Day On Upper body Week 7

Preworkout Supplement: one Scoop Jack3d

Bench Press: 1x7@57.5kg
                    1x5@62.5kg
                    1x3 or more @ 67.5 i got 7 reps
 
Off-set Alternating Med ball Push-ups: 1x3
                                                         1x2
if you guys don't know what this is here a link http://www.youtube.com/watch?v=A7i1QDz0au4
middle then right then middle then left then middle = 1 rep thats how i count it anyways

BB Bent Over Row: 1x10@25kg
                                   1x10@30kg
                                   1x10@35kg

DB Rear Delt Flies: 1x10@4kg
                             1x10@4kg
                             1x10@3kg wanted to focus on form and controlled movement

DB Shrugs: 1x10@20kg
                  1x10@22.5kg
                  1x10@25kg

DB Curls:  1x10@10kg
                1x10@12.5kg
                1x10@15kg

Post Workout Supplement: Iso Mass Gainer + 16 Ounces of No Fat Milk
 

                
  

So today was my last week of my upper body strength cycle from joe defrancos built like a badass

Bench Press: warm up set 1x6@bar
                                        1x4@30kg
                                        1x4@50kg
                                        1x4@62.5kg
                                        1x2@67.5
                                        1x1@72.5kg
                                        1x1@75kg
                                        1x1@80kg got it up pretty easy
                                        1x1@85kg about mid way up got stuck and got a lil shaky but i ended up pushing it out
i'm very happy with my results bench went up a total of 8kg from 77kg to 85kg

Incline Dumbbells: 2xMax Reps 1x16@20kg
                                               1x15@20kg
Barbell Rows: 1x10@30kg
                     1x10@35kg
                     1x10@40kg
Dumbbell rear delt Flies: 3x15@2kg

Barbell Shrugs: 1x10@30kg
                       1x10@40kg
                       1x10@50kg
 
Cable Curls: 2x!0@17.5kg
                  1x10@12.5kg
           

So i was gonna start Vertical mastery this week but i've change my mind and will start it next week along with the bench press workout from built like a badass using my new one rep max so basically the workout will look like this
Monday: upperbody weights
tuesday: Vertical Mastery plyos
Wednesday: Rest Day
Thursday: Vertical Mastery Leg weights workout
Friday: Upperbody Day Two

now ive got a bit of jumpers knee so i'll be trying to ice, foam roll and stretch daily
i'll also be doing some prehab adding low box heel touches going to about 30 degrees of rom on my leg days
and adding a glute activation circuit at the end of my leg workouts
day one upperbody workout will have scapular retraction stuff for prehab
and day two will have rotator cuff stuff for prehab


if anyone has any advice based on what im doing pls feel free to comment 


 

thanks man im pretty happy with hitting 85kg i've got some long arms so leverage wise im pretty disadvantaged
im hoping to hit 100kg by the end of the year but will see how that goes. the only reason i put thursday as leg weights workout is coz saturday i have bball training so i wanted the extra day to recover
 

Week One Lowerbody Day One

Today was my first workout from the vertical mastery it consist of just plyometics

General Warm Up: Bike 5 Mins

Joint Mobility: Leg Swings 2x10
                     Lateral Leg Swings 2x10
                     Walking Lunges 2x5 each side
                     High Marches 2x10
                     Deep Bodyweight Squats 2x10

Activation: Glute Bridges 2x10


Specific Warm Up: Rocket Jumps 2x10
                            Power Skipping 3x6

Vertical Mastery Plyometric Workout
1: Single Leg Tuck Jump
2: Broad Jumps
3: Alternating bounding
4: Single Leg Pause Frog Jumps                 
5: Seated Box Jump


So i've posted the actually exercise but i left out the sets and reps because i"m not sure if i'm allowed to post this, I'll email jack and see what he says anyways the workout was great and the warm up in my eyes is very essential and makes a big difference in my performance. fellow gym goers give me some weird looks but didn't really phase me coz most people at my gym are into bodybuilding so when they see some guy doing plyometric and they are like wtf. After my workout i did some static stretching and notice that my left hip flexor is really really tight compared to my right so should i stretch it more often? i'll also be form rolling tonight for recovery  '

Week One Day Two Upper Body

Warm Up: 5 Minutes Bike

1, Flat DB Press: 1x12@20kg
                          1x10@22.5kg
                          1x8@25kg

2a, Wide Grip Lat Pulldown: 1x12@3setting
                                          1x12@4setting
                                          1x6@5 setting then drop set to 3 setting for 6 reps

2b, DB Rear Delt Flyes: 3x12@3kg

4, DB L Lateral Raises: 1x12@3kg
                                   2x12@4kg
5, One Arm DB Tricep Extention: 1x12@8kg
                                                  2x12@9kg
6, Scapular Push ups: 3x10

7, Wall Sides: 3x10

Overview: Man oh man today was possibly the worsted workout i've had this year usually for flat db press i do 4 sets of 12 and finishes on 27kg dbs but i just felt weak today. When it came down to the Lat Pulldown my forearms and hands fatigued so fast for some reason it was ridiculous and as for everything else it was pretty normal. Today was the first time i've done l lateral raises and i must say i enjoyed them had a great burning sensation.

Week Two Lower Body Day One

General Warm Up: Tred Mill 5 Mins

Joint Mobility: Leg Swings 2x10
                     Lateral Leg Swings 2x10
                     Walking Lunges 2x5 each side
                     High Marches 2x10
                     Deep Bodyweight Squats 2x10

Activation: Glute Bridges 2x10


Specific Warm Up: Rocket Jumps 2x10
                           

Vertical Mastery Plyometric Workout
1: Single Leg Tuck Jump 4x4
2: Broad Jumps 3x6
3: Alternating bounding 3x6
4: Single Leg Pause Frog Jumps 5x4           
5: Seated Box Jump 4x5

Overview: Workout today wasnt to bad after warming up i still felt tight in the hip flexors so i static stretched them for 20secs and i was good to go. i find Single Leg Pause Frog Jumps pretty hard especially for my weaker leg but i can tell it has improved since last week which is good. 

Yesterdays Workout Week Three Upper Body Day One

1, Bench Press: Warm up Sets 1x10@bar
                                               1x6@30kg
                                               1x6@40
                                               1x6@50kg
                         Working Sets  1x6@65kg
                                               1x4@70kg
                                               1x2@75kg

2, Incline DB Press (Palms In): 2x12@17.5kg
                             

3a, Seated Cable Row: 1x10@3.2 setting
                                  1x10@4 setting
                                  1x10@5setting

3b, Scarecrows: 3x10@2kg
                         

4, Incline DB Curlsl: 3x10@10kg
                               
                               

5, Rope Pulldowns :1x10@ 5 setting
                             1x10@ 6 setting
                             1x10@ 7 setting

Overview: My left shoulder has been bugging me since like two weeks ago it gets sore from all the pressing movements and even sometimes doing rows. i hope after my rest week it will go away because its really affecting my workouts.