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Author Topic: Dunk before 3-4  (Read 165986 times)

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bball2020

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Re: DUNK finally- if not now when
« Reply #30 on: July 26, 2016, 10:49:08 pm »
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Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch. 
4) DIET- 4/5   great start

Warm up- none oops

Basketball/cardio/intervals
- played pickup for 1.5 hours.

Weights
None today

Core
 

flexibility/mobility
Foam roll and little stretch

Will do some testing and weighing in on Saturday (staturday)
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bball2020

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Re: DUNK finally- if not now when
« Reply #31 on: July 27, 2016, 10:34:51 pm »
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Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch 
4) DIET- 4/5   

Warm up- decent 

Basketball/cardio/intervals
- played pickup for 1 hour good stuff

Weights
Bench 224x4,x6,x4
Rope push downs 3x8
Bunch of push-ups
GHR 3x8 with 25

Core
 Ntr

flexibility/mobility
Foam roll and little stretch

« Last Edit: July 28, 2016, 07:11:56 am by bball2020 »
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bball2020

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Re: DUNK finally- if not now when
« Reply #32 on: July 30, 2016, 12:54:10 pm »
+1
Thursday and Saturday workouts

Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5 
3) Recent PRs-  N/A
4) DIET- 4/5   

Warm up

Basketball/cardio/intervals
- played pickup for 1 hour Thursday

Weights
Pull-ups 5x8 varying grips (Thursday)

military press 3x6 145lbs
Lateral raises 3x10 15lb
Curls Dbbell 3x10 per arm 35s
Shrugs 3x10 w 3 sec hold
BSS 3x8   30s  ---going to really push these until I'm repping 100s again !! Love um
GHR 3x8

Core
 decline sit-ups 3x20 (THurs)

Jumps/sprints
Low pogo 3x15
High pogo 3x5

flexibility/mobility
Foam roll and stretch

Staturday
Weight 207 - not horrible reached goal of 2lbs a week
Waist right at 34
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bball2020

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Re: DUNK finally- if not now when
« Reply #33 on: August 08, 2016, 09:33:56 am »
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Didn't post much last week but played Bball 3 days and got some lifts in. Will further update. Moving to the west coast !
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adarqui

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Re: DUNK finally- if not now when
« Reply #34 on: August 14, 2016, 02:24:51 am »
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Quote from: bball2020 on August 08, 2016, 09:33:56 am
Didn't post much last week but played Bball 3 days and got some lifts in. Will further update. Moving to the west coast !

nice where @?

and when u giong to dunk! get it!
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bball2020

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Re: DUNK finally- if not now when
« Reply #35 on: August 23, 2016, 01:46:46 am »
+1
SOCAL. Beautiful here and mostly settled in. Can't get over it being 75-80 and sunny with like no humidity . Shits on east coast and even FLA weather ppl here don't even look at the weather daily just assume it's going to be great

Week 3 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5 
3) Recent PRs-  N/A
4) Diet- a solid near 5. Basically salad and chicken FTW a little rice and a banana.  This Mexican grocer grills ur meat for u on the weekend. Great for meal Prep wow

Military press 3x6 145lbs

Curls 3x8 70lb

Shrugs 3x8
Curls dumbbell 3x8 per arm

Some full court 1 on 1 for cardio and lights abs
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bball2020

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Re: DUNK finally- if not now when
« Reply #36 on: August 23, 2016, 09:40:28 pm »
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Quick workout

Diet not so great today but decent calorie wise

5 sets of pull-ups
Face pulls 3x8

BSS 40lb 3x8
45 degree back raise 3x8

Some calf raises
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adarqui

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Re: DUNK finally- if not now when
« Reply #37 on: August 24, 2016, 03:08:47 pm »
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Quote from: bball2020 on August 23, 2016, 01:46:46 am
SOCAL. Beautiful here and mostly settled in. Can't get over it being 75-80 and sunny with like no humidity . Shits on east coast and even FLA weather ppl here don't even look at the weather daily just assume it's going to be great

Week 3 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5 
3) Recent PRs-  N/A
4) Diet- a solid near 5. Basically salad and chicken FTW a little rice and a banana.  This Mexican grocer grills ur meat for u on the weekend. Great for meal Prep wow

Military press 3x6 145lbs

Curls 3x8 70lb

Shrugs 3x8
Curls dumbbell 3x8 per arm

Some full court 1 on 1 for cardio and lights abs

ya man I might want to experience that cali weather one day.. man it's brutal in FLA right now.

cali seems like it has so many beautiful trails to run too..

might eventually go out there for the tech community .. dno yet.
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bball2020

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Re: DUNK finally- if not now when
« Reply #38 on: May 03, 2017, 06:51:34 pm »
+2
sup

been getting fit again slowly.

down to 199lbs BW and about 32 inch waist.  Calorie counting and eating a ton of protein.
Focusing on general strength in fitness until I get down to a good BF/BW then go for some more vertical jumping Sub 180lbs

So far this week some notable stats

Bench- 255 x 6
BSS- 3x6 60s
Pullups one good set of 12
military press- 135 x 6
a lot of other strength work, sets of core (decline situps, leg raises), and GHR. 

Need to continue working, plus add more mobility + jump work and play some bball (been playing once a week or so general conditioning and jumping) and stay motivated.  I find that getting lifts in before work early has been clutch. No excuse to miss.

Once I get that BW in check  :ibjumping:
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LBSS

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Re: DUNK finally- if not now when
« Reply #39 on: May 04, 2017, 12:37:16 am »
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199 and 32" waist is impressive. how lean are you?
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jr

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Re: DUNK finally- if not now when
« Reply #40 on: May 04, 2017, 12:56:43 am »
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Quote from: LBSS on May 04, 2017, 12:37:16 am
199 and 32" waist is impressive. how lean are you?
I was thinking the same thing. I'm like 178 right now and 33".
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bball2020

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Re: DUNK finally- if not now when
« Reply #41 on: May 04, 2017, 05:07:35 pm »
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Maybe between 32 and 33 inch waist. Idk exactly how lean I am but definitely close to a full fledged 6 pack
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bball2020

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Re: DUNK finally- if not now when
« Reply #42 on: May 05, 2017, 10:34:22 pm »
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Friday
Bench 255x5, 244 2x5
Some tricep and push-ups. Core work including hanging leg

Sunday
Bench 275x3, 300x1, 250x4.  First time I've reached 300 in awhile and at this weight
Tricep push downs. Some abs.
Quick indoor bike .
« Last Edit: May 07, 2017, 01:31:37 pm by bball2020 »
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bball2020

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Re: DUNK finally- if not now when
« Reply #43 on: May 10, 2017, 08:43:50 am »
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May 8
Pull-ups neutral grip  x15, x8, x6
BSS 3x6 60's
Inverted row 3x8
Face pull 3x8

May 10
Military press 145lbs x6, 2x5
Lat raise and curls
Easy hanging leg raises
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bball2020

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Re: DUNK finally- if not now when
« Reply #44 on: May 15, 2017, 11:04:29 pm »
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May 13
Bench press 275x1, 255 2x4, 225x6
Tricep push down
Ab raises

May 14
Pull-ups neutral grip x16, x10, x8
BSS 3x6  65's
Face pulls 3x8
Calf raises 3x8
GHR 3x8 15lbs
Rhythmic jump squats 3x5 45lbs
Seated row 3x8

May 15
Military press 3x8
Curls and lateral raises
Curls and shrugs

Was a great diet weekend. Then I went to outback...
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