JF's Sport Specific Journal - ABCbodybuilding

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  #1  
Old 04-20-2004, 03:34 PM
Johnny Flash Johnny Flash is offline
Johnny Flash is not in the shape he used to be!
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Join Date: Apr 2002
Location: Ontario, Canada
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Default JF\'s Sport Specific Journal

I've been getting increasing amounts of PM's about training for ball, or other sports that need similar skills, so I decided to start a journal. This way, people can see exactly how I train.

Just to be clear, I don't train for bodybuilding, which ofcourse means some things will be different.

April 20th/04 - Currently on dirty bulk to 225 from 205. Dirty is the key word, as I only eat like this 3 months a year, and it has always worked well for putting on mass. Any fat that I gain doesn't last past the first couple weeks of the season. If I don't reach that weight, I'm stopping the bulk at the end of june.

I'm currently in the offseason. Practices start again the second week of September. So my regiment will be: bulk till july, then heavy strength and speed program until practices begin. Once the season starts, I will be working out with the team.
  #2  
Old 04-20-2004, 05:12 PM
Syddles Syddles is offline
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Default Re: JF\'s Sport Specific Journal

Neat JF! I look forward to reading this. [img]/forum/images/graemlins/laugh.gif[/img] You always post good info on the boards, so I think all of us will learn a lot in here.
  #3  
Old 04-20-2004, 05:20 PM
diamondtim diamondtim is offline
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Default Re: JF\'s Sport Specific Journal

Cool I really look forward to this!!
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Height 6'0" Goal 6'0"
Weight 238Lbs Goal 200LBS
Body fat 28% Goal 10%
  #4  
Old 04-20-2004, 08:09 PM
Tuf Tuf is offline
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Default Re: JF\'s Sport Specific Journal

Cool, JF. Good luck with your bulk! [img]/forum/images/graemlins/cool.gif[/img]
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  #5  
Old 04-21-2004, 02:49 AM
Johnny Flash Johnny Flash is offline
Johnny Flash is not in the shape he used to be!
Light-Heavyweight
 
Join Date: Apr 2002
Location: Ontario, Canada
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Default Re: JF\'s Sport Specific Journal

"Tuesday April 21st"

Workout: Chest/Minimal Tri

Warm up/stretch

Flat Bench - 10/8/fail
Incline DB press - 10/8/6 (with 30 second static hold at end of last set)
Hammer Chest Machine - 12/10/fail
Cable Tricep Pushdowns - 10/8/fail
Butterfly Machine (1 1/2 reps) - 10/8/fail

Total Time in gym was about 50 minutes.

Nothing Special here really. Basic workout with the hold and the one and half rep on the last exercise. Body is still getting used to lifting again, so things will slowly get alittle more hardcore. But no point in wasting techniques when normal lifts will do for now.
  #6  
Old 04-21-2004, 04:01 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: JF\'s Sport Specific Journal

Best of luck with your bulk and I look forward to watching your gains. Are you going to post your diet?
  #7  
Old 04-21-2004, 04:45 AM
Johnny Flash Johnny Flash is offline
Johnny Flash is not in the shape he used to be!
Light-Heavyweight
 
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Location: Ontario, Canada
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Default Re: JF\'s Sport Specific Journal

Ya, I'm working on that now. It'll be up soon. There's other stuff I realize I haven't put in yet either.
  #8  
Old 04-21-2004, 05:11 AM
Johnny Flash Johnny Flash is offline
Johnny Flash is not in the shape he used to be!
Light-Heavyweight
 
Join Date: Apr 2002
Location: Ontario, Canada
Posts: 1,848
Default Re: JF\'s Sport Specific Journal

"Tuesday, April 20/04"

Food Intake for Today:

1:00pm
1 1/2 cups cooked oatmeal
1 scoop whey

3:00pm
340 grams spaghetti (half whole wheat, half normal)
1/4 cup president's choice pasta sauce
half chicken breast

5:30pm
PWO Shake

6:45pm
2 tbsp flax
half chicken breast

9:00pm
Burger King chicken sandwich combo (got water instead of pop)

1:00am
2 cans tuna
2 Tbsp natty peanut butter

Total Calories <font color="CC0000">3342</font>
Ratio <font color="CC0000">28/46/26</font>

This day was actually a bad one to start a journal for. The Leaf game party I went to, LEAFS WON! [img]/forum/images/graemlins/laugh.gif[/img] , screwed up my eating for the day. It could have been avoided, but I didn't plan ahead well enough. I'll get it next time, I may be on a dirty bulk, but BK is still too much for me.
  #9  
Old 04-22-2004, 07:31 PM
Johnny Flash Johnny Flash is offline
Johnny Flash is not in the shape he used to be!
Light-Heavyweight
 
Join Date: Apr 2002
Location: Ontario, Canada
Posts: 1,848
Default Re: JF\'s Sport Specific Journal

Thursday April 22/04

Today was Legs.

Warm up
Did 5 mintues medium pace on the elipical meachine, then 20 reps with light weight on the leg press machine.

Single Leg Push Offs 20/15/10
Done on the leg press machine. Start with one leg on the platform and the other under it. Push off hard and switch legs at the peak of the up movement. Done quickly, but alwasy controlled.

Hamstring Machine 15/12/4
Increased the weight by 30% for the last set.

Quad Machine 15/12/4
Same as Above.

Squats 20/15/12
These sucked hard. I have giant marks on my shoulders from the bar, and I stumbled into some guy after.

Calf Raises 10/8/6
Done on the smith. At the end of the last set, had a 60 second hold at the peak of the contraction.

Calf Lift Walk 3 Sets
Just like it says, a 45 in each hand and walk the length of the gym and back, going up on your toes after each step.

Warm down
5 minutes walking on the treadmill.

Not a bad workout overall, still somewhat basic, but we're getting there.
  #10  
Old 04-25-2004, 12:07 PM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: JF\'s Sport Specific Journal

Try Plyometrics. When I was playing BBall in high school it greatly incressed my jumping and driving. I went from 1 handed dunk to 2 handed 360. Plyometrics added about a foot to my vertical jump in like 5 months.
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