BigT4040
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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.
Stretch~10 min.
M: Legs/Bi's
Squats
Leg Ext.
(SUPER)
Leg Curl
Single Leg Press
Sitting Calf Raise
Preacher EZ Bar Curl
Dumbell Alternating Curl
(SUPER)
Sitting Isolation Curl
Cable Single Arm Curl
Tu: Chest/Tri's/Ab's
BB Bench
Incline DB
Flys
(SUPER)
Pullovers
Dips
Incline Skull Crushers
(SUPER)
Tri Kick Back
Two Ab Exercises
W: Back/Bi's
Deads
DB Rows
(SUPER)
Bent Over Flys
BB Bent over Rows
BB Curl
Hammer Curl
Th:Shoulders/Tri's
DB Military
BB Behind Neck Military
Lateral Raises
(SUPER)
Plate Raise
Smith Mach. Single Arm Press
Close Grip Bench
Overhead Tri Ext.
Cable Single Arm Pull down
Cable Bar Press Down
F: Legs/Bi's
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.
Rundown
Height-6'3"?
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. :thumbsup:
***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.
Stretch~10 min.
M: Legs/Bi's
Squats
Leg Ext.
(SUPER)
Leg Curl
Single Leg Press
Sitting Calf Raise
Preacher EZ Bar Curl
Dumbell Alternating Curl
(SUPER)
Sitting Isolation Curl
Cable Single Arm Curl
Tu: Chest/Tri's/Ab's
BB Bench
Incline DB
Flys
(SUPER)
Pullovers
Dips
Incline Skull Crushers
(SUPER)
Tri Kick Back
Two Ab Exercises
W: Back/Bi's
Deads
DB Rows
(SUPER)
Bent Over Flys
BB Bent over Rows
BB Curl
Hammer Curl
Th:Shoulders/Tri's
DB Military
BB Behind Neck Military
Lateral Raises
(SUPER)
Plate Raise
Smith Mach. Single Arm Press
Close Grip Bench
Overhead Tri Ext.
Cable Single Arm Pull down
Cable Bar Press Down
F: Legs/Bi's
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.
Rundown
Height-6'3"?
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. :thumbsup: