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  1. #1
    Registered User RandyCincoCinco's Avatar
    Join Date: Nov 2009
    Age: 19
    Stats: 5'9", 175 lbs
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    Road to Athleticism

    Goals: 4.5 Forty Yard Dash
    250 bench max
    500 pound squat max
    8% bodyfat

    Stats 4.9 Forty yard dash
    225 bench max
    315 squat max
    14% bodyfat


    Trying to get a football scholarship. Also just want to reach these goals before the end of my senior year or as soon as possible.

    I am a Junior in highschool, been playing football and training in varsity since freshman year.

    If you have any criticism or tips please post your opinions on my workouts.
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  2. #2
    Registered User RandyCincoCinco's Avatar
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    Day 1- 1/18/2012
    5 straight away sprints with curve walks on track.

    Day-2 1/19/2012
    dumbell curls-20x3 20lbs (explosives)
    Hammer curls-20x3 40lbs (explosive)
    Barbell curl-21x3 95lbs (explosive)
    Footwork drills with bags
    10 x10 of 135 squat (explosive).
    10x10 of box jumps .(explosive)
    10x3 225 deadlift (explosive)
    10x3 glutehams
    10x2 explosive ball toss (up on to wall)
    25x4 sets of butterfly situps.
    10x4 sets of knee tucks on pullup.
    2 minute hurdles on lowest.
    Ran 800 meters jogging.

    Day-3 through 5 1/20/12-1/23/12
    Rest

    Day-6 1/24/12
    5 sets of burnout pull-ups
    Lats workout 3x10 medium weight
    Hi pulls 10x10
    Pushups 10x10
    Tackle drill 20x10  freaking sucked (threw up day 4’s food :P)
    Handicapped handstand pushup 10x10

    Day-7 1/25/12
    Sprinted 5 100s on the track
    Walked 5 laps on the track
    Jogged 800 meters

    Day-8 1/26/12
    10x3 skullcrushers
    10x3 pullovers
    10x3 benched military press
    10x3 close grip bench
    10x3 dumbell close grip press
    10x2 diamond pushups
    10x2 diamond pushups with 25 plate on back
    Leg curls 10x6 explosive and slow on the way down
    Glute ham 20x6
    Power runner 20x6 each leg
    50 yard tire sled sprint
    50 yard tire sled backpedal
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  3. #3
    Registered User RandyCincoCinco's Avatar
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    day-9 1/27/12

    Rested
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  4. #4
    Registered User RandyCincoCinco's Avatar
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    day 10-11

    rested My groins pain stop hurting today .
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  5. #5
    Registered User RandyCincoCinco's Avatar
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    1/30/12

    Benched 5x5

    165
    175
    185
    195
    205 hit only 3 without spot

    Feel weak on bench but its been a while

    pullovers 10x2
    skullcrushers 10x2
    close grip 10x2
    benched military 10x2

    ran 5 100 meter sprints like 75%

    had to do plenty of homework so i had to leave early
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  6. #6
    Registered User RandyCincoCinco's Avatar
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    1/31/12

    gonna eat healthier than before starting tomorrow. finally reached 185 so ima try to maintain over 185 from now on.

    3 minute hurdle jumps

    10x10 burpees

    10x10 explosive pushup

    10x10 body squat

    it was a circuit type thing so was pretty intense

    1 mile after
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  7. #7
    Registered User RandyCincoCinco's Avatar
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    2/1/12

    box jump workouts

    2 times 500
    2 times 400
    2 times 300

    ab workout

    i threw up mostly water though which is a good thing. not used to sprinting more than 100s lol i knew id have to do it someday
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  8. #8
    Registered User RandyCincoCinco's Avatar
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    2/2/12

    Rest day
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  9. #9
    Diamond Member Status gpg_prodigy's Avatar
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    in.
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  10. #10
    Registered User Powersprinter's Avatar
    Join Date: Aug 2011
    Location: Milford, Ohio, United States
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    Why do you only wanna bench 25 more pounds but want to squat 185lbs more and run .4 faster? It seems that your bench goal is too easy, your squat goal is good but super hard still, your 40 yard dash goal is prolly the hardest. That would be super hard to get up to 500 pounds on the squat in HS without getting fatter
    Bench Max - 310lbs
    Squat Max - 500lbs
    Deadlift Max - 500 x 4
    Long Jump PR - 21 feet exactly
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  11. #11
    Why am i so fat :(... CallMeB00M's Avatar
    Join Date: Mar 2012
    Location: Domyat, Egypt
    Age: 16
    Stats: 5'10", 164 lbs
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    Your workouts seem to be great!Continue with the good work man.
    It feels good to have sore muscles,knowing that next time i ball I'll be more physique than the last.
    "The only difference between a good shot and a bad shot is if it goes in or not."
    Check out our double log : http://forum.bodybuilding.com/showthread.php?t=145659031
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  12. #12
    Registered User trynagetbig1's Avatar
    Join Date: Nov 2011
    Location: United Kingdom (Great Britain)
    Age: 16
    Stats: 5'8", 140 lbs
    Posts: 70
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    Good work man, keep it up
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