Provin' It - Vick's Workout (+ Life) Journal

[xvicknumber7x]

Hello everyone! After subbing to a few workout journals in this section, I decided to begin my own. I already meticulously track all of my workouts and food in a notebook but I kind of like the idea of just keeping a life journal on here along with some songs and stuff. Seems like a good time. And if it sucks I'll just let it fall to the last page.

A little about me... 20 years old, former fat kid in high school. Lost 80 pounds, become skinny. Lose myself in various workout routines that rarely work for 2-3 years with a decent understanding of nutrition. Gain a little strength, not very aesthetically pleasing, but I'm happy with where I am at. Fast forward to last October, meet someone in the gym who plays football for a local semi-pro team, he recruits me and we train together. Combine is March 4th and I have been training very hard for it since October with him. Hopefully I make a good impression, it is my dream to play football and I will make it happen.

"Prove it" has become my personal mantra. I was a former college dropout and just enrolled back this year. Now I have a perfect GPA with a new-found motivation to succeed. I tell myself to "prove it" in every walk of my life - in the gym, in the classroom, socially, financially, etc... I just keep that in my head. Prove how great I am. Show myself I can do anything. Prove it to myself. I keep that close to my heart at all times and it is what drives me. I want to succeed for me.

So that's most of it, I'm sure I'll expand on my personal story as time goes by, but for now that's what you get. I am currently doing a 4-day Push/Pull routine designed by Robert dos Remedios, and it is a lot of fun. I guess you can say my goal is to cut some body fat, but realistically I am training to be a better athlete while experimenting with different nutritional strategies. I am ~180 right now. So that's that. I hope you guys enjoy me spilling my thoughts out on here.

[xvicknumber7x]

Tuesday, February 21st - Pull B1 Week 4



^ This song has been getting raped by the repeat button lately. It gets me so fired up and ready to lift / run / plyometrics / whatever.

Dumbbell Snatches - 4 sets / 3 reps / 70 pounds (circuited with Squat Machine Jumps - 70 pounds)
Single-Leg RDLS - 4 sets / 6 reps / 70 pounds (circuited with Squat Jumps unweighted)
Barbell Rows - 4 sets / 6 reps / 155 pounds / 160 pounds / 165 pounds / 185 pounds (circuited with Medicine Ball Slams 25lb x 15)
Pull - Ups - 4 sets / 6 reps / +5 pounds / +10 pounds / +10 pounds / +10 pounds
Cable Rotations - 4 sets / 10 reps / 40 pounds
Barbell Rollouts - 4 sets / 10 reps / 135 pounds

Post-workout: 20 minutes Elliptical cardio (Resistance = 14)

Nutrition: 2,659 calories [62.8g fat / 293.5g carbs / 38.4g fiber / 245.4g protein]
Supplementation: 2 doses EC stack (12.5mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

First day getting back on EC stack and it is showing in my appetite and my intensity. I feel pretty good and am not as ravenously hungry as I usually am. Now to finish off some homework and just lay low tonight. Tomorrow is a cardio day and I don't know if I am going to try HIIT like I normally would (because of the EC stack) or just take it steady with high resistance / moderate intensity cardio. I'll go by feel.

[MatTheCur]

Oh yeah?

Prove it.









Jakes. In.

[xvicknumber7x]

LOVE IT BRAH! Thanks!

[b0yer2]

In. Cool setup to the log.

[xvicknumber7x]

Thanks brah, got some ideas from other logs. Always kind of wanted to make a nice, clean looking log with all my thoughts and stuff, and all my RH brahs doing it caused me to get one =D!

Today is just a basic cardio day for me. I will probably head to the gym soon, do some tire jumps and other plyometrics, then hit the elliptical for 30-minutes or so. Weighing in at ~178 pounds today. Started EC stack yesterday so it was probably water since yesterday and for the past few days I have been eating pretty big (always had a huuuuuuge appetite). I think I'm going to post pictures I like in here, too. I get a lot of inspiration to succeed at football from the players I look up to, so I guess I can post my picture collection in here for some added motivation.



^ This is Joey Porter. Although he is pretty much an afterthought in the NFL today, he is a player I frequently try to emulate. His ferocity, his motor, his drive... everything about his game I like. Since this year I might be a pass-rush specialist instead of a safety (yet to be determined) I need to focus on getting through or around the line and keeping my cardio up. I'm starting to really look up to pass rushers like Joey Porter because they have the ability to change games and lay huge hits.

[xvicknumber7x]

Wednesday, February 22nd - Cardio and Flexibility/Conditioning



^ Accurate depiction of how I am feeling today. AMAZING workout and I am peaking just in time for mini-camp next Sunday.

Tire Flips - 3 sets / 20 reps / Smallest tire to largest tire (weights unknown but they're pretty big)
Tire Jumps (stack 2nd and 3rd largest tire, jump on top) - 5 sets / 12 reps / 2 sets without ankle weights + 3 sets with ankle weights
Side Shuffles / Hip Mobility Drills - 4 sets / xxx reps / Ankle weights
40 Yard Dash Starts (Exploding from Start Position) - 30 reps / 20 reps with obstacle in front of me to practice first step explosion
Lunge Stretching - xxx sets / xxx reps / xxx pounds
Back-pedaling - Did some back-pedal work, nothing major, just to get the footing right.

Post-workout: 30 minutes Elliptical cardio (Resistance = 15 for 20 minutes, 16 for 5 minutes, 8 for start-up and cool-down)

Nutrition: 2,248 calories [112.4g fat / 92.8g carbs / 19.4g fiber / 224.1g protein]
Supplementation: 2 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Felt very good today, got an e-mail from the team about the first mini-camp of the season. This is what I have been training for. Can't wait to get out there and go wild. I feel like I am peaking at the right time. I feel lighter, faster, and like I can jump higher. My nutrition is dialed in. There are no injuries. I've been training hard and smart. I trust myself. I know things will go well. I have put in so much work from the beginning of autumn until now... I know things are going to go great for me.

[jayohthatman]

super in. good luck brah. also, that first song you posted is fire

[Diesel293]

In for this.

[xvicknumber7x]

super in. good luck brah. also, that first song you posted is fire

I put on a weird radio station at work and I heard it for a few days running... **** was super hot, got me so ready to beast it in the gym.

In for this.

Good looks brah!

[xvicknumber7x]

Thursday, February 23rd - Push A2 Week 4



^ I usually don't like dubstep, but this remix is sick. The drop in the middle of the song is INSANE! Really gets me pumped up to crush some weights!.

Hang High Pull - 2 sets / 6 reps 95-105 pounds (Circuited with Squat Trainer Jumps 45/each side x12 / Circuited with Speed Squats 45/each side x12)
Hang Jump Shrug - 3 sets / 6 reps / 135 pounds (Circuited with Weight Vest Squat Jumps x12)
Barbell Step-ups - 4 sets / 6 reps / 225-230-235-240 pounds (Circuited with Weight Vest Squat Jumps w/ 2 20-lb Kettlebells x12
Barbell Bench Press - 5 sets / 6 reps / 155-160-165-170-185 pounds (Spotter on last set, forced reps until 10) (Circuited with 25lb. Medicine Ball Vertical Throws)
Alternating Dumbbell Shoulder Press - 4 sets / 6 reps / 45/each Dumbbell (Circuited with Elevated Push-Ups until failure)
Abdominal Crunch Machines - 4 sets / 20 reps / 100-120-140-160 pounds (Working up)
Post-workout: 20 minutes Stationary Bike cardio (Resistance = 10)

Nutrition: 2,811 calories [132.2g fat / 144.9g carbs / 31.5g fiber / 277.6g protein]
Supplementation: 2 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Working on two hours of sleep, but still hit it as hard as I can. Wasn';t really feeling the Hang High Pulls today, switched it up to Hang Jump Shrugs and liked those better. Might look for a new explosive exercise for my Thursday routine. My program offers me a bit of a selection. Otherwise, long day of class ahead... a few exams and a few opportunities to practice some day game . Feeling pretty nice, tomorrow's workout is usually my toughest of the week, but I am ready. Can't wait for the season to start... wanna spend all summer playing football, studying, chasing tail, and hooping with my bros back from college. LET'S FCKING GO!!!'

[b0yer2]

What level of football do you play? Are you in college? D1?

[xvicknumber7x]

No, I am attempting to play in a semi-pro league. I enrolled too late in school this year to play for my college.

[xvicknumber7x]

^^^ Brian Dawkins really inspires me, too. He is a great leader of men. I envy the leadership qualities he possesses. Probably the best pre-game talk I have ever seen right here in the beginning of this video:



Gets me pumped up!

[xvicknumber7x]

Friday, February 24th - Pull B2 Week 4



^ Nastyyyy track.

Hang Snatch - 5 sets / 4 reps / 85-90-95-100-105 pounds (Circuited with Medicine Ball Throws 25lb. x 10 / Circuited with Rope Swings 40/each side)
Deadlifts - 3 sets / 6 reps / 255-260-265 pounds (Circuited with Resistance Tube Side Shuffles)
Sled Pulls - 6 pulls / 20-yards / 320-320-320-320-360-360 pounds
T-Bar Rows - 4 sets / 6 reps / 115 pounds (Circuited with One-Arm Pulley Rows 40-50-60 x 4 x 6 each arm / Circuited with Kettlebell Swings 3 x 12 x 50lb.)

Nutrition: 2,785 calories [155.2g fat / 119.3g carbs / 30.3g fiber / 249.5g protein]
Supplementation: 2 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Feeling kind of beat today, sore in the lower body but still did what I could. HEAVY sled pulls back and forth, hopefully that helps with my speed a little bit. Skipped out on abs today because I am slightly strapped for time. Nutrition is okay, still getting very hungry despite the addition of the EC stack. Tomorrow I'm thinking of some jumps and plyometrics to supplement the cardio I usually do on Saturdays. The combine is almost a week away.

[xvicknumber7x]

Saturday, February 25th

Skipping the gym today in favor of an early workout tomorrow morning. On the weekends I usually go Saturdays and skip Sundays, but after yesterdays workout I feel a little rest today is important to my body. Today is 40/40/20 day on protein/carbs/fat (carb-up if you can call it that, still generally stay below 300g). Tomorrow I'm going to work on high tire jumps, lateral agility, 40-yard dash starts and a little jogging and cardio. Just gunna have fun with it before my final week of preparation. Looking to start the week on a great note and build up to a good performance next Sunday at the first practice. Going to go wild and most importantly have fun.



^ Love Steve Smith! Small as fuark like I am yet still brings it every damn day. Very inspiring athlete. Whenever I think about giving up on something that's tough, or something that someone told me I couldn't do, I like to remember this quote by Smith:

"You can tell me I'm short... you can tell me I'm slow... you can tell me that I can't run... you can't tell me I ain't ever gonna be anything... but I wear this jersey, baby!" - Steve Smith

Nutrition - 2,991 calories [95.6g fat / 336.4g carbs / 53.3g fiber / 222.0g protein]
Supplementation - 2 doses EC stack, 1200mg fish oil, multivitamin

Gets me motivated! Lift hard brahs!

[MatTheCur]

Saturday, February 25th

Skipping the gym today in favor of an early workout tomorrow morning. On the weekends I usually go Saturdays and skip Sundays, but after yesterdays workout I feel a little rest today is important to my body. Today is 40/40/20 day on protein/carbs/fat (carb-up if you can call it that, still generally stay below 300g). Tomorrow I'm going to work on high tire jumps, lateral agility, 40-yard dash starts and a little jogging and cardio. Just gunna have fun with it before my final week of preparation. Looking to start the week on a great note and build up to a good performance next Sunday at the first practice. Going to go wild and most importantly have fun.

[img]http://images.picturesdepot.com/photo/s/steve_smith_panthers-5334.jpg[/ximg]

^ Love Steve Smith! Small as fuark like I am yet still brings it every damn day. Very inspiring athlete. Whenever I think about giving up on something that's tough, or something that someone told me I couldn't do, I like to remember this quote by Smith:

"You can tell me I'm short... you can tell me I'm slow... you can tell me that I can't run... you can't tell me I ain't ever gonna be anything... but I wear this jersey, baby!" - Steve Smith

Gets me motivated! Lift hard brahs!

I was in the gym this morn'... Skwartz day.

Had a tough time changing/walking outta there.

You better destroy it tomorrow!

[xvicknumber7x]

Squats are Monday for me... I like to Front Squat a lot so I do those. Great fun right after Power Cleans!

And I will! Gunna jump on tires and run around. Gotta start the biggest week in my life over the past 6 months or so on a good note.

[xvicknumber7x]

Sunday, February 26th - Cardio and Flexibility/Conditioning



^ Feel okay, spent all morning in the gym. Approximately one week from a big, big day for me. I want this week to be perfect in the kitchen, in the classroom, and in the gym.

Tire Flips - 3 sets / 20 reps / Smallest tire to largest tire (weights unknown but they're pretty big)
Tire Jumps (stack 2nd and 3rd largest tire, jump on top) - 6 sets / 12 reps / 2 sets without ankle weights + 4 sets with ankle weights
Side Shuffles / Hip Mobility Drills - 4 sets / xxx reps / Ankle weights
40 Yard Dash Starts (Exploding from Start Position) - 30 reps / 20 reps with obstacle in front of me to practice first step explosion
Lunge / Hip Stretching - xxx sets / xxx reps / xxx pounds
Chain Push-Ups - 4 sets / 20 reps / 2 chains, speed reps pushing off of ground.

Post-workout: 30 minutes stationary bike cardio (Resistance = 10 for 25 minutes, 8 for 5 minutes, 6 for start-up and cool-down)

Nutrition: 2,414 calories [134.2g fat / 69.8g carbs / 18.5g fiber / 243.0g protein]
Supplementation: 3 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

I really want to get the proper carb cycle down this week, and today was a good start. I need to eat more pure fat sources. I like the feeling I get on low carbs, I feel lighter and like I am doing more. With carbs I feel a lot more... jiggly, I guess? I don't have a lot of fat but I feel like the fat I do have is accentuated with 200-300 grams in my system. Here's to another few days of low-carbing. Here's to the start of a week of excellence, calling it right now. Nothing can stop me from going after what I want. I will bring 100% effort and I will do what is required to get where I want to be. Nothing can stop me.

[jayohthatman]

I love steve smith too. He's a scary mother*fuker. anyway i'll be back the next two weeks to celebrate your victory, looking forward to it.

[xvicknumber7x]

Monday, February 27th - Push A1 Week 5



^ Song always gets me pumped up to get down to business... figured it would be appropriate to post it up here (and blast it in my home this morning during breakfast) to get the week of excellence off right. I don't think it failed me.

Hang Clean - 5 sets / 3 reps / 160-160-160-160-165 pounds (Circuited with Medicine Ball Scoop Throws 25lb. x 10)
Front Squats - 1 sets / 6 reps / 205 pounds (Circuited with Resistance Tube Side Shuffles / Weight Vest Mobility Drills)
Speed Squat to Jump - 3 sets / 8 reps / 135 pounds (Circuited with Resistance Tube Side Shuffles / Weight Vest Mobility Drills)
Incline Dumbbell Press - 4 sets / 8-8-6-6 reps / 70 pounds (Circuited with Rope Swings 50x/each arm)
Barbell Push Press - 4 sets / 6 reps / 95-105-115-125 pounds / (Circuited with Medicine Ball Throws 25lb. x 12)
Planks - 4 sets / xxx reps / 1:30 seconds per plank
Kettlebell Side Bends - 4 sets / 12 reps / 60 pounds
40-yard Dash Starts (Explosion) - 30 or so explosive jumps from start position

Cardio - 20 minutes post-workout cardio (Elliptical - resistance level of 14)

Nutrition: 2,459 calories [127.6g fat / 77.1g carbs / 22.7g fiber / 262.5g protein]
Supplementation: 2 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Solid workout. Heavy Cleans kind of wore me down, they are getting a lot tougher as of late. Just gotta keep pushing and realize I only gotta do one rep at a timer. I decided to give up on the heavy Front Squats this week in favor of some speed back squats to jumps while holding the weight on my back. Need to do everything I can to get faster and jump higher. Tested my vertical yesterday... I added about 5 inches to it this off-season. Push Presses making me hurt a tiny bit, might only work up to on heavy set per week. Did the abs and did the 40-yard dash starts, which I will probably do every day this week to get ready for Sunday. Lots of hip drills, lots of mobility mixed in. Felt excellent the whole time. Did some PWO cardio like a boss. Told girl at the front counter she was looking good on my out. Not a single fuk is given to any failure this week, I GOTTA get it and nothing is going to stop me.

[xvicknumber7x]

I love steve smith too. He's a scary mother*fuker. anyway i'll be back the next two weeks to celebrate your victory, looking forward to it.

Can't wait, my man. Hopefully I have good things to report! We gon' get it. When do you officially come home.

[jayohthatman]

Told girl at the front counter she was looking good on my out. Not a single fuk is given to any failure this week, I GOTTA get it and nothing is going to stop me.

Can't wait, my man. Hopefully I have good things to report! We gon' get it. When do you officially come home.

lol thats amazing.

should be back saturday or sunday morning

[xvicknumber7x]

lol thats amazing.

should be back saturday or sunday morning

Haha, one chick got her hair done, and I just got my hair cut yesterday, so I joked about it with her and told her she was lookin' good. She sees my ugly mug every day, might as well give her a little ego boost for her troubles haha.

And we will definitely get it dude... by Sunday I'll know what happens.

[xvicknumber7x]

Tuesday, February 28th - Pull B1 Week 5



^ Don't usually pump Wayne but this song gives me goosebumps. Had to do work this morning because I have class all day and work right after. Time to get it like I know I can!

Dumbbell Snatch - 4 sets / 6 reps / 70 pounds (Circuited with Speed Squat to Jump 55/each side x 12)
One-Legged RDL - 4 sets / 6 reps / 80 pounds (Circuited with Squat Jumps x15)
Barbell Rows - 4 sets / 6 reps / 175-180-185-185 pounds (Medicine Ball Slams 25lb. x 15)
Weighted Pull-ups - 5 sets / 6 reps / 15 pounds
Cable Oblique Rotations - 4 sets / 12 reps / 25-30-35-35 pounds
Weighted Crunches - 4 sets / 15 reps / 110-130-150-170

Cardio - 20 minutes post-workout cardio (Elliptical - resistance level of 15)

Nutrition: 2,992 calories [168.8g fat / 71.0g carbs / 23.1g fiber / 312.3g protein]
Supplementation: 3 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Had my lifting partner in this morning, which was unexpected. Was planning on doing 5x3x75 pound Dumbbell Snatches, but my gym goes from 70 to 80 pound dumbbells. So I had to make do with added reps on the 70 pounder. Did my normal circuit work, RDLs felt good, balance and stabilization is improving, and I was jumping all over the place as usual. Had to get in that 5AM workout this morning because I have 6 hours of class today, followed by a 5-hour shift at work. Got owned by my boss. Speaking of my boss, I'm feeling like such a boss this week so far. Everything is great. I'm ready for success. I love this feeling. DO WORK BOYS!

[MatTheCur]

Dat dere work, son.

Good job!

[xvicknumber7x]

Thanks brah! I'm hittin' it and gettin' it.

[xvicknumber7x]

Wednesday, February 29th - Cardio and Flexibility/Conditioning



^ Everything is going according to plan for this week so far. Rocked the high socks to the gym today, lookin' flyyyyyyy!

Hip Stretching and Lunge Stretching - 3 sets / xxx reps / Over 20-yards
Tire Jumps (stack 3rd and 4th largest tire, jump on top) - 5 sets / 12 reps / 3 sets without ankle weights + 2 sets with ankle weights (This **** was really tough, I used some bigger tires this week and busted my shin on the first rep of the first set with ankle weights. Walked it off and was able to complete two sets with weight and three without).
Side Shuffles / Hip Mobility Drills - 4 sets / xxx reps / Ankle weights
40 Yard Dash Starts (Exploding from Start Position) - 30 reps / 20 reps with obstacle in front of me to practice first step explosion
Bosu-Ball Chain Push-ups - 4 sets / 20 reps / 2 chains, speed reps
Kettlebell Swings - 5 sets / 15 reps / 20-30-40-50-60 pounds

Post-workout: 20 minutes elliptical cardio (Resistance = 16 for 10 minutes, 12 for 10 minutes)

Nutrition: 2,817 calories [96.1g fat / 180.7g carbs / 32.7g fiber / 310.2g protein]
Supplementation: 2 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Today is supposed to be my higher carb day, but I am going to go probably around100-120 grams tops. Lower the fat, keep the protein high, and get back to low-carb tomorrow. Per the advice of my friend, who is a trainer, I am taking off Friday and Saturday to prepare for Sunday. I might go do some very light cardio at the park on Friday because it's supposed to be nice out, but outside of that I';m going to keep it very relaxed. My 40-yard dash might be better than I expect... I love the way my starting explosion has developed over the past few weeks of practicing it. Hoping it all comes together this weekend.

[xvicknumber7x]

Thursday, March 1st - Push A2 Week 4



^ Good morning! The combine is only three days away. My week has been great so far. Feeling a little run down physically, but now I gotta rest it up and get my mind right.

Hang Snatch - 5 sets / 4 reps / 75-85-95-105-115 pounds (Circuited with Weight Vest Squat Jumps with 25lb. Dumbbells x12)
Barbell Step-ups - 4 sets / 6 reps / 245 pounds (Circuited with Speed Squat on Trainer to Jump 45-45-45-55 x 12)
Barbell Bench Press - 4 sets / 6 reps / 185-175-155-135 pounds (Started heavier this week, was not a great strategy, could only pound out 3x 185) (Circuited with 25lb. Medicine Ball Vertical Throws x 12)
Alternating Dumbbell Shoulder Press - 4 sets / 6 reps / 50/each Dumbbell (Circuited with Rope Swings 55x / each arm)
Abdominal Crunch Machines - 4 sets / 12 reps / 140 - 160 - 180 - 180 pounds (Working up)
Smith Machine Oblique Twists w/ Arm Straps - 4 sets / 10 reps / holy **** this exercise sucks!
Post-workout: 10 minutes Stationary Bike cardio (Resistance = 8)

Nutrition: xxxx calories [xxxxg fat / xxxxg carbs / xxxxg fiber / xxxxg protein]
Supplementation: 3 doses EC stack (25mg ephedrine / 200mg caffeine), 1200mg fish oil, multivitamin

Sleep is very poor on Wednesday nights for some reason. Anyway, was not feeling great this morning. Health-wise I felt fine, just didn't have the juice to lift until half-way through my Snatches. Started talking with one of my older friends in the gym about football, and he gave me some good advice and a little lift. I am beginning to feel a little nervous and scared that I might fail and that my work will be for nothing, but he explained things to me in a way that seems like no matter what happens, it's a win.win situation. He said just to compete against myself and to accentuate my strengths., I am thankful for things like this because I lack that type of older-male support figure in my life. It's time to be great.

[jayohthatman]

I am beginning to feel a little nervous and scared that I might fail and that my work will be for nothing, but he explained things to me in a way that seems like no matter what happens, it's a win.win situation.

you've already won brah. you had a goal and committed yourself like no other. Thats all you could ever do, whatever happens next is bonus. proudfriend is proud