Football Player Log: Because I want it Forever

[svillasenor]

Brief Overview:

I played Division One football at the University of Nevada, Reno, and was the starting free safety; however, going into my junior year I suffered what our training staff later concluded to be a career ending injury. But back to the beginning, I was forced to play that season, due to the fact the training staff assumed I was faking an injury. But, after our bowl game had concluded I came home for a second opinion. I had broken my clavicle, collar bone, and torn some ligaments in my right shoulder. For my sake, I am glad I refused to play so I received a medical red shirt, but the initial damage on the MRI was only the beginning. Due to playing and intense pain brought onto the shoulder I was diagnosed as having nerve damage along my right arm that would cause it to go numb at times and lose all feeling. After two years of rehab I finally was cleared to play again; however, depression from not playing had set in and I became anorexic, just 8 months ago I was 120 pounds (see prior posts and pictures). Now after 6-7 months of weights, I am back up to 240 pounds with roughly 11-13% BF. Just this past week I signed a contract to play in Spain this coming January so my 8 week preparation starts today. This log will be meant to show those that even when training hard and doing extensive cardio, you can maintain overall muscle mass and strength, if in fact your diet is on point. The log will feature both weight room workouts and on the field conditioning, speed, and plyometrics workouts. My diet will also be in detail for those who want to know how to eat while doing this much work. This will be an 8 week log as previously stated, leading up to my departure to Barcelona, Spain. Thank you.

[svillasenor]

(Roughly 8:30 am)
Breakfast: 2 cups of Oats, 4 egg whites, and 1 scoop Dymatize Elite Whey

Pre-Workout: 1 scoop Gaspari Superpump 250

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 75lbs x 50, Warm-Up 85lbs x 25, 115 x 10, 115 x 10, 120 x 8, 120 x 8, drop sets of 100 reps
Incline DB Flies: 40 x 20, 50 x 10, 55 x 10, 75 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 240 x 15, 255 x 10, 275 x 8, 275 x 8, drop set of 100 reps.
Dips: 4 sets to failure

Abs: Weighted Rope Pulldowns: 4 sets to failure at 175lbs and Hanging Leg Raises 3 sets to failure

Post-Workout: 2 cups of Special K Cereal with 2 scoops of Whey

Lunch: 9oz Morans 96/4 Ground Beef, Sweet Potatoes, and Veggies

Plyometrics and Footwork Workout (45 minutes): 2 scoops of Scivation Xtends

Snack: Muscle Milk and granola bar

(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set of 100 reps
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 65s x 6, drop set of 50 reps
Concentration Curls: 4 sets of 8 each arm x 40lb DB
Standing Cable High Curls: 40 x 20 reps, 50 x 20 reps, 60 x 13 reps, 70 x 12 reps
Preacher Curls: 135 x 6 for 4 sets
Seated One Arm Machine Curls: 3 sets of 140lbs x 8 each arm

Post-Workout: 2 scoops Whey and a Cliff Bar

Dinner: 2 6oz chicken breasts, 2 cups of oats mixed with 2 tbsps of PB and 2 packs of splenda

Snack: 32oz Cottage Cheese

[LB42]

interesting story, I'll definately follow this one. What are your expectations of spanish football?

[svillasenor]

interesting story, I'll definately follow this one. What are your expectations of spanish football?

To be honest I am just going with an open mind. I have two other American teammates I am meeting up with there so hopefully everything goes smoothly. I know that the level of play is not that same as here stateside but after what I have been through I am just fortunate that some one has given me the opportunity to play again. So I am just going with the expectation that as long as I just play how I know I can, I should be fine. And what else can I complain about, 23, single, and in Barcelona, it should be lovely.

[GermanBarbarian]

Good luck OP

[svillasenor]

Good luck OP

Thank you.

[rcmitch8]

Hey buddy. I did the same thing as you. I played qb at maryland and ended up going oversees to play in both finland first and then austria. Its a great experience and somethingthat you will never forget. You have to lower your expectations going over there because football is much different. If you go over there with the same mentality that you have in college it will not be fun. The players from europe do not get paid and do it just because its a hobby. The majority dont take it very seriously. If you go over there with the mind set of working hard, teaching them the game and getting paid to be on vacation you will absolutely love it. I played AF2 and its a joke. Dont go that route. If your looking for good competitive football oversees I suggest after the season looking into going to austria or germany as they have the two best leagues. Good luck and have a lot of fun.

[rcmitch8]

And also if your looking to get paid more def look at austria and germany. Spain is one of the lowest salaried leagues. Look for teams like Hoenems Blue Devils and Vienna Vikings. They will dish out very good cash.

[DocHollidy]

And also if your looking to get paid more def look at austria and germany. Spain is one of the lowest salaried leagues. Look for teams like Hoenems Blue Devils and Vienna Vikings. They will dish out very good cash.

how much is considered good cash?

[rcmitch8]

how much is considered good cash?

They pay in euros so it makes whatever you are making even better. Finland it was between 400-600 euros a week depending on bonuses and wins, and Austria was about 500-700. Much better than the 200 you get for a win in AF2 and 169 you get for a loss. Its a joke. And 15 hr bus trips dont make it much better.

[Rudyy]

Incline DB Bench: Warm-Up 75lbs x 50, Warm-Up 85lbs x 25, 115 x 10, 115 x 10, 120 x 8, 120 x 8, drop sets of 100 reps
I

You literally do 75lb Db x 50 for a warm up???????

[svillasenor]

You literally do 75lb Db x 50 for a warm up???????

Hey bro, sorry I have not updated for checked this log because my season here in Spain has been pretty demanding. Busy traveling now that European Championships have started. Yes I would warm-up with 75lb DB for 50. I would use the rest pause technique however. I may get 25-35 initially, rest for 30-60 seconds and hammer out the rest.

[ashylarryku]

you are a friggin BEAST man! lol seriously, i just saw you're transformation article and it's really inspiring. makes me want to go back to the gym right now! and then hit up a buffet! lol

hope you continue to log this for some time cause i'm definitely subbed

[pigskinmuscle66]

Mad respect for turning your life around and doing something you love.

[PitbullJR]

Brief Overview:

I played Division One football at the University of Nevada, Reno, and was the starting free safety; however, going into my junior year I suffered what our training staff presumed to be a career ending injury. I was forced to play that season, due to the fact the training staff assumed I was faking an injury. But, after our bowl game had concluded I came home for a second opinion. I had broken my clavicle, collar bone, and torn some ligaments in my right shoulder. For my sake, I am glad I refused to play so I received a medical red shirt, but the initial damage on the MRI was only the beginning. Due to playing and intense pain brought onto the shoulder I was diagnosed as having nerve damage along my right arm that would cause it to go numb at times and lose all feeling. After two years of rehab I finally was cleared to play again; however, depression from not playing had set in and I became anorexic (see prior posts and pictures). Now after 6-7 months of weights, I am back up to 240 pounds with roughly 11-13% BF. Just this past week I signed a contract to play in Spain this coming January so my 8 week preparation starts today. This log will be meant to show those that even when training hard and doing extensive cardio, you can maintain overall muscle mass and strength, if in fact your diet is on point. The log will feature both weight room workouts and on the field conditioning, speed, and plyometrics workouts. My diet will also be in detail for those who want to know how to eat while doing this much work. This will be an 8 week log as previously stated, leading up to my departure to Barcelona, Spain. Thank you.

Did Mastro recruit you and was Brian your trainer for PT? I ask because I know some people who played at UNR. Hit me up and do your thing.

[svillasenor]

Did Mastro recruit you and was Brian your trainer for PT? I ask because I know some people who played at UNR. Hit me up and do your thing.

Yeah Mastro was our RBs coach. Who do/did you know on the team?

[svillasenor]

Wow man, I am inspired, and TBH I didnt know there were other leagues then the NFL CFL and EFL. But its funny because your thread name says you want it forever which reminds me of a song I always listen to before I practice by Drake called forever. Good luck, keep fighting.

Thanks man, I appreciate it a lot!

I don't know much about football, but even I know that playing in the NFL is quite an accomplishment I'm sure you can do it, keep working hard man!
You are really lean at 241 lbs, so I assume you're really strong as well. What are your lifts?

Thank you. I just try to push as much weight as possible. I separate my workouts, meaning I only train one body part at a time in the gym. If I do a double weight room day it is only something like Chest, in the morning, with a biceps workout at night, similar to what I did today.

[beertank23]

wow, football in spain? awesome OP.

[svillasenor]

wow, football in spain? awesome OP.

Yeah, I have heard nothing but great things about the people, culture, and environment over seas so I am really excited.

[PitbullJR]

Yeah Mastro was our RBs coach. Who do/did you know on the team?

Man I know everyone on that team. Mike ball, Kap, Luke, Brandon, Arthur, Vai, Thadeus, Mo

[svillasenor]

Man I know everyone on that team. Mike ball, Kap, Luke, Brandon, Arthur, Vai, Thadeus, Mo

Whats your name?

[svillasenor]

Saturday I took entire day off, Sunday weights coming when I get back, no field stuff today. Just me and a date with cast iron.

[svillasenor]

(Wake Up)

Breakfast: 2 cups of oats, 1 scoop Dymatize Elite Whey, 5 egg whites

Pre-Workout: 1 scoop Whey

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 275 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 2, 315 x 2
Stiff Legged Deads: 135 x 20, 225 x 15, 225 x 15, 315 x 8
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 4 sets of 20, at various weights.

Post Workout: Metrx Big 100 Graham Cracker Pie Crust Bar and 1 scoop Whey

Lunch: 2 9oz 96/4 beef patties, 2 slices cheddar cheese, and whole wheat bun

Snack: MRP and granola bar

Dinner: 2 Chicken Breasts, Grilled Cheese Sandwich, and a Peanut Butter Sandwich

Snack: 24 oz Greek Yogurt with Peanut Butter

[svillasenor]

Morning: Back Work Out
Afternoon: Position Specific Drills as well as other on field drills
Evening: Triceps

[svillasenor]

(Wake Up)

Breakfast: 2 cups of oats, 1 scoop Dymatize Elite Whey, 5 egg whites

Pre-Workout: 1 scoop Whey

Leg Workout:
Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 275 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 2, 315 x 2
Stiff Legged Deads: 135 x 20, 225 x 15, 225 x 15, 315 x 8
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 4 sets of 20, at various weights.

Post Workout: Metrx Big 100 Graham Cracker Pie Crust Bar and 1 scoop Whey

Lunch: 2 9oz 96/4 beef patties, 2 slices cheddar cheese, and whole wheat bun

Snack: MRP and granola bar

Dinner: 2 Chicken Breasts, Grilled Cheese Sandwich, and a Peanut Butter Sandwich

Snack: 24 oz Greek Yogurt with Peanut Butter

Late Night: Kind of hungry, but also lazy, took an MRP and cliff bar.

[svillasenor]

Sprints: 10 hill sprints (roughly 65-75 degree angle street, 80 yards) with weight vest.

Shoulder/Trap Workout:

Warm-Up: Smith Machine Shoulder Press: (135 x 2 x 20, 185 x 2 x 12, 225 x 2 x 8/
Seated DB Shoulder Press: 75 x 10, 90 x 2 x 8, 100 x 2 x 6-8
Hammer One Arm Shoulder Press: 2 Drop sets of 3 45's x 10, 2 45's x 12, 1 45 x failure
DB Front Flies: 5 sets of 10-12 (35, 45, 65, 75 x 2)
DB Side Laterals: 4 sets of failure (25, 35, 45, 55)
Bent Over DB Raises: 35 x 2 x 15, 45 x 2 x 10
Reverse Pec Deck: 2 drop sets to failure
Shruggs: 4 sets of 10-30 reps (135, 225, 315, 405, with one drop set at end)
Upright Rows: 135 x 3 x 10-15

[07hudson]

Still looking strong in here man. Impressive lifts all around. Where did you get your weighted vest?

[svillasenor]

Leg Workout:

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 (10 reps)
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8
Lying Single Leg Curls: 3 sets x 10 reps (90 x 2, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225

[svillasenor]

Still looking strong in here man. Impressive lifts all around. Where did you get your weighted vest?

I got it off of Eastbay, it is the Sparq one with added weights to the max.

[svillasenor]

Tuesday:

Leg Extensions: 5 sets of 20 at the following weights: 255 x 3, 300 x 2
Leg Press: 16 45lb plates x 20, 18 45lb plates x 10, 20 45lb plates x 8, 22 45lb plates x 6, 24 45lb plates x 5
Hack Squats: 4 sets of 15 at the following weights: 225 x 1, 315 x 2, 405 x 1
Stiff Legged Deads: 135 x 20, 135 X 20, 225 x 15, 225 x 15, 315 x 8, 405 x 6, 495 x 4
Lying Single Leg Curls: 3 sets x 10 reps (70, 80, 100)
Seated Leg Curls: 5 sets of 15 at the following weights: 225, 240, 255 x 3
Glute Machine: 3 sets of failure at 225
Ab/Adductor Machines: 3 sets of failure at 225
Standing Calves: 2 sets of 20, at various weights.

Wednesday:


Incline DB Bench: Warm-Up 80lbs x 20, Warm-Up 80lbs x 20, 100 x 10, 110 x 10, 115 x 8, 125 x 8, drop set
Incline DB Flies: 40 x 20, 50 x 10, 50 x 10, 85 x 10, 85 x 10
Flat DB Bench: 115 x 10 for 5 sets
Hammer Push Press: 255 x 10 x 3
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure, multiple angles (high, middle, low) (60/40)

Triceps: 4 core exercises of close grip bench, skull crushers, weighted dips, pushdowns, and a super set of seated one arm extensions and v bar push downs.

Track Sprints (100m and 200m) later today at the track.