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rookies
07-28-2002, 02:02 PM
ok..finally I got to make a journal.
some states here:
Age:19
Height: 6'3"
Weight: 195
BF: around 7-10%

I'm not anykind of bodybuilder or powerlifter..My goal is to improve my vertical jump and sport performance(and also a nicer upper body:) )
I have been lifting weight for about 5 months..4 months serious.
well today:
played ball for almost 3 hours
3x10 pushups on fingertips

abs
3x10 weighted incl crunches
2x20 overhead sidebends

RussianRocket
07-28-2002, 02:09 PM
Good Luck.

P.S. What kind of a routine are you following?

NateDogg
07-28-2002, 02:12 PM
Good luck, and good idea starting a journal.


:withstupi post your routine.

rookies
07-28-2002, 02:39 PM
oh thanks..
I've been lifting with my upper body only in the last months,because I'm doing plyometric exercises for the lower body.
heres my routine

day1.chest/back
day2.rest
day3.delts/tris
day4.rest
day5.biceps/plyometric
day6.rest

and I use CAT with almost every excercise in the concentric phase.

chest/back
bench press 3x4-6
Incline bench press 3x4-6
DB flys 3x8
deadlifts 3x6
BB rows 3x8
pull down 3x8-10

delts/triceps
closegrip bench press 3x4-6
triceps extention 3x6
pushdown 3x8
military press 3x6
arnold press 3x6
lateral raise 3x8

Biceps/plyometrics
BB curl 3x6
hamme curl 3x6

skipping 2x25m
cone jumps 2x15
depth jumps 4x10
ankle jumps 2x30
power clean 3x6
jump snatch 3x6

rookies
07-28-2002, 02:42 PM
that was off-season traning..
in the next 2 week I'm gonna stop doing plyometric for the lower body..and I'll be playíng ball all day the whole week,focusing on improving my basketball skills.
then my season starts,I'll have practices 3 times a week,mon,wed and friday..so I'm gonna have to adjust my workout big time.

NateDogg
07-28-2002, 03:24 PM
Looks pretty solid to me. Have you noticed any soreness or unusual fatigue in your shoulders and tri's, working them on only one days rest after chest? How are the plyometrics working for your legs?

rookies
07-28-2002, 03:47 PM
hmm..soreness no,not really but fatique sometimes yes..when I really hit 100% with bench press.
plyometric is working fine..I became a much more explosive player,jump a lil higher.
I wish the off-season never ends..and guess what.when the season starts..it is time to SQUAT!!!

NateDogg
07-28-2002, 04:14 PM
Originally posted by rookies
guess what.when the season starts..it is time to SQUAT!!!

:thumbup:

rookies
07-29-2002, 12:55 PM
ok..now I stop all plyometric exercises for the legs.
today
Played ball in the sun for like 3 hours..it was really HOT.

Biceps:
BB curl 3x6,6,5
Hammer curl 3x6
Powerclean 3x6

that was it..it doesnt look a lot..but I was tired like hell after playing ball..

rookies
07-31-2002, 10:47 AM
puhhh...today it was so HOT...35 degree + or something....I dont know about you guys..but i dont feel like working out when its this hot...

closegrip bench press 3x6,6,5
tricep extention 3x6
pushdown 3x8

military press 3x6
front raise 2x8
lateral raise 2x8

today I tried front raise for the first time..it hurted in the shoulders at first..then I lower the weight..and it was quite a lift.
Playing ball everyday affects my energy level a lot..I attempted to add weight to some of the exercises today but failed :-(
well..you probably have it both at the same time. I'm trying to rest whenever I can and eat more than i used to.