Author Topic: Scooby 2011 Journal (Read 555749 times)

pjtvs · « **Reply #75 on:** October 14, 2011, 09:51:05 am »

Quote from: scoobychau on October 14, 2011, 02:49:55 am

Still continue to sleep at 2-3am and wake up at 8:15am
No disiplin...

Come on scoob, a little discipline! Your goals will come much faster when you sleep sufficiently!

scoobychau · « **Reply #76 on:** December 20, 2011, 10:33:25 pm »

111221 New Born Baby = No sleep +20% Body Fat

Preparing for the holiday I plan to took when the Baby arrive, I got myself a 20lb weight vest and jumpsole.
Thinking I should be able to spare 30 min per day to fool around on the street with this gear.

I was wrong. Taking care of new born is soo demanding. Especially when they refuse to sleep. Yesterday I fight with the baby from 1am to 5am. She just cry cry cry and refuse to sleep.

I had not done any exercise for more then 1 month now. I started to eat home everyday since momom G need to breast feed , although food is heavier, but I am eating more due to over cooking...

With no exercise and no sleep, some new bad PR is established also:
New PR with Current status:
194lbs
20% body fat

Fuxk Shxt Die Hard..... Goal is shifting away from me.

scoobychau · « **Reply #77 on:** January 11, 2012, 01:39:37 am »

120110 Return Exactly 2 month after baby is born

So the baby is finaly 2 month old, and i had officaly vanished from the gym for near 3 months. Weight vest was never used, I did manage to use jump sole while pushing the baby cart around the park once.

Anyway, today is the day I return to the gym. I had also started to shoot basketball at lunch everday.

workout Log:
3 round of upperbody routine, mid level weight.

Squat progessively toward 245lbs X 3
Depth Drop from same hieght as before 4X 3
Hang Clean progessively toward 155lbs, try to do 185 and fail

the next day, leg muscle is sore, but upperbody remain ok. I expect more pain will come 48 hours later.

PS. at 190lbs, vert probably went down, but may last test show that I can still tap the rim easily.

scoobychau · « **Reply #78 on:** January 16, 2012, 09:42:43 pm »

120117 Slowly Pickinh up in the gym

Been to the gym two more time since my last update.
Still lifting quick, and trying to get home early to see my baby.

Matain 3 round trip of the upper body routine ( still in less load then before)
Started doing squat but not 1rm.
Started doing hang clean with 155lbs. ( I am not turning my elbow to lock the bar under my shoulder in one go... Hang clean from is messed up again)

Started doing depth drop and depth jump. And right away, knee start to get sore. Time to eat up on glucosamine agian.

scoobychau · « **Reply #79 on:** January 17, 2012, 09:33:40 pm »

120118 Jump Sole Test Start Week 1 Day 1

I finally decide to put my cheap training gear brought from the web to work.
20lbs weight vest and jumpsole

Week 1 day 1 piece of cake.
Squat Launges with 20lbs vest
-10/leg x 2 set
Step up on to 12inch with 20lbs vest
-10/leg x 2 set

May be I am still recovering from monday light gym session, leg muscle get tire pretty easily during today 20 min training.

Raptor · « **Reply #80 on:** January 18, 2012, 05:44:14 am »

You should lose some fat

scoobychau · « **Reply #81 on:** January 19, 2012, 10:36:16 pm »

120119 Gym Session Working up with the squat & still long way to go
3 round of upperbody , moderate weight.

Squat
Bar 1x8
89lbs 1x8
139lbs 1x8
209lbs 1x8
229lbs 1x6
245lbs 1x6
269lbs 1x5

Depth Drop
4 x 3

Left Knee is sore tonight.... started eating Glucosamine agian....

Yes raptor.. i need to lose fat, can u suggest some quick and effective method?
or should just run on th street 30 min a day...

scoobychau · « **Reply #82 on:** February 09, 2012, 06:23:56 am »

120123 Jumpesole W1DB
Did this at home with 20lbsweight vest and 30 lb medi ball , piece of cake.

120129 Jumpesole W2DA
Back on the street at 11pm after feeding baby
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120130 Upper body
Circuit Training 3 Round

120131 Jumpesole W2DB
Back on the street at 11pm after feeding baby again
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120201 Upper body
Circuit Training 3 Round

120202 Lower Body
Hang Clean
55lbs 1x3
115lbs 1x3
135lbs 1x3
157lbs 1x3
157lbs 1x2.5
177lbs 1x05
177lbs 1x01
187lbs 1x01
197lbs 1x01

Squat
135lbs 1x10
165lbs 1x10
185lbs 1x8
207lbs 1x8
237lbs 1x8
259lbs 1x6
303lbs 1x3

120204 Jumpesole W3DA
Back on the street at 11pm after feeding baby again and again
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120206 Upper body
Circuit Training 3 Round in 20 min, crazy fast new record

120208 Jumpesole W3DB
Did this at lunch in work day. Pretty crazy stuff, skipped Lunge and step up due to lack of time

120208 Lower body
Squat
45lbs 1x10
95lbs 1x10
145lbs 1x10
165lbs 1x8
195lbs 1x8
215lbs 1x6
235lbs 1x5
255lbs 1x5
285lbs 1x3
305lbs 1x2
325lbs 2x2

Jump Squat
145lbs 1x6

Calf Raise on machine
140 2x20
100 1x10(Single leg)

vag · « **Reply #83 on:** February 09, 2012, 04:00:47 pm »

Nice to see you back at it scooby! Awesome consistency considering the circumstances.
Nice numbers on the weights too , keep it up...

scoobychau · « **Reply #84 on:** February 28, 2012, 10:49:33 pm »

120213 Jumpsole W4DA
I am starting to do all Jumpsole work out at lunch with a partner. People in the office think we are crazy and gay jumping in the court naked.
We rush to the court at 12:30pm sharp, warm up run a few laps, remove our clothes and Jumpsole....

120213 Upperbody
Upper body Circuit Training routine 3 rounds

120215 Jumpsole W4DB
Did this at lunch

120215 LowerBody
Did Jumpsole at lunch, and Squat at night.

Squat
145lbs 1x10
165lbs 1x8 Paused Squat
189lbs 1x8 Expo up
213lbs 1x6
235lbs 1x6
265lbs 1x5
285lbs 1x5
305lbs 1x3
325lbs 1x2
349lbs 1x1 Slow Grind up

12021 Lunch Ball Training
Foul shot, Front Privot shot, Reverse Privot shot. (by myself)

120217 Test jump in Home court
Pass by the court where i started Jumping in 2006. Dress in Jean and Shirt.. and i can not touch the rim...

scoobychau · « **Reply #85 on:** February 28, 2012, 11:02:01 pm »

120220 Jumpsole W5DA
Did this at lunch...
Sleep at 2:40 am...

120221 FullBody
Upper Circuit Training 3 round with Abs.
Squat
45lbs 1x10
115lbs 1x10
135lbs 1x10
155lbs 1x10
185lbs 1x8
215lbs 1x8
Use knee wrap
235lbs 1x8
255lbs 1x8
285lbs 1x5
305lbs 1x3
325lbs 1x2
355lbs 1x1 Video Cap
399lbs 1x0 Failed, Video Cap, First time attempt 2x BW since baby.

Total Squat = 14965Lbs!

120223 UpperBody
Circuit Training 3 Round

120224 Jumpsole W5DB
Did 1 extra Bounding. Did this in a park packed with old woman dancing and old man stairing at me.

120228 Jumpsole W6DA
Did this indoor while company basketball Team is training in the court at 6:40pm.
Played basketball until 10:30pm.

I am at Week 6 in this Jumpsole 8 weeks program. Frankly speaking, I am not seeing Gain, however, I feel faster and more energy during full court basketball. The lack of actual 2 Legged jump might be the reason behind this no gain situation. I should try to find a day to purely practice jumping. (I said this half year ago, and I am saying it again now.

Sleeping is still a problem, feed baby at 11:30pm which take about 45 min to complete. Doing this and that, and I end up sleeping at 1:30am... daily. 6-7 hrs of sleep is enough?

scoobychau · « **Reply #86 on:** March 06, 2012, 05:18:56 am »

120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!

120301 Upper Gym
include sit up

120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...

120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf, dress in hot short pants and tank top (talking about the girl). Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.

Ok enough bull shxt. For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)

At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height. CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!

TARGET: SLAMDUNK on Baby Birthday!

PointerRyan · « **Reply #87 on:** March 07, 2012, 03:32:46 am »

Quote from: scoobychau on March 06, 2012, 05:18:56 am

120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!

120301 Upper Gym
include sit up

120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...

120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf, dress in hot short pants and tank top (talking about the girl). Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.

Ok enough bull shxt. For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)

At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height. CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!

TARGET: SLAMDUNK on Baby Birthday!

lmao @ (talking about the girl)

scoobychau · « **Reply #88 on:** March 13, 2012, 04:59:50 am »

120306 Upper Gym
include sit up

120307 LowerBody
BW at 194lbs

Squat
45lbs 1x10
115lbs 1x10
145lbs 1x10
165lbs 1x10
215lbs 1x8
257lbs 1x8
280lbs 1x3
301lbs 1x2
323lbs 1x2 ok
343lbs 1x1 ok vid caped
353lbs 1x1 ok 1.81BW
373lbs 1x1 failed 1.92BW
393lbs 1x1 failed with knee wrap 2.02 BW

120308 Upper Gym
include sit up

120310 Jumpsole W7DB Sat Morning
Did the Alternative jump lunge and Step up jump (instead of the original non jump version)

120313 JUMPSOLE W8DA FINAL WEEK OF JUMP SOLE PROGRAM!!!!!
1st set of rim touch is bad, not able to tap rim all the time.
2nd set of rim touch is much better, tapped the rim for all 10 reps.
Weather is Farking cold again at 14C. Did this at lunch.
Did not jump up in the lunge and step up, until the last step up set.

OK.. so this is it.. one more session and Jumpsole is complete.... Will I see any result? not really.. but my leg felt different.. I don know how to explain it. My muscle is also sore and painful often when I wake up... is my muscle transforming? I am not sure.
Testing will continue...

My B is 4 month old now.. 8 more months to go!

scoobychau · « **Reply #89 on:** March 13, 2012, 05:41:04 am »

Question I posted in the forum:

Hi there, before I start, please ignore the negative about Jumpsole, I happen to got a pair cheap and used it as part of my vertical training journey.

I was not in shape, being out of the gym for near 3 month, taking care of my new born. BW at new height at 198lbs, and Bodyfat near 20%. I had completely lost my touch but decided to come back. So I dig out the jumpsole and started training with it.

For the pass 8 Weeks, I had been doing the follow each week.

2 X plyometric Jumpsole (60min 48 hours apart & never after a Squat day).
2 X upperbody circuit training (30-40min)
1 x Heavy squat session (40min)
1 x semi endurance basketball training (120min).

In terms of raw relative strength, I am back at 1.81BW squat. And after 8 week of plyometric, doing skipping, bounding, rim jump, depth jump, stepup jump, lounge jump etc. I feel like I am transforming a little.

However, Body fat ratio is still no good, I can see fatty tummy hanging belly. Anyway. I will continue to train. But I had read that at the end of each routine, one should DELOAD.. or have a Active Rest week... and test vertical after a week.

Could some one tell me more about deloading? Further more, I am going to continue to train and hope to reach my goal to dunk in NOV.

Should I start doing Jumpsole again with a weight vest on, and continue to Squat once a week? or should i change things up, may be try to do VJB for a few month and see how things go? what do u guys think?

Dunk on Baby Birthday! Will not Give up!

Adarq.org

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Author Topic: Scooby 2011 Journal (Read 555749 times)

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