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andyhug

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Andyhug's Journal
« on: November 23, 2010, 03:47:56 am »
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A little background.......Hello Everyone ! My name is Andy,16,5'8,125 lbs,very skinny....Didn't measured my vertical but currently able to grab a 10 foot rim off 2 feet. However, my 1 foot(left) jump is very weak, would want to work on my mobility and stability to improve it. I have more than 4 months of prior full body weightlifting experience before but not directly,did stronglifts and some other regimen. Can squat 1.5x BW but might have dropped now.

Anyway, I bought Vf2 and will be starting in about 1-2 weeks time. My goals are to get quicker,stronger,more explosive and most importantly dunking. Really excited about it and am glad to join this site where there are many friendly people willing to help out and moving towards the same goal. I would be doing truth about quickness,prolific shooting and effective ball handling together as well, hope I don't overtrain.

I will plan out my daily schedule as I will be commiting full time daily to increase my vertical leap and Become a Freak! I got 6 months of holiday after my exams and really got my whole world of time. I am very determined to accomplish my goals in this period. I will be buying organic foods and supplements- protein powder,creatine,multivitamin,fish oil and glucosamine. I will be monitoring my nutrition very closely, eating every 2-3 hours and drinking lots of water. However, there is 1 problem for me, I am in extremly bad shape now due to past exams,I feel weak in my body and legs,I am unconditioned,I had not been exercising for about 2 months already.I added weight too and became very lazy. I also had not been to gym for months and I feel my squat must have dropped too. I am afraid my body would not be able to take the immense volume, which will cause me to gain no results at all.
So guys, please give me any of your comments and suggestions to me on how I could maximize this period so I can have the best gains. I really need them and will greatly appreciate it. Thanks.
« Last Edit: November 23, 2010, 04:02:31 am by andyhug »
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

andyhug

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VF Beginner Strength Based Day 1
« Reply #1 on: November 23, 2010, 03:57:05 am »
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So today was my first workout of vf beginner strength based. Am really unconditioned and weak going into the program, hope I won't die after the tempo runs tomorrow, lol feeling excited and scared at the same time.
Did prolific shooting in the morning,did testing an hour later and then rested for about 6 hours before heading to the gym(first time in months) for vf weightlifting.

TESTING
40m-5.92s
100m sprint-12.31s
Broad jump- 230cm
Vertical Jump(will test tmr)

WEIGHTLIFTING
Replace elevated split squats to bulgarian split squats. 4x5 11lbs DB each(worked much on my weaker(left) leg but not so on my stronger(right) leg,considered a warm up)

(I weigh 120lbs)Squats - bar 1x6 , 88lbs 1x5 , 110lbs 1x3, 132lbs 1x2 , 143lbs 1x1 , 154lbs 1x1.(squatted below parallel, struggled at bottom but managed to push through)
Working set- 116lbs 4x6 (felt explosive for first 2 sets that the bar can bounce off my traps, but not so easy thereafter due to previous pyramid sets) I can squat 5x5 with 190lbs a few months back, but dropped so much now! Disappointed..

Romanian deadlift- bar 1x6, 55lbs 1x5, 66lbs 1x5, 88lbs(working set,not 60% BW though) 4x5. Did not really feel my glute/hams working much. Sometimes I feel my lower back pulling the weight,I try to push my hips forward every rep.

Ham Curls- 4x10 80lbs. Mine was a seated ham curl and it killed my hamstrings totally, was feeling the stretch in it. I was focusing on exploding every rep and full range of motion in the first few sets. However, my knees feel pain due to the padding on it.

Hanging bent leg raises 3x5 (can I skip this? as I have the core workout at night..

Core workouts  was a killer! planks hurts!!!.

I hope my strength will improve and get my squat numbers up.

Please give feedback on it, thanks. I'm not sure on the pyramid sets... .
« Last Edit: November 23, 2010, 03:59:44 am by andyhug »
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

andyhug

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VF Beginner Strength Based Day 2
« Reply #2 on: November 23, 2010, 04:00:32 am »
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Hi all, did vf weightlifting in the afternoon. It was a total failure...i felt i had lost all my strength...

Military Press- bar 1x6, 50lbs 1x5, 55lbs 1x4, 61lbs 1x2 66lbs 1x1. Working set- 61lbs 1x4(couldn't get fifth rep), 55lbs 1x4(same), 55lbs 1x3(feel weaker), 55lbs 1x3...conclusion-fail,felt there was pressure on my back when pushing the weight

Pull ups- fail too, supposed to be 3x10 but i don't wanna use assisted/pull down so used BW. 1x5,1x4,1x3,1x3,1x2,1x2,1x2,1x1..I stopped. Can't even get the full range of motion in some of the sets...During fitness test in school a few months back, I could do 10 max but can't do it anymore.

5x5 Bench Press- My triceps were quite dead from the military press. Bar 1x6, 55lbs 1x5, 61lbs 1x5, 66lbs 1x5, 1x4(I have no spotter and was not benching in a rack. Damn, what happened was embarassing and frightening. I was going for the last rep, I should have racked it that time and thought I could pushed through it. So when I was reversing the weight at the bottom, I got stucked, with the bar resting on my chest. I was panicking like hell and was hoping someone would save me. Luckily there was a 1 person beside me who helped to rack the bar up if not I'll be dead. It was so scary... I then took a lot of rest time and wonder if I should do the last set, afraid that the same situation might happen again. I then went ahead and did 55lbs 1x5. How I wished there was a hole for me to cover my head, people were laughing at me, others were benching big plates of weights while mine was a fraction of them...

Bent over barbell rows 4x6 50lbs.

It was just a terrible day for me, as it was the first(or second) time in months for me working my upper body in the gym, handling the weights. I should just do dumbbell press next time. A few months back I could bench 88lbs...I'm such a weakling! I hate myself! Argh! Where did all my strength go?!? I didn't had a pre workout meal, just drank a protein shake...Im in my worst shape now.

My hams,glutes,quads are very sore right now from yesterday workout, I'll just do the tempo runs later anyway. Gonna punish and torture myself with it later! .
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

Leonel

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Re: Andyhug's Journal
« Reply #3 on: November 23, 2010, 04:29:15 am »
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Hey man don't be too harsh on yourself. It's not a shame to be weak. I mean you just gotta stay consistent with it and you get stronger in no time. Grabbing a 10' rim at a height of 5'8''/16 years old is not something everyone can do (including myself) and you can definitely be proud of that. So look on the bright side, be proud of what you are capable of doing and don't punish or hate yourself for things you aren't good at yet just gotta keep working hard and you'll be fine. You will surpass your old strength levels in no time! Believe me!  ;)

And for the next time you miss a rep on the benchpress here is a way you can save yourself without a spotter: Lower the bar slowly to your chest and roll it from there over your stomach and then when your at your waist sit up... just like the guy in this video @ 1:41 does... http://www.youtube.com/watch?v=AUZYeTbyzzQ it's not very comfortable but if your really in trouble this is a possibility

Peace!  

adarqui

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Re: Andyhug's Journal
« Reply #4 on: November 23, 2010, 06:00:06 am »
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A little background.......Hello Everyone ! My name is Andy,16,5'8,125 lbs,very skinny....Didn't measured my vertical but currently able to grab a 10 foot rim off 2 feet. However, my 1 foot(left) jump is very weak, would want to work on my mobility and stability to improve it. I have more than 4 months of prior full body weightlifting experience before but not directly,did stronglifts and some other regimen. Can squat 1.5x BW but might have dropped now.

grabbing rim at 5'8 is very good man, any idea of what your vert is exactly? what's your reach?




Quote
Anyway, I bought Vf2 and will be starting in about 1-2 weeks time. My goals are to get quicker,stronger,more explosive and most importantly dunking. Really excited about it and am glad to join this site where there are many friendly people willing to help out and moving towards the same goal. I would be doing truth about quickness,prolific shooting and effective ball handling together as well, hope I don't overtrain.

if you do decide to combine TAQ with VF, just pay attention to how you feel, daily, write down how you feel (fatigue) and what kind of aches/injuries you have, soreness, etc.. it'll help you get a good idea of how things are panning out, and if it's too much or not.. I don't know the VF system, i've briefly looked over TAQ, so no idea how they would combine together.. I imagine prolific shooting has some high volume shooting, just make sure your nutrition is good.. if you go 1 hour+ in your basketball workouts, make sure to get in some kind of protein+carb source.



Quote
I will plan out my daily schedule as I will be commiting full time daily to increase my vertical leap and Become a Freak! I got 6 months of holiday after my exams and really got my whole world of time. I am very determined to accomplish my goals in this period. I will be buying organic foods and supplements- protein powder,creatine,multivitamin,fish oil and glucosamine. I will be monitoring my nutrition very closely, eating every 2-3 hours and drinking lots of water. However, there is 1 problem for me, I am in extremly bad shape now due to past exams,I feel weak in my body and legs,I am unconditioned,I had not been exercising for about 2 months already.I added weight too and became very lazy. I also had not been to gym for months and I feel my squat must have dropped too. I am afraid my body would not be able to take the immense volume, which will cause me to gain no results at all.

ok well, step 1, spend 1 month getting back into shape.. if you spent some time getting out of shape, consider it punishment.. before you do an intense program, make sure you're prepared to do it.. sounds like you're not.. spend one month ballin`, bodyweight exercises, and light lifting, while eating good and getting enough sleep.. after 4 weeks, re-eval, if you feel like an athete again, start VF etc :)




Quote
So guys, please give me any of your comments and suggestions to me on how I could maximize this period so I can have the best gains. I really need them and will greatly appreciate it. Thanks.

What I wrote above, improve your general fitness right now before going into anything advanced..

- basketball
- short sprints
- jumps
- light lifting
- bodyweight upper/bodyweight lower
- clean up diet, get enough protein
- get enough sleep

;)

peace man and welcome!

andyhug

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VF Week 1 Day 3
« Reply #5 on: November 24, 2010, 09:19:55 pm »
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Woke up and feel so sore in my entire body-quads,hams,abs,arms,chest,back. Spent the morning doing prolific shooting and went home for a full day rest. Eating every 3 hours,drinking lots of water. Hope my muscles recover from stretching and foam rolling for the next day's lower body workout.
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

aiir

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Re: Andyhug's Journal
« Reply #6 on: November 24, 2010, 09:29:08 pm »
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HEY Bro, glad you found my advice before adam link edited the post :D
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

andyhug

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VF Week 1 Day 4
« Reply #7 on: November 25, 2010, 09:30:17 am »
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Sup everyone, did vf weightlifting today, did not do the 150m runs due to the rain. Had been feeling extremly sore in my quads and hams these 2 days. Foam roll and stretching help out a little. Legs are sore going into today's workout, luckily the workload wasn't too much. When walking to the gym in the afternoon, felt a little knee pain. Didn't know what's wrong, probably due to the soreness in my legs. Here's the workout:

-Warm up
-5x5 Deadlift- bar 1x6, 88lbs 1x5, 99lbs 1x4, 110lbs 1x3, 132lbs 1x2, Working set- 132lbs 5x5.( Felt rusty on my form, probably hurt my back during the last few sets, I feel myself pulling the bar up with my back, experienced back pain. I have a feeling I will get back pain the next morning. Will see how it goes)

-3x5 DB Jump Squats(wanted to do on barbell , but felt scary when I tried it with bar only, so went with 22lbs dumbbell each hand)

-3x5 Box squats(replaced with reactive squats) bar 1x6, 88lbs 1x5, 99lbs 2x5 (bar keep bouncing off my back,feel explosive)

-2x4 Power  Cleans(replaced with 1 Arm DB swing) 28lbs 2x4, first time doing, felt weird though..should I switch hands between each set?

-2x4 Power Snatch(replaced with 1 Arm DB snatch) 22lbs 2x4, was lucky my shoulder was not hurt, I dropped the dumbbell really fast on the way down for some reps, feel explosive.


Overall, this was like a recovery session for me except for the deadlift which worked my legs hard. My quads and hams are still extremly sore at home now. Feels Im not getting enough protein...tomorrow is my upper body day yet my chest and arms are still sore from previous workout. Currently taking protein powder+creatine morning and post workout. Getting a new protein powder,creatine and greens supplement.
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

adarqui

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Re: VF Week 1 Day 4
« Reply #8 on: November 25, 2010, 09:30:47 pm »
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Sup everyone, did vf weightlifting today, did not do the 150m runs due to the rain. Had been feeling extremly sore in my quads and hams these 2 days. Foam roll and stretching help out a little. Legs are sore going into today's workout, luckily the workload wasn't too much. When walking to the gym in the afternoon, felt a little knee pain. Didn't know what's wrong, probably due to the soreness in my legs. Here's the workout:

-Warm up
-5x5 Deadlift- bar 1x6, 88lbs 1x5, 99lbs 1x4, 110lbs 1x3, 132lbs 1x2, Working set- 132lbs 5x5.( Felt rusty on my form, probably hurt my back during the last few sets, I feel myself pulling the bar up with my back, experienced back pain. I have a feeling I will get back pain the next morning. Will see how it goes)

-3x5 DB Jump Squats(wanted to do on barbell , but felt scary when I tried it with bar only, so went with 22lbs dumbbell each hand)

-3x5 Box squats(replaced with reactive squats) bar 1x6, 88lbs 1x5, 99lbs 2x5 (bar keep bouncing off my back,feel explosive)

-2x4 Power  Cleans(replaced with 1 Arm DB swing) 28lbs 2x4, first time doing, felt weird though..should I switch hands between each set?

-2x4 Power Snatch(replaced with 1 Arm DB snatch) 22lbs 2x4, was lucky my shoulder was not hurt, I dropped the dumbbell really fast on the way down for some reps, feel explosive.


Overall, this was like a recovery session for me except for the deadlift which worked my legs hard. My quads and hams are still extremly sore at home now. Feels Im not getting enough protein...tomorrow is my upper body day yet my chest and arms are still sore from previous workout. Currently taking protein powder+creatine morning and post workout. Getting a new protein powder,creatine and greens supplement.

it's not a recovery workout if you're hurting your back, etc.. hehe

sacrifice the weight man, drop the load & make sure you're using the right muscles to lift the bar.. deadlift should takes the glutes pretty hard if you do it right, you can't be rounding your back & letting the bar get away from your body etc.. form has to be perfect.. remember, you're a performance athlete, not a powerlifter, so learning to recruit the right muscles with proper form is more important than adding to your total bar weight lifted.

peace man, hope it's nothing & you're fine tomorrow.

andyhug

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VF Week 1 Day 5
« Reply #9 on: November 26, 2010, 11:19:28 am »
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Sup guys, went for vf weightlifting in the evening today, reached at 5.10pm and got out at 6, pretty quick workout.

BW dips 3x6(missed the last rep on the last set, has been always weak at dips,but its challenging)
Standing Barbell Rows 4x5 45lbs (was really focusing on tucking my elbows)
2-way arm raises 3x5 11lbs (should have used a lighter weight, didn't have a full range of motion on the last 2 sets and was bending my elbows a lot)
Bench Press 5x5 (used DB instead of Barbell, 22lbs each)
Hanging bent leg raises 3x5

I regretted not doing plyos before the weightlifting session, causing me to do plyos and core at 10.30pm after watching my tv show. Ended up sleeping late past midnight, had to wake up early morning for prolific shooting tomorrow. I shall discipline myself more on sleep time. Till then....
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

zgin

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Re: Andyhug's Journal
« Reply #10 on: November 26, 2010, 04:23:22 pm »
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hows prolific shooting? what kind of drills you do?  just wondering, iv been in a shooting slump.
37.5

andyhug

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Re: Zgin
« Reply #11 on: November 26, 2010, 09:37:10 pm »
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hows prolific shooting? what kind of drills you do?  just wondering, iv been in a shooting slump.

Prolific shooting is great so far, there's youth program and main program. Doing youth now...still youth though. I did about 2 weeks and definitely can see some improvements in my shooting when I play games. Shooting mechanics are getting better. Im currently doing 1 footwork day and 1 mechanics day, shooting from 5 angles, different distances shooting on mechanic day. On footwork day, it includes doing pivot moves > shoot. Followed by 10 free throws after each drill, and after that you'll do testing followed by 25 free throws. Well, this is just youth program. In the main program, there's a lot of different drills for you to do. I highly recommend you getting it if you are serious about improving your shooting.
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

andyhug

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VF Week 1 Day 6
« Reply #12 on: November 27, 2010, 09:52:06 am »
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Warm up and went for tempo runs 10on/50off in the night. I hate running and I hadn't run for a very long time. I feel like puking in the 2nd set as I drank too much water after the first set. My legs were giving out on the 3rd set, had to jog on the 25% speed, kept reminding myself it should be faster than a jog. I thought it was going to be easy at first, damn, it wasn't at all,it was tough! Felt some slight pain in my right ankle when I came home, shouldn't be cause I did ankle mobility complex in warm up. Probably, due to poor form in running. As you know... I am unconditioned, which means my stamina is very weak. Hopefully I'll get adapted to tempo runs.
« Last Edit: November 27, 2010, 10:22:40 am by andyhug »
Our goal is to dunk, jump higher, more power and speed, become more explosive, a better overall athlete, sound nutrition and self discipline. Get bigger,stronger and ripped.The hard work, sacrifice, consistency, dedication, focus and passion is all in the videos. That's all about us. We never EVER give up. When we fail, we get up and put this shit together. That's what makes us stronger. We never quit. We set PR's. We must reach our dream, this is a journey, ain't gonna be pussies and quit halfway, we man up and get the f up. That's what success is all about.

LanceSTS

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Re: Andyhug's Journal
« Reply #13 on: November 27, 2010, 09:45:20 pm »
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 Andy, I would strongly consider doing something like this right now:

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

 Right now thats more than enough work for you and will allow you to recover and realize gains much faster.  Right now you should be stronger and more explosive workout to workout, youre not at a point where you need to ramp up a bunch of fatigue to improve.
Relax.

cowed77

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Re: Andyhug's Journal
« Reply #14 on: November 28, 2010, 10:12:11 pm »
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exactly man, at 5'8, we're at the same ht, and i cant grab a rim with 2 hands.

ur some way ahead of me!  :headbang:
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm