6?8 235lbs looking to improve

[sp34]

This is my first post so bare with me! I love working out but I can?t as much for 9 months out of the year due to the fact that I am in season. The season is long with two practices a day and we run our butts off for the most part. The summer is the only time I can add any type of quality size or strength as well as take stronger products due to drug testing.

I will post my journal for the summer to see if any info can be exchanged with you guys and this way improve my physique since I see there is a lot of knowledgable people in this forum. My goal is to add some overall size and strength with split routines daily. At the end of every week i will post updated photos.

Monday morning chest:
bench press 4x10
incline press 4x10
cable flys 4x10
dumbell bench press4x10
100 weighted dips
standing curls 3x10

Monday evening: Shoulders
smith machine press 3x10
upright rows 3x10
arnold press 3x10
side lateral raise 3x10
tricep extension 3x10
500 crunches, full sit ups, ect.

Tuesday morning: Back
100 pull ups
bent over rows 4x10
one arm dumbell rows 4x10
seated rows 4x10
dumbell pullovers 4x10
500 crunches, ect.

Tuesday night: Legs
Leg press 4x10
12 100 yard sprints

[sp34]

Wed morning. Chest
Bench press 6x6
Incline 6x6
Cable cross 6x6
dumbell bench 6x6
250 various abs crunches
Close grip bench press 2x20

Wed night. Shoulders
Smith machine press 6x6
Upright rows 3x10
Lateral raises 3x10
Arnold press 6x6
Barbell curls 3x10
150 crunches

[randomhero97]

You will be able to put on size much quicker if you can add some quality lower body work. With the conditioning you would just have to lower the volume. Have you looked into the Westside for Skinny Bastards program?

http://www.defrancotraining.com/arti...s_westside.htm

[sp34]

Your point is well taken. By me playing professional basketball too much leg work makes me feel slow and at 34 years old if I get any slower I might as well be standing still. I cut back on the running to build the size and strength but I also have to keep some sort of cardio. In europe they don?t believe in lifting weights so my legs are really developed in season and my upperbody suffers. What would you advise in this situation??? Thanks

[sp34]

Today was one session and done. I was exhausted going in but still got a good one.

Thur: Legs
Leg press 10x 10
Squats 6x6
Leg curls 3x10
Leg ex. 3x10
Calf raises 2x75
300 abs
30min cardio

[randomhero97]

Originally Posted by sp34

Your point is well taken. By me playing professional basketball too much leg work makes me feel slow and at 34 years old if I get any slower I might as well be standing still. I cut back on the running to build the size and strength but I also have to keep some sort of cardio. In europe they don?t believe in lifting weights so my legs are really developed in season and my upperbody suffers. What would you advise in this situation??? Thanks

Judging by your avatar you look like you have some solid upper body mass. Considering you are a professional athlete I don't think anyone here has any experience training professional athletes. Did you take a look at that link? You can email Joe Defranco and ask him some questions. He trains plenty of professional athletes so I am sure he could point you in the right direction.

[Bodysteele]

6"8 with that much thickness...thats a really good job..

I can totally empathize with the legwork avoidance I avoided squats for the longest and just could never get into them as an athlete...used mostly plyometrics, cleans(which is indeed leg work), and sprinting/jumping and actually did fine with decent quickness and agility and superior jumping ability atleast for some 290 lb 6 foot white kid lol.

Im squatting now and deadlifting for really the first time ever and really enjoying it...I started with some weightless squats for just 20 reps and just progressed. I dont know when the season in europe ends but maybe a week after you could throw in the that sort of workout(maybe 40 reps for you since im a fat bastard) and see how it treats you.

It isnt great for hypertrophy but it will condition/strengthen, and make you more flexible and prepare you for squatting eventually.

Just a thought, do with it what you wish sir bc honestly you are in very nice condition for a 34 yr old with that much length.

EXCELLENT JOB! Keep it up and just keep upping the intensity and youll be fine progression wise.

[sp34]

I totally agree with the squating. I love to squat as well but the heavy weight takes it?s toll on my knees. Have you tried to get in to lunges because that is another great excercise. It helps me alot for leg stregth and balance. I have also trained some people in the summer?s when I am free and they also have grown to love them. Keep up your good work and keep me posted on your progress as well. Do you have a workout journal???

[sp34]

Friday Push and Pull
Bench press 10x10
T-bar row 10x10
Incline dumbell press 8x8
Dumbell pullovers 8x8
Dumbell press 8x8
150 weighted dips
200 crunches

The week is finished. I hit most body parts 2 to 3 times this week and my body feels like it. I will post new photos to see gauge inprovement needed in the future. If you want to fine tune this weeks schedule feel free whereas I am open for a change. Thanks

[sp34]

Saturday went for a 30min jog. This was light just to break a sweat and work with my cardio for the day. Sunday I will take off the whole day and Monday go back to 2 a day work outs. The new photos should be posted later 2day.

[randomhero97]

Saturday would be perfect if you wanted to have a GPP day. You could do some sandbag drills:

http://www.elitefts.com/documents/sandbag_arsenal.htm

Do some sledge work, which is basically getting a sledge and hitting a tire with different swings. Also, you could rig up a sled and pull it too. Sled pulling is awesome on the knees.

[sp34]

I have heard that both of those are great exercises. I have always wanted to try them but never got around to them. Rocky pulling the sled in IV is one of the best scenes ever. The sledge would be a good one after dealing with some bad referees.

[sp34]

Well rested after a day off and ready to get after it.

Monday morning: Chest
Bench Press 10x10
Incline Press 8x8
Cable Crossover 8x8
Weighted dips 150

Monday night: Shoulders
Smith machine shoulder press 10x10
Upright rows 8x8
Arnold press 8x8
Cable lateral raises 3x10

[sp34]

Today was a single session due to other engagements so I modified it.

Tueday:
Barbell over head snatch 3x10
Power cleans 3x10
Deadlifts 3x10
Walking lunges 4x10
200 abs
20min treadmill

[sp34]

Light day due to fatigue. Backwards chest day for something different.

Wed: Chest
Cable cross 3x10
Flat bench dumbell press 4x10
Incline press 3x10
Brench press 6x10
250 abs
75 dips

[sp34]

Thursday: Back
100 pull-ups
Bent rows 1x10,2x8,3x6,4x6
Skull crushers 5x10
One arm dumbell rows 4x10
Lat pulldowns 3x10

[svcatch2]

hey man whats ure diet look like????

[sp34]

I keep my diet kind of simple since I am not a big eat by nature.

Breakfast is usually 2 bowls of Oatmeal with 5 boiled eggwhites.
Lunch is Pasta or Rice with baked chicken or fish of some sort.
Dinner is much like Lunch but smaller portions.
My snack is a protein shake. Also yougurt with musli throughout the course of the day.

[sp34]

Today was more of a circuit training day.

Bench Press 4x4 335
incline dumbell press 4x4
upright rows 4x10
smith machine shoulder press 4x10
150 weighted dips
400 abs
preacher curls 3x10
Leg press 6x10

[sp34]

Day off of the weights so my wife and I rode a bike for 20miles. That was harder than i expected to say the least. I think next time I will stick to something easier like running up the stairs of the United Center!!!!!!!!!!!!!!

[sp34]

Bench Press 10x10
Incline press 4x6
Cable cross 4x10
dumbell bench 3x10
120 dips
150 crunches

[sp34]

Had to take some time off due to traveling but finally am back in the swing of things right now This was the first workout in about 2 weeks so it was just to get the form and reps in as well.

Bench Press 3x10
Incline Press 3x10
Shoulder Press 3x10
Bent over row 3x10
100 crunches

Everything will go up as the week will progress so stay tuned.

[sp34]

Today was the second day back and sore from yesterday. Today I did an exercise for chest to keep the blood flowing there and went on to do shoulders.

Bench Press 4x4
Military Press 3x12
Arnold press 3x10
Upright rows 3x10
Barbell overhead snatch 3x8
Leg Press 5x10
200 abs

[sp34]

T-bar rows 10x10
100 pull-ups
dumbell pull overs 3x10
Lat pulldowns 3x10
Seated rows 3x10
250 abs

[sp34]

Good day after being drained yesterday. Strength and rhythm are coming back.
Bench Press 5x5
Decline Bench press 3x10
Dumbell bench 3x10
Leg Press 7x10
Calf raises 3x25
200 abs

[sp34]

Great day training as compared to the middle of the week output.
100 pull-ups
T-bar rows 5x5 with a burnout set with less weight for 15 assisted reps
Seated Hammer strength machine 5x5
Dumbell pull-ups 3x10
Lat pull dows 3x10
Squats 3x10 with light weight
Leg curl 3x10
Leg ext 3x10
Tricep push down 4x10

[sp34]

Went riding a bike on the Lake Michigan for about 40 min. A little cardio but good for that summer Chicago air.

[Bodysteele]

Schaumburg checking in.....

Where do you workout?

Hey man upper body is looking good....I hope you get to work your legs in some capacity soon....I mean hear you on the concerns over bball and understand thats a concern and priority but you can start super light....and still reap alot of the benefits imho...especially at first.

Anyway keep up the hardwork.

[sp34]

For sure I feel the same way. I start with light weights and work high reps. Periodically I would go heavy like once every 2 weeks. Since I just turned 35 recently it takes the longest time to warm up the knees. Once they are warm then the workout finally begins with some real weight. My upper body gets smaller during the season and my lower body gets much stonger. One day I hope to put it all 2gether.

[sp34]

Bench Press 6x6
Incline dumbell 3x10
Cable cross 3x10
150 dips
Squats 5x25
Straight leg deadlift 3x8
Bicep Curl 4x10