7/5/12
Bench 225 3x3 275x3 295x3 315x3 225x15
narrow lat pulldown 225x5 205x8 195x10 185x12
posterior DB raise 5x10 45
front DB raise 5x8 45
upright row 5x10 135
7/9/12
So I strained my quad a bit on the fourth falling down some steps and havent been as great on my cardio like I should be, but Im into the last month before camp nervous as all shit but excited as always.
Back Day
wide grip lat pulldown/ superset with narrow grip pulldown 170x6 185x8 for 2 reps each way
bent barbell row 135x8 185 2x6 205 2x6 225 2x5
Meadow rows 45lb plate 2x5 each arm, 45 and a 25 2x5 two 45’s 2x5 each arm
behind the neck lat pulldown 4x8 160
seated machine row I honestly have no idea what the fuck to call this I guess its like a cable row but has movable arms instead. 135x8 150x8 165x8 180x8 195x8 210x8 225x8
Running for the day
plyometrics
position drills about 30 reps of various cuts and exploding off the line type work.
ten hundred yard all out sprints
Also as a plus to maybe some of you Im working on getting some pictures up here so you can see my white ass in all its glory
Today was absolutely awful 7/10/12
I woke up with some stomach bug or maybe I ate something bad because my toilet has been my thrown all day. Went and tried to do legs, which ended up even worse but Id rather do something then nothing
Squat 135x3 185x3 225x3 275x3 315x3 345x3 and I typically do 365 for 3 sets of 3 with a relative amount of difficulty but all I could muster was three singles and I dont know if the last one counted
Goblet squat 4x10 with 75 lb db
An attempt at front squats and then I just turned pale and couldnt catch my breath, It was actually really weird coming from yesterday doing the hundreds in roughly ten minutes. I hope its just a funk of the day and nothing terribly serious
7/13/12
Feeling better had my first solid shit in two days which is always a bonus.
bench 275x3 295x3 315x3
db bench 4x8 100
db fly 4x8 55
hammer jam 90 pounds each armx3 115x3 135x3
dips 4x10 at bodyweight
ab workout
squats 3x15 225
Hey man, I just noticed that you are transferring to Salisbury University and plan to play football as well. I also went to Salisbury after I spent my freshmen year as a red-shirt at Old Dominion University. I received a severe knee injury which concluded my football career and lead towards my transfer back to Old Dominion where I currently am enrolled. I Wish you the best of luck in your endeavors at Salisbury and feel free to ask any questions about the school or football program.
Trey
(7/13/12) Also yesterday forgot to put in my 2 mile interval run with walking 25 meters then sprinting 100 till I got 8 times around the track.
Today was a bit of an easy day did 2x200 yard sprints 4 100’s then 8 50’s. Have work later on the pedicab so going to get some real cardio in.
7/14/12
Romanian deadlift 225 3x10
Deadlift 5x3 405
Sumo Deadlift 315 4x8
Goodmornings 3x10 135 just to finish it off
And because I forgot I didnt hit my shoulders at all this week I did the Defranco shoulder shocker for 4 sets of 10
7/16/12
overhead press 185 5x3
posterior shoulder raise 5x8 55 lb db
upright row 135 5x8
front/sagital raise 3x8 superset with 25 lb plate
Running
10x 100 yards 30 second rest between reps
starts and stance work, breaking down cutting drills etc
4 reps of the pursuit drill chop feet, do an up down then turn and all out sprint 50 yards
7/17/12
squat worked up to 3x3 365 then did 225 x15 for a drop set
front squat 225 5x3 255x1 275x1
goblet squat 4x10 100lb db
calf raise with 275 3x15
bulgarian split squat 3x6 each leg 50 lb dbs
Running
5x100’s
10x50’s
and then crawling back to the car because its 106 degrees
7/18/12
Pretty decent day off from lifting worked with my little brother on his special team skills kicking/punting etc in the morning then got to my running for the day
10x100
10x50
7/19/12
romanian deadlift 225 4x5
deadlift worked up to a single at 475
glute ham raise 3x8 225
good mornings 135x8 165x6 185x4
pullups 4x6
l;at pulldown 175 4x8
barbell complex 4x7 deadlift to bent over row to hang clean to overhead press at 135
COnditiong
carried 135 on a barbell 800 yards
7/20/12
Bench
worked up to 345 for a single wasnt really feeling it I worked out alot earlier than usual.
incline dumbbell fly 45 3x12
dips 4x12
seated chest press 275 4x8
pullovers 75 3x8
24x 50 yard sprints
7/23/12
overhead press worked up to 225 for a single
clean pull 185 4x8
defranco shoulder shocker 45 lb db’s and 45 plate
lat pulldown 165x10 180x8 195x6
meadow rows 2 45lb plates 3x6 each arm
dragon flags for abs 3x10
cardio
gasser ladder 2 gassers,1.5 gasser, 1 gasser,.5 gasser then back up the ladder. Then to finish it off jog 15 yards sprint 50 yards for ten minutes
7/24/12
squat up to 405 for two singles
calf raises 315 3x10
leg press 230x15,320x15,410x15, 500x25
powerclean 205 for 20 reps
power snatch 135 for 20 reps
cardio I for some reason felt like complete ass and when I was running just felt burned out.
10x80 yard sprints
7/25/12
8x200 meter sprints
7/25
8x200 meter sprints
You study at Salisbury Maryland university? (that is the only one I know of)
Yeah I’m a transfer student there, this fall will be my first semester.
7/26
Bench 315 for 5 singles
incline bench 225 3x6
db fly 55 4x8
dips 4x12
pullover 75lb db 3x8
tricep pulldown 150 3x8
Running
5x50 yards 5x40 5x30 5x20 5x10
7/27/12
Romanian deadlift 3x8 225
Deadlift 405 5 singles
Hamstring raise 90lbs 3x8
leg curl 150 3x10
calf press 315 3x12
single leg deadlift 55 lb db 2x12
Running
2x50 yards 2x60 yards 2x70 yards 2x80 yards
2x90 2x100 2x110 2x120 Maximum 30 second rest between sets