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  1. #31
    God's son DocHollidy's Avatar
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    2.23.12


    AM Workout

    Truck Pushes 20 Yds for 8 Sets


    PM Workout

    40 min Pickup Basketball

    Barbell Shrugs
    135x8
    225x8
    275x8
    325x8





    as you can see haven't done too much with the weights since the weekend, decided to focus more on cardio this week... Gonna get back into weights hard over the weekend though starting today plan on getting atleast 5 weight workouts in over the course of Fri,Sat,Sun so lets go!
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  2. #32
    God's son DocHollidy's Avatar
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    2.24.12

    Decline Bench
    135x8
    225x8
    315x8
    275x6 (2 Board)
    325x6 (2 Board)
    295x6 (2 Board)
    315x8 Flat

    Pullups
    x10
    x10
    x10

    Incline
    185x10
    205x10
    225x10
    235x10

    Dips
    x10
    x10
    x10

    Close Grip Bench Incline
    135x10
    135x10

    DB lateral Raises
    20x12
    20x12
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  3. #33
    God's son DocHollidy's Avatar
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    2.25.12

    AM Workout

    Hammer Military Press
    1 PPS x8
    2 PPS x8
    3 PPS x8

    Hammer Incline Chest Press
    3 PPS x8
    4 PPS x8


    PM Workout

    Lat Pulldown Circuit
    1 PPS x20
    2 PPS x20
    3 PPS x8 set with Incline Press
    3 PPS x8 set with Incline Press
    2 PPS x20 set with Incline Press

    Military Press Seated (Smith)
    135x8
    225x8
    185x8

    DB Row
    100x8
    100x8
    100x8

    Shrugs
    135x20
    135x20
    225x15
    275x15
    275x15

    Rope Cable Row
    65x20 3 Sets



    2.26.12

    Deadlift

    315x3
    405x3
    505x3 (no straps, gloves or belt so didn't feel safe pushing it past this)

    DB Bench
    120x8
    120x8

    Decline Bench
    135x8
    225x5
    315x5
    315x5
    315x5
    315x5
    315x5

    Hammer Curls
    3 Sets

    20 Yard Sprints
    x10 Sprints

    10 Yard Accelerated Runs
    x3

    Flying 30 Yard Runs
    x3

    Cooldown
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  4. #34
    God's son DocHollidy's Avatar
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    2.27.12

    AM Workout

    Ran a few sprints and drills times arent completely accurate because the stopwatch I had did not do 1/100th sec so...

    10 Yard Dash
    1.6
    1.8

    40 Yard Dash
    4.8
    4.8

    20 Pro Shuttle
    4.3
    4.5


    PM Workout

    Bench Press
    135x8
    135x8
    225x8
    275x8
    315x8
    295x8

    DB Incline Bench
    100x10
    100x10
    125x2 (getting them up killed me)
    100x10

    DB Flyes superset Champagnes
    30x10/10
    30x10/10
    35x10/10

    Pullups supersetted with Pushups
    x10 pullups setted with 25 pushups for 10 total sets each set a different variation

    100 pullups total 250 pushups total

    One Legged Leg Press
    1PPS x8
    1PPS x8



    2.28.12

    AM Workout

    Free Deep Squat
    135x8
    135x8
    225x8
    315x8
    225x8

    Reverse Lunge
    135x8 (stopped after this set was having a groin/balance issue)

    One Legged Leg Press
    200x8
    200x8 (each leg)

    Barbell Shrug (225lbs) supersetted with Single Leg Hamstring Curl (50lbs)
    3 Sets

    Barbell Shrug (275lbs) supersetted with Single Leg Hamstring Curl (95lbs)
    2 Sets



    then went to the stadium and ran bleachers for 8 passes




    gonna do some back/shoulders and more running probably tonight
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  5. #35
    God's son DocHollidy's Avatar
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    2.28.12

    PM Workout

    10-12 Sets of Back Work High Reps
    455lb Shrugs
    Bit of Bicep Work
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  6. #36
    God's son DocHollidy's Avatar
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    been working out hard everyday just havent posted, gonna get back into it tommorow
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  7. #37
    God's son DocHollidy's Avatar
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    Today just did some light shoulders was only in the gym 30 minutes have been working out everyday though this was sort of an off day I guess you could say.. tommorow I have legs and condtioning with volume back work in the evening


    3.6.12

    Shrugs
    225x10
    225x10
    225x10
    225x10
    275x10
    275x10
    315x10
    315x10

    Upright Row
    135x5
    135x5

    Cable Upright Row
    3 Sets

    like I said not much done today back on the grind hard tommorow
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  8. #38
    God's son DocHollidy's Avatar
    Join Date: Aug 2009
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    3.7.12

    Lat Pulldown Close Grip
    260x10
    260x10

    DB Row
    125x10
    125x10

    One Arm Hammer Strength Row
    3PPS x8
    4PPS x8
    5PPS x8

    Chinups set Pushups
    2 Sets

    extra row work


    PM Workout

    Squat Machine
    Rack Pulls
    Shoulder Work
    Extra Back Work


    3.7.12
    (I will write in the full workouts later but worked out twice today, will post tonight)



    have not ran this week, so going to focus on running everyday this weekend starting today, also will still be in the weight room just took off of running a bit to let the legs refresh, will update yesterdays workout along with todays later.
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  9. #39
    God's son DocHollidy's Avatar
    Join Date: Aug 2009
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    Current PRs over last few weeks


    Bench- 350x3
    Bench Reps- 315 for 5 sets of 4
    Bench Reps- 275 for 2 sets of 12

    Deadlift- 510x6

    Squat- 440x3
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  10. #40
    Registered User redfield11's Avatar
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    I scored a 60/100 on my accounting exam, thats about all i've got :/

    congrats on all the lifting pr's man! always huge when you get to see results of your hard work
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  11. #41
    God's son DocHollidy's Avatar
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    Red face

    Update:

    Well was signed with an Arena Team on a temporary assignment, and twisted my knee up good... NO surgery needed thankfully, but got a taste of the pros and know I can make it at a higher level now, didn't really like the organization anyway so maybe a blessing in disguise.
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  12. #42
    Registered User thenewguy23's Avatar
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    Dude, how are you so fast at that weight, American football players always amaze me... But my main question is were you naturally fast or did you just sprint to get faster?
    http://forum.bodybuilding.com/showthread.php?t=146926083 - GO TO THIS THREAD

    Bench: 190lbs (86kg)
    Squat: 285lbs (130kg)
    Deadlift: 308lbs (140kg)

    "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." Vince Lombardi.
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