Author Topic: 28 weeks later  (Read 1773 times)

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bball2020

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28 weeks later
« on: November 18, 2013, 11:58:46 pm »
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Sup

Ok so I haven't been here for years. I suck. Haven't worked out much. Very detrained. 204 pounds. Not jumping my highest. Or squatting my most. Or looking the most muscular. Or in the best shape....the next 28 weeks I will change that and become a new better mam than ever before
Why 28 weeks? Because it's a cool movie. It's a tangible goal with a time frame. And. Zombies.

This is going to be pretty regimented to start. I work better that way. Especially now being full time military done with school.
First four weeks- diet like hell. fIF basic workouts. Upper high rep. Ball for cardio with some treadmill a few times a week. Mobility, stretching, and solid warm ups all big for recovery. Building the bases now. Have a new pair of squat shoes coming so excited about that. Help with my shitty squat. Be more king fish like. Anyways. Today

Week 1 - day 1

Played about an hour of ball   Getting it back a little.

FIF
Pogo jumps 2x20
Glute bridge 2x15 no weight 3 sec pause at top
Squat 3x5 185lbs. Rough but I'll get it back
BSS ISO hold x 1 minute a leg
Adv glute bridge 1 minute hold
Calf raises 2x20 per leg no weight

Great diet today. Chipotle bowl. Muscle milk+creatine. Grilled chicken and spinach salad with balsamic and olive oil.
Post workout hit 199 pounds first time in awhile

Let's get it. BIY

Posts will be short. And to the point.  No BSing around. Gonna stick to it. Not worry or overthink just be motivated.

Hope all is well



barks217

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Re: 28 weeks later
« Reply #1 on: November 19, 2013, 08:25:30 am »
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Remember you. Welcome back.

Raptor

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Re: 28 weeks later
« Reply #2 on: November 19, 2013, 10:15:07 am »
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It's really nice to have the old members back... I really wonder what is Lance doing... never seen him around in months.

bball2020

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Re: 28 weeks later
« Reply #3 on: November 20, 2013, 09:23:12 am »
+2
Thanks peeps. Been posting on forums since terminal vertical.. Prob idk 10 years ago?

Week 1 day 2

200 push-ups. Varying grips wide, normal, close, diamond. Sets of 10. Chest to deck

Standing verts sub maximal effort x 5

Three-step jumps sub maximal x 5 (two legs) ---- three-step jump is my focus instead or arbitrary two feet running verts with inconsistent run ups. More useful In pick up games. Less taxing and technical plus I am more inclined to it. Similar to how kingfish only cares about standing jump. Vids and progress to come

Plank x 1 min

Leg raise 2x20 

One leg glute lifts x 50 per leg

Seated hip flexor x 16 per leg. 3 sec hold at top

Decent diet day. Weighed 199.00 in morning. First time under 200lbs in awhile. Nice. Might not be too fat going home for thanksgiving after all

BIY

bball2020

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Re: 28 weeks later
« Reply #4 on: November 20, 2013, 11:15:21 pm »
+1
Week 1 day 3

Pogo jumps medium x 40

Squat 2x5 easy weight. Just wanted to see how it felt with new weightlifting shoes just bought
Adidas men's powerlift trainer http://www.amazon.com/gp/product/B004JXVSGO/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1
Heel isn't as elevated as some lifting shoes but I'm okay with that. Still loved it the sturdiness and feel of extra mobility. More concerned with form now but excited to start pushing weight

Bulgarian split squat 3x8 with 30's. Felt good. Back in the day did 100's. Goal to shoot for

Bss ISO hold x 1 min a side.

Calf raise 2x20 BW

bball2020

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Re: 28 weeks later
« Reply #5 on: November 25, 2013, 08:30:17 pm »
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End of week 1

Excessive knee soreness. Pissed. Been stretching icing and doing BW stuff. Feeling better. Tight quads maybe the reason.

Week 2 day 1

Just pickup today. Almost there. Back to weights tomorrow.
Diets been good.

bball2020

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Re: 28 weeks later
« Reply #6 on: November 26, 2013, 10:03:30 pm »
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Week 2 day 2


On off box jumps 2x 20.
Glute bridge 2x15 no weight 3 sec pause at top
Squat 3x5 205 
BSS ISO hold x 1 minute a leg
Adv glute bridge 1 minute hold
Calf raises 2x20 per leg no weight

Balled..