Author Topic: Serevei's Journal v2.0  (Read 2411 times)

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serevei

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Serevei's Journal v2.0
« on: May 14, 2016, 08:49:03 pm »
+1
Age: 23
Height: 6 foot 3
Weight: ~78kg
Goals: Dunk before end of 2016.

Looking for a reason to get back into fitness and figured I’d attempt to realise my dream of dunking. Currently playing poverty rec league ball once a week and going to the gym ~2 times a week, going to attempt to up this. Currently can get two hands on ring. We’ll see how we go.

Had a failed journal here ~5 years ago lol.

14/5/16:
Legs 1:

Back squat (parallel): 4 x 5 x 65kg
Leg press: 3 x 12 x 90kg
Leg extensions: 3 x 8 x 10kg (each side)
Hamstring curls: 3 x 10 x 38.3kg
Standing calf raises: 5 x 10 x 15kg db.

serevei

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Re: Serevei's Journal v2.0
« Reply #1 on: May 14, 2016, 08:49:29 pm »
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15/5/16:
Legs 2:
Back squat (Work way up to): 1 x 3 x 80kg (Parallel)
Back squat: 3 x 12 x 40kg (ATG)
Bulgarian split squat: 3 x 8 x 9kg db (each leg)
Standing calf raises: 5 x 10 x 12.55kg db.

Was absolutely wrecked after the split squats. Completely dripping in sweat.

Coges

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Re: Serevei's Journal v2.0
« Reply #2 on: May 14, 2016, 10:34:26 pm »
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Welcome back!

What's your VJ like at the moment?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

serevei

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Re: Serevei's Journal v2.0
« Reply #3 on: May 14, 2016, 10:53:34 pm »
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Welcome back!

What's your VJ like at the moment?
thanks! I haven't officially measured but guessing its ~26-28 inches or so.. maybe a bit more.

Coges

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Re: Serevei's Journal v2.0
« Reply #4 on: May 14, 2016, 11:12:03 pm »
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Welcome back!

What's your VJ like at the moment?
thanks! I haven't officially measured but guessing its ~26-28 inches or so.. maybe a bit more.

Nice. What's your reach like cause that vert should put you pretty much at dunking level.

I'm 6'4 and can dunk when jumping 26".
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

serevei

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Re: Serevei's Journal v2.0
« Reply #5 on: May 14, 2016, 11:24:31 pm »
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Welcome back!

What's your VJ like at the moment?
thanks! I haven't officially measured but guessing its ~26-28 inches or so.. maybe a bit more.

Nice. What's your reach like cause that vert should put you pretty much at dunking level.

I'm 6'4 and can dunk when jumping 26".
hmmm, not sure maybe I'm overestimating... my standing reach is ~ceiling height so I just used average ceiling height to calculate it...

Last attempt I was able to get up to ~2nd knuckle at the ring.

serevei

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Re: Serevei's Journal v2.0
« Reply #6 on: May 19, 2016, 06:52:09 am »
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19/5/16.

Rec league ball game.

Played like shit. Our team is 95% guys who have never played before and for some reason they only got one huge division 3 and no division 4... lost like 6-50+ or something lol.

Pretty disheartening especially when you gotta try and stay positive seeing as your one of the only guys who can play...
« Last Edit: May 19, 2016, 07:13:26 am by serevei »

serevei

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Re: Serevei's Journal v2.0
« Reply #7 on: June 05, 2016, 06:57:43 pm »
+1
6/6/16

Legs 1:
Back squat (parallel): 4 x 5 x 65kg
Leg press: 3 x 12 x 90kg
Leg extensions: 3 x 8 x 10kg (each side)
Hamstring curls: 3 x 10 x 38.3kg
Standing calf raises: 5 x 10 x 15kg db.

Been super slack with a heap of work. Changing to shift work from today so should have more time/energy to get to the gym.

LBSS

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Re: Serevei's Journal v2.0
« Reply #8 on: June 05, 2016, 10:17:31 pm »
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what is "average ceiling height"? also are you more comfortable off one or two feet?
Muscles are nonsensical they have nothing to do with this bullshit.

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handstand + backflip + flag

serevei

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Re: Serevei's Journal v2.0
« Reply #9 on: June 06, 2016, 11:23:27 am »
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what is "average ceiling height"? also are you more comfortable off one or two feet?
2 feet for sure.

I assume the ceiling height in my house is ~lowest legal as it's a shitbox  ;D

FP

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Re: Serevei's Journal v2.0
« Reply #10 on: June 06, 2016, 01:55:25 pm »
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6/6/16

Legs 1:
Back squat (parallel): 4 x 5 x 65kg
Leg press: 3 x 12 x 90kg
Leg extensions: 3 x 8 x 10kg (each side)
Hamstring curls: 3 x 10 x 38.3kg
Standing calf raises: 5 x 10 x 15kg db.

Been super slack with a heap of work. Changing to shift work from today so should have more time/energy to get to the gym.

Don't do back squats and leg press in the same workout, especially not consecutively. I would cut out leg extensions too. All these movements are quad dominant. As a beginner, a lot of your gains are gonna come from learning/improving the movement (movement efficiency) rather than muscle gains. By doing 3 similar movements consecutively you confuse your brain and none of the movements develop as much as it could have if you only did one of them.

You are kind of in the same place I was my sophomore year of high school (4 years ago). 2 legged jump, grabbing rim, same height. If you really focus on squatting and also do some sessions where you focus on jumping you'll see a lot of improvement in no time.

serevei

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Re: Serevei's Journal v2.0
« Reply #11 on: June 07, 2016, 03:38:22 am »
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Thanks for the advice Final Phenom, will take on board. I have heard leg extensions are not great for the knees.

7/6/16

Cardio:
Couch to 10km Week 3, Day 1. (2 x (90seconds run/90 seconds walk, 3mins run/3mins walk))

My issue with cardio has always been mental toughness, my fitness itself isn't that bad at all it's just convincing my mind to keep running. (hence why im going back to couch to 10km).

serevei

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Re: Serevei's Journal v2.0
« Reply #12 on: November 19, 2016, 09:35:57 pm »
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19/11/16

Legs 1:
Back squat (parallel): 4 x 5 x 67.5kg
DB Split squats: 3 x 10 x 10kg
Leg press: 3 x 8 x 68kg
Hamstring curls: 3 x 10 x 36kg
Standing calf raises: 5 x 12 x 12.5kg db.

Cardio:
2 hrs of lazy shootaround

serevei

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Re: Serevei's Journal v2.0
« Reply #13 on: November 19, 2016, 09:37:46 pm »
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20/11/16

Legs 2.

Deadlifts: 1x5x75kg (work way up to)
Squats: 3 x 12 x 50kg
Lunges: 3 x 10 x 12.5kg DB
Calf raises: 4 x 12 x 12.5kg DB

Cardio:
1.5hr of lazy pickup bball