Mid-College Crisis D-1 Football Log

Training Training Logs
61

Day 35 (12/18/2011)
OFF

62

Day 36 (12/19/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X3X15m Sled Pulls @45lbs with 90s between reps with 5:00 between sets

Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
3X2 Squats @350lbs
6X1 Deadlifts @365lbs
4X4 Back Extensions with 100lbs
4X4 Single Leg Hamstring Curl @65lbs
3X15 Decline Sit Ups

63

Day 37 (12/20/2011)
Workout 1:
10 Minutes Stationary Bike
3,2,1 Bench Press @230,245,260
3X5 Pulldowns @180lbs
2X6 Incline DB Press @90lbs
2X6 Bent Over Cable Row @180lbs
2X10 Tricep Press Downs @130lbs
2X10 Cable Curl @100lbs
1X10 Lateral Raises @20lbs
1X10 Front Raises @20lbs

Workout 2:
10 Minute Jogging
Dynamic Drills and Stretches

64

Day 38 (12/21/2011)
Workout 1:
10 Minutes Stationary Bike
Warm Up Sets
3X2 Box Squats @405lbs
3X1 Quick Deadlifts @315lbs
4X4 Back Extensions with 100lbs
4X4 Single Leg Hamstring Curl @65lbs
3X3 Oblique Machine @150lbs
2X15 Decline Sit Ups

65

Day 39 (12/22/2011)
Workout 1:
15 Minute Stationary Bike
Dynamic Stretches
30 Minutes of Shooting Hoops

66

Day 40 (12/23/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X3X15m Sled Pulls @45lbs with 90s between reps with 5:00 between sets

Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
3X2 Squats @350lbs
3X1 Deadlifts @385lbs (cut this short because a cut on my hand made gripping the bar hard)
4X4 Back Extensions with 100lbs
4X4 Single Leg Hamstring Curl @65lbs
3X3 Oblique Machine @150lbs
3X15 Decline Sit Ups

67

Day 41 (12/24/2011)
Workout 1:
10 Minutes Stationary Bike
3X5 Bench Press @225lbs
3X3 Pulldowns @225lbs
2X6 Incline DB Press @90lbs
2X6 Bent Over DB Row @90lbs
2X5 Tricep Press Downs @150lbs
2X5 Cable Curl @120lbs
1X10 Lateral Raises @20lbs
1X10 Front Raises @20lbs
1 Game of Pick Up Basketball

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretching

68

Day 42 (12/25/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills and Stretches

69

Day 43 (12/26/2011)
Workout 1:
10 Minutes Stationary Bike
Dynamic Stretches
2 Hours Pick Up Basketball

70

Day 44 (12/27/2011)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
12 Reps Agility Ladder
3X3X15m Sled Pulls @60lbs with 90s between reps and 5 minutes between sets
4X5 Vertimax cords @ 5:5
3X5 Squat @315lbs
3X5 Clean Low Pulls @225lbs
3X5 Glute Ham Raise
note: I will be using a different facility to lift the next 3 weeks

71

Day 45 (12/28/2011)
Workout 1:
10 Minutes Stationary Bike
Dynamic Stretches
2 Hours of Pick Up Basketball

Workout 2:
10 Minutes Stationary Bike
10,8,6 Bench Press @185,205,225
3X8 Cable Row @140lbs
2X12 Incline DB Press @70lbs
2X10 Pull Downs @140lbs
3X10 Tricep Pressdown @100lbs
3X10 Cable Curls @70lbs
2X10 Lateral Raises @20lbs

72

Day 46 (12/29/2011)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
12 Reps Agility Ladder
3X3X15m Sled Pulls @60lbs with 90s between reps and 5 minutes between sets
4X5 Vertimax cords @ 5:5
3X5 24’’ Box Squat @405lbs
3X5 Clean Low Pulls @225lbs
3X5 Glute Ham Raise

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches

73

Day 47 (12/30/2011)
Workout 1:
10 Minutes Stationary Bike
Dynamic Stretches
2 Hours of Pick Up Basketball

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches

74

Day 48 (12/31/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills and Stretches

75

Day 49 (1/1/2012)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
16 Reps Agility Ladder
3X3X15m Sled Pulls @60lbs with 90s between reps and 5 minutes between sets
4X5 Vertimax cords @ 5:5
3X6 Squat @300lbs
3X6 Clean Low Pulls @225lbs
3X6 Glute Ham Raise

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches

76

Day 50 (1/2/2012)
Workout 1:
10 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
2 Hours of Pick Up Basketball

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches

77

Day 51 (1/3/2012)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
16 Reps Agility Ladder
3X3X15m Sled Pulls @60lbs with 90s between reps and 5 minutes between sets
4X5 Vertimax cords @ 5:5
3X6 18’’ Box Squat @405lbs
3X6 Clean Low Pulls @225lbs
3X6 Glute Ham Raise

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches

78

Day 52 (1/4/2012)
Workout 1:
10 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
2 Hours of Pick Up Basketball

Workout 2:
10 Minutes Stationary Bike
3X3 Bench Press @225lbs
3X3 Pull Downs @225lbs
2X5 Incline DB Press @80
2X5 DB Row @80lbs
3X10 Tricep Press Down @100lbs
3X10 Cable Curl @75lbs
2X10 Lateral Raises @15lbs

79

Day 52 (1/5/2012)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
16 Reps Agility Ladder
3X3X15m Sled Pulls @60lbs with 90s between reps and 5 minutes between sets
4X5 Vertimax cords @ 5:5
3X6 Squat @300lbs
3X6 Clean Low Pulls @225lbs
3X6 Glute Ham Raise

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches

80

Day 53 (1/6/2012)
Workout 1:
10 Minutes Stationary Bike
3X3 Bench Press @225lbs
3X3 Pull Downs @225lbs
2X5 Incline DB Press @80
2X5 DB Row @80lbs
3X10 Tricep Press Down @100lbs
3X10 Cable Curl @75lbs
2X10 Lateral Raises @15lbs

Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches