Hey it's been awhile. Here's a quick brief on what I did, I took a week break doing nothing cuz of school then I came back to school and did a minor warm up week and now I'm gonna try to go back into it. I feel a little weaker but I've been playing a lot of basketball so i've been getting better in that.

Squats starting tomorrow!! Hopefully I can still do 45lbs

Oh I'm not too far off from my previous strength, should be able to get back to progress in a week or two.

legs::

5x8 squats (35,45,45,45,45 lbs)
4x12 lunges (35,35,35,35lbs db)
4x8 leg curls (60,75,75,60 lbs)

2x20 body weight calf raise

Worked on bball stuff for about 40 min afterwards, man it was tough holding athletic stance after workout

Should've worked out today but instead I played bball. Tons of energy today, i was actually pro active the entire time. Gonna do chest/triceps tmrw

Hey man when you say stuff like hopefully I can do 45lbs etc do you mean a 45lb plate on each side of the bar?

And what does accurim mean
?

Hey NBS
I usually mean 45lbs plates on each side of the bar unless i say db or dumbell or something. Accurim is a basketball nickname I made for myself, it's a combination of accuracy and rim =D.

I did a quickie work out today cuz I had to catch a bus back to TO. I was getting stronger in incline before and now I'm back to like a month ago =\, damn why is it so tough.

4x8 flat bench (35,45,45,45,45lbs)
4x8 incline bench (25,25,25,25lbs)
4x8 machine decline (45,45,45,45lbs) (damn school only has one decline bench and ppl use it for abs -.-)

4x(to failure) tricep rope pull downs (not sure what weight, did drop sets with #5,#4,#3)

oh yeah, cool name

Thanks

I went on a roadtrip for the long weekend so I didn't do much training, just a bunch of fast food eating.

Tuesday I was tired from lack of sleep so I didn't go to the gym.
Today I went to the gym but instead just ended up playing basketball for 4 hours. Ahh whenever I start playing it's hard to stop. Tomorrow, friday and saturday I'm going to go to the gym and work out first! Then i'll play basketball .

Yesterday: Back/Biceps

4x6 deadlift (45,45,45,45lbs)
4x(4~6) pull ups (body weight..)
4x8 lat pull downs (60, 70, 70, 70lbs; machine)
4x8 rows (i don't remember; machine)

4x(10,30,30, 20) bicep curls (25,15,15,20 lbs; dumbbells)

Yesterday: Bball/chest

Played bball for a good 3-4 hours but my calf cramped =[. I don't think I should go legs today because of it, I'm gonna go for a warmup shoulder workout.

Chest
5x8 flat bench (35,40,40,40,40lbs)
4x8 incline (25,25,25,25 lbs)
4x12 decline (30,30,30,30lbs; dumbbells)

I was really struggling with these weights yesterday even though I pushed more the week before. I don't know if I should account it to basketball or me not resting enough, but I'm gonna try and eat more and rest more now.

Today: Bball

Ah I failed to do a shoulder work out today and just played bball the whole time. I'll do pushups/sit ups later to make up for it.

hi there mate, i read some of your stuff and one thing that i would suggest is try to be a bit more consistent with your workouts. Make a plan, stick to it and keep track of your progress.

I would also suggest you try the Burger method, 6x6RM. It's a good one for people who want to build muscle. Set 3 days that you r going to work out in the gym and don't mess with them. "No basketball mate, i have to work out today" sounds like a promising phrase that you could use.

Train a major muscle once a week, no more than that. Example:

Monday: Chest & Biceps
Wednesday: Back and triceps
Friday: Legs and shoulders

Nutrition: Measuring calories is good practice; learn your quantities so that you can estimate how many calories are in a plate when you eat take away for example. How many calories are there in 100 gr of rice? How much does it look like in a plate after you cook it? How many calories in a steak? How big is it before you cook it? How big is it after you cook it?

How many calories do you need for your BMR? How many calories do you burn in an hour playing basketball? How many during your weight training? These are good questions for you to find answers, it takes some work and dedication but, it's worth it.

Stay strong

Hey thanks a lot for the advice. I know I haven't been training consistently but I'll definitely try to get myself together and start having a stricter work out regimen

I had a real strong temptation to just pull my bball out of my bag and start playing but I went straight to the locker room then the weight room.
I worked out legs today and taking it a bit easy, trying to ease back into my old form and then I did some dribbling/dekeing out chairs afterwards.

Legs

5x8 squats (35, 40, 40, 40, 40lbs)
4x12 lunges (35,35,35,35lbs; dumbbells)
4x8 leg curls (65,65,65,65lbs; machine)

I'll do shoulder on the weekend after chest/tricep + back/bicep. Also drinking chocolate milk+protein powder, doesn't taste that bad.

Well done mate, don't get carried away, stick to your plan, you have the rest of the days to mess around and play your basketball. I wouldn't recommend playing basketball after your workout, especially after leg training. Give it a couple of weeks and then start increasing the weights, aim for 10% increase every 2 weeks for greater results and minimum risks.