off-season football workout! Let's throw some weight around!

[tyler40]

This is my first full week of the program I am starting. I found this on the internet and liked the intensity and amount of exercises. THIS IS NOT MY program, simply one that I am interested in and will do for ten weeks and see where I end up!

Current maxes: Bench press: 385 Incline: 345 Squat(I do this on smith machine, easier on my knees. I know probably the pussy way out -495 to 90 degrees Clean: 305

Monday (4/26/10)--Upper Body Day 1!

Bench Press-Sets: 6,6,6,4,2 Weight: 295,295,295,315,335--Should have started a bit higher and ended 5-10 pounds heavier on last set

Incline Bench: 8,6,6,4,4 Weight: 235,275,275,275,275--First set went well, I jumped up too much weight for next sets and struggled to eek out all the reps. Going to work on keeping weight a little lower and not arching back next time!

Push Press: 6,6,4,4 Weight: 155,155,175,175--Went fairly light on this lift because I think it works my legs more. Also my technique is fairly poor on this so I'm trying to make it better!

Bent over row(barbell): 4x6 Weight: 185,185,205,205--Ready to throw on more weight next week

Cable tri extensions: 3x6 Weight: 175,190,200--Love this exercise felt a good pump!

DB Curls: 8,8,6,6 Weight: 50's,60's,60's,60's--Last set was tough!

DB Shrug: 4xfail Weight: 100,100,100,100--Did 12 reps for first two sets and 10 reps on last two. Feel really accomplished after squeezing out the last rep on this lift


Lower body day tomorrow, time to put some time in on the squat and power clean!

[tyler40]

Also, if anyone has some good ideas for a light speed/vert program to add let me know! I sprained my ankle about 3 weeks ago so it's not feeling great but I'd like to go light on it for at least a week or two to see how it feels. My 40 time is something I would really like to improve on, maybe shave 2 tenths off if at all possible so if you have some personal experience that would work I would greatly appreciate it!

[tyler40]

Well Day 2 down....Really exhausted after this workout but it feels great! Took about 2 hours though between warm-up and stretching afterwards.

Pre-workout: 2 scoops of N.O. Xplode

Started out by warming up for roughly 5-10 minutes doing some jogging and various things like back pedal, walking lunges, karaoke, etc.

Hang Clean: Sets: 6,6,4,2 Weight: 225,245,265,295(ended up getting it 4 times)--Should have started at a higher weight...going to try 305 for 2 reps pretty sure I'll be able to get it easy

Squat: 6,6,6,4,2 Weight: 405,405,405,425,445--Had to push hard to get all the reps out but I accomplished it! And yes I did these on the smith machine again? (I believe that is what it's called lol)

Hex Bar dead lift: 8,6,6,4,4 Weight: 275,315,365,405,405--Started out too light but the last two sets were pretty tough

Front Squat: 6,6,4,4 Weight: 225,245,275,285--Solid tough lift

Lunges: 3x8 weight: 115 BB--Not too bad but by this time my legs were exhausted

Not sure what to exactly call my next lift....lay with my back flat on the floor with my feet on a large exercise ball. Lay one leg across the other and move my heel to my butt while raising my hips. I did 2 sets of 8 for each leg, definitely started cramping up though towards the end.

Calf raises: 8,8,6,6 Weight: On the calf machine....250,270,290,290

Weighted V Crunch: 3x10 Weight: 45,70,90

Trunk Twist: 2xfail Used a 10lb med ball and completed 100 for first set and 75 for second

Decline sit-up 45lb plate, one set of 25.


Post Workout: 1.5 scoops of Nitro-peak protein mixed with 2% milk.

Luckily tomorrow is my day off because I'll be feeling this one! I am going to play a game of intra-mural softball tomorrow though. It was kind of funny a guy asked me mid-workout if I had just got out of the sauna haha a little sweaty. Still looking for some light speed/vert work to incorporate in about 2 or 3 days a week if there are any suggestions they would be greatly appreciated!

[tyler40]

Ahh...today definitely did not go as well as I had hoped lol I felt like my numbers were much lower than they should have been...I'm beginning to wonder already if I am overloading on mondays or if there is simply not enough recovery time. Maybe I was just extremely exhausted after the first lift, who knows. I plan to stick with it for at least 2 more weeks and see where I am by then. If I continue to decline I may have to switch something up.

Thursday (upper body day 2)

Incline DB Press: Set: 10,8,8,6,4 Weight: 70's,80's,90's 100's--Actually felt I could start a bit higher with less jump in between sets. After completing the rest of the workout idk though.

Bench Press: 10,8,8,6,4 Weight: 275,285,285,275,265--Weights were really messed up on this one. First set felt pretty good but after that....o my.

Seated Military (Smith machine) 6,6,4,4 Weight: 185,195,195,195--one of the few lifts that felt solid all the way through

Lat pull (front) 3x6 Weight: 175,205,205--Another lift that went fairly well

Close grip bench 6,6,4,2 Weight: 225,245,250,255--Decent, not overwhelmingly great by any means

Weighted dips 8,8,6,6 Weight: 45lb plate on belt w/chain for first two. 70lb for last two.

BB Curl 10,8,8,6,4 Weight: 85lb

Pull up(bodyweight) 5xfail--17,12,16,10,10--These were definitely challenging


same supps as before (N.O. Xplode pre-workout and 1.5 scoops of Nitro-peak protein afterwards. I'm hoping that I feel stronger tomorrow and have a solid lower-body day. Time to finish up papers for finals next week and get a good night's rest!!