Ben the "Athlete"'s Workout Journal

[BenT]

I figured to start this journal, I should give a brief introduction about myself...

I'm 18 this year, a Singaporean Chinese living in Hong Kong. I like to think of myself as an athlete, with Basketball as my main sport, along with Rugby (a sport I picked up just this year). I also play badminton weekly, and I'm quite good at it too.

Next year shall be last year of HS sports, before I enlist into the army (before going to university). Along with the fact that I've been appointed captain of my D1 A-Grade Basketball team, I want to make my last year of sports a spectacular one.

The following links are where I get my workout ideas...
http://www.defrancostraining.com/art...s_westside.htm
http://www.inno-sport.net/
http://www.t-nation.com/findArticle....icle=270super2
http://www.forum.bodybuilding.com/sh...3&postcount=15
Core Performance
Jumping Into Plyometrics
Freak of Training DVD

Supplements:
100% ON Whey Protein
Prolab Creatine Monohydrate Powder (just got it less than a week ago)
Nature's Way All-In-One Multi-vitamin

My goals:
To develop strength (esp. for the Army)
To become a better basketball player
To become a better rugby player
To develop speed
To gain mass (esp. since I'm only 150lbs @ 6 foot tall...)

[BenT]

8th May '05, Sunday (Max Effort Squats + Plyos)
- 15 Pullups: 6,4,3,2
- Depth Landing from Bench -> 2 x 6
- Depth Lateral Split Squat/Lunge Landing -> 1x5 each leg
- Rim Jumps 3x3
- Squats -> warm up to... 1 x 5 @ 80 kg (PR)
- Hanging DB Hamstrings Curl -> 2 x 8 @ 30
- DB Speed/REA Lunges -> 2 x 5 each leg @ 25



9th May '05 Monday (Bench Work)
- 15 Pullups: 5,4,3,2,1.
- ISO Smith Bench (3 positions) -> 3 sets x 6 secs per position @ 35kg
- Slow Eccentric Bench Press (10 secs) -> 5 x 2 reps @ 35kg
- Rope Pushdowns -> 3 x 10 @ 60
- Galileo Low Row Machine -> 2 x 10 @ 8

[ravadongon]

Looks very interesting, especially the "Super Beast" program, good luck

[Grant73]

I will read more into the superbeast program. I may use the techinique in the future.

[BenT]

Thanks for the posts!

The methods listed in the "Super Beast" article are used by DB Hammer (inno-sport.com) and also Jay Schroeder (Adam Archuleta's trainer- Freak of Training). Got a few stares from the "veterans" in the gym doing the 10 secs Eccentric Bench press.

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

As for today...

10th May 2005, Tuesday
1) Played basketball in the afternoon
- Haven't played in ages. Played a game of 3 on 3 against easy opponents.
- Played like crap. Missed so many easy lay-ups. Felt extremely weird in D position, also was out of breath quite early.
- Need to spend more time on the court, and more time away from gym.

2) Prehab: Core
- Pillar Bridge Front -> 1 x 30 secs
- Pillar Bridge Side -> 1 x 30 secs (each side)

3) Prehab: Hip
- Glute Bridge -> 1 x 10
- Side-Lying Ad/Ab -> 1 x 10
- Quadrupled Circles -> 1 x 5


Notes:
- Felt really disappointed after playing basketball. There's gonna be a lot for me to do in terms of getting ready for next season.
- Body felt better after prehab work.

[kingcarlos]

nice job bent. though u used lots of exercises that i ve never heard b4. haha. train consistently and aim for the ARMY. hehe

[BenT]

Originally Posted by kingcarlos

nice job bent. though u used lots of exercises that i ve never heard b4. haha. train consistently and aim for the ARMY. hehe

Yeah, all the pullup work I'm doing is just for the army. Hopefully to get to 10+ pullups (per set) by the end of this year.

As a fellow singaporean, I'm more than willing to spend time to describe/find videos of the exercises that you may not know about.

[kingcarlos]

nah, its ok. i ll juz stick to what i noe best and what my coach want me to do. keep me updated

[big_baller]

g'day mate.

I used to captain my school basketball team and train with a semi-pro basketball team. So if you have any questions about bball just ask.

[Jox]

Holy ****, you're me.

-I played rugby
-I'm 6 foot
-I played badminton
-I joined the Army
-Going to uni.

Let me guess you love arguing and wear women's und

[kingcarlos]

haha. cool. u still play rugby now?

[Jox]

Not at the moment. I have a semi secret desire to come back and play 30lbs heavier. heh

[kingcarlos]

haha. hope u can make a comback. what is ur current body stats and what position u play?

[BenT]

11th May '05, Wednesday

Afternoon Session: Acceleration work
5 x 30 m

Comments:
- Was in a rush for time, hence the low quantity.
- Nice workout though.

Evening Session: Weights- Max Effort Squats
- 15 Pullups (7 mins) -> 6,3,3,3.

- Squats
40kg x 3
60kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 3
90kg x 3 (PR)

- RDL
50kg x 8
50kg x 8
50kg x 8

- Step-Ups (DBs)
30 x 8 each leg
30 x 8 each leg

- Pull-Throughs (using low row machine)
50 x 8
50 x 8
50 x 8

Comments:
- All in all, good workout.
- Hopefully, I can get up 100kg on my squats by the end of this month.
- Grip strength was horrible though, had poor grip halfway thru RDLs & Step ups.

[BenT]

Originally Posted by Jox

Holy ****, you're me.

-I played rugby
-I'm 6 foot
-I played badminton
-I joined the Army
-Going to uni.

Let me guess you love arguing and wear women's und

Hey my twin brother! It's a small world after all.

How was army?

[BenT]

Originally Posted by big_baller

g'day mate.

I used to captain my school basketball team and train with a semi-pro basketball team. So if you have any questions about bball just ask.

Thanks.

Right now, I just need to get into playing again. Too much gym time, not enough court time.

Just for fun, what was your 'game' like? What position did/do you play?

[kingcarlos]

Originally Posted by BenT

11th May '05, Wednesday

Afternoon Session: Acceleration work
5 x 30 m

Comments:
- Was in a rush for time, hence the low quantity.
- Nice workout though.

Evening Session: Weights- Max Effort Squats
- 15 Pullups (7 mins) -> 6,3,3,3.

- Squats
40kg x 3
60kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 3
90kg x 3 (PR)

- RDL
50kg x 8
50kg x 8
50kg x 8

- Step-Ups (DBs)
30 x 8 each leg
30 x 8 each leg

- Pull-Throughs (using low row machine)
50 x 8
50 x 8
50 x 8

Comments:
- All in all, good workout.
- Hopefully, I can get up 100kg on my squats by the end of this month.
- Grip strength was horrible though, had poor grip halfway thru RDLs & Step ups.

u should improve ur deads reali. they are not that balance with ur squats. gotta work on that bro.

[BenT]

Originally Posted by kingcarlos

u should improve ur deads reali. they are not that balance with ur squats. gotta work on that bro.

This is actually only my 2nd time doing deadlifts. Never did that before prior to this week. That's why I'm going low first.

Also, my grip strength is quite atrocious to say the least. I struggled with the grip by my 5th-6th rep in today's workout.

[kingcarlos]

what grip are u using? if u cant grip (cant last to the 5th sets or more) try to use a sponge or use a glove (the nike kind or any other brand). dont use straps though

[BenT]

I'm currently wearing a pair of Nike weightlifting gloves.

It's my grip strength that is lacking. I guess I'll have to set a day out to work sorely on my grip sometime this week.

[kingcarlos]

try plate pinching. just grab a 2 10kg weight plate and pinching them together. hold as long as u can. adjust the weight to ur likings. or u can buy a captain of crush

[BenT]

Originally Posted by kingcarlos

try plate pinching. just grab a 2 10kg weight plate and pinching them together. hold as long as u can. adjust the weight to ur likings. or u can buy a captain of crush

Yeah, I tried those 2 exercises before. Quite intense.

By the way, would farmer walks help as well? It should IMO.

[Jox]

Originally Posted by BenT

Hey my twin brother! It's a small world after all.

How was army?

Met some really good mates, but it was hard and long. Overall, worthwhile.

[Jox]

Originally Posted by kingcarlos

haha. hope u can make a comback. what is ur current body stats and what position u play?

177, 6 foot, roughly 11%.

[BenT]

Originally Posted by Jox

Met some really good mates, but it was hard and long. Overall, worthwhile.

Was it mandatory?

[kingcarlos]

farmer's work is gd. but u must have a gd base and a pretty decent grip strength. if not, u probably wont last the "journey". try doin cleans. it should help u build up grips strength too. or bb rows.


jox.

cool stats. heavier than me but roughly the same height. so i supposed ur a back?

[big_baller]

Originally Posted by BenT

Thanks.

Right now, I just need to get into playing again. Too much gym time, not enough court time.

Just for fun, what was your 'game' like? What position did/do you play?

I played in the post growing up, but in the semi pro team i trained as a shooting guard. I'm 6'4'', could do reverse 2 hand dunks and sometimes a 1 hand 360.

I've won MVP awards and been on countless allstar teams. I had pretty good handles and worked on them for an hour a day in year 8. I scored around 20 points per game, 10 rebounds, 3-5 assists. Coach could put me in any position.

I quit due to politics in the sport... not making teams i should of etc.

But i did have a good basketball career while it lasted

[BenT]

Originally Posted by big_baller

I played in the post growing up, but in the semi pro team i trained as a shooting guard. I'm 6'4'', could do reverse 2 hand dunks and sometimes a 1 hand 360.

I've won MVP awards and been on countless allstar teams. I had pretty good handles and worked on them for an hour a day in year 8. I scored around 20 points per game, 10 rebounds, 3-5 assists. Coach could put me in any position.

I quit due to politics in the sport... not making teams i should of etc.

But i did have a good basketball career while it lasted

Damn, 360s...

I've pretty much given up hope on dunking in my lifetime, just trying to increase my speed and quickness to be a better ball-handler/PG. Hoping to play Steve Nash style basketball.

[Jox]

Originally Posted by BenT

Was it mandatory?

Nope, it was for the reserves.

[BenT]

12th May '05, Thursday
- During lunch in school today, two of my friends, for some weird reason (well, actually it was my suggestion), started to piggyback me and try to take me as far as possible. Kinda like some Strongman work.

- Then it was my turn, and I lifted one of them who's about 140-145lbs, and went 3x as far as my friends, going up 2 floors, down a corridor and back down 2 floors. Could have went further... Started to feel it in my quads and hamstrings, a day after doing Max Effort Squats. Quite an interesting "workout" to say the least.