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sircalis
06-12-2007, 09:58 PM
Last Summer to myself before off 2 college
Goals: become more athletic stronger quicker, 215 lbs, 10 % bodyfat
Right Now: 6'8, 18 years old, round 200 lbs, 13% bf

June 12
shot for 1 1/2 hrs, light plyo work
ran on the beach
1 hr core work
Satisfied

sircalis
06-14-2007, 10:02 AM
Wednesday June 13th
Bench 3 x 10 x 115 lbs
Row 3 x 10 x 95 lbs
barbell curl 3 x 10 x 45 lbs
pull-ups 4, 5, 4 (with 80 lbs)
went to gym did form shootin for n hour

Hatred
06-14-2007, 01:16 PM
You Called?

TheLion
06-19-2007, 05:48 AM
i cant believe i get to do this. its my dream. WELCOME TO JOURNALING, MAY I BE THE FIRST TO OFFER YOU SOME :spam: !!!

sircalis
06-19-2007, 11:06 PM
Monday June 18
----------------
Footwork drills 20 min

Weightroom
Snatch 3 x 10 (didn't do it), wasnt sure how to do it correctly
Frotn Squats to press 3 x 5 x 65 lbs (thought my form was incorrect)
Step-ups 3 x 5 x 95 lbs
Back Squat 3 x 5 x 65 lbs
Bench Press 3 x 10 x 115 lbs
Lateral Lunge to press 3 x 5 x 15 lbs
base row 3 x 10 x 90 lbs
db deadlift to upright row 3 x 10 x 15 lbs
barbell curl 3 x 10 x 45 lbs
pull ups 3 x 5, 6, 6 (with 80 lbs)
leg raise 2 x 10 x 50 lbs
hyperextensions (lower back) 3 x 10
Medine Ball Chest Pass 1 x 10

Did form shooting for an hour

Ankle Strengthening Exercises for 20 min

sircalis
06-19-2007, 11:17 PM
Tuesday June 19th

*Did last exam for high school YAY (just have to do a course online, and i graduate)

Shot for 2 hrs

WeightRoom
Ab Cycle
1 set is 10 decline crunches, 10 side to side, 5 small crunches
4 sets of that

then on to
10 hip-leg raises, right away to 10 straight leg hip raise,
4 sets of that

then do the ab machine for obliques, side to side 4 x 10 x 100 lbs

then dribbled for an hour
did treadmill for 20 min.

sircalis
06-21-2007, 12:33 AM
Wednesday June 20th

Weightroom

clean and jerk 3 x 5 x 65 lbs
straight leg deadlift 3 x 5 x 65 lbs
back squat 3 x 5 x 85 lbs
1 arm DB snatch 3 x 5 x 25 lbs
incline bench 3 x 10 x 115 lbs
db rotational press 3 x 8 x 30 lbs
twisting low base row 1 arm 3 x 10 x 40 lbs
drop step lunge 3 x 8 x 15 lbs
tricep extension 3 x 10 x 40 lbs
med ball overhead outlet pass 2 x 10
med ball side throw 2 x 10
med ball windmills 2 x 10

played n hour of tennis in the evenin for cardio

weighted myself - 201 lbs

sircalis
06-23-2007, 01:25 AM
Thursday June 21

Made 150 jumpers
Spent an hour dribblin wit medecine ball, finishin wit jumpstop

*call me crazy, but i ran hills for an hour 230 in the mornin
p.s. is that bad for me? workin out at nite

sircalis
06-23-2007, 01:30 AM
Friday June 22

Weightrooom
Snatch 3 x 5 x 50 lbs (still unsure of form)
Step ups 3 x 5 x 95 lbs (or 115)
Back squat 3 x 5 x 85 lbs
Push Press 3 x 5 x 85 lbs
DB bench press 3 x 10 x 50 lbs
DB Lunge to Press Matrix 3 x 2 x 10lbs
High Base Row 3 x 10 x 80 lbs
Lat Pulldowns 2 x 10 x 100 lbs
Seated Military Press 2 x 10 x 85 lbs

Med Ball windmills 2 x 10
Med ball chest pass 1 x 10
Hyperextension 3 x 10

Footwork drills for an 30 min

Did form shootin for about n hour

----------------------

End of training for week 1, very happy wit results achieved
*Now off to albany for 2 days of relaxation, and back at it on monday

sircalis
06-25-2007, 08:59 PM
WEEK 2
--------------------------------------
Monday june 25

Footwork drills 20 min

Weightroom
Snatch 3 x 10 x 50 (still think my form is wrong)
Frotn Squats to press 3 x 5 x 65 lbs
Step-ups 3 x 5 x 105 lbs
Back Squat 3 x 10 x 105 lbs
Bench Press 3 x 10 x 135 lbs
Lateral Lunge to press 3 x 5 x 17.5 lbs
base row 3 x 10 x 90 lbs
db deadlift to upright row 3 x 10 x 15 lbs
barbell curl 3 x 10 x 50 lbs
pull ups 3 x 5, 5, 5 (with 80 lbs)
leg raise 2 x 10 x 130 lbs
hyperextensions (lower back) 3 x 10
Medine Ball Chest Pass 2 x 10

Spent like 2 hrs ****ing round in the gym shooting and playing.

*Overall was pretty pissed off. Not a good way to start off the week, was unfocused. Came into gym like 3 in the afternoon, fuked round playin ball before and after, which is a no-no and almost injured myself. Tomorrow have to be at the gym at 9 when noone is there, so no chance of losing focus.

sircalis
06-27-2007, 02:25 AM
WEEK 2

Tuesday, June 26

*woke up late again

went and ran hills for about an hour, runnin downhill is crazy, i gotta cool off on those, almost tore my hip adbuctors out of place, feelins o much pain rite now

spent an hour dribblin wit medicine ball

spent n hour made 150 shots

sircalis
06-28-2007, 10:33 AM
Wednesday June 27th

Weightroom

clean and jerk(didnt do it) instead worked on form and did
high pull around 8 sets x 5 x 135 lbs
straight leg deadlift 3 x 5 x 95 lbs
back squat 3 x 5 x 115 lbs
1 arm DB snatch 3 x 5 x 30 lbs
incline bench 3 x 10 x 115 lbs
db rotational press 3 x 8 x 30 lbs
twisting low base row 1 arm 3 x 10 x 45 lbs
drop step lunge 3 x 8 x 15 lbs
tricep extension 3 x 10 x 50 lbs
med ball overhead outlet pass 2 x 10
med ball side throw 2 x 10
med ball windmills 2 x 10

did form shootin for about 15 min

skippin round 15 min

dribbled with medicine ball 40 min

did bike 15 min

BCorn
06-28-2007, 11:18 AM
Holy Crap thats a lot of work!!!!

sircalis
06-29-2007, 02:29 PM
Thursday June 28th

Spent around 4 hrs in the gym....

made 200 jumpers
then juss played games

redFury
06-29-2007, 02:36 PM
nice looking stuff in here man... you play hoops huh?

The oly stuff and pl stuff should definitely help your athleticism. I'll have to check in with what you're doing every now and again.

sircalis
06-29-2007, 11:10 PM
Friday June 29

Weightrooom

Step ups 3 x 5 x 95 lbs
Back squat 6 x 5 x 135 lbs
Push Press 3 x 5 x 85 lbs
DB bench press 3 x 10 x 50 lbs
DB Lunge to Press Matrix 3 x 2 x 12.5 lbs
High Base Row 3 x 10 x 100 lbs
Lat Pulldowns 2 x 10 x 100 lbs
Seated Military Press 2 x 10 x 105 lbs

Med Ball windmills 2 x 10
Med ball chest pass 2 x 10

Footwork drills for 20 min

played games for bout 2 hrs

sircalis
06-30-2007, 01:01 PM
nice looking stuff in here man... you play hoops huh?

The oly stuff and pl stuff should definitely help your athleticism. I'll have to check in with what you're doing every now and again.

Yup, going to college in the states come september, havent decided yet where. And I hope this stuff does, cuz that's my goal for this summer improve my athleticism- become more explosive and quicker,jump higher, put on a bit of size and strength :hump:
Right now my skills are probably beter then like 50% of guys my height in D1, but wa separates me and them, is the athleticism they possess, and i dunt :bang:

sircalis
07-01-2007, 12:27 AM
Saturday June 30

Did form shooting for an hour

sircalis
07-06-2007, 08:17 AM
Sunday

Rest

Monday

Just played games for 2-3 hrs

Tuesday

Dribbled for 45 min

Did form shooting for about 15

played games for an hour and a half

sircalis
07-06-2007, 08:24 AM
WEEK 3
--------------------------------------
Wednesday July 4th

100 shots

Footwork drills 20 min

Weightroom
Snatch (just worked on 1st part of exercise) prolly round 8 sets of 5
Frotn Squats to press 6 x 5 x 45 lbs
Step-ups 4 x 5 x 95 lbs
Back Squat 4 x 10 x 115 lbs
Bench Press 4 x 10 x 145 lbs
Lateral Lunge to press 3 x 5 x 17.5 lbs
base row 3 x 10 x 100 lbs
db deadlift to upright row 3 x 10 x 25 lbs
barbell curl 3 x 10 x 60 lbs
pull ups 3 x 8, 7, 7 (with 80 lbs)
leg raise 2 x 10 x 50 lbs

Medine Ball Chest Pass 3 x 10

sircalis
07-06-2007, 08:26 AM
WEEK 3
--------------

Thursday July 5th

Had scrimmage vs canadian junior national team

redFury
07-06-2007, 09:47 AM
WEEK 3
--------------

Thursday July 5th

Had scrimmage vs canadian junior national team

Dang... very nice man! Oly squats, snatches and cleans ought to really help out your explosiveness. Maybe getting up to a 1.5xBW full squat would give you a decent strength base. Keep up the solid work!

sircalis
07-06-2007, 07:54 PM
Dang... very nice man! Oly squats, snatches and cleans ought to really help out your explosiveness. Maybe getting up to a 1.5xBW full squat would give you a decent strength base. Keep up the solid work!

tday, found out my 1 rep max for squats, was VERY PLEASANTLY SUPRISED

did way more then i thought i would :clap:

lok below for results

sircalis
07-06-2007, 08:00 PM
WEEk 3
---------------------------

Friday July 6th

Weightroom

back squat -- found out my 1 rep max, very plesantly suprised maxed out at 230 lbs didn't want to go any heavier, because was starting to lose form
incline bench -- as well found 1 rep max, not as good tho, did 175 lbs
1 arm DB snatch 3 x 5 x 35 lbs
db rotational press 3 x 8 x 35 lbs
twisting low base row 1 arm 3 x 10 x 50 lbs
tricep extension 3 x 10 x 60 lbs

Ab Cycle
1 set is 10 decline crunches, 10 side to side, 5 small crunches
4 sets of that
then on to
10 straight leg hip raise, 4 sets of that

med ball overhead outlet pass 2 x 10
med ball side throw 2 x 10
med ball windmills 2 x 10

did form shootin for about over an hour

skippin round 15 min
did quickness ladder drills for bout 10 min

sircalis
07-08-2007, 02:40 AM
Week 3
-------

Sat July 7th

Did form shooting for bout an hour
Shootin drills for bout 30 min
dribbled for bou 30 min
played games for 2 hrs
Still need to work on right to left move

sircalis
07-08-2007, 07:04 PM
Week 3
---------
Sun July 8th

Found out 1 rep max for push press and bench press, pretty happy with both

push press 165
bench press 200

then did 3 sets x 8 x 110 lbs of high base row
--------------------

now that i kno all the maxes the trainin can begin in earnest, get ready world, here i come :D

TheLion
07-08-2007, 09:39 PM
you got kevin durant beat

sircalis
07-09-2007, 09:49 AM
you got kevin durant beat

lol ahaha i can bench more then durant :D
at the combine he couldnt lift 185 even once

redFury
07-09-2007, 10:04 AM
I wanna see some video of you throwing down sometime soon... haha

My 5'7" self can only dream of doing it....

sircalis
07-10-2007, 09:18 AM
WEEk 4
---------

Monday July 9th
Pretty much a rest day, jusst ran treadmill for 20 min, then sauna for 20

sircalis
07-10-2007, 09:28 AM
I wanna see some video of you throwing down sometime soon... haha

My 5'7" self can only dream of doing it....

lol, i got my little highlight reel from the school season..got like 1 dunk in there, its kinda brief tho.. http://youtube.com/watch?v=I-kvH-Nqt8g
p.s. i got enuff scholarship offers just off this video alone :clap:

TheLion
07-10-2007, 09:33 AM
nice video. where are you thinking of going to college at?

redFury
07-10-2007, 12:48 PM
Omigosh... you have a God given gift right there. You see the floor really well and have mad skills. No wonder you got offers...

And you're completely right... if you can develop your quickness and speed, along with vertical and athleticism you'll be a starter at a D1 school for sure.

sircalis
07-10-2007, 08:33 PM
rite now i got offers at every level except d1... i blame it mostly on the fact that I started playing basketball late (15) and did not play AAU (when u travel over states and get alot of exposure) untill this year, and i was only in 2 tourneys, so not a lot of chances for me to showcase my skills to coaches... right now from d1 im talkin to oregon state, which is a very good school and i ahve a coach talkin to sum school in cali (he didnt tell me which 1).. chances are tho, i will either have to go to a prep school or junior college for a year, then go d1...thnx for positive replies guys :D

TheLion
07-10-2007, 08:46 PM
yea, if i were you, i would work on beefing up. put on some mass, but dont sacrifice how lean you are. and work on that vertical. work both hands too.

i was going to say, got to a d2 school for a year and develop, and then transfer.

j_man_honda
07-10-2007, 08:58 PM
:evillaugh Damn man, swattin em like flys man. I miss my high school b-ball days. 11ppg my senior year. Decent I guess. You would have schooled me though!:nod:

sircalis
07-10-2007, 09:07 PM
WEEK 4
-------------
Tuesday, July 10

Came in the gym, play king's court wit sum of my buddies, one juss came back from uncw, (that's d1, and he lead ncaa in field goal percentage) he's 6'10..290 lbs...lol i felt like a little bitch playin on him, like he juss completely had his way with me p.s. - his name is startin to come up on quite a few nba draft web sites for the 08 draft..

Anyways got in the weightroom -probably a good 2 hrs in there

Snatch (just worked on 1st part of exercise) prolly round 8 sets of 5, and in the end was able to do sets of 3 just with the bar...a really hard exercise
Frotn Squats to press 3 x 5 x 85 lbs
Step-ups 4 x 5 x 95 lbs
Back Squat 4 x 10 x 135 (145 lbs on last set)
Bench Press 4 x 10 x 135 lbs (145 last set)
Lateral Lunge to press 3 x 5 x 20 lbs
base row 3 x 10 x 110 lbs
db deadlift to upright row 3 x 10 x 25 lbs
barbell curl 3 x 10 x 60 lbs
pull ups 3 x 6, 7, 6 (with 70 lbs)

Medine Ball Chest Pass 3 x 10

Then footwork for 20 mins
And plyometrics for 20 mins

Ate, rest for hour and a half and off to practice

Practice was 2 1/2 hrs..did lots of running, shootin drills, then played for a bit

I think the program is working...had a big dunk in traffic, i was cutting, juss caught it, powered off 2 feet, and cocked it back n slammed it :D

sircalis
07-10-2007, 09:20 PM
yea, if i were you, i would work on beefing up. put on some mass, but dont sacrifice how lean you are. and work on that vertical. work both hands too.

i was going to say, got to a d2 school for a year and develop, and then transfer.

while i am tryint o put on a bit of muscle, for me my focus is speed and athleticism... out of the 2 the quickness is alot more important then mass, cuz if i get slower...i would have to play pf, which is not sumthin i want to do...and ive thought about that option, but i dun want to take the risk of screwin up n then not bein able to transfer....if it cums down to it, i would rather go prep or juco for a year

TheLion
07-11-2007, 08:21 AM
i go to uncw. is it vlad?

sircalis
07-11-2007, 03:23 PM
i go to uncw. is it vlad?

lol yea it was...he made me feel very small

TheLion
07-11-2007, 08:12 PM
yea. i bet. he's a big guy. he sucks at dunking tho. and for someone his size, he should be throwing down more than he does

sircalis
07-11-2007, 10:00 PM
meh, he gets the job done...he did lead all of ncaa d1 in field goal percentage..so he obviously knows something about what he is doing

sircalis
07-11-2007, 10:03 PM
WEEK 4
---------

Wednesday July 11

Worked on abs for about 30 min
Made 200 perimeter shots
Did form shooting for bout 20 min..round 50 shots

In the evenning, did sprints, but wit a prachute, so resistance training

10 sprints of about 50 feet

*body is soo sore, definately going to enjoy getting into the hottub 2nite

sircalis
07-13-2007, 12:56 PM
WEEK 4
------------

Thursdat July 12

Weightroom

Clean and Jerk (spent at least a good hour on this 1 exercise wit my coach) did over 15 sets for sure 185 lbs on pullin it from knees up
SLDL - 3 x 5 x 125 lbs
Back Squat 3 x 5 x 135 lbs (really worked on gettin down really low and explodin up)
1 arm dumbbell snatch 3 x 5 x 40 lbs
Incline Bench press 4 x 10 x 115 lbs
DB rotational press 3 x 8 x 30 lbs (should of been doin 35's but was really tired)
Twisting low base row (1 arm) - Couldn't do it, machine was out of service, but should of done 3 x 10 x 50 lbs
Drop Step Lunge 3 x 8 x 17.5 lbs
Tricep Extension 3 x 10 x 60 lbs

Med Ball Circuit 15 min

Spent an hour playin ball

Did stairs 6 times (theres's 5 floors)

sircalis
07-14-2007, 10:51 PM
Friday July 13
-------------
Rest Day -- Got pretty fukin wasted since it was my boy's bday, funnelled beers for first time (was scared ****less lol)

Saturday July 14
-------------------
Came into the gym was goin to do weights, got a TERRIBLE spasm in my back out of nowhere, was not able to do anythin, so pretty much another 'rest day'
hopefully tmro, i'll be able to function properly

sircalis
07-16-2007, 07:51 AM
Sunday July 15
---------------

Just went to the gym, was suppose to have practice, but got cancelled, so juss played games for about 3 hrs

redFury
07-16-2007, 08:23 AM
Nice workouts man... have to taken measurements (shuttle times, standing vertical, sprint times) so that you can track progress in your athleticism?

sircalis
07-16-2007, 11:39 PM
WEEK 5

Monday July 16
---------------------

Came into weight room ( was there for good 3 hrs)

Snatch (prolly round 12 sets of different exercises for it), and in the end was able to do sets of 5 sets of 3 just with 65 lbs
Frotn Squats to press 4 x 5 x 95 lbs
Step-ups 4 x 5 x 105 lbs
Back Squat 4 x 10 x 145 lbs (move up to 155 next week)
Bench Press 4 x 10 x 155 lbs
Lateral Lunge to press 3 x 5 x 20 lbs
base row 3 x 10 (machien is out of service, so i did t-bar rows with 70 lbs)
db deadlift to upright row 3 x 10 x 25 lbs
barbell curl 3 x 10 x 65 lbs
pull ups 3 x 6, 7, 5 (with 60 lbs)

After eating, came back and dribbled wit heavy ball for about hour, hour n a half

sircalis
07-18-2007, 07:33 PM
Week 5

Tuesday July 17
------------------

Shot for an hour - made 100 shots
played games for an hour

had practice (lots of running)
-----------------------------
Week 5 Wednesday July 18

Weight Room (spend good 3 hrs in there, think its unhleathy)
Clean and Jerk (spent at least a good hour on this 1 exercise wit my coach) did over 15 sets for sure 185 lbs on pullin it from knees up, 135 pullin it from the ground for 1 rep
SLDL - 4 x 5 x 135 lbs
Back Squat 4 x 5 x 165 lbs
1 arm dumbbell snatch 4 x 5 x 40 lbs
Incline Bench press 4 x 10 x 135 lbs
DB rotational press 3 x 8 x 35 lbs
Twisting low base row (1 arm) - 3 x 10 x 55 lbs
Drop Step Lunge 3 x 8 x 20 lbs
Tricep Extension 3 x 10 x 60 lbs

Med Ball Circuit 15 min
Plyometrics 15 min
Skipping Rope 15 min

*Pretty pissed off, stupid ymca and the fa*gs in it... apparently, i wont be allowed to do clean n jerk or snatch (any of the powerlifting stuff, cuz its advanced, they want u to do amateur sh1t, and uc ould hurt sumone) and if they see my trainer helpin me, he will lose his job *dat prolly pisses me off even more, cuz this guy is amazin

sircalis
07-19-2007, 09:43 PM
Thursday July 19
Just went to practice in the evenin 630 to 10... groin is feelin pretty sore, gotta take it ez next few days

sircalis
07-21-2007, 12:50 PM
WEEK 5

Friday July 20
----------------------

WeightRoom

Snatch
Playing With the Bar 3 sets x the bar
Explosion From The knees (wide grip) 5 sets x 135 (on last set)
Explosion to overhead 5 x 75
Snatch 4 x 75
Step Ups 4 x 5 x 115 lbs
Back Squat 4 x 5 x 175 lbs
Push Press 4 x 5 x 115 lbs
DB Bench Press 4 x 10 x 60lbs
DB Lunge to Press Matrix 3 x 2 x 12.5 lbs
High Base Row 3 x 10 x 100 lbs
Lat Pull Down 3 x 10 x 100 lbs
Seated Military Press 3 x 10 x 95 lbs

Med Ball Circuit 20 min

this all took me round 2 hrs, 45 min

sircalis
07-22-2007, 02:25 AM
Saturday July 21

Just went to gym did abs, did footwork drills, after doin a couple of sets of medicine ball windmills, went downstairs to the gym, tried doin them wit a volleyball on the rim... was actually doin a legit windmill (wit a volleyball), groin is hurtin tho, so not really enthusiastic rite now :evillaugh

redFury
07-22-2007, 10:32 PM
Dang.... windmills? Gotta take care of that groin man!!

sircalis
07-26-2007, 01:18 PM
OOH :eek: been sick since like saturday, pretty much havent dun ****... went to practice sunday and tuesday, cuz i had 2....

went to the weightroom yesterday, did a little workout to salvage the week

Wednesday

Squats 3 x 6 x 155
T- bar Rows 4 x 90 lbs
Wide grip, chin ups, 2 x 5 (with 60 lbs)
Bench Press 5 x 5 x 135, 155, 165, 175, 185 (did 4 on last set, with a spot)
Bicep machine 3 x 8 x 65 lbs
Tricep Extension 3 x 10 x 60 lbs

P.S. it was my birthday yesterday im 19:clap: 19 is big thing in canada, legal age..can go and anythin anyware now

redFury
07-26-2007, 01:23 PM
happy birthday man!! Hope you're feeling better from your sickness!

sircalis
08-08-2007, 11:48 PM
thnx redfury.. but ye, havent posted in a while, was sick, then ti was my bday, and i got injured, so i spent past weeks pretty much juss gettin drunk, and juss fukinr ound in the gym, but ye im back... btw.. after takin those 2 weeks off, i think it gave my legs sum rest, and my vertical definately feels better... i had a disgusting dunk on a man offf a putback yesterday, and dunked on 2 other dudes the day before...off 2 feet :D which has always been a weak point for me

sircalis
08-08-2007, 11:54 PM
Week 6 Wednesday August 08

Weight Room
Clean and Jerk - Just worked on doing the pull movement (the explosive part) did 3 sets of 5, at 95, 115, 135, and then 1 set of 5 at 155, 165, 175, 185
SLDL - 4 x 5 x 155 lbs
Back Squat 4 x 5 x 155 lbs
1 arm dumbbell snatch 4 x 5 x 45 lbs
Incline Bench press 4 x 10 x 135 lbs
DB rotational press 3 x 8 x 30 lbs
Twisting low base row (1 arm) - 3 x 8 x 60 lbs
Drop Step Lunge 3 x 8 x 17.5 lbs
Tricep Extension 3 x 10 x 60 lbs

Med Ball Circuit 15 min
Footwork Drils 15 min
Abs Circuit round 25 min
Ballhandling drills 20 min