NBAfan's training journal

[NBAfan#21]

Hey guys. I've been lazy for a while but i finally decided to get back in the gym. Im creating this journal to track my progress and to have some advices from other members on here. Im 18 years old, 5'8",150lbs and bodyfat around 8%. My main goals right now are strength gains and also gain some muscle mass at the same time. I am also following some boxing classes so sometimes i will have to go to the gym back to back days or skip a workout.

Im only taking protein shakes for now but i might add creatine later on

 

[NBAfan#21]

Wednesday, March 03 2010

Pullups: bodyweight x 10 sets x 3reps (45secs to 1 minute break between most sets)

Straight barbell curls: 1set x 8reps x 65lbs

Deadlifts:
115lbs x 5
185lbs x 5
215lbs x 5

Played 45 minutes of basketball afterwards, just shooting around mostly (low intensity cardio).

Notes: i didnt went too hard today. Everything went smooth except maybe the last 2-3 sets of pullups where i used some momentum.

 

[JDid23]

Wednesday, March 03 2010

Pullups: bodyweight x 10 sets x 3reps (45secs to 1 minute break between most sets)

Straight barbell curls: 1set x 8reps x 65lbs

Deadlifts:
115lbs x 5
185lbs x 5
215lbs x 5

Played 45 minutes of basketball afterwards, just shooting around mostly (low intensity cardio).

Notes: i didnt went too hard today. Everything went smooth except maybe the last 2-3 sets of pullups where i used some momentum.

nice man. Why didn't you do deadlifts first?

 

[NBAfan#21]

nice man. Why didn't you do deadlifts first?

I wasnt sure if i was going to do them and i preferred to keep them for later on because it usually takes most of my energy so i can't perform the other exercises. Doing pullups and 1 set of curl didnt really affect the weight i used for deadlifts

 

[NBAfan#21]

Friday, March 05 2010

Flat bench press:
bar x 10
95lbs x 6
135lbs x 5
160lbs x 5
160lbs x 5
160lbs x 4 (would of probably failed if i went down for the 5th rep)

Triceps pushdowns: 3sets x 10reps x 60lbs

Dumbells lateral raises: (first time trying those)
15lbs x 10
15lbs x 10
15lbs x 9
15lbs x 8

Flat dumbell flies: 2sets x 15reps x 20lbs


Notes: It was an OK workout. First time doing bench press in a long time so my chest is pretty sore right now. A bit disappointed to see how much i dropped off since i stopped but it should come back to normal in 6-8 weeks.

 

[NBAfan#21]

Saturday, March 06 2010

Warmup: About 30-45 minutes of basketball (was kinda tired after that)

Squats:
bar x 10
115lbs x 5
155lbs x 5
210lbs x 5sets x 5reps (those weren`t too hard so i will probably go for 225lbs next time)

Bent over rows:
bar x 7
115lbs x 5sets x 5reps (not too hard)

Calf's:
I used the sitting rotatory calf machine. Did 75 reps with 80lbs in as less sets as possible with 5-15 seconds break between sets


Notes: Today's workout was pretty good. Feels good to get back to doing squats. I will shorten up my warmup next time and try to use more weights

 

[NBAfan#21]

Monday, March 08 2010


Warmup: 20 minutes basketball

Flat bench press:
bar x 10
115lbs x 5
145lbs x 5
155lbs x 5
170lbs x 5 (the bar moved at a good pace. I didnt struggle too much so i will up the weight by 5 next time i go for a 5 rep max)

Dips (bodyweight): 3sets x 10reps (it went smooth. Only struggled a bit on the last 3 reps of the last set)

Military press: My triceps were still pumped from the dips
bar x 7
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10 (my last rep was a push press because i knew i wouldnt get it up)

Played 2 hours of basketball after that. My knees are killing me now.

Notes: Everything's going good so far. Today was a great workout and i was full of energy. Hopefully i will feel the same way for deadlifts on wednesday.

 

[JDid23]

nice job man. How did that calf routine go for you? Also, do you have any plans for progression on your military and other lifts? Also might want to start doing weighted dips.

Basketball is fine for a warmup, just make sure you don't tire yourself out. You might want to look into dynamic stretching as well.

 

[NBAfan#21]

nice job man. How did that calf routine go for you? Also, do you have any plans for progression on your military and other lifts? Also might want to start doing weighted dips.

Basketball is fine for a warmup, just make sure you don't tire yourself out. You might want to look into dynamic stretching as well.

Thanks for the advices man. The calf routine was fine but i never really done any calf work before so i didnt know what my 20rep max was and i just picked a random weight to do my 75 reps.

For dips i just try to do 3sets of 12. Once i can do that i will start wearing a backpack and put some weights in it. For military press i just pick a weight that i can do for 4sets of 10. And for squats and bench press i usually work up to a 5rep max and then try to increase the weight

 

[NBAfan#21]

Wednesday, March 10 2010

Warmup: 25-30 minutes basketball

Pullups: bodyweight x 10 sets x 3reps (those were harder than last time)

Deadlifts:
115lbs x 5
160lbs x 5
185lbs x 5
215lbs x 5
240lbs x 5 (those felt pretty heavy)

Straight barbell curls:
70lbs x 8
70lbs x 8
70lbs x 7 (couldnt get the 8th rep up)


Notes: Today was an OK workout. I didnt had much energy coming in. Next time i will try to eat more before working out. Deadlifts sets felt heavy and everytime i was touching the ground after completing a rep, the bar was rolling everywhere (i dont have the round plates but the one with multiple sides). Atleast i progressed from last time.