hello everyone,
i am going to start a journal here so that i may get constructive criticism and be able to get the most out of my training.
personal stats:
18 y/o
6’2
220 lbs
max bench: 205
max squat: around 300
max deadlift: ?
40 time: it was round 5.2 bout 9 months ago
reach: 94 inchs
vertical: standing-24, 1 step-28
Goals:
-lose body fat
-get stronger
-get quicker
-jump higher
-improve guard aspect of my game
-make OCC team next year
i have access to weights(i have a 24 hour fitness pass), and plan on working out 6 days a week( some days just cardio and abs). i also have the newest taibo series, and will follow the 4 week course that they recommend, most likely in the morning or afternoon. three times a week i will run a mile, just for a little endurance.
supplements:
San tight
muscle milk
protopure whey protein
no-xplode
todays workout: 6:15 am
-explosive squats-1x10 with bar, 2x5 at 135 lbs, 1x5 at 155 lbs(i would go below parallel with these, then explode up and jump a little at the peak of my lift)
-one legged leg press-2x5 w/ 2 45 lb plates, 1x5 with 2 45 lb plates and 4 10 lb plates
-paused jump squats-2x4 at 25 lbs
-farmers walk-45 db’s, 20 yards distance x3
-incline close grip bench-1x10 warmup, 1x10 at 95, 1x10 at 115, 1x10 at 125
-isolateral low row-2x10 at 140, 1x10 at 180
-tricep pull downs w/ rope-2x10 at 65 lbs supersetted w/
-bicep curl w/ 30 lb barbell-1x15
-iso lateral high row-2x8 at 100, 1x6 at 140 supersetted w/
-bench press-2x6 at 115, 1x8 at 115
-front raises-2x6 with 25 lbs
-side raises-2x6 with 25 lbs
-overhead press-2x6 with 30 lbs
abs:
-2x10 crunches on decline bench
-2x10(each side) twists
-2x10 roman chair leg lifts
just feel like i get a good workout with all of them. i did them all with medium volume, and am just looking to gain muscle, lose fat. i feel like i get a better workout when i do more
And no wonder your bench is low, you’re working around 56-60% of max. Try 4-6 sets of 3-5 reps at 175 (around 3 minutes rest) and progress from there. Just a quick thought.
my bench was lower b/c i used a close grip variation, targeting my triceps more than my chest. When i work my chest with the bench press, i usually go 10x3 at 180, or 3x8 at 175
-deadlifts-1x10 to get form down, 2x3 at 135, 2x3 at 155, 2x3 at 175
-Ghr’s-4x6, i did these wearing my volleyball knee pads, with a mat, then i put another bar in the power rack, and loaded another bar with weight for my feet. this one guy was like wat r u doing? and i was like glute ham raises, and he was like o, we call them crazy lifts. thats a cool way of doing them, never seen that b4
-reverse hypers-2x8
-seated calf raises- 1x12 reg at 135, 1x12 outside at 180, 1x12 inside at 180, 1x25 at 90
biked for 5 min, did the elliptical machine 5 min, then ran on the treadmill for 5 min. will prob do some jumproping today or tomorrow, not sure yet
i am getting a little more defined, but i still have too much fat on me. the only reason i do that many(and back/triceps/shoulders day is the only day i do that many exercises) is b/c i want to hit all the major muscles. i think i will start doing back on my quad-dominant days, and just go with shoulders and triceps on one day. my current split will now look like this:
Monday-Plyos(depth jumps, lateral hops, etc…)
Tuesday-upper body(chest, bi’s), abs
Wednesday-off, do some cardio
Thursday-legs(squats, lunges)quad dominant, back
Friday-Upperbody(triceps, shoulders), abs(lower and upper)
Saturday-legs(deadlifts, reverse hyperextensions) hamstring dominant
Sunday-light cardio, abs
You can get all those major muscles with less exercises. Bench, row, press overhead, do pullups and you’re pretty much set. You can use the time you gain by not doing three different kinds of shoulder raises to shoot, or dribble, and get better at basketball.
well, on hamstring days, its wat i did today, just scroll up and ull see it. on quad days, i start off with squats, lately explosive where i actually jump a little at the top of my lift, or box squats. then i usually go with leg press, and/or jump squats or lunges/split squats, and end with a calf exercise. my lower body is pretty simple. my plyos arent too intense yet, i plan on doing cone hops, sprinting, depth drops, and mayb ankle hops. in about 2 weeks ima add depth jumps
i did this:
crunches-2x20 supersetted with
reverse crunches-2x10
stability ball crunches-2x10
twists on stability ball passing a 25 lb plate with my sister-2x10
ab stretching-1x25 sec
then i walked on the treadmill for 10 min at a 10 % incline
my sister worked out today with me(well, i had her do stuff). she is bout 5’7 and is overweight, so im gonna try to get her in shape with the knowledge i have gained.
i had her do this:
bench press-3x12
tbar row-3x12
tricep pull downs-2x12
leg press-3x12
leg curl-2x12
ab work
10 min on elliptical machine
all exercises were done with low intensity, but high volume. she wants that lean look, so i figure this was the best. im gonna have her start doing more cardio and eat better
lol, naw man. i shoulda said that in my post. i do a lot of sprints cuz im overweight. im going to post pics of my physique soon,so i can get more members to help me on this board
got up at 5, took my no xplode, got to the gym at 6 10
bench press- 4x3 at 175, 4x3 at 180, 1x3 at 185, 1x3 at 195
Pec Deck- 1x10 at 100, 2x10 at 80
hammer curls-2x6 at 30 lbs, 1x6 at 25 lbs
21’s- 2x at 40 lbs
pretty good workout. my biceps were so pumped, i loved it. my legs are still tired, been jumping around on them. i can get bout 4" above the rim off of 2 feet, where as 6 months ago i was lucky to get rim consistently off of 2 feet( i am a 1-footed jumper).
