natty t's trying to get back into football.

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  1. natty t's trying to get back into football.


    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


  2. 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.
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  3. on the off days i do wind sprints

  4. 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

  5. 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)
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  6. any suggestions would be greatly appreciated, thanks guys.

  7. Quote Originally Posted by natty texan View Post
    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.
    NSCA - CSCS

  8. 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)

  9. Quote Originally Posted by natty texan View Post
    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.
    NSCA - CSCS

  10. I'll scrap the curls

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

  11. Quote Originally Posted by natty texan View Post
    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.
    NSCA - CSCS



  12. 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.
    NSCA - CSCS

  13. 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?

  14. 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.

  15. 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

  16. 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.

  17. any criticism/advice etc. definitely welcome

  18. 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.
    NSCA - CSCS

  19. 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.

  20. Quote Originally Posted by natty texan View Post
    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.
    NSCA - CSCS

  21. I had to play with my schedule some. I wasn't thinking much when I made it but today was basically an off day.

    Not much to report. I'm not sore today at all, although I'll say my jeans were loose this morning when i put them on and the scale says i'm up to 257.

    I put muscle and weight on very very easily, it's losing it that's murder for me.

    I'm heading off to anatomy class

  22. Anatomy Class was cancelled and I now have four hours of time to fill so i'm going to log last weeks workouts.

    Monday: Quads/Hams

    • Squats 5 sets of 6 at 225. I ended up switching to bench squats on the third set. I feel like they're more explosive when you have to get up from a dead stop with 225 pounds on your back.
    • Leg Curls 4 sets of 8 at 70 pounds. I have historically weak hamstrings and this is the first time i'm doing something about it.
    • Leg Extensions 4 sets of 8 at 150.
    • Abs

    Tuesday: Back/Calves

    • Deadlifts 5 sets of 6 i did a version of a backwards pyramid with these. I started out at 295, went down to 285, 275, 265, then ended on 245. The Houston Texans had a strength coach named dan riley (i think that was his name) who used sets like that and claimed it fully activated all the muscle fibers. he did sets of 12 though, and i mixed his plan with joe defranco's plan. (another football guy) Defranco did more of the westside barbell thing.
    • Shrugs 5 sets of 6 with 225 i try to hold the shrug for a count of 5 on every rep.
    • Toe Raises (5 sets of 12 reps) with 225.

    Wednesday: OFF

    Thursday: Back

    • Front Lat Pulldowns 4 sets of 8 with 90
    • T-bar rows-close grip. 5 sets of 6 with 100 on the bar
    • T-Bar Rows-wide grip 5 sets of 6 with 90 lbs'
    • Abs

    Friday: Chest/Triceps

    • Flat Bench Bar Bell Presses 5 sets of 6 started with 185, went down to 175, 165, 155, 145, 135.
    • Incline Dumbbell Presses 4 sets of 8 with 50 lbs
    • Dips 3 sets of max 3, 3, 2
    • Tricep Presses 4 sets of 8 with 60 lbs
    • Toe Raises (5 sets of 12 reps) 225 lbs

  23. I'm a long way off from where I used to be,

    I've lost a lot of flexibility, and I feel kind of dead in the gym right now.

  24. I guess I should put up a little about where I was and everything.

    I didn't play football my senior year in highschool due to concussions. Basically I had my seventh one and it was pretty serious and the doc's told me I was out. I figured my football career was over so I turned to body building full time. I went to college weighing in at 255 pounds with 11 percent body fat.

    I played flag football there for a while but the college had lost it's first 5 games and hosted open try outs. I went in not expecting much and pulled some big numbers and hit people hard and made the team.

    the numbers:
    bench 465
    squat 595
    didn't dead lift but i was repping 550 for 8
    40 time-4.74
    Height-6'0
    Age-18

    One week into practice and they were ready for me to suit up but I did a dumb thing. I couldn't sleep one night and went down to the gym to workout. God blessed me with extremely strong calves (from the examples i've been given anyway) and I would do calf raises on a smith machine with 1000 lbs. I was into my second set of calve raises (with spotters) and my foot slipped off the weight i was using and my knee slid a little and i'm not really sure what all happened but i ended up in a heap on the floor. One night in the e.r. later and i was heading home with ruined dreams. I don't knwo what happend to my knee I never went to a doctor when i got back in houston i just limped around every where. by the time it was healthy enough to lift again i was dating a girl who asked me not to lift. said she didn't want a buff boyfriend, and i was too love struck to say no.

    the day she dumped me i logged on here and started workout otu again the next day.

    I'm now 19, fixing to turn 20 in april, and i will play college football again.

  25. Well, I made a stupid mistake yesterday. I drank a monster. As volcom put it in his log, I'm a stim emo. I was up basically all night, last time i looked at the clock it was 4 am. So...I slept through my alarm clock this morning and half way through my first class. Hopefully I'll get a chance to hit the weights tonight.
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