Reply To: Get Vertical Program (July 2018)

#8341
Fraser_9to5
Keymaster

18 August

Incline Bench Press – 4 x 9 x 60kg
Incline DB Row – 4 x 8 x 22.5kg
Close Grip Bench Press – 4 x 8 x 67.5kg
A1 EZ Curl – 4 x 8 x 31kg
A2 Skull Crushers – 4 x 8 x 31kg

Skipped the preacher curl again, it seems excessive and makes no contribution to jumping ability. End of week 5, ankle has almost healed. I’m feeling the effects of consistent training even if it’s only 5 weeks and my body needs a break.

I think I missed recent calorie counts so here are the averages from the last two weeks:
6-12 Aug = P145 C262 F85 Cals 2390
13-19 Aug = P145 C246 F76 Cals 2250

I had a few slices of pizza and a massive burger in the last week and possibly under-rated the calorie counts. My diet has been relaxed but still on track, i’m around 71kg and started this program at 69.5kg. Weight gain clearly isn’t the goal but I know I can still improve my power to weight ratio with some extra overall weight.