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Thread: D-13 schedule for performance

  1. #1
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    D-13 schedule for performance

    whats up, i have a fractured wrist right now, so i'm setting this program for nov.1. alright, here it is: day 1- back/taps/shoulders-5 sets weighted chins for 6-8, 2 mins rest, 4 sets rows for 8-10, 1 min rest, 3 sets nuetral pulldowns for 8-10, 1 min rest, 4 sets clean and press for 5-7, 2 min rest, 3 sets shoulder circuit [10 front raises,10 sets side raises,10 sets rear delt raises, nonstop]1 min,3 sets db shrug
    day 2:off,abs
    day3:10 50yd sprints [ i'm an athlete],3 sets squats for 20, 2 min rest, 3 sets stepups,15 eachleg, 1 min,3 sets leg curls 8-10, 1 min, 4 sets calf raises 15-20 1 min, 10 more sprints
    day4:off,abs
    day5:chest/bis&tris[allsupersets for arms]-bench 5 sets for 6-8, 2 min rest, incline, 3 sets for 8-10, 1 min rest,3 sets dips 20+,3 sets cg bench+curls for 8-10, 90 sec rest, 3 sets pushdowns+reverse curls for 12-15, 1 min rest, 2 sets for forearms
    day6:off,abs
    day7:repeat
    i play basketball and have a natural [no training] 35 in vertical leap, however, i am going to start plyometrics before i train legs [ after sprints]i'm giving myself 1yr to get a vert in the 42+ range. i'm eating a 3000-3500cal diet with 60%carb20%protein20%fat. i've been doing alot of research on nutriton, and protein is really overrated [ you dont need more than 1g per lb of bodyweight]unless your juicin

  2. #2
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    oh yeah, i train in the mornin [ about 7:30] and go to work at about 10:45am [ i work at an ice cream parlor]

  3. #3
    Push powerlifting heathj's Avatar
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    I'd suggest putting a space inbetween your colons and o's... :o

  4. #4
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    i suggest you dont suggest again, fool

  5. #5
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    jus playin

  6. #6
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    well, i just got back from the back workout with minimal pain. my strength was pretty off, and i definately couldn't do any pressing movements, but overall it was a pretty good workout,and i fell by the next 2-3 workouts i'll be back to where i was.
    i know i cant do the chest or arm portions yet, so i'll just do knuckle pushups instead, and the next day do the back deal.

  7. #7
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    did 30 sets of 15 knuckle pushups, almost no pain. hand is feelin better, so i'ma take my brace off, tape it up real good and go hoop for a couple of hours.heres hopin i dont take no spills. later, D

  8. #8
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    got popped once pretty good goin to the hole, but it didnt really faze me. scared the **** outta me, but didn't faze me. i also realized i hadn't posted my stats. i'm 5'8" 155 with a little over 8% bf [ ballin keeps me pretty lean, yet i dont have a problem gainin muscle as long as i eat like a horse]i've lost about 7lbs, but i guess thats expected since i cant lift. my goals for nov.1, 2002 are: weight, 170 lbsbench 205 for 8 [im at 155 for 6] wg pullups +45lbs for 10 [ i'm at +15 for 8]squat 4 plates for 30 [im at 3 plates for 12-non failure]and clean&press 165 for 5 [ i'm at 105 for 7] all sets [ excluding warmups] for upper body are til failure. i probably leave 5 or 6 in the hole for legs, but their still pretty flippin sore the next couple a days. speakin of, tommorrows leg day. i dont think i can do squats yet [ cant grip bar] so i'll probably do the leg press. last week, i got 6 plates a side for 8, then 4 for 25, then 2 for 50, so i'ma get 6 plates for 10, 4 for 30, and 3 for 45-50[ depends how i feel, i dont like to get close to failure on legs]and i'ma wait on sprints and plyos til i'm totally healed. til the 'morrow, D

  9. #9
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    well, after warmup, i only got 2 sets of 8 with 6 plates. my right hamstring felt like it was gonna pop[?]so i stopped at eight, then 5 for 12, 4 for 20, 3 for 30, and 2 for 50, then 4 sets of standing calf raise, and 20 min of bike and stretchin. i think i'm gonna go hoop tonight, so i'm gonna have to stretch real well fore i go and tape my wrist real good. thats it, later

  10. #10
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    hooped for a coupla hours, hand felt fairly solid, fairly timid with it though. i actually tried a couple of open hand pushups, there was a BIT of pain-and i know im not ready for the bench yet, or any heavy pressin really-but i think i'm gonna go hit some hammer strength chest tommorrow, and MAYBE some light arms[dont quote me on that]to see where my wrist is at [recovery wise]. til next time, D

  11. #11
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    did a whole upper body routine today, but didnt push too hard though my wrist felt fairly solid. started with hammer strength bench at 85lbs a side for 3 sets of9-7, then hammer strength incline for 2 sets at 65 a side for 8 reps, then wg pullups, 1 warmup of 8 followed by 2 sets +15lbs for 6,5 then one bodyweight set of 7 [ wrist started hurtin so i stopped, i think maybe my grip was too wide for my wrist just yet] then hammer strength rows for 1set at 90lbs a side for 8 then 2 sets of8 at 80lbs a side. i then did hammer strength military for 3 sets at65 a side for 9,8,8 then barbell curls with 40lbs [i know]for 3 sets at 15,12,12. couldnt do tris yet, my wrist couldnt even handle 40lb pressdowns. i pushed til my wrist started hurtin, so i didnt go near failure. it felt good to get back in there. i'm thinkin within a week/week-and-a-half i'll be pretty much good. til next time, D

  12. #12
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    wrist feels solid, so tommorrow i'm gonna go and do the back/traps/shoulders workout and get back to the high-cal diet. oh yeah, gonna go and HOOP MY ASS OFF

  13. #13
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    well, did back/traps/shoulders today, heres how it went. wg pullups-4sets, 1 set, 8 reps+15lbs,2set,6 reps+15lb, 3 set, 5reps+15lbs, 4 set, 5reps+15lbs. bent rows-4sets, 115lbs for 10,9,9,8. V grip pulldowns-4 sets, 140 for 10,7, 130 for 8,8. shoulders [ cant do cleans just yet] db press 40x10,40x8, 40x8 [ not til failure]2 giant sets of 30[side,front,rear]raises, 2 sets db shrugs 50x8,8 wrist curls 2sets 60x15,15 . wrist felt pretty solid, still aint near 100% though. got 4 meals left[1800 cals]gonna take a shake with me while i hoop [ about 4 hrs]. see you next time

  14. #14
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    just finished a chest/arms session. couldnt do any free weight chest work yet [wrist is healin WAY faster than the docs thought though]so i rocked hammer strength & pec-dek. heres the chest part- hammer strength flat[after warmup] 5 sets a plate+a quarter a side for 9,8,7,7,6. then hammer incline with a plate and a ten a side for 8,8,7. pecdek went like- 3 sets at 75lbs for 13,10,10. then an arm superset of 2 sets of preachers[55lbs]+ the flex pushdown machine[105lbs]for 6,6. then 2sets cable pressdowns+cable curls for 9,8. than i did 1 set of concentration curls with 20lbs for 10 an arm. I'm still takin it fairly easy, so as i dont re-break my wrist and be out for another 2 months or so, though i feel good because the doctor told me it'd be about 6 weeks 'fore i could do anything, and its only been 3, though i'm still a little ways from TOTALLY healed. well, thats it. I think i'm gonna go hit up church for the first time [ no bs] in like 4 yrs. it can only help, right? til next time, D

  15. #15
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    did back/traps/shoulders day before yesterday, heres how it went:4 sets wg chins+15lbs 9,7,5,5 4sets db rows 60lbs for 8,6 55lbs for 8,6 4sets nuetral pulldowns140 for 11,9 130 for 9,8. [20pushups to warmup shoulders]clean&press [ got a pretty solid wrist strap/brace-though i wont need it for too much longer]105 for 6 EASY reps 125 for 5,5 then 105 for 8,8 upright rows 3 sets at 70lbs for 6,6,8 db shrugs@50lbs for 9,9. been playin alot of ball, and my legs are real sore, so i'm gonna do chest/arms today [ still hammer presses, my wrist was screamin under warmup weight last week on the bench, though i feel it shouldnt be too much longer]

  16. #16
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    did back/traps/shoulders:4 sets chins+20lbs-6,5,4,4 4sets bent rows@115-10,10,10,9
    4sets nuetral chins for 8,6,5,5. [20 pushups to warm up shoulders]clean&press 2sets@125 for 6,5 2sets@105 for 8,6 2sets high pulls@140 for3,3 [ goin for speed, not failure]1set@115 for 8 [speed]2sets db shrugs at 55 for 8,7

  17. #17
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    i've switched to a mon/tue thurs/fri routine, where i train upperbody on mon/thurs and legs on tues/fri .i did upper yesterday, heres how it went:3sets bench at a plate&10 aside for 5,5,5 3sets incline with a plate aside for 6, and a 35 aside for 11,10, 2setsdbrows with 60 for9,7 1set 55 for 8, 3 sets chins for 8,7,6, 4 sets clean&press for125 at 6,5,4,4 2sets bbcurls@60 for 7,6 supersetted with pushdowns@60 for12,11 2sets1 arm preachers @20 for 8,8 supersetted with tricep machine at 105 for 6,5, db shrugs@ 55 for 8,6. i'm gonna do plyos and heavy squats and stepups today [every leg day for 10wks]at low volume for strength and preservation on legs

  18. #18
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    today was the first time i've done legs in at least acoupla weeks, so i took it fairly easy. i did one set of cone hops[15] 1 set powerskips [2lengths of basketball court]1set rim jumps[15] then, after acoupla 5 rep warmups, i did 2 sets of 5 rep squats @295 [coulda gone heavier, at least 335 i think, so i'ma add 10 lbs a session]2sets of lunges with a 60lb db in each hand for 8 [again, not too tough]for 8 then 3 giant sets of russian twists w/empty bar for 20, hangin leg raises for 8, crunches for 25. today was the first time i've ever done plyos, and i think i like them. right now, my vert is 35" with ALMOST no training [i have trained legs before, but more for balance than anything else. and i was dunkin at 16 before i ever touched a weight]and my goal is to get it to at least 43" by the summer [ i dont think it'll be a problem if i bust my ass]before summer leagues start. i can't wait til monday for upperbody. ya'll be good

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