natty t's trying to get back into football.

[natty texan]

this logs exactly how it sounds. My quest to get back into football. I had a scholarship to play out of highschool, tore up my knee, and never played a down.
Now after a year and a half of being dormant, my fire has been re-lit. I've got a plan, i'm working on a diet, and here's my first training split back.


The goal right now is strength.

Monday: Quads/Hams

• Squats 5 sets of 6
• Leg Curls 4 sets of 8
• Leg Extensions 4 sets of 8
• Abs

Tuesday: Back/Calves

• Deadlifts 5 sets of 6
• Shrugs 5 sets of 6
• Toe Raises (5 sets of 12 reps)
Hyper Extensions
Power Cleans 5 sets of 8

Wednesday: OFF

Thursday: Back/Biceps

• Front Lat Pulldowns 4 sets of 8
• T-Bar Rows-Close Grip 5 sets of 6
• Close Grip Pulldowns 4 sets of 8
• T-Bar Rows-wide grip 5 sets of 6
• Reverse E-Z bar curls- 3 sets of 12
• Abs

Friday: Chest/Triceps

• Flat Bench Dumb Bell Presses 5 sets of 6
• Incline Dumbbell Presses 4 sets of 8
• Dips 3 sets of max
• Tricep Presses 4 sets of 8
• Toe Raises (5 sets of 12 reps)

Saturday: OFF

Sunday: OFF

[natty texan]

My Diet

7 am-Whey Shake with cup of Oats and Flax
8 am-workout
9 or 10 (9 on t-th, 10 on m-w-f) powo whey shake with 60 grams of carbs in form of Dextrose
11 am-chicken breast, cup of whole wheat rice, cup of broccali, half a sweet potato
1 pm- (in class) "pure protein" bar. (i'd post the link for it's nutritional facts but i can't yet)and 1/4th cup of almonds
3:30- chicken breast, cup of whole wheat pasta with severabl table sppons of olive oil, sun dried tomatoes, and artichokes.
5:30-roast beef. (cuz i can make it in bulk) veggies, the other half of sweet potato.
8:00-9:00 cottage cheese with banana, blue berries, and grapes.

[natty texan]

on the off days i do wind sprints

[natty texan]

I'm not on supplements yet but I should start a stack in mid april and this is what it's looking like.

Universal Shock Therapy
Universal Storm
PlasmaJet
Optimum ZMA+3 mg of melatonin
Animal Pak
Universal intra-aid

[natty texan]

I've got three schools I'd like to play for right now.
Texas A&m would be the dream school
Texas State
University of North Dakota (all my family is from there, i just got luck enough to be the only one born in Texas)

[natty texan]

any suggestions would be greatly appreciated, thanks guys.

[VolcomX311]

this logs exactly how it sounds. My quest to get back into football. I had a scholarship to play out of highschool, tore up my knee, and never played a down.
Now after a year and a half of being dormant, my fire has been re-lit. I've got a plan, i'm working on a diet, and here's my first training split back.


The goal right now is strength.

Monday: Quads/Hams

• Squats 5 sets of 6
• Leg Curls 4 sets of 8
• Leg Extensions 4 sets of 8
• Abs

Tuesday: Back/Calves

• Deadlifts 5 sets of 6
• Shrugs 5 sets of 6
• Toe Raises (5 sets of 12 reps)

Wednesday: OFF

Thursday: Back/Biceps

• Front Lat Pulldowns 4 sets of 8
• Seated Rows 5 sets of 6
• Bicep Curls (Straight Bar) 4 sets of 8
• T-Bar Rows-wide grip 5 sets of 6
• Reverse E-Z bar curls- 3 sets of 12
• Abs

Friday: Chest/Triceps

• Flat Bench Dumb Bell Presses 5 sets of 6
• Incline Dumbbell Presses 4 sets of 8
• Dips 3 sets of max
• Tricep Presses 4 sets of 8
• Toe Raises (5 sets of 12 reps)

Saturday: OFF

Sunday: OFF

You have the two most important exercises, dead lifts and squats, which is good, but I would kill the biceps routine, or maybe do those on unscheduled, extra credit days. Biceps have no functional use on the field. You probably can't do Snatches at your gym, but you could probably do Cleans and Scarecrows. I would actually replace your two biceps exercises on back & bi's day and insert, Cleans and Scarecrows.

However, if you're quite specific about STRENGTH as you mentioned, then I suppose there will be a time and a place to induce power movements and if that is your intention, then that's a more effective idea.

In the case that you are being very specific about phases, and you're prime focus is strength, then definitely get rid of the biceps exercises. If you were in a hypertrophy phase, I'd still suggest against it, but that is a time for more isolated movements. In a strength phase, your movements ought to be compound.

If you have no idea what I'm talking about with phases and you are not intentionally progressing (out of a hypertrophy phase) into your current strength and then ultimately power, then I'd include those cleans and scarecrows now. Best case scenario you can include snatches, but the scarecrow and clean can be well controlled, unlike the snatch.

[natty texan]

what are scarecrows???


and yes i am going in phases. the reverse ez bar curls are more for my fore arms (where i feel it most)

[VolcomX311]

what are scarecrows???


and yes i am going in phases. the reverse ez bar curls are more for my fore arms (where i feel it most)

It's like a dead lift into a barbell upright row, only you still make contact with your hips as though you were going to snatch it. It's very explosive and you pull the bar beyond parallel to the eyes. The end position will have your elbows pointed high toward the ceiling, like a scarecrow. You would also take a wider grip, as if you were going to do cleans. In likeness to snatch form, from the floor to your hips is lifted at a moderate speed, then you contact your hips with an explosive hip extension and draw the bar above eye parallel, then back down to the dead lift position and back on up. It's the closest thing to a snatch, without having to snatch.

[natty texan]

I'll scrap the curls

is there anything else I should do for fore arm strength (good for tackling)

[VolcomX311]

I'll scrap the curls

is there anything else I should do for fore arm strength (good for tackling)

I suppose grip strength is effective for clinging on to somebodies jersey, but as far as good tackling, that begins with your hip extensors (from power movements, cleans, snatches, various plyo's) and finishes with leg and back strength (squats & deads).

Reverse curls are good for developing forearm muscles, particularly the forearm extensors, but for the purposes you want, you should focus more on your forearm flexors. You can do various types of wrist curls for that and you'd probably benefit most from a static contraction. Trying to hold onto something wide as long as you can is a good way to develop static strength, if you don't have access to something like that, try to hang on to the heaviest db's at your gym as long as you can, or hang from a pull up position until your grip fails, 3-4 times. This will train your forearm flexors, which as far as what you desire, is where the development should be. However, again, clinging onto a jersey is a good thing, but the bulk of your success in tackling someone will come from good positioning, explosive hips, quad, glute, back strength.

[VolcomX311]

BAM! 6 is the finishing movement, if there was a 7, then the figure would have extended his arms over head into the complete snatch. Scarecrow just goes to 6. Here are the only discrepencies. Look at frame 5 and the position of his elbows, in the scarecrow, you would continue that exact form into frame 6, with elbows high toward the ceiling. Frame 6 would look like frame 5, only the bar would be higher up, beyond parallel with the eyes and the elbows would be pointed even higher toward the ceiling.

[natty texan]

alright man. that's bad ass looking.


what days should i add those in on? and would i be going more for weight or reps?

[natty texan]

okay.

first week is done, and i have to say: I'm sore as heck. I got the old man hobble going on. I can feel every single muscle just screaming at me.

and i love it! I missed that feeling. for the first time in a year and a half i'm finally reunited with iron.

here's to next week.

[natty texan]

i weighed in this morning at 254.

i don't know where the 7 lbs is from as i've visibly lost fat. i'm not complaining though

[natty texan]

I guess I should log out my workouts.
I'm embarrassed by the numbers I'm putting up but whatever. Due to being on spring break last week, my schedule got messed with but basically monday's and fridays got switched.

Friday: Chest/Triceps

• Flat Bench Dumb Bell Presses 5 sets of 6 with 75 lbers
• Incline Dumbbell Presses 4 sets of 8 with 60 lbers
• Skull Crushers 3 sets of 10 with 60 lbs
• Tricep Presses 4 sets of 8 with 80 lbs
Abs- reverse bridge core for three sets of one minute

walked on a tread mill with a 50 degree incline at 2.8 mph for 10 minutes then got on a stair climber for 20 minutes.

[natty texan]

any criticism/advice etc. definitely welcome

[VolcomX311]

You're on the right trail for hypertrophy purposes. Your choice of exercises and progression looks fine to me. Dips may be a challenge at your current weight, but if you like the Chest/Tri's day combo, dips are the best thing to stimulate both worlds.

[natty texan]

yeah no freaking kidding.

dips are freaking killing me. i didn't even want to mention them but i did 6,4,3 then i couldn't do another.

[VolcomX311]

yeah no freaking kidding.

dips are freaking killing me. i didn't even want to mention them but i did 6,4,3 then i couldn't do another.

That's fine. You have to start somewhere. I started my pull ups in that fashion and around that same count, just keep at it. It's a worthy exercise to endure into proficiency.