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Members Area => Progress Journals & Experimental Routines => Topic started by: bball2020 on November 03, 2015, 04:09:01 pm

Title: Dunk before 3-4
Post by: bball2020 on November 03, 2015, 04:09:01 pm
whats going on.  3rd reboot of this journal but im getting after it.  Will no long be on a ship by the end of a year and will have much more consistency in my routine. 
I have been a poster off and on for a long time (2010 or before) and a inconsistent progress logger.  I NEED to get back to and defeat all my previous PRS and reach a physical fitness level and athleticism level i have never reached.   I am 28 but when i started vert training (18 or even earlier on the old forums terminal vertical i think or even other ones plus db hammer) i was 175 pounds or so and reached some decent numbers for being 5 10 and a half about 7 6 reach (or maybe 7 7)

Former PRS I wish to beat in the next year
-Weight (which will aid almost every other goal) 175! Prob my biggest struggle. Goal is 2 pounds a week slow and keep most of muscle mass
-Running Vert 34.5  (10 4.5 touch) "weak dunks"
Standing 30 inch
Squat at parallel 345 x 4
BSS 100s for 6-8 reps
Bench Press 315 for 6 reps
Pullups deadhang 18
1.5 mile time 9:24


Former VIDS
http://www.adarq.org/pics-videos-links/some-dunk-attempt-rvjs-and-a-few-threes/?topicseen

Former logs
http://www.adarq.org/quitters-deserters/my-basic-journal/
http://www.adarq.org/progress-journals-experimental-routines/jump-really-high(11-feet)-and-get-really-strongcut/

Thats all history im now 28 and weigh about 208.  I have been working out but pretty much only upper body and started to throw in a little BSS and low volume plyos.  Id say im severly undertrained vertical jump wise.  The best way i believe to move forward is to evaluate where i faltered before and after reflection and reading old logs this is what i come up with:
- consistency- this is number 1 for sure, i worked soemtimes for months sometimes for years somedays for days (ouch ) but never pto ut it all together and stayed true to the game plan. This has to change.
 -Body fat-  I was somewhat lean when i started but never where i needed to be to achieve a great vertical jump.  waist is way too big right now.
- Strength ratio-  I had somewhat strong legs but was not developed to where i needed to be repping big weight kingfish style.  Somewhat tangent to body fat.  when i can rep 405 and BSS with 100s for reps then i can reevaluate..
- Jumping-  I am a slow strong two foot approach jumper.  Its not pretty or refined.  Losing weight will help.  Coming from an untrained state lots of low level jumps and then actual verticals will help
Recovery plus sleep consistency
Pushing the limits-  overtraining is bad.  Not going hard in the paint is unexcusable. 

Secondary
- Mobility (YOGA), flexiblity, focus too much on upper body mass, overthinking

Current Stats
SVJ
RVJ
Bench 275 X   , 225 X
Pullups dead hang-
Squat 275 X xx
Waist 34.5 inches
Weight 208




Diet
Going to rate it 1-5
Lots and lots of veggies and lean meats.  Feel good abou what i eat compared to the junk ive had to eat lately. 

sleep+recovery


Title: Re: DUNK finally- if not now when
Post by: LBSS on November 04, 2015, 11:01:04 am
diet is key, man. 208 is too heavy.
Title: Re: DUNK finally- if not now when
Post by: J_Mckinney08 on November 05, 2015, 11:06:07 am
diet is key, man. 208 is too heavy.

Lord I'd break the scale then haha!!!

but hey I'm cool with grabbing rim at my current size, when I'm down around the 275lb weight class I can usually dunk consistently. Definitely some motivation there to shed some pounds and improve my athleticism!!!


For jumping no doubt. Kind of bulked and got upper body strength and mass way up past few months. But yea I'm not getting close to a PR without losing serious lbs.

you got the right idea for your goal though, shed a few pounds, hit a few PR's on squat, practice jumping technique, all that fun stuff lol.
Title: Re: DUNK finally- if not now when
Post by: LBSS on November 05, 2015, 03:51:12 pm
^^^you're a lot stronger than he is.
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 07, 2015, 07:38:38 am
After re reading old logs again some more observations(still need to check out my old old Db hammer one):

i got decent results being not very strong and only spurts of consistency, need to get 405 on my back and weigh slightly less than 190 with good body to truly dunk consistently IMO (best jumps were at 183-186 body weight range)
-consistency sucked a lot of interruptions
- overcomplicated it- need to get as strong as possible, do jumps, and improve work capacity/body weight issue
-responded way better to consistent workout frequency and just varying volume on days i dont feel great, never PRed after off weeks especially planned deloads.  if i dont feel good just shoot some hoops or do some jump rope or something.
-never reached body fat goals
-distracted by college and bouts of focus on otehr things besides vert (basketball team, college, long distance PRs)
- stay hungry stay focused. 

Need to attack training as follows
3 days in the gym and weight room:
-Good ass warmup (see below)
-Low level Plyos(pogo jumps, side to side, low box jumps, etc) or Max Effort jumps or depth jump or ME plyos (depth jumps at rim) or bounds or sprints.  Will keep it mainly low level plyos and max effort jumps (low volume) until i make some progress and lose some weight no need to overcomplicate this aspect.
-Squat 3x5 keep pushing weight up, throw in MEBM 20 reps adarqui reccomended. 

Core + upper twice a week
pullups and bench
shoulder press
tris bis
good glute activation drills
hip flexor
planks
situps and crunches 

Recovery
stretch foam roll and sleep well

Diet
- lots of veggies and good healthy meals lose them lbs slowly and steadly

Need to get as strong as possible in next 4 months in squat rack.  My jump form/reactivity/ has never been great a lot of room to imrpove.  405 on my back for good reps should do the trick no doubt. 

Fav warmup
Warm up I prefer to use before jumps,sprints, lower lift, ball etc etc


foam roll (in room beforehand)

mobility
rolls into v
side to side
prone scorpions
hip circles
glute bridges
hip stretch x 30 sec
recotris femoris/psaos x 30 sec
hip flexor x 30 sec
advanced glute bridge x 10 w/ 3 sec
jumping jacks x15
jumping jacks seal x 15
squats x 10
toe toeches x 10
leg swings x 10 each way
lateral lunges x 10 each
jump squats x
hip flexor x 30 sec
advanced glute bridge x 10 w/ 3 sec pauses
lateral line jumps 3x5 seconds


need to add to journal
1) SLEEP -
2) PHYSICAL STATE- 
3) STRETCH MOBILITY/FOAM ROLL/ACTIVE RECOVERY-
4) DIET
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 08, 2015, 03:01:23 pm
Week 1 get strong

1) SLEEP - only 5 or 6 hour not that good
2) PHYSICAL STATE-  4/5 mostly recovered from the previous session. Good sign
3) STRETCH/ACTIVE RECOVERY-  good foam roll pre workout and pre bed stretches
4) DIET- 4/5- really clean day grilled chicken, shrimp, salad, kimchi, just ate a few too many calories

Warm up- foam roll and stretches. Played a kid 1 on 1 and did pretty well but kid wasn't good

High pogo jumps 4x5   

Squats 3x5 225 felt good and strong first time squatting in a long while
Squat MEBM- 185lbs X 20. Def rough finisher. See how I respond to it next few sessions and day agree

GHR 3x15 body weight

Pull-ups 9, 8, 8. Deadhang 45 degGoal is to increase greatly as I lose weight
Bench 225x10. Not bad hopefully I maintain while I try to cut. Upper work will mainly be just pull-ups and push-ups
Push-ups 1x50 chest to deck


Solid workout day. Expecting some serious DOMS
Title: Re: DUNK finally- if not now when
Post by: adarqui on November 10, 2015, 10:35:10 pm
niiice MEBM! you plan to hit those 20 reppers every squat session? if so, legs should explode.

welcome back man.
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 11, 2015, 05:14:57 am
Adarqui what up. Yea I plan on hitting those as finishers for awhile at least plus glute ham when possible. Basically trying to get lean and strong usually a tough goal but my squat is pretty detrained at this point so shouldn't be a problem pushing that for a few months
Any other recommendations for MEB?
Title: Re: DUNK finally- if not now when
Post by: vag on November 14, 2015, 07:36:52 pm
I call those rvjs one-step. The plant 'steps' don't count. Not that it makes any difference but it is nice to have a global reference.
Also, third person wearing power perfect ii, we own the forum now  :P
Title: Re: DUNK finally- if not now when
Post by: LBSS on November 15, 2015, 01:40:14 am
terminology problem: i call that a two-step jump. the last step is a step. the bit where you have your foot off the floor is a weird false step.
Title: Re: DUNK finally- if not now when
Post by: vag on November 15, 2015, 05:10:26 am
terminology problem: i call that a two-step jump. the last step is a step. the bit where you have your foot off the floor is a weird false step.

I agree in general, I count false steps too. But I wouldn't count it in this case, his foot is in the air at all times. He does not gain any speed from the 'back' leg (R) to call it a step, he would push off his L either way.
Foggy area by definition though, not saying I'm right and you wrong, just laying out how I classify them.
Maybe we could call all those cases 0.5 so this one was 1.5?
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 16, 2015, 05:31:54 pm
Week 2 get strong

1) SLEEP - 6 or so hours 
2) PHYSICAL STATE-  4/5 mostly recovered
3) STRETCH/ACTIVE RECOVERY-  good foam roll night before 
4) DIET- 3/5 decent

Warm up- decent   

pogos 3x10
-Wanted to do some running but tried and almost busted my ass floor to slippery will only do 3 step for now

Squat up to 3x5 275. Felt great and deep ready to bump this up. 
MEBM- 205 x20  felt decent excited to get to 225 soon

GHR 3x10 body weight

Pull-ups 3x10

Some upper body and calf work

Good news and bad.

The bad- I weighed 209 tonight
The good I can still do a weak rim grab. If I keep squatting hard getting strong and get to a reasonable weight for jumping by 2016 (190) I should see instant gainz
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 18, 2015, 01:44:08 pm
Week 2 get strong

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  4/5 pretty good from all the volume Monday. Feel solos
3) STRETCH/ACTIVE RECOVERY-  stretching and 1 hr yoga session plus foam roll at night
4) DIET- 4/5

Warm up- decent   

Tuck jumps- 3x5

Squat up to 3x5 295lbs. Def a good working weight for the next week or so. Felt heavy on back but got it up with decent Bar speed.  After 3-4 sessions I think I can get back to 315 and close in on previous Strength PRs(at a 15-20lb heavier body weight tho)
MEBM- not today left hip was a little off during the session

GHR 3x12 body weight

Pull-ups a few


Yoga-  1 hr class. Felt pretty solid and I need the mobility and flexibility work. Will try to hit this (free) class up 2-3 times a week.  Should be good for increased mobility/flexibility, recover, stress, and some glute activation as well.

Cool
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 20, 2015, 12:55:46 pm
Week 2 get strong

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  3/5  left hip still a little tweaked. Been stretching didn't feel during squat
3) STRETCH/ACTIVE RECOVERY-  good foam roll and stretch. 
4) DIET- 4/5

Warm up- decent   

pogos 4x5

Squat up to 3x5 295.  Felt great and strong. Hip didn't bother. Bar speed decent. Will post vid.
MEBM- BSS- x20 per leg w/ 10lb dbbells. Will bump weight up felt good. Wanted to work in BSS plus dont think body is quite ready for this squat volume. Will alternate MEBM to regular squat when I feel up to it

GHR 3x10 body weight

Pull-ups 3x10 real nice

Bench 225x8', x6

Some upper body reps

Good Day. Morning weight was 205.8 so thst was solid. Need to drop down before I still more ME jumps in January.  Plan on doing a quick peak block towards middle of February. 
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 21, 2015, 04:02:30 am
Yep left hip joint is feeling rough. Warming up it was fine to do parallel squats yesterday however I'm feeling it again today. Pretty much described in the thread below. Sucks I was just getting my strength back...
http://forum.bodybuilding.com/showthread.php?t=138509543

So what I plan to do -
Feet together groin/feet stretch 5 mins a day
Squat to stand stretch
Defrancos lumber 11
Adductor work at gym+Glute bridges
More stretches and foam rolls
Any pain in the hole then def don't go that low
Put feet more forward. Possibly squat to a higher depth. Maybe Adarq style half squat
Use BSS instead of squatting 3 times a week . Break BSS PR with 3 sec pause  3x6 155lbs

Sucks..
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 23, 2015, 05:08:32 pm
Week 3 get strong

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  3/5  left hip still Bothered but felt better.
3) STRETCH/ACTIVE RECOVERY-  good foam roll and stretch. 
4) DIET- 3/4

For warmup did the band exercises that Gukl recommended(http://youtu.be/SE-yVP691SA) and WOW helped big time feel for minimal impingement. Still am going to keep squats above parallel for the strength cycle from here on out. About a "2/3" squat i would say similar to what Joel smith precribes in this post http://www.just-fly-sports.com/three-squat-variations-for-athletic-power-and-vertical-jump-development/   I also used a box just for reference IE as soon as I felt my leg getting close to box that was the depth

2/3 Squat up to 3x5 275. Owned this pretty easy and form felt good with feet pretty much facing forward. Used a box for depth reference but still a normal squat didn't actually "sit" on squat powerlifting style. Hip didn't bother. Bar speed fasf.
MEBM- 2/3 squat 225 x20  felt it real good in the quads and glutes too

GHR 3x12 body weight

Pull-ups x12,x12x8 


Some upper body and calf work

Yoga- did an hour long class felt good

solid
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 25, 2015, 04:30:38 pm
Easy day today

-massage

A few depth drops

Good rehab and prehab drills(band distraction work, adduction, TKEs) and good warmup

Played some basketball

Hip feeling okay
Title: Re: DUNK finally- if not now when
Post by: gukl on November 26, 2015, 06:47:18 pm
Hey man, just remembered when my hip flared up compression right at the top of the thigh helped to a decent degree. As in like tight ace bandage or something. I've seen a few oly lifters like pat mendes and Scott hisaka do something similar for hip problems which is where I got the idea from but may be worn a try!
Title: Re: DUNK finally- if not now when
Post by: bball2020 on November 27, 2015, 10:54:05 am
thanks ill look into it.  feeling a lot better for sure but still going to stick with above parallel squats for a bit.  good stuff
Title: Re: DUNK finally- if not now when
Post by: bball2020 on December 02, 2015, 06:22:17 am
On vacation for two weeks traveling to Germany belgium Austria Italy Switzerland. Sweet.
Been doing body weight stuff and left hip feeling great. Going to a local gym today or tomorrow to get a squat and jump session in for sure. No shoes so going to use the 2.5lbs under heels.

Starting the "7 day vertical jump cure" routine for the duration of vacation and will find a squat rack Atleast 4x ! 
Title: Re: DUNK finally- if not now when
Post by: Raptor on December 02, 2015, 09:20:28 am
My dad had a chance to remain in Switzerland when I was 1 year old, demanding political asylum. He had to come back because my mom didn't have a job and we don't have relatives... so... he had to gave up on that (if he were to stay, we would've had to live ~1 year or so on our own).

And because he did that a bunch of stuff unfolded later on... anyway, I would love to live there.
Title: Re: DUNK finally- if not now when
Post by: Leonel on December 02, 2015, 01:11:34 pm
Switzerland is a great place to live indeed. What places are you going to visit in switzerland? Maybe I can give you a few suggestions. ;)
Title: Re: DUNK finally- if not now when
Post by: bball2020 on December 02, 2015, 06:47:24 pm
PMed you Leonel. Maybe u can even direct me towards a good place to workout when there.
Title: Re: DUNK finally- if not now when
Post by: bball2020 on December 27, 2015, 08:41:37 am
heck of a holiday.  successfully visited 20 different countries this year so thats cool. Also hip is feeling a TON better going to keep doing prehab type movements and monitoring how it feels.  downside is i did minimal workouts and my weight is still WAY higher than i need it to be.  goal is to get below 190, get strong, and get high.
back at it

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  5/5  hip not bothered and absolutely no sorness
3) STRETCH/ACTIVE RECOVERY-  none really
4) DIET- 4/5 almost a perfect day and stayed under my calorie count
5) WEIGHT- 208.5

Decent Warmup got sweaty shooting a few jumpers and such. 

jumps at rim about 4.  Just a rim touch didnt want to go all out first day back and floor of gym still sucks


adductor "good girls" 3x15

pullups- 3x9

squats- 185lbs 2x5, 1x20 

GHR- x 30 reps

a few curls


overall decent day didnt kill myself first day back so should still be productive in gym on monday.  Need to make sure im playing pickup or doing some sprint conditioning type training 2x per week a long with some easier cardio a few times a week as well

Title: Re: DUNK finally- if not now when
Post by: adarqui on December 27, 2015, 10:40:15 am
heck of a holiday.  successfully visited 20 different countries this year so thats cool.

damn!!  :wowthatwasnutswtf: sounds fun.
Title: Re: DUNK finally- if not now when
Post by: bball2020 on December 29, 2015, 03:02:51 am
Was tempted to workout on Monday but DOMS was too much. Mainly glutes quads and upper back. Real nice. Diet was decent. Did get a little bit of walking in so that was good. Diet was decent 207 in morning been staying under my goal calorie count
Title: Re: DUNK finally- if not now when
Post by: bball2020 on December 31, 2015, 05:37:11 am
12/30/15 workout get FIT


1) SLEEP - 6 or so hours 
2) PHYSICAL STATE-  3/5  still pretty sore from last session mainly in glute and quads
3) STRETCH/ACTIVE RECOVERY-  foam roll
4) DIET- 4/5
5) WEIGHT- 207.5

Decent warmup including some hip band drills

pogo jumps x 30

squats- 205lbs 2x5, 1x20 

GHR- x 30 reps

some upper body work

besides some soreness felt pretty strong today.  diet is coming along, basically light breakfast maybe hard boiled eggs or a banana, huge bowl of spinach with some oil/vinegar+chicken breast for lunch, and then more salad maybe a soup and a protein for dinner.  using a calorie counting app and keeping it under 1800 calories or trying to atleast.  will add more calories (protein bars etc) if i feel too tired to workout and post workout need to make sure i get adequet protein.  dont want to lose too much muscle...also supplemnts of daily vitamin, fish oil, BCAA, vitamin D. 

Title: Re: DUNK finally- if not now when
Post by: bball2020 on January 05, 2016, 02:54:35 am
5 Jan 16

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  4.5/5  no soreness felt pretty good
3) STRETCH/ACTIVE RECOVERY-  none
4) DIET- 4.5/5
5) WEIGHT- didnt weigh in

Decent warmup including some jump shots, a few low intensity sprnts, and hip band drills

adductor good girls 3x15

squats- 215lbs 2x5, 1x20 

GHR- x 30 reps

pullups 4x10 varying grips


good workout, need to keep pushing the diet #1 concern is losing weight while maintaining/gaining muscle slowly.  also need to make sure i am playing pickup for cardio benefits+health benefits+calorie burn+fun.
Title: Re: DUNK finally- if not now when
Post by: bball2020 on July 25, 2016, 08:52:47 pm
Back at it. Stopped posting and made no gains besides some upper body on deployment. Now inport for atleast a year and going for PRS across the Board want to reach all time high in overall physical fitness. Edited first post for goals but really focusing on diet and getting into shape while lifting to maintain muscle. Need to take it easy and get hips real loose before squatting again hips killed me before and keep reps low. Anyways...

Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch. 
4) DIET- 5/5  mainly salad and protein(150G) great start

Warm up- none oops

Basketball/cardio/intervals
- played pickup for 1.5 hours. Rusty and terrible rhythm but great exercise

Weights
- shoulder press 115 3x6 seated
-curls 3x8
Some more curls and shoulder dumbbell

Core
- decline sit-ups x40 with 25lb

flexibility/mobility


Good day 1 need to stick it out
Title: Re: DUNK finally- if not now when
Post by: LBSS on July 25, 2016, 11:00:22 pm
 :welcome: back
Title: Re: DUNK finally- if not now when
Post by: bball2020 on July 26, 2016, 10:49:08 pm

Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch. 
4) DIET- 4/5   great start

Warm up- none oops

Basketball/cardio/intervals
- played pickup for 1.5 hours.

Weights
None today

Core
 

flexibility/mobility
Foam roll and little stretch

Will do some testing and weighing in on Saturday (staturday)
Title: Re: DUNK finally- if not now when
Post by: bball2020 on July 27, 2016, 10:34:51 pm
Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5  feel great 
3) STRETCH/ACTIVE RECOVERY-  good stretch 
4) DIET- 4/5   

Warm up- decent 

Basketball/cardio/intervals
- played pickup for 1 hour good stuff

Weights
Bench 224x4,x6,x4
Rope push downs 3x8
Bunch of push-ups
GHR 3x8 with 25

Core
 Ntr

flexibility/mobility
Foam roll and little stretch

Title: Re: DUNK finally- if not now when
Post by: bball2020 on July 30, 2016, 12:54:10 pm
Thursday and Saturday workouts

Week 1 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5 
3) Recent PRs-  N/A
4) DIET- 4/5   

Warm up

Basketball/cardio/intervals
- played pickup for 1 hour Thursday

Weights
Pull-ups 5x8 varying grips (Thursday)

military press 3x6 145lbs
Lateral raises 3x10 15lb
Curls Dbbell 3x10 per arm 35s
Shrugs 3x10 w 3 sec hold
BSS 3x8   30s  ---going to really push these until I'm repping 100s again !! Love um
GHR 3x8

Core
 decline sit-ups 3x20 (THurs)

Jumps/sprints
Low pogo 3x15
High pogo 3x5

flexibility/mobility
Foam roll and stretch

Staturday
Weight 207 - not horrible reached goal of 2lbs a week
Waist right at 34
Title: Re: DUNK finally- if not now when
Post by: bball2020 on August 08, 2016, 09:33:56 am
Didn't post much last week but played Bball 3 days and got some lifts in. Will further update. Moving to the west coast !
Title: Re: DUNK finally- if not now when
Post by: adarqui on August 14, 2016, 02:24:51 am
Didn't post much last week but played Bball 3 days and got some lifts in. Will further update. Moving to the west coast !

nice where @?

and when u giong to dunk! get it!
Title: Re: DUNK finally- if not now when
Post by: bball2020 on August 23, 2016, 01:46:46 am
SOCAL. Beautiful here and mostly settled in. Can't get over it being 75-80 and sunny with like no humidity . Shits on east coast and even FLA weather ppl here don't even look at the weather daily just assume it's going to be great

Week 3 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5 
3) Recent PRs-  N/A
4) Diet- a solid near 5. Basically salad and chicken FTW a little rice and a banana.  This Mexican grocer grills ur meat for u on the weekend. Great for meal Prep wow

Military press 3x6 145lbs

Curls 3x8 70lb

Shrugs 3x8
Curls dumbbell 3x8 per arm

Some full court 1 on 1 for cardio and lights abs
Title: Re: DUNK finally- if not now when
Post by: bball2020 on August 23, 2016, 09:40:28 pm
Quick workout

Diet not so great today but decent calorie wise

5 sets of pull-ups
Face pulls 3x8

BSS 40lb 3x8
45 degree back raise 3x8

Some calf raises
Title: Re: DUNK finally- if not now when
Post by: adarqui on August 24, 2016, 03:08:47 pm
SOCAL. Beautiful here and mostly settled in. Can't get over it being 75-80 and sunny with like no humidity . Shits on east coast and even FLA weather ppl here don't even look at the weather daily just assume it's going to be great

Week 3 get fit

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5 
3) Recent PRs-  N/A
4) Diet- a solid near 5. Basically salad and chicken FTW a little rice and a banana.  This Mexican grocer grills ur meat for u on the weekend. Great for meal Prep wow

Military press 3x6 145lbs

Curls 3x8 70lb

Shrugs 3x8
Curls dumbbell 3x8 per arm

Some full court 1 on 1 for cardio and lights abs

ya man I might want to experience that cali weather one day.. man it's brutal in FLA right now.

cali seems like it has so many beautiful trails to run too..

might eventually go out there for the tech community .. dno yet.
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 03, 2017, 06:51:34 pm
sup

been getting fit again slowly.

down to 199lbs BW and about 32 inch waist.  Calorie counting and eating a ton of protein.
Focusing on general strength in fitness until I get down to a good BF/BW then go for some more vertical jumping Sub 180lbs

So far this week some notable stats

Bench- 255 x 6
BSS- 3x6 60s
Pullups one good set of 12
military press- 135 x 6
a lot of other strength work, sets of core (decline situps, leg raises), and GHR. 

Need to continue working, plus add more mobility + jump work and play some bball (been playing once a week or so general conditioning and jumping) and stay motivated.  I find that getting lifts in before work early has been clutch. No excuse to miss.

Once I get that BW in check  :ibjumping:
Title: Re: DUNK finally- if not now when
Post by: LBSS on May 04, 2017, 12:37:16 am
199 and 32" waist is impressive. how lean are you?
Title: Re: DUNK finally- if not now when
Post by: jr on May 04, 2017, 12:56:43 am
199 and 32" waist is impressive. how lean are you?
I was thinking the same thing. I'm like 178 right now and 33".
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 04, 2017, 05:07:35 pm
Maybe between 32 and 33 inch waist. Idk exactly how lean I am but definitely close to a full fledged 6 pack
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 05, 2017, 10:34:22 pm
Friday
Bench 255x5, 244 2x5
Some tricep and push-ups. Core work including hanging leg

Sunday
Bench 275x3, 300x1, 250x4.  First time I've reached 300 in awhile and at this weight
Tricep push downs. Some abs.
Quick indoor bike .
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 10, 2017, 08:43:50 am
May 8
Pull-ups neutral grip  x15, x8, x6
BSS 3x6 60's
Inverted row 3x8
Face pull 3x8

May 10
Military press 145lbs x6, 2x5
Lat raise and curls
Easy hanging leg raises
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 15, 2017, 11:04:29 pm
May 13
Bench press 275x1, 255 2x4, 225x6
Tricep push down
Ab raises

May 14
Pull-ups neutral grip x16, x10, x8
BSS 3x6  65's
Face pulls 3x8
Calf raises 3x8
GHR 3x8 15lbs
Rhythmic jump squats 3x5 45lbs
Seated row 3x8

May 15
Military press 3x8
Curls and lateral raises
Curls and shrugs

Was a great diet weekend. Then I went to outback...
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 26, 2017, 07:40:39 pm
May 19
Military press 3x6 135lbs
Pull-ups and some curls
Ab burnout.


May 22
Push-ups 86
Sit-ups 101
Bench 225x6,x8x8
Tricep push downs and some more abs
Bike indoors 12 mins about 135 calories

May 23
Pull-ups x10, x8, x15
Seated row
Face pulls
BSS 2x6  70s
GHR 3x8 20lbs

May 24
Military press 155 x4, 135 2x6
Curls. Lateral raises. Few shrugs

May 26
Bench 275x4, 255 2x6
Tricep push down 3x8 80lb
Incline press 3x8 205lbs
Triangle push-ups and leg raises
Cyrotherapy. 90 seconds in a -200 degree chamber. Brand new by my house. Will come in handy when start vert training
Title: Re: DUNK finally- if not now when
Post by: bball2020 on May 27, 2017, 03:18:21 pm
May 27
Pull-ups 35lb dumbbell x8, x6, x6
Squat jumps rhythmic 3x6 bar
Bulgarian split squat 3x6 70's dbbell
Face pulls 3x8. Seated row 3x8
Glute ham raise 3x8. Calf raises 3x8
Roman chair on GHR 3x8 (obliques)
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 on February 14, 2018, 11:09:36 pm
whats going on.  3rd reboot of this journal but im getting after it 2018.  Will no long be on a ship by the end of a year and will have much more consistency in my routine.  Also, I turn 30 in 2019 so it seems like a good goal to focus on.
I have been a poster off and on for a long time (2010 or before) and a inconsistent progress logger.  I NEED to get back to and defeat all my previous PRS and reach a physical fitness level and athleticism level i have never reached.   I am 28 but when i started vert training (18 or even earlier on the old forums terminal vertical i think or even other ones plus db hammer) i was 175 pounds or so and reached some decent numbers for being 5 10 and a half about 7 6 reach (or maybe 7 7)

Anyways: short term (4 month range) plan
- DIET  after reaching 197 or so 33 inch waist, I regressed for the rest of 2017.  Back to 209.  Goal remains sub 175 to actually beat 10 year old PRs jumping.  Short term goal sub 200.  (2lbs per week)
- low level plyos 3 times per week.  I do not want to jump maximally or play basketball till I am 195 or below. 
- mobility/flexibility.  I have access to free yoga almost 5 days a week.  I need to get to 2 sessions a day.  Hips and knees aren't always that favorable once I get training and have always been a tight jumper and squatter.  Still foam roll stretch and warm up properly...
- weights: I have always responded well to upper body so ill keep doing that.  Easily repped out 315 on bench last year.  However want to actually improve in pullups and hit the shoulders harder too.  For legs, I am focusing on getting strong AF in BSS (100 for reps).  1 because I will only have access to dumbbells and 2 to build some strength back up while I increase my hip mobility before I get into the normal squat heavy + jump vert train mentality. 
- Cardio.  for life reasons and all that.  Walking, bball eventually, biking.  etc. 
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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)
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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.

Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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.
Title: Re: DBT (Dunk Before Thirty)
Post by: Coges on February 27, 2018, 06:27:35 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.

How long have you been Keto? Did you make the transition slowly or just jump straight in?
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 on March 12, 2018, 06:26:18 pm
was low carb for awhile first.  it is tough but my body def responds to it.
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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

Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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. 
Title: Re: DBT (Dunk Before Thirty)
Post by: adarqui on March 17, 2018, 06:09:29 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.

nice!! sub200 sounded like a good goal, leaning up always helps. good stuff!
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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..
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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.
Title: Re: DBT (Dunk Before Thirty)
Post by: bball2020 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.
Title: Re: DBT (Dunk Before Thirty-five)
Post by: bball2020 on March 22, 2022, 08:43:16 am
What up. Been back at it for little over a month. Goal is to get fit, ripped, and hit some PRs all around including vert, squat, BSS, pull-ups. For lower body doing a JackM like setup. Main lifts noted below.
Weight is still a major focus. At 213 from a peak of 229 a few months ago. Sub 200 short term goal. Sub 180 long term. Sub 170 if i get crazy ha

17feb
Squat 3x5 225lbs.
BSS 3x6 12s. Back raise

18 Feb
Bench almost 215 3x5. Can do 225. Norm acc
Sauna 15 mins. Steam 5.

23 Feb
Bench 215 3x5. Normal acc
Squat 225 3x5. Next time try 245lbs. No acc

26feb
Bss 3x6 26kg
Upper

1 mar
Bench 225x5, 205 2x5
Squat 245 3x5. Normal accessories

6 mar
Bench 245x4, 235 2x5

7 March
Squat 255 3x5. —- repeat better form
BSS easy. Hip thrusts 3x8 135lbs

13 March
Squat easy.
Bss 2x6 28kg — repeat better form
Pull-ups and back. Light bench.

15 March
Bball game. Sauna 12 mins.

16 March
Squat 3x5 275 —- repeat FR better form
Hip thrusts 3x8  155lbs
BSS 3x6 14’s
45 back raise x 24

17 March
Bench 205 3x8
Sauna

18 March
Mainly light lower body
Tib/calf raises
Back raise + hanging abs finish.
Sauna
Title: Re: DBT4 (Dunk Before Thirty-4)
Post by: bball2020 on March 24, 2022, 03:15:41 pm
25 March
Squat 275x5, a few lighter sets - repeat
BSS - 3x6  12’s
Hip thrust - 3x6 185lbs
Tib / calf raises 2x25 each (BW)
Back raise (x25) (BW)
Hanging abs (3x10)  (BW)
Pull-ups and lights upper body
Sauna session (15 mins 80C)
Title: Re: DBT4 (Dunk Before Thirty-4)
Post by: bball2020 on March 29, 2022, 09:57:06 am
28march
Squat 2x275lbs.  Repeat again!! 
Hip thrust 225lbs 3x6
BSS 3 sets
Back raise x30 BW
Hanging abs 3x10 BW
Decent sauna session
Title: Re: DBT4 (Dunk Before Thirty-4)
Post by: bball2020 on April 03, 2022, 09:20:05 am
 31 March
Front squat 3x5 105lbs
Bss 3x6 (w pause) BW
Hip thrust 3x6  185lbs
Hanging abs 3x10 BW
Easy upper - incline bench 105lbs 3x8
Sauna
Front squats feel great. Wish I would have done these back in the day. Really hits the quad and takes more balance and core strength. Also lighter weight gives back a break. We will see.


02 April
Basketball pickup. Felt pretty good

3 April
Squat 3x5. 275.
Solid, might try 285 next time depending on how I’m feeling
BSS 3x6 w 3 sec pause 8kg
45 degree back raise 3x8
Hanging ab 3x8
Tib raised and calf raises bw 3x25
Sauna 15 mins

Weight is getting better. Down to 209 from a high of 228. Gonna start more jumping type work and cardio once I’m below 200.
Title: Re: Dunk before 3-4
Post by: bball2020 on April 08, 2022, 07:29:50 am
5 April.
Played ball. Good workout. Felt ok not great.

8 April
Squat up to 285x5 felt okay.
Bunch of squat sets on way down
Few set of front squats
Sauna session

No other lifts today. Will be without a squat rack for a week so will hit other exercises then.
Might start using a belt. Low back been locking up a little bit.
Title: Re: Dunk before 3-4
Post by: bball2020 on April 11, 2022, 05:10:04 am
11 April
Bss 3x6 w 3 sec pause 16kg
Glute thrusts for reps
Some upper including dbell bench
Calf raise and Tib and then raises
Hanging abs
Title: Re: Dunk before 3-4
Post by: bball2020 on April 14, 2022, 05:22:43 pm
14 April
Bench  205lbs x8, 185lbs 2x8
Squat 245 3x5
BSS light 3x6
45 degree back raise x24

Been traveling so kept squat light
Title: Re: Dunk before 3-4
Post by: bball2020 on April 26, 2022, 08:13:09 am
26 April
Squat 3x5 255lbs — bit tougher than expected
BSS 3x6 w pause 12’s
45 degree Back raises x24
Bench 3x8 185lbs
Some upper / calf & Tib / quick abs
Sauna
Title: Re: Dunk before 3-4
Post by: bball2020 on May 04, 2022, 05:19:11 pm
30 April
Squat 2x5 275lbs, 1x10 225lbs
Bss 12s

4 May
Squat 285x5, 275x5, 225x10
Bss  3 sec hold 3x6  12s
45 degree back rai

285 felt good. Keep ramping up squat with front squat mixed in.
Bw around 209lbs. Not doing any jumps till I get down to below 200.
Title: Re: Dunk before 3-4
Post by: bball2020 on May 07, 2022, 11:01:35 am

6 may
Upper-  barbell bench (225 and then lower)
Sauna session 20 mins

7 May
Squat 285lbs 2x5, 225x10
Bss  3 sec hold 3x6  12s
45 deg back raise x 30 total
Tib raised and calf raises
Hanging abs  2x8

Next lower session hitting front squat for sure. Right now I like 2 back squats then 1 front squat session alternating. Just need to keep pushing and also pushing diet / walking to get that bw down more and overall fitness up. 
Title: Re: Dunk before 3-4
Post by: bball2020 on May 16, 2022, 02:35:52 am

13 may
Squat 295x5, 275x5, 235x10
Light bss
45 degree back raise x30
Title: Re: Dunk before 3-4
Post by: bball2020 on May 21, 2022, 08:58:01 am
16 May
Front squat 155lbs x5, 135lbs 2x5
Some random machines lower body
Sauna

21 May
Squat 275x5, 225x10, 185x10
back raises
Title: Re: Dunk before 3-4
Post by: bball2020 on May 31, 2022, 06:31:19 pm
25 may
Squat 225x5, 225x10!
Bunch of sets of pin squats

28 May
275 3x5. Really good set
BsS 3x6
Back raise 3x10 BW
Calf/Tib raises 2 sets
Hanging abs 4 sets

31 May
Squat 285x3, 225x10
Bench up to 225 for a few and down
Back raise and some accessories


Not gonna have a gym membership for about two weeks so gonna use this as a Deload for a bit
Title: Re: Dunk before 3-4
Post by: bball2020 on June 25, 2022, 04:14:39 pm
Back at it after time off.

22 June
Bench 205x5, 185lbs for reps
Bunch of accessories


25 June
Squat 225 2x5, 185x10.
BSS w 3 sec pause  3x6  35’s
Back raise 45 deg x 30
Title: Re: Dunk before 3-4
Post by: bball2020 on July 12, 2022, 11:01:07 pm
1 July
Squat 235 3x5
BSS w 3 sec pause 3x6  30’s
45 degree back raise x 24

11 July
Squat 225 3x5
Reverse hypertension 5 sets with 25s

12 July
Basketball. Decent pickup.
Title: Re: Dunk before 3-4
Post by: bball2020 on July 24, 2022, 08:41:09 pm
24 July
BSS w 3sp 3x6. 40s
RH - 3x8 70lbs
Hanging abs 4 x10