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[REQUESTED] Health and fitness

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Posted Oct 17, '12 at 1:30pm

GhostOfMatrix

GhostOfMatrix

15,478 posts

Knight

I got a lot of rest yesterday. Slept 4pm-10pm, then again 3am-8am.

Did legs, and I feel light headed and my stomach hurts, thanks to my grandpa's driving. He shouldn't be allowed to drive anymore.
- Doesn't care for speed limit
- Accelerates then randomly hits the brake, repeat
- Accelerates, lets go, repeat
- Very sharp turns
I'm surprised I didn't puke.

Squats:
225 - 6
250 - 4
275 - 4
300 - 2
300 - 1
300 - 1

Leg press:
450 - 10
540 - 10
590 - 10
610 - 10
630 - 10
700 - 10

Leg extensions:
140 - 10
160 - 10
180 - 10
Drop set:
200 - 5
180 - 5
160 - 5
140 - 5

Hamstring curls:
85 - 10
95 - 10
105 - 8
85 - 12

Calves:
Standing:
200 - 15
200 - 12
200 - 10
Seated:
70 - 15
105 - 12
105 - 12

 

Posted Oct 18, '12 at 2:39pm

GhostOfMatrix

GhostOfMatrix

15,478 posts

Knight

Shoulders/traps today.

Standing shoulder press:
115 - 10
115 - 10
115 - 8
115 - 6
100 - 8
100 - 6

Dumbbell shoulder press:
55 - 10
65 - 8
65 - 7
65 - 7

Lateral raise:
25 x 4 - 10

Rear delts (machine):
80 - 10
100 - 8
80 - 8
80 - 8

Upright rows:
100 - 10
115 - 8
115 - 8
115 - 6

Shrugs:
250 - 12
280 - 12
320 - 8
320 - 8
225 - 20
225 - 20

 

Posted Oct 18, '12 at 2:42pm

Sauron23

Sauron23

277 posts

I try to work out as much as possible for basketball. I do push-ups, sit-ups, and I do squats to improve my vertical leap. Doing weights is very beneficial for basketball, because it makes it so much easier to shoot.

 

Posted Oct 18, '12 at 3:00pm

rayoflight3

rayoflight3

440 posts

I try to work out as much as possible for basketball. I do push-ups, sit-ups, and I do squats to improve my vertical leap. Doing weights is very beneficial for basketball, because it makes it so much easier to shoot.


You should also consider plyometrics for improvements in your vertical, especially if you can squat heavy (~1.5x bodyweight for your one rep max).
 

Posted Oct 18, '12 at 4:50pm

Salvidian

Salvidian

4,299 posts

I try to work out as much as possible for basketball. I do push-ups, sit-ups, and I do squats to improve my vertical leap. Doing weights is very beneficial for basketball, because it makes it so much easier to shoot.


Basketball is a sport that involves just about anything you can think of. You need to be quick, have fast speed, and have fantastic endurance (running for 15 minutes at a time on average o.O). You'll also need some arms muscles to get the ball where it needs to go. To top it all off, a strong core is needed. You really need to a bit of everything; you listed some little exercises. Squats are often called "The Ultimate Workout" because you work almost everything while doing them, but you'll need to individually target all of our muscles to fine-tune your body.
 

Posted Oct 18, '12 at 6:31pm

rayoflight3

rayoflight3

440 posts

Basketball is a sport that involves just about anything you can think of. You need to be quick, have fast speed, and have fantastic endurance (running for 15 minutes at a time on average o.O). You'll also need some arms muscles to get the ball where it needs to go. To top it all off, a strong core is needed. You really need to a bit of everything; you listed some little exercises. Squats are often called "The Ultimate Workout" because you work almost everything while doing them, but you'll need to individually target all of our muscles to fine-tune your body.


Well, if he's mainly training for basketball, he only needs to do the major compound movements for functional strength (i.e. bench press, squats, deadlifts, rows, and maybe overhead press). Somewhere around the 3-6 rep range for all of them. Plyometrics and power cleans/snatches are also nice for building explosive power in both the upper and lower bodies.
 

Posted Oct 19, '12 at 1:21pm

GhostOfMatrix

GhostOfMatrix

15,478 posts

Knight

Just about my whole body is sore. Mostly minor soreness in my upper body, but my legs are killing me, specifically my calves. Thank Talos today is a rest day. Lower back/hamstring work tomorrow, hopefully my legs won't be sore tomorrow. I want to try to get some pr's on deadlifts.

It'll be two months since I created this thread on the 22nd. I included my previous pr's on the three big lifts in the OP, I'll update them tomorrow.

 

Posted Oct 19, '12 at 4:42pm

AceofSky

AceofSky

782 posts

Okay today I jogged 1 mile at 6 mph.
Then I ran 0.5 of a mile at 8 mph.

This time, I did eat a banana before coming to the gym. I also drank a half of a bottle. At near the 7 minute mark of my jogging, my back was hurting. So was my left side of the stomach! Not my right! My left! It was absolutely weird. It was like a cramp.

The pain isn't intolerable, but I fear it rising if I try and power through it which I do.

Note, the only thing I did not do was stretch, but I don't really know any official ways to stretch your left shoulder and left side of your stomach. Does anyone know?

 

Posted Oct 19, '12 at 4:51pm

GhostOfMatrix

GhostOfMatrix

15,478 posts

Knight

I also drank a half of a bottle.

Of? If it's anything besides water and within half an hour of working out, stop.
Note, the only thing I did not do was stretch, but I don't really know any official ways to stretch your left shoulder and left side of your stomach. Does anyone know?

Dynamic stretches. Always do them around 20 minutes before you workout/train. Never do static stretches before a workout, those cause discomfort and numb the areas. I personally only do static stretches on rest days.
Static stretching
Dynamic stretching

Search "dynamic stretches" on Google and you should find a lot of them.
 

Posted Oct 20, '12 at 2:12pm

GhostOfMatrix

GhostOfMatrix

15,478 posts

Knight

Satisfactory workout today, though I had to replace back extensions with some lat exercises because I couldn't find the bench.

Deadlifts:
250 - 4
280 - 4
315 - 2
350 - 1
350 - 1
350 - 1
315 - 2
315 - 1

Dumbbell rows:
75 x 4 - 8

Lat pulldowns (underhand):
130 - 12
145 - 10
145 - 8
145 - 8

Leg press (hamstring position):
315 - 15
405 - 15
500 - 15
600 - 12
I wasn't sure how much weight to use here since I haven't done them in that position, but now I know what range to stick in.

Hamstring curls (lying):
75 - 12
85 - 10
85 - 8
65 - 12

Calves (standing):
200 - 15
200 - 12
200 - 10
200 - 8

---

1 rep maxes two months ago:
Bench press - 290 pounds
Deadlift - 315 pounds
Squat - 250 pounds


Now:
Bench press - 315
Deadlift - 350
Squat - 300

I think it's coming along nicely. 25 pound increase on bench press, 35 on deadlift, and 50 on squat. I'd say within two weeks my squat will surpass my bench press.