X-man - Vertical Jump Log

[WAYSOUTH]

Decided to put a training log up here. I'll put ummm....everything I guess, foods, supps, workouts, pics. in my thongs etc. :-P Guys! Don't get too happy, I'm a dude! LOL! Just joking about the thongs btw! Unless some ladies ask for requests!

I train to look great nekked, the X-frame & I play tennis & bball. Big thing 4 me right now is my vertical. Will post more l8er. Here's some stats:

Sex: I'm 100% male
5'11 in my bare feet, 6'1'' with my blue dot rubber heels & shoes. :-))
177 lbs. Which is not enough btw.
Bodyfat% is 8 last time I checked. That was 6-8 weeks ago. Will test it again tonight.
And I'm in my mid 20's.

Will do some measurements soon & post them up; don't hold your breath though! Ha.


Idols: Larry Scott, Steve Reeves, Reg Park, The Oak, Steve Nash, Ben Gordon, Bobby Sure---dammit, he's still injured!!! Uhhhhh!!!! Wanna be built more like Ben Gordon than Nash. Hahha. Both are bada$$es. Bruce Lee, Pete Maravich. Oh, Vince Gironda too, aka the Iron Guru, trainer of the stars! He was way before his time!

Just bought some Vault today, will be trying that out along with 2 joint supps. I'll be stacking. Currently I'm taking R4W. Will post my thoughts on it later.


My strengths: IMO, my delts, chest, forearms, calves.
MY weaknesses: IMO, Lats, legs, abs!!!, yes, the abs have always been a weak link.

I'm on a really good *CORE* program that I got out of "FITNESS RX". Don't laugh, that mag is not bad! The program is great.

I train @ home & at the Y. That's it for now, be back tonight.

[WAYSOUTH]

Mon. 2/13

LOWER BODY - HIP-QUAD DOMINATE.

Warmed up with some dynamic stretching & jump rope for 200 reps.

Explosive:

SUPERCAT: Fast jumps: Did 110x10 as my warm up.

Fast jumps: 160x6, 240x6 & 240x6

Angle hip thrusts: 240x6, 240x6, 270x6

Strength:

Hex bar DL: 195x6, 195x6

Lunges to the front ( short stride ) 40x8, 50x6

Single leg squats: 6 reps each leg. I do these holding onto a doorknob. I go deep on these. TUFF!!

Stretched hard for 10 mins.




Haven't worked my legs like I should have been, but I'm getting back into it. Good workout, felt great.

My take on R4W. EXPENSIVE, I believe it's 1.50 per serving. But it DOES work, and the ingredients are awesome! I will def buy it again, but will only take it on workout days that I'm not really up for. On the days I wasn't up for my workouts in the past two weeks, this supp. made a huge difference! Felt zoned in & I just kept going with the workout. AWESOME FEELING! It's like I couldn't stop, I could just keep going.

I will cycle it with some other pre-workout supps. I mixed mine with 100% grape juice or the low sugar OJ.


Bought some supps. today from bb.com & I'll post them up soon along with my workout. Didn't do too much, but I really don't like to after working my lower body. Like to rest the day after as much as possible. Which is hard for me cause I'm so active. But today I chilled out, been watching my LEAGUE PASS NBA! :-)

[Carmen0857]

Do you do snatches or c&js?

[WAYSOUTH]

Placed this order today, it's shipping 2-3 day, but that's how it was suppose to be 2 weeks ago when I bought my R4W! Took 5 days! :-(





http://www.bodybuilding.com/store/san/vault.html


http://www.bodybuilding.com/store/ids/caf.html


http://www.bodybuilding.com/store/omega/flex.html


http://www.bodybuilding.com/store/prima/elast.html


Forgot to buy some ZMA & protein powder, will do that tmr!

Can't wait 4 the Vault by SAN. Has alot of quality supps. in it. Gonna test it out & see what the big deal is.

The Speed Gels are for bball & tennis. Maybe I'll stack some with the Vault, depends how the Vault hits me for my workout. If it's not a kick in my a$$, then I'll def add some Speed Gels to it. :-) I love the hyped up feeling, BUT NOT TOO MUCH. I remmber back a few yrs. ago taking the Hydroxycut with the good stuff in it! I was a crazy dude! Was running @ the track with my then hotty latin g/f when I suddenly took my shirt off & began sprinting all around. Hahha. That stuff would make me feel as if my heart was going to pound thru my chest!! $hit was crazy as hell!

Gonna stack those 2 joint supps. Can't wait, I've read & heard many good things about those 2.

Until l8er.......

[WAYSOUTH]

Do you do snatches or c&js?


I use to do a little of that with a S&C coach. But he moved & I never got with anyone else that knew they're technique/stuff. I do db snatches, but it's been some time now since I last did them! I need to add them in again. Tks. 4 the reminder! ;-)

[Carmen0857]

I use to do a little of that with a S&C coach. But he moved & I never got with anyone else that knew they're technique/stuff. I do db snatches, but it's been some time now since I last did them! I need to add them in again. Tks. 4 the reminder! ;-)

yeah man, Olympic lifters have some of the highest verticles in the world.

And also there is no need to stack both elastamin and omega flex. at least not at full dosages.

[WAYSOUTH]

yeah man, Olympic lifters have some of the highest verticles in the world.

And also there is no need to stack both elastamin and omega flex. at least not at full dosages.

Yah, that's what I hear & read on the O-lifters. If I had the watchful eye, then 4 sure I would do them. I do like the db snatches, the technique isn't hard to get down & they're fun to do. I'm gonna throw those in this week.

I was wondering about that on the joint supps. But with all the ball I play & from my past, of playing so damn much on the stupid concrete I'll prob just down em' like the label says. But I'll look into it. Tks.

[WAYSOUTH]

Today supps were:

5 caps of NOW Glucosamine & Chondroitin.
5 softgels of fish oil - how much of this can I take for best results?? Anyone? Tks.
10 Brewers Yeast tabs. Yah, I like to take all the old school stuff. :-)
1 multi vitamin.
1 1/2 scoops of R4W.
1 tbl. of EVO

Eating today was healthy, lots of everything. 1 Corona, no lime w/ my dinner. :-)) Trying to just drink on the weekends only, but it's not happening as of yet. Also, I'm now on this coffee routine & I don't like it. 2-3 cups every morning now 4 the past 6-8 weeks or so. Going to drink tea only. Maybe some coffee on the weekend only. Who knows!

Need way more sleep, but with having NBA League Pass, it's just not happening. Ha!


Tonight's workout:

Wasn't much, but pushed myself to do something, tks. to R4W.

Knuckle pushups: Did as many as possible in 5 mins. 54 reps. These are freaking tuff, it's been yrs. since I last did them, and I could tell! Felt like a weak little bitch. Controlled myself on the negative, & it was fast on the postive.

Finger-tip pushups: 7 reps. What a killer!

Tri-set of pushups for 5 reps. each.

Wide, shoulder width & narrow. 3x rested about 2 mins. in-between sets.

[WAYSOUTH]

Like I said above, a big goal and a big part of my program is to keep increasing my vertical jump. I wanna fly in the sky. I get up farily high, but with the ball is another story. It's not enough to dunk. So far I can dunk a tennis ball with super ease. It's just a matter of getting stronger & more explosive.

It's been way too long since I last tested my standing vert, it was last March, 28 inch. I'm past that now for sure, but I need to measure more often so that fire stays lit under my as$!

My program consists of bodywt. exercises-hindu squats, pushups & different gymnastic type movements. And of course I use the wts. as well. I also do alot of sprinting, tennis, mirror boxing-kicking & just started once again to play racquetball, it's alot of fun & a great workout!

Always adding in the following in my workouts:

Straight sets
Super sets
Rest pause
Tri-sets
HIT - every blue moon
Negatives - luv em'!
Forced reps
DTR- UTR
Circuit training
5x5
BO's
Short & long rest for the above. Most of the time it's 45 secs. rest. Always mixing it up.

Also like to use medicine balls, Strength Shoes, parachute, over/under load training. And the "SUPERCAT" for my explosive jump training. I'm big on stretching, both static & dynamic.


I'm posting my measurements some time later today.

[WAYSOUTH]

Wed. Feb. 15

Bball! Played some 2on2 with some buddies of mine. Good workout, last about 35 mins. Wanted to play alot more but it was time to go play some racquetball! :-)

Played racquetball for about an hr. Stretched for 10 mins. Went home & iced elbow & knees. I've had some elbow & delt tightness - right elbow & right delt for about two weeks now. So because of that have stopped doing some of fav bb exercises. Cut out the Scott press, aka Arnold press & neck benches. The neck bench is very stressful on the delts, and with playing so much tennis & now racquetball it was bound to take it's toll.

Been icing & stretching alot. Should be fine in no time. Also working the rotator cuff to make sure it never gets weak, very important.


Will post up today's routine later tonight. Today I'm playing some bball, tennis, lats & triceps, hammys along with some core work, rotator cuff & some tubing for the elbow. And lots of stretching. Maybe throw in some sprints.

CAN'T WAIT 4 MY SUPPS!

Going to do my measurements right now, will post them up in the next hr. or so.

[WAYSOUTH]

Thur. Feb. 16

Didn't get most of workout stuff in for the day, did play an hr. of tennis & shot some bbal for an hr.



Fri. Feb. 17

Got my bb supps. this morning & can't wait to get started on them! Getting new bb supps. is always exciting. Can't wait to see how my body reacts to them. In the order there was a free sample of some protein bar. More like a sugar bar, it sucks a$$!

Still need to do my measurements.

Will be doing back/chest, hammys, *core*, sprints, bball, tennis & some conditioning. This weekend my goal is to measure my standing vert. Need to do this every 4-6 weeks so I keep training hard/smart.

My elbow is still feeling kinda funny, will keep icing it etc. It's not too bad, just annoying-nagging.

Watched some great bball games last night on TNT. Bulls killed the 6ers. Just doesn't seem like 6ers & AI will ever put it together. They should trade him while they can get somone great in return.

The Suns ( most fav. to watch ) KILLED the Rockets, MAN, the Rockets sure do miss/need Bobby Sura back!!! Won $50 bucks on that game too! :-) Nash is crazy sic along with Diaw & Bell.

Tonight is the rookie challenge.



Last big time supp. I tried was a free container of NOZ SUPERCHARGED that I got off of here. Nutrabolics is a bada$$ company for doing that! The free samples of their protein powder & Ester Stack were awesome as well. They're on the expensive side, but it's worth it IMO. Will buy/use from them again.

That's it for now, until l8er!

[WAYSOUTH]

Fri. Feb. 17

1 scoop of VAULT! Hells ya! And 1 speed gel

Bbball: Shot around for about 15-20 mins, then I played a never ending game of 21 with tips. Playing this game ( 21 ) with tips is the gayest **** ever. The game just, never ends. No point, but it's a great workout. That's the only postive.

CHEST/BACK

2 secs. on the negative, fast on the postive.
Db press ( palms meet together @ top w/ a hard squeeze ) Warm up - 60x8: 70x8. 80x8, 80x8

Db press ( incline ) 80x8, 90x8, 90x8

BACK/LATS


Chin ups: rest between sets on these was 45 secs. 1 sec. on the negative, fast on postive

6 reps w/ wt. vest - 20lbs. 5 & 4 - no wt.

Been resting 2-3 mins. between sets lately, so this left me heaving like a bitch! Felt great.

1 arm rows: 65x6, 65x6

90 degree pullups - shoulder width grip: 8 & 6 reps. Rest was 30 secs. on these.

Stretching for about 5 mins.

Ate & 30 mins. l8er took another scoop of VAULT.

Felt a great pump during this workout, muscles were tight! Especially in the arms.


Core workout:

Hanging leg raises: 6 & 6
Jacknifes: 5 & 5
Knee ins: 15, 15
Bridges for 25 secs. 2x each side
Evil wheel: 6, 6 - 2 sec. pause out in front

Totals speed gels taken today were 3

[WAYSOUTH]

HIT tennis for 1 hr.

Bball shooting for only 15 mins.

1 scoop of Vault & 1 speed gel

Lower body: Explosive!

Warm up + 200 skips with jump rope

Jump squats done on SuperCat: Warmup 130x8-3/4 squats, 130x6-deep squats

130x8, 140x8, 145x8

Standing fast jumps on SuperCat: 260x8, 260x8, 265x8


STRENGTH

Superestted the following for 2 sets: GHGR & angled squats on SuperCat

GHGR: 6 & 6 reps.
Angled squats: 220x8, 260x8

Back exts: 3x8 w/10 lbs.


Didn't get enought hammy work in this week or sprinting, need to make sure this coming week I do. Same goes for core work.

Sun. is a day of rest, sit on my ass, relax & it's All-Star weekend!

[WAYSOUTH]

Taken on 2/19/06

Body wt. 175 lbs.

Arms flexed: Left - 13 1/2 - right - 13 3/4

Forearms: Left - 11 1/4 - right - 11 3/4

Neck: 14 3/4

Chest/back standing normal: 39 3/8

Waist: 31 1/2

Thighs, middle - Left - 20 3/4 - right - 21 3/4

Calves - Left - 14 5/8 - right - 14 3/8

Bodyfat : 8%

I'm disappointed in these measurements; only a 8 inch. difference between my waist to back/chest. That's no good, I want at least a 15 inch difference. So I need to work on that along with bringing up my arms & calves. Need to bring up EVERYTHING pretty much! Need to just get after it & push myself. Might add in some breathing squats.

[WAYSOUTH]

1 cup of coffee & 1 speed gel. Also had 1 scoop of whey w/ water

Warmed up & jumped rope for 20 mins. Also mixed in some ball-handling. Intensitsy was low-to medium.

Stretched for 5 mins. afterwards

About 20 mins. blended up the following:

1 1/2 cups low sugar OJ
1/2 cups of oats
2 tbls. wheatgerm
2 scoops of whey powder
1 tbls. of EVO
1 tbls. of honey

Uusually put frozen fruit with it, but was out.

[d77]

Just keep in mind all those supps. are hard on ur kidneys.

[Gallaman]

Just keep in mind all those supps. are hard on ur kidneys.

Yes they are, drink tons of water man. By the way, I'm doing Air Alert III right now actually, thought that might interest you since you're trying to increase your vert. I'm in the middle of week 3 and things are going well. Endurance is getting up there and I gotta test my jumping soon.

[WAYSOUTH]

Tks, yah I drink alot of water. What supps. is that kid talking about??? The protein drink I made in the blender??? I'm only taking Vault, Speed Gels & vitamins. That's nothing much. Where r u from in IL??

HOw do u like AA3 so far?

[WAYSOUTH]

Early afternoon shot some bball & worked on some moves for almost 1 hr. Did a little bit of abs.

Swiss ball crunches-2x15-1 sec. pause
2x10-5lbs. 1 sec. pause

Evening workout was delts & core

30 mins. before workout took 1 scoop of Vault & 1 speed gel

Warmed up with some dynamic stretching & 200 reps. jumping rope.

Scott press ( Larry Scott style ) - kinda like the Bradford press, but with db's.

( wu ) 40x8

70x3, 80x3, 80x3, 70x3, 70x3 & 70x3

Isometrics presses against an in-moveable wt. 4x4secs.

Core: rest was 15 secs. between sets

Hanging leg raises: 7 & 6
Super mans: 2x10 w/ 2 sec. pause
Knee ins: 20 & 18
Roman chair situps: 12 & 8


Stretching for 8 mins.

Later in the evening took my second scoop of Vault

[WAYSOUTH]

Played about 40 mins. of racquetball. Awesome workout.

1 scoop of VAULT

*NOTE* about the VAULT. This supp. is def at work! Major pumps, delts & chest felt bigger & my shirt was feeling tighter than usual yesterday. GREAT FEELING!

ARMS:

Weighted dips: ( wu ) 5 reps. 20x3, 30x3, 40x3, 45x3

Bbcurls: 85x3, 85x3, 85x2, 85x2 - Used a little body thrust aka smart cheating on last few sets/rep



Wed.

Nothing, rest.

[WAYSOUTH]

The protein I was taking, forget the name. Bought it at Wal-Fart. Anyways, it messed up my nose with my breathing & then it was runny. So I can't have that crap anymore! It left a bad after taste as well. So I needed some protein, so I went to the BB store & bought some good ol' Muscle Milk. This stuff is great! It's been about a yr. since having some.

Got egg nog & root beer flavors!! Yummy, can't wait. Bought some herbs, milk thistle to cleanse my liver etc. Got some ZMA, makes me sleep like a baby! And some classic liver! I like the old time bb supps.



http://www.bodybuilding.com/store/dn/liver.html


http://www.bodybuilding.com/store/cs/milk.html


http://www.bodybuilding.com/store/dym/force.html



http://www.bodybuilding.com/store/univ/liver.html

[WAYSOUTH]

Also measured from delt to delt in the front, 19 inches.

Around the shoulders, 45 3/4 inches

[Gallaman]

Tks, yah I drink alot of water. What supps. is that kid talking about??? The protein drink I made in the blender??? I'm only taking Vault, Speed Gels & vitamins. That's nothing much. Where r u from in IL??

HOw do u like AA3 so far?

I'm near Chicago back home, but I go to Illinois State right now. AA3 is good, my endurance has increased greatly and I think I'm jumping a little higher after 3 weeks now.

[WAYSOUTH]

Lower body-explosive

Fast jmps: 260x3, 270x3, 270x3, 270x3

Tuck jmps: 2x3 in regular shoes & 2x3 in Strength Shoes

Split jump lunges: 2x3

Was suppose to do a lower body strength workout but skipped it to rest.




Thur. 2/23

Bball: Shooting, working on moves






Fri. 2/24

Bball: Shootin & played some 4on4 full court. Great workout, intensity was high.






Sat. 2/25


Racquetball for 1 hr. Intensity was high! Awesome workout!

Chest/back

1 scoop of VAULT & 1 speed gel

Straight arm pullovers: 50x3, 60x3, 60x3, 60x3

2 secs. on the negative, explode on the postive.

Decline db press ( drop set, 1 x ) 21 reps total with 80 & 70 lbs. 16 reps total with 80 & 70 lbs.

Great burn on the above!

Weighted pullups: 2 secs. on the negative, fast going up - full ROM

20x3, 20x3, 20x2, 10x3



Core: 15 secs. between sets

Hanging leg raises: 8 & 5
Knee ins: 20 & 15
Bridges: 25 secs. x 2
Supermans with 4 sec. pauses: 10 reps.


After workout 2 scoops of Muscle Milk with water. Later in the evening 1 more scoop of VAULT, 6 Uni-Liver, & 4 caps. of Zforce before bed.

[WAYSOUTH]

Bball: Shooting for 1 1/2 hrs. Worked on moves, ball-handling & dribbling. Stretched for 10 mins.



Jump rope: 200 reps

Delts:

Jerk press: 85x12, 95x8, 95x8

Hindu pushups: Total of 45

Hindu squats: Total of 70

Stretched for 8 mins.

[WAYSOUTH]

Been working out, just need to record it. Doing HIT style right now, 1 set all out! What a bitch it is! Tuff as hell, major ass pump from it, feels great! Will post up what I've done this week so far and my new goals for the next 12 weeks.

Also! The SAN VAULT is no more, I'm out. Overall rating out of 10, I'd give it a 5. Nothing to rave about, the taste started to make me sick, and I had trouble taking it 2 x a day like it says. Going to try some other type of creatine, muscle builder along with some BCAA's.

Muscle Milk review: Had egg nog & root beer float. The taste on these are great! But the sugar made me fat, lost the veins in my low abs. Going to get some Isopure or something from AST.

Any suggestions??

Also back a few months got a free sample of NOZ SUPERCHARGE BY NUTRABOLICS & like it alot. Might stack that with some of their other supps. The're a little high in price, but they worked really well & the taste was great. So it's worth it IMO.