11/27/12
Alright just got told by my strength and conditioning coach to back off for a little while. This absolutely blows I’m not sure what the hell I plan on doing so the workouts may get a little soft or I might just keep trucking.
squat 225x5 245x5 275x5 315x5 335x5 365x3 385x1 405x1 225x15
romanian deadlift 225 4x8
leg ext. 205x8 220x8 235x8 250x8 265x8
single leg leg press 205 4x10
seated calf raises 110 4x15
11/28/12
My legs especially quads feel rather trashed today, stairs have been a bit of an issue and living on the 5th floor is just making life a little more miserable. Took today off I think I am going to start putting my rest days on wednesday and sunday not just go 5 days on and then take the weekend off. Workout for the day consisted of foam rolling for 30 minutes then calling it a day.
11/29/12
Well I feel relatively fried today for some reason. I think I overdid it maybe a little on tuesday deadlifting was hell today I just couldnt get into it. My form sucked and I felt like I couldnt get down into a good enough stance. I stopped at 315 for deadlifting when I planned on working up to the low 4’s for singles. Oh well
Hamstring Curl 160 10x10
RDL from a deficit 135 5x10
11/30/12
I feel better, my legs have actually come back a little and its friday so that typically helps every ailment. Today was chest and tri’s my workout was relatively short, I took very little rest between sets it was as if I was bouncing from lift to lift and set to set. It felt nice and intense I was surprised that I got everything done in about 45 minutes.
Bench 205x8 225x8 255x5 275x5 295x3 305x2 315x2 the last rep I had a slight spot on and had to force it out. Then I burned out at 225 for 14 reps.
Incline DB press 3x8 85 lbs
chest flys 3x12 40 lbs
skullcrushers 3x15 75 lb
tricep pulldown 3x12 75lbs
dips 4x10 with my bodyweight
12/1
Strict overhead press 135x8 155x8 165x5 185x3 205x1 (this one was not as strict with form as I would have liked it to be)
Shrugs 225 4x15
Plate raise superset with posterior delt raise 45lb plate, 40 lb db’s 3x12
lateral raise 25 3x8
12/3/12
A pretty good today, everything seemed to click mentally as well as physically. Ive been dealing with a bit of stress with personal problems and having finals coming up I was honestly surprised at how good of a workout I felt I had. I thought it was going to be shit but I got into a groove and made it work.
Squat- 135x3 185x3 205x3 225x3 275x3 315x3 365 3x3
Leg ext- 235 5x10
goblet squat 100lbs 3x10
one leg leg press 205 3x10 each leg
seated calf raises 180 3x10
calf press 135 each leg 2x25
12/4/12
Chest and tri day today. Felt good while lifting. Ive been plowing through workouts lately I dont know why or how I feel like I’m lifting the same as I was before the season and those workouts took 15- 20 minutes longer. I may need to become stricter with my rest times or just add in more work.
Bench 135x5 185x5 225x5 275x5 315x3
Incline Db Press 85 lbs 3x10
Cable Fly 20x12 25x10 30x8 35x6
Skullcrushers 100 3x10
Tricep ext 3x12 70 lbs
Overhead tricep ext 3x10 80 lbs
12/6/12
Today was a pretty solid day. Actually was surprised about my strength on deadlift I was a little worried about how I was going to do since I havent done the lift for a long while. Everything went fairly well though. Ive been eating a lot cleaner as well so I feel a lot better than before.
Deadlift 135x5 185x5 225x5 275x5 315x3 365x3 405x5 425x3 455x1
Good Mornings 135x12 165x10 185 2x8
glute thrust 135 5x8 holding at the top of the lift for a three count.
hamstring curls 185 6x10
glute/ham raise bodyweight 4x10
12/7/12
Just got my winter workout packet for football and its 7 weeks of damn circuit training. Thats all I have to say.
military press 135 3x5 185 3x3
barbell front raise 3x8 75 lbs
behind the neck snatch grip press 95 lbs 3x8
lateral raise 25 lb dbs 3x12
posterior db fly 45lbs 3x8
arnold press 65lbs 3x10
12/8/12
Chest supported row 60lb db 3x10
bent barbell row 225 3x5
seated cable row 205 4x10
straight bar bicep curl 3x10 95lbs superset reverse curl 95lbs 3x10
lat pulldown 165 3x10
DB row 3x15 75lbs
12/10/12
Felt like lifting relatively heavy today, did my quads today and just had a good workout. Its finals week and I leave school tomorrow to go home I’m just ready to get into the winter break and see what gains I can make.
Squat 135x3 185x3 225x3 275x3 315x3 365x1 405 3x1
Goblet squat 100 3x12
leg ext 235 5x10
single leg leg press 225 4x12
front squat 225 3x8
12/11/12
Pretty solid shoulder day today, Im back at home now and feel a little limited with the equipment I have access to but oh well Im sure I will cope. I only have 2 more weeks of lifting how I want til I need to start my winter packet. Just trying to lift how I want right now and feel good.
Military press 185 3x3
Snatch grip behind the neck press 95 3x8
Straight bar front raise 45x12, 65x10 75x8 95x6
Posterior delt raise Db’s 40x12 45x10 50x8 55x6
Arnold Press 75 3x6
Powerclean 135x2 155x2 165x2 185x2 195x2 205x2 215x2 225x5
12/12/12
Deadlift 405 10x1 Just wanted to really focus on exploding with weight. Pulling as hard as i can from the ground and getting the weight moving. It felt relatively good, hopefully I can get my explosion up and move the weight quickly so there will be more carry over to other lifts and football.
Goodmornings 135 3x12
Glute bridge 225 3x10
Glute ham raise 90lbs bodyweight 4x8
Hamstring Curl 5x10 165
12/13
Bentover barbell row 225 3x5 135x15
seated cable row 205 4x8
chest supproted DB row 75’s 3x6
Lat Pulldown 150 3x12
DB row 75lbs 3x15
12/14/12
Decent day felt a little weaker than usual on chest but overall left with a solid pump and felt good about my workout.
bench 275x5 305x3 315x1
Incline chest press 135 per arm 4x12
incline DB fly 40lbs 3x12
SKullcrushers 75lbs 3x15
DB pullover 75lbs 4x8
Dips bodyweight 3x10
Alright today was the start of my winter circuit workouts. They pretty much kicked my ass all things considered. It was a grind at some points but went well all things considered and also at the end of the regular workout I threw in some singles on squats just to finish things off.
Squat 225x15
Bentover barbell row 135x15
DB Bench 65x15s
Seated Military press 65x15
Skullcrushers 65x15
DB Curls 50x15
single leg glute bridge BWx15
Back Extensions 45x15
Weighted Crunch 45x15
DB step ups 55x15
Lateral DB raise 25x15
Went through the circuit twice there is a day 2 for wednesday I have to do and I am supposed to
cycle day 1 and day 2 3 times a week. NExt week I move from 2 times through the circuit to 3
Squat 365 10x1
12/18/12
Feeling pretty good today, a little sore especially in the legs but I feel good. Today is an off day but I hit the gym anyhow didnt really kill myself just fed the urge to lift relatively heavily and called it a day with some conditioning afterward.
Bench 315 5x1
Dips 4x10
Rope work 12 sets of 15 seconds
12/19/12
I thought the first circuit workout was rough, this one kicked my ass pretty decent. It seemed a bit rougher than the first one. Overall it was a good workout though a bit more challenging than I expected but good none the less.
Front squat 135x15
Incline DB Press 55x15
Chest supported row 55x15
Face Pulls 90lbsx15
tricep pushdown 60 lbsx15
DB RDL 75lbs x 15
DB Side bends 75lbs x15
DB split leg squat 35lbsx 15
Front raise 30lbs x 15
Russian twist 10lbsx15
Walking planks x15
Military press 185 5x1
12/20/12
Ok so in order to prepare for the Armageddon I decided to prepare by dead lifting but really this whole circuit workout is a big change in pace with me and while completely different it feels good and is kicking my ass fairly decent. Tomorrow is back to another circuit but for today my lifting was pretty moderate
deadlift 405 3x5
Powercleans 135x2 155x2 175x2 185x2 205x2 225x2 245x2 255x2
12/21/12
Today went surprisingly well with my circuits. It seemed easier than the first time around which is nice and it does drastically cut down the time I spend in the gym which is a plus.
Squat 225x15
Bentover barbell row 135x15
DB Bench 65x15s
Seated Military press 65x15
Skullcrushers 65x15
DB Curls 50x15
single leg glute bridge BWx15
Back Extensions 45x15
Weighted Crunch 45x15
DB step ups 55x15
Lateral DB raise 25x15