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aiir

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Stuck's (Old) Journal
« on: October 28, 2010, 08:16:07 pm »
0
AS OF 10/28/10
AGE: 14 years, birthday's coming up 1/4, sophomore in HS

HEIGHT: 5 feet, 3 inches w/o shoes

WEIGHT: 113.2 lbs

SLEEP SCHEDULE: Weekdays: Wake up at 6:45 AM, used to go to bed 11:30+ PM, now usually I'm legitly sleeping by 11 USUALLY
Weekends: 8:30-10:00AM wake up, and sleep at 10:30-12:00

BODY TYPE: I wouldn't say I'm completely skinny, but I am a lighter athletic build. Slightly musclular, more then others my height, but nothing big. My wingspan is 5'9.5", don't know if that's good or bad...

GOALS: Short term:
-Gain some major muscle/weight, and I can afford to gain A LITTLE body fat(online tests showed it's 9-15%)
-Eat healthy(easier said then done)
-Make it to ALL workouts, INCLUDING plyo's
-Manage my time so that I can afford to practice skill work, go to gym, etc. w/o sacrificing study time
Long Term:
-Make the school team next year as a Junior(don't care if it's JV or V)
-Hit 31" by start of next school year(September)

CURRENT ABILITY: I used to think I had a 28.5" vert. I didn't. I had always used my reach number from ~8 months ago, w/o shoes. Using the current with shoes calculations, my vert dropped to a horrid 24". So demotivated when that happened.

INJURY HISTORY: Never sprained, broken, twisted, fractured anything.

TRAINING HISTORY & ACHIEVEMENTS: Weightlifted for last 6 months, but 90% of gains came from the last 2 months, when I designed a program with Lance. Did not try out 9th grade, missed 10th grade tryouts(pretty sure I wouldn't have made it).

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: 2 days upperbody, 2 lowerbody. Plyo's as well. Been screwing up and missing lots of workouts in the past 3 weeks. I'll put my actual program in the next post.

BRIEF OVERVIEW OF CURRENT DIET: Vegetarian, use ON Serious Mass postwkt, diet's sorta clean, but I do drink a soda/eat chips once/twice a week..

IMPORTANT ACTIVITIES: School, lots of homework(honors)...basically it
« Last Edit: March 11, 2016, 08:53:33 pm by stuck »
Log

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

aiir

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Re: StuckintheAir's Journal
« Reply #1 on: October 28, 2010, 09:58:48 pm »
0
Thursday 10/28/10 (Week 7, Day 1)
Push Press: 95lbs x1 PR* ; 70 lbs x 10, 6, 5
-45 seconds rest between each set (rest-pause)

Pullups: 11, 6, 4
-45 seconds rest; shoulder width; bodyweight

Dips: 8, 5, 4
-45 seconds rest; bodyweight

MACHINE Lateral Raise: 2 x 10 with 40lbs
-some idiot was hogging the 12.5 DB's, so I used this

Wide Grip Pullups: 2 x 6, 10 lb buffer
-use these instead of Lat Pull

Bent Leg Raises (Captain's Chair): 25, 19
MTS Chair Crunch
-----
Good workout, drinking some protein right now, gonna post plyo's later
Log

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

aiir

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Re: StuckintheAir's Journal
« Reply #2 on: October 28, 2010, 10:07:08 pm »
0
Here's a link to LanceSTS's explanation of the rest pause sets that I use for upperbody.
Page 2 is the type I use for squats/deadlifts.
http://vertfreak101.com/training/showthread.php?786-Effective-and-Time-Effecient-Upper-Body-Training-For-Athletes

My entire workout (again, credit to Lance, AlexV):
-----
Upper A:
Push Press- 45 sec RP
Pullups- 45 sec RP
Dips- 45 sec RP
DB Side Raise- 45 sec RP
Wide Grip Pullups- 45 sec RP
-----
Lower A:
Jump Snatch: 3x4
Hang Clean: 3x4
Box Squats: 45 sec RP
Lunges: 2x8
Calf Raises: 3x failure
High-Rep Leg Curls: 2x20
-----
Upper B:
Bench Press:45 sec RP
Bent Over BB Row: 45 sec RP
Bicep Curl: 45 sec RP
DB Side Raise 45 sec RP
Inverted Wrist Curls: 2x failure
-----
Lower B:
Squats- 10 set RP
RDL- 10 set RP
Lunges- 2x8
Glute-Ham Raise- 45 sec RP
Calf Raises- 3x failure
-----
Core: Day A's
Exercise Ball Speed Crunches
MTS Chair Crunches
Leg Raises
-----
Core: Day B's
Weighted Planks
Incline Weighted Side Planks
Cable Woodchoppers
Leg Raises on Captains Chair
-----
Plyo's 1
Dynamic warm up + iso lunge (45 second hold)
Stiff leg ankle hops 3 sets of 15 reps
Tuck jumps 3 sets of 10 reps
Lateral cone hops 3 sets of 10 reps
Double leg bounding 3 sets of 7 reps
Sprint Accelerations 3 sets of 20 yards
-----
Plyo's 2
Dynamic warm up + iso lunge (1 min hold)
Single leg lateral line hops - 3 sets of max jumps in 30 seconds
Single leg low hurdle hops- 3 sets of 8 jumps
Lunge jumps- 3 sets of 7 jumps each leg
Single leg bounds for height - 3 sets of 7 bounds
Sprint starts- 3 sets of 5 starts- (start explosively as possible, decelerate at 5 yds.)
Log

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

adarqui

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Re: StuckintheAir's Journal
« Reply #3 on: October 29, 2010, 01:35:21 am »
0
nice man this journal looks great so far..

As many others I've seen, I will post workouts here instead of VF now, as I like the format better and to increase activity.

AS OF 10/28/10
AGE: 14 years, birthday's coming up 1/4, sophomore in HS

HEIGHT: 5 feet, 3 inches w/o shoes

WEIGHT: 113.2 lbs

SLEEP SCHEDULE: Weekdays: Wake up at 6:45 AM, used to go to bed 11:30+ PM, now usually I'm legitly sleeping by 11 USUALLY
Weekends: 8:30-10:00AM wake up, and sleep at 10:30-12:00

BODY TYPE: I wouldn't say I'm completely skinny, but I am a lighter athletic build. Slightly musclular, more then others my height, but nothing big. My wingspan is 5'9.5", don't know if that's good or bad...

your wingspan is far greater than your height right now, so that's definitely a good thing.. you're on rondo status, relatively :)


Quote
GOALS: Short term:
-Gain some major muscle/weight, and I can afford to gain A LITTLE body fat(online tests showed it's 9-15%)
-Eat healthy(easier said then done)
-Make it to ALL workouts, INCLUDING plyo's
-Manage my time so that I can afford to practice skill work, go to gym, etc. w/o sacrificing study time
Long Term:
-Make the school team next year as a Junior(don't care if it's JV or V)
-Hit 35" by start of next school year(September)

very nice man!@$!



Quote
CURRENT ABILITY: I used to think I had a 28.5" vert. I didn't. I had always used my reach number from ~8 months ago, w/o shoes. Using the current with shoes calculations, my vert dropped to a horrid 24". So demotivated when that happened.

INJURY HISTORY: Never sprained, broken, twisted, fractured anything.

TRAINING HISTORY & ACHIEVEMENTS: Weightlifted for last 6 months, but 90% of gains came from the last 2 months, when I designed a program with Lance. Did not try out 9th grade, missed 10th grade tryouts(pretty sure I wouldn't have made it).

very nice, lance is a beast coach.. love that dude.



Quote
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: 2 days upperbody, 2 lowerbody. Plyo's as well. Been screwing up and missing lots of workouts in the past 3 weeks. I'll put my actual program in the next post.

BRIEF OVERVIEW OF CURRENT DIET: Vegetarian, use ON Serious Mass postwkt, diet's sorta clean, but I do drink a soda/eat chips once/twice a week..

just curious, how long have you been a vegetarian? how did you get started on that type of diet?



Quote
IMPORTANT ACTIVITIES: School, lots of homework(honors)...basically it

adarqui

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Re: StuckintheAir's Journal
« Reply #4 on: October 29, 2010, 01:38:44 am »
0
Here's a link to LanceSTS's explanation of the rest pause sets that I use for upperbody.
Page 2 is the type I use for squats/deadlifts.
http://vertfreak101.com/training/showthread.php?786-Effective-and-Time-Effecient-Upper-Body-Training-For-Athletes

My entire workout (again, credit to Lance, AlexV):
-----
Upper A:
Push Press- 45 sec RP
Pullups- 45 sec RP
Dips- 45 sec RP
DB Side Raise- 45 sec RP
Wide Grip Pullups- 45 sec RP
-----
Lower A:
Jump Snatch: 3x4
Hang Clean: 3x4
Box Squats: 45 sec RP
Lunges: 2x8
Calf Raises: 3x failure
High-Rep Leg Curls: 2x20
-----
Upper B:
Bench Press:45 sec RP
Bent Over BB Row: 45 sec RP
Bicep Curl: 45 sec RP
DB Side Raise 45 sec RP
Inverted Wrist Curls: 2x failure
-----
Lower B:
Squats- 10 set RP
RDL- 10 set RP
Lunges- 2x8
Glute-Ham Raise- 45 sec RP
Calf Raises- 3x failure
-----
Core: Day A's
Exercise Ball Speed Crunches
MTS Chair Crunches
Leg Raises
-----
Core: Day B's
Weighted Planks
Incline Weighted Side Planks
Cable Woodchoppers
Leg Raises on Captains Chair
-----
Plyo's 1
Dynamic warm up + iso lunge (45 second hold)
Stiff leg ankle hops 3 sets of 15 reps
Tuck jumps 3 sets of 10 reps
Lateral cone hops 3 sets of 10 reps
Double leg bounding 3 sets of 7 reps
Sprint Accelerations 3 sets of 20 yards
-----
Plyo's 2
Dynamic warm up + iso lunge (1 min hold)
Single leg lateral line hops - 3 sets of max jumps in 30 seconds
Single leg low hurdle hops- 3 sets of 8 jumps
Lunge jumps- 3 sets of 7 jumps each leg
Single leg bounds for height - 3 sets of 7 bounds
Sprint starts- 3 sets of 5 starts- (start explosively as possible, decelerate at 5 yds.)

sick, this will be a very fun log to watch.

that's a nice article too, i missed that one.

aiir

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Re: tryin' to get StuckintheAir...
« Reply #5 on: November 02, 2010, 12:46:25 am »
0
NEVER MIND! I remembered that I did my Day 3 wkt on Saturday..whew. Only Day 2 missing this week...that and the plyo's
Here it is:
--------------------
Saturday 10/30/10 (Week 7, Day 3)

Bench Press: 95x1(No PR :( ) ; 70 lbs- 11, 6, 5
-45 sec Rest Pause, missed 100lbs- I stuck halfway  :-[

CABLE Bent Over BB Row: 40lbs; 2x8
-on cable because the BB's were all being used

Standing Bicep Curl: 40lbs; 3x8
-good

Seated Machine Curl: 70 lbs; 2x8
-killing the biceps lol

DB Side Raise: 12.5 lb DB's; 3x10
-SHOULDERS are BOULDERS hehehe  :P

Wrist Curls: 30 lbs, 3x?
-OUCH forearms were in flames

Weighted Planks: 35lbs; 2x1:00
Incline Side Planks: 10 lbs; 1x1:00
---
Great wkt in general
Log

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

aiir

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Re: tryin' to get StuckintheAir...
« Reply #6 on: November 02, 2010, 12:50:29 am »
0
Monday 11/1/10 (Week 7, Day 4)

Squats: 180x1* PR! ; 10x1 with 165 lbs
+10 on the PR and I didn't squat in 2 weeks!  :o

RDL's: 165x1* PR! ; 5x1 with 145 lbs
-not working well with rest pause, I think I'll switch to a 4x6 or something

Lunges: 2x8 with 90 lbs
-GLUTES burn
-----
that's it for today, had to leave early, plyo's tomorrow
PEACE
Log

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

Zetz

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Re: tryin' to get StuckintheAir...
« Reply #7 on: November 02, 2010, 01:20:17 am »
0
Welcome to the forums.

As many others I've seen, I will post workouts here instead of VF now, as I like the format better and to increase activity.

AS OF 10/28/10
AGE: 14 years, birthday's coming up 1/4, sophomore in HS

HEIGHT: 5 feet, 3 inches w/o shoes

WEIGHT: 113.2 lbs

Imagine your weight but about 6 inches taller. That was me freshman year of high school. Wow... makes my tiny frame now seem pretty big. Glad you're doing this now, I wish I had found this sight when it first opened.

Quote
SLEEP SCHEDULE: Weekdays: Wake up at 6:45 AM, used to go to bed 11:30+ PM, now usually I'm legitly sleeping by 11 USUALLY
Weekends: 8:30-10:00AM wake up, and sleep at 10:30-12:00

BODY TYPE: I wouldn't say I'm completely skinny, but I am a lighter athletic build. Slightly musclular, more then others my height, but nothing big. My wingspan is 5'9.5", don't know if that's good or bad...

Sleep schedule. You're just like me. Get some more sleep man, it helps recovery A LOT. It'll also keep you focused during classes so you don't have to lose study time at home because you can't remember stuff.

Quote
GOALS: Short term:
-Gain some major muscle/weight, and I can afford to gain A LITTLE body fat(online tests showed it's 9-15%)
-Eat healthy(easier said then done)
-Make it to ALL workouts, INCLUDING plyo's
-Manage my time so that I can afford to practice skill work, go to gym, etc. w/o sacrificing study time
Long Term:
-Make the school team next year as a Junior(don't care if it's JV or V)
-Hit 35" by start of next school year(September)


I wouldn't trust online tests, but that's probably about right for your weight/height/age. Eating healthy is definitely tough, carry some food with you in your backpack to school if you can. That's what I try to do. Since you want to gain weight you don't want to go too long without eating, which is way too easy to do in high school.

Quote
CURRENT ABILITY: I used to think I had a 28.5" vert. I didn't. I had always used my reach number from ~8 months ago, w/o shoes. Using the current with shoes calculations, my vert dropped to a horrid 24". So demotivated when that happened.

INJURY HISTORY: Never sprained, broken, twisted, fractured anything.

TRAINING HISTORY & ACHIEVEMENTS: Weightlifted for last 6 months, but 90% of gains came from the last 2 months, when I designed a program with Lance. Did not try out 9th grade, missed 10th grade tryouts(pretty sure I wouldn't have made it).

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: 2 days upperbody, 2 lowerbody. Plyo's as well. Been screwing up and missing lots of workouts in the past 3 weeks. I'll put my actual program in the next post.

BRIEF OVERVIEW OF CURRENT DIET: Vegetarian, use ON Serious Mass postwkt, diet's sorta clean, but I do drink a soda/eat chips once/twice a week..

Good stuff man. Keep off the injuries. My sophomore year was the first time I had any. Fractured my waste. Junior year I tore my anterior deltoid. You DO NOT want that to hold you back for almost 8 months like it did to me.  What team are you trying out for? If you're vegetarian, you might want to check out scooby on youtube. He's an old time bodybuilder. Massive dude, and he's vegetarian. He has some pretty good recipes but don't expect anything too tasty.

Quote
IMPORTANT ACTIVITIES: School, lots of homework(honors)...basically it

Keep up the schoolwork more than anything. If you want to get anywhere and actually have time to keep training and improving the grades will be more important than 30 minutes at the gym on a single day. Work your lifting around school not the other way around. I have to schedule around my classes, homework, concert band, jazz band, solos, and musical pit. Scheduling isn't too hard if you set your priorities.

adarqui

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Re: tryin' to get StuckintheAir...
« Reply #8 on: November 02, 2010, 06:36:27 am »
0
nice post zetz!

aiir

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Re: tryin' to get StuckintheAir...
« Reply #9 on: November 02, 2010, 07:08:05 pm »
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Thanks Zetz! see this is what I love about Journals, SUPPORT. I'm very very very easily distracted, and these help a lot.
Log

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

Zetz

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Re: tryin' to get StuckintheAir...
« Reply #10 on: November 02, 2010, 10:49:49 pm »
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Same reason I like the journals. It's not like everyone reads all of them. (except adarqui). But you're in almost the same kind of thing I've been in so I thought I'd share my two cents.

vag

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Re: tryin' to get StuckintheAir...
« Reply #11 on: November 03, 2010, 05:08:49 am »
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Same reason I like the journals. It's not like everyone reads all of them. (except adarqui). But you're in almost the same kind of thing I've been in so I thought I'd share my two cents.

I read them all too  ;D
woot

adarqui

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Re: tryin' to get StuckintheAir...
« Reply #12 on: November 03, 2010, 05:44:26 am »
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Same reason I like the journals. It's not like everyone reads all of them. (except adarqui). But you're in almost the same kind of thing I've been in so I thought I'd share my two cents.

I read them all too  ;D

nice :)

you'll learn ALOT that way..

vag

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Re: tryin' to get StuckintheAir...
« Reply #13 on: November 03, 2010, 06:41:34 am »
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Same reason I like the journals. It's not like everyone reads all of them. (except adarqui). But you're in almost the same kind of thing I've been in so I thought I'd share my two cents.

I read them all too  ;D

nice :)

you'll learn ALOT that way..


Yes , reading everyday logs you find gems that you'll never find in articles. Real situations , how different people respond to same training stimulus , how different athlete types progress , how similar athletes respond to different training stimulus and so on...
From what i see in the logs though , mostly everyone reads everything in here , especially  the old forum members...
woot

aiir

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Re: tryin' to get StuckintheAir...
« Reply #14 on: November 05, 2010, 08:34:59 pm »
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did some jumping, and phone fell out of my pocket and the screens fcked up...not telling parents till sunday 11:00 PM :P
anyways, time to get myself up to date on workouts:

Did Plyo's A on Tuesday.

Wednesday 11/3/10 (Week 8, Day 1)
Push Press: (95x1) 70 lbs x 12, 6, 6
-no PR; weak overall

Pullups: 10, 5, 4
-weak again

Dips: 12, 6, 4
-pretty good

DB Side Raise: 3x? with 12.5 lbs

---
Thursday 11/4/10
Jump Snatch: 2x4 with 45 lbs
-baddd

Hang Clean: 4x3 with 65 lbs
-hella fun, gonna use more weight now I got form down

GHR: 2x5
-HAMSTRING HURT LIKE [bleep]

Seated Calf Raise: 115 lbs, 2x18
-decent
-----
Plyo's B today

« Last Edit: November 18, 2010, 12:31:30 am by StuckInTheAir »
Log

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