figure i'll get some good and helpful feedback on this forum so posting my log and journey here also
Alright first i'll give u guys some background. I'm 19 in college 6 ft tall 7 ft 6 standing reach. Started working on vert as well as putting on muscle weight i guess end of last school year. At the time my standing was probably around 24 or something never measured it then, but within two months of my own training and nutrition and stuff i gained about 4 inch on my vert probably and also 16 pounds.
In the summer worked outside all day ended up losing 6 pounds so was at 6 ft 150 by end of summer also got hurt on second day of vjb plyos in the very beginning of summer. Got calf strains and achilles tendonitis.
So basically i did not accomplish much in the summer, starting this school year about sept 1 i started adding on more weight muscle. Now weigh 165 and my vert is still about 28 inch because achilles tendonitis hasn't completely healed.
Alright so here are teh workouts i created to help me get stronger, faster, jump higher,, more explosive.
I do workouts on Monday, Wed, Friday, and Sat as of now.
I would only workout 3 days a week but figure 4 is ok because 1 day is in pool and also i am eating a ton and healthy now to put on more muscle so shouldn't be lack of any food source and i shoudl be recovering faster.
MOnday is chest tris wrist and abs. Had a few sprains and broke once so wrists are weak now.
Wed-hams, quads, lower back, glutes.
Friday-back, biceps, forearm,shoulders, abs
Saturday-pool plyos-legs, lower back
Alright so Monday workout starting date 10/13, was working out since school started but was just doing random stuff not much results
for all the workouts I DO THE NEGATIVE PART SLOWLY THEN PAUSE FOR A SECOND AT THE STATIC POSITION AND THEN GO UP AS FAST AS I CAN ON THE POSITIVE PORTION
SUPER SET MEANING I DO ONE SET OF THE FIRST EXERCISE THEN A SET OF THE SECOND EXERCISE AND I REPEAT THAT SEQUENCE OVER FOR THE AMOUNT OF SETS without taking any real break
MON
Bench press 5 SETS 8,6,5,4,2 95,105,115,135,155
Incline Dumbbell Press SUPER SET 3 sets 8,6,5 35,35,35
Dumbbell Flies 3 sets 8,6,5 15,15,15
Flat Bench dumbbell 3x5 35lb
Dips 3x5 bodyweight
Wrist rotators SUPER SET 3X5 5 LBS
Plance/tricep/planche pushups 3x10
hanging knee raises Super set 2 sets 8, 5 hanging from pullup bar
hanging leg raises 2 sets 8, 5
back bridge super set no break 1 set 30 secs
side bridge 1 set 30 secs each side
iso bridge 1 set 45 secs
So here are my notes for that date
Did not complete last 2 reps of the bench press.
Workout was hard_real intense.
Gym was full hard to get a good rhythm had to wait for bench did it almost last so chest was done by then.
Exercise took about an HOUR.
So my goals for these workouts for now are just to cut the time down to 30 min first before i switch up anything with the weight, cutting time is like increasing weight anyway lest rest is less time for body to recover and workouts should be intense and short.
Eventually when i get real efficeint and strong i'll probably only do workouts for about 15-20 min maybe even less.
WED-legs 10/15/08
Squats 5x 8,6,5,4,3 135,155,175,195,215
Deadlifts 5x 8,6,5,4,2 65,95,105,115,135
Lunges
Bulgarian Squats
single leg hypers
DID NOT GET TO COMPLETE REST OF WORKOUT GYM CLOSED
NEVER DID DEADLIFTS BEFORE SO JUST GETTING THE HANG OF THEM AND TRYING TO MAKE SURE I HAVE PERFECT FORM before i start putting on some real weight.
Friday 10/17
Super Set
Lat Pulldowns 3x8,6,5 75,75,75
Chin Ups 3x5 completed only 3 on last set
Super
Dumbbell Rows 3x8,6,5 30lb
Dumbbell bicep cleans 3x5 30 lb
super
PUll ups wide grip 3x8,6,5 completed only 4,4,2 had no energy left
Arnold Press 3x5 20lb workout seemed too long
Lateral front raises 3x5 10lb going up straight then up tot he sides and that is one rep
Glute ham raises 3x5 did not do last set did not wanna wait to use machine
Saxon Side Bend 3x8,6,5 25lb
Incline Oblique Situp 3x10,8,5 10lb
Stomach vacuum 5 sets 30 secs each
Notes
-workout was too long and i ewas dead by end
took 1 hour to complete
5:30-6:30 pm
sat 10/18
Pool plyos
vjb beginner plyos
Mon 10/20
Week 2
Made a few small changes workuot was too long before
start time 4:30
Bench Press 3x5 @135
Super set 3x5 @35
Incline dumbbell
Dumbbell flies 3@5 @15
Flat bench dumbbell 3x5 @40
Dips 3x10 only completed 10,7,4
Super Set
Wrist rotators don't know exact name for exercise 3x10 @5
Plance/tri/planche pushups 3x10
super set
hanging knee raises 2 sets 10,5
haning leg raises 2 sets 10,5
super set
back bridge 30 secs
side bridge 30 secs
iso bridge 45 secs
Stomach vacuum 5 sets 30 secs
notes
Workout ended 5:13 pm took 43 cut off about 17 min from first workout
Day 2 week 2
Wed
again made a couple changes to workout
Deadlifts first now because i am unfamilar with them so need to improve form and get comfortable
Date 10/22
Start time 3:00
Workout
Deadlifts 5x5 @115
Squats 5x5 @185
Bulgarian Squats 3x5@ 20
Single leg hyperx 3x5 very hard
Notes
-bulgarian squats real hard put stress on non working knee too, not good need to use less weights or do exercise better form
single leg hypers set seating thing to 5 very hard
End time 3:35
workout took 35 min
Friday 10/24
again changed workout a little basically made it a little shorter felt it was too long
was very tired during workout not very energetic
Super 'set
chin ups 3x5 only completed 5,5,3
dummbbell rows 3x5 @30
dumbbell bicep cleans 3x5 @25,30,30
Super set
Pull ups wide grip 3x5 only completed 4,1,1 was so tired
Arnold Press 3x5@ 25
Lateral front raises 3x5 @10 tried to cut off too much time in one week ended up doing much worse
saxon side bend 3x8,6,5 @25
incline oblique situp 3x10,8,5 @10, body, body
stomach vaccum 5 times 30 secs each
notes
finished workout 7:27
took 35 min felt so eak during workout end of long week
saturday did intermediate plyos from the vjb feel that i am not putting 100 percent into the pool plyos, but he says medium high to high energy
End of week 2 workouts
again i am trying to cut tthe workout days workouts down to 30 minutes each before i add any weight
week 5 i will probably rest or do an easier workout to give my body and cns a rest and time to recupperate from working out as well as putting on weight
This phase for me is gonna try to really build up and build a good strength base . It wil be easier becaues i am eating massively so i should have better gains.
After a while when i feel my strength is good i will do some explosive workouts and when i heal up some altitude and death jumps
already on a posting roll so will put up week 3 start commenting people give me some input
Monday 10/27
changed workout slightly
Workout
start time
4:10
Bench press 2x5 @135
super set
incline dumbeel 3x5 @ 35
dumbbell flies 3x5 @15
flat bench dumbbell 2x5 @35
Dips 3x10 only completed 10,10,8
super set
wrist rotators 3x5@5
planche/tri/planche pushups 3x10
super set
hanging knee raises 2 x10,5
hanging leg raises 2x10,5
super set
back bridge 30 sec
side bridge 30 sec
iso biridge 45 sec
stomach vacuum 3 sets 30 secs
notes
completed workout 4:52
took 42 minutes only cut off a minute with 2 less sets not too god but was able to do more dips than last time so that is good.
-also decreased flat bench dumbbbell to 35 last week did 40 so not really a productive workout actually
Week 3 day 2
Wed 10/31
-had chem exam so doing legs on friday instead of wed.
Workout
start time 1:40
deadlifts 5x5 increased weight @135
squat 5x5 @185
bulgarian squat 3x5 @20
single leg hyperx 3x5
Notes
Felt like absolute s*** today, realize i had that a few times already, either i am not recovered enough or something or i am not recognizing the days where i feel real good and refreshed need to pay attention to that
Completed 2:13
33 min not bad actually especially since i increased the weight but i think i was lazy with the deadlift form
week 3 day 3 was gooing to do sunday 10/2 but felt sick
Did not do workout and also did not do pool plyos this week apparently my gym membership has expired need to find a new gym with pool and bball gym, weight room or renew membership
week 4 day 1
November 3
Shot around to get warmed up for workout and then some kids asked me to play 5 on 5
Played and ended up playing like 5 games
Cause of that missed my chest workout, not good need to stay on target and consistent especially since my pt guy said i could start playing a little put not to go full out yet like 5 on 5.
Not smart now entire lower body aching.
posting workouts for last couple of weeks
11/6
thursday
legs
start time 10:34 pm
Deadlifts 5x5 135
Squat 5x5 185
Bulgarian Squat 3x5 20
Single Leg hypers 3x5 bodyweight
Notes
duration 26 min
felt really good doing deadlifts on way up, however lowering bar fetr like was putting too much pressure on back.
-didn't do exercises lowering slowly, pausing, and then exploding just kinda did them exploded a little
ended 11 pm
so just looked over everything all the workots till this part
did not see much of a progression. The gains i made might just have been in terms of cns training cause i was going for dec. time before i inc. the weights.
the workouts were crazy intense
k so that's some posts for new catching up to present/now gonna try and post most or even the rst of the workouts and everything tomorrow so i will be completely caught up.
opinions welcome whether good or bad don't care just want to hear
the idea i had was to bulk up and get a lot stronger with those workouts. I was already eating a ton to add soem muscle/weight . I was 6 ft 150 when i started the school year and added 13 pounds in one month and then got to 168 at one point but
then had to focus more on school cause wasn't doing so well so dropped some bounds and what not finished the semester at like 163 164 or something. I'm an ectomorph so its real easy for me to drop weight but putting on anything is a real bitch.
thanks for the comment man.
don't know what ur talking about though, i think every single exercise i am doing bsides for the abs and wrist stuff are all compound exercises not isolation, and the abs ex. are obviously to strengthen abs which are real iportant and the wrist exercises were beecause i broke my wrists a couple of times so they are weak
basically quick summary of what happened since september
I went to school september 1st then started bulking as well as doing some workouts. I couldn't really ball cause of the achhilles tendonitis. I gained 13 lbs in the first 4 weeks of my bulking and then took a 1 week break and then a few weeks later got to 168. I wasn't really doing anything specific when i went to workout just random stuff and had no specific goals so i didn't really have any gains.
HOWEVER THERE WAS THIS ONE DAY I REMEMBER WHERE IT WAS LIKE THE FIRST OR SECOND DAY WHEN I STARTED BULKING AND I WENT TO WORKOUT AND SUDDENLY ALL MY MAXES SHOT THROUGH THE ROOF
MY MAX BENCH BEFORE THAT WORKOUT WAS 155, MY MAX SQUAT LIKE 225, THAT WORKOUT I BENCHED 185 AND IT EVEN FELT PRETTY EASY I EVEN ALMOST GOT UP 200 AND ALSO SQUATTED 275, THAT WAS PRETTY HARD THOUGH
I'M NOT COMPLETELY SURE WHY MY MAXES JUMPED LIKE THAT BUT I WOULD BE WILLIING TO BET THAT IT WAS CAUSE I HAD NOT DONE MUCH IN THE SUMMER SO MY BODY WAS PRETTY RESTED AND ALSO BECAUSE I JUST STARTED BULKING SO I FELT ENERGIZED AND SO STRONG. I GUESS USUALLY I DON'T GIVE MY BODY ENOUGH NUTRIENTS? THE ONLY STRANGE THIING IS THAT I KEPT BULKING AND SINCE THAT ONE WORKOUT I HAVE NOT BENCHED PAST LIKE 155 MAX SINCE MY SQUAT STAYED ABOUT THE SAME BUT I THINK THAT WAS CAUSE I NEVER REALLY MAXED ON THE SQUAT BEFORE THAT. IT MUST HAVE BEEN CAUSE MY BODY WAS LIKE SHOCKED SINCE IT WAS THE BEGINNIOF THE BULKING AND IT WAS SUCH A CHANGE FROM WHAT I USUALLY ATE. i WAS PROBABLY LIKE DOUBLING MY CALORIC INTAKE.
I decided to make up my own program with the best exercises and i would try to cut off time each workout to improve. i was trying to cut each to 30 min before i would increase teh weights. I think it was too much of an improvement to try and make because in teh beginning the workouts took me like an hour. either that or i tried to improve to quickly. so i did those for a month or two but did not really see any results. I guess it trained my cns though.
With about a month or so left in school till winter break, whcih was like dec. 23 i wasn't doing well in school and i was feeling kinda chuppy from bulking. I still worked out, not as often, and started playing some ball since my achilles was starting to feel better
around that time i also started going to physical therapy and to a chiropractor weekly for my achilles tendonitis
it was helping a decent amount, he would do ultrasound and stuff to help get teh blood flwoing and then i would stretch
the pt guy wasn't that good though it helpeed me more cause of the ultrasound and how it helped get teh blood flow around my achilles to help it heal but also cause i was doing a lot of stretching around and on the area which i wasn't doing before too much cause i was afraid to stretch too hard and make it worse.
I was going home from college every weekend to go to the physical therapy though and my achilles was improving to the point where i could actually run without a lot of pain so i was balling a decent amount too.
started getting back into basketball and would go to teh gym sometimes just to shoot around for like an hour
btw i got a sick shot can hit shots from deep 3 land like they are nothing
hat's also one of the reasons i don't ahev that much speed or quickneess and all that
1) cause i was weak and skinny before
2) cause i had my shot to rely on cause it was so good otherwise i would have had to practice driving and dribblign and all that more and just from the extra practice i would have gotten better at taht
but lke the last month of school i didn't do much, went to the gym here and there to workout or ball but was focusing on classes cause i wasn't doing well
i was also feeling kinda chubby from bulking even though i wasn't even average weight still lol
tat's how fat people in usa are
i was 168 and about 16 17 percent body fat
i started just eating more normal i still tried to gain like a pound or so a week but wasn't successful. every time i would gain i would lose it and more.
around finals tiem the gym was closed like that entire week so i did a few workouts in my room pushups, abs stuff, and did some pullups on the staircase in the dorm and even some jump rope in teh staircase in my dorm lol, was awesome
My pplan before was to get real strong during the year and get to a good weight. That didn't really work out like i would of hoped so when it got closer to winter break i decided basically thsese would be my goals.
1)cut during winter break
2)do yoga to work on strength imbalances and flexibility (can't do a full squat to parallel, have trouble with deadlift form, starting getting some lower back pain)
3) work on exercises for feet which i started doing when i went to the pt guy as well as i got orthotics cause i have flat feet so all my problems stem from there check out footlevelers.com the foot basically shifts every part of ur body into the wrong position causing injuries and a lot of other bad stuff
4)do grip strength work beginner level from vertfreak so that i will be able to palm the ball when i get back to school so when i start doing the program it will be easier to dunk cause i will already be able to palm the ball
5)get a personal training certification
6)recover completely from achilles tendonitis
7)work on scar tissue
8)improve vert
9)cut bodyfat about 1-2 pound per week
10) gain a few inches on vert (since i will be cutting bodyfat should give me a inch or two on vert i figure)
lot of stuff to work on yeh!!!
lol jus trealized i could change the text color underline and do all that was thinking before damn this text is small and kinda hard to see/boring wish i could change the color or make it bigger
d
k was just rying out the color thing it wasn't working
um so gonna post my cutting progress (cutting body fat while maintaing muscle) here
11/9/08 sunday wt 168 17 percent body fat about (this measurement was during the day so maybe a little high) waist 34 in
body fat 28.56 lbs lean muscle 139.44 (just took weight and multiplied it by percentage i know that my entire body isn't just muscle and fat but it's the only way for me to compare it to someting)
12/29/08 monday wt 161.4 (just ate regular wasn't even trying to lose weight) 12.64 % waist 31.8 in
body fat 20.4 lbs muscle 141.0 lbs
1/5/09 new year guys wt 162.7 bf 11.21% waist 31.3 in
body fat 18.23 lbs muscle 144.46 lbs
yeh i know i make a ton of spelling errors (as long ias i can understand and read it don't care this ain't english class)
so basically from score 1 i will call it to the 2nd score i dropped 8.16 lbs of bodyfat and gained 1.56 lbs of muscle. That was in 50 days
-from score 2 to score 3 i dropped 2.17 lbs of body fat and gained 3.46 lbs of muscle apparently. this was in 7 days only.
score 1 to 3 i dropped 10.33 lbs of fat and put on 5.02 lbs of muscle. all that in 57 days. Amazing!!!!!!!!
I know doesn't seem to make sense that i could lose that much fain and gain that much muscle. I don't know how i did it or even think that it makes sense, but that's what the numbers show so i guess it's pretty accurate.
I wasn't even trying to gain muscle and somehow i gained 3.46 lbs in one week which doesn't make sense.
Another thing is that i don't see that i am that much slimmer and more cut i see that i have less body fat now but i don't feel like i went down by over 10 lbs and i got stronger too.
what the deuce, i have no idea guys, hopefully it's true
i know what i did during these days but no idea how i got those results
k i get it now was trying to get colorthing working. u ahve to click on the color u want and then just continue typing even with the weird thing that comes up on the text bos
I THOUGHT ABOUT IT AND REALIZED SOMETHING OR FIGURED OUT OR DEDUCED SOMETHING REAL BIG TO ME
I HAVE COMPLETED LIKE PHASE 1 OF 4 (OF WHERE I WANT TO BE AT)
PHASE 1 WAS GETTING TO A GOOD WEIGHT AND GETTING A DECENT STRENGTH BASE AND INCREASE VERT A LITTLE
-I WAS 139 LBS 6 FT LAST YEAR DURING COLLEGE AND PUT ON 29 LBS AND NOW DROPPED 8 OR SO CUTTING. (DAMN THATS A LOT TO PUT ON AND TO CUT)
i STILL FEEL LIKE I AM A LITTLE BELOW AVERAGE. aGAIN THIS IS ALL IN MY EYES SO U MIGHT HAVE A DIFFERENT OPINION. IT ALSO HAS TO DO WITH WEHRE I WANT TO GET.
i WANT TO HAVE AN INSANSE VERT WHERE I AM DUNKING EVERYWHERE AND ON EVERYBODY AND WEHRE I AM REAL FAST AND QUICK. i WANT TO BE A FREAK BASICALLY
MY MAXES/PR'S RIGHT NOW ARE 185 BENCH, 275 SQUAT (NOT DOWN TO PARALLEL) AND 135 DEADLIFT (WAS DOING REAL LIGHT WEIGHT CAUES CAN'T GET TEH TECHNIQUE DOWN)
PHASE 2
GETTING TO THE "AVERAGE' STRENGTH IN MY EYES, AS WELL AS CUTTING TO A LOW BODYFAT I AM STILL A LITTLE BEHIND THAT
WHEN I SAY AVERAGE STRENGTH I'M TALKING ABOUT WHAT THE PRETTY BIG GUYS AT TEH GUY ARE AT
SO IT WOULD BE like max bench 225 SQUAT IN THE 315 MAX, DEADLIFT AROUND THE SAME AROUND 315 MAX WITH PERFECTT FORM ON ALL THREE LIFTS ESPECIALLY SQUAT AND DEADLIFT
PHASE 3 WILL BE THE BEGINNING OF BECOMING A FREAK
GOING FROM MY AVERAGE OR SLIGHTLY ABOVE AVERAGE STRETNGH AND SPEET AND VERT TO A POINT WHERE I AM ONE OF THOSE GUY WHERE EVERYONE IS LIKE YEH THAT GUY GETS UP AND YEH HE'S JUST SO FAST AND SO QUICK
HE LIFTS A SHITLOAD TOO AND IS LEAN AND CUT LIKE FUCK LOL
ITS WHERE GUYS WILL COME UP TO ME AND BE LIKE DUDE HOW DO U DO IT, CAN U TRAIN ME OR WHTEVER SHIT LIKE THAT
PHASE 4
-THIS WILL BE IMPROVING ON PHASE 3, GETTING THAT LITTLE BIT OF EXTRA STRENGTH, FLEXIBILITY, SPEED, VERT THAT SEPARATES ME FROM EVERYBODY
TO THE POINT WHERE LIKE THIS KID IS A COMPLETE FREAK AND THERE IS NO ONE LIKE HIM
THIS IS THE POINT WHERE I AM MORE ATHLETIC THAN EVERYBODY THAT I AM PLAYING WITH ALL THE TIME
(OF COURSE THERE MIGHT BE THE ONE TIME IM PLAYING WITH A GUY LIKE ADAM who is gonna be an olympian and is a world class high jumper BUT OTHERWISE U KNOW WHAT I MEAN) (basically the only athletes that will be better than me will be olympians lol)
ITS TEH POINT WHERE I AM REAL BALANCED MUSCULARLY, NOT INJURY PRONE, AM LEAN BUT JACKED, FAST AND QUICK AS HELL
THIS IS WHERE I PLAY ANY SPORT AND I'M LIKE THE BEST OR EVERYBODY WANTS ME ON THE TEAM NOT NECESSARILY CAUSE I'M SO GOOD OR EVEN DECENT AT TEH SPORT JUST BECAUSE ATHLETICALLY I WILL DOMINATE
so yeh those are my goals /MINDEST/THOUGHT PROCESS
phase 1 is complete and i am working on phase 3 i hope that by the end of this school year or even by the end of this summer i will be done with phase 2 and beginning with phase 3[/color][/color]
DAMN ALREADY ON PAGE 4 HAVE MADE LIKE 100 POSTS BY MYSELF ALREADY SO FAR JUST TALKING TO MYSELF BUT IT'S COOL THESE POTS ARE FOR ME TOO
THEY ARE MY recordof what is going on and what i have achieved and what i am going to achieve. I can look it at and critique and figure out and learn things to improve and have better results.
I'm gonna say a few more thing sthen gonna post the rest of my workouts. damn have been spending hours on this already but its cooll it's so so important to have a journal or log when u are trying to acheive a goal especially one this big.
berfore i made the winter break plan goals i figured out all my weaknesses so to speak. the things i needed to improve on and that if i did would also help me the most.
1)weak lower back/ something out of place ( went to chiropractor and he said L5 is out of place or not exaclty in right )
2) scar tissue on IT bands , maybe a little on quads also
3)too much body fat
4) not strong enough
5) weak core
6)tight and weak hip flexors
7) flat feet
8)short hands, low standing reach (lol nah that isn't one would be nice to have a higher standing reach though 6 ft standing reach 7 foot 7 maybe 7 foot
9)muscle imbalances mostly beacues of flat feet
10)allergic to dairy and few other foods pretty god damn sure ( might say that's not relelvant but it is i was allergic i think to teh protein shakes i was taking and iw as using dairy to get a lot of my protein and some fats from. this really sucks but it is waht is is) (i went to teh chiropractor/homeopathy guy and he checked my strength before i put a few pieces of grated cheese in my mouth and then he tested it when i put teh grated pieces in my mouth but didn't even swallow it yet and i was considerably weaker. ) (Not considerably like a lot weaker actually, crazy stuff)
11) achilles tendonitis
I think that is it, this is wehre a lot of my goals stem from and i want to improve and all these things in one way or another
Another thing i realized is that i am kinda lazy not in the way where i am lazy to exercise necessarily but t's hard for me to push myself to do something with all my energy i guess that is mostly a bad habit from when i was little
i just don't like putting all my energy and failing at a rep or whatever, when benching it's alright cause benching is benching and it doesn't hurt but when i do abs or smoething it's hard for me to do it. I guess i always feel like i can put out more and there really is no point to which u can try ur harderst caues when u get to that point u can always push harder and more.
but it's something i am gonna pay attention to and try to work on
another thing is that i'll cheat on a lot of exercises and a lot of times i don't even raelize i am. U guys don't know me but guys that have played with me or have seen me play would say i play and do such weird shit when i play.. I take and make shots usually, miss too of course shots that guys would never take or have never even thought of and its beacuse growing up because i was weak and slow i figured out other ways of doing things (kinda cheating in a way in terms of now when i work out cause u need to do the exercieses right). so i figured out other ways of doing things that got me the same or similar result.
Another thing was i used to care what people thoguht of me too much, i would go lift or whatever and i would be so self conscious so not only did i not go lift as much and other things but i wouldn't get the results i deserved cause i cared to much about what other people thohugh
now i go to the gym or whatever and i say fuck it i don't care what other people think
i don't care if they think i'm weak or anything i'll bench the bar and not care or feel ashamed or embarrassed or like i shouldn't be there
k i feel like i have put out so much negative stuff and negative brings negative from yourself and form people so gonna put the postives just to kidna shift the moood or tone or what not
1) i am willing to do the work even though i slack off sometimes
2)i am interested in vert and nutrition and athletic training and itis my major kinda ( my major is exercise science)
3)good posture now (fixed it used to have a bad anterior tilt but now i'm pretty sure i'm neutral)
4)i got strong ass forearms lol don't know if that'll ehlp so much but yeh i think it's from tennis actually i used to dabble in tennis a little
5)i know so much more then i knew back then
6) i am not self conscious
7) i am confident
i have seen results
9) i know i can achieve this
10) i understand how to work out , what i need to do and not do do, how to eat and that i need to sleep
11) i'm at a good height and weight i used to pray that i would be tall so i cold ball in the nba cause i used to be so so short and skinny
k that's good 11 things
that's why i was able to post all this stuff about all my weakness and negatives about me cause i just don't give a shit now what other people think about me if they like me and respect me then cool if not screw them
man i covered a lot, think it's pretty much all the talking and background and everything for now at least so i will post the remaining workouts now from where i left off till now
hold on to yourseats its gonna be a long ride lol this is gonna take me another hour or two
k here we go i left off on november 6 so it begins now:
btw there are 2 sick songs that were on the radio kinda hip hop songs not kanye songs though but i can't figure out what songs they are and it's pissing the hell out of me cause i wanna hear them again if anybody has any ideas what it could be holla them out
[color="Red"]11/8/08
friday
working back, biceps, forearm, shoulders, and abs
super set 1+2
chin ups 3 sets 5,5,3 reps
dumbbell rows 3x5 @ 30
3 dumbbell bicep cleans 3x5 @ 30
super 4+5
pull ups wide grip 3x 4,2,2
arnold press 3x5 @25
6 lateral front raises 3x5 @10lbs going up straight first then to sides that owuld count as one rep the entire tihng
7 saxon side bend 3x 8,6,5 @25
8 incline oblique crunch 3x10,8,5 @10, body, body[
9 stomach vacuum 5 sets 30 sec each
notes
-start time 5:05 pm end 5:35 pm so i did compelte this one in 30 min
the previous duration on the last ex. where i did same workout was 35 min so 5 min improvement pretty good
-didn't feel to great at beginning of workout, did it at retro gym not good atmosphere
-but felt kinda relaxed so workout got furtger and that then it wassn't too bad/COLOR]
11/12/08
tuesday
this was my break week so i kinda just fooled around in the wegiht room just had fun did whatever
bench 1 set at 45 pounds don't know how many reps a lot
dips 1 set of 5
did some leg raiess and other stuff just fooled around so nothing specific
started at 10:28 pm
by break week i meant like a deload week from lifting and from bulking i think i was at this time
11/14
friday
break week still
deadlifts 5x5 at 135
squats 5x5 at 135
Notes-
had to leave only did deadlifts and squats, was going home for the weekend was in a rush was gonna do some single leg hypers and soem bulgarian squats
11/17
monday
start time 10 pm
bench 2x5 @ 135
super 2+3
incline dummbbell press 3x5 @35
dumbbell flies 3x5@20
flat bench dumbbell 2x5 @40
dips 3x10,8,5
super 6+7
wrist rotators 3x5 at 5
planche/tri/plance pushups 3x10,8,6
super set 8_9
hanging knee raises 2x10,5
hanging leg raises 2x8,5
super 10+11+12
back bridge 1 set 30 sec
side bridge 1 set 30 sec
iso bridge 1 set 45 secs
13 stomach vacuum 5 sets 30 sec
NOTES
-start time 10 pm
end time 10 38 somehow
duration 38 min
previous duration 42
inc. weight on dumbbell flies from previous week as weel as flat bench dumbbeel by 5 lbs
tried to do pushups with real strict form not letting elbows go out
used machine or so whatever it's called, didn't do it while holding myself up on pullup bar
11/21
fri
super 1+2
chin ups 3x5,5,3
dumbbell rows 3x5 at 35
3+4
pull ups wide grip 3x2,2,1
arnold press 3x5 at 30
saxon side bend 3x8,6,5 at 35
incline oblique crunch 3x10,8,5 bodyweight
stomach vacuum 5 sets 30 secs
NOTES
i try to do dynamic warmup before each workout and stretch after also as well as get some carbs and protein in my body
doing this in school so sleep sched and a lot of stuff off but u do what u can
start time was 2:20 pm and end time was 2:43
duration 23 min
previous duration was 35
i cut out 2 exercisese though dummbbel bicep cleans cause i felt like they were kidna stupid just not much point to them and the lateral front raises just caues don't remember the reason now
- i inc. weight made workout real hard but did it real fast so did real good
inic. dummbbel rows to 35 from 30 prev. and saxon up to 30 from 25
friday 11/21 apparently i did more shit lol i don't even remember now just lookign at what i recorded and wrote down
squat 5x5 at 225
single leg hypers 3x5
Notes
-start time 1 53
end time 2 15
duration 23 min
had to work in with slow kid on squats last set or two were tough
felt stronger on single leg hypers proabbly cause i didn't do deadlifts like i usually do on the leg day
-did workout firday, skipped wed. and also did back and bi workout right after. toook about 5 min break in btwn
almost up to page 5 of posts haha crazy i still got to do rest of november, december, and jan till now
11/23
sunday
deadlift
5x5 at 135
bulgarian squat
3x5 @25
Notes
-took about 15 min
need to be more neat and organize dwith recording
i remember i decided to split up legs into 2 days cause i feltweak and drained as hell doing squats, deadlifts and the other ex. all in one workout
and i also want to be able to give 100 percent for the squats and deadlifts and i can't do that if i am already drained from doing one of tehm
-they are the king exercises after allalmost up to page 5 of posts haha crazy i still got to do rest of november, december, and jan till now
11/23
sunday
deadlift
5x5 at 135
bulgarian squat
3x5 @25
Notes
-took about 15 min
need to be more neat and organize dwith recording
i remember i decided to split up legs into 2 days cause i feltweak and drained as hell doing squats, deadlifts and the other ex. all in one workout
and i also want to be able to give 100 percent for the squats and deadlifts and i can't do that if i am already drained from doing one of tehm
-they are the king exercises after all
11/26
wed
bench 2x5 @135
flat bench dummbbell 2x5 @50
dips 3x10
super
wrist rotators 3x5 with 5
planche,tri, planche 3x10
super
back bridge 1 set 35 sec
side bridge 1 set 35 sec
iso bridge 1 set 45 sec
Notes
-start at 9:29 end 10:00
duration 32 prevous duration 38
did workout at nick's house so cut out some stuff
cut out incline dumbbell press and dummbbelll flies, and haning knee and hanging leg raises, and stomach vaccum
-the flat bench was real hard cause prev. used 35 lbs
-used nick's chair to do dips so they were much easier
friday 11/28
squat 5x5 at 235
took 10 min break
did
super
chin ups 3x4,3,2
dumbbeel rows 3x5 at 35
super
pull ups 3x555
wrote down some more exercieses on my sheet but not sure if i didn them a lot of time si would write int eh amount of weight after a few exercises or after the eend of the workout the weights for the exercises here are blanks so just gonnan assume i didn't do them even though i have a feeling i did
sweet up to december
12//1/08
monday
bench 2x5 at 135
flat bench 2x5 at 50
dips 3x10,5,8
super
wrist rotators 3x5 at 5
planche, tri/planche 3x10
super
back bridge 1 set 30 sec
side bridge 1 set 30 sec
iso bridge 1 set 30 sec
NOTEs
-
start time 7 end 7 55 took 55 min long time
previous duration was 38 not sure what happneend this workout think i was just real drained
2/8
mon
still very sore from abs work on saturday only gonna do 3 sets oblique today , did long abs with mike last time
didn't do wokrout though i guess weird, it must have been that i got caught up playing 5 on 5 bball or something like that
12/12
thursday
gym closed for finals
did matt fera's workout thing with playing card deck
did workout with matt( no not matt fera my boy matt)
included table tips, suqats 1 and 2 legged, pushups, and v ups
i completed teh entire deck
workout started at 9 and finished at 9 50
so 50 miin
did something different so that's always good
12/13
workout -gym closed for finals
did 5 sets pushups
set 1 tried to do planche using door-couldn't (when i said planche in the wokrouts before it just meant i was keeping my wrists back by my wasit while doing the pushups it was training for the true planche, had to give them a name)
set 2 did 20 reps planche
set 3 did 20 reps tricep
set 4 20 reps bicep
set 5 10 reps planche 10 reps tricep 10 reps bicep couldn't make it had to stop a few time
then did stair exercises for achilles tendonitis for calf/achilles/shins
and 4 sets of pullups using staircase 1 set before started stair work and then 1 set in btwn each stair set pullups
set 1 2 reps wide
set 2 2 reps normal
set 3 2 reps wide
set 4 2 reps normal
12/14-12/24
did a few probably like 5 workouts or something like that
-it was around finals time so gym was closed and i just did pushups, crunches, pullups, and whatever so i didn'd write down some of them.
it was more just to do something so i wouldnt lose muscle and so i would be doing somethin beides just studying
i remember 1 workout with my boy mike which was realy intense. WE did crazy abs stuff and did lot s of pushups, some dips, and did stuff with teh rubber band thingy don't know what its called. We manipulated and used it to do like bicep curls and a lot of other shit. It was actually real tuogh and really wore me out.
-now that i am thinking of it kinda like the bowflex thing wehre u are pulling on the thing there is tension
-another workot i rememb er from that week is doing pushups, jump rope near teh staircase and the pullups and wide grip pull ups on the staircase there. the pull ups were real tough cause it was real hard to get any grip on the floor from the upper level which i was using to hold onto.
real tired to typing this for hours but can see the light so gonna finish it
12/24 thursday
i did this while in florida i went there for vacation at start of winter break
went like thisL
super
bench dumbbell 3x10 at 50
wide grip 3x5
super
dips 3x10, 10, 9
dumbbell flies 3x 10 at 25
super
bi culrs 3x8,6,4 at 25
pull ups 3x6,4,3
super
"mike's ab circuit"
saxon side bends 2x 10 at 35
glute ham raises 3 x 10,10, 20 at body +13, body +13 from med ball, +1 from dodgeball or bbaall or soemthing
NOTEs
start 12 38 am
end 1 45
67 min
i really took my time with this workout it was real tough i felt real work but idd decent job
3 sets 10 at 50 pounds dummbbell press was most i ever did. the only thing easy about this workout was the wide grip pulls i cold have done more than 5 for the 3 sets but i was dead at the regular pull ups so it was aight
12/17
saturday
super
close grip chin ups 3x5
dumbbell row 3x5 at 15
super 3+4
close grip L pull up (keepig legs up at 90 degreess) 3x5
dumbbell bicep curl 3 sets 5 at 15
super
parallel pull ups 2 x5,4
standing military press 2 x5 at 15
super
chin ups 4 reps
wide grip 2 reps
chin ups 2 reps
then did good mornings 5x5 at 15
NOTES
-started at 5:45 ended 6:28 so 43 min
only have 10 and 15 lb dummbbells at home and pull up bar so did dumbbell rows and that stuff slow cause the weight was low
12/30
tuesday
did some sprints
warmed up first
tried to esitmeate about 40 yards but aparently i was way off or soemthing
i used my ipod ot time myself and i held it my hand while running and stopped and started it so the numbers here are not accurate at all but i got them so will put them up
run 1 9,734
run 2 9.734 deja vu
run 3 9.373
run 4 9.220
rn 5 9.226
ran from first tree at neighbors house near street till my mailbox
the numbers don't eman anything in terms of speed but at least my times improved that's always good i was trying to run different way
i think i realized that when i start i would pick up my head too fast before and i let my body accelerate how it wanted to in a way . i think it helped.
i am starving
also on 12/30 tuesday did the first grip workout from the ebook
week 1 workout 1
5 sets 5 second negs
5 sets negative lift attempts with bball
i also did a little pull up and push up workout
i started really trying to cut the day before this so i wanted to burn some calsa dn get some exercise done
i was able to actually palm the ball for a sec with my left hand which i was unable to do before
i am a righty but for some reason i am much better with my left at palming i think cause its looser i can stretch my fingers out more
i wasn't able to palm the ball at all with my right
felt so good when i plamed the ball for the first and second and third etc time
1/2/08
friday
did cardio bike at gym
did it for 12 min set resistance at 1 and seat at 8 or 9
did 1 min fast at least 110 rpm
did 1 min slow about 60 rpm
repeated that 5 times
then did 30 sec fast 115 rpm
then 1:30 cooldown
-my legs were pretty tired after that
was expecting to be real sore the next day but wasn't guess its beaesue i did HIIT so and it was real short
can't velive i ain't up to page 5 yeton the posts thing
anyway
1/2/08 keep screwing taht up 1/2/09 will do that for a while till i start to catch on but these are alll this year 09
pull ups reg 2 sets 6 reps
bicep curls simultaneously both ands 2x5 at 15
super
chin ups 2 sets 6
arnold press 2 sets 10 at 15
super
wide grip pull ups 2x3
military press 2x10 at 15
super
pull ups at 3 sticky points 3x3,2,1 3 sec, 2 sec, 1 sec
good morning with dumbbells 3x15,15,30 at 1515, 15 with 0 and 15 with 10 lbs
super
superman 3x30 sec 1st set both hands and legs at same time 2nd set one leg and hand at a time and 3rd set both hands and legs at same time
bent over barbeel rows 3x10,10,15 at 15
REAL GOOD WOKROUT REALIZED MY LOWER BACK IS PRETTY WEAK so doing some lower back stuff
also did grip workout
week 1 workout 2
Friday
6 sets negs
6 sets neg lifts
rest 15-30 sec betweeen sets
could not palm ball even once throughout i think i was lazy with it and did not try hard enough.
thought of it that day as u know grip strength not that improtatnt so i didn't have a workout and didn't get results
also started it at 1 45 am
dam did a shitload on friday
almost done postion thanks god
so 1/3/09
new year baby new goals new achievements
NEW PRS TOO
bench 3x5 at 135
glute ham raises 3 sets 10 reps with 6 lb med ball
dips 3x10,9,5
shoulder press 3x5 at 15
planche/trip, plance super 10, 10, 6 sticky points held at each for 5 sec while doingn reps
dumbbell press 3x1,3,10 at 50, 30, 15
NOTes
-i was so dead by the end it was cause i didn't work out in a decent amount of time i feel that's one of the things i guess as an ectomorph my body takes longer to repair and recovery
every time i take a week or waht not and then week out i am so sore next itme but that prob happens with everyobdy and i don't necessarily come back stronger each time
-started 5 18 ended 9
so duration was 42
the shoulder press was real tough i felt like my shoulder/back area was so tight i couldn't even hold teh weights int eh correct position to do the ex. . I think i wasn't holding the weights far back enough
1/4/09
sunday
quick "mike" ab circuit 10 reps each
30 sec planks each straight
then did grip workout
week 1 workout 3
7 sets 5 sec negs
7 sets neg lift attempts
i did better than workout 2 beause i tried harder
NOTES
-could not complete circuit straight through
-used abs more to do workot much harder usually kinda lift my body too
-the planks were tough especially the back
-realized now another reason i haven't had great gains is casue i really did not change up my workouts and many times i did not progress and try to do more wieght or time for soemthing like planks
te grip workout set was almost palmed wtih left hand
set 2 right hand much worse than left as usual palmed a few tiems with left
set 3 same as set 2
set 4 not as good
set 5 okay
set 6 not so good
set 7 decent realized have to try and relax while picking it up keeping really strong grip its eaiser if i keep my palm touching the ball as much as i can it seems mahbe hence palming lol
1/5/09
monday
went to gym yoga class there
start at 11 30 finished at 12 30 pm
it was real tough but good
poses hard and i could not complete some of them caues lack of flexibility
there were mostly parents and old people there but who gives a shit right
there were point sin the exercsie where i just wnted to stop or give up
it was real fast paced actually and had only a couple breaks
did not stretch all part sof body in class but def got some good stretches
calss def. sueful to do cause as u u get stronger ur mmuscles shorten so u need to do some real good stretching andto lengthen the muscles
in yoga its amazing cause it helps wtih flexibility and muscle imbalances which i need to work on
finally up to today
1/6/09 last post for today well actually yesterday u know what i mean it's arleady 1 13 am
tuesday
3 min warmup on bicycel
step ups with low step up thing probably like 12-18 iiinc high
3x10,10,5 at 25,35,35 sometimes was falling a little off balance and the step wasn't even high
superman 3x30 sec each switching between both hands and legs at same time and 1 hand and leg at same time 1st set both 2nd one 3rd both
bulgarin split suqat 3x10 no weight i feel like i do this exercise wrong so trying to get technique
single leg hypers 3x10 no weight
HIIT jump rope
30 sec on 1 min off
did 4 sets of that
then did super
with seated calf raise machine 3x15 at 25 for calf raises
shin put foot out and only heel was on support so toes haning off did 3x15 at 10
NOTES
started at 12:35 ended 1:45 didn't have that much energy was kinda tired woke up early today
-if anyoen has any ideas for shin strengthening exercises or if there are any machines i could use for it let me know it iddn't work that weel how i did it today
i don't think there are machines for shin at my gym but maybe i can use a machine to do it
ALSO DID GRIP STRENGH
WEEK 2 WORKOUT 1
STARTED PART OF IT AT BROS BBALL GAME DID 4 SETS 6 SEC NEG 4 SETS NEG LIFT ATTEMPTS
was able to plam with left and right for first time sick
still need to finish exercise it is supposed to be 5 sets 6 sec negs and 8 sets of neg lift attempts didn't realize that was rushing to bro's game and just figured it would be 4 sets each with 6 sec negative
gonna finish it now
bro pumped up ball it was kinda flat before so will see it it is easier or harder to palm now
real happpy that i was able to fianlly palm with right and was able to plam with left and hold it for a few seconds now
-so sick just finished sick had results like i did when my maxs and bench increased that one day by like 30 lbs everything was just clicking
did set 15set 6 sec neg then set 5 lift attempt and actuallly palmed better with right
set 6 got some sick pamls with both left and right for up to like 3-4 sec each
set 7 got up to like a 5 sec right hand palm and 7 sec left hand palm
set 8 got up to like 5 sec right and like 10 sec left (felt like i was gonna be able to hold it for forever)
-awesome kept improving by so much with each set
from results i guess its easier to palm it now and i get better at it
good sings
good things to come
k one last post for now i remembered about this one day like a month ago probably where i went to pt he did the ultrasound and whatever and then i just stretched the achiilles and calf for like 30 min
then later i went to gym and did some dynamic stretching and i felt so drained and tired but i was curious to see how i could get on vert
i jumped up and like grabbed the rim on vert
my reach is like 7 foot 7 maybe 7 8 so that would be 31 inch vert or seomthing like that to be able to grab
28 or 29 to touch rim and a couple extra inches to grab
it was awesome i thought my vert had inc. but since then i also have not been able to get that high
it's prob from all the stretching i did
shows how imporatnt stretching is and i stretch a decent amount too
k that's it for now
it's 1 56 am and i got a chiropractor appointment tomorrow want to get a good sleep and some decent hours o i'm out for now so good luck everyody and i'll keep u all and me updated on my progress
another thing is that there is no like simple solution for anyhting
u go to a physical therapist thinking he will be able to help u heal up in no time or u go to some chiropractor guy u heard about who is also a homeopathy guy and u heard amazing things about him an du go to him and he tells u he will do this and that it might help a little
but i realized there are no miracels
at the end of teh day like i heard in yoga u have 'all the answers inside of you' so u need to figure out what to do and also realize that it will take time whatever goal u want to accomplish and that there aren't shortcuts.
this program miight bet the best out there but it's still gonna take a shit load of work to increase the vert
the first step was getting the program now i gotta stick with it real good and do everything as best as i can
u can't expect to gain like 10 inch within one 12 week cycle it could happen but u have to be willing to work for those 10 inches no matter how long it takes adn it most likely will take longer than 12 weeks. there are always things going on around u and u get sidetracked or get distracted or injries or u lose focus. Whatever it is u have to really work for it and the miracles are inside u. U gota make those miracles . There is no magic pill, u always hear it but i never fully believed it.
k so posting what i did today not gonna let myself fall behind on posts so badly like i did before
wed 1/7/09
did some good shit
shoulder press machine 3x10 @30,45,60
L-pull ups 2x5 hard to keep legs up cause abs not too strong and also cause flexibillity
Pull UP back and forth 2x1 couldn't get the one rep on either set though real good (don't know exact name for exercise it is where u do a pull up hold yourself up and then move ur body away from the bar and then back to it)
corn cobs or left to right pull ups- 2x3
circle pull ups 2x3
L pullups 1x2
pullups wide grip 1x3
pull ups 1x3
chin ups 1x3
ab wheel 5x10,10,5,10,3
lateral raise machine 3x10 at 25,40,55
NOTEs
-the corn cobs are such a sickk exercise. The ab wheel was real real tough it was my first time every doing it.
1st 2 sets of i went all the way down and up
3rd set of ab wheel i went all the way down and layed on floor for second then got up
4th set i did 10 real quick ones going about half way
5 set i did all them all the way pausing at the sticky points for about 3 sec each on the postitive and negative portion
workout started 3:53 ended 4:27
duration was 34 min
i liked the workout it was the first ttime i tried a couple of those pull up variations it made the exercise real fun
I also did grip strength workout
WEEK 2 workout 2 of grip strength
6 sets 6 sec negs
9 sets neg lift attempts
set 1 lfet hand palm for 7 sec
right hand couldn't palm
set 2 left hand 5 sec
right hand 2 sec
set 3 left 4 sec right 1 sec
set 4 left 11 sec PR
right 2 sec
set 5 left 13 sec PR
right 5 sec
set 6 left 22 sec PR
right 7 sec PR
set 7 left 22 sec
right 8 sec PR
set 8 left 29 sec PR
right 13 sec PR
set 9 left 27 sec
right 14 sec PR
workout started at 11:14 ended 11:57 duration 43 min
was a real good workout overall started badly but 8 PR's ain't bad if u know waht i mean
did some yoga yesterday night Jan 8th
did it like an hour or two before i went to bed
I woke up today having like the best sleep i have had in so so long. It was one of those sleeps where you wake up feeling real refreshed and good but i also felt good while sleeping, like i woke up and was like that fet amazing and went back to sleep for a little more.
Also checking my body fat and waist just to see if i am improving and wherei am at i am going to post the official thing next monday cause then it will be another week. Last week i was 11.21 percent i'm hoping i will be around 10 percent this monday and so far as i am checking it seems like i am right on target or even ahead again.
gonna go to gym later so will post that workout later and also maybe will record some jumps or something with my cellphone.
since everyone is making new year's resolutions i might as well put my goals that i would love to reach by next year. I am not a huge believer in new years resolutions cause 99 percent of people give up on them after a few weeks but these are my gaols that iif i reached by next year i will be extrememly satisifed and i am already working on them.
1)
1)STANDING VERT 36 INCHES running vert 42 inches
2)BE ABLE TO DO LEGIT PLANCE PUSHUPS/pistol squats
3)Be able to do HUMAN FLAG
4) GREAT FLEXIBILITY
5)MAX BENCH 250 SQUAT 375 DEAFLIFT 375 PULLUPS 25 (strict form) PUSHUPS 60
6)AROUND 3.5 GPA
7) ABOUT 170 LBS 8% BODY FAT
8)No major injuries
k gonna post the last couple days stuff
wouldn't mind a few comments from people lol
1/9/09
friday
basketball to warm up
then sauna for 5 min
leg press 1x20 at 135
sqaut few suts just to try and see if i can go parallel now, i can't but i'm getting closer
bicycle 15 min
1min 60 rpm
1min 110 rpm
did that 5 times
then 1:30 slow at 60 rpm
30 sec rpm
then 3 min cooldown slow about 40-50 rpm
leg press 1 20 185
NOTES
start time 4:30
end time 5:02
-was able to maintain back straighter than i used to be able to and can go down a little further now
grip strength workout week 2 workout 3 sunday
start time 1:17 am
7 sets 6 sec negs
10 sets neg lift attempts
set 1 left 6
R 1
set 2 left 17 secc
right 3 sec
set 3 L 3
R 9
set 4 L10
R 9
set 5 L4
R 1
set 6 L10
R3
set 7 L2
R2
set 8 L7
R2
set 9 L13
R4
set 10 L25
R5
notes
-can't really palm ball before the workout
ball just keeps slipping couldn't get a hold of teh ball
end time 2:04 am
grip strength workout
week 2 workout 4 sunday-monday 1/11/09-1/12
8 sets 6 sec negs
10 sets neg lift attempts
set 1 L 2
R 2
set 2 left 5 sec
Right 2 sec
set 3 left 9 sec
right 2 sec
set 4 left 10 secs
right 0 secs
set 5 L 12
R 6
set 6 L 16
R 3
set 7 L 6
R 6
set 8 L 11
R 4
set 9 L 4
R 4
set 10 L 14
R 12
hands just keeps slipping again, it's like my hands are sweating as i am plaming the ball and my grip just slips
start 11:59 pm
end 12:32 am
goonna check bodyfat percentage again tomorrow to see where i'm at my gaol was 10 percent but i'm pretty sure i am under 10 now
sup guys gonna just amke a quick post here
i checked my body fat yesterday and it was well aboce 10 percent but i am not that cut i guess i need to get lower, i'm not sure. I am going to the gym today and i got a free session with a personal trainer so i am gonna ask him to look at my squatting, deadlifting technique, he is gonna check my bodyfat, i am also gonna ask him how to do all the lifts i am unfamiliar with in teh program like the power clean to make sure i hav ereal good technique before i start doing the exercises with heavy weights.
I just hope he knows about these olympic/power lifts cause i think most personal trainers at gyms probably don't
i'll let u guys know what happens, maybe i'll ask him to record my squat and deadlift also so i can see what it looks like and i will post it here
it def. helped i mean as u can see from the first workout i did i couldn't palm the ball at all in the beginning and by the end of the 1st session i was able to palm it for a second or two. now i can get palms from the floor around 10 sec usually which is alright but that is from the floor i can't just hold it in air and then palm it yet.
t[COLOR="DarkOliveGreen"appreciate the post man i think it's like the second i've gotten
in such a terrible mood. Went to see the personal trainer at gym cause i had a free session. He checked my weight and bodyfat, on his gadget thing it showed my bodyfat was about 12 percent which is way higher than i got on the computer. It makes more sense cause i'm not that ripped right now.
What sucks is we went over and i told him i wanted to go over form for the exercises in the vertfreak program i was not familiar with. I did some bodyweight overhead squats, and then did it with 20 lb bar, it was real hard for me cause i couldn't maitain my back and posture. Same thing happened with squat.
Basically my core is real weak and ii am nowhere near being ready to start the program.
I already waited for so long to start teh program and right when i thought i would be ready , i'm still not even close.
I still got that L5 thing in my back which is not in place exactly.
Sucks so much , so until i strengthen up my core a ton and also my lower back i can't think about doing the program, heck i can't even do deadlifts or squats, one of my favorite exercises
i asked the personal trainer just to record my form on the squats with the bar, u can see even witht he bar i lean over and also can not get down to parallel
http://www.youtube.com/watch?v=I4QYcNSshyUany suggestions or advice is welcome
i'm all ears
1 good tip i read today was that u should keep ur elbows like parallel to the bar, so right under. Makes sense should help with maintaining the back.
just putting up this vid. its from over 6 months ago, May 27, 2008 as u can see. The rim was like 2 maybe 3 inches short. But that's where i was at then hopefully i'll get up a vid showing where i am now, even though i don't think there really is much of a difference.
YouTube - Dunking
http://www.youtube.com/watch?v=5305FELoqFsso i figured out like 95 percent sure i'm allergic to all dairy. really sucks, cause can't take any of the protein shakes cause htey all have whey, also taking dairy out my meals is gonna be so hard. I did not eat dairy for like a week and then when i eat a few slices of cheese yesterday i got so coongested and had a runny nose all night and throughout today also. I also haave had like a sinus headache all day that still hasn't gone away.
all dairy is like my favorite foods-cheese, milk., Dairy is like 1/3 of all foods. U got meats, fish(can only eat a few times a week, cause mercury), dairy, carbs
Guess i'll have to stop eating dairy though and i'll see what the results are. Apparently it takes like months before the body like starts cleaing out and stuff from the dairy.
It'll also be really hard to get enough protein as well as to bulk without eating dairy, but i'll have to make it happen. Also, i don't know what i will subsitute for milk, cause soy milk is like controversial cause it ahs a lot of estrogen. Lot of stuff to figure out and try
k so i have stopped dairy completely, hopefully i will start feeling the positive results real soon
Today is Day 5 No dairy 1/18/09
supposedely it takese like a couple of months to see the difference. I'm hoping at around a month time i will be feeling a lot better, with no headaches, congestion, etc and i wwill also be stronger and more energetic and everything cause allergies like attack ur entire body in a way cause ur body is afraid and starts taking all these precautions and trying ot defend itself
Another thing is i'm going back to college monday and i'll post a few workouts that i've done in the last few days
haven't done much cause i have been really worn out, maybe overtraining i don't know cause i was cutting and working out everyday but i wasn't lifting everyday. benching 95 lbs today was actually like hard so i'll get back to school and see what i'll do.
gonna just post up the other few workouts since i'm already here
1/12/09
monday
sauna 10 min
stretch complete body 30 min
incline press 5x10,10,7,2,1 @95
decline bench press 3x10 @65,65,75
8 deecline push ups
bicep curls 3x10 @40 curl bar
box jumps box about 15 inch estimating
5 sets
set 1 2 feet 20 jumps had trouble keeping my balance as i jumped on and off box
set 2 1 foot 10
set 3 2 foot 10
set 4 1 foot 5
set 5 2 foot10
duration about 40 min
my 150th post, sick
1/14/09 wednesday
two way arm raises 2x10,5 @ 10
handstand pushups 2x5 going about 1/6 down lol afraid to go down farther and then fall
hanging knee raises 2x5
shrugs 2x20 @ 15
haning knee raises 1/10
superman 2x30 sec swith 2 hands then 2nd set 1 hand
shoulder press 2x20 @ 15
good mornings 3x20,10,20 @ 15
calf raises stairs 3 sets straight legged each foot
3 sets bent knee each foot
as u can see using very light weight only have 10 and 15 lb dummbbells at home
start time 10:30 end 11:15
after that did grip strength week 3 workout 1
1/14/09
start time 12:05
10 sets 5 sec neg
11 sets neg lift attempts
set 1 L 0 R0
set 2 L1,R 0
set 3 L 1, R 0
set 4 L0, R0
set 5 L1 , R 0
set 6 L 0, R 0
set 7 L 0, R 0
set 8 L 0, R 0
didn't even finish workout was annoyed and obviously something was wrong there
guess i'm overtraining not sure what else it could be
ball just kept slipping, felt like my hands had no grip and kept sweating
started at 12:05 ended at like 12:30
not good workout
sat 1/17
leg press 3x10 at 225 knees always hurt while doing this, anyone else have same problem or know why. It's kinda like i'm putting a lot of the stress on my knees instead of on my legs
bench 2x5 at 95
pull ups 4x3,5,5,5
set 1 pull ups
set corn cobs
set 3 chin ups
set 4 pull ups
ab wheel 3x10
set 1 sticky points on way up and down
set 2 reg
set 3 half way
deltoid raise machine 1x10 @ 40
lateral raise machine 1x10 @ 70
shoulder press machine 1x10 @ 90
so that's about it
feeling preetty weak and maybe overtraining not sur
k so finishhed 1 week no dairy started 1/13 today is 1/20
i now it's only been 7 days but i'm gonna keep posting as ai keep going along without eating dairy casue it's really hard for me. No pizza, cheese, lots of stuff.
feeling a little less congested but no big difference yet
Also, i made a program with the help of djsm that basically is me working on my imbalancees, flexibility, and strenth weaknessses.
So the program is 4 days a week including 1 day pilates. My weak spots are shoulders, abs, and lower back so all the exercises are pretty much iso exercises to work on thsoe areas.
I am also starting a calf strenthening program that is 12 weeks that is based on a study about achilles tendonitis. What happened was they basically took a group of people that had achilles tendonitis for years adn it still was not better and they told them to do calf raises on stairs in two different ways. And after teh 12 weeks like everyone was almost 100 percent.
so today is Day 1 of that 12 weeks for me
so itoday is DAY 9 of no dairy and
DAY 3 of achilles tendonitis program
so far i am not sure if it's from the dairy or not but i feel like i have a lot more enrgy. I will see in withink the next few weeks what happens.
Also, i did my first workout yesterday of the "rehab program" i'll call it that, working on some weaknesses of mine
so here it is
1/21/09 wed
plank pushups hold at top 10 sec and hold bottom 10 sec
3x3
rocky presses 3x10 only completed 10,7,5 with the bar, not sure how much it weighs it's a barbell but shorter than the regular barbell. It's a ilttle bit longer than the bar u use for like skull crushers.
glute ham raises 3x20
shoulder press sitting 3x15 @10
superman 2x1min only completed 54 sec, 30 sec
pallof iso press hold 2 sets 1 min, only completed 45 sec, 45 sec
NOTES
started at 10:35 finished 11:10
duration 45 min
also i finally was actually able to do the glute haim raises i think the right way, really using my back. I never realized how you were supposed to use ur back when doing them.
Also the plank pushups were really hard and it was hard at the bottom to hold myself up while trying to contract my abs.
The shoulder press was hard on the last set, so yeh my shoulders are weak.
by the time i got to the superman my back was worn out from the glute ham raises, cause i really used my back doing them.
and the pallof iso press hold i need to check out the form cause that was the first time i tried it
good workout though
1/22
i checked out some programs and what not at my school and found out there is a power gym for olympic lifting, which is fucking awesome.
so i am not squatting or deadlifting heavy weights now, not reallyh squatting or deadlifting at all.
so I went to the gym and talked to a trainer there and they checked out my squat and deadlift from. They said it wasn't bad. I need to make sure to keep my chest up and i also got to work on flexibility.
Also, i looked like towards the bottom of the walll like rippetoe says to do in the starting strentgh and i immediately was able to go down farther.
pretty cool. another thing was i tried holding the barbell with my elbows like parallel under the bar and almost dropped it behind me, because when u do that it doesn't sit on ur traps to well.
so i did soem light squats and deadlifts there about 85 pounds just to try and work on form
k so friday 1/23
i was curious about my bench so found my max again
did warmup sets and then i maxed at 185 again. Was pretty happy cause before i was feeling really weak, i would have like to increase i failed on 195, but hopefully it will start going up soon
the workout
two way arm raise 3x6 @10
rdl with dumbbells 3x12@10
glute ham raise (holding at top) 2x 1min
planks (side, back, iso) 2x2 min switching position each 30 sec
scapula pushups 3x15
ab rollouts 3x12
ab machine 3x12 @50,50,35
NOTES
the rdl with dumbbells i really did not think got anything doing it
the ab machine 50 lbs i eralized was really hard if i only used my abs, before i would also push with my arms a little
started 12:30 ended 1:25
it's also DAy 11 of no dairy
and day 5 of achilles tendinitis program
i want to eat pizza so bad for dinner!! (but can't)
why don't they have any pizza places that use some non daiiry cheese, what about all us people allergic to dairy
__________________
aight so it's tech. monday today so its
DAy 13 no dairy
and day 7 of achiilles program 1 week
did a workout sunday 1/25
checked pull ups max first
pull up max 12 kinda dissapointing hoping for 15, will try again next time either pull up or bench to try and get a new max
arnold press 3x12 @15
saxon side bend 3x10 @25 realized that it could have been one source of my back pain cause i felt something similar in my back whilea doing it to what i felt when i first felt the pain when i was stretching
handstand pushups 3x5 1/4 way down, still not there yet
superman 1 set 1 min each side 2nd side was real hard
knee raises 3x10 hard also was hard to isolate abs, felt like i was using my legs a lot
took about 1 hr
today is wed
Day 15 no dairy
Day 9 achilles tendinitis program
week 2 workout 1 rehab
1/28/09
max pullups 11 dind't really do any warmup
plank pushups 1st set 7 sec each position 5 reps
2nd set 5 secs each postiion 5 reps, elevated using 4 step up boxes
rocky presses 3x5 Bar+10
glute ham raises 3x15 @ 4 lbs med ball
shoulddr press sitting 2x10 @15
superman 2x45 sec first set with 2.5 lbs in hands and 2.5 lbs on legs
pallof iso press hold 2x30 sec each side @ 20 lbs
NOTES
not getting good ab workout from plank pushups gonna do something else instead next time, rocky presses were good
glute ham raises were hard as hell with med ball holding it out far awway with body . on third set kept it under chest
shoudler press sitting was good
superman- was dead again by the time i got to it after the glute ham raises
didn't make 45 sec 1st set and 2nd set with no weight barely made it
pallof iso press hold great exercise to work on abs stabilization
day 20 no dairy
day 14 achilles tendonitis program 2 weeks completed
friday
checking bench press max failed 190
2 way arm raises 3x4@15
good morning 3x12 @ 45
scapula pushups 3x12
russian twists 3x12 wasn't able to iso abs that well
glute haim raises (holding at top) 2 sets 45 sec 4 lb med bell
4 way abs 3x5@10 (hold 10 lb weight away from body at around knee level, raise it to chest level, then twist while holding it to left, and then back to middle, and then to right and then back to middle, then back down. that is 1 rep)
shoulder press 3x6@20
day 20 no dairy
day 14 achilles tendonitis program
sunday
pullups checking max 15 PR
arnold press 3x10@20 don't feel like i get a good workout with shoulders with arnold press
knee raises 3x8 hard to isolate abs, i was using legs as well as not keeping back completely on pad
glute ham raise 2 sets 45 sec with 2 lb med was too easy
superman 1 hand 1 leg 2 sets 45 sec
ab wheel 3x8
NOTES
when going down strange thing, back feels like it curves too much, like my lower back curves a lot when i go down
checked weight today 160
was going for 161, but not too bad especially since a few days earlier i was like 156.
Going for 161 next week. just trying to gain about a pound a week while i am doing this rehab stuff.
6 ft 160 now so it's not bad about 11-12 percent bf i guess
ultimate goal is really to be around like 170 and like 8 percent body fat. Not that far away
gonna do some pilates for flexibility tonight
sup guys
2/6/09
day 23 no dairy
day 17 achilles tendonitis program
2/5/09 wed workout
week 3 rehab program
checking maxes
pull up 16 PR
dips 13
sitting rocky presses 3x4 @ bar+20 i think the bar is 25 so 45 i guess pretty easy actually, i was surprised cause did 3x5 last time with 15 and ti wasn't easy
bicycle 3x10 abs still pretty weak
glute ham raise 3x12 with 11 pound k easy holding med ball at top of chest
shoulder press sitting 2x8 @20 again easy and i upped the weight again
leg raises 3x15 hard lower abs real weak
superman 2x30 sec (1 hand 1 leg up at once)
pallof iso press hold 2x30 secs @30 so so so hard
stomach vacuum 6x1 @10 sec
workout took about an hour
day 25 no dairy
day 19 achilles tendonits program
ate a tiny bit of dairy today, and had a headache as a result. Pasta at school had butter, didn't realize till after.
checked my bench and pull up max again
Bench 190 PR not too bad
PUll ups 16 again
played a couple hours of bball after, am so extremely tight and inflexible it's crazy.
My knees are starting to hurt again. It's been proabbly like a year since i had any pain like this.
These are the 3 possible explanations
1)i haven't been doing squats cause of my back so my legs have weakend and my muscles are not holding my kneecap well
2) the chiropractor who i went to who did stuff to fix the muscle imbalances in my legs screwed it up
3) what the chiropractor did worked adn now because he fixed it my knee is starting to hurt again, whereas before the imbalacne was sort of protecting my knees
I think it's that my legs are weaker, i am less flexible, and the the chiropractor might have helped balacne my leg muscles but now much of the pressure is on my knee.
I'm aiming to start the program in a few weeks, i think my lower back is okay now, my shoulders are good, and my core is a little stronger. The main thing now is i need to get a lot more flexible so i can do parallel squats etc
I would also like to check and make sure my back is 100 percent good, my chiro said it looks alright but i don't think he can really tell
http://www.youtube.com/watch?v=7hFzJ_V3grIay 27 no dairy
day 21 achilles tendonitis program
was gonna work out today but ended up playing a fwe intense games of 5 on 5 and 1 on 1
after i tried and got a nother bench PR
benched 195 PR
this is two days after i got a PR of 190 after being stuck on 185 for like 3 months
also i haven't been dong any benching at all i just been doing the rehab program the last month so all i have been working is lower back, shoulders, and core
improve those weak points and your lifts will shoot it
i guess it could have been the shoulders i'm also getting better witih technique i think
never knew how u were suppsed to dig your shoulder bladees into the bench
http://www.youtube.com/watch?v=RthKnkkzrhIday 31 no dairy
achilels tendonitis program slacked for a while gonna go back to day 14
workout 1/12/09
didn't have much energy. i think it was cause i went to eat dinner at like 6 30, then i ate another dinner agin at 7 50. Went to the gym around 9 but i don't think my body had finished digesting cause i was real tired, another thing might be because i haven't gotten much sleep in the last few days cause studyingn for exams, so i think it was a combo of both.
Thursday
Two way arm raise 3x5 @15 going up then down and then side then down which is 1 rep (was hard)
side bends 2x5@35
good morning 3x12@ 55 hard, haev to do it slowly and make sure i am keeping my lower back arched right
scapula pushups 3x10
bent knee hip raise 3x12 decent exercise if done slowly
glute ham raise 2x30 sec with 25 lbs could only hold it ofr about 20-25 sec each time was real tired from good mornings i think
shoulder press 3x10@20 barely completed last set
4 way abs 4x3 @10 did not have much time before gym closed so did it real fast and didn't iso abs that much
planning on starting vertfreak on the 26th beginner explosive
i think my lower back is ok now, i feel more balanced, my core is a little stronger, as well as my shoulders the main thing right now is for me to work on flexibliity so i will be able to be doing full squats when i start the program
same man i tighten up so fast. I was stretching now though and i think i always stretch to light. I don't really understood how hard you are supposed to be stretching. I know they so you shouldn't really have pain, but i'm not sure if it's pain when i'm stretching or just getting a good stretch u know.
I'm gonna try stretching harder and more often the next few weeks to be ready for the program. I'll also be doing some streetches where i basically just sit in a squat posiiton for like 30 seconds that way i'll be working on the squat directly as well as be able to recognize progress easily
did u start eh program man?
what week u on? any gains, vert or lifting?
day 35 no dairy
day 14 achilles tendinits ( going back to week 2 and pausing it for a short time)
k so stretching everyday to get raedy for program
workout
mOnday 2/16
sqats to check form and warm up with 95 lbs
rocky presses 3x5@ bar + 20 ( i think the bar is 25) not sure it's a straight bar like a foot or two shorter than the reg barbell was pretty easy to do
ab machine 3x10 @35, 50, 50 easy, then pretty hard
glute ham raises 3x8@25 relatively easy
shoulder press sitting 2x10@20 little bit easy
knee raises 3x12 can't get good workout, need to do static things to work on lower abs otherwise i don't feel like i target them well
pallof iso press hold 2x30 secs @ 40 lbs too much weight
pull ups set 1 10 parallel
set 2 10 reg pull ups
set 3 8 chin ups
set 4 3 very wide grip
workou took about an hour
vid. checking squat form
http://www.youtube.com/watch?v=qDQDppQ_4Xwcompare it to the first vid
http://www.youtube.com/watch?v=I4QYcNSshyUmuch better flexibility
stretching real hard everyday now
things i see from squat vid
1)knees don't go out enough
2) need to keep chest up
3) pinch shoulder blades together
4) need to get flat tops, wearing bball shoes there
5)getting closer to parallel not too far off now
6)sit back mroe
7) make 100 percent sure have perfect arach in lower back
thursday 12 am 2/19/09
day 37 no dairy
handstand pushups 5 sets 2,2,1,0,0 PR first time got a full handstand pushup only few days ago and before i started doing the "rehab program" all i could do was go like 1/8 way down (today though only reps that i got all the way down touching head to floor counted)
check push up max 45 good form not perfect
elevated legs pushups 5x10
feeling so lightheaded, like i'm gonna faint
diamond push ups 2x10
that' s it feel terrible
didn't go to gym
my last workout, i said i felt lightheaded,
that day i had gone to massage class,a dn the instructor worked on me for like 45 minutes as she was showing the class how to do everything. she was doing facial massage and area around head for headaches and sinus congestion. She was massaging and pressing all the sinus points around my neck, heaad, and face.
Then i did the wokout in my last post late at night and felt real lightheaded, i went to bed and tried to sleep but i was rolling over all ngiht, shaking and stuff. I woke up at like 6 30 in the morning and then immediately like a minute later i ran to the bathroom and threw up. AFter that i felt a little better but had a terrible headache. today i felt sick all day, cold and hot, kinda like i have a cold.
I am pretty sure it's from the massage. The instructor said to drink a lot of water, which i didn't but i think this still would have happeneed either way but would not have been this bad. anyway if it is from the massage i guess it brought up all the toxins and i threw them up or something, not really sure.
i emailed the instructor to get her thoughts so i will see what she says
i want to be able to squat parallel no problem, it's real important so i'm putting less stress on knees, and i need better flexibility. I will also be engaging my hams and glutes more if i go parallel
if u have good flexiblity yeh it's a easy and natural movement, i just got to work on it.
thanks man
so just resting, cause sick,got flu or soemthing
massage teacher said it doesn't make that much sense that i would have gotten it form the massage but i probably already had something or was starting to get sick
so i guess that's it there has been like a bug giong around
starting program thursday so pretty excited, hopefully it will start getting warm outside soon
apparently i lost like 5 lbs in the last few days, sucks unless i stuff myself i lose weight, i'm planning on putting on like 2-3 lbs per week during the first 5 of the vertfreak program
but yeh anway that's about it i got to keep stretching, i think i overstretched a few days ago and i got even tighter from it
like there is nowhere online that they even seell the nike frees so i might actually end up buying it from nike even though they sell it the most expensive,
knees are hurting i think big reason for it is lost a lot of leg streength, so i can't wait to strneghten them up again with squats adn deadlifts
i'm gonna be doing vertfreak doing explosive beginner also, starting this thursday. The thursday is gonna be like my monday and friday will by like my tuesday and so on. Thursday will be my day 1
starting program thursday, still sick think i got flu hopefully will be better by wed.
that's about it haven't worked out or anything just resting, haven't stretched either, really got to stretch
went to sports doctor today about knee pain on inside of knee i think it's the MCl, he said it's nothing big just the knee seems not stable enough.
Just as i figured i need to stretch more and strengthen again as my legs have weakened a lot
still sick feeling pretty shitty
2 more days i hope i get better so i can start the program
Apparently in the last 6 days since i got sick i have lost 8 lbs now at 152, better bounce back up to like 160 when i get healthy again or i'm gonna be so pissed. Took me a lot of hard work to get there and i was planning to keep gaining from 160
still sick can't start program all the values and everything would be offa nd workouts would be a waste
so planning to start next thursday
hopefully i will get better by Monday and hit the gym monday night, as i haven't been to the gym in over a week and have been sick for a week now
aight finally starting to feel better so went played a little ball at gym today and and then after i did squat and deadlift just to check form with low weight
so here are the vids
i haven't really done any stretching since the last squat vid so i don't think i go down much lower but i read over some of starting strength again by rippetoe so i think my back posture and overall posture is a little better
as for the deadlift the lowering of the bar was kinda weird, i'm gonna have to work on it
let me know what u guys think of the back posture especially the lower back , i think it's pretty good but could be a little bit better especially on the way down obviously
the concentric i thought was pretty good though
i plan to try and go to the power gym next tuesday or wednesday and practice form of the squat, deadlit, and power clean, and maybe power snatch. I hope by then i'll be squatting parallel as I'll be doing a lot of stretching in the next few days till then
http://www.youtube.com/watch?v=eiwncYuQunIsquat form check 3
http://www.youtube.com/watch?v=7aQHW7vuOBYwas supposed to start vertfreak today
weighed myself today 152 lbs
had 2 slices of pizza, will see if i feel bad or i have any serious reactions later tonight and tomorrow
i was gonna start vertfreak with my friend, then he said he had to go to a club basketball practice so he couldn't do it today. Also, i would not be able to do it fully during spring break cause i am going away for a family wedding, and I don't think i would really have access to any gym there.
so even though i have been waiting for months to start and wanted to start it so badly today will probably start it right when i come back from spring break with my pal
So most likely i will start on the 22nd or 23rd of March.
really sucks but kinda makes more sense.
so today i did some upper and lower body stuff, i figure i'll get my body ready sincei haven't true squatted or anything in months
today 3/4/09 wednesday
Squats 5x5 @135, i think i was able to go parallel with decent form, just have to make sure i keep good back posture, but felt awesome to go down about parallel
weighted chin ups 3x6 with 15 lb dumbbell
4th set i did it to failure and got 9 reps with 15 lbs dumbbell
dumbbell bench press 3x8@50
db step up 3x6 with 40 each hand
deadlift 3x5@115
Notes
-workout absolutely destroyed me, i haven't worked out seriously ina little and doing squats and everything just destroyed me.
-my grip was so weak, i couldn't hold onto the 115 while doing the deadlift, and the 40 lb dummmbbells while doiing the step ups were slipping out of my hands. SAme thing when i was doing the db bench press
I also bought a sick pair of chuck taylor's
http://www.finishline.com/store/cata...rice%7C1&x=120sick color that's about it
I am planning on doing about a week of the skinny bastards and also put on a few pounds, then when i go on vacation i'll basically be resting up for vertfreak since i probably will only get to a gym like once or not at all
went to gym today they were having body composition thing
so she checked my heart rate and body fat using the skin calipers
my weight is at 152 now
resting blood pressure 110/78 normal
body fat percentage chest 6 abs 13 thigh 12 total: 31
estimated bf %=8 percent
so basically if i go back to last year when i got serious about gaining weight and putting on muscle i have gained over 10 lbs of muscle while dropping body fat
using 152 as my weight it comes out to 139.84 leam muscle and 12.16 lbs of fat
real happy with the 8 percent but i gotta now put on a lot more muscle and mass.
k so checkig weight again wed. hoping to be 154 gain of 2 lbs
3/6/09
did workout from ws4sb
friday-repititioin upper body
bench 4x12@115 only able to complete 2x12@115 third set completed 6 reps at 115 4th set completed 10@95
superset
chin ups 3x10 only completed 9,6,5
seated db power cleans 3x8@10
db military press 4x10@20 3rd set comp. 9 reps @20 set 4 complet. 8 reps @ 20
heavy db holds 3 sets 20 sec @80 lbs
NOtes-
felt uncomfortable while benching, felt like my back was slipping as i was trying to maintain the digging of shoulders into the seat
did not have time to do the superset of db shrugs and barbell curls, but it's probably a godo tihng i didn't i was worn out real quickly i that work out
i think cause i ate a big meal and i didn't wait logn enough to go workout, so it actually made me like fatigued cause i was digesting as i was working out
pretty sore though now so hopefully see some gains
doing max effort lower body on sunday so will post that
3/8/09 Sunday -max effor tlower body from ws4sb
btw now i can do a pistol squat starting from sitting on the floor with my right leg, so i'll be sitting and then just push of with my right and stand up, so that's pretty cool. wasnn't close to getting that a few weeks ago. I still can't do actual pistol squats though yet
calf raises 3x15 2 leg on step up box 3x8 1 leg knee bent on step up box
sqauts 5x10,8,6,3,5 45, 95, 135, 185, 185
step up 3x6 onto squat box with 30 lb dumbbells
romanian deadlift 3x8@95
high rep ab circuit 10 reps each exercise no rest in btwn till finish set . did 2 sets
oblique crunches, v-ups, toe touches, hip thrusts, crunches
NOtes
the calf raises really tightnened up my calfs and they were annoying me when i was doing the squats cause they were so tight
-when i started squats first set with 45 i coulnd't even get parallel then after i did a few dynamic warmup exercises i was getting below parallel i think so that was awesome.. I think i can finally get to parallel now
-last 2 reps of final set squats i think i leaned over a tiny bit
-185 is close to my max now cause the 3 reps were real real tough, it was 275 before but i wasn't going parallel so it made it a lot easier. I think i was stronger before but not 90 lbs stronger in the squat.
-the romanian deadlifts were hard on the eccentric, not sure if i had great form, i think i my back arch was ok on the reps though which is most important for me to make sure of that.
the abs thing was real tough my core was weak before even after i did the rehab thing and did a lot of core stuff and it got a little stronger, but then i got sick and lost a lot of muscle. but the ab circuit was real tough cause i was trying to really use and isolate my abs
not going to workout till thursday will probably do upper body max from ws4sb
then after that got spring break and when i get back gonna start vertfreak
i think the last 2 reps on the last set looked a little like this, the 2nd guy squatting in the vid with the red shirt
http://www.youtube.com/watch?v=PXrZj4a4V2o&feature=player_embeddedThursday 3/12 did Ws4sb max effort upper body
weighted chin ups 5x8,8,6,6,3 with 5,10,15,20,40 lbs dumbbells in btwn legs
flat db bench press 2x20,15 with 40 lbs first set could have done more than 20
superset db rows 4x8 @25
with face pulls 4x8@40,50,50,50
barbell shrugs 4x8@ 45
3 sets ab circuit 10 crunches, 10 oblique crunches each side, 10 crunches knees 90 deg, 10 v-ups, 10 hip thrusts, 30 seg leg raise hold on chair
NOTES
-bench press form not too good, my grip on the left hand is pretty weak the dumbbell was kinda slipping
-db rows not sure aobut form, i don't think my form was that good
-face pulls i think i need to pull it back further
-ab circuit was hard, especially the v-ups
real happy with the weighted chin ups, especially the last set 3 reps with 40 lbs on the last set
going on vacation for spring break and when i get back either next sunday or monday i will be starting the program
ps. crazy, my legs are still sore from sunday's leg workout, that's what happens when u don't workout legs for a while
also my hip flexors are mad tight, they just keep getting tighter
aight on vacation, was able to go to gym today though and get a real good/intense/high volume workout done
3/17 tuesday
superset
cable hip flexion 3x10 @ 5 or 10, 15 or 20, 15 or 20 2nd and 3rd set extremely hard
pistol squats onto bench press bench 3x10 with 20 lb dumbbells 2nd set very very hard
repition upper body from Ws4sb
4x12@105 last set completed only 11 reps
supeset lat pull down 4x8 first set with 80, last 3 sets with 90
seated db power cleans 4x8 @15
db military press 4x8@25
superset db shrugs 3x8@35
db curls 3x8 @25
heavy db holds
3x30 sec @65 lbs, couldn't get 30 sec on last 2 sets, left hand was dropping the weight
planning on just resting now and starting vertfreak on either sunday or monday
article about weight training for vert, vs. plyometrics, vs. weight training and plyos combined. real cool
http://facta.junis.ni.ac.yu/pe/pe2005/pe2005-08.pdfwas up all night with pops and fam, he had a kidney stone, just got back from hospital actually 11 13 am
can't start program today didn't get any sleep
that's about it will see when i will start def real soon, will plan it out
starting program on thursday
so went to the gym today just to do something real light, shoot around and whatever
i tried maxing on bench 205 by doing a few warmup sets then doing like a 1/3 bench at 215 then doing 205, but it didn't work i got stuck at 205 right at the bottom pretty much
e
checked weighted pull up max got bw+65 barely PR
Vertfreak program explosive beginner goals
will update goals a i go along cause i am really not sure what to expect
current weight 156
Week 1: just get used to program, make sure to do all parts and do it with real good technique + 5 max squat, +2 lbs bw
Week 2: 1 inch gain standing, .5 running + 5 max squat, +10 deadlift +5 bench max , + 2 lbs bw
Week 3: .5 inch, .5 inch running +5 max squat, +10 deadlift , +2 lbs bw
Week 4: 0 inch, .5 inch + 5 deadlift +5 bench maxx , +2 lbs bw
Week 5: .5 inch, .5 inch +5 max squat, +5 deadlift , +2 lbs bw
Week 6: .5 inch, 1 inch +5 max squat, +5 deadlift +5 bench max , -1 lbs bw
Week 7: .5 inch, .5 inch +5 max squat, +5 deadlift , -1 lbs bw
Week 8: .5 inch, .5 inch +5 max squat +5 deadlift , -1 lbs bw
Week 9: 0 inch, .5 inch +5 max squat +5 deadlift + 5 bench max + 0 lbs bw
Week 10: .5 inch, .5 inch +5 max squat, +5 deadlift , +1 lb bw
Week 11: 1 inch, 1.5 inch +5 max squat +5 deadlift , -1 lb bw
Week 12: 1 inch, 1.5 inch +5 max squat +5 deadlift +5 bench , +0 lb bw
Totals Weeks 1-5: 2 inch, 2 inch +20 squat +30 deadlift +5 bench +10 lbs bw
Total weeks 6-10: 2 inch, 3 inch +25 squat +25 deadlift +10 bench -2 lbs bw
Total weeks 11-12: 2 inch, 3 inch +10 squat +10 deadlift + 5 bench -1 lbs bw
Total weeks 1-12: 6 inch standing, + 8 running +65 squat +65 deadlift +25 bench +7 lbs bw
Final wt. 163 lbs
3/26/09
Week 1 vertfreak day 1
did warm up was so so tight and my entire legs felt completely sore
then could not check vert and other stuff because it was pouring outside and there was no where in gym where i could do it and get accurate stats. Won't be as accurate cause i should ahve checked it today but i will try to check it as soon as i can when my legs don't feel so tired from the workouts though.
lifting
failed squat attempt 225 got stuck at bottom think my max is 210 now, didn't want to do another sets beacuse i was alrady did some warmup sets and didn't want to get tired. I was already sore from the warm up
elevated split squats 4x5 could not get form and whole exercise at all so just stopped
squats 4x6 @ 155 should have use 160
RDL 4x5 @95 still have to work on form feels a little strange when i do it
glute ham raises 4x10 @ 25, 10, 10, 10 the thing is 45 degrees so lowered it to about 90
hanging bent-leg raises 3x5 @5, 10, 10 didn't feel like i could use my abs well, felt like i was kinda just swinging legs
then did core
planks were real hard subsituted crunches for sit ups cause sit ups are bad for back
that's everything, am extremely tired
Elevated Split Squats 4x5 could not get form at all so just stopped doing exercise
Squats was kinmda weird i would go down and then on the bottom get kinda stuck for a millisecond and my back would kinda go up then my hips would follow
once i got out of the bottom though each time i was able to explode up real easily
everything took about 2.5 hours to complete hopefully i can cut down a few minutes each time and get it to around hour 45 min or something like that
VF Wk 1 Day 2 3/27/09
friday
dynamic warmup
plyos
military press 4x5 @65
pull ups 3x10 switching grips
bench 5x5 @ 135, 135, 135, 115, 115
Bent-Over Barbell Rows 4x6@ 95
core
NOTES
-was not focusing on abs well during core, not sure id doing reverse crunches alright
barbell rows actually felt pretty good, first time every trying them
was dead tired during entire workout
started doing plyos but felt so shitty so just stopped, even during weighlifting felt like had no energy
I took something called cold fusion ex that has nitric oxide and creatine. I ate like an hour before then took it like 5 min before i went to do the dynamic warmup.
I should ahev waited longer to digest my meal and the cold fusin cause from the beginning i had no energy. The cold fusion was supposed to give me a little boost but there was none of that i think cause i didn't let myself digest all my food and everythign before i started the workout.
the bench i was supposed to use 145 i just had no energy, even lowered it to 115 the last 2 sets
the military press was ok, not sure about posture during it, felt like i was bringing my stomach out so much that it wasn't good but i have to read about the technique for doing it again
legs real sore
have to make sure i eat a lot so i can gain that 2 lbs, with these workout i'm burning a shitload of cals so i get to eat extra extra
quick vid of me attempting the elevated split squat
http://www.youtube.com/watch?v=mYoLkSWtJKwbesides for the form problems u can see how my back leg isn't straight. My foot seems to naturally turn out, not sure if that's how it is with everyone. Also u can see how my achilles isn't straight which i think is one of the reasons i got achilles tendonitis because of my flat feet my achilels isn't straight and so the tendon isn't as strong and can't take as much force
legs mad sore don't know how i'm gonna do leg workout tomorrow
http://www.metacafe.com/watch/898509...d_split_squat/"another example. i honestly think u made that exercise up.. what gains wud u ever get from having the box under the front foot? always under the rear" sim
wtf are you talking about, i saw it in the program, that's exactly how he does it go look at the program
yeh my hip flexors are tight i got to stretch them more, some reason it feels like when i do i always pull something. I guess i stretch them too hard
I wonder why ur vid is different that mine
did u see in the vid how my back leg isn't straight and my achilles tendon isn't straight
my achilles tendon i now is cause of my flat feet, i'm not sure though about my feet. It's really uncomfortable for me to stand with my feet straight out not sure if it's casue of my flat feet or fexibility thing
i put a couple vids of me squatting on my log already. i can post it up again if u want to see it but my squat depth and form isn't great but it's getting better with the dynamic warmup and stretching
3/29 sunday wk 1 workout 3
dynamic warmup
plyos
deadlifts 5x5 @150, 150, 150, 135, 135 checked deadlift max got 205 PR but back rounded a decent amount
jump squats 3x5@105
box squats 3x5@120
power cleans 2x4 with bar
power snatch 2x4 with bar
core work
NOTES
lower back rounded a little during deadlifts, it's still weak compared to legs adn the weight i was using, the way down was even harder to not round
jump squats felt pretty good i tried to not use much of a wide stance to mimic jump pretty well
box squats also were
felt pretty energic actually today
power cleans-at first was like wtf, then slowly got better, not sure where and how to hold bar at top of movement,
power snatches actually think my form was decent, started bar from hips, movement felt pretty good and comfortable
core was real hard abs were tired by planks
also just about grabbed rim with 2 hands, know i could of too but was kidna scared to jump up and fall. I think part of it was like wtf u can't jump this high what are u doing
i was like sabotaging myself
i think it was more lower back being weak then flexibility, but flexibility def. could have been one of the reasons
it was just liek tehe weight felt too heavy for my lower back and so i rounded
have been waiting to start the program forever, i was working on the form before but haven't gotten it completly down. I'll keep working on it and get it down.
vf wk 1 workout 4 Monday 3/30
warmup
plyos
standing barbell row max 85
explosive dips 3x6
standing barbell rows 4x5@60
2 way arm raises 3x5@15 missed last rep on last set
bench press 5x5@95
haning bent leg raises 3x5
core
NOtes
haning bent leg raises not sure if from was alright
this was probably the easiest upper body day
standing barbell rows were kinda weird
bench was pretty easy
that's about it teh shplit squats were real hard
gonna try and check and record all the stuff was supposed to check from wk 1
vf wk 2 workout 1 thursday 4/2
was supposed to record and test vert and everyhting today but my bud said he couldn't at the last moment, ditched me, loser
i will try to do it next thursday hopefully
i tried the ex cold fusion thing again all it gave mew as like a bloated stomach, it says take it on an emptry stomach i guess they really mean like don't eat lke 4 or 5 hours before or something maybe i will try it one more time probably and will do that to see if it helps. I felt bloated yesterday from it, wasn't digesting it well, and had no extra energy from it
dynamic warmup
plyos
stability lunges 4x6 with 10
squats 4x6@160
rdl 4x5@105
glute ham raises 4x10 with 10
straight leg cable hip flex 4x6 with 20 lbs
core work
NOTES
]when doing squats something was off, i couldn't squat down far and on the concentric i couldn't like use my glutes, which i never have a problem doing. it was like i couldn't use my posterior chain to squat. the only reason i can think of is maybe my hip flexors got real tight from the sprints and lunges. when i was doing the concentric on the squats it felt like i was using my calves somehow to go up, especially my right. so weird. also i my knees i think were also going too far out
the rdl's were hard on the last 2 sets to maintain the back posture
when i did the core work i had some lower back pain when doing the planks, i think it was cause from doing the rdl's and glute ham raises my lower back was so so tired by the time i got to core so it wasn't stabilizing while i was contracting my core
tha'ts it
was real pissed that i couldn't check and record the vert and everything today
had a shitty workout too, the squats think was so annoying i need to stretch a shitlad my hip flexors especially are so so itght[/color]
need to check weight i hope it's at 157
i got a ot to work on the power cleans, snatch, squat form, deadlift form, plank form also i guess
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wk 2 workout 2 friday 4/3 /09
played some ball to warm up and for plyos
workout
military press 4x5@65,60, 65, 70
pull ups 4x8 only completed 6 on last set
bench press 5x5@145, only able to use 145 on first set and next 4 used 135 and on last lset couldn't complete last rep
bent-over barbell rows 4x5@75
core work
Notes
was real close to a PR on bnech tried 200 and i think iw ould have gotten it but the trainer touched it on the way up so it doesn't count
how much is good for miltary press i feel like mine is so weak compared to my bench?
felt real tired today, didn't get much sleep last night caues had an exam
-annoyed that i couldn't get all 8 reps on the last set of the pull ups
-core work was real hard again, my lower back statted to hurt again on the planks. it felt like my abs were tired and then my lower back would start to hurt. i think it was a combo of lower back not being strong enough as well as abs not eing that strong and the fact that on the day before the rdl and glute haim raises reallly wore my lower back down
don't know when i'll get to tape my ver tand everything
wk 2 workout 2 friday 4/3 /09
played some ball to warm up and for plyos
workout
military press 4x5@65,60, 65, 70
pull ups 4x8 only completed 6 on last set
bench press 5x5@145, only able to use 145 on first set and next 4 used 135 and on last lset couldn't complete last rep
bent-over barbell rows 4x5@75
core work
Notes
was real close to a PR on bnech tried 200 and i think iw ould have gotten it but the trainer touched it on the way up so it doesn't count
how much is good for miltary press i feel like mine is so weak compared to my bench?
felt real tired today, didn't get much sleep last night caues had an exam
-annoyed that i couldn't get all 8 reps on the last set of the pull ups
-core work was real hard again, my lower back statted to hurt again on the planks. it felt like my abs were tired and then my lower back would start to hurt. i think it was a combo of lower back not being strong enough as well as abs not eing that strong and the fact that on the day before the rdl and glute haim raises reallly wore my lower back down
don't know when i'll get to tape my ver tand everything
ellt like knots and crazy tightness in my back since thursday, guess it's from the deadlifts, glute ham raises and alll that stuff where i was contracting my back real harad to keep it in place. its just so so tight and it's on my right side goes from like mid back to upper back,c an't get the knots out
will try to do tomororw's workout tomrorow but if the knots are still real bad might not be able to and probably shouldn't for that matter
this is moe than just average tightness it's like the part of my back there iis locked up, i didn't want to do anything to prossibly aggravate it or make something real bad happen. One of my goals i made for this year was no more serious injuries this year.
I didnt' do the workout today, my back is still real real tight. I am going to go to the chiropractor tomorrow morning and then i will go to the power gym where there are the olympic plates and platforms and someone who knows their shit so i can do the workout from today and ask them for tips on my form and to help improve it so. Should workout well actually, i'll do the upper body workout tuesday instead of monday and then maybe i'll do the wk 3 wk 1 on thursday on schedule or on friday. i'll see what happens and what i have
thanks for the post though dan, so far since i started the program i feel lighter on my feet, not sure if my vert has increased yet i still have to check and tape and record my standing and running vert and all that
i think i might have gained like an inch so far, my legs feel a little bit stronger, but i'm still struggling wit hdeadlift form and the squats the other day felt like shit and i gotta learn the power cleans and power snatches so i still have a lot of thigns to tweak and fix
4/6/09 vf wk 2 workout 3 monday
supposed to be sunday but crazy tight back so did today
dynamic warmup kinda did some of the dynaicm warmup and my own thing
plyos cut off a set from each thing and didn't do last tihng
deadlifts 5x5@85
jump squats 3x5@110
box squat 3x5@110
power clean 2x4@65
power snatch 2x4@65
did some of my own core work
reverse crucnhes
planks
v ups
NOTES
went to powergym so had the olympic plates and everything which wa sick
i had no energy today, i think cause of what i ate. i ate a couple of eggs a few hours before and a lot of fruit and a few clementines a couple hours before
-did power cleans and power snatches at gym, learning techniques, got vids up
-felt so tight again couldn't even do squats well, i think it's mostly cause of my hip flexors. It's pissing me off that the flexibility is fucking everything up. I got to stretch like everyday, especially the hip flexors.
When i was squatting i could feel my hip flexors stopping my ass from going down further as well as on the concentric i couldn't push through my hips cause my hip flexors were pulling and so tight
need lots fo advice with the power clean and snatch so hit me with whatever pointers u guys got
http://www.youtube.com/watch?v=jDh43b9TThwhttp://www.youtube.com/watch?v=vBK_Wshw1Sgand the reason my ass doesn't go down further is cause of my hip flexors
i hear you. Yeh to get my ass down i got to really work on my hip flexors and stretch them out real good.
it's crazy how much they like screw up all my movements
my squat i can't even push through my hips cause my hip flexors are so tight, i can't go parallel, i think i even was putting some of the weight on my knees, cause my right knee start hurting again
the deadlift and for the power clean and snatch i can't bring my ass down low
the leg raises it screws up the movement cause i can't bring my knees up far and also i am not able to really use my abs that much i think which is a big part due to my hip flexors being so tight
unless it's something else but whenever i do leg or knee raises i feel like i am not accomplishing anything
so starting creatine bulk phase today and i'm once hits thursday wk 3 of vertfreak starts. I was supposed to be about 160 at that time, but apparently i'm burning a shitload of cals in these workouts and recovering so i gotta up the intake a little hopefully i can get to 157 1 lb gain by thursday.
i was pretty satisfied with this weight cause i'm real lean like 8 percent bf, but now i wanna pack on some more muscle. I would like to get around 165 but if i am like 162 when i finish the program and almost all the weight i put on being muscle i will be fine with that.
i am gonna do my best to check and record my vert and everything this thursday before the workout
hopefully everythign works out cause i'm already on wk 3
no def. changes so far in strength or vert. In the beginning of wk 2 i felt like i was jumping higher but the last wk or so i have been jumping pretty low. like not even grabbing rim easily.
so did vf wk 2 workout 4 today Tuesday
dynamic warm up
plyos
explosive dips 3x6
bent over db rows 4x5@30
barbell shrugs 3x5@95
bench press 5x5@95
hanging bent leg raises 3x7 with 5 lbs on first 2 sets and just bw on last
core
NOTES
-felt pretty energetic today
-the db rows on the left hand was hard and couldn't get great contracton but with the right hand i was beasting it
-the shrugs i was using more weight than i thought i could
-bench is easy of course only 95 but i still feel like i don't control the weight that well
-the hanging bent leg raises i don't know i just don't get anything from that exercise
-core wasn't too bad. I went a little slower with the reverse crunches and they felt better, like i was getting a better workout.
I think with abs its extremely important to do the movements real slow for most of us bcs are abs just aren't that strong and it's to easy when doign the movement fast for other body parts to start contributing and doing all the work
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was at the gym today going to lift do workout 1 of wk 3, and do squats and it's the most annoying ting. It's happened to me the last couple of times i went to squat. I squat down and not only am i not getting deep but i'ts like i can't engage my hips. glutes or hams. I know it's not a problem with engaging them cause i don't have an issue with that. I think it's that my quads and hip flexors are real tight and so on the way down and up they are contracting so much and resisting so much they are not even letting my post chain get into the movement.
It's really pissing me off, my flexibility is screwing up all my lifts and everything. I don't know why, i mean i don't as much as i should but i'm always tight. Like even when i do stretch i'm still pretty tight.
It's killing me cause i have had a few injuries and have been waiting so long to start squatting and start deadlifting and power cleaning and all that but i can't now cause of my flexibility.
I'm gonna have to stretch every day i guess.
i got to the gym today and did a warmup set of squats and then just stopped cause i knew i wasn't gonna be able to do it right and the last time i did it like this a bunch of weird shit was happening. I felt like i was pushing with my calfs and since then my knees have been hurting also i think along with not pushing with my post chain i was putting stress on my quads, hp flexors, and knees to make up for the force that i usually got from my post chain to complete the lift.
so i just didn't do squats today cause i didn't want to make it any worse
as much as i don't want to i might have to take a break from the squats and maybe deadlifts also for a few days or something. I can't squat or anythign till i fix this problem or i am gonna screw myself up real bad and i can't have any more injuries.
I told myself at the beginning of this year i wouldn't have any major ones this year.
it's not someting that should take real log to fix, the strange this was just a couple weeks ago i felt like i was doing the best squats of my life in terms of depth and form and then suddenly like a week later i can't even squat right let alone get low enough.
i went jumping today to test my vert and other stuff, it's not accurate at all but it's a couple clips of me jumping so i'll try to put them up. I felt real tight even after the warmup and also my knees and joints were kinda hurting cause of the stuff i previously mentioned so i was not jumping real high at all. there was only one jump where i felt like i got relatively high.
that's it
if u guys had anythign similar happen or have any ideas just let me know
i'm real open, don't got anything to lose especially when it coems to flexibility
so if u guys got tips that helped u increase ur flexibility fast or things that helped u stay loose all the time i'm all ears
aight later
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a vid of me jumpin'
let me know about form and whatever
my knees were hurting, was real tight, and not really energetic so these aren't my best jumps or anything
http://www.youtube.com/watch?v=L-1IpYw5kfs&feature=player_embeddednot sure what i'm gonna do now, my flexibility has screwed up my main lifts, the squats, deadlift, etc and so i'm missing the most important stuff.
I am thinking maybe i'll take a week or 2 to try and stretch, get flexible, so i can do these lifts right.
After the first week of the program i was feeling like i was jumping higher, but since then as time has gone in the last 2 weeks i feel like i'm jumping lower and lower, my knees are aching, and body just doesn't feel right. My quads, hip flexors, and calfs are real tight. Also back, shoulders, and triceps.
So i'm thinking i might take a week or 2 and then restart the program. I will be familar with the program when i start, like i will know what i'm doing, and i'll try to adhere to it moer strictly, caues i kind of feel like i have wasted the last couple of weeks and these weeks are real important. Cause if i'm not building more strength in the first phase there won't be much to work with in the 2nd phase.
The only thing i need to think about is the total workout time caues 2 and a half to 3 horus is kinda long. But that is how long it takes if i take a couple minutes rest in btwn the sets to recover so i can lift or do the plyos explosively.
all good points. I never had a problem with the squats where i was putting stress on my knees till now, before it was just a squat depth issue, but either way they need to be fixed.
By GPP do you mean a crossfit program?
I think i might take a few weeks and do that, even though i felt like i have already taken months to do that previously but i'm still not balanced and have issuees with flexibility.
or the 1 foot unilateral exercises would probably target it much better. I've read that if u train unilaterally it will also improve ur 2 legged, but it's not neccessarily the other way around. training 2 legged exercises like squats won't necessarily help with ur 1 legged strength and vert.
Can't dunk yet at least.
funny cause iin that vid is the first time i ever felt like i had a solid 1 foot jump casse it felt like i got pretty high, felt fluid, and i didn't put much energy into it
knees still aching a lot, i must have really fucked with them doing the squats and maybe the power cleans and snatches i was also putting pressure on them not sure
i've never had a problem with the knees and squats so that's the strang ething. the only reason i can think of is cause from doing the program everything was being worked especially legs a lot and i wasn't stretching a lot so it got real tight.
my stance is usually btwn the powerlifting and o lifting stance.
gonna do some stretching and do some bw and then see if it starts feelinmg better
http://www.t-nation.com/free_online_...on_program&cr=crazy article by poliquin about super accumulation program
overload and overtrain 2 weeks then deload for like 5 days and recover and gain a ton of muscle
Don't know what pic u are talking about but probably not,, i don't have the flexibility right now. I said that was the problem for me already.
I am not worried and know i can handle the overtraiing and psychologically i am not putting it off at all. I'm doing the opposite, i'm stopping myself cause i know i havae to work on mobility even though i want to continue the program badly. I have been waiting to start it for months casuer of similar isssues and injuries from before. The overtraining doesn't bother me one bit and I am not afraid at all.
the only thing i questioned was the time it takes to do the workouts. But i'll talk to adam about that. That wasn't gonna stop me from doing the program i was just asking cause i thought it was too long.
My plan is to get conditioned before i start which is exactly why i stopped for now.
In the other thread i was just asking ppl what they thought would give better results. I'm not overthinking it or anything i'm just thinking aibout it. I had just read something about super acclamation so was thinking the mroe you overtrained the better in phase 1 because you body will then over compensate even more in phase 2 and you will get better results. So I just wanted to see what ppl thought about that.
Don't know why you guys think i'm overthinkng, i'm not scared to do the program and i'm not over analyzing anything. I understand if u do th eprogram u get results.
i guess i see what ur saying sim. I thought i was clear but you guys just misinterpreted what i was saying.
yeh mobility, flexiblity, and psoture are the 3 main thing si need to work on and improve before i start vertfreak again. Not sure why the dynamic warmup in vertfreak didn't help me that much with mobility it more like tired me out, like i would start to feel muscle tightness and kiknda sore after doing the warmup.
what's strange is that i worked on my mobility and finally got to going below parallel right before i started the program and then by the 3rd week nto only could i get parallel but i couldn't even squat with proper form.
just gonna work on flexiblity, mobility, posture, don't know when i'll get back school is almost over and it's getting close to finals so if i start in a week or two i might have a problem when it gets closer to finals getting ot the gym each time, i think they actually close the gym the whole week of finals. so i might just do some workouts and stuff to improve on the flexibility, mobility, some strength and everything till summer and start right when the summer starts
yeh sim, what u were saying about mobility makes sense, after the warmup i would usually feel even tighter.
still haven't done any leg workouts, legs to tight still mostly quads, hip flexors, calves
got finals coming up in a couple weks and really need to focus on that
will probably restart program doing beginner strength most likely a couple days after finals
hit the gym last week 3 days in a row upper body. My goal in the workouts was just to overtrain and try to destory all my upper body muscles. This was after reading about the super accumulation program by poliquin i figured i wasn't really gaining much muclse lately so i would try like a min i mini version of that program
will see either today or tomorrow when hit the gym if i'm stronger. I see a noticeable difference in my arms though, they bigger now
i tried the 205 bench but just missed it, i know i could have gotten it to so i was pretty pissed
real busy right now with finals coming up, trying to focus on them. Going to gym sporadically and not often.
I plan to start the vertfreak program probably beginning strength this time as i think strength is more important for me than explosion bcs i still do not have a great base of strength. I plan to start a few days after school ends and then doing the 12 weeks, then taking a few days break, stretching a lot, and then doing a 1 or 2 wk detox cause it's something i have been wanting to do for a while and i think durring the summer and after finishing the program it will be a great time to do it, as i will be like purifiying my body and getting rid of lots of toxins. I think i will be a lot fresher after i finish and then i will probaby take a few more days just to get back into regular eating and all that then restart the program hopefully at the intermediate level either strength or explosiveness depending on my gains after completing the beginner phase.
I think it's reasonable for me to expect about 6 inches on my standing after finishing the beginner and maybe 7 or 8 on my running. this is cause my legs were a little stronger previously than they are now and i also have not really worked them out hard for a real long time excluding the 2 weeks of the program i completed. so i think i will see big gains with my lower body strength and the upper body strength is till have a ways to go. by the end of the beginner strength i hope to have around a 275-300 squat max from a 210 it is now and about a 235 bench, now it's at 195 but i know i can get 205 i just miss it each time.
I am going to also have to figure out a why to eat big, as gaining weight at home is real hard without a buffet style an endless amount of food like i have at school. I also can't take any shakes as i'm allergic to dairy. I wonder if it's teh lactose or the whey i want to figure that out because if it's teh whey if it's teh lactose i might be able to get lactose free protein shakes.
My deadlift is terrible right now also, i deadlifted a few sets about a week ago with not great form cause of flexibility still and was having trouble with 155. So i'll have to start real low on that probably around 115 and hopefully i can get to about 250 maybe 275 by the end of the beginner strength.
have barely beend doing any flexiblity work cause i was so pissed off how it was ruining all my lifts and i felt like it was kinda hopeless cause i always stretch and nothing seems to help but i know that just means i don't stretch enough and hard enough (in my case cause i would always stretch real light cause i was afraid to tear something). I have finals now so gonna try to really just do a bunch of dynamic warmups and heavy stretching the few days after scool ends before i start the program.
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sim again posting shit"well from my perspective, reading it seems like you wasted your time typing it...simple enough if i perceive that as overthinking no? obviously if you don't then its cool... just feels like no athlete is made with that sort of mentality
u plan to do it after finals then fine... is that something others put in their logs??
i look back on the longer post and all i see is your thoughts of the future...delving into diets and what not and what is best for you based on assumptions like "you will feel great" once you have "purified your body" etc
get my jist? if you cant get to the point in your log then i worry about your actual mindset in reality. just think its ryano who said its simple: eat, sleep and lift."
No other people don't put it in their logs. i didn't realize that made it wrong for me to put it in mine.
I post this stuff cause it's like my journal, i put how i think and feel and what i'm diong and it helps me keep better track cause everything is there and can see exactly what i was thinking and figure out stuff from that. It's just like how they say to keep a log of your workouts i keep it of my workouts and my thoughts so it's even more descriptive and i can analyze more things and improve faster and also see how far i've come.
No, i don't get ur jist ! my mindset in reality is perfectly fine. I think it was squatdr who said something like i think about my lifting, my vert, getting stronger all the time that's how important it is to me
sim again
"another example in that post:
I post this stuff cause it's like my journal, i put how i think and feel and what i'm diong and it helps me keep better track cause everything is there and can see exactly what i was thinking and figure out stuff from that. It's just like how they say to keep a log of your workouts i keep it of my workouts and my thoughts so it's even more descriptive and i can analyze more things and improve faster and also see how far i've come.
its just overthinking. simple as that.
i wouldnt have even brought it up but it's because you dont even know you do it, or what it is, as seen in how you claimed dan was overanalysing when he was asking a mere yes or no question
ur not even analysing things that havent even occurred yet, ur analysing your future ambitions that x days of stretching and detox diets at a certain time will give you y results. it's weird, i'm sorry"
i see what ur saying sim, I disagree on a lot but some i guess i see now what i was doing. goal setting is basically future ambitions but at the same time you can't necessarily predict what results you will get from doing something, you set your goals do the things that lead your to your goals but you don't have complete control of the results. You have complete control of what you do though to get those results.
Anyway thanks for the input and backup dunkingfreak. Ain't nothing wrong with planning, def. if u fail to plan u are planning to fail. Sometimes though you just gotta "do" you know, everything might not be perfect but you will still ge real good results. Just go out an ddo it sometimes and don't think so much. I think i was overthinking a little when i was saying all that stuff just caues i should make the plan and just go out and do it. I know it's a great program, i've looked at it and everything makes sense so now i just got to go and follow it
Planning to start next thursday vertfreak strength, in the meantime i'm just warming up and stretching everyday so i can get some mobility. It's crazy how tight i am now, i thought i was inflexible before now i am tighter than i've ever been. I think when i started vertfreak last time i wasn't strettching enough after workouts and ur working out ur legs often and squatting and all that so everything gets mad tight real quick
started vertfreak beginner strength
here's the vid of the testing, felt like shit during it but happy i did it and got a vid adn soemthing to compare my gains to later.
http://www.youtube.com/watch?v=f5NqgtC9j-U&feature=player_embeddedYeh i know got no running technique, and the broad jumps same thing, somethign i'll have to work on /learn
got any tips on the running feel free to leave them
also pulled my hammy a litle in the second sprint
quads still real tight and can't squat right yet but doing them and trying to do best job and improve with flexiblity and form each time i do it
my feet/arches are real sore, never been sore like this just from running. I like it, sprints are sick. The 100m is long as hell felt like an endurance test for me.
yeh that might have been better, but i felt shitty that day throughout so it didn't make much of a difference. Yeh man i'm hoping for about 6 inches. WE'll see what happens i'm almost done with week 1.
I'm on wk 2 right now my flexibility isn't coming around yet but still working on it.
I went to the courts the other day to practice dunking on the 9 ft 9 hoop but couldn't get any down. It was weird cause when i first jumped i was like damn this hoop is so low i'm gonna jam so easy and then when i was jumping and putting my energy into it for some reason i wasn't get up high.
Also, doing the power snatches i pulled my tricep a little. It's nothing big but gonna go to physical therapy for it and also gonna try to work on some other stuff when at physical therapy.
I also was watchign some vids and i'm noticing the importance of strong dorsi/planter flexing in running and jumping.
When i benched also the other day i benched mroe powerlifter style and i felt like i had a much better base so i was lifting much better.
The core work is such a bitch, so hard. Can't get those split squats yet, i either hit my knees on the ground or just move left and right while doing it, gotta work on that.
In phase 2 in the program when it says use 30 percent from wk 1 are u supposed to use 30 percent from the begining max when u started the program or 30 percent from the weight you were at when u finished the first phase?
yeh last workout of wk 2 today, and the core is killing me already, especially cause after doing the lifts i feel like my core is spent already and most of the hardest core days are on the lower body days which require a lmot more core stabilization and work.
yeh that's true, i just got make sure to keep focused and work hard
another thing i noticed was after the first couple of days especially after the testing also my feet were real sore
i have also been watching vids of track guys and people jumping and someone said how important it is to be able to go from dorsiflex to plantar flex and do it powerfully and well so i think the feet strength is very important als because that's where all the energy is transferred to the ground
when you sprint you are supposed to dorsifelx also and then plantar flex when u step and same when u are running up for a jump
also the core work the planks are killer, and i used to hate the sprinter sit ups but now they are my favorite ab exercise cause i finally get how to properly do them. the v-ups are real good also
planks i seem to die out and my lower back even starts to hurt a little
weird thing, don't know why, but i've barely been sore from all the workouts, but i remember last time when i started the program i was so sore after each workout.
i finish up with the last workout from wk 3 today i think so far might have gained an inch
knees have been hurting a tiny bit
the plyos have been mad hard, and i'm getting real tired each time during them
stretcihng my quads and hip flexors before i squat and it's been helping
been increasing the weights on the squats and trap bar deadlifts each time as well as most of the other exercises
the bench has been lagging, can't seem to do 75 percent for 5 reps i think it's the form
vert might be a little bit higher
still something going on with right knee not sure what it is
the plyos on the 3rd workout day are mad hard, too many reps for me. Jumping so low by the end of them.
burpees are fucking tiring and the planks are killer
core definetely stronger though which is a good thing
will check vert after phase 1 hopefully up a couple of inches
i mean just gonna see how high i'm jumping, i don't feel that overtrained though at all. felt like shit today's workout cause was bloated and didn't wait long enough after eating to go to gym
but should have gained at least an inch or two by now
completed wk 5 today workout 1
checked max squat was about 245
, didn't go down all the way, right knee hurt, pushing with soleus of calf and knee again. NO spotter so i was afraid to go down as far as i could and also it's not a power rack it's like one of those squat rack things that has a place to put it on if u go down, but the thing is mad low.
max trap bar deadlift was 305 assuming the trap bar weighted 45 lbs.
the dumbell split lunge jumps were real hard to do right still have a lot of trouble with them and the split squats
Pretty sure the right knee pain is from posture, flexibility, issues gonna figue it out fix it up
just yesterday night it hit me, i've been waiting to get in the high 200's in squats and in any lift for a real long time. yesterday i got 305 sick, i finally broke the 300 barrier. I just hope that trap bar doees weigh 45 lbs ,, it seems like the standard one and they supposedely wiegh 45 just like a reg. barbell
Next time i go to the gym and check my deadlift max though i getting 315 no matter what, i want those 3 45's on each side.
it was a trap bar, so it makes it a lot easier with me cause my flexibility still isn't great, yeh the 205 was a regular deadlift. now it's 305, i said next time i'm getting 315.
That is a big difference 100 lbs. I know if i did the trap bar back then when i got 205 on the deadlift, i def. could have done more. Another thingis i'm not comfortable doing a deadlift with teh barbell.
I don't know how i got the 305, assuming the trap bar does weigh 45. I don't feel that much stronger or anythign espeically since i haven't even been able to squat like i want to, and with the right knee pain.
It's somethign i can't really explain i have been using trap bar deadlifts each time instead of reg deadlifts and it could just be me becomng more efficient at them, i think i got a little stronger but not a lot.
I don't feel much more athletic now or that much stronger. I think i was capable of trap bar deadlifting med. to high 200's before and after geting the movement down better and i was adding at least like 10 lbs ot the bar each time i was getting better at them and a little bit stronger i guess.
I always try to do as many vids as i can, i workout solo though, but if i get a chance i'll try and get a video up of it. I would have liked to have that lift recorded in any case
haven't tried splits but am doing exercises and mobility work to open up those hips, and loosen up the quads/hip flexors and everything
vertfreak wk 5 workout 3
push press max 135
bench press 205 PR
from 195
don't know how i got it when i was warming up to the 205, i did 185 for 1 rep and i barely even got that rep it, i wasn't even gonna try the 205 cause it just seemed stupid. somehow i got the 205 though, felt weak and felt unstable on bench and felt that wasn't able to even use my chest on the lift but got it. I'll take it i guess.
next week starts the explosive phase
end wk 5 phase 1 today, checked max trap bar deadlift got 315 this time PR again
got that vid u wanted to see also sim
felt like was jumping a ltitle bit higher today, feeling a lot more motivated and everythign now that started to break PR's and jumping a little bit higher
mobility started to come around, don't feel as restricted when squatting/deadlifting, and hip flexors not as tight
http://www.youtube.com/watch?v=KfykAh4Q0o8&feature=player_embeddedi think i kidna figured out the soleus and knee pain when squatting, it's hard to explain and i still don't completely understand or have it figured out what i'm doing but it's like on my righ tleg i'm putting my lower leg at a certain angle so that all the weight is being put on the soleus and knee.
NOt sure why i was doing it, it must be somethign my body is doing as a defensive mechanism or something, maybe it's afraid to put the weight on my quads. I'm thinking that's it cause i have the pain on the way up but i think it's the way i'm going down which causes it and the quads are a big part of the eccentric portion
still don't understand the dorsi flexed thing, i thought when running and landing from jumps u are supposed to plantar flex, landing on the balls of ur feet so u can absorb the force correctly, if u land on the heels u won't absorb the force correctly
yeh i figured out it was hip mobility , and some ankle mobility as well, along with flexibility
i tried what u said with pushing my knees as far out as i could and my knees got pulled in slightly, more on my right knee where i have the knee pain actualy when doing the squats
yeh btwn the knees i know exactly what ur talking about
i have been trying to work on it and improve it, but not doing enough, also need more exercises and a better plan to attack it with and improve it to the point where i will have great mobility, flexibility, and squat and everythign correctly
so can u give me a list of exercises/things to do in order to get there
i have been doing a few things but the more ideas and exercises could only help
ps
got the thera cane yesterday and tried it out all over body especialy on right thigh hoped it would help with knee pain, now knee hurts more kind of a soreness, maybe i went to hard at it the first time, not sure
also if u pay close attention the guy in the black shirt in the vid, his knees break first instead of his hips, and the squat looks a little off actually, looks like putting too much pressure on knees and knees to far forward
dan
"yeah go with what sim said..i think you struggling to get depth so hip mobility is a must..try bulgarian split squat with the stance spread out ..front foot well away from box..you should really feel this in your hips ..hips may feel a bit sore..elevate front foot when it gets easy ..keep head and chest up no back rounding..try this as a warm up before squatting..
here some exercises you could as part of dynamic warm up
http://stronglifts.com/7-dynamic-str...-hip-mobility/"
k so today is the last workout of week 6
few things to mention
PR on pushpress with 140, nothing special, only done the pushpress a few times so each time expecting to add weight still good to have a PR though
-realized that when i squat i sit back but at the same time i bring my knees forward, it's real weird, could be to counterbalance cause maybe not enough ankle flexibility
-have same pain in ass literally, think it's piriformis syndrome or something, stretching should fix it up
-starting to feel more explosive now, played a 2 on 2 game a few days ago and was kicking ass
-getting close to that first dunk, i can feel it
-hoping to gain around 6 inches like Dan did, should start noticing the gains during wk 7 or wk 8 probably
next wk have depth jump landings , about how high of a box should i do them from? My standing vert when i started the program was about 27 inches
finished wk 7 workout 1 today hard workout, core is getting crazy
Haven't like checked my vert in a while, but feeling pretty explosive when playing in like 3 on 3 games.
Realized i am like bending my knee kind of when i squat instead of using it as a hinge like it's supposed to be, so i'm bending it and putting all the stress there
pull ups are down which is annoying 3 max sets last time were 10 wide, then 8 paralle, then 5 regular. Have but on some bodyweight though
my goal was to gain about 1 lb per wk, now i'm at about 161 from the starting 156 when i started so doing decent. Have gained a decent amount of fat as well though.
Tomorrow got the depth jump landing my vert when i started was about 27 so figure i'll use a 24 inch box. Been waiting 7 weeks to do this exercise. really not too familiar with depth jumps and plyos, just gonna focus on landing with knees sligthly bend, but back and on balls of feet.
i kinda do what chambers does on his squats in the 2nd vid here
http://www.elitetrack.com/forums/viewthread/8070/let my knees bend like that instead of bending at the hips
did the depth jump landings a few days ago, used a box that was about 24-26 inches high. It was really my first time seriously doing them. Not sure how you are suppossed to feel the day after doing them i had this strange feeling everytime i took a step, not sure how u are supposed to feel.
Can anyone say how they usually feel after doing the depth jump landings?
my lower legs felt different the day after, not patella tendon but yeh probably cause it was the first time
hey man
workouts aren't going that great, ironically i think my bench is gonna have the most improvement. So far it's up 10 lbs up to 205 at the end of phase 1, i think i might get 225 on it at the end of the program. My vert really hasn't improved, i thought maybe i'll get those inches around now like u did but no sign. I thinnk the fact that the bench has improved so much does show the program works, but i think with my flexibility sucking i'm not getting the true benefits fromt he squats and leg work. I don't really have a problem activating my glutes it's just my tight hip flexors won't let them work.
I feel a little bit more explosive, i did hit a trap bar deadlift of 315 which was a big PR, sprinting feels faster, still not great cause of flexibliity shit, tight calves and stuff.
On wk 8 now, feeling pretty worn out, like not so overtrained but it's like just a little wehre each time i don't feel a 100 percent. core takes me a long time to do each time, cause of the volume and the intensity, it's kicking my ass.
that's about it
really hope i get at least a few inches soon, 12 weeks is almost 3 months, and to think i've really only made significant improvements in my bench in 1/4 of a year when vert is my goal is pretty annoying
shins have been pretty sore and aching also, probably cause they were weak and from the sprinting and plyos they are really getting worked out
got this ceiling in my house that's 9 ft so been trying toi hit that with my head on the run, then i'll know i'm finally getting somewhere and have increased a few inches caues that will be a 36 running vert
how you feeling now, u taking a little break to rest up before u start bill star?
what are ur lifitng and vert stats now?
yeh not fully recovered yet, but still should have gained something. Anyways i'll just stick with it and hope for the best
maybe when i deload adn rest after the program i'll gain like 6 inches or something
nice stats
up to wk 8 day 4
feeling overtrained still
abs tired like always
shins aching
here's a vid from wk 7, still no recognizable gain in vert
http://www.youtube.com/watch?v=IXkrwz5p-OU&feature=player_embeddedwk 8 workout 4 today
felt pretty weak
was barely getting up on plyos, the volume is lower but it's still too much for me. the sitting jumps i wasn't getting up.
Almost fell over backwards while doing the push jerk, just wasn't in syn today. I think i was bringing my entire torso back and screwing up my balance because i awnted to squat the weight up when doing the push jerk. Wasn't working out.
This phase really isn't turning into much of a speed/explosive phase for me, i still feel like the volume is way too high. 16 sitting jumps is a lot.
I woulnd't stop trainng, the first phase is the overtraining phase and the shins are hurting case just they are weak.
I didn't edit the workouts cause they are specificallly designed that way and are more complex than i realize, it would be dumb of me to start just blindly decreasing reps on certain exercises.
We will see, not expecting any special gains. I'm not totally burnout just slightly overtrained but it's constant since still doing the program and have 2 more weeks of hard training before the deload.
I'm 6 ft tall 7 8 reach no shoes 7 10 reach shoes on.
Quote:
Originally Posted by Sim
they're optimum guidelines for u to change to suit u? swear i read that
What you mean by optimum guidelines fo rme to change to suit me? You saying there is something in the ebook where link talks about if you feel it's too much what you can decrease or something? I'm pretty sure there isn't anything there saying that.
Originally Posted by Sim
and honestly constant pain in the shins is just a sign you're not conditioned enough for what you were doing? remember i said do some GPP before you began vertfreak? i had a feeling this would happen, burnout is different from overtraining. what you're doing is mistaking your burnout for overtraining
Yeh i wasn't conditioned enough casue i was never used to doing actual plyos even though these were low intensity plyos for the most part, i wasn't used to landing correctly and when you land on the balls of your feet it puts a lot of stress also on your shins.
What do you mean by GPP before vertfreak?
I have worked out before and stuff, and it's the beginner program so it's not like i could have done anything easier? It could be burnout or overtraining not really sure my abs feel pretty burnt out but don't know, i don't feel extremely bad it just feels like i never feel that great so i'd say it's more overtraining/under recovery.
I mean I don't know your circumstances, maybe yours is shin splints you know? Sounds like your siituation is the same as mine though, I know mine isn't cause my shins are weak and they aren't used to all the stress that's being put on them. You should do some exercieses to strengthen your shins bro.
I mean it's beginner, that's what you do to start. in the intro to weightlifting all he tooks about are warmups and lifting tempo.
So i'm almost up to wk 9 i might as well just go hard the last 2 weeks then do the deload and hope that I will get some good gains from the deload and rest after, rather than just stopping now.
i see what your saying sim, i'm not sure now. I got 2 options now
1) to go hard and do the last 2 weeks and then the deloading weeks, where during weeks 9 and 10 i'll be feeling overtrained/ burnt out
or
2)this is the speed/explosive phase, and it's where i'm supposed to start feeling light on my feet, kind of breezing through the exercises in a way, not feeling like they are too demanding, and jumping higher. So i could dec. the ovlume on the workouts to the point where i feel i can do that
not sure which one i should maybe if link could give his input?
cause if i do number 1 maybe i'll just have really good gains when i rest or maybe i won't really get any gains
and doing number 2 i might get a little gains but it's already week 9 so it's kinda late
wk 4 i actually felt decent, didn't really feel overtrained but not much different than now actually. I don't feel that overtrained, i wouldn't use the word overtrained really, more like underrecovered but what i feel now is that it's like a constant under recovery cause the workouts are sitll hard and they aren't getting much easier and the volume isn't decreasing that much, and it's still 5 days a week
also from my understanding of the program and my experience training, as well as how link describes the phases and what each is supposed to accomplish, this is how i think the program is supposed to work
wks 1-5 overtaining/strength
wks 6-10 speed/explosive
wks 11-12 deload
when overtrainng there is a point ur body will respond to before it starts declining. so i think for a couple of weeks during phase 1 you should feel like ur getting stronger/ faster jumping higher/ till u hit the point where it becomes too much for ur body too handle and u actually start getting weaker than u were before u started
i'd say during wk 3 or 4 this change would occur, probably during wk 4 because that's when link ups the percentages
then u will feel weaker and wk 5 is a very slight deload to give u some sort of break
then wks 6-10 u should start recovering and feeling a little stronger/fasater/ jump higher each wk
the lifts are with lighter weights so ur really focusing on speed and not destroying your cns as much
by wk 8/9 u should be feeling real good
wk 9 and 10 are tough but they give you some sort of rest in that ur only lifting 3 days a week and so ur not doing as much work and the plyos/lifting is more spread out. It'll push u again, not as bad as wk 4 but still pretty hard and then u get the deload in wks 11-12 where u should start feeling real good/explsoive and everything because ur body can really recover
then u should probably also rest at least a few days after completing the program to give your body the time it needs ot completely recover adn u should be feeling amazing after that
or maybe i can just take like a week break now and then continue the program just on wk 10 not wk 9
or just take a week off and i'll consider this like the end of the program for me
I could take like a few days off then start the detox fast for a week or two and i'm planning to start training under squatdr and i would like to start that in the summer, the earlier the better, so i'm more free and can focus on it more
yeh man
basically wks 1-5 i felt pretty decent, better than now if i was overtrained it was very slight and now i don't feel that overtrained either but it feels like i just haven't got a real break for 8 weeks and i needed a good break sometime in the middle just to get to feeling 100 or 110 percent going into phase 2
i know as the wks go by in pahse 2 i am supposed to be feeling better and better each week but the volume especially on the plyos just seems to be way too much for me.
wk 9 starts today, don't know if i should decrease the volume or go do the workouts as they ar
wk 9 wk 1 finished
decided to dec. the volume a little
so instead of 37 total sets including the psrints, lifting, and core, did 27 total sets
took off about a set from each exercise
think i'll d something like that for each workout
slight knee pain during sprints and squats today
better than previously though, realized that in terms of lower body lifting i probably wasn't ready to start the program, since before this i hadn't lifted legs seriously for a few months.
makes sense now that my bench has improved well but my lower body and vert are still waiting
are realized that the overtraining i'm feelign is mostly cns fatigue
190 on the squat today felt real heavy, but felt good to be squatting and have some weight on the bar
wk 9 wk 3 today
there was 25 sets, cut off 7 so did total 18
starting to feel a bit more energetic , the bench press sets with 70 lbs felt like child's play, was able to make the bar fly which felt really good cause usally even with light weight it doesn't feel that easy
stretched all day yesterday, think pulled left hammy a tiny bit
when benching 175x4 today was able to get butt off bench, which i know isn't good but that was something i couldn't even do before caues of flexiblity so happy about that
gonna just do the workouts and try to stretch all day whenver i'm free
pissing me off though was that i can't find a good stretch for my quads especially the lower portion. Whatever stretch i was trying i couldn't relax during cause you have to hold it a certain way or i was getting some knee pain during
wk 10 wk 1
strange ady
felt mad tired cause didn't get a lot of sleep before
made a vid to check out and see hwo my squat form is now, cause getting some knee pain while squatting. Can't believe how far i am from parallel, it's actually embarrassing.
i did the vid then went to the gym and tried a couple of jumps, wasn't getting up high. Then i did most of the workout and then started shooting a 15lb medball from the free throw line. I felt pretty fried, but after i dropped it and picke dup the regular ball and started to shoot. i jumped off two foot nonchanantly with the ball to lay the ball up as how as i could and i basically got to the top of the rim, so i was like what th ehell i should def. be able to dunk. So i started trying and with almost no run up i was getting like what happened to me in the vid from before i would get up, not high enough i guess and lose the ball as i brought it over the rim and tried to dunk it. Anyway i tried a few more times, couldn't get a solid run up into it and didn't get it but i wasn't too far. I'm sure with a solid run up i could get it.
I need to work on that, so hopefuly the wk 11 and 12 practicing the run ups of 2 and 1 foot will help me a lot
http://www.youtube.com/watch?v=XH-N5PFfDa8&feature=player_embeddedfinshed wk 10
feeling ok , decided to really attack flexibility doing dynamic warmup, foam rolling and some stretching every single day. figure a little each day will go a long way, but i'll see stretching is something i usually don't fully commit to so i'll say after a few weeks when i am still doingit the results and everything
got 15 wide grip pull ups yesterday going about 4/5 of the way down not bad
got bball 3 on 3 tourney coming up soon
that's about it fucking 25 lb plate fell on my dick after just doing a set of weighted pull ups with the weight belt for the hell of it to see how i could with the 25. i was near a box about hip height and when i took it off it just fucking landed on it kinda. Take care of yur shit!!
one more day then finished with wk 11, 1 wk left
no sign of vert improvement still
working on jump technique
will get a vid up soon of it, actually looks pretty ugly cause my mind is telling me to jump a certain way and my body is so used to jumping a different way
also, i'm starting to understand the penultimate step, but having a lot of trouble of using it then after taking 2 real quick steps. my 2 steps following tend to be slower instead of faster
realized why guys like golden child, t-dub when they jump if u look at right before they take off they kinda lean back and shift almost all their weight on their back leg. It's to be able to use all that energy/force to go up instead of horizontal, by doing that they are able to stay vertical which is very important in jumping and transfer all the energy so they don't go forward like a lot of people do when they try to run and jump.
Also when they do the 2 footed jumps, they are extremely powerful so their last 2 steps are far apart, again this is so they can take all that force and transfer it into vertical
finishing vertfreak program tomorrow
it's the testing day tomorrow so i'll try to basically do the same thing as i did before i started the program to see how much i improved
had the 3 on 3 tourny today, got rocked
i'm planning on doing a detox for like 2 weeks starting in a few days just not sure whcih one to do there seems to be so many different types
i think i'll rest most of those 2 weeks, maybe some light workouts or something but maybe after some real rest i'll see some improvements
probably do another vid testing vert, 100m , etc to see, maybe after the rest i'll be feeling pretty good
and after that back to training vert
__________________
from wk 11 working on form, have no idea what i'm doing
can't figure out this penultimate step
http://www.youtube.com/watch?v=qKc_J-kGVX0&feature=player_embeddedtrying to figure out why there is such a big disparity between my bench max and military
bench 205, probably more now
military about 105
http://www.youtube.com/watch?v=hGfPtLYJe8U&feature=player_embeddedvideo showing results from vertfreak
http://www.youtube.com/watch?v=fuzIlr-Pi-M&feature=player_embeddedreally didn't gain any vert, probably shouldn't have started program as my i couldn't do leg exercises well cause of flexiblity and had knee pain throughout
started detox day 1 today
here's what a typical day looks like
here's what a typical day doing following this detox diet looks like
6 am wake up. drink glass of room temp. or warm fresh squeezed lemon water. Take on dose of probiotic supplement.
6:30 am 10 to 20 minutes of exercise---rebounding, bands, yoga, or cardio. Drink a glass of water during or after exercise.
7 am Take morning dose of total-body basic herbal detox product with glass of water. Dry skin brush whole body before showering.
7:30 am have a good breakfast. Drink tablespoon of oil.
10:30 am Have a fiber drink.
11:00 have 1 ounce liquid greens supplement with 8 ounces of water, glass of fresh vegetable juice, or cup of broth.
12:30 have lunch. Take enzymes with meal.
2 pm have a fiber drink.
3:00 Have 1 ounce liquid greens supplement with 8 ounces of water, glass of fresh vegetable juice or cup of broth.
5 pm Optional short rebounding session (5 to 10 minutes)
6 :00 have dinner. Take enzymes and oil with meal.
7pm Optional walk for 15 to 20 minutes
8:00 sauna or soak. relax and meditate.
9:00 Take evening dose of total-body-basic herbal detox product and fiber supplement before bed with glass of water. Optional herbal tea.
That's the basic format of the detox, of course I won't follow it perfectly or do every single thing on there, but I'm going to try and stick closely to it. This is actually a basic cleanse for someone who has never done this before, so it's easier and less strict. I might do a 3 day juice fast sometime in the middle of the 2 weeks If I"m feeling good and everything, the juice fast is just more intense, because that is all you will have that day, just vegetable juices. With the detox, you are not supposed to eat any dairy, processed foods, most meats, no fast foods, it's basically sticking to mostly vegetables, some fruit, fish, eggs.
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maybe weak lower back, my upper back is decently strong, yeh lack of flexiblity in shoulders probably also
yeh i know once i get mobility and flexibility around the hips and ankle the knee pain will go away
the detox is gonna clear out my system, getting rid of toxins, givng my body sort of a break to heal itself, and gonna clean out my colon/liver, etc
This thing i'm following is actually not that extreme, if i do the vegetable juicing fast thing which i probaly will for like 3-4 days dpeending on how i feel that is just the only thing you consume is vegetable juice in that time
in the ebook it says that the penultimate is lengtheing your third to last step, like your taking 2 real quick steps after in the 1 and 2 foot jump
I won't be jumping higher from the detox, and i won't get more conditioned while doing the detox. I don't know what your saying, that cleaning out my colon and my body isn't important, getting my strength up first is, and until i do that i shouldn't be worrying about doing any type of detox.
What I am doing is getting rid of toxins and cleaning out my body, while getting 2 weeks rest from any hard training, therefore giving my nervous system and body a break, i'm working on mobility and flexiblity each day during these 2 weeks, and doing other stuff i need to do not related to training.
I actually also don't care about conditioning at all, I'm training to jump as high as possible, i don't care if i can't jump near my maximum height 20 times in a row or run a fast mile. I'm not on the school sports team or anythign like that, I just play recreationally or intramurals. Conditioning is kinda inthe opposite direction of increasing your vert, and getting to a really high vert.
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the muscular imbalances will start to work themselves out when i improve my flexibility/mobility, posture and then when i start lifitng again if i'm hitting the right muscles.
i know i need this, that's why first i'm working on the this, because obviously lifting liek this isn't getting me any gains, once i'm ready, hopefully at the end of these 2 weeks i'll get back to a regular workout schedule and start squatting and everything again. gotta take it 1 step at a time
i'm not saying detox is the only way, but there are a lot of toxins that just from living in this environment you will get. My body has been telliing me i need to clean it out and figure out what's going on. All this bulking and stuff kinda screws with the body.
i feel that i need a lot more than that to see any real transformation
i'm planning on doing probably the juicing thing for like 3 days as well, that's where it should get more intense
anyway, it's good to rest from hard training every once in a while
finished the detox
how was it, it was pretty good i think
i lost 9 lbs from 162 down to 153 which sucks
i started eating regularly again, but only gained a pound back so far
first week during detox i was feeling really good, having even more energy than usual while not eating anything near as much food
second week it pretty much turned the opposite way, i wasn't feeling good, tired, fatigued,
during the vegetable juice fast i got a terrible headache so i ate something and started ot eat a little during it
things i learned from the detox
1)i need to drink more water, i think drinking more water was a big key in having more energy
need to drink like 100oz a day at least
2)need to eat more vegetables, with all this bulking i end up not eating lots of veggies just cause they aren't too caloric and i am so busy just trying to get cals in
3)i need to chew my food better, supposedely your supposed to chew your food like 30 times before you swallow, whehter that's true or not i don't don't chew enough as a lot of times i just like throw it in my mouth chew it once or twice then swallow
i think the detox helped with getting out toxins, i lost some bodyfat as well probably a couple pounds of bf, and some muscle, at least i'm weaker now than before , but my strength might come back when i start lifting again so we'll see
have been stretching but my flexibility still sucks and i stilll can't squat correctly, sucks ass
So lifted today for the first time in a few weeks and it was pretty bad. Felt extremely weak and also so lightheaded by end of workout, after the first 3 sets i felt dead already and worn out. Used real light weights and was real weak.
Also played bball and coordination was way off, coulnd't dribble, was airballign shots, all over the place, barely catching balls. weird, not sure if it's mroe from the detox or not playing ball for a while, think it's from the detox. Feel different since it
anyway, hopefully strength and everything will come back and then some real quick, will see what happens
thanks man have lifted a couple times and played ball a few times since then, my strength is pretty down, but i think it is starting to cmoe back, i have to start eating real big to put on weight again
did an intense lower body as well as upper body workout last week
still sore
workouts had a lot of volume and tried to go as heavy as i could, had fun did some squats, weighted dips which i have never done actually, as well as weighted pushups which i've never tried
can feel my glutes/hams getting a little stronger actually, like the imbalance between my glutes hams to quads hip flexors has lessened slightly which is good
doing naet to cure allergies, most important one for me to cure is dairy
anyway so she boke up dairy into the fat, lactose, protein, . last appointment she did vitamin d. And then she is gonna do the amino acids and hopefully after that i won't be allergic to dairy anymore.
nm going on
2 new vids
naet woman did glutamic acid last time, 4 more amino acids then i can try to eat dairy again
http://www.youtube.com/user/nba8340#.../1/zfNIN5pS-womobility work
http://www.youtube.com/watch?v=zfNIN5pS-wo&feature=player_embeddednew vid
newer to these exercises critique and give as much advice on form as possible
http://www.youtube.com/watch?v=OvOje3Mr_vg&feature=player_embeddedgrabbed rim today with 2 hands, for the first time ever on an indoor hoop, pretty sick
the key was the run up, just keeping it fluid and not taking those stutter steps or anything and just being fluid with the jump
the naet woman said i should try dairy and it should be cured now, so i tried it with a bagel and felt congested right after. However, i ate a tofutti pizza thing the other day which is basically a non dairy pizza with soy for the cheese and i felt bad after as well. It's possible maybe the dairy was cured, as the reaction could be frmo the wheat as seh tested it, and i was allergic to it, but she hasn't treated me for it yet.
I'll have to try to eat just somem slices of cheese without any bread or anything, when i'm feeling non congested again and see if anything happens. Hopefully it worked.
I think the naet might have cured my dairy allegy, still not 100 percent sure. I am also allergic to wheat apparently and when i tried eating dairy i forgot about the wheat and ate it with a bagel, and also tried pizza, and had a real bad reaction.
However, i went to a homeopath/chiropractor guy who does the muscle testing to see if you are allergic to the food or not and he tested the dairy and i was fine, for the first time ever when he tested it. All the other times my arm was real weak when he tested, so i might be ok now. This meant a lot because i was hearing from someone else now besides the naet woman that the dairy is now fine. I don't always get immediate reactions from eating dairy, if your wondering why i need one of them to tell me if i'm still allergic or not.
The naet woman treated me today for wheat so hopefully it'll work and i'll be able to eat wheat and dairy, what a fucking dream to not be allergic to half the fucking foods. Hopefully it'll work and she won't need to break the wheat into a bunch of components like she had to with the dairy, when she just treated for dairy alone it didn't work she had to break it up into the lactos, fat, whey, amino acids, etc
In terms of nutrition for lifting/getting stronger/ getting cals and enough protein not being allergic anymore to dairy and wheat would help fucking exponentially
worked out las thursday, haven't been able to lift for awhile
my bf is def. down now and down to about 150 my bf is probably like 8 percent now maybe higher and maybe even lower
anyway did a high volume workout with a friend chest/tris
db's presses with 60 lbs was the most i ever tried/used before, not stronger now than i was before just never tried 60's with db's
bench is way down can't even get 185 now, when i just missed 225 in the summer. Hopefully the injury/bicep tendon strain will be alright, it's been bothering me just something feels off
Hopefully will be able to get back to lifitng regurarly soon
injuries+ other stuff haven't really been able to lift for weeks
real weak now
started this program, won't have time to finish it bcs planning on doing something else soon, but will do this for a few weeks to get in some good workouts
http://www.tmuscle.com/free_online_a...t_get_verticalanyway so in terms of the ankle sprain sports docotr said that the ankle is ok, but i do still have a little discomfort so to do the rehab for it
shoulder he said the bicep tendon strain is healed now, but rotator cuff is aggravated so he gave me some exercises for that
still working on loosening up quads now, hip flexors are decent now, it band still tight
so the first workout
squats 4x6 135
rdl 4x4 135
speed squat 5x2 60
jump squats 3x10 used shorter barbell not sure how much it weighs maybe 25
vj 3x8
toda's workout
bench 4x7 95
bent over row 4x7 75
push press 4x7 @65
weighted chin ups just did bw went all way up and down brought chest to touch bar 4x7 only completed 7, 7, 6, 3
crazy how weak i got on the bench and push press. The bench i could have done more than 95 but wanted to start low and not trying to go crazy before shoulder is completely ok.
push press bothered me the most, i used to do military presses with more weight and when i trie dit with 75 it was crazy hard so went down to 65, for some reason not sure how to keep elbows out in front like they should be when doing the exercise my elbows kinda go out to the side
yesterday's workout
depth jumps 3x8 21 inch box
jump split squats 3x10 holding 15 lbs in total db weight
powerclean from blocks 4x5 85
bulgarian squat iso-contract 3x5 per side (5 sec isometric pause when knee is at 90 degrees)
top squat pressing against pins 3x5 reps 6 secs each with 3 sec pause btwn reps
the bulgarian squat iso contract was insanely hard
and the isometric squat pushing up into the puns was one of the hardest and most tiring exercises i've ever done
update
wt. 154
bf percentage 6 percent
waist 29 inch
bmr 1808
goal is to gain 1 lb a week for now hopefully almost all muscle
today's workout last workout from wk 1 of thib's program
incline press 4x10 @ 65
incline db row 4x10 @10
close grip bench 4x10 @55
barbell curl 4x10 @45 only completed 5 reps on last set
decline db tricep extension (wow just realized nwo i missed the entire exercise just didn't see it on my paper)
2/1 machine curl 3x5 (5 sec on eccentric portion) with 20 lbs on machine
each hand separate on the machine, according to thibs was supposed to be one bar and on eccentric only use 1 hand and go down in 5 sec but each hand was separate on machine so couldn't do it that way
oday's wrokout, felt tire dand like shit the entire day, just wanted to sleep all day, but had shit to do
so went to the gym and did wk 2 workout 1
actually felt real strong today
squat 4x6 @145
rdl 4x6 @135,115,95,95
speed squat 5x2 @70 45 sec rest btwn sets
jump squats 3x10 used smaller barbell prob btwn 25-35 lbs
vj 3x10 got a little hgiher than last time, was getting like a few inches from rim last time at highest and this time missed rim by like a couple inches
was feeling real good on the squats, and in the workout
rdl could barely get glutes in mvmt they were hopefullly tired from the squats, i had to reduce the weightdown to 95 will probably do the sets with 95 next time
realize when i squat my right foot is always slightly in front of my left, guess it's becaues my quad is tighter, also when i step on a scale and have to stand on it my right leg gets like uncomfortable bcs of the position
today's workout
bench 4x7 @105
bent over row 4x7 at 80
push press 4x7 at 70
weighted chin ups 4x7 just bw all the way up and down chest to bar
felt pretty strong again today, i put 185 to see if i could bench that again now, but just when i lifted it off the rack it felt insanely heavy so i didn't even try the rep. I haven't lifted ehavy in a long time so even though i feel strong now it'll take some time till i can handle those weights again i guess.
the push press was hard again, and only 70 lbs, guess this shows the shoulder weakness/problem
during chin ups got pain in right shoulder, sucks, feels like bicep tendon area again
did a few depth jumps just to see height, felt like getting up high
feel like i'm progressing, but this shoulder thing is really pissing me off, feeling good and strong during these workouts, i think it's the eating and also working out at night, i am much more energetic at night. Eaiting to only put on 1 more pound seems to work much better for me as i'm not always bloated and feeling like shit. Of course i've only been doing this for like a week and a half so will see what happens
that's it just upping the weights few pounds each workout and going for 1 lb weight gain each week
weight 156 (+2)
waist 29.4 (.4)
bf 6.9% (+.9)
gained 2 lbs this week good, but mostly fat, need to get more protein
incline press 4x10 @75,70,70,70 crazy hard
incline db row 4x10@ 15 not bad
close grip bench 4x10 @70 easy
barbell curl 4x10 only got 8 last set, hard shit
decline db tricep extension 4x10 @10 hard
2/1 curl used pulley 3x5 (5 sec eccentric with only 1 hand) used 10 lbs on pully at house
knee soreness/werid feeling not that painful, but something is really wrong, i can feel it. it's never been like this. It's like my knee hs shifted or something
sked my anatomy professor/chiropractor at school today to take a look at it
luckily he says he doesn't feel any tear or anything in the meniscus, it's probably just more irritated then usual, he said he did feel snapping and cracking and the tracking is off
i'm going tot eh school sports doctor on thursday as well i think so i'll see what he says and hopefully i will be able to start going to PT for it, this problem has been limiting me for a long time and if i don't fix it now i will probably tear my mcl or something
all i want for the holidays is to go to PT like 3 times a wk during winter break lol
oh new vid as well
http://www.youtube.com/watch?v=szENNtnujeo&feature=player_embeddedwt 156
waist 29.6
bf 7.5%
wtf
not really, saw the sports doctor at school today again, nothing is really terribly wrong, and there aren't any huge concerns but the knee pain/shoulder things/ankle are still bothering/not feeling right and they could/will become a lot more serious if i don't take care of them now
hopefully gonna go to physical therapy like 3-4 times a week during winter vacation and get everything back in order and then start training hard again. If i do that now i'll just get more injured and shit
Quote:
Originally Posted by nba8340
since everyone is making new year's resolutions i might as well put my goals that i would love to reach by next year. I am not a huge believer in new years resolutions cause 99 percent of people give up on them after a few weeks but these are my gaols that iif i reached by next year i will be extrememly satisifed and i am already working on them.
1)
1)STANDING VERT 36 INCHES running vert 42 inches
2)BE ABLE TO DO LEGIT PLANCE PUSHUPS/pistol squats
3)Be able to do HUMAN FLAG
4) GREAT FLEXIBILITY
5)MAX BENCH 250 SQUAT 375 DEAFLIFT 375 PULLUPS 25 (strict form) PUSHUPS 60
6)AROUND 3.5 GPA
7) ABOUT 170 LBS 8% BODY FAT
8)No major injuries
Posted this at the beginning of 2009, these were my goals for the year. The year is about over so figure might as well go over them, see what accomplsihed
1)standing vert about no change at all (tried/did workouts and shit but stuff always held me back (not getting stronger/not gaining weight, flexibility, injuries)
2) no change at all, am not any closer than i was at the beggining of 2009 (haven't put much emphasis on it) if i got stronger it would have helped
3)not a chance (haven't practiced, this was more like if i accomplish the other stuff it would be cool to spend some tme and try and get this
4)def. not, my shitty flexiblity is part of the reason having pain/minor injuries now. I did spend some periods of maybe a couple weeks or so stretching constantly but didn't see much improvements and wihtout stretching consistently it's much worse
5) max bench right now went done caues of the shoulder thing (can't get 185 now, got 205 months ago, and a close miss on 225) squat, deadlift, pushups, puhsups none have gone up tried to focus on squatting with better form getting lower max this year was 225 gonig to alsmost parallel
dedlift barely did
got a pr trap bar deadlift htough 315that was the only highlight there
pull ups about same a before close to 15 strict form i can do
pushups not 60 don't give a shit about that anymore though
6)gpa 3.5 -didn't happen, didn't put enough work in for school, always started late, procrastinated, classes real hard, college hard
7)about 170 lbs 8 percent bf didn't happen at about 156 with about 7-8 percent so at least my bf is low, but not at 170 which sucks i think i started last year at about this weight
8)no major injuries was the only one that i guess was true, i haven't had anything major, but i have had minor pains/injuries all year long which basically ruined the entire year for me
So to recap, didn't accomplish anything i set out to do for the entire year, for almost all didn't even improve or get closer. Reason: Not because i didn't try but because i didn't do it right: i have to do what i don't like and focus on fixing my weak links so i can stay healthy lift and get stronger conssistently all these puases and little injuries end up wasting time with no gains
So in order to fix reasons why i failed
1)go to physical therapy now during winter break get healthy again before start training hard, don't be stupid and rush back in not ready
2) get flexible this is huge for me, tightness around quads/it bands ,etc leading to knee pain, ad many of my minor injures etc
3)find a way to consistenly gain weight and get a lot of protein in
4) figure out this goddam food allergy thing(it's so hard to gain weight with all these food alllergies and avoiding all these foods)
5) stop procrastinating, make new habit of doing things on time/start early
i think that's it theose are the 5 main reasons why i falied 2009 reaching my goals
jan 1 2010
weight 153 (somehow dropped 3 lbs in like 2 days i hope it's just water, i have been trying to maintain my weight during winter break and while i'm going to physical therapy, they said not to work out at all yet)
waist 29.2
bf 6.7%
been using my tens unit a little for elec stim to muscles hoping to prevent some atrophy while not working out
anyway so i did my calves a few days ago, and i have been having tender achilles lately when i walking around i guess it's kind of an on and off thing sicne i had the achilles tendinitis. so i did the ems on my calves and the next day my achilles felt completely fine while walking. I guess i just needed more calf strength to help protect or whatever, it's ironic bcs i haven't really strengthened my calves bcs they are alway so tight and i figured that they would just get tighter, however maybe they were tight cause they were always contracting a lot and often bcs they were so weak, not sure.
so i did the ems on the calves again yesterday and i must have fucked up the pad placement on my calves or soemthing bcs now my right calf is killing me, it's like now it's really tight and like cramping up, and so so tender
still rehabbing knee/shoulder they have only gotten a little better
knee is only doing the clicking once in awhile now, so that's actually a lot better, shoulder hasn't changed much, still some right knee pain.
physical therapy without good pt's and the way it is these days with each PT seeing like 3-4 clients at a time it isn't that helpful.
anyway i've gone to the PT and sports chiro for about 3 wks. going back to school now so gonna do my own thing, probably some of the exercises from PT as well as the
7 day jump cure by kelly baggett,it should help a little with my muscle balance, etc
i'll also be doing foam rolling, a little stretching, and mobility work each day
so here's a vid from the first day of the 7 day jump cure
http://www.youtube.com/watch?v=__0I2dLexoU&feature=player_embeddedfinished 7 day jump cure
def. better glute contraction now, glutes feel bigger actually
still knee pain though sucks, got to stretch out quads/hip flexors/hams even more
http://www.youtube.com/watch?v=ybqzTJzBYug&feature=player_embeddedso i have been doing exercises to strengthen up adductors, glutes, looseen hip flexors, rectus femoris to help with the knee pain, but still no luck
I saw a podiatrist that works at my school with the athletes and he basically said
-my feet are real flexible and could be attributing to the flatness)
-my entire foot doesn't make contact with the ground, or at least some part of it that should doesn't
-my foot falls in so my ankle is not straight up from the floor it's like up and then to the right
-my lower leg and thigh aren't straight
-i think knee varus as well
-also when i put my feet together he said my knees should be touching, and they weren't close
anyway so he offered orthotics, except its crazy expensive and insurance doesn't cover anything. Not sure what to do now, to get rid of knee pain
someone told me to ride on a stationary bike to get rid of th eknee pain and that it would help with the tracking of the knee, not sure if that would help or not?
also i had to stop with the rectus femoris/hip flexor stretch as it was just aggravating my knees and made both of them worse
i saw the sports chiro again and it seems i have an adhesion or something along the vmo/sartorius right above the knee, and i think that is the cause of the pain. he did some ART on it, and has done ART on it before, and i think it helps a little but it's not fixing it.
so haven't really found a solution, not sure if i should get the orthotics or not. But i think i o know the cause, being that adhesion, the question is why do i have that, probably cause my vmo/sartorius are working extra hard/being overused/and are tight bcs they are always fighting to help with the tracking of my knee since i have varus alignment
so knee feeling better finally after over half a year
what was it, the pain was from a knot/adhesion or something around the vastus medialis/sartorius right above my knee
after a bunch of art treatments if finally got broken up or whatever and so the knee pain is pretty much gone
i'm starting the flying in four program wed. will post a vid of my starting standing and running vert
so i did my pre flying in four vert program jumps
and i started the program today
the iso bss was a killer, i couldn't walk after it
don't know why i was jumping so far forward on every single jump, and my body isn't straight at all. I think it could be from a new insole i put in my sneaks, it has a large heel lift. If it's not that, not sure what was going on, i was going so far forward and losing a few inches on each jump.
gonna be eating big gaining lbs each ewek, upping all the lifts
squat didn't feel great today, but knee felt fine during all the exercises
i am gonna start doing some glute bridges to get those glutes going, because the squat today was almost all quads and i wasn't able to get a lot of p-chain into it
new vid testing vert before starting flying in four program by kelly baggett
knee finally feeling pretty good after over 6 months of knee pain, it's not perfect but it's not hurting on any of the exercises
when i did the squats for day 1 of the program, it was almost all quads and i know now how it should feel and be. have to get my glutes adn hamstrings doing most of the work, so i'm gonna start doing those glute bridges again pretty much everyday just to get those glutes firing
in the vid all the jumps i did i was going way forward, and my body wasn't at all in a straight line. I think maybe it's cause i had a different pair of insoles in my sneaks, but if that wasn't the reason i don't know what the hell was going on or why. I don't think it's cause of my core, not sure what it is. If you guys have any ideas on why that's happening, let me know, i'm real interested to hear
i'm just focusing on these 28 days of the program right now, everything else is just teh future
i'm gonna be eating big, trying to get a lot of protein in all the time
oh-i forgot to mention i got in a bod pod a last week body fat was 9.7% at 157.5 lbs
i weighted myself today starting day of program weight 157 lbs
my goals for these 28 days are
-bench 210 (my old pr was 195, but after the shoulder injury it went way down, right now i haven't gotten 185 yet still) ( i added in 2 upper body workouts each week to the program, it's low volume upepr body and it's on the lifth days)
-275 squat going down at least parallel
-weighted pull up with 85 lbs
-db incline max of 80 lb db's
3 inch gain vert
-6 lb weight gain (mostly muscle)
http://www.youtube.com/watch?v=mISjFJKwZF0&feature=player_embedded
