True74Seneca
Guest
Well hey guys im getting ready to start a journey so its easier to track to see how i improve. My name is Derek, im 16 years old, a sophomore. Im 6 ft 1ish and weigh 230lbs. I play football and can play all the OL and all the DL positions.
Here is my Workout plan, im working to get bigger, and stronger & more explosive while trying to improve my foot speed and quickness.
Warm Up- Dynamic Warmup
Cool Down- Stretching
Starting Weights (Ramp weight up to a final Set of 80% of max and increase 5 pounds every week as needed.)
Day 1
Squats 5x5- 135, 185, 205, 225, 245
Power Clean 5x3- 115, 125 ,135, 145, 155
Military Press 5x5- 55, 65, 75, 85, 95
Shrugs 10, 8, 6- 95, 115, 135
Day 2
Upper Body Plyos & Footwork
Day 3
Box Squat 5x5- 135, 185, 225, 275, 305
Bench 5x5- 125, 135, 145, 155, 165
Pullups 5x5- Body Weight
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 45, 65, 85, 105, 125
Day 4
Lower Body Plyos & Footwork
Day 5
Front Squats 5x5- 45, 55, 65, 75, 85
Deads 3x5- 225, 255, 275
Hypers 3x10
DB Shoulder Press 12, 10, 8- 25, 30, 35
Power Shrugs 5x5- 95, 105, 115, 125, 135
The Supplements i take are:
All The Whey Protein- Whey(Post Workout) & Casein(Before Bed)
Animal Pak- Multi
Applied Nutriceuticals- Neovar
Nutraplanet- Kwik Karb
I don't really keep track of my diet. I lay off the junk and eat high quality food with protein, carbs, and calories. Ex: Chicken Breasts, eggs, varieties of fruit and veggies, milk, and lots of water, ect.. I havent drank Soda in about 5 years now.
I hope you guys enjoy this and i will update as much as possible.
Here is my Workout plan, im working to get bigger, and stronger & more explosive while trying to improve my foot speed and quickness.
Warm Up- Dynamic Warmup
Cool Down- Stretching
Starting Weights (Ramp weight up to a final Set of 80% of max and increase 5 pounds every week as needed.)
Day 1
Squats 5x5- 135, 185, 205, 225, 245
Power Clean 5x3- 115, 125 ,135, 145, 155
Military Press 5x5- 55, 65, 75, 85, 95
Shrugs 10, 8, 6- 95, 115, 135
Day 2
Upper Body Plyos & Footwork
Day 3
Box Squat 5x5- 135, 185, 225, 275, 305
Bench 5x5- 125, 135, 145, 155, 165
Pullups 5x5- Body Weight
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 45, 65, 85, 105, 125
Day 4
Lower Body Plyos & Footwork
Day 5
Front Squats 5x5- 45, 55, 65, 75, 85
Deads 3x5- 225, 255, 275
Hypers 3x10
DB Shoulder Press 12, 10, 8- 25, 30, 35
Power Shrugs 5x5- 95, 105, 115, 125, 135
The Supplements i take are:
All The Whey Protein- Whey(Post Workout) & Casein(Before Bed)
Animal Pak- Multi
Applied Nutriceuticals- Neovar
Nutraplanet- Kwik Karb
I don't really keep track of my diet. I lay off the junk and eat high quality food with protein, carbs, and calories. Ex: Chicken Breasts, eggs, varieties of fruit and veggies, milk, and lots of water, ect.. I havent drank Soda in about 5 years now.
I hope you guys enjoy this and i will update as much as possible.