..:: Dream Chasing :: Niko Molina :: Becoming A Buckeye ::..

[Niko49ers]

Lol, I don't mind, it was my own fault, shoulda just let it go. I was a fat, unathletic tard then anyway.

At least you admit it brah haha. No shame!

[Niko49ers]

My workout for today..

12-10-2012 Monday

Pre-Weights
Dynamic Warmup
Agility Ladder

Single-Leg Seated Box-Jumps: 5sets 2jumps per leg
Triple-Broad Jumps: 4sets

Weights
PowerCleans
135x3
145x3
155x3
165x3

Squat
135x5
155x5
180x5
215x5
250x5

Bench Press
100x5
125x5
150x5
175x5
200x5

Bent Row
85x5
110x5
130x5
150x5
170x5

Arnold Press (DB)
8x40
8x45
7x50

Hyper Extension (focus on glute/hamastring contraction)
12x70lbs
12x70lbs

Weighted Situps
20x30lbs
20x30lbs
20x30lbs

Hanging Knee-Ups
20xBW
20xBW

Notes
Decided to skip the treadmill and go for a dynamic warmup out in the cold. Felt good. The 250x5 squat felt pretty good. The 170x5 rows felt easy and the last rep on the 200x5 was hard. The single-leg seated box-jumps were more difficult than normal single-leg box jumps but I still completed them. Will continue to have them in my routines.

[Niko49ers]

I keep thinking about starting a Video Log and post one every month. I'll give a brief summary of the past month and things that happened to me or anything interesting. It will mainly be revolved around my footballl walk-on dream.

WOuld give updates on my progress with lifts and body composition and whatnot. How the football team I'm playing for now is working out, etc.

Except Im stuck on chosing a title for my video log series.

'The Walk On: The Journey: (#1)
Walking On: The Dream (#1)
The Journey of a Walk-On (#1)

etc.etc. the paranthesis would be the episode number... episode 2 (#2) episode 3 (#3), etc.

Any other suggestions are much appreciated! Will rep if I use too

[Niko49ers]

12-12-2012 Wednesday

Pre-Weights
Dynamic Warmup
Agility Latter

Seated Verticle Jump 5sets 2jumps
Triple Broad Jump 4sets
Lateral Box Jump 3sets 2jumps
Cone Drill

Weights
Powerclean
3x134
3x145

Squat
5x135
5x155
5x185
5x185

Incline Bench
5x105
5x130
5x150
5x170

Deadlift
5x170
5x205
5x240
5x270

Weighted Pullups/Chinups
6xBW+12.5 (Pulls)
6xBW+12.5 (Chins)
6xBW+15 (Pulls)
6xBW+15 (Chins)

Situps
30xBW
30xBW
30xBW

Oblique Situps
25xBW
25xBW
25xBW

Post Weights
Foam Rolling
Stretch

Shake
8oz 2% Milk
1 Scoop Hydro-Whey Protein
5g Creatine
2 tbsp Hershey's Chocolate Syrup

Cals:390 Fat:9g Carbs:37g Protein:38g

Notes
Gym was really packed today. Had to wait on the one-and-only squat rack to free up after watching 3 different people use it. During that time I did a bunch of extra ploys which is why I decided to skip on a few sets of cleans because I had been doing a bunch of explosive movements to kill time. I jumped really far on my triple-broad-jumps and set a PR. The gym owner called me "springy" haha.

[Niko49ers]

12-15-2012 Friday

Pre-Weights
Dynamic Warmup

Single-Leg Seated Box-Jump 5sets 2jumps
Triple Broad Jumps: 4sets

Weights
Cleans
135x3
145x3
155x3
165x3

Squat
135x5
155x5
185x5
220x5
255x3
185x8

Bench
5x100
5x125
5x150
5x175
5x205
8x150

Row
5x85
5x110
5x130
5x150
3x175
8x130

Dips
8xBW+45
8xBW+55
8xBW+65

DB Hammer Curls
8x30's
8x35's
8x40's

Skull-Crushers
8x50
8x60
8x60

Post-Weights
Foam Roll
Stretch

Notes
Helped Tony get his maxes and he's got work to do. 135x5 squat, 160x5 Bench, 130x5 Row. But then again every one starts somewhere...

[thenewguy23]

in! good luck with this bro. You should start vlogging, journey of a walk on is the title I would choose. If you are putting this on youtube hit me up and I'll subscribe

[josh120]

in! good luck with this bro. You should start vlogging, journey of a walk on is the title I would choose. If you are putting this on youtube hit me up and I'll subscribe

This brah

[Niko49ers]

in! good luck with this bro. You should start vlogging, journey of a walk on is the title I would choose. If you are putting this on youtube hit me up and I'll subscribe

This brah

I probably will fellas and I'll use the the title Thenewguy23 suggested.

I'll do them the first week of each month and it will reflect on the previous month. Will do the first one the first week of the new year. (What a great time to start)

[thenewguy23]

I probably will fellas and I'll use the the title Thenewguy23 suggested.

I'll do them the first week of each month and it will reflect on the previous month. Will do the first one the first week of the new year. (What a great time to start)

Nice! If the videos are good I would post more frequently though

[Niko49ers]

Nice! If the videos are good I would post more frequently though

For sure brah!


I remember I began a log my sophomore year and didn't stick with it. I found it here and it's just interesting to read from my perspective lol: http://forum.bodybuilding.com/showth...4036191&page=1

[Niko49ers]

Hit all my pr's today and wasn't "feeling it" today. When I don't have my iPod I feel like I don't have as much focus compared to when I do have my iPod.

Will update in-depth workout tomorrow.

Pr's were:
Squat: 260x3
Bench: 210x3
Row: 180x3

All perfect form. Squat was below 90degrees.

[Niko49ers]

Got a nasty blister last night playing indoor football, so I'm deciding to use this week as a deload week. I've been on this program for 10 weeks now and feel like it's a good time to take a deload.

Pre-Weights
Warm Up

Weights
DB Incline Bench
10x50
10x60
10x60

Lat Pulldown
10x100
10x100
10x120

DB Lunges
10x25
10x30
10x30

Dips
15xBW
15xBW
15xBW

DB Low Row
10x40
10x40

Hammy Curl (superset with leg extension)
10x85
10x85
10x85

Leg Extensions (superset with hammy curl)
10x85
10x85
10x85

Close-Grip Bench Press
10x115
10x115
10x135

Notes
Workout flew by. Less than 45minutes and I was done. Everything was easy, which is what it's suppose to be for a deload.

[Niko49ers]

Wasn't able to get a lift in today. First time I've missed a gym session in 6+ months. We got snowed in.

Good thing this week was a deload week. It kind of worked out pretty good!

[josh120]

Wasn't able to get a lift in today. First time I've missed a gym session in 6+ months. We got snowed in.

Good thing this week was a deload week. It kind of worked out pretty good!

Same thing happened to me. Only it was max week -_-

[Niko49ers]

Same thing happened to me. Only it was max week -_-

Damn brah that's rough lol.

I still do plan on making monthly videos! First one will be up first week of January!

[Niko49ers]

Last day of the deload. Felt good. Heres the workout:

Pre Weights
Warmup

Weights
DB Incline Bench
10x50
10x60
10x60

Lat Pulldown (rev grip)
10x100
10x100
10x120

Leg Press
10x160
10x160
10x175

DB Shoulder Press
10x30
10x30
10x35

DB Flies
10x20
10x20

Single-Arm Lat Pulldown
10x60
10x80
10x90

DB Kickbacks (ss with db curls)
10x15
10x10

DB Curls
10x20
10x20

[josh120]

Damn brah that's rough lol.

I still do plan on making monthly videos! First one will be up first week of January!

Haha yea I missed a pr i really wanted but it's all good. And nice, I'll check them out brah

[Niko49ers]

Haha yea I missed a pr i really wanted but it's all good. And nice, I'll check them out brah

Damn brah get it next time!

Well first I have to recover my camera that I lost lol. Go figure..

[josh120]

Damn brah get it next time!

Well first I have to recover my camera that I lost lol. Go figure..

I sure will. Haha good luck on that.

[Niko49ers]

Damnit fellas.

I can't find my camera anywhere so I can't record.

I haven't lifted hard in the past 2 weeks. The first week was a deload, the second week (last week) I didn't lift at all. Been moving out of a house and siht on my own. Theres a bunch of chaos going on.


Plan to be at the gym tomorrow though to get back in the grind!

[Niko49ers]

1-14-2013

Pre-Workout
Leg Warmup
Agility Drill

Running Verticle Jumps x 10
Triple Broad Jump 4set

Weights
Squat
5x135
5x160
5x190
5x225
5x255

Bench
5x100
5x130
5x155
5x180
5x205

Row
5x90
5x110
5x130
5x155
5x175

Hypers
20x50lbs
20x50lbs

Shoulder Press DB
8x35
8x40
6x50
6x55

Weighted Situps
20x25
20x25

Post-Weights
Foam Rolling
Stretch

Notes
Nothing to ay about today.

[Niko49ers]

First practice was today. The coaches had the first chance to watch me play (besides film) and see what I had. A team captain on the lowkey said I was 'turning heads' so that's a pretty good sign!

[josh120]

First practice was today. The coaches had the first chance to watch me play (besides film) and see what I had. A team captain on the lowkey said I was 'turning heads' so that's a pretty good sign!

Getting the coaches attention on the first day, good job brah. Haven't heard from you in awhile.

[Niko49ers]

Getting the coaches attention on the first day, good job brah. Haven't heard from you in awhile.

Been a little hectic.

I'm back in the grind again.


A sports broadcaster that was at the practice said "good work my man. Keep running hard" on Twitter.

I don't really know the offense yet but it's an easy offense to learn apparently. Word is it's killer and hard to defend. The more I learn the offense the better I'll be. So by the time the season comes around, I should be good!

[josh120]

Been a little hectic.

I'm back in the grind again.


A sports broadcaster and vice president of the team said "good work my man. Keep running hard" on Twitter.

I don't really know the offense yet but it's an easy offense to learn apparently. Word is it's killer and hard to defend. The more I learn the offense the better I'll be. So by the time the season comes around, I should be good!

What type of system is it?

[Niko49ers]

What type of system is it?

Not too sure yet brah. Theres 3 packages of players though. Idk if I want to post it publicly lol 'nomsayin? Who knows who reads this?

[josh120]

Not too sure yet brah. Theres 3 packages of players though. Idk if I want to post it publicly lol 'nomsayin? Who knows who reads this?

Lol alright brah. Good luck learning it.

[Niko49ers]

Showed up to the gym around 6pm last night and it was extremely packed. Couldn't really do much so I left.

Went to play indoor football with some kids and I did really good. I only played for an hour and left, but the entire time we kept wining. My team went undefeated and I was making some great catches.

Found out how to turn my camera on for my Macbook. Might start a video series soon.

[Niko49ers]

Going to try and set a program up to where I'm lifting Monday, Thursday, Friday.

Sunday: Practice
Monday: Light lift, Indoor Football
Tuesday: Rest
Wednesday: Rest
Thursday: Lift
Friday: Lift
Saturday: Rest

I feel like that will give me enough recovery time.


I'm also still wanting to start a video-log about this journey but I'm not sure what to say lol.

[josh120]

Going to try and set a program up to where I'm lifting Monday, Thursday, Friday.

Sunday: Practice
Monday: Light lift, Indoor Football
Tuesday: Rest
Wednesday: Rest
Thursday: Lift
Friday: Lift
Saturday: Rest

I feel like that will give me enough recovery time.


I'm also still wanting to start a video-log about this journey but I'm not sure what to say lol.

Looks legit. Just say what you are doing, and what drives you to do it.