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« Reply #210 on: January 15, 2012, 02:36:12 pm » |
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Sunday 15 JAN Cardiac Development 20 mins 10 deg incline 126BPM 3.0 MPH (nice) bench- 3x195, 3x205, 8x215lbs face pull 3x10 140 tricep rope pushdown 3x10 100 curls 3x10 80 lateral raises 3x10 10's curl ladder burnout- two 5s per side- start with bar- 60 total reps |
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Skywalker
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« Reply #211 on: January 15, 2012, 06:17:15 pm » |
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completed it bro its only 28 days long good results IDK about four inches but I am almost jumping as good as my old self
Good results man, keep it up! |
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bball2020
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« Reply #212 on: January 16, 2012, 10:50:56 pm » |
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Monday 16th High Pogo Jumps 3x8 Squat- 5x215, 5x225, 5x235, 5x225, 5x215 GHR-3x8 Calf raise 3x8 per leg w/ 55lb dumbbell weight on big toe Cardiac Devlopment 20 mins treadmill 10 deg incline 2.52 averageMPH (lifting beforehand plus had coffee) 126 BPM |
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bball2020
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« Reply #213 on: January 17, 2012, 04:09:20 pm » |
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beep test- basically ran up and back half court a bunch of times faster and faster bunch of pushups(150ish) situps and core stuff 2 mile run pretty easy pace pullupsx 35 total 12,5,4,5,4,4,1 weight 191lbs |
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bball2020
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« Reply #214 on: January 18, 2012, 08:38:30 pm » |
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Weight in AM 189.8 Back in the 180s what what today ran about 3.5 miles slow pace some pushups and sit ups side to side over bag jump 3x8 stretches and foam roll |
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bball2020
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« Reply #215 on: January 19, 2012, 10:06:30 pm » |
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intervals- run 800 meters slow jog 400 x 5 sets - trying to get 140 pace 400s so 320 pace 800s--- also ran two warmup laps so 4.25 miles total bunch of pushups and situps bench- 5x205, 3x215, 225lbs x 8 -- nice neutral grip pullups x 12 |
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bball2020
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« Reply #216 on: January 20, 2012, 03:31:37 pm » |
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Today cardiac development x 20 minutes 124 BPM 13 deg incline(raised it, at 10 was nearly at 3.5 MPH) average 2.67 MPH High Pogo Jumps 3x8 BSS- 3x6 55's (dumbbells) Squat- 3x5 215lbs (exploding from hole) GHR- 3x8 BW (GHR bench BTW) Calf raise 3x8 two 45 plates on machine 187.8 Post Workout --- whole 3 pounds since last fridays post workout weight nice  |
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bball2020
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« Reply #217 on: January 21, 2012, 02:45:32 pm » |
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played two hours or so of basketball - felt okay cardiac development x 30 minutes 129 BPM 13 deg incline average 2.4 MPH 188.8lbs post workout |
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« Last Edit: January 21, 2012, 02:57:13 pm by bball2020 »
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bball2020
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« Reply #218 on: January 23, 2012, 01:14:24 pm » |
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Week 3 Sunday PRT 101 situps 101 pushups 10 min 14 second 1.5 mile run @ 178 BPM average NICE 22 faster and 6 BPM more efficient NICE bench- 5x190, 5x200, 215lb x 10 face pull 3x10 140 tricep rope pushdown 3x10 100 hammer curls 3x10 30's shrugs 3x10 30's with three second pauses curl ladder burnout- two 5s per side- start with bar- 60 total reps |
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bball2020
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« Reply #219 on: January 27, 2012, 07:20:12 pm » |
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diet all week decent pretty sure morning low was 187 monday cardiac devlopment 20 mins at 125 BPM jump squats w reset 3x5 45lb bar squats- 5x5 225, 235, 245, 235, 225 GHR 3x8 Calf raises machine 3x8 two 115lbs tuesday and wednesday off more or less thursday balled- crappy some light pullups and abs ran a decent mile |
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bball2020
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« Reply #220 on: January 27, 2012, 07:21:22 pm » |
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friday 27th January balled - a little bit better for two hours...won like 6 in a row before losing, shot still off though cardiac development- 30 mins at 126BPM bench 200x5,215x5, 225lbs x 8 pullups x 13, x 14, x 3 weight post workout 186.2lbs - right on track for goal of below175lbs by spring break. going to obviously get harder. 6 weeks left goal is 2lbs per week so if i keep it up get it perfectly |
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« Last Edit: January 28, 2012, 12:08:45 am by bball2020 »
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bball2020
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« Reply #221 on: January 29, 2012, 08:39:46 pm » |
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Week 4 Sunday played two hours of ball post weight at 186.2 evening PRT 101 situps 101 pushups 10 min 10 second 1.5 mile run @ 174 BPM average 4 seconds faster plus 4 better BPM..NICE.and it was damn windy bench- 215lb x 5, 225x3, 240x4 face pull 3x10 140 tricep rope pushdown 3x10 110 curls 3x10 100 lateral raise 3x10 10's curl ladder burnout- three 5s per side- start with bar- 80 total reps |
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bball2020
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« Reply #222 on: January 31, 2012, 10:15:04 pm » |
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tuesday 31th Jan played 1.5 hours of ball, getting there shot still off Cardiac Devlopment 20 mins treadmill 13 deg incline 128 BPM low box depth jumps on box(easy jump) 3x5 form and speed Squat- 5x235, 5x245, 5x255 GHR-x 24 BW Calf raise x24 holding for three seconds at top only 45lbs weight BSS x 6 per leg body weight pullups x20, x15, x15 pushups x 60 situps x 60 |
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bball2020
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« Reply #223 on: February 05, 2012, 01:22:15 pm » |
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thursday- good amount of pullups pushups and core friday- cardiac development and balled - weighed at a low of 184.4 |
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bball2020
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« Reply #224 on: February 06, 2012, 05:33:24 am » |
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sunday PRT 101 situps 101 pushups 10 min 9 second 1.5 mile run @ 170 BPM average NICE 1 sec faster and 4 BPM more efficient NICE bench- 5x195, 5x210, 6x220 pullups x 15, x 10, x 10 bunch of pushups and some curls |
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