"My Greatest Enemy is my Inner Me" -- JBell's quest to play JC Basketball

[Hoop_Dreams]

I don't expect anyone to read this, but welcome to my thread.

During one of my basketball practices in my senior year of high school, my coach talked to the team while we were standing on the baseline.

"None of you guys will ever play basketball again without paying money. This is it."

How's that for motivation?

So far he's been right. No seniors from that team have went on to play D-I, II, III or JC ball. I want to prove him wrong, not to rub it in his face, but because I love the sport and it would be one of my biggest accomplishments ever.

The only problem is that I'm a shooting guard in a point guard's body. If I want any chance at making my JC's team I'm going to have to improve my handles DRASTICALLY. If tryouts were tomorrow, I'd embarrass the hell out of myself.

I'm aiming to make the '11 roster, so it gives me roughly a year to get to work.

My goals:

1. Improve dribbling. I need to become an exceptional ballhandler at my height, that's the only way I'll see the floor.

2. Improve vertical.

3. Improve agility.

4. Improve strength.

5. Improve finishing at the basket.



I looked at my school's roster, and just about every guy was 1st-team all league in high school, averaged 20+ points ppg etc....

I started games my junior and senior year but I never received any accolades. My role was to make 3's and play good D. If I want to make the roster i'm going to have to improve at everything, but especially dribbling.

I got my work cut out for me.

[Hoop_Dreams]

Currently at 5'9" 167.

After reading through TwiceTheSpeed's Vertical thread, I discovered the importance of stretching and will be incorporating that before and after all my workouts.

Today's workout:

Pre-lifting: Dynamic stretches, courtesy of http://www.sport-fitness-advisor.com/dynamic-stretches.html

Arm Swings
Side Bends
Trunk Rotations
Full Back Stretch
Hamstring Stretch
Groin Stretch
Alternate Toe Touches
Leg Swings



Workout:

1. Box Squats
-95 x 5
-135 x 5
-185 x 5
-195 x 5
-205 x 3 x 5

2. Snatch Grip Deadlifts - I can't get a good grip on these with the double overhand grip. I had to have my left hand underhand and my right hand overhand to be able to do any lifts without it slipping.

-135 x 5
-185 x 5
-225 x 5

3. Bulgarian Split Squats - This was my first time attempting this so I didn't use heavyweights to made sure I had the form right.

-40 lb DB's (each hand) x 4 x 5 per leg

4. Single Leg Roman Deadlifts - Again, this is my first time doing this exercise so the weight was really low.

-15 lb DB's (each hand) x 5 per leg
-22.5 lb DB's x 5 per leg
-30 lb DB's x 3 x 5 per leg



Post Workout: Static Stretching
I did the majority of the stretches provided on this website: http://www.brianmac.co.uk/stretch.htm


Later on today I'll be focusing on dribbling drills, and get a couple of pick-up games in afterwards.

[hamworld05]

Currently at 5'9" 167.

After reading through TwiceTheSpeed's Vertical thread, I discovered the importance of stretching and will be incorporating that before and after all my workouts.

Today's workout:

Pre-lifting: Dynamic stretches, courtesy of http://www.sport-fitness-advisor.com/dynamic-stretches.html

Arm Swings
Side Bends
Trunk Rotations
Full Back Stretch
Hamstring Stretch
Groin Stretch
Alternate Toe Touches
Leg Swings



Workout:

1. Box Squats
-95 x 5
-135 x 5
-185 x 5
-195 x 5
-205 x 3 x 5

2. Snatch Grip Deadlifts - I can't get a good grip on these with the double overhand grip. I had to have my left hand underhand and my right hand overhand to be able to do any lifts without it slipping.

-135 x 5
-185 x 5
-225 x 5

3. Bulgarian Split Squats - This was my first time attempting this so I didn't use heavyweights to made sure I had the form right.

-40 lb DB's (each hand) x 4 x 5 per leg

4. Single Leg Roman Deadlifts - Again, this is my first time doing this exercise so the weight was really low.

-15 lb DB's (each hand) x 5 per leg
-22.5 lb DB's x 5 per leg
-30 lb DB's x 3 x 5 per leg



Post Workout: Static Stretching
I did the majority of the stretches provided on this website: http://www.brianmac.co.uk/stretch.htm


Later on today I'll be focusing on dribbling drills, and get a couple of pick-up games in afterwards.

Dynamic stretching, eh? Smart move. It'll keep ya injury-free. Yo, why are you doing 2 different kinds of squats?

[Hoop_Dreams]

Just got back from the gym. 1 hour and 45 minutes of ballhandling and shooting drills.

I took two basketballs to the gym to work on two ball dribbling drills. Let's just say it was a disaster. First off, I had a hard time getting the balls to be the same pressure. One felt like it was bouncier than the other, but I think my weak ass left hand had something to do with that. 2nd off, during the dribble drills my lower back was starting to hurt because of yesterday's workout. Hopefully that's just soreness from doing unfamiliar lifts, otherwise dribbling drills after squat/deadlift day seems like a terrible idea. I tried to incorporate some of the drills from the video below, and wow I have a lot of work to do.

Rubq1hVAFRs

The only drills I managed to complete without fumbling the ball every 2 seconds were:

-Side to side
-Front to back
-Alternating hands

Some of those moves were too advanced for me at this stage but I will get there.

Additional ballhandling drills:

-weaving through the legs without the ball touching the ground
-moving the ball around my waist in a circular motion without it touching the ground
-low dribbles, alternating hands, low cross over dribbles
-crossover dribbles between the legs full court

After dribbling drills, I went straight to shooting. These were the spots I worked on:

-Elbow
-Bankshots from the wing from 15 feet
-Corner 3's
-Wing 3's
-Top of the Key 3's
-Underneath the basket lay-ups, alternating hands (not letting the ball touch the ground)
-1 dribble lay-ups from the wing 3 pt. line

Towards the end of my shooting drills, my shots were predictably getting flat due to fatigue. I started walking on my tiptoes and my shot % increased DRAMATICALLY. I was nailing 9/10 - 10/10 on the elbows after realizing I was shooting flatfooted. I would always just chalk it up to fatigue, but now I know specifically what the root of the problem is.

Like yesterday, I did dynamic stretching before the drills, and static stretching afterwards.


Dynamic stretching, eh? Smart move. It'll keep ya injury-free. Yo, why are you doing 2 different kinds of squats?
Box squats was recommended by westside for skinny bastards & the vert sticky, so I knew I was going to be putting those in my regime. On Defranco's list of "15 exercises for higher verts" the Bulgarian Split Squats was listed, so I added those in as well. I don't see the problem in doing both. To me it's no different than doing flat bench and incline bench for chest day.


Later on today: Pick-up games in the afternoon. Lifting in the evening/early morning.

[beertank23]

Good luck bro.

i am envious how you Americans can just go down the street to the local court and shoot around, we barely even have street courts over here.

And pick up games are non existent.

[Hoop_Dreams]

Just got back from 2 and a half hours of pick up games.

I only planned to play only 1 hour and half but my team kept winning so I played about 4 games.

My dribbling still needs a ton of work. I'm not confident in driving the ball yet, even against mediocre competition. The shooting drills from last night paid off though, I was making over half of my 3 pointers.

And I just realized how much more fun pick-up games are when you're playing with people you know. On the first game it was game point, 14-14. My man was overplaying me because I had made a couple of 3's earlier. I gave my friend, who was inbounding the ball at the top of the key a little head nod. I took one jab step to the 3 point line and boom cut to the basket for a lay-up. His pass was on the money.

Planning on lifting tonight, but I'll have to see how my body's feeling.





Good luck bro.

i am envious how you Americans can just go down the street to the local court and shoot around, we barely even have street courts over here.

And pick up games are non existent.

Thanks man. Yeah the 24 hour gym I go to has an indoor basketball court. I used to play outdoors all the time until I got my gym membership.

They don't have indoor courts @ your gyms in Australia?

[beertank23]

They don't have indoor courts @ your gyms in Australia?

Ohh man dont get me wrong, we have plenty of basketball stadiums and a few outdoor courts, but the stadiums are only ever open on game days.

And they only gyms with basketball courts are in major cities...

[hamworld05]

Just got back from the gym. 1 hour and 45 minutes of ballhandling and shooting drills.

I took two basketballs to the gym to work on two ball dribbling drills. Let's just say it was a disaster. First off, I had a hard time getting the balls to be the same pressure. One felt like it was bouncier than the other, but I think my weak ass left hand had something to do with that. 2nd off, during the dribble drills my lower back was starting to hurt because of yesterday's workout. Hopefully that's just soreness from doing unfamiliar lifts, otherwise dribbling drills after squat/deadlift day seems like a terrible idea. I tried to incorporate some of the drills from the video below, and wow I have a lot of work to do.

Rubq1hVAFRs

The only drills I managed to complete without fumbling the ball every 2 seconds were:

-Side to side
-Front to back
-Alternating hands

Some of those moves were too advanced for me at this stage but I will get there.

Additional ballhandling drills:

-weaving through the legs without the ball touching the ground
-moving the ball around my waist in a circular motion without it touching the ground
-low dribbles, alternating hands, low cross over dribbles
-crossover dribbles between the legs full court

After dribbling drills, I went straight to shooting. These were the spots I worked on:

-Elbow
-Bankshots from the wing from 15 feet
-Corner 3's
-Wing 3's
-Top of the Key 3's
-Underneath the basket lay-ups, alternating hands (not letting the ball touch the ground)
-1 dribble lay-ups from the wing 3 pt. line

Towards the end of my shooting drills, my shots were predictably getting flat due to fatigue. I started walking on my tiptoes and my shot % increased DRAMATICALLY. I was nailing 9/10 - 10/10 on the elbows after realizing I was shooting flatfooted. I would always just chalk it up to fatigue, but now I know specifically what the root of the problem is.

Like yesterday, I did dynamic stretching before the drills, and static stretching afterwards.


Box squats was recommended by westside for skinny bastards & the vert sticky, so I knew I was going to be putting those in my regime. On Defranco's list of "15 exercises for higher verts" the Bulgarian Split Squats was listed, so I added those in as well. I don't see the problem in doing both. To me it's no different than doing flat bench and incline bench for chest day.


Later on today: Pick-up games in the afternoon. Lifting in the evening/early morning.

Interesting. You are doing basketball drills and lifting weights. I tried such an approach. It didn't work very well.

I'm convinced you must pick either skills or athleticism but I could be wrong.

Either way, I read about bulgarian split squats(I've never heard of them). They look like dumbbell lunges. The #1 reason why box squats are recommended because you can do 'em explosively to build fast twitch muscle fibers. Doing bulgarian split squats explosively just sounds dangerous. Why not replace them with dumbbell lunges? Doing dumbbell lunges explosively is more effective in my opinion.

[beertank23]

I'm convinced you must pick either skills or athleticism but I could be wrong.

lolwut. Wrong.

[SgSpartan]

I love playing basketball, but nothing competitive. Really, my sincere good luck to you brah.

[hamworld05]

lolwut. Wrong.

No, what I meant is that the most efficient way to get good enough in basketball is to work on either skills or athleticism.

[Hoop_Dreams]

Sunday night:

-Played some pick-up games after my Cowboys pulled off the overtime win over Indy. I mentioned in an earlier post that playing pick-up games with friends is WAY more fun. Yeah... I ended up playing with a bunch of randoms and I've never played with so many ballhogs in my life. Everyone swears they're Kobe at this gym. Everytime down, you're lucky if there's one pass on offense. It's some NBA 2k11 iso every play shyt. It's so aggravating to play hard defense, get rebounds, and then not even touch the ball on offense. But I digress.

-Just got back from a lifting session. I drank the koolaid like a lot of people in this forum and hopped on the westside for skinny bastards routine part 1. I like it because it lets you modify your own workout.

Max Effort Upper Body:

A. Max Effort Lift: Incline Barbell Bench Press
-95 x 5
-135 x 5
-145 x 5
-155 x 4 - probably coulda squeezed out the last rep, but this is one of the downsides to having no spotter =|

B. Supplemental Lift: Flat Dumbbell Bench
-40 x 6
-70 x 6
-70 x 5 (failed last rep)
-65 x 5 - disappointed I had to go down in weight, but it's better than just skipping a set.

C. Horizontal Row: Seated Cable Rows
-85 x 10
-115 x 4 x 10

D. Rear Delt/Upper Back: Seated Dumbbell Power Cleans (I watched the youtube vid for form and thought I'd be able to do this fairly easy. I thought wrong lol.)

-15 x 3 x 12... that's not a typo, I did these with really low weight because a) they're hard, b) it's my first time doing them, and c) I'm not trying to injure myself.

E. Weighted Abs Exercise: Decline sit-ups with weights

25 lb plate x 3 x 10


In the afternoon I will be doing ballhandling, dribbling, and shooting drills (no pick-up games).


Interesting. You are doing basketball drills and lifting weights. I tried such an approach. It didn't work very well.

I'm convinced you must pick either skills or athleticism but I could be wrong.

Either way, I read about bulgarian split squats(I've never heard of them). They look like dumbbell lunges. The #1 reason why box squats are recommended because you can do 'em explosively to build fast twitch muscle fibers. Doing bulgarian split squats explosively just sounds dangerous. Why not replace them with dumbbell lunges? Doing dumbbell lunges explosively is more effective in my opinion.
I think I can do both. I'm gonna cut down on the amount of pick-up games I play in, but I won't stop lifting + doing basketball drills. There's plenty of athletes in different sports that have been able to do both successfully. Thanks for the suggestion on lunges though, I've never done them before but I'll look into adding them on my lower body day.


I love playing basketball, but nothing competitive. Really, my sincere good luck to you brah.
Thanks man.

[Hoop_Dreams]

Just got back from working on dribbling/ballhandling drills and shooting.

I can already see some improvement, especially in my left hand.

I tried to emphasize two things today - keeping my head up while dribbling, and doing dribbles at game speed.

In joakman's basketball advice thread (http://forum.bodybuilding.com/showthread.php?t=122964941) he mentioned doing drills with your eyes closed. I did that for some of the drills as it prevents you from looking down. I can't be looking down while dribbling in a game, so why do it in practice?

Really excited for my lower body day later on tonight. I gotta get my explosiveness, vert, and agility up and lifting is one of the best ways to do it.

[hamworld05]

Just got back from working on dribbling/ballhandling drills and shooting.

I can already see some improvement, especially in my left hand.

I tried to emphasize two things today - keeping my head up while dribbling, and doing dribbles at game speed.

In joakman's basketball advice thread (http://forum.bodybuilding.com/showthread.php?t=122964941) he mentioned doing drills with your eyes closed. I did that for some of the drills as it prevents you from looking down. I can't be looking down while dribbling in a game, so why do it in practice?

Really excited for my lower body day later on tonight. I gotta get my explosiveness, vert, and agility up and lifting is one of the best ways to do it.

Ah you're so lucky homie. You have the strength to train to get better, I'm still trying to get strong.

[kbm12345]

Goodluck with training, but you should move this log over to adarq.org. Youll get alot more/constant and better advice from the owner of the site. Helps out everyone over there. I got alog over there for bball under same user name if you want to check it out.

[Hoop_Dreams]

Lower body day

A. Box Squats
95 x 5
135 x 5
155 x 5
185 x 5

I was able to get 205 last week, but that wasn't parallel. I got a way smaller box this time so that I was going below parallel, which is why the lifts are a little weaker. I want to get my squat up to at least 1.5 x my body weight.

B. Barbell reverse lunges
65 x 8 (per leg)
95 x 8
105 x 3 x 8

C. Leg Curls
75 x 8
105 x 8
130 x 8
145 x 3 x 8

D. Dumbell holds (for grip)

Grabbed the ends of 15 lb DB's x 3 x 60 seconds


Ah you're so lucky homie. You have the strength to train to get better, I'm still trying to get strong.
Haha I wish man... I'm far from strong.


Goodluck with training, but you should move this log over to adarq.org. Youll get alot more/constant and better advice from the owner of the site. Helps out everyone over there. I got alog over there for bball under same user name if you want to check it out.
Thanks man, I'll have to start one up over there. I only made this so I can track my progress, but that sounds like a good idea.

[hamworld05]

Lower body day

A. Box Squats
95 x 5
135 x 5
155 x 5
185 x 5

I was able to get 205 last week, but that wasn't parallel. I got a way smaller box this time so that I was going below parallel, which is why the lifts are a little weaker. I want to get my squat up to at least 1.5 x my body weight.

B. Barbell reverse lunges
65 x 8 (per leg)
95 x 8
105 x 3 x 8

C. Leg Curls
75 x 8
105 x 8
130 x 8
145 x 3 x 8

D. Dumbell holds (for grip)

Grabbed the ends of 15 lb DB's x 3 x 60 seconds


Haha I wish man... I'm far from strong.




Can't you bench press your own weight? I can barely bench press 90 pounds.

[Hoop_Dreams]

Repetition Upper Body Day

Pre-workout: dynamic stretching

A. Barbell Bench (sets of max reps, 60 seconds between rest)
95 x 10
135 x 15
135 x 10
135 x 5

B. Rope Pushdowns
55 x 10
70 x 10
70 x 10
70 x 10
70 x 10

C. Lat Pulldowns
70 x 8
115 x 8
115 x 8
115 x 8
115 x 8

D. Barbell Shrugs
155 x 15
155 x 15
155 x 15

E. Dumbell Curls
25 x 10
25 x 10
25 x 10

F. Abs Circuit Training (no rest between exercises)
weighted ab machine (100 lbs.) --> hanging leg lift --> decline weighted sit-ups (with 25 lbs.)

Did all three exercises x 3.


The 60 second limit between sets on bench really messed me up. I'm used to taking ~2 minutes to recover, but 60 wasn't enough time for me to able to get the reps I wanted. Went from 15 -> 10 -> 5. Probably could have eeked out an extra rep on all of the sets, but that's the downside to no spotter.

The abs circuit training killed me.. not used to going from set to set without rest.

Afterwards I drank a protein shake and did some dribbling/shooting work for about an hour.

Can't wait to play some pick-up games later on, i'm feelin a lot more confident.

For right now I'm just focusing on getting stronger and getting better everyday at b-ball. As soon as I get my squat up to around 1.5 x my bodyweight, I'm gonna start doin the vertical jump bible.

[Hoop_Dreams]

Okay, just finished reading the westide for skinny bastards part III article... apparently he modified the part I program quite a bit, and on the max rep lift (part a. from my previous post) he now recommends at least 90 seconds rest in between sets for bench. That would have been nice to know earlier.

I should have read all three articles in the first place. Oh well, at least I found it out early. I like that part 3 has an extra day to help you with your jumping/athleticism, so i'll be switching to it asap.

[Hoop_Dreams]

Just got back from some pick-up games. My confidence is at zero right now. I can't drive to the hoop. I don't know if it's because during pick-up games everyone tends to sluff in the paint or what, but I just don't have the quickness or handles to get past my man right now.

I played at gym full of big/athletic dudes, and I got to shoot the ball once. My teammates didn't even look to pass me the ball. Shyt is frustrating when people think you suck just based off of how you look.

I ended up going to another gym with less athletic dudes and was getting some good runs in, making a lot of 3's... but it's not enough. I can't just be the dude who shoots 3's, I've been that my whole life.

I don't want this to be one of those threads that slowly drifts away to page 2, and before you know it it's gone into the archives. But FUKK i'm so far behind right now.

[kbm12345]

Just got back from some pick-up games. My confidence is at zero right now. I can't drive to the hoop. I don't know if it's because during pick-up games everyone tends to sluff in the paint or what, but I just don't have the quickness or handles to get past my man right now.

I played at gym full of big/athletic dudes, and I got to shoot the ball once. My teammates didn't even look to pass me the ball. Shyt is frustrating when people think you suck just based off of how you look.

I ended up going to another gym with less athletic dudes and was getting some good runs in, making a lot of 3's... but it's not enough. I can't just be the dude who shoots 3's, I've been that my whole life.

I don't want this to be one of those threads that slowly drifts away to page 2, and before you know it it's gone into the archives. But FUKK i'm so far behind right now.

Hey mate just some more ideas from reading your journal, you should try incoporate sprints in before your Lower days 15x15m 1day hill sprints, 1day flat sprints. 1min 30sec rest b/w. Hills can be done outside on a slanted road higher the hill the better, even on a road theres not much stress on your body. Id say sprints are the most important thing overall for athleticism even more then lifting weights. Everyone believes lifting weights is the key to athletacism but i think if i could chose b/w running and weights it would def be running.

The 2 months i did sprints rigoroulsy, i was stronger, quicker and jumping the heighest i have ever been. Now i have stopped running for a month, and am slower and jumping way lower. Next monday im going to start sprints again just b/c they made such a HUGE difference. Also you might want to put in about 30-50 plyo jumps with 1min recovery b/w sets after your sprints. Don't just ignore the jumps/running thinking only weights will improve your athletasicm b/c i can nearly guarantee you youll get much much further if you combine the three togeterh weight/jumps/running.

There is an excellent thread in the sports section by SpeedExpert about sprinting, search for it, the ideas from that thread really transformed me into a better athlete.

[HeyItsJordan]

Just wanted to say good luck to you, man.

The best advice I have is to keep working at it and stay with it. It's something that will develop over time.

When you're playing in your pick up games, stick with the tougher crowds. I know it's hard to find a decent game where they actually play as a team, but when you are in a game, focus on your handles first. In high school, I was a shooter first and didn't even consider putting it on the floor. My coach finally broke me of that mentality which had just become a habit. When you're out there, try to focus on driving, creating and getting people open. Create first, dish second, shoot third. By doing so, you force yourself to sharpen those skills... because you're either going to make something happen or get ripped by the defense.

And you will get ripped at first... but there is no substitute for game time defense.

Stick with the games, drills and motivation and give it your best.

I definitely want to keep up with your progress. Best of luck!

[Hoop_Dreams]

Hey mate just some more ideas from reading your journal, you should try incoporate sprints in before your Lower days 15x15m 1day hill sprints, 1day flat sprints. 1min 30sec rest b/w. Hills can be done outside on a slanted road higher the hill the better, even on a road theres not much stress on your body. Id say sprints are the most important thing overall for athleticism even more then lifting weights. Everyone believes lifting weights is the key to athletacism but i think if i could chose b/w running and weights it would def be running.

The 2 months i did sprints rigoroulsy, i was stronger, quicker and jumping the heighest i have ever been. Now i have stopped running for a month, and am slower and jumping way lower. Next monday im going to start sprints again just b/c they made such a HUGE difference. Also you might want to put in about 30-50 plyo jumps with 1min recovery b/w sets after your sprints. Don't just ignore the jumps/running thinking only weights will improve your athletasicm b/c i can nearly guarantee you youll get much much further if you combine the three togeterh weight/jumps/running.

There is an excellent thread in the sports section by SpeedExpert about sprinting, search for it, the ideas from that thread really transformed me into a better athlete.
Thanks for the advice. I'll look into hill sprints, I can already think of a good location.

When you do sprints/plyo work, I'm assuming you do these on non-lifting days right? Or can you do them on the same day?

And I tried looking for your log on that other site but I couldn't find it... post the link when you get the chance, it'd be pretty coo to look at other b-ball logs. Not a lot of active b-ball logs in this section.

Just wanted to say good luck to you, man.

The best advice I have is to keep working at it and stay with it. It's something that will develop over time.

When you're playing in your pick up games, stick with the tougher crowds. I know it's hard to find a decent game where they actually play as a team, but when you are in a game, focus on your handles first. In high school, I was a shooter first and didn't even consider putting it on the floor. My coach finally broke me of that mentality which had just become a habit. When you're out there, try to focus on driving, creating and getting people open. Create first, dish second, shoot third. By doing so, you force yourself to sharpen those skills... because you're either going to make something happen or get ripped by the defense.

And you will get ripped at first... but there is no substitute for game time defense.

Stick with the games, drills and motivation and give it your best.

I definitely want to keep up with your progress. Best of luck!
I WANT to play at the tougher gym because playing against tougher competition is the best way to get better, BUT...... a) if you lose, you're gonna have to wait an hour or two to get on again because it get so packed and b) there's no passing. At least at the other gym there's ball movement and if I lose I usually get picked up because I guess you can say I'm more "respected" over there.

But I'm definitely going to put an emphasis on driving more... good idea. I just can't get discouraged, I hate making dumb mistakes, I always try to play the "right" way. Thanks for the advice.

[HeyItsJordan]

Yeah, I hear ya. Some places just suck for games.

Like you said - don't get discouraged. Mistakes happen, turnovers are inevitable, but you build from it.

Hang in there.

[kbm12345]

Thanks for the advice. I'll look into hill sprints, I can already think of a good location.

When you do sprints/plyo work, I'm assuming you do these on non-lifting days right? Or can you do them on the same day?

And I tried looking for your log on that other site but I couldn't find it... post the link when you get the chance, it'd be pretty coo to look at other b-ball logs. Not a lot of active b-ball logs in this section.

I WANT to play at the tougher gym because playing against tougher competition is the best way to get better, BUT...... a) if you lose, you're gonna have to wait an hour or two to get on again because it get so packed and b) there's no passing. At least at the other gym there's ball movement and if I lose I usually get picked up because I guess you can say I'm more "respected" over there.

But I'm definitely going to put an emphasis on driving more... good idea. I just can't get discouraged, I hate making dumb mistakes, I always try to play the "right" way. Thanks for the advice.

Nah, you do them on lifting days before your weight days that way your CNS can recover before the next session. Say if you do weights monday sprints tuesday etc, your body will have no time to revover but if you do monday=sprints/ plyos/weights, tuesday upper body or rest? wed or thurs sprints/ plyos /weights, your body has a good amount of time to recover between workout days, nearly all sprinters train this way, with there Sprints in the Am then weights ususally after in the PM. That thread in the sport section by speed expert (really big thread) explains all this pretty well.

The hill sprints are really easy on your joints and stuff you may even want to start at 2x a week hill sprints then some light intensity plyos/med ball throws after. Just make sure you have full recovery between sprints. 15 sprints + plyos takes about 30min so its not alot of time.

You should def consider moving it, youl get much more advice over there and the owner always gives free help to everyone that has a log, and his pretty knowledeable.

http://www.adarq.org/forum/progress-journals-experimental-routines/kb-to-35inches-standing/
You can see the first 2 months when i was doing sprints i got to training faster/jumping higher etc, and the last month been lazy and stopped them and its athletiscism has def gone down hill

[Hoop_Dreams]

Sorry for the lack of updates, nothing really new to add. I took a week off from lifting. Been playing a lot of ball though.

Today was my first day back in the gym, and I felt really refreshed. Was able to increase the weight on my lifts from my previous log.


Max Effort Lower Body

A. Box Squats
95 x 5
115 x 5
135 x 5
185 x 5
205 x 5
215 x 5
225 x 5
235 x 5

B. Reverse Lunges
65 x 12
95 x 12
105 x 3 x 12

C. 45-Degree Hyperextensions
25 lb. plate x 10
35 lb. plate x 3 x 10

D. High rep abdominal circuit
Weighted ab machine + Leg raises + decline sit-ups with 25 lbs.
3 sets, no rest in between.

As soon as I finish typing this I'm heading out to go work on ballhandling + shooting drills.






Nah, you do them on lifting days before your weight days that way your CNS can recover before the next session. Say if you do weights monday sprints tuesday etc, your body will have no time to revover but if you do monday=sprints/ plyos/weights, tuesday upper body or rest? wed or thurs sprints/ plyos /weights, your body has a good amount of time to recover between workout days, nearly all sprinters train this way, with there Sprints in the Am then weights ususally after in the PM. That thread in the sport section by speed expert (really big thread) explains all this pretty well.

The hill sprints are really easy on your joints and stuff you may even want to start at 2x a week hill sprints then some light intensity plyos/med ball throws after. Just make sure you have full recovery between sprints. 15 sprints + plyos takes about 30min so its not alot of time.

You should def consider moving it, youl get much more advice over there and the owner always gives free help to everyone that has a log, and his pretty knowledeable.

http://www.adarq.org/forum/progress-journals-experimental-routines/kb-to-35inches-standing/
You can see the first 2 months when i was doing sprints i got to training faster/jumping higher etc, and the last month been lazy and stopped them and its athletiscism has def gone down hill
Ah okay. Thanks for all the help man, I appreciate it.

[Hoop_Dreams]

Weighed in at 158.. Lost some weight but I can see the difference in my quickness. Unfortunately I lost some strength too though.

Did some hill sprints like kbm recommended. I started doing them on this dark secluded road that looked like an ambush rape waiting to happen. After my first sprint I started hearing dogs barking and rustles in the bushes, so I picked a different road to do sprints on. Ended up finding a nicely lit area with a steep incline.

I did 10 reps of about 25 yard sprints. I wanted to do 15 but SHIN SPLINTS are becoming a thorn in my ass. I don't know if it's because of the way I run or if it's my shoes.. but they have been buggin me since high school.

Later on, went to go lift.


Max Effort Upper Body:

A. Incline Barbell Bench (work up to max set of 3-5)
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

B. Flat DB Bench (15-20 reps, 2 max rep sets)
35 x 15
45 x 15
45 x 15

C. Seated Cable Rows supersetted with Rear Delt flies

Rows:
55 x 8
70 x 8
115 x 8
115 x 8
115 x 8

Flies:
50 x 8
60 x 8
70 x 8
70 x 8
70 x 8

D. Barbell Shrugs
95 x 12
135 x 12
135 x 12
135 x 12

E. Hammer Curls
25 x 10
25 x 10
25 x 10

smh @ how weak my lifts are. I need to get it together.

Wednesdays are usually when it gets packed for pick up games so I'm lookin forward to hoopin later on.

[Hoop_Dreams]

Just got back from some pick-up games. My shot isn't wet anymore. I mean I'll have my moments but it's nowhere near where I used to have it. I guess it's true, if you don't use it, you lose it.

I used to play ball all the time a few years ago with the same group of friends. We took a few years off because everyone is busy doin their own thing (kids, school, work). I've been playin with them again lately though, and even they said I'm not as confident as I was back then. One of my boys told me, "You don't hit 3's like you used to man."

Feelsbadman. You can bet your house that I'll be in the gym tonight bustin my ass off shooting though.

In a few hours it's Dynamic Lower Body day (plyo workout). This is my first time doing this from the WSFSB's template so I'm kinda excited to see how it goes. Shooting/ballhandling afterwards.

[Hoop_Dreams]

Dynamic Lower Body Day:

A. Box Squat into Box Jump
8 sets x 3 of boxes about bellybutton high. (I'd say around 30 inches)

B1. Barbell Reverse lunges, front foot elevated
65 x 10 per leg
95 x 10 per leg
95 x 10 per leg

B2. Step ups (24 inch box I think, slightly above knee)
20 lb x 10
20 lb x 10
20 lb x 10

C. 45 degree Hyperextensions
45 lb plate x 10
45 lb plate x 10
45 lb plate x 10

D. Hanging Leg Raises
4 sets x 10


During step ups, I tried to jump up the platform on one leg like an idiot (strong knowledge of how to do step ups). This is how it turned out:

http://i53.tinypic.com/14vtchd.jpg

After embarrassing myself (good thing I workout late, only 2 people saw my epic fail), a lightbulb popped in my head and I started doing step ups the correct way.

Pretty good workout, I felt like I could have gone higher with the box jumps but the highest box at my gym is the 30 inch one. Do you just stack a small one on top of the 30 incher, or is that not safe?

Gonna down this protein shake and then head back to get some shooting in.

[kbm12345]

Lmao at the drawing.

Also do other stuff instead of boxjumps, they are usless for explosive power, unless they are low/medium box using weights.

See Time to get serious, yuckos22 thread.

[Hoop_Dreams]

Repetition Upper Body Day:

A. Incline DB Bench Press
30 x 12
50 x 12
50 x 12
50 x 12
50 x 12

B. Lat Pulldowns supersetted with Rear Delt Flies

Lat Pulldowns:
55 x 10
80 x 10
115 x 10
115 x 10
115 x 10

Rear Delt Flies:
50 x 10
60 x 10
75 x 10
75 x 10
75 x 10

C. DB Military Press
30 x 8
40 x 8
40 x 8
35 x 8
35 x 8 (had to go down in weight, my upper body was pretty dead by this point)

D. BB Shrugs supersetted with Tricep Pushdowns

Shrugs:
155 x 10
155 x 10
155 x 10

Pushdowns:
70 x 20
70 x 20
70 x 20

E. DB Holds (grip)
Held the ends of 15 lb DB's for a minute x 3.



This was a tough workout. In the past I've had this bad habit of doing enough weight to where it's comfortable and I can finish every rep. Today I really tried to push myself. Some of these sets ended up being incomplete and I had to pause for like 15 seconds and then knock out the last couple of reps. I'm pretty sore right now but it feels so good at the same time.

[hamworld05]

Just got back from some pick-up games. My shot isn't wet anymore. I mean I'll have my moments but it's nowhere near where I used to have it. I guess it's true, if you don't use it, you lose it.

I used to play ball all the time a few years ago with the same group of friends. We took a few years off because everyone is busy doin their own thing (kids, school, work). I've been playin with them again lately though, and even they said I'm not as confident as I was back then. One of my boys told me, "You don't hit 3's like you used to man."

Feelsbadman. You can bet your house that I'll be in the gym tonight bustin my ass off shooting though.

In a few hours it's Dynamic Lower Body day (plyo workout). This is my first time doing this from the WSFSB's template so I'm kinda excited to see how it goes. Shooting/ballhandling afterwards.

Why do you insist on playing basketball with other people? If men like us are to truly train to improve our athleticism, we cannot expect to play a lot of competitive basketball and recover enough for our training. Indeed, the bible of true manliness dictates to simply maintain your athleticism during the in-season.

[desteph]

Why do you insist on playing basketball with other people? If men like us are to truly train to improve our athleticism, we cannot expect to play a lot of competitive basketball and recover enough for our training. Indeed, the bible of true manliness dictates to simply maintain your athleticism during the in-season.

trolling to the max. you were funny at first but now this is just annoying....youre either a troll or incredibly unintelligent man

[Hoop_Dreams]

Max Effort Lower Body Day:

A. Box Squat
115 x 5
135 x 5
155 x 5
185 x 5
225 x 5
245 x 5
255 x 5

B. Reverse Lunges
65 x 10
85 x 10
115 x 6
115 x 6
115 x 6


C. 45 Degree Hyperextensions
45 lb plate x 3 x 10

D. Abs Circuit
3 sets: Sprinter Sit-ups x 10 + V-ups x 10 + Toe touches x 10 + Hip ups x 10

[hamworld05]

Max Effort Lower Body Day:

A. Box Squat
115 x 5
135 x 5
155 x 5
185 x 5
225 x 5
245 x 5
255 x 5

B. Reverse Lunges
65 x 10
85 x 10
115 x 6
115 x 6
115 x 6


C. 45 Degree Hyperextensions
45 lb plate x 3 x 10

D. Abs Circuit
3 sets: Sprinter Sit-ups x 10 + V-ups x 10 + Toe touches x 10 + Hip ups x 10

I wish you the best of luck in your journey, but I can't see anything but injuries happening. Why do you insist on doing plyometrics when you have no strength base? Plyometrics are designed to teach your body to release your power faster. If you have no power, you are just setting yourself up for injury! Do not fear. Simply becoming stronger will help improve your athleticism.

[Hoop_Dreams]

Caught the flu :( Down to 155.

Back at it starting today.

[Hoop_Dreams]

I weigh 153. I'm over the flu now and still don't eat enough. I've been eating GOOD foods, just not ENOUGH.

I've always been too lazy to count calories because I figure why waste my time, I'm not a pro bodybuilder or anything. But I'm just wasting my time in the gym if I'm not gonna take eating seriously.

So today, I started counting calories. Greg Plitt really motivated my ass today. Check his vids out, and if you don't get motivated you can neg me. Peep vid #5 http://www.simplyshredded.com/americas-top-fitness-model-greg-plitt-explodes-onto-simplyshredded-com-via-5-part-video-interview.html

My calorie goal for each day: 2,356 + 500 (bulking) = 2,856

My diet so far today:

Meal 1: 3 eggs + 1 can tuna + 1 tblspoon butter
Meal 2: 1 chicken breast + 1/2 cup oats
Meal 3: Salmon + an apple
Meal 4: Half rack ribs + catfish
*workout*
Meal 5: 1 cup milk + 2 scoops whey + 1/2 cup oats
Meal 6: 1 can tuna + 2 slices wheat bread

So far this puts me at 2252 calories.

Macros: 88g fat, 152g carbs, 211g protein.


I've still been playing ball, but with the new semester underway, I don't know how much time I'll be able to dedicate to hoopin. I feel like I care more about being aesthetic at this point. Either way, I will continue to use this as a log to track weightlifting progress.


Today's workout:


Back Squats
95 x 5
115 x 5
135 x 5
155 x 5
195 x 5
185 x 4 x 5

Stiff Leg Deadlifts
95 x 5
115 x 5
135 x 5
185 x 5 x 5

Standing Calve Raises
105 x 6 x 8

Weighted Ab Machine
30 x 5
45 x 3 x 5

Hanging Leg Raises
3 x 10

Weighted Decline Sit-ups
35 lb. x 3 x 10

[Hoop_Dreams]

DB Shoulder Press
40 x 3 x 10

supersetted with DB Front Raise
15 x 3 x 10

DB One Arm Row
45 x 3 x 10

supersetted with DB Arnold Press
27.5 x 3 x 10

Lat Pull Down (wide-grip)
100 x 2 x 10

supersetted with DB Shrugs
60 x 2 x 10

Lat Pull Down (narrow-grip)
100 x 2 x 10

supersetted with EZ bar Upright Rows
60 x 2 x 10

[Hoop_Dreams]

Hack Squat
95 x 10
135 x 10
165 x 5 x 10

super setted with Standing Calf Raise
75 x 10
75 x 10
105 x 5 x 10

Leg Extensions
The numbers on the weights were faded, so I'm just estimating here
~50 x 10
~75 x 10
~100 x 5 x 10

super setted with Sitting Leg Curls
Again, the numbers on the weights were faded.
~50 x 10
~75 x 10
~100 x 5 10

super setted with Sitting Calf Raise
55 x 4 x 8


Weight: 151.... Need to stock up on some calorie dense "good" foods. I could easily just drink milk all day until I hit my caloric goal, but I've done that in the past and put on too much fat.

Clean bulking is a bitch.

[Hoop_Dreams]

Barbell Bench
95 x 5
115 x 5
145 x 5 x 5

Barbell Rows
95 x 5
105 x 5
115 x 5 x 5

DB Shoulder Press
30 x 5
45 x 3 x 5
40 x 2 x 5

Barbell Shrugs
165 x 5 x 5

Weighted Ab Machine
35 x 3 x 10

Hanging Leg Raises
3 x 10

Decline Sit-ups with 35 lbs.
2 x 10

[Hoop_Dreams]

Lower Body Power Day:

Squats
95 x 5
115 x 5
155 x 5
185 x 5
195 x 3 x 5

Hack Squats
115 x 8
155 x 8
175 x 2 x 8

Leg Extensions
55 x 8
100 x 2 x 8

Stiff Legged Deadlifts
135 x 5
195 x 3 x 5

45 Degree Hyperextensions
25 lb. plate x 8
45 lb. plate x 2 x 8

Standing Calf Raise
105 x 3 x 8

Seated Calf Raise
55 x 2 x 10

[Hoop_Dreams]

From yesterday:



Back and Shoulders Hypertrophy Day:


Seated cable row (close grip)
75 x 10
100 x 10
115 x 3 x 10

Seated cable row (wide grip)
55 x 10
75 x 10
100 x 10

Dumbbell shrugs
60 x 2 x 12

Close grip pulldowns
75 x 15
100 x 2 x 15

Seated dumbbell presses
30 x 10
40 x 3 x 10

Upright rows
55 x 2 x 15

Dumbell rows
45 x 10
55 x 10
60 x 3 x 10

Side lateral raises with dumbbells
10 x 3 x 15

[Hoop_Dreams]

Lower Body Hypertrophy Day:

Squats (65-70% of normal 3-5 rep max)
95 x 5
115 x 5
135 x 6 x 3

Hack squats
95 x 10
135 x 10
180 x 3 x 10

Leg presses
135 x 15
185 x 15
275 x 15
315 x 2 x 15

Leg extensions
70 x 3 x 15

Seated leg curls
70 x 2 x 15

Standing calf raises
105 x 4 x 10

Seated calf raises
55 x 2 x 15



My quads and hamstrings are sore as HELL. It's hard for me to sit still in class, i'm always kind of moving around because of how uncomfortable it feels.

[DocHollidy]

so your done with trying to ball I assume?

[Hoop_Dreams]

so your done with trying to ball I assume?

Yeah for now. Just gonna focus on bodybuilding & school.

When you gonna get some vids up? I took a look at your log, you've been puttin in work breh.

[Hoop_Dreams]

Chest and Arms Hypertrophy Day:

Flat dumbbell presses 65-70% of normal 3-5 rep max
30 x 8
50 x 6 x 3

Incline dumbbell presses
30 x 10
40 x 3 x 10

Hammer strength chest press
90 x 12
130 x 3 x 12

Cable flyes
30 x 2 x 12

EZ curl bar preacher curls
41 x 3 x 8

Dumbbell concentration curls
20 x 2 x 12

Hammer curls
25 x 2 x 15

Skullcrushers with EZ bar
45 x 3 x 6

Cable pressdowns with rope
55 x 12
70 x 2 x 15

Tricep Dips
3 x 10

[DocHollidy]

Yeah for now. Just gonna focus on bodybuilding & school.

When you gonna get some vids up? I took a look at your log, you've been puttin in work breh.

yea man our first game is the 26th so after that I will post some highlights of each game

[Hoop_Dreams]

Upper Body Power Day:

Flat dumbbell presses
30 x 8
45 x 8
65 x 5
70 x 3 x 5

Tricep Rope Pushdowns
55 x 10
75 x 8
85 x 3 x 8

Hammer strength chest press
90 x 8
140 x 6
180 x 3 x 6

EZ bar 21's
40 x 2 sets

Wide grip pulldowns
75 x 8
100 x 6
115 x 2 x 6

Narrow grip pulldowns
75 x 8
100 x 6
115 x 2 x 6

Bent Over Rows
95 x 5
115 x 5
125 x 3 x 5

Seated Dumbell Shoulder Presses
30 x 8
45 x 3 x 6

Tricep Dips
2 x 10


I felt really good during this workout. Saw increases in a lot of my lifts.

[Hoop_Dreams]

Lower Body Power Day:

Squats (below parallel)
95 x 8
115 x 5
165 x 5
185 x 5
205 x 3 x 5


Hack Squats
135 x 6
185 x 6
195 x 6
205 x 2 x 6

Leg Extensions
75 x 8
100 x 8
130 x 6
145 x 3 x 6

Stiff Legged Deadlifts
95 x 5
135 x 5
185 x 5
225 x 3 x 5

Standing Calf Raise
105 x 8
120 x 8
135 x 3 x 8

Seated Calf Raise
55 x 8
65 x 2 x 8

Weighted Ab Machine
30 x 10
45 x 3 x 10

Hanging Leg Raises
3 x 10


Current weight: 151

Again, I saw increases in just about all my lifts. I don't know if it's because I've been working out at a different time (5 AM instead of 2 AM) or if it's because I cleaned up my diet a TON... but either way, the progress feels great.

[Hoop_Dreams]

Back and Shoulders Hypertrophy Day:


Seated cable row (close grip)
75 x 10
100 x 10
115 x 3 x 10

Seated cable row (wide grip)
70 x 10
85 x 2 x 10

Dumbbell shrugs
60 x 2 x 12

Close grip pulldowns
75 x 12
100 x 3 x 10

Seated dumbbell presses
30 x 10
40 x 3 x 10

Upright rows
55 x 2 x 12

Dumbell rows
50 x 10
60 x 3 x 12

Side lateral raises with dumbbells
10 x 3 x 15



Crappy workout. Didn't eat enough cals yesterday, I was burnt out from cramming for a couple tests. I got mad respect for people who work 9-5 or go to school all day + work, and still manage to eat right and lift big. It's tough.

[deakanutz]

Too Funny OP I can relate,

I played on a great high school team that lost in the state semi's. I only started my senior year and was a 5'9" shooting guard. I played point when we needed it and I was actually great at it but coached wanted my shooting more. I knew I could never play any next level at shooting guard.

Before senior year started our assistant coach told us the same crap, none of us would ever play basketball again yada yada. My coach told me seriously he could help me get a job working for a college team as a water boy or something if I wanted. I was pissed.

Anyway I went JC and that summer balled day and night and made sure I ran the point every game. Handle is important but at point you need to develop a 6th sense of whats developing on the court, the more games you play the better you get at this.

Long story short after 2nd year of JC I got a full ride D2 and started every game at that college. Screw you high school coach, you can do whatever you have the desire to attain. Everyone told me I was too small yada yada but for some crazy reason I had this insane desire to prove them wrong and I worked harder than anyone else.



I don't expect anyone to read this, but welcome to my thread.

During one of my basketball practices in my senior year of high school, my coach talked to the team while we were standing on the baseline.

"None of you guys will ever play basketball again without paying money. This is it."

How's that for motivation?

So far he's been right. No seniors from that team have went on to play D-I, II, III or JC ball. I want to prove him wrong, not to rub it in his face, but because I love the sport and it would be one of my biggest accomplishments ever.

The only problem is that I'm a shooting guard in a point guard's body. If I want any chance at making my JC's team I'm going to have to improve my handles DRASTICALLY. If tryouts were tomorrow, I'd embarrass the hell out of myself.

I'm aiming to make the '11 roster, so it gives me roughly a year to get to work.

My goals:

1. Improve dribbling. I need to become an exceptional ballhandler at my height, that's the only way I'll see the floor.

2. Improve vertical.

3. Improve agility.

4. Improve strength.

5. Improve finishing at the basket.



I looked at my school's roster, and just about every guy was 1st-team all league in high school, averaged 20+ points ppg etc....

I started games my junior and senior year but I never received any accolades. My role was to make 3's and play good D. If I want to make the roster i'm going to have to improve at everything, but especially dribbling.

I got my work cut out for me.

[Hoop_Dreams]

Too Funny OP I can relate,

I played on a great high school team that lost in the state semi's. I only started my senior year and was a 5'9" shooting guard. I played point when we needed it and I was actually great at it but coached wanted my shooting more. I knew I could never play any next level at shooting guard.

Before senior year started our assistant coach told us the same crap, none of us would ever play basketball again yada yada. My coach told me seriously he could help me get a job working for a college team as a water boy or something if I wanted. I was pissed.

Anyway I went JC and that summer balled day and night and made sure I ran the point every game. Handle is important but at point you need to develop a 6th sense of whats developing on the court, the more games you play the better you get at this.

Long story short after 2nd year of JC I got a full ride D2 and started every game at that college. Screw you high school coach, you can do whatever you have the desire to attain. Everyone told me I was too small yada yada but for some crazy reason I had this insane desire to prove them wrong and I worked harder than anyone else.
Wow that's some inspiring stuff. Thanks for sharing that. You had to be pretty damn good at the time though to be starting on a team like that lol. I started, but our team was nowhere as good. We hovered around .500.

I should definitely make it a habit to run point more in pick-up games.

[Hoop_Dreams]

Chest and Arms Hypertrophy Day:

Flat dumbbell presses
30 x 8
50 x 3 x 8

Incline dumbbell presses
30 x 10
50 x 3 x 10

Hammer strength chest press
90 x 12
140 x 3 x 8

Cable flies
25 x 15
35 x 2 x 12
25 x 12

DB Incline flies
25 x 8
30 x 3 x 8

EZ curl bar preacher curls
46 x 3 x 8

Dumbbell concentration curls
20 x 2 x 12

Hammer curls
25 x 2 x 15

Skullcrushers with EZ bar
45 x 3 x 8

Cable pressdowns with rope
55 x 12
85 x 10
75 x 12

[Hoop_Dreams]

Upper Body Power Day:

Cable Flies
25 x 10
40 x 2 x 6

Tricep Rope Pushdowns
55 x 10
75 x 8
85 x 3 x 8

Hammer strength chest press
90 x 8
140 x 8
160 x 6
190 x 6
200 x 3 x 6

EZ bar 21's
40 x 2 sets

Wide grip pulldowns
75 x 8
100 x 6
115 x 2 x 6

Narrow grip pulldowns
75 x 8
100 x 6
115 x 2 x 6

Seated Dumbell Shoulder Presses
30 x 8
45 x 3 x 6




Finally back in the gym. I fukked up my thumb on my left hand in a flag football tournament last Sunday, and it's still pretty tender. I was pretty limited to what exercises I could do. Couldn't do dumbell bench or bb bench which sucked.

[Hoop_Dreams]

Lower Body Power Day:

Squats (below parallel)
115 x 5
135 x 5
155 x 5
185 x 5
210 x 5
210 x 4
210 x 3

Hack Squats
135 x 6
185 x 6
210 x 2 x 6

Leg Extensions
75 x 8
100 x 8
130 x 3 x 6

Standing Calf Raise
105 x 8
120 x 8
135 x 3 x 8

Seated Calf Raise
45 x 8
55 x 8
70 x 3 x 8

Weighted Ab Machine
30 x 15
45 x 3 x 10

Hanging Leg Raises
3 x 15

Weighted Decline Sit-ups
35 lbs. x 2 x 10

[Hoop_Dreams]

Back and Shoulders Hypertrophy Day:


Seated cable row (close grip)
75 x 10
100 x 10
115 x 8
100 x 2 x 10

Seated cable row (wide grip)
55 x 10
70 x 10
100 x 3 x 10

Dumbbell shrugs
50 x 12
60 x 2 x 12

Close grip pulldowns
75 x 15
100 x 2 x 15

Seated dumbbell presses
40 x 10
40 x 8
40 x 8

Upright rows
45 x 15
60 x 2 x 15

Dumbell rows
45 x 10
55 x 10
65 x 3 x 10

Side lateral raises with dumbbells
12.5 x 3 x 15

Pendlay Rows
95 x 2 x 6
105 x 2 x 6

[Hoop_Dreams]

Chest and Arms Hypertrophy Day:

Flat dumbbell presses
30 x 8
55 x 3 x 8

Incline dumbbell presses
30 x 10
55 x 5
45 x 3 x 5

Hammer strength chest press
90 x 12
140 x 8
160 x 2 x 8
160 x 7

Cable flies
25 x 12
35 x 2 x 12

EZ curl bar preacher curls
31 x 2 x 8
46 x 2 x 8

Dumbbell concentration curls
20 x 2 x 12

Hammer curls
25 x 15
30 x 15

Tricep Dips
3 x 10

Cable pressdowns with rope
55 x 12
85 x 2 x 12

[Hoop_Dreams]

Lower Body Hypertrophy Day:

Squats (65-70% of normal 3-5 rep max)
115 x 5
135 x 5
145 x 6 x 3

Leg presses
135 x 10
225 x 10
315 x 10
365 x 10

Leg extensions
50 x 12
100 x 3 x 10

Seated leg curls
100 x 3 x 8

Standing calf raises
105 x 10
120 x 10
135 x 3 x 10

Seated calf raises
55 x 10
65 x 2 x 10

Hanging leg raises
3 x 10

Crunches
3 x 20

[Hoop_Dreams]

Upper Body Power Day:

Flat dumbbell presses
30 x 8
45 x 8
75 x 4
70 x 5
70 x 4

Tricep Rope Pushdowns
55 x 10
75 x 8
85 x 3 x 8

Hammer strength chest press
90 x 8
140 x 6
180 x 3 x 6

21's
45 x 2 sets

Wide grip pulldowns
75 x 8
100 x 6
115 x 3 x 6

Narrow grip pulldowns
75 x 8
100 x 6
115 x 2 x 6

Bent Over Rows
95 x 5
115 x 5
135 x 3 x 5

Seated Dumbell Shoulder Presses
50 x 3 x 6

Oblique sit up twists
2 x 20


I need to eat more food.

It's pretty depressing to look back at my lifting #'s three months ago and see how much little progress I've made strength wise until now.

But I am 15 pounds lighter than when I started, so I guess still being able to gain strength is pretty good when you take that into consideration.

[Hoop_Dreams]

3/16/2010
http://i53.tinypic.com/fm80sj.jpg

3/6/2011
http://i53.tinypic.com/96jmsy.jpg

Pretty pathetic for 1 year's progress. I should have accomplished that in a few months. I was really inconsistent with my diet, and I took too many "breaks" or had periods where I wasn't motivated.

No more excuses.

[Hoop_Dreams]

Lower Body Power Day:

Squats
115 x 5
155 x 5
185 x 5
205 x 5
210 x 4
210 x 4

Hack Squats
135 x 6
185 x 6
215 x 6
225 x 6

Leg Extensions
75 x 8
100 x 8
130 x 6
140 x 3 x 6

Standing Calf Raise
105 x 8
120 x 8
135 x 3 x 8

Seated Calf Raise
55 x 8
65 x 8
70 x 3 x 8

Weighted Ab Machine
40 x 10
50 x 2 x 10

Hanging Leg Raises
3 x 10

[Hoop_Dreams]

Back and Shoulders Hypertrophy Day:

Seated cable row (close grip)
75 x 10
115 x 3 x 10

Seated cable row (wide grip)
70 x 10
100 x 3 x 10

Shrugs (smith machine)
155 x 12
185 x 2 x 12

Close grip pulldowns
75 x 15
115 x 2 x 15

Seated dumbbell presses
30 x 10
45 x 3 x 8

Upright rows
65 x 2 x 15

Dumbell rows
45 x 10
60 x 10
65 x 3 x 10

Side lateral raises with dumbbells
12.5 x 3 x 15

[Hoop_Dreams]

Lower Body Hypertrophy Day:

Squats (65-70% of normal 3-5 rep max)
115 x 5
135 x 5
145 x 6 x 3

Leg presses
185 x 15
275 x 15
365 x 2 x 15

Leg extensions
50 x 15
85 x 3 x 15

Seated leg curls
85 x 2 x 15

Standing calf raises
135 x 5
120 x 5
120 x 3 x 10

Seated calf raises
55 x 15
65 x 2 x 15

Hanging leg raises
3 x 10

Decline sit-ups & oblique twists w/25 lbs.
3 x 10

Weighted Abs Machine
40 x 10
50 x 2 x 10

[Hoop_Dreams]

3/16/2010
http://i53.tinypic.com/fm80sj.jpg

3/6/2011
http://i53.tinypic.com/96jmsy.jpg

Pretty pathetic for 1 year's progress. I should have accomplished that in a few months. I was really inconsistent with my diet, and I took too many "breaks" or had periods where I wasn't motivated.

No more excuses.
3/12/11
http://i52.tinypic.com/5yzwo2.jpg

I can notice some progression since last week. I've been trying hard to up my calories.

Workout from today:


Chest and Arms Hypertrophy Day:

Incline dumbbell presses
35 x 10
55 x 10
55 x 10
55 x 8

Flat dumbbell presses
55 x 8
55 x 8
55 x 6

Hammer strength chest press
90 x 8
140 x 8
170 x 8
170 x 7
165 x 8

Cable flies
25 x 12
35 x 2 x 12

Dumbbell incline flies
30 x 3 x 10

EZ curl bar preacher curls
46 x 2 x 8

Dumbbell concentration curls
22.5 x 2 x 12

Hammer curls
30 x 15
30 x 15

Tricep Dips
3 x 10

Cable pressdowns with rope
55 x 12
85 x 2 x 12

[Hoop_Dreams]

Upper Body Power Day:

Flat dumbbell presses
35 x 8
55 x 8
75 x 5
75 x 5
75 x 4

Tricep Rope Pushdowns
55 x 8
75 x 8
85 x 8
95 x 8
95 x 8

Hammer strength chest press
110 x 8
140 x 6
185 x 6
200 x 6
200 x 6
200 x 6

21's
45 x 2 sets

Wide grip pulldowns
85 x 6
130 x 6
130 x 6
130 x 6

Narrow grip pulldowns
85 x 6
130 x 6
130 x 6

Seated Dumbell Shoulder Presses
55 x 5
50 x 6
50 x 5

Oblique sit up twists
3 x 10

Abdominal Machine
65 x 10
90 x 10
90 x 10
90 x 10

Hanging Leg Raises
3 x 10


Weight: 150 (wtf?... I feel like I'm bigger)

Great workout. I think I need to start taking naps or lifting as soon as I wake up. I've noticed my best workouts have been when I'm energized after sleeping.

I improved in just about all my lifts. I'm as strong as I was at 170 (around November of '10) right now at 150. Layne Norton's Power/Hypertrophy routine is the truth.

[Hoop_Dreams]

Lower Body Power Day:

Squats
115 x 5
155 x 5
185 x 5
215 x 5
215 x 5
215 x 5

Hack Squats
135 x 6
185 x 6
235 x 6
245 x 6

Leg Extensions
75 x 8
100 x 8
130 x 6
145 x 3 x 6

Standing Calf Raise
105 x 8
120 x 8
135 x 3 x 8

Seated Calf Raise
55 x 8
65 x 8
75 x 3 x 8


Increased all my lifts.... hell to the yes. Almost up to two plates on squats.

[Hoop_Dreams]

Ok... I've gotten lazy on the lifting this past week. Not gonna front.

But I've been playing a ton of basketball. I know, I know, I said I was just gonna focus on bodybuilding and school. But my confidence is off the charts right now. Here's why:

I just got back from 3 and half hours of hoopin, and I actually played with one of the guys who was on the JC's roster for the school I would try out for. I said I recognized him from the team, and we chopped it up for a little bit. And then a little into the conversation, this came out of his mouth:

Him: "You gonna try out next year?"

Me: "I don't know man, I'm not sure if I'm good enough"

Him: "You're definitely good enough man, I've seen you play... you should tryout."

Me: http://i161.photobucket.com/albums/t227/BronyaEll-xo/HappyBirthdayBlackKid.gif

I hope he wasn't just blowing smoke up my ass, but I got excited as FUKK when he told me that. My team did win 7 straight games so he definitely got to see my game... I don't think he was bs'in me.

So I'm gonna keep playing ball and give this thing another shot.

Gonna go lift later tonight too. I wasn't planning to because I'm dead tired after 3 & a half hours of ballin. But Kobe inspired me a week or so ago. He shot around for an hour and half straight --- AFTER the game. Then after shooting, he wasn't done. He went and lifted weights. That's the kinda work ethic I need in order to be successful. You can love him or hate him, but you gotta respect how hard that man works.

[Hoop_Dreams]

Last night I played against a guy who's going to a division II school next year and I'm very happy with how I performed. His team had won the previous game and I had heard about him attending San Bernadino next year, so I made sure when my squad stepped onto the floor, that I would stick him.

On D I was able to stay in front of him. I contested all his shots and he didn't make any jumpers. He drove baseline on me once and I thought I had him cut off but he just shouldered into me and was able to lay it up. It probably would have been an And-1 with refs. He had 20+ pounds of muscle on me easily.

On offense, I surprised myself. I don't know if it was because he was tired or what... but I was getting around him with ease. I was using screens to my advantage, and got to the rim 2-3 times on him. He tried ripping me a few times but I was able to shield him with my body. I'm definitely becoming a better ballhandler.

This helped my confidence even further. Every game I wanna stick the best person the floor.

[Hoop_Dreams]

Back and Shoulders Hypertrophy Day:

Seated cable row (close grip)
75 x 10
115 x 3 x 10

Shrugs (smith machine)
155 x 12
185 x 2 x 12

Close grip pulldowns
75 x 15
115 x 2 x 15

Seated dumbbell presses
45 x 3 x 8

Dumbell rows
45 x 10
60 x 3 x 10

Side lateral raises with dumbbells
15 x 15
12.5 x 2 x 15

Also did some chest work.


This workout was from way earlier this morning. 1 AM.

Right now I just got back from playing ball for about 3 hours. I feel like I'm getting better everyday.

I wasn't playing against the greatest competition, but it felt good when I was draining 3's left and right, and dudes were calling me "Jimmer". Lol.

I'm getting my stroke back. Now I just need to continue working on my handles and defense. I would love to practice getting great defensive position and drawing charges, but that'd be pretty ridiculous during a pickup game haha.

I think 150 is a good weight for me. I'm the quickest one on the floor. I just need to keep getting stronger... and maybe add 10 pounds if it doesn't take away from my quickness/agility.

[Hoop_Dreams]

Did Upper Body yesterday but forgot to log it. Today's workout:



Lower Body Power Day:

Squats
115 x 5
155 x 5
185 x 5
220 x 5
220 x 4
205 x 5

Hack Squats
135 x 6
185 x 6
225 x 6
225 x 6


Leg Extensions
75 x 8
100 x 8
130 x 2 x 6
100 x 8


Standing Calf Raise
105 x 8
120 x 8
135 x 3 x 8




Shot around for an hour afterwards. Practiced on some ballhandling drills, and mid-range/three point shooting.

Did 10 three pointers from 5 different spots behind the arc (top of the key, left and right wing, left and right corner)

Went 30/50 my first round, and 33/50 the 2nd time around. Pretty good, but I wanna get that number to around 35-40. I should be shooting a really high percentage if no one is guarding me.

[Hoop_Dreams]

Chest and Arms Hypertrophy Day:

Incline dumbbell presses
35 x 10
55 x 10
55 x 10
55 x 8

Flat dumbbell presses
55 x 8
55 x 7
55 x 6

Hammer strength chest press
90 x 8
140 x 8
180 x 8
180 x 7
170 x 7

Cable flies
didn't do, one of the handles was missing smh

Dumbbell incline flies
30 x 3 x 10

EZ curl bar preacher curls
46 x 2 x 8

Dumbbell concentration curls
22.5 x 2 x 12

Hammer curls
30 x 15
30 x 15

Tricep Dips
3 x 10

Cable pressdowns with rope
55 x 12
85 x 2 x 12

[BoyBawang]

Hey man this is great, we kinda have the same goals you should check out my training log on my sig. I was planning on doing JC too but I didn't wanna risk my education over there since classes there are so full so I gotta just work and see if I can make it. I'm doing defrancos too like you did in the first page of the thread, why'd you switch off to a bodybuilding split? how were your gains from doing defrancos? sorry i skipped page 2 hahah good luck though hope u make it, good motivation for me too

edit: aw damn just read page 2 :( whyy!!!!! no jk i felt that way before about caring more about aesthetics especially since im in high school if you buff you the man hahah good luck wid everything tho hope u change ur mind and pursue basketball again i mean u got plenty of ttime to bodybuild later but u might lose your chance to play basketball don't you think?

[Hoop_Dreams]

Hey man this is great, we kinda have the same goals you should check out my training log on my sig. I was planning on doing JC too but I didn't wanna risk my education over there since classes there are so full so I gotta just work and see if I can make it. I'm doing defrancos too like you did in the first page of the thread, why'd you switch off to a bodybuilding split? how were your gains from doing defrancos? sorry i skipped page 2 hahah good luck though hope u make it, good motivation for me too

edit: aw damn just read page 2 :( whyy!!!!! no jk i felt that way before about caring more about aesthetics especially since im in high school if you buff you the man hahah good luck wid everything tho hope u change ur mind and pursue basketball again i mean u got plenty of ttime to bodybuild later but u might lose your chance to play basketball don't you think?
Ha I'm guessing you didn't get a chance to check out page 3, because I changed my mind again and I'm back to pursuing ball. Actually just got back from hoopin right now.

I switched to Layne Norton's power/hypertrophy routine because although I still want to play ball, I'm really trying to get my aesthetics up. His routine hits every body part twice a week... and it hits legs HARD, and even though it's a "bodybuilding routine", I've noticed big improvements in my athleticism. More on that in my next post.

Nice to know there's another b-ball log man, I'll definitely be checking yours out.

[Hoop_Dreams]

I haven't been missing any workouts, just gotten too lazy to log them in here.

Some accomplishments in the past week:

-Squatting 225 for 3 sets of 5. I've never gotten 2 plates before, feelsgoodman.

-DB benching 80's for reps. I think that's pretty solid for a 150 pounder.

And as far as basketball goes, I had about 5 blocks in the 3 pick up games I played today. That's not anything to brag about, but it's a sign that my athleticism has improved. I rarely block shots, because shot blocking requires both anticipation AND athleticism. I'm 5'9" and in the past I could graze the rim with my fingers... on a good day. But my explosiveness and jumping ability has improved a ton. I give all the credit to squats for that. I've always been pretty good at anticipating and contesting shots, but now I'm able to get my hand on some balls (obligatory no homo). Had a Bill Russell type block today where I blocked it, controlled the deflection, then dribbled the length of the court and made a bounce pass that led to the game winning lay-up.

[Hoop_Dreams]

Lower Body Hypertrophy Day:

Squats (no max)
115 x 5
135 x 5
155 x 5
185 x 5
205 x 5

Leg presses
225 x 15
385 x 2 x 15

Leg extensions
70 x 15
100 x 3 x 15

Seated leg curls
85 x 2 x 15

Standing calf raises
150 x 3 x 10

Seated calf raises
55 x 15
65 x 2 x 15

Hanging leg raises
4 x 10

Roman Chair Leg Lifts
4 x 10 w/10 lb. dumbbell

Decline sit-ups + 45 lb. plate
3 x 10

Weighted Abs Machine
80 x 10
95 x 3 x 10

[zocipro]

For the first time reading articles here at sports section.. I"m impressed! GREAT GO ON!

[airpeters01]

Your two new best friends to improving your handle:

http://www.jumpusa.com/pc/HEAVYBALLC/BBALLS/Heavy+Weighted+Basketball+for+Training++-+Composite+Leather.html#back

http://www.jumpusa.com/mm5/merchant.mvc?Screen=PROD&Product_Code=DSPECS

Helped me immensely throughout my basketball training career and still do.

[Hoop_Dreams]

For the first time reading articles here at sports section.. I"m impressed! GREAT GO ON!
Hah thanks man, I appreciate it.

Your two new best friends to improving your handle:

http://www.jumpusa.com/pc/HEAVYBALLC/BBALLS/Heavy+Weighted+Basketball+for+Training++-+Composite+Leather.html#back

http://www.jumpusa.com/mm5/merchant.mvc?Screen=PROD&Product_Code=DSPECS

Helped me immensely throughout my basketball training career and still do.

If money wasn't tight i'd definitely look into the weighted ball. Those specs look ridiculous though lol. Good lookin out.

[Hoop_Dreams]

Been playing a lot of pick-up ball, and I played for about 2 hours yesterday (didn't wanna miss the Laker game).

I can feel my handles improving a ton, but the thing that sucks about pick-up ball is that you rarely face high pressure situations full court. I wish someone would guard me the length of the court so I'm not just walking the ball up to halfcourt, but that's one of the downsides to pick-up ball.

I've been compared to Jimmer, Sasha, and Reddick while playing recently, and after yesterday you can throw another white guy to the list - Kyle Korver. Lol. I was making a lot of 3's, but the majority of them were set shots or in transition.

Right now I can shoot set shot 3's at a high rate. But after a crossover, or coming off a curl, I need to put in some work.

My defense needs work too. I wish Aaron Craft had some vids up on youtube.

More pickup ball later tonight, followed by some lifting. Upper Body Power Day.

[Hoop_Dreams]

Played for a few hours yesterday. We were on the court for 5-6 straight games before we ended up losing our last one.

My shot was off but I was able to contribute in other ways. I had people guarding me way beyond the 3 point line even though my shot wasn't on so I got a lot of backdoor layups and basically just played point and set my teammates up. Had a lot of steals, a couple of blocks. There's not many better feelings in basketball than there is right after you swat someone.

I've made playing point guard a habit during pick up games and it's really improved my handles. Getting a lot more comfortable going in either direction.

Something I really need to work on is taking contact when driving and FINISHING.

Brb watching Tony Parker and Steve Nash videos. I need to learn how to do that subtle shoulder bump into the defender at the rim so it knocks them off balance and I can get a shot off.

[blueNorange]

Wow, this log has really inspired me..

I'm about 5'8 and 152 pounds, but looking at your pic. Man, WOW. I don't have a body like that. FAR FROM IT. What's your Body Fat %? I think mine is high. Because I used to be really overweight (used to weigh around 86-90kg). Then I dropped it down to 69kg through hard work and diet!

Anyway, I want to somehow have a nice muscle definition in my body. I don't really need to be ripped or anything like that. Just whatever will help me in pursuing my goal to make the Basketball team this year, and of course for healthy lifestyle. (NAH, I'm more focused on actually being a better athlete/basketball player!) :D

[bohyagoa]

great log man, keep at it you are improving all the time

[Hoop_Dreams]

Upper Body Power Day:

Flat dumbbell presses
45 x 8
65 x 6
80 x 3 (needed help the last 2)
75 x 5
75 x 5

Tricep Rope Pushdowns
75 x 8
85 x 8
95 x 8
95 x 8

Hammer strength chest press
140 x 6
180 x 6
210 x 6
210 x 5
210 x 5

Cable flies
25 x 6
45 x 6
40 x 6
40 x 6

21's
45 x 2 sets

Wide grip pulldowns
130 x 6
130 x 6
130 x 6

Narrow grip pulldowns
130 x 6
145 x 6
145 x 6

Seated Dumbell Shoulder Presses
50 x 5
50 x 5
50 x 5

Decline sit-ups + 45 lbs
3 x 10

Hanging Leg Raises
4 x 10


I played ball and we lost our first game. I was fukkin pissed. The gym I go to is pretty far from my house (~20-25 minutes away) so if I'm gonna use gas to drive over there, we better stay on the court. There's so many people waiting to play that if you lose, you pretty much have to go home. (or you can wait 2 hours to get on again....no thanks)

Playing 1's and 2's makes three point shooters deadly, and that's a concept some people can't grasp. The other team made like 6 three's (game's up to 15) even though I was screaming at people to play up on shooters.

I've noticed my shot hasn't been on because I'm just not putting in the work I need to basketball wise.

My priorities right now is:

1) School
2) Lifting
3) Basketball

and it's been showing on the court lately. I gotta get more explosive for basketball.

Got a decent lifting session in afterwards, but my bench went down (feelsbadman).

Think I'm gonna change my lifting schedule. I usually go at 1-2 AM, but I went with a friend at 10 PM today and it wasn't as crowded as I thought it'd be. I didn't have to wait for any machines or dumbbells. And the squat rack was free (wasn't leg day today, but tomorrow it is).

[Hoop_Dreams]

Wow, this log has really inspired me..

I'm about 5'8 and 152 pounds, but looking at your pic. Man, WOW. I don't have a body like that. FAR FROM IT. What's your Body Fat %? I think mine is high. Because I used to be really overweight (used to weigh around 86-90kg). Then I dropped it down to 69kg through hard work and diet!

Anyway, I want to somehow have a nice muscle definition in my body. I don't really need to be ripped or anything like that. Just whatever will help me in pursuing my goal to make the Basketball team this year, and of course for healthy lifestyle. (NAH, I'm more focused on actually being a better athlete/basketball player!) :D
Thanks. My bf% is somewhere around 12-15 if I had to guess.

Diet is the key to having definition. I learned that the hard way. I got up to around 170 by just eating whatever and ended up with love handles and two chins (dreamer bulk).

Good luck with your goals man.


great log man, keep at it you are improving all the time
Thanks man :D

[blueNorange]

How did you get rid of your belly man? Haha. Mine isn't as big as it used to be, I'm down to 150 pounds now.. But there's still that flabby baby fat or whatever that's left because I used to be fat. I dunno how to get rid of it. :(

[Hoop_Dreams]

How did you get rid of your belly man? Haha. Mine isn't as big as it used to be, I'm down to 150 pounds now.. But there's still that flabby baby fat or whatever that's left because I used to be fat. I dunno how to get rid of it. :(

Just keep eating clean and lifting. It's hard to cut out delicious fatty foods but once you start seeing results in the mirror, it becomes a lot easier to make healthy choices. You gotta lower the bf% a bit more to start seeing your abs.

[blueNorange]

Just keep eating clean and lifting. It's hard to cut out delicious fatty foods but once you start seeing results in the mirror, it becomes a lot easier to make healthy choices. You gotta lower the bf% a bit more to start seeing your abs.

So lifting actually helps get rid of fat in the belly?

I was advised to not do Ab Work-outs yet since it's kinda pointless since my belly is still, well a BELLY. But again I'm 151.8 pounds now, I used to be near 195 pounds (FAT); so that's understandable. I guess I'll just keep working out, stick with my program, do cardio, play basketball and maybe in a year from now, I'll see results.

[Streaks]

Great log/nice results man. I'm kinda in the same boat you started out in. Really consistent from three point land but not quite quick enough. Lately though I've been improving, can get past my man just need to focus on finishing in the paint.
Keep up the good work.

Ps: Lakers >:(

[Hoop_Dreams]

Still been hittin the weights but i've been a lazy ass and haven't logged anything. School has been kickin my ass.

I've been playin in my friend's men's league which is really competitive... way better competition then dude's I'd play with at the gym.

First game:
2-6 FG, 2-6 3PT: 6 points. Had a few assists and a couple steals. We won by 10

All four misses were either back rim, or in and out. Fuuuuuu.

2nd game:
4-8 FG, 2-6 3PT: 10 points. Had a breakaway steal and a block(!). We lost by 12 (up by 2 at halftime).

I've just been filling in as a sub when he's short a few people. Playing about 20 minutes.

He asked me to fill in again tonight, so I'm pretty excited.

I wanna join my own men's league pretty soon so I can practice things like taking charges, bringing the ball up etc... things you wouldn't normally do in pick up games.

Later on tonight: Lower Body Day.

I'm gonna start logging my workouts again now that school's about to be over.


Great log/nice results man. I'm kinda in the same boat you started out in. Really consistent from three point land but not quite quick enough. Lately though I've been improving, can get past my man just need to focus on finishing in the paint.
Keep up the good work.

Ps: Lakers >:(

Thanks man.

Try to get that quickness up. With our size, it's really important that we be the quickest on the floor. It's why guys like Earl Boykins, Ty Lawson, and JJ Barea are able to flourish. I'm usually the quickest dude on the floor but there are times where I run into guys that are crazy quick.

And re: the Lakers.... I am dissapoint. Oh well though, we can't expect them to win a 'ship every season. Laker fans are spoiled.

[beertank23]

Been reading, get at it man. btw what school do you go to? If you dont mind my asking. PM if need be!!

[chirishmax33]

great log man, and best of luck with your goals..are you still planning to try out at your school?

[Hoop_Dreams]

great log man, and best of luck with your goals..are you still planning to try out at your school?

I don't know. As of right now, I'm not good enough.

My confidence keeps fluctuating.

My last two games in my friend's league:

Game #3: 0-1 FG (0-1 3PT's), 0 points, 7 minutes played. I was pissed. Told my friend to not even hit me up if I'm not gonna play.

Game #4: 4-9 FG (4-8 3PT's), 12 points, 5 assists. Missed my first four three pointers, and made four consecutive.

Next week is the playoffs. We're the #6 seed playing the #1 seed (undefeated). Should be fun.




Did back/shoulders this morning. This was my first time taking a pre-workout supplement (whiteflood). Tasted like SHYT. But it did it's job. I felt really energized through out the workout.

At the end of my workout, I was like "Well I did all my exercises...I guess it's time to leave." Could have easily went another hour or two with high intensity.




Back and Shoulders Hypertrophy Day:


Seated cable row (close grip)
100 x 10
115 x 10
130 x 8
130 x 6
115 x 10

Smith machine shrugs
225 x 3 x 10

Iso lat machine
90 x 10
110 x 3 x 10

Seated dumbbell presses
30 x 10
50 x 3 x 10

Upright rows
70 x 3 x 8

Iso row machine (not sure of the exact name)
70 x 3 x 10 per arm

Lying T-bar rows
45 x 3 x 8

Side lateral raises with dumbbells
17.5 x 3 x 8

Front raises w/dumbells
20 x 3 x 8

[gpg_prodigy]

do you work on ur jumpshot daily?
great log btw

[gpg_prodigy]

bump

[Benoes]

hey Hoop Dreams, just found ur log and thought id hop in, as your a bballer like myself. How have you found the Power/Hypertrophy workout? Have you thought about a vertical jumping program? Im thinking of a new muscle gain program to complement my 2x a week vert jump program. btw ur look pretty cut in your dp, wats ur bodyfat% no homo of course :D

[Hoop_Dreams]

I've been lagging on updating this thing. No excuses not to update it since it's summer time.

Some tidbits:

-Strength is plateauing, but that's to be expected when you're not eating over maintenance. I should be so much further along strength & aesthetics wise if I just FUKKIN ATE MORE. It's frustrating to know that I've been hitting all my workouts with high intensity, yet I'm not where I want to be due to my sh!t diet. And by sh!t diet, I don't mean eating crappy foods. I'm eating the good stuff, just not enough of it.

-Starting a new basketball league next Wednesday. I know in this league I'm gonna get playing time, so I hoping to do work.




Back and Shoulders Hypertrophy Day:

Seated cable row (close grip)
75 x 10
115 x 3 x 10

Shrugs (smith machine)
205 x 2 x 12

Close grip pulldowns
75 x 15
115 x 2 x 15

Seated dumbbell presses
45 x 8
50 x 2 x 8

Lat row high grip machine
90 x 10
120 x 3 x 10

Lat row low grip machine
140 x 8
180 x 3 x 8

Side lateral raises with dumbbells
15 x 3 x 15

Dumbbell Rear Delt flies
30 x 8
37.5 x 3 x 8

Rear Delt fly machine
75 x 3 x 8

Hanging Leg Raises
3 x 10

Roman Chair Leg Lifts
15 lb. dumbbell - 3 x 10

Weighted ab machine
80 x 10
95 x 3 x 10

Decline sit-ups
45 lb. plate - 3 x 10








do you work on ur jumpshot daily?
great log btw
No, but I need to though.

Played some pick-up ball yesterday and my shot was broke. I'd blame it on a) weightlifting, and b) not playing enough.


hey Hoop Dreams, just found ur log and thought id hop in, as your a bballer like myself. How have you found the Power/Hypertrophy workout? Have you thought about a vertical jumping program? Im thinking of a new muscle gain program to complement my 2x a week vert jump program. btw ur look pretty cut in your dp, wats ur bodyfat% no homo of course :D
The Power/hypertrophy workout has been great man. I haven't been making enormous progress strength wise, but that's because I haven't been eating enough. I'm definitely becoming more defined though, and honestly that's my #1 priority - aesthetics.

I feel like the PHAT routine hits my legs adequately enough. My vert has definitely improved... Gotten comments recently like "Damn Hoop_Dreams can get up!" so I know it's not just in my head. I don't think I'll be doing a vert jump program, I'm just gonna stick to good 'ol squats. I wanna incorporate jump roping though.

And I'm terrible at estimating, but I'd say my bf is somewhere between 12-15.



Getting some shots in tomorrow. Not leaving until my J is automatic.