DLB13- No more BS- Path To Varsity

[DLB13]

ok So Old Log was an epic fail.lol I never really posted in it. Just tryin to make it to varsity football next year. Here goes my goals
My current weight is about 143-145 after a Sh**
Weight: 165-175
Bench Press: 200
Squat: 315
Deadlift: 315
Start on varsity next year at RB.

[DLB13]

Ok So first day in the weightroom training with the team. pretty much did about 15 min. of conditioning and sprintsnd tested our maxes, I've really improved without doing much xcept using my dumbbells which only goes to 40's. Not gonna be doing this bull ish!

Squats:

135 x 10
205 x 5
245 x 1 (PR!!! up about 35 since tested max)

Bench:

95 x 10
135 x 2
145 x 1 (PR)

Push-ups (don't ask why):
BW x 35

Dips:
BW x 12

Deadlift:
120 x 15
150 x 12
245 x 1

Pull-Ups:
BW x 5

[DLB13]

Today just a bunch of bull sh**. no rest and MORE COMPOUND LIFTS It was "mandatory". Ran ten Minutes straight then went to the weightroom. coach said next week were going on M W TH??? Suggestions needed for a strength training.

Bench Press(this was also bull **** 1/2 of our bw for 4 reps??? wtf):
95 x 4
95 x 4
95 x 4
95 x 4

Leg Press:
200 x 8
200 x 8
200 x 8

Hamstring Curls:

40 x 8
40 x 8
40 x 8

Leg Curls:
70 x 8
70 x 8
70 x 8

Lat Pull-Downs:
70 x 8
70 x 8
70 x 8

Incline Bench Press:
75 x 8
75 x 8
75 x 8

[mlb08]

best compliment you can give a football player: you use everything you have. Looks like your doin that. I'm hoping to play some varsity next year as a 9th grader, GOOD LUCK!

[DLB13]

Week 2


Thursday-Upper Body


Hang clean


55x10
55x10
55x10

Incline Press

70x10
70x10
70x10

Dumbbell Bench Press

25x10
25x10
25x10

lateral raises

15x10
15x10
15x10

Tricep Dips

BWx25
Bwx25

Bicep Curls

35x10
35x10
35x10

Tricep Pushdowns

40x10
40x10
40x10

V-Ups

BWx12
BWx12
BWx12
BWx12

Barbbell Twists

25x12
25x12
25x12

Coaches MANDATORY workout pretty sh*ty to me but hey gotta do wat the coach says!

[DLB13]

Week 3


Monday-Upper Body


Bench Press

115x6
115x6
115x6
115x6

Power Cleans

75x8
75x8
75x8

Incline Press

80x10
80x10
80x10

Dumbbell Flyes

25x10
25x10
25x10

Lat Pull Down Front SS Lat Pull Bown Back

60x8
60x8
60x8

Military Press

60x8
60x8
60x8

Tricep Pushdowns

40x10
40x10
40x10

Good Mornings

45x10
45x10
45x10

Tricep Dips

BWx15
BW+10x15
BW+10x15

Barbell Bicep Curls

35x8
35x8
35x8

Did lots of ab work.a little conditioning

[DLB13]

Week 3


Tuesday-Lower Body


Squats

205x5
205x5
205x6


Leg extension

80x8
80x8
80x8

Deadlifts

185x10
185x10
185x10

Dumbbell Shrugs

30x15
30x15
30x15

Leg Press

221x8
221x8
221x8

Hip Flexor Machine

55x10
55x10
55x10

Calf Press

130x10
130x10
130x10

Weighted Abs
BW+25x15
BW+25x15
BW+25x15


Did a ton of conditioning afterwards and we ran A MILE before we came to the weightroom. My Mile Time was 7:28.

[DLB13]

Week 3


Thursday-Lower Body(Light Day)


Squats

115x10
115x10
115x10



Weighted Lunges

30x8
30x8
30x8

Hamstring Curls

30x10
30x10
30x10

Weighted Side Lunges

25x8
25x8
25x8

Leg Extension

80x8
80x8
80x8

Deadlifts
95x10
95x10
95x10


Calf Press

161x10
161x10
161x10

Had a great day, coaches are finally noticing that I've been putting work told me that he likes what i'm doing and need not to slack because he wants me to play varsity!!!!We went outside today on the football field and we ran some pass coverage drills in frickin 42 degree weather in shorts and t-shirts.

[DLB13]

Week 3


Monday-Upper Body


Bench Press

45x5
105x5
115x3
120x2

PCFootball, Doc holliday, someone help me get over this BP plateu! trying a westside rep scheme to see if i can bust it.


Power Cleans

75x5
75x5
75x5

Incline Press

90x5
90x5
90x5

Lat Pull Downs

70x8
70x8
70x8

Rear Delt Flyes

15x10
15x10
15x10

DB Military Press
25x8
25x8
25x8


Bicep Curls

35x8
35x8
35x8

Tricep Pressdowns

40x12
40x12
40x12

Sh**** day today. got the flu but I still lifted fought it. thats just about the highlight of the day.

[DLB13]

Week 3


Wednesday-Lower Body


Squats

190x5
195x5
200x5
205x5
210x5


Hamstring Curls

35x8
35x8
35x8

DB Lunges

30x8
30x8
30x8

Leg Extensions

90x8
90x8
90x8

Deadlifts

195x5

Calf Raises

BWx25
BWx25
BWx25


Pretty good Day! except LOW cal. intake. FUC** teacher wrote me up for laughiing at him when he fell Lyke WTF???.

[sekaonayr]

for your bench plateu... up the benching 3-4x a week for two weeks then take a deload and max again it should go wayyyy up. atleast it did for me.

[DLB13]

Week 5


Saturday-Upper Body


Bench Press
115x5
120x5
125x5
130x5
135x5
140x2


Lat Pulldowns

80x8
80x8
80x8

Military Press

70x8
70x8
70x8

Cable Curls

40x8
40x8
40x8

Tricep Pressdowns

50x8
50x8
50x8

Sorry about not logging lately had allot to do these past few weeks,Took the week off last week. Had great day did lots of sprints and conditioning work today with the coaches.

[DLB13]

for your bench plateu... up the benching 3-4x a week for two weeks then take a deload and max again it should go wayyyy up. atleast it did for me.

Aite thanx. Btw wat school do you go too in cuz i live here in va too???

[DLB13]

Week 7


Monday-Upper Body


Bench Press
45x10
95x5
135x6 <<<<<<<PR
145x3 <<<<<<<PR
150x1<<<<<<<PR


Dumbbell Incline Bench Press

30x12
30x12
30x12
30x12

Power Cleans

95x3
95x3
95x3
95x3
95x3

Military Press

75x8
75x8
75x8

Lat Pull-Downs

90x8
90x8
90x8

Lots of running today because of douchebags not wanting to listen to the coaches. But anyways couldn't do any assistance work because we didn't have enough time. Pretty good day today

[DLB13]

Week 7


Wednesday-Lower Body


Squats

135x10
185x5
235x3
235x3
235x3



Deadlifts SS Kettle Bell Squats

165x5
225x3
225x3 SS kettlebell squats x15
165x15 (Burnout) SS kettle bell squats x15



Good day Today did some positional drills after the weightlifting session just tried to get in a good workout with compounds because we were short on time.

[DLB13]

Week 7


Thursday-Upper Body


Bench Press

115x10
135x7 <<<< another PR 8th rep assisted
135x6
135x4


Lat Pulldowns

90x8
90x8
90x8


Military Press

75x8
75x8
75x8

BB Curls SS Tricep Pushdowns

35x8 SS 50x8
35x8 SS 50x8


good day today we didn't run as much as usual today!

[DLB13]

Week 7


Friday-Lower Body


Jump Squats

BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3
BW+10x3


DB Bulgarian Split Squats

20x8
20x8
20x8

GHR's

BWx8
BWx8
BWx8

AB Circuit

90 degree crunchesx15
Russian Twistsx15
Leg Liftsx15
PlankxFailure

went through it two times

Had to workout at home today pretty good workout hamstrings are pretty worn out!

[DLB13]

Week 8


Monday-Upper Body


Bench Press

45x10
95x3
115x3
135x3
145x3
155x2 2nd rep was a assisted prob coulda got the second one


Power Cleans

105x3
105x3
105x3
105x3
105x3

Lat Pulldowns

90x8
90x8
90x8

Military Press

85x8
85x8
85x8

DB Incline Press

30x8
30x8
30x8

Bicep curls

40x8
40x8
40x8



tricep Pushdowns

50x10
50x10
50x10

Ok day today deff didn't eat enough warming up with th bar was kinda hard. maxing out prob in 2-3 weeks. aiming for 165-170 pound bench press, 275 pound squat, 230 pound deadlift(form was incorrect when maxed out first so i didn't count it), 120 pound powerclean!

[PCFootball24]

Good stuff in here man. You can definitely start next year if you keep it up

[DLB13]

Week 8


Tuesday-Lower Body


Squats

135x3
185x3
205x3
225x4
245x5 <<<<Pr i really think I can easily get 275 now but we'll see in a few weeks

Hamstring Curls

65x8
65x8
45x8

DB Calf Raises

BW+20x25
BW+20x25
BW+20x25
BW+20x25


pissed, couldn't get in a good workout today like I wanted to. BUt i did hit a Pr. but we had to freakin play ultimate frisbee in place of conditioning today in rain and played for about 1 hr 30 min. only had about 20 min. to lift.

[DLB13]

Week 8


wednesday-Upper Body


Bench press

45x10
95x5
135x10<<PR finally hit my goal!!
135x6
135x4

Military Press

85x8
85x8
85x8

DB Lateral raises

15x12
15x12
15x12


Lat pulldowns

90x7
90x7
90x7

Barbell Rows

95x8
95x8
95x8

Yea I know my pulling strength sucks


Cable Curls

50x7
50x7
50x7


Tricep Dips


Just did 25 took 3 sets


then i did some ab work.


Bench press feels easy now!! Now i just need to work on speed a little......

[DLB13]

Week 8


Thursday-Lower Body


Squats

135x5
185x5
205x5
250x5
250x5
250x5

was kinda easy with 250

Deadlifts

135x5
205x6
225x4

Leg Press

300x8
300x8
300x8

Hamstring Curls

50x8
50x8
50x8

Calf Raises

BW+20x25
BW+20x25
BW+20x25


awesome day today. Did some sprints hamstrings were F*** lol. and everyone is startin notice that i'm getting bigger!

[DLB13]

Week 8


Sunday-Speed Work

Warm up:
5 laps around house
groin stretchx10 sec. 1-2-3 count
Hamstring Stretchx10 sec. R over L Left Over R 1-2-3 count
Lungesx20 up and back
High Knees 10 yards up and back
Shuffle 10 yards up and back
Carioca 10 yards Up and back
back pedal 10 yards up and back

Sprints


6x10yd Sprints
4x20yd Sprints
2x30yd Sprints
1x40yd Sprints

Got this workout from StrengthJourney.

Weighted Vertical Jumps

BW+lbsx3
BW+lbsx3
BW+lbsx3


line jumps

BWx15
BWx15
BWx15

Great workout today. think i'm gonna start incorporating speed work on sundays. really need to get faster. this week is gonna be spring break so I can't lift heavy no access to a gym so i guess i'm gonna do light dumbbell work 2 days this week, gonna use this week as a recovery week and then i'm gonna come back stronger next week hopefully!

[DLB13]

Week 9(deload week)


Tuesday-Active Recovery


Band Pull Aparts

x10
x10
x10

Push-Ups

BWx125

Squats

BWx100

Calf Raises

BWx100

Then i did about 5 min. of stretching.

Just trying to take it easy this week. i think i'll hit a few pr's on the bench press and squat next week!!!

[DLB13]

Week 9(deload week)


Wednesday-rest day


I foam rolled (first time) and stretched for about 30 min. today. can't wait to hit the weights again next week!

[DLB13]

Week 10


Tuesday-Upper Body


PowerCleans

135x3
135x3
135x3

hell yea!!! i think since i learned the proper form it is way easier now

Bench Press

115x5
135x3
170x0 FAIL(i had it just couldn't lock it out, i think imma work on my sticking point on thursday)
160x1 had another rep in me but pissed that i didn't get 170


Lat pulldowns

70x8
70x8
70x8


Incline DB Press

30x12
30x12
30x12
30x12

DB Military Press

25x8
25x8
25x8


Pretty happy with today can't be mad after a week off. Great day overall!

[DLB13]

Week 10


Wednesday-Lower Body


Deadlifts

185x3
205x3
215x3
225x3
245x2<<<<PR!!

Traps are sore as hell!!! so I decided not to do heavy squats today i'll do them friday

Leg Extensions

100x8
100x8
100x8


Hamstring Curls

55x8
55x8
45x8


Calf Raises

BWx20
BWx20
BWx20



I think i had a pretty good day especially with the deadlifting.....

[hamburg113]

Hi

I found that a member asked same question in this forum some months ago.

Pls use search box to find this questions with comments

[DLB13]

Sorry. Couldn't hit the weight room the past few days because of tornadoes and then our coach sprained his ankle so they canceled practice today. will resume training again on monday.

[DLB13]

Sorry Couldn't hit the weight room the past few days because of tornadoes and our coach sprained his ankle so they canceled practice again today. will resume weight training on monday again i believe were testing our maxing next week.

[DLB13]

Week 11


Tuesday-Upper Body


Power Cleans

135x3
140x3
140x3


Bench Press

95x5
115x5
135x5
145x3
155x2
165x1


Incline DB Press

30x20
30x20


Barbell Rows

95x5
95x5
95x5

DB Shoulder Press

30x8
30x8
30x8

Barbell Curls

40x8
40x8
40x8


Feels good to be back in the weight room.......overall good day!

[DLB13]

Week 11


wednesday-Lower Body


Squats

135x5
185x5
205x5
225x5
250x5
260x3


DB Lunges

30x12
30x12
30x12



Hamstring Curls

55x8
55x8
45x8


Calf Raises

BWx20
BWx20
BWx20


Awesome Day ! Upper Body tommorow

[DLB13]

Week 11


Thursday-Upper Body


Bench Press

45x10
95x5
115x5
135x11
135x4


Lat Pull Downs

90x8
90x8
90x8

Side Lateral Raises SS Front Lateral Raises

15x8 SS 15x10
15x8 SS 15x10
15x8 SS 15x10

Bicep Curls

45x8
45x8
45x8

Tricep Pressdowns

50x10
50x10
50x10

Quick Solid Workout took only about 30 min.

[DLB13]

Week 11


Friday-Lower Body


Deadlifts

135x8
205x5
225x5
245x5
250x3
225x5
205x5
135x10



Leg Extensions

100x8
100x8
100x8

Hamstring Curls

45x10
45x10
45x8

Front Squats

95x5
95x5
95x5
95x5
95x5


DB Calf Raises

30x20
30x20
30x20

Then did some random ab work.

[PCFootball24]

Getting strong as hell bro, good job

[DLB13]

Getting strong as hell bro, good job

Thanx lol hopefully itll translate onto the field

[DLB13]

Week 13


Monday- Bench Press Max out


Bench Press


45x10(couldn't warm up properly because of dickheads hogging all the benches)
170x0 Fail Again SUPER PISSED !!
165x1 max

f***in pissed about the bench press thats all really. squat max tommorow..hopefully thatll make me happy! aim for 270-300

[DLB13]

Week 13


Tuesday- Squats Max out


Squats

135x5
205x1
225x1
250x1
275x1
315x1---wasn't even that hard went alittle below parallel almsot got stuck at the bottom
335x1---HUGE PR Holy Sh**...My Knees and back are sore as hell!

So happy about today....but i know you guys prolly wouldn't believe me but it was verified by our S&C Coach. we had to go parallel. Also I got the 170x1 bench today got bored after maxing out on squat, I just tried it and got it.

[hamburg113]

If you want to get more materials that related to this topic, you can visit: http://recommendationletter.biz


Best regards.

[DLB13]

^^Seriously whoever you are GTFO my log if you gonna keep postin this bull**** im not even askin any questions about the stuff you are postin......

[DLB13]

]
Week 13


thursday- Deadlift Max out


Deads

135x8
205x5
205x3
295x1

Alright day probably wouldve been a better day if I was able to eat more than 600 calories today i starving today....i was underestimating myself!!

[DLB13]

Week 14


Tuesday-Upper Body


DB Flat Bench Press SS Push Ups

20x10
40x10 SS BWx15
40x10 SS BWx10
40x10 SS BWx5


DB Incline Press

35x15
35x15

Barbell Rows

85x8
85x8
85x8

DB Shoulder Press

25x10
25x10
25x10


Barbell curls

50x8
50x8
50x8

Bench Tricep Dips

BWx25
BWx25

had to workout at home today..not too bad of workout!

[DLB13]

No Lifting today had a sports banquet it was ok but coulda been better!

[DLB13]

Week 14


Sunday-Full Body


DB Flat Bench Press SS Push Ups

20x10
40x12 SS BWx5
40x10 SS BWx5
40x8 SS BWx5
40x6 SS BWx5

Standing Military Press SS Lateral raises

75x10 SS 20x8
75x10 SS 20x8
75x10 SS 20x8

Barbell curls SS Bench dips

55x8 SS 13
55x8 SS 13
55x8 SS 13
55x8 SS 13

Front Squat SS Lunges(Light)

95x8 SS BWx15
95x8 SS BWx15
95x8 SS BWx15

GHR's

BWx8
BWx8
BWx8

Good workout was sweatin like hell. went light on the legs because i'm doing speed training tommorow no school because memorial day

[DLB13]

Week 15


Tuesday-Upper Body


Bench Press

45x10
135x5
155x5<------PR
165x2
180x0 fawk almost had it
175x1(spot)


DB Incline Press

30x20
30x20

Lat Pull Downs

100x7
100x7
100x7

Chinups (really need to work on these lulz)

BWx3
BWx3
BWx3

DB Shoulder Press

30x8
30x8
30x8


alright workout but couldve been better was short on time because we SOLs this week fml lol. I feel like i'm the only Freshman trying to get better and I'm the only that stayd to lift. but these sh**heads think that lifting weights don't make you any better!

[DLB13]

Week 16


Monday-Upper Body


DB Flat Bench Press

50x10
50x10
50x8

all of the ****ers were hogging the benches today..


Lat Pull Downs

100x7
100x7
100x7

DB Shoulder Press

30x8
30x8
30x8

Barbell curls

55x8
55x8
55x8

Dips

BW+25x6
BW+25x7
BW+25x7

these ****s were tearing my chest up! lovin it

Good Workout today haven't been really posting my lowerbody workouts gotta get back on it!

[DLB13]

Week 16


Tuesday-Lower Body


Squats

135x5
185x5
205x5
225x5
275x5


Leg Extensions

100x8
100x8
100x8
100x8

Hamstring Curls

55x8
55x8
45x8

Leg Press

300x8
300x8

Just did these to finish my legs off!

really need to figure out how to get a gym membership because this week is the last week were liftin at the school.. barely could walk after this workout lol upper body tommorow!

[DLB13]

Week 16


Wednesday-Cardio Day

We just did a **** ton of sprints, DL/LB/DB Drills............

[DLB13]

Week 16


Thursday-Full Body


Squats

135x10
185x5
205x5
225x5
195x5



Bench Press

135x5
155x5
155x5
155x3

Lat Pulldowns

100x7
100x7
100x7

DB Military Press

30x10
30x10
30x10

Dips

BWx8
BWx8
BWx8

Leg Extensions

110x8
110x8
110x8

GHR's

BWx8
BWx8
BWx8

Decent workout. the only one that stayed back and lifted ***gots played bball for 2 hours pisses me off and today was my last day.

[PCFootball24]

today was my last day.

You switching schools?

[DLB13]

You switching schools?

Thought about it hard..... nah I dont think I'm switchin becuz I pretty much have a garunteed spot becuz i was very consistent . today was just our last day of weightlifting and I gotta get gym membership or sumthin becuz my weights are too light and I have a few camps coming up next month!

[SpeedDemon5]

Thought about it hard..... nah I dont think I'm switchin becuz I pretty much have a garunteed spot becuz i was very consistent . today was just our last day of weightlifting and I gotta get gym membership or sumthin becuz my weights are too light and I have a few camps coming up next month!

Played football for 10 years. Your pretty short for a running back. Got any game film?

[DLB13]

Played football for 10 years. Your pretty short for a running back. Got any game film?

I have some of individual games but thats JV film. I'm not really 5'6 I'm about 5'7-5'9 the stats on my bodyspace are from last year when I got my physical. But me personally I'd rather be short because I have a lower center of gravity and its hard for people to tackle me.

[DLB13]

Week 17


Monday-Upper Body


DB Flat Bench

Pushupsx20
20x20
40x10
40x10
40x10

DB Incline Bench

35x20
35x20

Barbell rows

90x8
90x8
90x8

Standing Military Press

75x8
75x8
75x8


Barbell Curls

55x8
55x8
55x8

Bench Dips

BWx30
BWx20


Great workout down to the point took about thirty min. Talked to my grandma about the gym membership she said that i can get one but now I Just need to find a ride to and from the gym possibly could start next week!!! Fawk Yea!!!

[DLB13]

Hill Sprints x 5

1st time doing hill sprints... kicked my a**! looking to increase the amount of sprints by one each week. My quads feel like Jell-o lol Hoping to get my speed up this summer and come in camp in great shape! Lower body tommorow!

[DLB13]

Week 17


Wednesday-Lower Body


Vertical Jumps

BW+5lbsx3
BW+5lbsx3
BW+5lbsx3
BW+5lbsx3
BW+5lbsx3

DB Bulgarian Split Squats

20x10(each leg)
20x10(each leg)
20x10(each leg)

GHR's

BWx10
BWx10
BWx10

DB Calf Raises

20x25
20x25
20x25


Hamstrings were kinda sore from the hill sprints from yesterday but still a good workout!

[DLB13]

Speed Training + Plyos Today:
10yardsx5
20yardsx5
30yardsx2
40yardsx2

Tuck Jumps 3x8
Lateral Cone Jumps 3x10

Great Workout. Really dedicating this summer to speed training #Hardworkpaysoff

[DLB13]

Oh yeah forgot to tell yall that I'm transferring schools so its gonna be tougher to get a starting spot but thats whats all the hardwork for! Now i gotta work even harder this summer.

[DLB13]

Week 17


Friday-Upper Body


DB Pushups

BWx40
BWx16
BWx16

Barbell Rows SS Reardelt Flyes

95x8 SS 10x8
95x8 SS 10x8
95x8 SS 10x8

DB Lateral Raises

20x12
20x12
20x12

Barbell Curls

60x8
60x8
60x8

SkullCrushers

55x10
55x10
55x10

Back was sore as hell since last night for some reason??? but the workout was okay

[DLB13]

Week 18


Monday-Upper Body


Bench Press

95x10
145x8
175x3<-------PR

As short warmup because i was at my cousin house and had to go somewhere

DB Incline Press

35x20
35x15

DB Rows

35x12
35x12
35x12

DB Military Press

35x10
35x10
35x10

Barbell Curls

60x8
60x8
60x8

Bench Dips

BWx33
Bwx17

I hate working out in the mornings felt like I was gonna puke but I'm hype cuz I finally got 175 more than once!

[DLB13]

Hill Sprints + Core Work Today:

Hill Sprints x 6

Weighted Crunches+10lbs-3x15
Russian Twists+10lbs-3x15
Hip Thrusts-3x15
Planks-3xFailure

i tell you those hill sprints kick my a*s I was gasping for air lol but I know in the end it will all pay off in the end!

[DLB13]

Week 18


Wednesday-Lower Body


DB Bulgarian Split Squats

BWx15(prisoner squats)
20x10(each leg)
35x10(each leg)
35x10(each leg)
35x10(each leg)

DB Squats

35x12
35x12
35x12


GHR's

BWx8
BWx8
BWx8

Calf Raises

BWx20
BWx20
BWx20

I felt sick all throughout the workout......Speed training tommorow hopefully I'll feel better!

[DLB13]

Week 18


Friday-Upper Body


DB Push-Ups

BWx41
BWx18
BWx7

Barbell Rows

95x8
100x8
100x8
100x8


DB Lateral Raises

20x12
20x12
20x12
20x12

Barbell Curls SS Bench Dips

60x8 SS BWx25
60x8 SS BWx25
60x8 SS BWx25
60x8 SS BWx25

Then did some core work.

great workout felt pretty good. but I couldn't do any speed work because I can barely walk my glutes and hamstrings are still sore as fawk from those split squats :/ ....Hopefully i'll be able to workout with my new teammates next week!

[lynx621]

Good job bro! Making some nice progress!

[DLB13]

Week 19


Monday-Upper Body


Floor Press

120x8
120x8
120x8

Forgot the warm-ups so just posted the working set.

Incline DB Press

35x20
35x20

Barbell Rows

100x10
100x10
100x10

Standing Military Press

80x8
80x8
80x7(fail on last rep)

Bicep Curls SS Bench Dips

60x10 SS BWx15
60x10 SS BWx15
60x10 SS BWx15

Really gettin tired of workin out at home! but I guess I gotta deal wit it until I can go workout at my old school..

[DLB13]

Hill Sprints + Plyos:

Hill Sprints x 7

Box Jumps- 3 sets 3 reps

[DLB13]

Week 21


Monday-Upper Body


Bench Press

90x15
140x10
170x5
170x3


Incline Bench Press

90xF
90xF
90xF

Barbell Rows

115x5
115x5
115x5

Standing Military Press

95x3
85x5
85x5

Bench Dips

BW+35lbsx20
BW+35lbsx20
BW+35lbsx20

Barbell Curls

65x7
65x7
65x7
65x7

Worked out at my cosuins house felt pretty good!

sorry just didnt feel like posting lately

[DLB13]

Week 21


Tuesday-Lower Body


Leg Extension

110x15
125x12
125x12
125x12

Barbell Lunges

75x10
75x10
75x10

Hamstring Curls

65x8
65x8
65x8
65x8

calf Raises

BW+65lbsx15
BW+65lbsx15
BW+65lbsx15

Great workout...i hate doing leg extensions for my main exercise but I need to get my legs bigger and plus thats all my cousin had at his house.I miss squats </3.

[DLB13]

Week 21


Thursday-Lower Body


Bench Press

90x10
155x9
then a few drop sets


Leg Extension

125x12
125x12
125x12

Barbell Rows

115x7
115x7
115x7


Barbell Lunges

85x10
85x10
85x10

DB Lateral Raises

20x12
20x12
20x12

Hamstring Curls

70x8
70x8
70x8
70x8
25x15

Holy shiit my lower body is sore as fawk!

[DLB13]

Hill Sprints+40's+Plyos:

Weighted Hill Sprints x 10

40 Yard Dashes x 3

Squat Jumps- 3x8

really gonna kick my conditioning up a notch btw today was a speed training session. camp is about to start in 2 weeks. getting a speed ladder for my birthday so now i can work on my footwork for a solid 6 weeks hopefully I'll see some improvement not expecting anything to big!

[DLB13]

1 mile run
100 pushups
100 squats
150 calf raises
core work consisting of sprinter sit-ups, russian twists, and planks in a circuit went through it 3 times.

did pretty good on the mile on stopped one time. probably gonna run a mile and do bw circuits on saturdays to get in shape.

[Drizzy10]

In brah, keep up the hard work!

[DLB13]

Week 22


Monday-Upper Body


Bench Press

95x10
145x10
175x5
175x3

Incline Bench Press

125x8
125x8
125x8

Standing Military Press

95x5
75x10
75x10


Barbell Rows

115x7
115x7
115x7

CGBP

125x8
125x8
105x8

Bicep Curls

65x8
65x8
65x8

[DLB13]

Finally worked out with my new team this morning. we did shiitload of conditoining and plyos. L cone drill, Pro agility, 300 yard shuttle etc. It wasnt really to much size the Fuuckin fulback was smaller then me ! I'mnot saying its gonna be easy but its not much competition except this kid thats in summer school hes about my weight but about 5'10, but i cant sleep on this other hes a little bit shorter than me and wayy smaller but he's fast as fuuck 10.3 in the 100.

[DLB13]

Week 22


Wenesday-Lower Body


Leg Extensions

130x12
130x12
130x12

Lunges

95x10
95x10
95x10

Hamstring Curls

75x8
75x8
75x8
60x15
50x15

Calf Raises

BWx50
BW+50lbsx25
BWx25

Good day.

[Jrome1]

Nice man keep working hard. it looks like you got some competition with that speedy kid, good luck.

[DLB13]

Week 22


Thursday-Upper Body


DB Bench Press

55x10
55x10

Alternating Med. Ball Push-Ups

BWx15
BWx10

Front Plate Raises

35x6
35x6
35x6

Regular Dips

BWx10
BWx10

Box Jumps holding DB's

BW+20lbsx3
BW+20lbsx3
BW+20lbsx3


Probably the best day of the summer finally back in a real weightroom lol. really wasn't much of a real workout just tryed to get a little lifting in before my we left. but anyways b4 I lifted we did a **** ton of agility drills, ladder work, and conditioning. Man i really like this new school, this the first time i've done plyos with a football coach that actually knows his stuff !

[DLB13]

Week 23 (last week before camp)


Monday-Upper Body


Bench Press

95x15
145x15
175x4(wtf! this felt heavy as a bish !)

Incline Bench

145x6
145x5

DB Lateral Raises

20x12
20x12
20x12

Barbell Rows

115x8
115x8
115x8

Bicep Curls

65x8
65x8
65x8

CGBP

125x8
125x8
125x5

Decent workout in my cousins basement tonight.. creepy as fawk down there at night lol

[DLB13]

Week 23 (last week before camp)


Tuesday-Lower Body


Leg Extensions

120x15
130x12
130x12
130x12
90x15

DB Lunges

20x12
20x12
20x12

Hamstring Curls

80x8
80x8
80x5
60x10
50x15

Calf Raises

BW(with added ROM)x50
BW+25lbsx25
BW+35lbsx25

Idk why but I'm really pissed that i haven't squatted since fawkin June sone really cant wait till next week ! hopefully still can get 315 parallel.

[DLB13]

Week 23 (last week before camp) [/color]


Friday-Upper Body


Bench Press

95x15
155x11 <-------PR !
155x5

Standing Military Press

105x5 <---------PR 1 idk how i did it
95x5

Barbell Rows

115x8
115x8
115x8

Bicep Curls

65x8
65x8
45x21's

Bench Dips

BWx50

diidn't do full body because i'm trying to keep my lower body fresh for camp next week !