Go Big or FAIL: My college football log!

[maddenman003]

Hey everyone I'm going to try and keep a log all throughout my college football career.. So far I'm 5'9 about 190lbs. My bench is like 270, squat like 350, powerclean 200, hang clean about 180. These are all approx. I haven't maxed out in along time. I've recently Been writing down all my workouts and only counting protein in my diet. I'm trying to getto 200+ bw by football while gaining speed and conditioning.

I report for camp aug. 10th. I'll post my workouts from the past few days later!

Today is my off day but I went in the weight room and did some jump rope and varietions.. Also some speed Box jumps and other jumping things.. Then biked around 10 or more miles.

[maddenman003]

OKAY here are my last 5 workouts.
Day 1 (Thursday)
Incline Bench 135x5 155x5 175x3 195x3 215x1 225x1
Close Grip bench 135x10 155x8 175x6 195x5 215x2
DB Bench 75's for (3x8)--75's is all the bigger our school has.
Decline flyes 20x10 25x8 30x8
Trap Bar shrug 275 (3x10)
--ss--
BB Shrug 135 (3x10)
DB military 35x12 40x12 40x12 40x12
front raises 15x8 15x10 20x8
Chain Dips (one chain) 10 reps/ 8reps
Weighted sit ups 30x10 35x10 35x10--I hold the DB behind my neck.
DB oblique raises 50x15 55x12 65x10
leg raises off bench 15/15--This lift I just slide my lower back off of a basic bench and do leg raises.

DAY2 (I didn't record my friday workout.)(MONDAY)
Bench Press 135x8 135x8 175x8 205x5 225x5 235x(3or4) 225x4 135x10
Incline DB Bench 40x10 50x8 60x6 65x6
smith machine military 115x10 135x8 145x6 164x3
side raises 12x10 15x10 20x10
skull crushers Bar+50x8 Bar+80x8 Bar+80x10
pushdowns 110x12 120x12 130x12 130x12

DAY3 (Tuesday)
Hang Clean 135x5 140x5 145x5 150x5 155x5 175x1
Light 12'Box squat 115x5 135x5 155x5--REAL EASY
Trap Bar Deadlift 225x5 225x5 275x10
Tbar Row 160x8 185x8 210x10
wide grip pull ups 6/5
Str. Bar Preacher curls 75x8 85x8 75x8
DB curls 30x8
weighted sit ups 30x12 35x12 35x12
obliques 55x15 75x15 75x15
bench leg raises w/ Hip Ups- 15/15/15
Leg curls 60x8 70x10 80x8

Day 4 (thursday)
Incline- 135x5 135x5 155x5 175x5 195x5 215x2 (No Spotter or I would've kept going)
Close Grip- 140x10 160x8 180x6 200x4 220x2 230x1* 155x10
DB Bench w/ Feet up- 75x10 75x8 75x8
Decline Flyes- 30x8 35x8 35x8
Trap bar shrugs- 285x8 285x8
--ss--
BB shrugs-135x10 135x10
DB Military -45x12 45x12 45x12
Front raises- 20x8 20x8 25x8*
Chain dips (one Chain)- 10/8

Day 5(friday)
Squat-135x5,155x5,175x3,195x3,225x3,245x3,265x3,285x3,30 5x3,315x1--(maybe coulda got more but I was lossing form)
Rack Pulls-225x10 275x10 315x6 365x4--Easy
Leg Press- 180x10 180x10 230x15
Leg extensions 50x10 60x10 70x10
--ss--
leg curls70x10 80x10 90x10



* = PR
--ss-- = Super Set

[maddenman003]

Also a little bit more about my and my program.
I tore my menisucus my senior year of football this last fall and am trying to go to a JUCO college. So I start off slow with leg exercises but I work hard.
AND
I usually do sprint on leg days and other stuff randomly, but my sprints are usually 7x40yrds 7x30yrds 7x20yrds 7x10yrds.. I'll be increasing and keepin that logged also!

[maddenman003]

Here are some pics taken after yesterdays jumprope day

[maddenman003]

2 more pics while I have the time...

[EthanLarmon]

looks good brah, where you gonna play ball? if you dont mind me asking.

[maddenman003]

Oh it's just a junior college here in Iowa.

[EthanLarmon]

Oh it's just a junior college here in Iowa.

Iowa huh, if it's Iowa Western I'm just across the river in Omaha.

[LC83]

What position will you play?

[maddenman003]

Iowa huh, if it's Iowa Western I'm just across the river in Omaha.

Iowa central.

[maddenman003]

What position will you play?

Anything I can. Preferably linebacker or fullback.

[maddenman003]

My workout this morning! Going to play bball soon for some cardio
bench 150x8 155x8 185x8 205x6 225x6 235x5 255x2 135x10
Incline db bench 60x10 65x8 70x6 70x6
Smth military 135 (3x5)
Side raises 15x10 20x10 25x10
Skull crushers b+30x10 b+35x10 b+35x10
Pushdowns 120x12 130x12 130x12 140x12

hit alot of recent PRs!
*

[maddenman003]

Hang cleans 145x5 150x5 155x5 160x5 165x3 175x1 185x3*PR
Deadlift (straight bar) 225x5 275x5 315x5
Light box squats 12' 135x5 155x5 175x5 --(EASY)
Tbar row 180x10 225x8 225x6
Wide grip pull ups 8/8/6
Leg curls 70x8 80x10 90x8
Preacher curls 75x8 75x8
Weighted sit ups(wieght behind neck) 30x12 35x12 40x12*PR
Side bends 75(3x15)
Bench leg raises w/ hip ups 15/15/15

summary: so this morning I woke up and went to do my sprints but my calves were killing me. I've always had chronic tight calves and I don't know what to do. So I did 5 40ish meter sprints at about 3/4 speed. I plan on a big bike ride tomarrow for some conditioning. Overall a good workout though. After I lifted and drink my shake and took my PWO sh!t I weighed 189.6 on my scale. (which I've been told is under by 4lbs so about 194 ish) :)

[maddenman003]

Incline bench 135x5 155x5 180x5 205x3
close grip 145x10 165x8 185x6 205x4* 225x3* PRs
db bench w/ legs up 75's 12/10/10
decline flyes 35x8 35x8
trap bar shrugs 185(3x12)
--ss--
bb shrugs 175(3x12)
DB military 45x12 45x10
front raises 20x12 25x10 25x12*PR
chain dips (1 chain) 12*/9* PR (+ 3reps)

shoulders were still sore from Monday didn't feel it on the shoulder pressing lifts today. Bike ride later.

[beertank23]

failure is not an option son.

[maddenman003]

failure is not an option son.

Thnks man!

So I got my bike ride in today instead of yesterday because it was pouring all day. So I'd say anywhere from 8-10 mile bike ride again. My calves have been feeling better so if after my heavy leg day tomarro they feel good I might run some sprints.. I'll keep ya updated!:)

[maddenman003]

Squat 135x5 155x5 185x5 205x3 235x3 265x3 315x3 345x1
Rack pulls 245x10 315x6
Leg press 180x10 180x10
Leg extensions 50x10 60x10 70x10*
--ss--
Leg curls 60x10 70x10 80x10
Wide grip pull ups 10/10/9
Preacher curls 65lbs 12/12/10
Various ab movements

Notes: wasn't really feeling it today. Legs kinda tired from the bike ride yesterday. Played some catch and ran a couple routes with a friend, calves are still kinda strained feeling

[maddenman003]

Just finished a sprint conditioning workout... I did a long warm up consisting of stretches and walking stretches. Then I worked on take offs, 4x100yrds at about 3/4 speed.. Did some lateral shuffles and lateral high knees.. After tht I did 10 uphill sprints I'd say the hill is about 20 yrds..so 10x20yrd uphill sprints.. I followed up with some more stretching and aboutto shower and ice my calves!

[maddenman003]

Bench-135x8 185x8 225x5 245x4*PR *275x1-(assissted)
Db incline bench- 55x10 60x10 70x6 70x8*PR
Smith machine Military- 135x5 155x5 155x5
Side raises- 20x12 25x12 25x10
Skull crushers- b+35x10 b+40x8
Pressdowns- 130x12 140x12 140x12 150x12*PR easy!!!

Notes: so I had a good workout today! My tri's felt real good! Over the weekend I bike like 7+ miles and played some bball.. Feeling good though! My current highest weight has been 194 today.

[maddenman003]

So I ran this morning my workout was like this..
One lap warm up followed by take offs and lateral shuffle and lateral high steps then I finished off with 10-12 hill sprints again. Calves still pretty painful but I'm gonna ice wAy more.

Just did my weight room workout:
hang clean-140x3 150x5 155x5 165x3 175x5 185x3 195x1
deadlift-225x5 315x5 345x5
low box squat- 155x5 175x5 225x5 --(pretty easy PR)
tbar pull downs 80x13 100x12 120x12-- (feeling out but really easy)
wide grip pull ups- 7/8
slow bb curls(8sec up 8 sec down) 65x6 65x6 65x4
--ss--
db curls 30x8 30x8 30x8
leg curls- 80x8 80x10 90x10

notes: overall not a bad day.. Ran in the am went to the waterpark all day and had a pretty good lift! Might do some conditioning and abs tomarro but well see.

Kinda sucks I don't have any followers but thanks to the 2or 3 that are following along.. Tell me how to rep and I'll rep you!!

[maddenman003]

So today I did a hard conditioning workout..
I did 10 100 yrd sprints under 15 sec
then 8x20 yard uphills

overall good conditioning felt like throwing up lol

[DocHollidy]

good stuff bro good luck

[maddenman003]

thanks doc!!
So here's my workout from today:
incline bench-135x5 165x8 185x5 205x3 225x2--(slightly assisted)
close grip- 155x10 175x8 195x6 215x4 235x3*PR(255)
DB bench with feet up- 75's 15/10/8
decline flyes-35's 12/10/10*PR
DB military- 50's 12/8/6
front raises- 25x12 30x8 30x10--(swinging A bit)
chain dips(1)- 10/8
weighted sit ups (DB behind neck)- 35's 12/12/12
smith machine oblique raises- 75x15 95x15 115x13
bench leg raises-15/15/15-EASY
hanging knee raises-10/10
notes: overall good workout. Happy about my PR's!:) but shoulder presses feel weak idk why.

Motivational quote/thought:
If what you did yesterday seems big, you haven't done anything today.- Holtz, Lou

[maddenman003]

Squat- 135x8 185x5 225x3 245x3 275x3 295x3 315x2 325x1 335x1
leg press- 180x14 270x12 270x12
leg extension-50x12 70x12 80x12 --(easy)
--ss--
leg curls- 80x10 90x10 100x10
wide grip pull ups- 12/12
preacher curls- 65x12 65x12 75x8--(15sec flex hold after each set)
standing reverse curls- bar x 12/ bar x 12
--ss--
hammer curls 30x12 30 x12 --(15 sec flex hold after each set)

notes: kind of okay day.. Idk not bad I suppose got caught up trying to teach a kid how to squat right..

[maddenman003]

So today I did a hard conditioning workout..
I did 10 100 yrd sprints under 15 sec
then 8x20 yard uphills

overall good conditioning felt like throwing up lol

I Also forgot to mention that it was 20+ mph winds and I made sure we ran into the wind.. And there was a heat index that day of 105-110 but weather channel said it felt like 113!!! Lol so 14-15 sec isn't bad.....right? Lol



Today i have a volleyball tourney with some friends and there's another heat warning of 105.. But this will be all I do for a workout today. It syarts at 9 am and I woke up at 630 am.. Idk why. So I'm updating here and gonna try and sleep.

Peace!!

[maddenman003]

Today's upper body:
bench- 135x8 185x8 225x6 250x3 280x1*assisted 225x5
incline dumbbell- 75x10 75x7 75x9
smith machine military- 135x10 135x10 135x12
side raises-25x12 30x8 30x8
skull crushers- (b+70) 9/8/7
pressdowns- 140x12 140x12 150x11 150x14* used some momentum

but overall not a bad day a lil tired from te weekend an not doing anything today just sittin around

[DocHollidy]

Today's upper body:
bench- 135x8 185x8 225x6 250x3 280x1*assisted 225x5
incline dumbbell- 75x10 75x7 75x9
smith machine military- 135x10 135x10 135x12
side raises-25x12 30x8 30x8
skull crushers- (b+70) 9/8/7
pressdowns- 140x12 140x12 150x11 150x14* used some momentum

but overall not a bad day a lil tired from te weekend an not doing anything today just sittin around

good work

[maddenman003]

good work

Thnks man I was just looking over your log! I haven't gotten an email about it in awhile so seeing what I missed! But seems your working hard too! Good job man!

[moose45]

Sub'd!

Interested in seeing what happens for ya this season. Good luck dude.

[maddenman003]

Sub'd!

Interested in seeing what happens for ya this season. Good luck dude.

Thanks for the support bro!

[maddenman003]

Workout today:
hang clean- 135x5 155x5
power clean- 175x3 185x3
deadlift-315x5 335x5 350x4--(losing form)
low box squat-185x5 225x5 245x3--(no spotter)
wide grip pull ups- 10/10/10
preacher curls w/ thick grip- 45x12 65x12 65x12
slow curls- 65x6
leg curls- 80x10 90x10 100x10

not a great workout.. Cleans weren't that great not used to lfting early.. So not feeling explosive. Running workout tonight!

[maddenman003]

So I just finished a real light running and abs work out...
100yrds x 2 13ish sec each
10x hill sprints
5-7 box jumps about belly button hieght
hanging knee raises- 12/12
bench leg raises- 15/15
decline bench leg raises-15/15

EDIT: est. Total yards sprinted: 200.


That's about it will see what tomarro brings! Going to eat sushi now!

[maddenman003]

Today's my day off but I might go condition somemore today! Something similar to yesterday. But well see. Got my physcial yesterday Official Size: 5'8, 191.

[maddenman003]

Just got done running... Did 5 100's then 8 uphill sprints.

Calves hurtin pretty bad. Gonna ice and take ibprofen soon after I shower.

Est. Yards sprinted: 660.

[maddenman003]

Today's workout:
incline- 135x6 155x5 175x3 195x3 215x3 225x2
close grip- 160x10 180x8 200x6 220x4 240x1 135x10
db bench w/ feet up- 75x12 75x12 75x12
decline flyes- 35x12 35x12 40x10*PR
trap bar shrugs 225x12 225x12 225x12
--ss--
bb shrugs 155x12 155x12 155x12
db military- 45's (4x12)
front raises- 25x12 30x12 30x12
chain dips(1 chain)- 12/9

notes: overall good workout. I was sweating like crazy!! Like usual but a lil more intensely. I was workin hard. Felt good! Drinkin my protien now then showering and icing my calves.. Waiting for tomarros workout!! Yeah buddy.

[moose45]

Good work on the incline man. Thats what I really need to work on...cuz I suck at it. Lol Workout looks good

[maddenman003]

Good work on the incline man. Thats what I really need to work on...cuz I suck at it. Lol Workout looks good

Thanks bro! It's a great football lift! But I'm not where i wanna be yet.. I wanna get 240ish by football. Doesn't look like I'll get it lol

[moose45]

Most I ever got was 195x3...hahah I'm gonna hit it hard this offseason though, because its obvious that I need to.

Meh, summertime is for getting fast. lol

[maddenman003]

Most I ever got was 195x3...hahah I'm gonna hit it hard this offseason though, because its obvious that I need to.

Meh, summertime is for getting fast. lol

That's not bad bro! You gotta start somewhere! But yeah getting fast is my problem!

[moose45]

That's not bad bro! You gotta start somewhere! But yeah getting fast is my problem!

I'll just blame my shoulders...haha.

SAME HERE!...darn genetics :P

[maddenman003]

Ya I feel ya man.. Bad genetics just means harder and smarter work!

[maddenman003]

Today's workout: huge leg day!

Squat: 135x10 185x10 225x10 275x10 275x10 315x1 315x0(no spotter for the last two sets, and psyched myself out on the failed attempt. And by no spotter I mean out weight room was empty my whole work out lol)

Leg press- 270x10 320x10 320x10
leg extension 60x12 70x12 80x12
--ss--
leg curls 90x12 100x12 110x10
wide grip pull ups- 12/12/12
barbell walking lunges on the football field (across the field then rest and then go back..so about 100yrds give or take) - 95lbs
hanging snatch- the bar(45lbs) 3x5 gonna start doing this real light.

Then out weight room looked like sh!t so I cleaned it up lots of walking around with 45lbs plates and stuff..

Notes: legs were strong and dead today.. Great workout worked strength and cardio. Felt great! Drinkin my shake now then shower and out to our local steakhouse for some good eaten!:)

edit: I'll upload some pics of my squat depth for the box I use as a reference. I lower til I feel the box the go up; no resting on the box or bouncing.

[maddenman003]

There are the pics. 2 of my squat depth and 2 of my legs.

[maddenman003]

So today I kind of maxed out lol here's my workout

bench- 185x8 225x6 275x1 285x0 225x9(I wanted to see my 225 NFL max out reps lol, definately coulda got 10 on my first 225 set)
incline- 155x8 185x3 225x1(might try for a higher max Thursday)
--from here on i took it easier--
smith machine military: 135x10 135x10
side raises- 20x12 25x12 30x9
tricep pressdowns- 150x12 150x12 160x12 160x12(the 160 is a PR and the whole stack!)

[Acal83]

subbed man, thanks for keeping a journal and good luck with football. You gettin excited?

[maddenman003]

subbed man, thanks for keeping a journal and good luck with football. You gettin excited?

Ah yeah! Definately excited and nervous! Lol where u playin?

[maddenman003]

So today I maxed out power clean and deadlift..

I got 220 on power clean.. Attempted 225 like 3 x lol
then DL I got 390.. Not bad wanted 400 though.

Then I did some low box squats for 2 sets then alot of lower ab work..

[maddenman003]

Just finished a 11 mile bike ride with a friend.. Prolly gonna run tonight for a little more cardio! Well see though!

[Connelly1]

Subbed-good to see a fellow short linebacker haha.

[maddenman003]

Subbed-good to see a fellow short linebacker haha.

Haha thanks man!

[maddenman003]

Just waiting for my ice bath tub to fill up.. Here's my running workout out
-300 yards sprints (3x100)
- about 60-80yards pushing a lower bar sled with anywhere to adding 45-70 lbs..
- then 10 uphill sprints (200yrds)

est. Total yardage: 560-580.

[maddenman003]

So today I maxed out close grip bench and got 225x6 reps! I think it's like 260 so thts good:) and then tried 230 on incline but failed.. Oh well 225 isn't bad I guess.

So here's my current maxes:
bench:275 and 225x9
incline:225
clean:220
deadlift:390
squat: 275(2x10)
close grip bench: 225x6

notes: not bad, but not where I wanna be. I want to add 80-100lbs to everything so well see what I can do this season. From here on I'm going to focus on maintaining strength and increasing cardio.

[maddenman003]

So today I was going to max squat or at least go heavy like normal but I had nobody in the weight room and it was early cuz i'm leaving for the weekend.. But here's what I did:
squat: 135x5 155x8 175x8 195x8 225x8 245x8
leg ext: 60x12 80x12
--ss--
leg curl:90x12 100x12
preacher curls w/ think grip pads: 65x12 70x12 75x8
wide grip pull ups: 10/10/8
hanging snatch with bar: 5/5

[maddenman003]

Today's workout was good I had to stop cuz it's getting late and I wanna run or bike..
Bench: 135x10 185x10 225x8 225x6 225x5
incline: 135x10 155x8
wide grip pull ups: bwx10 bw+25x8 bw+25x8
chest resisted DB Row: 35x12 35x12 40x12
tricep pushdowns: 50x12 70x12 80x12*different machine.
Bb curls: 75x12 75x12
Bench leg raisesw/ hip ups: 15/15
hanging knee raises:12/12
ab twist in back extension machine: 10/10

had no spotter today couldve gotten 10 reps of 225.. Oh well

[maddenman003]

Just finished running.. I did 400 yrd warm up.. Then I did some reaction drills and did somecoverage with another guy and my old QB then did 4 uphillsprints working on turning hips and exploding forward gonna do major work tomarro!

[maddenman003]

I did some coverage today with some reaction drills again had a much better reciever today to cover.. Actually helped me a bit altough hr caught more balls on me. That's all ihad today I had juryduty all day so this is all I got done!

[maddenman003]

Biked 11 miles alreadytoday.. Going lifting later.

[GSparky]

Subbed man, where you play?

[maddenman003]

Yeah thanks man! I'm going to at a juco school Here in Iowa.
Here's my workout from today:
power clean: 135x1 135x1 155x1 155x1 175x1 175x1 195x1 195x1 215x0 175x5 155x3
wide grip pull ups: bwx10 bw+25x10 bw+25x8
lying DB rows: 40x12 45x12 50x12
hanging leg raises: 10/9
bench leg raise w/ hip ups: 15/15
hanging knee raises: 15/15

[GSparky]

Strong pull ups man, and solid cleans. I forgot to ask what position you play?

[maddenman003]

Strong pull ups man, and solid cleans. I forgot to ask what position you play?

Thanks bro! Linebacker/fullback whatever:)

[maddenman003]

So I was planning on biking tonight but impretty sore from this week and today I did this:
one lap warmup lots of stretching I was sore
300yrd shuttle-1:06
300yrd shuttle-1:09

I measured out the 25yrds but taking 30 steps between the markers, my running partner said he thought it was more than 25.. Oh well.

I think thts it for today I'm tired and sore comeback tomarro with a morning bike ride!

[maddenman003]

Okay so a friend wanted to bike so I manned up and went the 11 miles! Feel good now. Bout to ice bath it up!

Biking in the morning.

[maddenman003]

Bike 12 miles today in about an hour.. Gonna lift later and prolly run.

[maddenman003]

Okay here's my workout(s):
squat: 135x8 155x7 185x5 225x3 255x3 275x3 285x2 325x1 315x1
high pulls: 135x8 135x5 135x5
leg curls: 80x12 80x12
deadlift: 225x10 275x10 315x10**PR(410)
walking lunges: (95lbs) 2x50 yards *(walked across football field rested then came back)

stretched drink protein then:
2 sets of reaction drills
a bunch on 1v1 coverage routes
2 sets of reactions drills
4 hill sprints

stretched light and now icing my calves.. DID MAJOR WORK today. Taking tomarrow off to ice and heal.. Didn't eat much at all today.. Cardio decreases my hunger so I'm fittin (lol) to drink some milk and eat some fish and bread an butter..

Thanks for following followers!

[moose45]

Just a tip here:
You're training would benefit most from going in this order.
1. Warm Up (Obvious.)
2. Football Skill Work (Should be done when the CNS is fresh because you are looking to refine, rehearse, and perfect the skills used in football)
3. Linear Speed Development (When the body is fairly fresh)
4. Explosive Movements
5. Lifting
6. Conditioning
7. Recovery/Stretching

I got this from the 5/3/1 For Football book and its seemingly very legit.





Very nice lifting though man! Those walking lunges look like a killer to do after that workout. Mental toughness drill lil bit? lol. Keep it up.

[maddenman003]

Thanks man! I'll use those tips! But yes they are killer and definately mental training.. I love that tough stuff! One more rep!!!! Lol

Here's my workout from yesterday:
bench: 185x10 225x8 225x6
wide grip pull ups: bw+25x8 bw+25x8
reverse grip tricep pressdowns: 60x12 65x10
chest resisted DB rows: 40x12 45x12
barbell explosive seated military: 45x12 45x12 95x12
DB preAcher curls: 25x12 30x12

took the last few days off of running started to become wayyyy to sore.. Feel good now moving into dorms Nd stuff tomrro two a days start the 12th I think.. I'll keep updating as much as possible!

[maddenman003]

so yesterday we did our football max out after like 3 hours of walk thrus and meetings in a 105 degreee heat index so idk but i fudged up.. heres my 40 and bench..

40 yrd dash: 1st:(didnt hear the time) 2nd: 5.3
Bench: 260:(

oh well got first padded two a day practice today... gonna do work!

[maddenman003]

Well season is just about over we have a bowl game to play in this weekend.. i havent been able to update in a while but ive been way busy. Just random lifting at the local gym here. My current stats are 5'9 200lbs(they have all you can eat buffet style meals lol)
bench: about 270ish
Incline: about 225ish
squat: about 300ish
Hang Clean: about 185ish
Strict Military: 145x3 or 135x5

So I'll be starting off-season training soon. Idk if i'll be training with the team or not cuz IDK if i'll be back here or not. We'll see, but I didn't make varsity.

I was 3rd string coming out of preseason going into our first scrimmage against MorningSide. I went in for our 2nd string LB and did okay.. but then It was the 3rd strings turn to go out and on my second play I suffered a sever concussion and played the rest of the drive with it. I dont remember any of it. lol but basically i woke up at the begining of the 6th Quarter.(it was a scrimmage) and was out for 3 weeks and lost my 3rd string spot and never really got it back. So I'll be updating here again!

[maddenman003]

Okay so today I'll update about my workout... I haven been keeping this updated since my ipod got stolen but i'll try to do better about that!

Flat Bench:
135x12
185x6
225x3
250x1
260x1
210x6
Incline Bench:
135x12
155x6
185x3
225x1
175x6
Dumbbell Bench:
75x12
75x12
Tricep burnout(with all three grips)
90x15
90x12
90x10
Close grip Bench
135x12

-yesterday-
Squat:
45x8
135x8
155x5
185x5
205x3
225x3
245x1
275x1
295x1
225x4
bulgarian split squats:
25x8
45x10
Hang Clean:
115x5
135x5
155x3
185x2
A little bit of ab work.