PAVB10 SUMMER FOOTBALL TRAINING - AnabolicMinds.com

PAVB10 SUMMER FOOTBALL TRAINING

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    PAVB10 SUMMER FOOTBALL TRAINING


    BIO: After a crappy season and offseason I really wana get on track for this summers camp. I play college football and tight end. I hurt my right high hamstring the seventh week of the season this year and it is still bothering me bad. I havent been able to squat or clean or sprint since then and tryed to play in spring ball but couldnt. I have fallen to the bottom of the depth chart after some stellar performances and really need to get and stay healthy. I will be starting physical therapy next wed finally and hopefully with Graston and some other techniques be back to training and running hard. I have 15 weeks from today til camp....

    GOALS:
    1. Get to running in three weeks
    2. Fix hamstring completly and stay healthy
    3. Increase speed
    3. Increase endurance
    4. Run better routes
    5. Perfect blocking footwork
    6. Perfect on receiving
    7. Bench 370
    8. Clean 300
    9. Start
    10. All conference-selection
    11. Weigh 236 +/- 3lbs
    12. 59 sec avg 300 shuttle
    13. 32 inch vert

    STATS:
    Bench 300-2 (325 max they say, I dont think so)
    Squat (Havent in two years, best 465 for 6)
    Deadlift (Havent in a year and half 550-1 PR)
    Clean (Havent in 8 months 250-4 best---terrible)
    Weight 236
    Height 6.1-6.2

    TRAINING: heres the split i hope to get to in four weeks or so, but for now. Push, Pull and biceps once each a week and three days of core with physical therapy.

    Monday- explosive day, legs, clean
    Tuesday- Push, Catch balls
    Wed- Sprints 40-80 yds, Agilities, Route Running
    Thursday- Pull, Back some biceps, Catch Balls
    Friday- Circuit day
    Saturday- Recovery Jog, possibly some biceps, route running
    Sunday- Off, catch some balls

    DIET: 4,000 KC to start
    TOTALS:
    PROTEIN 350 G
    CARBS 400 G
    FAT 125 G

    I do not have the exact foods planned out but will when i get home for good next thursday for the summer. Breakfast is high in carbs and fat, lunch high in carbs and protein, dinner high in fat and protein and same with fourth meal. Then add in protein shakes and carb complexes

    Supplements
    Waking
    5 arginine
    multi
    20 g gatorade
    22 g protein

    Mid morning
    22 g protein

    Preworkout
    5 g creatine
    3 g beta alanine
    1.5g citruline malate
    5 g arginine
    20 g gatorade mix
    2 xtend

    Postworkout
    25 g waxy maize
    20 g gatorade mix
    5 g creatine
    1.5 g cit malate
    3 grams beta alanine
    44 grams protein

    Before Bed
    ZMA
    22 g protein
    5 g arginine

    SUMMARY So basically i have to make some huge progress in physical therapy and get the scarring in my tendons broken up if i wana have a shot at playing. My goal is to get the hammy better the first four weeks and real lyget my goals the following 11 weeks. Once im done with physical therapy i will be training at a sports performace place with one of the best trainers around. I will not be following my deit and supplements to an exact T until next Friday or so. I will also be adding in FORMEX and DTHC at some time soon. Pictures to come soon

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    DAY 1 Workout 5-01 weight 236


    PULL UPS WIDE GRIP 10 7 BAND 8 BAND 8
    T BAR ROW 45-10 90-10 135-10 160-8+2 90-15
    WIDE GRIP LAT PULL DOWN 160-15 220-10 250-10 270-10
    LOW MACHINE SINGLE ROW 45-10 55-10 65-10 75-10
    HIGH RAISE 50-15 70-15 50-15
    NOTES: LEFT SCAPULA A LITTLE SORE, STILL SOMEWHAT SICK

    I kept all of my breaks 2:00 or under and was a great workout aside from a couple distractions and the pull up numbers....guess thats what happens when you put on 20 pounds in an offseason. Cant wait to powerclean....
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    Best of luck brother
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    in.
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    Thanks man for the continued interest. Woke up this morning and the back is pretty sore along with my abs from the previous day. I think im still gonna go to the gym and do some abs though. Its frustrating not being able to do anything with legs but hopefully that will be gone soon.

    I think ive decided to put a little more weight on and push towards 240 even tho its summer and im gonna be pissed at the beach...whatever. One of our tight ends ran a 4.6 so theres no shot of being the speed guy anyhow
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    DAY 2 5-02 WEIGHT 236.5

    Just some abs and neck with one minute breaks....

    HANGING ABS W STRAPS 30 30 30
    DECLINE SIT UPS 30 30 30
    WEIGHTED TWISTS 10 30 25 30 10 30 35-30 10 30
    DOUBLE CRUNCH 25 25 25
    NECK 45-15 45-15 45-15
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    I think ive decided to start my DTHC, formex, ZMA stack monday and also do chest monday instead of tuesday.
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    Quote Originally Posted by pavb10 View Post
    I think ive decided to start my DTHC, formex, ZMA stack monday and also do chest monday instead of tuesday.
    I like the sound of that stack. Should be nice.
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    Day 3 5-03-09 Day off (day lost)

    Starting the DTHC today and then everything else tommorow....Today is just an off day cuz i got nothing to do. Abs and Back quite sore. Think im gonna do this stack the first four weeks and then some kind of stack the last four weeks in addition to verything i already take....

    ANY SUGGESTIONS FOR A STACK?????
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    Day 4 5-04-09 WEIGHT 235.5 First day of formex, dthc and zma.

    Incline bench was 3-5 minute breaks, dbs was one minute and everything else was 1 to 2 minute breaks. Very good workout aside from the bench sliding while inclining.

    INCLINE BENCH 30 135-13 165-11 230-5 225-3 BENCH MOVED ON FOUR
    220-5 215-5 185-8 165-8
    FLAT DB 50-12 75-12 70-8 65-7 60-7
    DIPS 10 10
    SKULL CRUSH 65-15 65-10 65-8
    SIDE RAISES 15-10 20-10 25-6++++
    SHRUGS 70-20 70-20 70-20
    WIDE TRI EXTENSION 50-15 65-15 65-15
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    Hey sorry for the no updates last two days. I will put them up tommorow nite. Ive had finals and my computer is all packed up. I did physcial therapy for the first time today and the hammy may feel a little better. I may also do some training at sports perfromance after treatment on friday which will be nice. Im also gonna try and catch a couple hundred balls this weekend hopefully and get a good back and chest workout in.
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    BTW. The LIBIDO IS UP A BIT. ITS BEEN THREE DAYS ONLY AND THE ZMA IS MAKING MY DREAMS CRAZY AS HELL TO.
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    I'm a huge fan of DTH
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    Arite so sorrry for the delay...finals and crap, but finally home for the summer and gonna perfect the diet and post pics within the next couple days. 100 days or so til camp!!!

    Day 4 5-05-09 BICEPS 235.2

    LYING CABLE CURL 20-20 27.5-15 35-15 42.5-5 27.5-12 BREAK 1:30
    STAND PREACHER CURL 55-15 65-15 75-10 80-6 DROP 55-9 BREAK 1:30
    ZOTTOMAN CURL 25-15 30-15 35-9 40-6 BREAK 1:30
    WALL CURL FOUR PART 10 60
    ROPE CURL 10 4 10 3
    FOREARM CURL 55-20
    DECLINE WEIGHTED SIT UP 25-15 45-15 45-15 BREAK 1:00
    SIT UPS 25 25 25 BREAK 1:00
    BALL TWITS 10 30 10 30 25 30 10 30 25 30
    CRUNCHES 30 30 30 BREAK 1:00
    NECK 45-15 45-15 45-15

    Decent workout...not great. Didnt get an awesome pump and arms were kinda tired.


    DAY 6 5-06-09 PT

    FIRST DAY PHYSICAL THERAPY
    10 MINUTES ON ELIPTICAL
    GRASTON TECHNIQUE
    RDL 15 EACH 15 EACH
    TABLE LEG PUSH BACK UP 15 EACH 15 EACH
    R LEG CHAIR SCOOTS BOTH BOTH
    BALL LEG CURL PLANK 15 15
    STRECTH LEG UP FOR ABOUT 2 MINUTES
    NOTES: HAMMY FELT PRETTY CRAPPY AT NITE

    Felt good to be at physcial therapy and hoepfully with time we can break down the mishealed hammy and rebuild it. The PT said i may be able to go upstairs after my workout and workout at the sports performance place!!!!


    Tonite im just gonna do some abs and neck and weigh in for the first nite home.

    Bicep measuremnets
    Right 17 1/16
    Left 16.5

    My right bicep is actually getting so big im getting strecth marks that are scabbing....thats kinda weird
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    Hate to sound like an a$$ but why so much bicep work as a football player?

    I learned this from an ex Nebraska S+C coach and its really been all i've needed to have big arms and it only takes about 75 seconds a couple of times a week:

    Start off with just a BB and a 10lb on each side (so 65lbs) and work your way up:

    10 BB Curls
    10 Shoulder Press
    10 BB Rows
    10 BB Curls

    No rest, only to change grips.

    Good luck with the hammy rehab looks like your getting some solid work there. Nice pre and post workout drinks. What division do you play?

    Good Luck.
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    Bicep work like that is completly useless for football.

    i actaully do a split very similar to that one ussually when im at full go. I just do so much bicep crap because i cant really lift legs. Ill ussually just do something like that supersetted in a backworkout and my monday workout or something. I just feel the need to lift and can only do it by doing a push day pull day and bicep day. Hopefully i cant get away from all the bodybuilding stuff soon and into the full body functional stuff.

    I play division three . thanks for the view and advice.
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    Quote Originally Posted by ntornado View Post
    Hate to sound like an a$$ but why so much bicep work as a football player?

    I learned this from an ex Nebraska S+C coach and its really been all i've needed to have big arms and it only takes about 75 seconds a couple of times a week:

    Start off with just a BB and a 10lb on each side (so 65lbs) and work your way up:

    10 BB Curls
    10 Shoulder Press
    10 BB Rows
    10 BB Curls

    No rest, only to change grips.

    Good luck with the hammy rehab looks like your getting some solid work there. Nice pre and post workout drinks. What division do you play?

    Good Luck.
    guess he wasn't that good if he's the ex s.c. coach... :P
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    Quote Originally Posted by pavb10 View Post
    Bicep work like that is completly useless for football.

    i actaully do a split very similar to that one ussually when im at full go. I just do so much bicep crap because i cant really lift legs. Ill ussually just do something like that supersetted in a backworkout and my monday workout or something. I just feel the need to lift and can only do it by doing a push day pull day and bicep day. Hopefully i cant get away from all the bodybuilding stuff soon and into the full body functional stuff.

    I play division three . thanks for the view and advice.
    Cool that makes sense. I would probably do an arms day too if I couldn't do legs! Look forward to following your log!
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    Quote Originally Posted by natty texan View Post
    guess he wasn't that good if he's the ex s.c. coach... :P
    Hehe, last I heard he was heading to work with the Indiana Pacers and the Colts.

    EDIT: Just googled a bit and now he is Scouting Assistant + Player Personnel with Jacksonville.
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    nice.
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    5-07-09 PM 239.5 abs and neck

    This weight was on a different scale and it was at nite....but thats heavy..I may wana come in to camp that heavy though.

    TWIST DECL CRUNCH 40 40 40 BREAK 1:00
    MED BALL TWISTS 8 40 8 40 25-40 25-40 8 40
    V UP CRUNCH 25 25 25
    CRUNCHES 40 40 40
    NECK 45-15 45-15 45-15
    HANGING ABS 30 30 19

    5-08-09 PHYSICAL THERAPY NUMBER TWO

    The PT got back to me and said he wants me doing another week of PT before going upstairs to train which kind of sucks but its prob in my best interest. I threw a couple balls today and felt pretty decent, but i really didnt have anyone with an arm to throw cuz the old man is working and my bro is graduating.

    ELIPTICAL 10 MINUTES
    GRASTON TECHNIQUE
    SINGLE LEG RDL 15 EACH 15 EACH
    TABLE LEG PUSH BACK UP 15 EACH 15 EACH
    BALL LEG CURL 15 15
    CHAIR SCOOTS BOTH BOTH
    INCHWORMS BOTH BOTH

    Actually feeling a lot better though. I got screened today to and didnt well on all tests but shoulder mobility.
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    I just threw around a bit with my father in the yard and actually felt pretty damn good. The hammy started to get fatigued at the end and my left shoulder was getting a little inflamed. Thats been happening for a long time now.
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    hey what do you do for neck?
    do you do anything to directly hit it (not shrugs)
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    theres no four way neck machine at my gym....powerhouse...obviously, but this guy big dog at the gym....hes called that cuz hes got a neck like a pitbull gave me some stuff to do. The best excerices i do a lot is u lay on a bench with ure head hanging over and u take a forty five and put the circle over ure forhead and do neck extensions while holdong on to that.....I ussually do four way neck at school though.
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    i'll try that thank you. i don't know what a four way neck is. I've been trying to find things to do.
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    four way neck is a machine u can do forward back side to side neck extensions on. our football weightroom has one, but most gyms dont as no one works there neck for wahtever reason.


    and i got pics ill post tommorow mid morning
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    Hamstring feels a bit crummy when waking up....Took these pics before i ate the most unhealthy dinner ever....Never again!!

    prob about 236 in these pics i dunno ill weigh in today offically 239.5 the other nite
    Attached Images Attached Images    
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    I actually way more like 239 in those pics as thats what i weighed today at the gym after lunch and those pics were taken after dinner so i was prob 240ish


    5-09-09 Back some abs weight 239

    PULL UPS WIDE GRIP 10 10 1+9 1+7 BREAK 1:45
    T BAR ROWS 90-10 135-10 135-9 160-6 BREAK 1:30
    REVERSE LAT PULL DOWN 170-10 210-10 250-10 280-7 BREAK 1:30
    HIGH MACHINE DOUB ROW 90-10 125-10 135-10 90-15+5 BREAK 1:30
    SINGLE ARM LAT PULL DOWN 40-10 60-10 70-10 80-10 BREAK 1:30
    DECLINE CRUNCHES 40 40 45-17
    HANGING ABS 30 30 30
    CRUNCHES 40 40 40

    Its real hard pushing and having awesome workouts when ure doing bodybuilding crap. Lifting like that aint difficult and i feel like im cheating myself. I really cant wait to get back to lifting like a football player. I also need to push it harder, my intensity wasnt a million percent today. I worked out with a friend and it w as a decent lift but i feel i push a million times harder alone. Tommorow is chest and im gonna have to chest again on friday which may not be enough rest im kinda worried.
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    5-10-09 a little Chest and a bunch of tris weight 237.5-238

    DB BENCH PRESS 40-15 60-15 80-15 100-13 110-7 120-4 80-15 BREAK 3:00-4:00
    SEATED BARB MIL PRESS 115-10 125-8 135-5
    CIRCUIT SKULL CRUSH 70-15 70-9 50-15 WITH SHRUGS 3 SETS 70-20
    SIDE RAISES 15-15 20-10 15-9 20-5
    TRICEP EXTENSIONS 110-15 140-15 110-12 DROP DOWN
    CIRCUIT NECK 3 SETS 45-15 WITH TRI KICKBACK 25-15 25-15 20-15

    The workout wasnt great. My db press hasnt really gone up from last time at all and im kinda pissed. When i db press i dont touch in the middle cause thats how i hurt my pec a while back and this kills the tris. I feel like i dont get as much out of the excercise. Also when i hold like 100's or more my left thumb which i tore bends down and it puts a lot of stress on my tri and forearm and really kills my numbers. I dont know if i should give up the db press in tyhe future for something else or not use it as a primary excercise. The mil press was very week, i never do that ever.

    The diet is pretty good and the hammy is feeling decent. I threw a bunch today and i feel good jumping catching and moving around, but when i explode and try and sprint for a ball im still getting pain way high up. As far as injuries go, my left lower ab is twinging a bit while throwing and i hope its just a strained muscle and not a hernia or something. And as always the left shoulder is hurting prob do do my bending thumb ruining my form with that arm....Decent day though and had more intensity, but i need a new workout and have to mix things up a bit i think. Im gonna try and do chest again on friday cuz i cant this weekend so hopefully that enough rest. The libido isnt up as much today and i dont know how any of the supps are effecting my lifts if everything numbers wise is the same. Gonna get some food now and hit up the hot tub. Im not feeling to lean, but i guess that what happens when ure almost 240.....
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    Looking solid, your lucky your gym has 120's. Do they have any higher? Mine only goes to 100 unfortunately.
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    my home gym goes to 140's and so does my school gym. My home gym is a powerhouse and the guys there are freakin huge so i guess they have to.

    I think i could get way more on db bench if i could train well on it without my thumb bending back. Im hoping to have a huge day on the barbell bench friday and then maybe moving to rack bench the following chest day to mix things up.
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    try to find something to wrap around the handles and make the bar bigger. that'll really help with your thumb.
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    yeah thats what i thought to. We have real thick dumbels at school and thin ones at home and theres no real difference. I even wear receiving gloves and warp my thumb up real good with tape. I think i tore or strecthed some ligaments when i broke my thumb because its not just the thumb but the base of my thumb in my plam that bends back and it doesnt hurt at all but just screws with my form real bad. My grip isnt a problem just the fact that my palm doesnt sit flat but bends in a way it shouldnt....I may just use types of barbell benches as primary excercises in the future and do dbs as secondary and switch between close and wide pushes. As of now the db as a primary excercise aint helping cuz i cant do it effectivly.
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    huh...that's weird. I had the same problem and i went without my thumb at all for awhile untill i wrapped it up....i'll try to think of something you could do.
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    5-11-09 PHYSICAL THERAPY 3

    JOGGED ONE MILE ON TREADMILL 8:32
    SINGLE LEG RDL 2 SETS 15
    CHAIR SCOOTS 2 WAYS
    BALL LEG CURL 2 SETS 15
    INCHWORMS ONE WAY
    REAR GLUTE FLEXION 2 SETS 15
    TABLE LEG DROPS 1 SET 15
    SHOULDER STRECTHING
    SQUATTING ON BORAD HAND RAISES 2 SETS 15
    GRASTON TECHNIQUE
    LONG STRETCH

    Today was the first day i ran in a while and 8 30 is absolutly aweful for a mile. That has always been somewhere down by 6:00, but i really wasnt to tired, just taking it easy. My right leg was kinda slow while running and my feet killed for the first time running. My left lower hamstring however was real tight after running and kinda painful. I dont think its anything serious, just stupid how when one thing gets better another gets worse. Ill just stretch it and foam roll. As for the actaul injury its still kinda painful but getting better and im gonna need more intense graston up high...

    Im not gonna do abs tonite because of that bit of tingling ive had down low in my abdominen. It kinda stinks having nothing to lift, but ill take today as an off day and then abs tues and biceps wed and PT. This gonna be a long road and im hoping everyday things get better....Ive been trying to perfect my deit and have breakfast perfect and about 1000 calories coming from there. I also have my pre-sleep meal of an egg 22 g protein shake and toast set, i just need to perfect lunch and dinner
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    5-12-09 OFF

    As of today my hamstring are real damn sore. My left (good one) is actually more sore than my right one. There both sore low and the right one really isnt sore where the bad injury was/is so thats a relatvily good thing. Its just freaking embarassing i get sore from running a 8:30 mile....... I was gonna do some abs today but im getting that weird feeling in my lower left ab still. I had a hernia last year so im still real cautious about any pains in my abs. It seems to just be a muscle pull or something i really dont know though. I will throw a couple hundred balls today in the yard with my dad, but I wont be running around to much just catching. Still real frustrating that i cant train as hard as i want, but making progress.
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    my dad was late last nite home so we didnt throw. I got amped up watching some movie on tv though and decided to lift so i did todays bicep workout last nite. I lowered the reps and lowered the breaks to 1:00 for everything which kept everything real fast paced and nice. It was a pretty good workout. The only problem is that my lower ab thing is getting much worse. Its been like cramping,spazzing, twinging i dunno what to call it a lot. I think its just a muscle pull but im gonna have to take it easy. heres the lift.....

    WEIGHT - 238

    SEATED BARBELL CURL 75-10 85-10 105-10 105-7 DROP 75-15 BREAK 1:00
    INCLINE DB CURL 30-10 35-10 40-9 40-5 BREAK 1:00
    STANDING PREACHER CURL 60-10 75-7 65-7 60-6 DROP 50-9 BREAK 1:00
    HAMMER CURL CROSS BODY 30-10 35-10 40-5 DROP CABLE CURL BREAK 1:00 =
    PLATE HOLDS 2 10'S 1:00 40 40
    ROPE CURL 10 6 10 6 10 6
    FOREARM CURL 90-20 90-20

    PHYSICAL THERAPY FOUR 5-13-09

    My legs are sore as hell today so i wet on the eliptical instead of the treadmill for ten....wow thats embaraasing. The lower ab thing was also bothering me a bit today at PT and all day after. I did however throw this afternoon after PT and my legs felt good just my lower left ab felt crappy and painful at times. Im not gonna throw again til monday and im gonna take sat and sunday off as ill be at my bros graduation. Hopefully the ab will feel better as i hope to start sports performance monday after PT. I dunno why when one thing gets a little better something else gets much worse....

    ELIPTICAL FOR 10 MINUTES
    GRASTON TECHNIQUE
    STRETCH
    SINGLE LEG RDL 15 15
    CHAIR SCOOTS 2 TIMES
    BALL LEG CURL 15 15
    INCHWORMS ONE WAY ONE TIME
    MULE KICKS 15+3 15+3
    TABLE LEG DROPS 10 10
    SHOULDER STRECTHING
    SQUATTING ON BORAD HAND RAISES 15 15
    BALL BOUNCE ON FOAM SINGLE 1:00 1:00
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    5-14-09 - OFF DAY
    Kinda pissed i cant lift anything today. The ab thing may be feeling a bit better, but its kinda sore to the touch. May be because ive been poking it, but im praying it aint a hernia or anything.....ya really cant tell cuz theres mad little bumps in ure lower abs anyway. Im hoping it will feel great tommorow. Im doing PT tommoroe morn and then chest and upper in the afternoon. Hopefully al will feel better by monday and i can start training seriously monday. Im holding my breath....
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    this may be too late but if you're doing pt with a doc ahve them poke it....
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    haha yeah....i figure what difference does it make tho. like if it is i cant really get surgery...just gonna have to endure. It feels a little better today whatever it is, just got back from PT and ran a 7:30 mile and had a good workout. Feeling a lot better......doing chest shoulders and tris this afternoon
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