Wes crackers journey to Varsity basketball!

[WesCracker]

Made varsity starter as a sophmore this year. Along with 2 other sophmores a freshman and a junior. Gonna work for team MVP next year. But i gotta bust my ass. Worked out a lot last summer and got decently strong but I wasted my time IMO. I was trying to cut and wasn't sure on how to go up in weight lift heavy etc.. I'm already lifting more then i did at the end of the summer last summer right now and plan to double it. I keep track of lifts on my IPOD and decided to make a log. Been lifting srs again for about a month.

Need a better arm routine. I lift 2-3x a week full body depending on basketball schedule. Playing AAU ball. I try to fit in basketball specific drills any where i can.
Here is my beginning pictures. School is out next Wednesday.

[WesCracker]

5-6-12
6-930 only like 6 people in free weights area
Leg press - ( increase Tuesday)
3 plate warm up.
+ 25
+ 25
Cable crosses
25lb full extension
Woodchop
32.5
Bench press (increase Thursday) (machine)
155 (45s+5) for 10 reps
165 (45s+10) for 10reps
175 (45s+15) for 6 reps
Leg extension ( increase tuesday)
Lvl 8-9 single leg 10 reps
Lying hamstring ( increase next week)
110 x10
125 x 10
145 x 10

Incline press. (increase tuesday)(machine)
140 x 10
150 x 10
160 x 7

Lat pull down tower
135 x 10
140 x 10 wire

Decline press ( free weights) increase tuesday
145 x 10 (mod easy)
155 x 10 (decent hard)
165 x 7

High row (increase tuesday
180 x 10
190 x10
200 x 10

Shoulder press db
40 x 10
42.5 x 8
45 x. 6

Peck fly( increase Tuesdayyy )
120 x 10
130 x 10
140 x 10

Side db raises
22.5 x 10
25 x 7
27.5 x 7

Skull crushers
60 x 7 x 10

Abs
25
25
25
25
Bicep curls on string machine
54 x 10
58 x 10

Shrugs
50 x 10
52.5 x 10
55 x


5-9-12

qLeg press -a.(machine)
320 x 15
340 x 20
360 x 10
380 x 10
Bench press (increase Thursday) (machine)
155 (45s+5) for 10 reps
165 (45s+10) for 12 reps
175 (45s+15) for 10 reps
185 (45 + 20) for 5 reps
Leg extension ( increase tuesday)
Skipped
Lying hamstring ( increase thurs)
110 x10
125 x 10
140 x 10

Incline press. (increase next week machine)
150 x 10
160 x 7
170 x 6

Lat pull down tower
135 x 10
148 x 7

Decline press ( machine) increase tuesday
140 x 10
165 x 10
165 x 7

High row (increase next week
190 x 10
200 x10
200 x 10

Shoulder press db increase thurs
40 x 10
42.5 x 10
45 x. 10

Peck fly( increase
130 x 10
140 x 11
140 x 10

Side db raises (increase Thursday
22.5 x 10
25 x 7
27.5 x 7

Skull crushers
60 x 7 x 10
65 x 6 x 10

Bicep curls on string machine
58 x 1o

[WesCracker]

5-11-12
Jump rope
300
100
100
Twist
30lb x 20
35 x 20

Bench press (increase Mon -(machine)
110(45s+10) for 10 reps
120 for 10 reps
130for 10 reps
140 for 8 reps
Calf press increase mon
180 x 25
200 x 25
220 x 23

Incline press. (increase wed machine)
150 x 10
160 x 9
170 x 7
Jump squat ( increase mon
27.5 x 21
30 x 15
32.5 x 15


Lat pull down tower ( increase monday
135 x 10
150 x 10
165 x 8

Decline press ( machine) increase mon
140 x 15
160 x 10
170 x 10

High row (increase wed
210 x 10
220x10
230 x 10

Shoulder press db increase we'd
42.5x 10
45 x 8
47.5 x. 5

Peck fly( increase wed
140 x 10
150 x 9 slow
160x 7

Rope chest
60 x 10
Side db raises (increase Wed
25 x 10
27.5 x 8
30 x 6



Skull crushers
60 x 9x 10
65 x 8 x 7 slow

Bicep curls
30 x 10
32.5 x 7
35

[WesCracker]

5-11-12
Jump rope
300
100
100
Twist
30lb x 20
35 x 20

Bench press (increase Mon -(machine)
110(45s+10) for 10 reps
120 for 10 reps
130for 10 reps
140 for 8 reps
Calf press increase mon
180 x 25
200 x 25
220 x 23

Incline press. (increase wed machine)
150 x 10
160 x 9
170 x 7
Jump squat ( increase mon
27.5 x 21
30 x 15
32.5 x 15


Lat pull down tower ( increase monday
135 x 10
150 x 10
165 x 8

Decline press ( machine) increase mon
140 x 15
160 x 10
170 x 10

High row (increase wed
210 x 10
220x10
230 x 10

Shoulder press db increase we'd
42.5x 10
45 x 8
47.5 x. 5

Peck fly( increase wed
140 x 10
150 x 9 slow
160x 7

Rope chest
60 x 10
Side db raises (increase Wed
25 x 10
27.5 x 8
30 x 6



Skull crushers
60 x 9x 10
65 x 8 x 7 slow

Bicep curls
30 x 10
32.5 x 7
35

[WesCracker]

5-17-12

Jump rope
300
Twist
Bench press (increase next wk-(machine)
120(45s+15) for- 10.
130 for 10 reps
140 9 reps
150for 4 reps
Calf press increase next wk
180 x 25
200 x 25
220 x 25

Incline press. (increase next wk machine)
150 x 10
160 x 9
170 x 8
180 x 5
Jump squat ( increase next wk


Lat pull down tower ( increase next wk
150 x 10
160 x 10
180 x 5

Decline press ( machine) increase next wk
170 x 12
180 x 10
190 x 10

High row (increase thurs
220 x 10
230x10
240 x 10

Shoulder press db increase thurs
42.5x 10
45 x 10
47.5 x. 7
**** YESSS!!!

Peck fly( increase thurs
140 x 10
150 x 10 slow reverse
160x 7

Rope chest
60 x 10
Side db raises (increase Thurs
25 x 10
27.5 x 8



Skull crushers + shoulder thing
60 x 10x10x10
65 x 8 x 10 x 10
70 x 3 x 10 x 10-

Bicep curls increase next wk
30 x 10
32.5 x 9
35

[WesCracker]

5-21-12
Jump rope
300
Decline sit ups
25lb x 7
Done Bench press (increase fri
130(45s+20) x 10
140 for 6 reps
150 x 6 reps
Calf press increase next wk
180 x 25
200 x 25
220 x 25

Done Incline press. (increase we'd)
150 x 10
160 x 10
170 x 8
180 x 6
Jump squat ( increase next wk
30 x 12

Lat pull down tower ( increase fri
165 x 10
Pull ups

Decline press ( machine) increase fri
180 x 10
190 x 10
190 x 10

Done High row (increase fri
230 x 10
240x10
240 x 10

Shoulder press db increase fri
45 x 10
47.510
50 x. 8
**** YESSS!!!

Peck fly( increase fri
150 x 10
160 x 10 slow reverse
170 x 10

Rope chest
60 x 10
Side db raises (increase Fri
27.5 x 10
30 x 7
32.5



Skull crushers + shoulder thing increase
Fri
65x 10 x 10 x 10
65 x 8 x 10 x 10
70 x 3 x 10 x 10-

Bicep curls increase next mon
32.5 x 10
35 x 7
35

[WesCracker]

[B]5-21-12
Jump rope
300
Decline sit ups
25lb x 7
Done Bench press (increase fri
130(45s+20) x 10
140 for 6 reps
150 x 6 reps
Calf press increase next wk
180 x 25
200 x 25
220 x 25

Done Incline press. (increase we'd)
150 x 10
160 x 10
170 x 8
180 x 6
Jump squat ( increase next wk
30 x 12

Lat pull down tower ( increase fri
165 x 10
Pull ups

Decline press ( machine) increase fri
180 x 10
190 x 10
190 x 10

Done High row (increase fri
230 x 10
240x10
240 x 10

Shoulder press db increase fri
45 x 10
47.510
50 x. 8
**** YESSS!!!

Peck fly( increase fri
150 x 10
160 x 10 slow reverse
170 x 10

Rope chest
60 x 10
Side db raises (increase Fri
27.5 x 10
30 x 7
32.5



Skull crushers + shoulder thing increase
Fri
65x 10 x 10 x 10
65 x 8 x 10 x 10
70 x 3 x 10 x 10-

Bicep curls increase next mon
32.5 x 10
35 x 7
35

[ByronKelly]

Bro, your volume is super high. How much time are you spending in the weight room?

MY advice, do compound exercises; hit multiple muscle groups at once to save time and train more effectively. Isolation exercises are for bodybuilders. You want functional strength, so train for it.
Also I'd recommend splitting your work into an upper body and lower body splits and do not do much core focused work. Exercise like the squat are excellent for core strength and stability.

Throw in Glute-ham raises at the end of your lower body lift days.
Do not worry about the size of your bicepts/triceps that is not important for bballing.

Whats your diet like? Cals a day? And whats your bball skills training looking like?

Good luck man, ill be sure to be following your log!

Check out my bball training log. http://forum.bodybuilding.com/showth...3271423&page=3

[WesCracker]

Bro, your volume is super high. How much time are you spending in the weight room?

MY advice, do compound exercises; hit multiple muscle groups at once to save time and train more effectively. Isolation exercises are for bodybuilders. You want functional strength, so train for it.
Also I'd recommend splitting your work into an upper body and lower body splits and do not do much core focused work. Exercise like the squat are excellent for core strength and stability.

Throw in Glute-ham raises at the end of your lower body lift days.
Do not worry about the size of your bicepts/triceps that is not important for bballing.

Whats your diet like? Cals a day? And whats your bball skills training looking like?

Good luck man, ill be sure to be following your log!

Check out my bball training log. http://forum.bodybuilding.com/showth...3271423&page=3

Thanks brah. I'm having knee problems ATM. My dad refuses to teach me correct squat form. I have also considered a split such as mon/wed/fri upper and tues thurs lower. Might start this during the summer. I'm prolly going in the weight room around 2.5hr-3hr each time. Glute-ham raises ?? Not sure what those are? Haven't been counting calories lately but there prolly around 2.5-3k. I have been gaining a little fat, but it really surprises me how much eating in excess increases my strength. I will lose it when school is out and I'm full on training everyday. Reps on recharge and I have checked out your log before looking good.

My basketball training looked like this during school.
7am-7:45 before school.
Form shooting 10 shots at each hashmark 30 total
Lay ups when I felt like it 25 reg/reverse/underbasket
shot fake or jab step 1/2 dribbles pull up jumpers around 25.
Baseline short corner to short corner jump shots from about 15ft. 25ish
Somedays I will dribble in the mornings just incorporated into my shooting. During the summer i will do ball handling specific drills.
The main way i would incorporate it in to pull up jumpers is start at baseline and dribble full speed to half court and back to freethrow for the shot. Then shoot 2 free throws. To end my workout id do this maybe 10-15 times. Sometimes full court dribbling.
If i wanted to do just dribbling in the morning this would be my workout. (What i plan to do everyday this summer)
2 ball workouts
Dribble in a square dribbling at same time
Dribble in sq alternating balls
In and outs in a square
Back and fourth in a square
POSSIBLY
2 ball crossovers/behind the back/through the legs. (rarely do this)
Then 1 ball drills. (Id normally do 30 seconds in place then move on to 1:30 of moving dribbling) (I know its not a lot of time but considering the amount of different drills it adds up)
Full court sprinting dribbling
cross overs
cross over 1 dribble each side
behind the back
behind the back 1 dribble each side
under one leg
under one leg 1 dribble each side
alternating under each leg
the rap around behind the back full court sprinting.
Spin moves full court alternating. (I need to start doing this but i havnt been at all just normally when I'm playing or goofing around)

During school days i would play pick up games at lunch with my teammates from 1:05 to 1:45. Not the most intense but good dribbling practice. Would spend first 10 minutes shooting jumps shot to warm up while everyone else eats lunch.

2:50-3:30 Off season work with coach (basketball,baseball and off season people all combined)
We have a reallllllyyy weak team so we have been doing stupid stuff like wall sits and push ups its nothing for me.

3:30-4:30ish Maybe every other day depending on if we get kicked out or not by the coachs me and my friend would shoot jump shots try to get up like 200.

Then id go home eat go to the gym around 6 and leave at 9:50ish to get home by 10. (every other day)



This summer I'm working from 8am to 12pm downtown for 5 weeks starting june 4th. I will go to work eat lunch get to the gym by 1pm lift mon/wed/fri. get done by 4:15 - 4:30 shower and drive home. Possibly (i really need too i gotta force my self too) come home and shoot 200 jump shots on the goal outside my house (good goal with rebounder but no room to shoot shots from 15+ft out.)
on tuesdays/thursdays get there at 1pm and play pickup games for an hour. Then start with jump shot/dribbling work outs and some how incorporate post moves into that even though I'm working to play the 3 spot (played 5 this year. i know im small lulz). Go home at 4:30 rest eat then go to my coachs skills camp on tuesdays from 6-8. On fridays i will have AAU practices from like 6-8. Then tournaments on the weekends. Going to Houston tomorrow. (possibly vegas later YEY). Might go to my schools open gym on Wednesday nights from 8-10 depending on energy,.


After my job is over i will redo my workouts. That summer it was go to gym at 8am lift play a little basketball go to lunch at 12 then come back at 1 play pickup games then drills. Do this mon/wed/fri. Then rest tues thursday or go shoot and go to my coachs practices 6-8. (only do 1 day this summer too much $$)



Supps -
Body fortress protein. (Only take during the summer, fall off season)
Been drinking NOS energy drinks the passed month before my workouts because i'm so tired after school.
Looking into CRAZE PWO. But doubt my dad will buy it.
1 a day mens teen advantage.

[WesCracker]

Totally forgot conditioning work lulz.
Will start warming up with 1-2 mile run this summer around the lake downtown.
Considering getting weight sleds from my school for sprints. (maybe, maybe not i do more then most people but I'm pretty lazy with conditioning over the summer cuz my coach puts us through horrid fall off season cardio work outs. Like we ran 3 miles on monday on tuesday we ran 6 then on wed we ran 9 (i finished first tehe) then on thurs we did 100 40yd sprints.

I will start jump roping around 20 minutes a day. (Didn't do that last summer) I need a good footwork workout with latter that i will stick too.

Also need proven exercises for vertical i want to dunk! i can grab rim with about half of my fingers from a one step into 2 foot jump.



Sorry for wall of text lulz.

[hammer92]

Totally forgot conditioning work lulz.
Will start warming up with 1-2 mile run this summer around the lake downtown.
Considering getting weight sleds from my school for sprints. (maybe, maybe not i do more then most people but I'm pretty lazy with conditioning over the summer cuz my coach puts us through horrid fall off season cardio work outs. Like we ran 3 miles on monday on tuesday we ran 6 then on wed we ran 9 (i finished first tehe) then on thurs we did 100 40yd sprints.

I will start jump roping around 20 minutes a day. (Didn't do that last summer) I need a good footwork workout with latter that i will stick too.

Also need proven exercises for vertical i want to dunk! i can grab rim with about half of my fingers from a one step into 2 foot jump.



Sorry for wall of text lulz.

In.
I think I can def help... Just did a vert workout myself today!
PM me for specifics...
You'll be dunking in 8 weeks if you follow a program designed for you, diligently.

[WesCracker]

In.
I think I can def help... Just did a vert workout myself today!
PM me for specifics...
You'll be dunking in 8 weeks if you follow a program designed for you, diligently.

I'll do it. But on top of my the workouts I'm doing right now. Don't want to cut anything out. Thanks brah. Reps on recharge to you too.

Update: Got some Prewo samples from complete nutrition C4 EXTREME and some other one thats supposed to be super strong (like $64 per bottle) Gonna try them today. Going to costco and then gym to lift and play some basketball. Feeling kind of small in my shirt. But got pretty good energy need to hydrate in the next hour. See misc in 4-5 hours!!

[hammer92]

I'll do it. But on top of my the workouts I'm doing right now. Don't want to cut anything out. Thanks brah. Reps on recharge to you too.

Update: Got some Prewo samples from complete nutrition C4 EXTREME and some other one thats supposed to be super strong (like $64 per bottle) Gonna try them today. Going to costco and then gym to lift and play some basketball. Feeling kind of small in my shirt. But got pretty good energy need to hydrate in the next hour. See misc in 4-5 hours!!

Keep doin' it if it's working...

Don't fix what ain't broken.

Listen to Byron...
High Volume doesn't always carry over well to the vertical Jump....

[WesCracker]

Just got some jack3d. Surprised step mom bought it for me. Took a scoop and 1/2 about 20 minutes ago waiting for dad to get back with car so i can go to gym. Thought he was home when i came home with step mom >.<.

[WesCracker]

5-23-12
Jump rope
150
80
Small hop to medium hop
10
Decline sit ups increase fri
25lb x 10
30 x 9
Done Bench press (increase fri
130(45s+20) x 10
140 for 10 reps
150 x 8 reps
160 for 4
Calf press increase fri
200 x 25
220 x 25
220 x 25

Done Incline press. (increase next mon
160 x 10
170 x 9
170x 6
180 x 3

Lat pull down tower ( increase fri
160 x 7 rope

Pull ups

Decline press ( machine) increase fri
180 x 12
190 x 10
200 x 10

Done High row (increase fri
230 x 10
240x7
250 x 10

Shoulder press db increase fri
45 x 10
47.510
50 x. 8
**** YESSS!!!

Peck fly( increase fri
150 x 10
160 x 10 slow reverse
170 x 7 unfocused

Side db raises (increase Fri
27.5 x 10
30 x 6
32.5 x 5



Skull crushers + shoulder thing increase
Fri
65x 10 x 10 x 10

Tricep rope pulls down
60 x 8
70 x 5
Dip x 7



Incline Bicep curls increase next mon
30 x 7
32.5 x 6
35 x 4
95 lb on machine x 10

[WesCracker]

5-29-12
Feeling weaker from 4 days off
Jump rope
100
Decline sit ups increase fri
Bench press (increase next fri
140(45s+25) x 9
150 x 9 an 1 cheat rep
160 x 5
170 for 3
Leg press easing back into it ( increase Monday)
230
230 x 12
270 x 9
Calf press increase fri
220 x 25
240 x 20
260 x 20

Incline press.Luck 6 (increase fri
160 x 10
170 x 8
180 x 6
190 x 3

Lat pull down tower ( increase next fri
Did pull ups instead I hate back >
Wife grip x 8
Close grip x 6
Wide x 6
Wide x 4
Close x 6

Decline press ( machine) increase next wed/fri
145 free weight x 10
145 fee weight x 101

190 x
200 x
210 x

-High row (increase next fri
240 x 10
250x 10
260 x 7

Shoulder press db increase fri
47.5 x 10
50x 10
52.5 x 8

Peck fly( increase
Fri
160 x 10
170 x 9
180 x 7

Side db raises (increase Fri
27.5 x 10
30 x 8
32.5 x 5

Tricep rope pulls down
60 x 8
70 x 8
Overhead db tricep 45 x 10 SWITCHING TO THIS

Incline Bicep curls fri
27.5 x 10
30 x 8
32.5 x 8

[WesCracker]

6-1-12
Took 2 days rest
Got some guys numbers who play college bball who will shoot with me
Jump rope
300
300
100
200
Single foot
50 each leg
Decline sit ups increase
Bench press (increase sun
140(45s+25) x 10
150 x 9
160 x 5
170 for 3
Deadlift ( need help with form
145 x 7
Leg press + calfs increase sun
230 x 12 x
280 x 10 x 25 regx 25 x 23
300 x 10 x 25 reg x 25 inny x 25

Incline press.Luck 6 (increase sun
160 x9
170 x 10
180 x 6
190 x 4
Hamstring lying curl increase sun
110 x 10
125 x 10
140 x 10


Lat pull down tower ( increase next fri
Did pull ups instead I hate back >
Wife grip x 8
Close grip x 8
Wide x
Wide x
Close x

Decline press ( machine) increase sun
190 x 10
200 x 10
210 x 10


-High row (increase sun
240 x 10
250x 10
260 x 9

Shoulder press db increase sun
47.5 x 10 pretty easy
50x 10
52.5 x 6 saw chick and lost focus ugh.

Cable flys increas sun
4 steps out from center left leg back
6 out 4 high
32.5 x 7
27.5 x 8
30 x 8


Side db raises (increase Sun
27.5 x 10
30 x 9
32.5 x

Skulls crushers
55x 6 x 7
60 x 6 x 10
Overhead db tricep
47.5 x 8



Incline Bicep curls increase tues 7
30 x 10
32.5 x 9
35 x 5

[WesCracker]

hittin the gym pretty soon. gonna lift and do some plyos.

[WesCracker]

Been banned for 2 weeks but been keeping log on my ipod

[hammer92]

Why banned

[WesCracker]

Why banned

porn lol.

[WesCracker]

I messed up my knee on thursday really bad. It hurt to put any weight on it. I bought some petella bands hopefully it will help with my knee pains. I have been icing it and resting it feels a lot better. Only hurts when I try to run/jump now I can walk fine. I'm going to go do upperbody tomorrow (I havnt lifted since last wed). I'm going to post all my logs in a second or sometime tomorrow.

[hammer92]

I messed up my knee on thursday really bad. It hurt to put any weight on it. I bought some petella bands hopefully it will help with my knee pains. I have been icing it and resting it feels a lot better. Only hurts when I try to run/jump now I can walk fine. I'm going to go do upperbody tomorrow (I havnt lifted since last wed). I'm going to post all my logs in a second or sometime tomorrow.

Yo I was wearing one of those for "jumpers knee"
really that was just masking the problem,
turns out I tore my patella tendon.

[WesCracker]

Yo I was wearing one of those for "jumpers knee"
really that was just masking the problem,
turns out I tore my patella tendon.

I'm going to sports doctor this coming week. How long was recovery?

[hammer92]

I'm going to sports doctor this coming week. How long was recovery?

Is**. Still is happening. Phys Theraphy didn't do ****.
Got a PRP injection. That got me to the point I can do normal activities without pain, still not 100%.

[mandimeoutof10]

Nice log bro. Keep it up!

[PuNjAbixxPheNoM]

Can you give me an update on your Vertical? I can get as high as you but want to get like 4 more inches up so I can dunk.. Has your vertical increased over the past month? And what workouts have you been doing? thanks

[WesCracker]

Can you give me an update on your Vertical? I can get as high as you but want to get like 4 more inches up so I can dunk.. Has your vertical increased over the past month? And what workouts have you been doing? thanks

I havnt tested it lately and I havnt done any leg works or running for about a week and a half because of knee problems. I was doing squat jumps with weights. Step ups jump roping box jumps and playing a lot of basketball

[WesCracker]

6-3-12
I need to eat more
Jump rope*
300
100
100
Single foot*
50/50
50/50
Decline sit ups
30lb x 25
32.5 x 10
35 x 7
Crunches
25
45
Leg raise*
Body weight x 20
10lb x 20
15lb x 14
*Bench press (increase thurs
150(45s+30) x 10
160 x 6
165 x 10 free weight*

Leg press + calfs increase thurs
280 x 12 x 25 reg x 23 outie x 25innie
300 x 10 x 25 reg x 25 outie x 25 in
320 x 10 x 27 reg x 24 x 25

Incline press.Luck 7 (increase thurs
170 x11
180 x 7
190 x 4 got light headed on third rep

Hamstring lying curl increase thurs
125 x 10
140 x 10
155 x 8


Lat pull down tower ( increase next fri
Didn't do it

Decline press ( machine6) increase thurs
200 x 10
210 x 10
220 x 10


-High row (increase thurs
250 x 10
260 x 10
270 x 7

Shoulder press db increase thurs
50 x 10
52.5 x 10
55 x 9

Cable flys increase thurs
4 steps out from center left leg back
6 out 4 high
27.5 x 10
30 x 6
32.5 x 4


Side db raises (increase Thirs
30 x 9
32.5 x 9
35 x 4

Skulls crushers*
60 x 7 x 20
65 x 6 x 15

Rope pull down 70 x 8*


*Incline Bicep curls increase thirs*
32.5 x 7 x 2 standing*
35 x 6 x 1
37.5 x 5 x 1



-------6-5-12
Need more sleep tired as fk
Jump rope*
200
Single foot*

Decline sit ups
35 x 10
Crunches
45
34
Leg raise*
10lb x 16
15lb x 15
*Bench press (increase thurs
150(45s+30) x 10
160 x 7
175 x 6 free weight
175 x 5*

Leg press + calfs increase thurs
280 x 10 x 25 reg x 25 outie x 25innie
300 x 16 (macine) x 25 reg x 25 outie x 25 in
320 x 10 x 27 reg x 24 x 25

Incline press.Luck 7 (increase thurs
170 x10
180 x 7*
190 x 6
Leg ext*
Lvl 11 both legs x 15


Hamstring lying curl increase thurs
125 x 10
140 x 10
155 x 10


Lat pull down tower ( increase next fri
Didn't do it

Decline press ( machine6) increase thurs
200 x 10
210 x 10
220 x 10


-High row (increase thurs
250 x 10
260 x 10
270 x 7

Shoulder press db increase thurs
50 x 10
52.5 x 10
55 x 9 everything I had

Cable flys increase thurs
4 steps out from center left leg back
6 out 4 high
27.5 x 9
30 x*
32.5 x*


Side db raises (increase Thurs
30 x 10
32.5 x 7 x 3
35 x 5 x 4

Skulls crushers*
60 x 8 x 12
65 x 7 x 7

Rope pull down 70 x 10


*Incline Bicep curls increase thirs*
32.5 x 9 +1 standing*
35 x 8 + 1
37.5 x 4 x 1 not enuff rest*--------...,,,,,,,------------------

6-7-12
Jump rope*
200
100
100
Single foot*
50:50*
Decline sit ups
35 x 10
Crunches
50*
50
50
50
Leg raise*
15lb x 17
*Bench press (increase next fri
160(45s+35) x 7
170 x 7
180 x 3

Leg press + calfs increase thurs
310 x 10*
330 x 7


Incline press.Luck 7 (increase next fri
180 x 9 1/2*
190 x 7
200 x 6
Leg ext*
Lvl 11 b


Hamstring lying curl increase next fri*
140 x 11
155 x 9
155 x 10


Lat pull down tower ( increase next fri
Didn't do it
Pull up wide x 6

Decline press ( machine6) increase next fri
210 x 10
220 x 10
230 x 7


-High row (increase next fri
260 x 10
270 x 7
280 x 6*

Shoulder press db increase next fri
52.5 x 10
55 x 10
60 x 9 and 1 assisted fk yes. *(no more 2.5 increases Blehh)

Cable flys increase mon
4 steps out from center left leg back
6 out 4 high
27.5 x 10
30 x 10
32.5 x 3


Side db raises (increase next fri
32.5 x 10
35 x 5 x 5
37.5 3 x 7

Skulls crushers*
60 x 7 x 15

Rope pull down 70 x 10
80 x 7


*Incline Bicep curls increase thirs*
35 x 8. + 1*
37.5 6 x 2*
40 *x 3 + 1

[WesCracker]

6-12-12
Jump rope*
300
100
Single foot*
Decline sit ups
35 x 10
Crunches

Leg raise*
15lb x*
*Bench press (increase next fri
160(45s+35) x 9
170 x 7
180 x*

Leg press + calfs increase thurs
310 x 15 x 25 x 30.**out x 25
350 x 12 x 25 x 25 x 25
400 x 8 x 25 x 10 x 10


Incline press.Luck 7 (increase next fri
180 x 10
190 x 8
200 x 3*
Hamstring body thingy
25lb x 10
25lb x 9


Hamstring lying curl increase next fri*
140 x 12
155 x 10*
170 x7
****didntdo******

Row with wide grip
105 x 16
120 x 12
130 x 9

Decline press ( machine6) increase next fri
210 x 10
220 x 10
230 x 10


-High row (increase next fri
260 x 10
270 x 10
280 x 8

Shoulder press db increase next fri
50 x 10
55 x 10
60 x 10

Cable flys increase next wk
60 x 10
70 x 8


Side db raises (increase next fri
32.5 x 10
35 x 8 x 2
37.5 x*

Skulls crushers*
65x 9 x9*
70 x 6 x 9*
Overhead*
47.5 x 10
52.5 x 7


Rope pull down*
80 x 9


*Incline Bicep curls increase thirs*
35 x 9
37.5 x 6
40 *x






.------------------------

6-15-12
Jump rope*
Single foot*
Decline sit ups
35 x 10
Crunches

Leg raise*
15lb x*
*Bench press (increase next fri
Free weight
65 x 10
85 x 10
115 x 10
135 x 10
155 x 10
165 x 10
175 x 7
185 x 3
Squats*
95 x 10
145 x 10
145x 10
165 x 7

Leg press + calfs increase thurs
350 x 7 x 25 x 25 x 10 q


Incline press.Luck 7 (increase next fri
Free weight
115x 10
135 x 8 no spot
145 x 7?
180 x 3



Hamstring body thingy
25lb x 10
25lb x 9

Mts row
80 per side x 10

Decline press ( machine6) increase next fri
220 x 10
220 x
230 x 10


-High row (increase next fri
270 x 10
280 x 9
290 x*

Shoulder press db increase next fri
55 x 8
60 x 7 Fkkkkk

Cable flys increase next wk
60 x 10
70 x*


Side db raises (increase next fri
32.5 x 10
35 x 10 x 3
37.5 x 7 x 3

Skulls crushers*
70 x 6 x 10
Overhead*
47.5 x 10
52.5 x 7


Rope pull down*
80 x 10


*Incline Bicep curls increase thirs*
35 x 7
37.5 x 7
40 *x


...........
6-18-12
I think not taking jack3d is having an effect on me*
Jump rope*
200
Single foot*
Decline sit ups
Crunches
Ab wheel*
X 25
X 25
X 7
Oblique cruncha
25 / 25*

Leg raise*
15lb x*
Dead lift*
135 x 10*
X 10
*Bench press*
170 x 8
180 x 4
190 x 2*
Getting weaker


Squats*
135 x 10
185 x 6


Leg press + calfs*
250 x 12 x 25 x 23 x 25
340 x 10 x 25 x 25 x 25
390 x 10*



Incline press.Luck 7 (increase next fri
180 x 9
190 x 8*
200 x 5



Hamstring body thingy
25lb x 10
25lb x 9
35 x 10
45 x 10 slow

Mts row
80 per side*

Decline press ( machine6) increase next fri
210 x 13
220 x 12
230 x 10


-High row (increase next fri
270 x 10
280 x 10
290 x 8

Shoulder press db increase next fri
55 x 10
60 x 9 fkin spotter almost got me killed.*

Cable flys increase next wk
60 x 10*
70 x 7


Side db raises (increase next fri
35 x 9
37.5 x 6 x 40
40 x 4 x 2

Skulls crushers*
70 x 6 x 12
Overhead*
52.5 x 10
55 x 10
Dips*
Body weight. X 8
Rope pull down*

*Incline Bicep curls increase thirs*
35 x 9
37.5 x 6 x 1
40 *x4