[coug42]

Coug42’s DRIVE/RPM Log

First of all I want to thank AN for sponsoring my Drive/Rpm log. This is kind of a unique log because my goals are not geared towards bodybuilding but more towards strength and athletic performance. I will be walking on in this January to play football for the D1 university that I am currently attending.

I was recruited by them out of high school but then chose to serve a mission for my church in the Philippines for two years. During those two years my weight went from 225 lbs to about 175 lbs because of not being able to workout and from living off of a diet of fish and rice. I came home and ended up getting married and concentrating on my education and preparing for medical school. Now that I am back to where I was strength and speed wise I talked with the coaches and will be walking on in January.

Most of my workouts will concentrate on strength lifts needed for football as well as speed and agility drills. I would really like to put on some more weight and get to about 220-225 lbs but more importantly I would like to get in a little better football shape and improve my quickness and acceleration.




Stats:

Height: 6’1”
Weight: 208 lbs
40-yard: 4.7
Bench: 350
Squat: 450
Hang Clean: 285

Position: ILB


Nutrition:
I eat at least 6 times a day as well as a pre-workout carb slam mixture and also a post-workout protein/wms shake. I usually toss about 6-12 almonds in with every meal. I get about 4500 calories/day (45% carbohydrates / 35% protein / 20% healthy fats).


Supplements:

DRIVE (2 caps AM & 2 caps pre-workout)
RPM (3 caps AM & 3 caps pre-workout)

Incarnate (3 caps AM & 3 caps pre-workout)
CEE (5grams/day)
Multi-vitamin
Liver Tabs (6 tabs/meal)
Sesathin (~3ml/day)
Carb Slam
Xtend (+ bulk BCAAs)
100% Whey



Training:

It has been a little difficult lately with my school/work schedule to find a perfectly consistent training schedule but I have worked it out so that I can train twice a day. I will be training Monday-Saturday and I always just rest and recuperate on Sundays.

Sunday: Rest
Monday: Chest & Tri's
Tuesday: Legs & Bi's
Wednesday: Shoulders
Thursday: Back & Bi's
Friday: Chest & Tri's
Saturday: Legs & extra cardio

[coug42]

Day 1 (10/22/07)



Weight: 209 lbs
Mood/Focus: Normal so far.
Strength: I felt pretty strong today but nothing out of the ordinary yet.
Energy: Energy was up today. I felt way tired when I got up this morning but after that first dose of RPM/Drive I definitely had great energy that carried me through the day.


Workout:

AM:
Acceleration sprints on the treadmill (40-60sec rest in between sprints)
15min warm-up jog @ 7.5mph
3x20sec @ 10/11/12mph / 6% incline
3x20sec @ 10/11/12mph / 9% incline
3x15sec @ 10/11/12mph / 12% incline
3x10sec @ 10/11/12mph / 15% incline
Box Jumps
Abs

PM:
Bench Press 5x15/10/6/4/4
Incline DB Bench 4x8/6/4/4
Flat DB Flies/ DB pullovers 3x10
Weighted Dips 3x10
Triceps Pushdowns 4x10
Neck
Calves
Abs




Thoughts: I didn’t really feel anything yet except for a little more energy and focus. I wasn’t expecting anything big to happen today though since it is the very first day. I did notice that I was sweating quite a bit more and my body temperature felt a little higher. I’m excited though to see where this goes. I'm going to get some pictures up as soon as i can.

[UNCfan1]

Sweet! Subbed! BTW ur package should be there soon!

[coug42]

Originally Posted by UNCfan1

Sweet! Subbed! BTW ur package should be there soon!

Thanks, did you get your package yet?

[coug42]

Day 2 (10/23/07)



Weight: 209 lbs

Mood/Focus: Focus was great today which definitely helped with my workouts and my molecular biology class.

Strength: Strength was about the same today

Energy: Energy was great again today and I felt like I had more endurance during my workouts and I didn’t have to rest as long in between sets.



Workout:


AM:

Hang Cleans 5x10/10/8/6/4
DB Shoulder Press 4x12/9/6/6
DB Front Raises 4x10/8/6/6
DB Laterals / Plate Front Raises 4x10
DB Shrugs 4x10/10/8/6
Calves
Neck
Abs


PM:

Field day (45 min)
10 yard Agility warm-ups
Agility bags
Speed ladder
10’s
20’s
40’s


Thoughts: I had a couple of great workouts today despite a long day at school full of homework and studying. I could definitely tell that my RPM was carrying me through the workouts and focus today was great. I felt fast while doing my sprints and even felt a little lighter on my feet even though my weight has not changed. My endurance was also up today. I’m still excited for what’s to come and can’t wait to start seeing improvements in the weight room and on the field.

[UNCfan1]

Originally Posted by coug42

Thanks, did you get your package yet?

Got it yesterday. Let me know when u get urs. Log looks good Coug!

[coug42]

Day 3 (10/24/07)

Weight: 209 lbs
Mood/Focus: Focus was good again today despite being tired. I felt some aggression as well.
Strength: Strength was up today and leg pumps felt great.
Energy: I felt okay today but I was actually a little tired and sore today.

Workout:

AM:
Acceleration sprints on the treadmill (40-60sec rest in between sprints)
10min warm-up jog @ 7.5mph
3x20sec @ 10/11/12mph / 6% incline
3x20sec @ 10/11/12mph / 9% incline
3x15sec @ 10/11/12mph / 12% incline
3x10sec @ 10/11/12mph / 15% incline
Abs

PM:
Squats 5x5
Hack Squats 4x8
DB Stiff-legged Deadlift 4x10
Leg Extensions 5x12/10/8/6/4
Leg Curls 4x12/10/8/6
Barbell Curls 3x12/10/8
Hammer Curls 4x12/10/8/6
Calves


Thoughts: I felt pretty tired today but not too tired that I didn’t have good workouts. I am definitely thankful for the RPM. I felt strong today on legs and also felt good during my morning workout. I don’t know if the Drive has kicked in yet but I’m still sweating a ton during my workouts and body temp feels higher during the day. I was just soaking after my speed workout this morning. My weight is still the same which is good. I upped the carbs today a little extra just to make sure I’m replenishing my glycogen stores so that I don’t get too burned out. Looking forward to another good day tomorrow.

[coug42]

Day 4 (10/25/07)



Weight: 208 lbs

Mood/Focus: I was a little irritable today but focus in the gym was great.

Strength: I felt a little stronger today on back but no PR’s or anything.

Energy: I felt tired and sore when I woke up this morning but after my AM dose of Drive/RPM I felt great and had good clean energy the whole day.


Workout:

AM:

Field day (45 min)
10 yard Agility warm-ups
Agility bags
Speed ladder
10’s
20’s
40’s


PM:

DB Rows 4x10/8/6/4
Lat Pulldowns 4x12/10/8/6
Behind the Neck Pulldowns 3x12/9/6
Low Rows 4x10/8/6/6
Cable Concentration Curls 4x10




Thoughts: My weight has pretty much stayed the same so far but energy, endurance and strength have all gone up. I’m still sweating like a pig but not resting as long in between sets and I feel like I can go longer in the gym and on the field. I’m guessing it is going to take at least a week for the DRIVE to really kick in so I am just busting mine in the gym and being patient. Tomorrow I am going to do chest again and I’ll see if I can get 225 for 20 reps!

[coug42]

Day 5 (10/26/07)



Weight: 209 lbs

Mood/Focus: These were both good again today.

Strength: Strength is still about the same.

Energy: I felt a little lethargic today. I had to take a 30min nap this afternoon before my workout.


Workout:

AM:

Acceleration sprints on the treadmill (40-60sec rest in between sprints)
10min warm-up jog @ 7.6mph
3x20sec @ 11/12/13mph / 6% incline
3x20sec @ 11/12/13mph / 9% incline
3x15sec @ 11/12/13mph / 12% incline
4x10sec @ 11/12/13/14mph / 15% incline
Neck
Abs

PM:

DB Bench Press 5x12/10/8/6/4
Incline Press 4x10/8/6/6
Flat Flys 4x10
Weighted Dips 4x10/8/6/6
Triceps Pushdowns 4x10
Skull-crushers 4x10
Calves



Thoughts: I felt pretty good today except for the lethargy. I’ve been upping the carbs and I just hope I’m not overtraining and just burning up my glycogen stores and not doing enough to replenish them. I’m going to do a light leg workout tomorrow and get some good rest this weekend and hope that I have more energy next week.

[coug42]

Day 6 (10/27/07)



Weight: 210 lbs

Mood/Focus: I felt pretty good focus this morning in the gym.

Strength: I didn’t go very heavy today but strength felt about the same.

Energy: Energy was great today and got better as the day went on.

Workout:

AM:

Front Squats 5x12/10/8/6/6
Standing Leg Curls 4x12/10/8/6
Step-Ups 4x12/10/8/6
Leg Extensions 4x10
Biceps
Forearms
Abs
Calves

Thoughts: My weight is up a pound now so far after one week. I had a pretty good leg workout and I am looking forward to some rest this weekend. I’m just going to kick back and watch some games today. I’ve been feeling pretty good the last few days and recovery is getting quicker. I’m really looking forward to next week.

[coug42]

Day 7 (10/28/07)


Weight: 210 lbs

Mood/Focus: Pretty good focus and mood today.

Strength: n/a

Energy: Energy was pretty clean today.

Thoughts: Today was a great rest day and I definitely needed it. I even took a few naps before and after church. I can’t wait to get back in the gym tomorrow and I’m hoping to set some new PR’s this week.

[dbc5]

nice log so far, keep it up

[coug42]

Day 8 (10/29/07)


Weight: 210 lbs

Mood/Focus: Crazy good!

Strength: I got a new PR on Bench.

Energy: My energy was great today and lasted all day with no crash.

Workout:

AM:

Acceleration sprints on the treadmill (40-60sec rest in between sprints)
10min warm-up jog @ 7.6mph
3x20sec @ 11/12/13mph / 6% incline
3x20sec @ 11/12/13mph / 9% incline
3x15sec @ 11/12/13mph / 12% incline
4x10sec @ 11/12/13/14mph / 15% incline
Neck
Abs

PM:

Bench Press 5x15/10/6/4/4/3x350
Incline DB Bench 4x8/6/4/4
Flat DB Flies/ DB pullovers 3x10
Weighted Dips 3x10
Triceps Pushdowns 4x10
Skull-Crushers 4x10
Calves


Thoughts: I felt so good today it was almost unbelievable. I had a ton of energy/focus and my workouts were awesome. I think the Drive is starting to kick in now. I’ve had no negative side effects lately except for having the runs a few times. I think as long as I keep the dosing to 4 Drive and 4 Rpm a day I’ll be fine. I’m actually looking forward to legs tomorrow.

[coug42]

Day 9 (10/30/07)



Weight: 211 lbs

Mood/Focus: Focus was great today during class and workouts.

Strength: Legs felt strong today.

Energy: Energy was definitely up today.

Workout:

AM:

Squats 5x5
Hack Squats 4x8
DB Stiff-legged Deadlift 4x10
Leg Extensions 5x12/10/8/6/4
Leg Curls 4x12/10/8/6
Barbell Curls 3x12/10/8
Hammer Curls 4x12/10/8/6
Calves

PM:

Field day (45 min)
10 yard Agility warm-ups
Agility bags
Speed ladder
10’s
20’s
40’s


Thoughts: I had another great day today and some great workouts. I’m up two pounds so far for the cycle and feeling great. My legs felt way strong today and I felt faster when running my 40’s. I’m looking forward to tomorrow.

[coug42]

Day 10 (10/31/07)


Weight: 210 lbs

Mood/Focus: Good

Strength: Average

Energy: Pretty good


Workout:

AM:

Hang Cleans 5x10/10/8/6/4
DB Shoulder Press 4x12/9/6/6
DB Front Raises 4x10/8/6/6
DB Laterals / Plate Front Raises 4x10
DB Shrugs 4x10/10/8/6
Calves
Neck
Abs

PM:

Acceleration sprints on the treadmill (40-60sec rest in between sprints)
10min warm-up jog @ 7.6mph
3x20sec @ 11/12/13mph / 6% incline
3x20sec @ 11/12/13mph / 9% incline
3x15sec @ 11/12/13mph / 12% incline
4x10sec @ 11/12/13/14mph / 15% incline


Thoughts: I felt pretty good again today and had a really solid shoulder workout. I felt faster again doing my sprints today and surprisingly I was not sore at all from my leg workout yesterday. I definitely fried my legs yesterday but recovery was very quick. I don’t know if it was the DRIVE but I’m not complaining.

[coug42]

Day 11 (11/1/07)


Weight: 210 lbs

Mood/Focus: I was a little irritable today.

Strength: I felt stronger than usual.

Energy: Energy was definitely up but then faded as the day went on.


Workout:

AM:

DB Rows 4x10/8/6/4
Lat Pulldowns 4x12/10/8/6
Behind the Neck Pulldowns 3x12/9/6
Low Rows 4x10/8/6/6
Cable Concentration Curls 4x10
Calves
Neck
Abs


Thoughts: Unfortunately I only had time today to get in one workout because I have been swamped with school lately. I have 4 big tests this next week and so I’ve been trying to study so that I will have time to workout next week as well. Today was good though and I felt pretty strong. I was pretty sore after my workout and I’m looking forward to going to bed tonight. I’m feeling pretty tired now.