Make Or Break Year .. Puttin In Work

[DLB13]

Soo Im Back . my season didnt go as planned dont even feel like talking about it . But anyways im back and ready to put in some work and push myself .. Im expecting a monster season next year ! So really my main focus this year is speed and getting my legs huge and super strong. Im Probably gonna be a DB/RB

Here Are My Currents:

Height: 5'9"
Weight: 167
Bench Press: Idk didnt max out
Squat: Idk didnt max out
Deadlift: Idk didnt max out
40 : not tested
Pro Agility: Idk

Here Are My Goals :

Height: 5'10"
Weight: 185-190
Bench Press: 245
Squat: 375
Deadlift: 315
40(im running track this year also): 4.6-4.9
Pro Agility: 4.4

[DLB13]

Week 1

Tuesday Day 1


Squats :

135x15
185x10
205x6
205x6
205x6
205x6

Leg Extensions:

60x15
60x15

Hamstring Curls:

45x8
45x8
45x8

Bench Press:
115x10
135x10
145x6
155x3

DB Military Press:

25'sx12
25'sx12
25'sx12

Calf Raises:

30x25
30x25
30x25

[DLB13]

Week 1


Wednesday Day 2


Bench Press:

Barx20
115x10
135x10
155x5
155x5
155x5

Hex Bar Deadlifts:

135x10
185x10
205x5
225x5

Inverted Rows:

BWx10
BWx10
BWx10

Dips:

BWx30

Bicep Curls:

45x8
45x8
45x8

I think Im gonna keep my workouts short and simple from now on , so i can try to get in some more running so I can be in shape for track season!

[DLB13]

Week 3


Tuesday Day 1


Squats:

135x10
185x10
205x10
225x8
235x8
245x5
275x3

Leg Extensions:

90x10
90x10
90x10

Bench Press:

Barx20
135x10
155x8
165x4
175x1

DB Military Press:

30x10
30x10
30x10

Calf Raises ( holding db's):

30x20
30x20
30x20

Dips:

30 (15,10,5)

Great Workout Today, Finally gaining my strength back ! sorry for not logging last week we were on break and i didnt really have the time to log but I did workout .. Can't wait till tommorow !

[DLB13]

Week 3


Wednesday Day 2

Deadlifts:

135x10
185x10
205x8
225x5
250x5



Bench Press:

Barx20
115x10
125x10
135x8
155x6

Chin-Ups:

15

Bicep Curls:

55x8
55x8
55x8

Good Workout the only reason im bench pressing everyday is to see if my bench would shoot up from all this bench pressing ..

[DLB13]

Week 3


Thursday Day 3

Box Squats:

135x10
185x10
205x10
225x8
250x6
205x10

Leg Extensions:

100x10
90x10
90x10

Iso Hamstring Curls:

45x8(each leg)
45x8(each leg)

Bench Press:

Barx20
115x10
135x10
155x6
115x10

Dumbbell Military Press:

30x8
30x8
30x8

Dips:

30

Calf Raises:

BW w/added Romx25
BW w/added Romx25
45(holding dumbbells)x15
45(holding dumbbells)x15


Great Workout ... Just gonna rest until monday then repeat !

[DLB13]

Week 4


Tuesday Day 1

Squats:

135x10
185x10
205x10
225x10
250x5
285x5


Leg Extensions:

100x10
100x10
100x10

Bench Press:

Barx20
135x10
145x8
155x6
165x3
175x2 <---PR

Dumbbell Military Press:

30x12
30x12
30x12

Dips:

BW+25x8
BWx8
BWx8

Had a headache throughout the whole workout .. i barely could finish the dips they had my head hurtin like hell .. But Im happy the way bench and squats are progressing ! gonna max out next week on bench pres and squats !!

[DLB13]

[Week 4


Wednesday Day 2

Deadlifts:

135x10
185x10
205x10
225x8
265x5

Bench Press:

Barx20
115x15
110x15
100x15

Dumbbell Rows:
30'sx10
30'sx10
30'sx10

Bicep Curls:

55x10
55x10
55x10

Good Workout .. gotta keep pushing through hard and just ready for tommorow's workout !

[DLB13]

Week 4


Thurday Day 3

Box Squats:

135x10
185x10
225x10
275x6

Leg Extensions:

100x10
100x10
100x10

Bench Press:

Barx20
115x5
135x12
155x5
165x3
185x1 <------Another PR (did this shxxt with ease)

Dumbbell Military Press:

35'sx8
35'sx8
35'sx8

Calf Raises:

45x15
45x15
45x20

Dips:

BWx30

Great Day today.. my coach told that my box squat should be way higher than reg. squat soo i decided to up the weight it 275 was pretty easy. BUt if you are having a bench plateau you should def. try higher fequency benching it really helps alot im hoping to max out at 190 next week ! Just gonna rest up this week !

[DLB13]

Week 4


Tuesday Day 1 (Max Out)

Squats:

135x8
185x8
225x5
255x5
295x1..too easy
315x1.......murdered it
335x1(with belt others were beltless)...Pretty happy with my progress gained my strength back in my legs easily

Bench Press:

Barx10
95x5
135x5
155x5
165x5
185x1..easy as pie
190x1...too easy
195x1.... stuggled a little bit
200x1 ALL TIME PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

GREAT DAY HIT ALL OF MY BEFORE CHRISTMAS BREAK GOALS !!! man im soo hype right now that 200 pound mark feels so great. Tommorow's gonna be a deadlift maxout/upperbody day.. gonna murder my upper body..

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[DLB13]

Week 5


Wednesday-Lower Body Day 1

Squats:

135x10
185x10
225x5
245x5
275x3
300x2

Leg Extensions:

100x10
100x10

Dumbbell Lunges:

45'sx10
45'sx10

Standing Hamstring Curls:

35x10(each leg)
35x10(each leg)
35x10(each leg)

Calf Raises:

30'sx25
30'sx25
30'sx25

Good day feels good to be back in the weight room ! only gonna do 2 days this week because the school gym wasn't open on Tuesday .. oh yea i started incorporating speed ladder work on Monday gotta get in shape for track and work on my footwork .

[DLB13]

Week 5


Thursday-Upper Body Day 2

Bench Press:

Pushupsx40
Barx10
135x3
155x3
165x3
175x3
185x3

Lat Pulldowns:

90x8
90x8
90x8
100x8

Seated Dumbbell Press:

30'sx10
30'sx10
30'sx10
30'sx10

Dips:

BWx10
BWx10

Tricep Pressdowns:

60x10
60x10

Barbell Curls:

65x8
65x8

Incline Dumbbell Curls:

25'sx10
25'sx10

Good Day My bench press is just moving on up ! Gonna work on my footwork tommorow..

[DLB13]

Week 6


Tuesday Day 1

Squats:

135x10
185x10
205x10
225x10
275x5
305x5 <------PR!


Leg Extensions:

110x10
110x10
110x10

Bench Press:

Barx20
115x10
135x8
155x6
185x2
190x2(2nd Rep Assisted)

couldnt really warm up wrestling coach was rushing me as soon as i got on the bench smh

Dumbbell Lateral Raises:

25'sx10
25'sx10
25'sx10
25'sx10

Dips:

BWx10
BWx10
BWx10


Then some random ab work...


OK today wasn't really my day .. I didnt eat like I wanted to and the wrestling coach thinks that he owns the weightroom ..

[NceGuysFinLast]

Keep up the good work man

[DLB13]

Week 6


Wednesday Day 2

Trap Bar Deadlifts:

135x10
185x10
205x10
225x8
245x5
295x3

Bench Press:

Barx20
95x10
125x15
115x15
95x15

Lat Pulldown:

100x10
100x10
100x10

Straight Bar Bicep Curls:

65x8
65x8
65x8

Hanging Leg Raises:

BWx10
BWx10
BWx10


Decent workout .. i believe my deadlift should be up there with squat !

[DLB13]

Week 6


Thursday Day 3

Box Squats:
135x10
205x10
225x10
275x5
295x5


Leg Extensions:

110x10
110x10
110x10

Bench Press:

95x10
135x8
155x6
190x2


Dips:

25

I couldn't really do much today because they made us run outside for 45 min. I only had 30 min. to lift so i was kinda in a rush ..

[DLB13]

Worked on my footwork today !

Ladder work :

*Up and Back with a 5 yard sprint after

Skiers
One Legged Run Through
Icky Shuffle
Run Through
In-and-Outs

Did 4 sets of each drill . Then I did a few RB drills .

Feel like Im getting better and better each time I do these ladder drills. I guess I'll see if they are working once track season comes around !

[DLB13]

Week 7


Tuesday Day 1

Squats:

135x5
185x5
205x5
225x5
275x5
315x5 <------PR!


Leg Extensions:

110x10
110x10
110x10

Bench Press:

Barx20
115x5
135x5
155x5
185x2


Dumbbell Military Press:

30'sx8
30'sx8
25'sx10
30'sx10

Dips:

BWx10
BWx10
BWx10

I keep hittin Pr's on my squats but bench seems like its goin down ..

[DLB13]

Week 7


Wednesday Day 2


Hex Bar Deadlifts:

135x5
185x5
205x5
225x5
275x5
305x3 <-----All Time PR!

Lat Pulldowns:

100x10
100x10
100x10

Hamstring Curls:

55x10
55x10

Straight Bar Bicep Curls:

65x8
65x8
65x8

Great Workout Hype about settin a all time PR !! . I also had one our lineman working out with me hes pretty small about 5' 170 but he has great technique .

[DLB13]

Week 7


Thursday Day 3

Box Squats:

135x5
185x5
205x5
225x5
275x5
315x5
335x5 <----PR!
My coach told me that i need to go up in weight because box squats are way easier than reg. squats

Leg Extensions:

120x10
120x10
120x10

Bench Press:

Barx10
95x5
115x5
135x5
155x5
185x3
190x3 (last rep assisted)

Dumbbell Lateral Raises:

25'sx12
25'sx12
25'sx12

Dips:

BWx10
BWx10
BWx10
BWx10
BWx10

I think I had maybe on of the best workouts ever ! The dips just felt so easy .

[DLB13]

Ladder Drills and Plyos today:

Skiers
One Legged Run Through
Ickey Shuffle
Run Through
Shuffle Through

*did each up and back

Plyos;

Pogo Jumps-3x8
Front to Back Line Jumps-3x10 sec
Side to Side Line Jumps-3x10sec.
Shock Lunge-3x10

Then I Did AB ripper X !

it was cold af outside ! but i pushed through ..

[DLB13]

Ladder Drills and Plyos:

Skiers
One Legged Run Through
Ickey Shuffle
Run Through
2 in 2 out

up and back

Plyos:

Tight Tuck Jumps-2x10
Lunge Jumps-3x15
Squat Jumps(went down slowly)-3x10
Knee Drives with band-2x20

Raining and my throat was kinda sore but it was a pretty good workout. P.S. Might not be able to workout this week because of exams but imma try to get in a workout tommorow !

[DLB13]

Ladder Drills and Plyos:

Skiers
One Legged Run Through
Ickey Shuffle
Run Through
Ali Shuffle

Up and Back Went through it 5 times

Plyos:

Tuck Jumps-4x8
Lunge Jumps-3x15
Squat Jumps(go down really slow then explode up)-3x10
Band Walks-3x6
Knee drives with band-2x20

Great Workout didnt have school today .. Weight Room Tommorow just gonna pick right up where left off at !!

[DLB13]

Week 8


Tuesday Day 1

Squats:

135x5
185x5
205x5
225x5
295x5
325x5 <----PR!


Dumbbell Lunges:

45'sx10
45'sx10
45'sx10

Bench Press:

Barx10
95x5
115x5
135x5
155x5
165x5
175x5
185x5 <------ ANOTHER PR ! Let's Go

Dumbbell Lateral Raises:

25'sx12
25'sx12
25'sx12

Dips:

BWx10
BWx10
BWx10

Feels good to be back home in the weightroom ! lol But nah today was a beast day I hit a PR in my squat and bench press !!

[DLB13]

Week 8


Wednesday Day 2

Hex Bar Deadlifts:

135x5
185x5
205x5
225x5
295x5
315x3 <------PR! couldve banged out more reps the way I was feeling today !

Pull Ups:

BWx3
BWx3
BWx3
BWx3

Lat Pulldowns:

110x8
110x8
110x8

Straight Bar Curls:

70x8
70x8
70x8
70x8

Planks:

BW+45xFailure
BW+45xFailure
BW+45xFailure

prety Good day That week off has really helped alot !

[DLB13]

Week 8


Thursday Day 3

Box Squats:

135x5
185x5
205x5
225x5
295x3
315x3
335x5
350x5<-------PR !

Dumbbell Lunges:

45'sx10
45'sx10
45'sx10

Bench Press:

Barx10
95x5
115x5
135x5
155x5
175x5
195x4(5th Rep was assisted)

Dumbbell Lateral Raises:


25'sx12
25'sx12
25'sx12
25'sx12

Dips:

BWx10
BWx10
BWx10
BWx10

Great Workout ! Just wished I couldve hit that 190x5 on the bench

[DLB13]

Ladder Work:

Ladder work :

*Up and Back with a 5 yard sprint after

Skiers
One Legged Run Through
Icky Shuffle
Run Through
In-and-Outs

Plyos:

Pogo Jumps + 5 yd sprint-3x8
Line Jumps-3x10 sec.
Side to Side Line Jumps-3x10 sec.
Band Walks-3x6 (Each Way)

Really wasnt feelin da workout today .. smh

[DLB13]

Ladder work :

*Up and Back with a 5 yard sprint after

Skiers
One Legged Run Through
Icky Shuffle
Run Through
In-and-Outs

went through it 5 times

Plyometrics:

Tight tuck Jumps-3x10
Lunge Jumps-3x15
Squat jumps(focus on going down very slow)-3x10
Band Walks- 3x6(each way)
Knee drives with band-2x20

[DLB13]

Week 9


Tuesday Day 1

Squats:

135x5
185x5
205x5
225x5
295x3
315x3
340x5<-----PR!

Leg Extensions:

130x10
130x10
130x10

Bench Press:

Barx10
95x5
115x5
135x5
155x5
175x5
185x7 <------ PR!

Dumbbell Military Press:

30'sx10
30'sx10
30'sx10
30'sx10


Tricep Pushdowns:

60x10
60x10
60x10

Another Good Day , hopefully I can hit 185x10 on bench and 350x5 on squats next week !