Eaglepride03's path to D-1 football using WS4SB3

[Eaglepride03]

I am going to be 16 years old in about 2 weeks. I am 5'9.5 and 160 pounds. I lost a lot of strength and weight due to tonsilitis, so my lifts are extremely weak now. My goal is to get to 190 pounds by next football season, and I will be doing that by following DeFranco's WS4SB3. I will be attempting to gain 1 pound a week for the next 30 weeks. The reason the poundage is so low is because I want it to be PURE muscle. The supplements I will be using (which I just bought today) will be 100% Gold Standard Whey, fish oils, and Mega Men Sport Multivitamins. Here are my stats as of October 17, 2010:

Height: 5'9.5"
Weight: 160 lbs
Bench Press: 155x4 (used to be 185x5 before sickness)
Squat: 205x2 (used to be 315x10 on box squat)
Power Clean: 145x5 (used to be 145x10)
40-yd dash: unknown (formerly 4.64 seconds over last summer)
20-yd shuttle: unknown (formerly 4.34 over last summer)
Vertical Jump: 29.5"
Broad Jump: 8'9"

[hamworld05]

I am going to be 16 years old in about 2 weeks. I am 5'9.5 and 160 pounds. I lost a lot of strength and weight due to tonsilitis, so my lifts are extremely weak now. My goal is to get to 190 pounds by next football season, and I will be doing that by following DeFranco's WS4SB3. I will be attempting to gain 1 pound a week for the next 30 weeks. The reason the poundage is so low is because I want it to be PURE muscle. The supplements I will be using (which I just bought today) will be 100% Gold Standard Whey, fish oils, and Mega Men Sport Multivitamins. Here are my stats as of October 17, 2010:

Height: 5'9.5"
Weight: 160 lbs
Bench Press: 155x4 (used to be 185x5 before sickness)
Squat: 205x2 (used to be 315x10 on box squat)
Power Clean: 145x5 (used to be 145x10)
40-yd dash: unknown (formerly 4.64 seconds over last summer)
20-yd shuttle: unknown (formerly 4.34 over last summer)
Vertical Jump: 29.5"
Broad Jump: 8'9"

Why football? Why not say, basketball?

[Eaglepride03]

Why football? Why not say, basketball?

dats not my sport brah. i play bball, but my main sport is football

[hamworld05]

dats not my sport brah. i play bball, but my main sport is football

Why do you like football more than basketball?

[Eaglepride03]

Had my first workout yesterday:


Week 1


Saturday-ME Upper Body


Bench Press
Barx10
65x5
95x5
135x5
145x5
155x4 (failed on last rep)


Flat DB Bench Press (palms out)
60x10
55x12 (first set was too much weight. since I lost so much strength, it was hard to estimate a good weight. I had to go down on the second set.)

DB Rows + Rear Delt Flyes (Superset)
50x10 + 20x10
50x10 + 20x10
50x10 + 20x10
50x10 + 20x10

BB Shrugs
155x12
155x12
155x12

BB Curls
65x12
55x12
55x12
55x12



Thoughts
It was hard for me to estimate my weights, so a lot of the numbers for the sets are off. Next workout, I will just have to accept the fact and start lower.

[Eaglepride03]

Why do you like football more than basketball?

idk. i just do. it's been my passion since i was about 3 years old

[hamworld05]

idk. i just do. it's been my passion since i was about 3 years old

Oh okay.

[PCFootball24]

In on this. I'll be starting a new log after this season too, good luck with your goals man

[Eaglepride03]

In on this. I'll be starting a new log after this season too, good luck with your goals man

thanks brah. you too. lets kick ass next season

[PCFootball24]

thanks brah. you too. lets kick ass next season

Hell yeah man

[Eaglepride03]

Week 1


Monday-ME Lower Body


ATG Squats
Barx5
95x5
115x5
135x3
155x3
185x3
205x5

Walking Lunges
40x10 each
40x10 each
40x10 each

Reverse Leg Extensions
115x10
115x10
115x10


Thoughts
Felt pretty good today. Had weightlifting workouts with the football team at 6:30, but I got there around 6:00 so I can get in my full workout. Around 5:15, I had a whey protein shake, a fish oil capsule, and a multivitamin tablet. Post-workout, I had a whey protein shake and a tuna sandwich. My weight is still jumping around.. I weighted myself before practice and I was at 155.6 lbs, and this was with practice pants, a shirt, and an ankle brace on. so I'm probably around 152. My weight is terrible right now smh. Pretty good workout though. I still have a LONG way to go before 190 pounds, but what the hell. Gotta do what I gotta do.


Kid Cudi - My World (A lil somethin' that i tell the haters and doubters)

AT6iUz0rCuE

[yucko22]

bro im glad to see that you take it so serious. a lot of people arent as determined as you, and just give up after some time. good luck gaining back your strength, and keep eating. thats the one thing that lacks me :(. hopefully next year ill be heavy enough to play football.

[PCFootball24]

bro im glad to see that you take it so serious. a lot of people arent as determined as you, and just give up after some time. good luck gaining back your strength, and keep eating. thats the one thing that lacks me :(. hopefully next year ill be heavy enough to play football.

Even if you aren't what you think is "heavy enough", play next year. I played at 145 lbs last year (tight end and linebacker), you need that valuable playing experience

[yucko22]

Even if you aren't what you think is "heavy enough", play next year. I played at 145 lbs last year (tight end and linebacker), you need that valuable playing experience

ye its tough because im so ****ing short only 5'1 lol.. thats why i play baseball because im fast and thats my sport, while in football you need size :p. but in all honesty if i was 5 inchers taller and 50 pounds heavier i would be pretty good at football.

[Eaglepride03]

bro im glad to see that you take it so serious. a lot of people arent as determined as you, and just give up after some time. good luck gaining back your strength, and keep eating. thats the one thing that lacks me :(. hopefully next year ill be heavy enough to play football.

thanks man. i hope you do play, regardless of size. just work your ass off, and something's bound to go right.

[Eaglepride03]

didn't work out today. was waaaayyy too tired from practice. I also feel like I sprained or broke a bone in my hand today. It's hurts like hell. going to hit the weight room tomorrow though.

**It is hard as hell to gain weight during the season, mainly because it's hard to stick to a strict diet. For some reason, I'm just not gaining weight because It's hard to get access to the foods I want to eat at the right times of the day. I might just stay in the weight room, eat a lot, but get more strict about the weight gain during the off-season... It's hard to find things to eat when you are at school from 6:30AM-6:30PM... smh

[Spaghettii]

brb only eating lean meats cause i dont want to add fat to my weight.

[Eaglepride03]

Only lifted 2x this week. I talked to some sources, and they said that it's best for me to only lift 2x during the season... which I already knew, but I thought since I'm still hurt and not playing, it's basically an off-season for me. But from what I heard, if I wait until the entire season's over, I won't have to worry about being frustrated because of gains. I will also be able to eat when I need to during the day since I will be going straight home after school. So I will only be lifting 2x a week for the next 2 weeks. afterwards, I will go into the off-season template. For right now, I will do DeFranco's in-season template.

[moose45]

Only lifted 2x this week. I talked to some sources, and they said that it's best for me to only lift 2x during the season... which I already knew, but I thought since I'm still hurt and not playing, it's basically an off-season for me. But from what I heard, if I wait until the entire season's over, I won't have to worry about being frustrated because of gains. I will also be able to eat when I need to during the day since I will be going straight home after school. So I will only be lifting 2x a week for the next 2 weeks. afterwards, I will go into the off-season template. For right now, I will do DeFranco's in-season template.

Sounds good.


If you are like me, and you have to train as many days of the week you can to keep you on track, add in some conditioning to prepare you for the offseason. I plan on coming into the offseason this year very conditioned so I can handle longer and more intense training days.

Sub'd btw.

[Eaglepride03]

Sounds good.


If you are like me, and you have to train as many days of the week you can to keep you on track, add in some conditioning to prepare you for the offseason. I plan on coming into the offseason this year very conditioned so I can handle longer and more intense training days.

Sub'd btw.

Good idea. You think that it's ok to do the conditioning right now even if I'm trying to add on weight? I planned on doing conditioning at about the last 8 weeks of the offseason, so it won't hinder my gains too much and I could still be in good shape by the time the season starts. What gave you the best results when you were trying to gain weight earlier in your log?

[moose45]

Good idea. You think that it's ok to do the conditioning right now even if I'm trying to add on weight? I planned on doing conditioning at about the last 8 weeks of the offseason, so it won't hinder my gains too much and I could still be in good shape by the time the season starts. What gave you the best results when you were trying to gain weight earlier in your log?

Yeah treat the conditioning like a regular workout (I like to do mine saturday or sunday) and eat plenty of food that day (and all other days) and get good post workout nutrition (80g carbs 40g protein is my favorite).


I got my best results when it was winter, lol. I was able to eat all day long, and I was taking in almost 5500 calories on some days. My post workout nutrition was 180g carbs and 40-65g protein. I upped my carbs a lot and it worked really well for me. I didn't do cardio in that time but I regret that as I had to pay for it when the season got closer by having to do a lot (which caused me to lose some weight).

[Eaglepride03]

Yeah treat the conditioning like a regular workout (I like to do mine saturday or sunday) and eat plenty of food that day (and all other days) and get good post workout nutrition (80g carbs 40g protein is my favorite).


I got my best results when it was winter, lol. I was able to eat all day long, and I was taking in almost 5500 calories on some days. My post workout nutrition was 180g carbs and 40-65g protein. I upped my carbs a lot and it worked really well for me. I didn't do cardio in that time but I regret that as I had to pay for it when the season got closer by having to do a lot (which caused me to lose some weight).

Oh ok I see what you're saying now. So basically treat the conditioning like a normal workout and do it regularly, as opposed to cramming at the end so I won't lose as much weight... and of course take in a lot of calories?

[moose45]

Oh ok I see what you're saying now. So basically treat the conditioning like a normal workout and do it regularly, as opposed to cramming at the end so I won't lose as much weight... and of course take in a lot of calories?

Yes exactly, this was you will have a good GPP base to workout with the whole offseason. And yes monitor your cals, it takes a lot for me to gain, but everyone is different. Experiment with high carb, or high protein, or low carb, etc. For me, high carb is what helps me gain a lot, with medium protein and a decent amount of fats.

[Eaglepride03]

IM STILL HERE, dont worry lol. on monday, im back at it.took a week off due to stress levels, worry, etc... the birthday was yesterday (Oct. 27th). Lived it up for real! Have a Friday game this week. was taking a week off due to stress levels, worry, etc... Sometimes it actually seems like the offseason is more fun than the inseason. why is that? anyway, on monday, it starts all over again.


*I also have started foam rolling, to speed up my recovery process. That way, when the season is over (November 6th), I won't have to wait as long for my body to feel better.

[moose45]

IM STILL HERE, dont worry lol. on monday, im back at it.took a week off due to stress levels, worry, etc... the birthday was yesterday (Oct. 27th). Lived it up for real! Have a Friday game this week. was taking a week off due to stress levels, worry, etc... Sometimes it actually seems like the offseason is more fun than the inseason. why is that? anyway, on monday, it starts all over again.


*I also have started foam rolling, to speed up my recovery process. That way, when the season is over (November 6th), I won't have to wait as long for my body to feel better.


ITs good to do this sometimes.

I will occasionally take a week of active recovery and focus on rehabilitation and prehab. Happy Birthday guy

[Eaglepride03]

ITs good to do this sometimes.

I will occasionally take a week of active recovery and focus on rehabilitation and prehab. Happy Birthday guy

yea I'm already starting to feel better after one day of foam rolling. I used to do it in the past, but I wasn't consistent with it.

and thanks by the way.

[Eaglepride03]

Here's a sample diet that I plan to follow:

Breakfast:
4 eggs
3/4 cup of oatmeal
4 cups of milk
fish oil capsule
multivitamin tablet

Lunch:
Chicken breast sandwich
powerade
cup of grapes

After-School snack:
4 oz. of tuna
2 slices of bread
1 tsp mayonnaise
mixed veggies
fish oil capsule

Pre-workout:
protein bar
whey protein shake

*During workout, drink 1 bottle of water*

Post-workout:
protein shake
1 cup orange juice
1 1/2 cups milk

dinner:
4 slices of roast beef/4 oz. tuna/chicken breast
2 slices of bread
1 slice cheese
sliced tomato
lettuce
1 tbsp. mayonnaise

Snack:
protein shake
water
fish oil cap
multi vit tablet

[Eaglepride03]

one more day till I get back in the weight room. This time, my whole life changes. This year will determine my entire future. It will determine how many more offers I will get. It will determine whether or not I will go to the NFL, or have a chance to go. It determines a lot of things. Can't afford to waste this time in my life. I already wasted the last 16 years... Ain't no more bull****ting!

**Just weighed myself. I have a morning weight of 154 pounds right now (before breakfast). by January 22, 2011, my goal is to be at least 166 pounds. By April 16, I want to be at 178. and by July 9, I want to be about 190.

[PCFootball24]

one more day till I get back in the weight room. This time, my whole life changes. This year will determine my entire future. It will determine how many more offers I will get. It will determine whether or not I will go to the NFL, or have a chance to go. It determines a lot of things. Can't afford to waste this time in my life. I already wasted the last 16 years... Ain't no more bull****ting!

**Just weighed myself. I have a morning weight of 154 pounds right now (before breakfast). by January 22, 2011, my goal is to be at least 166 pounds. By April 16, I want to be at 178. and by July 9, I want to be about 190.

Hell yeah! Kick some ass!

[Eaglepride03]

Hell yeah! Kick some ass!

thats all we can do brah. we aint got no other choice. time to get on our grind!

[BenT]

Stay consistent and train hard, and i'm sure you'll reach your goals. Good luck mate!

[Eaglepride03]

Week 1: The most important time of my life has officially started...(read summary)


Monday-Workout A


Squats (Ass to grass)
Warm-Up Sets:
Barx10
65x5
95x5
135x5
150x5

Working Sets:
160x5
160x5
160x5

Bench Press
Warm-Up Sets:
Barx10
65x5
95x5
115x5

Working Sets:
135x5
145x5
135x5

Deadlifts
Warm-Up Sets:
95x5
135x5
185x5

Working Set:
210x5



Summary
The time's finally here! Before I get chewed out for my log title, let me say that I talked to my PT (who is associated with Joe DeFranco) and he told me to try Rippetoe's out. he told me that since I lost so much strength, Rippetoe's workout will probably be more beneficial to me right now when it comes to reaching my goals (gaining weight, strength, etc.) than DeFranco. I plan to stick with Rippetoe's for about 12 weeks, and when that stalls, I will decide where to go from there. I might work out with my personal trainer after that. Right now, I just want to gain as much good size as possible. I really don't care too much about the fat gains, but I still want to limit them. 1-2% of a fat increase is not a big deal to me. I might stick with it longer than 12 weeks, depending on the gains that I'm making. Afterwards, I will trim down to the size I want to be.


Motivation
zcrhM7Wh8Uo

[yucko22]

good luck to SS man. can't wait to see where you end up being skill wise next year!

[Eaglepride03]

good luck to SS man. can't wait to see where you end up being skill wise next year!
thanks bro. you too

[Eaglepride03]

Going to foam roll today. A little sore from yesterday's workout.

*I also have a pain on my hip... it feels like a bruise. when I walk, it hurts and especially when walking up the stairs. going to put ice on it today and maybe some heat as well. I'm also going to ice my wrist (hurt it a couple weeks ago at football practice). Basically, just going to do a lot of rehab today.

[Eaglepride03]

my father just told me that another local D1 university gave my coach a call today. not going to mention the name of the school just yet.

[PCFootball24]

my father just told me that another local D1 university gave my coach a call today. not going to mention the name of the school just yet.

Damn man, that's awesome. I need to start calling coaches again

[Eaglepride03]

Damn man, that's awesome. I need to start calling coaches again

have you heard anything from Texas coaches yet? other than before?

[PCFootball24]

have you heard anything from Texas coaches yet? other than before?

Nothing new. The only contact I've had is the questionnaire they sent me and when they called my coach a couple weeks back. I think I'll call the coach that contacted my school sometime today.

[Eaglepride03]

Week 1


Wednesday, Nov. 3-Workout B


Squats (ATG)
Warm-Up Sets:
Barx10
95x5
135x5

Working Sets:
170x5
170x5
170x5

Military Press
Warm-Up Sets:
Barx10
65x5
80x5

Working Sets:
90x5
90x5
90x5

Power Cleans
DNP. Read summary



Summary
Didn't perform power cleans today. Tried one rep, and my wrist hurt like hell. My wrist is bruised, I bruised my ribs two days ago at practice (went to the doctors today, and was diagnosed with it), and my hip still hurts. The doctor said that my hip hurts because my growth plate is still open, which means I'm still growing. the squats are probably making it a little sore, but it's not a big deal. I also have a cold, and I felt like SH*T the entire workout.
Good News: On Monday, I weighed in at 161 pounds before bed. Today, pre-workout I weighed in at 159. My weight's finally back.

Motivation
UDmcPsPKkiU

[Eaglepride03]

too tired to work out tonight... Had a game at 7 pm and didn't get home until 11. barely got any sleep last night because of homework. it's 12:40AM right now... going to get my workout in tomorrow instead.

[Eaglepride03]

Stay consistent and train hard, and i'm sure you'll reach your goals. Good luck mate!

thanks bro. will do. good luck to you too

[Eaglepride03]

Week 1


Saturday, Nov. 6 (Friday's workout) - Workout A

TKE's w/ red band
2 sets of 10 each knee

Cossack Squats
2 sets of 10 total reps w/ BW

Static Hip Flexor Stretch
3 sets of 10 seconds each hip

ATG Squats
Warm-Up:
Barx10
95x5
135x5
160x5

Working:
185x5
185x5
185x5

Bench Press
Warm-Up:
Barx10
65x6
95x5
135x5

Working:
145x5
145x5
145x5


Deadlift
Warm-Up:
135x5
185x5

Working:
230x5


Summary
Felt GREAT today. I don't know if it was from the pre-workout exercises, but I felt pretty good during the workout. After the pre-workout exercises, my hip had basically no pain throughout the entire workout. My ankle is still a little sore, and so is my wrist. Probably going to do some rehab for those tomorrow if possible. Might foam roll a little tomorrow as well. I also added the maximum amount of weight to each lift that I am allowed to add. I added 15 pounds to my squat since last workout, 10 to my bench, and 20 to my deadlift. And it's only the first week. I see major lifts coming for me in the future.


Motivation

Found this movie free online today from a torrent file. This movie is THE SH*T!9ZilD_4pi7E

[Eaglepride03]

Adding in some dips and pull-ups this week during the workouts.

[Eaglepride03]

Week 2


Monday, Nov. 8 - Workout B


ATG Squats
Warm-Up:
Barx5
95x5
135x3
170x2

Working:
195x5
195x5
195x5

Military Press
Warm-Up:
Barx5
65x5
75x3
85x2

Working:
95x5
95x5
95x5

Power Cleans
Warm-Up:
Barx5
65x5
95x3
110x2

Working:
125x3
125x3
125x3
125x3
125x3

Pull-Ups
8 reps
8 reps



Summary
Pretty good workout today. The squats seem to be getting easier every workout considering the amount of weight that I'm adding per workout. The military presses are getting harder quick. I think I started too heavy with those, but I'm not going to reset until I stall. Did the power cleans today. My wrist was still hurting, but I wouldn't have felt right skipping them twice in a row, so I toughed out the pain. Hopefully it gets better quickly. Added pull-ups today because I'm tired of getting bigger, but my arms staying the same. I'm going to be doing dips on workout A from now on as well. On workout B, I will be alternating between chins and pull-ups.


Good Stuff

R7g62K6nhLg

[yucko22]

good song choice man! and hopefully if you reset of those militarys you get back up there! How many calories are you currently eating?

[Eaglepride03]

good song choice man! and hopefully if you reset of those militarys you get back up there! How many calories are you currently eating?

yea im going to see how long i can go before i reset it. and right now, I'm taking in between 3700-4000 calories a day. i need to be more consistent with it though. i'm still at 160. I want to be at about 162 by the end of the week.

[Eaglepride03]

had a football team meeting today. they said team workouts start on november 29th. we lift on mondays, wednesdays, and fridays. we have conditioning on tuesdays and thursdays... why the hell are we conditioning so damn early?? this pissed me off. hopefully they don't try to get some random friend of theirs to call himself a trainer and give us certain lifts to do (like they did last year). this early ass conditioning is really pissing me off... smh. then he had the nerve to say if we don't go, we're not playing varsity... wtf...

[Eaglepride03]

Week 1: WS4SB starts...


Thursday, Nov. 11 - ME Upper Body


Bench Press
95x5
115x5
135x3
150x2
165x5

Flat DB Press (palms out)
55x15
55x8

DB Rows + Rear Delt Flyes
55x10 + 17.5x10
55x10 + 17.5x10
55x10 + 17.5x10
55x10 + 17.5x10

BB Shrugs
195x12
195x12
195x12

BB Curls
55x12
55x12
55x12
55x12


Summary
Decided to go back to WS4SB... I felt like I was getting stronger on Rip's, but not in areas that are crucial to football. I also was reminded of how much I love this program after doing this workout.


Motivation

Incase you don't know, I'm from the DMV (DC, MD, VA area). We have our own type of music called go-go. It mainly originated in DC and MD, but VA listens to it too. This is pretty much the only type of music I listen to. It's live bands that play. the name of this band is Reaction. M9B-Qghymas

[yucko22]

that music is pretty sick. looks like you had a good workout today

[Eaglepride03]

look a LOT bigger just after one WS4SB workout. I've also been eating loads of food today. here's a list of what I ate today so far:

-McGriddle and hash brown from McDonalds (not too healthy, but moms had it waiting for me when I woke up, so wth)
-Turkey breast sandwich
-protein shake
-about 3/4 gallon of milk
-can of tuna
-2 steakum sandwiches
-1 cup of cottage cheese (TASTES F*CKING AWFUL!)
about 1/2 gallon of water
-and I'm about to eat some chinese food in about 5 minutes

Loads of calories for intake today. I actually might be forgetting some foods.

[Eaglepride03]

that music is pretty sick. looks like you had a good workout today

yea. felt great after the workout. but i must admit that I could also tell that only after 1 and a half weeks of Rip's, I noticed a HUGE increase in my bench. If you check the first day of my log, I think it says that I only did 150x4. Yesterday, i got 165x5. my strength's coming back quick

[sekaonayr]

dang lookin pretty good in your avi bro. and im very glad you switched back to ws4sb.. im considering it as well. shweet food intak.e and if your coach is making you guys run tuesdays / thursdays just make sure youre taking in more calories.

and heres what i did when i went to these liftings, my coach would write the routine on the board, and i would just do my regular routine. i was there, and i was lifting.. so he didn't care.

[Eaglepride03]

dang lookin pretty good in your avi bro. and im very glad you switched back to ws4sb.. im considering it as well. shweet food intak.e and if your coach is making you guys run tuesdays / thursdays just make sure youre taking in more calories.

and heres what i did when i went to these liftings, my coach would write the routine on the board, and i would just do my regular routine. i was there, and i was lifting.. so he didn't care.

thanks man. I'm gaining weight pretty fast too. I've gone from a morning weight of 154 to 158 in about 2 weeks (just weighed myself this morning). and yea, I was thinking of boosting up to about 4500 calories a day because of the excess running we're going to be doing.

I wish it was that easy for me. depending on who is going to be our weightlifting coach this year, we might actually pay for not following the exact routine. i know that last offseason the guy that was training us (who knew SH*T about lifting) made us run the entire time when when we did just one exercise that wasn't in the routine for the day. One guy did chin-ups and there were no chins, and everyone ran for the next hour.

[Eaglepride03]

Week 1


Friday, Nov. 12 - Rehab Day


Rotator cuff shoulder rotations
10x10 each
10x10 each

4-Way ankle pushes w/ resistance band (inward pushes, outward pushes, knee-flat forward pushes, knee-bent forward pushes)
Resistance band x 2 sets of 15 each direction

Quick Sand Walks
1set of 10 reps
*Quick sands are when you push up against a wall or bench and march backwards slowly until you are at a 45 degree angle, and march back so you are straight.

One-Leg Balancing on Pillow while catching football
2 sets of 1 minute for each leg

One-Legged Ankle Hops on Pillow
2 sets of 15 hops for each leg

Foam Marches (Pillow used as a substitute)
1 set of 5 minutes


Summary
It's time to get my ankle healthy again. Going to start taking this rehab process more seriously. The last thing I want is to aggravate it again next season. Got my lower body routine later today baby! lets get it!


Song of the Day

ytBTvdXJSpQ

[Eaglepride03]

Week 1


Saturday, Nov. 13 - ME Lower Body

Warm-Up
TKEs - 3x15
Hip Flexor Stretch - 3x10 seconds
Wideouts - 2x5 seconds

ATG Squats
175x5
185x5
200x9

DB Walking Lunges
60x10 each
60x10 each
60x10 each

GHRs
10 reps
10 reps
10 reps

Weighted Swiss Ball Sit-ups
20x15
20x15
20x15
20x15

Cossack Squats
25x10
25x10


Summary
This workout KICKED MY ASS! Those lunges had me about to die. On the last couple of reps on sets 2 and 3, my legs were rubber. Even my forearms were hurting like hell, and the weight literally fell out of my hand. The GHRs hurt like sh*t as well. As a result, my legs get big... I LOVE IT!


Good Sh*t

PKWFvbgkWls

[sekaonayr]

Good stuff dude!

what weight are you trying to get up to for next season?

[Eaglepride03]

Good stuff dude!

what weight are you trying to get up to for next season?

I'm aiming high for 190 pounds, so I that if I don't get it, I be in that 180-185 range at least. Because I already know that I'm going to drop some weight when I start running.

[sekaonayr]

I'm aiming high for 190 pounds, so I that if I don't get it, I be in that 180-185 range at least. Because I already know that I'm going to drop some weight when I start running.

good luck bro! you should aim to get faster while gaining too! i dropped .1 off my 40 and ive put on about 65 lbs. so just keep pushing! idk if youve mentioned this, but do sprints when you start running and do hillsprints, they help a LOT! from what i have heard from numerous running backs on this site. im gunna start doing them daily when i start my cut.

[Eaglepride03]

good luck bro! you should aim to get faster while gaining too! i dropped .1 off my 40 and ive put on about 65 lbs. so just keep pushing! idk if youve mentioned this, but do sprints when you start running and do hillsprints, they help a LOT! from what i have heard from numerous running backs on this site. im gunna start doing them daily when i start my cut.

yea I'm going to be doing a ton of those when the weather starts warming up. I'm also running track in the spring to help my speed, so that's a plus.

[PCFootball24]

Week 1


Saturday, Nov. 13 - ME Lower Body

Warm-Up
TKEs - 3x15
Hip Flexor Stretch - 3x10 seconds
Wideouts - 2x5 seconds

ATG Squats
175x5
185x5
200x9

DB Walking Lunges
60x10 each
60x10 each
60x10 each

GHRs
10 reps
10 reps
10 reps

Weighted Swiss Ball Sit-ups
20x15
20x15
20x15
20x15

Cossack Squats
25x10
25x10


Summary
This workout KICKED MY ASS! Those lunges had me about to die. On the last couple of reps on sets 2 and 3, my legs were rubber. Even my forearms were hurting like hell, and the weight literally fell out of my hand. The GHRs hurt like sh*t as well. As a result, my legs get big... I LOVE IT!


Good Sh*t

PKWFvbgkWls

I love the single leg work and GHRs, both of those have a great carryover to football

[Eaglepride03]

I love the single leg work and GHRs, both of those have a great carryover to football

I love em too. I also love the mental toughness that heavy lunges give you. And GHRs... when you burn yourself out, you feel like you're about to catch a cramp in both hamstrings if you don't stand up fast enough lol.

[PCFootball24]

I love em too. I also love the mental toughness that heavy lunges give you. And GHRs... when you burn yourself out, you feel like you're about to catch a cramp in both hamstrings if you don't stand up fast enough lol.

Haha I get that feeling with GHRs too, even during the lift. I'm afraid I'll cramp up in the middle of a rep

[Eaglepride03]

Haha I get that feeling with GHRs too, even during the lift. I'm afraid I'll cramp up in the middle of a rep

hell yeah. scary sh*t! lol

[Eaglepride03]

REP DAY TODAY BABY!!! get back at yall in about an hour and a half! DAMN I LOVE REP DAY! this is where the heart comes in baby! cant be more pumped for a workout lls

[yucko22]

by rep day i think you mean rep lower body? haha i love that session man. every single week i go in knowing im breaking a PR on my box jump. one of the funner sessions on WS4SB3

[Eaglepride03]

Week 1


Monday, Nov. 15 - RE Upper Body

Warm-Up
3-way jumping jacks (Flings x 10, Seals x 10, Jumping jacks x10)
Body Squats x 10
Low Pogo Jumps 2x5-10 sec.
High Pogo Jumps 1x20 reps
Lunges 1x10 each
Supine leg kicks x10 each (lay down, kick leg up, keep other leg down)
Supine leg holds 15-20 seconds each leg
V-sit rollovers x10
Seated 3-way v-sit static stretch (15-20 each direction)
Lying Hip “T” Crossovers x10 each side
Glute Piriformis stretch x15-20 sec. each
Hip/Arm circles x10 each
Mountain climber Hip Flexor stretch x15-20 sec. each
50% Run 20 yd
A Skips 20 yd
Side shuffle 20 yd
High knee carioca 20 yd
Running A’s (Don’t Pass Me’s) 20 yd

Barbell Push-Ups
BWx41
BWx13
BWx11

Lat Pulldowns + Seated DB Power Cleans
95x8 + 20x8
95x8 + 20x8
95x8 + 20x8
95x8 + 20x8

DB Lateral Raises
17.5x8
17.5x8
17.5x8
17.5x8

BB Shrugs + Triceps Pushdowns
215x10 + 50x20
215x10 + 50x15
215x10 + 50x10

Hand Grip
35 reps and 40 sec. hold after last rep
22 reps and 35 sec. hold
20 reps and 40 sec. hold


Summary
Damn I love rep day baby. makes me feel like I have to push through this sh*t mentally. especially those push-ups. not to mention the size gains that come on rep day as well. Felt great after the workout. As you probably noticed, I performed a dynamic/mobility warm-up before the workout. Got this out of the 5/3/1 for football eBook. This really helped ease my soreness as well. I'm going to do this warm-up before workouts, and on off days I will do this as well, except I will add in foam rolling.


Motivation

damn... if i had a guy like Deon Anderson screaming in my ear during push-ups, I would've done about 10 more each set lol. eS4cd6NyikQ

[Eaglepride03]

by rep day i think you mean rep lower body? haha i love that session man. every single week i go in knowing im breaking a PR on my box jump. one of the funner sessions on WS4SB3

nahh bruh I was talking about rep upper body day lol sorry. I think you're thinking of dynamic lower body day. but I'm not doing dynamic days right now. just concentrating on size, and I will do some dynamic stuff with my trainer in a few weeks.

[yucko22]

nahh bruh I was talking about rep upper body day lol sorry. I think you're thinking of dynamic lower body day. but I'm not doing dynamic days right now. just concentrating on size, and I will do some dynamic stuff with my trainer in a few weeks.

aha oh damn bro my b yeh i got you i might not do dynamic for about a month since i just had surgery.
**edit if your having that good of gains with those upper reps i might try it out :p im probably going to rotate the BB Pushups with bench in a few weeks.

[paulstar]

Good luck man I wish i would have started training hard in high school. If you need any help with bulking/gaining strength feel free to PM me. I put on 50+ lbs in 2 years and over 500lbs on my big three.

[Eaglepride03]

Good luck man I wish i would have started training hard in high school. If you need any help with bulking/gaining strength feel free to PM me. I put on 50+ lbs in 2 years and over 500lbs on my big three.

thanks bro. will do. definitely will ask any questions if i have em. good results by the way.

[Eaglepride03]

negative: sore as hell right now. didn't get a chance to foam roll today. will stretch though.

positive: WEIGHT: 163.2 pounds. Went from 154 to 163 in 3-4 weeks. hell yea. next weeks goal is 164 pounds.

[Eaglepride03]

Starting to feel like i need to crank up the calories, but I'm not sure. I'm currently taking in about 4000. might increase to about 4300-4500 calories. I see myself getting bigger, but the weight is the same. I don't know if its the time of the day that I weigh myself, or if my weight is stalling (which I highly doubt). I'm also going to start weighing myself one time a week (probably after Monday). I understand my weight jumps a lot, and when I see it while it's low, it's depressing lol. ME upper body day tomorrow btw!

**ALSO, forgot to mention that after the first ws4sb workout, I am using a 5/3/1 concept for my max lifts. that is the only change from the original ws4sb program that I have. if you want to know more about it's benefits, click here: http://www.defrancostraining.com/ask-joe/41-strength-training/139-helpful-box-squat-tip-a-incorporating-jim-wendlers-531-program-into-the-ws4sb-template.html

[Eaglepride03]

Week 2


Saturday, Nov. 20 - ME Upper Body


Bench Press
120x3
130x3
140x3+ (15 reps)

Flat DB Bench Press
55x15
55x6

DB Rows + Rear Delt Flyes
60x10 + 20x10
60x10 + 20x10
60x10 + 20x10
60x10 + 20x10

BB Shrugs
220x10
220x10
220x10

BB Curls
65x10
65x10
65x10
65x10


Summary
Pretty decent workout today. two days behind schedule right now, though. Got in late Thursday and Friday, so I didn't lift. I also found out on friday that team workouts are scheduled to start Monday now. We will be doing main lifts on Monday, Wednesday, and Friday, and auxiliary lifts on Tuesday and Thursday for right now. I might go to the workouts, but throw them and lift on my own time. I haven't decided yet.

BTW... Morning weight: 160 pounds; Daily weight: 165 pounds


Motivation

IuIt3gZk83Q

[Kurt1212]

goodluck dude, where are you hoping to get offers from, any schools particular?

[sekaonayr]

i watch that biggest hits ever vid before every game. gets my so sikeeedd!

[Eaglepride03]

Week 2


Monday, Nov. 22 - ME Lower Body


Squats
185x3
200x3
210x3

DB Walking Lunges
60x12
60x10

GHRs
12 reps
12 reps
12 reps


Summary
I felt like sh*t... Just couldn't get motivated for this workout... I just wasn't there mentally. Idk why... I tried everything I could to get hyped up, but nothing worked. I wanted to just leave the weight room so bad, but I at least convinced myself to stay in there. I only did the minimum requirements on the squats, I only did 2 out of 3 sets of lunges... I skipped my ab work as well. I feel like the lunges are TOO heavy, though. I should go lighter. Sorry I haven't been updating my log for the past couple days btw. Boutta get in this RE upper body workout right now, though.

strongly considering adding in a dynamic day


Motivation

[Txhorns23]

This is all real nice man. I'm really glad to see someone in high school putting in just as much work as I did. All of my friends wanted to be jealous and crap just because they weren't playing anywhere after high school and they said I was just gifted. But every college football player is gifted one way or another..I also worked my ass off every single day. What position do you play? You look like either receiver or corner. Judging by your height I'd say you'll get put at corner in college but if you can catch and run routes like a beast..then you could probably make at receiver. But D1 is no joke man. I just turned 20 (my profile is wrong i lied lol) and I played for Baylor last year. It was the hardest thing I've ever done. Waking up at 5:15 for morning workouts before class...class from 8-12:30. Then another practice at 3 p.m. Its honestly like a job and you have to be very dedicated. I ended up quitting after last season spring workouts because I was like 3rd string behind an all american safety and the number 1 safety recruit. I suited up but never saw the field except for two games where I was on kick-off. I got a tackle in one of them. I'm not saying I'm a quitter by any means, But I also was very dedicated to school and I hated seeing my grades suffer..which is B's for me..and going through all the crap for football to stand on the sidelines. I care about my future a lot and i want to have a career that I love. Which isn't going to the NFL. All I can say bro is stay dedicated. Keep lifting and keep running. College recruits look for speed before they do size. Especially at corner/receiver. If you can burn the defense or cover that receiver, you will play. Size is important, but don't make it your primary objective. Stay balanced. Size will come once you get into college. Coaches would rather have a guy running a 4.48 and only weighing 180 pounds over a guy weighing 220 and running a 4.75. Trust me. I went into college weighing about 178lbs and Last spring I was at 221. Just stay focused brother. Sorry for this long ass post haha. I just had to put in my 2 cents. Well more like 2 dollars, but hopefullly you've gained something from this.

[Eaglepride03]

This is all real nice man. I'm really glad to see someone in high school putting in just as much work as I did. All of my friends wanted to be jealous and crap just because they weren't playing anywhere after high school and they said I was just gifted. But every college football player is gifted one way or another..I also worked my ass off every single day. What position do you play? You look like either receiver or corner. Judging by your height I'd say you'll get put at corner in college but if you can catch and run routes like a beast..then you could probably make at receiver. But D1 is no joke man. I just turned 20 (my profile is wrong i lied lol) and I played for Baylor last year. It was the hardest thing I've ever done. Waking up at 5:15 for morning workouts before class...class from 8-12:30. Then another practice at 3 p.m. Its honestly like a job and you have to be very dedicated. I ended up quitting after last season spring workouts because I was like 3rd string behind an all american safety and the number 1 safety recruit. I suited up but never saw the field except for two games where I was on kick-off. I got a tackle in one of them. I'm not saying I'm a quitter by any means, But I also was very dedicated to school and I hated seeing my grades suffer..which is B's for me..and going through all the crap for football to stand on the sidelines. I care about my future a lot and i want to have a career that I love. Which isn't going to the NFL. All I can say bro is stay dedicated. Keep lifting and keep running. College recruits look for speed before they do size. Especially at corner/receiver. If you can burn the defense or cover that receiver, you will play. Size is important, but don't make it your primary objective. Stay balanced. Size will come once you get into college. Coaches would rather have a guy running a 4.48 and only weighing 180 pounds over a guy weighing 220 and running a 4.75. Trust me. I went into college weighing about 178lbs and Last spring I was at 221. Just stay focused brother. Sorry for this long ass post haha. I just had to put in my 2 cents. Well more like 2 dollars, but hopefullly you've gained something from this.

Thanks tons bro. definitely repped for this. the info is much appreciated. oh, and btw I play running back and cornerback, but most of my offers are coming in for cornerback. Im definitely going to do all I can to make it. appreciate the advice... ALOT!

[Eaglepride03]

Week 2


Wednesday, Nov. 24 - RE Upper Body


Barbell Push-Ups
47 reps (+6 from last workout)
15 reps (+2)
13 reps (+1)

Lat Pulldowns + Seated DB Power Cleans
95x10 + 20x10
95x10 + 20x10
95x10 + 20x10
95x10 + 20x10

DB Lat Raises
17.5x10
17.5x10
17.5x10
17.5x10

BB Shrugs + Triceps Pushdowns
220x8 + 50x20
220x8 + 50x20
220x8 + 50x20

45-lb. plate hold (plate is as thick as 2 reg. plates)
45x1 minute
45x1 minute
45x1 minute


Summary
kick ass workout today. feel like I'm getting stronger. my father told me that he noticed me getting bigger as well. lol i walked through the kitchen with no shirt on, and he said "damn! how much you weighin' now?" when I told him 165 pounds, he couldn't believe how big i've gotten after being only 152 pounds when I was sick a few weeks ago. I also got more reps on the push-ups than last time. but for my legs, I'm thinking about using a rippetoe template... because I saw better size gains when I was squatting 3 times a week as opposed to 1.


Sumthin Slight

hPTm5laCHZc

[yucko22]

hey bro how often do you cycle your lifts on westside?

[Eaglepride03]

hey bro how often do you cycle your lifts on westside?

I'm keeping my main lifts on ME days the same because I'm using a 5/3/1 rep-set scheme for them, and that's what it requires you to do. but for the regular WS4SB, you are supposed to cycle the main lift every 4 weeks, the supplementary lift every 2-4 weeks, and the accessory lifts every 2-4 weeks as well. my cycles are kind of different though:

ME Upper body: Max Lift - I keep the same throughout the entire 12-week cycle (ONLY because I am using a 5/3/1 rep-set scheme)
Supplementary lifts and other lifts - I change the lifts every two weeks, but I change the reps every week (for example i may do something like this: week 1=DB Rows, 60x10. Week 2=DB Rows 60x12. Week 3=BB Rows 135x10. Week 4=BB Rows 135x12, etc...)

ME Lower Body: Max Lift - same concept as ME Upper Body
Other lifts on ME lower body day - same concept as "supplementary lifts and other lifts"

RE Upper Body - all exercises on this day have the same concept as "supplementary lifts and other lifts". the only exception is that for the repetition lift, I use max reps, since that's what it requires.

hope this helped.

[yucko22]

yeh thanks a lot man, im probably going to cycle every 3-4 weeks which will help. I heard good things about the 5/3/1 program so i might look into that as well. BTW strong Pushups man haha

[Eaglepride03]

yeh thanks a lot man, im probably going to cycle every 3-4 weeks which will help. I heard good things about the 5/3/1 program so i might look into that as well. BTW strong Pushups man haha

thanks bruh. btw, this link should help answer alot of your questions about ws4sb. I refer to this alot for info: http://forum.bodybuilding.com/showthread.php?t=115184601&highlight=joe+defranco

[Eaglepride03]

I need to increase my calories... it's that simple. I have been being lazy for the last couple of weeks and my weight has stayed the same. going to get more serious about this diet.

btw, ME upper body today.

[sekaonayr]

smart idea about upping the calories. if you do the same thing i do for summer for football (run like crazy, lift weights, our coach makes us do it) then you'll have time to loose fat then. for now, worry about putting on mass / gaining speed / strength in the legs.

[Eaglepride03]

Week 3


Monday, Nov. 29 - ME Upper Body


Bench Press
115x5
130x3
145x1+ (12)

Incline DB Press (palms in)
45x15
45x5

Pendlay Rows + 45-degree RDFs
125x10 + 12.5x10
120x10 + 10x10
120x10 + 10x10
120x10 + 10x10

BB shrug holds
120x45 seconds
120x30 seconds
120x15 seconds

DB Curls
27.5x12
27.5x12
27.5x12
27.5x12


Summary
Good workout. As I said in my last post, I need to increase the calories. Going to start doing that this week.


Motivation

I love watching this sh*t XKOREFKhXgE

[Eaglepride03]

smart idea about upping the calories. if you do the same thing i do for summer for football (run like crazy, lift weights, our coach makes us do it) then you'll have time to loose fat then. for now, worry about putting on mass / gaining speed / strength in the legs.

yeah, I usually start running in the spring, though. Since I will be doing track, I'll definitely have to increase the calories then. And for my legs, I'm going to start Rippetoe's squats and deadlifts. I had the best size and strength results of my life for my legs when I was doing that, and it was only for about 2 weeks.

[Eaglepride03]

goodluck dude, where are you hoping to get offers from, any schools particular?

nahh, nowhere in particular. I already have offers from University of Virginia, Rhode Island, and East Carolina University. Right now, I'm just racking up as many as I can, and hopefully I can just pick wherever I want to go in the end. Right now, though, I am very interested in UVA.

[Eaglepride03]

Worked out with the team today.... THIS WAS THE BIGGEST PIECE OF SH*T I HAVE EVER DONE IN MY LIFE!!!!!

Squats
2 sets of 10

Hang Cleans
2 sets of 10

Bench Press
2 sets of 10

Lat Pulldown
2 sets of 10

Shrugs
2 sets of 10

DB Shoulder Press
3 sets of 10


Absolutely HATED this sh*t.... Never going to work out with the team again... smgdh

[Eaglepride03]

Week 3


Thursday, Dec. 2 - Lower Body


Squats
Warm-Up Sets:
Barx10
95x5
135x5
155x5

Working Sets:
185x5
185x5
185x5

Deadlifts
Warm-Up Sets:
135x5
185x5
205x5

Working Set:
225x5
Standing DB Calf Raises
45x10
45x10
45x10


Summary
Didn't like the workout yesterday with the team, so I decided to lift today too. Did Rippetoe's workout today. I might start kind of freestyling on my lower body workouts now. Those team workouts, however, have my traps screaming like hell right now, even 2 days after the workout. i think i might have been going too heavy on my barbell shrugs, because with the team, i went a lot lighter. im talking a LOT lighter.


Motivation

There were basketball games after school today. My football coach saw me in the weight room today during the basketball games. it was only me and him in there lifting weights (he was in there before me, and happened to be in there when i walked in). when i was resting after a set of squats, he came to me, told me he was proud to see me in there getting better, and told me to "take it". I can't say that's all i need as motivation. bout to go out here, keep working my ass off, and make people mad to see me making it.

[yucko22]

Week 3


Thursday, Dec. 2 - Lower Body


Squats
Warm-Up Sets:
Barx10
95x5
135x5
155x5

Working Sets:
185x5
185x5
185x5

Deadlifts
Warm-Up Sets:
135x5
185x5
205x5

Working Set:
225x5
Standing DB Calf Raises
45x10
45x10
45x10


Summary
Didn't like the workout yesterday with the team, so I decided to lift today too. Did Rippetoe's workout today. I might start kind of freestyling on my lower body workouts now. Those team workouts, however, have my traps screaming like hell right now, even 2 days after the workout. i think i might have been going too heavy on my barbell shrugs, because with the team, i went a lot lighter. im talking a LOT lighter.


Motivation

There were basketball games after school today. My football coach saw me in the weight room today during the basketball games. it was only me and him in there lifting weights (he was in there before me, and happened to be in there when i walked in). when i was resting after a set of squats, he came to me, told me he was proud to see me in there getting better, and told me to "take it". I can't say that's all i need as motivation. bout to go out here, keep working my ass off, and make people mad to see me making it.

way to work your ass off while the other members of your team are probably out at that game.

[Eaglepride03]

Week 3


Fri. Dec. 3 - RE Upper Body


Flat DB Press
45x15
45x15
45x15
45x13

Chin-Ups + Renegade Rows
BWx8 + 20x8 each arm
BWx8 + 20x8 each arm
BWx8 + 20x8 each arm
BWx8 + 20x8 each arm

L-Lateral Raises
20x8
20x8
20x8
20x8

DB Triceps Ext.
20x8
20x8
20x8

Wrist Roller
5 lbs x 3 rolls (up and down)
5 lbs x 3 rolls (up and down)


Summary
Didn't work traps today. still sore from a couple days ago. Pretty good workout. starting to increase calories now.


Motivation

This is my National Underclassmen page. I need to update it, as everything on the page is from last summer. http://nationalunderclassmen.ning.com/profile/GenoMiller?xg_source=activity

[sekaonayr]

sweet underclassman page bro! and 300 all purpose yards? you were out a majority of season so that aint bad! its pretty good!

nice flat dbs, i hated doing those high rep ones, they were killer on ws4sb!

[Eaglepride03]

sweet underclassman page bro! and 300 all purpose yards? you were out a majority of season so that aint bad! its pretty good!

nice flat dbs, i hated doing those high rep ones, they were killer on ws4sb!

thanks bruh

and yea, you're not supposed to do max reps every single week so you won't get burned out.

[Hoop_Dreams]

thanks bruh

and yea, you're not supposed to do max reps every single week so you won't get burned out.

Where'd your hear this?

Rippetoe's is a well established program and is basically your 5 rep max every week.

[Eaglepride03]

Where'd your hear this?

Rippetoe's is a well established program and is basically your 5 rep max every week.

I'm talkin about ws4sb, not rippetoe's.... I'm only doing the squats and deadlifts from rippetoe's

[Eaglepride03]

Week 3


Saturday, Dec. 4 - Lower Body Workout A


Squats
Warm-Up Sets:
Bar x 10
95x5
115x5
135x5
155x3
185x2

Working Sets:
195x5
195x5
195x5


Summary
didn't update my log last night. i'm going to start adding in power cleans. I'm going to put them in on my lower body days 2x a week (going to be squatting 3x a week). here's my new schedule:

Monday
- Rippetoe's Squats/Calves
- ME Upper Body

Wednesday
- Rippetoe's Squats, Power Cleans, and Deadlifts

Friday
- Rippetoe's Squats/Calves
- RE Upper Body


Motivation

this looks fun as hell! UF_aHs2ICoc

[sekaonayr]

lookin good in the new avi! no homo!


good sh*t on that workout too! i saw that anaerobic vid earlier today, man if i dont make it big im definetly opening up a facility like that!

[Eaglepride03]

lookin good in the new avi! no homo!


good sh*t on that workout too! i saw that anaerobic vid earlier today, man if i dont make it big im definetly opening up a facility like that!

thanks bruh! check out the progress pics on my page.

and hell yeah! this sh*t looks so fun to do.

[Eaglepride03]

I didn't lift today. Time was short and I didn't go to football workouts because I have to focus more on my grades. I have A's and B's, but also a random D. I'm trying to get that back up.

*P.S.: I asked my school's athletic trainer to measure my bodyfat percentage, and it has gone from 9.9% to 10.9%. Not too bad for a 9-pound gain in about 5 weeks of consecutive lifting. We also have been playing basketball in gym class the last couple of weeks, so that's been some added conditioning. DAMN i never realized how much I missed playing basketball! I definitely still got it, and the coach is trying to get me to join the team now. not the JV, but the varsity team. btw, I was on a fast break and I DUNKED! best feeling of my life.

[Hoop_Dreams]

I'm talkin about ws4sb, not rippetoe's.... I'm only doing the squats and deadlifts from rippetoe's

ah my bad.. reading comprehension fail on my part.

Good luck with your goals man, I seen some of your stats and you're on beast mode... especially for your age.

[Eaglepride03]

Went to football workouts today by force. We have a totally new trainer working with us though. this is the workout he had us do. let me know what you think:

Squats:
135x10, 185x10, 205x10, 225x10

Walking Lunges (20 yds.):
25 lb DB x 4 walks
20 lb DB x 4 walks
35 lb BB x 4 walks

Hack Squats:
90x10
110x10
140x10
160x10

What do you guys think about this? I'm mainly upset about the ME exercise. why are we doing 10 reps of squats? I really don't like that sh*t at all. Let me know what you guys think about this.

[sekaonayr]

simply just ask him why the reps are so high for squats, and reccomend that he researches how low reps on squats will be more beneficial. thats what i had to do with my lacrosse coach. but 225 x 10!!?!? squats getting back up there!

[kbm12345]

Went to football workouts today by force. We have a totally new trainer working with us though. this is the workout he had us do. let me know what you think:

Squats:
135x10, 185x10, 205x10, 225x10

Walking Lunges (20 yds.):
25 lb DB x 4 walks
20 lb DB x 4 walks
35 lb BB x 4 walks

Hack Squats:
90x10
110x10
140x10
160x10

What do you guys think about this? I'm mainly upset about the ME exercise. why are we doing 10 reps of squats? I really don't like that sh*t at all. Let me know what you guys think about this.

Nothing bad about 10 reps for squats, if you've been doing lower reps mostly its good to change it up, Ive done this last month 3-5x10 on squats just to give my body a break and do something different from the usual lower reps.

Youd be surprised if you haven't done higher reps before, how much it will help your lower reps.

[Eaglepride03]

Nothing bad about 10 reps for squats, if you've been doing lower reps mostly its good to change it up, Ive done this last month 3-5x10 on squats just to give my body a break and do something different from the usual lower reps.

Youd be surprised if you haven't done higher reps before, how much it will help your lower reps.

thanks bro. this was definitely relieving to hear this. I guess I am too obsessed with the westside concept of doing low reps for maximal output.

[Eaglepride03]

simply just ask him why the reps are so high for squats, and reccomend that he researches how low reps on squats will be more beneficial. thats what i had to do with my lacrosse coach. but 225 x 10!!?!? squats getting back up there!

good idea bruh. I'm not going to question him just yet. he seems like a cool guy and he seems like he knows what he's doing. its just hard for me to gain trust in a person when I've been working out by myself and getting amazing results from it. I just hate it when i have to stop in the middle of my own workout to do someone else's program.

P.S: Yea bro! 225x10 baby! strengths definitely coming back!

[Eaglepride03]

Week 4


Sat. Dec. 11 - ME/RE Upper Body


Bench Press (DELOAD)
90x5
100x5
105x5

Incline DB Press
45x18
45x8

Chin-Ups + Lying RDFs
BWx10 + 5x10
BWx8 + 5x10
BWx6 + 5x10
BWx10 + 5x10

L-Lateral Raises + BB Shrugs
20x10 + 185x10
20x10 + 185x10
20x10 + 185x10

Cable Curls + Cable Triceps Pushdowns
40x10 +40x20
40x10 +40x20
40x10 +40x20
40x10 +40x20

Hand Grip
3xMax Reps


Summary
Decent workout. Switched a few of the exercises around since I missed my Monday ME workout (i.e. I usually don't work biceps on this day). overall, good workout though. Thinking about doing a different type of workout. it's going to be ws4sb based, but not 100% off of the template on the website. look at the video for an example of what I am thinking about doing. what do you guys think about this idea?


Video

sevQ7o8NE0Y

[sekaonayr]

wtf why is your benching so low all the sudden?

[Eaglepride03]

wtf why is your benching so low all the sudden?

deload this week on the bench.

[PCFootball24]

Bro do you have a Rivals account? I'm debating if I should make one or not. You can get added to the database here: http://highschool.rivals.com/drawform.asp?form=1162&SID=1185

[Eaglepride03]

Bro do you have a Rivals account? I'm debating if I should make one or not. You can get added to the database here: http://highschool.rivals.com/drawform.asp?form=1162&SID=1185

Nah, bruh I don't have one. I used to have one because I did well at this combine I went to and they offered to make me one. but somehow they put the wrong combine results on my account and so they had to delete it. But you should definitely make one. this is probably the number 1 source colleges go by in order to determine their info about you.

[Eaglepride03]

Just finshed doing some agility work on the ladder. all of these were done with a 5-yard sprint at the end. also, I did some core work.

- 2 feet in each box
- 1 foot in each box
- icky shuffle
- double icky shuffle
- lateral runs 2 feet in each box
- lateral runs 1 foot in each box
- speed skaters
- in and outs

Abs:
Resistance Band Sit-Ups 4x25
Med Ball Oblique Twists 4x20

[PCFootball24]

Nah, bruh I don't have one. I used to have one because I did well at this combine I went to and they offered to make me one. but somehow they put the wrong combine results on my account and so they had to delete it. But you should definitely make one. this is probably the number 1 source colleges go by in order to determine their info about you.

I just submitted my profile, I guess it'll be up soon

[those]

Keep it uup _ looking good

[Eaglepride03]

Keep it uup _ looking good

thanks bro. appreciate it

[Eaglepride03]

Week 5


Monday, Dec. 13 - DE Upper Body


Hip Mobility/Flexibility Warm-Up
- Hip Flexor Stretch - x30 sec each

Instead of hurdle, I used barbell for all following exercises:
- Fwd Hurdle stepovers - 1x6 each
- Side hurdle stepovers - 1x6 each
- Back hurdle stepovers - 1x6 each
- Under-the-hurdle cossack squats - 1x6 each

Thigh-Slap Push-Ups + Explosive Squat Jumps
BWx5 + BWx5
BWx5 + BWx5
BWx5 + BWx5
BWx5 + BWx5
BWx5 + BWx5

Explosive Bench Med Ball Throws + Split Squat Jumps
11.5x5 + BWx3 each leg
11.5x3 + BWx3 each leg
11.5x3 + BWx3 each leg
11.5x3 + BWx3 each leg
11.5x4 + BWx3 each leg

Explosive Med Ball Twists + Planks on Ab Roller
11.5 lbsx10 each + 1x30 sec.
11.5 lbsx10 each + 1x30 sec.


Summary
I love this workout. Felt great moving at maximal speeds. I actually had planned to do the explosive movements (minus the abs) and the hip mobility as a warm-up for the ME upper body workout, but I didn't realize how taxing this was, and just changed it to a DE upper body day. Check the videos for explanations on how I performed the exercises. I also read defranco's new post on his website about "assessments on new athletes". I realized that my hips are VERY TIGHT! that's why I'm starting this mobility warm-up. Go to http://www.defrancostraining.com/ask-joe-test/41-strength-training/202-assessment-for-dummies.html for the article.

Video 1: contains thigh-slap push-ups
Video 2: contains hip mobility drills


Videos

this video has the thigh-slap push-ups in it511QSsrZ2-c
this one has the hip mobility warm up
MGlwJkdMaME

[PCFootball24]

I just read that article from DeFranco. It confirmed what I already thought, I have extremely tight hips and hamstrings. I'm definitely gonna work on that

[Eaglepride03]

I just read that article from DeFranco. It confirmed what I already thought, I have extremely tight hips and hamstrings. I'm definitely gonna work on that

me too bro. my trainer tells me all the time that my hips are extremely tight, but he also said that's common in most athletes. He said that once my hips loosen up, I could easily be running a 4.50-4.45 40 yard dash (fastest recorded time is a 4.64 from last summer). Hopefully he's right. When I start working with him again, I'm going to make that one of my main focuses.

[Eaglepride03]

Week 5


Wednesday, Dec. 15 - ME Upper Body
Hip Mobility Warm-Up
*look at previous workout

Bench Press
Barx10
65x5
95x5
135x5
155x5
165x5
175x3 (failed on last rep, no spotter)

Floor Press
45x18
45x12

Seated Rows + Underhand Band Pull-Aparts
50x10 + 10 reps
50x10 + 10 reps
60x10 + 10 reps
60x10 + 10 reps

BB Shrugs (1 sec. hold)
135x12
135x12
135x12

Hammer Curls
27.5x12
27.5x12
27.5x12
27.5x10


Summary
Pretty good workout. I already feel my hips are starting to open up more. When I do prisoner squats, my feet don't flare out as much as they used to. Definitely adding on lean mass.

morning weight: 162.6; daily weight: 166.0


Motivation

good ass article!
http://www.t-nation.com/free_online_article/most_recent/are_you_a_gamer

[Beast23Mode]

wsup
what kind of work you do for speed?
Im working on ws4sb3 too but so sprint and weights on different days.. how do you usually set up speed and agility workouts into your training?

[PCFootball24]

Motivation

good ass article!
http://www.t-nation.com/free_online_article/most_recent/are_you_a_gamer

The next article looks good too

[Eaglepride03]

The next article looks good too

yea u right. cant wait for him to drop that one.

[Eaglepride03]

just looked in the mirror... gottah get these damn legs bigger!

[Eaglepride03]

wsup
what kind of work you do for speed?
Im working on ws4sb3 too but so sprint and weights on different days.. how do you usually set up speed and agility workouts into your training?

well, right now im not doing much speed training. But as far as agility, I do rope ladder drills as a warm-up, and occasionally, I'll do some cone drills. that's about all the agility I do. I'm just working on size and strength for right now. but for speed, I run track and it helps a LOT(if you don't believe me, my 40 yard dash went from a 4.86 before track season to a 4.64 after track season, and I'm probably faster now since that time was clocked in the summer. for agility and football-specific drills, I fit do those in the morning, or on days when I don't have track practice. if you need more info, PM me.

[Eaglepride03]

Week 5


Thu. Dec. 16 - ME Lower Body


Warm-Up
*hip mobility warm-up + TKEs 3x15

Squats
180x5
195x5
205x5
235x3
255x2
275x1 (with p*ssy pad on bar) - PR

Backwards Sled Drags
150x30 yards
150x30 yards
150x30 yards

Upright Forward Sled Walks
90x30 yards
90x30 yards
90x30 yards

Posture Sit-Ups
5x15
5x15
5x15
5x15


Summary
It felt really good getting 275 in the squat. I had to use the p*ssy pad on the last set because I was nervous about my back acting up again. that was the heaviest I have squatted since i had back spasms during the summer, and I'm still slightly paranoid about it (especially since they were caused by heavy squatting). I wish i recorded a video of it. The form was decent as well. I went outside and did the sled drags in 5 degree weather with an inch and a half of snow on the ground at 11 pm. Didn't really feel like I got a good burn from the drags though... I might just stick with lunges and GHRs for right now. I REALLY need to get my legs bigger. Other than that, pretty good workout.


Motivation

I might try something like this eventually pGmnz44o54Q

[moose45]

Hey man good to see you are taking the intiative to research this stuff and get better on a daily basis! It will help you more than you can imagine in the long run. Not sure if you are, but remember to post workout stretch the hip flexors as well.

Good stuff.

[sekaonayr]

those neural or howver you spell sprints look so sick. i wish i could do them in my gym but then id have to run all the way up the stairs onto the tread mill 0.o. but good **** still in this look keep it up bro!

[Eaglepride03]

Hey man good to see you are taking the intiative to research this stuff and get better on a daily basis! It will help you more than you can imagine in the long run. Not sure if you are, but remember to post workout stretch the hip flexors as well.

Good stuff.

Thanks man. And yea, that's all I'm trying to do is get better every day. Nah, I haven't been stretching my hip flexors after workouts, but I'll start doing that too. I'm already seeing increased ROM from pre-hip stretching, so it should only help that much more
.

those neural or howver you spell sprints look so sick. i wish i could do them in my gym but then id have to run all the way up the stairs onto the tread mill 0.o. but good **** still in this look keep it up bro!

yea I know. it's pretty convenient for me because I can just walk outside right after doing the squats. Instead of the neural sprints, why not just superset the squats with box or vertical jumps? look at the first exercises (not counting the TKEs) in this video: http://www.youtube.com/watch?v=A35U22lXIT0&playnext=1&list=PLDC0E520B3EF0793B&index=13.

[Eaglepride03]

Week 5


Sat. Dec. 18 - RE Upper Body


Incline DB Press
45x18
45x11
45x8

Inverted Rows + RDFs
BWx8 + 20x8
BWx8 + 20x8
BWx8 + 20x8
BWx8 + 20x8

BB Military Press
85x8
75x8
75x8
75x8

Behind-the-Back BB Shrugs + Triceps Bench Dips
145x10 + BWx25
155x10 + BWx25
155x10 + BWx25

Plate Pinching
45x45 sec.
45x45 sec.
45x45 sec.


Summary
Pretty good workout. No type of feedback really, other than the fact that I replaced DB military presses with BB military presses. I also did a set of rapid band presses (thanks to PCFootball24's workout log) before the incline DB Bench.


Motivation

[Eaglepride03]

might have to postpone today's workout to tomorrow. have to study for these midterms. hopefully I can still work out tonight. But if not, it's not that serious. gotta get these grades right first.

[sekaonayr]

school should always come first, especially with uva looking at you. good work on saturday broski!

[Eaglepride03]

school should always come first, especially with uva looking at you. good work on saturday broski!

thanks bruh. gotta get these grades right! UVA don't play. my sister goes there and my cousin goes there for football, both of em say the same thing!

[Eaglepride03]

Week 6


Tues. Dec. 21 - ME Upper Body


Warm-Up
*hip mobility exercises (barbell raised one peg higher than before)

Bench Press
Barx5
95x5
115x5
135x5
155x5
175x4
185x1 (could've done about 6)
195x1 (easy)
200x1 (PR)
205x1 negative (falied attempt)

Floor Press
45x26
45x18

Seated Rows + Underhand Band Pull-Aparts
100x8 + 8 reps
100x8 + 8 reps
100x8 + 8 reps
100x8 + 8 reps

BB Shrugs + Hammer Curls
165x10 + 27.5x10
165x10 + 27.5x10
165x10 + 27.5x10

Hammer Curls
27.5x10


Summary
200x1 BABY!!! I also sh*tted on last ME Upper Body's Floor presses (18 reps on 1st set went up to 26, and second set went from 12 to 18). Felt like superman. This is the best I've felt in a while. I took a nap today, and I felt SOOOOO revived afterwards. During the last few weeks, I've only been getting about 2-4 hours of sleep on average. Whether it was doing homework or being on the phone with girls, it's really affecting me. I'm just glad its xmas break now (more time to sleep and recover). I need to be more disciplined when it comes to sleep. I've been doing some research on sleeping, and studies show that for every 2 hours of sleep, you gain approximately .2 more pounds per week on average. For the last 3 workouts where I have been benching, I've changed my form. it helps a lot. look at video for details.


New Bench Press Form

Dh3t6T-nqP0

[Beast23Mode]

Week 6


Tues. Dec. 21 - ME Upper Body


Warm-Up
*hip mobility exercises (barbell raised one peg higher than before)

Bench Press
Barx5
95x5
115x5
135x5
155x5
175x4
185x1 (could've done about 6)
195x1 (easy)
200x1 (PR)
205x1 negative (falied attempt)

Floor Press
45x26
45x18

Seated Rows + Underhand Band Pull-Aparts
100x8 + 8 reps
100x8 + 8 reps
100x8 + 8 reps
100x8 + 8 reps

BB Shrugs + Hammer Curls
165x10 + 27.5x10
165x10 + 27.5x10
165x10 + 27.5x10

Hammer Curls
27.5x10


Summary
200x1 BABY!!! I also sh*tted on last ME Upper Body's Floor presses (18 reps on 1st set went up to 26, and second set went from 12 to 18). Felt like superman. This is the best I've felt in a while. I took a nap today, and I felt SOOOOO revived afterwards. During the last few weeks, I've only been getting about 2-4 hours of sleep on average. Whether it was doing homework or being on the phone with girls, it's really affecting me. I'm just glad its xmas break now (more time to sleep and recover). I need to be more disciplined when it comes to sleep. I've been doing some research on sleeping, and studies show that for every 2 hours of sleep, you gain approximately .2 more pounds per week on average. For the last 3 workouts where I have been benching, I've changed my form. it helps a lot. look at video for details.


New Bench Press Form

Dh3t6T-nqP0


Bench press lookin good! over 200 dats wsup imma put that form to work. yeah bruh get dat sleep know that rest is helpin me now
but i downloaded that No bull speed manual from kelly bagget got some stuff from vjb in it and more its a good read. lemme know if u want me 2 send it 2 yah. keep it up

[Eaglepride03]

Bench press lookin good! over 200 dats wsup imma put that form to work. yeah bruh get dat sleep know that rest is helpin me now
but i downloaded that No bull speed manual from kelly bagget got some stuff from vjb in it and more its a good read. lemme know if u want me 2 send it 2 yah. keep it up

thanks man. and yea bro try that new bench form.... the first workout, it's going to feel awkward, and it might even hurt your back a little because you're not used to the curved nature of it. but it helps alot when you get it down. and yea, send me that speed manual.

[PCFootball24]

That's a good video bro! I really like what he says about putting the pressure on your traps, pushing yourself into the bench, and keeping your elbows in line. I think this is really gonna help my bench, I'm gonna use the form tomorrow

[Eaglepride03]

Week 6


Wed. Dec. 22 - ME Lower Body


Warm-Up
*Dynamic Warm-Up and hip mobility warm-up

Squats
Barx5
95x5
135x5
155x5
185x3
205x3
225x3
240x3
255x2

Walking DB Lunges
45x9 each leg
45x9 each leg
45x9 each leg

Pull-Throughs
110x10
90x10 (lowered weight for better form)
90x10
90x10

Weighted Eagle Sit-Ups
45x12
45x12
45x12
45x12


Summary
During the squats, MY LOWER BACK WAS SCREAMING! My squats weren't as good in my opinion as they were last week. I don't know why, but I also felt really sluggish during the workout, and my squats felt like they were suffering from it. I had to fight to go parallel. After the squats, however, I felt pretty good. This was also my first time doing pull-throughs for the posterior chain. It feels like it's essentially like a deadlift, except you pull from a different angle. After the squats, it was a pretty decent workout. Might go to box squats next week.

Morning weight: 163.0
Daily weight: 170.0


DeFranco's Article on Mental Toughness

Its finally here
http://www.t-nation.com/free_online_article/most_recent/strong_mind_stronger_body_lessons_from_a_warehouse _gym

[Eaglepride03]

That's a good video bro! I really like what he says about putting the pressure on your traps, pushing yourself into the bench, and keeping your elbows in line. I think this is really gonna help my bench, I'm gonna use the form tomorrow

yea I know. it makes a lot of sense when he breaks it down. It feels really uncomfortable the first time you try it, but once you get it down, you're bench will probably shoot up.

[PCFootball24]

I'm about to write my follow up letter to Texas and include my highlight tape, but I really don't know what to say in the letter. Should I just mention that one of the coaches called my school, and I got their questionnaire and mailed it? I wanna make sure that they know I'm not just some random kid, I'm actually someone that they've looked at before.

[Eaglepride03]

I'm about to write my follow up letter to Texas and include my highlight tape, but I really don't know what to say in the letter. Should I just mention that one of the coaches called my school, and I got their questionnaire and mailed it? I wanna make sure that they know I'm not just some random kid, I'm actually someone that they've looked at before.

basically, on my follow up emails, i remind them that i have talked to them before. give them your name and other obvious information, and let them know about your interest in their school. also, it won't hurt to announce some of your goals for this coming season as well (academically and athletically). basically, reiterate your past email points and let them know that you still have solid interest in their school.

[Eaglepride03]

Week 6


Sat. Dec. 25 (Christmas Day) - RE Upper Body


Warm-Up
*No hip mobility today. time was short. Did about 10 minutes of foam rollilng though.

Incline DB Bench Press
45x20
45x13
45x9

Inverted Rows + Incline Lying RDFs
BWx10 + 5x10
BWx10 + 5x10
BWx10 + 5x10
BWx10 + 5x10

BB Military Press
70x10
70x10
70x10
70x10

BB Shrugs + Triceps Bench Dips
165x12 + BWx25
165x12 + BWx20
165x12 + BWx25


Summary
I have been being lazy with my eating, and my weight is starting to show it. My morning weight now is 161.4 pounds. I need to get that up. My goal is 166 by January 22th.

ME Upper Body later today.


Motivation

3jYTT593lD0

[sekaonayr]

gjdm on the repping incline bench. the exercise at 2:00 in the video looks pretty legit. i might try it tomorrow

[dsgb610]

good stuff, i hope u dont plan on attending Maryland (even though I currently attend not by choice but by force) travel a little further down south... SEC baby

[PCFootball24]

I'm a little confused about the selection process for U100 camps. How many people from each position go to the U100 camp in their region?

[Eaglepride03]

gjdm on the repping incline bench. the exercise at 2:00 in the video looks pretty legit. i might try it tomorrow

thanks bruh. and yea, i was thinking about the same thing. i might try that on my next leg workout day.


good stuff, i hope u dont plan on attending Maryland (even though I currently attend not by choice but by force) travel a little further down south... SEC baby

lol it's an open decision right now. I'm not worrying about any commitments or anything. what do you have against UMD?


I'm a little confused about the selection process for U100 camps. How many people from each position go to the U100 camp in their region?

the u100 is the top 100 people from each combine. at the combines, there are about maybe 700-800 people at the combines, and they take the top 100 people from the entire combine. they don't select it by positions.

[PCFootball24]

the u100 is the top 100 people from each combine. at the combines, there are about maybe 700-800 people at the combines, and they take the top 100 people from the entire combine. they don't select it by positions.

So the U100 is the top 100 people from each individual combine? Freshmen-seniors?

[Eaglepride03]

Week 7


Mon. Dec. 27 - ME Upper Body

Warm-Up
*Foam Rolling ("Simple 6" and "Agile 8")

*Agility Ladder followed by explosive squat jumps
each drill is done up and back

-2 feet in + 5 squat jumps
-1 foot in + 5 squat jumps
-icky shuffle + 5 squat jumps
-ice skaters + 5 squat jumps
-in and out + 5 squat jumps

*Ended warm-up with hip mobility drills


Bench Press
Barx5
95x5
135x5
155x5
185x5 (EASY!)

Off-set Alternating Med Ball Pushups
BWx20
BWx13

DB Rows + Overhand Band Pull-Aparts
65x10 + 10 reps
65x10 + 10 reps
65x10 + 10 reps
65x10 + 10 reps

BTB Shrugs
165x12
165x12
165x12

BB Curls
75x12
75x10
75x8
75x6


Summary
THAT 185x5 FELT EASY AS SH*T! felt like i could've done 190 instead. great workout. the warm-up was longer than usual as well. I tried to stress the recovery factor a little bit more this workout. felt great at the end.


Motivation

[Eaglepride03]

So the U100 is the top 100 people from each individual combine? Freshmen-seniors?

nah, only the top 100 people from each individual combine in your class, and you compete against your own age group.

[PCFootball24]

nah, only the top 100 people from each individual combine in your class, and you compete against your own age group.

Oh ok, thanks for clearing that up man

[Eaglepride03]

Oh ok, thanks for clearing that up man

no problem bruh. got any other questions den inbox me.

[Eaglepride03]

Week 7


Thurs. Dec. 30 - ME/DE Lower Body


Warm-Up
*hip mobility stretches

Box Squats + Vertical Jumps
275x3 + 3 Jumps
235x3 + 3 Jumps
235x3 + 3 Jumps
235x3 + 3 Jumps
235x3 + 3 Jumps

Full Squats
135x10
135x10
135x10

Deadlifts
175x10
175x10
175x10

Plate Side Bends
45x10
45x10
45x10
45x10


Summary
Haven't updated my log in a few days, but I have been getting in my workouts. Felt pretty good during this workout. My legs are still sore from it. Let me know what you think about this kind of workout. I felt like I needed something like this to sort of shock my legs. are the squats and deadlifts too much? give me some feedback. RE Upper body tonight.


Motivation

[Eaglepride03]

Week 7


Sat. Jan. 1 (Happy New Years) - RE Upper Body


DB Incline Bench Press (palms out)
50x15
50x15
50x13
50x15

Lat Pulldowns + Seated DB Power Cleans
110x8 + 25x8
110x8 + 25x8
110x8 + 25x8
110x8 + 25x8

DB Lateral Raises
20x8
20x8
20x8
20x8

BB Shrugs + Close-Grip Triceps Pushdowns
175x10 + 50x20
175x10 + 50x20
175x10 + 50x20

Hand Gripper Squeezes
3 sets of max time


Summary
Pretty good workout. I've also decided that I'm going to emphasize the strength aspect more than the size aspect. I will still try to get to 166 morning weight though. But I will not stress over size as much as on-field skills, strength, and power. After all, I will be playing cornerback and running back, which are positions that need more of these things. I do understand that running backs do need size though, but that will come, so I'm not too worried about it.


Motivation

These words describe the struggle me and my family are going through.

yRwfH5DHeMY

[Hoop_Dreams]

Noticed you went from failing 175 x 3 on the bench a few weeks ago to now getting 185 x 5 with ease. Good work man.

[Eaglepride03]

Noticed you went from failing 175 x 3 on the bench a few weeks ago to now getting 185 x 5 with ease. Good work man.

oh sh*t i didn't even realize that lol. thanks bro

[Eaglepride03]

I've been thinking, and its time for me to get some videos if I can. Going to try to get a bench press vid today if i'm not too sore to do max weight. Im pretty sore right now from RE Upper on friday. Should have done some recovery techniques today. But oh well. Ill do what I can.

[sekaonayr]

in for vidssss

[yucko22]

just realized you high your box squat used to be lol. how long were you sick for? but your getting back up to it so thats great.

[Eaglepride03]

in for vidssss

couldn't even get in the weight room today man. I was at school all day and got home around 8:30 and was so tired I just went to sleep. I guarantee I'll get them tomorrow, no matter how long the day is and no matter how exhausted I am lol.


just realized you high your box squat used to be lol. how long were you sick for? but your getting back up to it so thats great.

I was sick for about a week and a half. my strength was almost totally depleted. also, the box at that time was probably a little bit higher than parallel than it is now (since i've grown a couple inches).

[yucko22]

you see yourself on the field senior year playing in the UA hs game? :p

[Eaglepride03]

you see yourself on the field senior year playing in the UA hs game? :p

aye bro, who's stopping me from trying?

[Eaglepride03]

sorry guys, I haven't been in here for a minute. I've been really busy this week, but I'm back.

[Eaglepride03]

Week 8


Thu. Jan. 6 - ME Upper Body


Bench Press
Barx5
95x3
135x3
155x3
175x3
195x3 (HAVE VIDEO OF THIS, READ SUMMARY FOR MORE INFO)

Off-set Alternate Pushups
26 reps
15 reps

DB Rows + Underhand Band Pull-Aparts
65x8 + 8 reps
65x8 + 8 reps
65x8 + 8 reps
65x8 + 8 reps

BB Shrugs
185x10
185x10
185x10

BB Curls
75x12
75x10
75x8
75x8


Summary
Great workout. I kept the same weight on the DB rows as last week because I wanted to stress the form more this time. I recorded the video of my bench press on my phone, but it won't let me put it on the computer because the file is too large. I'm going to try to find a wi-fi connection and put it on the internet that way. DON'T WORRY! I WILL GET THE VIDEO UP HERE EVENTUALLY!


Motivation

[Eaglepride03]

Week 8


Fri. Jan. 7 - (Football team workouts) Lower Body/Shoulders

Warm-Up
*Agility ladder drills

Squats + Hack Squat Machine
135x10 + 90x10
185x10 + 130x10
225x10 + 145x10

Behind-the-Neck Military press
75x10
85x10
95x10

Windmill DB Shoulder Raises
10x10
20x10
20x10

Leg Extensions (Light weight)
50x15
75x12
95x10

Abs
*Different exercises for different time lengths. Definitely felt them though. Might use them in my workouts in the future

Exercise
WeightxReps


Summary
Not too bad of a workout. I was going to do legs today anyway, so it kind of worked out. I might not work shoulders on my rep day this week since we hit them pretty hard. I feel like my hamstrings and posterior chain weren't hit as hard as I would have liked though. I might do some deadlifts or GHRs today...havent decided yet. But overall, good workout.


Motivation

Just got word from my coach that he plans for me to be the starting running back this year as well as one of the starting cornerbacks. He also mentioned that he wants me to be the one of the captains this year as well (the only junior captain).

[sekaonayr]

good sh*t on being a captain as a junior! huge congrats to you on that. in for vid of bench press

[Eaglepride03]

yea bro its coming as soon as possible. as soon as i figure out how to get it on this damn computer, it's going up. it said that it's too long to just send to my email and i need a wi-fi connection to do it. wtffffffff

[Beast23Mode]

Week 8


Fri. Jan. 7 - (Football team workouts) Lower Body/Shoulders

Warm-Up
*Agility ladder drills

Squats + Hack Squat Machine
135x10 + 90x10
185x10 + 130x10
225x10 + 145x10

Behind-the-Neck Military press
75x10
85x10
95x10

Windmill DB Shoulder Raises
10x10
20x10
20x10

Leg Extensions (Light weight)
50x15
75x12
95x10

Abs
*Different exercises for different time lengths. Definitely felt them though. Might use them in my workouts in the future

Exercise
WeightxReps


Summary
Not too bad of a workout. I was going to do legs today anyway, so it kind of worked out. I might not work shoulders on my rep day this week since we hit them pretty hard. I feel like my hamstrings and posterior chain weren't hit as hard as I would have liked though. I might do some deadlifts or GHRs today...havent decided yet. But overall, good workout.


Motivation

Just got word from my coach that he plans for me to be the starting running back this year as well as one of the starting cornerbacks. He also mentioned that he wants me to be the one of the captains this year as well (the only junior captain).

Good work bruh its really payin off but just keep working harder now.. but remember to always stay humble and hungry

[Eaglepride03]

I've been EXTREMELY busy and I haven't updated my log in a while. Although I haven't been on as much, I have still been getting in my workouts. updating the log now. I apologize btw.

*P.S: in regards to the bench press video, I still can't find a way to get it on the computer. I'm just going to record my ME Bench today and post that one instead. I will probably be attempting 205-210x1. Not sure yet.

[Eaglepride03]

Week 8


Tues, Jan. 11 - RE Upper Body


Warm-Up
*Agility Ladder drills

DB Incline Bench (palms out)
50x15
50x15
50x15
50x15

Lat Pulldowns + Seated DB Power Cleans
110x10 + 25x10
110x10 + 25x10
110x10 + 25x10

BB Shrugs + Triceps Pulldowns
185x12 + 50x20
185x12 + 50x20
185x12 + 50x20

Hand Gripper
3 sets of Max Time


Summary
Got a text two days ago from my coach. He asked my why I don't go to the team's workouts consistently. I told him I go some days, but not every day because I need to focus more on my grades. He also told me he wants me to start going to the DB workouts in the mornings on tuesdays and thursdays. I told him I will start going. This will be an interesting change!


Motivation

During the conversation, my coach also told me he wants me to come in early monday morning because a couple of coaches want to talk to me. He didn't want to tell me all of the schools, but he told me two of them are clemson and ohio state.

[Eaglepride03]

Week 9


Jan. 12 - ME Lower Body (Team Football Workouts)


Warm-Up
*Agility Ladder drills

Squats
185x5
215x5
245x5
255xBurnout (controlled reps: 6 reps)

Hack Squat (machine)
*Pause for 3 seconds at the bottom of each rep*
90x10
140x8
180x6

DB Lunges
40x10 each leg
50x10 each leg
60x10 each leg

Anterior Shoulder Raises + Lateral Raises
15x10 + 15x10
15x10 + 15x10
15x10 + 15x10


Summary
At first, the trainer was going to have everyone do 3 sets of 10 on everything. we were in small groups. Then I asked him if i could do sets of 5 instead. He said it was cool. I think this kind of made him think about what he was making us do, and he gave me sort of a special program after that (compared to what the others were doing). He knows I play running back and defensive back, so he said he was going to try to help me get my legs stronger and bigger. this is what he told me to do. I also think he realized that I knew more about lifting than my teammates in there. I definitely appreciated his efforts though, as my legs and ass are still sore 3 days later!


Motivation

Im definitely doing this next lower body workout! no doubt! Instead of a prowler, I'll probably use my weighted sled.

1rwH7YZHdGs

[yucko22]

Motivation


During the conversation, my coach also told me he wants me to come in early monday morning because a couple of coaches want to talk to me. He didn't want to tell me all of the schools, but he told me two of them are clemson and ohio state.

oSU? damn bro very nice

[PCFootball24]

You talk to the coaches bro?

[sekaonayr]

i am sooo jealous of you haha do you have any highlight tape? i really wana see you play you seem legit as phuck

[Eaglepride03]

Week 8


Friday, Jan. 14 - RE Upper Body


DB Incline (palms out)
55x15
55x15
55x15
55x15

Lat Pulldowns + Seated DB Cleans
110x10 + 25x10
110x10 + 25x10
110x10 + 25x10
110x10 + 25x10


BB Shrugs
185x12
185x12
185x12

Triceps Pushdowns
50x20
50x20
50x20

Exercise
WeightxReps

Hand Grip
3 sets of max time


Summary
Typical workout. pretty good.


Motivation

[Eaglepride03]

Week 9


Mon, Jan. 17 - ME Upper Body


Bench Press
135x3
155x3
175x2
185x2
195x1
210x1 (FINALLY HAVE VIDEO! CHECK IT OUT AT THE BOTTOM)

Alternating Flat DB Press
55x16 each
55x9 each

BB Rows + 45-deg rotator cuff rotations
135x10 + 5x10
135x10 + 5x10
135x10 + 5x10
135x10 + 5x10

DB Shrugs
55x12
55x12
55x12

Seated Incline DB Curls
25x12
25x12
25x12
25x12


Summary + VIDEO INFO
Good workout. Took me some time though. INFO ON VIDEO: I finally got the video. I got the weight up, 210x1. My brother spotted me, and it sort of looks like he is helping me, but trust me, he didn't. I even told him (if you listen closely you can hear it) to take his hands off the bar. That's what he did. Well anyway, let me know what you think.


Video: 210x1 Bench Press

k62oD1s6uw4

[Eaglepride03]

i am sooo jealous of you haha do you have any highlight tape? i really wana see you play you seem legit as phuck

Sadly, nahh bro. The only type of footage I have of me playing is from freshman year and years in pop warner. That's going to change this year though. I promise.


You talk to the coaches bro?

Yea, I talked to the coaches. Without getting into much detail, they basically told me that they like what they are hearing about me and they want me to keep up the work. It wasn't as much as I expected as far as their interest in me. But nonetheless, they WERE there after all. They also gave me some recruiting tips and told me they will be keeping tabs on me.




oSU? damn bro very nice

yea i know. that's what I said when they told me about it. thanks bro.

[Eaglepride03]

Week 9


Wed, Jan. 19 - Morning: Agility; Evening: Lower Body (Football Team)


Morning: Agility
* I woke up and got to school around 6:30 AM so I can get in some work on the agility ladder. It was me and a couple other people with our coach. All we did were different agility ladder drills, but they are harder than you may think. Both of my teammates I was working with puked mid-workout. I was the only one that didn't, and that was probably because I was only there for the last 30 minutes because I was stuck in traffic. Anyway, good workout.

(Evening: Lower Body) Squats
185x10
225x10
245x8 (Felt like I had good form on this one. Went for 10, failed on 9)

Anterior Delt Raises + Lat Raises
20x10 + 20x10
15x10 + 15x10

DB Windmill Raises
15x10

Hack Squats (Machine)
140x10
180x10
200x10

SIngle-Leg Calf Raises
30x10 each
30x10 each
30x10 each


Summary
Decent workout. I know I said last week that I was going to do the sled and 10-yard sprint supersets, but since I ended up working out with the team I wasn't able to do so. I might do a dynamic lower body day later in the week (maybe on Saturday). I also feel myself getting much stronger on my squats. I just need to get my calves bigger now, as I've always been the type to reject them. I need to break that habit.


Crazy Ass SH*T!

ikKQfQ2ay2k

[sekaonayr]

if your bro didn't help you you can rep that like 2-3 times imo. good workouts in hur gjdm. sweet new avi as well

[Shox21]

Damm bub. You seem to know what your doing and doing it rite. Im like 2 years younger and Im training for speed for my track season. Have you done any Sled/Parachute drills? What wus your 40 and vertical when your a freshman? Anways I hope to see you play in the bsc game one day man.

[Eaglepride03]

Sorry I haven't been on as frequently. Been very busy. It will be like this a lot during the school year. Just know that I have been getting in my workouts. I won't log last week's workouts because I don't remember all of the exact weights, but I will say that yesterday I got 195x4 on my bench press after doing 6 prior sets of 5 reps. I was aiming for 195x5, but I was sort of tired from the previous sets. I feel great right now as well. I also got my hands on a pdf file of the University of Florida's workout program. I will be incorporating that into my workouts as well. If you want me to send it to you, PM me.

**PS: I ACCOMPLISHED MY GOAL OF ACHIEVING 166 POUNDS BY JANUARY 21ST. I am improving, no doubt.

[Eaglepride03]

Damm bub. You seem to know what your doing and doing it rite. Im like 2 years younger and Im training for speed for my track season. Have you done any Sled/Parachute drills? What wus your 40 and vertical when your a freshman? Anways I hope to see you play in the bsc game one day man.

hey man, sorry I'm getting back so late. I've been busy. to answer your questions, yes, I have done sled and parachute drills. I personally prefer sled sprints over parachutes because the resistance is more controlled, whereas parachutes can go anywhere. as far as my 40 and vertical, my 40 was a 5 flat my very first time running believe it or not. my second time, which was during the same year, was a 4.9. I don't quite remember my vertical. I would like to say it was somewhere around 26" though. Everything came with hard work, as you can see. My stats originally were nothing spectacular at all.

[Eaglepride03]

if your bro didn't help you you can rep that like 2-3 times imo. good workouts in hur gjdm. sweet new avi as well

You think so? I doubt it. I felt pretty burnt after that rep. Btw, I sort of went off on my brother for touching the weight randomly the next day. the more I looked at the video, it just made me mad because I knew I got it myself, but it just looked like he touched it lol.

[Eaglepride03]

Alright guys, I know I haven't been on here in about 2 weeks now. But I WILL TRYING MY HARDEST TO UPDATE MY LOG ON A DAILY BASIS NOW! I know I have had a lot going on, but I'm on the computer a lot. It takes maybe 60 seconds for me to post my workouts. I will start doing that again. I promise. starting now.

[Eaglepride03]

BTW, i just realized I had a typo a couple weeks back in this log and it set off my weeks. so from page 6, week 8 is really week 9, week 9 is really week 10 and so on.

[Eaglepride03]

Week 12


Wednesday, Feb. 9 - Football Workouts (Back and Biceps)


Barbell Rows
135x10
135x10
135x10
135x10

Seated Rows + Incline DB Curls
120x10 + 30x10
120x10 + 30x10
120x10 + 30x10

DB Rows
60x10
65x10
70x10

Preacher Curls w/ EZ Bar
75x10
75x10
75x10

Lat Pulldowns
125x10
125x10
125x10
125x8


Summary
There's a lot of catching up to do, so I'm just going to start from this workout and continue from here. A quick summary of the last 2 weeks: I have been working out with the team. I have been doing legs twice a week and upper body twice a week. On my squat, I managed to PR by doing 185x10, 225x8, 265x6, 295x4, 205x20 in one workout. after the trainer saw me do that, he was very happy for me and said that he wants me at a 315 squat. I personally could have done more than 295x4, but I am still slightly paranoid about messing up my back again, so I didn't break 300. On my bench press, I managed to throw up 185x10 after doing a set of 135x10 and a set of 155x10. My weight is at 170 pounds now. my coach came up to me today and asked me to go to the football field this weekend because we are suppose to be getting a couple of transfers. He wants me to do some 1-on-1's with them to see if they are worth pursuing and trying to get into the school. Basically, he wants me to be their competition. I will be doing that this Saturday at 2:00 PM. On Sunday, I am going to a combine. It is for upcoming juniors and seniors and is sponsored by Rivals.com.

P.S.: They resubmitted my Rivals account. the stats, however, are the same as before, so they are not updated yet. but here is how it looks: http://rivals.yahoo.com/oklahoma/football/recruiting/player-Geno-Miller-121917. CHECK IT OUT! RATE ME 5 STARS! thanks.


Motivation

Post video code here

[Eaglepride03]

Week 12


Thur. Feb. 10 - Combine Preparation (With Trainer)


Warm-Up
Jump Rope (250 jumps)
2 laps around track
Lunge w/ Overhead Reach (2x15 yards)
Reverse Lunge w/ Overhead Reach (2x15 yards)
Skips for height (4x15 yards)
Skips for distance (4x15 yards)
Inchworms (2x15 reps)

Backpedal w/ break straight ahead (Minimal rest)
6 reps

Backpedal w/ break 45 degrees left (minimal rest)
6 reps

Backpedal w/ break 45 degrees right (minimal rest)
6 reps

Backpedal w/ break on random direction (minimal rest)
6 reps

Backpedal w/ break straight ahead (resistance band)
6 reps

Backpedal w/ break straight ahead
2 reps


Summary
Great workout! I am going to a combine on Sunday at UMD. This was great preparation for it. this is the reason i love working out with my trainer. he understands what i need to get better. after i did the resisted backpedals into sprints, I felt tremendously fast when i removed the bands. It got me in shape as well. wish me luck at the combine.


Motivation

Post video code here

[sekaonayr]

good luck at the combine bro, get yourself some scholarships

[redfield11]

subbed man, can I call dibs on mooching off you if you make it pro? Because thats kind of what i plan on doing

[mlb08]

any contact with some colleges?

and good luck

[Eaglepride03]

Damn, do i have some catching up to do in here! lol. haven't been on in a while, but I must say, it has been because of 100% commitment to football. Just to recap what has been going on since i've been gone, I am now at a lean 180 pounds (morning weight), squatting 365x4 and benching 250x4. I have been working with my personal trainer for the past 2-3 months and i must say i have definitely seen progress both on the field and in the weight room. I am getting much D1 attention right now from schools such as New Mexico, Virginia, Clemson, Temple, etc. I will start trying to update my log at least one time a week from now on. if you have any more questions, please ask!

[Eaglepride03]

any contact with some colleges?

and good luck

hey man sorry for the late response. and yea, i'm getting attention from New Mexico, Rutgers, Clemson, Virginia, Temple, Boston College, and a few more schools. Virginia has told me that they are ready to offer me, all they need is game film (which i don't have due to injury last year).

[redfield11]

are you still doing the same things, like diet, routine, stretching?

and are you doing rippetoes or ws4sb3 at this point?

[DocHollidy]

Damn, do i have some catching up to do in here! lol. haven't been on in a while, but I must say, it has been because of 100% commitment to football. Just to recap what has been going on since i've been gone, I am now at a lean 180 pounds (morning weight), squatting 365x4 and benching 250x4. I have been working with my personal trainer for the past 2-3 months and i must say i have definitely seen progress both on the field and in the weight room. I am getting much D1 attention right now from schools such as New Mexico, Virginia, Clemson, Temple, etc. I will start trying to update my log at least one time a week from now on. if you have any more questions, please ask!

so you've gone from benching 155x4 to 250x4 and squatting 205x2 to 365x4 in 6 months, were you not lifting before?

[redfield11]

May 8th (3months ago) =


I will start trying to update my log at least one time a week from now on. if you have any more questions, please ask!

HA! impressive commitment to football though

[Eaglepride03]

so you've gone from benching 155x4 to 250x4 and squatting 205x2 to 365x4 in 6 months, were you not lifting before?

yea i was lifting before. but i changed the method of how i lifted. i also finally got a chance to get back with my trainer, and he corrected my form. my form is the main reason for the huge increase in my lifts.

[Eaglepride03]

May 8th (3months ago) =



HA! impressive commitment to football though

thanks bro. apprectiate it

[Eaglepride03]

are you still doing the same things, like diet, routine, stretching?

and are you doing rippetoes or ws4sb3 at this point?

diet: yes. stretching: yes. lifting: no. the way i lift now is very different than what I was used to doing. I basically "Lift to fail". Since i got with my trainer over the summer, we lifted a very different way. basically, we would start off light for every exercise and work up to a max of 10 with unlimited sets. even if i only got about 2 or 3 reps, i would still move up. he would just spot me with the weight and basically force my body to lift it. therefore, i got bigger by demand.

[Eaglepride03]

I have been at two-a-days for the last 3 weeks (Yes i know, thats a long ass time). I am at 185 playing weight right now. I have received my first official offer from North Carolina and Syracuse will probably offer me very soon as well. I have been injured for about the last week. I bruised a muscle in my back when someone tackled me at practice. I will hopefully be back in action very soon.

[redfield11]

I have been at two-a-days for the last 3 weeks (Yes i know, thats a long ass time). I am at 185 playing weight right now. I have received my first official offer from North Carolina and Syracuse will probably offer me very soon as well. I have been injured for about the last week. I bruised a muscle in my back when someone tackled me at practice. I will hopefully be back in action very soon.

North Carolina? Man thats impressive, bet it's nice to finally have a long term option for football and a nice reminder of your progress.
And that sucks on the injury, the mental part is the hardest thing, trying to not rush yourself back into things and re-injure it. I had acl surgery about 7wks ago and spend all my time either rehabbing or sitting on the computer reading stuff like your log (so appreciate the reading material haha) and just seeing the kind of determination you're putting into it and love for the sport it seriously makes me want to just get up and run through a brick wall haha, injuries suck

[sekaonayr]

not sure if you remember me or not, glad to see you got bigger dude, good luck with football! MAKE THINGS HAPPEN

[Eaglepride03]

not sure if you remember me or not, glad to see you got bigger dude, good luck with football! MAKE THINGS HAPPEN

Wont ever forget u bruh. And thanks. Hows football goin for u?

[Eaglepride03]

North Carolina? Man thats impressive, bet it's nice to finally have a long term option for football and a nice reminder of your progress.
And that sucks on the injury, the mental part is the hardest thing, trying to not rush yourself back into things and re-injure it. I had acl surgery about 7wks ago and spend all my time either rehabbing or sitting on the computer reading stuff like your log (so appreciate the reading material haha) and just seeing the kind of determination you're putting into it and love for the sport it seriously makes me want to just get up and run through a brick wall haha, injuries suck

Yea it feels great to have one,finally under my belt. Andthe best part is when a top D1 school loke UNC offers you, everyone else starts showing interest. And thanks man, appreciate the compliment.

[NHfootball]

Yea it feels great to have one,finally under my belt. Andthe best part is when a top D1 school loke UNC offers you, everyone else starts showing interest. And thanks man, appreciate the compliment.

Hey man I'm trying to do what you're doing, right now I'm a freshman in high school playing full time varsity as a frosh. benching 215, running a 4.79 forty 5'11 170, playing olb. Unfortunately, I don't go to bishop mcnamara(yeah they went 0-10, but still got a TON of great athletes), rather a small 2a school where we haven't had anyone go d1 in like 10 years. To put it into perspective, we don't have single player in our schools history with a rivals profile. I'm not saying the only reason you're getting attention is because of what school you go to, hell you're proabably better than I am, but man I wish my school would start getting some attention. PLEASE keep this log going, I read it like every day before I made an account. Thats awesome you're getting attention fro ma school like UNC, I'm gonna be up there today actually to see my brother.

[Eaglepride03]

Hey man I'm trying to do what you're doing, right now I'm a freshman in high school playing full time varsity as a frosh. benching 215, running a 4.79 forty 5'11 170, playing olb. Unfortunately, I don't go to bishop mcnamara(yeah they went 0-10, but still got a TON of great athletes), rather a small 2a school where we haven't had anyone go d1 in like 10 years. To put it into perspective, we don't have single player in our schools history with a rivals profile. I'm not saying the only reason you're getting attention is because of what school you go to, hell you're proabably better than I am, but man I wish my school would start getting some attention. PLEASE keep this log going, I read it like every day before I made an account. Thats awesome you're getting attention fro ma school like UNC, I'm gonna be up there today actually to see my brother.

Believe it or not, your actually much farther athletically then I was as a freshman. All it is is raw hard work bruh. Compete with the world, not your school. Make sure u go to camps in the summer to get exposure. Dont let the size of ur school determine how many looks you get. Just work your ass off every day and it WILL come easier than you'd think... And thats real talk

[NHfootball]

Believe it or not, your actually much farther athletically then I was as a freshman. All it is is raw hard work bruh. Compete with the world, not your school. Make sure u go to camps in the summer to get exposure. Dont let the size of ur school determine how many looks you get. Just work your ass off every day and it WILL come easier than you'd think... And thats real talk

Alright man, I guess we'll see in a few years, thanks for the support, I just hope I have the ability to get stronger and faster than I already am, not one of those kids who peaks his freshman year.

[Eaglepride03]

played our first game on Friday night... Didn't play because of illness... but we lost 29-14...

[Eaglepride03]

Hey everybody. The football season's over. you know what that means: im back in business with the thread! Going to be on here a lot more often now updating you on my progress.

[moose45]

Do work!

[Eaglepride03]

Do work!

Gotcha bro. btw, i checked out your website the other day. might incorporate some of your concepts in my lifting this offseason.

[Eaglepride03]

Since I haven't been on here in a while, I guess I should let everyone know how the season went for me. to sum it up: not as well as I expected. I came down with tonsilitis AGAIN (2nd year in a row) and went from 185 down to about 165. I'm just going to go ahead and get my tonsils taken out next month. Right now, I'm at about 170 pounds. I missed about half of the season, meaning I only played in 5 games. in those 5 games, however, I made the most of them. over the season, i recorded 2 interceptions, 1 forced fumble, and 17 tackles (9 solo) at Cornerback. Offensively at Running Back, I recorded 4 rushing touchdowns and 514 rushing yards. I am also considering transferring from my current school to another school because of issues with the coaching staff. Overall, I had a was given a short stick but made the most of what i had in my opinion.


Current Stats:

Height: 5'11"
Weight: 170 lbs
40 yard dash: unsure
shuttle: 4.21 (fastest clocked time)
bench press: 225 lbs (dropped a ton during the season)
Squat: unsure
Vertical: 30" (best recorded jump)

Goals for this offseason:

Height: 6'1"
Weight: solid 195-200 lbs
40 yard dash: 4.46 secs
shuttle: 4.00 secs
bench press: 315 lbs
Squat: 600 lbs
Vertical: 35"


Im going to get there! I promise!

[Eaglepride03]

Finally got my diet together by the way. I'm going to take this week off to let my body recover from the season. Next week, I will probably get started on getting bigger, faster, and stronger. But I will start incorporating my diet now. Here's my diet: 4000 calories

Breakfast: 890+ calories
-1 cup of oatmeal (300 cal)
-2 to 3 cups of milk(260+ cal)
-2 or more eggs (140+)
-2+ tsp peanut butter (190)
-fish oils/multivitamin

snack: 370
-Protein shake (2 scoops: 240)
-8 oz milk (130)

Lunch: 320
-tuna/turkey/chicken/roast beef sandwich (340)
-Water or powerade

Pre-Workout: 370
-Protein shake (2 scoops: 240)
-8 oz milk (130)
-fish oils

Post-Workout: 500
-Protein shake (240)
-8 oz Apple Juice (130)
-Water

Dinner (1 hr after post-workout): 560-700
-Whatever is cooked by parents
-Or peanut butter and jelly sandwich w/ 16 oz. chocolate milk (560)
-Or 2 "steakum" sandwiches w/ 16 oz. chocolate milk (680)

midnight snack: 610
-1 cup cottage cheese (160)
-2 tsp peanut butter (190)
-16 oz milk (260)
-fish oil/multivitamins

[Justinle415]

Wow... Sucks that you got tonsillitis again! But good job! I love reading this log, haha.

[Eaglepride03]

was doing some thinking. might just go ahead and start a new log for this year. I'll post the link when i make it.

[Eaglepride03]

here's my new log: http://forum.bodybuilding.com/showthread.php?t=139625333&pagenumber=