Blood, Sweat, and Tears, 'Cause I've only got 4 years

[Niko49ers]

...to prove myself worthy of being on a D-1 College Football team. Cheers.





http://www.columbusrunning.com/images/logos/Under_Armour.jpg

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When people from my local town hear the name "Molina," they think "Football." I have played football since the 6th grade and have been a very important addition to the team. Parents and coaches have watched me grow from then to now, a current Sophomore in High School coming off of a 0-10 football season.

We had a whole new coaching staff, seniors that didn't care and a select few Juniors who stepped up, but it was us, the Sophomore class, who had 5 people starting on both sides of the ball.

I had a pre-season injury that kept me out for half of the season. My first week back, I started on Defense at the Varsity level. Then two weeks after, I earned a starting spot as Wingback/Tight End at the Varsity level, therefore playing both sides of the ball.

The season ended, we went 0-10, I did pretty good individually, but the thought of going 0-10 has put me, the coaches, and the rest of the team (mainly sophomores) in a mental state of "We have to work our asses off."

So we are all working and pushing each other and doing the extra work that the bench-warmers don't want to do, but that's why they are bench warmers.

I am keeping track/logging everything I do and will update this after every workout. I want to watch myself progress through lifting stats.

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My football coach is in control of our lifting program, so I am following everything he sets up, but I add a little more here and there.



--Maxes--
Bench: 230
Parallel Squat: 300
Chest Dips: 41

--Mini Key--
SS: Superset
M: I added this.

--Supplements--
Optimum 100% Whey Protein
N.O. Xplode

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[Niko49ers]

Monday (4-19-2010)
Track: 25min
-Dynamic Warmup (5min)
-Ab Workouts (20min)

Weight Room
Lat Pulldown
12x110
12x110

Bench Press
160x5
170x5
185(chains)x5
195(chains)x4

Pull-Up
BWx10
BW+10x8
BW+20x4

Incline Bench (DB)
10x40s
8x50s
5x60s

Supine Row
BWx10
BW+20x8
BW+30x6

Push Press
10x95
8x115
10x140

Weighted Chest Dips
BW+35x10
BW+45x8
BW+65x8

Swimmers Press (DBs)
12x20s
12x20s
12x25s

Behind-Neck Shrugs
12x185
12x205
12x205

M:SS=Reverse Grip Curls (BB)
12x45
8x55
7x65

M:SS=Behind-Back-Curls (BB)
12x45
8x55
9x65

M:SS2=Tate Press
12x25s
8x35s
9x45s

M:SS2=Curl (BB)
12x55
8x65
6x70

M:Additional Cardio
Jump Rope: 30 Normal, 30 Right Leg, 30 Left Leg
Dots: 10 Normal, 5 Spinners, 5 Left Leg, 5 Right Leg
400m Jog at 60%-75%
~All 3 back to back, no rest in between. 5x.



Tuesday (4-20-2010)

Track: 35min
-Dynamic Warmup (5min)
-Plyometrics/Agility (30min)
--Shuttle Run
--"Hurdle Overs"
--"Leg/Knee Kicks"
--Quick Jump + Depth Jump
--Ladder
--Ab Rollers

Weight Room
Parallel Squat
210x5,
225x5
240x5
255x2

Hang Clean (Full Squat)
10x115
8x125
10x140

Deadlift
10x225
8x235
7x250

Bench Squat (DB)
10x70
8x80
32x90

Good Morning
10x65
10x75
10x95 (Ask about form)

SS=Calf Raise
12x140
12x160
22x190

SS=Shrug (DB)
12x40s
12x45s
18x50s

M:Jump-Squats
10x95
8x115
6x135

M:Additional Cardio
Jump Rope: 30 Normal, 30 Right Leg, 30 Left Leg
Dots: 10 Normal, 5 Spinners, 5 Left Leg, 5 Right Leg
400m Jog at 60%-75%
~All 3 back to back, no rest in between. 5x.[/QUOTE]



Wednesday (4-21-2010)

Track: 5min
Dynamic Warmup (5 min)

Weightroom
Lawnmower
12x25
12x25

Incline Bench (BB) (3 Clap-Pushups in between)
4x140
3x140
0x150

Snatch
10x65
8x75
7x85

Bent Over Row
10x115
8x135
14x150

Clean and Jerk
10x95 (Quick)
8x115
5x135

Side Tri Rise (BW Tate Press)
BWx12
BWx12
BWx12

Barbell Shrug
12x135
12x155
12x185

M:SS: Military Press (BB)
12x65
8x75
5x85

M:SS: Curls (DB)
12x25s
8x30s
4x35s

M:SS1:Hanging Knee Raises
15x4

M:SS1:Straight-Arm-Weighted-Crunch
20x4x35lb

M:SS1:Russian Twist
4x25x25lb

M:Russian Twist (Drop Set)
Failx35lb
Failx25lb
Failx10lb
Failx0lb

Additional Cardio
1 mile jog, 8-minute pace with friend.

1 Hour Later
1.5 mile jog
SS2: Jump Ropex5
30 Normal
30 Right Leg
30 Left Leg

SS2: Dotsx5
10 Normal
5 Spinners
5 Right Leg
5 Left Leg

SS2: 400mx5
-70% pace
-100% on last set, last 100m

Notes
-Work on snatch form, still don't have it down.
-Did second set of cardio with friends. They liked it, so we're going to do it every day.
-Work on Incline Bench (BB). It's absolutely terrible.
-Hit forearms directly tomorrow.[/QUOTE]


Thursday (4-22-2010)

Track: 20min+Time from team-jog
Dynamic Warmup: 5 min
Farmer's Run Races: 15 min.
2mile team-jog with 5lb dumbbells

Weightroom

Half-Rack Squat
210x5
225x5
240x5
255x5

Power Clean
5x95 (Quick)
5x115
5x150

Split-Squat Jumps (Focus on height)
10x15s
10x20s
10x25s

Calf-Raise (toes in, toes out, toes straight)
30x110
30x110
26x120

Buddy Curls-Body Squat
15 --> 1

Bicep Burnout x 3
25sx20
20sx20
15sx20
10sx20

Notes
-Eat more complex carbs throughout morning on workout days. Was dead tired today and felt like siht because of the running pre-workout.
-GET SOME ****ING SLEEP.
-Cardio workout with friends was cancelled due to conditioning pre-workout.

[PCFootball24]

Good stuff man, my goal is to get a D1 scholarship too. Repped and subscribed

[Niko49ers]

Good stuff man, my goal is to get a D1 scholarship too. Repped and subscribed

Good goal. Theres only like 1-2 other kids on the team that are serious about shooting for a scholarship. (Ones a sophomore, Lol, go figure)

[Niko49ers]

Monday (4-26-2010)

Track: 30 min
Dynamic Warmup: 5 min
Ab Routine: 25 min

Weightroom

Chain-Saw
12 per armx40
12 per armx40

Bench Press (3 clap pushup between sets)
10x115
8x140
6x160
5x175
5x185
3 Negative x 185

Pull Up (Weighted)
8xBW+10
6xBW+10
6xBW+20

Incline Bench Press (DB)
8x45s
6x50s
6x60s

Supine Row
8xBW+10
6xBW+20

Clean and Jerk
8x125
6x135
5x145

Dips
8xBW+10
6xBW+25
6xBW+70

Curls (BB) [Strict form]
8x65
6x80
3x90

Behind Neck Shrugs (speed)
12x115
12x135
12x175

M:SS: Behind-Back Wrist Curls (BB)
8x50
6x55
7x65

M:SS: Tate Press
8x40s
6x45s
7x50s

M:SS1: Straight-Arm Situp Dropset (Weight overhead)
20x35
20x25
20x10

M:SS1: Hanging Knee Raises
15

M:SS2: Russian Twist Drop Set
26x35
26x25
26x10

M:SS2: Hanging Knee Raises
15

Additional Cardio
M:SS3: Jump Rope x5
-30 Normal
-30 Right Leg
-30 Left Leg

M:SS3: Dots x5
-10 Normal
-5 Spinners
-5 Right Leg (Hourglass)
-5 Left Leg (Hourglass)

Notes
-Junior High track meet was going on so I couldn't add a 400 in my extra superset cardio workout.
-Max out next week.
-Perfect form on everything except the very last rep, very last set of Clean-And-Jerk. 'Bout fell over.

[Niko49ers]

Tuesday (4-27-2010)

Track:35 min
Dynamic Warmup: 5 min
Plyometrics: 30 min

Weightroom
Squat
10x150
8x180
6x210
5x225
7x240

Hang Clean (Full Squat)
8x125
6x135
4x155

Lunges (DB)
8 per x 35s
6 per x 40s
4 per x 45s

Straight Leg Deadlift
10x135
10x155
10x160

Additional Cardio
None

Notes
-Had to leave early because great-grandpa is near-death, went to visit.
-Get checked out by nurse tomorrow.

[Niko49ers]

Wednesday (4-28-2010)

Track: 20 min
Dynamic Warmup: 5 min
Ab Routine: 15 min

Weight Room

Lawnmower
12 per x 30
12 per x 30

Incline Bench Press [Supersetted with 3 Medicine ball throws between sets)
10x100
8x110
6x120
3x130
1x140
2negx140

Bent Over Row
10x115
10x135
10x140

Bench Press (DB)
8x50s
6x60s
6x70s

Lat Pulldown
10x120
8x130
6x140

Dips
8xBW+10
6xBW+25
7xBW+70

Skullcrushers (BB)
10x55
10x60
7x65

Side Tri Rise
12
12
12

Shrugs (BB)
12x135
12x155
12x185

M:SS: Push Press (explosive, fast as possible)
20x65
20x65
20x65

M:SS: Bench Press (Bar) (explosive, fast as possible)
20x75
20x75
17x75

Notes
-Max next week.
-See if guys want to start lifting Saturday.

[dschetz]

Dude lookin sick. Keep up the good work. Im hoping to make some gains and some varsity playing time at my school (Frosh-->Soph)

[Niko49ers]

Dude lookin sick. Keep up the good work. Im hoping to make some gains and some varsity playing time at my school (Frosh-->Soph)

Thanks bro. I didn't play at all on Varsity as a Freshmen because the kid who was in front of my on the Varsity squad was 6'3, 230lbs and had started since he was a Sophomore. When I became a sophomore though, I started on both sides of the ball. So hopefully everything works out for you.

MAX OUT DAY 1[b]

[b]Monday (5-3-10)

Track: 30 min
Dynamic Warmup: 5 min
Ab Workout: 25 min

Weight Room

Chain Saw
10per x 45
10per x 45

Bench Press
10x115
150x5
175x3
1x225

SS: Pull Up
10
10
10

SS: Incline Bench (DB)
10x40s
10x40s
10x45s

SS2: Bent Row
10x115
10x120
10x135

SS2: Clean and Jerk (Note: When finished with a set of Rows, I went immediately into C'n'J)
5x115
5x120
4x135

SS3: Curls (DB)
10x20s
10x25s
10x30s

SS3: Bench Tricep Extension (Note: Tricep was immensly sore, don't know why)
10x20s
10x25s
10x25s

SS4: Behind The Back Shrugs
10x175
10x175
20x175

M:SS4: Speed Bench
20x75
20x75
24x75

M:SS5: Speed Push Press
20x65
20x65
20x65

M:SS6: Forearm Supinator
8per x 10
8per x 10
8per x 10

M:SS6: Reverse Wrist Curl (DB)
8per x 15s
8per x 10s
8per x 10s

M:SS6: Wrist Curl (DB)
8per x 25s
8per x 20s
8per x 20s

Additional Cardio
-Ran 2 miles on a trail. (Cross Country)

Notes
-Dropped 5 lbs on bench, but dropped 7lbs bodyweight in roughly 8 weeks on a sloppy cut.
-Letting myself cut for only 6 weeks longer, no matter what BF% I'm at, then I will begin a clean bulk.
-Supersetted EVERYTHING this workout. Felt good. The Row to Clean and Jerk superset killed me, that was rough.

[Niko49ers]

MAX OUT DAY 2

Tuesday (5-4-2010)

Track: 35 min
Dynamic Warmup: 5 min
Plyometrics/Agility: 30 min

Weightroom

Parallel Squat
10x150
5x195
3x225
1x285

Hang Clean (Full Squat)
5x135
5x140
5x155

Deadlift
5x225
5x275
4x295

Striaght Leg Deadlift
10x135
10x135
10x135 + 20lb chain

SS: Calf Raise (our machine distributes weight weird, I'm just measuring the amount of plates + 45lb)
12x185
12x205
17x225

SS:Shrug (DB)
12x45s
12x45s
17x50s

M:SS2: Straight Arm Weighted Crunch (DROPSET)
20x35
20x25
20x10

M:SS2: Hanging Knee Raises
15

M:SS3: Russian Twist (DROPSET)
26x35
26x25
26x10
26x0

M:SS3: Hanging Knee Raises
15

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MAX OUT DAY 3

Thursday (5-6-2010)

Track: 35 min
Dynamic Warmup: 5 min
Farmer Run: 10 min
40's: 5 min
Ab Workout: 15 min

Weightroom

Chest Dip
51xBW

Dead Hang Wide Grip, Over Hand Grip Pullup
14xBW

Bench Press
135x16

Parallel Squat
135x100

Shoulder Burnout x 45lb (10 reps per workout, super set)
Upright Rows
Snatch
Military Press
Bent Row

Bicep Burnout (Quick Hammer Curls)
10per x30s
10per x25s
10per x20s
10per x15s

Additional Cardio
None

Notes
-Tied for first place on Dips.
-Have the most legit pullups.
-Tied for third on 135 Bench Press
-First place on Squats.
-No additional cardio because I couldn't run due to the squats.

[moose45]

Dude, this is some great work. Good to see a youngin like you hitting it hard day in and day out. Keep it up.

[BoyBawang]

Good luck

[Niko49ers]

Dude, this is some great work. Good to see a youngin like you hitting it hard day in and day out. Keep it up.

Thanks.

4.9 40?
300 Bench?
400 Squat?

Only 17? I take it you're probably a Junior then? How'd your season go this year? You got some great stats broski.

[moose45]

Thanks.

4.9 40?
300 Bench?
400 Squat?

Only 17? I take it you're probably a Junior then? How'd your season go this year? You got some great stats broski.

Yup I'm a junior. It went very well, I'm getting tons of D3 interest and several D2, and one D1-AA. I got Conference MVP Defensive back, All conference, all state honorable mention, and I was named to the all area team. It was a good year. I'm sure you'll have a good one if you keep up the work.

[Niko49ers]

5'11", 208 in High School and you're a defenseive back? God damn rofl. Would be a bitch running routes against you.

[HCCFootball]

haha that is literally almost the same story as my experience...

frosh year: after a 4-5 season the old coach resigned with lots of talent lost in that years senior class. New coaches with unmotivated seniors lead to 0-9 season. Lots of injuries... I had the opportunity to play varsity but played on JV both ways (0-9 also)

Soph: playing both ways as a soph. being one of the five underclassmen we went 3-6 with many close losses.

[Football.]

Good luck... What position are you tryna play in college?

[Niko49ers]

Good luck... What position are you tryna play in college?

Skill position on Offense. Offense is my game, Defense I'm alright, but a 5'10 170lb D-End won't do much in college.

Tight End/Slot

[Niko49ers]

Bumpin' this. I haven't had internet at my house the past month or else I would have updated it every day like I had been. Posting this atm from a computer in Florida. (H)