True Seneca's Journey

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    True Seneca's Journey


    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.

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    alright guys, i lift at the local YMCA due to no other gyms besides my school (not open in the morning, i have baseball right after school so i cant lift then.). I was planning on starting this past week but due to some flooding (the YMCA is down in a valley by a river) it was closed most of this week so i decided to take a much needed week off. It was open for the first time today but i didnt go due to not knowing until it was to late.

    So i will start next tuesday. Lift 3 times a week on non-consecutive days and do plyos/speed/agility/sprints twice a week. So i will be back on Tuesday with Workout #1.
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    Alright tomarrow is going to be the first day, im doing the Day 1 workout.
    I will be lifting at my high school because it is open in tuesdays and thursday at 6:30am. I will update you guys tomarrow.
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    Hey guys, today went good. I lifted at 6:30 this morning at my school. I had to get done in 40 minutes due to having a National Honor Society meeting at 7:30. I got everything done with no time to spare. I had cut down the rest between sets but its all good. I had good energy today and my strength felt pretty good for taking a week off and being a monday.

    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


    Im planning on adding 5 pounds to all the weights next Day 1. They were a little easier then i thought they would be.

    I also got my license today so im pretty pumped. Talk to you all later.
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    Alright, i didn't do much yesterday morning due to it being muddy from the rain I did do some jump rope though. Today was my second day lifting and it went good. I lifted at the school again and got done in a little less than a hour.

    Day 3
    Box Squat 5x5- 135, 185, 225, 275, 305
    Bench 5x5- 125, 135, 145, 155, 165
    Pullups 1x5, Lat Pulldowns 4x5 at 150lbs
    DB Bench 12, 10, 8- 45, 50, 55
    Barbell Rows 5x5- 45, 65, 85, 105, 125

    On the Pullups i was able to get one finished with my own power. After that i did 4 negative reps and did the other 4 sets on the lat pulldowns. I think im going to keep this format until i strengthen my Lats. Everything else felt great and will increase everything by 5 lbs next workout.I will update tomarrow probably sometime. Cyah
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    Well i lifted at the YMCA today. Everything went great. Its the first time i have done straight bar deadlifts in a while, ive been doing hex bar for a while and i decided to change it up. It felt good. Front squats were a little light but im still trying to get a good form down. I will increase all weights next workout.

    Day 5
    Front Squats 5x5- 45, 55, 65, 75, 85
    Deads 3x3- 225, 255, 275
    Hypers 3x10- BW, 10, 10
    DB Shoulder Press 12, 10, 8- 25, 30, 35
    Power/Jump Shrugs 5x5- 115, 125, 135, 145, 155

    Yesterday i only did some jump rope due to a baseball double header all day.

    Tomarrow is going to be a REST day , finally. I will update you guys on tuesday. Cyah.
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    I got some amazing sleep last night, about 9.5 hours of deep sleep. Lifting tomarrow at school, update you then.
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    Day 1
    Squats 5x5- 140, 190, 210, 230, 250
    Power Clean 5x3- 120, 130 ,140, 150, 160
    Military Press 5x5- 60, 70, 80, 90, 100
    Shrugs 10, 8, 6- 100, 120, 140


    Today was ok, didn't sleep well last night. Will probably keep the same weights for Squats and cleans next week because form was lacking, probably from lack of sleep.
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    Starting Over


    Ok im going to be starting with my log again, i havent been able to do much with baseball and exams, school is out now and i will be updating everyday. Football starts the 8th of june.
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    Ill come along for the ride.
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    Workout 1


    Today was a pretty good day for not lifting consistantly recently. Got my workout done in about 45-50 minutes. Felt Great.

    Squats-5x5- 135, 185, 205, 225, 245
    Power Cleans-5x3- 95, 115, 135, 155, 175
    Push Press-5x5- 45, 95, 115, 135, 155
    Shrugs-10,8,6- 135, 155, 165

    Tommarrow i am going to be doing some conditioning, core, abs, and speed work.
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    Workouts 2 and 3


    Yesterday i did Some Abs and Core exercises, i don't really feel like posting them but my abs were pretty damn sore today. I also ran about a mile or so.

    Today i lifted. I though it went pretty great.

    Box Squat 5x5- 225, 275, 305, 355, 405
    Bench 5x5- 135, 145, 155, 165, 175
    Pull ups- 2x5 and 1x3- I'm getting better at these, got 2 on my own each set.
    DB Incline 10, 8, 6- 40, 45, 50
    Barbell Rows 5x5- 45, 65, 85, 95, 100- Still trying to get form down.

    Tomorrow is some more abs and core and such with some conditioning after. Fun Fun.
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    Workout 1


    Alright well today was a great lifting day. Here is how it went...

    Hang Clean
    1x3 @ 135 lbs
    1x3 @ 60% of max (190)- 115 lbs
    3x3 @ 70%- 135 lbs
    1x1 @ 75%- 145 lbs
    1x1 @ 80%- 150 lbs

    Push Press
    1x10 @ 95 lbs
    1x10 @ 105 lbs
    1x10 @ 115 lbs

    Jump Shrugs (Power Shrugs)
    1x10 @ 135 lbs
    1x10 @ 155 lbs
    1x10 @ 165 lbs

    Lat Pull Downs
    1x10 @ 100 lbs
    1x10 @ 105 lbs
    1x10 @ 110 lbs

    Pullups
    1xMax @ Bodyweight- 1 1/2 reps

    Straight Leg Deadlift
    1x10 @ 115
    1x10 @ 125
    1x10 @ 135

    Hypers
    3x10 @ Bodyweight

    Four-Way Neck Machine
    1x10 each side

    This is a new workout im trying. Its M, T, Th, F with Wed. off.
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