#Power=SpeedXStrength #BallerPutInTheWork #JassasLog

[Jassas]

- STATS :
I'm a 20 years old basketball player.
6'2'' tall, 193lb with 13%
Squats 225lb x 5, Deads 335 x 5, Bench 165lb x 5
Running Vertical Jump ~35"

- GOALS :
Improving my basketball skills and building my athletic explosiveness.
Around 200lb with 10%.
Squat 315lb x 5, Deads 405lb x 5, Bench 225lb x 5
Running Vertical Jump +40"

- WORKOUT :
Working out one day and balling the other day. Plus, in the morning I do some core work in balling day and basketball skills work on lifting days.
A :
Box Jumps 5x3
Back Squats 4x5
1 Leg Romanian Deadlifts 3x8
Chin Ups 5xFailure
Bench Press 4x6
B :
Broad Jumps 5x3
Deadlifts 4x5
Blugrain Split Squats 3x8
Dips 5xFailure
BB Rows 4x6

- Diet :
JERF (Just Eat Real Food). If man made it, don't eat it. Cheat day once a week.
Breakfast :
3/4 Cup Oats
2 Egg Whites
4 Whole Eggs
1/2 Cup Mixed Berries
Lunch :
3/4 Cup White Rice
10oz Tilapia Fish
1 TBSP Organic Butter
1 Steamer Mixed Vegetables
Snack :
1 Banana
2 Scoops Whey Protein
1 TBSP Coconut Oil
5 Strawberries
Dinner :
10oz Chicken Breasts
2 Medium Potatoes
1 TBSP Olive Oil
1/4 Bag Salad

Period.

[Jassas]

Entry#1 - Workout A : April 23, 2013

1A) Box Jumps 5x3
40" x 3, 41" x 3, 42" x 3, 43" x 3, 44" x 3

2A) Squats 4x5
205lb x 5, 215lb x 5, 225lb x 5

3A) 1-Leg RDL 3x8
70lb x 8, 70lb x 8, 70lb x 8

4A) Strict Chin Ups 5xFailure
BW x 6, BW x 5, BW x 4, BW x 3, BW x 2

5A) Bench Press 4x6
135lb x 6, 145lb x 6, 155lb x 6

6A) Ez Bar Curls 3x8
50lb x 8, 50lb x 8, 50lb x 8

Notes : I didn't really feel okay when I stepeed on the gym. One reason is, I'd a pretty tough pick up game before this workout. Anyway, box jumps was really good focusing on soft landing except for the 44" box last two jumps was kinda hard. Squat and Bench couldn't hit my goal weights cuz just before the last ramp-up I felt like I went to failure. Chin Ups and Curls focusing in little rest in between set and nice and slow full ROM. 1 Leg RDL I used DBs from dead stop really felt my hamstrings were firing. Also, I was planning in doing core circuite at the end but the gym closed. Overall, I'd a good workout but it could be better. BW : 190lb

[Jassas]

Ballin' the next day. Glutes, Hamstrings were sore. Jumping not that good maybe 85%. I still managed to dominate every pick up game though, hit two game winner shots. The lights went off for like 15 min. Everyone was just chillin until the lights goes back on but I'm not an average joe, I'v been shooting the whole time while the lights off. My best shooting from the three point line was 8/10 IN THE DARK. Freethrows 9/10, It's all about confidence just like what Stephen Curry said. BW = 189lb. #NoExcuses #GrindNowShineLater.

[Jassas]

Alright so I'm done with the finals so I'll get back to working out and balling again today. BW = 188.5lb. #Sh*tJustGotReal.

[Jassas]

Entry#2 - Workout A : April 30, 2013

1A) Box Jumps 5x3
41" x 3, 42" x 3, 43" x 3, 44" x 3, 45" x 3

2A) Squats 4x5
205lb x 5, 215lb x 5, 225lb x 5, 230lb x 5 (+5lb PR)

3A) 1-Leg RDL 3x8
75lb x 8, 75lb x 8, 75lb x 8 (+5lb PR)

4A) Strict Chin Ups 5xFailure
BW x 5, BW x 4, BW x 4, BW x 3, BW x 3

5A) Close Grip Bench Press 4x6
115lb x 6, 135lb x 6, 135lb x 6, 135lb x 6

6A) DB Hummer Curls 3x8
22.5lb x 12, 22.5lb x 10, 22.5lb x 8