Thread: P/RR/S Journal..16yo training for bball!

Hey, looks good buddy. Switch your reps and sets around though LOL.

110 x 8
70 x 10 etc... That's how most of us are used to seeing it

Here is my split -

Delts/Bi's/Abs
Legs/Calves
Off
Chest/Tri's
Back/Traps/Calves

Working great for me so far Good luck and shout out any questions!

ha...yeah now that I am looking at other journals I realize how I was posting them was wrong...anyways how long do your workouts normally last say for RR?

Thanks for the input and encouragement though, im going to be posting my legs workout today, If I make it home that it is!

Can't wait to see your leg w/o The overall w/o takes me about 55- 70 minutes with 60-90 sec RI's.

well today's leg workout went really well except for the fact that I have a bad right knee, so I felt that kinda hampered my weight and ability. I kind of just toughed it out, and went on with the w/o...I know I had a good one because I felt like puking and had trouble walking the stairs afterwards when I went to the movie theater. here it is..

Leg extensions
-90 x 10
-100 x 10 ..these really bothered my knee, might just subsitute them.
hack squat
75 x 12
90 x 10
100 x 10 this was an ass kicker for sure..
one legged legg press
135 x 15
145 x 13
150 x 12 this also did a number on my legs...had trouble walking to water fountain in between sets.
stiff deadlift
145 x 10
165 x 10
seated leg curl
100 x 12
120 x 10

well all in all, I enjoyed the rep range week, and still am loving the program. I'm looking at what's planned for next week and I cant wait. Should be another tough but productive week ahead.

Well I have a few diet postings and questions..as of right now, I am not on creatine, but I do take all the whey protein post w/o..and I am strictly on water, which has been tough but definitely beneficial. Other than that though my diet fluctuates and I do not eat as healthy as i probably should. basically I have been eating whatever has been in site, but definitely eating alot of peanuts, peanut butter, chicken breasts, and overall a higher intake of calories. I have one question though due to my mom buying food for like a family and snacks and such, I cant get her to buy certain things. Any suggestions on meals or things i can eat, that would most likely be around my house that would benefit my diet and calorie intake.

heres what my breakfast looks like

3 waffles with peanut butter, syrup
bowl of cinnamon oats, 3/4 cup milk
1 cup of yogurt...

any comments on jus the breakfast itself, anything i can add or change?

I think I'll head to the gym today for some abs/calves...will post w/o when I get back.

another good workout..

Shock Week - Monday - Chest/Delts

superset...cable crossover/incline smith press
60 x 10 / 145 x 10
70 x 8 / 155 x 8
- not sure how your supposed to post supersets.
- this was a good one though, definitely felt the burn

-superset...incline flye/dips...1 x 8-10 reps each
25 x 10 / Dips-10
30 x 10 / Dips - 9
-dropset...machine bench press...
135 x 8
115 x 7
100 x 6 ...wow that was a killer towards the end, I was feeling dead.

seated side lateral/hammer machine press superset...
25 x 10 / 135 x 10
30 x 9 / 145 x 8
-reverse pec deck/WG upright row superset...
85 x 10 / 60 x 10
100 x 8 / 80 x 9
-cable front raise dropset...
8 x 30
7 x 25
7 x 20

man, i simply cant get enough of this program, I felt completely spent leaving the gym, but it was a gratifying feeling. Knowing that I got the best possible workout in, made my day. I will post tomo's workout of back/traps/calves..looking forward to another ass kickin, lol..lates

Are you not doing any plyos or speed/agility work?

not right now..I will once summer starts, or maybe sometime coming up. Why anything you suggest? My coach is also a physical therapist with his own business and facility. I normally go there during the summer, and do plyos twice a week.

look good, nice job on the flyes/incline smith press. How much are you benching now adays? How low do you go for bench?

Originally Posted by ccr_bballer33

heres what my breakfast looks like

3 waffles with peanut butter, syrup
bowl of cinnamon oats, 3/4 cup milk
1 cup of yogurt...

any comments on jus the breakfast itself, anything i can add or change?

For me personally that's too much refined sugar. Good for putting fat on. Here is what I have for breakfast-

50g protein
1TBSP Natty PB
1.5 cup raw slow cooked oats
1 cup milk
2 packets splenda

I put that all together in the blender and mix it up. Good for you and tastes great also!

And great SHOCK w/o! You have the hang of P/RR/S. Your pushing around some really good weights for a shock week as well.

Originally Posted by ccr_bballer33

not right now..I will once summer starts, or maybe sometime coming up. Why anything you suggest? My coach is also a physical therapist with his own business and facility. I normally go there during the summer, and do plyos twice a week.

2x a week is pretty good, you should really hit some sgility stuff too. I worked at a sport specific training facility 2 years ago, and from what I see alot of high school kids are incorporating all the agility/plyos/explosive lifts into their workouts these days. IMO, if you want to compete at the college level you either better be

A) Very athletically gifted

or

B)Work your ass off incorporating as much stuff as possible.

I think a genetically inferior person can get to where someone who is just naturally gifted is by training correctly. A person with natural talent would go thru the roof.

yeah your definitely right about everyone doing as much as they can, It's just that I'm still playing basketball on weekends but I just got off of a long season and I just kinda want a break from all that. Not too long, I don't want to slack off. I'm actually thinking of dropping by his facility next week or the following.

and to alaric's comment, I'm not sure how much I am benching, I tried 185 last week twice but I needed a spotter on the third. Is the smith machine easier for bench..because I feel like I have an easier time puttin up on that rather than bb bench.

Yea Rocco, I understand I am eating a little too much sugar I am definitely trying to watch that but it's hard. Not making any excuses but at my house and at school we dont necessarily have the best stuff to eat. I think im gonna have to start shopping on my own.

anyways thanks for all the posts and encouragement.

** also what are some must have's for a diet, for when I go shopping I can buy..thanks!

Originally Posted by ccr_bballer33

.......
and to alaric's comment, I'm not sure how much I am benching, I tried 185 last week twice but I needed a spotter on the third. Is the smith machine easier for bench..because I feel like I have an easier time puttin up on that rather than bb bench.
.....

Ah okay, 185lbs for 2-3 reps is still very good for a 16 year old, when I was 16 I only knew a couple guys that could hit that maybe once!

As for the smith machine, I guess that's all a matter of preference, I personally hate how it limits your range of motion, so my bench has always been weaker on the smith (even though I don't have to balance the bar).

Anywho, keep up the great work, I'll be following this one closely.

ha...damn no offense but I guess times have changed or my school is just really competitive (which we are in football, 52 game winning streak)...We have over 8-10 guys puttin up over 200. Yeah, I feel extremely weak up in there lol, anyways thats my motivation to keep workin out. thanks for your support, and also do you mind if I have questions on when or what to subsititute in the upcoming weeks, may I ask you?

Lol, I'd think it has more to do with location than time though Go to www.kevtrice.com for example, and you'll see that those guys went to a highschool where senior students were squatting 500lb+ and benching 300lb+.

I'm sure you'll get up in the 200s in no time! Just keep at it, and by all means go ahead and ask if you need ideas for some exercises, I'm not the most experienced but I usually go by what I've read from gopro and others.

-pullover/WG pulldown superset
45 x 10 // 125 x 10
55 x 10 // 140 x 9 ** disappointed that I couldnt get the last one up
65 x 8 // 155 x 8

-stiff arm pulldown/reverse grip bent row
55 x 10 // 60 x 10 *also for these I've normally used an EX bar, is that ok, or should have I used a regular barbell.
65 x 10 // 80 x 8
80 x 8 // 80 x 8
** I had never done a stiff arm pulldown so I had to try and find a comfortable weight. I started out low, but by the end I feel like I could've done more. oh well, will definitely know that for next time
-CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
125 x 10
140 x 8
155 x 8
shrugs 2-3 x 4-6
185 x 6
195 x 5

This was a great feeling workout, I love bent over rows and pullovers, they give me such a pump and burn. anyways, I went a little later tonight rather than after school because I had basketball practice for two hours and I waited for like an hour ate, drank fluids than hit the gym. I had alot of energy..i might stick to this.

wow, that back workout did a number on me, I am really feeling it today. anyways, todays an off day, will be back at it tomorrow with Bis/Tris/Forearms.

Originally Posted by ccr_bballer33

-pullover/WG pulldown superset
45 x 10 // 125 x 10
55 x 10 // 140 x 9 ** disappointed that I couldnt get the last one up
65 x 8 // 155 x 8

-stiff arm pulldown/reverse grip bent row
55 x 10 // 60 x 10 *also for these I've normally used an EX bar, is that ok, or should have I used a regular barbell.
65 x 10 // 80 x 8
80 x 8 // 80 x 8
** I had never done a stiff arm pulldown so I had to try and find a comfortable weight. I started out low, but by the end I feel like I could've done more. oh well, will definitely know that for next time
-CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
125 x 10
140 x 8
155 x 8
shrugs 2-3 x 4-6
185 x 6
195 x 5

This was a great feeling workout, I love bent over rows and pullovers, they give me such a pump and burn. anyways, I went a little later tonight rather than after school because I had basketball practice for two hours and I waited for like an hour ate, drank fluids than hit the gym. I had alot of energy..i might stick to this.

Nice wo !
At your age with the knowledge you have available to you here at IM you should make incredible changes in your body. Wish all this was around when I was your age .

Good luck !

ha yeah, I kind of wish I would have started lifting earlier like my friends. Oh well, I am very thankful for all the helping people here and those who are willing to lend a helping hand. well, im off for another grueling practice of basketball, until tomo......pce easy

good weight you're putting up! I had the same problem of underestimating myself on the Stiff Arm Pulldowns, but you'll learn what weights to use quickly!

Shock - Bi's/Tri's - Thursday

-ez bar curl/CG chin superset...60 x 10 // 10
-preacher curl/reverse curl superset...80 x 10 // 110 x 8
-DROPSET cable single arm curl...50 x 8, 40 x 7
-pushdown/CG bench press superset...120 x 10, 70 x 10 // 130 x 7, 80 x 10
-reverse grip pushdown/incline overhead extension superset...100 x 10, 50 x 10 // 110 x 9, 60 x 8
-DROPSET weighted bench dip...10,9,8 ** didnt really have someone to place the plates on my lap for these, unless Im thinking of the wrong dips and I did them wrong. otherwise It was really awkward because my gym was completely empty by this time, say around 9? Anyways I had practice, came home ate rested up, drank plenty of fluids then hit the gym again. Enjoyed this one very much, and overall the shock week has been good. Im noticing changes, and differences such as my shirts being tighter. my arms, and especially my back are looking bigger and more defined. I've always had a decent looking chest, but lacked the back..but i finally feel im on my way to a solid and wide back. I have legs tomorrow, then I will be starting a P/P/RR/S cycle..see how this works out for me. And go from there, thanks guys.

Looks like you got in a nice solid workout. Nice job on the 110 lb reverse curls!

When you do EZ Bar curls, do you take into consideration the weight of the bar? And if you do, how much do you think the bar weighs?

heh nah, well my gym has a set of ez bar's and they have the weight listed on the side...such as 80. I just wrote that down, does that mean 80 without the bar?

Ah ok lucky, saves you the trouble of doing the math skills! I guess if its labeled, that will most likely include the bar into the weight.

Went in yesterday and had a good leg workout!

Saturday - Legs

-squats...225 x 6, 225 x 6, 225 x 4
-leg press..360 x 8, 410 x 6, 420 x 4
-single leg extension...Didnt do these because they kill me, anyone know of a replacement for these?
-lying leg curl...100 x 6, 110 x 5, 120 x 4
-stiff deadlift...185 x 6, 195 x 6, 195 x 4

it was a good workout which kinda started off slow because i had to wait for someone to finish with the squat rack and wait for another women to finish on the leg press...also what should i substitute with leg extensions because i noticed shock legs uses alot of those.

damn another kickass workout, I was so pumped up!

Power - Monday - Chest/Delts

Incline Bench
185 x 6
195 x 6
200 x 5
I was so stoked..which lead to my new personal record on bench

Flat bench
205 x 6
215 x 6
225 x 4 NEW Self Record! OMG! lol i was jumping up and down after this..I felt like I had won the superbowl, no joke.

Pec Deck
205 x 6
225 x 6
Upright Rows
70 x 6
70 x 4
80 x 4
"cheat" laterals
20 x 6
25 x 6
25 x 6..kinda disappointed but by that time I was pretty toast, and was really just trying to focus on form.

all in all, I was very pleased with my benching today, and although i need a spotter on a few last reps..I was feeling great! then my high/pump came back down to reality and my shoulder workout was killing me...heh