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NBAfan's training journal
- Thread starter NBAfan#21
- Start date
yeah i'll maybe try to sneak in some in the gym because i doubt they allow it.
Thanks. my goal though is to be considered strong compared to anyone and not only compared to the rest of the guys weighing less than 160. lol.
I think i might use some weightlifting gloves as gay as it sounds just for my deadlift sets. lol
Tuesday, November 30th, 2010
OH press:
5 x 80lbs
5 x 110lbs
5 x 115lbs
10 x 120lbs
Pullups
6 (bodyweight)
+25lbs x 7
+25lbs x 6
+25lbs x 5
Dips:
x 6 (bodyweight)
+70lbs x 3
+ 70lbs x 5
+ 70lbs x 6
+70lbs x 7
bodyweight: 160lbs
Notes: Great workout. Happy about the progress on the OH press
OH press:
5 x 80lbs
5 x 110lbs
5 x 115lbs
10 x 120lbs
Pullups
6 (bodyweight)
+25lbs x 7
+25lbs x 6
+25lbs x 5
Dips:
x 6 (bodyweight)
+70lbs x 3
+ 70lbs x 5
+ 70lbs x 6
+70lbs x 7
bodyweight: 160lbs
Notes: Great workout. Happy about the progress on the OH press
Thursday, december 2nd, 2010
Squat:
7 x 135lbs
4 x 205lbs
5 x 250lbs
5 x 265lbs
9 x 280lbs (biggest leg pump ever)
4sets x 8 x 160lbs
bodyweight: 159lbs
Notes: Great! My legs were so pumped i literally was limping when i was walking afterward. Its still sore like crazy today. Never had such a big pump ever. Maybe its the Purple K finally kicking in.
Squat:
7 x 135lbs
4 x 205lbs
5 x 250lbs
5 x 265lbs
9 x 280lbs (biggest leg pump ever)
4sets x 8 x 160lbs
bodyweight: 159lbs
Notes: Great! My legs were so pumped i literally was limping when i was walking afterward. Its still sore like crazy today. Never had such a big pump ever. Maybe its the Purple K finally kicking in.
Tuesday, December 7th, 2010
Dips: 15, 15, 20
Pullups: 10, 10, 7
Pushups: 15, 15, 20
Seated rows machine: 2 sets x 15 x 100lbs
Notes: only had a piece of bread before this workout. Had no energy. I was planning on playing some bball but since the gym was taken by volleyball players i decided to do a light workout.
ALSO: attained one of my long term goals today. dunked for the 1st time later on that day when i went to play some ball. Greatest feeling ever. Main reason why i started doing squats and it finally paid off
Dips: 15, 15, 20
Pullups: 10, 10, 7
Pushups: 15, 15, 20
Seated rows machine: 2 sets x 15 x 100lbs
Notes: only had a piece of bread before this workout. Had no energy. I was planning on playing some bball but since the gym was taken by volleyball players i decided to do a light workout.
ALSO: attained one of my long term goals today. dunked for the 1st time later on that day when i went to play some ball. Greatest feeling ever. Main reason why i started doing squats and it finally paid off
Ok im gonna start updating this log again so i can track my progress and maybe get some advices and tips.
New short term goals:
get to 365lbs 1RM for squat
get to 455lbs 1RM on deadlift
get to 240lbs 1RM on bench press
increase my vertical jump
have more endurance and explosion (for basketball)
So far im following a 3 day full body routine that i came up with, thanks to SouthernLord. Im doing a circuit kind of training with the 3 main exercises of that day and then doing some assistance work.
Im not too worried with gaining weight right now but its still one of my goals. I will eat whenever i feel like it and just concentrate on getting stronger
New short term goals:
get to 365lbs 1RM for squat
get to 455lbs 1RM on deadlift
get to 240lbs 1RM on bench press
increase my vertical jump
have more endurance and explosion (for basketball)
So far im following a 3 day full body routine that i came up with, thanks to SouthernLord. Im doing a circuit kind of training with the 3 main exercises of that day and then doing some assistance work.
Im not too worried with gaining weight right now but its still one of my goals. I will eat whenever i feel like it and just concentrate on getting stronger
Friday, June 10th, 2011
I did a circuit with those 2 exercises with 60 to 90 seconds rest in between
(below are only my working sets excluding the warmups)
Deadlift:
2 sets x 3 x 365lbs
2 sets x 3 x 375lbs (left hand started bleeding on the 2nd set)
3 x 365lbs
Bench press:
3 x 195lbs
2 sets x 3 x 200lbs
3 x 205lbs
5 x 205lbs ''PR''
Notes: Good workout. I had to cut it a bit short because i had to go to work. Also i was happy with the PR on bench press because i felt like i had atleast 1-2 reps more in me.
Also my left shoulder has been bothering me for the last 3 months (if not more) so i stopped doing any direct shoulder work. Good to see that it didnt affect my bench pressing strength
I did a circuit with those 2 exercises with 60 to 90 seconds rest in between
(below are only my working sets excluding the warmups)
Deadlift:
2 sets x 3 x 365lbs
2 sets x 3 x 375lbs (left hand started bleeding on the 2nd set)
3 x 365lbs
Bench press:
3 x 195lbs
2 sets x 3 x 200lbs
3 x 205lbs
5 x 205lbs ''PR''
Notes: Good workout. I had to cut it a bit short because i had to go to work. Also i was happy with the PR on bench press because i felt like i had atleast 1-2 reps more in me.
Also my left shoulder has been bothering me for the last 3 months (if not more) so i stopped doing any direct shoulder work. Good to see that it didnt affect my bench pressing strength
Monday, June 13th, 2011
Did a circuit with squats, dips and pullups. Took about 90 to 120 seconds break between each exercise.
Squats:
5 sets x 5 x 285lbs
Dips:
5 x 25lbs
5 sets x 5 x 65lbs
Pullups:
5 sets x 5 x 25lbs
Glute ham raise (negatives): 5 sets x 3
Notes: good workout. Squats were a real struggle on almost every rep though. I dont think i can increase the weight much more than that next week.
Did a circuit with squats, dips and pullups. Took about 90 to 120 seconds break between each exercise.
Squats:
5 sets x 5 x 285lbs
Dips:
5 x 25lbs
5 sets x 5 x 65lbs
Pullups:
5 sets x 5 x 25lbs
Glute ham raise (negatives): 5 sets x 3
Notes: good workout. Squats were a real struggle on almost every rep though. I dont think i can increase the weight much more than that next week.
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