Over a month since I posted last.  Still hitting it hard, but hit a plateau.  Working out of it now with more intense workouts + Jack3d/Powerfull.  Still keeping my log, but it's a little more loose. 

Trying to get more over the vacation -- and playing baseball this summer. 

I need to get back into the routine of posting this.

It's been a while since i updated this.  Getting sick really throws you out of the loop.

I've still been going 4-5 days a week, but believe I have a torn meniscus in my left knee (again).  So I'm switching workouts for a while and going to the doctor to see why I'm limping.

[TRAINING]

Trying to get back into my routine, finally.  Spent the last week doing light workouts every other day.  Bad case of JUmper's Knee so I haven't trained legs as much.  Also have the flu. 

TRAINING


Weights :
DB Bench Press
- 12 x 30's
- 8 x 40's
- 6 x 40's
 
Press Machine
- 12 x 100kg
- 8 x 115kg
- 4 x 130kg

Cable Crossovers
- 12 x 20kg e
- 10 x 25kg e
- 8 x 30kg e

DB Pec Flyes
- 12 x 20's
- 7 x 22.5's
- 5 x 25's

Pushdowns
- 12 x 85kg
- 10 x 100kg
- 7 x 100kg

Close Grip Bench Press
- 12 x 60kg
- 5 x 90kg
- 10 x 60kg

DB Kickbacks
- 8 x 10's
- 8 x 12.5's
- 6 x 15's


Cardio :
Shooting Basketball : 17:45 - 20:00

Had two light workouts on Friday and Saturday.  Back in the rhythm tomorrow.

No updates for the next few days.  Sick with the Winter Vomiting Virus.   I went from lifting 35kg dumbbells with ease, to barely able to lift my little Maxim water bottle.

Tomorrow will be a rest day thanks to this :

It has made me so fucking sick today, I haven't ate/shit/pissed since 13:00.

Cottage Cheese og tunfisk

[Log Day 12 - 4/04]

Log Day 12 - 4/04
Elbow pain in both arms, on both sides of the joint.

TRAINING

Warm Up : Jump Rope x  250

Weights :
DB Bench Press
- 12 x 30's
- 8 x 40's

BB Bench Press
- 5 x 100kg
- 4 x 100kg

Press Machine
- 20 x 50kg
- 15 x 75kg
- 8 x 100kg

Cable Crossovers
- 12 x 20kg e
- 10 x 25kg e

DB Pec Flyes
- 12 x 10's

DB Incline Press
- 8 x 30's
- 6 x 35's

Pushdowns
- 17 x 50kg
- 15 x 50kg
- 10 x 70kg
- 8 x 85kg

French Press (Pulley)
- 15 x 30kg
- 15 x 40kg
- 12 x 50kg

Close Grip Bench Press
- 10 x 60kg
- 10 x 60kg

Close Grip Press Machine
- 15 x 50kg
- 10 x 75kg

Push Downs - VBar
- 15 x 50kg
- 10 x 60kg
- 8 x 70kg

Cardio :
Treadmill sprints - 6 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Crunches : 1 x 25
Reverse Crunches : 1 x 25
Kick Ups : 2 x 10
Obliques : 1 x 50
Weight Twists : 3 x 15 + 15kg
Captain's Chair : 4 x 10
Plank : 1 x 45sec
Left Plank : 1 x 30sec
Right Plank : 1 x 30sec

[Log Day 11 - 03/04]

Log Day 11 - 03/04

Rest Day.

Keep it wrapped.  When it's not wrapped, use an ankle brace.
Rest it when you can -- Lie on the couch with the ankle propped up on pillows.
When I sprained my ankle, I still used ice every day until the swelling was down.  Some people say it's only good for the first 48 hours.  Some say it can be used the whole time.  It's up to you.

Sometimes, swelling won't come down.  The first time I sprained my ankle was in 1999.  12 years later, it still has some swelling to it (but doesn't hurt).



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Hold det innpakket. Når det ikke er innpakket, bruker en ankel spenne.
Rest det når du kan - Ligg på sofaen med ankelen støttet opp på puter.
Da jeg forstuet ankelen, jeg fortsatt brukte is hver dag frem til hevelsen var nede. Noen sier det er bare bra for de første 48 timer. Noen sier det kan brukes hele tiden. Det er opp til deg.

Noen ganger, hevelse vil ikke komme ned. Første gang jeg forstuet ankelen var i 1999. 12 år senere, har det fortsatt noe hevelse til det (men gjør ikke vondt).

[Log Day 10 - 02/04]

Log Day 10 - 02/04
Delts / Bi's / Tri's

Combined Elbow pain from an hour hitting/throwing baseballs led this to be a short workout.  I hate when the elbows are sore.

TRAINING

Warm Up : Jump Rope x  250

Weights :

DB Shoulder Press
- 10 x 25's
- 8 x 30's
- 4 x 35's (I was proud of this one, hard to get up in the start position so I actually put them up in a standing overhead press and sat down.)

DB Curls
- 10 x 20's - Alternate
- 8 x 22.5's - Double
- 6 x 17.5's - Stalling

Tricep Pushdowns
- 10 x 50kg
- 11 x 85kg
- 8 x 100kg
- 3 x 110kg
- 12 x 50kg (V-Bar)

Lateral DB Raise
- 10 x 8's
- 10 x 10's
- 6 x 12.5's

Hammer Curls
- 10 x 22.5's
- 8 x 25's
- 4 x 30's
- 10 x 10's (super slow)

Close Grip BP
- 12 x 60kg
- 10 x 60kg
- 10 x 60kg

Front DB Raise
- 8 x 8's
- 8 x 10's

EZ Bar Curls
- 10 x 20kg+ Bar
- 9 x 25kg+ Bar
- 8 x 30kg+ Bar

Cardio :
No Time

Core:
No Time

Cheat Day.

El Supremo Langpanne Pizza.

Peppe's Pizza bunn
400g Kjottdeig
Herb Pizzafyll mix
2 mushrooms
1/2 white onino
1 green pepper
300g pizzaost.

I had 70% of it.   

Training books are awesome.  i make one every 12 weeks or so.  It's good to flip back through and see a daily progress and overall progress.


Trenings bøker er kjempebra. Jeg gjør en hver 12. uke eller så. Det er godt å vende tilbake gjennom og se en daglig fremgang og generelle fremgang.

[Log Day 9 - 01/04]

Log Day 9 - 01/04

TRAINING
Nice weather today so I was able to get outside and shoot basketball.  Lots of full court fast breaks. Lots of shooting.  Lots of jumping.  I think it can be as beneficial as my legs workout.

Basketball - 1.5 hours.

Our weight room was smaller than a Statoil gas station and it was high school 11 years ago.  We were 15-18 years old.  Those were usedto teach us the basics of working out and which muscles were used.  The people in that class had the chance to lift weights 4 times a week for the duration of the class (60 days). Basketball only lifted twice a week.  Baseball lifted once.  Football alternated up to 4 times.  It depended on the sport and position actually.  My ten weeks came after Baseball season in 1999.

And I'm not trying to be a bastard either.  I'm giving you my point of view based off playing basketball in a more competitive area, experience with the actual machine, and seeing it work for all sorts of players going through my old high school.


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Super Cat is America's # 1 Vertical Jump Machine Basketball and athletic programs all across America.  The guy who made the machine, his son, has a 50"+ vertical that started out at I think 17".