A Wannabe Football Player's Workout Log

[Asparagus333]

This is to encourage myself and to plan my future workouts... Just putting this up for myself to see my progress and to see what I need to do... Feel free to criticize.

I'm currently a sophmore (Second year playing, first FULL year playing) and despite being stronger than the first string guard, I'm a backup. My blocking technique are actually good, but my size is a disadvantage, especially during pass-blocking, and hopefully I can balance the playing field by becoming stronger. I probably won't become a starter overnight and possibly never, but at least I'll know I tried.


This is the time when I'm REALLY serious about lifting...

Goals:

Max Bench Press 275 lbs before end of junior year.
Max Squat 450 lbs before end of junior year.
Max Hang Clean 225 lbs before end of junior year.

Todays Workout for Upper Body:

(We also workout in the morning but this is for afterschool):

Five sets of Bench Press, 3-5 reps heavy load
Six sets of Bicep Curls, 8-10 reps
Two sets of shulder flies, 8 reps
Four sets of Incline Press, 4-6 reps
Two sets of Dips, 10-15 reps
Pushups until tired.

Supplements Being Taken:

Muscle Milk Cytosport Protein Shake

[Asparagus333]

Rest Day- Feeling sore around my shoulder muscles, especially traps. Wasn't as bad as yesterday. Not feeling sore anywhere else other than legs and shoulders. Tomorrow is leg day, hopefully I'll be able to add more weight on than before.

[Asparagus333]

Lower Body Workout:

Six sets of squat, rep range went from 8-4 reps (225-315 lbs)
I went down slowly and exploded upward without too much problem.

Four sets of lunges, 6 reps for each leg, used 35 lbs dumbbells.

Four sets of front squat, 8-4 reps, (115 lbs-135 lbs)

Six sets of leg press, reps vary, weights vary.

Three sets of hang clean, I focused more on technique rather than strengthening it, 8-6 reps (125 lbs-135 lbs)

Overall, my legs were worked out good, back felt sore, but I feel like I could have done more. My partner had to leave early however so I couldn't put in an extra set of squat I could have done.

[Asparagus333]

Note: Worked upper body today, traps felt painful for some reason so I decided against doing trap/upper back work. Also I did no workouts in the morning as usual so I felt more energy and less soreness.

Warmup:

Eight reps of pushups

Real Workout:

Three sets of close-grip bench press, 5-6 reps (165-170 lbs)

Four sets of bench press, 2-5 reps (185 lbs-205 lbs)

One set of overhead press, 7 reps (60 lbs dumbell)

Three sets of barbell bicep curls, 8 reps (Weight unknown)

Three sets of incline, 3-8 reps (155-185 lbs)

Four sets of core workout

Three sets of bench press 1-6 reps (185 lbs- 205 lbs)

Three sets of barbell bicep curls, 10 reps (55 lbs) <--- Used different type of barbell so I knew how much it weighed.

Pushups till fatigue

Upper body feels slightly sore, lower body still feels slightly sore. I wanted to do more bench press, but there was nothing left in the gas tank. I was very pleased with workout...

[Asparagus333]

Slight pain in left shoulder/trap muscle, I've been having this pain since last summer, but its been a while since I've felt it bothering as bad as it is today. Taking a three day rest from working out should be beneficial... My bench press and squat I think is going up, 185 lbs felt easier to push up on... 315 lbs on squat was getting easier to do... So this week in my opinion was very progressive.

[FB4ME]

Hey man, If I were you, I would secretly be preparing to play LB or FB... work on agility and footwork as much as you work on lifting those weights and your chances of playing at one of those two positions will greatly increase. I'm not saying to give up on the hopes to start at a position you have been playing, especially because at your age, who knows, you could grow 4-5 inches by next season, but just something to think about. Good luck man!

[Asparagus333]

Hey man, If I were you, I would secretly be preparing to play LB or FB... work on agility and footwork as much as you work on lifting those weights and your chances of playing at one of those two positions will greatly increase. I'm not saying to give up on the hopes to start at a position you have been playing, especially because at your age, who knows, you could grow 4-5 inches by next season, but just something to think about. Good luck man!

Lol thanks man! Repped XD

You're right... I do run after school but its not in huge frequency. I would love to play LB or FB, however if my coaches want me to play OL, I'll do it since they know best... I do think the DL coaches are quite interested me though. We'll see! I have been secretly wishing for those particular two positions before :)



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Lower Body Workout (Including Morning Workouts):


Warmup: Stretch for 10-15 minutes

Actual Workout:

Eight sets of squat, 2-8 rep range (225-325 lbs) I actually did 325 lbs for three reps, but I did not count one of them since it was not a full ROM rep.

Three sets of lunges, 6 reps on each legs, 35 lbs dumbell used in each hand

Four sets of hang clean, 4-7 reps (135-145 lbs)

Three sets of leg press, 6-8 reps

Two sets of deadlift, 2-8 reps (225 lbs-275 lbs) I could do 275 lbs for 2 reps easily now, due to my fixed form. I did this without any belt or whatever you call those grip things. I could have done 275 lbs at least 4-6 reps but my grip was particularly weak, it felt like the bar in my left hand was about to slip. I also felt pretty awkward doing deadlift, because some people thought I was actually going to hangclean, thats my excuse for not doing more deadlift... Embarassing lol. I probably should have done more deadlift, but because of my self-conciousness I didn't. I regret it now. I did get something out of these two small sets, I was able to use the correct technique on deadlift and improvise... Thanks to those people who had helped.

One of my easier workouts in my opinion... I probably could have done more.

[Asparagus333]

Sorry for not posting yesterday's upper body workout. Workout yesterday was too chaotic, the weight room was filled in by too many freshmen, so I had to improvise. I did not get to record what I did, but it was basically the usual with a chest dips and barbell shoulder shrugs included in the workout. I wish I could have written it up, but we had to occasionally go from bench press to dumbbell press because there were not enough weights to use. I strangely had no pump from this workout, yet my arms and chest were worked out to failure....

Today I did sprints, agility, and hard footwork. My calf mouses hurt like a bitch. We used the ladder, ran the hill, you name it. I also worked on some offensive line technique... I think my agility and speed is pretty good, but my footwork is pretty bad, during the ladders I was often slower than some people who I'm faster than. I definently need to step it up on that.

[Asparagus333]

Thursday Workout:

Eight sets of squat, 3-8 reps (225 lbs to 325 lbs)

Four sets of leg press, 4-6 reps

Three sets of lunges with 35 lbs plate

Three sets of stiff legged dead lift, I went nice and slow on this one to work my hamstring, 8-4 reps (115-145 lbs)

Four sets of deadlift, 8-1 rep (225 lbs-275 lbs) I stood on a box so I could go down lower to work my legs.

Three sets of hang clean, 8-4 reps (125 lbs to 145 lbs)

Friday's workout:

Morning Workout:

Three sets of push press (95 lbs to 115 lbs) 8-4 reps

Three sets of incline (115 lbs to 135 lbs) 8-6 reps

Three sets of bench press (155 lbs to 185 lbs) 8-4 reps

Five sets of upright rows (75 lbs to 95 lbs) 8-6 reps

Afternoon Workout

Three sets of close-grip bench press (165 lbs to 185 lbs) Five reps

Four sets of normal bench press (195 lbs) 2-4 reps

Three sets of barbell bicep curls (55 lbs) Used slow and good technique

Three sets of barbell shoulder shrugs (135 lbs to 225 lbs) Reps unknown

Three sets of incline press (155 lbs to 175 lbs) 4-6 reps

Two sets of overhead press (60 lbs dumbbell) 6 reps

Three sets of bent-over rows? I forgot what they were called but you put your leg on the bench and your hand on it too while you lift the dumbell up to your shoulder. It works your upper back muscle. (40 to 60 lbs dumbell) 8 reps

Three sets of sitting military press (95 lbs to 115 lbs) 8-6 reps

Three sets of barbell curl (Weight unknown, different kind of bar) 8-12 reps

Two sets of pushups, 6 reps... I had my feet on three stacks of boxes so I could concentrate on my chest. Arms were tired....

Two sets of overhead extension, weight and rep unknown

Two sets of chest flies, inclined bench, 30 lbs dumbbell.