Close Topic Options

Im doing vjb novie weights and begginer pylos

height: 6"5
weight: 182

Current
Svert- 20?
Rvert- 25?

Goals
Svert- 25
Rvert-32

VJB Phase 1 Week 1
Weights
Sqauts- 3x10- 70 lbs
Leg Curls- 4x8- 60 lbs
Calf Raises- 3x20- 75 lbs
Weights Notes:
Squats- First time doing squats in my life was a little uncomfortable the first 2 sets but by the 3rd i got the hang of it.
Leg Curls- Liked it alot. Pylos really worked the hamstrings so i got a nice burn.
Calf Raises- Felt Goood

Pylos
If you have vjb im listing the excerises in order that they appear.
Pylos Notes
1- No problems. Bend knees a little less though
2- No Problems. Maybe pick up speed a little.
3- Really felt it in the hamstrings.
4- Explode Higher.
5- Need to work on staying in one place and not going backwards
6- Need to get knee lower.
7- Dont know if i did them right.

After Workout
Protein Shake,Eggs and milk

Workout Rating
7.5/10
First VJB workout and it feels good

Not bad. Doin the full (plyo+weights) workout all in one day, two times a week or what?

yeah twice a week wed-sat. pylos first then wait 30 min then do weights.

VJB Workout

Pylos
1- Felt Great and i did them to perfection
2- Got the footwork down need to add more speed.
3- Bending knee as far down as i could need to add more flexibility so i can bend it more.
4- Once again need more explosiness
5- Need to add more speed
6- Need to add flexiblity to bend knee lower
7- These kinda hurt they felt alot like squat hops but without the leap at the end.

Weights
Deadlift
3x8- 40lbs
- Second time doing them in my life so if i have good form (http://www.theverticalsummit.com/viewtopic.php?t=1775) ,Ill add more weight next time.
Lunges
3x8-30 lbs
- Second time in my life. So i was just doing light weight to get my form Did them good and going to add more weight next time.
1 legged Calf Raises
3x20- 45 lbs
- No comments

Workout Rating
8/10 Very good workout imo.

After Workout

Currently
Drinking Protien Shake
After that
Stretching
Hot/Cold Shower.