Enjoy your day off and hopefully your shoulder is 100% better tomorrow
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Enjoy your day off and hopefully your shoulder is 100% better tomorrow
Saturday
DB Curl superset w/ reverse underhand extension 4 sets
EZ bar curl superset with ez bar behind head extension 4 sets
DB hammer curl superset with straight bar extension 4 sets
A bunch of different exercises. Farmers walks, Rope extensions, medicine ball side steps, shooting wall balls
It was a slow start for the workout. I just didn't feel right with the movements. The curls and triceps got me a nice pumps but I wasn't super engaged. When I was done with the 12 sets is when I turned it up though. I don't know if I was slow to wake up but doing the farmers walks and some of the other exercises I really had a sweat going and really increased the intensity quite a bit.
Sunday
Basketball
Not good haha. I don't know if I played bad but I also didn't get super focused into the game at all. My body felt like it was moving slowly and I couldn't get motivated no matter what I did. Sometimes I'll be like ok lets get into this game and I was telling myself that and the next possession I was back to normal. The guy I was guarding was beating me pretty bad, this guy usually doesn't make many shots but on this day it felt like everything he shot he made. But I did get a ton of rebounds, I'm the smallest guy on the court and felt like I had a lot of rebounds and a decent amount of steals. If I can't out athletic the guys, I might as well get the gritty stuff done.
it felt a bit better on Saturday...but thanks for reminding me. I did do some stretches for the shoulder on Saturday to make sure nothing was really injuried or anything and everything went well......I think I need a day or two in a row off for my knees and shoulders but we'll see when that happens haha.
Monday
Squat superset pull ups 4 sets
T bar row superset w/ reverse hack squat 4 sets
Jump rope superset with DB curl
Wall balls, BB curl, Ball slams, straight bar pulldowns, more jump rope
My knees were tight and sore all day long. I was hoping they would loosen up as I got to work. They never really got totally pain free, I did stay lighter on the squats to not put pressure on the knees and I've been going heavy on the squats lately. Doing some more reps may be beneficial to me. Because I went a bit lighter I decided to do the reverse hack squat instead of a smaller movement. After that it was a free for all. Jumping rope hurt my ankles a bit and my knees were sore so I did some other things. The wall balls hurt but such light weight it wasn't too bad. I also did slams and whatever else I thought might be fun. By the end I was breathing heavy and dripping some serious sweat. It was also super hot and muggy out.
I'm on about 2 weeks of foam rolling each night and I think I'm starting to notice some changes. I don't have the pain in the back or in the quads nearly as much as I did. Also the back rolling has my back cracking almost instantly where I really had to work for it when I started. The lacrosse ball is also playing a big role.
That is a great workout. The foam roller is a body saver. Keep pushin and rollin
Tuesday
Basketball
Played much better than Sunday. I didn't feel sluggish or behind at all. Once I go the sweat rolling I was good to go. I'm noticing that even when I'm tired. I don't get the burning lungs or extreme shortness of breath at all anymore. Sure I'm sweating and breathing heavy but it's a lot more normal than it was when I started playing ball. I also felt like at the end of the game, a lot of ppl kind of just wanted to get out of there and I was the last one running and still had energy. Even the ride home I felt good and not super tired.
Also don't really have any pain this morning. Other than my big toe, I didn't jam it or anything but the stupid thing won't crack. It just feels like it needs to be cracked and it will be good to go.
Wednesday
Standing shoulder press 4 sets
Hammer strength press 4 sets
DB behind head extension 4 sets
Reverse peck deck 4 sets
Jump rope superset with cable cross and rope extensions 3 sets
DB incline fly superset with seated side lateral raise 2 sets
Workout was pretty good. I was happy with the shoulder raise weights. The chest work was decent or at least I thought so when I was at the gym. I got home last night and started thinking about how I could of went harder on the chest work. Probably because I used a machine instead of free weights, after all the years of training I'm still under the mindset that free weights are king, even though the hammer strength gives me a better squeeze and a better feeling on the negatives. Also on the cable I put them at shoulder level and sort of did a chest press instead of a cross, the cables are too spaced out for that. That's what I get for ready articles before I train haha. Anyway the workout overall felt pretty good and I was surprised my legs weren't toast after basketball.
Thursday
Deadlift 5 sets
Leg press 4 sets
BB curl 4 sets
Jump rope superset with wall balls and straight bar pulldown 3 sets
Jump rope superset with ball slams 3 sets
I was running short on time yesterday. I think it was just loading and unloading the bar on the deadlifts that just takes longer than every other movement. Anyway the workout was killer. All the weights I did I was super impressed with and felt good. I do with I could of gotten some more volume in but I was sweating super heavy and did what I wanted to do. I'm not sure the ball slams really do anything but they sure are fun to take some aggressive out at the end of the workout.
Saturday
DB curl superset with dips 4 sets
BB curl superset with close grip press 4 sets
Cable curl superset with underhand extension 4 sets
Jump rope, farmers walk, wall balls, ball slams, ladder runs
Got the lifting out of the way and went to town doing cardio style agility drills. The lifting was good though, I felt good and I haven't done dips and close grip presses in the same workout in a very very long time. Everything went smooth and felt right. The agility drills also went well. Had a nice sweat going. The gym was super humid though. As I was about to leave the owner showed up and finally put the a/c on but I'm almost happy that it wasn't on when I was there because I was able to really get a sweat going and stayed warm the whole time.
Sunday
Basketball
It was up and down, we had too many guys so we had 3 teams going. Playing the short games reminded me of a HIIT workout to an extent. You play a shorter game and get a sweat going. Then if you lose your out and sit. But I don't like losing the sweat, it takes a minute of playing to get it back and you feel sluggish when that happens. Soon enough though some guys left and we went back to 2 teams and got a fairly good run in.
Monday
Flat bench 4 sets
Seated shoulder press 4 sets
Straight bar extension 4 sets
Low cable crossover superset w/ side lateral raise 3 sets
Facepull superset with v bar extension 3 sets
Jump rope superset with ball slams and reverse hack squat 3 sets
Good workout but I can't help but feel like I need some more volume on my chest. I didn't get a pump in the chest at all. Even though I went heavy I have a feeling like I wasn't contracting the muscle well enough. I'm training chest again Thursday so no big deal. The rest of the workout though was spot on. Everything felt good, everything was pretty heavy and moved nicely. I really was enjoying doing the reverse hack squat and wish I had got to them earlier in the overall workout.
Tuesday
Basketball
Played basketball again last night and it went well. I played really good and even though my knees were a bit sore I had the chance to foam roll, lacrosse ball roll, and stretch out really well even before I went to the gym. So I felt pretty good playing. However, I was super winded during the second half of the game. My team kept wanting to get a rebound and go on a fast break, in the first half it worked well and we were winning by a lot, I was scoring a lot and it was great cardio. We kept trying it in the 2nd half but guys were standing around, on defense we weren't moving much, and the other team started to come back. It was tough to get a second wind after doing sprints over and over again in the first half.
Wednesday
Trapbar deadlift 5 sets
Standing calve raise superset with meadow row 3 sets
Wall ball superset with straight bar pulldown 3 sets
BB curl superset with cable row 3 sets
Cable curl superset with walking lunge 3 sets
I got some frustrating news at work which really destroyed my energy and motivation to hit the gym. I almost didn't go but I figured it would make me feel better. I wanted to do trapbar deadlifts as I've been reading how they can help with vertical jump for basketball. It was weird, I guess I'm used to having my legs spread farther apart and the trap bar being shaped the way it is gives everything such a different balance in the hands. My legs though felt like jello, the strength was still fine but I was getting tired earlier in the sets than I should have. I decided to skip a lot of the jump roping because of the tired legs and stick with more weight lifting. Not sure if it was the smart idea but the stress lifted a bit into my workout so it was good for that and the extra volume on my back felt good.
After today I'm off from the gym for 3 days as I'll be out of town. I'm really looking forward to the rest. I've been working out 6 days a week now for like 5 or 6 weeks so a 3 day break will hopefully be really beneficial for my recovery.
Thursday
Incline bench 4 sets
Side lateral raise 4 sets
Reverse overhead rope extension 4 sets
Facepull 3 sets
Chest press machine superset with pushdown machine 3 sets
Jump rope superset with cable chest fly 3 sets
I wanted more chest volume and I got it. I'm happy that I was able to get more work on my chest. The workout went well, everything felt good, the movement was smooth. Strength may not have been the best but it wasn't bad to a point where I felt like I was having a bad day. Overall I was pretty happy with everything.
Now I have 3 days off from the gym which I'm really looking forward to. I have a lot of driving and a wedding to go to but hopefully I can get some extra sleep in there somewhere.
So I'm back from my little vacation. It was nice to be away from the gym for 3 days but they were also very busy days and very very hot days. I also didn't get to sleep in the way I had wanted. Last night being the exception, I hit the bed earlier and got a good sleep in.
I started Iconogenin today but I'm not sure what the gym routine will be this week. I don't know if the gym is open on Wednesday or not and since basketball is Tuesday I don't know if ppl are going to want to play or not. But I will update on the iconogenin as I go.
Monday
Standing shoulder press superset with decline hammer strength 3 sets
Close grip lat pulldown superset with hammer strength press 3 sets
Wall ball superset with side lateral raise 3 sets
Weighted seated jumps superset with DB row 3 sets
Flat bench superset with close grip high row 3 sets
So of course my gym is closed Wednesday which I expected it to be. The guy takes any opportunity to get off. So I decided to do a big superset workout and hit every muscle except arms. I figure if I do a total body workout twice this week my arms are getting enough work plus I'll hit them Saturday. I didn't go too crazy on legs just because we are playing basketball but my knee was not feeling right. I did bash it off of a bed this weekend but I'm not sure it was even that knee. Anyway the workout went well. I was sweating, I feel like I hit everything with decent weight and I was happy with all the volume I was able to squeeze into such a short time.