My goals...

[Needhelp]

my goals: 6 pack, increase muscle mass, lose BF and add 10 inches on my vertical leap...

Here's what i'm doing to accomplish them..

Routine:

Mon: Chest/Tri's/Abs (Sets of: 12, 10, 8)
---------------------------
Warm up Incline Press
Incline Press
Flat Bench Press
Incline Flyes
Skull Crushers
4 Sets of 20 for abs
90 Degree Crunches
Reverse Crunches
Twist Crunches


Tuesday: Legs
Light squats (No rack) -- 4 sets of 15 going really slow focusing on form
Front squats
Single Leg Squat

Wed: Abs (Same as Mondays abs)

Thursday: Back/Bi's/Forearms (Sets: 12, 10, 8)
DeadLift
Standing Barbell Curls
Concentration Curls
Hammer Curls
Reverse Barbell Curls

Friday: Shoulders/Abs
Clean and Press
Military Press
(abs same as other days)

Then, I do air alert Monday-Friday...

This is Air Alert 2 (IT guarantes to add 8-12 inches on your vert in 12 weeks)

There are 5 excercises that you do 5 times a week Mondays through Fridays.
Leap Ups, Calf Raises, Step Ups, Thrust Ups, and Burn Outs

Leap Ups

step 1: bend down to a 1/4 squat position with your hands it in front of you. Put your your arms by your side and raise your forearms up so your arms from a 90 degree angle (sorry if this sounds confusing). Then jump up.

step 2: Jump up into the air to a minimum of 8 to 10 inches and when in the air put your hands down byour sides and make your arms straight.

Repeat

Calf Raises

Do this one leg at a time. Get a book about 4 inches thick and get something to hold onto to keep your balance like a chair. While standing straight up, place the ball of one foot (keep the other leg elevated) on the book and let the heel hang over the edge. Your entire body weight will be resting on the planted foot which will be stretching your calf downward.

Raise yourself up on your toes as high as you can using only your calf muscle then lower yourself back down so your heel is below the edge of what you are standing on. This is one rep. Repeat. Switch legs after completing all reps for one leg. Rest 25 seconds in between sets.

Step Ups
Get a chair and place it in front of you. Place one foot on the chair so your thigh is parallel to the ground. You should be in a stepping position with one leg up and one leg on the floor. Push up with the elevated leg as hard as you can so your body and feet actually leave the chair. While in the air , cross or switch your legs so that when you land you should be in the same but opoposite position as before. This is one rep. Repeat. Rest 3-4 minutes in between sets.

Thrust Ups
Simply jump straight up (1 rep) and as soon as you land jump up again as high and as hard as you can. When you land don't bend your legs, unlike the leap ups)Rest 1 minute in between sets.

Burn Outs
Jump up no more than 1/2 to 1 inch off the ground as you did in the thrust ups. Don't bend your knees and during this excercise you must be elevated on your tiptoes as high as possible and keep this position during this entire excercise.

Week 1:
Leap Ups 1 set 50 reps
Calf Raises 2 sets 10 reps
Step Ups 2 sets 10 reps
Thrust Ups 2 sets 15 reps
Burn Outs 1 set 50 reps

Week 2:
Leap Ups 1 set 100 reps
Calf Raises 2 sets 20 reps
Step Ups 2 sets 15 reps
Thrust Ups 2 sets 20 reps
Burn Outs 1 set 100 reps

Week 3:
Leap Ups 1 set 125 reps
Calf Raises 2 sets 25 reps
Step Ups 2 sets 15 reps
Thrust Ups 2 sets 25 reps
Burn Outs 1 set 150 reps

Week 4:
Leap Ups 1 set 150 reps
Calf Raises 2 sets 30 reps
Step Ups 2 sets 20 reps
Thrust Ups 2 sets 30 reps
Burn Outs 1 set 200 reps

Week 5:
Leap Ups 2 sets 100 reps
Calf Raises 2 sets 35 reps
Step Ups 2 sets 20 reps
Thrust Ups 2 sets 35 reps
Burn Outs 1 set 250 reps

Week 6:
Leap Ups 2 sets 125 reps
Calf Raises 2 sets 40 reps
Step Ups 2 sets 25 reps
Thrust Ups 2 sets 40 reps
Burn Outs 1 set 300 reps

Week 7:
Leap Ups 2 sets 150 reps
Calf Raises 2 sets 45 reps
Step Ups 2 sets 25 reps
Thrust Ups 2 sets 45 reps
Burn Outs 1 set 350 reps

Week 8:
Leap Ups 2 sets 200 reps
Calf Raises 2 sets 50 reps
Step Ups 2 sets 30 reps
Thrust Ups 2 sets 50 reps
Burn Outs 1 set 400 reps

Week 9:
Leap Ups 2 sets 250 reps
Calf Raises 2 sets 55 reps
Step Ups 2 sets 20 reps
Thrust Ups 2 sets 55 reps
Burn Outs 1 set 450 reps

Week 10:
Leap Ups 2 sets 300 reps
Calf Raises 2 sets 60 reps
Step Ups 2 sets 35 reps
Thrust Ups 2 sets 60 reps
Burn Outs 1 set 500 reps

Week 11:
Leap Ups 2 sets 350 reps
Calf Raises 2 sets 65 reps
Step Ups 2 sets 35 reps
Thrust Ups 2 sets 65 reps
Burn Outs 1 set 550 reps

Week 12:
Leap Ups 2 sets 400 reps
Calf Raises 2 sets 70 reps
Step Ups 2 sets 40 reps
Thrust Ups 2 sets 70 reps
Burn Outs 1 set 600 reps

Diet:

~8:00 (Somedays an hour earlier or later)-- 3 Eggs, Oatmeal, 2 banana's

10:30 -- Tuna, Veggies, and banana

12:30 -- Chicken, Rice, Veggies

1:00 -- Work

3:30 -- Beef Jerkey

6:00 -- Off/Chicken, Veggies, Rice (?)

7:30/Workout

~8:30/ Whey/Water, Oatmeal

10:30 -- Turkey, Veggies, Whey W/ Milk, banana

Vertical is the least important of the goals, but i would still like to add on my vertical...

I might add in sprints on Wednesday, Sat, and Sunday... Good or bad?

Any suggestions would be cool

 

[b fold the truth]

Hmmm...I still think that a few things MIGHT help you with your vertical...

Heavy Squats (3-5 rep range), use bands when possible
Power Cleans, Jerks, Snatches

The other stuff sounds interesting...I just don't know enough about it to tell you one way or another...

B True

 

[Needhelp]

Ok... I'm already doing cleans, and heavy squats I erally cant do

Jerks, and snatches. What mucscle groups do they work? I might add those in on Friday...

 

[b fold the truth]

Remember that you are not training to develop a body part...you are training for function.

STILL think you need to find a way to do heavier squats...if I can do them...anyone can.

B True

 

[Needhelp]

Hmm..

What do you think of the routine?

Right now, size (And losing BF so I look bigger than I am ) and a 6 pack are the main goals... I'm considering going out for basketball and that's why I'd want to add on my vert (29" now )-but it's not that important

 

[b fold the truth]

I still feel that gaining size and losing bodyfat is an oxymoron. The two words don't really belong in the same sentence... I do think in extremes though. I either want to get super huge or extremely ripped...but slight changes may happen.

Think about it though...to gain mass you must take in an excess of calories. To lose bodyfat you must take in fewer calories. You can only do one or the other.

B True

 

[jnyce7]

Your 'Air Alert' regimen seems like quite an undertaking for 12 weeks. Awesome if you can keep that up. Curious to know how it go.

I think you are neglecting Tri's and Back some.

 

[Needhelp]

I might add in DB Rows for back and Close grp bench for tri's. that good?

What about the diet?

 

[b fold the truth]

I still feel that gaining size and losing bodyfat is an oxymoron. The two words don't really belong in the same sentence... I do think in extremes though. I either want to get super huge or extremely ripped...but slight changes may happen.

Think about it though...to gain mass you must take in an excess of calories. To lose bodyfat you must take in fewer calories. You can only do one or the other.

B True

 

[jnyce7]

I might add in DB Rows for back and Close grp bench for tri's. that good?

What about the diet?

That's better. I would say since you are doing tri's on chest day close grip bench might be a bit redundant. Add in some shaping movements (cables, kickbacks, etc) instead, since your chest workout should have your tris worked up. May I suggest also adding some type of pulley (pull-downs, rows) exercise for back and maybe dumbells laterals/uprights for shoulders? I'm an advocate of a shaping/isolation exercise in each bodypart workout.

I'm the wrong cat to ask about diet. But I'll try to throw you some ideas. I would move the oatmeal to preworkout, to power you thru and because it has a low GI, instead of postworkout. To facilitate this, try to move a version of your 6oclock meal to 3:30. Take simpler carbs after your gym session along with protein (you can find many posts on a good postworkout shake/supplement combo). The Whey/Milk shake may be a bit too much that late in the day, try it with water instead. Your gonna get sick of banannas.

Hope this helps and take my advice for what's it's worth.