Author Topic: Andyhug's Journal  (Read 25337 times)

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andyhug

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Intro Block Week 2 Day 8
« Reply #30 on: December 06, 2010, 10:56:04 am »
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Hi guys, here's the workout I did today :

Warm up
Bent Y-T-Ws 2x12
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
90 degree Prone Glute 3x15/leg
Tuck Jumps 1x10
Pogo Jumps 1x10
Squat, bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 60kg 1x5, 70kg 1x5, 75kg 1x5
Walking Lunges with 17.5kg DB each 2x5/leg
1 leg calf raises 3x10 with 10kg plate in one hand
Hanging leg/knee raise 1x12,1x10
Plank 2x1min
Side Plank 2x30s
Stretch and got out of gym.

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: Intro Block Week 2 Day 8
« Reply #31 on: December 06, 2010, 08:09:45 pm »
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Hi guys, here's the workout I did today :

Warm up
Bent Y-T-Ws 2x12
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
90 degree Prone Glute 3x15/leg
Tuck Jumps 1x10
Pogo Jumps 1x10
Squat, bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 60kg 1x5, 70kg 1x5, 75kg 1x5
Walking Lunges with 17.5kg DB each 2x5/leg
1 leg calf raises 3x10 with 10kg plate in one hand
Hanging leg/knee raise 1x12,1x10
Plank 2x1min
Side Plank 2x30s
Stretch and got out of gym.



nice, but why only 1x10 on tucks/pogos? if you want low volume, why not something like 3x5 tucks, 3x5 pogos etc.

peace

andyhug

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Intro Block Week 2 Day 9
« Reply #32 on: December 07, 2010, 05:52:50 am »
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Today's workout:
 
Warm up
Bent Y-T-Ws 1kg 2x10
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
90 degree Prone Glute 2x15/leg
DB Bench Press 1x10 5kg, 1x8 7.5kg, 1x5 10kg, 1x5 12.5kg, 1x5 15kg
BW Pull ups 1x5,1x4,1x4
S1) DB Bench Press 15kg 1x5(no warm up sets)
S1) 1 Arm DB Row 15kg 1x5(no warm up sets)
Front raise+lateral raise+rear delt raise 4kg 2x10
Single leg glute bridge 1x10/leg
Hanging leg raises 1x12,1x10,1x8,1x6,1x12
Plank 1x60s
Side plank 2x30s
Stretch.......

No soreness or fatigue

After doing prolific shooting in morning, I practiced some jumping. Did 10+ single leg jump...only able to touch the board with half of my hand. My right quad was hurting after some of each single leg jump, I jump off my left leg. Did some 2 leg jumps too, I cant even touch the 10 ft rim now...damn... i was able to grab rim a few months back, vertical decreased alot...was it due to ytd 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.

adarqui

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Re: Intro Block Week 2 Day 9
« Reply #33 on: December 07, 2010, 06:20:36 am »
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Today's workout:
 
Warm up
Bent Y-T-Ws 1kg 2x10
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
90 degree Prone Glute 2x15/leg
DB Bench Press 1x10 5kg, 1x8 7.5kg, 1x5 10kg, 1x5 12.5kg, 1x5 15kg
BW Pull ups 1x5,1x4,1x4
S1) DB Bench Press 15kg 1x5(no warm up sets)
S1) 1 Arm DB Row 15kg 1x5(no warm up sets)
Front raise+lateral raise+rear delt raise 4kg 2x10
Single leg glute bridge 1x10/leg
Hanging leg raises 1x12,1x10,1x8,1x6,1x12
Plank 1x60s
Side plank 2x30s
Stretch.......

No soreness or fatigue

After doing prolific shooting in morning, I practiced some jumping. Did 10+ single leg jump...only able to touch the board with half of my hand. My right quad was hurting after some of each single leg jump, I jump off my left leg. Did some 2 leg jumps too, I cant even touch the 10 ft rim now...damn... i was able to grab rim a few months back, vertical decreased alot...was it due to ytd lower body workout?

could have definitely been due to yesterday's workout.. jumping 1 day after lower body is tough, i know i for sure can't do it.

peace

andyhug

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Intro Block Week 2 Day 11
« Reply #34 on: December 09, 2010, 01:17:52 am »
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Sup guys, here's what i did today:

Warm up
Bent Y-T-Ws 1kg 3x12
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
90 degree Prone Glute 2x15/leg
Tuck Jumps 3x5
Pogo Jumps 3x5
Squat, bar 4x5, 30kg 1x5, 40kg 1x5, 45kg 1x5, 55kg 4x10
Walking Lunges, holding 12.5kg DB each hand 3x10/leg
1 Leg Calf raises 3x10 10kg plate in hand
Hanging Leg raise 12,10,8,6,12
Plank 1x40s
Side plank 2x30s
Stretch
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: Intro Block Week 2 Day 11
« Reply #35 on: December 09, 2010, 02:50:03 am »
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Sup guys, here's what i did today:

Warm up
Bent Y-T-Ws 1kg 3x12
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
90 degree Prone Glute 2x15/leg
Tuck Jumps 3x5
Pogo Jumps 3x5
Squat, bar 4x5, 30kg 1x5, 40kg 1x5, 45kg 1x5, 55kg 4x10
Walking Lunges, holding 12.5kg DB each hand 3x10/leg
1 Leg Calf raises 3x10 10kg plate in hand
Hanging Leg raise 12,10,8,6,12
Plank 1x40s
Side plank 2x30s
Stretch

nice, exactly how you're supposed to do it, basically went from 49 kg @ 4x10 to 55 kg @ 4x10 and bumped up the other lifts.

good job!

LanceSTS

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Re: Andyhug's Journal
« Reply #36 on: December 09, 2010, 04:02:47 am »
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x2 andyhug, gonna have to change your nick to andybodyslamu if you keep hitting these pr's man!
Relax.

adarqui

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Re: Andyhug's Journal
« Reply #37 on: December 10, 2010, 03:52:09 am »
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x2 andyhug, gonna have to change your nick to andybodyslamu if you keep hitting these pr's man!

lol

andyhug

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Intro Block Week 2 Day 12
« Reply #38 on: December 10, 2010, 06:05:57 am »
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Warm up
Bent Y-T-W's 2x10
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
Prone Glute  2x15/leg
4x10 Bench Press ( did the first set with 30kg 1x10, second set did until 1x7 I was afraid to go for another rep lest i get stuck and i got no spotter. Switched to DB bench press 15kg 1x7,1x6, i rested for only 1 min so only able to do 6)
BW Pull ups 1x6,1x4,1x4,1x4
S1) DB Press 12kg 3x10
S1) 1-Arm row 15kg 3x10
4x10 Front+lateral+rear delt raise 4kg 3x10,1kg 1x10 ( I was basically using my body to throw the weights up, only the last set, i did with strict form.)

Feeling very tired the whole day and also working out in morning. Didn't feel much strength during the workout too...gonna do some balling in the night.
« Last Edit: December 10, 2010, 09:57:55 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.

LBSS

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Re: Intro Block Week 2 Day 12
« Reply #39 on: December 10, 2010, 09:56:23 am »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

andyhug

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Intro Block Week 3 Day 15
« Reply #40 on: December 13, 2010, 02:22:11 am »
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Warm Up
Bent Y-T-Ws 3x12
Prone Cobra 3x10/leg,hand
Prone Superman 3x10
Prone Glute 3x15/leg
Squat, bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 55kg 1x5, 65kg 3x8 (felt some pain in lower back,I went below parallel on some reps)
Walking Lunges 17.5kg each hand 2x8 (last few steps were very short and I stopped before walking the last few steps)
1 leg calf raise 3x10 10kg plate in hand
Hanging leg raise 1x12,1x10,1x6
Plank 2x1min
Side Plank 2x30s
Stretch
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: Intro Block Week 3 Day 15
« Reply #41 on: December 13, 2010, 05:42:30 am »
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Warm Up
Bent Y-T-Ws 3x12
Prone Cobra 3x10/leg,hand
Prone Superman 3x10
Prone Glute 3x15/leg
Squat, bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 55kg 1x5, 65kg 3x8 (felt some pain in lower back,I went below parallel on some reps)
Walking Lunges 17.5kg each hand 2x8 (last few steps were very short and I stopped before walking the last few steps)
1 leg calf raise 3x10 10kg plate in hand
Hanging leg raise 1x12,1x10,1x6
Plank 2x1min
Side Plank 2x30s
Stretch


go lighter if you feel pain in lower back, it's not good to lift through "pain".. what kind of pain, stabbing, sharp, pinch, ache, fatigue?

ache/fatigue is less of a problem than the other things i listed.. lighten the load considerably if you feel stabbing, sharp, or pinch.

peace

andyhug

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Intro Block Week 3 Day 16
« Reply #42 on: December 14, 2010, 06:42:21 am »
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Warm up
Bent Y-T-Ws 2x10
Prone Cobra 2x10/leg,hand
Prone Superman 2x10
Prone Glute 2x15/leg,hand
Warm up with 5kg db each 20reps. 7.5kg 1x10.
3x8 1 arm DB Press 15kg(couldn't find the other db as other people were using. Right hand 3x8, left hand 3x6)
BW Chin ups 1x8,1x6,1x4
S1) Tricep pressdown (2 sets using straight barbell lying tricep extension 7.5kg, 2 sets using the cable machine 36kg) 4x10
S1) DB curl 4x10 10kg (was using alot of momentum to bring up the weights)
Front+Lateral+rear delt raise 4kg 2x10
Hanging leg raise 1x10,1x6
Oblique Twist Machine 1x12
Plank 1x1min
Stretch
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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Intro Block Week 3 Day 18
« Reply #43 on: December 16, 2010, 04:36:02 am »
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Caught a cold ytd due to winter times, woke up with slight sore throat and some coughs. Feeling tired going into the gym,

Warm up
Bent Y-T-Ws 1kg 3x12
Prone Cobra 3x10/leg,hand
Prone Superman 3x10
Prone Glute 3x15/leg
Jump Squats 3x5
Tuck Jumps 3x5
Squats, bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 60kg 1x5, 65kg 1x5, 70kg 1x5, 75kg 1x5, 80kg 1x5 ( struggled and did with very poor form on the last 2 sets, lower back hurts after that, my workup sets looks ok?)
Walking Lunges 2x5/leg 20kg DB in each hand (glutes hurt a lot from it)
1 leg calf raise 3x10 10kg plate in 1 hand
Hanging leg raise 1x10,1x8,1x6
Stretch
« Last Edit: December 17, 2010, 11:22:14 pm 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.

adarqui

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Re: Intro Block Week 3 Day 17
« Reply #44 on: December 17, 2010, 04:37:03 am »
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Caught a cold ytd due to winter times, woke up with slight sore throat and some coughs. Feeling tired going into the gym,

feel better man





Quote
Warm up
Bent Y-T-Ws 1kg 3x12
Prone Cobra 3x10/leg,hand
Prone Superman 3x10
Prone Glute 3x15/leg
Jump Squats 3x5
Tuck Jumps 3x5
Squats, bar 4x5, 30kg 1x5, 40kg 1x5, 50kg 1x5, 60kg 1x5, 65kg 1x5, 70kg 1x5, 75kg 1x5, 80kg 1x5 ( struggled and did with very poor form on the last 2 sets, lower back hurts after that, my workup sets looks ok?)
Walking Lunges 2x5/leg 20kg DB in each hand (glutes hurt a lot from it)
1 leg calf raise 3x10 10kg plate in 1 hand
Hanging leg raise 1x10,1x8,1x6
Stretch


yes workup looked good, but dude, DO NOT PERFORM SETS WITH POOR FORM.. if form is poor, it's too heavy, simple.. stop the set, re-rack, and go lighter say 78.5 or just stop it after the bad set.. performing sets with poor form make no sense and have no benefit.

peace