ThaDragon's Training Journal

Interesting log you got going on man. Keep it up.

You still a baller?

Thanks for the post. I no longer play any real organized ball (wasn’t good enough to play in college really), so it’s just intramurals when they come around in winter and pick-up games.

Thursday, November 27, 2008

DB Bench Press - Incline (I) through Decline (totals 7 sets) - 40lbs - x10, x11, x12, x13, x14, x15, x16

Swiss Ball Crunches - 7 x 40

2 Supersets - 95lbs:
Close-Grip Bench Press - x15
Bench Press - x8, x6

Sunday, November 30, 2008

Bench Press - Bar x 20, 95 x 10, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 225 x 3
Bench Press - 155lbs - x5, x5, x4
Decline DB Bench Press - 50lbs - 3 x 10
1-Arm DB Shoulder Press - 30lbs - 3 x 8
Arnold Presses - 30lbs - 3 x 8
Side DB Shrugs - 50lbs - 3 x 12
Side-Bends - 50lbs - 3 x 15
Swiss Ball Sit-Ups - 2 x 50

Monday, December 1, 2008

Bent-Over DB Rows - 50lbs - 3 x 10
Ab Wheel - 3 x 12
Lat Pull-Downs (wide-grip) - 90lbs - x7, x8, x7
Barbell Curls - 65lbs - x9, x8, x7
Alternating DB Curls - 30lbs - 3 x 12 (very slight swing)

3 Circuits - 10lbs:
Lateral Raises x12
Alternating Front Raises x12
Bent-Over Rear-Delt Raises x12 (head rest)

External Rotations - 10lbs - 2 x 15

Wednesday, December 3, 2008

3 Supersets (30s rest between supersets):
Bulgarian Split Squats - 30lbs - x6
Swiss Ball Crunches x50

3 Supersets (30s rest between supersets):
Walking Lunges - 30lbs - x12
Bicycles x40

Biking - 1.2 mils


DB Bench Press - 2 Triple Drop Sets - 50x10 + 40 x12 + 30x14
Close-Grip Bench Press - 95lbs - 2 x 15

3 Supersets - 60lbs:
Barbell Curls x10
Skull Crushers x10

DB Curls - 2 Triple Drop Sets - 25x9 + 20x5 + 10x10
Forearm Curls - 20lbs - 2 x 20
Forearm Extensions - 5lbs - 2 x 35

Sunday, December 7, 2008

(got wisdom teeth out on thursday)

2x Circuit - 15lb DBs:

20 Squats w/ Shoulder Press
20 Bench Presses on Swiss Ball
10 Bulgarian Split-Squats each side
20 Bent-Over Twisting Rows
10 Step-Ups each side
20 Incline Bench Presses
10 Split-Squats each side
10 DB Curls + Arnold Presses
20 Bicyles
10 DB Curls + Arnold Presses
20 Swiss Ball Crunches
20 Renegade Rows

total time: 20:48

Tuesday, December 9, 2008

Swiss Ball Crunches - 3 x 50
Lying Pikes - 3 x 12
Bicycles - 3 x 25


BW Rows x10, x9, x8, x7
Weighted Decline Pushups - 25lbs on back - 3 x 15
Incline Twisting Rows - 15lbs each hand - 3 x 15
Biceps Curls + Arnold Presses - 25lbs - x10, x9, x8
Alternating Twisting Cable Crunches - 30lbs - 3 x 14
Alternating DB Hammer Curls - 25lbs - 3 x 22
Milk Carton Shoulder Presses - 2 x 40 (out, in)
Shoulder Cable Pressdowns (wide-grip) - 30lbs - 2 x 12
Plate Raises - 25lbs - 2 x 10
External Rotations - 15lbs - 2 x 12
1H DB Preacher Curls - 15lbs - 2 x 10

Wednesday, December 10, 2008

Jump-Rope - 7 x 75 (circuit)

Snatch-Grip Deadlifts - 135x5, 155x5, 185x5, 200 - x5, x4, 175 - 3 x 5
RDLs - 175lbs - 3 x 8
Alternating Lateral Crossover Step-Ups (barbell) - 45lbs - 2 x 20
Calf Raises - 30lbs - 2 x 10 (opposite, same)
Swiss ball Hamstring Curls + Supine Hip Extension - 3 x 12
Side-Bends - 30lbs - 3 x 20 each side
Swiss Ball Supermans - 3 x 12

changed my form for the SGDLs. was straightening my legs/knees then pushing through with my hips. now i am pushing through with my legs and my toes, which seems to be using the posterior chain more. i feel as though there is less unwanted stress on my lower back. probably could’ve done more weight (in reference to the 175), but i wanted to enforce the new form.

Thursday, December 11, 2008

Clap Push-Ups - 4 x 4

Weighted Decline Push-Ups - 25 x 13, 35 - 2x10, x9
DB Bench Press - 50lbs - 3 x 8
Decline DB Bench Press - 50lbs - x11, x10, x9
Triceps Pressdowns - 25lbs - 3 x 12
Overhead Cable Triceps Extensions - 25lbs - 3 x 12
Flyes - 10lbs - 3 x 10
Wrist Roller - 10lbs - 3 x 2
Swiss Ball Crunches - 10lbs straight up - 3 x 25

Friday, December 12, 2008

DB Curls - 30lbs - x10 x9, x8 each side
DB Curls - 2 Double Drop Sets - 20x13 + 10x13/10
Ab Roller - 3 x 12
Swiss Ball Crunches - 10lbs straight up - 4 x 25
Forearm Extensions - 10lbs - 3 x 10 each side
Plate Pinching - 2 sets - 2-10lbs, 2-5lbs
Barbell Curls - 45lbs - 1 x 22

Monday, December 15, 2008

1 mile run

Lying Pikes - 3 x 15
Swiss Ball Crunches - 10lbs straight up - 3 x 25

3 supersets:
Swiss Ball Back Extensions x15
Swiss Ball Reverse Hyperextensions x15


Bench Press - Bar x 20, 95 x 10, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 155lbs - x6, x5, x4
INcline DB Bench Press (III) - 45lbs - 3 x 11
1-Arm DB Shoulder Press - 30lbs - 3 x 8
Arnold Presses - 30lbs - 3 x 9
Forearm Extensions - 10lbs - 3 x 13

Tuesday, December 16, 2008

Lat Pull-Downs - 90lbs - 3 x 9
DB Rows - 50lbs - 3 x 10
Bulgarian Split-Squats - 35lbs - 3 x 6
Barbell Curls - 65lbs - 3 x 11
Walking Lunges - 35lbs - 3 x 14
Lateral Raises - 10lbs - 2 x 12
Front Raises - 10lbs - 2 x 12
Bent-Over Rear-Delt Flyes - 10lbs - 2 x 12
Alternating DB Hammer Curls - 30lbs - 3 x 14
Zottman Curls - 20lbs - 1 x 8
Swiss Ball Hamstring Curls + Supine Hip Extensions - 3 x 12
Plate Raises - 25lbs - 2 x 10
External Rotations - 10lbs - 2 x 12

Friday, December 19, 2008

Clap Pushups - 4 x 4
DB Bench Press - 3 Triple Drop Sets - 50 x12/11/10 + 40 x10/9/8 + 30 x11/10/9
1-Arm DB Shoulder Presses - 30 x10/9/8 + 20 x 8/7/6 + 10 x9/8/7

3 Supersets - 60lbs:
BB Preacher Curls x10
BB Skull Crushers x10

2 Supersets:
DB Curls - Triple Drop set - 30x7 + 20x6 + 10x8
Triceps Pressdowns - 25lbs - x15

Monday, December 22, 2008

Bench Press - bar x 20, 95 x 10, 135 x 9
Rack Lockouts - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 165 x4,x3, 155 x 4, 135 x 10
1-Arm Shoulder Presses (sitting) - 20 x 15, 25 - 2 x 9, 20 x 15
Arnold Presses (sitting) - 20lbs - 3 x 12
Decline Pushups - 25lbs - 3 x 12

4 Supersets:
Swiss Ball Leg-Lifts x20
Swiss Ball Crunches - 10lbs straight up - x15

Tuesday, December 23, 2008

Lat Pull-Downs (wide-grip) - 70 x 15, 80 - 2 x 10
Incline Twisting DB Rows - 25 x 15, 30 - 2 x 10
Barbell Curls - 65 x 12, 75 - 2 x 7
Incline DB Curls - 20lbs - 3 x 8
Shoulder Cable Pressdowns - 30 x 15, 35 - 2 x 10

3 Circuits - 10lbs (pinching):
Lateral Raises x12
Alternating Front Raises x12
Bent-Over Rear-Delt Raises x12

Plate Raises - 25lbs - 2 x 10
External Rotations - 20lbs - 2 x 8

Wednesday, December 24, 2008

2 circuits:

Squats - 20lb DBs - x20
Ab Wheel x15
Bulgarian Split-Squats - 20lbs - x10 each side
SB Back Extensions x15
Walking Lunges - 20lbs - x20
Bicycles x20
Split-Squats - 20lbs - x10 each side
SB Reverse Hyperextensions x15
Step-Ups - 20lbs - x10 each side
SB Crunches - 10lbs straight up - x20

22:35

Friday, December 26, 2008

Clap Pushups - 4 x 4
Decline DB Bench Press - 3 Triple Drop Sets - 55 x10/8/8 + 50 x8/6/6 + 40 x9/7/7
1-Arm DB Shoulder Presses - 2 Triple Drop Sets - 35 x7/6 + 25 x7/6 + 10 x10/10

2 Supersets - 60lbs:
BB Preacher Curls x11
BB Skull Crushers x11

2 Supersets:
DB Curls - Triple Drop set - 30x8 + 20x7 + 10x8
Triceps Pressdowns - 30lbs - x15

Monday, December 29, 2008

Bench Press - bar x 20, 95 x 10, 135 x 10
Rack Lockouts - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 165 x4,x3
Incline DB Bench Press - 45lbs - 3 x 10
DB Shrugs (side) - 45lbs - 3 x 15
1-Arm Shoulder Presses (sitting) - 25lbs - 3 x 10
Arnold Presses (sitting) - 25lbs - 3 x 10

Twisting SB Crunches - 10lbs straight up - 2 x 20
SB Crunches - 10lbs straight up - 2 x 20
SB Leg Lights - 2 x 15

Lat Pull-Downs (wide-grip) - 70 x 12, x11, x10
Incline Twisting DB Rows - 25 x12, x11, x10
Barbell Curls - 65 x 10, 65 x10,x9 (wide grip)
Lat Pull-Downs (narrow-grip, reverse-grip) - 70lbs - 3 x10
Alternating DB Hammer Curls - 25lbs - 3 x 10

2 Circuits - 10lbs (pinching):
Lateral Raises x12
Alternating Front Raises x12
Bent-Over Rear-Delt Raises x12

Friday, January 2, 2008

Clap Pushups - 4 x 4
DB Bench Press - 2 Double Drop Sets - 55 x10/9 + 50 x7/6
Decline DB Bench Press - 2 Double Drop Sets - 55 x8/7 + 50 x6/6
1-Arm DB Shoulder Presses - 2 Triple Drop Sets - 35 x7/6 + 25 x7/6 + 10 x10/10

2 Supersets - 65lbs:
BB Preacher Curls x9
BB Skull Crushers x9

2 Supersets:
DB Curls - Triple Drop set - 30x8 + 20x6 + 10x7
Triceps Pressdowns - 35lbs - x10

Forearm Extensions - 10lbs - x15