IWM's Training Log

Bigger Stronger Leaner Beginners
1 
Hello here's just some background info. I've been registered for a couple months now and I'm finally getting into lifting for good, or at least until the school year ends lol. Anyways, this year I moved and changed schools and to my surprise there was actually a class for Weight Lifting (kinda like gym but lifting only)

. Now that I’m in it for good (I have to for the sake of keeping my high average lol) I thought that it might be a good idea for me to see my progress and get some feedback from you guys.

I have lifting class 2-3x /week and football practice mon-fri (until winter then snowboarding :D). Please feel free criticize my program (which currently is given to me by my teacher until later on in the year when we’re supposed to develop our own programs). I’ll only update on lifting days, not practices.

Also my upper body is pretty weak so try not to laugh lol. Note that when I put DB in front of something like Bench Press I mean that it’s 80lbs or w/e total and not 2 DB’s that weight 80lbs each.

Format: # of Sets, reps for set 1 and weight, reps for set 2, etc…, seconds rest between sets

Thursday Sept. 20, 2007

Warm Up: 5 mins on the elliptical

Leg Press: 3, 15 450#, 15 450#, 15 450#, (plus a couple of reps of 540 to see if I could do it), 90 secs
Tricep Pulldown: 3, 15 110#, 12 110#, 10 110#, 90 secs
Lat Pulldown: 3, 15 110#, 14 110#, 13 110#, 90 secs
DB Military Press: 3, 15 70#, 13 70#, 11 70#, 90 secs
DB Bench Press: 3, 15 80#, 14 80#, 12 80#, 90 secs
DB Curl: 3, 15 40#, 14 40#, 14 40#, 90 secs

Today was followed directly by football (WL was last period today) practice that lasted 2.5 hrs. Just ran drills for hitting, practicing plays, and a bunch of suicides at the end of the practice for ‘conditioning’.

*Remember that this program was assigned by my teacher but feel free to criticize anyways. There was no specific order that we were supposed to follow so opinions on what order to do the lifts would be nice.

Thanks,
IWM

2

What position do you play in football? And whats your goals?

3

I’m starting lineman on D line and possibly O line as well (I will be playing O for sure though).

Goal wise I want…hmmm… I’ll just list them.

In no particular order:
1.5x BW Bench Press
2x+ BW Squat (front or back)
10% bf

I am 6’2", 210lbs give or take a pound or 2, bf…not sure. All the online ones I do vary so much that I have no idea but the last of my fat is on my stomach, a couple lbs less and I’d have a visible 6 pack so maybe 15-18%?

4

Monday Sept. 24, 2007

Warm Up: 5 mins on the elliptical

Leg Press: 1, 5 600#
Tricep Pulldown: 2, 8 150#, 8 150#, 90 secs

Barely did anything today because I have a football game tomorrow. I can’t test out my 1RM on the leg press because there aren’t enough 45’s (had to use a 25 and a 35 to hit 600) and we’re ‘not allowed’ to do squats just yet.

Normally I wouldn’t slack that much but tomorrow is the first game of the season and I want a good start.

Once again, all input is appreciated.

5

Wednesday Sept. 26, 2007

Warm Up: 5 mins on the elliptical

Leg Press: 3, 15 450#, 15 450#, 15 450# ← hard but I might have to up it.
Tricep Pulldown: 3, 15 110#, 13 110#, 10 110#, 90 secs
DB Bench Press: 3, 15 35#, 13 35#, 10 35#, 90 secs
DB Curl: 3, 15 30#, 12 30#, 11 30#, 60 secs
Lat Pulldown: 3, 15 110#, 14 110#, 12 110#, 90 secs
Military Press: 3, 15 35#, 15 35#, 14 35#, 90 secs

No one interrupted any of my leg press sets today :D:D. Everyone else in my class uses 90-180 lbs. I also use all the 45 lb plates when I have to lift 540’s. Good thing most exercises use machines or DB’s.

49 views and no replies :o. At least no one is freaking out at the routine.