PAV's ENTIRE OFFSEASON LOG

[pavb10]

OFFSEASON LOG

So with my season coming to an end soon I thought I would start my log up for the entire off season. I had another log that I started a while ago to get ideas for what supplements to buy for the offseason, but this is the official log. I will continue this log all the way til August and I am hoping for this to be one of the most detailed and popular logs on AM. If you guys didn’t know, I play college football and primarily tight end. Last offseason was characterized by injury, setbacks and meeting almost none of my goals and I wish for this offseason to be drastically different. This season has gone pretty well for me so far, ive made the travel squad every week, but by no means am I near where I feel I should be. I tore my hamstring last February lifting like an idiot and it ruined my entire offseason and conditioning for football this year. Because of the injury and having to go through so much physical therapy to repair it I came into camp in absolutely horrible shape. I work extremely hard and last year it seemed to be my demise. I tried to hit a 600 deadlift and tore my hammy and got a hernia all in one day. My body didn’t represent my hard work in August and I NEVER want that to happen again.

LAST OFFSEASON WORKOUT PROGRAM:

Last year I shattered my jaw in the second week of the season and needed surgery to repair it. Consequently I lost 40 pounds and spent 3 months trying to get it back along with my strength. Once I accomplished this I kept pushing harder and harder until I started getting pretty big. I kept pushing harder and harder until I went from 180 to 225 and then I couldn’t stop myself. I lifted way too much and didn’t take days off for months. On February 14 I tore my hamstring completely and got a hernia attempting a 600 dead. I kept lifting on the hammy because frankly I had lost my mind and got hooked on pushing myself. The hernia started to bulge real bad and I hit a reality check and realized I needed surgery. This injury ruined my body and I was unable to run until two weeks before season

THIS OFFSEASON:

Obviously I don’t wana make the same mistakes as last year and I plan on lifting heavier way less and taking plenty of time off and listening to my body because you grow when u rest not when u lift. I’m planning on running 2-3 times a week with a focus on agility and speed. Ill probably lift 5 times a week and I think im gonna start off with substituting front squat for back squat. I will also try and run routes two times a week with my roommate who is a QB. My lifts are kind of weird and my routine isn’t like anything you’ve probably seen but u guys will get the hang of it and the idea behind it. Some of its body building stuff, some of its Olympic lifting but mostly its athletic based functional stuff. Last year I lifted heavy way to much and I really don’t wana go over 400 on any squats or lifts.

NUTRITION:

This part I need a lot of help with. I wana weigh somewhere between 225 and 245 for next season. I haven’t really decided yet on what kind of role I wana play. I don’t eat candy, dessert, cheese, fried foods or anything particurly fattening. I never drink soda or alcohol and stay away from high sugar drinks aside from pre and post workout. My diet is fairly clean, but im in college and I have to consume a lot of food to keep my weight up. I really need some help on dieting and when to eat what and such

SUPPLEMENTS:

I am going to break the log up into phases with different goals and supplements and as it is now my first phase is basically a recovery phase from football to get my legs back so they can lift hard. The first phase is going to consist of creatine mono, alcar, RPM, osteo sport and then cissus, Ginseng, Beta alanine, mutli vitamin, citruline malate, xtend and scivation/ optimum protein powder. I haven’t entirely decided how to dose everything just yet but ill show that later. The second phase is for when my body gets in tune. The first phase will last anywhere from 4-8 weeks and the second will be for four weeks. The second phase is gonna consist of mass fx, rpm and ATD and aPCT or reversitol. I haven’t decided on this but I want to control estrogen and keep my body safe from gyno.

If there is any supplement anyone wants me to run, just let me know your ideas or thoughts. Ive recently run a log of Osteo Sport from AN and it was awesome!!!

GOALS:

1. Get and stay healthy
2. Speed/ agility
3. Endurance- Mile time sub 6:00 (possible?? At 235)
4. Strength- Get huge!!
5. Lower Body fat
6. Increase weight
7. 300+ Clean
8. 350 Bench (huge goal)
9. Maintain squat ( last year was 500)

Body Weight: 225-240 haven’t decided yet on a goal
Mile: sub 6:00
40: 4.70

START OF LOG: The log may start as soon as Sunday. We have a playoff game Saturday at home. Ive missed the last two weeks on account of a hamstring injury in my good hamstring and im going to try and play this week. Hopefully this doesn’t damage my hammy any further, im gonna try and take it easy. Id appreciate any help or advice or comments on anything… thanks guys!!!!

I will post pics as soon as the off season starts and will entertain you guys with my lifts that severly deteriorated over season. Also ill post the stats, measurements and thoughts.....etc....ect...

[Rosie Chee]

I'd get your nutrition set first, mate. Else you could just be wasting your time, in all honesty.

And your goals are somewhat conflicting (i.e. speed/agility, endurance, and decrease fat don't really go with the other goals; and for you to achieve them ALL simultaneously, then your diet will have to be PERFECT!) You're going to be working on specific goals at certain times, and not attempt them all TOGETHER, right?

[pavb10]

yes exactly the point of the separate phases. When i talk about my diet, it is very strict but im only really provided with what the dining hall provides. I have a pretty fast metabolism but during football you really dont have time to put together a 'diet' You basically eat what you can when u have time to maintain weight. I was just wondering as to some advice for a diet. I eat 6 meals a day two of which are protein shakes. My meal before bed is always egg whites and grilled chicken. My breakfast now is a bagel with egg whites and special k cereal, but thatll change to wheat bread egg whites and ???? when season is over. the other two meals are healthy but up in the air as to what they are. Theyre my two big meals.

[pavb10]

BTW, I am not looking to be 5 percent body fat.. That would be awesome at 235 but its just very inpratical. I was thinking of being like 9 or ten. And all of those goals seem impractical but there really not conflicting at all, its just what u need to play football. Endurance, strength, weight speed and agility can all be obtained with a proper training program, nothing like you would see in a conventional gynm.

[pavb10]

MONDAY PLAYOFF WEEK I


This is the first week of playoffs and Im gonna try and come back today and start practicing from a hamstring injury. The hamstring is not 100% by any means and im praying with stim, ultrasound and ice i can get through without redamaging it to bad. I know this will make the transition into offseason a little rougher, but i miss playing and its the playoffs!!!

Any help on the diet guys? I really wana know what i should eat to maintain a solid body weight of 225-240. I really dont wana have a cutting phase or anything like that. I want to maintain an almost steady body fat up until august....

[Rosie Chee]

yes exactly the point of the separate phases. When i talk about my diet, it is very strict but im only really provided with what the dining hall provides. I have a pretty fast metabolism but during football you really dont have time to put together a 'diet' You basically eat what you can when u have time to maintain weight. I was just wondering as to some advice for a diet. I eat 6 meals a day two of which are protein shakes. My meal before bed is always egg whites and grilled chicken. My breakfast now is a bagel with egg whites and special k cereal, but thatll change to wheat bread egg whites and ???? when season is over. the other two meals are healthy but up in the air as to what they are. Theyre my two big meals.

I know you're a student. But maybe you should think about buying food yourself, instead of relying on the dining hall for everything. Otherwise, yeah, you'll be eating whatever, whenever, as much as possible.

BTW, I am not looking to be 5 percent body fat.. That would be awesome at 235 but its just very inpratical. I was thinking of being like 9 or ten. And all of those goals seem impractical but there really not conflicting at all, its just what u need to play football. Endurance, strength, weight speed and agility can all be obtained with a proper training program, nothing like you would see in a conventional gynm.

They're not impractical (especially from a sporting perspective). And yes, I know they can be achieved through a proper training programme. It would have to be periodized though (i.e. work on endurance and base strength first, and then move to more power, speed, etc. in later phases) and not attempted all at once, which I am sure you understand.

Good luck.

[pavb10]

Yeah id buy my food, but im just never in my room and its very inpractical. When i say i eat whatever i dont mean that i eat unhealthy at all. Im very religious about what i eat i was just wondering what would be the best stuff to eat and when. My first and last meal of the day i can basically eat anything with eggs and chicken and cereal..

I was thinking as far as the phases go for running, speed, endurance and quickness not necessarily not to do them in phases at all. I was thinking more like setting up say 2 sprinting and agility days a week and one endurance running day a week and for the whole year up until about may when ill start running more. I will progress the difficulty and vary the volume of the training but i want to stick with all phases for my legs at all times.
It always feels that when i concentrate on one phase or have a focus on one phase my body really gets out of tune..

[Rosie Chee]

...
I was thinking as far as the phases go for running, speed, endurance and quickness not necessarily not to do them in phases at all. I was thinking more like setting up say 2 sprinting and agility days a week and one endurance running day a week and for the whole year up until about may when ill start running more. I will progress the difficulty and vary the volume of the training but i want to stick with all phases for my legs at all times.
It always feels that when i concentrate on one phase or have a focus on one phase my body really gets out of tune..

I'm not saying do 6 weeks of endurance and then 6 weeks of strength, etc. Periodization CAN be like that, but not what I mean (and certainly NOT what I would recommend). Start off with say 4-6 weeks building a base/endurance. At 4 weeks, start adding in basic strength work. You should always have 1-2 days endurance in throughout the entire programme. So, strength 1-3 days a week. After 2-3 weeks change 1-2 of those to specific strength. And then gradually start adding in speed endurance and speed and agility work (1-2 times weekly, with perhaps a strength/power session in there). Eventually, you will be doing a little of everything, but you're building a base for each and working/progressing on from that. Understand where I am coming from? Are you writing your own programme, or do you have a coach/trainer? I would go with the latter perhaps, as opposed to doing it yourself, unless you have been training for a few years and know what to do yourself. (Besides, a second pair of eyes is always useful, because someone else will see what you may miss).

[pavb10]

Ive been training for about five years and have had several trainers. I have a very solid base and already have endurance and speed from football season. I squat well over 500, deadlift over 500 and bench over 300. Its not like im working up from nothing. I really know how to workout and have trained with many professional athletes. The training really isnt a problem, ill scan my workout plan for the first 4 weeks and put it up soon. Im not an average joe just starting to lift though, my plan will surely clear that up for ya.

[CopyCat]

Pav...welcome back! I'm in on this for sure. Just FYI...you want your log to be the most detailed, liked etc. on AM then your up to some serious competition with Rosie there. She has an epic log going.

[pavb10]

Haha yeah im gonna try and come close in detail. Now that football is gonna come to an end soon ill have a ton of more time. I think everyone will enjoy a full year log though, and one that revolves around football!!!

[CopyCat]

True

[pavb10]

Tuesday Day 2 Playoffs

Well today hasnt been a good day so far. I went to the trainer this morning and there real afraid my hammy tendon is gonna pull off the bone if i keep practicing so there not gonna clear me. This means i wont play this weekend or dress for the game and Im real pissed. This also means that the offseason has more or less started for me. Im meeting with the trainer today again and well see how that goes. I started taking Osteo sport again and hopefully thatll help with repairing the hammy.

[pavb10]

So i havent posted in a while because ive been real busy with school and dealing with my hamstring. I met with my physical therapist today and he measured my legs and there didnt seem to be anything abnormal between the to. There wasnt that much swelling or damage. He determined that the problem in my glute had to do with my right lower back and right hamstring firing improperly and out of order. He gave me a couple excercises to do to fix the firing and was quite optimistic about it. Today it feels like absolute crap and tommorow im hoping itll feel better and i can do the excercises and start progressing.

Tommorow is our first playoff game and if we lose tommorow the Log will start on Sunday!! I dont think ill come back even if we do win becuase i really dont wana further damage my hamstring. I want to slowly slowly progress my legs and work with my physical therapist who runs a sports performance place over the christmas break.

I have a few more questions before i start the log... I still need some input as to my diet.

first meal of the day is two peices whole wheat toast, egg white omlet and two whole eggs, cereal and skim milk

25 gram protein shake

Lunch is always whole wheat pasta, whole wheat wrap with turkey and hot sauce, 2% cottage cheese and then it depends on the meal of the day. Ussually ill try and eat a plate of refried beans or turkey or mashed potatoes.

Pre and Post workout supps and 50 gram protein shake

Dinner: Always the same thing as lunch..

two hours before bed: Egg white omlet + 6 hard boiled egg whites

With all my meals i consume a glass of water, apple juice and skim milk. I try and get a gallon of water a day to...

Please hit me with all suggestions and comments and help, i need it. The goal here is to get bigger and keep body fat low... and maybe gain some weight too

[pavb10]

As for training for the next four weeks.... Mostly Back, Biceps, and chest, shoulders and tris. Oh an crunches and such for core. Cant really over do it. Lifting prob 4 times a week only and doing rehab just about everyday. I will still be taking all the supps for phase one even though i cant really do anything with my legs....

[pavb10]

Arite so we lost today.... Thread starts tommorow with phase 1!!!!! Its gonna be a bicep explosion day!!! my favorite day of the week. Im eating healthier and i got so much more time to chill and relax..awesome

Tonite im gonna go to the gym and do some abs and some excerices for my hamstring and see how it feels. Its a little sore today and felt like crap in the cold watching the game.

LETS GET HUGE!!!!!

[pavb10]

Pics coming soon Heres the supps.... I think im gonna scratch the xtend post workout and maybe take three scoops pre workout. Im not gonna take it every day only training days...

Phase 1 supplements 30+ days

Morning
Multi Vitamin
Citrulline malate 3.5 grams
Beta Alanine 1.6 grams
Acetyl L Carnitine 1 gram

Mid-Day
50 gram Protein Shake
Flaxseed Oil

Preworkout
2 scoops extend
Beta alanine 1.6 grams
Acetyl L Carnitine 1 gram
Creatine Mono 5 grams
Citrulline Malate 3.5 Grams
RPM 5 caps

Postworkout
50 Gram protein shake
2 scoops extend
Beta Aalanine 1.6 grams
Creatine Mono 5 grams
250 mg alpha lipoic acid


Night
Multi Vitamin

[pavb10]

Started the loading phase of creatine mono today: 20 g taking over four times during the day. Im gonna do that today monday and tuesday and then start 5 g before and after workouts following that. I feel real bloated already. Im kinda curious as to why i have like no views on this log so far ut hopefully that will pick up soon. My hamstring last nite felt pretty crappy but today its just a little sore and tight.

[pavb10]

1st Workout: Pipes

Seated Barbell Curl Dec 55-12 75-12 85-10 90-8 Drop 45-20 2:00
Stand Preacher Curl 45-12 55-12 65-10 75-4 2:00
Incline Db Curl 45 30-15 35-8 40-4 Drop 25-5 20-4 2;30
Hammer Curl Cross Body 25-15 30-8+7 35-5+10 2:00
Forearm Curl 75-20 75-15 75-10 1:30
Crunches 60 60 60 60
Twist Crunches 50 50 50
Ball Thigh Crunches 6 30 12 30

Im Gonna Be Copying And Pasting This From Excel So It May Not Format Sometimes. Today My Weight Was 221.2. Ive Always Weighed Myself With Shoes And My Ipod And I Stopped Doing That Today. My Workout Was Pretty Good. Ive Had Better Pumps From No Xplode And Vasocharge Than The Rpm Tho. The Preworkout Mixture Tastes Absolutly Gross, And Ive Had Some Extreme Gastrointestinal Distress All Day From Loading The Creatine. I Would Have Done More Abs But My Hamstring Was Kinda Bothering Me Doing Them So I Stopped. Overall An Ok First Day Tho. Need To Get The Hammy Better Tho So I Can Push It To The Limit!!!

[pavb10]

2nd Workout Chest And Some Tris 223.7

Biceps So Sore Today....

Bench Press 135-13 185-10 230-7 225-6 220-6 215-6 3:00 223.7
185-7 165-10
Dips Bodyweight 10 7 7 1:00
Flat Flys 30-15 35-10 40-6 Push Ups Wide 6
Skull Crush 65-12 75-8 55-15 3:00
Tri Ext Burnout 100 Drop Til 40

Hammy Feels Like Crap Today. Good Chest Workout Today Though. Could Have Pushed Harder But Made Some Good Progress...