Full body workout

Warm up

Do light weight of every exercise before your working set until you feel sufficiently warmed up

Workout

  • Leg extension- 5 sets of 5
  • Standing calf raises- 3 sets of 15,10,5
  • Lat pulldown-3 sets of 8
  • Row machine- 3 sets of 15,10,5
  • Flye machine- 3 sets of 15
  • Bench press- 5 sets of 5
  • Ez bar reverse curl- 3 sets of 15
  • Hammer curl- 3 sets of 5
  • Tricep extension- 5 sets of 15
  • Face pull- 5 sets of 10

Cool down

5 minutes of light cardio

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Morning Strength Workout

Warm up

  • Pull up- 1 set till failure
  • Jumping jack- 30 seconds

Workout

  • Leg extensions- 3 sets of 5
  • Glute bridge- 3 sets of 5
  • Front squat- 3 sets of 5
  • Bench press- 3 sets of 5
  • Bent over dumbbell row-3 sets of 5

Back, Biceps and Abs Strength workout

Warm up

  • Pull up- 1 set till failure
  • Hanging leg raise- 1 set of 10
  • Deadlift (light)- 1 set of 5
  • Barbell row (light- 1 set of 5

Workout

  • Deadlift- 5 sets of 5
  • Barbell row- 5 sets of 5
  • Weighted hanging leg lifts- 3 sets till failure
  • Weighted pull up- 3 sets till failure
  • Weighted crunches- 3 sets till failure
  • EZ bar curl- 3 sets of  5
  • Dumbbell trap shrug- 3 sets of 5

Hybrid Strength and Size plan

When it comes to working out for strength or size there is 3 main components to a good plan: Nutrition, Recovery and Exercises

Nutrition: As everyone knows your body uses protein to repair muscles, so be sure to get enough (1.5+ grams per pound of body weight). Carbs are also very important as they give you the energy to workout in the form of glycogen.

Recovery: Your body gains strength and size while you are recovering, not working out. most people don’t put much effort into their recovery, which is a huge mistake. Getting an optimal amount of sleep is very important. Make sure to have good supplementation for recovering, that includes keeping your body hydrated. Another good way to help with recovery is foam rolling or massages.

Exercises: When you are trying to gain strength as well as size it is important to use as many muscles as possible, in the form of compound exercises. Be as explosive as possible, fast on the positive portion of the exercise. Properly warm up for every exercise, to prevent joint and muscle injury.

Basketball Dunking Journey

I have started a journey to being able to dunk. I can currently grab rim on a regulation 10 ft hoop but not able to dunk. In order to achieve my goal I will be implementing several techniques.

  • Self Myofascial Release
  • Stretching
  • Jumping Exercises
  • Flexibility Training
  • Workouts

My lower body is super tight, which is my main impedance in being able to jump higher.

FST-7 Arm and Chest Workout

For info on FST-7 http://www.simplyshredded.com/fst-7-fascia-stretch-training-7-workout-routine-nutrition-guide.html 

In Between exercises flex the muscle group you just worked as hard as you can for 10 seconds.

Workout

  • Bench Press- 3 sets of 8-12
  • Hammer Curls- 3 sets of 8-12
  • Ez-Bar Reverse Curl- 3 sets of 8-12
  • Ez-Bar Curl- 7 sets of 8-12
  • Ez-Bar Skullcrushers- 7 sets of 8-12

Anti Insomnia Workout

I’ve been having really bad insomnia the past couple days. I’ve had it my whole life, but it’s been bad recently. I will be trying to completely exhaust my body around 3 hours before I am ready to go to sleep. I am just going to do an intuitive workout until I am drained.