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 Post subject: ktob's Log
 Post Posted: Wed Jun 08, 2011 4:41 am 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Age-32
Ht-6'
Wt-210-215lbs
Goals-
*Heal my lower back
*Get stronger DL and PushPress
*Play basketball again
*Become more explosive on the basketball court
*Lose bodyfat

Method- II inspired workouts (general outline)-
1)Main lift
2a)Leg lift
b)Push
c)Pull
3)Finisher


Last edited by ktob on Sat Feb 01, 2014 2:50 am, edited 1 time in total.

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 Post subject: Re: ktob's Log
 Post Posted: Wed Jun 08, 2011 4:52 am 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Tuesday June 7, 2011
-Strength

1)Push Press-
155lbs x 8reps
165lbs x 6reps
175lbs x 11reps

2a)Pull Up (BW)- 8,7,7,7 reps
b)DB Military Press (55lb DBs)- 4 x 10reps
c)Plank (50sec)- 4 x 1rep

3a)Front Squat (175lbs)- 3 x 8reps
b)Side Plank (30sec)- 3 x 1rep per side
c)Slider Leg Curls- 3 x 12reps



*I wanted to do another superset (#3) and then a finisher but it was too hot and I punked out


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 Post subject: Re: ktob's Log
 Post Posted: Fri Jun 10, 2011 1:04 am 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Thursday June 9, 2011
Explosive Strength
wt-213lbs

1)Drop Step Dunk (tennis ball)-5 x 3reps per side (1 miss)

2)DB Snatch (65lb)-5 x 3reps per side

3)Circuit-
*Rack Pull Up (feet on bench)-15, 15, 11 reps
*Incline Push Up (feet on bench)-3 x 18reps
*KB Swing (45lb)-28, 28, 20reps

*Tennis ball dunk was easy. I wasnt sure how I would do because I havent tried in about 2 years. I will probably move onto a softball next or add weight to the tennis ball (pennies).
*Snatch was at a good weight. Havent done these in a while so I wasnt sure how much to use. I felt like the DB would have gone 3 or 4 feet over my head if I didnt stop it. I will probably keep it here for a few weeks and then add 5lbs.
*Had to stop early on the Rack Pull Ups and Swings because my hands were sweating too much. May need chalk in the future.
*Again too hot (98F) for a finisher


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 Post subject: Re: ktob's Log
 Post Posted: Sun Jun 12, 2011 10:30 pm 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Friday June 10, 2011
Core

1)Back Extension (+25lbs) 4 x 12reps

2)Circuit
*Ab Pulldowns (70lbs) 4 x 12reps
*Side Bends (85lbs) 15, 14, 14, 14 reps


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 Post subject: Re: ktob's Log
 Post Posted: Sun Jun 12, 2011 10:37 pm 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Saturday June 11, 2011
Strength
wt-213lbs

1)Sumo Deadlift
345lbs x 2reps
365lbs x 2reps
385lbs x 2reps

2a)Bench Press (225lbs) 7,7,5,4 reps
b)Chin Ups (BW) 4 x 8reps
c)Front Squat (55lb DBs) 4 x 12reps

3)Ab Wheel Rollout (kneeling) 2 x 15reps


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 Post subject: Re: ktob's Log
 Post Posted: Tue Jun 14, 2011 10:36 pm 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Tuesday June 14, 2011
Strength

1)Push Press-
160lbs x 7reps
170lbs x 5reps
180lbs x 11reps

2a)Front Squat (180lbs)-4 x 8reps
b)Slider Leg Curl-13,12,12,12reps
c)Side Plank (30 sec)-4 x 1rep per side

3a)Suspension Trainer Incline Push Up (steep)-8,8,8,6reps
b)Pull Up (BW)-8,7,7,7reps
c)KB Swing (45lb KB)-4 x 28reps

*I tried some new stretches BEFORE and after my workout and they definatly helped my squat. I never really stretched much but I felt better while squatting and I know it is important for my back.
http://www.defrancostraining.com/ask-joe-test/44-flexibilitymobility/220-another-over-reaction-to-static-stretching-and-amped-seminar-announcement.html


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 Post subject: Re: ktob's Log
 Post Posted: Fri Jun 17, 2011 1:06 pm 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Thursday June 16, 2011
Explosive Strength

1)Drop Step Dunk (tennis ball)- 3 x 3reps per side (1 miss L)
(tennis ball, 20lb Vest)- 2 x 1rep per side (2 miss L)

2)OA Snatch (65lb DB)- 5 x 3reps per side

3)Circuit
*Rack Pull Up (feet on bench)- 3 x 13reps
*Incline Push up (feet on bench)- 3 x 18reps
*Turkish Get up (45lb KB)- 3 x 2reps per side

4)20 Yard Sled Sprints (90lbs)- 4 x 1rep



*Found out my rim is only 9'7"..... Broke my heart
*Sled Sprints are a great finisher


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 Post subject: Re: ktob's Log
 Post Posted: Fri Jun 17, 2011 1:16 pm 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Friday June 17, 2011
Crossfi...... Density Day

For Time (45lb KB)-
*OA Swing R x 10reps
*OA Thruster R x 5reps
*OA Swing L x 10reps
*OA Thruster L x 5reps
*Swing x 25reps

x 5rounds

Time-11:42

*Pretty good workout. Saw it on YouTube and thought it would be good for today. I didnt push it too hard but its a start.


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 Post subject: Re: ktob's Log
 Post Posted: Wed Jun 22, 2011 2:28 am 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Tuesday June 21, 2011
Strength

1)Sumo Deadlift
345lbs x 2reps
365lbs x 2reps
390lbs x 2reps

2a)Incline Bench Press (185lbs)-4 x 7reps
b)Chin Up (BW)-4 x 8reps
c)OA Swing (45lb KB)-4 x 14reps per side


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 Post subject: Re: ktob's Log
 Post Posted: Wed Jun 22, 2011 11:11 pm 
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Joined: Mon Oct 12, 2009 5:56 am
Posts: 1029
Wed. June 22, 2011
Core

1)Back Extension (+25lbs)-4 x 13reps
2)Ab Pulldown (70lbs)-4 x 14reps
3)KB Swing (35lb KB)-3 x 30reps


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