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Old 11-05-2008, 05:19 AM   #11
Chris Forbis
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Location: Greenville, SC
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4 November 2008

Plyometric workout

Donkey ankle bounce- 3 sets of 20, 1 minute of rest after each set

Knees to chest tuck jump - 4 sets of 8, 2 minutes of rest after each set

Rhythmic alternating lunge jumps - 3 sets of 10, 2 minutes of rest after each set

3 steps --> jump for height - 5 sets of 1, 2 minutes of rest after each set

40 yard sprints - 4 sets, 3 minutes rest after each set

Shreck shoulder complex with stretch bands


The lunge jumps were very difficult, but felt stronger from last week. I felt A LOT better on the sprints this week. I'm thinking last week wasn't so great simply because it was my first all-out sprinting in a while.

My shoulder is still not feeling good, though this morning it felt better, so I'll continue doing the Shreck complex a few times a week. I also plan to add some horizontal pushing/pulling in moderation. I forgot to tape my big toe so it is a little sore today.

Strength training on Friday.
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Old 11-07-2008, 10:46 PM   #12
Chris Forbis
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7 November 2008

Strength/Plyo Workout
Squat
4 sets of 8 reps @ 145#, 3 min of rest between sets

Natural GH Hamstring Curl
4 sets of 6 reps, mostly negatives with a push-off at bottom, 2 min of rest between sets

Box Squat Jumps
2 sets of 5 reps up w/ 15# DB, then 2 sets of 5 reps out w/ 15# DB, 2 min of rest between sets

Depth Jumps
4 sets of 4 reps, off of 24" box, 20 sec between jumps, 2min40sec between sets


Natural GH Hamstring Curl was really rough. Everything else felt pretty good. I have a pickup game planned for Sunday and I'm planning on feeling quite sprightly for it.
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Old 11-13-2008, 01:16 PM   #13
Chris Forbis
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11 November 2008

Plyometric workout

Donkey ankle bounce- 3 sets of 20, 1 minute of rest after each set

Knees to chest tuck jump - 4 sets of 8, 2 minutes of rest after each set

Rhythmic alternating lunge jumps - 3 sets of 10, 2 minutes of rest after each set

3 steps --> jump for height - 5 sets of 1, 2 minutes of rest after each set

40 yard sprints - 4 sets, 3 minutes rest after each set

Shreck shoulder complex with stretch bands

Pushups and bodyweight rows- 3 sets of 8 reps of each exercise, alternating exercises


After the strength workout tomorrow I'm going to take the next week off and practice with the basketball team on Tuesday and Friday and see if I've reaped any benefits.
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Old 11-16-2008, 04:35 PM   #14
Chris Forbis
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14 November 2008

Strength/Plyo Workout
Squat
4 sets of 8 reps @ 155#, 3 min of rest between sets

Natural GH Hamstring Curl
4 sets of 6 reps, negatives with a push-off at bottom, 2 min of rest between sets

Box Squat Jumps
2 sets of 5 reps up w/ 20# DBs, then 2 sets of 5 reps out w/ 20# DBs, 2 min of rest between sets

Depth Jumps
4 sets of 4 reps, off of 30" box, 20 sec between jumps, 3 minutes between sets

Horizontal BW Rows and Pushups
3 sets of 10 reps of each exercise, alternated


I'm going to stay at these weights/heights for next week and then take Thanksgiving week off (lots of traveling and such). The 155# squat was decently tough and I want to have another go at that weight to be sure my form is spot-on. The negative on the hamstring curl is starting to be a bit more controlled.

I got a decent one-handed dunk down after this workout. My left shoulder still is unhappy with overhead stuff.
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Old 11-21-2008, 06:49 PM   #15
Chris Forbis
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18 November 2008

Plyometric workout

Donkey ankle bounce- 3 sets of 20, 1 minute of rest after each set
Knees to chest tuck jump - 4 sets of 8, 2 minutes of rest after each set
Rhythmic alternating lunge jumps - 3 sets of 10, 2 minutes of rest after each set
3 steps --> jump for height - 5 sets of 1, 2 minutes of rest after each set
Full court sprints (~30 yards) - 4 sets, 3 minutes rest after each set

I put down a decent one-handed dunk after the workout.

Played 1-on-1 with our stud basketball player after the workout. I got worked. My 1-on-1 game is rusty as hell and he has gotten a lot better since the spring when we last played.

My shoulder doesn't feel good. I'm going to have to see a trainer about it. Maybe see an orthopedist too...
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Old 11-21-2008, 06:52 PM   #16
Chris Forbis
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21 November 2008

Strength/Plyo Workout
Squat - 4 sets of 8 reps @ 155#, 3 min of rest between sets

Natural GH Hamstring Curl
4 sets of 6 reps, negatives with a push-off at bottom, 2 min of rest between sets

Box Squat Jumps
2 sets of 5 reps up w/ 20# DBs, then 2 sets of 5 reps out w/ 20# DBs, 2 min of rest between sets

Depth Jumps
4 sets of 4 reps, off of 30" box, 20 sec between jumps, 3 minutes between sets


I repeated the squat weight from last week because it was a little tough last time out and I wanted to be sure I was able to focus on form. I did, and the sets went really well. The hamstring curls are still pretty pathetic, but are improving.

I'm taking next week off, mostly because I'm traveling for the holiday. I'll jump back in with 155 on the squat, 10# DBs on the box squat jumps, and 18" on the depth jumps.
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