VJB Journal

[the.dream.34]

starting vjb novice weights next week (not this upcoming week)
RVert: 25
SVert: 21

Goals:
RVert: 30
Svert: 25

Additional Goals:
Become Healthier
Get 6-Pack

[the.dream.34]

im also doing vjb begginer pylos now...

along wit ab ripper x.

[the.dream.34]

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

[krzysolja]

cool dude you sound dedicated, good luck on your vert

[jumpman21]

Me and you are doing the same exact program and have very similar verts and strength numbers also LOL. I'm on week 2. You should post your height, weight, reach, and age if u want.

[the.dream.34]

ok..

6"4-5 i dont really know
182
reach is like 8"7 idk
im 15.

[jumpman21]

Are you "Michael" on TVS?

[the.dream.34]

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 (The Vertical Summit :: View topic - Deadlift Form Critique) ,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.

and yes i am.

[diiimn]

Do u notice any difference after u drink the protein shake.

How does it taste.

[the.dream.34]

yesterdays workout
Pylos
legs felt really tired after.
Weights
Squats- 3x10 50 lbs- these felt better then doing 70 lbs because i had waay better form and i was getting down lower.
Leg Curls- 3x8-65 lbs
Calf Raises- 3x20 75 lbs