Tweetyeah the back is better...once I got out of work, foam rolled it and then got to the gym and did some hanging with it, it must have decompressed something
Tweetyeah the back is better...once I got out of work, foam rolled it and then got to the gym and did some hanging with it, it must have decompressed something
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TweetWednesday
Basketball
It was the tale of two tapes. Started off really slowly. Almost like I couldn't run or move. I was keeping up it just felt like the game wasn't moving very fast. I also struggled with my shot at the start which is weird because I usually start good and as my legs get tired, the shot starts to fall short. It was the opposite, I struggled until the end where I played really well. It was also really cold in the gym so that might have contributed to the slow start, even though I stretch before I leave the house and try and get a sweat before we start playing, my body wouldn't get loose. One guy even played in a hoodie the whole night. By the end though I think I played fairly well.
Another reason for the slowness could be my calve. It was super tight last night, even though I run a massage stick over it and stretch it, it remained tight. Anytime there was a lapse in play I could feel it tighten up. It's really tight this morning as well. I don't know how to fix it, it's been like this for a week. The massage therapist massaged it, I stretch it, I use the massage stick and nothing. I'm wondering if theres something running from my hamstring down to my calve which is causing the discomfort.
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TweetThursday
Farmers walks 4 sets
Battle ropes superset w/ kettlebell swings 4 sets
Landmine squats into press superset w/ close grip lat pull down 4 sets
Landmine window wiper superset w/ straight bar pull down 4 sets
Really enjoy these type of workouts. I get to play and just get creative with different types of exercises. I have never done the landmine window wipers and decided to give them a try. I figure it would help with shoulder mobility, abs, stability. I had fun during the workout and of course used the fat gripz where I could. Maybe should of done some hamstring work since my hamstrings are tight but not a huge deal. I was sweating and breathing heavy with the supersets, so for me it was a successful workout.
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Tweetnice to see you and i are consistently consistent haha.
those farmers walks are no joke and def test both your tolerance for pain and endurance. that and considering they pretty much work your entire body they are an excellent movement for damn near everything
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TweetYeah I really love them because you can basically throw them into any routine and target all your muscles. Sometimes I feel like I rely on them too much but they really make you feel like your giving 100% when your only half way from your distance and your hands feel like they are melting and forearms are on fire.
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TweetSaturday
DB curl superset w/ rope extension 4 sets
EZ bar curl superset w/ reverse underhand extension 4 sets
DB hammer curl superset w/ close grip bench 4 sets
Conditioning work
Used the fat gripz of course and had a really good workout. My biceps got really pumped and looked awesome as I progressed through the workout. I wish I could keep that look all day everyday. But it was an enjoyable workout. After the weight training I did a lot of new conditioning training. One leg box jumps, one leg ladder runs, and walking backwards farmers walks. I found some youtube channel and the guy does conditioning work with basketball players so I picked some of his exercises and decided to give them a good. Its always fun doing new things.
Sunday
Basketball
Day started very slow for me. With daylight savings time I got to bed way later than I would have liked. My cousin was in from out of town so we took him out and it wasn't a late night but that hour made a difference. As we started my legs were not working, they felt really tired and I wasn't moving the way I wanted. However after I took a breather, it was on. I played really well after I got that initial sweat going, sat and grabbed some water. My legs didn't bother me and I was shooting really well. All around one of my better games.
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TweetMonday
Leg press superset w/ lat pulldown 4 sets
Side lateral raise superset w/ hammer strength press 4 sets
Facepull superset w/ stiff legged deadlift 4 sets
Rope pulldown superset w/ peck deck 4 sets
Jump rope 4 sets
I totally forgot until yesterday that I'm going to miss some gym time this week. Today I have a dentist apt after work. Thursday and Friday I wont have a car. So what I decided to do was hit every muscle. I didn't go super heavy, almost like a deload week but I feel like I successfully did a full body workout without doing arms. My arms however did get a good pump by the end. The workout overall I feel was designed well, the reps were good, the weight wasn't the highest was the only difference.
Even though I'm missing the gym, I still will do some good stretching at night and use my resistance bands to do what I can. This may ultimately be good for me.
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TweetTuesday
off day
Had a dentist apt
Did a lot of stretching and movements with bands at my house though. As I was doing the work and actually got a crazy pump in my legs, I was thinking of investing in a kettlebell or something for my house for days like this. Hopefully the rest is beneficial.
I'm supposed to play ball tonight but my brother said we may not have enough guys so I may get a gym session in today. We'll see what happens.
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TweetWednesday
Farmers walks 5 sets (4 sets were single arm)
Jump rope superset w/ box jumps 4 sets
Hip extension superset w/ chest press machine superset w/ pushdown 3 sets
Jump rope superset w/ straight arm pull down 3 sets
Side lateral raise 1 set
Basketball was cancelled. I wasn't sure what I wanted to do because Wednesday has been my cardio day. I also knew I wasn't getting to the gym on Thursday. I overhead someone talking about how they preferred single arm farmers walks rather than just holding a DB in each hand. So I gave it a try with the fat gripz, I didn't notice that it was any more difficult but my arms were pumped by the end. I also played with the box jumps since I usually just jump off 2 feet and land on 2 feet. This time I was alternating from 1 leg to 2 legs and vice versa. I even had 2 boxes where i'd jump the lower one and then jump to the other one all on one leg. It was enjoyable and different workout.
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TweetThursday
Bike Riding
I didn't have a car so I had to get a ride home and my father was not taking me to and picking me up from the gym. Luckily it was nice out so I hopped on my bike for the first time this year and rode around. It was enjoyable, felt a bit stiff but felt good. It was like 60 degrees out but the wind was chilly so when I got some speed on the bike it was pretty cold. I'm hoping to ride again today since it already feels warmer than it was yesterday. My back muscles are sore today. From doing hops and whatever, I probably used muscles that I have not hit in awhile.
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TweetFriday
Bike Ride
Saturday
Tricep and athletic drills
Sunday
Basketball
Not really much description in the workout because to be honest. I don't really remember everything I did. It was nice after work on Friday so I hopped on my bike and rode, legs were really tight from the day before, however I felt less rusty. Saturday I woke up and my biceps were killing me. I could do bicep work each and every week and it still doesn't hit the biceps the way pulling up on a bike does. So on Saturday I decided not to do anymore bicep work and just concentrate on tris and athletic. I didn't feel like I got in a lot of work Saturday but I left sweaty and tired so maybe I did more than I thought. Sunday was basketball and I played really well. Afterwards though my legs were super tired, I texted my friend and he said he was pretty tired as well. Also my glute that's been in pain felt much better the last week or two and after the game it's in pain again. Even this morning I could feel it, the basketball game was sloppy so there was a lot of up and down the court which probably contributed to it.
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Tweetany work is better than no work yg. staying consistent is best
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TweetMonday
Squat 4 sets
Box squats superset w/ low cable rope row 4 sets
Straight bar pulldown 4 sets
Jump rope 4 sets
I'm not playing basketball on Wednesday because I have a final test at my job on Thursday. That allowed me to squat, I was looking forward to it since I haven't in awhile. It felt good to squat but it wasn't great by any stretch. I think it was a combination of not squatting and my legs being tired from basketball. My legs got super gassed super quickly into each set. I also wanted to do more work on my back since those exercises weren't my ideal exercises but I got a phone call about doing work on my house that I had to answer and it totally threw off the workout. I had stuff planned and before you knew it, I was just jumping rope. You will have those days, I'm just glad I was about to squat.
Tuesday
Side lateral raise superset w/ bw dips 4 sets
Landmine press into middle press 4 sets
Flat bench superset w/ rear delt cable extension 4 sets
Farmers walks 4 sets
Reverse farmers walks 3 sets
Another weird one for me. It seems like we've had an influx of ppl at my gym lately. This gym seems to be on the brink of going out of business and all of a sudden the place is filled when I get there now. So I had to weave between ppl to get equipment to use and not do my normal routine. I did use the fat gripz for somethings like the side lateral and flat benching. Workout wasn't great but it wasn't bad either, for example the dips, I don't do them as often as I used to and I could tell, I used to strap weight around me and go and now just my bodyweight feels like it's more than enough. My left shoulder still hurts when I bench so I still can't go as heavy as I would of liked. One of those workouts where the weight wasn't impressive but the effort was there.
Wednesday
Cardio
Jump ropes, elipitical front and backs, treadmill, ball slams, single leg wall ball
First real cardio day in the gym in forever and I didn't know how to go about it. My legs were/are still super sore from squatting on Monday. I went with jumping rope for footwork and intensity. I also went with an elliptical, 1 minute forward motion and 1 minute backwards motion. Overall it wasn't half bad, worked up a decent sweat and overall hopefully improved my cardio
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TweetNice job brutha