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Old 05-14-2011, 05:56 PM   #26
kidcolin
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Re: Gary Stevenson's SS/bball log

my cook/preparation schedule. I'm keeping it around 2200cals or so. not really counting too hard. Generally I eat nothing but eggs, fruit, veggies, grilled chicken, rice, and whey+oats shakes all week. Saturday

Saturday: hardboil 2 dozen eggs, cook some rice (I have a rice cooker), grind up my oats and fill plastic baggies with all my oat+whey shake mixes for the week. takes me about 45 mins for the hole thing, maybe an hour including clean up. I used to do this on sunday but I realized sunday was my favorite day of the week, so I try to get as much annoying **** done on saturday as possible. this includes my other adult-like chores.

I also usually buy a pound of cod on saturdays. that's my lunch dinner for that day. Takes 20 mins to bake up some decent fish.

Sunday: grill 5-6 lbs of chicken for the entire week. 30 mins tops. eating-wise I eat whatever on sunday and keep it "clean" during the week.

that's it for food prep all week. I might have to make a second batch of rice one night. Veggies I have a lot of frozen stuff, maybe a couple bags of spinach, that sorta thing. no big deal.

Now if you're gaining weight, throw in some milk, red meat, crock pot a big thing of chili or something to eat all week, that sorta thing, but the preparation time is more or less the same. ez game.
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Old 05-14-2011, 08:42 PM   #27
Gary Stevenson
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Re: Gary Stevenson's SS/bball log

Thanks for the suggestions guys. I've recently started grilling more chicken for myself, I'll definitely try and add other meals to my tiny list of expertise
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Old 05-14-2011, 10:40 PM   #28
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Re: Gary Stevenson's SS/bball log

Just watch a ton of Good Eats vids on youtube. Easiest way to make dank food.
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Old 05-15-2011, 03:26 AM   #29
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Re: Gary Stevenson's SS/bball log

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Originally Posted by Gary Stevenson View Post
Thanks for the suggestions guys. I've recently started grilling more chicken for myself, I'll definitely try and add other meals to my tiny list of expertise
Before I even finished my sentence, he said, "THE CHICKEN!" ****?
I could not believe it. I could not believe that ****. This man was absolutely right! How did he know I was going to get some chicken?

So I asked him. How'd you know that? How'd you know I was going to get some chicken? He looked at me like I was crazy! Come on buddy. Come on budddddy.
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Old 05-16-2011, 06:05 PM   #30
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Re: Gary Stevenson's SS/bball log

5/16
squat 45x5x2 135x5 185x4 215x3 225x2 235x5x3
bench 45x5x2 95x5 115x4 135x3 155x2 165x5 165x4 165x3
deadlift 155x5 243x3 275x3 295x3 309x3
chinups bwx7 +15lbsx5x2 15lbsx4

i foam rolled my quads right above my knees before squatting today and also lifted w/o shoes. everything felt pretty good and no knee pain so i'm happy about that. 240 will probably be tough next time, but i should be able to move up w/o the knee pain. bench was decent, only my 3rd time trying 165 and i'm getting a couple more reps each time so hopefully i'll be able to get 165x5x3 in two weeks or so. deadlift kinda sucked, didn't have any chalk, but i was also bending my back trying to get the 309 up off the floor. might drop back to ~300 next time to make sure i get 5 reps
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Old 05-19-2011, 11:08 PM   #31
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Re: Gary Stevenson's SS/bball log

5/19
squat 45x5x2 135x5 185x4 215x3 230x2 240x5x3
OHP 45x5x2 65x5 85x4 105x3 115x3 125x4 125x3x2
cable rows 110x10 120x10 130x10
pullups (wide grip) bw 4x2 5x1
back extensions +25lbsx10x2

foam rolled above my knees again and they felt fine during squats. first set was a little shaky, i think i messed up on my breathing because the last two sets were much easier. OHP was meh, doug funnie has some 1.25 weights i'm gonna put on and try 122.5 next time. everything else was standard

Last edited by Gary Stevenson; 05-19-2011 at 11:19 PM.
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Old 05-21-2011, 06:10 PM   #32
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Re: Gary Stevenson's SS/bball log

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Thanks for the suggestions guys. I've recently started grilling more chicken for myself, I'll definitely try and add other meals to my tiny list of expertise
1. Go the the spices/seasoning aisle of the grocery store and just load up on $30+ worth of various seasonings

2. Buy some chicken/steaks/fish/porkchops/etc

3. Google "how to grill _____"

4. Experiment with different seasonings


Thats really all there is to it. After ~20 trials you'll have found certain seasonings and cooking methods you really like.
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Old 05-21-2011, 06:24 PM   #33
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Re: Gary Stevenson's SS/bball log

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Originally Posted by BobboFitos View Post
Before I even finished my sentence, he said, "THE CHICKEN!" ****?
I could not believe it. I could not believe that ****. This man was absolutely right! How did he know I was going to get some chicken?

So I asked him. How'd you know that? How'd you know I was going to get some chicken? He looked at me like I was crazy! Come on buddy. Come on budddddy.
racist ban
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Old 05-23-2011, 07:00 PM   #34
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Re: Gary Stevenson's SS/bball log

5/23
Squat 45x5x2 135x5 185x4 215x3 235x2 245x4
bench 45x5x2 95x5 115x4 135x3 145x3 155x2 165x4

Started feeling sick last night when I went to bed, felt a little better today but I was totally weak when I got to the gym and just felt out of it. Tried to do my working weight for both squat and deadlift but just didn't have it in me today
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Old 05-23-2011, 07:33 PM   #35
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Re: Gary Stevenson's SS/bball log

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5/23
Squat 45x5x2 135x5 185x4 215x3 235x2 245x4
bench 45x5x2 95x5 115x4 135x3 145x3 155x2 165x4

Started feeling sick last night when I went to bed, felt a little better today but I was totally weak when I got to the gym and just felt out of it. Tried to do my working weight for both squat and deadlift but just didn't have it in me today
meant bench
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Old 05-23-2011, 11:20 PM   #36
The Yugoslavian
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Re: Gary Stevenson's SS/bball log

Pretty good for getting sick though, . They can't all be PRs imo.
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Old 05-26-2011, 09:00 PM   #37
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Re: Gary Stevenson's SS/bball log

5/26
OHP 45x5x2 65x5 85x4 105x3 115x2 122.5xF 115x5x2
deadlift 155x5 221x5 265x3 285x5
cable rows 100x10 110x10 120x10x2
chinups bw 8x3

after feeling really weak monday and stopping my lift short, i went to foxwoods for 2 days to grind, probably wasn't the best idea for getting healthy. decided to not do squats because the knee was feeling iffy from playing bball on it last time. i was gonna go for a PR in OHP but it just didn't happen so i figured i would just take it easy today since i was still a little sick/trying to recover from whatever i had the last few days.
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Old 06-02-2011, 05:27 PM   #38
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Re: Gary Stevenson's SS/bball log

it's been a little while since i lifted which is due to being sick and traveling to vegas for the summer. i think i'm finally ready to get into a solid routine now, hopefully i can stay healthy and injury free.

6/2
squat 45x5x2 135x5 185x4 205x3 225x5x3
bench 45x5x2 95x5 115x4 135x3 145x2 155x5x3
cable rows 100x10 110x10 120x10x2

squats felt pretty good, i'm at a new gym and i didn't see any foam rollers so i just biked for a few minutes to warm up my legs. i wanted to start off low since i haven't squatted in 1.5 weeks and i was sick for some of that time so i probably lost a little bit of strength. not sure if i'm gonna go +5 or +10 next time, i'll see how i feel. bench felt good too, i think i'll be able to get 160 next time and then move on to 165.
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Old 06-06-2011, 04:33 AM   #39
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Re: Gary Stevenson's SS/bball log

6/5
OHP 45x5x2 65x4 85x3 105x3 115x2 120x5x2 120x4x1
deadlift 155x5 225x5
chinups bwx10 bwx6x2

so i'm at a new gym in vegas (24hr fitness) and i dont really know where anything is or what to use for DLs. they dont have any rounded or bumper plates that sit down nicely for DLs, so every time i finish a rep it moves all over the place since they're octagonal or something. not sure what i should do about this, maybe one of the other locations has better equipment. OHP felt pretty good, not really sure why i didn't get that last rep but w/e. ended up basically cutting my workout short because i didn't have anything to DL with so i just played bball instead
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Old 06-06-2011, 08:30 AM   #40
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Re: Gary Stevenson's SS/bball log

I believe all 24hr fitnesses have the same octagonal plates. Several people on here struggle through their deadlifts with them like milesdyson and jdock.

Given that your biggest issues in the deadlift are that your lower back doesn't stay straight and that your hips rise first as you break the weight off the floor, it would probably be a good substitute if you did romanian deadlifts for the next ~5 weeks or so. In the romanian deadlift you start from the top standing tall with your shoulders squeezed backwards, then break at the hips and push your ass backwards. Your lower back should stay locked straight throughout the whole movement, and you should feel your hamstrings getting a pretty sick stretch and doing most of the work. You are trying to avoid rounding your back at all costs, so you will probably only be able to lower the weight until the bar is right around your kneecap. Once you reach that point, use your hamstrings and ass to pull the weight up again. The weight will never touch the floor.

It's not a terribly difficult movement to learn so you can probably teach yourself if deadlifts with octagonal plates gets too frustrating. It's also a really solid exercise, and definitely one that I wish I had done more in the past and probably should do more now.
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Old 06-07-2011, 05:14 AM   #41
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Re: Gary Stevenson's SS/bball log

ty, will give those a try
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Old 06-09-2011, 07:13 AM   #42
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Re: Gary Stevenson's SS/bball log

6/8
squat 45x5x2 135x4 185x3 215x3 225x2 235x5x1 235x4x1 235x3x1
bench 45x5x2 95x5 115x4 135x3 145x2 155x5x3
cable rows 110x10 120x10 130x10x2

my WIM was pretty low today otherwise i could have done 235x5x3. bench felt fine. unfortunately i've been lifting by myself out here so i dont have any reliable spotters (dont really want to ask any of the retarded bros that attend the 24hr fitness). i think i'm just going to try and do maintenance while i'm out here in vegas for the next 5 weeks since my sleep schedule is extremely erratic and my eating habits are pretty inconsistent. depending on how i feel (sleep/eating/etc) i'll probably just try and do ~225-235 for squats, 150-160 for bench, 110-120 for OHP and i'll probably try those romanian DLs next time so I'll see how those go and what numbers i can shoot for
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Old 06-09-2011, 04:17 PM   #43
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Re: Gary Stevenson's SS/bball log

Just reset your feet in between each rep when using the hexagonal plates
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Old 06-11-2011, 07:33 AM   #44
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Re: Gary Stevenson's SS/bball log

6/10
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x2 120x4
deadlift 135x5 205x5 225x5
pullups (wide grip) bw 7x1 4x1

OHP felt good, i think i just messed up breathing or something simple on the last rep. i tried doing the romanian deadlifts, however they felt kind of awkward and heavy so i decided to just do std. ones and have to readjust each time they hit the floor.
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Old 06-13-2011, 07:08 AM   #45
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Re: Gary Stevenson's SS/bball log

6/12
squats 45x5x2 135x5 185x4 205x3 215x2 225x5x3
bench 45x5x2 95x5 115x5 125x4 135x3 145x2 155x5x3
cable rows 110x10 120x10 130x10x3
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Old 06-16-2011, 10:06 PM   #46
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Re: Gary Stevenson's SS/bball log

6/14
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x3
deadlift 155x5 225x5 255x4
chinups bw x8 x6 x6

deadlifting is pretty frustrating having to adjust my feet/the bar after every rep. i only got 4 because i was so tired from moving around in between reps. meh, i'll just have to deal with it for the next month
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Old 06-16-2011, 10:09 PM   #47
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Re: Gary Stevenson's SS/bball log

6/16
squat 45x5x2 135x5 185x4 205x3 225x5x3
bench 45x5x2 95x5 115x4 135x3 145x3 155x5x3
cable rows 110x10 120x10 130x10x3

legs felt a little sore and squats were a little tougher than usual, i might take an extra day off before squatting next time
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Old 06-19-2011, 12:38 PM   #48
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Re: Gary Stevenson's SS/bball log

6/19
OHP 45x5x2 65x5 85x4 105x3 115x2 120x5x3
deadlift 155x5 225x5 265x5
pullups bw x6 x5x2
rode stationary bike for a little bit since i've been getting basically no cardio out in vegas on non bball days (only played 3-4 times so far)

deadlift was annoying again, had to go reverse grip for the last two reps because i was so tired from adjusting my feet and the bar
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Old 06-19-2011, 02:15 PM   #49
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Re: Gary Stevenson's SS/bball log

If your primary goal is to get better at basketball, you'd be much better of lifting less often and playing ball more. I'd throw in some some exercises to develop power and explosiveness as those would likely improve performance a lot on the court.
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Old 06-19-2011, 02:47 PM   #50
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Re: Gary Stevenson's SS/bball log

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If your primary goal is to get better at basketball, you'd be much better of lifting less often and playing ball more. I'd throw in some some exercises to develop power and explosiveness as those would likely improve performance a lot on the court.
Which kinds of exercises do you recommend?

Also, what basketball playing things do you recommend? Or are you talking about just trying to get in more leagues, find more pickup games, etc.?
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