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RE: My Journal **AGAIN!!** - Jun. 4 2006 16:24:00
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ChilledDJ
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If anyone is reading this, what kind of sets/reps would you reccommend on my squats for adding power? Should I shift the 3x8 to 5x5 like the rest of my exercises or keep it as it is? Same question about my calf raises as well, stick it to 5x5 or leave it to high reps?
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RE: My Journal **AGAIN!!** - Jun. 6 2006 13:26:23
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ChilledDJ
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06/06/06....oh sign of the devil, I seemed to do pretty well at the gym tho!
Push
Shoulder press
5, 5, 5 @ 45kg, 5, 4 @ 47kg
Dumbell bench
5, 5, 5 @ 26kg per arm, 5, 5ish @ 28kg
Close grip bench
5, 5, 5 @ 52kg, 5, 5 @ 55kg
Pretty please with the way my progression is going at the mo, although it'll probably all slow down soon enough!
I will be heading back home in a week or so and the gym back home is erm, not very well equiped. Full of resistance machines and cardio, one set of free weights that go up to 14kg (ie not heavy enough), cables and one smith machine. I'm going to have to change my workout for when I go home, but will start planning that when I know when I'm heading back! There is no other gym I can go to, cannot stress that enough 
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RE: My Journal **AGAIN!!** - Jun. 8 2006 13:23:15
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ChilledDJ
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Legs day!
Squats
5, 5, 5 @ 80kg, 5, 5 @ 85kg
SLDL
5, 5, 5 @ 80kg, 5, 5 @ 85kg
Weighted calf raises
5, 5, 5 @ 70kg, 5, 5 @ 75kg
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RE: My Journal **AGAIN!!** - Jun. 10 2006 12:48:19
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ChilledDJ
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Really chuffed with how today went. I decided to push myself really hard to get rid of some stress, I've had a pretty ****ty past few days with some bad news that has really screwed up my summer, but I'm going to pick myself up and move on!
Deadlift
5, 5, 5 @ 90kg, 5, 5 @ 95kg
Really pleased with this, makes me think that I could break that magical 100kg barrier soon enough, shame I'm going home to a gym where the best I'll be able to do is smith machine deads!!
Bent over barbell row
5, 5, 5, 5, 5 @ 42kg per arm
Again, really chuffed with this, wouldn't have done it if I could have found a 40kg dumbell which for some reason was absent from the rack...good thing really!!
Hammer curl
5, 5, 5, 5 @ 20kg, 4 @ 22kg and 1 at 24kg each arm
Yeah I know, a 1rm of hammer curls after doing that, but I was in such a good mood and pumped I decided to go for it!
I'm going to have to change my workout when I return home to the Isle Of Lewis on Tuesday as my gym, the only gym I can use, contains lots of resistance machines, a smith and cables amoung the usual plethora of cardio machines. I'll post up in the routines forum to ask for advice 
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RE: My Journal **AGAIN!!** - Jun. 14 2006 13:53:57
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ChilledDJ
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Okidoki, first push session at the gym at home on Lewis. I know it aint perfect but I'm going to feel my way into this until I find a workout I'm comfortable with.
Close grip bench/smith
5, 5, 5 @ 50kg, 5, 5 @ 52kg
Will start with 52kg next time but I need to find some gloves as the bar was a bit slippery 
Shoulder press machine
5 @ 40kg, 5, 5, 5, 5 @ 45kg
Felt a bit strange after this but seemed ok
Peck deck
5 @ 80kg, 5, 5, 5, 5 @ 85kg
Again, muscles felt a bit strange doing this but I hope it will go away after time
Weighted crunches
13, 13, 13 @ 14kg dumbell on chest
Strange that I couldn't do as much as I usually can, not sure why tbh, maybe it's because I was using a dumbell and not plates which I'll try next time. Plus the floor is hard and the mat is crap...
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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RE: My Journal **AGAIN!!** - Jun. 14 2006 18:18:12
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nymjam
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From: London United Kingdom
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Good to see you haven't let a new environment mess with your training too much! I'm continuously moving and know how hard it can be to stay focused and motivated without a regular gym and routine.
quote:
Strange that I couldn't do as much as I usually can, not sure why tbh, maybe it's because I was using a dumbell and not plates which I'll try next time. Plus the floor is hard and the mat is crap...
Is the weight of the dumbbell bar and clips factored into the weight?
Maybe you are holding the DB higher up your body, increasing the leverage?
The hard floor may stop any rocking which can aid the movement?
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RE: My Journal **AGAIN!!** - Jun. 19 2006 13:24:40
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ChilledDJ
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First pull routine at the gym back home, probably ended up doing a bit of overtraining, comments welcome!
Smith rows
5, 5, 5, 5 @ 90kg, 4 @ 92kg
Cable curls using rope attatchment
5, 5, 4 @ 35kg, 5, 5 @ 32.5kg
I lowered the weight just to make sure I could complete the full sets to see how it would feel. Felt comfotable with the movement so will keep these.
Wide grip lat pulldown
5, 5, 5 @ 60kg, 5, 5 @ 65kg
Not comfortable with this exercise at all, the motion felt a bit strange and I was shaking while doing it. Can anyone recommend an exercise to replace this? I probably overtrained my lats a bit by doing this but I couldn't think of what else to do? Maybe put shrugs in instead?
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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RE: My Journal **AGAIN!!** - Jun. 21 2006 17:38:26
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ChilledDJ
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Did a sort of pull/push thing today as I felt my traps hadn't been worked enough so I added in some shrugs
Shoulder press machine
5, 5 @ 45kg, 5 @ 50kg, 5, 5 @ 52kg
Close grip bench
5, 5, 5, 5 @ 52kg, 5 @ 54kg
Peck deck
5, 5, 5 @ 85kg, 5, 5, @ 87kg
Shrugs
5, 5, 5 @ 90kg, 5, 5 @ 94kg
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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RE: My Journal **AGAIN!!** - Jun. 25 2006 15:18:48
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ChilledDJ
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Did a hard leg day yesterday, got intense DOMS today as I made the mistake of going out last night.... 
Squats
5 @ 80kg, 5, 5, 5, 5 @ 82kg
Calf raises
20, 17, 18 @ 60kg
Weighted crunches
13, 13, 13 @ 20kg plates on my chest
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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RE: My Journal **AGAIN!!** - Jun. 25 2006 16:11:55
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Hardgraf
Posts: 165
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From: United Kingdom
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Good to see you're training legs now. Keep doing those squats & deads. Your vertical will improve drastically, you'll be less injury prone, quicker & more explosive on the court.
I suggest that you introduce glute/ham raises and or stiff leg deadlift for your posterior chain strength.
I play basketball too & have just finished my off season bulk. I'm dieting down for 12 weeks now. When i'm really lean at the beginning oaf the season i'll be flying!
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RE: My Journal **AGAIN!!** - Jun. 25 2006 18:16:39
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ChilledDJ
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glute/ham raies, what are those? Can't do stiff legged deadlifts as only bar available is a smith machine. Thanks for the input mate, who do you play for and what position?
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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RE: My Journal **AGAIN!!** - Jun. 25 2006 20:03:27
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Hardgraf
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Check out Defrancos training on google. You'll find glute/ham raise there.
I play power forward for Filton Flyers in EBL div 2.
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RE: My Journal **AGAIN!!** - Jun. 26 2006 14:16:48
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ChilledDJ
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EBL eh, sounds good! Also, what kind of leg work do you do to train for basketball, reps, sets etc?
Today's pull went well, I got a bit bored at the gym so added in some shrugs today...meh!
Smith rows
5, 5 @ 90kg, 5, 5 @ 92kg, 4 @ 95kg
Cable curls w/rope attatchment
5, 5, 5, 5, 4 @ 32.5kg
Shrugs
5, 5 @ 80kg, 5, 5, 5 @90kg
I really need to re-jig my workout as it's starting to get a bit pointless just adding in exercises here and there to my 'pull' day. I'll post up today what I think I'll change that day to as the other days seem to be working fine for me.
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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RE: My Journal **AGAIN!!** - Jun. 27 2006 19:16:49
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Hardgraf
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From: United Kingdom
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I do squats & barbell lunges on 1 day. Deadlift & glute/ham raise on another day. Heavy weights low reps for base strength 3-6
I also do speed squats & speed box squats for explosion. 2 very fast reps for 8 sets.
Check out that Defrancos training website. Although it's mostly American football players he trains, it has more relevence to basketball than bodybuilding does. Anyway, if it's leg muscles you want nothing is better than heavy heavy squats.
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RE: My Journal **AGAIN!!** - Jun. 27 2006 19:17:39
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Hardgraf
Posts: 165
Joined: Mar. 6 2004
From: United Kingdom
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oh, & do higher reps on your shrugs. It's an isolation exercise. Try 10-15 reps
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RE: My Journal **AGAIN!!** - Jun. 27 2006 22:40:53
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nymjam
Posts: 3259
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From: London United Kingdom
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Have a look at Ant's BB Journal, very good read! He managed to increase his vert jump by a good few inchs!!!!!!
_____________________________
Age: 26
Height: 6ft
Weight: 83kg (12/5/06)
http://www.muscletalk.co.uk/Drop_it_like_its_Hot%21%21/m_1116927/tm.htm
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