Archive: » 2013 » March

My Lifts

CURRENT (3/14/2013)                                    PERSONAL BEST Weight:                                                 235                                                                         238 Vertical                                                32"                                                                        ...

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Chest

Note all weight is in pounds.  I do my best not to take too long of a break in between sets.  Just add the weight, sit back down and go again, so 30-60 seconds between sets.  I also don't do a few standard exercises bc of the shoulder injuries, so decline dumbbell and smith are usually avoided FLAT Bar                                  Smith                           Dumbbell 135 x 20                       135 x 20                      70's x 20 185 x 15                       ...

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My Current Workouts

When doing my workout, depending on the day, superset, routine, etc... I'll do anywhere from 5-8 of of these exercises per body part w the noted weight... Chest Back Legs Shoulders Biceps Triceps

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Workouts

Now, this is the one where people always ask me the details, but I think the above 2 mixed with how you work out and proper rest are all equally important. I have found 4 types of workouts I try and integrate into my workout.  I see how my body feels at the beginning of the week and choose what i feel will benefit me best based off the past weeks results.  I try and go a month of one routine and then switch, but while here I've switched it up every 2 weeks and noticed some great results.  I'll break down the basic ideas first and then the reps and weight later... Workout 1: Monday:  Chest Tuesday:...

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Supplements

I know a lot of people are against them and plenty have negative side effects if used improperly, but I have found some of them to be very beneficial.  I have tried just about everything on the market and have, again, seen what works for me and my body.  But remember, what I have seen work for me, has had zero effect on friends who I've suggested it to, and vice versa. I have always stayed clean as far as anything illegal or banned by the NCAA or leagues overseas.  I've done some things like Finaflex that were test boosters, and I definitely saw results, but the bad outweighed the good as far as I was concerned,...

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Diet

Given all of my caloric expenditure, my dietary needs are well above most people, even body builders.  Lately, while living in Vegas, I have taken time off from basketball to let a few nagging injuries recover while trying to gain weight.  Since I don't have all that cardio that comes from playing ball, I have been trying my best to eat as healthy as possible.  Outside of a few cheat meals bc of convenience, almost all of my diet comes from: Almonds, oatmeal, bananas, strawberries, mangoes, blueberries, greek yogurt, tuna fish, brown rice, sweet potatoes, baking potatoes, skinless chicken...

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Training

First and foremost, I have never made a claim to be a specialist in anything to do with training, working out, dieting, etc... I have tried just about every type of diet, workout and supplement out there, and this is what I have found to work for me.  My dietary and fitness needs and goals are very different than most peoples', but since people have requested it, here it is.  For the record, I do have my certification as a personal trainer and have been a fitness and basketball coach as well as a PT overseas as well as in America.   Diet: Given all of my caloric expenditure, my dietary...

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