Author Topic: gukls' Journal  (Read 40436 times)

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gukl

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gukls' Journal
« on: October 07, 2010, 03:26:24 pm »
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Finally decided to start a journal here....

16 y/o basketball player
6'0
76kg/167 lbs
VJ - estimate 34inch considering 2 hand dunks at 8ft reach...

playing 13 1/2 hours of basketball a week with 2 games a week so personal training is going to change as my energy levels/big games etc come around..

planning on training thursday and monday, still working on getting up the squat/other main lifts...was on rippetoes 3x5 till middle of summer when basketball took over and reached...

90kg 3 x 5 squat
110kg 1 x 5 deadlift
50kg 3 x 5 bench
40kg 3 x 5 press
50kg 5 x 3 powerclean

hoping to get back to and improve on those lifts and not get injured and become a leading scorer on my team!

so today...just getting back into it after months out

Squat 60kg 3 x 5 easy
Bench 45kg 3 x 5 easy
Deadlift 80kg 1 x 5 easy
Chins 3 x 6

also had 1 hours 30 of basketball training.

adarqui

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Re: gukls' Journal
« Reply #1 on: October 07, 2010, 04:12:42 pm »
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yooo nice, gukl journal!!!

gukl

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Re: gukls' Journal
« Reply #2 on: October 09, 2010, 02:26:13 pm »
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Game today, we won 77 54...first W of the season!

had 12 points, not sure rebounds/assists/steals but a few in each at least. Still should be scoring more though...

very tired now rest day tomorrow, lots of sleeep tonight

gukl

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Re: gukls' Journal
« Reply #3 on: October 12, 2010, 03:28:04 pm »
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Sunday - no training no game just did some shooting in the evening probably put up around 300

Monday - no basketball had some sports development seminar thing instead but weights in the evening

Squat 65 x 3 x 5 easy
Press 35 x 3 x 5 weakkkkkkkkkkk
RDL 50 x 2 x 8 .... just trying them out not sure i like them/forms great
GHR 2 X 8
BB Row 45 X 3 X 6

threw in 3 x 15 pushups and 3 x 3 pull ups to finish off

Today - basketball training mostly shooting nothing too intense

Tomorrow - GAMEDAY!

gukl

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Re: gukls' Journal
« Reply #4 on: October 14, 2010, 06:37:06 am »
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yes gameday 18 points ish and a big win put also a dislocated completely fucked up beyond belief ankle have a cast on for a minimum of 4-5 weeks now and then its going to be really immobile and unstable!

 >:( >:( >:( >:( >:( >:( >:( >:( >:( :pissed: :pissed: :pissed:

adarqui

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Re: gukls' Journal
« Reply #5 on: October 14, 2010, 05:30:11 pm »
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yes gameday 18 points ish and a big win put also a dislocated completely fucked up beyond belief ankle have a cast on for a minimum of 4-5 weeks now and then its going to be really immobile and unstable!

 >:( >:( >:( >:( >:( >:( >:( >:( >:( :pissed: :pissed: :pissed:

well we don't know if it will be unstable or not say 6 months from now.. don't put that in your head, you could recover perfectly from it, you never know.

peace man

gukl

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Re: gukls' Journal
« Reply #6 on: October 22, 2010, 08:19:39 am »
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ok 1 week later and im having withdrawl symptoms from no training at all....so what i can do.....

Basketball - sat in chair shooting, sitting ball handling drills

Weights - nothing standing...only lower body i can think of is MAYBE leg extensions/curls idk should i even bother trying them...
upper body i could bench but not properly, db press, db curl, pull ups, maybe pressups on 1 leg.., errrrrm seated rows...lat pull down infact theres a machine bench maching/lat pull down pec dec etetc machine i could use until i can actually stand maybe...bear in mind i probably need more back/bicep work due to crutches hitting tri, chest, shoulders...

also thinking about doing some grip strength training....

anything else i can do? and some help in formatting some sort of program out of that would be greatly appreciated

LBSS

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Re: gukls' Journal
« Reply #7 on: October 22, 2010, 09:45:28 am »
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Here's a thought cause I'm in a program-making-up mood:

seated DB OHP 3x8
chin up 3x8, add weight if it gets too easy
reverse hyper 2x12
seated rows 2x12
seated DB shrugs 2x12
leg extensions 2x12
hamstring curls 2x12
bicep curls 2x12
crunches 3x15, hold a plate above your face with arms straight

If you do it all as supersets with rest 30-60s between exercises, you'll get some cardio stimulus, too. And yes, leg extensions and hamstring curls are absolutely worth it if you can do them pain-free.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

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Re: gukls' Journal
« Reply #8 on: October 22, 2010, 11:54:54 am »
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That sounds good I'll give it a try.....how many times a week would you say to do this?

gukl

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Re: gukls' Journal
« Reply #9 on: October 22, 2010, 06:57:02 pm »
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today did some stuff...nothing serious...

chins 4 x 6
pushups 4 x 15
weighted situp 3 x 20

adarqui

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Re: gukls' Journal
« Reply #10 on: October 23, 2010, 02:30:29 am »
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Here's a thought cause I'm in a program-making-up mood:

seated DB OHP 3x8
chin up 3x8, add weight if it gets too easy
reverse hyper 2x12
seated rows 2x12
seated DB shrugs 2x12
leg extensions 2x12
hamstring curls 2x12
bicep curls 2x12
crunches 3x15, hold a plate above your face with arms straight

If you do it all as supersets with rest 30-60s between exercises, you'll get some cardio stimulus, too. And yes, leg extensions and hamstring curls are absolutely worth it if you can do them pain-free.

definitely, im in favor of leg ext/ham curl in his current condition.. don't know if he can do it yet, but whenever he can, i'd say go for it.

nice post lbss

gukl

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Re: gukls' Journal
« Reply #11 on: October 24, 2010, 04:10:43 pm »
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Tried leg curls/extensions - no good, doesnt cause pain as such but stupid cast gets stuck/too big bulky to do them.

Did everything with 2 10kg dbs just trying stuff out, wasnt going to start messing about moving round the room on crutches to change weights by .5kg or whatever.

DB Bench - 2 x 15
DB OHP - 2 x 12
DB CURL - 2 X 10
DB SHRUG - 2 X 15(technique sucks on these i end up cricking my neck rather than using traps)
DB ROW - 2 x 15(right hand side was kind of funky technique with left leg down but it seemed to work ok)
CHINS - 3 X 6(should have done these first bis/lats fatigued already
PUSHUP - 2 X 15
CRUNCHES - 3 X 15(10KG PLATE)

No reverse hyper machine...I have previously done them on swiss ball put on top of armchair but not very stable and hard to set up like I did then with this ankle. So no leg work i can think of to do...although just holding leg in front/behind (have to alternate over any time period >2mins) fatigues hams/quads/hip flexors/glutes. Left glute also getting hammered from standing on one leg all the time too.

Hopefully only about 3 more weeks left with the cast so shouldn't miss leg work TOO much as should be able to do leg curls/extensions etc as soon as its off.

Higher volume upperbody stuff was diff (usually only do 3x5 bench ohp and some chins etc)

Happy overall that i can actually do anything in my current state and super motivated to make up lost time once im back (6am shooting/conditioning/bh workouts come to mind)!

Also think im gonna throw in some rotator cuff stuff with increase of upperbody stuff & using crutches.

adarqui

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Re: gukls' Journal
« Reply #12 on: October 25, 2010, 02:48:54 am »
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Tried leg curls/extensions - no good, doesnt cause pain as such but stupid cast gets stuck/too big bulky to do them.

Did everything with 2 10kg dbs just trying stuff out, wasnt going to start messing about moving round the room on crutches to change weights by .5kg or whatever.

DB Bench - 2 x 15
DB OHP - 2 x 12
DB CURL - 2 X 10
DB SHRUG - 2 X 15(technique sucks on these i end up cricking my neck rather than using traps)
DB ROW - 2 x 15(right hand side was kind of funky technique with left leg down but it seemed to work ok)
CHINS - 3 X 6(should have done these first bis/lats fatigued already
PUSHUP - 2 X 15
CRUNCHES - 3 X 15(10KG PLATE)

No reverse hyper machine...I have previously done them on swiss ball put on top of armchair but not very stable and hard to set up like I did then with this ankle. So no leg work i can think of to do...although just holding leg in front/behind (have to alternate over any time period >2mins) fatigues hams/quads/hip flexors/glutes. Left glute also getting hammered from standing on one leg all the time too.

Hopefully only about 3 more weeks left with the cast so shouldn't miss leg work TOO much as should be able to do leg curls/extensions etc as soon as its off.

Higher volume upperbody stuff was diff (usually only do 3x5 bench ohp and some chins etc)

Happy overall that i can actually do anything in my current state and super motivated to make up lost time once im back (6am shooting/conditioning/bh workouts come to mind)!

Also think im gonna throw in some rotator cuff stuff with increase of upperbody stuff & using crutches.


there we go... gettin` to work :)

LBSS

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Re: gukls' Journal
« Reply #13 on: October 25, 2010, 10:25:20 am »
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For the reverse hypers, if you're working out in a gym you can do them on a bench. Just lie down with your legs hanging off and hold onto the leg of the bench that's by your head. If you're at home, you could try doing them bent over the arm of a couch. Or you could do basically bird-dog iso's, which involve a kind of one-leg reverse hyper. Get on all fours, squeeze one glute to extend that leg behind you and simultaneously extend the opposite arm forward (so, left leg back, right arm forward and vice versa). Hold for a few seconds and release. Repeat. Works your core, too.

Basically, this:

<a href="http://www.youtube.com/watch?v=L1kranTPgxI" target="_blank">http://www.youtube.com/watch?v=L1kranTPgxI</a>
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

gukl

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Re: gukls' Journal
« Reply #14 on: October 25, 2010, 03:20:57 pm »
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I workout at home but my bench has got leg curl/extensions on end so cant really do them on that and couches fall over haha

The bird dog thing i've been doing already guess its better than nothing at all.

p.s. youtube vids like that  ;) lol