NBAfan's training journal

[NBAfan#21]

Friday, June 24th, 2011

Bench press:

6 x 95lbs
3 x 135lbs
2 x 165lbs
1 x 195lbs
1 x 215lbs
1 x 235lbs - ''PR''
0 x 250lbs
0 x 245lbs

Notes: im happy with this ''PR'' but im a bit upset i couldnt lock out the 250lbs. I felt like i was so close. After that miss though the i wasnt even close to making the 245lbs. I think i will try my 1 rep max one more time in a few days and i will try to go for 240lbs this time

 

[NBAfan#21]

Saturday, June 25th, 2011

Deadlift:

7 x 135lbs
4 x 185lbs
3 x 225lbs
2 x 275lbs
2 x 315lbs
1 x 385lbs
1 x 420lbs
1 x 455lbs - ''PR''

Notes: awesome workout! i wasnt even planning on going to the gym that day but ended up going after work anyway. My legs started shaking like crazy midway through the lift! I actually got scared a bit and almost gave up on the lift lol. first time it ever happened

40 pounds away from 5 plates!!

 

[JDid23]

Dude sick job. I'm sure you looked ripped as fuck with your current weight. Youve come a hell of a long way

 

[Tblock1]

yeah man there is getting to be some serious strength in here for your bodyweight awesome stuff!

 

[NBAfan#21]

Dude sick job. I'm sure you looked ripped as fuck with your current weight. Youve come a hell of a long way

yeah man there is getting to be some serious strength in here for your bodyweight awesome stuff!

thanks guys! yeah i think i look ripped but thats because of my low bodyfat percentage i think. I will try to post some pics sometimes in the future

 

[NBAfan#21]

Monday, July 4h, 2011

Squat:

5 x 95lbs
5 x 135lbs
4 x 185lbs
5 x 225lbs
5 x 240lbs
12 x 255lbs
3 sets x 10 x 150lbs

Reverse lunges: (standing on a 45lbs plate)

3 sets x 8 x 40lbs

 

[NBAfan#21]

Tuesday, July 5th, 2011

Bench press:

5 x 95lbs
4 x 135lbs
5 x 160lbs
5 x 170lbs
7 x 180lbs

Dumbell rows:

8 x 55lbs
3 sets x 10 x 80lbs

Dumbell press:

3 sets x 10 x 55lbs

Notes: Horrible workout. No energy whatsoever. Went to a party, drank, and only had 2 hours of sleep then i had to wake up and go to work. I was half asleep during my workout lol.

 

[NBAfan#21]

Ok so i decided i will follow the 5/3/1 routine for the next few weeks. I will do it 3 times a week going on monday wednesday and friday and i might do some plyometrics on some days too.

I will replace the ''over head press day'' by a ''dips day'' because of my left shoulder that doesnt allow me to do any direct shoulder work (its been like that for about 3-4 months now).

I will also start taking creatine again and maybe buy some protein powder

 

[Tblock1]

yeah even though I hate missing workouts sometimes its better to just skip a workout if you really feel like you are too tired to get motivated enough. This only applies with heavy lifting though I think with anything else you can just push through

 

[moya]

wow, agree with the others in here... some awesome strength gains, guess i havent looked in here in a while...
keep pulling heavy... that Ed Coan routine is legit... i put 20ish lbs on my dead with it recently...