Whiteflash's Get Stronger and Faster Log

Training Training Logs
221

Got halfway through the 17" arms thread and got inspired to take some measurements.

Height- 5’9"

Weight- 175

BF- ? Guessing 12-13%, still have a 4-pack when flexed

Chest- 45"

Waist [relaxed]- 32" and change

Obliques- 34"

Hips- 37"

Upper thigh RL- 24" LL- 24.5"

Lower thigh RL- 20.5" LL- 21"

Left calf- 15.75" Right calf- 15.5"

Right upper arm [flexed]- 15.25" Left upper arm- 15.5"

Right forearm- 12.75" Left forearm- 12.25"

Neck- 16" and change

Don’t have any before measurements aside from chest and calves. Last august chest measured 43", and I weighed almost 10lbs more, so that’s cool. My calves have shrunk down from over 17" on both legs, but with no basketball and no direct calf work guess that’s to be expected. Calves have always responded quickly for me, so that shouldn’t be an issue. Within the next year I’d like to get my thighs over 27", arms to 17", calves to 17" and whatever else grows, grows. Figure I’ll have to weigh around 185lbs for that. My chest grows from whatever I do and my back’s not far behind. Don’t know what my shoulders measure 'cause the tape measure only went to 48". I’ve got some work to do…

222

I’ve been following the log but I’ve never posted.

Good stuff, I’ll be watching and learning.

223

[quote]Flow wrote:
I’ve been following the log but I’ve never posted.

Good stuff, I’ll be watching and learning.[/quote]

Ha, thanks brother. Trust me, before too long I’ll be asking you all the questions.

224

Speed bench-50%-135x10x3

B1]Weighted nuetral chins-bwx5,+30x5,+55lbsx4x5

B2]CG Floor press-135x5,185x5,205x4x5,185x2x7

C1]Db rows-80’sx3x10

C2]CG push-ups-+45x3x10

Watched the bench vid by Tate the other day and noticed my wrists bend when benching. Really tried to correct that today. Worked great on the speed bench, not as well on the floor presses. Either way I’m getting stronger. The 205’s felt easier today than they did last time and that’s with a closer grip. Cannot fucking wait to test my max’s.

225

Speed box squats=50%-185x10x3

GHR’s-4x5

Pistols on 14" box-3x10

Forgot to do lunges. Figure it out next week. Ya’ll be good.

226

Flash, what’s good man? Sorry about your Rockets, nothing to be ashamed of bro. They did well.

Dang, 3x10 pistols, nice work man!!! Hope the knee is getting close to 100%.

Be easy man.

227

[quote]tmoney1 wrote:
Flash, what’s good man? Sorry about your Rockets, nothing to be ashamed of bro. They did well.

Dang, 3x10 pistols, nice work man!!! Hope the knee is getting close to 100%.

Be easy man.[/quote]

Thanks man, no worries. Now if they can let McGrady show out for the first few weeks of next season to show he’s not damaged goods and trade his ass for a good young 2 and maybe an athletic back-up wing or two they’d be set.

In those pistols defense, I was bouncing off that box pretty good.

Likewise brother. What pick did your Thunder get again?

228

Phase 4 Week 2

CG Incline-95x10,135x8,185x3,205x1,215x4x1

B1] CG decline-225x7,205x2x8

B2]CS db rows-60’sx3x8

C1]Scap wall slides-3x12

C2]Db hammers-35’sx3x12,12,7

Way hungover. Despite that had a pretty good workout. Went to a different gym with no CS row setup so subbed the db’s on an inclined bench. Girls outta town so gonna grub, watch the game and indulge in an obscene amount of internet porn. If I don’t check in for a few days don’t worry…

229

[quote]WhiteFlash wrote:
tmoney1 wrote:
Flash, what’s good man? Sorry about your Rockets, nothing to be ashamed of bro. They did well.

Dang, 3x10 pistols, nice work man!!! Hope the knee is getting close to 100%.

Be easy man.

Thanks man, no worries. Now if they can let McGrady show out for the first few weeks of next season to show he’s not damaged goods and trade his ass for a good young 2 and maybe an athletic back-up wing or two they’d be set.

In those pistols defense, I was bouncing off that box pretty good.

Likewise brother. What pick did your Thunder get again? [/quote]

We got the third pick, which is two picks lower than I would have liked, because it would have been nice to get Blake Griffin and have him play for the hometown team.

At this point, if the Thunder don’t trade up, we need to get Hasheem Thabeet. He will fit the bill nicely on the defensive end, and any offense we get is a bonus.

Although if he is taken, my man Ricky Rubio will fit the bill nicely. Allows Russell Westbrook to move to the 2, which is his natural position, and let Ricky run the show.

Have a great week man.

230

[quote]tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, what’s good man? Sorry about your Rockets, nothing to be ashamed of bro. They did well.

Dang, 3x10 pistols, nice work man!!! Hope the knee is getting close to 100%.

Be easy man.

Thanks man, no worries. Now if they can let McGrady show out for the first few weeks of next season to show he’s not damaged goods and trade his ass for a good young 2 and maybe an athletic back-up wing or two they’d be set.

In those pistols defense, I was bouncing off that box pretty good.

Likewise brother. What pick did your Thunder get again?

We got the third pick, which is two picks lower than I would have liked, because it would have been nice to get Blake Griffin and have him play for the hometown team.

At this point, if the Thunder don’t trade up, we need to get Hasheem Thabeet. He will fit the bill nicely on the defensive end, and any offense we get is a bonus.

Although if he is taken, my man Ricky Rubio will fit the bill nicely. Allows Russell Westbrook to move to the 2, which is his natural position, and let Ricky run the show.

Have a great week man.[/quote]

I like the Thabeet move. Gotta be honest man, I don’t see what everyone else does in Rubio. “They” keep talking about his vision and ability to change the pace of a game, but from what I’ve seen I don’t get it. He’s kinda slow, doesn’t shoot particularly well and will be a devensive liabilty for years. He just seems way overrated to me. If I were gonna take a point in this draft I’d take Brandon Jennings. He’s like Kenny Anderson with hops. His jumper’s a little shaky and he’s always trying to make the overly flashy play, but the kid has game. Major game. He gets wherever he wants whenever he wants to and flat makes plays. He needs to get stronger and definitely work on his jumper and decision making, but the kid’s gonna be an all-star in a few years.

Thanks brother, you too.

231

[quote]WhiteFlash wrote:
Phase 4 Week 2

CG Incline-95x10,135x8,185x3,205x1,215x4x1

B1] CG decline-225x7,205x2x8

B2]CS db rows-60’sx3x8

C1]Scap wall slides-3x12

C2]Db hammers-35’sx3x12,12,7

Way hungover. Despite that had a pretty good workout. Went to a different gym with no CS row setup so subbed the db’s on an inclined bench. Girls outta town so gonna grub, watch the game and indulge in an obscene amount of internet porn. If I don’t check in for a few days don’t worry…[/quote]

Man i read this and said, “He is definitely making some progress”, then I got to the hungover part and laughed because I think you have more potential than you think you do…Between that and the 3x10 Pistols (which is sick)…If this is you hurt/hungover/fatigued from “obscene amounts of internet porn” – then you are better than you are giving yourself credit for!

Keep it up man, I see good things coming from you

232

[quote]Alpha wrote:
WhiteFlash wrote:
Phase 4 Week 2

CG Incline-95x10,135x8,185x3,205x1,215x4x1

B1] CG decline-225x7,205x2x8

B2]CS db rows-60’sx3x8

C1]Scap wall slides-3x12

C2]Db hammers-35’sx3x12,12,7

Way hungover. Despite that had a pretty good workout. Went to a different gym with no CS row setup so subbed the db’s on an inclined bench. Girls outta town so gonna grub, watch the game and indulge in an obscene amount of internet porn. If I don’t check in for a few days don’t worry…

Man i read this and said, “He is definitely making some progress”, then I got to the hungover part and laughed because I think you have more potential than you think you do…Between that and the 3x10 Pistols (which is sick)…If this is you hurt/hungover/fatigued from “obscene amounts of internet porn” – then you are better than you are giving yourself credit for!

Keep it up man, I see good things coming from you[/quote]

Ha, thanks bro. Looking at my past training history it’s dawned on me that I’ve been slacking and settling for decent progress. Not sure exactly why, but the setup and outline of this program is really working for me, even with sometime less than optimal eating and drinking more than I should. Reading your log has helped alot in realizing I can [and should] push harder than I’m used to. Also, I lived in McAllen, TX for a few years which is right on the Mexican border. I know all about donkey shows…

233

12" box squats on 45lb plate-135x5,185x5,225x3,275x1,315x4x1

Speed deads-275x8x1

Bulgarian db ss-45’sx3x8

Pallofs-70x3x8

Good workout. Everything was smooth.

234

Nice work! How does the knee feel after the box squats? Seems to be getting better judging by the weights you are using.

235

[quote]WhiteFlash wrote:
tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, what’s good man? Sorry about your Rockets, nothing to be ashamed of bro. They did well.

Dang, 3x10 pistols, nice work man!!! Hope the knee is getting close to 100%.

Be easy man.

Thanks man, no worries. Now if they can let McGrady show out for the first few weeks of next season to show he’s not damaged goods and trade his ass for a good young 2 and maybe an athletic back-up wing or two they’d be set.

In those pistols defense, I was bouncing off that box pretty good.

Likewise brother. What pick did your Thunder get again?

We got the third pick, which is two picks lower than I would have liked, because it would have been nice to get Blake Griffin and have him play for the hometown team.

At this point, if the Thunder don’t trade up, we need to get Hasheem Thabeet. He will fit the bill nicely on the defensive end, and any offense we get is a bonus.

Although if he is taken, my man Ricky Rubio will fit the bill nicely. Allows Russell Westbrook to move to the 2, which is his natural position, and let Ricky run the show.

Have a great week man.

I like the Thabeet move. Gotta be honest man, I don’t see what everyone else does in Rubio. “They” keep talking about his vision and ability to change the pace of a game, but from what I’ve seen I don’t get it. He’s kinda slow, doesn’t shoot particularly well and will be a devensive liabilty for years. He just seems way overrated to me. If I were gonna take a point in this draft I’d take Brandon Jennings. He’s like Kenny Anderson with hops. His jumper’s a little shaky and he’s always trying to make the overly flashy play, but the kid has game. Major game. He gets wherever he wants whenever he wants to and flat makes plays. He needs to get stronger and definitely work on his jumper and decision making, but the kid’s gonna be an all-star in a few years.

Thanks brother, you too.[/quote]

I just hope Jennings stays around #7. All the mock drafts I’m looking at have the Warriors taking him there. Then, maybe we can move some of our other players around for some front court help. We probably have the worst glut of overpaid 2/3’s in the league: Crawford, Maggette and Jackson. I don’t know what they were thinking with any of those contracts.

236

[quote]AngryVader wrote:
WhiteFlash wrote:
tmoney1 wrote:
WhiteFlash wrote:
tmoney1 wrote:
Flash, what’s good man? Sorry about your Rockets, nothing to be ashamed of bro. They did well.

Dang, 3x10 pistols, nice work man!!! Hope the knee is getting close to 100%.

Be easy man.

Thanks man, no worries. Now if they can let McGrady show out for the first few weeks of next season to show he’s not damaged goods and trade his ass for a good young 2 and maybe an athletic back-up wing or two they’d be set.

In those pistols defense, I was bouncing off that box pretty good.

Likewise brother. What pick did your Thunder get again?

We got the third pick, which is two picks lower than I would have liked, because it would have been nice to get Blake Griffin and have him play for the hometown team.

At this point, if the Thunder don’t trade up, we need to get Hasheem Thabeet. He will fit the bill nicely on the defensive end, and any offense we get is a bonus.

Although if he is taken, my man Ricky Rubio will fit the bill nicely. Allows Russell Westbrook to move to the 2, which is his natural position, and let Ricky run the show.

Have a great week man.

I like the Thabeet move. Gotta be honest man, I don’t see what everyone else does in Rubio. “They” keep talking about his vision and ability to change the pace of a game, but from what I’ve seen I don’t get it. He’s kinda slow, doesn’t shoot particularly well and will be a devensive liabilty for years. He just seems way overrated to me. If I were gonna take a point in this draft I’d take Brandon Jennings. He’s like Kenny Anderson with hops. His jumper’s a little shaky and he’s always trying to make the overly flashy play, but the kid has game. Major game. He gets wherever he wants whenever he wants to and flat makes plays. He needs to get stronger and definitely work on his jumper and decision making, but the kid’s gonna be an all-star in a few years.

Thanks brother, you too.

I just hope Jennings stays around #7. All the mock drafts I’m looking at have the Warriors taking him there. Then, maybe we can move some of our other players around for some front court help. We probably have the worst glut of overpaid 2/3’s in the league: Crawford, Maggette and Jackson. I don’t know what they were thinking with any of those contracts.[/quote]

Vader, what’s good man? The knee’s feeling better by the day man, thanks. Still a little scared to really run or jump, but gonna force myself to do it here soon. I think most mock drafts have Jennings around 7, so ya’ll should be good. GS’s offensive system would fit him perfectly, but would also give ya’ll the smallest backcourt in the L. On pure talent, Jackson, Crawford and Maggette are huge bargaining chips, but they’re all either head cases or underachievers or both so it would be hard to get equal talent in return. Maggette’s one of the most frustrating guys in the league to watch to me. Dude has all-star talent. He’s getting older now, but when he first came in he was the best pure athlete in the NBA in terms of run and jump ability. Now he’s just content to get a few buckets, collect his check and go home. Then again, if somebody was paying me millions of dollars to play a kids game I’d probably be content as well…

237

Flash- Came across your training log as I was sifting through Alphas. Good stuff man, good to see a baller lifting (to be honest, I didn’t read through all 10 pages yet so forgive me if I’ve missed something).

I remember you said you have fluid in your left knee. How did you get around that for squats and basketball?

Also, since I have started playing basketball again after high school (3 yrs ago) my knees start to KILL for the next couple of days (I think it is all the banging on hardwood). I can’t fit in squats if that happens. Any advice?

Thanks in advance

238

[quote]BSrunner wrote:
Flash- Came across your training log as I was sifting through Alphas. Good stuff man, good to see a baller lifting (to be honest, I didn’t read through all 10 pages yet so forgive me if I’ve missed something).

I remember you said you have fluid in your left knee. How did you get around that for squats and basketball?

Also, since I have started playing basketball again after high school (3 yrs ago) my knees start to KILL for the next couple of days (I think it is all the banging on hardwood). I can’t fit in squats if that happens. Any advice?

Thanks in advance[/quote]

Hey BSrunner thanks for stopping by. Don’t know if you made it that far, but I had knee surgery in February. The best advice I can give you is always, I mean always warm-up before any athletic activity, make sure you stretch and do some mobility work daily, take your strength training and nutrition seriously and always listen to your body, it rarely lies to you. Good luck man.

239

Last night-

Speed bench-55%x155x8x3,185x5,225x3,245x2

B1]Weighted nuetral pulls-bwx5,+55x3x5

B2]CG Floorpress-135x5,205x3x5,185x7

C1]Db rows-90x2x10

C2]Cg push-up +45x2x10

Shitty workout. Had a stomache bug and felt weak as shit. 155 felt heavy on the bench, and 245 was murder. Feel a little better today, but might skip tonights workout to rest up. 2 weeks to go…

240

Flash, what’s good homie? Nice work on the box squats, keep it up. How is the knee?

Glad you like the Thabeet move. I’ll take your word on Ricky, but from what I’ve seen, his court vision, pace of play, and ability to change the tempo of a game is ridick, and I agree he’s a so-so shooter, so I think he will be a true 1 (which is rare in the Association these days). I think a lot of people got hyped up on him because of the way he ran through Team USA in the gold medal game at 17 years old (!). The Gasol brothers were good also, and did hang with Team USA until the final 45 seconds.

Brandon Jennings is a good move. That takes balls what he did to play in Europe straight outta HS. I think he really grew up and made his game better by doing that, whereas if he would have played college, it would have just been a carry over from HS and him scoring and dishing and not improving much.

Griffin is still going #1 overall though, he’s too good to pass up. He’s being compared to Carlos Boozer/Karl Malone type of player, which is very legit.