What’s up. I’ve already started a journal at another board, but I’ve decided to do one here as well. In my next post I’ll paste my workouts so far, I’m in Week 1 of my first phase, which consists mostly of Bodyweight Exercises and Plyos. This phase will last 6 weeks.
Here’s the layout :
1- Sprints, Heavy Bench + Rows, Calves
2- Core , Light Cardio, Supine Rows
3- Sprints, Plyo’s, Supine Rows
4- Core, Dips + Push Ups, Light Cardio
5- Sprints, Plyo’s, Supine Rows , Calves
6- Core , Dips + Push Ups, Light Cardio
7- OFF / Optional Workout
My stats are :
Height: 6"8
Weight : 230
Bench Press : 205
Max Reps with 100 lbs : 33
Vertical Jump : 21 inches
As you can see I’m fairly tall, and it bothers my knees (I have a slight case of Jumper’s Knee) to do heavy squats , so I have no 1rm for squats.
I’m training for basketball. Next year will be my senior year in HS before heading off to play college.
Thanks in advance for criticism and replies.
Date: March 19
Workout Time : 6 pm
Workout : Supine Rows 4 x 10
65 Pushups
Chair Dips 4 x 10
Preworkout Supplements: NO2, Creatine
Postworkout Supplements: Creatine , Protein
Date : March 20
Workout Time : 6 :45 pm
Workout: Side-to-Side Line Jumps 2 x 30 seconds
Front-to-back Line Jumps 2 x 30 seconds
Altitude Drops 5 x 5
Pre-workout Supplements : ABB Ripped Force Energy Drink
Post-workout Supplements : Creatine
Date : March 21
Workout Time : 7 pm
Workout: Bench Press 3 x 5 using 95% 1 rm …I was planning on only doing 3 sets of 2 but I was able to get 5. I guess this means my max has probably gone up in the last 2 weeks from doing pushups and dips. I’ll test again in a few weeks.
Supine Rows 2 x 10
Supplements : Creatine
March 22- Off
Date : March 23
Workout Time : started sometime between 5 - 5 30
Workout : Pushups Card Game - Total Pushups about 200
Chair Dips 5 sets of 10
For Core I did “7 minute abs” lol some workout vid my mom used to do , it’s actually a really tough workout.
Supps : NO2 (before) , Creatine (before and after ) , and Protein (after)
Date : March 24
Workout Time : 2 pm , I have to go somewhere tonight so I got the workout out of the way early.
Workout : Box Jumps w/ Strength Shoes 3 sets of 10
Split-Squat Jumps 4 sets of 8 w/ SS
Bicep Curls 4 sets of 10 each arm
Calf Raises - 100 total
Supplements : NO2, Creatine
Date : March 26
Time of Workout : 3 45
Workout : Pushup Variations - Total 200
Chair Dips 2 sets of 10
DBell Curls 3 sets of 10
This was a pretty good workout. I felt a really good pump esp. in my triceps. My knees are bothering me (jumpers knee) so im not going to do any running of any type.
Supplements: NO2 , Creatine
Date: March 27
Workout Time : Somewhere around 6
Workout: Bent-Over Rows 2 sets of 5
Abs- total reps 150
Supplements : NO2, Creatine
Date : March 28
Workout Time : 3 30, right after school
Workout : Pushup Variations - total 186
Chair Dips 5 sets of 10
Squat Jumps 3 sets of 10
Power Skips 4 sets of bball court length
Frog Leaps 1 set of bball court length
Lunges 3 sets of bball court length
Supplements : Creatine
Date: March 30
Workout: I worked on my moves off the dribble for 1/2hr.
Then played for another half hour.
Seated calf raises 2 x 30
GHR 3 x 12 w/ 45 lb weight
Preworkout Supps : NO2 , Creatine, SAN Tight
Postworkout: Protein Shake, Creatine
Date : March 31 (workout 1)
Workout : Pushups - 186
Chair Dips 5 sets of 10
Squat Jumps 3 sets of 10
Lunges 2 x length of court
Bound Jumps 2x length of court
Supps : Creatine, SAN Tight (afterwards cuz im plannin on workin out again tonight )
Date: March 31 (workout 2)
Workout Time : 8 :30
Workout : Tricep Pressdown 4 sets of 12
Overhead Tricep Extension 2 sets of 8
Close Grip Bench Press 2 sets of 6-8
Rest 5 minutes
10 minuts of -20 second sprint intervals on a stationary bike
Tabata Method Hack Squats 6 sets of 30 seconds, with 30 second rest in between (tough!)
Isometric Leg Extensions 3 sets of 30 secons
Leg Press-Calf Raises 30 reps, 30 seconds isometric, 15 more reps …i did 3 sets of this
Standing Calf Raises 3 sets of 12
Supps : Creatine, SAN Tight
Date : April 1
Workout : Push-up Variations - total 230
Supps: Creatine, SAN Tight
Date: April 2
Workout Time : 5 30
Workout : Full Squats 3 sets of 12
Hamstring Curls 2 sets of 10
Tabata Hack Squats 4 sets 30 sec on/ 30 sec off
Supplements : Creatine , SAN Tight
Date: April 4th
Workout 1 (during school) : Bench Press 1 set of 12 , 1 set of 7, 1 set of 5, 1 set of max 215 (new max)
Workout 2 : 9 pm
Close-Grip Bench 2 sets of 6
Pushup Variations - 200
Supplements: NO2, Creatine, SAN Tight
Date: April 5th
Workout Time : 5
Workout : Abs - total 100 reps
Calf Raises - 100 reps
Leg-press Calf Raises 3 x 30
didnt squat , my knees hurt
Then I did some shooting drills with three nbdl players.
Date : April 7th
Today at school , I did this workout
Bench Press 1 set of 12 , 1 set of 10, 1 set of 8, 1 set of 6
Then after school I went and played pickup with a bunch of college players for about 2 hours…
Date : April 8th
Workout : Bench Press Negatives - 5 @225, 4 @235, 3 @ 255 , 2 @265, 1 @275
BP Burnout 1 set at 100 lbs
Reverse Grip Bench 2 sets of 8-10
Skullcrushers 4 sets of 12
Tricep Pressdowns 2 sets of 10
Date: April 9th
Workout: Seated Calf Raises 4 sets of 30
Leg press Calf Raises 4 sets of 35
Hammer-Strenght Ab Crunches 4 sets of 8
Seated Rows 4 sets of 8
Lat Pulldowns 3 sets of 10
Shrugs 3 sets of 10
Supps:Creatine, SAN Tight