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Messages - Dreyth

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1066
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 23, 2015, 09:28:41 am »
^^ I face the stack. And yeah posture, limb lengths, all that stuff would change how they feel.

Had an intramural game yesterday. Played the whole game. During the last 5 minutes I was pretty damn tired, but an opportunity came. I ran out for the break, caught the outlet pass and fucking dunked it.

MY FIRST IN-GAME DUNK EVER

 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:

Been dunking since I was 16. I'm 22 now. Damn that took long! After the game I threw down another two hander pretty easily. I'd say my running vert is about 36" right now. I'm two handing it after just a little bit of warming up. Actually, before the game I was able to take maybe 4 steps and thrown down a two hander, but its cuz the rim was a litttttle soft and gave way a bit.

1067
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 22, 2015, 10:21:59 am »
Week 56
Quote
Tuesday - 04/21/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 10

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 12
32.5's x 7

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6

Seated Cable Rows
160 x 12                      >> 60sec rests.
160 x 12

Deficit Cable Crunches
100 x 12                                   >> 60sec rests.
100 x 12                                   >> These are insane. And my fav ab exercise ever. Holy shit after a year of these my abs will be ridic even at higher bodyfats.
100 x 6

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 7
BW x 5
BW x 5
BW x 5

Gym was full so I did my workout out of order. I feel like it made the lateral raises harder... usually i do my rows beforehand and I feel like that warms up my shoulders nicely. This also made my rows harder since my forearms were shot from the lateral raises. And for whatever reason, my pull ups dropped.

I played a game of full court basketball beforehand. Easilyyy threw down a two hander after it. I'm playing more often now. Can't wait to see how my vertical will react with some more movement efficiency. CAN NOT WAIT to be squatting 365x3 again and then slowly push to 385x3!!!




on the cable crunches... something thats bothering me.

idn if i should go elbows straight down to floor (i feel that more in my abs) or really "crunch" and go elbows to knees, which i feel like involves my hip flexors more.
I usually go elbows straight down to floor, which is why i added the deficit to increase ROM. but now i realize i may be bending at my hips when i do this and not the waist. my goal is ab hypertrophy.

i think i'll try elbows to knees again next workout and really focus on bending at the waist and not hips. maybe i wasnt doing it right and thats why i was feeling my hips being targeted a lot more.

maybe i should also try them like this:

http://exrx.net/AnimatedEx/RectusAbdominis/CBKneelingCrunch.gif

butt on heels at all times. that should take away the hips and make me use my waist.

1068
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 21, 2015, 04:17:04 pm »
Quote from: LBSS on April 21, 2015, 11:18:25 am
345x3 is pretty good, bro.


Working back up to the 365x3 that I was at before I stalled and then got sick twice  :pissed:

Taking it slow though. Hope to be there in June. at 190lbs bw, it's enough to give mea  40" running vert with tons of jump practice and maybe some potentiation. I'm shooting for 385x3 at 190lbs though.

1069
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 21, 2015, 09:36:22 am »
Week 56
Quote
Monday - 04/20/14
191lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 8
185 x 4

Deadlift
245 x 3
305 x 1
360 x 5

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 8

Back Extensions
20 x 12                       >> 60sec rests.
20 x 12
20 x 12

Shot up to 191lbs somehow. Probably water weight.

Moving calf raises to my pull days. My push days are pretty long.

1070
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 20, 2015, 11:15:51 am »
Week 55
Quote
Saturday - 03/18/14
188lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 7
BW x 4
BW x 3

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 11
32.5's x 8

Seated Cable Rows
150 x 12                      >> 60sec rests.
150 x 12
150 x 12

Cable Crunches
100 x 12                      >> 60sec rests.
100 x 12
100 x 12 PR

1071
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 17, 2015, 11:25:43 am »
Week 55
Quote
Thursday - 04/16/14
186lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 8
185 x 4

ATG Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1

Deadlift
245 x 3
305 x 1
375 x 1

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 8

Cable Crunches
100 x 12                       >> 60sec rests.
100 x 10
100 x 8

Really sore legs from yesterday's basketball. So I took it easy on legs today. Added abs today instead of doing them tomorrow. This way I can really focus on back and shoulders tomorrow.

I'll prob throw in another light squat and deadlift day on saturday too.

My bodyweight is consistently under 190lbs. That's awesome.

1072
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 15, 2015, 10:09:11 am »
Week 55
Quote
Tuesday - 03/14/14
186lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
215 x 6
215 x 6
215 x 6

Seated Cable Rows
160 x 12                      >> 60sec rests.
160 x 12

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 10
32.5's x 8

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 8
BW x 5
BW x 4
BW x 3

Cable Crunches
100 x 10                         >> 60sec rests.
100 x 10
100 x 10 PR

Felt good after this one.

1073
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 14, 2015, 03:02:58 pm »
Joined a mens league. Will be playing competitive ball once a week.

Can't wait to get back to a 365x3 squat (im at 345x3 tight now) and plus get my movement efficiency back. I'll be throwing down two handers like nothing again by mid-June.

Picked up a pair of these for $80:



Low tops, breatheable, comfortable, and good traction. A little tight on my pinky toes. Too much cushioning in the insole imo. So I'll put a thinner one and that'll also give my pink toe a little more space.

I also hate how theres more cushioning in the heel and how the toe of the shoe curves up. I dont like when they try to shape my feet for me or improve "heel-to-to transition" and stuff. Screw that crap. I stay on my toes all the time, I'm trying to be forefoot dominant and almost all basketball sneakers push you away from that. They ruin your gait. They get you to run with a heel strike. Oh well. If anyone knows of a better shoe, let me know!

1074
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 14, 2015, 09:44:12 am »
Week 55
Quote
Monday - 04/13/14
185lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 6

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 8

Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 10
+235lbs x 8

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 4

Back Extensions
15 x 12                       >> 60sec rests.
15 x 12

cant believe i only lifted once last week. Strength didnt go down as much as i think it would. actually my squats went up a rep.

im 185lbs somehow. not sure how. just a few days ago my dad said i gained weight. i had been eating a lot of those chicken platters from 53rd and 6th which have 2k calories and i really did look chubbier in the face. must have just been temporary water weight from a temporary surplus of calories and sodium.

but now im down to 185lbs... could it also be because i havent lifted in a week so im holding less muscle glycogen? if thats the case i should bounce back up to 190 by monday

1075
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 07, 2015, 05:16:55 pm »
Week 54
Quote
Monday - 04/06/14
190lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Back up sets got hard. Will stay at this weight next week instead of increasing.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 5

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 10

Back Extensions
10 x 12                       >> 60sec rests.
10 x 12
10 x 12

1076
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 07, 2015, 09:28:09 am »
Quote from: LBSS on March 30, 2015, 08:32:49 am

- pull up x 5,5,5,4
so interesting how dependent these are on frequency

definitely!

1077
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 04, 2015, 08:14:44 pm »
Week 53
Quote
Saturday - 04/04/14
188lbs

-= Workout Log =-

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3                >> Shit, I was supposed to do my weighted pull ups today. Not the BW ones.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4

Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 12
32.5's x 10
32.5's x 8

Seated Cable Rows
140 x 5                      >> 60sec rests.
160 x 3
180 x 1
150 x 12
150 x 12
150 x 12

Cable Crunches
100 x 10                  >> 60sec rests.
100 x 10
100 x 8

1078
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 03, 2015, 10:41:22 am »
Week 53
Quote
Thursday - 04/02/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8                      >> The 3x3 wasn't bad. 290x10 was damn hard though. I love em though!
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
325 x 3
325 x 3
290 x 10

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Slow steady improvements here :)
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 12
+235lbs x 10

Back Extensions
10 x 12                         >> 60sec rests.
10 x 12
10 x 12

1079
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 31, 2015, 10:11:14 am »
Week 53
Quote
Monday - 03/31/14
187lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
340 x 3
270 x 8
270 x 8
270 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 5
185 x 3

Was just unmotivated to do the rest. That usually happens when i miss a few workout days. I get thrown off rhythm by a lot...

1080
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 30, 2015, 01:13:47 pm »
got sick again last week and missed two workouts

lifting again today. will probably repeat last week's weights.

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