Training journal / and more!

Wed. 10/3/07

Dynamic warmup for 8 mins.

Chest / Supercat jumps / Box squats

Towel bench - 5-5-5 or more (3-4 mins. rest between sets)

Warmup 135×8: 165×5, 170×5, 180×8

Db Reeves press: 5×8-10 ( 1 1/2 mins. rest between sets )

50×10, 50×10, 52.5×10, 70×10, 80×8

Supercat: ( 2-3 mins. rest betweens sets )

Fast speed jumps: 90×15, 100×15

Angle plate 1/4 squat jumps: 100×10, 90×10

About 3 hrs. later….

Dynamic warmup for 10 mins.

Box squat: 10-8-6 or more ( 3-4 mins. rest between sets )
No belt
Warmup - BWx8, 135×5: 170×10, 190×8, 210×6

Hot tub: 15 mins.

Tues. 10/2/07

Was suppose to be back/chest, got done my back WO, but had nothing left in the tank! So I called it a day. Rested with the gf, watch “Knocked Up”, which was ummmm. ok, nothing great. Funny but kinda stupid.

2 scoops of Supercharge

Dynamic warmup for 10 mins. Dot drill 1x

Lats: 5×8-10 - 1 1/2 mins. rest between sets

90 degree chinups - feet elvated: 10, 8, 8, 7, 6

1 arm db power rows: 30×10, 35×10, 35×10, 40×10, 50×10

Stretched lats out hard for a couple mins.

That was it, rested up so I would be ready for Weds. workout. So today the plan is to get my chest arms & legs in, then I’ll be caught up for this week. And some flexing.

Trained the HS kid again last night on the Supercat, his friend who came along wants to start it up as well. So on Thur. evening I’ll be puttin’ both of them thru it. I’ll soon start up a journal with their training & their upcoming bball season. Will tell them about TVS so they can get on here & join in on everything.

Thur. 9/27/07

Had a nice relaxing day. Layed out in the sun for 30 mins. and was on here all day, and just took it easy for the most part. I needed it! Did a little bit of training, just had to……

Flexing: 20 mins. I now have a 6 pac. Great feeling AND I don’t look skinny! I’ve got a decent amount of muscle on me at 180. My goal by the end of this yr. is to be 185, bodyfat 8%. I have many other short-term goals that I will post up this weekend if I have time. Weekends are super busy for me with work & lots of play.

Bball: 35 mins. Lots of shooting, etc.

And that was it. Trained my student, I’ll call him MM, because he looks like Mike Miller. Miller plays for the Grizzlies & has a awesome bball game. Best 3 pt shooter in the league!! Had him on the Supercat, will give the workout later in his log that I will make up soon. My goal is to make him into a D1 prospect! His dad played pro football, so he has good genes. And all my hoop knowledge that I’ve given him over the yrs. has had a huge impact on his game.

Tues. 9/25/07

2 scoops of Supercharge!

Delts/arms/forearms 5×8-10

Dynamic warm up for 12 mins. Dot drill 1x

Delts: ( 1 1/2 mins. rest between sets )

Scott press: 40×10, 50×10, 50×10, 52.5×10, 70×10

Triceps: ( 1 1/2 mins. rest between sets )

Decline ez bar exts: 27.5×10, 30×10, 32.5×10, 35×10, 40×10

Single arm db kickbacks: 5×10, 5×10, 6 1/4×10, 6 1/4×10, 10×10

Biceps: ( 1 1/2 mins. rest between sets )

Standing ez bar curls with arm blaster: 40×10, 42.5×10, 45×10, 50×10, 55×8

Db incline curls: 30×10, 30×10, 32.5×10, 40×8, 40×8

Rest, ate & and about 2 hrs. later did the following.

Flexing: 25 mins.
IronMind gripper: 4 mins.
Stretching: 12 mins.
Before bed, hot tub for 18 mins.

Great workout, pushed it hard. The aching I got while doing the kickback was wild! Second time I’ve done kickbacks & they hit the triceps hard in that position. Pure bb exercise it is! Need to start putting in my daliy food/supp. intake.

Here’s my weekly routine, can’t wait because I’m adding back the front squat, which I believe along with the box squat & Dl are the best for a killer vertical.

Mon.: Back & chest / legs / flexing / stretching

Tues: Delts & arms / flexing / stretching

Wed: Weighted dips / Supercat / legs / flexing / ab flexes / stretching

Thur: Flexing / stretching

Fri: Back & chest / Explosive - Supercat / legs / flexing / stretching

Sat: Delts / arms & forearms / flexing / ab flexes / stretching

Sun: OFF! R&R

Will throw in bball whenever possible, along with backboard touches. Tennis is my livelyhood, so it’s in there of course ( have to stay sharp )

Exercises I’ll be using, I mix them up from time to time.

Mon: Back & chest - weighted chins & w/o wts. 1 arm db rows / Towel bench press, Reeves db press. Legs - box squat, Hex bar sldl.

Tues: Delts / arms & forearms - Scott press aka Arnold press, leaning db side laterals - Triceps - decline ez bar exts, incline ez bar exts or kickbacks. Biceps - Standing ez curls w/ arm blaster, incline curls. Forearms - reverse grip scott curls & reverse grip cable curls.

Wed: Weighted dips / legs - Supercat training. www.powernetics.com / Hex bar DL, lunges / side lunges

Thur: Flexing & pool workout. Active rest for the most part.

Fri: Back & chest - Reverse grip lat pulldowns, straight arm pulldowns or db incline rows. Chest - bench press ( flat ) & db bench on high incline. Legs - Supercat, front squat, split squats, ghgr

Sat: Delts / arms & forearms. Military press ( front ) Triceps - rope exts & single arm exts. ( cable ) Biceps - Scott curls & cable curls. Forearms - bb wrist curl & reverse grip ez bar curls. Ironmind gripper.

AND, Hindu training will be thrown in as finishers whenever possible.

For recovery: Hot tub, hot epsom salt baths, hot & cold showers, massages, chiro, pool recovery wokrouts, EMS machine aka Russian stim, Tiger Balm and lots of ice! Actually the gel packs.

A little about my training:

I’ve enjoyed bodybuilding since I was a kid, and growing up watching my dad workout all the time must have rubbed off on me. So I’m currently doing a BB routine along with my more athletic training, which is for tennis & basketball, it’s the BFS program. Past couple months I’ve only been doing the box squat, DL, weighted dips, dot drill, split squat & lunges and two of my favs, the SLDL & GHGR.

But I’ve missed doing the towel bench, regular bench & front squat, so I will be adding those in once again! ( maybe the military press too! ) They’ll also give me some more added size, which I could use.

Also, I have a weapon that the top college & pro teams use for speed & vertical. It’s called the Supercat. www.powernetics.com I’m in my prime for building strength & explosiveness, so I’m ready to go full steam & see what this baby can do for me. The past couple of months I’ve been building up my strength getting ready so I’m well prepared for the rigors of the Supercat. And now it’s time, time to fly!

Back in late April I felt at a stand still with my progress with building my ultimate physique, so one day I was on Bill Pearls website & found that one of his top students, Jim Morris, was doing 1 on 1 online training. He’s a former Mr. America, which he won at the age of 37! So by working with him I’m finally taking that next step in attaining my Steve Reeves build!

www.gymmorris.com

His knowledge has been great & I’ve applied every bit of info he’s given me. In the latest Iron Man bodybuilding magazine they did a big interview & photo shoot of Jim now at 71 years young. And he’s awesome! Below is a link to the unedited interview.

http://www.ironmanmagazine.com/index.cfm?page=article&go2=1479

As of late I’ve been super busy! So I contacted Morris to see what I should do. So with what he said I pretty much will be training on most days early in the morning. Very early!   The only training I’ve done in the morning is some running back many yrs. ago. I remember starting was a drag, but once I got going it felt great. And the rest of the day after that was much better than if I hadn’t done any running at all.

So hopefully I’ll get that same feeling with my BB/athletic workouts. And going to bed early is a must!! Until next time.

I train for bodybuilding & for athletics all blended into one. My main sports are tennis & basketball. I’m a tennis pro/instructor, so I play quite a bit & have to make sure I’m always on top of my game. Alot of teaching pros get fat or lazy because they stop playing & only teach. But I believe that a tennis pro should stay sharp because you should not only look the part, but be able to play the part! Also, I get alot of people on vacation that are very good players & would love to say that they beat such & such pro. And as a pro, at least in my book, that can’t happen! And because of my training, it doesn’t.

Been playing bball since I was little, I’m a basketball robot. Love it! And training for a big vert is one of my top goals for the last couple of yrs.

Being trained by the great Jim Morris.  It’s a 6 day split & I’m highly enjoying it! 

 Soon I’ll start up my training again on my Supercat vertical jump machine.  It’s the best for building ones vertical!  I can’t wait and will be using it 2x a week with various exercises.

http://www.powernetics.com/index.php?pgid=1