Day 14- Sunday, June 4, 2006
I took today off. Most of the day I relaxed, watched some TV, and got on the Internet a little. I also contemplated my schedule for this week. I’m still not sure how I’m going to do everything. Oh well, hopefully it works out.
Day 15- Monday, June 5, 2006
Today was a pretty good day. After I got home from doing what I did in the morning I was dead tired, but I did a little more later in the evening. My day looked like:
8:00- Speed Session [ul]
[li] 3x60m with 5 min. rest [/ul]
[/li]
8:30- Weights [ul]
[li] Hang Clean 1x5, 2x4, 1x3 ( Wts. Ranging from 95-115)
[/li][li] Shrugs 3x8 (30)
[/li][li] Front Squats 3x8 (95)
[/li][li] Overhead Squats 3x8 (55, 65)
[/li][li] Light versions of One Legged squats and Stiff-Legged Deadlifts [/ul]
[/li]
11:15- Basketball [ul]
[li] 3 on 3 Game (45 min.) [/ul]
[/li]
5:00- Basketball [ul]
[li] Light Shooting (40 Min.) [/ul]
[/li]
5:40- Track [ul]
[li] 1 Mile Run (Easy-7:30ish) [/ul]
[/li]
My Diet looked like:
Diet [ul]
[li] 6:45 AM- Bowl of Fruit Harvest Cereal, Apple, 2 Toasts with PB
[/li][li] 12:30 PM- Hamburger Mix
[/li][li] 3:30 PM- Crackers with Tuna Mix
[/li][li] 6:15 PM- Smoothie
[/li][li] 8:40 PM- Pork Chops, Potatoes
[/li][li] 11:00 PM- Some sort of Snack [/ul]
[/li]
For recovery I did:
Recovery [ul]
[li] 7:20 PM- Ice Bath (20 Min. + 5 Min. Drainage) [/ul]
[/li]
Notes [ul]
[li] It was pretty windy for my speed work so I didn’t keep record of the times.
[/li][li] Weights was alright.
[/li][li] 3 on 3 was pretty fun.
[/li][li] The other basketball session was just to past the time kind of.
[/li][*] The mile was just to get a little endurance in since I’m sure what else I’m doing this week. [/ul]
Day 16- Tuesday, June 6, 2006
Today was alright. I ran some, had a basketball game, and relaxed a little. I’ve decided I’m only going to go to weights twice a week at school because of gas (I live 20+ miles from the school). I have most of the week planned out, but there’s still 1 or 2 days I’m not sure about. I might post it later sometime. Anyways, I did:
1:00- Running [ul]
[li] 1 Mile Run (EASY-Time was a high 6:00 I think) [/ul]
[/li]
8:00- Basketball Game [ul]
[li] We won by 1 point, I don’t remember the score [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 9:00 AM- Bowl of Fruit Harvest Cereal, Apple, 2 Toast with PB
[/li][li] 11:30 AM- Bowl of Fish, Can of Mix Fruit
[/li][li] 3:30 PM- Footlong Chipotle Cheesesteak
[/li][li] 5:30 PM- Hamburger Mix
[/li][li] 10:00 PM- Smoothie [/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 10:00 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] I went to shoot around in the gym earlier in the day, but it was closed so I went and ran some.
[/li][li] The game went alright. I didn’t shoot the ball very well, but I was able to penetrate and score a few times.
[/li][li] After the game I noticed one of my toes had a lot of blood beneath the toenail and that I had landed pretty hard on my right side. I’ll probably have a bruise there for a day or two.
[/li][li] My diet was alright.
[/li][*] I wanted to take an ice bath after the game, but was too tired. [/ul]
Day 17- Wednesday, June 7, 2006
My right hip/leg was pretty sore today. My toe didn’t really bother me eventhough it’s still black and blue. I forgot to mention yesterday, but my traps are still sore from Monday’s Hang Cleaning. Here’s what I did today:
8:30- Weights [ul]
[li] Squat 1x10 (105) 1x8 (115) 1x6 (135)
[/li][li] Good Mornings 3x8 (65)
[/li][li] DB Lunges 4x25 yds (20)
[/li][li] Box Jumps 3x [/ul]
[/li]
10:30- Basketball [ul]
[li] My friend and I shot around for about an hour. [/ul]
[/li]
7:00- Plyos [ul]
[li] A few adjustable rim dunks [/ul]
[/li]
My diet was:
Diet [ul]
[li] 7:15 AM- Bowl of Fruit Harvest Cereal, Apple, Balance Bar
[/li][li] 12:30 PM- PB Sandwich, Fruit Energy Bar
[/li][li] 3:30 PM- 6 Inch Chipotle Cheesesteak
[/li][li] 5:45 PM- Roast, Potatoes
[/li][li]11:15 PM- Bowl of Cottage Cheese [/ul]
[/li]
To help my fragile body recover I:
Recovery [ul]
[li] 6:45 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles)
[/li][li] 8:30 PM- Ice Bath (20 Min. + 5 Min. Drainage)[/ul]
[/li]
Notes [ul]
[li] I went light on the Good Mornings & Lunges because of my hip.
[/li][li] On our 2nd set of boxes my toes slipped and scraped my shins up pretty badly on the final & highest box.
[/li][li] I thought about running some, but decided just to go out and due some light dunking because of my hip.
[/li][*] After the cottage cheese I might snack on something small. [/ul]
Day 18- Thursday, June 8, 2006
Today went alright. My right hip is still a little sore, but nothing to bad once it got warmed up. After open gym this evening I had friends over, so I probably won’t get much sleep tonight.
2:00- Track [ul]
[li] 800m (Easy)
[/li][li] 1x5x100m in 16-17 sec. [/ul]
[/li]
2:45- Basketball [ul]
[li] Light Shooting
[/li][li] 3 Games of 21 [/ul]
[/li]
7:00- Open Gym [ul]
[li] Lots of Full Court Games to 7 [/ul]
[/li]
My diet:
Diet [ul]
[li] 9:45 AM- Bowl of Fruit Harvest Cereal, Apple, Fruit Energy Bar
[/li][li] 12:00 Noon- PB Sandwich, Balance Bar
[/li][li] 3:30 PM- Smoothie
[/li][li] 5:30 PM- Roast, Potatoes
[/li][li] A few little snacks the rest of the night [/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 11:30 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] I was going to do a full tempo workout, but the hip bothered me a little so I figured open gym would get me enough running.
[/li][li] I won all 3 of my games to 21.
[/li][*] Open Gym went alright. I had a few nice moves & passes. [/ul]
Day 19- Friday, June 9, 2006
I used today as a rest day. Since I had some friends spend the night I didn’t get a lot of sleep and just hung out with them most of the day.
We saw the Omen. It was alright, but not as scary as I thought it might be.
One of my friends and I also walked/jogged a mile while he waited for his mom to pick him up.
Here are the templates I’m thinking about using for the next few weeks.
Monday: 7:45- Speed Work
8:30- Weights (Workout A)
PM
Tempo
Tuesday: AM- Tempo (Light)
PM
Basketball Game
Wednesday: Rest
Thursday: 7:45- Speed Work
8:30- Weights (Workout B)
PM
Tempo/Open Gym
Friday: AM- Tempo
PM
Long Run/Tempo
Saturday: AM- Speed or Tempo
PM
Weights (Workout C)
Sunday: Rest
Or
Monday: Rest
Tuesday: 7:45- Speed Work
8:30- Weights (Workout A)
PM
Basketball Game
Wednesday: Tempo
Thursday: 7:45- Speed Work
8:30- Weights (Workout B)
PM
Tempo/Open Gym
Friday: AM- Tempo
PM
Long Run/Tempo
Saturday: AM- Speed or Tempo
PM
Weights (Workout C)
Sunday: Tempo/Long Run
Workout A & B would be done at school in weights class but Workout C would be done at home. The workouts would look like:
Workout A: Hang Clean
Incline
Front Squat
Seated Rows
Split Squats
Workout B: Squat
Bench
Good Mornings
Pullups
DB Lunge
Workout C: Deadlifts
Rows
Split Squats
Military Press
The coaches might not let me do what I want in A & B, but hopefully they will.
Template 1- 2-3 Speed Days, 2-3 tempo days, 3 weight sessions, 2 rest days
Template 2- 2-3 Speed Days, 3-4 tempo days, 3 weight sessions, 1 rest day
So, feel free to tell me any suggestions or thoughts you have on either template and please let me know which one you think is my best choice.
Thanks
Day 20- Saturday, June 10, 2006
I enjoyed today. I got a weight session in, watched the NCAA Championships, and was able to do a short speed endurance type workout.
1:45- Track [ul]
[li] 2x200m (90%ish due to a little hip pain still)[/ul]
[/li]
7:00- Weights [ul]
[li] Bench Press 1x10 (95) 1x8 (105) 1x6 (115) 1x4 (120)
[/li][li] Pullups 1x6,5,4,3,2,1 [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 10:15 AM- Eggs, Bacon
[/li][li] 12:45 PM- Hamburger Mix, Banana
[/li][li] 2:30 PM- Smoothie
[/li][li] 5:30 PM- Rib, Potatoes
[/li][li] 12:00 PM- Balance Bar, Cottage Cheese [/ul]
[/li]
For recovery I did:
Recovery [ul]
[li] 11:30- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] The 200s felt alright. The times were 29 then 28. My hip still felt a little sore.
[/li][li] After the track work I went and watched the NCAA championships…Xavier Carter is a beast.
[/li][*] The weights workout was pretty good. [/ul]
Day 21- Sunday, June 11, 2006
Today was a rest day. I think I’m going to follow my first template for now. I think my body will be able to handle it for the next 3 weeks before I go on vacation.
Overall, the day was alright eventhough I spent most of it trying to figure out how to get a video of Asafa’s race in Gateshead…which I never got 
Day 22- Monday, June 12, 2006
Today went pretty good. My coaches didn’t have a problem with me mixing the workouts, so the weights went pretty well. Got some decent basketball time in, and got some speed and tempo work in.
7:45- Speed Session [ul]
[li] 5x60m with 4 minutes recovery [/ul]
[/li]
8:30- Weights [ul]
[li] Hang Clean- 1x4 (95), 1x4 (100), 1x3 (105), 1x3 (115)
[/li][li] Incline- 1x6 (85), 1x4(95), 1x2 (115 I think) 1x8 (65) 1x6 (85)
[/li][li] Front Squat- 3x5 (95)
[/li][li] DB Alt. Bench- 3x7- 35
[/li][li] Overhead Squat 3x8 (65) [/ul]
[/li]
10:15- Basketball [ul]
[li] Shooting for about an hour [/ul]
[/li]
6:15- Basketball [ul]
[li] Intense session of driving and pullup jumpers (45 min.)[/ul]
[/li]
7:05- Tempo [ul]
[li] 1 Mile (Easy-6:57)
[/li][li] 5x200m in 33-36 [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 6:15 AM- Bowl of Fruit Harvest Cereal, Apple, Fruit Energy Bar
[/li][li] 12:30 PM- 2 PB Sandwichs
[/li][li] 5:00 PM- Hamburger Mix
[/li][li] 7:45 PM- Smoothie
[/li][li] 12:00 Midnight- Balance Bar, Cottage Cheese [/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 9:45 PM- Cold Shower (10 Min.) [/ul]
[/li]
Notes [ul]
[li] My times seemed slow for the 60. They were between 7.9x-8.13…
[/li][li] Pretty good weights session.
[/li][li] The second basketball session was really uptempo & intense.
[/li][*] I was going to do more for the tempo work, but I started to feel kind of sick and I figured I had done enough. [/ul]
Day 23- Tuesday, June 13, 2006
Today wasn’t the greatest day ever. I woke up and one of my dogs was missing. He was having eye problems and still hasn’t come back, so I doubt he does . I cut out the tempo because I was looking for my dog off and on plus I didn’t feel like doing it. The basketball game went pretty well later.
7:00- Basetball [ul]
[li] We won, 56-40. [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 9:45 AM- Bowl of Fruit Harvest Cereal, Apple, Fruit Energy Bar
[/li][li] 11:45 AM- Fish, Can of Fruit
[/li][li] 1:45 PM- PB Sandwich
[/li][li] 4:30 PM- 6 In. Subway Club ( Turkey, Ham, Roast Beef, lettuce, tomatoes)
[/li][li] 11:30 PM- Yogurt, Fruit Energy Bar [/ul]For recovery I:
[/li]
Recovery [ul]
[li] 9:45 PM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] We played pretty good eventhough our transition defense needs some work. I had 6 points, a couple assists, and a few rebounds.
[/li][/ul]
Day 24- Wednesday, June 14, 2006
Today was a rest day. I went with my dad and brother and bought some stuff, including a UFC DVD that’s pretty good. I wanted to go and do some tempo, but I held myself back.
Tommorrow is Speed and Weights.
Day 25- Thursday, June 15, 2006
Today was a pretty good day. I had a decent speed session, followed by weights, and then basketball in the evening.
7:45- Speed Session [ul]
[li] 6x30m with 3 Min. Recoveries [/ul]
[/li]
8:30- Weights [ul]
[li] Bench 2x8 (95) 1x6 (105) 1x4 (120)
[/li][li] Full Squat 1x8 (115) 1x6 (135) 1x4 (145) 1x1 (165) 1x1 (185)
[/li][li] DB Military Press 3x8 (25)
[/li][li] Lunges 4x12 (60)
[/li][li] DB Alt. Incline 3x8 (30) [/ul]
[/li]
7:00- Open Gym [ul]
[li] Several Full-Court Games [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 6:15 AM- Bowl of Fruit Harvest Cereal, Fruit Energy Bar
[/li][li] 11:30 AM- Fruit Smoothie
[/li][li] 1:30 PM- Tuna Mix
[/li][li] 5:00 PM- Hamburger Mix
[/li][li] 10:30 PM- PB Sandwich [/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 6:00 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles)
[/li][li] 10:00 PM- Cold Shower (10 Min.) [/ul]
[/li]
Notes [ul]
[li] Good weights session. I could’ve gone a little heavier on the squats, but decided not too.
[/li][li] After weights we had to do some running/hopping/carrying someone close to our weight up some bleachers several times.
[/li][li] My diet went pretty well, and I think I’m forgetting one of my meals…
[/li][*] Open Gym went pretty well. [/ul]
Day 26- Friday, June 16, 2006
Today didn’t go how I had planned on it going because I remembered that I had a basketball camp Saturday in which I play 6 games. I was still active, but nothing to strenuos.
11:00- Golf [ul]
[li] Driving Range (1 Large Bucket)
[/li][li] Putting Green (About 20-30 Min.) [/ul]
[/li]
2:00- Basketball [ul]
[li] Played 2 easy 2 vs. 2 Half-Court Games [/ul]
[/li]
My diet was off quite a bit since I spent most of the day with my friends.
Diet [ul]
[li] 9:15 AM- Banana, Toasted PB Sandwich, Fruit Energy Bar
[/li][li] 1:00 PM- Bacon Cheeseburger with Fries
[/li][li] 5:00 PM- Hamburger Mix
[/li][li] Some more food I don’t remember[/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 9:45 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles)
[/li][li] 9:00 PM- Cold Shower (10 Min.) [/ul]
[/li]
Notes [ul]
[li] I suck at golf. The only reason I went was because my friend really wants to make the team next year, so I went and helped him out.
[/li][li] Basketball was kinda boring because there wasn’t much intesity/seriousness.
[/li][*] My diet sucked. I don’t even remember everything I ate. [/ul]
Day 27- Saturday, June 17, 2006
Today left me totally beat. Playing basketball all day without very much food really takes a toll on the body.
9:30-4:30- Basketball [ul]
[li] Basketball Games (6) [/ul]
[/li]
My diet sucked because there wasn’t enough time between most games to get food, so I’m not even going post what I did eat.
For recovery I:
Recovery [ul]
[li] 8:00 PM- Hot Bath (20 Min.) [/ul]
[/li]
Notes [ul]
[li] We went 3-3. In one of our games we lost on a NBA range buzzer beater 3 pointer off the backboard…
[/li][li] My diet sucked.
[/li][*] I would’ve taken a ice bath or cold shower, but I was already really cold and didn’t really have the energy to stand under a cold shower. [/ul]
Day 28- Sunday, June 18, 2006
Today was an off day. I sat around the house and relaxed. I’m pretty worn out from all the basketball games I had yesterday.
This upcoming week is going to be full of basketball. Monday and Wednesday I have mini-camp plus weights. Tuesday I’ve got a game. Then on Thursday-Saturday I’ve got a camp. We’ll play 11 games total I think. I’m pretty sure I’ll be dead come Sunday.
Day 29- Monday, June 19, 2006
Today was pretty good. I didn’t do a speed session because I had mini-camp.
8:00- Running [ul]
[li] 1 1/2 Mile Jog [/ul]
[/li]
8:30- Weights [ul]
[li] Hang Clean 1x4 (95) 1x4 (105) 1x3 (115) 1x3 (120) 1x3 (125)
[/li][li] Incline 2x6 (85) 1x4 (95) 1x2 (105)
[/li][li] Front Squat 3x5 (95)
[/li][li] Med Ball Chest Passes [/ul]
[/li]
7:00- Basketball [ul]
[li] Lots of Shots
[/li][li] Went over some plays from the season [/ul]
[/li]
I don’t remember what I had, but it was a pretty good day for my diet overall.
For recovery I:
Recovery [ul]
[li] 10:00 PM-Contrast Shower (1 Min. Cold/3 Min. Hotl- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] Good workout.
[/li][li] Basketball camp went well.
[/li][*] My diet was pretty good. [/ul]
Day 30- Tuesday, June 20, 2006
Today was pretty easy. I relaxed most of the day and then had a game at 5:00.
6:00- Basketball Game [ul]
[li] We won by 50+ points. I don’t remember the exact score. [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 9:30 AM- Banana, Apple, Balance Bar, Fruit Energy Bar
[/li][li] 12:30 PM- PB Sandwich, Fish
[/li][li] 3:30 PM- 6 Inch Subway Club (Turkey, Ham, Roast Beef, Lettuce, Tomatoes)
[/li][li] 8:00 PM- Hamburger Mix
[/li][li] 10:45 PM- Yogurt [/ul]
[/li]
For recovery I:
Recovery[ul]
[li] 10:30 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] I had between 6-10 points in the game. Coach subbed someone new in every 6 or so minutes so everyone stayed fresh.
[/li][*] My diet was ok.[/ul]
Day 30- Wednesday, June 21, 2006
I guess today went alright, but since its now Monday I don’t remember how today actually was. I’ll go ahead and post my workout, but besides that I don’t have anything written down.
8:30- Weights [ul]
[li] Squats 2x6 (135) 1x4 (165) 1x2 (185)
[/li][li] Lunges 4x25yds. (35 lbs. DBs)
[/li][li] Good Mornings 1x8 (65) 2x8 (75) [/ul]
[/li]
Notes [ul]
[li] Good Workout.
[/li][li] My partner helped me get my 2nd rep with 185. [/ul]
[/li]
Sometime tonight I’ll post the rest of the logs up until today.
Day 31-33- Thursday June 22- Saturday June 24, 2006
I had a basketball camp spread throughout these three days. We played 10 games.
We went 4-6, but we could’ve gone 7-3 with an extra basket in each game. We lost 2 games in double overtime (which was sudden death) and then another game on a last second put-back. There were 2 games we didn’t show up in and lost by quite a bit and another we lost by around 10.
I played pretty well in all but 1 game. I think I lead the scoring in atleast 1 maybe 2 of the games. In one of our close wins I made 3 freethrows (equal to 4 pts. becuase of certain rules) in the last minute or two to ice the game in a 30-26 win.