NBAfan's training journal

[NBAfan#21]

Thursday, November 18th, 2010

Bench press:

6 x 95lbs
4 x 135lbs
3 x 160lbs
7 x 185lbs (spot on 8th)

Db press:

60lbs x 8
60lbs x 10
60lbs x 8
70lbs x 8

Db rows:

80lbs x 8
90lbs x 6
90lbs x 6
100lbs x 6

bodyweight: 157lbs

Notes: It was a good workout. I tried to take 2 pills of Purple K before this workout but didnt really feel anything.

 

[NBAfan#21]

Tuesday, November 23rd, 2010

OH press:

5 x 75lbs
5 x 115lbs
3 x 120lbs
5 x 130lbs

Dips:

6 (bodyweight)
6 (with 55lbs)
6 (with 55lbs)
8 (with 55lbs)
7 (with 55lbs)

Pullups

6, 5, 4, 3 (all sets with 25lbs)
7 (bodyweight)

Notes: It was a good workout. My elbows were killing me though on pullups for some reason

 

[Tblock1]

wow great workouts man! Those are some strong dips you are doing too

 

[NBAfan#21]

wow great workouts man! Those are some strong dips you are doing too

Thanks bro. Yeah my dips are improving nicely. I just hope it will result in a stronger bench press

 

[NBAfan#21]

Thursday, November 25th, 2010

Deadlift:

7 x 135lbs
6 x 185lbs
4 x 245lbs
5 x 295lbs
5 x 315lbs
7 x 335lbs

Dumbell lunges:

4 sets x about 9 reps (per leg) x 40lbs

bodyweight: 157lbs

Notes: Good workout. Im upset with the deadlift. I definately had more in me but i had to stop because the blisters on my hand started bleeding and i couldnt hold onto the bar. I was hoping for 10-12 reps atleast.

 

[Tblock1]

Thursday, November 25th, 2010

Deadlift:

7 x 135lbs
6 x 185lbs
4 x 245lbs
5 x 295lbs
5 x 315lbs
7 x 335lbs

Dumbell lunges:

4 sets x about 9 reps (per leg) x 40lbs

bodyweight: 157lbs

Notes: Good workout. Im upset with the deadlift. I definately had more in me but i had to stop because the blisters on my hand started bleeding and i couldnt hold onto the bar. I was hoping for 10-12 reps atleast.

Yeah I feel you on the deadlift man I've had that happen many times before. It sucks I'm sure you could have gotten more reps

 

[NBAfan#21]

Friday, November 26th, 2010

Bench press:

6 x 95lbs
4 x 135lbs
5 x 170lbs
3 x 185lbs
5 x 195lbs (spot on 6th)

Db press:

4 sets x 8 x 65lbs

Db rows:

4 sets x 12 x 80lbs (great pump)

bodyweight: 158lbs

Notes: It was a good workout too. I was hoping for 6-7 reps with 195lbs but i cant complain. I think its a PR but not sure. I also took purple K before this workout. Gonna try to keep on taking it for the next month or so.

 

[NBAfan#21]

Yeah I feel you on the deadlift man I've had that happen many times before. It sucks I'm sure you could have gotten more reps

How did you fix that problem? did you use chalk or anything? Or did you just workout through the pain? On my next deadlift day i will be at a different gym because their bars are smoother and you can still keep a good grip with them

 

[Tblock1]

How did you fix that problem? did you use chalk or anything? Or did you just workout through the pain? On my next deadlift day i will be at a different gym because their bars are smoother and you can still keep a good grip with them

I grabbed straps and just worked through the pain, but it sucks because it healed up and just tore again last time I deadlifted. Right now there is still a big flap of skin hanging off haha

 

[the.gladiator1987]

dudechalk is where its at

 

[JDid23]

fuckin strong dude. unreal progress for 157 lbs

 

[NBAfan#21]

dudechalk is where its at

yeah i'll maybe try to sneak in some in the gym because i doubt they allow it.

fuckin strong dude. unreal progress for 157 lbs

Thanks. my goal though is to be considered strong compared to anyone and not only compared to the rest of the guys weighing less than 160. lol.

I grabbed straps and just worked through the pain, but it sucks because it healed up and just tore again last time I deadlifted. Right now there is still a big flap of skin hanging off haha

I think i might use some weightlifting gloves as gay as it sounds just for my deadlift sets. lol

 

[NBAfan#21]

Monday, November 29th, 2010

Squat:

7 x 135lbs
4 x 195lbs
5 x 235lbs
5 x 250lbs
7 x 265lbs

Notes: Hadn't squatted for 21 days prior to that so it felt heavy. Felt good though

 

[NBAfan#21]

Tuesday, November 30th, 2010

OH press:

5 x 80lbs
5 x 110lbs
5 x 115lbs
10 x 120lbs


Pullups

6 (bodyweight)
+25lbs x 7
+25lbs x 6
+25lbs x 5

Dips:

x 6 (bodyweight)
+70lbs x 3
+ 70lbs x 5
+ 70lbs x 6
+70lbs x 7

bodyweight: 160lbs

Notes: Great workout. Happy about the progress on the OH press

 

[NBAfan#21]

Thursday, december 2nd, 2010

Squat:

7 x 135lbs
4 x 205lbs
5 x 250lbs
5 x 265lbs
9 x 280lbs (biggest leg pump ever)
4sets x 8 x 160lbs

bodyweight: 159lbs

Notes: Great! My legs were so pumped i literally was limping when i was walking afterward. Its still sore like crazy today. Never had such a big pump ever. Maybe its the Purple K finally kicking in.

 

[NBAfan#21]

Sunday, December 5th, 2010

Bench press:

8 x 95lbs
15 x 135lbs
8 x 135lbs
8 x 135lbs

Notes: didnt feel like working out much. dont even know why i went to the gym. I ended up playing basketball for 20 minutes after that

 

[NBAfan#21]

Tuesday, December 7th, 2010

Dips: 15, 15, 20

Pullups: 10, 10, 7

Pushups: 15, 15, 20

Seated rows machine: 2 sets x 15 x 100lbs

Notes: only had a piece of bread before this workout. Had no energy. I was planning on playing some bball but since the gym was taken by volleyball players i decided to do a light workout.

ALSO: attained one of my long term goals today. dunked for the 1st time later on that day when i went to play some ball. Greatest feeling ever. Main reason why i started doing squats and it finally paid off

 

[NBAfan#21]

Ok im gonna start updating this log again so i can track my progress and maybe get some advices and tips.

New short term goals:
get to 365lbs 1RM for squat
get to 455lbs 1RM on deadlift
get to 240lbs 1RM on bench press
increase my vertical jump
have more endurance and explosion (for basketball)


So far im following a 3 day full body routine that i came up with, thanks to SouthernLord. Im doing a circuit kind of training with the 3 main exercises of that day and then doing some assistance work.

Im not too worried with gaining weight right now but its still one of my goals. I will eat whenever i feel like it and just concentrate on getting stronger

 

[NBAfan#21]

Friday, June 10th, 2011

I did a circuit with those 2 exercises with 60 to 90 seconds rest in between
(below are only my working sets excluding the warmups)

Deadlift:

2 sets x 3 x 365lbs
2 sets x 3 x 375lbs (left hand started bleeding on the 2nd set)
3 x 365lbs

Bench press:

3 x 195lbs
2 sets x 3 x 200lbs
3 x 205lbs
5 x 205lbs ''PR''

Notes: Good workout. I had to cut it a bit short because i had to go to work. Also i was happy with the PR on bench press because i felt like i had atleast 1-2 reps more in me.

Also my left shoulder has been bothering me for the last 3 months (if not more) so i stopped doing any direct shoulder work. Good to see that it didnt affect my bench pressing strength

 

[NBAfan#21]

Monday, June 13th, 2011

Did a circuit with squats, dips and pullups. Took about 90 to 120 seconds break between each exercise.

Squats:

5 sets x 5 x 285lbs

Dips:

5 x 25lbs
5 sets x 5 x 65lbs

Pullups:

5 sets x 5 x 25lbs

Glute ham raise (negatives): 5 sets x 3

Notes: good workout. Squats were a real struggle on almost every rep though. I dont think i can increase the weight much more than that next week.

 

[Tblock1]

solid workout. Did you get any cardio out of that?

 

[JDid23]

you've come a hell of a long way bro. congrats on all your success

 

[NBAfan#21]

solid workout. Did you get any cardio out of that?

thanks. i didnt get much of a cardio out of this one because i took longer breaks than usual. I usually aim for 45 seconds to 75 seconds breaks but i used a heavier weight on squat this time so i needed extra rest. I still had a good sweat going lol

you've come a hell of a long way bro. congrats on all your success

thanks bro. Hopefully i keep on improving

 

[NBAfan#21]

Wednesday, June 15th, 2011

Did a superset after playing 2 hours of basketball. Took 90 seconds rest between each superset

Pushups:

6 sets x 15

Pullups:

5 sets x 7
1 set x 5
stopped there because i had no enery.

 

[NBAfan#21]

Friday, June 17th, 2011

Circuit training once again. Took 60 seconds to 90 seconds between most of the sets.

Deadlift:

4 sets x 3 x 375lbs
3 x 385lbs
3 x 410lbs "PR"

Dumbell press:

10 x 45lbs
5 x 70lbs
5 sets x 3 x 85lbs

Close grip chinups:

2 sets x 3 x 35lbs
3 sets x 3 x 40lbs

Notes: good workout. I was sweating like a pig througout the whole thing.

 

[JDid23]

great job on the DLs bro. i bet 4 plates feels so badass.

 

[Tblock1]

damn great work! What is your bodyweight at now?

 

[NBAfan#21]

great job on the DLs bro. i bet 4 plates feels so badass.

thanks! yea it felt good. but i want to be able to do 5 plates by the end of the year. I might try the Ed Coan deadlift program in about 2 months (if not before).

damn great work! What is your bodyweight at now?

thank you. My bodyweight is at 157lbs right now. I lost over 5 pounds ever since i started doing this circuit training but as long as im getting stronger its not a problem. I dont eat as much as before too and i stopped taking creatine for 2 months now. I will start it back soon though

 

[NBAfan#21]

Monday, June 20th, 2011

Circuit training (squats, dips and pullups). 60 to 90 seconds rest

Squats:

3 sets x 3 x 295lbs
3 x 315lbs
2 sets x 3 x 295lbs
3 x 300lbs
3 x 305lbs

Dips:

2 sets x 3 x 75lbs
2 sets x 3 x 80lbs
3 x 85lbs
3 x 90lbs
2 sets x 3 x 95lbs ''PR''

Pullups:

2 sets x 3 x 35lbs
3 sets x 3 x 40lbs
3 x 45lbs
3 x 50lbs
3 x 55lbs ''PR''

Pushups: 4 sets x 20

Glute ham raise: 2 sets x 1 (stopped because it gave me a bad cramp in my calf)

Notes: i came in the gym feeling weak but found some energy once i started working out and ended up having a good workout. Also all of my sets of dips today were ''PR'' but i never tested my maxes before and i usually never went under 5 reps. Im happy to know i can do over 2 plates on it though

 

[Tblock1]

damn if you could pull 4 plates at 165 or less youd have a 3 times bodyweight deadlift!

 

[NBAfan#21]

Friday, June 24th, 2011

Bench press:

6 x 95lbs
3 x 135lbs
2 x 165lbs
1 x 195lbs
1 x 215lbs
1 x 235lbs - ''PR''
0 x 250lbs
0 x 245lbs

Notes: im happy with this ''PR'' but im a bit upset i couldnt lock out the 250lbs. I felt like i was so close. After that miss though the i wasnt even close to making the 245lbs. I think i will try my 1 rep max one more time in a few days and i will try to go for 240lbs this time

 

[NBAfan#21]

Saturday, June 25th, 2011

Deadlift:

7 x 135lbs
4 x 185lbs
3 x 225lbs
2 x 275lbs
2 x 315lbs
1 x 385lbs
1 x 420lbs
1 x 455lbs - ''PR''

Notes: awesome workout! i wasnt even planning on going to the gym that day but ended up going after work anyway. My legs started shaking like crazy midway through the lift! I actually got scared a bit and almost gave up on the lift lol. first time it ever happened

40 pounds away from 5 plates!!

 

[JDid23]

Dude sick job. I'm sure you looked ripped as fuck with your current weight. Youve come a hell of a long way

 

[Tblock1]

yeah man there is getting to be some serious strength in here for your bodyweight awesome stuff!

 

[NBAfan#21]

Dude sick job. I'm sure you looked ripped as fuck with your current weight. Youve come a hell of a long way

yeah man there is getting to be some serious strength in here for your bodyweight awesome stuff!

thanks guys! yeah i think i look ripped but thats because of my low bodyfat percentage i think. I will try to post some pics sometimes in the future

 

[NBAfan#21]

Monday, July 4h, 2011

Squat:

5 x 95lbs
5 x 135lbs
4 x 185lbs
5 x 225lbs
5 x 240lbs
12 x 255lbs
3 sets x 10 x 150lbs

Reverse lunges: (standing on a 45lbs plate)

3 sets x 8 x 40lbs

 

[NBAfan#21]

Tuesday, July 5th, 2011

Bench press:

5 x 95lbs
4 x 135lbs
5 x 160lbs
5 x 170lbs
7 x 180lbs

Dumbell rows:

8 x 55lbs
3 sets x 10 x 80lbs

Dumbell press:

3 sets x 10 x 55lbs

Notes: Horrible workout. No energy whatsoever. Went to a party, drank, and only had 2 hours of sleep then i had to wake up and go to work. I was half asleep during my workout lol.

 

[NBAfan#21]

Ok so i decided i will follow the 5/3/1 routine for the next few weeks. I will do it 3 times a week going on monday wednesday and friday and i might do some plyometrics on some days too.

I will replace the ''over head press day'' by a ''dips day'' because of my left shoulder that doesnt allow me to do any direct shoulder work (its been like that for about 3-4 months now).

I will also start taking creatine again and maybe buy some protein powder

 

[Tblock1]

yeah even though I hate missing workouts sometimes its better to just skip a workout if you really feel like you are too tired to get motivated enough. This only applies with heavy lifting though I think with anything else you can just push through

 

[moya]

wow, agree with the others in here... some awesome strength gains, guess i havent looked in here in a while...
keep pulling heavy... that Ed Coan routine is legit... i put 20ish lbs on my dead with it recently...

 

[NBAfan#21]

wow, agree with the others in here... some awesome strength gains, guess i havent looked in here in a while...
keep pulling heavy... that Ed Coan routine is legit... i put 20ish lbs on my dead with it recently...

thanks moya. any advice is appreciated. I wanna get up to atleast a 480lbs deadlift before i start a deadlift only program. That way i will probably be close to reaching 500lbs at the end of it.

 

[NBAfan#21]

Monday, July 11th, 2011

Bench press:

5 x 160lbs
5 x 170lbs
9 x 180lbs

Db press: 5 sets x 10 x 50lbs

Db rows: 5 sets x 10 x 80lbs

Seated row machine: 3 sets x 10 x 95lbs

Notes: Good workout. I only did 2 more reps on bench than my last workout but i still felt in a way better groove and had more energy

 

[NBAfan#21]

Wednesday, July 13th, 2011

Deadlift:

5 x 305lbs
5 x 325lbs
11 x 345lbs

Pullups: 2 sets x 5 x 30lbs

Notes: I was working all day so i had to workout during my 1 hour lunch break. Good thing my gym is only like 5 minutes away from my workplace. Didnt feel that great coming in the gym but i got in the zone when i started lifting and ended up having a good workout. Legs and back were fried after that lol

 

[NBAfan#21]

Ok so i took some time off and i think i partied a bit too much lately but now its time to get back into it.

 

[NBAfan#21]

Monday, July 25th, 2011

I got back into circuit training for now. 60 to 90 seconds rest between most sets.

Squat:

4 sets x 5 x 265lbs
1 set x 5 x 275lbs

Dips:

5 x 30lbs
5 sets x 5 x 70lbs

Pullups:

5 sets x 5 30lbs

Notes: felt like a good workout. Squats felt kinda heavy though

 

[JDid23]

some time off to party is necessary during the summer

you've come a hell of a long way dude, keep it up

 

[Tblock1]

yeah man I remember my strength ramped up so quick for a while but then little things get in the way and suddenly you've lost your strength. Nothing wrong with taking time off to party over summer, but get back into it hard haha