FightingIrish98
05-31-2009, 02:17 AM
I wanted to start this journal to keep me motivated and track my progress.In the past i have trained hard but never really kept track of it. I trained for about 6 months reaching 180 pounds which was my goal at the time, for some reason my motivation dropped to an all time low, in which i did not lift for 2 entire months. I am now 165 pounds.
Also, im training for football, ive never played before but plan to this season as my buddy has gotten me into it all. Ive played rugby for 5 years, so the entire physical aspect of the game isn't diffucult to grasp.Im hoping to play as running back, as for rugby i played at center.
Everything will be done in a 3x10 fashion.
My Routine looks like this:
Lat Row
Bent Over Row
DeadLift
WideGrip Pullups
Barbell Curls
Hammer Curls
SandHills(sprinting in the sand)
Bench Press
Incline Press
Decline Press
Close Bench
Wrist Curls
Reverse Wrist Curls
Squat
Hack Squat
Leg Extension
Barbell Lunge
Standing Dumbell Calf Raises
Romanian Deadlift
Sandhills
Arm Circles 3x10
Military Press
Shoulder Shrugs
Back Flys - With Bands
Upright Row
Power Clean
Day 5-Max Effort Deadlift,Squat
Day 6-Max Effort Bench,Shrug,Military Press
Day 7-Nothing
My Diet is as follows:
Im looking to take in
3000+ Cals
200g protein
70-100g fat
Carbs are not counted, as my training is 6 times a week, they are heavily needed.
I prefer to eat 3-4 Large meals a day, and will continue to do so.
Breakfast:
Protein Shake
Banana
Apple
Dried Mangos
Vector Cereal (with milk)
Omega 3 Juice
Lunch:
Eggs
Whole grain toast 2 peices with peanut butter
Tuna
Low Fat Milk
Snack:
Trail Mix
Milk
Oatmeal
Dinner:
Pasta
Chicken Breasts or Angus Beef
Milk
Banana
Bed:
Banana
500ml Milk
Glucosamine
Omega 3's
Current Stats:
Bench 185 goal> 245
Dead 250goal> 345
Squat 150 goal> 350+
(yes aware, everything is unproportional)
Also, im training for football, ive never played before but plan to this season as my buddy has gotten me into it all. Ive played rugby for 5 years, so the entire physical aspect of the game isn't diffucult to grasp.Im hoping to play as running back, as for rugby i played at center.
Everything will be done in a 3x10 fashion.
My Routine looks like this:
Lat Row
Bent Over Row
DeadLift
WideGrip Pullups
Barbell Curls
Hammer Curls
SandHills(sprinting in the sand)
Bench Press
Incline Press
Decline Press
Close Bench
Wrist Curls
Reverse Wrist Curls
Squat
Hack Squat
Leg Extension
Barbell Lunge
Standing Dumbell Calf Raises
Romanian Deadlift
Sandhills
Arm Circles 3x10
Military Press
Shoulder Shrugs
Back Flys - With Bands
Upright Row
Power Clean
Day 5-Max Effort Deadlift,Squat
Day 6-Max Effort Bench,Shrug,Military Press
Day 7-Nothing
My Diet is as follows:
Im looking to take in
3000+ Cals
200g protein
70-100g fat
Carbs are not counted, as my training is 6 times a week, they are heavily needed.
I prefer to eat 3-4 Large meals a day, and will continue to do so.
Breakfast:
Protein Shake
Banana
Apple
Dried Mangos
Vector Cereal (with milk)
Omega 3 Juice
Lunch:
Eggs
Whole grain toast 2 peices with peanut butter
Tuna
Low Fat Milk
Snack:
Trail Mix
Milk
Oatmeal
Dinner:
Pasta
Chicken Breasts or Angus Beef
Milk
Banana
Bed:
Banana
500ml Milk
Glucosamine
Omega 3's
Current Stats:
Bench 185 goal> 245
Dead 250goal> 345
Squat 150 goal> 350+
(yes aware, everything is unproportional)