JGriff's Road to Rock-Diesel - Page 3

**jgriffith** · 11-Aug-04, 09:26 PM

Klinger: Thanks for stoppin by bro. Totally agree with you there on that one, really beats up your calves nicely. I'm really liking the plyo stuff so far, I've always enjoyed that kind of thing as well as the conditioning aspects of practices. Since I'm not on a team or anything I think its really been one thing I've been missing as far as my workouts are concerned. Its tough to really push yourself when you dont have a coach or anyone whos expecting something out of you, but so far I've had the intensity to give it my all and get it done.

**beefcurry1** · 12-Aug-04, 12:52 AM

i have been doing the smith calf raises for a few months and they continue to give me a good burn. i started off doing around 215 for around 12, now i can do about 255 for 12. they are definitely my fav.

Cort · 12-Aug-04, 01:12 AM

No smith machine at my gym. I might try 'em with a normal barbell though in the squat cage.

**jgriffith** · 12-Aug-04, 08:01 AM

haha, well good luck with that cort, I'm sure its possibly but you'll have to use less weight then you would on a smith machine because balance is going to be a bitch. Oh, and my calves are still sore today, plyos should be fun....

**jgriffith** · 12-Aug-04, 08:33 AM

My mom told me she would pay for my meal plan this year, but instead of getting credits for campus stuff I told her to just give me the money for groceries, me and 3 of my buddies have a house, so I figured itd be best for my fitness purposes if I cooked my own food, so this is kind of exciting for me, no more worries about eating junk. Plus w/ $60 bucks a week I cant exactly be going wild on crap that doesnt do anything for me. So chicken, tuna, eggs, veggies, fruit, that'll do it....Can't wait to see my progress in december haha.

**jgriffith** · 12-Aug-04, 01:28 PM

August 12th, 2004

DB French Press:

50 x 15
50 x 15
50 x 15

V-Bar Cable Extensions:

150 x 15
150 x 15
250 x 7 Went out of my rep range here, but my stupid friend was yakin' haha
150 x 15

DB Preacher Curl:

30 x 15
30 x 15
30 x 15

Hammer Curls:

20 x 15
20 x 15
20 x 15

DB Shrugs:

60 x 15
60 x 15
60 x 15

One handed Plate Shrug:

45 x 15,15,10,10
45 x 15,15,10,10

Basically hold a 45 lbs plate in each hand and just shrug 15 reps with one arm, 15 with the other, 10 with 1 arm 10 with the other and then stop. That makes up a set. Love this by the way.

Nautilus Ab Machine:

100 x 15
130 x 15
130 x 15

Inclined Twist W/ Medicine Ball:

5 kg x 40
5 kg x 40
5 kg x 40

Jump Program:

Laundry Jump:
1 x 15

Double Leg Hop:
2 x 15

Single Leg Bounding:
1 x 30 yards

Power Skip:
1 x 30 yards

Rim Jump:
2 x 10

Ankle Hop:
3 x 20

Accelerations:
1 x 5

Summary:

Pretty good workout today. Could've probably had a little more volume for my triceps but they got a good workout. Great burn in my biceps, I did the preachers on the back of an incline bench, and I LOVED it. I'm going to be doing it that way for awhile and see how it works. Traps got hit pretty hard today, the one arm at a time thing seems to work real well, got a great ROM on them. I've noticed that my left trap is bigger then my right, considerably, so I'm going to be doing more DB type stuff with that til it corrects itself.

Plyos felt much better today, I had a lot more endurance and was able to put in great effort on everything with less rest. I just jumped around after off one foot and two to see where I could get around the rim, I was able to jump up and grab it pretty hard with 2 hands which is encouraging. The accelerations at the end SUCKED, I really had to ask myself if I wanted it or not, but it'll all be worth it when I'm putting back a rebound on some sorry mofo.

Andrea · 12-Aug-04, 01:31 PM

Work-out looking good!! What are laundry jumps??

**jgriffith** · 12-Aug-04, 11:08 PM

Hey thanks Andrea. Basically you jump laterally from side to side over a laundry basket the long way. Trying to go as high as you can and fast as you can. Its kind of fun actually

**jgriffith** · 13-Aug-04, 09:46 AM

Decided to put up 1 progress pic, definitely lookin bigger as far as I can see, now its time to shred this up.

Right Arm

Measurements as of today:

Chest: 46"
Bicep: 16.5"
Waist: 38"
Quad: 26"
Calf: 17"

Everything is lookin good accept for the waist number, I'm not really worried though. I'm happy to have been able to put on what I did on my chest without my waist blowing up, so thats a plus.

**beefcurry1** · 13-Aug-04, 10:52 AM

chest, shoulders, and traps lookin good. i think the next project you need to do is the same one as me though. get a tan whitey.

pics look good. im sure the waist will be going down. thats what the cuts for. keep it up.

:

**jgriffith** · 13-Aug-04, 12:10 PM

haha, I'm actually planning on going tanning today. Why the hell not get a little color before I go back to school. A tan is the fastest way to make an improvement. Anyhoo, thanks beef, off to the gym I go.

**jgriffith** · 13-Aug-04, 01:31 PM

August 13th, 2004

Standing BB Shoulder Press:

65 x 15
75 x 15
85 x 15

Lateral Raises:

15 x 15
10 x 15
10 x 15

Had NOTHING left in my shoulders after the shoulder press, feeling very sluggish today.

Reverse Pec-Dec:

105 x 15
105 x 15
105 x 15

Smith Machine Calf Raises:

225 x 15
225 x 15
225 x 15

Seated Calf Raise: One Leg:

45 x 15, 15
45 x 15, 15
45 x 15, 15

Summary:

Not great intensity by any means. I feel like my shoulders got hit pretty hard though, they're tired right now. Didnt do much for the calves, but I dont think I need to. 2 exercises per session should be fine considering the plyos i'm doing. I'm going to up the weight for the sets of 15 to maybe 275 next time. We'll see how it goes.

kenyon21 · 13-Aug-04, 01:58 PM

Question griff... what intramural sports are you playing that you're looking to improve your vertical? just curious, b\c most people doing VL stuff are basketball players, and i didnt know you played (if you do).

**jgriffith** · 13-Aug-04, 11:41 PM

I play a bunch of em, basketball, flag-football, volleyball, wallyball and club baseball. I played basketball 4 years in highschool, 2 years on varsity. I had a decent vertical in highschool, I could jump up and hang on the rim two hands really no problem, somehow having the ball in my hand and jumping made it a whole different thing. Off one leg I dunked once. But I could always get up for rebounds and blocked shots.

Do you have any advice for jumping with the ball in your hands, or drills I could do for that? Cuz in about 3-4 months I'd like to be able to just jump up and slam it hard with 2 on a breakaway or something.

**jgriffith** · 15-Aug-04, 09:31 PM

August 14th, 2004

Squats:

135 x 15
135 x 15
135 x 15

Just wanted to get a few easy sets in here, my legs were a little sore from the jump program so I didnt want to go over board. Just worked on getting super low and exploding out of the whole, should translate well to my vert.

Cardio:

Eliptical: 40:00 60 RPM

Good cardio session, was able to stay on there for a good amount of time. Kept a pretty moderate heart rate which is good. Definitely nice to get some longer sessions in like this.