Hamze's Basketball Development

[hamworld05]

No BS. I am a man that wants to attain true manliness. I am a man that wants to join the group of the manliest men on the planet. I want to get drafted by an NBA team.

I hate a certain website with a passion as fierce as my desire to attain true manliness. This website also has its own haters: wheresthebee f, twelvelookslike, BindMlown, asylumz, RurouniYume, EGsnail95, MajorCajones, nobuddy, Camaron2er, WinterFresh, AlphaMisc,

I swear on my life I will become a professional basketball player. I will also make sure I buy this website and ban these haters!

The website I hate will not let me see my posts. Tomorrow, I will quote my posts so you have an idea of where I started and my progress. True basketball development and not just "plyometrics". You will love me with admiration as true as my admiration for myself.

[hamworld05]

Remember, I'm just posting dated entries.

August 2, 2010 - 9:44 p.m. right now. Today was a really good day. My mom bought two basketballs(I just wish she bought Spalding ones, instead of Wilson NCAA basketballs). Next part of the plan is to get a bank account, put money in it, send it to my paypal account and buy the information I need.) If I can`t get one tomorrow, I should get to the South-East Ottawa community centre and print the free information on that basketball website.

At one point, that bank account is going to be necessary. So Ma is going to be cool or I`ll have to get a driver`s license(and some other ID I can buy). So I`d end up outside either playing ball or going to the community centre.

The whole point of buying two basketballs is to follow this principle(dribbling with two basketballs will make it easier to dribble just one ball).

Played some ball with my cousins and sister. Dang it! I`m such a bad rebounder, considering I`m taller than them.

My mom told me to see if I could send a money order to the company. I didn`t get an e-mail yet so tomorrow, while I`m waiting I`m gonna get my mom to get me a YMCA membership(I gotta get stronger through weightlifting).

August 3, 2010 - Today's a sucky day, my legs hurt so I'm resting. Hopefully I'll be able to play ball tomorrow. I didn't ask Ma yet for a YMCA membership, *sigh*, I'll do it tomorrow.

August 21, 2010 - Sweet! I finally did something. I went to the St.Laurent Complex instead of the YMCA because that place is just too far. I scheduled an appointment for next week to get a gym membership. I might buy sports stuff tomorrow.

August 25, 2010 - I didn`t buy sports stuff yet but I did print some weight-lifting stuff(the whole thing is like, 100 pages and I only printed 10). Basketball demands a strength base where you can bench press your own body weight or squat 1.5 times the body weight.

August 28, 2010 - I printed some more weight-lifting stuff yesterday. I'm learning how to squat, deadlift, bench press and power clean. I fear the day when basketball is too easy even on the professional level. Michael Jordan gave a speech once and it wasn`t a happy one.

August 31, 2010 - Awesome! I finally got that gym membership. I checked out the complex's weightroom, and it looks like they have everything I need. I'm not completely sure, but I think I saw a squat rack which is great because I'm going to be squatting.

I still have to print some more weightlifting stuff. I'm getting closer and closer to getting strong enough for basketball! The thing about basketball is that you have to be athletic to be a great player. I don't know how to improve my skills to the point where I'll absolutely have to worry about my athleticism so I'll work on the one thing I can work efficiently on: my maximal strength

I just can't be physically "explosive" without plenty of maximal strength. Players going really fast? Explosiveness. Players jumping ridiculously high? Explosiveness.

There are two phases of muscle contraction during the running or jumping motion. Muscles go through a stretch (eccentric) phase and a contraction (concentric) phase. Jumping high and running fast comes with a good eccentric phase. I have to focus on the concentric phase before I work on the eccentric phase otherwise I'll just injure myself.

[hamworld05]

September 2, 2010 - Yes! I got 100s of computer paper. Why that's cool: These days, I've been heading to a community centre to print weight-lifting stuff. I couldn't print all of it because there wasn't enough paper and they'd only give me 10 sheets per day. Now that I have lots of computer paper, I can go there and finally print all of the weight-lifting stuff and eventually get started!

September 8, 2010 - More awesomeness! My mom got a library card for her so I can use hers from the library in the St. Laurent Complex. Man, that place has everything.

I also printed the whole weight-lifting manual(It's a representation of Starting Strength). It's huge! It's heavy to carry around in my bag, haha. Now, all I gotta do is print basketball stuff and nutrition stuff so I can get started right. School's coming up too. I hope basketball tryouts don't start right away because I don't feel so cocky about my skills these days(and I always feel cocky).

Wish me luck, homies.

Note: I know my posts sound like I know everything I need to know about nutrition but I gotta set up a grocery list. Knowing what to eat doesn't compare to actually eating it.

September 9, 2010 - Hey guys. I printed some basketball stuff at a library(the whole thing is like 50pages but I only printed 10). The free information's pretty solid. In other great news, today's the last day of Ramadan! Tomorrow, no more fasting and starving.

September 12, 2010 - Okay, I found out tryouts for my high school basketball team start in November. Awesome! I got lots of time to work on my skills and whatnot. I printed all the basketball stuff I could so I'm done printing basketball stuff for a long time. Man there's so much stuff to work on when it comes to basketball it's crazy.

The library closed before I could print nutrition stuff, blah. I won't be able to print anymore until Monday because the library closes in Sunday. I'm so close to training properly! I'm 18. I’m wondering how challenging it’s going to be too. I’m taking gym in Rideau High school right now and I saw 2 taller black guys in my gym class. I know these guys are going to be part of my competition. I’m just hoping there aren’t a lot more tall black guys going to compete for basketball because I don’t need that you know? Starting training is a priority. I have to act as though the competition is going to be fierce. I have to “pretend” my competition is college-material so I can train harder. I see them as enemies for now but if all 3 of us from gym make the team, I’m pretty sure we’re going to be real homies. Starting training is a priority. I did a lot of research on nutrition... I typed up a grocery list and sent it to my e-mail. It looks like this.
Grocery list

• Canned tuna
• Canned salmon
• Canned chicken
• Beef jerky
• Turkey jerky
• Tuna
• Salmon
• Walnuts
• Almonds
• Walnut butter/Almond butter
• Chicken thighs
• Olive oil
• Apples
• Parsnips
• Carrots
• Asparagus
• Eggs
• Mineral salt
• Sea salt
• Sports bars high in carbohydrates

Supplements
• L-carnitine
• Creatine Ethyl Ester/ Creatine monohydrate
• Chromium
• Dextrose
• Alpha-lipoic acid
• L-Arginine
• Microfiltered whey protein isolate
• L-Glutamine
I also typed up a meal plan for myself. It looks this:
Meal plan

• Breakfast: Baked tuna or salmon with some carrots + Alpha-lipoic acid
• Before going to school snack: Apple with lots of nut butter + L-carnitine
• Lunch: 2 cans of tuna with some parsnips(I’ve never eaten parsnips. Ever.) + L-arginine
• After-school meal: Lots of jerky with a little asparagus
• Coming home snack: A handful of almonds and walnuts
• Dinner: Chicken thighs covered in olive oil with carrots on the side.
Pre-workout meal: Beef jerky covered in olive oil + Some carby sports bars
Post-workout meal: Water + L-glutamine + whey protein isolate + creatine. All in a bottle. I wonder what that’ll taste like. Lots of L’s here haha. In my opinion this is the ideal meal plan for me. I’m gonna miss pigging out on sphagetti, macaroni and rice. If you have any questions, ask.


I heard that this guy Justin Shaver is the best basketball player in Ottawa. His height is 6”7. He was able to dunk at the age of 17... Man I can’t even dunk and I’m like, 18. *is miffed ontario’s elite doesn’t suck at all*

September 14, 2010 - Good news, homies: I printed my meal plan, my grocery list and some information to go with them but not all of the info...I didn't have enough time to. I think I'll finish printing nutrition stuff tomorrow. That, and some e-books.

Whew, 2 pages.

[hamworld05]

September 16, 2010 - Oh hell no. Dang. 2 guys of the 3 guys that I know can dunk. The biggest one? Name is Liban. I swear, it's like I started going to an American high school. I internally dubbed Liban my rival. I am aiming to be a better baller than him by November(the month of basketball tryouts in case y'all forgot). *sigh* Didn't get a chance to train. I was gonna lift weights after school today but I had to shop. The whole thing took so long so I was like, "Ah, forget it."

YEAH!!!! I went to "Basic Foods"! I bought canned tuna, canned salmon, canned chicken, carrots, parsnips, almonds, walnuts, and walnut butter! I didn't get everything from the list but that's okay because I'll remember to get more food next time. I celebrated by putting half a can of tuna and some carrots on a plate all wrapped in olive oil. I drank water. You know, I used to drink juice. It was just a nice tasty drink that went with a lot of stuff. Now water is the "juice" for me now. *is feeling energetic* I'm on my way, homies! I'm on my way.

September 17, 2010 - Darn it. Lost my chance to lift weights. I forgot my weight-lifting stuff. That's like one of the most important pieces of paper and I forgot it. I blame it on my sleeping habits. I swear I'm not sleeping enough. Will change tv-watching habits a bit, see if my sleep improves.

Man, this food acculturation stuff is hard. I won't get into it because y'all know what I mean. *sighs* I figure as long as I stick to the plan I won't mess up again. *smacks himself* Homies, I'm so sorry. I slept in and found out I didn't have enough money to get a new gym membership card. I'll ditch this library as soon I'm done with this forum. Hopefully I'll get Ma to give me 2 bucks and a ride back to the Complex.

Blah, didn't work. Ah, well. The weekend starts tomorrow! I'll be able to get basketball training and weight-lifting done in the same day! Sweet.

Highlight of my day: Apple slices covered in almond butter. So tasty...*is in love*

September 19, 2010 - Sup homies. Y’all ever hear of the Beep Test? It’s a multi-stage fitness test designed to evaluate your VO2 max. I got tested in Gym last week. I got a 26. I’m pretty sure that’s one of the biggest failures of my life. I’m hoping to get it up to around 50 next month. We get tested monthly.
Okay homies, I thought about keeping how I train to myself, but I was like “forget it”, you know? I like you guys too much to keep things secret from you. I’ll tell you how I train, but I can’t tell you where I got my info from. Sorry about that.
Remember how I said about how there’s a lot of stuff to work on when it comes to basketball? I didn’t lie.
The general outline of my training today was:
1. Dynamic Stretching
2. Balance Exercises
3. The Little Things
4. Defensive Drills
5. Shooting Practice

I didn’t get to do everything today. So that’s not the overall training plan. The big picture includes Ball handling drills, Agility Drills, and “mental stuff”. I don’t see the point in telling you all about that because I didn’t actually do any of it!

“Dynamic stretching” is really just warming up. It’s better than static stretching because it’s not just “stretch and hold”. It better improves my performance. Muscle stiffness is reduced, smaller chance of injury and there’s the physical and psychological preparation. Pretty good stuff. I noticed I’m a little bit more energetic after doing this.

“Yo Hamze, why are you doing Balance Exercises?” The whole point of doing them is to end up being a good driver. Driving is just running towards the basket as fast as you can. It looks like a little like this: YouTube - Basketball Dribbling Drills from Dribbling & Driving DVD

To be a good driver, I gotta work on my agility, balance and body control. The first step to increasing my agility is to work on my balance. Balance exercises help me stay on my feet, prevent injuries and increase quickness. Weak ankles just suck so I gotta strengthen mine. Quickness is more like lateral quickness. Moving side-to-side quickly. It’s very useful for defense and offense and also high I can jump.

The little things are just to increase my jump. At the moment, I can only do 2 of them.

It doesn’t matter how good my offense is, if I’m not defensively sound I WILL be the
“bench warmer” for my team in the future. I gotta slow my enemies down and make them
try harder to score.
Shooting Practice: OMG there’s so much information about shooting I can’t even begin to sum it up. Sowwy. I’m learning some things here. Like, I gotta “sight” my target. That means keeping my eyes wide open and fixed on the target. The target is always the front of the rim. Always. And balance. If I’m even a little off-balance, I will miss the shot. I do a lot of this. I’m trying out to figure how to tell if I’m off-balance. My problem could also be that I’m just a little weak. Worked on jumpshots, free throws, lay-ups and jump hooks.
Oh hell. I don’t have enough time to post everything. I’ll post everything tomorrow. I’m thinking I’m training tomorrow so I’ll post what I can about that training session. Didn’t get a chance to weightlift(was too busy looking for ropes, stopwatches and dumbbells).

September 20, 2010 - As usual, the general outline of my training today was:
1. Dynamic Stretching
2. Balance Exercises
3. The Little Things
4. Defensive Drills
5. Shooting Practice

I didn’t mention this before, but please feel free to ask questions. If you have no idea what I’m talking about, I want to make sure you do. *sigh* I keep losing convenient chances to work on my ball handling. *is being mean and blaming that on those white kids* Ha-ha. Since I didn’t get a chance to tell you guys exactly what I’m doing, I’m doing it now. Here’s what I’m doing for dynamic stretching:
Shoulder Circles: I stand up straight, with my feet wide as my shoulders. I raise my arms up to my ears and rotate those about 180 degrees.
Arm Crossover: I stand up like the shoulder circles and I bring my arms out to the side and then cross them in front of my chest.
Side Bends: More standing up here. I put my hands on my hips and bend down to my left side then I come back up and bend down to my right side.
Hip circles and twists: I circle my hips like a girl. Then I twist to the left without moving my feet. I also twist to the right.
Half squats: Squat until my thighs become parallel.
Leg Swings: Thank God this isn’t as girly as it sounds. Instead of leaning on a wall, I use the basketball pole. I lean sideways on my left leg with my right hand and just swing my right leg back and forth. I do the opposite. That equals a set.
Cross-Leg Swings: I lean on the pole, bring my right leg over to my left and vice-versa.
Lunges: I stand up straight, and lunge forward with just my right leg until its thigh is parallel to the floor and vice-versa.
Ankle Hops: I bounce up and down using only my ankles and the balls of the feet. No bending at the knees.
Alright now the Balance exercises:
One-Legged Stand: I stand up with my arms looking like an airplane. Then I just stand up on one leg for w/e number of seconds. I repeat with the other leg. Then I make it harder on myself(because I’m a bastard masochist, right?) by doing this with my eyes closed.
Tippy-toe Stand: Same thing, only I stand on the balls of my feet with my one of my legs up. I also do this with my eyes closed.
I walk on the balls of my feet from one side to the other and back. This strengthens my ankles.
Ankle Rotations: I sit on a bench and move my feet or ankles 360 degrees.
I walk on my heels from one side to the other. This strengthens my shins.
Inverted Calf Raises: Unlike regular calf raises, I do them with my feet facing outward and then my feet facing inward. They work my inner and outer ankles.


Alright, the little things I do are just to increase vertical. I raise my arms up when I jump. This way, it should increase my jump by 10-15% percent. After I jump like a maniac, I take a deep breath and suck my stomach in. I hold this position for a bit and then breathe out. This builds inner abdominal strength, which I won’t get from doing sit-ups.

I like the defensive drills, they’re tough but they’re supposed to be. I never get to do any wall-sits because people are always hanging out near the tennis/basketball courts. So I only do one defensive drill. It’s the meat of the training.

I run towards the free throw line, crouch down and move side-to-side to the right side of the court and then to the left side of the court. I walk back to the starting point of the run and do it again. Builds leg endurance.

Shooting Practice:
Because people are always hanging out at the court by the time I get around to this, I just shoot casually. I try my best to maintain a good shooting form. Today, some people were watching me a little. I didn’t look like I cared, but I was pleased at all the attention.

OKAY! So now we all know exactly what I do. So the question is, how much am I doing? Yesterday, I did 4 sets of everything. Today, I did 5 sets of everything. Whenever I train, I build on the last training session. 6 sets, 7 sets, 8 sets etc.

Comments: OMG. My shooting got better. :O It’s like magic, how good the balance training and shooting practice is. Sometimes I get swish. I love swish. This is what swish looks like:

Yesterday, I was dizzy in the middle of the training. Must be my brain getting adjusted to basketball, because today I wasn’t dizzy at all.

Remember homies any questions, just ask.

September 21, 2010 - Whazzup homies? I joined the wrestling team. I went to the gym and tried to learn how to lift heavy. I totally failed at it. I'll get a personal trainer to teach me the technique.

Life pattern thing: It seems everytime something good happens, something bad happens.

September 22, 2010 - Still waiting for an appointment with a personal trainer. Everyday, I always ask myself, am I a sissy for needing a personal trainer to teach me how to lift heavy?

My birthday is coming up in 2 days! I get closer and closer to getting a bank account to put money into my Paypal account with so I can buy that e-book!

Also, I bought strawberry flavored cross-flow microfiltered whey protein isolate! Pretty good stuff. *sigh* I wish I could show you what it looks like. Didn't get a chance to play basketball or wrestle(I had a dentist's appointment). I will adjust my sleeping habits again.

[hamworld05]

September 24, 2010 - Crazy day, homies. I fell asleep in History and I ended up in the hospital. They were seriously worried me about me. They begged me to get checked out at a hospital.

I was just so tired... and WWI was already covered, I just decided I'm falling asleep. Have you ever been in that state of sleep where you weren't unconscious but it was so black you couldn't get out of it? That's what it felt like to me. I was aware of people trying to wake me up, but I couldn't get up.

After a few minutes of everybody failing to wake me up, a principal and some charismatic teacher nudge me awake. Don't ask me how I know he's charismatic, I can smell it. Apparently, gently rubbing my back works wonders to wake me up. Or maybe it's because I was responding to his charismatic voice.

I wake up and my head's all blank and going "what the heck". 2 authorities right there. I walked to the office with the principal and they asked me questions. Eventually I told them I was working out more. They tested my blood sugar, said it was a little low. They tested my blood pressure, they said that was normal.

They said I could be undereating. Went to the hospital, they also said I could be undereating.

Goddangit, I thought I had this food thing figured out. I thought my problem was that I ate too much. Now that I found out I gotta eat more, I gotta adapt *sigh*.

--------------------------------------------------------------------------

I am scared. What is this going to do to my rep? Also, I didn't get that bank account yet, will get it tommorow.

September 25, 2010 - Say hello to my new debit card: *not the actual card*

^.^ Got a new bank account(I have a bad history with other bank accounts). I deposited 50 dollars in it. I added it to my Paypal account but I gotta wait for their deposits to show up in the bank account so I can confirm(will take 2-3 days).

Then I gotta deposit 45 dollars to my Paypal account from my bank account which will take even longer(5-6 days). *

Did not get a chance to train but I will train a little harder than I did last weekend. Someone from the St.Laurent Complex said the personal trainer I asked for is booked until mid-October. I was like "just contact the other personal trainers." I should get a call sometime Tuesday. Training was brutal! I did 6 sets of everything I usually do, and some ball handing drills. I didn't do all of them because I felt I sucked at them so I just left the court.

Ball Handling Drills:

I walk with two balls from one side of the court to the other.

Around the World: I move the ball around my head, then around my waist, then around both of my legs.

Comments: I developed a new move: It's called a short-range pull-up jumper. I tried to do a mid-range pull-up jumper but I just sucked at it. It looks like the one you saw in that ball handling video except think of me shooting closer to the basketball. It's weird, I don't usually do short-range pull-ups. I was thinking "Hey, what if I ran towards the basket and did a jump shot?" I sank my first close range pull-up jumper with ease. My jump hooks got better. The two ball drill kicked my butt! I was dropping stuff like crazy. Also, I tried a whey protein shake Friday. I blended 2 cups of water, 2 bananas, 2 teaspoons of flaxseed oil, 2 scoops of whey and it tasted good.

Yesterday - Did 7 sets of everything, except I didn't do any ball-handling. It was getting dark, and I had to go to the bathroom.

Comments: I'm still trying to figure out my "jumping flow" I'm just not jumping right... Balls don't feel that bouncy anymore. *is sad* Damn rain.

[hamworld05]

Wrestled pretty hard in wrestling practice today. My feet hurt.

[beertank23]

Dear Diary,

i am 12 and what is this?

[hamworld05]

Dear Diary,

i am 12 and what is this?

This is no diary. This is a journal.

[hamworld05]

YES! Bought some cod liver oil and some ginkgo biloba. They'll be good for my memory and hand-eye coordination.

[txapn]

keep up the hard work bro but advice: drop all the supps and simplify the diet! just eat healthy... you know whats good and whats not, dont over complicate things! and keep that balance training bro it will keep ya from getting hurt srs!

work ue core ALOT! not crunches work ur "CORE" seems like ya got some good info but just wanted to add in a small bit!

[hamworld05]

keep up the hard work bro but advice: drop all the supps and simplify the diet! just eat healthy... you know whats good and whats not, dont over complicate things! and keep that balance training bro it will keep ya from getting hurt srs!

work ue core ALOT! not crunches work ur "CORE" seems like ya got some good info but just wanted to add in a small bit!

Thanks, man. Yeah, I'm gonna work my core.

[hamworld05]

I went to a weigh-in today. Got weighed in at 160 pounds. Whoa! A couple of years ago I weighed like, 200 pounds.

[hamworld05]

I trained! 8 sets/5 secs of everything as usual. Couldn`t work on my ball handling/conditioning because I got too tired after getting my butt kicked 11-0 by some guy named Salim.

It`s decided. My goal is to bulk up.

[hamworld05]

I added a bank account to my Paypal account and tried to withdraw 45 dollars from my bank account. So in Oct.12 45 dollars will be added to my Paypal account.

[hamworld05]

Wrestled pretty hard today. Got the wind knocked out of me.

[hamworld05]

Oh yeah I forgot to mention guys, I bought a jump rope, stopwatch and some chalk to draw 4 squares with for agility training.

[hamworld05]

Good news, guys. My sessions with my personal trainer are paid for, so now all I gotta do is set up an appointment with her.

[hamworld05]

I set up the appointment. I will train Wed like a man. Strange. A woman will teach me how to lift weights like a man. But then, my future university nutritionist will be probably be a woman too.

My ankles are sore. I keep wondering if I've sprained them. I just played some basketball with my little brother. Damn it! I can't believe I am supposed to rest. I tried so hard to prevent an injury and it happened.

I learned something today. My dynamic stretching routine is far too long. I'll make it shorter.

[hamworld05]

I trained harder than I did yesterday. My dynamic stretching routine is still too long so I made it shorter. Having a stopwatch changed my training.

I tested my balance. I could stand on one leg for 1 minute. I can't stand on one leg for 1 minute with my eyes closed though. So instead of starting balance training with standing on one leg with my eyes open, I'm gonna start balance training with my eyes closed.

I would take "mini-breaks" walking on the balls/heels of my feet. I don't take "mini-breaks" anymore. This made my training a lot more intense.

I replaced my short wall sits with just one 30-second long wall sit. I did my main defensive drill 9 times.

Shooting practice went so lame I had to go home. I have to remember it's okay to do a little every day then do a lot every once in a while.

[hamworld05]

I receive the bible of manliness tomorrow homies. Good news, I beat my sister 7-3 1-on-1! I will soon ask you all which path I should before trying out for my high school's basketball team.

[hamworld05]

I got the bible of manliness yesterday! It is as beautiful as I'd hoped it'd be. I printed the skills section and athleticism section today and yesterday. Tomorrow, I will print the mental section, injury prevention and core training section.

I just finished my first session with Carla. There's one more session left. I worked on my form this session and learned some lifts. I learned how to squat at 15 lbs, bench press at 20 lbs, deadlift at 15 lbs and do barbell rows at 15 pounds.

The vote seems to be for athleticism so tomorrow, if I don't do any extra running, I will train at the court.

[hamworld05]

Guys, I forgot to mention I made a huge improvement in my fitness level. I got beep tested today and got a 62! Last month I got a 26! 26 to 62 in just one month!

[hamworld05]

I'm loving my increased fitness.

Today's training:

Squat

20 lbs x 5
20 x 5
20 x 5

Bench press
25 x 5
25 x 5
25 x 5


Stiff-legged Deadlift
20 x 5
20 x 5
20 x 5

Barbell Row
20 x 5
20 x 5
20 x 5

Not exactly SS but it's been a while since I lifted weights.

After lifting, I printed stuff on core training, injury prevention and the mental section in the bible of true manliness. I also typed up a grocery list because I'm coming up with a new diet(even better than the other one). Gonna print it tomorrow.

[hamworld05]

Since the vote is for skills, I worked on my skills. So I'm working with this concept: if I fail once, I don't do the drill. Then I add the number of tries I get every time I train by 1 so eventually I'll be training for hours. Here are the drills I did.


Ball Handling Drills
Hundred Dribble Man: I stand in one spot and dribble the ball 100 times with my non-dominant hand. Then my dominant hand, then finish with my non-dominant hand. I messed up this drill, so I only did 100 dribbles with my right hand.


Passing Drills
Ghost Passes: I just pretend to do lots of different passes without the ball. I did this drill for 1 minute.
Hard Ball: I pick a spot to throw at and make different passes to it. I did this drill for 1 minute.


Shooting Drills
Wall Ball: I pick a spot and try to shoot at it with different kinds of shot. I failed badly.

One on One Drills
Invisible Man: I practiced a one on one move without the ball called the Quick Step Move: I step first with my right foot, then place my left foot opposite my right, hesitate and power step with my right foot to go right. My favorite move.

Defense Drills
Defensive Slide: I pick a spot to throw at, then I quickly slide over to catch it. Did this for 1 minute.

I didn't do any rebounding drills because it was dark and I could barely see anything.

Comments: Man, my shooting improved! I made 5 close jumpshots in a row! I learned a new 1 on 1 move called the quick step move. I'm gonna work on my mental toughness tonight.

[hamworld05]

Oh damn sorry guys I forgot about this thread. Yesterday's training:

Squat

35 lbs x 15

Bench press
35 x 15


Stiff-legged Deadlift
15 x 35

Barbell Row
15 x 40

Bicep Curl
20 x 15

Tricep Pushdown Cable
25 x 15

Military press
(8 lbs each) x 15

Plank
10 sec x 15

Aah. Too easy. I will add 10 pounds next time I train.

[hamworld05]

Today's training:

Squat
45 x 15

Bench press
45 x 8
45 x 7

Stiff-legged Deadlift
45 x 15

Barbell Rows

50 x 15

Bicep Curls
25 x 15

Tricep Pushdown(with cable)
30 x 15

Seated Military Press
12(each) x 15

Comments: Today's training was harder! I couldn't even go to 15 reps on the bench press. I decided to get rid of the core workout because I believe every time I stall a little I should take out a workout and I don't like the plank.

[hamworld05]

Today's training:

Squat
55 x 15

Bench Press
55 x 10
55 x 5

Stiff-legged Deadlift

55 x 15

Barbell Row
60 x 15

Bicep Curl(with barbell)
30 x 15

Comments: Felt a little sick today, so my bench pressing could have been affected by that. The training's getting more intense! I'm almost halfway there. Hopefully I'll be wrestle and play better basketball tomorrow.

[InfamousMan]

Today's training:

Squat
55 x 15

Bench Press
55 x 10
55 x 5

Stiff-legged Deadlift

55 x 15

Barbell Row
60 x 15

Bicep Curl(with barbell)
30 x 15

Comments: Felt a little sick today, so my bench pressing could have been affected by that. The training's getting more intense! I'm almost halfway there. Hopefully I'll be wrestle and play better basketball tomorrow.

I hope you plan on getting alot stronger. I believe that your focused and everything but at the same time your lacking diet and strength. Strength isn't the chunk of basketball(durant), but sometimes you will get bodied . Your already 5'9 short, at least get big.

[hamworld05]

I hope you plan on getting alot stronger. I believe that your focused and everything but at the same time your lacking diet and strength. Strength isn't the chunk of basketball(durant), but sometimes you will get bodied . Your already 5'9 short, at least get big.

I do homie. I'm gonna develop a strength base. No worries.

I got a solid meal plan right here: http://forum.bodybuilding.com/showth...hp?t=128440891

[hamworld05]

Today's training:

Squat
65 x 15

Bench Press
65 x 7
65 x 8


Stiff-legged Deadlift
65 x 8
65 x 7

Barbell Row
70 x 15


Seated Military Dumbbell Press

20 pounds each x 7
20 lbs x 8

Comments: The training was hard! I actually fatigued twice this time.