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Author Topic: cowed77's time to get up!  (Read 373353 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #750 on: April 15, 2011, 08:05:08 pm »
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Yo troll! :highfive:

Hahah, now tt u mentioned it, I realized out of the 69 weeks I've journalled, the last week was the only week I didn't hit the gym at all. I think I was out a week or 2 or that ankle sprain, and tt was abt it.

Pity adarq can't help structure my training now.

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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #751 on: April 20, 2011, 09:22:31 pm »
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Update for the week so far.

Got in an upper body workout, will post full later.
Hit a bench  :personal-record:

Had a game ytd, did ok. Shot 5/7. Almost rolled my ankle again, thank heavens nth bad happened.

Took a charge on a driving big, dude crashed into me haha. Got abit of a icky hip today. Had wanted to go squat today, but it's not lookin good. Will do some sprints and bounds later.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #752 on: April 22, 2011, 08:31:34 am »
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week 70
tues, upper


prehab: shoulders, cobras


S1: bench: 5 x (60, 70, 80, 90), 3 x (95, 100)  :personal-record:
S2: rows: 5 x (50, 50, 60, 60, 70, 70)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: wt pullups: 3 x 8 (12.5, 15, *20)


s3: pulley pushdown: 3 x 8 (36, 39, 41)
s3: EZ biceps: 3 x 8 (25, 27.5, 30)
s3: OHP: 3 x 8 (35, 40, 35)


* got 5 reps, and DB slipped off feet.
- Finally hit the century bench. Def had gas for 1 more rep. Yay.

-1 week of enforced rest due to work had it's own silver lining afterall.
- Shoulders felt fine, and decided to make like the bear and went in. Scared I was, but also strangely, had some confidence I'd hit it.
- in short. YAY!  :wowthatwasnutswtf:

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cowed77

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Re: cowed77's time to get up!
« Reply #753 on: April 24, 2011, 05:24:26 pm »
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update: ankle health still at abt 70% tops.

gg home in abit after the graveyard shift, gonna lift after i wake up.

final exams coming on may 12.
only 2 papers for me to graduate from UOL, but godammit piss poor luck. both papers on the same day.

cant wait for it to be over, its been a long struggle lol.

and then it will be full on, no holds barred training!
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cowed77

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Re: cowed77's time to get up!
« Reply #754 on: April 26, 2011, 05:37:25 am »
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Icky hip frm that knock still no good.
Was supposed to do a lower body workout ytd, but changed to an upper one.

Got a PR, will log later.

Today: finished a few hours of light studying, can't really concentrate lol.

Was abt to hit the courts to learn that stepback jumper, only to see the skies open up and pour. FML.
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cowed77

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Re: cowed77's time to get up!
« Reply #755 on: April 29, 2011, 06:31:56 am »
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week 71
mon, upper


prehab: shoulders, cobra


s1: bench: 5 x (60, 70, 80, 90, *95, 100)
s1: rows: 5 x (50, 60, 70, 80, *80, 80)


s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)


s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)


EZ bicep curls: 1 x 25 x 15kg
OHP: 14 x 27.5kg
          13 x 20
         
DB OHP: 1 x 10 x 7.5kg


seated DB OHP: 1 x 25 x 5kg


* 3 reps
** 7 reps
*** 5 reps

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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #756 on: April 29, 2011, 06:35:01 am »
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week 71
thurs, lower turned to full body

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (80, 90, 100, 110, *110)

bench: 3 x (40, 50, 60, 70, 80, 90, 100, **105)

pullups: 3 x 10

ab wheel: 2 x 20


* 3 reps
** 2 reps

- icky hip really means its not too good an idea to go squat.
 movement felt weird all over, knee felt strained. almost pulled my right hamstring haha.

- however a 105kg bench, means i have finally got a 1.5BW bench, with some change left, seeing how im 69kg now.  :personal-record:

 :wowthatwasnutswtf:
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LBSS

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Re: cowed77's time to get up!
« Reply #757 on: April 29, 2011, 10:22:03 am »
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Quote from: cowed77 on April 29, 2011, 06:35:01 am


- however a 105kg bench, means i have finally got a 1.5BW bench, with some change left, seeing how im 69kg now.  :personal-record:

 :wowthatwasnutswtf:

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cowed77

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Re: cowed77's time to get up!
« Reply #758 on: April 29, 2011, 09:50:11 pm »
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Thx man, took me sometime to get there.

How's ur jumping coming along? Has it become abit smoother since the last time u uploaded a vid?
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cowed77

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Re: cowed77's time to get up!
« Reply #759 on: April 30, 2011, 06:52:53 pm »
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Had a game today. Hams were toast. Felt like I had a bad game.

But strangely I had 11 points, which is abt my avg anw, I dun take alot of shots haha. 2/2 frm behind, 2/3 inside. 1/2 FT.
Prolly 2,3 assists, but had a few times when I tried to take my guy off the dribble, but couldn't do so properly, and had to pass it off. Upset with tt. :-[
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cowed77

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Re: cowed77's time to get up!
« Reply #760 on: May 03, 2011, 12:15:39 pm »
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week 72
tues, upper

prehab: shoulders, cobras

s1: bench: 3 x (60, 70, 80, 92.5, 100, *105)
s1: rows: 5 x (50, 50, 60, 60, 70, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (10, 15, **20)

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)

OHP
9 x 25kg
10 x 20kg

* 2 reps
** 7 reps
*** 7 reps
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cowed77

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Re: cowed77's time to get up!
« Reply #761 on: May 08, 2011, 11:30:01 am »
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So I put in a lower body workout on thurs. Havent really got to log it down, and am typing this while waiting for food to be served haha.

Nothin major, top set of 120kg for 5 on squats. Felt tough, doable, but tough
Got 127.5 2 weeks ago, but din really squat nicely last week, due to icky hip.
So it wasn't that bad I suppose. 

Then I tried to do push press, after seeing lance's vid. Dip abit, drive and push right haha.
Got 60. Tried 67.5, abt my bw, failed haha. Will post vids sometime soon.
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cowed77

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Re: cowed77's time to get up!
« Reply #762 on: May 09, 2011, 03:53:28 pm »
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8 x ~40m sprints, abt 80 - 90% max effort.

Ankle = 7/10 cant really jog properly. Sprinting wasn't tt bad cos on forefeet.
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cowed77

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Re: cowed77's time to get up!
« Reply #763 on: May 13, 2011, 03:41:50 am »
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week 72

prehab: cobras

REA squats: 3 x (30, 40, 50, 60, 70)

squats: 5 x (80, 90, 100, 110, 120, 125, 100)

stepups: 5 x (60, 70, 80, 80)

push press: 1 x (30, 40, 50, 55, 60)


s1: EZ biceps curls: 5 x (25, 30, 35)
s1:OHP: 5 x (30, 35, 40)

EZ biceps: 20 x 20kg
OHP: 25 x 30kg

- tried my hand at push press. will get a vid sometime soon for form check. basically an OHP, with abit of leg dip and drive right?
 tried to go for 67.5kg, abt my BW, failed  :P

- exams are over now! with luck i'll be graduating from uni of london in econs & management.

- but thats not the issue. the main thing is, i am finally able to fully dedicate myself to training!  :headbang:
 thats of course after taking into account the hellish hours of the current job haha.

- if only my ankle sprain will heal up fully.
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andyhug

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Re: cowed77's time to get up!
« Reply #764 on: May 13, 2011, 06:27:01 am »
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You living in london now?
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Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.
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