Woosta's road to dunking, gaining 30 lbs and mixed martial arts journal [ VIDEOS!! ]

[eits]

Originally Posted by Woosta

age: 22
height: 6'1, 6'2?
weight: 155 lbs ( I eat a shitload and don't gain weight )
profession: programmer

goals for 2011:

- have striking on the level of http://www.youtube.com/watch?v=SidBtvTwCLk
- be able to dunk a basketball

11/7/2010:

- me shadowboxing
- my jumps before jump training

lol good fucking luck

by the way, you have a severe anterior head carriage. work out your neck and get it back in alignment.

[Woosta]

164 lbs if the scale is right

did another mma class.. we mostly worked on form.

[Woosta]

Hit 165 last night.

[bfdd]

Woosta I lost 18 lbs, let me see if I can find it so I can give it to you.

[Woosta]

I'd appreciate it

[Woosta]

Haven't done much due to my right hip flexor being fucked up

[Woosta]

^^

[Woosta]

I've been posting on another forum, my motivation never died. Here are progress pics...

Here's 162/163



Here's 165/166



Here's prolly 167/168



Here's 171ish



I'm around 173 now. Goal is to become



By the way, here's Badr when he was young:



Seems like he has the same frame as I do, skinny at 6 ft 2/3, ectomorph.

I hope to look near that by end of the year.

[Woosta]

at like 177 lbs.. 13 more to go.

[SZLiao214]

Keep it up dude, i'm glad you have been able to make progress. Looks like your weight gain has been all lean too.

[Wyndru]

Great job Woosta!

[warr666]

.....

[Woosta]

Im on this..

Day 1

dynamic warm up

Box Squat- 3 x 5 reps, 1 x 20 reps (use a weight that would allow you to hit 6 or 7 reps comfortably, obviously adjust the weight down for the 20 rep set)

Romanian Deadlift- 3x 8-10 reps

Push Press- 4 x 6-8 reps

Pull ups- 3 x max reps (once you hit 12 reps on all 3 sets add weight)

close grip bench press superset w/ standing dumbell curl 2x 10-12 reps

core- ab wheel or barbell rollouts 2 x 15 reps (if easy put knees up on a bench)



Day 2

dynamic warm up

Deadlift- 3 x 5 reps, 1 x 15 reps

Bench Press- 4 x 5 reps, 1 x max rep push ups w/ feet elevated

Rack Chins- 3 x max reps, (if you get over 12 reps on all sets, hold a plate in lap)

lateral raise superset w/ hammer curl - 2 x 10-12 reps

core- hanging straight leg raise - 2 x max reps


Day 3

dynamic warm up

Box squat - 3 x 10 reps (light, should be able to rep continuously without pausing at the top)

Push Press- 3 x 8 reps (same as box squats)

1 arm dumbell rows - 2 x 10 reps

Lying tricep extension superset w/ standing barbell reverse curl - 2 x 10-12 reps

Rack pulls w/ shrug at top - 1 x 20 reps ( set pins at slightly above knee height)

core- plank cycle (all fours down- 30 secs, one arm up - 30 secs, one leg up 30 secs) obviously do both sides so the total time will be 2:30. If the plank bothers the injury do straight leg sit ups w/ a plate on chest instead.

Pic from July 6th:

In before steroid accusations 'cause of chest acne.

[coreyb]

Originally Posted by Woosta

Im on this..



Pic from July 6th:

In before steroid accusations 'cause of chest acne.

lol steroid accusations? you're small as fuck dude.

[Pantlegz]

Originally Posted by coreyb

lol steroid accusations? you're small as fuck dude.

I just read the last few posts and lol'd a little. No offense, because you have made decent progress but you're no where near big enough for steroid accusations. If you added 30lbs in the last few month then maybe...

[Woosta]

It's common in mma forums to accuse anyone of roiding regardless of weight class if any hint of acne on the body is detected, therefore I took the precaution for the steroid jokes

And yeah, of course I'm not a heavyweight.. I'm an ectomorph.

[Woosta]

i think this was around 2 months ago

[Woosta]

Well, I pretty much reached my 30 lb goal ( @ 184 lbs now ) but I want an additional 20 lbs - I think for my 6'2 frame I'll look even better with more additional weight... and this time I need to work on obliques so my torso area is bigger.. I hate it being skinny.

[Koing]

Originally Posted by Woosta

Well, I pretty much reached my 30 lb goal ( @ 184 lbs now ) but I want an additional 20 lbs - I think for my 6'2 frame I'll look even better with more additional weight... and this time I need to work on obliques so my torso area is bigger.. I hate it being skinny.

Obliques? You meant lats?

Congrats on 30lbs!

Koing

[Woosta]

Thanks!

Just a wider lower body - around the navel area. By obliques I meant in the ab area..



I guess adding +100 on all my core lifts will force my torso to grow bigger, right?

[Koing]

Originally Posted by Woosta

Thanks!

Just a wider lower body - around the navel area. By obliques I meant in the ab area..



I guess adding +100 on all my core lifts will force my torso to grow bigger, right?

Most people want wider lats and generally not obliques as it they want the tapered upperbody going to a small waist.

Koing

[Woosta]

I hate having a small waist. I want a bigger waist - it's a sign of manliness. That and forearms.

Biceps/V-shape are so overrated - that seems to be the only thing curlbenchers want.

[Woosta]

Almost 40 lbs gained!

Currently @ 192 lbs.

[Wyndru]

Nice job!

[OlafSicky]

Wow great job