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View Full Version : The Journey of a Power Forward



kaleido
04-03-2002, 11:29 AM
I am hoping to take a leave from work towards the next college semester and play basketball for the college. I only stand 6'4 which is going to leave me at a disadvantage since I'm a post-up player. So to get an edge on taller players, I'm going to be stronger than they are. I should be able to compete with their height because I can jump well, so my size and strength needs to be my advantage. I'm going to use a low volume approach until the season begins, at which time I'm going to change to a HIT-style routine. Here's what I'll be doing for now to add power.

Chest and Biceps
3-5 sets Flat BB Bench
2 sets Incline DB Press
2 sets Flat Flies
2-3 sets Alternating DB Curls

Legs
4 sets of 3 Squats
2 sets Leg Extension
2 sets Hyperextensions
2-4 sets Calf Raises

Shoulders and Triceps
3 sets Lateral Raises
3 sets Overhead Press
1 set Front Raises
2 sets Skullcrushers
2 sets Weighted Dips

Back
2-3 sets Deadlifts
2 sets Chins
2 sets Bentover Rows
(maybe) 2 sets Rear Delt Raises

kaleido
04-05-2002, 12:12 PM
Chest and Biceps.

Flat BB Bench - 1x210, 6x175, 1x220, 6x185, 0x225 (wasn't happening today)
Incline DB Press - 8x55, 8x55
Cable Flies - 8x100, 5x100 (shoulder seems to not hold during the second set, ever)
Preacher Curls - 8x85, 8x105
Incline Alternating DB Curls - 8x35, 8x35 (time to move up)

I have been getting stronger in every lift since mid-January when I started using this split. Increases seemed to speed up when I cut back the workload. I started taking a Glucosamine/Chondroitin/MSM supplement in hopes it can help rebuild my foot and ankle faster. I have no quickness moving to my left, and my calf has lost a great deal of strength while it was in the walking cast, which has cost me more than a foot off my vertical. But I will never give up. The only thing I've quit doing entirely is weighing myself. I eat until I feel I'll explode and I don't gain but 1 pound every 2 weeks. I'd rather not be discouraged so I'll judge performance from now on by measuring strength increases.

Reinier
04-05-2002, 01:10 PM
I play too.
barefoot I`m 6"3, i play center.

kaleido
04-05-2002, 02:03 PM
I love basketball. I play center at the gym sometimes, depends on how many tall guys show up. As long as I play inside, though, I'm happy.

kaleido
04-05-2002, 08:21 PM
Legs Day

Squats - 3x275, 3x275, 3x275 (lower back started aching)
One Leg Extensions - 6x120, 8x110
One Leg Press - 8x100, 8x100
Hamstring Curls - 8x120, 8x120

I'm still fighting with getting back in shape with my legs. My foot aches a lot but I work through it. I ate really well today so I expected to lift better, but such is life.

kaleido
04-07-2002, 11:36 PM
Shoulders and Triceps Day

Lateral Raises - 8x25, 8x25, 8x25 (easy at 25, impossible at 30)
Overhead DB Press - 7x55, 7x55
Tricep Pushdowns - 8x100, 7x100
Dips - 8xbw+45, 6xbw+45

Did well, considering I ate terribly. The Overhead DB Press was a new record for me. Strength keeps increasing, life is good.

kaleido
04-08-2002, 11:46 PM
Back Day

Deadlifts - 8x265, 8x265
T-Bar Rows - 8x90, 8x115
Wide-grip Chins - 10xbw, 8xbw
Rear Delt Raise - 8x35, 8x35, 8x35

Did well today, ate well today. Deadlifts started feeling heavy today. I am guessing I have another 50 pounds before I have to begin working to move up. I feel really comfortable with my form and the lift now.

kaleido
04-10-2002, 07:34 PM
Chest and Biceps Day

Flat BB Bench - 3x200, 3x200, 3x200, 3x200
Incline DB Press - 8x55, 8x55 (whizzed through these)
Cable Flies - 8x100, 8x100
Standing BB Curl - 8x95, 7x95
Alternate Seated DB Curl - 6x40, 5x40

I got back up to 198 from a low of 187 today. I've been stuffing myself and I've got tons of energy and I felt great today. Finally I will move to 60s on my incline press. I got through my Flat Bench pretty easily, which was surprising but good. The curls were good numbers for me. I lost a bit at the end but oh well. Strength is still increasing and finally so is my weight.

kaleido
04-11-2002, 10:39 PM
Legs Day

One-Legged Extensions - 8x120
Two-Legged Extensions - 8x210
Squats - 8x135, 8x135
Hamstring Curls - 8x120, 8x120
Standing Calf Raise - 8x240, 8x260

I played basketball beforehand and was a little tired. I have to say that even though my toe is still broken and my ankle isn't completely healed, and my calf has not regained all of its strength, I'm unstoppable in the low post. I'll check my ego from here.

kaleido
04-14-2002, 03:01 PM
I weighed in at 200 pounds today, an all-time record high for me. That was also my goal weight for last year, but since I'm not focusing on weight as much as strength anymore, it isn't a goal anymore. Just really cool. :)

kaleido
04-15-2002, 10:47 PM
Shoulders and Triceps Day

Lateral Raises - 8x25, 8x25, 8x25
Overhead DB Press - 6x55, 6x55 (ugh)
Front Raise - 10x30
Dips - 8xbw+45, 4xbw+45

I am still recovering from a weekend of drinking and gambling. I'm going to rip **** up when I'm recovered all the way.

kaleido
04-17-2002, 08:02 PM
Back Day

Deadlifts - 4x275, 4x275
T-Bar Rows - 8x115, 8x115
Wide-Grip Chins - 8xbw, 8xbw
Rear Delt Raises - 8x35, 8x35

The deadlifts were heavy as hell, but I ate like **** so I'll attribute a lot of it to that. It felt like a good weight for me to work out at and base improvements off of. Chins are getting easier, I might start adding weight to see how much I can destroy my back. Rear delts are ready for 40s, and I am beginning to rule.

kaleido
04-19-2002, 07:59 PM
Chest Day

Flat BB Bench - 5x185, 5x185, 5x185, 5x185, 5x185
Incline DB Press - 8x55, 7x55
Cable Flies - 8x100, 7x100

I can never get the 8th rep of my second set of cable flies. I think it's because in my mind I am but a small child and that small child is afraid of moving up to 110. The Bench was a lot more volume than usual today, but we planned it that way. I made it through, slowly but surely. Took a bit out of my incline press, though. I planned to do 60s but realized that would never happen after the volume on bench.

kaleido
04-23-2002, 07:27 PM
Legs Day

Squats - 3x185, 3x185, 3x185, 3x185
Leg Extension - 8x210, 8x210
Hamstring Curls - 8x225
Standing Calf Raise - 8x340, 8x360

I followed the calf raise reps with my usual "bounces." I should be a most fearable leaper again in no time. I've gone from doing my squats to just above parallel to just below parallel, and as a result have dropped my workout weight by about 90 pounds. Incredible that such a small degree of extra motion should impact the muscle that much. More power to me I guess. When I'm making huge NBA-style salaries, I'll remember to give this place props. :)

MonStar
04-23-2002, 09:18 PM
Standing Calf Raise - 8x340, 8x360

Nice strength man how are these done, on a standing calf machine or on a Smith machine or what? :cool::cool:

MS

kaleido
04-24-2002, 10:16 AM
It's on a standing calf machine. My ankle isn't able to do seated calf raises yet, and I've never liked the other ways to work calves.

kaleido
04-25-2002, 11:54 AM
Shoulders and Triceps Day

Lateral Raises - 8x25, 8x25, 8x25
Overhead DB Press - 8x50, 7x50
Front Raise - 1x11
Dips - 8xbw+45, 7xbw+45
Overhead Tri Extension - 8x150, 6x150
Tricep Extension - 8x100

Overloaded triceps a bit, but oh well, sometimes I'm allowed to be mean to myself. My eating has begun to improve again, which is good since it was already improving. I weigh in at or near 200 everyday, and should top that mark sometime this week. Strength continues to improve, which is key.

MonStar
04-25-2002, 11:56 AM
Dips - 8xbw+45, 7xbw+45
Overhead Tri Extension - 8x150, 6x150
Tricep Extension - 8x100

Awesome tricep strength man! When you say overhead tri extension are you talked about seated french presses? Like seated behind your head? Little confused man, trying to figure out where your throwing around 150 f*cking lbs. for triceps! :cool::cool:

MS

kaleido
04-25-2002, 12:03 PM
I wish that was french press strength! This may be difficult to describe, but I'll give it a shot...

I turn my back to the stack, lean down on my knees with my elbows out and placed on a bench in front of me to stop me from cheating. Then I simply extend the weight out with my triceps. I hope that makes sense. It's a tough exercise. I usually don't do it, but I wanted to have an overload day on triceps.

MonStar
04-25-2002, 12:40 PM
kaleido-
Oh yeah yeah kneeling cable extensions. Theyre a great exercise I used to do them all the time. Love the way that they hit my tris. Great exercise - awesome weight, looking good man.

MS

kaleido
04-25-2002, 10:00 PM
Back Day

Dumbbell Rows - 8x60, 8x60
Wide-grip Chins - 8xbw, 8xbw
Seated Cable Rows - 8x110, 8x110
Rear Delt Raises - 8x35, 8x35, 8x35

My back was a little stiff from squats 2 days ago so I gave deadlifts a rest. The rest of the exercises I focused on form and did pretty well I think. On a side note, my ankle feels about 90% rehab'd, I had a huge dunk before working out.

kaleido
04-26-2002, 03:21 PM
Here's a semi-recent pic of my back. I think the thickness I was shooting for is coming along nicely.

kaleido
04-28-2002, 03:19 PM
Chest and Biceps Day

Flat BB Bench - 1x220, 6x185, 1x225, 5x195, 0x230
Incline DB Press - 8x60, 6x60
Cable Flies - 8x100, 6x100
Preacher Curls - 8x95, 8x95
Alternate DB Curls - 8x40, 7x40

My girlfriend's brother worked out with us and on my last set of 1 on flat bench, put a 5 instead of a 2.5 so I actually attempted 232.5. If the spotter is to be believed, I think I had 230 if it was actually 230. Oh well, next time. My pressing strength is getting much better. My arms felt great, 8 and 7 reps at 40lbs for me is a new high.

kaleido
04-29-2002, 07:31 PM
Legs Day

Squats - 20x135
Leg Extensions - 8x220, 8x220
Leg Press - 8x400
Hamstring Curls - 8x120, 8x120
Standing Calf Raise - 8x360, 8x360

Ran into 2 kids at the gym today that were on their 6th chest exercise, doing 4 sets of10-12 for each. I found this hilarious as I once thought that was the right way myself. I tried to give them a little advice without being a dick, I simply said, "If you use the internet, you might wanna check out www.wannabebig.com." One of the kids was receptive and seemed interested. The other kid told me that he already knew just about everything about lifting weights. Funny kids, always so intelligent at such a young age. Oh well, my legs are starting to grow finally, I guess. I can jump through the roof again, which is good. I just don't want to look like Johnny Bravo. That's a big 10-4.

kaleido
04-30-2002, 06:15 PM
Shoulders and Triceps Day

Lateral Raise - 8x25, 7x25, 7x25
Overhead DB Press - 8x55, 6x55
Front Raise - 14x30
Dips - 8x+45, 6x+45
Tricep Extension - 8x100, 5x100

Man I ate like **** today and my workout reflected it. I gotta get back on track.

kaleido
05-01-2002, 08:56 PM
Back Day

Deadlifts - 8x135, 8x185, 8x205, 8x225
One-Armed Rows - 8x80, 8x80

I was in a hurry to do my workout today unfortunately this is all I did. Oh well I'm still a macho, macho man...

kaleido
05-03-2002, 08:20 PM
Chest and Biceps Day

Flat BB Bench - 3x205, 3x200, 3x200
Incline DB Press - 8x55, 6x55
Cable Flies - 8x100, 5x100
Standing BB Curls - 8x95, 8x95

**** today. I was too busy to eat well, and I followed that up with a solid hour of basketball before the workout. I had NOTHING to lift on energy-wise. I was the chump of the gym today. Bet me large amounts of cash I don't come back on my next chest day with the wrath of God on my side, though.

kaleido
05-06-2002, 10:07 PM
Chest and Biceps Day

Flat BB Bench - 3x205, 3x205, 3x205
Incline DB Press - 8x60, 8x60
Flat DB Flies - 8x45, 8x50
Standing BB Curls - 8x95, 6x95
Alternate DB Curls - 7x45, 5x45

We decided to start our rotation over today for consistency purposes. My incline was a new high for me and means I can move up to 65s, props to me. The flies were hard to judge, but I should have used 55s I think. Curls were a new high for me on alternate db. Strength is much better when I eat better, go figure.

kaleido
05-09-2002, 11:31 PM
Legs Day

Squats - 20x135
One-legged Leg Press - 8x100, 8x100
Leg Extension - 8x220, 6x220
Ham Curls - 8x130

This is a day late but was a good day. Squats go up next week and everything else is progressing nicely. I am a golden god.

kaleido
05-10-2002, 07:40 PM
Shoulders and Triceps Day

Lateral Raise - 8x25, 8x25, 7x25
Overhead DB Press - 8x55, 8x55
Front Raise - 15x30
Dips - 8x+45, 7x+45
Tricep Extension - 8x100, 6x100

Ate like **** cause work is hectic.

kaleido
05-11-2002, 07:13 PM
Back Day

Deadlifts - 8x225, 8x225
T-Bar Rows - 8x100, 8x100
Wide-grip Chins - 8xbw, 6xbw

Afterwards I played basketball and I was on fire. I am an unstoppable force in the low post.

kaleido
05-12-2002, 05:07 PM
Stopped in for quick Legs Day

Squats - 10x135, 8x135, 8x155, 4x155

On the squats I worked on going really slow and really really below parallel. By the end I was beat down. This day I just sorta tossed in for extra work.

kaleido
05-14-2002, 10:41 AM
Chest and Biceps Day

Flat BB Bench - 135x8, 145x6 (3 second hold at the bottom)
Incline DB Press - 7x65, 4x65
Cable Flies - 8x100, 8x100
Standing BB Bench - 8x95, 8x95
Incline Alt. DB Curls - 6x40, 5x40

Incline Press was a new high for me, so was the incline curl. The bench was a new addition to the bench rotation and I liked it, I guess. Looking forward to next week's session.

kaleido
05-16-2002, 08:28 PM
Legs Day

Squats - 10x135, 5x185
Leg Extension - 8x220, 8x220
One Leg Press - 8x125, 8x125

Today was odd. Didn't get a big workout in. I played ball before working out and I was on fire. My shot is finally returning and the step I lost when I busted my foot and ankle up is coming back. I even took a couple guys off the dribble today.

kaleido
05-20-2002, 07:26 PM
Shoulders and Triceps Day

Overhead DB Press - 8x60, 6x60
Lateral Raise - 8x25, 8x25, 8x25
Front Raise - 20x30
Dips - 8x+45, 6x+45
Tricep Pushdown - 8x100, 6x100

This was actually a few days back, I just forgot to log it.

kaleido
05-20-2002, 07:28 PM
Back and Biceps Day

Deadlifts - 8x135, 8x185, 8x205, 8x205
One-Armed Rows - 8x80, 8x100
Wide-grip Pulldowns - 8x200
Wide-grip Chins - 6xbw
Standing BB Curls - 8x85, 8x85
Alternating DB Curls - 8x40

I did biceps wit back today so I can do chest and legs on consecutive days. Work schedule is a bitch all week and it's not gonna get any easier for a few more weeks.

kaleido
05-21-2002, 08:01 PM
Chest Day

Flat BB Bench - 1x225, 4x185
Incline DB Press - 8x60, 4x60
Cable Flies - 8x100, 5x100

I played basketball for over an hour beforehand with some young kids and I ran myself completely empty in the energy department. And I missed a dunk. So all in all, this day sucked.

kaleido
05-22-2002, 09:36 PM
Basketball Day

I am so thoroughl frustrated with basketball. I have been unable to resume my aggressive play, I'm a step slower still, and m shot just won't return on a consistent basis. Four times tonight I passed a chance to dunk and simply laid it in. The old me would have torn the rim down and strutted back on defense. This new me is odd.

kaleido
05-24-2002, 10:36 AM
Legs Day

Squats - 3x185, 3x185, 5x135 (with 3 second hold at the bottom)
One-legged Leg Press - 8x135, 8x135
Leg Extension - 8x220
Hamstring Curls - 8x120, 6x120

Hrmph.

kaleido
05-27-2002, 11:37 PM
Basketball Day

I played well, except I had a ball hogging showboat ball of **** on my team. The few times I got my hands on the ball I shot well. I rebounded like a maniac, and I tried my hardest to tear the rim down on my dunks. Kids all over the gym were marveling at the "white guy who could jump."

kaleido
05-31-2002, 10:02 AM
Shoulders and Triceps Day

Overhead DB Press - 6x55, 6x55
Lateral Raise - 8x25, 8x25
Front Raise 11x30
Dips - 8xbw, 8xbw
Tricep Extension - 8x80, 8x80

This wa actually 2 days ago. I was so worthless this day. I ate terrible cause work is hectic, and my workout rflected my pussiness.

kaleido
05-31-2002, 10:03 AM
Back Day

Deadlifts - 8x135, 4x245, 4x245
T-Bar Rows - 8x115, 8x115
Wide-grip Chins - 8xbw, 6xbw
Rear Delt Raises - 8x35, 8x35

Eh, odd day. I didn't eat great but better than usual lately. Today is a day off, and on Saturday we're switching our routine up, as we're going to gear things around my brother's cutting. I don't really care since I just lift for fun anyways.

kaleido
05-31-2002, 10:09 AM
New Routine

Starting tomorrow, here's the new routine we'll be using.

Push Day
Flat Bench - 5 sets of 5 reps
Incline DB Press OR Overhead DB Press - 5 sets of 5 reps
Dips - 5 sets of 5 reps

Pull Day
Deadlifts - 5 sets of 5 reps
Wide-grip Chins - 5 sets of 5 reps
Rows (any kind) - 5 sets of 5 reps

Legs Day
Squats - 5 sets of 5 reps
Leg Extension - 5 sets of 5 reps
Hamstrings (any kind) - 5 sets of 5 reps

The diet my brother and I came up with (for him) should more or less run him out of glucose early in the day. The workout should, if we're right, be done in ketosis, and he can pull himself out afterwards with some vegetables or maybe a simple sugar sports drink. I'm not sure, I'm gonna run this by some folks.