WAYSOUTH 
"Gaining muscle all over my sexy body. Physique like the great Steve Reeves."
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| Created: | 08/10/2006 |
| Total Visits: | 10151 |
| Total Blog Entries: | 39 |
| Total Comments: | 5 |
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October 17, 2007
Eating for Mon.
Blender drink:
1 1/2 cups h2o
1/3 cup oats
1 bananna
1/2 cup mixed frozen fruit
1 heaping tbls flaxseed peanutbutter
2 tbls. honey
2 scrambled eggs
Afternoon:
Tuna, brown rice w/ EVO
2 tbls. flaxseed peanutbutter
Mid-afternoon:
1 peanutbutter granola bar
1 bagle w/ Smart Balance butter & honey
Chicken breast with dark veggies
Been a week now w/o any junk whatsoever. No candy, no cheat meals, no nothing. Just awesome quality food & some mighty good spirits on the weekend.
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October 17, 2007
Mon. 10/15/07
Dynamic warm-up: 8 mins.
Chest:
Towel bench: 10-8-6 or more ( 3-4 mins. rest between sets )
Warm-up: bar x15: 135×10, 155×8, 190×6
Box squat: 5×5 or more on last set. ( 3-4 mins. rest between sets )
135×5, 155×5, 175×5, 195×5, 210×5
Lats:
Reverse grip lat pulldown: ( 1 1/2 mins. rest betweens sets )
80×8, 85×10, 97.5×10, 110×10, 112.5×10
Incline db rows: 50×10, 50×10, 60×10, 60×10, 80×8
Bball: 20 mins.
Stretching: 15 mins.
5×5 on the box squats were tuff, haven’t done 5×5 in a long time! Did not do my second chest exercise, will do on Wed.
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October 17, 2007
Posted in Other
October 17, 2007
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| Went to the gym today & shot just over an hr. Did some filming, wasn’t going for the 3pt contest, but was trying to be fast & not take too much time. I haven’t shot any video of myself in a long time, the one thing that stood out to me was my wrist snap. It’s all in the wrist with great shooters. You’ll actually get a recoil at the end, kinda like a whip. You’ll see this with all great shooters. And, watch baseball pitchers, they do it as well. Hey Nastynate, do QB’s do this too?? I’ll have to check out some ftball games on tv to see. I don’t recall.
In this first video I was snapping my wrist like always, in the second video, which I’ll post up soon, I tried to hold the follow thru more at the very end. But it’s a better shot with more of the wrist snap/recoil. More explosive, I get better rotation, longer range.
And tonight hopefully my buddy won’t bail out on me like last night. If he shows up I’ll go for the 3 pt. contest.
Also, I jump as high as needed, if a defender is on me I jump very high on my shot. But by myself I’ll get by with a 2-3 inch jump, but I also practice jumping high like someone IS on me. I mix it up.
http://www.youtube.com/watch?v=rQtzIpXc0v0 |
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October 17, 2007
Thur. 10/11/07
Drivnig home from working on Wed. my left hammy felt as if it was going to rip off my leg! The pain was terrible and from the bending over a gazillion time with the weed pulling & mulching. Got home & did some nice easy stretching after playing some bball. Woke up Thur. my body felt like pure (expletive)! First 10 steps were like walking on egg shells. And my hot tub motor is broken!!!!! So I iced it down.
Hitting lesson for 1 hr. on clay. For the most part my hammy felt not too bad, but not great either.
Few hrs. later.
Weighted dips: 3-3-3 or more. ( 4 mins. rest between sets )
Warm-up - bw x 5 - 35×3, 45×3, 55×4
Flexing for 20 mins.
About 3 hrs. later,
Got adjusted by my buddy the Chiro. ( and needed it big time! )
Bball @ Y for 25-30 mins. Felt kinda tired, went at it with low intensity, just lots of shooting.
Arms: 5×8-10 ( 1 1/2 mins. rest between sets )
Rope exts: 20×10, 25×10, 25×10, 30×10, 35×10
Scott curls with ez bar: ( wide grip ) 35×10, 45×10, 50×10, 50×8, 50×8
Stretched hams, delts & chest.
Measured my arms the other day ( flexed of course ) 13 1/2 inches on both arms. And that suck major ass & I’m not too happy about it! I believe I’m limited by my forearm strength, so I need to start up the forearms exercises which will help me be able to curl heavier wt. which will increase my bicep size. I need to reread my Larry Scott book "Loaded Guns". Great book by the way if you can find it.
Got some good training in for Thur, kinda felt beat down though. Woke up this morning feeling alot better. Not sure if I’ll be working today, my buddy hasn’t called me. I wont cry if he doesn’t. Hehe. He goes out drinking everynight so he’s hung over I’m sure.
Eating this week has been GREAT! Trying to eat very very clean. Oatmeal, fruits, veggies, salads, chicken, fish, turkey, eggs, flaxseed butter & plenty of bottled water, either distilled, spring or purified. Ahhh…today is Fri. will have a couple cold ones, but lay low for the most part because I’m pretty sure I’ll be working on Sat. Sat. is guys night out! Can’t wait!
Posted in Other
October 17, 2007
Wed. 10/10/07
The plan was to wake up early so I could train before working. But I went to bed too late, slept in. My body was telling me to sleep, so I did just that! Did 6 hrs. of manual labor today. And of course I’m too tired for training tonight, but will get it in tmr. Getting up in the morning to workout will take time, but I need to start going to bed earlier & make the effort.
So hopfully by the end of my training week I’ll get everything in. But I did manage to get some bball in!
Posted in Other
October 17, 2007
Tues. 10/9/07 - Late morning
Dynamic warmup for 8 mins. dot drill 1x
Lats: ( 1 1/2 mins. rest between sets )
Chin-ups: 10×8, bw x 7, 6, 4, 4
1 arm rows: 30×10, 35×10, 40×10, 50×8, 50×8
About 4 hrs. later: Finished my last chest exercise from Mon.
Reeves db press: 50×10, 50×10, 52.5×10, 70×10, 70×10
Delts: Scott press - 40×10, 50×10, 52.5×10, 70×10, 70×8
Box squat: 3-3-3 or more ( 3-4 mins. rest between sets ) Warmup - 135×5
No belt or wraps. Will use on 5×5 & max days of 5-4-3-2-1
175×3, 180×3, 195×10
Flexing: 20 mins.
Evening: Bball for 30 mins.
Stretching afterwards for 10 mins. Hams are so tight, must do more stretching!! It’s getting old!
Posted in Other
October 17, 2007
Mon. 10/8/07
Was still feeling drained from last weeks training, but did manage to get my towel bench in. Will finish todays workout along with tmr’s. Will be trying this week to start my workouts somewhat early in the mornings. But it’s my best bet instead of later in the evenings after working. Have to get it in when I’m as fresh as possible. Which means getting to bed early…not easy.
Dynamic warmup for 8 mins.
T-bench: 5-4-3-2-1 or more ( 4 mins. rest between sets )
Warmup: bar x15, 135×5 - 165×5, 165×4, 175×3, 185×2, 185×6
With my athletic workouts I’ve been doing in-season type of training, less sets. But now I’m use to the workouts & need to bump it up a level to get more out of it. It’s a minor change. Instead of 3×5, it’s now 5×5, and instead of 5-3-1, it’s 5-4-3-2-1 with the sets/reps.
My bb workouts remain the same until I see no change or I go stale on it, which I have not as of yet.
Posted in Other
October 17, 2007
Sat. 10/6/07
Hill sprints / bench press / front squats
Finally got in my hill sprints! Dynamic warm up: 4 mins. The hill is about 40 yds. to the top, 45 degree incline. Will be doing downhill overspeed sprints as well starting next week. Did this back when I was 18-20 & had amazing results!!! So I can’t wait!
Warmups: Walk up the hill 1x, 2 easy jogs 2x
Performed a total of 6 sprints from 1/2 to 3/4 speed. Last one was just under full speed.
Bench press: 3-3-3 or more. Goal for this week is to go for 10 rep max.
Warmup: 135×10: 155×3, 165×3, 145×8
Felt weak as hell, especially in my right delt! My workouts all week were out of place, so I’m sure it was due to my weighted dips that were done the day before. Quite humbling, felt like a weak little bitch! Ha! But a good intro back into the barbell bench press, which I hadn’t done in 2-3 yrs. Have been doing db’s only, but I’m adding it back in because I need to add more overall size to my frame.
Will keep doing the db’s of course for the detail work.
Front squats! 3-3-3 or more up to 10
Bar x8, 65×3, 85×3, 65×10
Posted in Other
October 17, 2007
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| Thur. 10/4/07
Bodywt: 180 lbs.
1 hr. tennis, med - high intensity.
Afternoon: Dynamic warm-up for 10 mins.
Hex bar Dl: 3×5 ( 4-5 mins. rest between sets )
Warm-up - 135×5. 195×5, 245×5, 275×5
Fri. 10/5/07
Dynamic warm-up for 8 mins.
Weighted dips: 4-4-2 or more (3-4 mins. rest between sets )
Warm-up - bw x 8, bw x 5. 30×4, 50×4, 65×2
Filmed the above wo, will post up today sometime.
Been a crazy week, workouts have been scattered all around. Will finish up this weeks training today, Sat. having completed all the big lifts, and, I’ve done a ton of core work every day, no missing. So that’s cool.
Layed low last night, didn’t drink too much & was sound asleep a little after 12 am. Today the plan is to get my chest/back, arms, legs & flexing in. For legs will finally get to do the front squat! Haven’t done this in yrs! So I’m really pumped up about it. And the gf & I are going together for some hill sprints. It’s hard to find a hill here in Fl. But I found a good one for some uphill & downhill sprints. After the hill sprints were going to Five Guys’. It’s the absolute best place on earth for a cheesburger! They’re better known up north. You guys heard of it? It’s amazing! |
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