Tomorrow il do my chest and shoulder work added onto legs il see how i go though
Try to remain consistent, but really donāt beat yourself up over missing some work here and there. In the long term it will make little to no difference.
If you know what days your basketball is scheduled for, just work your program around it. When I played hockey, or any other sports I would usually just shift my program around it so that I wasnāt training on those days. It would be much more beneficial for you to be fresh for both basketball AND training than to be tired and half-assing one of them.
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Basketball training fridays and theres a basketball game every two weeks so i could do this sunday upper 1 monday legs tuesday off wednesday upper2 thursday legs friday basketball saturday rest
Also i habe to start training for the school 4k run which is in a couple of months so I donāt know where to fit that in i could do training for that on my two rest days but then i dont know how my recovery will go. Im thinking itl halt it a bit
As i found out today in basketball game. Im good at short bursts of speed (im a good sprinter) my endurance is sucky and get worn out quickly so doing 4k run practise will be bemeficial amyways. I dont know though my goal is muscle mass +strength gain so il be burning even more calories
Todays food
Breakfast spaghetti bolognese and cereal
Recess fruit, protein nut bar
Lunch chicken amd veggies
Afternoon soaghetti bolognesr
Dinner spaghetti bolognese
Before sleep casein
Donāt try juggling too many things at once.
If youāre playing basketball AND training for a 4K run, I would look up some 2day/week routines. Fit your schedule better and also give you more time to recover.
I know there are a few successful lifters on here that lift 2 days a week. Wendler has a few variations of 5/3/1 for 2 days/week as well. Just an idea.
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Thanks man appreciate it will see how it goes or i can do some running after my workouts i donno il experiment abit. I recoger pretty quick from my workouts it takes me 24 hours to recover from back/chest/quads/bicep/tricep/glutes work and 2 for hamstrings/shoulders so il see how recovery is affected
Well thats a bit depressing thats what i get for skipping legs. My friend i was hanging with today said that my legs used to be so big now they look weak and smallš²
Went running general fitness levek very low, ran 500metres then died .
You know what im done. Todaay i went to train but as usual as soon as i start i have no energy because i cant eat jack fucking shit.
Oh and no one will get me any food or peotein powder because apparently working out stunts your growth and its bad for you and proteij powder is a steroid and bad for you well how about fuck you. Oh and apparently i eat to much already and its bad how much food i eat and im selfish because i have to think of other people in the house. Well whatever cant eat anything im hungry all the time and i get sick so much.
Not much you can do but just go with the flow and adapt.
Is there a sports team you can join at your school?
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Yeah true , and no whys that
At your age doing some sort of school sport is a great way to both engage with people + build up your body in such a manner that will probably pay dividends in the future.
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True, i do play basketball though. My ideal choice of sport would be rugby if i could
Leg day ! Found good foot placement that feels ok on the smith machine so wicked!
Also had a mate come with me and motivate me to do legs so i trained hard as shit and nearly threw up at the end so this will be regular cos when i wanted to stop he said dont be weak do more reps and he kep saying grow thoe chicken legs lolš
:
Smith squat 4 sets 8-10 70kg
Leg curl 4 sets 8-12 8/20
On fourth set went balls out and did 15 reps even. tho that was death
Walk lunges 3 sets 15kg per hand
Leg extension 3 sets 10 on 14/20
Leg press 1 min as many reps as possible drop set starting at 80 kilos so do max reps with that then drop the weight and continue.
Bike sprints
Stretch
This was great and i loved it legs sore for once . No more skipping legs
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Light cardio today
No bicep and tricep gains in id say the last two months any tips people?
Legs not that sore today, it seems my revovery is really good .
Do it for 10 more years.
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