Road to Athleticism

[RandyCincoCinco]

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.

[RandyCincoCinco]

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

[RandyCincoCinco]

day-9 1/27/12

Rested

[RandyCincoCinco]

day 10-11

rested My groins pain stop hurting today .

[RandyCincoCinco]

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

[RandyCincoCinco]

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

[RandyCincoCinco]

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

[RandyCincoCinco]

2/2/12

Rest day

[gpg_prodigy]

in.

[Powersprinter]

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

[CallMeB00M]

Your workouts seem to be great!Continue with the good work man.

[trynagetbig1]

Good work man, keep it up