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Old 04-09-2009, 05:21 AM   #1
Fallguy20
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Default Fg20 Tl 2009

I dont want to hit up the Body Building Forums and make a training log there and im pretty well established in the Streetball section here (plus nobody is going to care about me using it anyways), so im keeping an online training log here and here only. Comments are welcomed as are any advice/motivational tidbits you can feed me, but mostly this is for me and not other people.

3:10 am, April 9th, 2009

Max Core Lifts
-----------------------------------------
Bench: 215lb
Squat: 295lb
Powerclean: 265lb
SumoDeadlift: 410lb
Pullups: 17
Vertical(standing): 28
Vertical(running): 30
Mile: 6:11
40 yrd: 4.98

From what we see here, im entirely out of proportion. Ive avoided squats/deadlifts most of my life due to back injury, but recently ive imporoved form and have been getting generally stronger in the lower half of my body. Assuming you subscribe to NASM philosophy, its going to take a good 4 weeks of solid stability training just to get to the point where I can actually start training for what I need. I workout Mon, Wed, Fri with abs/cardio/gym time on Tues and Thurs with little heed to a split shift workout. Im looking overall to increase speed, functional strength and agility and hope to add anywhere from 5-10 pounds muscle in 4 months.

Shouldnt be excessivly difficult, but it needs sticking to. Furthermore, I cant ignore the basketball EDD and shooting that will be needed to actually make somthing like this usefull, so its going to be a pretty fun first few weeks of trying to get into the right groove. I start tomorrow.
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Old 04-10-2009, 12:10 AM   #2
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Default Re: Fg20 Tl 2009

I was short on time and only got in a 45 min workout. Did some 40 practice before so that cut into my shed.

Bench: 135x12 Bench/Chainworkout: 165x8, 195x6, 205x6
Dips: Burnout @113
SeatedRow: 125x8x3, 110x10x2
Leg Ext: 150x10x3
Leg Curl: 100x10x2
Single Leg Bicep Curl wh/Besoball: 70x20x2
Suitcase Pickup: 155x12x2

Felt good, but I was really rushed and really tired... I gotta get on a better sleep cycle and my nutrition is... well, f*cked up to say the least. Im going for night run in a few hours, so ill get some extra cardio and should be good.
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Old 04-10-2009, 11:51 AM   #3
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Default Re: Fg20 Tl 2009

I'm not going to say anything about your lifts, because i really don't know much about that, and i am pretty weak since i just started lifting.

But in terms of the mile time, what team do you play on at your school? (Varsity?) I run a 5:45 mile, and right now we are in offseason training, and us freshman have been working out with the jv coach, and our coach has been telling us we need 5:30 miles.

anyway, so the point of my question is, how much stamina do you need to play a whole basektball game jv level?
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Old 04-11-2009, 01:23 AM   #4
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Default Re: Fg20 Tl 2009

Quote:
Originally Posted by Zak
anyway, so the point of my question is, how much stamina do you need to play a whole basektball game jv level?

Personally, I feel that for stamina its not what your 1 mile is but your 2mile that would matter to me as a coach. At my highschool (im actually now moving onto the next level now...) it was 2 miles in under 13:00 for bigmen and 12:30 for guards. For JV, as long as you play lots of pickup ball before your season starts, I would call yourself good. Now I aim to be under 20:00 for 3 miles before the season starts (ez dayz work for XC runners).
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Old 04-11-2009, 03:55 PM   #5
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Default Re: Fg20 Tl 2009

wow, you can clean 265 and squat 295? Im suprised you didnt play football.
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Old 04-12-2009, 03:07 AM   #6
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Default Re: Fg20 Tl 2009

Light workout, lots of cardio with emphasis on abs saterday.

XC Ab Workout: 12 sets, 20+ minutes
Leg Extension: 160x10x2
Leg Curls: 120x15x4
Squat: 225x6, 245x2, 255x1, 205x12

Im trying to focus on lower body because to be honest im pretty top heavy right now as far as workouts and fluid strength go. Im trying to change that and hopefully get more explosive, but im not starting a pylo program until May 22nd (aka graduation) or later.


-Dwight, I shoulda been a tight end but I had a "disagreement" with the coaches about where I should have played. I made the switch to XC as a junior and that has made all the difference.
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Old 04-12-2009, 01:36 PM   #7
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Default Re: Fg20 Tl 2009

Oh yeah well XC is great I did it this year and freshman year but I probably wont do it next year because its obviously not the best thing for me to be doing when im trying to gain weight.
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Old 04-14-2009, 02:01 AM   #8
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Default Re: Fg20 Tl 2009

11:54, April 13th, 2009

LegPress: 310x12x2, 400x8x3
Dumbell Press: 80eax5, 65eax8x3
SeatedRow: 90x8x2
Tricep Ext: 120x8, 150x8
Bicep Curls: 75x8x2
Clean N Press: 135x6x2
PowerClean: 225x3, 275x1

It felt like a good workout day to me. I wasnt planning on throwing up that much weight in the powerclean, but the clean and press was kicking my butt and I needed a confidence booster and I just kinda rolled with it. I was going to go hit the gym afterwards for some running, but I got numbed up at the dentist around 3:20 and slept hard afterwards until just now.

-Dwight, weight itself isnt exactly somthing to strive for. Muscle and solidness and whatnot that is good hard earned strength is the "weight" that others look, s foro while XC might encourage less muscle growth simply because your burning more kcals that doesnt mean its not a worthy investment as a preseason conditioning program. Its a good feeling when all your teammates are winded the first few days of practice and the XC runners are all just chilling like its no thang. If your not gaining weight then down a few extra protein shakes and hit the gym a little bit extra, but the cardio is more important then the weight I would say.
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Old 04-14-2009, 05:03 AM   #9
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Default Re: Fg20 Tl 2009

Fallguy20

you are a peice of crap no one will ever love you your the kind of person people look down on,your mother told me she regrets having you and she once tried to poisen you when you were a baby while she was feeding you delicious applesauce unfortunetly she couldnt find it cuz shes a idiot she left it in the left drawer next to her socks its probably still there you know how much of a dumb b!tch that women is

all your freinds that you have talk sh!t about you they tell me everyday about how much of a homo you are

nobody loves you end your life your a puny pathetic b!tch you have disgraced your family,race,genre of music you listen to and your 3rd grade teacher

end your life



use that as motivation=)
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Old 04-14-2009, 08:56 AM   #10
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Default Re: Fg20 Tl 2009

^^^
For about 2 seconds I thought I was getting a Wang4Three attack
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Old 04-16-2009, 12:35 AM   #11
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Default Re: Fg20 Tl 2009

10:35, April 15th, 2009

Bench: 185x8x3, 135x24 burnout
Single Leg Bicep Curls/Beso: 110x10x4
Hammie/Glute Adducter/Flexor Workout: 30 minutes, medium resistance
Good Mornings: 155x6x4

Went really low volume today because I felt so sluggish. Ive been staying up late for the past couple of nights and its really starting to catch up with me.
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Old 04-19-2009, 01:03 AM   #12
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Default Re: Fg20 Tl 2009

April 18th, 2009

Didnt get a chance to workout these last three days... damn.
I went for a 8 mile run yesterday though and im thinking about going out tonight or at least doing a good 20 minutes of jump rope. My groin is giving me problems again, but ive just been letting it sit and take some ez time in hopes we can strengthen and stretch it so it can become functional again... we shall see. I did get some court time today in at least, so im still getting stuff done. Still, happy weights are moving weights and right now they havent been moving much...
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Old 04-19-2009, 02:24 AM   #13
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Default Re: Fg20 Tl 2009

Sorry if I missed it, but heigh/weight/bf%?
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Old 04-19-2009, 04:21 AM   #14
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Default Re: Fg20 Tl 2009

Quote:
Originally Posted by Kumo
Sorry if I missed it, but heigh/weight/bf%?

Your right, silly me.

6'4", 215-220 and around 10-11%

Continue off of last posts workout, its about 2:20 am and I just got back from my run. I put in about 5 miles in under 40 minutes with a 40 pound flak jacket, and im going to bed now!
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Old 04-20-2009, 05:49 PM   #15
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Default Re: Fg20 Tl 2009

3:43, April 20th, 2009

Wow... im really rather drained. The temperature kinda shot up here and I did stadium laps despite that. That really took alot out of me. Im going to run with the guys tonight and on wed one of the younger guys on the team (kids only a soph, but will prolly be the best player to ever come out of Idaho) is getting some college coaches and assistants from Utah out to watch him play and all the seniors decided the least we could do for the kid is give him some decent competition to make sure it doesnt look like he just plays against scrubs all the time. Anyways, the workout:

Stadium Laps: 30 minutes, 10 double laps
Front Squats: 135x8x4, 155x6x2, 185x2
Good Mornings: 135x6x2
Ab workout: >15 minutes

--------------------------------------------
EDIT:
10:37

Okay... ive got nothing left. I went out and tried playing ball but I got owned hardcore, so after courtime I went out for a run and I went longer then I intended... so add an extra hour of cardio to todays workout, plus courttime.

Last edited by Fallguy20 : 04-21-2009 at 12:39 AM.
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