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Messages - bball2020

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1
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2018, 12:37:57 am »
Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

2
Old Journals / Re: DBT (Dunk Before Thirty)
« on: April 19, 2018, 12:05:12 am »
Recent PR
BSS 3x6 60s. Not bad. Other than that still keeping on. Haven’t broken into the 180s yet but soon.

3
Yea just curious. So many go-to templates for DL vert but very few for single leg

4
8 year bump. Lol. Darq did u ever post part 4 anywhere (single leg templates) or otherwise recommend any templates elsewhere for single leg improvement?

5
Old Journals / Re: DBT (Dunk Before Thirty)
« on: April 13, 2018, 01:59:51 am »
Still going strong. Been a great week
-consistent in mid 190s weight. Diet still going smooth need to increase Adherance to IF (16/8) and only eat whenever hungry not preconceived meal time so.
-feeling best I have jumping for awhile with very limited jump training besides more pick up. Pick up going well

Today’s stuff
Balled some good games

A few three step 2foot and single leg at rim. Decent rim touch. Not bad for simply losing weight and not doing much jump training.

Warm up stuff
Weights Bss 3x6 50’s. Couple glute bridges. Some pull-ups and curls.

6
Old Journals / Re: DBT (Dunk Before Thirty)
« on: March 31, 2018, 05:22:02 pm »
been balling and lifting 2x a week minimum.  down to 196 as of last week, hitting the scale again tomorrow.  KETO has benefitted me much much more than formerly just restricting calories "eating good" type of diet  where I still got hangry ana d d had cravings.  literally 0 cravings to "cheat" on this diet.  not strict traditionally KETO either, about 65-75% fat, less than 30g net carbs a day, and the rest protein (100-125g average).  ultimately I am obviously eating less calories; but where I previously just attributed dieting to CICO, I do not really take into account the affect on metabolic rate, cravings, and how that food is digested, used, and stored.  OF course, YMMV and I just might respond well to KETO since I literaly grew up on a 85-90% carb and pasta diet..

7
Old Journals / Re: DBT (Dunk Before Thirty)
« on: March 17, 2018, 04:36:34 pm »
Hit short term goal of weighing below 200!  Now I can celebrate by starting to play some basketball for fun, cardio, and some extra calories to burn. Not as worried being this weight and balling. 

8
Old Journals / Re: DBT (Dunk Before Thirty)
« on: March 12, 2018, 06:27:09 pm »
crazy march so far but have been getting workouts in and diet going fairly well.  Down to 203 last week.  Early physical preparedness going well.  Ready to add in more basketball and cardio soon.

recent hiighs
BSS- 55s 3x6
Bench 225x9
pushups- 85
situps- 101


9
Old Journals / Re: DBT (Dunk Before Thirty)
« on: March 12, 2018, 06:26:18 pm »
was low carb for awhile first.  it is tough but my body def responds to it.

10
Old Journals / Re: DBT (Dunk Before Thirty)
« on: February 26, 2018, 08:55:29 pm »
Feb 26  5AM style

On off low box jumps x20
BSS 3x6 55’s
BSS iso hold x 1 min a side
Glute bridge hold x 1 min
Some calf raises

Bench press 225x9, plus some more bench and triceps.

11
Old Journals / Re: DBT (Dunk Before Thirty)
« on: February 24, 2018, 04:11:30 pm »
Feb 19-25

1) SLEEP - 7.5 hrs average   
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET- crushing it. Full on KETO with good results. No crash and feel much better than normal low carb. MCT oil in the morning with coffee if great
5) Weight- 204.5

Lifts - benched hit 225 x8. Still not at peak strength so Hopefully this continues to hold steady while I’m cutting.  Normal upper body work besides
Core - a bunch
Jumps. High and low pogo jumps 3 sessions.


12
Article & Video Discussion / Re: Whats up guys
« on: February 16, 2018, 10:22:43 am »
Kelly,

the premise behind a VJB 2.0 app seems pretty cool.  is it going to have any other cool features or just the actual VJB 2.0? I haven't bought yet but would be more likely to buy it in app form than a hardcopy book but that's just me. 

need to review all your articles.  great stuff. 

13
Old Journals / Re: DBT (Dunk Before Thirty)
« on: February 16, 2018, 10:17:57 am »
1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET
5) Weight- 209


FRI 16 FEB
DBELL military press 3x6 55s (go heavier)
lateral raies (20s) 3x8, shrugs 3x8 (70s)
low level plyos
quick BW abs (planks, crunches, leg raises)
(32 Mins, 210CALS, 110BPM average)
will do some stretching later on

Sat 17 FEB
4 sets of pullups
BSS 3x6 40s
face pulls and some curls
good diet day for sure.  tomorrow will take mainly off just try to get some walking in

14
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 14, 2018, 11:13:50 pm »
still killing it awesome man.  When was the last time you cut/jumped?    :ibsquatting:

15
Old Journals / Re: DBT (Dunk Before Thirty)
« on: February 14, 2018, 11:11:59 pm »
Last week
3 days of hitting some low level plyos and jumps
lifted 4 days mainly BW lower/abs and dumbbell upper
ate a lot of BFS (big freaking salads)
Core: 7DVJC - pretty good combo of core work/activation

Tuesday 13 FEB
Low level plyos (jump rope, on off low box 2x20 each)
dbell bench 70s 3x20.  some other upper.  ab roller

Wed 14 FEB
Low level plyos
Wanted to test bench out. 225x7 (not bad) 2x5
Some curls
BSS 3x6  35’s
Apple Watch (45 mins - 245 calories)

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