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Author Topic: Dunk before 3-4  (Read 166022 times)

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bball2020

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Re: DUNK finally- if not now when
« Reply #45 on: May 26, 2017, 07:40:39 pm »
0
May 19
Military press 3x6 135lbs
Pull-ups and some curls
Ab burnout.


May 22
Push-ups 86
Sit-ups 101
Bench 225x6,x8x8
Tricep push downs and some more abs
Bike indoors 12 mins about 135 calories

May 23
Pull-ups x10, x8, x15
Seated row
Face pulls
BSS 2x6  70s
GHR 3x8 20lbs

May 24
Military press 155 x4, 135 2x6
Curls. Lateral raises. Few shrugs

May 26
Bench 275x4, 255 2x6
Tricep push down 3x8 80lb
Incline press 3x8 205lbs
Triangle push-ups and leg raises
Cyrotherapy. 90 seconds in a -200 degree chamber. Brand new by my house. Will come in handy when start vert training
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bball2020

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Re: DUNK finally- if not now when
« Reply #46 on: May 27, 2017, 03:18:21 pm »
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May 27
Pull-ups 35lb dumbbell x8, x6, x6
Squat jumps rhythmic 3x6 bar
Bulgarian split squat 3x6 70's dbbell
Face pulls 3x8. Seated row 3x8
Glute ham raise 3x8. Calf raises 3x8
Roman chair on GHR 3x8 (obliques)
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #47 on: February 14, 2018, 11:09:36 pm »
+5
whats going on.  3rd reboot of this journal but im getting after it 2018.  Will no long be on a ship by the end of a year and will have much more consistency in my routine.  Also, I turn 30 in 2019 so it seems like a good goal to focus on.
I have been a poster off and on for a long time (2010 or before) and a inconsistent progress logger.  I NEED to get back to and defeat all my previous PRS and reach a physical fitness level and athleticism level i have never reached.   I am 28 but when i started vert training (18 or even earlier on the old forums terminal vertical i think or even other ones plus db hammer) i was 175 pounds or so and reached some decent numbers for being 5 10 and a half about 7 6 reach (or maybe 7 7)

Anyways: short term (4 month range) plan
- DIET  after reaching 197 or so 33 inch waist, I regressed for the rest of 2017.  Back to 209.  Goal remains sub 175 to actually beat 10 year old PRs jumping.  Short term goal sub 200.  (2lbs per week)
- low level plyos 3 times per week.  I do not want to jump maximally or play basketball till I am 195 or below. 
- mobility/flexibility.  I have access to free yoga almost 5 days a week.  I need to get to 2 sessions a day.  Hips and knees aren't always that favorable once I get training and have always been a tight jumper and squatter.  Still foam roll stretch and warm up properly...
- weights: I have always responded well to upper body so ill keep doing that.  Easily repped out 315 on bench last year.  However want to actually improve in pullups and hit the shoulders harder too.  For legs, I am focusing on getting strong AF in BSS (100 for reps).  1 because I will only have access to dumbbells and 2 to build some strength back up while I increase my hip mobility before I get into the normal squat heavy + jump vert train mentality. 
- Cardio.  for life reasons and all that.  Walking, bball eventually, biking.  etc. 
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #48 on: February 14, 2018, 11:11:59 pm »
+2
Last week
3 days of hitting some low level plyos and jumps
lifted 4 days mainly BW lower/abs and dumbbell upper
ate a lot of BFS (big freaking salads)
Core: 7DVJC - pretty good combo of core work/activation

Tuesday 13 FEB
Low level plyos (jump rope, on off low box 2x20 each)
dbell bench 70s 3x20.  some other upper.  ab roller

Wed 14 FEB
Low level plyos
Wanted to test bench out. 225x7 (not bad) 2x5
Some curls
BSS 3x6  35’s
Apple Watch (45 mins - 245 calories)
« Last Edit: February 15, 2018, 09:30:04 pm by bball2020 »
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #49 on: February 16, 2018, 10:17:57 am »
+2
1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET
5) Weight- 209


FRI 16 FEB
DBELL military press 3x6 55s (go heavier)
lateral raies (20s) 3x8, shrugs 3x8 (70s)
low level plyos
quick BW abs (planks, crunches, leg raises)
(32 Mins, 210CALS, 110BPM average)
will do some stretching later on

Sat 17 FEB
4 sets of pullups
BSS 3x6 40s
face pulls and some curls
good diet day for sure.  tomorrow will take mainly off just try to get some walking in
« Last Edit: February 18, 2018, 11:03:35 am by bball2020 »
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #50 on: February 24, 2018, 04:11:30 pm »
+3
Feb 19-25

1) SLEEP - 7.5 hrs average   
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET- crushing it. Full on KETO with good results. No crash and feel much better than normal low carb. MCT oil in the morning with coffee if great
5) Weight- 204.5

Lifts - benched hit 225 x8. Still not at peak strength so Hopefully this continues to hold steady while I’m cutting.  Normal upper body work besides
Core - a bunch
Jumps. High and low pogo jumps 3 sessions.

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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #51 on: February 26, 2018, 08:55:29 pm »
0
Feb 26  5AM style

On off low box jumps x20
BSS 3x6 55’s
BSS iso hold x 1 min a side
Glute bridge hold x 1 min
Some calf raises

Bench press 225x9, plus some more bench and triceps.
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Coges

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Re: DBT (Dunk Before Thirty)
« Reply #52 on: February 27, 2018, 06:27:35 pm »
0
Quote from: bball2020 on February 24, 2018, 04:11:30 pm
Feb 19-25

1) SLEEP - 7.5 hrs average   
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET- crushing it. Full on KETO with good results. No crash and feel much better than normal low carb. MCT oil in the morning with coffee if great
5) Weight- 204.5

Lifts - benched hit 225 x8. Still not at peak strength so Hopefully this continues to hold steady while I’m cutting.  Normal upper body work besides
Core - a bunch
Jumps. High and low pogo jumps 3 sessions.

How long have you been Keto? Did you make the transition slowly or just jump straight in?
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #53 on: March 12, 2018, 06:26:18 pm »
+2
was low carb for awhile first.  it is tough but my body def responds to it.
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #54 on: March 12, 2018, 06:27:09 pm »
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crazy march so far but have been getting workouts in and diet going fairly well.  Down to 203 last week.  Early physical preparedness going well.  Ready to add in more basketball and cardio soon.

recent hiighs
BSS- 55s 3x6
Bench 225x9
pushups- 85
situps- 101

« Last Edit: March 12, 2018, 06:28:40 pm by bball2020 »
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #55 on: March 17, 2018, 04:36:34 pm »
+2
Hit short term goal of weighing below 200!  Now I can celebrate by starting to play some basketball for fun, cardio, and some extra calories to burn. Not as worried being this weight and balling. 
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adarqui

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Re: DBT (Dunk Before Thirty)
« Reply #56 on: March 17, 2018, 06:09:29 pm »
0
Quote from: bball2020 on March 17, 2018, 04:36:34 pm
Hit short term goal of weighing below 200!  Now I can celebrate by starting to play some basketball for fun, cardio, and some extra calories to burn. Not as worried being this weight and balling.

nice!! sub200 sounded like a good goal, leaning up always helps. good stuff!
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #57 on: March 31, 2018, 05:22:02 pm »
+3
been balling and lifting 2x a week minimum.  down to 196 as of last week, hitting the scale again tomorrow.  KETO has benefitted me much much more than formerly just restricting calories "eating good" type of diet  where I still got hangry ana d d had cravings.  literally 0 cravings to "cheat" on this diet.  not strict traditionally KETO either, about 65-75% fat, less than 30g net carbs a day, and the rest protein (100-125g average).  ultimately I am obviously eating less calories; but where I previously just attributed dieting to CICO, I do not really take into account the affect on metabolic rate, cravings, and how that food is digested, used, and stored.  OF course, YMMV and I just might respond well to KETO since I literaly grew up on a 85-90% carb and pasta diet..
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #58 on: April 13, 2018, 01:59:51 am »
+2
Still going strong. Been a great week
-consistent in mid 190s weight. Diet still going smooth need to increase Adherance to IF (16/8) and only eat whenever hungry not preconceived meal time so.
-feeling best I have jumping for awhile with very limited jump training besides more pick up. Pick up going well

Today’s stuff
Balled some good games

A few three step 2foot and single leg at rim. Decent rim touch. Not bad for simply losing weight and not doing much jump training.

Warm up stuff
Weights Bss 3x6 50’s. Couple glute bridges. Some pull-ups and curls.
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bball2020

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Re: DBT (Dunk Before Thirty)
« Reply #59 on: April 19, 2018, 12:05:12 am »
+2
Recent PR
BSS 3x6 60s. Not bad. Other than that still keeping on. Haven’t broken into the 180s yet but soon.
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