29/9/2011
Front Squat-
40kgx5
60kgx5
80kgx5
90kgx5
100kgx3
105kgx1 failed on 2nd rep attempt
110kgx0 failed on the attempt
Just felt flat today.
Deadlift-
60kgx6
100kgx6
130kgx3
Static Hold Pullups- 40 seconds 2 sets
18- 1:45
BW= 82.5kg
Diet-
Oatmeal
KFC
2 Protein Shakes
4 sausages + brocolli
30/9/2011
Front Squat-
40kgx5
60kgx4
80kgx3
92.5kgx2
102.5kgx1
112.5kgx1 (1.36x bw)
Powerclean-
40kgx3
60kgx3
67.5kgx3x2
Jerk-
40kgx3
50kgx3
57.5kgx3
Bench-
40kgx5
60kgx5
70kgx3
80kgx3
Skips- 1175
18km/h- 1:50
Diet-
Oatmeal
Chicken Burrito
Pizza
Protein Shake
1/10/2011
Played basketball today. Didn't log how many shots i took but it would be thousands. Than i practiced some jumping.
Rim Grabs-
Right foot 10x
Left foot 10x
Both feet 10x
Probably did about a dozen dunks after that.
It sucks not being able to train upper body much so i guess going out and playing ball is my motivation to train lower body atm because working out legs seems to improve how high you can jump.
2/10/2011
Played pickup games for most of the day. Didn't do any jumping because my left ankle & knee were sore from the day before.
Diet-
Oatmeal
Nutrigran cereal
Large Bic Mal Meal
Protein Shake
3/10/2011
It was a public holiday today so my gym was closed so i couldn't train. Ended up playing basketball again for the whole day just pickup games. My ankle felt better today but my left knee is kind of fuked up, which sucks because i'm a 1 foot jumper. Front squatting 4x a week for the past few weeks probably hasn't helped the cause of my knee either. I'm also going to get new shoes because the grip on my current shoes has gone.
I'm going to get Rose 1.5 shoe.
Currently i'm playing with the original Rose shoe.
Diet-
3 eggs 2 egg whites
Medium chicken deluxe meal from maccas
Protein Shake
Probably going to eat cereal or mince meat later on and also want to do some skipping but my legs are telling me to rest haha so probs won't do any skipping today.
4/10/2011
I WAS FUKING WEAK TODAY!!!
Front Squat-
40kgx5
60kgx5
80kgx5
95kgx4 wanted to get 5
100kgx2 failed on the 3rd rep even though i was aiming to get 5.
Couldn't be fuked squatting anymore after this because it clearly wasn't my day.
Leg Curls-
20kgx12
30kgx12
Did some db curls as well and hammer curls. Pretty shit training i'm trying just to keep the volume low. Reason for this is becasue i remember i made my best gains (strength gains) through low volume training.
18- 1:55
Diet-
Oatmeal
2 Protein Shakes
Chicken Schnitzel with hot chips and salad
5/6/2011
Shoulder Press- first time in ages since i broke my collarbone
10kgx10
20kgx10
30kgx10
40kgx10
Close Grip Bench-
barx10
40kgx10
50kgx10
Squats- first time in months doing back squats
barx6
60kgx6
75kgx6
85kgx6
90kgx5
95kgx3
100kgx3
105kgx3
half squat 120kgx1
18.5- 1:30
Diet-
2 bacon deluxe burgers
Chicken Breast
Chicken Fillets, Brown Rice and Bread
2 Protein Shakes
6/10/2011
Didn't lift any weights today just played some basketball.
Skips- 1275
I'm thinking of modifying my routine and coming up with some actual structure for once.
Monday-
Front Squats 3x5
Pullups
Tuesday-
Back Squats work up to sets of 3 and aim for PR each week
Close Grip Bench
Wednesday-
Rest
Thursday-
Front Squats 3x3
Deadlift
Friday-
Front Squats singles work up to PR
Powerclean
I can also incorporate an upper body day on Saturdays or Sundays depending on how i'm progressing but i like the look of it.
Diet-
Chicken Schnitzel with salad and hot chips
Protein Shake
Chicken Breast
Protein Shake
7/10/2011
Front Squat-
40kgx3
60kgx3
80kgx3
90kgx3
95kgx3
105kgx1 failed on 2nd rep i probs could've got it if i really pushed becasue the 1st rep felt fair easy
Powerclean-
40kgx3
60kgx3 these felt FAST
70kgx3
70kgx3
Jerk-
40kgx3
50kgx3
60kgx3
Deadlift-
100kgx6
130kgx3
140kgx3
18.5- 1:35
Skips- 1325
Diet-
Oatmeal
Chicken Burrito
Chicken
2 Protein Shakes
Bodyweight = 82kg!
8/10/2011
Just played basketball a few pickup games and some jumping practice. 40 dunks. 30 off of right foot and 10 off of both feet. 30 free throws 100 layups. * I only count shots made
Skips- 1375
Diet-
Oatmeal
Chicken Burrito
[b/2 Protien Shakes (60grams protein)
Chicken (90 grams protein)
Cheese (20 grams protein)[/b]
I'm going to try and eat these foods every day. That's 170 grams of guaranteed protein plus all the other stuff i eat which would easily put me over 200 grams of protein a day!
My diet is getting a lot better i mean i'm still eating fast food but i've cut down on it and i'm more motivated to eat clean and healthy.
10/10/2011
Front Squat
40kgx3
60kgx3
80kgx3
85kgx5 my knee was hurting so i stopped
Pullups bwx10
had fuk all energy today so just went home
18.5- 1:40
Bodyweight= 80kg
