Journey To A Beast!

[trauck1506]

6' and 130 lbs is really skinny, but all it requires to gain weight is to eat more. Also post your diet, vertical, and max lifts that would help a lot. A higher vertical for the most part just means increasing speed and strength.

 

[mwm5]

if you are looking for vertical jumping help pm me bro. i'll hook you up.

 

[SCREW]

How old are you? All the jumping and speed drills are for basketall?

im 15 years old and yes they are mostly for basketball

 

[SCREW]

there is gunna be a change in my routine i am taking out the legs and putting in a vertical jump routine instead so i will still be squating and all that. the routine goes 3 times a week

i will post what i ate for the day tomorrow

 

[SCREW]

THURSDAY - DAY 1 - WEEK 1

SHOLDERS
Barbell Military Press: 60 lbs 5/5/5

Barbell Shrugs: 105 lbs 8/8/8

Lateral Raise: 10 lbs 8/8/8
- really easy

BICEPS
Dumbbell Curls: 25 lbs 8/8/8

Hammer Curls: 20 lbs 8/8/8

Chin-Ups: 2 x 8

I didnt do a forearm work i thought i got enough from the hammer curls and chin ups.

JUMP WORKOUT
Jump Squats: 45 lbs 4/4/4

Squats: 135 lbs 5/5/5/5/5
startin off kinda light

I am not sure how to do good mornings so i skipped these.

Step-Ups: 3 x 8

Maximum Effort Jumps: 3 x 3

It wasent a horrible workout but i wasent too happy with my squating 135 lbs was tough it musta been the month off.

 

[mwm5]

any exercises you don't know how to do, youtube them. i guarantee you will find a video

 

[iggy]

best of luck to you screw!!!!

 

[SCREW]

This is the jump routine/leg routine i will be following:

Monday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 3 reps *maximum effort*
Romanian deadlifts- 3 sets of 8 reps
Step-ups- 3 sets of 5 reps *heavy*
Calf sled- 3 sets of 5 *heavy*
Standing calf raises- 3 sets of 8 *explosive*

Thursday:
Jump squats- 3 sets of 4 reps *45lb bar*
Deep squats- 5 sets of 5 reps *explosive*
Good mornings- 3 sets of 8 reps
Step-ups- 3 sets of 8 reps *explosive*
Standing calf raises- 2 sets of 15 *explosive*
Maximum effort jumps- 3 sets of 3 jumps

Saturday: *maximum effort on each drill*
Ankle hops- 3 sets of 25 hops
40 yard sprints- 3 sets
Step-up/jumps- 3 sets of 3 reps
Medicine ball squat/throws- 3 sets of 5 reps
Depth jumps- 3 sets of 3 reps
Maximum effort jumps- 3 sets of 3 jumps

Start program again on following Tuesday to allow 36 hours for full CNS recovery from plyo exercises. so workouts would be tues, fri, sun. then next week... wed, sat, mon, etc

Off-days:
Static/Dynamic stretches- glutes, hamstrings, quads, lower back, hip flexors, calves

 

[SCREW]

WHAT I ATE:

BREAKFAST:
1 granola bar
2 pudding snack pack things

LUNCH:
1 hamburger
Med. Fries

4:00
Ramen Noodles
1 granola bar
chocolate milk

DINNER:
Chicken Alfredo Pasta

this was the big stuff i ate i had some other stuff like chips i didnt say them.

 

[SaiBoT]

I was also 15 when I started, 5 9 and 120 lbs. Now I'm 5 9 and 182 lbs. I'll just say that you need more food, quality and quantity. Buy a protein supp like probolic-sr take one scoop of it w one scoop of oatmeal twice a day (1 wake up, 1 before sleep). Leave the sugars for post workout meal, you should have 1g of protein and 2g of carbs per pound of bodyweight, make sure you a source of healthy fats like fish oils, Poliquin has a nice one.

Who gave you the jump/leg routine?