Author Topic: tonkits hardwork > talent will dunk soon!  (Read 10748 times)

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tonkits

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Re: tonkits looking to prove hardwork > talent
« Reply #15 on: January 02, 2013, 06:10:53 pm »
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yeah it was one workout, except for the cardio which was done the evening and early in the morning, lifting was done 1130am - 130pm, reactive work was done 2 hours before workout.... is that bad, is that too much, do i have to cut out some workouts?

LBSS

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Re: tonkits looking to prove hardwork > talent
« Reply #16 on: January 02, 2013, 09:29:38 pm »
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i mean if you feel like all those things are helping that's cool. just seems like a lot of different exercises and a lot of repetition (bench, db bench, and chair dips; chin ups and db rows). on second thought i guess it's just not that much, but given where you're at with all your lifts it might make sense to pare things down and just focus on a few.

also, the general rule is to do explosive/speed stuff before heavy stuff, so hang cleans would come before squats. some people do it the other way around, notably kingfish. but he's a bad example for you to follow right now.
Muscles are nonsensical they have nothing to do with this bullshit.

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tonkits

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Re: tonkits looking to prove hardwork > talent
« Reply #17 on: January 02, 2013, 11:09:10 pm »
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@LBSS
thnx for the input, il move hangcleans first then squats
actually i do 3x10 bench and then after the whole routine instead of repeating bench i just do db bench,
same as chinups, i do them then after the whole routine i repeat chinups but instead of chinups i do rows
also the chair dips was just there because i had nothing to do while waiting for someone :)

LBSS

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Re: tonkits looking to prove hardwork > talent
« Reply #18 on: January 03, 2013, 09:46:48 am »
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@LBSS
thnx for the input, il move hangcleans first then squats
actually i do 3x10 bench and then after the whole routine instead of repeating bench i just do db bench,
same as chinups, i do them then after the whole routine i repeat chinups but instead of chinups i do rows
also the chair dips was just there because i had nothing to do while waiting for someone :)

yes, but the point was that DB bench is somewhat redundant with barbell bench. my recommendation was that you pick one or the other and focus on it for a while. same for chin ups and rows.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

tonkits

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Re: tonkits looking to prove hardwork > talent
« Reply #19 on: January 03, 2013, 08:31:59 pm »
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@LBSS
ok thnx man, il just remove db bench and rows and just repeat  barbell bench and chinups,
another thing, if i remove those should i add tricep and bicep work other than bench and chinups coz i read that bench also works triceps and shoulders while chinups work biceps and back?

LBSS

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Re: tonkits looking to prove hardwork > talent
« Reply #20 on: January 04, 2013, 10:32:07 am »
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@LBSS
ok thnx man, il just remove db bench and rows and just repeat  barbell bench and chinups,
another thing, if i remove those should i add tricep and bicep work other than bench and chinups coz i read that bench also works triceps and shoulders while chinups work biceps and back?

yeah add the direct arm work if you want to. it's not crucial unless big guns are a goal of yours (no judgment there, btw, ladies do love big guns). but if you want to do it and have time, knock yourself out.

also, this is based on nothing concrete at all so take it with an enormous grain of salt: if you're focusing on bench, between getting rid of chin ups and getting rid of rows, i'd get rid of chin ups. something about the symmetry between the horizontal push and the horizontal pull seems right. again, based on nothing mechanical that i know of, just feels right. if i'm pressing, i want to do pull ups; if i'm benching, i want to do rows.

so you'd have something like

- hang cleans
- squats
- RDL
- bench
- DB row or BB row
- lunge
- calf raises
- gunzzzzzz (optional)
« Last Edit: January 04, 2013, 10:43:20 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

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tonkits

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@LBSS
thnx again, anyway modified my workout routine already, though im still going to do chinups since i like them, il also add some arm work for biceps and tricep
thnx for the advice on RDL, did some research and saw that RDL exercises hams in the hip flexion part w/c is better for jumping, for a time ive been looking into ham curls and GHR but forgot to research if they are hip flexion or knee flexion, anyway il just put RDL's instead, thnx

tonkits

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last time was my high volume day, today is my strength day,

hang clean 3x6x85lbs
squat 4x5x195lbs (tried adding 10 more lbs but form was going bad last few reps)
rdl 4x8x125lbs
bench press 6x5x125lbs (tried adding 10 more lbs but felt like i cant finish til the last set)
chinups 4x5 no cheat 2x5 2 cheats 3 normal
calf raises 5x20x160 (deloaded felt like i was not pausing that long last time, time to correct it)
one arm db curl 3x8x30
skull crusher 3x8x35

will measure weight once a week only, i get too obsessed sometimes, will measure next workout

tonkits

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Today played bball.  Was a good game. Jumped a lot.  Felt lighter and stronger.  My knees no longer hurt while jumping though after the game my heels hurt.  I dunno if its the concrete floor or what but heels hurt

tonkits

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My heels still hurt.  Didnt do jump ropes and cardio in the morning to rest it.  Been icing it every once in a while also been wearing bball shoes the whole day.  Will try to see if i could play bball later.  Basically just trying to be in a lifting condition tom morning.  Hate this damn

tonkits

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Was able to do some shooting.  Heel pain subsided hopefully 100% tom

tonkits

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high volume day today, heels still at 75% took some pain killer, after warm up it was a bit better

weight: 195-6 lost 2lbs

hang clean 3x6x85lbs
squat 4x10x195lbs (tried adding 10 more lbs but form was going bad last few reps)
rdl 4x8x125lbs
bench press 6x10x125lbs (thats 3 then another 3 sets after calf raises)
chinups 4x8 6 normal 2 cheats then 2x8 5 cheats 2 normal
calf raises 5x20x160
one arm db curl 3x8x30
skull crusher 3x8x35

i was feeling lighter and stronger the past week, i think things are working good for me
increased my lifts today, used the weights ive used during my strength day though with more volume
rdl was going well, form improved

i hope the heel heals soon, its causing my sprints to slow down as well as the single leg bounds

tonkits

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after reading stuff in the forum and out of the forum, i think that i need to quantify my goals in order for me to have something to reach for, having open ended goals like "increase my vert" can or maybe lead to mediocrity or even losing sight of what you really want to acheive.  with that said added quantities to my goals such as get down to 185 lbs
get 40 inches vert (not asap but in a few years)
also to get down to 14% body fat and eventually to 10%

i just forgot to post this but this has been in my mind for a week now, and really trying my best to adhere to diet and training routine to be able to reach my goals, hopefully be able to see results in a couple of months

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Re: tonkits hardwork > talent will dunk soon!
« Reply #28 on: January 08, 2013, 09:35:05 am »
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so first and foremost, what's your diet plan?
Muscles are nonsensical they have nothing to do with this bullshit.

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tonkits

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Re: tonkits hardwork > talent will dunk soon!
« Reply #29 on: January 08, 2013, 03:37:20 pm »
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Basically i have a low carb diet.  Dont eat bread and rice.  I eat pasta around 3x a week only and the rest of the days meat and veggies.  Mymeat is not entirely fat free but trying to get there slowly.  Dont drink any colored beverage only water and coffee in the morning.   I try to eat at a caloric deficit though im not counting the calories im basing it on how i feel.  I dont eat to get full jus enough to get through the next meal.  This has been the case since i started the journal