David's Training

Okay I did chest/triceps yesterday, I still feel really weak on incline =\.

Chest

4x7 flat bench (45,45,45,45lbs)
4x10 incline (25,25,25,25,lbs)
4x15 decline (35,35,35,35lbs; dumbbells)
3x8 pec machine (60,60,60lbs; machine)

Tricep
4x(8~12) tricep pulldown (5,5,5,5 not sure what weight.; machine)
2x3 dips (body weight~)

I can't do dips after a chest work out =p
 
Sunday I did back/bicep

Back

4x8 Deadlift (35,35,35,35lbs)
2x5 bodyweight pullups
4x8 lat pulldowns (65,65,65,65lbs; machine)
4x8 rows (60,70,80,80lbs; machine)

Bicep:
4x24 alternating bicep curl (20,20,20,20lbs; dumbbells also 12 each arm not 24)
4x10 concentration curls (20,20,20,20lbs;dumbbells)


I had labs and homework so I didn't go to the gym on monday and I slept in for today :(.
 
I didn't feel very energetic today, probably cause of lack of sleep so I only did 6x6 squats.

LEGS

6x6 squats (35,45,45,45,45,45lbs)
 
Ah didn't work out last week rly, cuz I wanted to stay in and study. Now I'm not even going to bring my bag with my ball shoes/ball! just the workout gloves!

I did chest yesterday right before it closed and didn't make it in time for triceps

4x8 flat bench (45,45,45,45lbs)
4x8 incline bench (35,35,35,35lbs; dumbbells)
3x12 decline bench (35,35,35; dumbbells)
3x12 pec machine? (50,50,50lbs;machine)
 
I'm better at basketball, but strength has gone up a bit but not much. It's probably because of my inconsistency, if I keep going more regularly it should get back on track.

I worked out 2 days ago for shoulders/tricep.

4x8 shoulder press (25,25,25,25lbs;dumbbell)
4x8 lat pulldown behind back (60,70,80,90lbs; machine)
4x6 lateral shoulder raise (15,10,10,10lbs;dumbbells)

4x8 tricep pulldown (50,60,60,60lbs;machine)
4x8 overhead tricep extension (20,20,20,20lbs;dumbbell)
 
Yeah totally agree, consistency is really important. I'm trying to go every other day now and leave bball for the days inbetween only.

Monday: Back+Bicep

3x(8,7,6) lying t-bar row (45,55,70lbs;outside grip)
3x8 lying t-bar row (45,50,55lbs; inside grip)
4x8 front lat pulldown (60,70,70,70lbs)
4x12 hyperextensions (bodyweight,+10,10,25lbs)

4x(30,30,12,12) alter'in standing bicep curls (20,20,30,30lbs;dumbbell)
4x10 concentration curls (15,20,20,20lbs;dumbbell)

Also a note, for alternating bicep curls i count the total reps, so if i say 30 its 15 per arm.

Weds: Legs + Shoulder

4x8 squat (35,45,45,45lbs)
4x8 leg curl (50,70,70,70lbs)
2x10 calf raise (110,110lbs; machine)

4x8 shoulder press (30,30,30,30lbs;dumbbells)
3x8 front dumbbell raise (15,15,15lbs)
3x8 upright barbell row (45,55,55lbs;barbells weight not plates)
 
Today, i started off a little slow b/c I didn't sleep much and wanted to ease into it.

Chest + a little Tricep

4x8 flat bench (40,45,45lbs; plates on both side)
3x8 incline bench (35,40,45lbs; dumbbells)
3x12 pec deck (40,50,50lbs;machine)

3x10 cable tricep extension (7,7,7; lbs? kg? iono)
 
Yesterday Back:

4x8 front lat pulldown (80,80,90,90lbs)
4x10 rows (70,70,70,70lbs;pulley machine)
3x12 hyperextensions (25,25,25lbs; including body weight)
3x8 lying tbar row (45,50,55lbs; inside grip)

Today Bicep:
4x(25,25,12,12) alternate bicep curls (20,20,25,25lbs;dumbbells)
4x10 preacher curls (15,15,15,15lbs; 15 plates on each side of ezcurlbar)
4x10 concentration curls (15,15,15,15lb;dumbbell)
 
Today Chest:

4x8 flat bench (45,45,45,45lbs)
4x8 incline bench (35,35,35,40lbs;dumbbells)
3x10 pec deck (50,70,70,70lbs)
 
Ah my routine got messed up when I was starting to really get back on track cause the gym was closed for 4 days straight. Oh well just gonna keep going regularly every other day or so.

Today I took a nap for a little too long and only had time to do shoulders.
4x8 shoulder press (35,35,35,35lbs;dumbbells)
4x10 front plate raise (25,25,25,25lbs)
3x10 lateral shoulder raise (10,10,10lbs; dumbbells)
3x10 barbell upright row (50,50,50lbs;barbell)
 
Ah a couple trips home and long weekends ruined my workout routine... but they're over now, time to get consistent again. The decline at my school gym sucks, I gotta find an alternative =\

Yesterday: Chest/Tricep
4x8 flat bench (40,40,45,45lbs)
4x6 peck deck (70,70,70,70lbs;machine)
4x10 incline bench (#8,8,8,8; machine)

4x8 overhead tricep extension (20,30,30,30lbs;dumbbell)
4x8 pulley tricep pulldowns?? (20,20,20,20lbs)
 
I did shoulder/legs on friday (3 days ago), and I've just been resting on the weekend. I didn't really do legs because I was foolish and played bball for an hour and didn't have enough energy to really go through with it =\

Shoulder::

4x8 shoulder press (35,35,35,35lbs;dumbbells)
4x10 front plate raise (25,25,25,25lbs)
3x6 lateral shoulder raise (10,10,10lbs; dumbbells)
4x10 seated military press (i forgot what weight, it was on a machine)

Legs::

4x8 squat (35,35,35,35lbs)

I'm trying to rework my squat technique so I go lower, so i'm lowering the weights to get use to it.
 
On this past monday I did..

Back/Biceps

2x6 pull ups (bodyweight)
4x10 front lat pulldown (80,80,80,80lbs)
4x8 deadlifts (95,95,95,95lbs;barbell)
4x10 rows (80,80,80,80lbs;pulley machine)
3x8 lying tbar row (45,45,45lbs; outside grip)

4x(25,25,25,25) alternate bicep curls (20,20,20,20 lbs;dumbbells)
4x10 barbell curls (50,50,50,50lbs;barbell)
3x10 concentration curls (15,15,15,15lb;dumbbell)
 
Okay I've been on hiatus because I had a basketball tournament. My friend was talking to me last week and he reminded me of an old program, vertical jump bible, and said "if you were doing this you could dunk by now". I realized he was probably right, I have not been making much progress so I decided to try and workout for real this time. I have composed a 3 week program that will last until August 17.

It's basically Monday is legs, Tuesday is bball skills, wednesday is pylos + chest/triceps, thursday is bball skills, friday is back, saturday is shoulder/bicep.

I'll actually record the weights I do on paper and try to progressively get stronger each and every week. Wish me luck, I'll be starting tomorrow.
 
First day of VJB (Vertical jump bible).

Today was a leg workout:

Squat 3x10 (125,115,115lbs) including bar weight(assuming its 45lbs)
Leg curls 4x8 (60lbs~~ on all sets)
Calf Raise 3x20 (125lbs on all sets)

I also did a brief 10-15 minute shoot around in bball after my workout. On my squats, during my last few reps I was really struggling and I forced myself to go low and then I exploded upwards through the movement but I caused some kind of weird pain in my head.
 
I know bball isn't working out but I'd like to mention it anyways. Went out this morning and shot around for about an hour and a half making 130+ shots. My ankle hurt a little bit and my elbow started feeling it. I'll try a few more shooting sessions of making 100+ shots before i reconsider lowering the volume so I don't get tendinitis in my elbow.
 
Today was chest/tricep and pylos:

Bench flat 3x6 (145lbs~) *assuming bar is 45
Bench Incline 3x8 (45lbs dumbbells)
Dips 2x (10,11 bodyweight)
Overhead tricep extension 2x8 (40lbs~)

Then after that I did a bunch of pylos, man it was so tiring.
 
Good to see you are putting your weights properly now!
 
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