So I already post my journal on Vertfreak but I wanted to become more active on this forum so I'm going to post my journal here too. I'm TheRedHawk23 on Youtube just to let you know.

AGE: 16

HEIGHT: 5'11"/6'0" with no shoes 

WEIGHT: 130-135 lbs

SLEEP SCHEDULE: On weekday's when there is school, I go to bed at 10, but don't fall asleep till around 11. I sleep to usually 7, but it's not a solid sleep, I'm up between 5-10 times during a night. On weekends when there is no school, I go to bed at 10 or 11, dont fall asleep for another hour, then wake up anywhere between 7-9. Again, it's not a solid sleep.

BODY TYPE: Long, lean, scrawny and skinny. Long arms and legs, small midsection. Not very muscular and don't have a lot of body fat.

GOALS: Short term goals include: grabbing rim with one hand, grabbing rim with both hands, 1.25x BW squat at parallel, 40m under 5.5 sec, 100m  under 14.0 sec, RVJ 30+, SVJ 25+, gain 15+lbs by Christmas. Long Term includes: dunking consistently (by next season, so a year from now), RVJ 35+, SVJ 30+, 1.5-1.75x BW squat at parallel, 40m under 5.0 sec, 100m under 13.0 sec, be captain next year in HS, gain 30+lbs by next season, play college ball... that's it for now, I'll keep adding

CURRENT ABILITY: I can touch rim off two foot with 1 hand pretty consistently when I'm warmed up, occasionally off 1 foot

INJURY HISTORY: No serious injuries, thankfully

TRAINING HISTORY & ACHIEVEMENTS: I did Air Alert for 3 weeks in April, then quit because my knees were sore. Lifted spiratically from June - August. No big acheivements except touching rim and squatting 1x BW at parrallel, which isn't much I know.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I'm doing Vertfreak and going to start week 5, beginner strength based, next week. I just finished a accumulation week designed by Lance (LanceSTS). I Started Vertfreak end of August/ beginning of September. I'm currently off for a week or so, because I got my adnoids out today. Doctor says 2 weeks without sports or lifting, but I disagree and say 1 week. We'll see at end of the week how things are. So i do 2 upper body's and two lower body day's. I stopped pylos/sprinting because I play basketball everyday for 1-2 hours and have gym class everyday, plus I was getting behind in homework, oh well. I'd say I'm pretty active, I used to play hockey, bball, baseball and golf but now I just play bball and golf. I'd say I'm in very good shape cardio wise, definetly need some strength gains.

STATS (will go up next week for sure):
1 Rep Max
Squat- 145lbs (not quite parallel)
Deadlift- 155lbs
Bench Press- 115lbs
Standing Press- 75lbs
Chin Ups- 8 max

BRIEF OVERVIEW OF CURRENT DIET: I eat about a good four meals a day on school days, on weekends its between 4-6, with a lot of snacking in between. I have a very good metabolism that allows me to do so. I eat breakfast around 7:15, ussually bacon or peameal bacon and a bagel or bowl of cereal, unfortunetely I do not like eggs. At 11:00 or just before, I have a peanut butter or chicken sandwich for lunch with 2-3 fruit and packaged snack, like those thinsations things. Then when I get home at 2:30, I have last night's leftovers or whatever I can find in the fridge thats healthy, so leftover steak, some more fruit and maybe some rice and sourdough bread. Then I have my supper at 5:30 or so, sonsisting of a protein, a carb, and 2 veggies. Then ussually something later at 8:30 like a bagel or cereal. I typically eat very healthy, lots of fruit, and almost never eat chips or drink pop. I had been drinking protein shakes, but I sold my tub to a friend. Looking to get some ON hydrowhey and/or Gold Standard 100% whey protein in the next few weeks.

IMPORTANT ACTIVITIES: I do real good in school, 90's so no problems there, as long as I can maintain that. I don't work really, just referee hockey games, so like 2-6 a week usually on weekends. One weekend last year, I had 15 games I think, but that doesnt happen very often. Not super social so that doesnt interfere, I plan to do something every friday night this year, just to relax and give myself a break for a couple hours. Just like movies, or a hockey game, nothing stupid like partying till 1 or whatever. I play basketball for our senior HS team. We practice monday and wednesday, and play tuesday and thursday, with tournaments every 3 weekends or so. Right now, we are at 1 practice a week for a while until the season starts, which is Dec. 1.

So I think that's it, ask if you need anything else, I'll post my last 2 workouts from last week tomorrow. And when I start up again, I will continue to post after every training day. 

Thanks Adarqui, I'm hoping to make some big gains too


It bugs me when I wake up loads and can't get back to sleep quickly, especially if I have something important the next day. I usually feel fine in the morning just becasue I'm so used to it. Again, it depends on how quickly fall back alseep, it could be 5-30 minutes.


Thanks man, planning on reaching these very soon


Ya, even when I started Vertfreak, I really struggled hitting parallel on my working sets. Now, my flexibilty has improved tremendously and it's much easier. No one ever starts out with everything (unless your a genetic freak), they have to earn what the accomplish through hard work and time and I am willing to do so. Sounds kinda cheesy but whatever.



Ya, I know that the strength needs to come first, then I can start to add in some more complex stuff. I'm really looking forward to some big gains strength wise.


Ya, Lance has said some good things about it. I sorta wanted to wait until I go down to the States in a month before I buy some protein because it's soo much cheaper than in Canada, but I don't think i can wait that long. I'm going to the city in a wek or two so I will look there. There's a GNC and a Popeye's that carry ON products according to their website, but it doesn't show the price. Even if it's just a pound to hold me off for a month.


Well, I know I want to go to University. It's always been my dream to go to somewhere in the US but I'd need to get a scholarship. I'm trying to get my marks up to over 95 for my last two years, then hopefully I can get into a top University here. I'm thinkning of going into accounting probably, because math is my strongest field but I'll know more after this year because this is the year we branch off into like chemistry, physics and biology, instead of just the regular science. I find learning about training and that stufff is very interesting and I've learned alot. It's just It's very difficult to make a lot of money I'm sure.

Ya, I'll try to keep it recent within a day or two.

Accumulation Week- Saturday- October 2

This was my last workout this week  I was pretty sore into and coming out of the workout, which i know is very good. I wish I could do this type of setup every week haha it'd be great. Depth Jumps got a little weak, near the end but everything was good. Tried to lighten the upperbody a bit and try to be a bit more explosive.

Pylos:
1) Dynamic Warmup
2) RFI Work:
- agility ladder drills
- 3x20 sec double leg vertical line hops
- 3x20 sec double leg horizontal line hops
3) Depth Jumps (box 13/14 inches):
- 3x10 (got a little weak, as I said)

Upper Body:
1) Bench Press:
- Warmup- 55lbs x5, 75lbs x3, 95lbs x3
- Working Weight- 5x5 with 75lbs
2) Standing Press:
- Warmup- 45lbs x5, 55lbs 3, 65lbs x3
- Working Weight- 3x5 with 50lbs (good and explosive)
3) Pull Ups:
- 3x6 with BW (arms were sore)

This week is DONE, great week, and I cannot wait for the gains to come. Not to pumped for Monday and the next two weeks off though.

If math is your best subject and you want to make good money, study engineering. You probably won't get ultra loaded doing it, but you probably wouldn't get ultra loaded no matter what you do, and starting salaries for engineers are insane. A friend who was a couple years behind me in school just graduated from college in chemical engineering. First job out, she's making six figures. Accounting would probably make you comfortable, too, and job security would be excellent, but engineering is so much cooler.

On a different note, I'll give my standard plug for True Protein, um, protein. Cheap and good stuff. You can order in bulk online and I bet shipping to Canada would be cheap.

And yeah, post the RDL video.

Not trying to get you 'hopped up on pills' or anything, but have you ever considered a melatonin supplement (3mg)? It's non-addictive and really helps.. Doesn't keep you drowsy the next day either.. If you planned on trying it, you could use it only for those days where you have something important to do the next day. It's something you can buy at GNC etc..




Popeye's Chicken carry's protein powder wtf? lol!@$!

One thing about the price, alot of those pure protein powder supplements may seem expensive at say, 40-50$ for 80-100 servings of 24g per scoop, but really, that's cheap as hell if you consider getting that protein from real food sources such as chicken/meat etc.. But ya i'd say get that protein as soon as you can, it'll actually save you money too when you think about it.




Cool man, definitely sounds like you are on a good track. I wish I had studied math harder, I coasted through middle/high school, didn't get serious until college when my major required it, then realized I actually enjoyed it. Majoring in computer science had a ton of math requirements, knocked those off, then switched majors to exercise science which had basically ZERO math requirements, it was pretty funny.. Being able to explain the 'natural world' through math/physics is damn interesting.

Yeah man, when I got into exercise science, our teachers would always tell us: "If you got into exercise science for the money, you chose the wrong field. If you got into exercise science for the passion of helping others, then you are in the right field." I've never been much of a money motivated person, don't know why, but I definitely was comfortable getting into exercise science just to get into the field of helping athletes etc.. Great s&c coaches don't usually make a significant amount of money, great scammers do though, loool.

peace man!

I'll give a look around when I'm in a GNC or whatever, it would definetly be useful when I have something big the next day.


Haha, I just found some store named Popeye's on the Internet, never been in it though. Ya once you look at it that way, it's not that expensice. Here though, it's 65 bucks for 5lbs. I'm gunna get a bit soon so I can use it in the meantime.


Ya, I'm definetly taking exercise science next year. I'm trying to keep my options open for the time being. It's not that I'm really greedy for money, It's just I want to travel alot when I get older and I need to pay for it somehow.

Beginner Strength Week 5- Friday

I'm back and in action finally, I started this week today because I was swamped with homework so I'm working out Saturday and Sunday too. Then next week I'm going to repeat Week 5 again and hopefully get my strength levels back to where they were before, then start phase 2. Good workout, disappointed with my squat but happy with my RDL.

Weightlifting:
1) Split Lunge Jumps:
- 3x4 with 10lb dumbbells
2) Squat:
- Warmup- 55lbs x3, 85lbs x3, 110lbs x2, 125lbs x2, 135lbs x1, 145lbs x1 (Poor depth though)
- Working Weight- 3x5 with 105lbs (difficult, really disappointed with it)
3) RDL:
- Warmup- 55lbs x3, 85lbs x3, 115lbs x3, 135lbs x2, 155lbs x2, 165lbs x1, 175lbs x1 PR
- Working Weight- 3x5 with 125lbs (explsive, tried to push the hips back)
4) Hanging Bent Leg Raises:
- 4x5 with BW

Squat vid: http://www.youtube.com/watch?v=79t-DYunGDc
RDL vid: http://www.youtube.com/watch?v=dGuSGmYYAx4

congrats on the pr's and getting kicked out by the cleaning staff.. hah