Author Topic: Marc's Journal  (Read 5591 times)

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marcdayne

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Re: Marc's Journal
« Reply #15 on: March 31, 2021, 05:00:32 am »
+1
Just a terminology correction, this is actually a 1 step approach, i could even say it is something between 1-step and drop-step.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here.  :highfive:

Yes i agreed sir. Thank you for the correction sir vag 🍻 cheers 😉

I like reading members journals here. Very inspiring and gives me Motivation.🥰

marcdayne

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Re: Marc's Journal
« Reply #16 on: April 01, 2021, 04:36:44 am »
+2
REST DAY

Gonna reserve my energy for tomorrow dunk session

marcdayne

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Re: Marc's Journal
« Reply #17 on: April 02, 2021, 05:29:31 am »
+1
Friday

Morning jump
Failed to dunk standard ball 10 ft. My jump is low when no arm swing. :(


After Lunch Session:Intensity

RDL
Bar 1x 10
50lbs 1x 10
70lbs 5x10

Standing GM
Bar 1x10
50lbs 1x10
70 4x10
50lbs 1x10

Then im practicing snatch Lol my form sucks and awkward haha  :trolldance:

Stretching


 


« Last Edit: April 02, 2021, 05:43:56 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #18 on: April 03, 2021, 09:28:44 am »
+1
Saturday

Homeworkout

Push up
3x10

Dips
3x10

DB shoulder press
15lbs ea 5x15-20
« Last Edit: April 04, 2021, 10:43:59 pm by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #19 on: April 04, 2021, 10:42:14 pm »
+2
Monday

Warmup
Skip Rope
Depth Jumps

Session:Power

Elevated Box Squat
With shoes on
100lbs+bar 1x3
200lbs+bar 1x3
300lbs+bar(failed) with belt
250lbs+bar 1x1
280lbs+bar 1x1 with belt
Working sets
300lbs+bar 1x3 barefoot with belt and knee pads
300lbs+bar 1x2 barefoot with belt and knee pads

Power Clean form sucks
30lbs+bar 3x3
50lbs+bar 3x3



marcdayne

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Re: Marc's Journal
« Reply #20 on: April 05, 2021, 10:02:28 pm »
+1
Tuesday

Upper Body
Muscle Up x 1

Pull Up
BW 3x6

Suspension Inverted Pull Up
BW 3x10

Pec Fly Machine
100lbs 1x12
110lbs 1x12
120lbs 1x10

Dips
BW 3x10



marcdayne

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Re: Marc's Journal
« Reply #21 on: April 07, 2021, 03:39:22 am »
+1
Wednesday

Morning dunk/vert
For 1 and half hour cant dunk 10 ft mini ball my vert jumped is low but always touch the rim

Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x2
280lbs+bar 1x2
280lbs+bar 1x3
300lbs+bar 1x2
250lbs+bar 1x5
250lbs+bar 1x3
250lbs+bar 1x3

Patrick Step Up
Bar 1x10 ea leg
100lbs+bar 3x10 ea leg

SL Calf Raise
30lbs 3x10 ea leg

Wall Tibs
3x12-15
« Last Edit: April 07, 2021, 03:41:53 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #22 on: April 08, 2021, 01:40:59 am »
+1
REST DAY

Sore quads🙄
Vert test tom 🙏
« Last Edit: April 08, 2021, 01:42:49 am by marcdayne »

Coges

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Re: Marc's Journal
« Reply #23 on: April 08, 2021, 05:35:15 am »
+1
REST DAY

Sore quads🙄
Vert test tom 🙏

Nice. Get after it mate!
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

marcdayne

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Re: Marc's Journal
« Reply #24 on: April 08, 2021, 06:21:35 am »
0
REST DAY
Sore quads🙄
Vert test tom 🙏

Nice. Get after it mate!

Thank you sir coges🙏🤙cheers mate🍻
« Last Edit: April 08, 2021, 06:24:30 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #25 on: April 09, 2021, 12:06:11 am »
+2
Friday

Morning jumps
1hr session
I dunk 10 ft rim 6 times mini ball but many misses dunk

Drink whey protein chill 1hr then went to the Gym

Heres my workout:

RDL
Bar 1x10
30lbs+bar 1x8
50lbs+bar 1x10
80lbs+bar 3x10

Standing Good Morning
Bar 1x10
30lbs+bar 1x10
50lbs+bar 3x10


marcdayne

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Re: Marc's Journal
« Reply #26 on: April 09, 2021, 10:25:47 pm »
+1
Saturday

Upper Body

Barbell bench press
40lbs+bar 1x10
70lbs+bar 1x10
100lbs+bar 3x10
70lbs 3x10

DB Inclined Bench Press
20lbs ea 1x10
30lbs ea 1x10
50lba ea 3x10

Straight Bar Dips
<a href="http://www.youtube.com/watch?v=aAuF8Ji-VUQ" target="_blank">http://www.youtube.com/watch?v=aAuF8Ji-VUQ</a>
3x10
Neutral Grip
<a href="http://www.youtube.com/watch?v=W1riGSc0KQk" target="_blank">http://www.youtube.com/watch?v=W1riGSc0KQk</a>
1x10

Machine Pec Fly
100lbs 1x10
110lbs 1x10
120lbs 1x10
« Last Edit: April 09, 2021, 10:27:56 pm by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #27 on: April 11, 2021, 06:45:42 am »
0
Sunday

Sprinting x5 50 yards i think

marcdayne

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Re: Marc's Journal
« Reply #28 on: April 12, 2021, 12:28:21 am »
+2
Monday

Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x3
280lbs+bar 1x1
280lbs+bar 1x2
300lbs+bar 1x2
200lbs+bar 1x10

Patrick Step Up
Bar 1x10 ea leg
50lbs+bar 1x10 ea leg
100lbs+bar 3x20 ea leg

SL Calf Raise
35lbs 3x10 ea leg

Wall Tib Raise
3x10-15

marcdayne

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Re: Marc's Journal
« Reply #29 on: April 13, 2021, 07:48:34 am »
+1
Tuesday

Light Upper Body Workout

Muscle Up x1 + High Pull Up x6
High Pull Up 2x6

Lateral Pull Down
70lbs 5x10