Basketball4life's Cutting, Bulking, and Progress Journal

Day 1, 180 lbs
Run 1 mile in the morning before anything.
Breakfast
2 eggs on 1 piece of toast.
Snack- Apple
Lunch
Light ham sandwhich, low fat, blueberrys, and pudding (that was a nono, i didnt pack it!)
Supper
1 bowl of potatoe soup
1 small ham and cheese sandwhich on a roll.
 
Drank a lot of water!
Workout
Beginning plyometrics that came with strength shoes, great workout, hopefully it will help me with my vert..
 
Here is me. Somewhere around 20% body fat. Im 6'3" and 15 years old. 180 lbs morning weight.

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

plyos aint gonna help much until youre full squatting at least 1.5x your bodyweight

Day 2, 178 lbs
Ran a mile
2 eggs
1 apple
peach
1/2 baked potatoe with broccoli and butter
2 tacos with 90% lean ground beef, kidney beans, and lettuce
lots more water
Some leg presses and calf presses, as well as chest, back, and bicep machines. Had to figure out what i needed to make as a workout program. I think it will be something like this for the first month.
Monday
Plyometrics that come with strength shoes (great workout!) and run 1 mile
Tuesday
Leg presses
5x170
5x190
5x210
5x230
5x250
Calf presses
5x190
5x210
5x250
5x270
5x300
Leg Extensions
5x165
5x185
5x205
Arm curls
5x50
5x60
5x70
5x80 (weak arms, just starting out)
Flys
5x40
5x50
5x60 (weak chest as well, lol)
Run 1 mile
Wednesday
Plyos with strength shoes and run 1 mile
Thursday
Same as tuesday
Friday
Run 1 mile
Saturday
Same as Wednesday
Sunday
Deadlifts
5x100
5x100
5x100
5x100 (unfortunately that is all the weight i have but i know i can do more)
Powercleans
5x50
5x60
5x70
 
Days that i feel good i will throw in some squats and toeups with heavy weight. 
 
 

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Well, day three and day four were interesting...

Day three i got up, 176 lbs, ran a mile
cant remember what i ate for breakfast and lunch but both were healthy and light
supper we had gone to bk and i had a burger and a shake, bad choice but i hate salad, it was on a overnight youth group activity so i burned that off pretty quick, all good
the next morning on the way back we went to mcdonalds and i had a steak, egg, and cheese bagel, NOT healthy but there was nothing healthy there for breakfast
went home, hunted for a few hours, had 2 light tacos with beans, lettuce, and 90% lean ground beef, and went to bed. Skipped supper

Got up this morning and ate breakfast, and i was at the same weight as friday morning, 176! Yeah! No more treats for me... I will post up day five after i am done with eating and working out today..

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day five, 176
2 fried eggs on 2 pieces of toast
2 glasses milk
1 helping rice/chicken/broccoli casserole
8 brussel sprouts
1 helping rice/chicken/broccoli casserole
too many (like 8) crackers with either pimento, hash, or cream cheese on them
BAD CHEAT! GRRRR! I was starving....
plyometric strength shoes workout, 30 minutes, beginner

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Watch those leg extentions, they're very rough on the knees.
I would drop the press and extentions and stick with squats and lunges if your looking for additional leg work.

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

The first moment i have bad knee soreness or warnings i will cut them out...
Dont have the ability to do much on the squats due to no rack/cage..

Day 6, 176, 20 minutes on elliptical treadmill after waking, 300 calories burned
2 scrambled eggs
2 glasses milk
pretzel nuggets
apple
lowfat cheese sandwhich
low fat beef stroganoff on rice
corn
practiced some basketball, my shoulder got screwed up the other day trying to ice skate, popped it out of socket a bit, otherwise i would have done deadlifts/powercleans today...
Tomorrow is leg day on the compounds, yes!
Also, have been working the legs for about 2 weeks now, getting into a routine finally, but i checked my vertical compared to 2 weeks ago, and it is up 1 1/2 -2 inches, yeah baby!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day 7, 175, 20 minutes of strength training on the elliptical, 6-10 resistance
1 cup cheerios with 1/2 cup milk
 
4 saltines and a chunk of low fat mozzarella cheese
 
1 serving chicken/rice/broccoli casserole
1 peach
 
1 90% lean ground beef skillet cooked burger, piece of american cheese on top, in a hot dog bun
salad with salt and pepper, shredded low fat mozzarella cheese
1/2 serving low calorie home made apple crisp, no milk
 
Workout
Calf Press (next time, scrap all weights below 230)
5x150
5x170
5x190
5x210
5x230
5x250
5x270
5x290
5x310
5x330
5x350
(form goes downhill)
5x370
5x390
5x400
 
Leg Press
5x160
5x200
5x210
5x230
5x250
 
Leg Curl (hate these!)
5x100
 
Leg Extensions
5x150
5x170
5x200
 
Leg Raises in the Captains Chair
2x10
 
Chest Press
5x80
3x100
 
Dual Axis Pulldown
5x90
5x110
5x130
5x150
 
Back Extensions
5x90
5x110
5x130
5x150
5x170
5x200
 
Today was plyometrics day with the strength shoes as well, good 40 minute workout
 
I WANT ripped legs and to be able to dunk!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

umm...you need to squat lol.

Yeah, i know, but this lifting is for PE, and my gym teacher wont let us do freeweights because we cant effectively spot each other, and i dont have a squat rack at home.....
Hey thanks for reading this!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

go on ebay and get a cheap rack, or join a gym

A heavy set of deadlifts can also cause any nearby woman to spontaneously conceive a child

Mavric850


go on ebay and get a cheap rack, or join a gym

yeah.  There's no substitute.  The reason your're vertical is only 15 inches is because you dont have enough absolute strength to apply.  Even if you have good jump efficiency and speed-strength you're vertical isn't going to be high because you just don't have the leg and core strength needed.  You need to find a way to squat.  Hmm...you could deadlift or hack squat in the meantime.  You wouldnt need a rack to do those.

Thanks for all the info! I did deadlift last night as well as bicep curl some..

My abs are sore this morning.
I only have a small bar, and some weights, so i could only do 100 lbs on the deadlift...
Bicep curl
R 5x18x2 sets
L 5x18x2 sets
5x70
5x90
10x100

Did one set of power cleans as well
5x70

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

you need to squat... squat with dumbells at your side... i think you should stick to a more solid routine that isnt as inconsistent...just my two cents

Height = 5'9
11/01/09...11/12/09...06/19/10
Weight = 184...186...195   
B.Squat = 315...365...435
Deadlift = 385...405...455
Cleans = 155...175...275
Bench = 245...255...335

Never thought of db squats, i will try that...

Today

173, no treadmill
Very sore abs!

1 cup granola
1/2 cup milk

1 apple

1 small plate of thanksgiving dinner, corn, tiny bit of mashed potatoes with a little gravy, a bit of stuffing, bit of turkey, bit of sweet potatoes 1 small piece of pie, i was a good boy compared to the damage i could have done!

1 sweet potatoe
1 small piece corn/cheese bread
3 bites beef stroganoff

Basketball practice started today, again tomorrow.


So, basically, until December 7th (first game) i will lift tuesdays and thursdays at the compounds and abs. practice wednesdays and thursdays, plyometrics sunday, tuesday, friday, and deadlift/squat/bicep curl a few days in between. Run sunday, monday, tuesday, friday, saturday.

How does that sound??

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

basketball4life


Never thought of db squats, i will try that...

Today

173, no treadmill
Very sore abs!

1 cup granola
1/2 cup milk

1 apple

1 small plate of thanksgiving dinner, corn, tiny bit of mashed potatoes with a little gravy, a bit of stuffing, bit of turkey, bit of sweet potatoes 1 small piece of pie, i was a good boy compared to the damage i could have done!

1 sweet potatoe
1 small piece corn/cheese bread
3 bites beef stroganoff

Basketball practice started today, again tomorrow.


So, basically, until December 7th (first game) i will lift tuesdays and thursdays at the compounds and abs. practice wednesdays and thursdays, plyometrics sunday, tuesday, friday, and deadlift/squat/bicep curl a few days in between. Run sunday, monday, tuesday, friday, saturday.

How does that sound??

Monday
Dead Lift
Bench Press

Tuesday
Plyos

Wednesday
Practice

Thursday
Squat
Pull Ups

Friday
Plyos

Saturday
Off

Sunday
Off


Cardio Mon-Frid

Height = 5'9
11/01/09...11/12/09...06/19/10
Weight = 184...186...195   
B.Squat = 315...365...435
Deadlift = 385...405...455
Cleans = 155...175...275
Bench = 245...255...335

Im SO dumb!!!!

For my vertical, i wasnt accounting that i lost a whole foot from my shoulder to my elbow, that DOESNT go above my head! So, actually, my vertical is somewhere around 23", NOT 11"!

O well!

I touched rim several times today, yeah baby!!

Day 9, 172 lbs
1 cup granola, half cup milk

5 round crackers and chunk of low fat mozzarella cheese

lebanon baloney, mozzarella cheese, sandwhich

1 apple

no pie today!

3 pancakes
2 fried eggs

basketball practice was good today, lots of cardio.

Abs are sore today still!

My workout today

30 captains chair leg raises
cutting leg press out, bad for back
Back Extensions
130x5
250x5
170x5
190x5
Assisted dips (17 resistance) 10
Assisted chin ups (17 resistance) 10 I really enjoy both of these, i will be doing many of them...
Calf Press
5x280
5x290
5x310
5x330
5x350
Rows
5x50
5x90
5x110
Flys
5x37.5
5x50
Chest Press
5x70
5x90
Tricep Extension
5x50
5x70
Bicep Curl
5x50
5x70
At this point my shoulder was about to pop out again, so i laxed off, didnt want to hurt it again, it just needs to fully heal...

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day 10, 171 lbs,
20 minutes on elliptical, 3-7 resistance

1 cup granola
1/2 cup milk

10 combos

1 apple
ham sandwich

1 piece of bread
1 bowl pea soup
1 small serving apple crisp, no milk

Did plyometrics today
and
tried some db squats.  I held one dumbbell with 60 pounds on it in front of me, squatted down till it hit the ground or barely before, and brought it back up. it was like a mix of deadlifts and squats.
3x5x60

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day 11, 171 lbs
Went hunting

2 scrambled eggs, with kidney beans and sharp cheese

1 soft shell taco with kidney beans, sharp cheese, and bbq sauce

1 serving kilbasa (that how you spell it?) dish, kilbasa, cheese, peas, rice, and bbq sauce

I picked up and loaded firewood for 2.5 hours today, that was my workout, and a good one it was, lots of uphill for the calves, hamstrings, and quads, lots of deadlifting for the back, lots of throwing and carrying for the biceps, forearms, and triceps, great workout!

Just did 100 toeups, straight, good calf workout right there...

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

171
1 cup granola
1/2 cup milk

plyometrics in the morning before anything
100 toeups

healthy low fat, low grease home made steak fries
1 sloppy joe
corn
small piece cherry pie

1 grilled ham and cheese sandwich
1/2 apple

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day 13
171 lbs

1 cup granola
1/2 cup milk

2 mini (tiny) banana muffins

1 chunk of mozzarella cheese
1 saltine

1 ham sandwhich

1 serving macaroni and cheese (home made)
1 small serving mixed veggies
1 small serving applesauce
1 piece of apple pie

1.5 hour basketball practice

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day 14, 2 weeks in!
168 lbs

1 cup granola
1/2 cup milk

15 combos (cheese filled)

1/2 ham, lettuce, cheese hoagie
1 apple
1 piece of amish friendship bread (google it! dont ask! lol!)

1 serving veggie/beef stir fry on rice
2 scoops of vanilla ice cream (probably should save that for bulking someday, whoops!)

Good hard workout today, my arms and traps were SPENT!
Assisted Dips
plate 15, 10 reps
plate 12, 5 reps
plate 8, 5 reps

Assisted Chin Ups
plate 17, 10 reps
plate 15, 10 reps
plate 13, 10 reps
plate 10, 5 reps
plate 8, 4 reps to failure

Calf Press
5x290
5x330
5x350
5x380

Leg Extension
5x150
5x200

Leg Press
5x230
5x250
5x290
5x330
5x350
5x400
5x410
5x450
5x350
I brought it back in, back is not as bad as i thought! Really surprised myself, upped the weight big time in 2 weeks, by 180 lbs max!
Rear Delt Rows
5x90
5x110
Bicep Curl
5x50
Leg Lifts
3 sets of 10 reps


Really was a great workout, I'm sore! Felt good though!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Im going to put up my weight every 3 days now and wont be putting up my diet since I have it well under control. Still cutting.
Yesterday was a rest day, i was very sore from my workout and practice was canceled.

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Happy Thanksgiving!!

Other than eat, in moderation that is, i did take a 20 minute run on the elliptical treadmill, 3-7 resistance, burned some of it off, felt good.

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Day 17 i think

Ate well again today, but..

Did a full truckload of firewood
Then
Toeups
100 lbsx20 reps
Right bicep curl, 10x17x2
Left bicep curl, 10x17x2
Right forearm curl, 10x17
Left forearm curl, 10x17
Stiff Leg Deadlifts
20x100
Bent leg deadlifts
10x100
15 pushups
Tried guerilla cardio today elliptical, 3x resistance
4 minute warmup
20 second sprint
20 second rest
20 second sprint
20second rest
20 second sprint
30 second rest
20 second sprint
40 second rest
20 second sprint
40 second rest
By this time my left quad (half as muscle as my right) was about to give out on me since i was on the elliptical
so
3 minute jog
1 minute jog on 10 resistance

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Well, ive lost a full inch off of my waist, and i started at 20% body fat, and using the same calculator, im down to 18%!  Slowly, but surely!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Well, i survived through thanksgiving only gaining around 2-3 pounds, which i will work off.  So much pie in this house, and i absolutely love pie!!!!

Lots of leftover turkey though, so thats good for me :)

This morning was
Get Up
5 minute warmup on elliptical
1 mile run outside (too cold! BRR!)

Then this afternoon
Planks
2x30seconds
Mountain Climbers
25x2 (great for abs!)
2 minute warmup on elliptical on 5 resistance
8 minutes on elliptical 10 resistance strength training to build up some quads

Dont have the money for whey protein at the moment, so now before workouts
1 cup milk
some turkey (not much)
After the same

Bench Press
2 sets
5x50
2 sets
5x60

Only at home though, not at the gym.

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

I realize that im just being stubborn, i do need to be more consistent.. Once I start seeing results i will of course up my weight.

Sundays
Elliptical in the morning, endurance
Bench Press
Vertical Training
Bicep Curls
Forearm Curls
Toeups with weight
Wall Sits

Mondays
Elliptical in the morning, HIIT
Deadlifts
Planks and Mountain Climbers
Possibly Basketball Practice

Tuesdays
Elliptical in the morning, strength
Vertical Training
Calf Press
Leg Press
Assisted Chinups
Assisted Dips
Leg Raises
Leg Extensions
Rear Delt Rows
Wall Sits


Wednesdays
Basketball Practice
Bicep Curls
Forearm Curls
Bench Press
Toeups, no weight

Thursdays
Elliptical in the morning, endurance
Same as Tuesdays, no vert training
Basketball practice

Fridays
Elliptical in the morning, HIIT
Vertical training
Deadlift
Wall sits
Planks and Mountain Climbers

Saturdays
Elliptical in the morning, Strength
BELOVED REST!

Now, the thing is, i only have the weights on tuesdays and thursdays till Christmas break, so that gives me 3 weeks about, but i will find things to do, trust me! Once Christmas break hits, i will have hopefully hit 165, gained some good strength (not a ton but some), and then will have to switch over to just bench press, lat bar, flys, and good old pushups instead of all those presses, chinups, dips, leg raises, etc.

I just need to work hard and SUCK IT UP!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.

Kinda late here, but you really need to start squatting, and at your stage atleast 2 times a week, maybe even 3..I know your situation, but you need to find a way to squat, since your lifting for PE, i'm assuming y'all have a weight training class? Join that.

"There is no elevator to success, you must take the stairs."

"The only time success comes before work is in the dictionary"

connelly


Kinda late here, but you really need to start squatting, and at your stage atleast 2 times a week, maybe even 3..I know your situation, but you need to find a way to squat, since your lifting for PE, i'm assuming y'all have a weight training class? Join that.

I know i do...  No, not a weight training class, my school is too low budget for that, lol.
Basically, we get to lift on the machines until Christmas break, just as a different part of PE..
Now, would DB squats work? Holding one at each side or just one in front of me?
Thanks!

Bulking now.

6'3". 168 pounds. BF% 17. Goal, 205 pounds, hopefully BF% not over 22. Then cut down.