NBAfan's training journal

[Tblock1]

solid workout. Did you get any cardio out of that?

 

[JDid23]

you've come a hell of a long way bro. congrats on all your success

 

[NBAfan#21]

solid workout. Did you get any cardio out of that?

thanks. i didnt get much of a cardio out of this one because i took longer breaks than usual. I usually aim for 45 seconds to 75 seconds breaks but i used a heavier weight on squat this time so i needed extra rest. I still had a good sweat going lol

you've come a hell of a long way bro. congrats on all your success

thanks bro. Hopefully i keep on improving

 

[NBAfan#21]

Wednesday, June 15th, 2011

Did a superset after playing 2 hours of basketball. Took 90 seconds rest between each superset

Pushups:

6 sets x 15

Pullups:

5 sets x 7
1 set x 5
stopped there because i had no enery.

 

[NBAfan#21]

Friday, June 17th, 2011

Circuit training once again. Took 60 seconds to 90 seconds between most of the sets.

Deadlift:

4 sets x 3 x 375lbs
3 x 385lbs
3 x 410lbs "PR"

Dumbell press:

10 x 45lbs
5 x 70lbs
5 sets x 3 x 85lbs

Close grip chinups:

2 sets x 3 x 35lbs
3 sets x 3 x 40lbs

Notes: good workout. I was sweating like a pig througout the whole thing.

 

[JDid23]

great job on the DLs bro. i bet 4 plates feels so badass.

 

[Tblock1]

damn great work! What is your bodyweight at now?

 

[NBAfan#21]

great job on the DLs bro. i bet 4 plates feels so badass.

thanks! yea it felt good. but i want to be able to do 5 plates by the end of the year. I might try the Ed Coan deadlift program in about 2 months (if not before).

damn great work! What is your bodyweight at now?

thank you. My bodyweight is at 157lbs right now. I lost over 5 pounds ever since i started doing this circuit training but as long as im getting stronger its not a problem. I dont eat as much as before too and i stopped taking creatine for 2 months now. I will start it back soon though

 

[NBAfan#21]

Monday, June 20th, 2011

Circuit training (squats, dips and pullups). 60 to 90 seconds rest

Squats:

3 sets x 3 x 295lbs
3 x 315lbs
2 sets x 3 x 295lbs
3 x 300lbs
3 x 305lbs

Dips:

2 sets x 3 x 75lbs
2 sets x 3 x 80lbs
3 x 85lbs
3 x 90lbs
2 sets x 3 x 95lbs ''PR''

Pullups:

2 sets x 3 x 35lbs
3 sets x 3 x 40lbs
3 x 45lbs
3 x 50lbs
3 x 55lbs ''PR''

Pushups: 4 sets x 20

Glute ham raise: 2 sets x 1 (stopped because it gave me a bad cramp in my calf)

Notes: i came in the gym feeling weak but found some energy once i started working out and ended up having a good workout. Also all of my sets of dips today were ''PR'' but i never tested my maxes before and i usually never went under 5 reps. Im happy to know i can do over 2 plates on it though

 

[Tblock1]

damn if you could pull 4 plates at 165 or less youd have a 3 times bodyweight deadlift!