BigT's Football Pre 2 Post Season Log
- 07-28-2008, 09:03 PM
BigT's Football Pre 2 Post Season Log
Alright, i'm going to log my work outs etc. throughout the upcoming football season. This is going to be my first season playing in college. At the beggining of June I decided i wanted to play football again and go back to college. I have since secured a spot on the roster at the college I will be attending. I will going out for outside linebacker, however I may switch to tight end. Before deciding to play again I had been mostly training upper body and unfortunately neglecting cardio, legs, and building overall core strength. So, in June I designed a workout program to improve my overall core strength and cardio, and focusing more on legs and less on upper body. Needless to say between work and workouts, this summers been a blast... My summer WO schedule looked a little something like this..
***For times sake I will just post exercises. Depending on the lift i'll do 3-6 working sets with reps ranging from 6-14.
I will sometimes jump on a treadmill for 5 min PreWO.
Single Leg Press
Sitting Calf Raise
Preacher EZ Bar Curl
Dumbell Alternating Curl
Sitting Isolation Curl
Cable Single Arm Curl
Incline Skull Crushers
Tri Kick Back
Two Ab Exercises
Bent Over Flys
BB Bent over Rows
BB Behind Neck Military
Smith Mach. Single Arm Press
Close Grip Bench
Overhead Tri Ext.
Cable Single Arm Pull down
Cable Bar Press Down
Similar to Monday with a few variations
Sa: Depends on week, usually Chest/Arms/Abs
Su: A day of rest.
Cardio: 4 Days a week i'd do sprints either on a steep hill or at a nearby track, then one day i'd go on a 3 mile jog.
After 6 weeks of this I definitly felt my core and legs were stronger, and my cardio was greatly improved. However, I got way burned out, which resulted in loss of appitite, worsened stomach problems, headaches, no energy. This occured last week, during which i only lifted 4 days(workouts were short and weak). Now I everythings back to normal.
So, I will logging my workouts, mainly lifting, depending on laziness I may or may not go into detail on cardio. When two-a-days start things will change a bit but I will try to post every few if not everyday.
Weight-~200 Gyms scale is wack
BF-will find out someday..
Supps-Protein, Creatine Mono, ZMA, RPM.
Diet->175g Protein, I haven't kept track of carbs but I going to try to get in the habbit, Fat-love it.
Goals-Maintain weight and strength through the season, improve cardio, keep healthy.
With all that said, I'd appreciate any advice you guys can give me about my workouts and everything else.
- 07-28-2008, 09:31 PM
I figure I might as well throw todays workout on here.
Today I felt pretty good going in. I started out with Power cleans which I haven't done in awhile so it got me pumped when I could clean more than I have in the past.
Overall today felt good. Going in I only had Power Cleans on my mind, I didnt really have the rest planned but it turned out a good one... short but good. With that said here it is.
POWER Cleans: 10x135, 5x155, 5x185, 5x205, 3x225, 5x185
BB Shrugs: 12x135,10x135,8x135
BB Behind Back Shrugs: 12x135,10x135,8x135
Cable Rows: 10x120,10x140,10x150
One Arm DB Shrug: 8x70,8x70,8x70
Preacher EZ Curl
Outer Grip: 12x75,10x75,8x75
Inner Grip: 12x75,10x75,8x75
Hammer Curl: 12x30's,10x30's,8x30's
Cable One Arm Curl: 10x20,10x30,10x40
Cardio-20minutes on treadmill(1min jog @6 then 1 min run @ 10)
Decline Situps: 16x25,12x35,10x35
I hadn't really done shrugs or hammer curls for a month or two. The shrugs were awesome!!! Ater the second set I leaned my neck to one side to kinda stretch and it cramped up and stuck there for a minute before i pushed upright. The burn was great. I felt weak on hammers so i didnt go up in weight. Not sure whats in store for tommorow...
- 07-29-2008, 02:57 PM
Today was chest/tris. Was pretty spent after wards when I did cardio.
DB Incline:10X60's,10x70's,8x80's ,6x95's
DB Pull Overs:12x70,10x80,8x90
One Arm Cable Fly High: 3 sets of 10x30
One Arm Cable Fly Low: 3 sets of 10x30
Close Grip Bench: 12x95,12x115,12x115
Incline Skull Crushers: Pyramidx50***, 12x70,10x80
DB Double Tri Ext.: 3 sets of 12x60
Single Arm Cable Tri Push Down: 10x20,8x30,6x40
Rope Pull Down:12x60,10x80,6x90
Back Ext.(BW): 20,15,10
Cardio: (Jog-Sprint 50m hill-Jog-Walk)x4
For cardio I ran this street thats about a 300 meter loop with a nice hill in it. I would jog for 100, sprint the hill, jog 100, then walk 50. I did this 4 times, then decided I was wasting my time. I went back to the hill, started bout 5m up it and worked on staying low and exploding out of my stance, then finished at the top. Temperature was bout 95 so it was toasty.
Overall workout: 7/10.
Didnt feel good going into cardio since I went right after lifting, but then again i never feel to good going into cardio, who does. Lifting was good, Some punk kept watching me lift and it was pissing me off tho.
Weird Note At the beggining of cardio I was walking down the street and saw a guy who was about 75? doin yardwork. He was very overweight, wasn't wearing a shirt, and was wearing white shorts. He started towards his house.. and i noticed there was a brown substance on the back of his shorts, shining in the sun. Not sure what it was.. not sure i want to know.
*On this set I held each rep, one inch off my chest for 5 seconds.
**Dropped 20lbs each set, rest time was as fast as I could take the weights off.
***First set I like to do what i figure is a pyramid set:5,4,3,2,1,2,3,4,5. between each set of reps i'd hold the bar above my head for 3 seconds.
07-30-2008, 09:03 PM
Today was back day. Didnt feel like doin bi's.
Pull ups(BW): 12,10,10,8
Standing Single Arm Cable Rows: 10x80,10x100,8x120
Bent Over BB Rows:10x135,10x135,10x135
Cardio: Played Basketball for hour and a half.
Deads felt good. Grip has gotten stronger. I got into the habbit of using straps way more than i needed to. Other than that the WO felt dead. tommorow will be better.
07-31-2008, 08:03 PM
Today was Shoulders/Tri's
Starting off I had to go get a sports physical for ball... Enough said. However I was glad to get an accurate weight and height.
Now that i think about it i was wearing my shoes for both those. dang... anyway after waiting an hour to get it over with, i went to a local high school practice field and did some sprints, drove a one man sled a bit, then did some starts.
Tackle sled then drove, total of 100 yds. hit it 6 times. 10x10yd Starts. Explode out of stance, full speed for 10 yds.
Few other minor sprints.
Linear Cable pull Single Arm?:10x20,10x30,10x30
Front Cable Raise Single Arm:10x20,10x30,10x30
BB Behind Back Shrug:10x135,10x155,10x185
Single arm DB Shrug:10x65,8x65,6x65
Incline Skull Crushers:Pyramidx50,10x70,10x8 0
Single Arm Cable Pull Down:10x20,8x30,6x40
I went home and ate a whole wheat bagel w/cream cheese, 50g protien shake. then went back bout 45 min later to instruct sister on what to do when working out. ended up doin a bunch of stuff while she did cardio.
Situps on exercise ball:10,10,10
Weighted Brigdes:30secx45,30secx45,30se cx45
w/ Side bridges: all 30 just BW
Wide Grip pull ups(BW):10,10,10,10. 15 min later did another 10
DB Overhead Ext:10x60,10x70,10x80
Didnt feel too good going into lifting since I did my running mid day and the temp was hangin around 100. Not cool. Literally. However I brought some more gatorade powder which gave me another 16oz to get me through my workout. The reason for the large amount of back extensions is because I have had some lower back problems from football, however this year I am going to be 500% stronger than I was in HS which really motivates me.
Just for fun here are a few stats from august of my senior year.
Squat:1x225(got 5 but really only one was a real squat)
Deads: Didnt exist to me.
My lower body/back/core has never been strong. When i started getting into lifting~December 2006, I really hit the upper body, I wasn't very serious about lower body, and I didn't start doing Deads until this june. I like my progress so far, but am no where near satisfied, doubt I ever will be tho ha. To be the best is the goal. Even though realisticaly i'll never reach that goal, the pursuit of it has been the reason i've gotten out of bed many mornings. Perfections outa reach but its fun tryin to get there.
Tommorow is.... LEGS/BI'S
Time to bust out the RPM.
07-31-2008, 09:37 PM
Thinkin bout some new supps.
I'd keep the protein powder, but prob drop the rest, not sure bout the zma.
Any suggestions on other supps? Opinions? Eh????
08-01-2008, 10:20 AM
08-01-2008, 06:46 PM
Squat: 10x135,8x185,5x225,5x275,3x295 ,5x275,3x275,2x275
One Legged Leg Press:5x2-45's,5x4-45's,5x6-45's
Leg Curl: 12x90,10x175,10x175,10x175,10x 175
Walking Lunges: 40's,50's,BW
Leg Ext.: 10x70,10x130,10x150,10x170,Bur n Out Set
Sitting Calf Raise: 10x90,10x115,10x135,8x135,8x13 5
Single Arm DB Preacher Curl: 10x30,8x40,6x40
Over Hand EZ Bar Curl: 10x50,8x60,6x70
CARIO: Practice Field
Popped 7 man sled a few time, Hit&Shed One man sled 50yds.
Back to 7 man sled a few times. 2x50yd Suicides.20xStarts.
Today was an awesome workout. Before hand I took 4 rpm and was blastin through it. I was going to Super Leg ext and leg curls but some punk with his dad training him jumped on right after i warmed up on it and was doin the leg ext. pissed me off, i even asked them nicely if i could do some sets since they were just sittin there, bs'n bout how much the kid could lift. Big kid-squatting 65 with horrible form 5 times. so i just walked it off and took it out of me by doin lunges for the first time in a while. total walking for the first set would be 40, second b 30, last 40. I did my usual back extensions but didnt record them as i only did a set of 20 while warming up for squat. My lower lower left back felt not good. It stuck around awhile. Its been doin that lately but i'll just do back ext and other stuff and hope it goes away.
Cardio was great, felt good to really hit the sled. at the end of the suicides my legs tightened up way back but i stretched for a minute and they were good. dang lactic acid tryin to cramp them up. then the starts were good. just explode slow down, turn around and repeat. Also nice that it was 5 degrees cooler and had a slight breeze.
7 MORE DAYS!!!!
I report for camp in 7 days. Awesome!!! not so cool that camp starts so late in the month, but at least i get to go!
Im def ready:bruce3:
08-02-2008, 06:53 PM
Bench: 10x135,5x185,5x225,5x245,3x275 ,4x245,3x245,5x225,5x135
Incline Plate Loaded Machine:10each armx90,10x180,10x230
DB Pullovers: 10x70,8x80,6x90
Cardio:100m sprintsx10 ~20 seconds rest in between.
Today sucked. Those lunges from yesterday killed me. My back was still hurtin a bit and I felt like an old man I was so sore. I gave a few points for the bench and pullovers however I didnt do a full workout. No energy at all, very humid during the sprints, felt pretty weak but it was definetly better than not running at all.
When I got weighed at the doctor I weighed 204, when i weighed myself at the gym bout 2 hours later, without eating anything, I weighed 8 lbs less. Today i weighed 200 on that scale. Water weight? idk. Just weird.
Tommorow is off. Im moving monday, not sure what my workouts will look like next week, i dont know if i'll be able to get into a gym but i'll for sure be running everyday. On Friday when I report to camp we'll be running a 16x110 test, linebackers have to run each one in 17 seconds.. with 45 seconds rest.. we will probably be doing 1rm on bench, squat, deads, cleans, and # of pullups, after that.
I'll just go ahead and put my goals up for those lifts...
Yes, this will be done in the evening, I realize these will be done after the 110 test, I feel confident in bench and pullups, however squat and deads are gona be sketchy with my back, cleans dont seem too bad as they arent as heavy. These would be my goals as if I were walking into the gym on different days to do them individually, but, these are what I'm goin for.
08-05-2008, 09:38 PM
Today was pretty crappy, not feelin too great/nervous for camp. Worried i wont meet the running requirements.
Leg Curl: 5x90,5x150,5x180
Iso DB Curl:5x30,5x30,5x30
Yesterday I didnt get a chance to get to the gym. I went running on some sketchy field. just some sprints and stuff, got cut short cuz a pack o wild dogs showed up on the field and wanted to play, luckily i didnt get mauled, but i almost got peed on. Today was frusterating cuz i didnt have any energy. No rating for this one. Guess i'll see what happens tommorow.
I am pumped to run a sponsored SNS stack which will consist of...
TTA-500 - Tetradecylthioacetic Acid 500mg (plus electrolytes)
Creatine E2 501 - Creatine Ethyl Ester 500mg 501 caps
Beta Alanine 501 - Beta Alanine 500mg 501 caps
Phenibut XT - 500mg Phenibut
Thanks to SNS for choosing me to run it. Will prob be started in two weeks max. Will continue posting workouts/results here as well as in my log.
08-06-2008, 05:17 PM
What college you at? I hope i didn't miss it in the thread...i wish i still played ball
Nice good luck on that SNS stack and i think you would really benefit from some poseidon as well. Sorry i didn't find this sooner when you first asked...
Don't miss out on the next deal:http://pescience.com/insider
Protein Backed by Science: http://selectprotein.com
08-06-2008, 06:31 PM
Naw i didnt post it. Southern Virginia. its NAIA. I didnt think i'd play after HS but after not playin for a year.. im actually excited for two a days ha.
As for poseidon, i've heard nothing but awesome things bout it. I am stoked to try it. I want to run it with this stack, but i think i owe it to SNS to run their products alone since they sponsorin it.
08-06-2008, 07:26 PM
08-06-2008, 11:14 PM
Today was Chest/Tri/Abs. However I did some sprints first.
Cardio:16x100yd sprints, 1x110yd, 1x40yd
DB Incline:10x60's,10x70's,8x80's ,8x90's,6x100's
DB Pull Overs: 10x70,10x80,8x90
Incline DB Flys:10x30's,8x40's,6x50's
Dips(BW) : 15,15,15,15
Incline Skull Crushers: Pyramidxbar, 10x75,10x75,10x75
Tri Kick Back:10x20,10x20,10x20
Single Arm Cable Pushdown:10x30,8x35,6x40
Single Arm Cable Pulldown:10x30,6x35,10x30
Decline Sit Up:25x10,25x10,25x10
Hanging Knee Raises: Didnt count how many
I give this one an 8 since my cardio really boosted my confidence. I felt great throughout it, the 110 test I hav to do on friday is my biggest concern, but luckily today really boosted my confidence so that got me pumped. Liftin started off bad, the weight on bench seemed a lot heavier today. Plus my grip was off cuz the bars at this gym i got a guest pass to are weird. however once i got to incline it was smooth sailin from there. after my workout i shot a basketball around for a few minutes, airballed it bout 10 times, guess the basketball glory days are over, fine by me.
Tommorow will probably b a rest day if I can keep myself from goin to the gym. Only one more day then it starts.
08-19-2008, 12:21 PM
gotta tell ya, the addition of Poseidon would be beneficial, and as a logger right now for Gut Health, it is a great addition. Both will only enhance the progress you are making
Controlled Labs Head Board Rep
adam @ ControlledLabs.com
CONTROLLED LABS products are produced in a GMP for Sport certified facility
08-19-2008, 12:33 PM
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