Author Topic: cowed77's time to get up!  (Read 182773 times)

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cowed77

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Re: from bull to beast, hopefully...
« Reply #465 on: September 19, 2010, 05:51:29 pm »
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fuck im stupid bro.
its actually wed and thurs that im free to hit the gym!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #466 on: September 20, 2010, 06:16:18 pm »
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haha, adarq, good to see that 2 hander. tho i've always preferred 1 handers, stuff like cockbacks...

sure wished i could throw one down soon man!

and yea, can u redo this week's work for me? thanks a mil!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #467 on: September 21, 2010, 04:27:27 pm »
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ah, wed/thurs gives a little more room for training upper..

peace man



Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH


cowed77

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Re: from bull to beast, hopefully...
« Reply #468 on: September 22, 2010, 09:02:59 am »
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week 46
strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20


very short workout, 1 of the shortest i had so far. rain made sprinting impossible, courts were fully booked, and i had to rush off for work. not a good combi.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #469 on: September 23, 2010, 12:24:54 am »
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week 46
strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20


very short workout, 1 of the shortest i had so far. rain made sprinting impossible, courts were fully booked, and i had to rush off for work. not a good combi.

damn that sucks... good job on squat/pullups though.

cowed77

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Re: from bull to beast, hopefully...
« Reply #470 on: September 27, 2010, 03:50:18 am »
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whats it for this week adarq?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #471 on: September 27, 2010, 05:59:01 am »
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whats it for this week adarq?

what's your schedule, same ?



Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 4 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH


cowed77

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Re: from bull to beast, hopefully...
« Reply #472 on: September 27, 2010, 06:07:17 am »
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week 46
strength phase: upper

warmup, prehab

s1: bench: 3 x 5 (85, 90, 87.5) only got 4 reps on 90 tho.
s1: 1 sec rows: 3 x 5 (72.5)

s2: incline DB bench: 3 x 6 (30)
s2 weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 36, 36)
s3: EZ bicep curl: 3 x 8 (25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #473 on: September 27, 2010, 06:07:48 am »
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yea same, weds thurs.

yr really getting up good these days man!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #474 on: September 29, 2010, 05:27:03 am »
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week 47
strength: lower

warmup, prehab
sprint warmup
sprints: 2 x 20m uphill

ME jumps: did not do, courts booked by badminton ppl.
MR tuck jumps: 3 x 10
depth jumps: 2 x 5, just below knee ht

REA squats: 4 x 3 (70, 75, 75, 75)
squats: 5 x (100, 110, 120, 127.5)

BB reverse lunge: 2 x 3 (60)

didnt do all 4 sets due to left toe aches.

pullups: 22
dips: 25
back ext: 2 x 20

leg raises: 2 x 15
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #475 on: September 29, 2010, 05:29:24 am »
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was kinda surprised how i could only do 25 dips, before doing a true AF set, i was sure i could do at least 30, seeing how i was repping them out in previous weeks.






BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: from bull to beast, hopefully...
« Reply #476 on: September 29, 2010, 05:38:12 am »
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i don't know if it's just that you're closer to the cam, but you definitely look bigger in the second pic.. a little less lean possibly (very slightly), but still look thicker.

peace!

cowed77

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Re: from bull to beast, hopefully...
« Reply #477 on: September 29, 2010, 05:38:35 am »
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first pic from sometime back, 2nd pic was just now.
1st pic abt 65kg, 2nd abt 70.

4odd kg of what i think is mostly muscle, so the last GPP phase was quite good in some aspects.

i get more trips to the line these days too, from being able to muscle up shots to get a shot foul CALL when im attacking the rim, instead of inbound passes.

im still damn unhappy though, my numbers tho not awesome as conpared to guys/monsters like rip, rutger, flander, chris, are still pretty decent in their own right.

but they're getting jumps around 40, while im still stuck in the low to mid 30s. fuck. i couldnt care less if i squatted 80kg, if i could get up to 40 man.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #478 on: September 29, 2010, 05:41:56 am »
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i think lean ness levels are at most just a hair. i see myself in the mirror in the morning as a barometer, and the last 2 bottom abs are just a hair less defined as compared to then, if i remember correctly.

but to be able to gain like 10-12 pounds of mass in 2 months is kinda amazing to me.

much thanks for the amazing programming adarq!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: from bull to beast, hopefully...
« Reply #479 on: September 29, 2010, 05:43:18 am »
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would that be abt 10% bf?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm