Hey I am Kevlar (previously called serevei) after a period of inconsistency due to a myriad of reasons I am trying to get back into getting myself into the best physical shape possible. I will be going with adarqui's intro block thing as it worked so well for me at the end of last year. WILL STICK TO THIS!!!!

Stats:

Height: 6 1 1/2
Weight: 70kg
Body fat: pretty high for me atm (still skinny as fuck though)

Vertical jump (2 feet): pharangeal-metacarpal joint on a 10 foot hoop
Current squat: best I have done recently is 70kg 5 x 5

Goals:

Gonna be joining the army reserves soon so I am trying to prepare for that as well as my training. Thus so called army reserve goals =
35 pushups easily
75 situps easily
2.4km in under 10min easily 

Weight lifting goals:
1 Squat RM: 105kg
Bench press: 60kg 5 x 5 (I have terrible bench press due to depressed sternum)

Jumping goals:
Simply to dunk off two feet

Supplements:
will be taking a mass gainer of some kind to complement my ridiculously crappy college food

Plan for day 1:

DAY 1A LOWER: High Volume day

- WARMUP:
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

Reactive-work #1:
- SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 10-20 yards, 5x, 1-2 minutes rest between sprints (2min for 20's, 1min for 10's)
- MR tuck jumps: 4 x 10, 1-2min rest between sets
- MR pogos: 4 x 5, 1-2minutes rest between sets

- SQUAT: 4x5, work up to a same-weight per set 4x10, 60 seconds rest in between sets
1 set of 20 rep squats
- Lunges: 3 x 10 each leg, 60 seconds rest in between sets
- GHR: 3-4 x F, 120s rest in between sets
- CALF RAISES: Light, 3-5x10-20, 60 seconds rest between sets

- OPTIONAL: Pullups  + pushups
- Situps + Medicine ball thrown up and caught side to side with legs raised + weighted situps
- STRETCH

Results of day 1 will follow tomorrow morning after they have been performed

peace

fixed. also, lol. other than joe i'm the biggest dork on here and even i would just say "fingers over the rim." 

I think the real question is whether you knew that it was meant to be metacarpophalangeal joint, or if you had to look it up.

Anyways

14/9/11


DAY 1A LOWER: High Volume day

- GLUTE ACTIVATION: 90 degree Prone Glute

Reactive-work #1:
- SPRINTS: 10m or so x 5
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5,

- SQUAT: 4x5 x 70kg 1 x 20 x 45kg
- Lunges: 3 x 10 each leg,15kg dumbbells
- GHR: 3 x 12
- CALF RAISES:  3x12x45kg

Supersetted:

3 x 10 pushups
and
3 x 15 crunches

was thoroughly rooted by this stage..

overall very happy, actually got up early in the morning for once so its a good start.

1B Upper high volume


BARBELL BENCH PRESS: 3 x 9 x 40kg … weak
- Pullups (behind neck): 4x5,
- S1: DB BENCH PRESS 3 x 10 x 12.5kg
- S1: DB Military press: 3x10 x 10kg
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10 x 5kg

grh: 2 x 10
-Core: Medicine ball yao: 3 x 10x4kg, sit ups: 2 x 10
- STRETCH


pretty shit sesh only had  1 hr to do it and my arms were wrecked so yeh

DAY 2A LOWER: Moderate Volume Day

- WARMUP: 5min on the bike
- GLUTE ACTIVATION: 90 degree Prone Glute

- - SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 10 yards, 5x,
- MR tuck jumps: 4 x 10,
- MR pogos: 4 x 5,


- SQUAT:  3 x 8 x 70kg.... more like half squat though today
- Lunges: 2x8 each leg x 17.5kg dumbbells
-: GHR: 3x12
- CALF RAISES: 3 x 15 x 40kg
- CORE: 2 x 15 situps, 3 x 10 yao medicine ball (4kg), 3 x 10 decline crunches
 

upper this morning:

50.5kg x 3 x 8 bench press (PR)

superset the following:
chin up 3 x 6
Behind the neck pull ups 3 x 5

Barbell behind neck press
about 31kg x 3 x 8

will do legs later tonight

eh i had a huge reply here yesterday... cbf rewriting it

so sore today though