Football Player Log: Because I want it Forever

[chevy572bb]

I'm trying to get back into football as well. Will be following.

[svillasenor]

Breakfast: Oatmeal and Myofusion type sludge (I have had a strong craven for this as of late)

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 1, 315 x 2, 405 (only 6 reps)
Stiff Legged Deads: 135 x 20, 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.
Seated Calves: 2 sets of 20, at various weights.

Post: 2 EAS Myoplex Shakes (Chocolate Flavored, smashed these after the workout)

Lunch: Arbys Market Fresh Turkey and Swiss, had a tablespoon of PB after when I got home too.

snack: Protein bar mrp

Dinner: Chilis sizzling fajita combo

snack: Oatmeal and myo sludge

[chevy572bb]

Breakfast: Oatmeal and Myofusion type sludge (I have had a strong craven for this as of late)

How do you make your sludge? I made some the other day with Myofusion (vanilla) and it was nasty as ****.

[svillasenor]

How do you make your sludge? I made some the other day with Myofusion (vanilla) and it was nasty as ****.

Chocolate Myofusion 2 scoops, 2 1/2 cups of Oatmeal, 1 tbsp of peanut butter, 3 packets of splenda.

[svillasenor]

Breakfast: Oatmeal, Egg Whites, 1 scoop Whey

Shoulder/Trap Workout:

Hammer Shoulder Press: 4 sets of 10-15, 5th drop set (2 45s each side x 3, 3 45s each Arnold Shoulder Press: 3 sets of 6-15 (50 x 2 warm-ups, 65, 75, 90)
DB Alternating Side and Front Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, 75 x 2)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135), superset with wide grip upright rows
DB Shruggs: 3 sets of rotations (90s)
Bent Over DB Raises: 3 sets of 10-15 (40, 50 x 2)
Reverse Peck Deck: Drop set starting at 205 to failure.

Post: Mextrx Big 100 Bar

Lunch: 9oz Chicken Breast, 2 grilled cheese sandwiches

Field Workout: Position drills/ agilty

Snack: Boston Market Roasted Turkey Meal w/ DBL Veggies

Dinner: 9oz Morans 96/4 GB with 2 cups oats

Snack: Myofusion and Oats Sludge

[chevy572bb]

Chocolate Myofusion 2 scoops, 2 1/2 cups of Oatmeal, 1 tbsp of peanut butter, 3 packets of splenda.

Thanks brah. I didn't put any oats or sugar in it so that's probably why.

[svillasenor]

Thanks brah. I didn't put any oats or sugar in it so that's probably why.

yeah I like it with oats, I love carbs, speaking of myofusion, my freakin 5lb is already going to be done. Need to get some more.

[Rinkamd]

Chocolate Myofusion 2 scoops, 2 1/2 cups of Oatmeal, 1 tbsp of peanut butter, 3 packets of splenda.

wow 2 and a half cups oatmeal, that's a lot man. maybe it's the way i'm making it but max 1 cup I'm done. Maybe if it'd taste better/better texture I'd eat more but idk..

[svillasenor]

wow 2 and a half cups oatmeal, that's a lot man. maybe it's the way i'm making it but max 1 cup I'm done. Maybe if it'd taste better/better texture I'd eat more but idk..

i meant two servings of a half cup that totals 1 cup. sorry about that. Yeah but i eat two helpings of it so it comes out to about 2 cups in the end. got to love them carbs!!!

[svillasenor]

Kind of heck tick schedule due to the loss of my aunt. So if anything is a little off its because I just havent had time.

Breakfast: Oatmeal, Egg Whites, Whey Shake

Pre-Workout: Whey Shake

Workout:

Hang Cleans: 5 sets of 8-15 (135, 225 x 3, 275 x 2)
Walking Lunges: 4 sets of 20-30 (135x 2 , 225 x 2)
Single Legged Leg Press: 4 sets of 10-12 (6 45s, 8 45s x 2, 10 45s)
Leg Extensions: 4 sets of 10 (255 x 5)
Glute Machine: 4 sets of failure (255)

Post Workout: IsoPure Shake and Rice Crispes

Lunch: Boston Market Roasted Turkey with Potatoes and Veggies

Snack: 2 scoops Myofusion

Dinner: Did not have time due to fuuneral services so I just grabbed a kashi Go Lean Bar from 7/11

Snack: 3 scoops Myofusion, Bowl of Kashi Cereal, and Peanut Butter

[federaldb59]

Sorry to hear about your loss man. Stay strong and keep workin.

[svillasenor]

Took Friday off, body was real beat, gave it a load of food and just time off. Here is what I have done today thus far. Will hit biceps and hill sprints tonight before parties. Today I came into the gym at 234lbs, which I am real happy with considering adding running and plyo work, into my already hard weight room training.

Breakfast: Oats and Egg Whites with a Whey Shake

Weightroom Training - Chest Day

Incline DB Bench: Warm-Up 70lbs x 20, Warm-Up 90lbs x 20, 110 x 10, 110 x 10, 115 x 8, 120 x 8, drop set
Incline DB Flies: 45 x 20, 55 x 10, 65 x 10, 75 x 10, 85 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
Dips: 4 sets to failure with 55lb db hanging
Cable cross overs: 3 sets to failure (50)

Post: Metrx Big 100 Bar

Lunch: 9oz Top Sirloin Burger with Cheddar cheese

(Bicep Workout)

Straight Bar Curls: Bar x 100 (warm up), Bar+20 x 20, Bar+40 x 20, Bar +60 x 10, drop set
Standing DB Curls: 35s x 25 "each arm", 45s x 12, 55 x 10, 65 x 6, 75s x 6, 85s x 4, drop set
Concentration Curls: 4 sets of 8 each arm x 60lb cable one arm curls
Standing Cable High Curls: 50 x 20 reps, 60 x 20 reps, 70 x 13 reps, 80 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: Muscle Milk

Dinner: At Rockn Fish with my brother, starter was Ahi Tuna over hawaiian style cole slaw, dinner was mixed seafood (ahi and salmon) with sweet potato fries and grilled veggies with glass of Simi wine. Too bad SC got banged out by Oregon, but the way they played they deserved to.

Snack: Oatmeal and Myofusion.

[svillasenor]

Breakfast: Oatmeal and Whey type sludge

Back Workout:

Reverse Grip Pulldowns: 5 sets of 8-12 (225, 255 x 3, 275)
Barbell Rows Reverse grip: 5 sets of 8-15 (135, 225 x 2, 315 x 2, drop set)
T Bar Rows: 4 sets of 10-15 (4 x 45s, 5 x 45s x 2, 6 x 45s x 2)
Hammer One Arm Low Row: 4 sets of 10-15 (3 45s each side x 1, 4 45s each side x 2, 5 45s each side x 1)
One Arm DB Rows: 4 sets of 15 (130 biggest DB at our gym)
Reversed Seated Wide Grip Pulldowns: 4 sets of 15 (160 x 2, 185 x 2)

Middle Snack: Rice Crisps and Myofusion

Tricep Workout: just 4 exercises: close grip bench, weighted dip, push downs, skull crushers

Post: Metrx Big 100 Bar

Lunch: Boston Market Roasted Turkey with Potatoes and Veggies

Snack: Beef Jerky and PB

[DocHollidy]

strong workouts man, just a question though any reason why you dont do the big three? Flat BB Bench, Squat, and Deadlift??

[svillasenor]

strong workouts man, just a question though any reason why you dont do the big three? Flat BB Bench, Squat, and Deadlift??

I do stiff legged deads, plus I do a big back day so I hit a lot of back with BB traditional mass movements such as Barbell Rows, TBar Rows, and heavy DB One Arm Rows, in order to get any real soreness in squats I have to load up 4 plates on each side at a minimum and I just do not like that much weight on my back, and for bench, I just repped out 225 on flat for 28 times so I like the strength I am picking up on DB inclines. Like I mentioned before, traditional football lifting just never worked for me, I was turning my wheels a hundred miles an hour and got no where in terms of size or strength. Just doing what works for me I guess.

[DocHollidy]

I do stiff legged deads, plus I do a big back day so I hit a lot of back with BB traditional mass movements such as Barbell Rows, TBar Rows, and heavy DB One Arm Rows, in order to get any real soreness in squats I have to load up 4 plates on each side at a minimum and I just do not like that much weight on my back, and for bench, I just repped out 225 on flat for 28 times so I like the strength I am picking up on DB inclines. Like I mentioned before, traditional football lifting just never worked for me, I was turning my wheels a hundred miles an hour and got no where in terms of size or strength. Just doing what works for me I guess.

got ya just curious man

[gridironwarrior]

you're the only person I know that workouts for football using a bb split. Whatever floats your boat. As long as it works, go for it

[07hudson]

Late but in

[svillasenor]

you're the only person I know that workouts for football using a bb split. Whatever floats your boat. As long as it works, go for it

There really is no reason you can not do it. However, you do need to eat alot more to get through it or else your energy levels will be low as hell.

[svillasenor]

Breakfast: 2 cups of oats, Eggs and Peanut Butter

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, 405 x 1 (only 5 reps)
Stiff Legged Deads: 135 x 20 x 2, 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
Standing Leg Curls: Drops sets starting at 150 and lowering until exhaust, 3 sets
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: Metrx Big 100 Bar

Lunch: In and Out

Snack: Myofusion Shake and Cookie (Oatmeal Raisin)

Sprint Work: 100 yard (est.) hill sprints with 35lb weight vest
Gym: Some heavy and brutal ab workout plus a little more calves

Snack: Oatmeal and PB with Myo sludge mix

Dinner: 2 Jack n the Box Chicken Fajita Pitas

Pre-Bed: Oatmeal with Peanut butter and Myofusion

[svillasenor]

Late but in

Thanks bro.

[svillasenor]

Breakfast: Oatmeal and Eggs

Shoulder/Trap Workout:

Hammer Shoulder Press: 4 sets of 10-15, 5th drop set (2 45s each side x 3, 3 45s each side)
Arnold Press: 75 x 10-15 x 2, 90 x 6-10 x 2
DB Alternating Side and Front Raises: 5 sets, 1 drop "reps not remembered" (35, 45, 55, 65, 75 x 2)
Seated DB Side Laterals: 3 sets of 20 (20)
Shruggs: 5 sets of 10-20 (135, 225, 225, 315, 405)
Upright Rows: 3 sets of 20 (135) superset with wide grip upright rows
DB Shruggs: 3 sets of rotations (90s)
Bent Over DB Raises: 3 sets of 10-15 (35, 45 x 2)
Reverse Peck Deck: Drop set starting at 205 to failure.

Post: Mextrx Big 100 Bar

Lunch: Chilis Fajitas with Black Beans and Veggies

Running Workout: Stairs with weighted vest (12 stair sets) and defensive back drills

Snack: MRP Bar

Dinner: Chicken Breast, Oats with Peanut Butter

Snack: Oats and 2 scoop Myofusion with Peanut Butter

[07hudson]

Damn, looking strong bro

[svillasenor]

Breakfast: Oats, Myofusion, and Peanut Butter Sludge

Workout: (Explosion Type Lifts)

Hang Cleans: 135 x 15 x 2, 225 x 10 x 2, 275 x 4 x 1
Walking Lunges: 225 for 2 sets, 275 for 3 sets
Single Legged Squats on Smith: 135 x 10 each leg x 1, 225 x 10 each leg x 3
Negative Squat Holds: 10 second holds x 6 x 2 sets w/ 135
Jumps Squats: 2 sets of 15 with 135

Post: Boston Market Roasted Turkey Meal with Potatoes and Veggies

Lunch: 10oz Morans 96/4 Beef Burger

Snack: Jack Links Sweet and Hot, whole bag

Dinner: Mom made some great potatoes and gravy with a big ol stack of turkey

Snack: 1/2lb of Cottage Cheese and 2 F.A.G.E. 0% Yogurt Cups

PreBed: 2 scoops of Myofusion

[07hudson]

Big cleans. How many reps you do for lunges?

[svillasenor]

Big cleans. How many reps you do for lunges?

I just walk across and back in LA Fitness where the cardio machines are, roughly 50 yards.

[svillasenor]

Taking today off, I am pretty sore after going hard the last 4 days. I will get some position specific drills in later, but those are everyday type drills I do. After doing walking lunges yesterday my legs are pretty beat so the ice tub may be a great option today. Thanks for every one following my progress thus far and if you have any questions let'em fly.

[svillasenor]

Well today was originally going to be a recovery day; however, I met up with my old Junior College coach and he put me through a pretty tough workout. 1 mile of walking lunges while towing a 45lb sled harnessed to me. Not the easiest workout I will tell you that. My legs were beat. Chest day and biceps tomorrow, but will not be running again at least until Sunday. Weight today was 237, so no real weight fluctuation as training continues.

[svillasenor]

Friday, Sorry for the late post.

Weightroom Training - Chest Day

Breakfast: Oats and Ground Beef

Incline DB Bench: Warm-Up 90lbs x 20, Warm-Up 90lbs x 20, 105 x 10, 105 x 10, 115 x 8, 115 x 8, drop sets of 100 reps
Incline DB Flies: 45 x 20, 55 x 10, 65 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
Hammer Incline Press: 3 sets of failure (225 x 2, 315)
Cable cross overs: 3 sets to failure (50)

Post: Metrx Big 100 Bar

Lunch: Powerbar and Muscle Milk (I was on the go and had to grab something)

(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: 50 x 20 reps, 60 x 20 reps, 70 x 13 reps, 80 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: Waba Grill 1 chicken bowl and 1 steak Bowl

Dinner: Waba Grill tasted so good I had the same thing twice

Snack: 2 muscle milk lights, cereal, and a hamburger

[07hudson]

Damn, lot of reps. Bet you were feeling jacked up.