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


  • 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.

Full Body Workout


  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Jumping Jacks- 1 set of 10
  • Fingertip Push-Up- 1 set of 10


  • Single Leg Extension- 2 sets of 5
  • Bent Over Barbell Row- 2 sets of 10
  • Dumbbell Shrug- 2 sets of 10
  • Ez-Bar Curl- 2 sets of 12
  • Ez-Bar Reverse Curl- 2 sets of 12
  • Seated Arnold Shoulder Press- 2 sets of 10
  • Dumbbell Bench Press- 2 sets of 10


1 set till complete failure

  • Leg Extension
  • Ez-Bar Curl
  • Ez-Bar Reverse Curl

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.

Full Chest Workout

In my opinion the chest is one of my lagging body parts, so I will be adding more chest days for a while.


  • Chin-Up- 1 set of 5
  • Pull-Up-1 set of 5
  • Push-Up- 1 set of 10
  • One arm dumbbell press- 1 set of 10 (focus on contraction and mind muscle connection)


  • Bench Press- 3 sets of 5 (heavy)
  • Svend Press- 4 sets of 5
  • Incline Dumbbell press- 3 sets of 10


  • Dumbbell hammer press- 3 sets of 15
  • Dumbbell Flye- 3 sets of 10

Back and Bicep workout


  • Chin-Up- 1 set of 10
  • Pull-up-1 set of 10


  • Bent Over Barbell Row- 3 sets 0f 5
  • Incline Dumbbell Curl- 3 sets of 10
  • Bent Over Dumbbell Row- 3 sets of 10
  • Standing Hammer Curl- 3 sets of 10