Straight Up and Down, Welcome to the Terradome

Discussion in 'Training Logs' started by Knucklehead Zoo, Jul 26, 2007.

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  1. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Trying to Get Straight Up and Down, AKA Welcome to the Terradome

    Age: 23
    Male
    154 lbs (body fat 10-12%)
    5'8.5
    Goals: Increase vertical leap, increase big three, increase lean mass.

    My AzN short arms and short legs tested a standing vert on a wall in my house at 28" about two months ago. 3 step vert was 31-32". Hopefully, I can start measuring in a more accurate manner.

    I've been on a reactive focused program from Bagget's Vertical Jump Bible for a couple weeks and just want to start tracking workouts to better tweak for more improvement. I also hope to make a habit of tracking diet.
     
    Last edited: Jul 26, 2007
  2. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Monday night was the first workout of the third week of the vert program.

    Vert Workout A
    4 Star Drill:
    3x10

    Low Squat Ankle Jump:
    3x30

    Rhythmic Lunge Jumps:
    2x6 20lbs

    1,2,3 jump:
    1x5/leg

    20 Yard Sprints:
    5

    Squat (to parallel):
    1x5 - 185lbs
    2x5 - 225lbs

    Leg Curl:
    4x5, 110, 120, 140, 150, 180lbs

    Depth Jump (box <18"):
    1x4
     
  3. Knucklehead Zoo

    Knucklehead Zoo New Member

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    For Tuesday...
    Chest
    Flat BB Bench:
    1x5 - 135lbs
    1x5 - 155
    1x5 - 175
    1x5 - 205
    1x5 - 215

    Incline DB Press:
    1x12 - 50lb/arm
    1x10 - 60lb/arm
    1x7.3 - 65lb/arm (almost dropped the shit on my head trying to get 8:rofl: :ugh:)

    Cable Press Decline thingy (no idea on correct name):
    3x10 - 70lbs/arm

    Fly Machine:
    3x10 - 140lbs

    Abs
    V-Machine thing:
    3x15 - BW

    Pilates ball cable crunch:
    3x15 - 40lbs

    Side Crunch:
    1x20/side - BW
    1x15/side - 25lbs x 2
     
    Last edited: Jul 26, 2007
  4. Knucklehead Zoo

    Knucklehead Zoo New Member

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    For earlier today/yesterday

    Back
    Wide grip pull-ups (all BW):
    1x8, 1x6, 1x4, 1x2 :o

    Cable Rows:
    1x12 - 140lbs
    1x10 - 140lbs x 2

    Bent Over DB Rows:
    4x10 - 65lbs

    Wide Grip Lat Pulldown:
    3x10 - 140lbs

    Abs
    Hanging leg raise (BW):
    1x20, 15, 15

    Decline bench crunch (25lbs on chest :greddy:)
    3x20
     
  5. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Going to sleep about 10 hours, then rest day. Maybe flip practice after some studying. Vert workout B on Friday.
     
  6. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Phase 1, Week 3, Workout B for Vert

    4-star Drill:
    2x10

    Ankle Jumps:
    2x15

    Rhythmic Lunge Jumps:
    2x6 - 50lbs

    20 yard Sprints:
    4

    Jump Squat BB:
    4x8 - 25% =~ 65lbs

    BB Lunge:
    2x6/leg - 85lbs, 105lbs

    Leg Curl:
    2x6 - 140lbs, 170lbs

    Box depth Jumps <18":
    4x5
     
  7. daneeyah

    daneeyah Guest



    good luck!
    :h5:
     
  8. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Thanks! :h5: :mamoru:
     
  9. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Location:
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    Yesterday's workout:

    Arms

    Arnold press 3x10 - 50lbs
    Side raises DBs 1x12 - 20lbs, 2x10 - 22.5lbs
    Rear lateral machine - 1x10 70lbs, 2x10 90lbs
    Shoulder shrug hammer strength machine - 6x15 180lbs
    Rope pull down 1x15 - 65lbs, 2x15 - 70lbs
    Overhead cambered bar machine 3x10 - 70lbs
    Seated push down machine 1x10 - 170lbs, 2x10 - 190lbs
    standing straight bar curls 3x12 - 60lbs
    Seated preacher curls w/cambered bar 1x12 - 45lbs, 2x12 55lbs
    Hammer rope curls 1x15, 1x20 35lbs

    about 4.5 minutes of cardio :rofl: I guess I drank too much the night before :o
     
  10. Knucklehead Zoo

    Knucklehead Zoo New Member

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    WTF? I could have sworn I posted my last workout....

    From last night, Phase 1, week 4, Workout A

    4-star Drill:
    2x10

    Rhythmic lunge jump:
    2x6/leg - 50lbs

    Squat:
    3x3 - 205, 245, 265lbs

    Leg curl:
    2x6 - 190, 210lbs

    Low box depth jump:
    4x1 - <18"
     
  11. Knucklehead Zoo

    Knucklehead Zoo New Member

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    One hour of pick up basketball earlier today.
     
  12. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Location:
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    Back

    Bodyweight pull ups:
    1 x 8, 6, 6, 4

    Rows:
    3x8 - 60lbs

    Deadlift:
    5x155lbs
    5x205lbs
    5x245lbs
    4x275lbs - Form started to get really shitty :wtc:

    Cable rows:
    3x10 - 130lbs
     
  13. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Shitty SHITTY way to end phase 1. Caffeine withdrawal/hangover headache.

    Workout B Week 4 of Phase 1

    4-star drill:
    1x10

    Rhythmic jump squat:
    2x6 - 50lbs

    Jump squat:
    3x8 - 85lbs

    BB Lunge:
    2x6/leg - 115lbs

    Leg curl:
    2x6 - 170lbs
     
  14. Knucklehead Zoo

    Knucklehead Zoo New Member

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    ANOTHER shitty workout after missing chest last week due to a weekend of drinking/sloth.

    Chest:

    Flat BB Bench:
    5x5 - 135, 155, 175, 195, 205lbs

    Incline DB:
    8 x 60lbs
    8 x 65lbs
    6 x 65lbs

    Cable Cross:
    3x12 - 35lbs
     
  15. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Brief hiatus to study for my summer class final and drinking :coolugh:

    Friday night
    Arms:

    Seated military BB press:
    3x8 - 135lbs

    Lateral Side DB Raise:
    3x12 - 22.5lbs

    Rear lateral machine:
    3x12 - 100lbs

    Shoulder shrug hammer strength:
    3x20 - 180lbs

    Rope pull down:
    3x10 - 50lbs

    Overhead extension (machine):
    3x10 - 100lbs

    Seated downward machine press:
    3x10 - 210lbs

    Standing straight bar curl:
    3x12 - 60lbs

    Seated preacher curl bar:
    3x8 - 65lbs

    Rope pull curls:
    2x20 - 35lbs

    Wrist curls:
    2xfailure - 40lbs
     
  16. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Monday night
    Phase II Week 1 Workout A of Vert program

    One legged bounds:
    2x20 yards/leg

    Knee to chest tuck jumps:
    2x15

    Power skipping:
    2x40 yards

    30 yard sprints:
    2

    Deadlift:
    5x185lbs
    5x225lbs
    5x265lbs

    Iso-miometric Squat:
    3x5 - 155lbs
     
  17. Knucklehead Zoo

    Knucklehead Zoo New Member

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    Played pickup ball for about 2.5-3 hours yesterday. I think it had a HUGE effect on my workout today. I'm getting old :(

    Chest

    Flat BB Bench:
    5x135
    5x155
    5x175
    5x195
    2x225

    DB Incline:
    5x55lbs
    8x45lbs
    8x45lbs

    Decline BB:
    3x8 - 115lbs

    Machine Fly:
    3x10 - 145lbs

    Abs:
    hanging leg lifts, sit ups, blah blah blah
     
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