A.M.
[ul]
[li]Bench press
[/li]2 x 6 @ 250lbs, 1 x 4 @ 250lbs, 1 x 2 @ 225lbs (I couldn’t finish my last set so I drop the weight down)
[li]Incline dumbell press
[/li]1 x 5 @ 85lbs, 2 x 5 @ 90lbs (each arm)
[li]Flyes
[/li]3 x 5, 5, 5 @ 90lbs, 70lbs, 50lbs ( strip sets)
[li]Calf raises
[/li]2 x 15 @ 225lbs
[li]Squat
[/li]For some I felt the need to squat, 385lbs 1 rep
[/ul]
P.M.
[ul]
[li]Barbell curls
[/li] 3 x 6 @ 85lbs
[li]Dumbell curls
[/li] 3 x 5, 5, 5 @ 35lbs, 25lbs, and 15lbs (strip sets)
[li]Skull crushers
[/li] 3 x 10 @ 75lbs
[li]Tricep extension
[/li] 3 x 5, 5, 5 @ 60lbs, 50lbs, and 40lbs (strip sets)
[li]Basketball at the rec center
[/li][/ul]
Thanks for welcoming me Rupert and everyone. I’ve definitely found alot of useful information so far.
Today, April 3, 2007
A.M.
[ul]
[li]Pull-ups
[/li] 3 x 10
[li]Bent-over rows
[/li] 1 x 6 @ 185lbs, 2 x 6 @135lbs
[li]Seated rows
[/li] 3 x 5, 5, 5 @ 120lbs, 100lbs, and 80lbs (strip sets)
[li]Basketball at the YMCA
[/li] 2 games of Full court, 5-on-5
[/ul]
College team? I wish. Actually, WRCortese5, I don’t know what I’m training for yet. See the thing is about 2 weeks ago I was checking out videos on youtube and somehow I got to a video of some guy dunking. While watching it I thought to myself, I could do a lot better. So I went to the gym that day and had my cousin film me while I dunked. After watching the tape for myself I saw how far I had fallen off from my football days in high school, about 2 years ago. I don’t feel as fast or explosive as I used to be and I think that’s because I haven’t had a sport to train for. I’ve only be working out occasionally, until now. So I 've just been playin basketball and lifting until I figure something out, I’m leaning towards track.
April 4, 2007
[ul]
[li]Complete Rest
[/li][/ul]
Today, April 5, 2007
A.M.
[ul]
[li]Basketball at YMCA
[/li] 2 games full court
[/ul]
P.M.
[ul]
[li]Squats
[/li] 3 x 6 @ 295lbs, 1 x 3 @ 315lbs, 1 x 2 @ 325lbs, 1 rep @ 350lbs
[li]Deadlifts
[/li] 3 x @ 225lbs
[li]Leg extensions
[/li] 2 x 6 @ 60lbs (each leg)
[li]Leg curls
[/li] 1 x 3 @ 60lbs (I quit early to play ball)
[li]Basketball at the rec center
[/li] 1 game of half-court 3-on3, 2 games full court
[/ul]
April 6, 2007
[ul]
[li]Bench press
[/li] 6r @ 225lbs, 4r @ 250lbs, 2r @275lbs, 1r @ 300lbs
[li]Incline dumbell press
[/li] 3 x 10 @ 70lbs (each arm)
[li]Flyes
[/li] 3 x 10 @ 40lbs (each arm)
[li]Basketball at the rec
[/li] 10 games up to 36pts and an impromptu slam dunk contest
[/ul]
Have you ever thought about the high jump or teiple jump?
The most famous transitions from basketball to track are Mike Powell (long jump), and Marion Jones in the sprints.
What is your sprinting ability?
Actually I have thought about long jumping before, but since I’m a horrible one leg jumper I don’t think I’d be good at it. I would say my sprinting ability is average. I’ve never been timed in a sprint, but when I played football in high school I was close to being the fastest person on the team.
I’ve been finding tons of great info on this site lately and now my interest in track has increased exponentially, haha. Anyways, I’ve given it a lot of thought and now I want to train to run the 100m and possibly the 200m. I’ve found about 5 meets starting from the end of May to the end of August that I could run in now all I need is a plan
April 11, 2006
[ul]
[li]Squats
[/li] 3 x 5 @ 315lbs
[li]Bench press
[/li] 3 x 5 @ 250lbs
[li]Leg curls
[/li] 3 x 8 @ 45lbs
[li]Pull-ups
[/li] 3 x 10
[li]Dumbell curls
[/li] 3 x 8 @ 35lbs
[li]Seated rows
[/li] 3 x 10 @ 100lbs
[li]Shrugs
[/li] 3 x 12 @ 145lbs
[/ul]
I tried to do some reverse leg presses on the leg press machine, but it felt so akward and I felt so damn stupid.
[ul]
[li]Basketball
[/li]3 very light games at the rec center
[/ul]
I’m starting to feel strong again, what a wonderful feeling
[ul]
[li]Full squats
[/li] 2 x 5 @ 275lbs, 1 x 5 @ 315lbs
[li]Incline bench
[/li] 1 x 10 @ 135lbs, 2 x 6 @ 205lbs
[li]Glute ham raise
[/li] 3 x 8, This was my first time doing this exercise and now I realize how weak my hammies really are.
[li]Pull-downs
[/li] 3 x 10 @ 120lbs
[li]Preacher curls
[/li] 3 x 8 @ 65lbs
[li]Seated rows
[/li] 3 x 10 @ 120lbs
[li]Skull crushers
[/li] 3 x 7 @ 70lbs
[/ul]
Today April 16, 2007
[ul]
[li]Squat
[/li] 5 x 205lbs, 5 x 225lbs, 5 x 250lbs, 5 x 275lbs, 5 x 310lbs
Although I finished out all of my planned sets, I didn’t feel good squating today. For some reason I felt weak and my form was shitty.
[li]Bench press
[/li] 5 x 175lbs, 5 x 205lbs, 5 x 225lbs, 5 x 245lbs, 5 x 265lbs
[li]Barbell row
[/li] 5 x 100lbs, 5 x 110lbs, 5x 125lbs, 5 x 140lbs, 5 x 160lbs
[li]Glute Ham Raise
[/li] 3 x 8
[li]Pull-downs
[/li] 3 x 10 @ 100lbs
The only reason I did pull-downs today was because people were looking at me funny while I did GHR’s on the lat machine
[/ul]
So good so far
[ul]
[li]Warm-up
[/li] 800m jog, stretching 10min.
[li]In and Outs
[/li] 1 x 5 x 80m 45 sec between reps
[li]Block starts
[/li] 1 x 6 x 20m about 1 min between reps
[li]Cool-down
[/li] 400m jog/walk, stetching 10min.
[/ul]
All in all, today was a good day. I ran for the first time in 4 months last night with some guys from school. Hopefully they will be my permanent training partners. Although I probably should have done my acc work before I lifted weights, I felt good running for the first time in a while.
April 17, 2007
[ul]
[li]Warm up
[/li] 800m jog, stetching 10 min.
[li]Tempo
[/li] 3 x 2 x 100m @ 70% w/50m walk between reps and 1 min. rest between sets
[li]Cool down
[/li] 400m jog/walk, stretching 10 min.
[/ul]
Yesterday’s workout I felt really good and actually I felt better afterwards than before I started.
Acc. development
[ul]
[li]Warm up
[/li] 400m jog, stretching 10 min. A skips
[li]Starts
[/li] 5 x 10m w/1 min. rest btw reps, 5 x 20m w/2 min. rest btw reps, 3 x 30m w/3 min. rest btw reps
[li]cool down
[/li] 400m jog/walk, stretching 10 min.
[/ul] Weights
[ul]
[li]Squats
[/li] 5 x205lbs, 5 x 225lbs, 2 x 5 @ 250lbs
[li]Military press
[/li] 2 x 5 @ 125lbs, 2 x 5 @ 135lbs
[/ul]
Overall, today went very well. I was well rested and I felt very explosive on the the track. I had originally planned to do a set of 5 starts out to 30m, but the track was a little hard on my shins so I cut it short. Also it kinda of felt like I was taking to much time in between my runs. It made me think I wasn’t working that hard, but I felt it later on in the weight room.
