I decided to start a new for a new routine. I decided that I am done with the Shut Up Program and I am moving to DeFranco’s Westside Program. It is more for me and I am ready to work hard and go all out. I took a few days off for my birthday weekend. I am ready to go 4 days of hard training, enjoy the weekend, and start back up doing all 5 days of the routine. I had a lot of support in my other log and I hope I will see the same feedback I had. Thanks to those guys and I look forward to your posts my log. This is a new beginning for me and I am looking forward to the progress I hope to see in the next couple of months.
ABOUT ME:
I am a 15 year old sophomore in High School. I play Football as a Wide Receiver and a Safety on Defense. I also play a guard in basketball. I am very competitive, whatever it is, I will try my hardest to beat my opponent. Sports are pretty much my life. I am not very good at anything else. I am kind of scared to graduate because I don’t know what I want to do with my life besides sports. I work real hard at everything I try but tend to get lazy and don’t want to do things and I need a partner to pick me up and keep me going.
STATS:
HEIGHT: 6’
WEIGHT: 155lbs.
BODY FAT: 13.3%
SUPPLEMENTS: Ultra Peptide
ON 100% Whey Protein
Universal BCAA 2000
PFO Fish Oil
ROUTINE: The Shut Up Program
BODY TYPE: Ectomorph
=Warmup=
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips ? 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle 20 yds. down & back
Stationary leg swings (front & back) x 10 ea. leg
Stationary leg swings (side to side) x 10 ea. leg
60 % Build-up sprint (arm & posture focus) ? 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint ? (knee drive focus) ? 40 yds. Down and back
=Workout=
Jump rope ? 3 x 20 seconds
Left leg 2 x 15 sec.
Right leg 2 x 15 sec.
85% Build-up sprint ? 40 yds.
Hurdle Hops or High Box Jumps ? Perform 3 sets of 3 jumps. Rest one minute between sets.
Loaded 20-yard sprints (use either a weighted vest or sled) ? Perform 6 weighted 20-yard sprints. Rest 30 seconds between sprints.
Free sprints (no added weight) ? Perform four 20-yard sprints, rest 30 seconds between sprints. After the last sprint, rest one minute then perform three 30-yard sprints. Rest the amount of time it takes you to walk back to the start line. After the last 30-yard sprint, rest one minute then perform two 40-yard sprints. Rest two minutes between the 40-yard sprints.
The week came to an end today and I am really happy with this week. Everything went well and I cant wait to get a full week of training in next week.
DIETING
CALORIES: 3155 PROTEIN: 239
WORKOUT
3x8 DB Bench on Swiss Ball 35lb DB
3x8 T-Bar Rows 45lbs.
3x8 Seated DB Power Cleans 30lb DB
3x8 Seated Shoulder Press 30lb DB
3x8 EZ Preacher Curl 45lbs.
3x8 French Press 35
1x10 Ab Ripper -----