Shredded Wheat's workout journal

[Shredded Wheat]

Ok. I browsed the boards but here is my 3-day split, whilst also playing basketball
(5'9 170, 14.5 % bf) goal is to get to 165, 7-8% bf, and still maintian the jump shot.)

Monday- Chest-Tris
Bench press- 1 warmup set of 10, then 8-6-4
Incline Bench- 4 sets 10-8-6-4
Dumbell flies- 3 sets 15-10-5
Triceps extensions- 10-8-6-4
Dips- 2 sets of 20
Close grip pushups= 2x to failure

later that night basketball practice

Tuesday legs/biceps
One legged squats - 8-6-4
Leg press- 10-8-6-4
SLDeadlifts- 8-6-4
Leg Extensions- 10-8-6
21 curls
forearm curls- 3 sets 10-8-6
abs

Wed- practice

Thursady Back shoulders
Deadlift- 10-8-6
Power clean - 8-6-4
back extensions 3x10
Military press - 10-8-6-4
LAT RAISES- 10-8-6-4
pullups - 3x 10

Friday-Practice
Abs

Saturday rest
Sunday- hoops league game

I welcome any and al comments I'll post my diet too.. Also, should I be doing more cardio in addition to the basketball.? Thinking about adding one session HIT on Thurs. and then increasing the # of sessions as I progress through my plan...
The goal is to be a chiseled, lean,and tougher than $2 steak.. @

[Shredded Wheat]

monday went good, my tris and chest are sore. Feels great. I had just come off the Meltdown plan 2 weeks ago, and was doing pushups, situps, body squats and pullups around the crib...


More background, I am in europe on internship and my job has a FREE fitness centre. The only problem is no Barbells hella machines and dumbells that only go up to 25 kg (55lbs)

My diet for Monday
Breakfast 8:30AM
2 whole eggs scrambled w/milk
4 peices of bacon

11:30 AM
wHEY PROTEIN SHAKE AND Water

1:30 pm
1 can Tuna,
salad of spinach leaves, chopped bellpepers vinegar
Orange

5pm workout
6 pm- Protein shake(same as before) and a fruit salad

8:30 PM- Dinner
2 pieces of Fish(6oz total) (grilled on the Foreman)
2 cups of spinach

Because of the Carnival holiday, the gym was closed for practice. Went out into the city center and partied a little, slacked off and had only 3 beers...

12:30 am- Can of tuna...

[Shredded Wheat]

Was going to get up and do HIT, but alarm clock malfunctioned and had to get to work..

Breakfast-9am
3 slices of back bacon
2 egg whites, 1 whole egg
topped with three spoonfulls of cottage cheese and placed on two slices of whole wheat bread


11:30 am- whey shake w/ water

1 PM - LUNCH
1 3-4 oz chicken breast
1 cup of spinach

5pm
Chicken sandwhich w/ salad on whole wheat bread..

6:30 PM leg workout
One legged db squats - 8-6-4(9kg, 10kg, 14kg)
Leg press- 10-8-6-4 (135kg, 151kg, 159kg, 165kg)
Calf raises on leg press machine- 3 sets of 25 @85kg, 93kg, 101kg)
SLDeadlifts- 8-6-4 (14 kg, 18kg, 22kg)
Leg Extensions- 10-8-6 (30kg, 35kg, 40 kg)
21's db biceps curl 3 sets @ 8,9, 10 kg
forearm curls- 3 sets 10-8-6, 4kg, 5kg, 6kg, dumbells

[Heisman]

Good to see another journal. Post the weight that you use. :)

[Shredded Wheat]

Today no workout
But will get cardio from Basketball practice...

Weights for workout

Bench- Seated machine (I know garbage, but when in Rome, do as)
Mondays workout
Warm up of 10x 65kg
then 8x 85kg
6x 95 kg
4x 105 kg

Incline DB bench..
go up the rack 14kg x 10
18kg x 8
22kg x 6

Dumbell flies
8kg x 15
10kg x 10
14kg x 5


Triceps machine(similar to skull crusher) warmup of 10x 15kg
25kg x8
30kg x6
35kg x 4

Dips
2 sets of 20

Diamond pushups to failure

[Shredded Wheat]

Wednesday no workout

Did 10-15 minutes of cardio

Carioca drills knee high runs and jump rope work, to loosen up before stretching..then jetted of to hoops practice for 2 hours..

My shot seemed kinda funny, but not from lifting but mechanics.. We had a bye week and the gym was closed for Carnival..Towards the end of practice my mojo was back in time for scrimmage..My legs were kiling me from the workout Tuesday..

[Shredded Wheat]

tHURSDAY

gOT UP @ 6:30 am stretched for 10 minutes,

Forgot to add on wednesday did abs in the AM

3supersets

15 weighted db(5kg) sit ups (abs contracted)
15 V- ups
20 flutter kicks

Thursday morning cardio
carioca warmup, then proceded to sprint a striaghtawy of 200m, then jog/carioca,/defensive slive drill/walk for a total of 200 m,

Repeated this 7X...

Back shoulder workout
Shoulders
Seated shoulder press- 10kg x 10, 14kgx 8, 18kgx6 22kgx4
Upright rowdb(seated facing the bench)- 8kgx10, 9kgx10, 10kgx10
Side Lat DB RAISES- 5KGX10, 6KGX10, 7KGX10
Shrug db- 18kg x 10, 22kgx 8 (twice)
Deadlift(db)- 18kgx 10, 22kgx 8(twice)
Lying Back hyperextension 3 sets of 10
Pullups 2 narrow grips x 10, 1 widegrip x 10

I love doing shoulders workouts last in my split because it just feels like I am shooting a feather on the court..

I get the best out of my shot when I do shoulders and triceps together..Man after that workout , for the next 2 days, three pointers feel like free throws...

My split is this way because it is so hard to shoot after a hard chest day...and also don't want leg days to close to gameday.. By sunday I'll be relieved of all soreness from legs and chest.. But I like that feelinng in my back and shoulders heading into gameday...I do like 20 pullups and pushups on game day just to get the blood flowng and a little tension... I'll probably be in good shooting form come Friday practice, and my lower body will be recovered and ready to get after it on defense...

[Heisman]

You might want to stop the upright rows. They are not good for your shoulders, and you don't want messed up shoulders because of basketball.

If your shot seems off, put more arc on the ball; it has always worked for me.

[Shredded Wheat]

Friday was real relaxed

Breakfast was 3eggs (2whites, 1 whole) 3 slices pf bacon, toasted wheat bread and cottage chees

Lunch- salmon(4-5 oz grilled) 1 cup veggies, 1 orange..


6pmSnack- .5 CUP OF raisons, whey shake

7:30 pm- bag of microwave popcorn

Popcorn did nothing for my appetite.. 9PM- Practice-had hunger headaches, and eventually had to quit early due to cramps in my calves(first non-contact related injury)...

Upped the carbs a bit on Sat., Sunday..
Played and won on Sunday. Finished w/ 12 points and a hanful of boards, assists, and steals.. Sat out the 4th as we were up big, but the reserves damn near blew it for us..Eeked out a 2 pt. survival.....

[Shredded Wheat]

Chest tris

Seated Machine Bench Press- Warmup 60kgx10, 85 kg x 8, 95kg x 6, 100kg x 4

Incline db press- 10kg x 10, 14kgx8, 18kgx6, 22kgx4

Dumbell flies- 7KGX10, 8KGX8, 10KGX6

tRICEPS EXTENSION- 17.5kgx10, 25x8, 30x6, 35x4

DB skull crushers- 8kgx10, 9x8, 10x6
Dips- 2 sets of 20
diamond pushup- to failure..