View Full Version : Basketball Player: "Needs to get Stronger"

03-21-2006, 08:58 PM
Here is the deal im a basketball player attending a really good academic D3 school. My career so far has been kind of a letdown(as I was offered D1 scholarships), pretty much because i never consistently lift, went to a school that runs a slow down hlf court game(im a uptempo player, and play next to a D3 First All American.

I now play powerforward and need to get stronger. I started lifting 2 weeks ago and thought keeping an online diary of my progress could help motivate me and help me get feedback on my workouts from more experienced lifters. So now i will try to update this after every lift, and provide photos every 2 weeks.

Currently(March 21) I weigh 206 pounds, and im 6"5. I want to be 220 by next year. I also need to bench aleast 265 pounds. Before bball season i maxed at 210.

03-21-2006, 09:07 PM
Lift 1 Monday(MArch 20)

Barbell Bench Press(Didn't have a partner so didn't go to failure)

135 x 10
155 x 8
175 x 6

Dumbbell Bench Press

50 x 10
60 x 8
70 x 6
75 x 4 1/2 (went to failure)

Incline Dumbbell Press

45 x 10
50 x 8
55 x 6

Machine Flys( didn't write down weight-will fix)

Dumbbell shoulder press

40 x 10
45x 8
50 x 3

then went to play ball, could not shoot at all but hopefully it will be worth it next season, when i prove every1 wrong who said i would/could never do anything consistently.

03-21-2006, 09:11 PM
Today(March 21,2006)

seated bicep curls

35's x 10
37 1/2 x 8
40 x 6

str8 bar curls(first time ever trying this)

20lb on each side x 10
25 x 6
25 x 2

tricep pushdown into tricep extensions

110 x 10/110x 10
120 x 8/120 x 8
130 x 6/ 130 x 6

EZ bar curls

20 on each side x 10
25 on each side to failure x 8

Lat pulldown

10 x 115
8 x 130

03-21-2006, 10:27 PM
I think this goes without saying, especially for a basketball player... but what about the legs? You squatting big in here, too?

Props on choosing academics > athletics. Unless you have realistic NBA aspirations, you're better off on the path you've chosen.

03-21-2006, 10:30 PM
Power cleans are huge, they will make you way more explosive. Oh and also eat till you can't eat anymore. Try taking a weight gainer, N-Large 2 is pretty good, it's not too expensive either.

03-22-2006, 01:17 PM
trying to incorporate squats, will start either later today or thurs. Just that i sprained my mcl kinda bad during bball season, so im going to take it easy until i know my knee is 100%.

Power cleans sounds like a good idea.. I probably try that on a legs day, coach is also trying to get me to do those olympic lifts.

Also im going to get a weight gainer as soon as i get some disposable income. I did some research and n 2 large seems ok, but it sounds like a lot of calories. Im not trying to get chubby. Im a pretty good build build now just not bulky, more lean muscle.

03-24-2006, 08:10 PM
Lift (3/23/06)

Barbell Bench press

135 x 10
155 x 8
175 x 6
185 x 4

Dumbell Bench Press

50's x 10
60's x 8
70 x 51/2
75 x 3

Lat Pull Down
100 x 10
115 x 8
130 x 8

Incline Bench Press

50 x 10
55 x 8
60 x 60

Machine Flys

160 x 10
170 x 8
180 x 9 1/2

Then did 3 sets of 15 on the weighted ab machine. I can really notice the difference in my body and many people have commented after only 2 and a half weeks. I also order some of that n 2 large weight gainer. Any suggestions on how much i should take per day, i was thinking 900 calories worth, maybe 300 after i wake up and 600 after i work out.

03-28-2006, 08:00 PM
my n 2 large should be here soon and i was wondering if i should take anything else with it??? Some online site said creatine???