Oh cool, one of my brothers graduated from there.
Oh word man thats pretty cool did he play any sports there?
7/30/12
Decided to switch it up with only 2 weeks left to camp more reps less weight, just trying to get into the best shape possible before camp.
Bench 3x15 225
dips 4x12
incline chest fly 40lb dbs 3x15
db bench 75’s 3x12
skull crushers 95lbs 3x12
ab work
4 sets of thirty yard sprints 10 reps each set, under 10 second rest for each rep, 1 minute rest between sets
7/31/12
Overhead press 5x10 at 135
lateral raises 4x10 25lb plate
front raise 4x10 45lb plate
posterior raise 4x10 45lb db’s
Running
4x 200 meters
4x100 meters
4x50 meters
4x25 meters
8/1/12
10 110’s
8/2/12
Squat 245(bodyweight on the bar) 3x15 30 seconds between sets
calf press 315 2x50
leg press 3x20 315
goblet squat 3x15 75lb db
Cardio
Eliptical machine 20 minutes at 9 mph pace
5 150’s
8/3/12
4x50 yard sprints 4x25 yard sprints 4x10 yard sprints, agilities, position drills for 30 minutes
8/4/12
romanian deadlift 3x12 225
hamstring raise 3x15 with 45 lb plate
lat pull down 165 3x12
cable row 3x12 195
8/6/12
Bench 275 3x6
incline chest press 135 each arm 3x10
dips bodyweight 3x12
flys 50lb 3x10
pull over 75 3x8
Running
120,90,60,30 meter ladder 4 sets 60 second rest between sets
Full speed each one 30 second rest between 120 and 90 20 second between 90 and 60 15 between 60 and 30
8/7/12
Did an arm day today changed it up a bit.
skullcrushers, 100 pounds 4x8
straight bar curls 100 4x8
dips 2x20
seated dumbbell curl 40 db 3x8
tricep pulldown 105 3x10
preacher curl machine 115 3x10
8/8/12
10 x120 yard sprints
8/10/12
romanian deadlift 3x8 225
hamstring raise 3x10 with 45 lb
cable row 165 3x10
lat pulldown 165 3x10
defranco shoulder shocker 3x8
Running
10 100’s
Well its been a while since I posted, I left for camp shortly after my last post and its been quite the trip. Im doing fairly well for myself seeing how I was switched to a new position and its my first year in a new program. Time just seems to fly by though so Im hoping I actually get a chance to enjoy myself a few times during season and what not as well. Im typically up every morning about 530 for lifting and various meeting. So i hope anyone that actually reads this log stops by and I should be posting my workouts again pretty soon.
9/14/12
Power clean 185x3 205x3 225 2x3
Bench 225 3x8
Squat 315 4x5
Romanian deadlift 205 3x6
pretty simple stuff while in season just enough to keep some size and strength up but not kill myself in the process of lifting and going to practice
9/17
Just felt like doing powercleans today
started at 185x3 got up to 255 for 3 ten pounds at a time
9/24/12
My workouts have been the same shit day in and day out for football typically 4-6 lifts 3-5 reps a little monotonous but better than nothing at all. Its week 4 of the season well game 4 at least been getting some reps in which I cant complain about being my first year here in a completely foreign offense.
Powerclean 135x3 155x3 165x3 185x3 205x3 225x3
Bench 225 4x8
Box Squat 275 5x7
DB Row 85lbs 4x8
9/26/12
Dancer complex High clean pull, 3 hang cleans, jerk. 5x2 155
romanian deadlift 225x6 245 3x6
Neutral grip db bench 80 5x6 super set chinups 5x6
10/2/12
Power clean worked my way up to 225 for a double starting a 135x2 155x2 175x2 195x2 215x2
Box Squat 275 5x6
Bench 255 4x6 superset db row 80lb 4x8
10/4/12
Dancer complex High clean pull, 3 hang cleans, jerk. 5x2 155
romanian deadlift 246 3x6
Neutral grip db bench 80 5x6 super set chinups 5x6
10/8/12
Powerclean 135x5 155x3 185x2 205x1 225x2
box squat 275 5x6
Bench 245 4x8 superset DB row 85 4x8
10/10/12
Dancer Complex 155 5 sets
romanian deadlift 4x8
neutral DB bench 90 4x8 superset chinups 4x6
11/26/12
Alright well now that the season is over I can get back to this log a little more regularly. The season went well my team made it to the second round of the NCAA playoffs and won our conference so I will be getting a nice shiny ring come spring semester. But anyhow I’m excited for this off season and getting absolutely yolked. Hopefully I get a camera soon as well so I can not take terrible phone pictures and upload a few progress pictures
Bent over barbell row 135x10, 155x10, 165x10, 185x8, 205x6 225 3x3
Lat Pulldown 120x8 140x8 160x6 170 3x5
Cable Row 180 3x12
Crossed Cable Row 25 lbs 3x15
Rear Delt Fly 130 3x12
DB row 80 lbs 3x12
Straight bar bicep curl 75lbs 5x10