Football Player Log: Because I want it Forever

[svillasenor]

Brief Overview:

I played Division One football at the University of Nevada, Reno, and was the starting free safety; however, going into my junior year I suffered what our training staff later concluded to be a career ending injury. But back to the beginning, I was forced to play that season, due to the fact the training staff assumed I was faking an injury. But, after our bowl game had concluded I came home for a second opinion. I had broken my clavicle, collar bone, and torn some ligaments in my right shoulder. For my sake, I am glad I refused to play so I received a medical red shirt, but the initial damage on the MRI was only the beginning. Due to playing and intense pain brought onto the shoulder I was diagnosed as having nerve damage along my right arm that would cause it to go numb at times and lose all feeling. After two years of rehab I finally was cleared to play again; however, depression from not playing had set in and I became anorexic, just 8 months ago I was 120 pounds (see prior posts and pictures). Now after 6-7 months of weights, I am back up to 240 pounds with roughly 11-13% BF. Just this past week I signed a contract to play in Spain this coming January so my 8 week preparation starts today. This log will be meant to show those that even when training hard and doing extensive cardio, you can maintain overall muscle mass and strength, if in fact your diet is on point. The log will feature both weight room workouts and on the field conditioning, speed, and plyometrics workouts. My diet will also be in detail for those who want to know how to eat while doing this much work. This will be an 8 week log as previously stated, leading up to my departure to Barcelona, Spain. Thank you.

[svillasenor]

(Roughly 8:30 am)
Breakfast: 2 cups of Oats, 4 egg whites, and 1 scoop Dymatize Elite Whey

Pre-Workout: 1 scoop Gaspari Superpump 250

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 75lbs x 50, Warm-Up 85lbs x 25, 115 x 10, 115 x 10, 120 x 8, 120 x 8, drop sets of 100 reps
Incline DB Flies: 40 x 20, 50 x 10, 55 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure

Abs: Weighted Rope Pulldowns: 4 sets to failure at 175lbs and Hanging Leg Raises 3 sets to failure

Post-Workout: 2 cups of Special K Cereal with 2 scoops of Whey

Lunch: 9oz Morans 96/4 Ground Beef, Sweet Potatoes, and Veggies

Plyometrics and Footwork Workout (45 minutes): 2 scoops of Scivation Xtends

Snack: Muscle Milk and granola bar

(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set of 100 reps
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 65s x 6, drop set of 50 reps
Concentration Curls: 4 sets of 8 each arm x 40lb DB
Standing Cable High Curls: 40 x 20 reps, 50 x 20 reps, 60 x 13 reps, 70 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm

Post-Workout: 2 scoops Whey and a Cliff Bar

Dinner: 2 6oz chicken breasts, 2 cups of oats mixed with 2 tbsps of PB and 2 packs of splenda

Snack: 32oz Cottage Cheese

[LB42]

interesting story, I'll definately follow this one. What are your expectations of spanish football?

[svillasenor]

interesting story, I'll definately follow this one. What are your expectations of spanish football?

To be honest I am just going with an open mind. I have two other American teammates I am meeting up with there so hopefully everything goes smoothly. I know that the level of play is not that same as here stateside but after what I have been through I am just fortunate that some one has given me the opportunity to play again. So I am just going with the expectation that as long as I just play how I know I can, I should be fine. And what else can I complain about, 23, single, and in Barcelona, it should be lovely.

[GermanBarbarian]

Good luck OP

[svillasenor]

Good luck OP

Thank you.

[DocHollidy]

kinda a personal question so feel free not to answer, but how is the pay?, why not try AF2 and move up, if football is your goal, and the UFL is new, and I'm sure they will be holding tryouts annually if they stay around long enough.

[federaldb59]

Good job man. Looks like its going to be an intersting log. Just to warn you it may be moved to the workout journal section. I bet the pay over there may be pretty good, considering they pay basketball players an insane amount over there.

[DocHollidy]

Good job man. Looks like its going to be an intersting log. Just to warn you it may be moved to the workout journal section. I bet the pay over there may be pretty good, considering they pay basketball players an insane amount over there.

Football is not that popular over their especially since NFL Europe has left... Basketball is an international sport aka Olympics.... Football is way more competitive over here than it is their which is what OP stated, which is why I'm curious because if pay was good more people would be ditching small leagues like AFL, CFL, UFL to play over their

[rcmitch8]

Hey buddy. I did the same thing as you. I played qb at maryland and ended up going oversees to play in both finland first and then austria. Its a great experience and somethingthat you will never forget. You have to lower your expectations going over there because football is much different. If you go over there with the same mentality that you have in college it will not be fun. The players from europe do not get paid and do it just because its a hobby. The majority dont take it very seriously. If you go over there with the mind set of working hard, teaching them the game and getting paid to be on vacation you will absolutely love it. I played AF2 and its a joke. Dont go that route. If your looking for good competitive football oversees I suggest after the season looking into going to austria or germany as they have the two best leagues. Good luck and have a lot of fun.

[rcmitch8]

And also if your looking to get paid more def look at austria and germany. Spain is one of the lowest salaried leagues. Look for teams like Hoenems Blue Devils and Vienna Vikings. They will dish out very good cash.

[DocHollidy]

And also if your looking to get paid more def look at austria and germany. Spain is one of the lowest salaried leagues. Look for teams like Hoenems Blue Devils and Vienna Vikings. They will dish out very good cash.

how much is considered good cash?

[rcmitch8]

how much is considered good cash?

They pay in euros so it makes whatever you are making even better. Finland it was between 400-600 euros a week depending on bonuses and wins, and Austria was about 500-700. Much better than the 200 you get for a win in AF2 and 169 you get for a loss. Its a joke. And 15 hr bus trips dont make it much better.

[DocHollidy]

They pay in euros so it makes whatever you are making even better. Finland it was between 400-600 euros a week depending on bonuses and wins, and Austria was about 500-700. Much better than the 200 you get for a win in AF2 and 169 you get for a loss. Its a joke. And 15 hr bus trips dont make it much better.

Edit: sorry not meaning to hijack the thread

[NorwegianGuy92]

Inspiring story! I will follow your log :)
So what are you goals for the future? You didn't say how you good you were, you think you could get to the NFL one day? Whatever you plan on doing, good luck :)

[svillasenor]

And also if your looking to get paid more def look at austria and germany. Spain is one of the lowest salaried leagues. Look for teams like Hoenems Blue Devils and Vienna Vikings. They will dish out very good cash.

Yeah I was offered to play in Germany and Austria, the pay was the same but I couldnt help being in Barcelona. Too good to pass up.


how much is considered good cash?

1200 euros a months, plus all expenses and accommodation paid for as well. They pay for your flights both from and to. It is a great deal. Plus the AFL is not even set to reopen yet, and the new football league is already having financial issues due to economy, from an inside source who plays in the league, former teammate.



Inspiring story! I will follow your log :)
So what are you goals for the future? You didn't say how you good you were, you think you could get to the NFL one day? Whatever you plan on doing, good luck :)

Thanks man. My goals are just to get back to the States and play in the NFL of course. I just need to get some tape again after my shoulder went out. I am taking it one step at a time. Just getting ready to play!

[floridianwill]

Wow man, I am inspired, and TBH I didnt know there were other leagues then the NFL CFL and EFL. But its funny because your thread name says you want it forever which reminds me of a song I always listen to before I practice by Drake called forever. Good luck, keep fighting.

[NorwegianGuy92]

I don't know much about football, but even I know that playing in the NFL is quite an accomplishment :) I'm sure you can do it, keep working hard man!
You are really lean at 241 lbs, so I assume you're really strong as well. What are your lifts?

[PitbullJR]

Brief Overview:

I played Division One football at the University of Nevada, Reno, and was the starting free safety; however, going into my junior year I suffered what our training staff presumed to be a career ending injury. I was forced to play that season, due to the fact the training staff assumed I was faking an injury. But, after our bowl game had concluded I came home for a second opinion. I had broken my clavicle, collar bone, and torn some ligaments in my right shoulder. For my sake, I am glad I refused to play so I received a medical red shirt, but the initial damage on the MRI was only the beginning. Due to playing and intense pain brought onto the shoulder I was diagnosed as having nerve damage along my right arm that would cause it to go numb at times and lose all feeling. After two years of rehab I finally was cleared to play again; however, depression from not playing had set in and I became anorexic (see prior posts and pictures). Now after 6-7 months of weights, I am back up to 240 pounds with roughly 11-13% BF. Just this past week I signed a contract to play in Spain this coming January so my 8 week preparation starts today. This log will be meant to show those that even when training hard and doing extensive cardio, you can maintain overall muscle mass and strength, if in fact your diet is on point. The log will feature both weight room workouts and on the field conditioning, speed, and plyometrics workouts. My diet will also be in detail for those who want to know how to eat while doing this much work. This will be an 8 week log as previously stated, leading up to my departure to Barcelona, Spain. Thank you.

Did Mastro recruit you and was Brian your trainer for PT? I ask because I know some people who played at UNR. Hit me up and do your thing.

[svillasenor]

Did Mastro recruit you and was Brian your trainer for PT? I ask because I know some people who played at UNR. Hit me up and do your thing.

Yeah Mastro was our RBs coach. Who do/did you know on the team?

[svillasenor]

Wow man, I am inspired, and TBH I didnt know there were other leagues then the NFL CFL and EFL. But its funny because your thread name says you want it forever which reminds me of a song I always listen to before I practice by Drake called forever. Good luck, keep fighting.

Thanks man, I appreciate it a lot!



I don't know much about football, but even I know that playing in the NFL is quite an accomplishment :) I'm sure you can do it, keep working hard man!
You are really lean at 241 lbs, so I assume you're really strong as well. What are your lifts?

Thank you. I just try to push as much weight as possible. I separate my workouts, meaning I only train one body part at a time in the gym. If I do a double weight room day it is only something like Chest, in the morning, with a biceps workout at night, similar to what I did today.

[beertank23]

wow, football in spain? awesome OP.

[svillasenor]

wow, football in spain? awesome OP.

Yeah, I have heard nothing but great things about the people, culture, and environment over seas so I am really excited.

[gridironwarrior]

Good luck man.

[svillasenor]

Good luck man.

Gracias

[Acal83]

Gracias

best of luck man.

youre huge, what does your weight lifting routine look like?

[svillasenor]

AM Work Out
Chest
Incline DB Bench: Warm-Up 75lbs x 50, Warm-Up 85lbs x 25, 115 x 10, 115 x 10, 120 x 8, 120 x 8, drop sets of 100 reps
Incline DB Flies: 40 x 20, 50 x 10, 55 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure

Abs: Weighted Rope Pulldowns: 4 sets to failure at 175lbs and Hanging Leg Raises 3 sets to failure

PM Work Out

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set of 100 reps
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 65s x 6, drop set of 50 reps
Concentration Curls: 4 sets of 8 each arm x 40lb DB
Standing Cable High Curls: 40 x 20 reps, 50 x 20 reps, 60 x 13 reps, 70 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm



best of luck man.

youre huge, what does your weight lifting routine look like?

I typically do splits like this. I do plyo's, speed, quickness, and position specific stuff in the afternoons. I really like to focus on only one body part each time I go into the weight room. Isolate a lot more and IMO works better because you target an entire muscle instead of rushing through two or three groups.

[svillasenor]

(Roughly 8:30 am)
Breakfast: 2 cups of Oats, 4 egg whites, and 1 scoop Dymatize Elite Whey

Pre-Workout: 1 scoop Gaspari Superpump 250

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 75lbs x 50, Warm-Up 85lbs x 25, 115 x 10, 115 x 10, 120 x 8, 120 x 8, drop sets of 100 reps
Incline DB Flies: 40 x 20, 50 x 10, 55 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure

Abs: Weighted Rope Pulldowns: 4 sets to failure at 175lbs and Hanging Leg Raises 3 sets to failure

Post-Workout: 2 cups of Special K Cereal with 2 scoops of Whey

Lunch: 9oz Morans 96/4 Ground Beef, Sweet Potatoes, and Veggies

Plyometrics and Footwork Workout (45 minutes): 2 scoops of Scivation Xtends

Snack: Muscle Milk and granola bar

PM Weight room Training
(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set of 100 reps
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 65s x 6, drop set of 50 reps
Concentration Curls: 4 sets of 8 each arm x 40lb DB
Standing Cable High Curls: 40 x 20 reps, 50 x 20 reps, 60 x 13 reps, 70 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm

Post-Workout: 2 scoops Whey and a Cliff Bar

Dinner: 2 6oz chicken breasts, 2 cups of oats mixed with 2 tbsps of PB and 2 packs of splenda

Snack: 32oz Cottage Cheese and Kashi Mocha Almond Bar

[vayx]

Few questions for ya. How often do you do your weight lifting routine? And what plyos exercises do you do seeing as you dont have any leg lifts in your routine?

and good luck in your career! Ever think about trying to move from barcelona --> CFL --> NFL Tryout?

[DocHollidy]

Well good luck with your season man, thats a good deal if your making 1200/mone euro and getting everything else paid for... Have a good time.. One thing though as far as your workouts are concerned, why are you doing a bodybuilding workout? Do you feel that helps you in any way? Just curious, I seem to hear alot about bb work and football workouts being done completely seperate.

[svillasenor]

Few questions for ya. How often do you do your weight lifting routine? And what plyos exercises do you do seeing as you dont have any leg lifts in your routine?

and good luck in your career! Ever think about trying to move from barcelona --> CFL --> NFL Tryout?

I do legs on its own day. As for plyos I do box jumps (with weight vest, 60 pounds), as well as vertimaxx, and other single legged jumping exercises.

[svillasenor]

Well good luck with your season man, thats a good deal if your making 1200/mone euro and getting everything else paid for... Have a good time.. One thing though as far as your workouts are concerned, why are you doing a bodybuilding workout? Do you feel that helps you in any way? Just curious, I seem to hear alot about bb work and football workouts being done completely seperate.

Yeah it just works for me. Its a personal preference. I used to lift the "traditional" football way and really got no where in terms of size and strength. Also, I'm the type of person who doesnt mind going into the gym again at night so it doesnt reallt affect me as it would some others. I did my first jumping tests yesterday with my plyometrics, 35" vertical isnt bad for some one who is 240 and always played at 200. So the new muscle weight hasnt seemed to affect me at all. Stay tuned for day two.

[svillasenor]

(Wake Up)

Breakfast: 2 cups of oats, 1 scoop Dymatize Elite Whey, 5 egg whites

Pre-Workout: 1 scoop Whey

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 275 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 2, 315 x 2
Stiff Legged Deads: 135 x 20, 225 x 15, 225 x 15, 315 x 8
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 4 sets of 20, at various weights.

Post Workout: Metrx Big 100 Graham Cracker Pie Crust Bar and 1 scoop Whey

Lunch: 2 9oz 96/4 beef patties, 2 slices cheddar cheese, and whole wheat bun

Snack: MRP and granola bar

Dinner: 2 Chicken Breasts, Grilled Cheese Sandwich, and a Peanut Butter Sandwich

Snack: 24 oz Greek Yogurt with Peanut Butter

[svillasenor]

Morning: Back Work Out
Afternoon: Position Specific Drills as well as other on field drills
Evening: Triceps

[svillasenor]

(Wake Up)

Breakfast: 2 cups of oats, 1 scoop Dymatize Elite Whey, 5 egg whites

Pre-Workout: 1 scoop Whey

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 275 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 2, 315 x 2
Stiff Legged Deads: 135 x 20, 225 x 15, 225 x 15, 315 x 8
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 4 sets of 20, at various weights.

Post Workout: Metrx Big 100 Graham Cracker Pie Crust Bar and 1 scoop Whey

Lunch: 2 9oz 96/4 beef patties, 2 slices cheddar cheese, and whole wheat bun

Snack: MRP and granola bar

Dinner: 2 Chicken Breasts, Grilled Cheese Sandwich, and a Peanut Butter Sandwich

Snack: 24 oz Greek Yogurt with Peanut Butter

Late Night: Kind of hungry, but also lazy, took an MRP and cliff bar.

[Jhawk Fitness]

You didn't happen to play with Chance Kretchmer did you?

[svillasenor]

Day 3, quick updated on weight fluctuation since running. Got off the field this afternoon at 237, which is not bad for the increase running and weight room exercising. I knew I would lose a couple of pounds due to water retention and beginning to run again. Had a great back work out, workout at Salesian High School today in the afternoon, great up and coming private school here in Los Angeles, best facilities in area, probably better than some universities. Hit the gym after to hit some triceps in, just 4 exercises: close grip bench, weighted dip, push downs, skull crushers. Splitting up my workout routines in weight room has actually felt a lot better, been getting higher reps and weight out of it.

Nutrition: Still playing around with the carb intake to get my body acclimated to large amounts of them again. No bad water retention there from breads and stuff. My beef intake has gone up a lot, body has been craving it after workouts.

Breakfast: Oatmeal and Egg Whites, Dymatize Whey (1 scoop)

Back Workout:

V-Bar Pulldowns: 5 sets of 8-12 (225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Post Work Out: Metrx Big 100 Graham Cracker Pie Crust

Lunch: 9oz Morans 96/4 Burger, triple cheddar, and bun

Field Work Out: Position Specific Drills and Agility (ladder work and cones)

Snack: Dymatize Whey (1 scoop) and Cliff Bar

Snack 2: Muscle Milk

Tricep Work: as previous stated

Snack: Dymatize Whey (1 scoop) and granola

Dinner: 9oz Morans 96/4 Burger, triple cheddar, and bun

Late Night Snack: 9oz Morans 96/4 Burger, triple cheddar, and bun, Kashi Granola Bar, Muscle Milk Light RTD


You didn't happen to play with Chance Kretchmer did you?

No I did not. He graduated season prior to my arrival.

[DocHollidy]

beast man.... I remember your first thread back when you were like 20lbs lighter... your crushing it

[svillasenor]

beast man.... I remember your first thread back when you were like 20lbs lighter... your crushing it

Thank Doc. Yeah a lot of hard work, sweat, and icey hot.

[svillasenor]

Pretty sore today, calves are on fire after doing a lot of defensive back drills as well as quads. Overall, pretty good first week overall thus far.

Breakfast: Oatmeal, Egg Whites, 1 scoop Whey

Shoulder/Trap Workout:

Hammer Shoulder Press: 4 sets of 10-15, 5th drop set (2 45s each side x 3, 3 45s each side)
Behind Neck Smith Shoulder Press: 3 sets of 10-15 (185)
DB Alternating Side and Front Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, 75 x 2)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135)
DB Shruggs: 3 sets of rotations (90s)
Bent Over DB Raises: 3 sets of 10-15 (35, 45 x 2)
Reverse Peck Deck: Drop set starting at 205 to failure.

Post: Mextrx Big 100 Bar

Lunch: Jack in Box Chicken Fajita Pita and Fruit Cup

Snack: Myofusion and granola bar

Snack: Beef Jerky

Dinner: 9oz Morans 96/4 Burger, triple cheddar, and bun

Snack: Granola and 1 scoop Myofusion

Pre Bed: 3 scoop Protein Shake and Kashi Go Lean Bar

[svillasenor]

Just got home, dead tired, will update in the morning with Fridays workouts, Saturday is a complete day off.

[svillasenor]

Dedicated all of Friday to explosion specific exercises.

Breakfast: Oatmeal, Egg Whites, Whey Shake

Pre-Workout: Whey Shake

Workout:

Hang Cleans: 5 sets of 8-15 (135, 225 x 3, 275 x 2)
Walking Lunges: 4 sets of 20-30 (135x 2 , 225 x 2)
Single Legged Leg Press: 4 sets of 10-12 (6 45s, 8 45s x 2, 10 45s)
Leg Extensions: 4 sets of 10 (255 x 5)
Glute Machine: 4 sets of failure (255)

Post Workout: Metrx Big One Hundred Bar

Lunch: 4 slices of Flax PLus Bread with 2 7 oz chicken breasts

Jumping Workout on "Vertimax System" (20-30 minutes)

Snack: Myofusion and Granola Bar

Dinner: Jack in Box Chicken Fajita Pita with a fruit cup

Snack: Sludge (Oatmeal, 2 scoops of Myofusion, peanut butter)

Snack: 2 scoops of Myofusion and 2 kashi bars

[PitbullJR]

Yeah Mastro was our RBs coach. Who do/did you know on the team?

Man I know everyone on that team. Mike ball, Kap, Luke, Brandon, Arthur, Vai, Thadeus, Mo

[svillasenor]

Man I know everyone on that team. Mike ball, Kap, Luke, Brandon, Arthur, Vai, Thadeus, Mo

Whats your name?

[svillasenor]

Saturday I took entire day off, Sunday weights coming when I get back, no field stuff today. Just me and a date with cast iron.

[svillasenor]

Breakfast: Oats and Egg Whites with a Whey Shake

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 90lbs x 20, Warm-Up 90lbs x 20, 105 x 10, 105 x 10, 115 x 8, 115 x 8, drop sets of 100 reps
Incline DB Flies: 45 x 20, 55 x 10, 65 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure
Hammer Incline Press: 3 sets of failure (225 x 2, 315)
Cable cross overs: 3 sets to failure (50)

Post: Metrx Big 100 Bar

Lunch: Double Half Pound Cheeseburger

Snack: 2 scoops Myofusion

Next workout... biceps! My favorite.

(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set of 100 reps
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 65s x 6, drop set of 50 reps
Concentration Curls: 4 sets of 8 each arm x 40lb DB
Standing Cable High Curls: 50 x 20 reps, 60 x 20 reps, 70 x 13 reps, 80 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm

Post-Workout: Myofusion and granola

Dinner: 8oz Chicken Breast, 2 cups Oats with Peanut Butter mixed in with splenda.

Snack: Oatmeal with 2 scoops myofusion

Pre-Bed: 2 scoops of Myofusion

[DocHollidy]

Breakfast: Oats and Egg Whites with a Whey Shake

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 90lbs x 20, Warm-Up 90lbs x 20, 105 x 10, 105 x 10, 115 x 8, 115 x 8, drop sets of 100 reps
Incline DB Flies: 45 x 20, 55 x 10, 65 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure
Hammer Incline Press: 3 sets of failure (225 x 2, 315)
Cable cross overs: 3 sets to failure (50)

Post: Metrx Big 100 Bar

Lunch: Double Half Pound Cheeseburger

115x8 on DB Incline is beast man, good workout, do you do anything for joint pain? the Hammer Push Press seems to bother my shoulders

[svillasenor]

115x8 on DB Incline is beast man, good workout, do you do anything for joint pain? the Hammer Push Press seems to bother my shoulders

I just ice and I have a stem machine, so if it ever flairs up I just get on it. I take some repair type supplements that help. I only did 115 today because I didnt have a spot, and 120 and above is tough to get up without a little help on the first one. I sit all the way up on the Hammer Press, as if i am almost pushing in a downward out movement.

[DarkGrey]

man you are beasting! a pretty damn inspirational story too bro, keep it up. im sub'd.

[svillasenor]

man you are beasting! a pretty damn inspirational story too bro, keep it up. im sub'd.

Thanks man, a lot of hard work and family support is what is making this possible and the backing of all you guys on this board too. Thanks again for subscribing and the kind words.

[hehateme00000]

In. Good luck bro :)

Also read your profile thats some good **** 148 to 238 or somethin like that, unvelievable.

[svillasenor]

It has been a long road but every one falls, just gotta dust yourself off and get back up.


In. Good luck bro :)

Also read your profile thats some good **** 148 to 238 or somethin like that, unvelievable.

[svillasenor]

The first 7 days has gone by rather fast. I am filling pretty good. No bad soreness except from lunges but goin 100 yards with 225 will do that to yah. Looking forward to a big back day in the morning and running with some tricep work in the evening. Counting down the days till white sand beaches in Spain.

Weighted back in at 239 today after second lift. The Chilies last night helped fill me out to be honest today. I was looking a bit flat but white chocolate molten cake will do that to yah. Thanks for all the responses guys, best of luck in each of your own respective logs and hard work.

[svillasenor]

Breakfast: Oatmeal and Whey type sludge

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Post Work Out: Special K Cereal and Protein mix

Lunch: Jack in the Box Fajita Pita and oatmeal/whey sludge

Field Work: Position Drills and agility and hill sprints: Note that all were done with a 35lb weight vest.

Snack: Kashi Strawberry Fields Cereal and Myofusion

Tricep Workout: just 4 exercises: close grip bench, weighted dip, push downs, skull crushers (do no remember weights I used I was just going hard. Very focused to be honest.

Post: Multi-Grain Blueberry bar and a muscle milk

[svillasenor]

You guys can follow my personal website thats now up too at:

http://sergiomvillasenor.webs.com/

[Petden]

What about tackling drills? it seems that you have the strength required to make the big hits, but can your shoulders and collar bone take the strain of tackling?

[svillasenor]

What about tackling drills? it seems that you have the strength required to make the big hits, but can your shoulders and collar bone take the strain of tackling?

Yeah they hold up just fine. I have been hitting bags on position specific days. No problems at all.

[Petden]

Yeah they hold up just fine. I have been hitting bags on position specific days. No problems at all.

That's good. I've had many injuries, and it took a long time to recover. It's good though that you have been able to overcome everything and get back on that field. Good Luck man, great job training.

[svillasenor]

That's good. I've had many injuries, and it took a long time to recover. It's good though that you have been able to overcome everything and get back on that field. Good Luck man, great job training.

Thank you, yeah it was a long road but Im glad I can see the field soon again.

[svillasenor]

Breakfast: Oatmeal and Whey type sludge

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Post Work Out: Special K Cereal and Protein mix

Lunch: Jack in the Box Fajita Pita and oatmeal/whey sludge

Field Work: Position Drills and agility and hill sprints: Note that all were done with a 35lb weight vest.

Snack: Kashi Strawberry Fields Cereal and Myofusion

Tricep Workout: just 4 exercises: close grip bench, weighted dip, push downs, skull crushers (do no remember weights I used I was just going hard. Very focused to be honest.

Post: Multi-Grain Blueberry bar and a muscle milk

Dinner: 12oz 96/4 Burger with double cheese on Whole Wheat Bun

Snack: Oatmeal, 2 scoops Myofusion, and peanut butter

Bed: 2 scoops Myo

[chevy572bb]

I'm trying to get back into football as well. Will be following.

[svillasenor]

Breakfast: Oatmeal and Myofusion type sludge (I have had a strong craven for this as of late)

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 275 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 (only 6 reps)
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 4 sets of 20, at various weights.
Seated Calves: 2 sets of 20, at various weights.

Post: 2 EAS Myoplex Shakes (Chocolate Flavored, smashed these after the workout)

Lunch: Arbys Market Fresh Turkey and Swiss, had a tablespoon of PB after when I got home too.

snack: Protein bar mrp

Dinner: Chilis sizzling fajita combo

snack: Oatmeal and myo sludge

[chevy572bb]

Breakfast: Oatmeal and Myofusion type sludge (I have had a strong craven for this as of late)



How do you make your sludge? I made some the other day with Myofusion (vanilla) and it was nasty as ****.

[svillasenor]

How do you make your sludge? I made some the other day with Myofusion (vanilla) and it was nasty as ****.

Chocolate Myofusion 2 scoops, 2 1/2 cups of Oatmeal, 1 tbsp of peanut butter, 3 packets of splenda.

[svillasenor]

Breakfast: Oatmeal, Egg Whites, 1 scoop Whey

Shoulder/Trap Workout:

Hammer Shoulder Press: 4 sets of 10-15, 5th drop set (2 45s each side x 3, 3 45s each Arnold Shoulder Press: 3 sets of 6-15 (50 x 2 warm-ups, 65, 75, 90)
DB Alternating Side and Front Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, 75 x 2)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135), superset with wide grip upright rows
DB Shruggs: 3 sets of rotations (90s)
Bent Over DB Raises: 3 sets of 10-15 (40, 50 x 2)
Reverse Peck Deck: Drop set starting at 205 to failure.

Post: Mextrx Big 100 Bar

Lunch: 9oz Chicken Breast, 2 grilled cheese sandwiches

Field Workout: Position drills/ agilty

Snack: Boston Market Roasted Turkey Meal w/ DBL Veggies

Dinner: 9oz Morans 96/4 GB with 2 cups oats

Snack: Myofusion and Oats Sludge

[chevy572bb]

Chocolate Myofusion 2 scoops, 2 1/2 cups of Oatmeal, 1 tbsp of peanut butter, 3 packets of splenda.

Thanks brah. I didn't put any oats or sugar in it so that's probably why.

[svillasenor]

Thanks brah. I didn't put any oats or sugar in it so that's probably why.

yeah I like it with oats, I love carbs, speaking of myofusion, my freakin 5lb is already going to be done. Need to get some more.

[Rinkamd]

Chocolate Myofusion 2 scoops, 2 1/2 cups of Oatmeal, 1 tbsp of peanut butter, 3 packets of splenda.

wow 2 and a half cups oatmeal, that's a lot man. maybe it's the way i'm making it but max 1 cup I'm done. Maybe if it'd taste better/better texture I'd eat more but idk..

[svillasenor]

wow 2 and a half cups oatmeal, that's a lot man. maybe it's the way i'm making it but max 1 cup I'm done. Maybe if it'd taste better/better texture I'd eat more but idk..

i meant two servings of a half cup that totals 1 cup. sorry about that. Yeah but i eat two helpings of it so it comes out to about 2 cups in the end. got to love them carbs!!!

[svillasenor]

Kind of heck tick schedule due to the loss of my aunt. So if anything is a little off its because I just havent had time.

Breakfast: Oatmeal, Egg Whites, Whey Shake

Pre-Workout: Whey Shake

Workout:

Hang Cleans: 5 sets of 8-15 (135, 225 x 3, 275 x 2)
Walking Lunges: 4 sets of 20-30 (135x 2 , 225 x 2)
Single Legged Leg Press: 4 sets of 10-12 (6 45s, 8 45s x 2, 10 45s)
Leg Extensions: 4 sets of 10 (255 x 5)
Glute Machine: 4 sets of failure (255)

Post Workout: IsoPure Shake and Rice Crispes

Lunch: Boston Market Roasted Turkey with Potatoes and Veggies

Snack: 2 scoops Myofusion

Dinner: Did not have time due to fuuneral services so I just grabbed a kashi Go Lean Bar from 7/11

Snack: 3 scoops Myofusion, Bowl of Kashi Cereal, and Peanut Butter

[federaldb59]

Sorry to hear about your loss man. Stay strong and keep workin.

[svillasenor]

Took Friday off, body was real beat, gave it a load of food and just time off. Here is what I have done today thus far. Will hit biceps and hill sprints tonight before parties. Today I came into the gym at 234lbs, which I am real happy with considering adding running and plyo work, into my already hard weight room training.

Breakfast: Oats and Egg Whites with a Whey Shake

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 70lbs x 20, Warm-Up 90lbs x 20, 110 x 10, 110 x 10, 115 x 8, 120 x 8, drop set
Incline DB Flies: 45 x 20, 55 x 10, 65 x 10, 75 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure (50)

Post: Metrx Big 100 Bar

Lunch: 9oz Top Sirloin Burger with Cheddar cheese

(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 75s x 6, 85s x 4, drop set
Concentration Curls: 4 sets of 8 each arm x 60lb cable one arm curls
Standing Cable High Curls: 50 x 20 reps, 60 x 20 reps, 70 x 13 reps, 80 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm

Post: Muscle Milk

Dinner: At Rockn Fish with my brother, starter was Ahi Tuna over hawaiian style cole slaw, dinner was mixed seafood (ahi and salmon) with sweet potato fries and grilled veggies with glass of Simi wine. Too bad SC got banged out by Oregon, but the way they played they deserved to.

Snack: Oatmeal and Myofusion.

[svillasenor]

Breakfast: Oatmeal and Whey type sludge

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Middle Snack: Rice Crisps and Myofusion

Tricep Workout: just 4 exercises: close grip bench, weighted dip, push downs, skull crushers

Post: Metrx Big 100 Bar

Lunch: Boston Market Roasted Turkey with Potatoes and Veggies

Snack: Beef Jerky and PB

[DocHollidy]

strong workouts man, just a question though any reason why you dont do the big three? Flat BB Bench, Squat, and Deadlift??

[svillasenor]

strong workouts man, just a question though any reason why you dont do the big three? Flat BB Bench, Squat, and Deadlift??

I do stiff legged deads, plus I do a big back day so I hit a lot of back with BB traditional mass movements such as Barbell Rows, TBar Rows, and heavy DB One Arm Rows, in order to get any real soreness in squats I have to load up 4 plates on each side at a minimum and I just do not like that much weight on my back, and for bench, I just repped out 225 on flat for 28 times so I like the strength I am picking up on DB inclines. Like I mentioned before, traditional football lifting just never worked for me, I was turning my wheels a hundred miles an hour and got no where in terms of size or strength. Just doing what works for me I guess.

[DocHollidy]

I do stiff legged deads, plus I do a big back day so I hit a lot of back with BB traditional mass movements such as Barbell Rows, TBar Rows, and heavy DB One Arm Rows, in order to get any real soreness in squats I have to load up 4 plates on each side at a minimum and I just do not like that much weight on my back, and for bench, I just repped out 225 on flat for 28 times so I like the strength I am picking up on DB inclines. Like I mentioned before, traditional football lifting just never worked for me, I was turning my wheels a hundred miles an hour and got no where in terms of size or strength. Just doing what works for me I guess.

got ya just curious man

[gridironwarrior]

you're the only person I know that workouts for football using a bb split. Whatever floats your boat. As long as it works, go for it

[07hudson]

Late but in

[svillasenor]

you're the only person I know that workouts for football using a bb split. Whatever floats your boat. As long as it works, go for it

There really is no reason you can not do it. However, you do need to eat alot more to get through it or else your energy levels will be low as hell.

[svillasenor]

Breakfast: 2 cups of oats, Eggs and Peanut Butter

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 275 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 2, 315 x 2, 405 x 1 (only 5 reps)
Stiff Legged Deads: 135 x 20 x 2, 225 x 15, 225 x 15, 315 x 8
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Standing Leg Curls: Drops sets starting at 150 and lowering until exhaust, 3 sets
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 4 sets of 20, at various weights.

Post: Metrx Big 100 Bar

Lunch: In and Out

Snack: Myofusion Shake and Cookie (Oatmeal Raisin)

Sprint Work: 100 yard (est.) hill sprints with 35lb weight vest
Gym: Some heavy and brutal ab workout plus a little more calves

Snack: Oatmeal and PB with Myo sludge mix

Dinner: 2 Jack n the Box Chicken Fajita Pitas

Pre-Bed: Oatmeal with Peanut butter and Myofusion

[svillasenor]

Late but in

Thanks bro.

[svillasenor]

Breakfast: Oatmeal and Eggs

Shoulder/Trap Workout:

Hammer Shoulder Press: 4 sets of 10-15, 5th drop set (2 45s each side x 3, 3 45s each side)
Arnold Press: 75 x 10-15 x 2, 90 x 6-10 x 2
DB Alternating Side and Front Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, 75 x 2)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135) superset with wide grip upright rows
DB Shruggs: 3 sets of rotations (90s)
Bent Over DB Raises: 3 sets of 10-15 (35, 45 x 2)
Reverse Peck Deck: Drop set starting at 205 to failure.

Post: Mextrx Big 100 Bar

Lunch: Chilis Fajitas with Black Beans and Veggies

Running Workout: Stairs with weighted vest (12 stair sets) and defensive back drills

Snack: MRP Bar

Dinner: Chicken Breast, Oats with Peanut Butter

Snack: Oats and 2 scoop Myofusion with Peanut Butter

[07hudson]

Damn, looking strong bro

[svillasenor]

Breakfast: Oats, Myofusion, and Peanut Butter Sludge

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Single Legged Squats on Smith: 135 x 10 each leg x 1, 225 x 10 each leg x 3
Negative Squat Holds: 10 second holds x 6 x 2 sets w/ 135
Jumps Squats: 2 sets of 15 with 135

Post: Boston Market Roasted Turkey Meal with Potatoes and Veggies

Lunch: 10oz Morans 96/4 Beef Burger

Snack: Jack Links Sweet and Hot, whole bag

Dinner: Mom made some great potatoes and gravy with a big ol stack of turkey

Snack: 1/2lb of Cottage Cheese and 2 F.A.G.E. 0% Yogurt Cups

PreBed: 2 scoops of Myofusion

[07hudson]

Big cleans. How many reps you do for lunges?

[svillasenor]

Big cleans. How many reps you do for lunges?

I just walk across and back in LA Fitness where the cardio machines are, roughly 50 yards.

[svillasenor]

Taking today off, I am pretty sore after going hard the last 4 days. I will get some position specific drills in later, but those are everyday type drills I do. After doing walking lunges yesterday my legs are pretty beat so the ice tub may be a great option today. Thanks for every one following my progress thus far and if you have any questions let'em fly.

[svillasenor]

Well today was originally going to be a recovery day; however, I met up with my old Junior College coach and he put me through a pretty tough workout. 1 mile of walking lunges while towing a 45lb sled harnessed to me. Not the easiest workout I will tell you that. My legs were beat. Chest day and biceps tomorrow, but will not be running again at least until Sunday. Weight today was 237, so no real weight fluctuation as training continues.

[svillasenor]

Friday, Sorry for the late post.

Weightroom Training - Chest Day

Breakfast: Oats and Ground Beef

Incline DB Bench: Warm-Up 90lbs x 20, Warm-Up 90lbs x 20, 105 x 10, 105 x 10, 115 x 8, 115 x 8, drop sets of 100 reps
Incline DB Flies: 45 x 20, 55 x 10, 65 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure
Hammer Incline Press: 3 sets of failure (225 x 2, 315)
Cable cross overs: 3 sets to failure (50)

Post: Metrx Big 100 Bar

Lunch: Powerbar and Muscle Milk (I was on the go and had to grab something)

(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set of 100 reps
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 65s x 6, drop set of 50 reps
Concentration Curls: 4 sets of 8 each arm x 40lb DB
Standing Cable High Curls: 50 x 20 reps, 60 x 20 reps, 70 x 13 reps, 80 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm

Post-Workout: Waba Grill 1 chicken bowl and 1 steak Bowl

Dinner: Waba Grill tasted so good I had the same thing twice

Snack: 2 muscle milk lights, cereal, and a hamburger

[07hudson]

Damn, lot of reps. Bet you were feeling jacked up.

[svillasenor]

Damn, lot of reps. Bet you were feeling jacked up.

Definitely, I was going to take Thursday off but did that mile of lunges and my whole body just been tired as hell. So yesterdays workout was tough, and this mornings back was as well because I think I picked up a little cough like symptoms. I like doing high volume work outs, I just load the weight, try and keep good form, and just move the weight. You should see how much sweat is involved with my workouts, I wear two shirts and a sweater and the sweat comes through the sweater. I just like to push myself to the limit or I feel I cheated myself.

[svillasenor]

Breakfast: Oatmeal and Whey type sludge

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (185 x2 "warm up", 225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
---superset BB Rows with regular grip, using rest pause technique (135 x 2, 185, 225)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Post: Metrx Big 100 Bar

Lunch: Boston Market Roasted Turkey with Potatoes and Veggies

Tricep Workout: just 4 exercises: close grip bench, weighted dip, push downs, skull crushers

Snack: MRP and Granola

Dinner: 2 Z Pizza BBQ Chicken, 16 oz Yogurt

Snack: 16oz Cottage Cheese and Granola

[svillasenor]

I had to take the day off today. This flu is getting the better of me and it would have been pointless to work out being sick. Hopefully I wake up in better shape tomorrow morning.

[svillasenor]

Took Sunday off after having Flu like symptoms, paid off to be honest, got back in the gym today with a good shoulder/trap workout and did plyometric/ agility work in the after noon.

Breakfast: Oatmeal, Egg Whites, 1 scoop Whey

Shoulder/Trap Workout:

Shoulder Press: 4 sets of 6-15 (70 x 2 warm-ups, 90, 100)
Hammer Shoulder Press: Drop set (3 45s each side, 2 45s each, 1 45 each side)
DB Front Raises: 5 sets of 6-10 (35, 45, 55, 65, 75 w/ drop set)
DB Alternating Side Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, drop set)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135 x 2, 185)
Bent Over DB Raises: 4 sets of 10-15 (30, 40 x 2, 50)
7 Minute Ab Circuit

Post: Mextrx Big 100 Bar

Lunch: Boston Market Turkey with Potatoes and Veggies

Field Workout: Plyos and agility work (all with weight vest)

Snack: In and Out

Dinner: MRP Bar (Busy so I grabbed what was at 7/11)

Snack: PB n J

Pre-Bed: Pro complex and oats

[svillasenor]

Breakfast: Oatmeal, PB, Eggs

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 (8 reps)
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8
Lying Single Leg Curls: 3 sets x 10 reps (70, 80, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 2 sets of 20, at various weights.

Post: Metrx Big 100 Bar

Lunch: 8oz Chicken Breast, 4 slices of bread, Peanut Butter

Field Work: (with weight vest) 2 laps walking lunges forward, 1 lap backwards, position skill drills

snack: Protein Bar

Dinner: Chicken Breast, 2 cups oats, PB

Snack: MRP Shake and Oats

Pre-Bed: Toast with PB and Pro Complex Shake

[CrazyAssassin]

You should be easy with all the weights. That Bigger Stronger attitude is long gone cuz. As much time you spend in the weight room, you may want to work on your flexiblity, one leg balance, even more field work and plyos. I know you do them but do them even more. You are putting a lot of pressure on your joints. Since you played balled at a D--1A school then a football program does work for you, it got you where you need to be. Why change it up, seems like you are getting caught up on body image. There is nothing wrong with that if you are a bodybuilder, but you are a ball player who is going over seas. However homie I admired your drive and never give up attitude. Hope things work out.

[07hudson]

Big day man, those are some huge numbers for hacks. I bet at that weight your back was feeling it too. Do you not start out your leg days squatting? What program are you on?

[svillasenor]

You should be easy with all the weights. That Bigger Stronger attitude is long gone cuz. As much time you spend in the weight room, you may want to work on your flexiblity, one leg balance, even more field work and plyos. I know you do them but do them even more. You are putting a lot of pressure on your joints. Since you played balled at a D--1A school then a football program does work for you, it got you where you need to be. Why change it up, seems like you are getting caught up on body image. There is nothing wrong with that if you are a bodybuilder, but you are a ball player who is going over seas. However homie I admired your drive and never give up attitude. Hope things work out.

I do spend equal time on field work and plyos, I will be posting plyo videos of my workouts once my camera comes in this week. I am hoping on and over the high boxes with weight vests on. And I do just as much running as well. Today was a day off in terms of weights; however, everyday drills I do-do are agility ladders and position drills, and those like I said are just everyday. I am working with my former coaches on an every other day type regiment for speed and agility, it is more of a sprint work similar to track but I feel what you said. I just happen to be a lot stronger now than previously when I did play. And I must admit I just love to lift weights now. Good looking on the joint pain though, I do not have any but I do know that a lot of guys get this from lifting heavy, I just try and maintain my flexibility by stretching at night, as well as hitting to cold tubs and stem machine. Thanks bro.

[svillasenor]

Big day man, those are some huge numbers for hacks. I bet at that weight your back was feeling it too. Do you not start out your leg days squatting? What program are you on?

I do not do heavy squats on a free bar, I do them on jumping workouts or single legged squats but nothing too heavy. I really focus on good form to not fill it on my back and it has not actually. I do not wear a weight belt either I just do real big core workouts in addition to the stability my core gets by lifting heavy weights. I am not on a program though. I just go 4 on one off, or two off if I am tired, and just do running/ football workouts every other day, I do not fit them into a traditional week schedule such as: Monday, Tuesday, Friday, just go and what ever day the work out falls on I do it.

[svillasenor]

Took a day off today to recover a little more from this flu. Should be all out by tomorrow hopefully.

[svillasenor]

Breakfast: Banana, Toast, Peanut Butter and a Protein Shake

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 80lbs x 20, Warm-Up 80lbs x 20, 100 x 10, 110 x 10, 115 x 8, 125 x 8, drop set
Incline DB Flies: 40 x 20, 50 x 10, 50 x 10, 85 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 255 x 10 x 3
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure, multiple angles (high, middle, low) (60/40)

Post: Metrx Big 100 Bar

Lunch: 10oz Burger, granola bar

Biceps Workout (4 exercises: Standing barbell curls 45 x 1, 65 x 2, 85 x 2, 105 x 2, 135 x 2, with drop sets of 21s, Standing curls 4 sets of 10-15 reps (30, 40, 60, 70 ls in dumbbells), one arm preacher db curls, 3 sets of 10-12 (30, 35, 45 lb dbs), standing ez bar curls 4 sets of failure with 80lbs.

Snack: 50g protein shake

Dinner: Boston Market Roasted Turkey with db potatoes and veggies, scoop of PB after too!

[svillasenor]

Breakfast: 4 slices of toast, PB, Banana, and Protein Shake

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (185 x2 "warm up", 225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
---superset BB Rows with regular grip, using rest pause technique (135 x 2, 185, 225)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Tricep Workout: just 4 exercises: close grip bench, weighted dip, push downs, skull crushers

Post: Metrx Big 100 Bar

Lunch: Was already 3 and was on the go grabbed a Detour Bar

Snack: Waba Grill 2 chicken bowls

Dinner: 4 slices of toast, 10 egg whites, PB

Snack: 4 scoops pro complex and PB

[svillasenor]

Breakfast: PB, 3 slices of toast, and Protein Shake

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Single Legged Leg Press: 6 45s x 15 x 3, 8 45s x 8 x 2, 10 45s x 8 x 1
Jumps Squats: 4 sets of 15 with 135
Seated Calves: 4 sets to failure
Ab Circuit

Post: Muscle Milk

[07hudson]

Nice cleans man, you hit 300+ on a max? What's your powerclean look like

[svillasenor]

Nice cleans man, you hit 300+ on a max? What's your powerclean look like

I been thinking about loading up 305, I will definitely try it this upcoming week. I have not done a full power clean in a while but I will try them out when I hit cleans next time and let you know how they go. But conditioning sprints coming up here in an hour or two.

[svillasenor]

Breakfast: PB, 3 slices of toast, and Protein Shake

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Single Legged Leg Press: 6 45s x 15 x 3, 8 45s x 8 x 2, 10 45s x 8 x 1
Jumps Squats: 4 sets of 15 with 135
Seated Calves: 4 sets to failure
Ab Circuit

Post: Muscle Milk

Lunch: 3 slices of toast, whole chicken from market

Snack: Toast and PB with Protein Shake

Dinner: Oats and Bison GB

Snack: Jerky

Late Night: PB on slice of toast, oats with ON Pro Complex

Pre-Bed: 60g Protein Shake

[svillasenor]

Sorry for the MIA in posting up workouts and schedules but my internet has been down the last couple of days.

Monday:

Shoulder/Trap Workout

Hammer Shoulder Press: 4 sets of 10-15, 5th drop set (2 45s each side x 3, 3 45s each side)
Arnold Press: 75 x 10-15 x 2, 90 x 6-10 x 2
DB Alternating Side and Front Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, 75 x 2)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135) superset with wide grip upright rows
DB Shruggs: 3 sets of rotations (90s)
Bent Over DB Raises: 3 sets of 10-15 (35, 45 x 2)
Reverse Peck Deck: Drop set starting at 205 to failure.

Field workout was position drills, ladder drills, and one on ones.

Tuesday:

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 x 1
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8, 405 x 6, 495 x 4
Lying Single Leg Curls: 3 sets x 10 reps (70, 80, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 2 sets of 20, at various weights.

[NorwegianGuy92]

Looks like you're really determined, and that's great! :)
Keep up the good work, man!

[CrazyAssassin]

Yo homie u know how I feel about u throwing up soo much weight. But how is your body feeling? In the end that's all that matters. Are you feeling better doing your type of workout rather than the one at UNR? If so, what areas of your body/ ability is increasing?

[svillasenor]

Yo homie u know how I feel about u throwing up soo much weight. But how is your body feeling? In the end that's all that matters. Are you feeling better doing your type of workout rather than the one at UNR? If so, what areas of your body/ ability is increasing?

I got you, good looking, my body has been feeling great, I just hope my bank account can keep affording all this damn food I am throwing down. My overall quickness and speed is increasing as my leg strength continues to improve. As I think I will be changing my workouts to higher reps because I am still gaining weight even with the addition of daily db drills, running, plyos, and agility work. My waist size is still 32 but I am around 225-235 range and do not really want to get any bigger. Its a predicament I have been weighing out in my head this week.

[svillasenor]

Looks like you're really determined, and that's great! :)
Keep up the good work, man!

thanks man, much appreciated!

[svillasenor]

Incline DB Bench: Warm-Up 80lbs x 20, Warm-Up 90lbs x 20, 110 x 10, 110 x 10, 125 x 8, drop set
Incline DB Flies: 45 x 20, 55 x 10, 65 x 10, 75 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set
Decline Bench: 2 warm up sets (185, 225 x 10) and working set of 275 x 8
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure (50)

Triceps: Skullcrushers, Close Grip Bench, Seated Dips, Pushdowns, and Seated Single Arm Extensions.

Hills: Hill Sprints with weight vest

[svillasenor]

Thursday:

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (185 x2 "warm up", 225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
---superset BB Rows with regular grip, using rest pause technique (135 x 2, 185, 225)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Wide Grip Pulldowns: 4 sets of 15 (160, 185, 240, 270)
Cable Rows: 3 sets of 20 (90, 100, 110)
Pull-Ups: to failure, 2 sets

Will be doing stairs this afternoon along with plyos.

[svillasenor]

Overall, I am hell of sore this week. Taking today off, and will do some sprint conditioning tomorrow along with some cleans and lunges. Woke up this morning starving practically, just wrapped up 10oz of ground beef, 6 slices of bread, and 2 tbsps of PB. Looks like today is going to be a good recovery and recuperation day because it would be pointless to do anything this sore.

In general, some key points to touch on, my weight has fluctuated in between the range of 225-235 since beginning to implement running, agility, and plyometrics into my regiment. Some new interesting developments as far as what may be happening next season; however, I will wait for confirmation to disclose it. Thank you all for your continued following and comments, and I wish all of you the best in your own personal logs and transformations.

Will update tomorrow after workout. Have a blessed Friday and everyone be safe.

[svillasenor]

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Shrug Cleans:135 x 10 x 2, 225 x 8 x 2
Negative 10 sec. Squat Holds: 2 sets of 1 minute
Squat Jumps: 135 x 5 jumps x 3 sets
Glute Machine: 3 sets to failure
Calves: Seated Calves, Standing Calves, and Machine
Full Body Workout (35 minutes)

[svillasenor]

Sprints: 10 hill sprints (roughly 65-75 degree angle street, 80 yards) with weight vest.

Shoulder/Trap Workout:

Warm-Up: Smith Machine Shoulder Press: (135 x 2 x 20, 185 x 2 x 12, 225 x 2 x 8/
Seated DB Shoulder Press: 75 x 10, 90 x 2 x 8, 100 x 2 x 6-8
Hammer One Arm Shoulder Press: 2 Drop sets of 3 45's x 10, 2 45's x 12, 1 45 x failure
DB Front Flies: 5 sets of 10-12 (35, 45, 65, 75 x 2)
DB Side Laterals: 4 sets of failure (25, 35, 45, 55)
Bent Over DB Raises: 35 x 2 x 15, 45 x 2 x 10
Reverse Pec Deck: 2 drop sets to failure
Shruggs: 4 sets of 10-30 reps (135, 225, 315, 405, with one drop set at end)
Upright Rows: 135 x 3 x 10-15

[07hudson]

Still looking strong in here man. Impressive lifts all around. Where did you get your weighted vest?

[svillasenor]

Leg Workout:

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 (10 reps)
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8
Lying Single Leg Curls: 3 sets x 10 reps (90 x 2, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225

[svillasenor]

Still looking strong in here man. Impressive lifts all around. Where did you get your weighted vest?

I got it off of Eastbay, it is the Sparq one with added weights to the max.

[svillasenor]

Tuesday:

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 x 1
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8, 405 x 6, 495 x 4
Lying Single Leg Curls: 3 sets x 10 reps (70, 80, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 2 sets of 20, at various weights.

Wednesday:


Incline DB Bench: Warm-Up 80lbs x 20, Warm-Up 80lbs x 20, 100 x 10, 110 x 10, 115 x 8, 125 x 8, drop set
Incline DB Flies: 40 x 20, 50 x 10, 50 x 10, 85 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 255 x 10 x 3
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure, multiple angles (high, middle, low) (60/40)

Triceps: 4 core exercises of close grip bench, skull crushers, weighted dips, pushdowns, and a super set of seated one arm extensions and v bar push downs.

Track Sprints (100m and 200m) later today at the track.

[07hudson]

nice pressing

[svillasenor]

Thursday:

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (185 x2 "warm up", 225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
---superset BB Rows with regular grip, using rest pause technique (135 x 2, 185, 225)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Wide Grip Pulldowns: 4 sets of 15 (160, 185, 240, 270)
Cable Rows: 3 sets of 20 (90, 100, 110)
Pull-Ups: to failure, 2 sets

[svillasenor]

Sorry guys I have been out of town the past week. Here is the last three workouts I did.

Saturday:

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Single Legged Leg Press: 6 45s x 15 x 3, 8 45s x 8 x 2, 10 45s x 8 x 1
Deadlift Shrug Jumps: 4 sets of 15 with 135
Seated Calves: 4 sets to failure
Ab Circuit

Monday: (Shoulders)


Warm-Up: Smith Machine Shoulder Press: (135 x 2 x 20, 185 x 2 x 12, 225 x 2 x 10)
Seated DB Shoulder Press: 75 x 10, 90 x 2 x 8, 100 x 2 x 6-8, 110 x 1 x 5
Hammer One Arm Shoulder Press: 2 Drop sets of 3 45's x 10, 2 45's x 12, 1 45 x failure
DB Front Flies: 5 sets of 10-12 (35, 45, 65, 75 x 2)
DB Side Laterals: 4 sets of failure (25, 35, 45, 55)
Bent Over DB Raises: 35 x 2 x 15, 45 x 2 x 10
Reverse Pec Deck: 2 drop sets to failure
Shruggs: 4 sets of 10-30 reps (135, 225, 315, 405, with one drop set at end)
Upright Rows: 135 x 3 x 10-15

Running: 1 mile of Interval Sprints followed up with 8 hill sprints with weight vest

Tuesday: (LEGS!!!)

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 (10 reps)
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8
Lying Single Leg Curls: 3 sets x 10 reps (90 x 2, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calf Raises: 3 sets of failure

[07hudson]

Deadlift shrug jumps huh, how were those? Never heard of them

[svillasenor]

Deadlift shrug jumps huh, how were those? Never heard of them

Pretty nice to be honest. Its just like a deadlift off of the floor into a shrug and then explode up.

[PitbullJR]

How is it going son? When is it that you have to leave to go over seas?
How is your body reacting to the heavy weight you are using? I know at UNR they do a much different split than what you are doing now.

[svillasenor]

How is it going son? When is it that you have to leave to go over seas?
How is your body reacting to the heavy weight you are using? I know at UNR they do a much different split than what you are doing now.

Yeah at UNR we had the M/T/T/F, my body is doing just fine, I am trimming up a lot more now since I had added in running, cardio, agility, and plyos. Yesterday I weighted around 220. I leave in three weeks to Spain, its almost that time!!!

[svillasenor]

Wednesday
Back Workout:
Wide Grip Calbe Rows: 5 sets of 8-12 (185 x2 "warm up", 225, 255 x 4)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
---superset BB Rows with regular grip, using rest pause technique (135 x 2, 185, 225)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Thursday
Chest:

Incline DB Bench: Warm-Up 80lbs x 20, Warm-Up 80lbs x 20, 100 x 10, 110 x 10, 115 x 8, 125 x 8, drop set
Incline DB Flies: 40 x 20, 50 x 10, 50 x 10, 85 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 255 x 10 x 3
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure, multiple angles (high, middle, low) (60/40)

Plyos and Agility Drills

[07hudson]

All over them dumbbells, solid rowing too. what kind of plyos do you do, mainly jumping exercises?

[svillasenor]

All over them dumbbells, solid rowing too. what kind of plyos do you do, mainly jumping exercises?

My dads high school has a vertimax machine so I incorporate that into the plyo work outs. Along with various high box jump combination routines, three boxes, as well as weighted jumps with dbs and barbells. Box jumps are done with weight vest as well.

I need to get a new gym membership or have the gym I go to get heavier dbs because 120s are too easy now on rowing movements as well as incline bench.

[07hudson]

You haven't ducktaped DBs 2gether yet have you lol

[svillasenor]

You haven't ducktaped DBs 2gether yet have you lol

Strongly considering doing it this week!!!

[svillasenor]

Saturday:

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Shrug Cleans off Rack: 4 sets of 6-8 with 225
Deadlift Shrug Jumps: 4 sets of 15 with 135
Seated Calves: 4 sets to failure
Ab Circuit

[svillasenor]

Monday: (Shoulders)


Warm-Up: Smith Machine Shoulder Press: (135 x 2 x 20, 185 x 2 x 12, 225 x 2 x 10)
Seated DB Shoulder Press: 75 x 10, 90 x 2 x 8, 100 x 2 x 6-8, 110 x 1 x 5
Hammer One Arm Shoulder Press: 2 Drop sets of 3 45's x 10, 2 45's x 12, 1 45 x failure
DB Front Flies: 5 sets of 10-12 (35, 45, 65, 75 x 2)
DB Side Laterals: 4 sets of failure (25, 35, 45, 55)
Bent Over DB Raises: 35 x 2 x 15, 45 x 2 x 10
Reverse Pec Deck: 2 drop sets to failure
Shruggs: 4 sets of 10-30 reps (135, 225, 315, 405, with one drop set at end)
Upright Rows: 135 x 3 x 10-15

Triceps: 4 main exercises (close grip bench, dips, skull crushers, pushdowns)

Ab Circuit

Running: 8 hill sprints with weight vest

[svillasenor]

Tuesday: (LEGS!!!)

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 1, 315 x 1
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 (10 reps)
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8
Lying Single Leg Curls: 3 sets x 10 reps (90 x 2, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calf Raises: 3 sets of failure

[svillasenor]

Chest:

Incline DB Bench: Warm-Up 80lbs x 20, Warm-Up 80lbs x 20, 100 x 10, 110 x 10, 115 x 8, 125 x 8, drop set
Incline DB Flies: 40 x 20, 50 x 10, 50 x 10, 85 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 255 x 10 x 3
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure, multiple angles (high, middle, low) (60/40)

Abs Circuit

2 Mile Cardio

[svillasenor]

Thursday


Back Workout:
Wide Grip Calbe Rows: 5 sets of 8-12 (185 x2 "warm up", 225, 255 x 4)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
---superset BB Rows with regular grip, using rest pause technique (135 x 2, 185, 225)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

[svillasenor]

Friday:

Bicep and Tricep Circuit, 4 exercises for each. Each 4 round circuit consisted of one tricep and one bicep exercise superseted with each other.

Tri: Pushdowns, Skullcrushers, Close grip Bench, Dips
Bi: Barbell Curls, Standing DB Curls, Cable Curls, Single Arm Curls on Hammer, Preacher Curls

Plyometrics

Saturday:

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Shrugg Cleans off Box: 135 x 10 x 2, 225 x 8 x 2
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Deadlift Shrug Jumps: 4 sets of 15 with 135
Seated Leg Curls: 4 sets of rest pause, working down from 275 to 185 (max reps)
Glute Machine: 3 sets to failure (max weight +45 lb plate)
Seated Calves: 4 sets to failure
Ab Circuit

[07hudson]

Still looking good in here man. 10 reps of hack squats at 405 is wicked!!!

[svillasenor]

Still looking good in here man. 10 reps of hack squats at 405 is wicked!!!

Thanks bro. Yeah I am about three weeks out until my flight to Barcelona so I am really turning it up. I have not been feeling too tired or sore at all so that is a plus. I have come down though since starting at 240, to about 217-222 range. I would like to leave at about 215 because with camp and training over in Spain for a couple weeks so I will probably play at 205 to 210. My strength keeps increasing even with weight loss so I am pretty stoked about that. I have also been doing all my plyos, running, agility, and position specific stuff with a 40lbish weight vest so I am super ready.

Thanks for following bro!

[svillasenor]

Starting 4 week prep until I leave to Spain. I will be doing the University of Florida off season work out, phase II, weeks 6-9. It is a 4 day a week split, with 2 upper and 2 lower. With conditioning or agility/plyometric/speed work at the end of the workout.

Today, Monday Upper:

Exercise One: Explosion Lift
Shrug Jump Pulls - 3 sets of 5 (135, 185, 225)

Exercise Two: Bench Press
WUP: 135 x 8
WUP: 185 x 5
4 working sets x 6: 225, 245, 245, 275

Exercise Three: Barbell Rows
WUP: 135 x 20
225 x 2 sets x 10
315 x 1 set x 8

Exercise Four: Smith Machine Shoulder Press
10/8/6
185/205/225

Exercise Five: Shruggs
3 sets x 10 (225, 2255, 315)

Exercise Six: Pulldowns
195 x 10
225 x 8

Exercise Seven: Tricep (Bench Dips)
2 45lb plates x 30 reps
3 45lb plates x 2 x 14/13 reps

Exercise Eight: Bicep (Barbell Curls)
85 x 10
105 x 10
125 x 10
set to failure

Exercise Nine: Forearms
2 sets to failure w/ 65lbs

Running:

Dynamic Warm Ups
Position Specific Conditioning (2 sets of Defensive Back Conditioning, 3 minute break in between sets)

[07hudson]

Good to hear bro, props on losing that weight and gaining strength. Are you going to Spain just to train or are you playing there?

[svillasenor]

Good to hear bro, props on losing that weight and gaining strength. Are you going to Spain just to train or are you playing there?

I am playing in the European League they setup over there. I will be playing in Barcelona. It is a nicely setup league, our team made Euro Bowl so we travel to Italy and Austria to play our group games, in addition to the Spanish League games.

[gridironwarrior]

I am playing in the European League they setup over there. I will be playing in Barcelona. It is a nicely setup league, our team made Euro Bowl so we travel to Italy and Austria to play our group games, in addition to the Spanish League games.


Good luck man. Kick ass and take names later.

[07hudson]

That sounds like a blast. What is the pay like?

[svillasenor]

Good luck man. Kick ass and take names later.

Thanks bro. Will certainly do.


That sounds like a blast. What is the pay like?

They pay for my flights to and from, accommodations, food, insurance, cell, utilities, and 1000 euros a game. Plus being on the Mediterranean doesn't hurt either.

[07hudson]

Hell no it doesn't hurt lol. I'm jealous, not to mention the girlies over seas are of a different grade than our American girls from what I hear :D

[svillasenor]

Hell no it doesn't hurt lol. I'm jealous, not to mention the girlies over seas are of a different grade than our American girls from what I hear :D

That is what I am getting too... I am certainly looking forward to doing cardio on a nude beach! ; P

[07hudson]

That is what I am getting too... I am certainly looking forward to doing cardio on a nude beach! ; P

Lol. Just don't do jumping jacks, I might not 4give you

[svillasenor]

To every one that followed my progress while I was training Stateside I just want to say thank you. I am now and have been for 4 weeks in Barcelona, Spain. Played our first game this past weekend against Valencia Firebats. Had a great game on defense with 12 tackles, offensively we struggled to get in the end zone. Lost the game 14-6. It was a road game so we are in Barcelona this coming weekend vs Pioneers then we can start prep for our EFL (European League Championship) run. It was a little weird because we got in and only had a week of practice before the game. The other American import is Demetrius Eaton from Northwestern, a LB. Updates will come soon, follow me on my blog at importedgoods2010.blogspot.com. Thank you guys again for all the support and following.

[NorwegianGuy92]

I'm glad to hear everything's working out well for you! :)
Good luck with the next game, and the rest of your career as well.
Keep up the good work, bro!

[svillasenor]

I'm glad to hear everything's working out well for you! :)
Good luck with the next game, and the rest of your career as well.
Keep up the good work, bro!

Thanks man, appreciate it!

[Rudyy]

Incline DB Bench: Warm-Up 75lbs x 50, Warm-Up 85lbs x 25, 115 x 10, 115 x 10, 120 x 8, 120 x 8, drop sets of 100 reps
I

You literally do 75lb Db x 50 for a warm up???????

[svillasenor]

You literally do 75lb Db x 50 for a warm up???????

Hey bro, sorry I have not updated for checked this log because my season here in Spain has been pretty demanding. Busy traveling now that European Championships have started. Yes I would warm-up with 75lb DB for 50. I would use the rest pause technique however. I may get 25-35 initially, rest for 30-60 seconds and hammer out the rest.

[ashylarryku]

you are a friggin BEAST man! lol seriously, i just saw you're transformation article and it's really inspiring. makes me want to go back to the gym right now! and then hit up a buffet! lol

hope you continue to log this for some time cause i'm definitely subbed

[pigskinmuscle66]

Mad respect for turning your life around and doing something you love.

[NorwegianGuy92]

How is it playing in Europe? Are you on track with regards to your career plans?:)

[touseef123]

Good welldone...