I'm trying to get back into football as well. Will be following.
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10-26-2009, 07:57 PM #61
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10-27-2009, 02:59 PM #62
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Tuesday Workouts
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 sludgeLast edited by svillasenor; 10-28-2009 at 08:13 AM.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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10-27-2009, 05:56 PM #63
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10-28-2009, 08:14 AM #64
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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10-28-2009, 04:42 PM #65
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Wednesday
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 SludgeLast edited by svillasenor; 10-28-2009 at 10:26 PM.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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10-28-2009, 04:56 PM #66
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10-28-2009, 05:17 PM #67
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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10-28-2009, 06:37 PM #68
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10-28-2009, 06:46 PM #69
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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10-29-2009, 10:17 PM #70
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Thursday
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 ButterBB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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10-30-2009, 09:31 AM #71
- Join Date: Dec 2004
- Location: Ohio, United States
- Age: 34
- Posts: 1,048
- Rep Power: 315
Sorry to hear about your loss man. Stay strong and keep workin.
-------Mar 1st - June 1st fat loss competition-------
03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
06/01 (---) Final weigh in.
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10-31-2009, 11:26 AM #72
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Saturday
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.Last edited by svillasenor; 10-31-2009 at 09:50 PM.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-01-2009, 12:06 PM #73
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Sunday
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 PBLast edited by svillasenor; 11-01-2009 at 04:08 PM.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-01-2009, 03:20 PM #74
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11-01-2009, 04:05 PM #75
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-01-2009, 04:08 PM #76
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11-01-2009, 07:27 PM #77
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11-01-2009, 07:50 PM #78
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11-02-2009, 08:24 PM #79
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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11-02-2009, 08:28 PM #80
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Monday
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 MyofusionLast edited by svillasenor; 11-03-2009 at 01:37 PM.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-02-2009, 08:29 PM #81
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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11-03-2009, 09:38 PM #82
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Tuesday Workouts
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 ButterBB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-03-2009, 10:30 PM #83
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11-04-2009, 11:38 AM #84
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Wednesday
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 MyofusionLast edited by svillasenor; 11-05-2009 at 08:42 AM.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-04-2009, 12:02 PM #85
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11-04-2009, 12:08 PM #86
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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11-05-2009, 08:44 AM #87
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
Thursday
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.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-05-2009, 06:52 PM #88
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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.
BB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-07-2009, 08:13 AM #89
- Join Date: Jan 2009
- Location: Marburg, Hessen, Germany
- Age: 37
- Posts: 1,140
- Rep Power: 289
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 hamburgerBB.Com Male Transformation of the Week Winner
http://www.bodybuilding.com/fun/male-transformation-sergio-villasenor.htm
Football Players Log: Because I want it Forever
http://forum.bodybuilding.com/showthread.php?p=399320431#post399320431
Personal Blog: http://importedgoods2010.blogspot.com/
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11-07-2009, 10:17 AM #90
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