Had a chance to work out twice this week

This week, I had a chance to go and get a small lift session in twice this week.

Ugh...definitely feel my gains starting to slip away. But yet, when I lift, even though it doesn't feel as streamlined (probably because I'm tired, and just don't feel in the groove of lifting) I can still lift somewhat decent although my weight that I am attempting to push is a lot less then what I would be if I consistently lifted and pushed a bit more in weight each week.

I've been going through so much stuff lately that it has taken a toll on me mentally and physically. Lifting helps me to re-shape and re focus. On thursday, I did a full workout spread because I can probably only put in 2 - 3 days out of the week maybe to get a lift session in.

Today, I did a semi spread of mainly chest and some legs/back. Not too bad. I was able to hit 75 chest bench on the dumbells for a good 6 reps.

I'm confident I can probably hit 80's to 85's but will not attempt because my supplementary muscles are probably not up to where I want them to be so I won't end up hurting myself.

One of the most crucial lifting things I've learned over the years is that if you push too hard without knowing when to pump the brakes, it can lead to injury which will definitely cut you back a long time.

Missed a monthly update.

I missed a monthly update of the grind. Here's some pics from last months...err, Auguest? Progression photos.

Right now, I've transitioned into more of a maintenance phase as it's tough for me to keep up a daily workout schedule. Only getting 3-4 hours of sleep a day (that's if I throw in the workout). Trying hard to stay on the grind.

Before the maintenance phase, I did push 90lbs on the dumbell press for about 2-3 reps? GETTIN BACK CLOSE TO BREAKIN 100 BABY!....until I hit the maintenance mode for the next couple of months *sigh*


No worries. Once December comes, I'll be kicking it back into full gear once again and hope to continue making gains again.

Another step forward

This week was feeling pretty good kind of. I had a small scare when I tried to lift a dumb bell off a rack and strained my back a bit. It's better now. This happened earlier in the week.

I'm up to 85lbs on the dumb bell bench reppin about 8 reps on my highest set to finish off the heavy session I think? Not bad. I may push for 90lbs on the next heavy dumb bell bench session.

deadlift, up to 235 overhanded grip, I can push 275lbs sumo style.

Squat, I think I'm at about 235 or 245? Not sure as I don't keep track real well. I just go in and lift to how my body responds to the weights these days.It's feeling pretty decent but we'll see how well I can keep up the routine.

Sleep is a luxury these days and my schedule will be changing crazily after this week to where I will really have to utilize my time very well throughout the week if I really do want to keep up with workouts. Not sure if I will be able to keep up with basketball either.

We will see I guess. Progression pics from this month will be up next week!

Summer Transformation

At the beginning of the summer, I told myself that this is my last opportunity to make a transformation during the summer.

I pushed for this at the beginning of May ( Maybe a couple of days before May, I started training?).

Consistently, I worked out for about 6 days a week (sometimes 5). It's a particularly tough and weird split for me even though its so consistent because I'm currently focusing my goals between

-Maximizing Basketball Athleticism and gains
- Increasing my weight lifting status and gains.

As of Today, my weight lifting goals are pretty decent I'd say considering how I have been splitting it between basketball training 2-3 days out of the week and a pure crazy ball session on Saturdays (sometimes hitting up the gym in the evening for a double workout.

Here's a outline of how my training/workout schedule has been this past summer.

Before each workout on Monday-Thursdays , I'll always do a 10-12 min warmup run that is about 1 mile or 1.2 miles maybe

Monday - Typically a back attack day
Tuesday - Sometimes a chest or legs day depending on how I decide to mix things up.
Weds - Chest/Arms day if I did back the day before.
Thurs - Agility/Running Flexibility drills
Friday - Pure Ball handling/Shooting drills and training
Saturday - 3-4 Hours of Basketball Game day in the morning
               - This could be a double workout day where I would maybe shoot for a bit in the evening/do some dribbles exercises and then hit the weights with some maybe chest, legs, or back
Sunday - Definitely a chest day on Sunday.

As you can see, my days of which exercises I hit heavily rotates. If I were to do a pure workout routine for weights, it would definitely be a lot more consistent in my split.

I had a small injury yesterday from basketball that was a bit of a scare. I thought I blew out my knee but it turned out to be a sprain type of injury I think. So glad. If my knee wasn't supported by all the exercises I've been doing to strengthen that area, I'm sure I definitely would have blew my knee out.

Thankful and grateful for that. Will do another post later on this week to highlight this injury

Gonna post some photos from this summers transformation so far.
This is going to be a challenge to keep up with the gains from this transformation because of my life schedule. It's going to be drastically changing soon and I hope to be able to keep this up.

July Photos

June Photos

Killer chest workout

Just wrapped up a killer chest workout today. Will try to have progress pics to update for next week.

Hit the 75's for 6 reps for the dumb bell chest press. Goal is to hit 150 one day.

HALFWAY THERE!

January Back attack stack

Hit up the back work out last night. Today is going to be either legs or chest , we will see.

I have to constantly keep up with the legs otherwise my knee/hip somewhat problems will lapse and cause more pain when I do more of my athletic activities.

Here's a pic update and my routine for yesterday

- Stretch for about a good 5 min - 10 min
- Run on treadmill for 10 min at about 5.0 - 6.0 pace (I should probably do this first instead of stretch first).
     Dynamic warm ups are usually supposed to be better to help the body get more in tune with the dynamic ranges your workout will consist of. Also for stretching so you don't pull any muscles or whatnot

- Pull down's on the iso pull down machine.
- Deadlifts (5 sets)
- Lat Pull downs
- Rows on that bar handle thing ( I don't know the name of it)
- Bicept curls on the bar / over arm thing ( I really need to re-learn the names of these exercises as I've been working out a while already for many years...)
- Incline chest press machine

Total workout time about 1:15ish with the running in already too.

Still need to come up with a channel name for my athletic endevours...

Back at it again

It's 2018,

Back at it again after this long hiatus. Gonna see how far we can get this year. I regressed a lot due to a lot of set backs that kept me from working out.

Today was leg day.

10 min run 1 mile

- 5 sets 10 reps of barbell squats
10 x 45lb (bar only? )
10 x  95lb
10 x 135lb
10 x 155lb
10 x 135lb

leg extensions

hamstring curls

thigh abducters

lunges

arms
skull crushers -
3 sets of bar + 10lbs