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Hateful's journey to being swole jacked

8-3-08 Dynamic upper body 90 second rest
Bosu ball plyo pushups varying patterns 4 sets
Seated floor incline rope pulls 4x12 superset L-lateral raise press 4x10 15/20/20/25
Seated bar front raises 4x8 30 seconds rest
Machine close grip bench 2x20 30 seconds rest dips 2x20
Machine curls 2x20 30 seconds rest 2x20 cable curls
Flat flies 4x6's 1 set

Thanks Jas, wish I could have had 420 bench on film, good fight, was under it for atleast a 3 second sticking point about 3 inches off chest. Going to do some hill running today for cardio.
 
8-4-08 Max effort lower body
Rack squat 135x5, 225x5, 315x5, 365x3, 405x3, 425x3 PR
Lunges 45's 1 set 15 yards x6 turn ever 15
Glute hams 4x8
Farmers walk 3x1 lap around gym 120's, 1x2 laps turn around after 1 120's
 
Was the rack set really low like parallel? It seems like your rack squats should be higher than full squats.
 
Should have made that more clear, rack squats were done with bar set at roughly 3-4 inches below my belly button. Was a little lower than parallel and I let the bar come to a complete rest before starting another rep. I will be taking doing a full body circuit tomorrow then resting until Tuesday because of doubles starting, I will be doing some form of cardio everyday until Monday. Time for good I've been pigging out this past week get as much calories in me before camp starts. :pizza::thumbsup:
 
8-7-08 Full body circuit 1-2 minutes rest everything is 3x8
Leg extension superset squats 225/315/405 superset leg extension with hold at top
Slight incline flies 50 superset bench 135/225/275 superset flat flies 50
DB curls 50 superset pullups superset shrug machine
Lateral raises 30 superset seated DB military 55/70/85 superset skull crushers
Standing calf raises superset plate crunches

Overall a good day, I tried to use weights on the first and third excercise that I could do for about 15-20 reps and build up on the second exercise to something I would fail at 8-12. Actually felt very pumped and rather good recovery after this, going to run tomorrow some then rest sunday move in Monday and test our 225 bench, 40's, pro agility, and 300 yard shuttle on Tuesday, then regular lifting will resume.
 
Just an update today was our second day of camp and we did all our physical testing.
225 bench reps: 31
40 yard dash: 4.64
Pro agility: 4.7... semi slip, damn
300 yard shuttle: 60 seconds... had to run with a group of O lineman so I had no one to pace off of, wasn't even winded after :think:
 
Thanks Jas, I play linebacker. I felt good about my numbers today, last year I got 26 so I made a good jump in reps. I believe I will start my lifting Thursday, probably gonna try to do 2-3 days per week over doubles, then 4 days during the season. Not sure what exactly but a few of us on team have been discussing it, might do an 8x2 scheme or even 5x5, just something different, I also am going to do abs every night, just a floor routine, on top of any heavy ab work already done in my workouts.
 
8-14-08
Bench 4 working sets of 5, 275, 315, 335, 345
DB 1 leg squats 3x8 65
Blackburns 4x20 seconds 5lbs. 2 sets
Reverse grip pulldowns 3x12
Tricep extension 1x25 superset BB curls 1x25
Ab circuitx2

8-16-08
Box jumps 3x3 32" box
Speed box squat 6x2 285
DB flat bench palms in 3x10 100/110/120
Incline rear raises 3x12 15
Hyperextensions superset Sprinter sit ups 2 sets 15 reps each

Practice is going well, recovery is not bad, legs definately could use some rest double yesterday, today, and tomorrow and then monday is only meetings and lifting.
 
8-18-06
Bench 275x5, 315x4, 355x3, 370x3, 385x3 PR
Blackburns 4x20 sec 2 sets superset 3x12 reverse grip pulldown
DB split squat 3x8 65
DB shrugs 2x12 120, 1x20 120
1x32 tricep extension superset 1x30 BB curls
 
8-20-08
Box jumps 3x3 32" box
Speed box squat 6x2 365
DB flat bench palms in 3x10 120
Incline rear raises 3x12 20/25/30
Hyperextensions superset Sprinter sit ups 2 sets 15 reps each

8-22-08
Floor press 350x5
Blackburns 4x20 5 2 sets
Seated rows 3x10
Lateral raises 3x10 30/35/40
BB shrugs 3x15 315
 
8-25-08
Box jumps 3x3 32" box, 1x50" box
Speed box squat 5x2 425
DB Incline bench palms in 3x10 110
Incline rear raises 3x12 25/25/30
DB lateral raise 2x15 40
Hyperextensions superset Sprinter sit ups 2 sets 15 reps each

8-27-08
Hang cleans 3x5 135 for bar speed
Wide grip pullups 3x15 superset facepulls 3x10
2x12 DB hammer curls 50
 
8-28-08
Floor press worked up to 365x3, easy but had already done about 10 sets so decided to stop
Reverse lunges 3x8 135
Arnold press 3x12 40/50/60
BB Shrugs 225x15, 315x10, 405x10, 495x10
4-way neck 15 reps each way
Leg press calves 2x15x3 stances
Bosu ball bouncing pushups 4x4x4x4
Sprinter crunches, V-ups, toe touches, butt lifts 3 sets 15 reps each

Jas, unfortunately we do not play this weekend, which sucks cuz we have practice all weekend and I have to sit around and watch other games instead of playing my own, but we open up away next Friday night.
 
8-30-08 Legs, shoulders, bi's, calves
Leg extension 3x15 slow
Squat 135x20, 225x16, 315x12, 405x8
Glute hams 3x8
Standing calf raises 5x10 10 seconds rest
3 ways raises side/rear/front 3x7 20/25/30
Standing BB military 3x12 95+1chain
Leg press single leg 4x7 2 plates continuous
DB curls 10 second rest 8 reps each 20-50lbs 5lbs increments

Felt good to do some volume finally, I will be doing a different workout split for a few weeks go give my body a little different stimulus and help me recover.
 
Been out for a while with traveling for football and what not, we lost a close game but we were already down to our 3rd string quarterback, I had a pretty good game myself, got our big hit of the game award for a hit on a screen play I blew up. Workouts had been as follows for the last week.

Chest, Back, Tris
BB Incline 3x15
DB flat bench 4x10
Slight incline flies 3x12
Plate pullovers 4x20
Pullups 4x10 30 seconds rest
Bent over rows 3x7's 7 reps each grip regular, wide, reverse
Dips 5x10 5 seconds rest

Legs, Shoulders, Bis
2 up 1 down hamstring curls 4x10 superset RDL's 135 4x10 continuous
Hang cleans 3x5 225
DB Military 3x15
DB shrugs 3x15 120
Preacher curls 2x20
Hammer curls 2x12

Chest, Back, Tris
Pullups varying grips 5x10
DB rows 3x10 120
V-bar pulldowns to stomach 3x15,12,10
1 arm seated cable rows 3x10 continuous
Bench press 3x12,8,8 225 +1chain/2chains/2chains
Incline flies 3x12
Floor plate press 100 1x30 superset 1 arm laying extensions 3x10 continuous

Abs yesterday, practice today in a bit, then working out afterwards will be legs, shoulders, bi's again will post that afterwards.
 
9-7-08 Legs, Shoulders, Bi's 30-60 second rest
Box jumps 2x3 superset Blackburns 4x20 seconds 2 sets 5 lbs
Front squats 3x12 135/185/225
Leg extensions 3x20
Deadlift high pulls 3x6 135, done for speed and height on jump
1 arm DB overhead lunges 3x8 30/40/50
Rocky presses 3x7 135 superset standing BB calves 2x15 reps in/out/straight 135
DB curls 50x8 superset 20x16, 50x10 superset 20x20
DB lateral raises 2x15 30
 
9-9-08 Chest, Back, Tri's Varying grips each set
Incline 5x5 225 slow superset flat flies 5x10 55
Bent over rows 5x5 225 slow superset pullups 5x10 varying
Machine decline 3x20 superset machine rows 3x20
Rope pullovers 1x20
Dips 1x40 speed

Overall a good and quick workout, after practice so a little tired, Thursday night game this week so workouts are a little off.
 
9-19-08 Legs
Rack squat 225 superset trap bar deadlift 225 3x10 each pause at top and bottom, rack set below parallel
Iso hamstring curls 10,8,6,4,2 rest 2,4,6,8,10
Iso leg extension 10,8,6,4,2 rest 2,4,6,8,10
Ball hack squat with band 2x20 superset 2 sets side band walk
Standing calves in/out/regular 3x10 continuous no weight

9-14-08 Back
Pulldowns 3x15
1 arm tbar row 2x10 2plates, 1x4 3plates... couldn't grip past 4 reps bar had no grip
Bent over DB bilateral row 2x15 60, 1x10 120
1 arm pulldown 3x8 with hold
Pullups 1x10, jump hangs 1x10
Pullovers 1x15 85
 
9-15-08 Chest
Bench drop sets 3x5 225+2chains/+1chain/225+0chains
Incline DB press 20,15,15 reps 60/85/100
Slight incline flies 6x6x6 3 sets 40/45/50
Machine press 2x20 wide grip, regular grip
Machine flies 2x15
 
9-16-08 Shoulders
Arnolds 4x10 50/55/60/60 superset upright rows 4x10
DB lateral raises 8 reps each set continuous 20's-50's 5lbs increments
Bent over rear laterals 10,9,8,7,6,5,4,3,2,1 reps 5 seconds rest 20
Machine shrugs 4x15

9-17-08 Arms
BB curls 15,10,8,6 85/115/135/145
Incline curls 4x8 30/35/40/45
Concentration curls 4x12 35/40/45/50
Dips BWx25, 1platex25, 2platesx15, BWx25
Reverse grip superset regular grip pushdowns 4x10 each
Kick backs 4x12 20/20/25/30
Machine curls 1x12 slow
 
9-18-08
Neck 3x15 each way superset DB standing calves 50 3x15 superset band pull aparts 3x15
Pullups superset pushups 10 pyramid down to 1 rep no rest
Boxing ab circuit

Just did a light day today after practice to stimulate some recovery and get a little pump, tomorrow will be some dynamic leg work probably bodyweight only, next week I will return to my powerlifting if my body is still in good shape after the game.
 
61-3 victory! Oh yeah feels good after starting off 0-2, hopefully we are back on track got our quarterback back so the offense was clicking. I had a few big hits, atleast 3 on the quarterback. Also got my hand stuck in a kids facemask and by instinct pulled really hard and ACCIDENTLY threw it 5 yards :icon_lol: Oh yeah I'm a real jerk, tomorrow will be max effort lower with some back I believe as well depending on how sore I am.
 
Just a quick update Sunday I started coming down with something, had a fever of 102.7 from Monday to Wenesday, saw the doctor on Tuesday, still waiting on titers for West Nile, I am feeling better today, been practicing as much as I can, haven't lifted since Monday. Lifting will hopefully resume Sunday or Monday, I will be playing in tomorrows game.
 
Win 59-0! I felt good enough to play, we got up on them quick so it wasn't a very exciting game for the linebackers lots of passing down field. Ok started modified westside today, saw a thread borobulker started and using his template, liked it so far.

9-28-08 Dynamic effort upper body
Speed bench 10x3 210 (50%)
Incline DB press 50 reps 50x40, drop to 40x10
Rear laterals 2x12 30/35
Skull crushers 60 reps 12 reps max each set 105 6 sets
Front raises 2x12 40/50
Face pulls 3x12
Boxing floor ab routine
 
9-29-08 Max effort lower body
Deadlift 85% 365x3, 405x3, 425x3, 435x3
Swiss ball one leg hamstring curl 4x7
Hyperextensions 3x7 75
Incline DB row 3x7 65/70/75
Seated hammer curls 3x15 40/45/50
Russian twists 3x7 45 superset standing knee thrusts 3x7

10-1-08 Max effort upper body
Floor press 275x5, 315x3, 325x3... left wrist was limiting me on presses, will try to tape it up next time
Incline tate press 3x7 60/70/75
Bench dips 10,9,8...1, 5 sec hold between each set no rest
Dips 1x40
1 arm DB military 3x7
Seated DB power cleans 3x12 20/25/30
Body V's superset plate crunches 3x15

10-3-08 Dynamic effort lower body
Box squat 50% 250 10x2 45 sec rest
Unilateral leg press 3x30 1 plate total/1plate/+25
2 arm DB 1 leg SLDL 4x7 40
Hyperextensions 3x20
Shrugs 3x15 315/405/495
Spider curls 3x15
Pullups 1x17
Standing cable crunches superset plate twists 3x15

Game tomorrow, first conference battle against a tough team hopefully we can come out on top.
 
10-5-08 Dynamic effort upper body
Speed bench 10x3 185+1chain (50%)
Incline DB press 30seconds 55/60/70
Rear laterals 2x12 35/40
Skull crushers 60 reps 12 reps max each set 115 5 sets
Front raises 2x12 plate
Face pulls 3x12
Floor abs

10-6-08 Max effort lower body
Snatch grip Deadlift 85%x3 315+1chain, 365+1chain, 405+1chain, 405+2chains PR
Swiss ball one leg hamstring curl 4x7
Hyperextensions 3x7 80
Incline DB row 4x7 75
Seated hammer curls 3x15 50
Med ball abs

Ok we won 23-7 this past week, feeling good overall a little banged up wrist is still sore, but that is a usual thing all season long.
 
10-8-08 Max effort upper body
Floor press with 1 set of chains doubled 245x5, 265x5, 285x3, 295x3
Incline tate press 3x7 75
Dips 1x25 with 2 chains on back
1 arm DB military 3x7 70/55/60 wrist was sore
Seated DB power cleans 3x12 20/25/30
Sprinter crunches, toe touches, reverse crunch with leg thrust 10 reps each 2 times through circuit no rest
 
Been really busy lately with my clinical work and gone to Ohio for games the last 3 out of 4 weekends so I haven't been able to post, I will start posting again with this weeks workouts.

10-26-08 Dynamic Upper Body
Speed bench 10x3 250
DB swiss ball bench 3x30 60/60/50
Cable pushdowns 60 reps
Scarecrows 3x12 5
Lying side rotation T press 3x10 20
MMA floot ab circuit

10-27-08 Max Effort Lower Body
Rack pulls 315x5, 365x5, 405x5, 455x3... these were done on the bottom of a squat rack not really a true rack pull, bar was only 2 inches higher than usual, will use rubber plates next time to raise bar more
2 up 1 down leg curls 3x9 superset 3x10 swiss ball hyper extensions
Leg extensions 1x20 heavy
Wide grip pulldowns 5x11
BB curls 3x12 superset seated cable rows 3x10

Tomorrow will be rack presses for max upper, we are 6-2 now, 4-0 in conference with another tough game with an Ohio team Saturday. I forgot to mention that I started Prime about 2 weeks ago, feeling good with it, recovery up a little bit.
 
10-29-08 Max Effort Upper Body
Rack press 225+2chainsx5, 245+2chainsx5, 275+2chainx4 almost got 5
Floor 100lb plate press 3x20
1 arm lying extensions 15,12,10 continuous 25
Kneeling underhand med ball toss 3x10
Machine side raises 3x12 superset rotations 3x12 12
Rocky press 3x7 95
Floor abs

Todays workout was after practice, I had good energy suprisingly. Tomorrow I have 12 hour shift in the ER, so I may not be able to workout, might do dynamic lower Friday before we leave for Ohio, or I may use it as an extra rest day, depends on how I feel tomorrow.
 
Thanks Ryno, ok we lost today 27-23, back and forth game, we should have won by a lot but the O turned the ball over 3 times in scoring position, sucks. I worked out Friday morning before we left.

10-31-08 Dynamic Effort Lower Body
Split jump squats 10x3 30
BB rows 225 3x10
Preacher curls 2x15

Workout was quick because of the travel days, felt good to rest the body some.
 
11-2-08 Dynamic Effort Upper Body
Incline speed bench 10x3 205
Swiss ball bench 3x30 50 very controlled reps
Cable pushdowns 60 reps
Scarecrows 3x12 8
Lying side T press 3x10 25
Med ball abs

11-3-08 Max Effort Upper Body
10-27-08 Max Effort Lower Body
Rack pulls 315x5, 365x5, 405x5, 455x3, 495x1... was pulling from about mid shin this time, but I used a step up platform to stand on, I think it was actually harder because of the balance
2 up 1 down leg curls 3x9 superset 3x12 swiss ball hyper extensions
Wide grip pulldowns 5x11
BB curls 3x12 superset seated cable rows 3x10
 
11-5-08 Max Effort Upper Body
Rack press 275x5, 275+1chainx3, 275+2chainx3, 295+2chainsx3, 315+2chainsx2
1 arm lying extensions 15,12,10 continuous 30
90 degree raises 3x15 20/25/30
Rocky press 3x6 135
Dips 1x23 3chains on back
Floor abs
Iso hold standing military press 135x30seconds
 
11-6-08 Dynamic Effort Lower Body
Jump split squats 10x3 30
Good mornings 3x9 95/135/145
Power runner 3x30
Bent over BB rows 2x20 135 2x10 225
Standing calve raises 3x20 superset preacher curls 3x15 superset seated DB calve raises 3x20 95
Machine shrugs 4x20
Pulllups 1xfailure 22
 
I decided to do a deload this week and pump up the volume a little.

11-10-08 Heavy chest, light back and triceps
Bench 2x15 225 superset flat flies 2x10 55
Incline DB 3x15 75/85/85 superset 3x20 BB shrugs 225
Pullups 4x10
3-way Cable flies 3x15 superset 3x10 machine rows
1 arm cable extension 2x12
Dips 2x12

11-11-08 Heavy legs, light shoulders and biceps
Squats 2x20 225/275
Deadlift 3x15 135 concentrate on negative superset leg extensions 3x15
Lateral raises 20-40 10 reps each continuous
Rear delt raises 2x10 30/35
Machine military 3x7's 2 sets
Single arm BB curls 2x12
Single arm DB preacher curls 2x12 30
Calves and abs will be done in PM after practice
 
Nice workouts lately, HO. You guys have had some serious blowouts. Great work. How many more games do you have left?
 
Thanks jas, we have 1 more game left in the regular season, and if we win we are in the playoffs, if not my football career is over... :sad:
 
11-12-08 Heavy back, light chest
Power cleans 225x5, 275x3, 295x2 PR
Plyometric rows 4x6 65
Plyo pullups 3 sets
Lat pulldown 3x7's 3 sets
Barbell pushups 2 chains on back 3x20
Dips 1x40
Standing calf raises 6x15
 
Ok I've been gone for a while been dealing with graduation and boards and orientation at the hospital so life has been crazy, for the past 4 weeks been doing a one bodypart per day split everything once per week, more so bodybuilding and just trying to give my joints some time to recover and work some new angles. I am going to once again go back to MMA focused workouts, I got the training for warriors book, good stuff, gonna follow some of that. I am currently looking for a good gym to train my skills at in the south Chicagoland area, if anyone knows of a quality gym let me know.
 
Damn, 295x2 powercleans is really good. Nice work.

Most people seem to agree that there isn't really a top level overall MMA gym in Chicago. I think Bonnar and Arlovski both went to different places for BJJ and standup. I think AA went Dino Costeas (sp?) for Bjj which I think is around Lincoln Park. Bonnar trained at Carlson Gracie's place before he passed away. You may not want a top level one, though, and I don't know of any others.

I've been obsessed with box jumps lately. Have you ever tried one for max height?
 
Thanks jas as always I appreciate the comments, the cleans were during the season so I'm hoping to work up and get 315 for 2 or 3, that would be sweet. As for the mma work I am gonna hopefully get some wrestling work at my old high school, there is a new boxing gym in the suburbs by me so I might check that out as well as the gym I went to this summer but I guess those guys have all been losing fights so not sure if I wanna train at a gym where all the guys lose. As for the box jumps never a true max, I got 52"x3 this in season, I see you got 55" thats awesome, the defranco's guys best is 56 I think by that baseball guy but hes about 160 or 170 I think, keep up the good work.
 
315 for reps on PC would be awesome. I've gotten 304 for a single, but I have zero form.

I was curious about the box jumps because it seems like if you are a good cleaning or CnJ'er then you tend to be a good jumper. Just testing out my theory. With 52" for a triple, you could probably beat me and I have 2" in height on you so that's awesome. Keep training hard...
 
I agree fully, alot of power comes from the hips, and usually those who are good at cleans are flexible, which is another huge part to box jumps, but it really comes down to not having any fear about it, when you get up that high and the box is at eye level, you really need to trust yourself otherwise you won't even be close.
 
Thanks silverSurfer I really appreciate the comments, I have finalized my workouts for the time being, it is a mix between the training for warriors workout and my own westside I was doing, today was the first official day of the new split after working out all the kinks. All rest periods are 45-90 seconds.

Legs, back, biceps, abs
Sinking DB step ups 4x5 40/45/50/55
Single leg curls 4x7
Hack squats 4x15 2plate/4plates/4plates/5 plates... total on both sides
Wide grip pullups 3x12 superset calf raises 3x15
Barbell crunch 3x12 135 superset heavy curls 3x8 135
Seated med ball twists 3x15 superset machine rows 3x12

I will do some good stretching tonight and then tomorrow will be chest, shoulders, tris, abs and cardio.
 
Chest, shoulders, triceps
Speed bench 225 10x3
BB front raise to overhead 3x8 bar
BB military press 135x10, 155x8, 185x5
DB shrug holds 100 3x20 seconds superset Thumbs down lateral raise 3x10 10/15/25 superset upright row to L-raise 3x10 10
Decline DB close grip press 3x12 100
Interval cardio 9mphx2x20sec/10x2x20sec/11x2x20sec/11@10%inclinex30 sec
Band tricep press down 3x15

Overall a good day, just got a meat grinder so I ground up some top round last night and some pork steak, also cooked a bunch of brown rice so I feel like my diet is gonna be a little sharper. Tomorrow is an off day, might do some floor routine abs and some boxing work if I get off work on time.
 
Day 3 Semi huricane leg, back, biceps
Circuit 1: Squat 225 3x10, seated calf raise 3x10, zig zag band walk 3x10 yards, DB bent over alternating row 60 3x10, hammer curls 3x10 55
Circuit 2: Chin ups 3x10, 1 leg SLDL 60 3x5, 1 arm preacher curls 3x10, single leg burpees with jump squat with bosu ball 3x5
Treadmill 10% incline 9mphx3/10x3/11x3 20 seconds on 40 seconds rest

Day 4 Chest, shoulders, triceps
Incline bench 3x5 225/275/295...easy but wanted to not push it too hard felt really tight
DB bench palms in 100 10/10/8 reps
Single DB pass press 3x7 50
Band pull aparts 3x10 slow
Band tricep extension 2x15
Dips 35/25/22
12lb kettle bell bent over front raise 3x10
12lb kettle bell behind the back pass lateral raise til failure... great burn
 
Legs, back, biceps AM, Cardio PM
Sinking DB step ups 3x7 50
Single leg curls 3x10
Deadlift into curl 3x8 135
Wide grip pullups 10/12/15
Calf raise 3x20
Machine rows 3x12
Bosu ball med ball squat with throw 3x15

Boxing cardio
3x30 seconds 3 sets of tire footwork drills
Ladder work 10 yards 7 sets down and back
Heavy bag 2 minutes rapid fire
Partner push side lunge with combination 10 reps each side
Hand bag combinations 10 minutes
 
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