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Messages - marcdayne

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16
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 29, 2021, 08:12:16 am »
Thursday rest day

17
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 29, 2021, 08:11:33 am »
Quote from: CoolColJ on April 29, 2021, 01:06:51 am
the pic above, or whatever it is, is not working
Sorry sir. Done reupload img  :highfive:

18
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 28, 2021, 07:05:11 am »
Tuesday



Wednesday

10 ft dunk with arm swing (mini ball)
<a href="http://www.youtube.com/watch?v=Ft9cgIQl5tE" target="_blank">http://www.youtube.com/watch?v=Ft9cgIQl5tE</a>

10 ft dunk no arm swing (mini ball) :personal-record:
<a href="http://www.youtube.com/watch?v=BJTXGecItRw" target="_blank">http://www.youtube.com/watch?v=BJTXGecItRw</a>

19
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 21, 2021, 07:45:36 pm »
Is on a vacation :trolldance:

20
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 19, 2021, 07:33:58 pm »
Rest Day

21
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 16, 2021, 07:00:33 pm »
Quote from: seifullaah73 on April 16, 2021, 11:03:12 am
Def agree with lbss.
With depth drops you are training leg/ tendon stiffness, you want to land with minimal knee bend but without locking your knees.

Same with depth jumps reduce knee bend, reduce ground contact time, improve reaction and jump from that position from initial landing.

I agree. Thanks Sir seifullaah73  :highfive:

22
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 16, 2021, 06:57:44 pm »
Quote from: LBSS on April 16, 2021, 10:40:48 am
i think you collapse way too much in those depth drops, you're just sinking into a squat. i'd try a much lower box.

Yes sir LBSS thanks again. Yes not good for the knee also. I will lower box next plyo training and control my drop with minimal knee bend. ;)

23
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 16, 2021, 06:40:53 am »
REST DAY

Laundry

24
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 14, 2021, 11:30:19 pm »
Thursday

9hrs sleep is real 🤣

Plyometric
Depth drop
<a href="http://www.youtube.com/watch?v=bcWkMo1vtVU" target="_blank">http://www.youtube.com/watch?v=bcWkMo1vtVU</a>
1x1
1x2
1x3
1x5

Depth Jumps
<a href="http://www.youtube.com/watch?v=lP4g2RwVRdg" target="_blank">http://www.youtube.com/watch?v=lP4g2RwVRdg</a>
1x1
1x2
1x3

Single Leg Lateral Jump
<a href="http://www.youtube.com/watch?v=vF5HBr3XEzA" target="_blank">http://www.youtube.com/watch?v=vF5HBr3XEzA</a>
3x5-7 tire left foot only my block foot to jump
1x8 left foot my block foot to jump

Session:Volume
RDL
Bar x10
30lbs+bar x10
50lbs+bar 5x10

Standing Good Morning
Bar x5
30lbs+bar x5
50lbs+bar 2x10
50lbs+bar 1x7

Seated Good Morning
50lbs+bar x8

25
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 14, 2021, 04:22:14 pm »
Wednesday

Afternoon session
Dunk 10 ft rim

Session: Power
Elevated Box Squat
Bar 3x5
100lbs+bar 1x5
200lbs+bar 1x3
250lbs+bar 1x3
280lbs+bar 1x3
300lbs+bar 1x5
230lbs+bar 1x10

Patrick Step Up
Bar 2x10 ea leg
100lbs+bar 3x10 ea leg

SL Calf Raise
35lbs 3x10 ea leg

Wall Tib Raise
3x10-15

26
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 13, 2021, 07:48:34 am »
Tuesday

Light Upper Body Workout

Muscle Up x1 + High Pull Up x6
High Pull Up 2x6

Lateral Pull Down
70lbs 5x10

27
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 12, 2021, 12:28:21 am »
Monday

Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x3
280lbs+bar 1x1
280lbs+bar 1x2
300lbs+bar 1x2
200lbs+bar 1x10

Patrick Step Up
Bar 1x10 ea leg
50lbs+bar 1x10 ea leg
100lbs+bar 3x20 ea leg

SL Calf Raise
35lbs 3x10 ea leg

Wall Tib Raise
3x10-15

28
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 11, 2021, 06:45:42 am »
Sunday

Sprinting x5 50 yards i think

29
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 09, 2021, 10:25:47 pm »
Saturday

Upper Body

Barbell bench press
40lbs+bar 1x10
70lbs+bar 1x10
100lbs+bar 3x10
70lbs 3x10

DB Inclined Bench Press
20lbs ea 1x10
30lbs ea 1x10
50lba ea 3x10

Straight Bar Dips
<a href="http://www.youtube.com/watch?v=aAuF8Ji-VUQ" target="_blank">http://www.youtube.com/watch?v=aAuF8Ji-VUQ</a>
3x10
Neutral Grip
<a href="http://www.youtube.com/watch?v=W1riGSc0KQk" target="_blank">http://www.youtube.com/watch?v=W1riGSc0KQk</a>
1x10

Machine Pec Fly
100lbs 1x10
110lbs 1x10
120lbs 1x10

30
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: April 09, 2021, 12:06:11 am »
Friday

Morning jumps
1hr session
I dunk 10 ft rim 6 times mini ball but many misses dunk

Drink whey protein chill 1hr then went to the Gym

Heres my workout:

RDL
Bar 1x10
30lbs+bar 1x8
50lbs+bar 1x10
80lbs+bar 3x10

Standing Good Morning
Bar 1x10
30lbs+bar 1x10
50lbs+bar 3x10


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