Author Topic: mike's journal  (Read 29297 times)

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mjudge25

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mike's journal
« on: March 13, 2011, 06:51:19 pm »
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I just started adarq's introductory block on monday. Prior to the workout I tested my vertical to be 30 inches and my max squat to be 200 lbs. I currently weigh 140 lbs and I'm 5"11. I need to gain weight and strength to increase my vertical. My prior weightlifting was vertfreak last summer which increase my vertical by 7 inches. I will do the introductory block for 8-12 weeks and then move onto something else.

Monday March 7th: Squat 135 lbs 10, 10, 8, 8
                              Lunges 20 lbs 10, 10, 10, 10 (move up weight)
                             calf raises 20 lbs 10, 10, 10
                             Pullups 6
                             Dips 5
Friday March 11th Squats 145lbs 8, 8 (move up weight)
                            Lunges 25 lbs 8, 8 (move up weight)
                            Leg curl 40 lbs 8, 8
                            Calf Raises 25 lbs 10,10,10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #1 on: March 21, 2011, 06:17:39 pm »
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Monday March 14th
Squats 155 lbs 4x5 5, 5, 5, 5
Lunges 30 lbs 2x5 5, 5
Leg curls 50 lbs 2x5 5, 5
Calf Raises 3x10 25 lbs

Friday March 18th
Squats 135 lbs 4x10 10, 10, 10, 10
Lunges 25 lbs 3x10 10, 10, 10
Leg curl 40 lbs 2x10 10, 10
Calf raises 25 lbs 3x10 10, 10, 10

Monday March 21st
Squats 150 lbs 2x8 8, 8
Lunges 30 lbs 2x8 8, 8
Leg Curls 50 lba 2x8 8, 8
Calf Raises 30 lbs 3x10 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #2 on: March 25, 2011, 07:35:41 pm »
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March 25th
Squat 160 lbs 4x5 5, 5, 5, 5
Lunges 35 lbs 2x5 5, 5
Calf Raises 3x10 30 lbs 10, 10, 10

hey if anyone reads this journal I'd like to know a good replacement for glute ham raise because I can't do a bodyweight one and I dont have a machine.
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #3 on: March 29, 2011, 06:45:32 pm »
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March 29th
Squats 140 lbs 4x10 10, 10, 10, 10
lunges 30 lbs 3x10 10, 10, 10
calves 30 lbs 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #4 on: April 01, 2011, 07:20:28 pm »
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Squats 155 lbs 8, 8
Lunges 35 lbs 2x8 8, 8
Calf Raises 35 lbs 3x10 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #5 on: April 04, 2011, 06:40:37 pm »
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Squats 165 lbs 5, 5,  5, 5
Lunges40 lbs 2x5 5, 5
Calf Raises 25 lbs 10, 10, 10

Today I had my best dunks. Finally got the 2 hand off 2 legs.
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #6 on: April 08, 2011, 05:05:51 pm »
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145 lbs 4x10 10, 10, 8, 8
lunges 35 lbs 3x10 10, 10, 10
calves 30 lbs 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

joejoe22

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Re: mike's journal
« Reply #7 on: April 08, 2011, 05:16:45 pm »
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Hey bro.  Good job on the journal so far.  A replacement you could try (if working out at home) is a glute bridge on the floor, or a better sub would be on a swiss ball.  Put your shoulders on the ground and heels on the ball, then just roll the ball to you.

<a href="http://www.youtube.com/watch?v=fdv82EAUUTQ" target="_blank">http://www.youtube.com/watch?v=fdv82EAUUTQ</a>

Another trick I learned in rehab after I pulled my hamstring in high school is to get a rolling chair and use your heels to pull you (forward) around the room.  It will burn those hammies!

What are your current stats BTW (ie height, weight, age, reach, svj, rvj)?

mjudge25

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Re: mike's journal
« Reply #8 on: April 11, 2011, 06:26:28 pm »
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squats 160 lbs 2x8 8, 8
Lunges 40 lbs 2x8 8, 8
Calf Raises 40 lbs 3x10 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #9 on: April 15, 2011, 05:31:23 pm »
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single leg bounding 20 yardsx4 alternate legs
sprints 10 yardsx5
Squats 170 lbs 5, 5, 5, 5
Lunges45 lbs 2x5 5, 5
Calf Raises 30 lbs 10, 10, 10

Got a max squat of 215 lbs today.
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #10 on: April 18, 2011, 06:41:57 pm »
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Squat 145 lbs 4x10 10, 10, 10, 10
lunges 35 lbs 3x10 10, 10, 10
Calf raises 10, 10, 10

Wasn't feeling well today with a cold but still did ok.....
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #11 on: April 22, 2011, 02:48:34 pm »
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squats 165 lbs 2x8 8, 8
Lunges 40 lbs 2x8 8, 8
Calf Raises 40 lbs 3x10 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #12 on: April 25, 2011, 11:47:01 am »
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Squats 175 lbs 5, 5, 5, 5
Lunges45 lbs 2x5 5, 5
Calf Raises 35 lbs 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mjudge25

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Re: mike's journal
« Reply #13 on: April 29, 2011, 06:18:53 pm »
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Squat 150 lbs 4x10 10, 10, 10, 10
step ups 20 lbs 3x10 10, 10, 10
Calf raises  35 lbs 10, 10, 10
height 5' 11
weight, 145 lbs
age 18
reach 91''
svj 35''
rvj'' 41

mj

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Re: mike's journal
« Reply #14 on: May 03, 2011, 06:20:04 am »
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man you get up for a dude squatting about 1.5 bw as a max. Nice  :D