NBAfan's training journal

[NBAfan#21]

Monday, May 3rd, 2010

Mobility drills as a warm up

Bench press:

5 x 95lbs
3 x 135lbs
2 x 155lbs
1 x 170lbs
1 x 180lbs
1 x 190lbs
1 x 200lbs
(didnt go for more because i didnt had a spotter and last set was pretty hard)

Pullups: (bodyweight)

1 x 11
1 x 8
2sets x 6reps

Unilateral overhead press: (with dumbell; first time ever trying those)

7 x 35lbs
7 x 45lbs
2sets x 5reps x 50lbs

Close grip bench press: (2nd time ever doing those)

5 x 95lbs
3sets x 5 reps x 115lbs

Face Pulls: (Couldn't do it because the machine at my gym was getting fixed)

Side plank: 2 sets


Notes: Good workout overall. I was surprised that im only 15lbs off of my PR for my 1 rep max on bench. I think 225lbs is in reach by the end of summer. I could also probably do 135lbs for 5 reps on close grip but i was just getting adjusted to the form this time (it wasnt hard at all).

 

[NBAfan#21]

Wednesday, May 5th, 2010

Workout in morning:

Mobility drills as a warm up

Front squats: (Wasnt supposed to go too heavy but i miscalculated the intensity and my legs were dead for back squats)

5 x 95lbs
5 x 135lbs
3 x 170lbs
3 x 3 x 195lbs

Back squats:

3 x 135lbs
3 x 170lbs
2 x 200lbs
2 x 225lbs
1 x 245lbs
1 x 260lbs
1 x 285lbs

Workout at night:

Dumbell rows: (2nd time ever doing those; really short breaks because gym was about to close)

12 x 35lbs
8 x 50lbs
5 x 65lbs
2sets x 4reps x 80lbs

Inverted rows:

2 sets x 12reps

Planks: 2sets x 1 minute


Notes: Ok so i was working 11 am to 9 pm and my gym was closing at 10pm. I had to split up my workout so i did the 1st part from 9:00 am to 10:30 am and 2nd part after work from 9:30 pm to 10:00pm. I was really short on time so i had to skip reverse lunges but my legs were already dead from squats anyway. I guess i could of went to the gym earlier in the morning but i usually dont have any energy too early in the morning.

 

[NBAfan#21]

good job mate, keep at it

Thanks man

 

[NBAfan#21]

Wednesday, May 12th, 2010

Deadlift:

5 x 135lbs
4 x 165lbs
3 x 195lbs
2 x 225lbs
2 x 250lbs
2 x 275lbs
2 x 300lbs
2 x 315lbs

Front squats:

5 x 95lbs
3 x 115lbs
2 x 135lbs
2 x 155lbs
2 x 170lbs
2 x 185lbs
2 x 200lbs

Over head press:

5 x 65lbs
2 x 80lbs
2 x 90lbs
2 x 100lbs
2 x 105lbs
2 x 110lbs

Cable rows:

2sets x 12reps x 65lbs
1set x 12 reps x 75lbs

Renegade rows (1st time trying those)

3sets x 8reps x 15lbs


Notes: Great workout overall. Improving on front squats. It feels more comfortable holding the bar and it doesnt hurt the collar bone as much as before.

 

[Tblock1]

Wednesday, May 12th, 2010

Deadlift:

5 x 135lbs
4 x 165lbs
3 x 195lbs
2 x 225lbs
2 x 250lbs
2 x 275lbs
2 x 300lbs
2 x 315lbs

Front squats:

5 x 95lbs
3 x 115lbs
2 x 135lbs
2 x 155lbs
2 x 170lbs
2 x 185lbs
2 x 200lbs

Over head press:

5 x 65lbs
2 x 80lbs
2 x 90lbs
2 x 100lbs
2 x 105lbs
2 x 110lbs

Cable rows:

2sets x 12reps x 65lbs
1set x 12 reps x 75lbs

Renegade rows (1st time trying those)

3sets x 8reps x 15lbs


Notes: Great workout overall. Improving on front squats. It feels more comfortable holding the bar and it doesnt hurt the collar bone as much as before.

Nice work! Toughen up that collar bone lol

 

[NBAfan#21]

Nice work! Toughen up that collar bone lol

Thanks man. I think its more of an improvement in technique than my collar bone toughening up. lol

 

[NBAfan#21]

Friday, May 14th, 2010

Bench press:

7 x 95lbs
5 x 120lbs
3 x 135lbs
3 x 145lbs
2 x 155lbs
2 x 165lbs
2 x 175lbs
2 x 180lbs
2 x 185lbs

Pullups: (bodyweight)

1 x 11reps
1 x 8reps
1 x 7reps
1 x 6reps

Unilateral overhead press:
10 x 30lbs
7 x 40lbs
7 x 45lbs
5 x 45lbs (failed to get up 6th rep with left hand)
7 x 40lbs

Close grip bench press:
5 x 95lbs
6 x 135lbs
4 x 135lbs (failed to get up 5th rep and had no spotter. Looked like a dumbass for like 10 seconds before someone realized and came to help me. lol

Face Pulls: Skipped it. I was mad that i failed on 2 sets.

Hanging leg raises: 3sets x 10 reps


Notes: It was an OK workout. Kinda mad i failed on 2 exercises. Especially the close grip bench because i didnt see the failure coming at all if you know what i mean. I got up the 3rd rep pretty easily and in the middle of my 4th rep my triceps just locked. Its not like on regular bench press or squats where you know you got a lil bit of strength left to complete 1 more rep.

I will start over again my last 2 workouts on monday so i can train 3 days a week following a: monday-wednesday-friday schedule

 

[Tblock1]

Friday, May 14th, 2010

Bench press:

7 x 95lbs
5 x 120lbs
3 x 135lbs
3 x 145lbs
2 x 155lbs
2 x 165lbs
2 x 175lbs
2 x 180lbs
2 x 185lbs

Pullups: (bodyweight)

1 x 11reps
1 x 8reps
1 x 7reps
1 x 6reps

Unilateral overhead press:
10 x 30lbs
7 x 40lbs
7 x 45lbs
5 x 45lbs (failed to get up 6th rep with left hand)
7 x 40lbs

Close grip bench press:
5 x 95lbs
6 x 135lbs
4 x 135lbs (failed to get up 5th rep and had no spotter. Looked like a dumbass for like 10 seconds before someone realized and came to help me. lol

Face Pulls: Skipped it. I was mad that i failed on 2 sets.

Hanging leg raises: 3sets x 10 reps


Notes: It was an OK workout. Kinda mad i failed on 2 exercises. Especially the close grip bench because i didnt see the failure coming at all if you know what i mean. I got up the 3rd rep pretty easily and in the middle of my 4th rep my triceps just locked. Its not like on regular bench press or squats where you know you got a lil bit of strength left to complete 1 more rep.

I will start over again my last 2 workouts on monday so i can train 3 days a week following a: monday-wednesday-friday schedule

Bro it sounds like you should work on lockout strength for close grip. If you can get some bands, I am using them and they work great for increasing lockout.

 

[JDid23]

shit man you're getting strong!

 

[NBAfan#21]

shit man you're getting strong!

Well i wouldnt call it strong but more like stronger . Thanks man