JF's Sport Specific Journal

[Johnny Flash]

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Try Plyometrics.

[/ QUOTE ]

I've made a custom plyo program to go with the powerlifting part of my training. From now to the end of june is just a bulk, to put the extra mass on, that then will be trained for speed.

[Johnny Flash]

I haven't been keepin this updated, mostly because of a trip to grand rapids for the Metallica cencert. I'm gonna try and keep it up now.

Sunday, May 2/04

Today was Shoulders/Abs

Warmup
Played a game of squash after 5 min of stretching.

DB Shoulder Press 12/10/fail
Good exercise to start with, get all the stabilizers going. Nothing spectacular.

DB Front Shoulder Extensions 10/8/fail
Another pretty simple exercise. After the final set, did another 6 reps with half the original weight. Kinda a half drop set.

Machine Lateral Raise 12/8/fail
5 Second hold at the top of each rep.

Weighted Situps 12(12)/10(10)/8(fail)
On the decline bench, did 12 reps with the weight, then twelve without it, and so on.

Weighted Knee Raises 12/10/fail
Held a DB between my shoes and just did normal knee raises.

Ab Machine 12/10/fail x 3
Ended with a drop set.

Pretty good workout overall.

[JtotheP]

I am looking forward to seeing the rest of your workouts. Where do you play basket-ball JF?

[whm10]

Welcome, JtotheP.

Looks like a good journal you have hear Johnny Flash. I look forward to following it.

[Johnny Flash]

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Where do you play basket-ball JF?

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OUA University level in Ontario. It's about the same level as Division II. I don't give out specific info anymore due a stalker I got from another bbing forum. Nothing personal to anyone here, I just don't take any chances.

[Johnny Flash]

As far as diet goes, I'm not gonna be posting it regularly. It's gotten to the point where I just pretty anything, and calculating and keeping track is too much extra work. Everyone here knows what a bulk diet looks like anyways. Once I start the power training section in June, I will post my diet regularly.