I actually feel pretty good here. I’m about 20 pounds heavier than usual and I feel rather good on my bulk. I’m definitely not ripped by anyone’s standard but I feel relatively good. Come spring and summer I will probably start cutting. It should be pretty easy considering all the running thats going to come from spring practices
Now if only I could figure out how to get a decent back shot up here
1/21/12
Ended up working out at a different gym today, no biggie in all honesty. My regular gym was closed due to MLK day. I ended up going to the gym at Old Dominion one of Norfolks colleges. I have never heard so much bro science in my life in one day than the hour and fifteen minutes I spent there.
Squat 405 3x5
Goblet Squat 100 4x12
Overhead press 205 3x3
Front Barbell raise 95 3x8
posterior delt fly 45’s 3x8
straight bar bicep curl (just for shits and giggles) 45x12 65x10 75x10 95x8 115x5 135x3
1/28/13
Alright back to school. Life got more than a little busy the week before. I still lifted I just didnt update my og and now Ive forgotten what the hell I did every day. I know I squatted again and got in all the real core lifts Bench, deadlift, etc. Today Im going to try and do back and bi’s after my 2pm class and so we shall see how things go from there.
1/28/13
Bent barbell row 225 5x5
Snatch grip deadlift 5x5 225
db row 100lbs 4x8
lat pulldown 180 3x6
cable row 200 3x8
face pull 60lbs 3x12
Straight bar curl 95lbs 3x8 superset reverse curl 3x8 95lbs
seated dumbbell curl(with back rest) 35lbs 4x8
1/29/13
Overhead press 185 4x5
barbell front raise 3x8
behind the neck snatch grip press 95 4x8
posterior db raise 45lbs 3x8
Arnold press 45x12 50x10 55x8 60x6 65x5
2/1/13
Well I was told to take off by my coaches prior to testing. Today is bench and vertical testing in the evening so hopefully I do well. I hope to press something in the mid to upper 300’s. It will probably be closer to mid but hell who knows. As far as vertical goes I really just want to get over 30 I havent tested it in so long but I think thats a fairly achievable goal. So with that said I’ll let you guys know how everything goes later on tonight.
Pr’d in bench Holla. 365 was ten pounds away from having the highest bench on the team. Which kind of sucks to be so close and in second. But hey, I moved some solid weight cant beat that
Alright on february 4th the team maxed on squats I hit 465. Im a little disapointed with it. It hasnt been a good time lately in life. ANd that sub par performance didnt exactly help. To hell with it gotta keep trucking in the long run
2/6/13
Plyometrics- 20 minutes
stance and starts 4 falling starts, 4 knee starts, 4 starts with resistance 4 split leg start, 4 starts from stance. 11 100’s
Sweet as, man. Tuned in.
Sweet! Good to know someones following. Deadlift max tomorrow for football and friday is push press or split jerk max. Looking forward to put up some good numbers and hopefully get this beach body for spring break.
2/7/13
Deadlift max day went well set a pr at 525 im a little mad i didnt get 535 I had it past my knee and just couldnt lock it out. What a bitch oh and I threw up on that attempt so at least I tried hard. Today is going to be split jerk want to get over 275 so we shall see how that goes.
2/8/13 and 2/9/13
Alright so yesterday went actually fairly well with overhead press. I hit 285 it was sloppy as all shit but got locked out. I really need to learn the split jerk though and get to putting some serious weight overhead. Overall I feel content with my lifts. They’re not terrible but not the best either so I got a little bit of work ahead of me especially for an undersized lineman.
Todays conditioning was absolute hell. I think I saw death once or twice while running. It started with a one mile run followed by 30 minutes of plyometrics work, 15 minutes of stance and starts, 15 minutes lateral movement work and then to cap it all off 15 100 yard repeats. That absolutely sucked. Hardest conditioning workout to date
There is no fear like the fear before fitness training haha… What position are you? Putting up some good numbers bro
I play left tackle, we run a triple option so I’m a bit smaller than the prototypical left tackle.
2/11/13
Today was power clean maxes I didnt really feel ready for it. I ended up cleaning 285. I need to work on dropping under the bar I have a pretty good first pull and extension but getting under the damned thing seems to be my sticking point. Cant wait to see what tomorrow brings for my workout, hope its a good one.
2/12/13
Today was rather great, I woke up leaner than I have in a long time. Like noticeably leaner I think I even saw an ab not 2 just one. Ive really gotten strict about my diet lately and its nice to see some of the torture pay off.
Squat Jumps 4x5 Bodyweight
Box Squat 275x5 310x5 350x7
Banded hamstring curl 4x10 with 4 second slow release.
Goblet squat 4x8 100lbs
Calf raises 3x15 225
2/13/13
Annnnd another wednesday conditioning session with massive amounts of plyometrics and shit. Form running against a fence to stimulate leg drive was pretty fun and tiring. Then at the end we ran shuttle drills and made a competition out of it with group races. Pretty great conditioning, kicked my ass but was fun at the same time so that makes it all the better.
2/14/13
Ladder drills
plyo pushups with resistance band 4x5
Bench 205,245,275 3x5 last set at 275 hit for 9
bent barbell row 95 lbs 2 seconds up 4 seconds down 4x10 superset 3x8 incline db press 65 lbs
skullcrushers 75 lbs 2x15, 95x15 superset hammercurls 35lbs db