uhhhhhhhh.. i'd say you have potential, that shit just rocketed off your foot in the vid and it didn't even look 'perfect' (the kick).
kickers don't really "train", they just train kicking and go do BB workouts in the weightroom to look tougher..
for them, most of their training involves actually kicking FG's from different spots on the field etc.. if you are kicking 55 yarders with people trying to block them, with hardly any training, i'd say you definitely have potential..
i'd keep practicing and then get some nice quality (HD) videos put together so you can pass them around (online, in person, whatever) to teams etc.
study the mechanics of the good kickers online, always warm up really good, gradually progressing kick distance from very close to far out etc.
staph lumps a lil bigger, under left & right armpit.. feel better than yesterday tho.
so ya, still sick
2/17/2011
bw = 155 soreness = none aches/injuries = LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting fatigue = moderate diet = protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
workout #1A: basketball/shooting/some jumps - 45 min of explosive bball handling/shooting, a few dunk attempts off dribble, threw down a hard one that rimmed out of 1-step lead in.. good stuff.. knee bugging though from that injury bleh ;/
workout #1B: strength - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it - S1: db bench: 50 x 15, 60 x 10, 65 x 10 - S1: max-speed neutral grip pullups: 8, 8, 8, - S2: 45deg hyper: BW @ 50, 60 ,70 - S2: max-speed neutral grip pullups: 8, 8, 8
felt really strong/explosive today.. if my knee wasnt hurting i could have thrown down some hard stuff off lob/dribble thats for sure
tomorrow is pin squatting + db bench + db row + 45deg hyper + calf raises...
if i feel good i might go for 405 x 1 on pin 7 squat.. who knows though.
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS - DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury - DO NOT deadlift aggravates back injury - DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT - as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+ - cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs - utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS 01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
DIET 01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake 01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich 01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas 01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich 01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich 01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana 01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake 01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich 01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich 01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese 01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that 01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it 01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein) 01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink 01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake 01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana 01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake 01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana 01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade 01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds 01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich 02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen 02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good) 02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana 02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates 02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade 02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas 02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size , multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen 02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana 02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas 02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink 02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic 02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup 02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen 02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas 02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
SORENESS 01/11/2011: hamstrings a little 01/12/2011: none 01/13/2011: calfs a little 01/14/2011: none 01/15/2011: calfs 01/16/2011: none 01/17/2011: none 01/18/2011: none 01/19/2011: none 01/20/2011: calfs 01/21/2011: none 01/23/2011: none 01/24/2011: none 01/25/2011: hamstrings 01/26/2011: hamstrings (a ton), glutes a little 01/27/2011: hamstrings (a lot) 01/28/2011: hamstrings still 01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw) 01/30/2011: hamstrings a little, quads fatigued 01/31/2011: calfs a little 02/03/2011: hamstrings, quads 02/04/2011: hamstrings, glutes, quads 02/05/2011: very sore, hamstrings (mostly), glutes, quads 02/06/2011: extremely sore in hamstrings & quads, glutes sore 02/07/2011: extremely sore in quads (vmo mostly) and hamstrings 02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued) 02/09/2011: calfs/hams/quads 02/10/2011: none really (calfs a little actually) 02/11/2011: none 02/12/2011: hamstrings, calfs 02/13/2011: none 02/14/2011: none 02/15/2011: none 02/16/2011: none 02/17/2011: none
ACHES/INJURIES 01/11/2011: right ankle (need to ice it more) 01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little 01/13/2011: right ankle a little, left glute/lower back a little 01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session 01/15/2011: right ankle a little, big toes sore/strained from all the jump rope 01/16/2011: left big toe/ball of foot = turf toe, pretty painful 01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day 01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind 01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs 01/20/2011: left bigtoe VERY BAD.. 01/21/2011: left big toe, a little better than 1/20/2011, positive sign 01/23/2011: none early on, big toe during/after calf raises 01/24/2011: left big toe a little, left knee a little (odd about the knee) 01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of 01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints 01/27/2011: left big toe 01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe. 01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped 01/30/2011: gout-toe AFTER training, felt good prior 01/31/2011: none 02/03/2011: big toe slightly after squatting 02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound. 02/05/2011: bump under right knee from yesterday 02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly 02/07/2011: left big toe slightly 02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???) 02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little 02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah 02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting. 02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night 02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting 02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained, 02/15/2011: SICK: left forearm strain still, right hip slightly 02/16/2011: SICK: none 02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting
FATIGUE 01/11/2011: high 01/12/2011: low 01/13/2011: high 01/14/2011: moderate 01/15/2011: low 01/16/2011: low 01/17/2011: low 01/18/2011: moderate 01/19/2011: moderate 01/20/2011: sick 01/21/2011: sick 01/23/2011: sick 01/24/2011: sick, extremely high fatigue 01/25/2011: sick, high 01/26/2011: sick, high 01/27/2011: sick, moderate 01/28/2011: moderate 01/29/2011: low 01/30/2011: low 01/31/2011: low 02/03/2011: high 02/04/2011: moderate 02/05/2011: high 02/06/2011: very high 02/07/2011: very high 02/08/2011: high 02/09/2011: extremely high 02/10/2011: high 02/11/2011: moderate 02/12/2011: high 02/13/2011: high 02/14/2011: high 02/15/2011: high 02/16/2011: moderate 02/17/2011: moderate
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC) 01/11/2011: iced right ankle for 20 minutes 01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later 01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application 01/14/2011: iced ankle before bed 01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises 01/16/2011: iced left big toe twice 01/17/2011: iced left big toe for 20min 01/18/2011: iced both big toes 3 times each, to complete numbness, brutal 01/19/2011: iced big toe (left) after long walk session 01/20/2011: iced toe 01/21/2011: iced toe 01/24/2011: iced toe after training 01/27/2011: iced toe after training, twice 01/28/2011: iced the hell out of my foot/toe, tons 01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen 01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen 01/31/2011: iced toe 3 times, 6 total ibuprofen 02/03/2011: iced toe twice, 6 total ibuprofen 02/04/2011: iced toe twice, 4 total ibuprofen 02/05/2011: iced toe twice, 4 total ibuprofen 02/06/2011: iced toe once, 4 total ibuprofen 02/07/2011: iced toe twice, 0 total ibuprofen 02/08/2011: iced toe twice, 3 total ibuprofen (after training) 02/09/2011: iced toe once, 3 total ibuprofen (before bed) 02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day) 02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow 02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings 02/15/2011: 3 total ibuprofen <- after training 02/16/2011: 2 ibuprofen total <- after training 02/17/2011: 2 ibuprofen total <- after training
STRETCHING AND MYOFASCIAL RELEASE 01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow 01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little 01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though 02/04/2011: light hamstring/glute/adductor stretching 02/05/2011: light hamstring/glute/adductor stretching 02/07/2011: intense hamstring/quad stretching 02/08/2011: stretched adductors good 02/11/2011: stretched adductors good, hamstrings 02/12/2011: stretch groin/adductors, calfs 02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS 01/11/2011: horrible, very fatigued 01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U 01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid 02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28 02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time) 02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups 02/07/2011: just dribble up attempts, quads dead 02/08/2011: dribble ups and lobs, quads feeling a bit better 02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg 02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses 02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ
SQUATTING 01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit 01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid 01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat) 01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat) 01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead) 02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much) 02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1 02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo 02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high 02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5, pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1 02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session 02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead) 02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ...... pin 6: 315 x 1, 1, 1, 1 02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1 02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it
BODYWEIGHT UPPER 01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8 01/12/2011: chinups BW @ 4x10 01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10 01/16/2011: 4-5 pushup sets x 20, submax 01/17/2011: some pushups throughout the day, sets of 20, sore in chest 01/23/2011: PU = 125, 8 sets of 15-20 light 01/25/2011: few sets of single leg pushups 01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30, 01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8, 01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30, 01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40, 02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8 02/04/2011: 5 dips, 30 pushups lol 02/05/2011: 45 lb plate swing @ 3 x 6 02/07/2011: S1: db swing: 40 lb @ 5 x 8 02/08/2011: neutral grip pullups: BW @ 10 02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10, 02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5 02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5 02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8, +++ - S2: max-speed neutral grip pullups: 8, 8, 8
DB BENCH PRESS 02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press) 02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8 02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s) 02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8 02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail 02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10
DB ONE ARM ROW 02/05/2011: 60 lb @ 3 x 8 02/08/2011: 65 lb @ 3 x 8 02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah 02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC 01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100) 01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope 01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks 01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities 01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20 01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
CONDITIONING 01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min 01/12/2011: 2200 total jump rope turns 01/14/2011: 4430 total turns, mostly sets of 300 02/03/2011: basketball work/dribbling/shooting 02/04/2011: basketball work/dribbling/shooting 02/05/2011: basketball work/dribbling/shooting 02/07/2011: basketball work/dribbling/shooting 02/08/2011: basketball work/dribbling/shooting 02/09/2011: basketball work/dribbling/shooting (very light, sick) 02/14/2011: basketball work/dribbling/shooting (light, sick) 02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2) 02/17/2011: bball work: explosive moves/dribbling/shooting, powerful
RECOVERY 01/15/2011: 6 mile walk with interval sprints/reactive work mixed in 01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy 01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities 01/24/2011: 6 miles walking + light interval sprints 01/26/2011: 7 miles walking + light jogs 01/27/2011: 7 miles walk + sprints & MR halftucks 01/28/2011: 8 miles walked + light jogs mixed in 01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15) 02/06/2011: lymph drain 30min 02/07/2011: lymph drain 30min
I don't know if it's just the shirt, but you're looking pretty big and ripped. Almost looks weird considering you're what? 6'1"~6'2"? And you're only 152.... awesome. Jumps are still looking tight even with the crazy sickness lately. Get better soon mang.
not sure if serious?
he's definitely serious..
so far at 24 hour fitness i've had a "your physique looks really athletic", and people asking me how much i weigh and being astonished when i say 153.
listen BRAIN, i'm swole.
thanks zets, i actually am looking pretty big considering my weight..
Still not a fan of the long posts, mostly due to the fact tt I mostly check in here on my phone. So shit takes awhile to load.
Would be nice to see how much higher u will get when u are fully recovered man.
sucks about the phone man :/
gotta do the long posts though.. it's my DNA that is forming.. it's my training DNA and you will see the "genes" within it that result in my 45" RVJ.
thanks man ya i hope to feel alot better by sunday.. too bad my damn knee was hurting today, from the slip yesterday, fml.. but i threw down some hard dunks off 1-step, they flew out of course, but i was getting tons of power.
pretty dope.... advanced search mod, and custom mods to put the quicksearch at the top properly.. niiiiiiice.. can search by board, thread you're viewing, etc.
still sick, what else is new..... on bactroban (antibiotics) now though, so good stuff.. stamp lump in my right armpit was wigging out today so, we'll see how this goes.. been coughing all day, so now i have kind of a "croupe" cough.. croupe = http://www.medicinenet.com/croup/article.htm
so staph symptoms + croupe symptoms..
regardless, dunked hard today, on 4 hours sleep (couldn't stop coughing for like 2 hours at least), being sick.. im a fucking BEAST.
workout #1: dunks - landed some nice ones, only 45min dunk session total - some nice misses
workout #2: bball + strength - 1 hour of basketball, around 30 minutes of layups/30min of shooting.. -- L-SLRVJ = ~10'6, R-SLRVJ = 10'2 - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 -- great speed on most every rep, really had great speed, even on ECC - S1: half squat: 305 x 1, 1, 1, 1 - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5 - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70 - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
had an incident in bball gym at night, was doing max effort layups, and i planted on some greese, fucking horrible................. strained my vmo, achy knee for like 30min, feels ok now, but very scary... court was epic clean, so grippy, but somehow a very small piece of greese on the floor right where i planted, this happened after like 20 layups each leg too..
lots of power tonight on lifts.. even tho i only hit 285 x 5, lots of power.. i was just too fatigued from the prior bball work, doesn't matter though at all.
plan to MURDER the rim sunday, back at 38" RVJ.. then get my fucking 40.
plan so far is: (day 1 was today)
[05:13am] adarq: day 1 = x5 workups, x5 work sets, then heavy singles [05:13am] adarq: day 2 = high rep workups, x 10 work set, heavy singles [05:14am] DamienZ: i dont like high rep workups <-- bich skwaaaaaad!!!!! [05:14am] adarq: day 3 = pin squats........ x5 workups, pin 7 singles (workup + worksets)
legs feel real powerful, good stuff.. gotta be extra careful on these indoor gym surfaces, you can really get busted up on them.
peace
ps: dunk video/pics later, landed some nice ones..
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS - DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury - DO NOT deadlift aggravates back injury - DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT - as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+ - cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs - utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS 01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
DIET 01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake 01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich 01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas 01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich 01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich 01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana 01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake 01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich 01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich 01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese 01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that 01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it 01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein) 01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink 01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake 01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana 01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake 01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana 01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade 01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds 01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich 02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen 02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good) 02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana 02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates 02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade 02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas 02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size , multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen 02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana 02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas 02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink 02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic 02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup 02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen 02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas
SORENESS 01/11/2011: hamstrings a little 01/12/2011: none 01/13/2011: calfs a little 01/14/2011: none 01/15/2011: calfs 01/16/2011: none 01/17/2011: none 01/18/2011: none 01/19/2011: none 01/20/2011: calfs 01/21/2011: none 01/23/2011: none 01/24/2011: none 01/25/2011: hamstrings 01/26/2011: hamstrings (a ton), glutes a little 01/27/2011: hamstrings (a lot) 01/28/2011: hamstrings still 01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw) 01/30/2011: hamstrings a little, quads fatigued 01/31/2011: calfs a little 02/03/2011: hamstrings, quads 02/04/2011: hamstrings, glutes, quads 02/05/2011: very sore, hamstrings (mostly), glutes, quads 02/06/2011: extremely sore in hamstrings & quads, glutes sore 02/07/2011: extremely sore in quads (vmo mostly) and hamstrings 02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued) 02/09/2011: calfs/hams/quads 02/10/2011: none really (calfs a little actually) 02/11/2011: none 02/12/2011: hamstrings, calfs 02/13/2011: none 02/14/2011: none 02/15/2011: none 02/16/2011: none
ACHES/INJURIES 01/11/2011: right ankle (need to ice it more) 01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little 01/13/2011: right ankle a little, left glute/lower back a little 01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session 01/15/2011: right ankle a little, big toes sore/strained from all the jump rope 01/16/2011: left big toe/ball of foot = turf toe, pretty painful 01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day 01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind 01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs 01/20/2011: left bigtoe VERY BAD.. 01/21/2011: left big toe, a little better than 1/20/2011, positive sign 01/23/2011: none early on, big toe during/after calf raises 01/24/2011: left big toe a little, left knee a little (odd about the knee) 01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of 01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints 01/27/2011: left big toe 01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe. 01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped 01/30/2011: gout-toe AFTER training, felt good prior 01/31/2011: none 02/03/2011: big toe slightly after squatting 02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound. 02/05/2011: bump under right knee from yesterday 02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly 02/07/2011: left big toe slightly 02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???) 02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little 02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah 02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting. 02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night 02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting 02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained, 02/15/2011: SICK: left forearm strain still, right hip slightly 02/16/2011: SICK: none
FATIGUE 01/11/2011: high 01/12/2011: low 01/13/2011: high 01/14/2011: moderate 01/15/2011: low 01/16/2011: low 01/17/2011: low 01/18/2011: moderate 01/19/2011: moderate 01/20/2011: sick 01/21/2011: sick 01/23/2011: sick 01/24/2011: sick, extremely high fatigue 01/25/2011: sick, high 01/26/2011: sick, high 01/27/2011: sick, moderate 01/28/2011: moderate 01/29/2011: low 01/30/2011: low 01/31/2011: low 02/03/2011: high 02/04/2011: moderate 02/05/2011: high 02/06/2011: very high 02/07/2011: very high 02/08/2011: high 02/09/2011: extremely high 02/10/2011: high 02/11/2011: moderate 02/12/2011: high 02/13/2011: high 02/14/2011: high 02/15/2011: high 02/16/2011: moderate
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC) 01/11/2011: iced right ankle for 20 minutes 01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later 01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application 01/14/2011: iced ankle before bed 01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises 01/16/2011: iced left big toe twice 01/17/2011: iced left big toe for 20min 01/18/2011: iced both big toes 3 times each, to complete numbness, brutal 01/19/2011: iced big toe (left) after long walk session 01/20/2011: iced toe 01/21/2011: iced toe 01/24/2011: iced toe after training 01/27/2011: iced toe after training, twice 01/28/2011: iced the hell out of my foot/toe, tons 01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen 01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen 01/31/2011: iced toe 3 times, 6 total ibuprofen 02/03/2011: iced toe twice, 6 total ibuprofen 02/04/2011: iced toe twice, 4 total ibuprofen 02/05/2011: iced toe twice, 4 total ibuprofen 02/06/2011: iced toe once, 4 total ibuprofen 02/07/2011: iced toe twice, 0 total ibuprofen 02/08/2011: iced toe twice, 3 total ibuprofen (after training) 02/09/2011: iced toe once, 3 total ibuprofen (before bed) 02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day) 02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow 02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings 02/15/2011: 3 total ibuprofen 02/16/2011: 2 ibuprofen total
STRETCHING AND MYOFASCIAL RELEASE 01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow 01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little 01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though 02/04/2011: light hamstring/glute/adductor stretching 02/05/2011: light hamstring/glute/adductor stretching 02/07/2011: intense hamstring/quad stretching 02/08/2011: stretched adductors good 02/11/2011: stretched adductors good, hamstrings 02/12/2011: stretch groin/adductors, calfs 02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS 01/11/2011: horrible, very fatigued 01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U 01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid 02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28 02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time) 02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups 02/07/2011: just dribble up attempts, quads dead 02/08/2011: dribble ups and lobs, quads feeling a bit better 02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg 02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses
SQUATTING 01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit 01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid 01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat) 01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat) 01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead) 02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much) 02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1 02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo 02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high 02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5, pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1 02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session 02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead) 02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ...... pin 6: 315 x 1, 1, 1, 1 02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1
BODYWEIGHT UPPER 01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8 01/12/2011: chinups BW @ 4x10 01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10 01/16/2011: 4-5 pushup sets x 20, submax 01/17/2011: some pushups throughout the day, sets of 20, sore in chest 01/23/2011: PU = 125, 8 sets of 15-20 light 01/25/2011: few sets of single leg pushups 01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30, 01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8, 01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30, 01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40, 02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8 02/04/2011: 5 dips, 30 pushups lol 02/05/2011: 45 lb plate swing @ 3 x 6 02/07/2011: S1: db swing: 40 lb @ 5 x 8 02/08/2011: neutral grip pullups: BW @ 10 02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10, 02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5 02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
DB BENCH PRESS 02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press) 02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8 02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s) 02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8 02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail
DB ONE ARM ROW 02/05/2011: 60 lb @ 3 x 8 02/08/2011: 65 lb @ 3 x 8 02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah 02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC 01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100) 01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope 01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks 01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities 01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20 01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
CONDITIONING 01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min 01/12/2011: 2200 total jump rope turns 01/14/2011: 4430 total turns, mostly sets of 300 02/03/2011: basketball work/dribbling/shooting 02/04/2011: basketball work/dribbling/shooting 02/05/2011: basketball work/dribbling/shooting 02/07/2011: basketball work/dribbling/shooting 02/08/2011: basketball work/dribbling/shooting 02/09/2011: basketball work/dribbling/shooting (very light, sick) 02/14/2011: basketball work/dribbling/shooting (light, sick) 02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2)
RECOVERY 01/15/2011: 6 mile walk with interval sprints/reactive work mixed in 01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy 01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities 01/24/2011: 6 miles walking + light interval sprints 01/26/2011: 7 miles walking + light jogs 01/27/2011: 7 miles walk + sprints & MR halftucks 01/28/2011: 8 miles walked + light jogs mixed in 01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15) 02/06/2011: lymph drain 30min 02/07/2011: lymph drain 30min
ya that'd def be good, i'll look for a mod tonight hope they have one, otherwise i'd have to code it.. which could be possible i'd have to just rip the search template .php and mess around a bit..
landed a few nice dunks, went to the other indoor gym first, stupid piece of shit gym was slippery and they told me 'there's nothing we can do about it, "its the humidity", shit was dirty as hell, i wiped it with my own towel it was pitch black, "sorry nothing we can do".. i hate that place.
anyway went to 24hour fitness and surprisingly hardly anyone in the gym the whole time, so i guess that's my new spot.
had a few sick dunk misses i think, nasty height, not sure tho i'll see later.
anyway bbl late tonight.
PS: GOT MY BACTROBAN CREAM BOUT TO KILL THIS STAPH INFECTION BULLSHIT.!@$!@$!@
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+ 2 bananas
