DubDub's Dunking Journal
Moderators: Ironman, Jungledoc, ianjay, stuward
I had a short upper body workout this afternoon, I was hurried for time because I had to make it to my brother's track meet, thankfully he did pretty well!
Incline bench
1s 8r 135lbs
1s 8r 155lbs
1s 6r 155lbs
1s 6r 135lbs
Military press (db)
3s 8r 30lbs
DB Flye
3s 8r 45lbs
Push press (bb)
1s 7r 95lbs
1s 6r 95lbs
1s 7r 95lbs
Incline sit-ups
2s 8r 35lbs
1s 8r
Push ups
1s 15r
Incline bench
1s 8r 135lbs
1s 8r 155lbs
1s 6r 155lbs
1s 6r 135lbs
Military press (db)
3s 8r 30lbs
DB Flye
3s 8r 45lbs
Push press (bb)
1s 7r 95lbs
1s 6r 95lbs
1s 7r 95lbs
Incline sit-ups
2s 8r 35lbs
1s 8r
Push ups
1s 15r

Lower body today:
Squat-
1s 8r 205lbs
1s 6r 235lbs
1s 4r 285lbs
2s 3r 295lbs
DLift-
1s 5r 195lbs
1s 4r 235lbs
1s 3r 285lbs
1s 4r 325lbs (wanted to up the intensity, so I did more than the 2 reps I had planned)
Shrug
3s 6r 185lbs
BB Curl
3s 7r 75lbs
Hammer Curl (DB obviously)
2s 4r 40lbs
Supine row
1s 14r
1s 10r
and that's all. Pretty pleased with the deadlift numbers!
Squat-
1s 8r 205lbs
1s 6r 235lbs
1s 4r 285lbs
2s 3r 295lbs
DLift-
1s 5r 195lbs
1s 4r 235lbs
1s 3r 285lbs
1s 4r 325lbs (wanted to up the intensity, so I did more than the 2 reps I had planned)
Shrug
3s 6r 185lbs
BB Curl
3s 7r 75lbs
Hammer Curl (DB obviously)
2s 4r 40lbs
Supine row
1s 14r
1s 10r
and that's all. Pretty pleased with the deadlift numbers!
Today I went to the track and did an interval training / plyo workout.
I did some sprints, only 1 up to 100 meters and several shorter.
I did 2 sets of 3 hurdle jumps, the first set with two hurdles and the second with three hurdles.
and I ran the bleachers at my high schools field, 10 times turning right, and ten turning left (only one way up, one down)
I did some sprints, only 1 up to 100 meters and several shorter.
I did 2 sets of 3 hurdle jumps, the first set with two hurdles and the second with three hurdles.
and I ran the bleachers at my high schools field, 10 times turning right, and ten turning left (only one way up, one down)
Needed a strong workout to get me back into it, I ended up taking a few days off involuntarily.
Bench press:
1s 5r 155lbs
2s 3r 185lbs (done for speed)
1s 3r 205lbs
1s 2r 225lbs
1s 2r 235lbs (with spotter)
Dumbbell flye
3s 4r 50lbs
Sitting hammer curl
1s 5r 25lbs
2s 5r 30lbs
Pullups
3s 5r
Supine rows
3s 5r
Squat/Jump Squats (in order performed)
1s 3r 185lbs
1s 4r 45lbs jumping
1s 3r 225lbs
1s 4r 45lbs jumping
1s 3r 275lbs
1s 2r 205lbs
1s 3r 45lbs jumping
1s 2r 245lbs
1s 3r 45lbs jumping
1s 2r 295lbs
1s 1r 225lbs
1s 1r 265lbs
1s 1r 315lbs
1s 1r 325lbs (failed, attributed to overall fatigue)
Hurdle jumps (a form of plyometrics)
all with 30inch hurdles:
1s 3h (hurdles)
1s 4h
1s 5h
now mixed:
33/33/30/30/30 x2
30/30/30/33/36 x1
Bench press:
1s 5r 155lbs
2s 3r 185lbs (done for speed)
1s 3r 205lbs
1s 2r 225lbs
1s 2r 235lbs (with spotter)
Dumbbell flye
3s 4r 50lbs
Sitting hammer curl
1s 5r 25lbs
2s 5r 30lbs
Pullups
3s 5r
Supine rows
3s 5r
Squat/Jump Squats (in order performed)
1s 3r 185lbs
1s 4r 45lbs jumping
1s 3r 225lbs
1s 4r 45lbs jumping
1s 3r 275lbs
1s 2r 205lbs
1s 3r 45lbs jumping
1s 2r 245lbs
1s 3r 45lbs jumping
1s 2r 295lbs
1s 1r 225lbs
1s 1r 265lbs
1s 1r 315lbs
1s 1r 325lbs (failed, attributed to overall fatigue)
Hurdle jumps (a form of plyometrics)
all with 30inch hurdles:
1s 3h (hurdles)
1s 4h
1s 5h
now mixed:
33/33/30/30/30 x2
30/30/30/33/36 x1
Good lower body workout today, almost forgot to type it up:
Squat
1s 4r 185lbs
1s 4r 225lbs
1s 4r 275lbs
1s 3r 295lbs
1s 2r 305lbs
Deadlift
1s 5r 185lbs
1s 4r 225lbs
1s 4r 275lbs
1s 2r 315lbs
1s 1r 335lbs
Cable Hacks (the movement of an axe swing)
1s 6r 80lbs
1s 4r 60lbs
1s 4r 50lbs
Side Bends
3s 8r 60lbs
Pull-ups
1s 10r 15lbs (weighted, dumbbell in ankle-cradle)
1s 3r
1s 2r
Supine Rows
1s 10r
1s 3r
1s 3r
Squat
1s 4r 185lbs
1s 4r 225lbs
1s 4r 275lbs
1s 3r 295lbs
1s 2r 305lbs
Deadlift
1s 5r 185lbs
1s 4r 225lbs
1s 4r 275lbs
1s 2r 315lbs
1s 1r 335lbs
Cable Hacks (the movement of an axe swing)
1s 6r 80lbs
1s 4r 60lbs
1s 4r 50lbs
Side Bends
3s 8r 60lbs
Pull-ups
1s 10r 15lbs (weighted, dumbbell in ankle-cradle)
1s 3r
1s 2r
Supine Rows
1s 10r
1s 3r
1s 3r
I had a legs workout yesterday, but couldn't get to my computer to post the details:
Squat-
1s 4r 225lbs
1s 4r 275lbs
2s 2r 305lbs
Deadlift-
1s 4r 225lbs
1s 3r 275lbs
1s 2r 315lbs
1s 1r 335lbs
1s 1r 345lbs (new PB!)
I don't really remember what else I did for lifting, but I added some running and hurdle jumps (as plyo's).
Squat-
1s 4r 225lbs
1s 4r 275lbs
2s 2r 305lbs
Deadlift-
1s 4r 225lbs
1s 3r 275lbs
1s 2r 315lbs
1s 1r 335lbs
1s 1r 345lbs (new PB!)
I don't really remember what else I did for lifting, but I added some running and hurdle jumps (as plyo's).
This upper body workout from Wednesday:
Bench press:
1s 4r 155lbs
1s 4r 185lbs
1s 4r 205lbs
2s 3r 225lbs
1st circuit (3 sets each of 4 reps each of:)
Dumbbell flye - 55lbs
Supinated pullups
Dumbbell military press - 40lbs
2nd circuit (3 sets each of 4 reps each of:)
Seated hammer curls - 30lbs
Rear Delt row - 25lbs
3rd circuit:
1s 3r Supinated pullups
1s 4r Dips
1s 3r Supinated pullups
(then someone took my 'dips station' so I just moved on...)
3s 4r Barbell curls - 65lbs
CARDIO:
Exercise bike - 8 minutes, 2.88 miles (21.6 mph).
Bench press:
1s 4r 155lbs
1s 4r 185lbs
1s 4r 205lbs
2s 3r 225lbs
1st circuit (3 sets each of 4 reps each of:)
Dumbbell flye - 55lbs
Supinated pullups
Dumbbell military press - 40lbs
2nd circuit (3 sets each of 4 reps each of:)
Seated hammer curls - 30lbs
Rear Delt row - 25lbs
3rd circuit:
1s 3r Supinated pullups
1s 4r Dips
1s 3r Supinated pullups
(then someone took my 'dips station' so I just moved on...)
3s 4r Barbell curls - 65lbs
CARDIO:
Exercise bike - 8 minutes, 2.88 miles (21.6 mph).
Workout from tonight:
Bench press
2/4/155
5/5/185
Dumbbell Military Press
3/4/50
Dumbbell Hammer Curl
2/4/35
1/3/35
Dumbbell Flye
3/4/60
Dips
3/5/
Sup Pull-ups, full ROM (each from basically dead hang)
3/5/
After the bench press everything else was performed in three cycles with time in between for my heartrate to fall from ~138 to ~124.
Bench press
2/4/155
5/5/185
Dumbbell Military Press
3/4/50
Dumbbell Hammer Curl
2/4/35
1/3/35
Dumbbell Flye
3/4/60
Dips
3/5/
Sup Pull-ups, full ROM (each from basically dead hang)
3/5/
After the bench press everything else was performed in three cycles with time in between for my heartrate to fall from ~138 to ~124.
Since I announced to my dad the other day that I have basically 'conquered' my chest (in the since that I have a good base of general strength in almost all of my chest/push muscles, and so can do great workouts to hit all of them), today was my first serious attempt to do a back workout. Combined with a light legs workout (since I don't have a squat rack at my gym and can't deadlift). I'm going to just be doing squat variations until I return to school.
BB Shrug
3/4/185
Calf Raise
2/4/225
Seated Rear Lateral Raise
3/4/25
DB Lateral Raise
3/4/25
Reverse Calf Raise
2/4/225
Upright Row
3/4/95
Seated Leg Press
1/4/180/240
1/4/240/300
1/4/300/360
Supine Row
3/6/
Full Squat (since no rack, cleaned from floor and push pressed to behind the head)
3/4/135
WG Chin-up
2/4/ (the first set was basically super-WG, my hands were almost my whole span apart, and that was too hard. still WG for the second set though)
Then I tried Overhead Squats, and that didn't work at all. I thought I would try 4 reps of 135lbs... that didn't turn out too good. Needless to say, I was overeager. I ended up doing 2/4/65lbs.
Then I did overhead static holds, 65lbs for 1 minute, and then 2x 65lbs for 30 seconds.
BB Shrug
3/4/185
Calf Raise
2/4/225
Seated Rear Lateral Raise
3/4/25
DB Lateral Raise
3/4/25
Reverse Calf Raise
2/4/225
Upright Row
3/4/95
Seated Leg Press
1/4/180/240
1/4/240/300
1/4/300/360
Supine Row
3/6/
Full Squat (since no rack, cleaned from floor and push pressed to behind the head)
3/4/135
WG Chin-up
2/4/ (the first set was basically super-WG, my hands were almost my whole span apart, and that was too hard. still WG for the second set though)
Then I tried Overhead Squats, and that didn't work at all. I thought I would try 4 reps of 135lbs... that didn't turn out too good. Needless to say, I was overeager. I ended up doing 2/4/65lbs.
Then I did overhead static holds, 65lbs for 1 minute, and then 2x 65lbs for 30 seconds.