Think less, eat more

[Kalidane]

Yeah getting the hip pain sorted rather tahn squatting does sound like a plan eh.

 

Hips: you'll need those later

[FellowshipOfTheRon]

Yeah getting the hip pain sorted rather tahn squatting does sound like a plan eh.

 

Hips: you'll need those later

lol i can't help it.. keep going back to squats its like my default somehow now that my knees are more or less sorted was so damn keen on just hitting those up. i swear tomorrow ill go in and not do sqquats ay, we'll see i might do lunges or heaps of leg extensions. stupid hip pain where does it come from, i'm stretching more than ever these days :|

 

Day 124 (Thurs 10th July 2014)

Trained a bit of back, was kind of in a rush though so just started out with some compounds, done some quick finishers and left it at that.

Week 7, Session 3

Duration : 48min

Workout

• 10mins treadmil 1.3km / 83cal
• Pendlay rows
  • 2x5x45lbs
  • 5x65lbs, 2x5x95lbs
  • 5x5x135lbs
• Hammer Row
  • 3x12x35lbs per arm
• Lower back extensions (machine)
  • 3x12x90lbs
• Seated Hammer shrugs machine
  • 3x12x90lbs
• Bunch of forearms stuff to try address random elbow pains
• Stretch

[Kalidane]

 

i'm stretching more than ever these days

 

 

 

 

I don't know the specifics of where you're at but remember stretching isn't like coke, where more is better.  Sometimes a muscle might be overly-stretched/weak relative to opposing/other muscles causing joint instability, esp. shoulder and hip, so more stretching is more problems.  Sometimes.

 

So yeah.

 

I think you're at the point where you pay a good physio for a useful diagnosis.  

 

@Dinah: GTFIH

[FellowshipOfTheRon]

Yeah I get what you mean but then again, when I say "more than ever" I mean once or twice a day on workout days and sometimes on non-workout days, not too sure if I could be overdoing it but suppose it's still a possibility. I might have to look in to finding another physio, possibly a more sports oriented one. My current one is OK and helped me get over a big hurdle but when it comes to this kidn of stuff (more self inflicted through training things) just suggests to stop going to gym and do light jogging with stretching instead to stay healthy lol

 

Oh yeah forgot to log Fridays session.

Day 125 (Fri 11th July 2014)

Pushed pretty far on leg extensions seeing as it was more of my main exercise rather than a auxiliary one went pretty well. Real awesome to see how far I can take it now before the knees start to become an issue, definately legs have gotten heaps stronger than I had thought they did.

Week 7, Session 4

Duration : 56min

Workout

• 10 min treadmil
• Overhead squats warmup 2x12x15lbs stick
• Leg Extensions
  • 2x30x60lbs
  • 20x90lbs, 15x120lbs, 12x150lbs
  • 10x180lbs, 8x195lbs, 1x225lbs (fail), 20x120lbs
• DB Lunges
  • 2x10x25lbs, 2x5x35lbs
• Seated Hamstring Curls 3x12x75lbs
• Abs stuff
• Stretch

 

[FellowshipOfTheRon]

Last couple days logs. Another 4 weeks of this and hopefully I can hit up the 5x5 again, if still can't handle regular squatting by that time then I'll have to dig up some other crazy workout scheme to get bigger/stronger atleast in upper body in mean time while I do the ol' leg extensions/curls for legs. Maybe try the 3on 1 off like before reluctant as I recall it didn't do my joints any favours lol

 

Day 126 (Mon 14th July 2014)

Chest/arms..felt so damn powerless on chest despite feeling so good about it last week. Really came in expecting to break old PRs but failed miserably lol. Next weeks gonna be better! Or I might just work on chest again Thursday with back.

Week 8, Session 1

Duration : 1h20min

Workout

• 10min treadmil
• Shoulder warmups
• Bench Press
  • 2x5x45lbs, 5x65lbs, 5x85lbs, 4x5x115lbs
• Chest Press Machine
  • 3x8x90lbs
• Clean & Press
  • 2x12x50lbs
• Side Delts Machine
  • 3x5x15lbs
• DB Hammer curls/overhead extensions/Ez bar curls/pushdowns etc.
• Stretch

 

Day 127 (Tue 15th July 2014)

Legs

Week 8, Session 2

Duration : 59min

Workout

• 5mins treadmil + 5mins bike
• Leg extensions
  • 2x20x75lbs, 20x90lbs, 3x12x135lbs
• Lying curls (hamstring)
  • 3x12x50lbs, 3x5x75lbs
• DB Hamstring stretch
  • 3x8x30lbs
• Forearm curls in both directions
• Calf raises
  • 3x20x45lbs
• Stretch

[FellowshipOfTheRon]

Day 128 (Thur 17th July 2014)

Was supposed to be back day but done a bunch of arms and delts, had a bit of fun here think I must've spent like 30mins on arms at least, first time in ages I trained with that level of intensity was pretty fun haha. First time I wore singlet to the gym think I got carried away with it because I kept miring my self in mirror too much

Week 8, Session 3

Duration : 1h22min

Workout

• 10mins treadmil
• Pullups 12, 8, 10
• Pulldowns 3x5x60lbs
• DB Rows 3x5x55lbs
• Shoulder press 3x5x65lbs, 1x95lbs
• DB Press 3x6x25lbs
• Side delts/arms supersets
• Rear delts
• Stretch

 

Day 129 (Fri 18th July 2014)

Tried to do sumo deads but couldn't really figure it out. Done some hamstrings and abs too (which I haven't trained properly in forever), feeling sore all over the core today.

Week 8, Session 4

Duration : 1h4min

Workout

• 5mins treadmill / 5mins bike
• Sumo deadlifts
  • 3x5x135lbs, 2x3x185lbs, 3x235lbs, 10x185lbs
• Seated hamstring curls 3x12x75lbs
• Back extensions 3x8
• Leg Extensions
  • 30x75lbs, 20x90lbs, 105x20lbs
• Abs
• Stretch

[FellowshipOfTheRon]

Trying out something slightly different now, still 4 day split but instead of chest-legs(front)-rest-back-legs(back), i'll try something more like intensity upper-intensitylower - rest - strength upper - strength lower. Gave it a shot today and felt pretty difficult. Would call it very low intensity in all honesty, I'm so damn unfit now. Weighed in at 64.3kg today just before the workout around midday.

Day 130 (Mon 21st July 2014)

'Intensity' upper day. Supposed to be target 30sec rest period but today was more like 1-1.5mins. Mostly ended up lowering the weights to meet the lower rest times man, so unfit. Within a couple of weeks I hope to gain in both strength and recovery between sets, get some fitness up too.

Week 9, Session 1

Duration : 1h13min

Workout

• 5mins treadmil
• Shoulder warmups
• Flat bench
  • 2x12x45lbs, 8x65lbs, 8x85lbs,
  • 12x95lbs, 10x105lbs, 10x95lbs
• Cable flyes
  • 8x30lbs, 2x12x20lbs
• Rear delts
  • 3x12x40lbs
• Medium grip pullups
  • bw x 10, 8, 6
• DB Rows (1 arm)
  • 8x45lbs, 2x12x35lbs
• BB Curls
  • 3x10x40lbs
• Hammer shrugs
  • 3x12x90lbs
• Concentration curls
  • 3x10x20lbs
• Decline crunches ss ab roller thing
  • 3x15 / 3x6-8
• Stretch

 

Also was changing into my gym clothes earlier today and noticed my legs were looking better. Nothing special at all not muscular or ripped yet but looking way better than they did few months ago! Mainly I'm just really happy that my left leg is pretty much same size as right side now. More or less this has all come from leg extensions and lunges because squats have admittedly been a fail for me this whole year lol.. really need to get those hamstrings up to shape though (along with rest of the legs..calves etc. lol)

 

 

 

[Pseudonym]

Not bad, Ron. Looking cut!

[FellowshipOfTheRon]

Day 131 (Tue 22nd July 2014)

Lower body day. Used a 'Prodigy' preworkout sample (1 serving), went hard. Still feeling pretty shaky, pretty sensitive to caffiene still I suppose lol probably should have taken much less. Hope I don't caffiene crash at work tonight! Anyway pretty simple workout I guess, feeling very pumped up all over the legs, very weak feeling. Not much variety in exercises there but pretty happy with the workout so far as nothing seems to have triggered knee/hip pains. Biggest win right now is I'm starting to feel utilisation of my hamstrings again.

Week 9, Session 2

Duration : 1h3min

Workout

• 5mins treadmil + 5mins bike warmup
• Leg extensions
  • 30x60lbs, 20x75lbs, 20x90lbs
    • 3x12x135lbs
• Lying leg curl
  • 2x12x50lbs, 3x12x70lbs
• Standing calf raise
  • 3x12x60lbs
• Seated calf raise
  • 3x12x45lbs
• Abs
• Bike 10min
• Stretch

 

Not bad, Ron. Looking cut!

Heya Andrew, cheers! Still working on that lean-ish bulk so far, finally used my NZMuscle voucher too - thanks NZMuscle & GymNation for that. Ordered in some Myofusion Elite as haven't tried this in ages and a workmate keeps going on about it. Hope it's not too thick and bloating like the old one but been at least 1year (or more?) since last time I tried this so lets see. Got a few freebies along with it too like some wierd book and 40 servings of superdrive pre workout which may well come in handy.

 

[FellowshipOfTheRon]

Geez i been getting pretty slack been a while since I logged a workout up here. Been keeping active and going gym regularly though and writing it all in my little book just gotta find some time now to chuck it up online.. hopefully this weekend.

 

Also been practicing a bit of basketball lately playing casually with work mates good cardio. 

 

24/08/2014 - ok time to write up those workouts! It's from a month ago so don't have much commentary on most of them, just the workout log from my notebook.

 

Day 132 (Thur 24th July 2014)

Week 9, Session 3

Duration : 1h8min

Workout

• 5min treadmil
• Inclinde DB Press superset BB Row
  • 2x10x25lbs, 6x35lbs, 3x6x45lbs
• BB Row 2x10x40lbs, 6x90lbs, 3x6x110lbs
• Flat DB Press superset Chinups
  • 3x6x45lbs
• Chinups : 10, 6, 6
• BB Curls SS CG DB Press 3x10x60lbs
• Close grip DB Press : 3x10x30lbs
• DB Hammer curl superset Tricep pushdowns : 3x10x20lbs
• Tricep pushdown : 3x10x80lbs
• Planks superset bicycle abs
• Jog 10min
• Stretch

 

Day 133 (Fri 25th July 2014)

Week 9, Session 4

Still having difficulties squatting.. bad hip pains :/

Duration : 1h6min

Workout

• 5 min bike
• Wide squats 2x6x45lbs, 3x6x85lbs
• Stiff leg DL 5x45lbs, 6x115lbs
• Leg extension supserset lying leg curl : 3x12x70lbs
• Lying leg curl : 12x60lbs, 12x70lbs, 12x80lbs
• Upright row superset lat riases : 12x30lbs, 3x10x50lbs
• Lat raises : 8x10lbs, 3x10x15lbs
• Standing calves dropset: 12x80lbs, 12x70lbs, 12x60lbs
• Rear delt flyes (DB) superset Seated calf raise : 3x10x25lbs
• Seated calf raise : 3x10x45lbs
• Hanging leg raises : 3x8
• 5min treadmil
• Stretch

 

Day 134 (Mon 28th July 2014)

I remember really not liking the incline BB movement here but carried on with it with light weights through the various pains. Thinking if I don't get used to this then I'll phase it out entirely in favour of DB incline or flat bench.

Week 10, Session 1

Duration : 1h2min

Workout

• 5min treadmil
• Flat DB Bench superset pullups : 2x12x30lbs, 8x45lbs, 6x55lbs, 4x60lbs
• Pullups : 8, 6, 4
• Incline BB bench : 8x95lbs, 6x95lbs, 4x95lbs
• Machine row : 6x75lbs, 6x90lbs, 6x105lbs
• Preacher hammer DB superset DB skullcrushers : 3x10x20lbs
• DB skullcrushers : 3x6x20lbs
• Swissball crunches : 3x20
• 10min treadmil
• Stretch

 

Day 135 (Wed 30th July 2014)

Week 10, Session 2

Duration : 1h1min

Workout

• 5 min bike
• Squat : 3x10x90lbs
• Lying leg curls : 15x80lbs, 10x90lbs, 8x80lbs
• Stiff leg deadlift (really bad form) 8x115lbs, 4x170lbs, 5x115lbs
• BB Shoulder press superset standing calf raise : 10x45lbs, 10x65lbs, 2x5x85lbs
• Standing calf raise : 10x80lbs, 8x100lbs, 6x120lbs
• DB Lat raise : 8x15lbs, 6x25lbs, 4x30lbs
• 5 mins treadmill
• Stretch

 

Day 136 (Thur 31st July 2014)

Shortest session in a while, kept it really low rest mind was preoccupied. After this I went out local park practiced shooting for an hour or so must have had like 5% accuracy but I basically got addicted to the game around this time.

Week 10, Session 3

Duration : 45mins

Workout

• 5min treadmil
• Incline DB Press superset BB Row : 10x20lbs, 1x30lbs, 8x35lbs, 2x6x50lbs, 4x50lbs
• BB Row : 3x6x80lbs, 3x6x115lbs
• Flat DB Press superset chinups : 3x6x40lbs
• Chinups : 3x6
• BB Curls superset CG DB Press : 3x10x40lbs
• CG DB Press : 3x8x30lbs
• DB Hammer superset Tricep pushdowns : 3x12x20lbs
• Tricep pushdowns : 3x12x80lbs
• Planks superset bicycle abs
• Stretch

[FellowshipOfTheRon]

Day 137 (Monday 4th August 2014)

Some more ball after gym, shooting and trying to jump aimlessly.

Week 11, Session 1

Duration : 53mins

Workout

• 5 min treadmil
• Incline DB Press superset BB Rows : 10x20lbs, 10x30lbs, 8x35lbs, 6x50lbs, 5x50lbs
• BB Row : 3x10x80lbs, 3x8x110lbs
• BB Curls superset CG DB Press: 3x8x40lbs
• CG DB Press : 3x8x30lbs
• DB Hammer curls superset Tricep pushdowns : 3x12x20lbs
• Tricep pushdowns : 3x12x80lbs
• Plank superset bicycle abs
• Stretch

 

Day 138 (Tues 5th August 2014)

Had no energy at all on this day, ended up with such a short session.. was pretty disappointed. I remember I tried normal squats first and hips pretty much cramped up for a while so I walked around a bit then tried front squats which didn't seem to have as much hip pain.

Week 11, Session 2

Duration : 30mins

Workout

• Front squat : 3x4x95lbs
• Stiff leg deadlift : 3x5x135lbs
• Lying leg curl 3x10x70lbs
• Upright BB Row : 3x6x50lbs
• Standing calf raise : 3x15x60lbs

 

Day 139 (Thu 7th August 2014)

Week 11, Session 3

Duration : 54mins

Workout

• 5min Treadmill
• Flat DB Press s/s pullups : 12x20lbs, 12x30lbs, 8x45lbs, 6x55lbs, 3x55lbs
• Pullups : 8, 6, 4
• Incline BB s/s underhand bb row : 3x5x95lbs
• Underhand BB Row : 3x3x135lbs
• Preacher curl ss CG BP : 10x40lbs, 8x50lbs, 8x60lbs
• CG BP : 1050lbs, 8x60lbs, 6x70lbs, 4x80lbs
• EZ Preacher curls ss db skull crushers : 8x30lbs, 6x40lbs, 4x50lbs
• DB Skull Crushers : 3x8x20lbs
• Hanging leg raises 3x15
• Stretch

 

[FellowshipOfTheRon]

Met the infamous GymRat yesterday at my home grounds - Wolfs Henderson. Was pretty cool to see someone from forums in real after all these years of joking around on forums. Mr Ratty was in full comp mode looking very lean.

 

Day 140 (Monday 11th August 2014)

Week 12, Session 1

Duration : Gymrat

 

Mostly short rest session - forgot to time this session but less than an hour. Followed it up with a 45mins session at local basketball court practicing jumping (can ALMOST touch the backboard .. dunks are a long way away for now), shooting and a bit of sprint practice. In hindsight not the best thing to do before legs session but anyway it was good. I got some Nike Hyperdunks from the Nike outlet for a reasonably good price, helps heaps I found for this kind of training.. knees don't feel shaken up at all and have a good level of doms built up on hamstrings and quads just from that 45mins on the court. The right ankle unfortunately still feels a little dodgy but I ordered an ankle brace which will hopefully help give that some support prevent from rolling again along with the hi-top shoes.

Workout(Gym)

• Flat DB bench superset Pullups
  • 15x20lbs, 2x10x30lbs
  • 8x45lbs, 6x50lbs, 5x55lbs
• Pullups (superset with above) - 8, 6, 4
• Incline Chest Press Machine superset with underhand BB Rows
  • 8x90lbs, 6x105lbs, 4x120lbs
• Underhand BB Row (superset with above)
  • 15x45lbs, 8x95lbs, 6x105lbs, 4x125lbs
• Preacher Curl (machine) superset Skull crushers
  • 8x60lbs, 6x70lbs, 4x80lbs
• Skull crushers(superset with above)
  • 3x6x50lbs
• EZ Preacher curls 8x30lbs, 6x40lbs, 4x50lbs
• Had a few mins chat with GymRat superset with Hanging leg raises
• Stretch

Workout(bball court)

Drove straight to the park / bball court and spent 45mins doing some of the following drills though didn't really go in with a good plan/log on the way. Will try be more organised for next time so can keep tracking progress!

• Warmup jogging around the court then some mix of jog and sprints
• Dribbling and shooting from random places off a dribble
• 3sets of 10 reps jumping up and reaching for the back board with no run up
• Practice shooting from dribble, running around at moderate to high speed then shoot
• 3 sets of 10 reps vertical jump (2 feet) from a 2 steps run up
• Sprints
• Lots of failing to dunk/shoot the ball on a count of suck at all of the above

 

 

[FellowshipOfTheRon]

Day 141 (Tue 12th August 2014)

Terrible session today legs just felt horrible didn't get much done at all.

Week 12, Session 2

Duration : 42mins

Workout

• 5mins treadmil
• Box squat : 3x10x45lbs, 3x5x95lbs.. stopped as per hip pain
• Lying leg curls 12x70lbs, 10x80lbs, 8x90lbs
• Hang cleans : 5x45lbs, 5x65lbs, 5x95lbs
• Leg extensions : 3x15x60lbs
• Box lunchges : 3x8

 

Day 142 (Thu 14th August 2014)

Week 12, Session 3

Duration : 57mins

Workout

• Incline DB Press : 3x10x30lbs, 2x10x45lbs, 6x50lbs
• Row machine : 3x8x90lbs
• Flat DB ss chinups : 3x10x40lbs
• Chinups : 3x8
• DB Hammer curls ss Tricep Pushdowns: 3x10x25lbs
• Tricep pushdowns 3x10x100lbs
• Plank / bicycle abs
• Stretch

Friday 15th August didn't go gym just went basketball courts bit of running around/ bball drills for an hour trying to practice layups / basic ball handling.

[FellowshipOfTheRon]

Day 143 (Monday 18th August 2014)

Followed up this legs session with 35 mins on the bball court trying out some jumps/layups/balling handling drills I've seen on YouTube. I'm still terrible at this stage but getting heaps better from where I started out couple weeks back. Also all this new training last few weeks is really different to what I started out on with this 'Chapter 5' phase, think I'll need to start a new one up for next week... not sure exactly what kind of plan I'll run though. What I want to get out of it is strength, size AND athletic explosiveness (sprint speed, vert jump) - don't care that much for endurance at this stage.

Week 13, Session 1

Duration : 51mins

Workout

• 5 mins cross trainer
• Deadlifts : 5x45lbs, 2x5x135lbs, 3x3x225lbs
• Lunges ss extensions ss lying curls: 5x30lbs, 6x35lbs, 8x40lbs
• Leg extensions : 12x105lbs, 12x120lbs, 12x135lbs
• Lying leg curls : 12x70lbs, 12x80lbs, 8x90lbs
• Decline crunch ss split squats : 3x8
• Split squat : 3x12
• Stretch

 

Day 144 (Tuesday 19th August 2014)

Followed up this legs session with 35 mins on the bball court trying out some jumps/layups/balling handling drills I've seen on YouTube. I'm still terrible at this stage but getting heaps better from where I started out couple weeks back. Also all this new training last few weeks is really different to what I started out on with this 'Chapter 5' phase, think I'll need to start a new one up for next week... not sure exactly what kind of plan I'll run though. What I want to get out of it is strength, size AND athletic explosiveness (sprint speed, vert jump) - don't care that much for endurance at this stage.

Week 13, Session 2

Duration : 45mins

Workout

• Flat db press ss pullups : 10x20lbs, 2x10x30lbs, 8x40lbs, 6x50lbs, 4x50lbs
• Pullups : 8, 6, 4
• Incline BB Press ss underhand BB row : 3x3x75lbs (shoulder pains)
• Underhand BB row : 10x45lbs, 8x95lbs, 6x115lbs
• EZ Preacher curls : 3x6x60lbs
• Tricep pulldowns 12x70lbs, 8x90lbs, 8x110lbs
• 2min treadmil
• Stretch

 

Day 145 (Thursday 21st August 2014)

Done this one at home with various random objects. Had my basketball, some spare tyres and that was all I needed for now. I have a incline hill in the backyard too but it's super muddy in this weather so useless for now. I think in future for sessions like these I wanna incorporate them in once a week at least and try sort out some proper stuff for it like kettlebells, maybe utilize my gym rings and build up a box for jumping on.

Week 13, Session 3

Duration : 59mins

Workout

• 24" box jumps superset sprints superset skipping rope superset jog
• Jumping over small objects then jump onto 24" box (currently 3xold spare tyres but I'll build a proper jump box soon as I can find some cheap plywood!)
• Skipping rope stuff (I swear I remember this being so much easier when I was a kid) to help train up the lower body ready for jumping etc.
• Practicing 2 step single and 2 leg jumps
• Practicing 1 step single leg jumps

 

Day 146 (Friday 22nd August 2014)

Upper body session followed up with 30mins ball handling drills at the park. Feeling kind of beat up from the previous days workout (especially glutes).

Week 13, Session 4

Duration : 49mins

Workout

• 5 mins treadmil
• Incline DB ss bb rows : 10x20lbs, 10x30lbs, 8x40lbs, 2x8x45lbs
• BB Rows : 8x95lbs, 3x6x135lbs
• Flat db press ss chinups : 2x8x45lbs, 6x45lbs
• Chinups : 3x8
• BB curls ss CG DB : 3x10x40lbs
• CG DB Press: 3x8x30lbs
• DB Hammer curls ss tricep pushdowns : 3x10x20lbs
• Triceps pushdown : 3x12x70lbs
• Plank superset bicycle abs
• Stretch

 

Last few weekends been playing bball with the work mates, learning heaps off them. Really finding that I have heaps to work on in terms of my explosive ability as well as recovery... 13 weeks of this 4 day split, lets see what to do next now..

[FellowshipOfTheRon]

Here's log for yesterday. Feeling flu coming in strong right now not sure if good idea might just make my recovery from this thing take longer/pass my germs..just my karma I guess. This weekend I was bragging to the family about how I haven't been sick since last August *fool**bad*

 

Day 147 (Monday 25th August 2014)

Attempting something new for legs today.. haven't decided on a new program yet but thought I better check how the old hips are feeling before I make that decision as need to know if I can squat again... found I can squat but whenever I go close to proper squat position I feel intense pain in the right hips still (really need to get that looked at one of these days). Thinking I'll stick with something like deadlifts, possibly power cleans and lunges/split squats, lying leg curls and SLDL for leg days.

After gym went off to the park found someone was already shooting some hoops. Warmed up for 5 mins shooting practicing proper arc/form then jumped into half hour or so of half court 1 on 1.

Week 14, Session 1

Duration : 52mins(gym) + 45min bball/park

Workout

• 5 mins stairmaster
• Powercleans : 10x45lbs, 2x5x65lbs, 3x3x95lbs
• Deadlift : 2x5x185lbs, 5x235lbs, 6x235lbs
• Front squat : 3x3x95lbs
• Split squat/jumping lunges : 3x8 with 10kg kettlebells on each hand
• Lying leg curl : 3x8x80lbs
• Stretch

[FellowshipOfTheRon]

Took rest of the week off gym so far. Today feeling better so went out to the park for an hour session on the court. Practiced getting better arc on my shots after watching this video about it. mainly shot from foul line and 3 various parts of 3 point line. Surprisingly heaps more shots are going in now. Also practiced dribbling harder/lower in athletic stance getting moreused to it now.. still heaps of work to do with the clumsy left hand. Hopefully get good weather tomorrow will go have a game with some work mates then rest up Sunday, hit gym again from Monday.

[FellowshipOfTheRon]

Had a couple of workouts this week - forgot to bring my log book to work so will have to post them up later on in the weekend maybe. Still having slight hip issues when going deeper in to squats but parallel generally seems fine, box slightly higher than parallel even more so (it's the low bench press stand which I just bring around to the squat rack so not very high).

 

Not sure what I'll do this weekend, just had a breavement in the family so probably nothing noteworthy...

 

Todays gym session was deadlifts with max lift attempts, grip getting heaps better even though I haven't done much deadlifting in ages - I think it's just from practicing trying to grip/hold the basketball with 1 hand to be honest lol. Following deadlifts was power cleans + front squats though the catch part was very sloppy, bad on shoulders + wrists.. After that done some lying leg curls then finished up with bicep curls. 

 

Neighbour gave us an old basketball hoop set they had lying around, was a bit rusted/broken so spent a bit of time before work doing rust repair, cutting up some spare metal pipes to repair the pole and repainting the rim. Probably gonna have to do something about that snapped backboard too. 

[FellowshipOfTheRon]

Put together the pieces of that old basketball hoop yesterday after paint dried and all, set it up so it's adjustable with ring at heights 10ft, 9ft and 8.5ft so I can have some kind of dunking progression eventually when I get around to it.. the damn thing is kind of unstable at the moment so will have to go grab some sand and sit it 'round the base.

 

Anyway, here's backlog of 2 of the workouts I wrote down last week:

Day 148 (Tuesday 2nd September 2014)

Week 15, Session 1

Duration : 55mins

Workout

• Box squat : 2x5x45lbs, 2x6x95lbs, 2x6x115lbs, 2x6x135lbs
• Bench Press : 3x6x95lbs
• Push Press : 3x5x65lbs, 2x5x95lbs
• Treadmill 10mins jog
• Stretch

 

Day 149 (Friday 5th September 2014)

Week 15, Session 2

Duration : 1hr6mins

Workout

• Deadlift 2x5x135lbs, 5x185lbs, 4x235lbs, 1x275lbs, 3x275lbs
• Power cleans / Front squat : 3x5x115lbs
• Lying leg curl : 3x10x70lbs
• Biceps / triceps supersets
• Stretch

Was hoping to do something with the dad today for fathers day but he left early to attend some family function concerning my uncle who just passed away. Guess I'll just grab some food and chill..

[FellowshipOfTheRon]

150 days of logged workouts now .. *crazy*

Time to launch a new workout regiment I guess, spent 15 weeks on the previous one initially a 4 day.. no going for 3 day split A-B-A ; B-A-B type thing again influenced from SS / SL5x5 somewhat. Will focus on raw strength gains as well as power (dynamic type exercises on the 'off' days) seeing as I'm heading towards that sports focus again. I will also be forcing food down so I can keep up some lean gains during this.

 

Chapter 6 : FoTR the Dunkmaster

The power focus been inspired by my recent desire to really want to slam dunk after starting playing basketball recently with some work mates so I'll be incorporating some forms of jump training (still need to build a plyo box for myself!).

Took some measurements found I was overstating my height lol.. 5'3" height with 6'9" reach so to touch the 10ft (3.05m) rim, I'll need to get 39" of air under my feet and to slam dunk, it'll be a 45" (114.3cm) leap.. not sure if that's even possible but I'm gonna go for it anyway. My current untrained reach is 8'5" so leaping 18". Slightly concerned with how my joints will hold up to all this but won't find out unless I give it a shot.

I'm also floating around 65kg at the moment and wanna get to 70kg by end of the year if possible - it was my first ever goal when I started in 2011 and it'll be 3 yrs I been training by December so I wanna finally knock that goal down.. that's about 1.5-2kg a month and I wanna do it reasonably lean.

Goals summary :

• Be able to atleast touch the standard height (10ft) rim by end of this year. That means a 39" leap, current leap being 18" so need to gain 21" of air!
• To get from 65kg to 70kg while staying reasonably lean by Dec 31st 2014

The Program :
I give credit to this thread for this program : http://forum.bodybuilding.com/showthread.php?t=150186273

I probably won't do ALL of the accessories every time, main thing for me is to hit the compound movements and will use the accessories to compliment the workout accordingly with the time I have (don't like to spend much more than an hour a day training).

Workout A
1. Power Cleans 3x3 or 5x3 pyramid set
2. Box Squats 3x3
3. Bench 3x5
4. DB Shoulder Press 3x8
5. Row 3x8
6. Shrugs 3x8
7. Back ext or abs (planks, twists)


Workout B
1.Deadlift 3x3
2.Push press 4x3
3.DB Bench Press 3x8
4.Chin/pull ups 3x5-12
5.Rear delt work 3x8
6.Unilateral leg exercise 3x5
7.Core work 3 sets


Off days
Plyometric, technique, speed & conditioning work

 

Day 150 (Monday 8th September 2014)

Forgot to warmup for powercleans and didn't even realise it. Ended up lifting more than I have before without thinking about it at all. Then again, the form was probably dodgy.

Used a box even slightly lower than the bench pressing benches and used that for box squats. Felt great, I can tell my glutes are firing up properly now and I'm able to use a more vertical torso while going low. The hip flexors felt only the slightest bit dodgy today, foam rolled heaps over the weekend all around legs and done it again after this workout.

Week 1, Session 1

Duration : 46mins

Workout

• Power cleans : 3x3x50kg
• Box squat : 10x45lbs, 3x135lbs, 2x3x155lbs
• Bench Press : 8x45lbs, 6x95lbs, 3x5x115lbs
• DB Shoulder Press : 2x12x30lbs
• Pullups : 3x8 superset reardelt flyes
• Stretch

 

[FellowshipOfTheRon]

Today went outside done some skip rope, basic shooting drills with a bit of jumping then went and tested my 10min outdoor pace (first time running without treadmil in ages!).

Starting pace : 6.13min/km - covered only 1.8km in 10min bit of improvement to go there. Won't go too hard on it since for basketball doing a good 500m pace alongside 50m sprint is more meaningful. Might head out to Trusts stadium track for sprint session on Thursday.

Now it's time to go make me my lunch/dinner and rehydrate a bit, sure is hot out there.

[FellowshipOfTheRon]

Day 151 (Wednesday 10th September 2014)

For some reason I thought I would be 10x stronger and this workout was gonna be easy.. but it wasn't haha. Rookie mistake. Done heaps of deadlift warmup sets then when it came to the working weight I was pretty much toast. Also I seem to have completely forgotten push press form (potentially never knew it in the first place), struggled with 40kg push press couldn't seem to utilise the hips at all. Followed up the gym session with 30mins ball shooting practice at the park.

Week 1, Session 2

Duration : 55mins

Workout

• Deadlift
  • Warmup : 5x45lbs,  5x135lbs, 5x185lbs, 3x225lbs
  • Working weight : 2x3x275lbs, 3x225lbs
• Push Press : 3x45lbs, 3x95lbs, 4x3x65lbs (practicing explosiveness)
• Pullups : 3x5 (explosive , not enough for a clap in between though)
• Band pull aparts for rear delts : 3x15
• 1 leg box squats : 5x5 (left leg really hard time balancing)
• Various wierd glute exercises you normally wouldn't see a guy do...
• Ab twists 3x30
• Stretch

[FellowshipOfTheRon]

Day 152 (Friday 12th September 2014)

Gyms got some nice rubber plates in there now! Wonder if they'll bring in a plyo box on request? haha might try suggest it on my next session. Spent a bit of time with power cleans (trying to learn it from hang clean to master that initial hip explosion step) and the box squat. Moved over to bench later then had to rush the rest of the workout as was getting to a point where I'd be late to work if I didn't leave soon. Squats were pretty good but when I tried to increase the weight to 80kg I could feel the hips slightly playing up again but nothing like before. My first bw squat in ages happy with that. Will keep trying to increase the working weights incrementally from here. Also weighed myself and was a little lighter than the past couple days....actually haven't had any creatine in 2 or 3 months so I ordered some from BB.Com. Thought I'd finally sucker in and give Creatine HCL a try, if it's as effective as they say it is it'll help me cheat my way a little up to that 70kg goal.

Week 1, Session 3

Duration : 1h11mins

Weight : 64.1kg

Workout

• Hang Cleans
• 3x3x40kg + lots of practices.. couldn't figure out the hip explosiveness
• Box Squat
• 2x3x40kg , 3x50kg, 3x60kg, 3x3x64.6kg, 3x84.6kg
• Bench superset chinups
• 5x45lbs, 5x65lbs, 5x95lbs, 3x3x115lbs
• Chinups (explosive) : 5x5
• DB Shrugs : 3x5x80lbs
• Back extensions superset hanging crunches : 3x12
• Band pullaparts for rear delt
• Stretch

[FellowshipOfTheRon]

Day 153 (Monday 16th September 2014)

Not bad workout but afterwards seem to be having some foot cramping later on in the afternoon. Think I might have made a slight breakthrough with my hang cleans form because for a short few moments on my last set I felt that bar fly up instead of me muscling/curling it up.

Week 2, Session 1

Duration : 1h10mins

Workout

• Hang clean : 3x3x20kg, 3x3x40kg.. getting slightly more explosive now
• Box squat : 3x40kg, 3x50kg, 3x60kg, 3x3x70kg
• Bench : 5x45lbs, 5x65lbs, 5x95lbs, 3x3x120lbs
• Lat raises (machine) superset hammer curls superset triceps pushdown
• Backextensions superset abs superset rear delt band pull aparts
• Stretch

[FellowshipOfTheRon]

Been feeling super fatigued last couple of days.. last night I felt so lethargic by the time I finished work I could barely walk properly. Had pretty much no sleep then this morning my mum wanted to take me out for an early 25th bday celebration for lunch(since family won't see me on Friday because my shit shift) to which I was ridiculously grumpy. Was driving her there then turned around half way came back home what a dick..it was one of my favourite restaurants too not like I didn't want the food. I dunno, feels real strange. Really in a complete CBF mood right now don't feel like going outside play ball or browse internet, playstation whatever might just take the day off work too - not going gym cbf doing that right now. I should be doing some meal prep right now but cbf that either. /lazyrant

[Realtalk]

Been feeling super fatigued last couple of days.. last night I felt so lethargic by the time I finished work I could barely walk properly. Had pretty much no sleep then this morning my mum wanted to take me out for an early 25th bday celebration for lunch(since family won't see me on Friday because my shit shift) to which I was ridiculously grumpy. Was driving her there then turned around half way came back home what a dick..it was one of my favourite restaurants too not like I didn't want the food. I dunno, feels real strange. Really in a complete CBF mood right now don't feel like going outside play ball or browse internet, playstation whatever might just take the day off work too - not going gym cbf doing that right now. I should be doing some meal prep right now but cbf that either. /lazyrant

f*ck life lol