"Road to the Pro's" Training Journal (PHASE 1)

[jyjck5]

Yo whats up everyone. The name is JD and welcome to my football journal. Please take the time to read it make sure you stay updated on it. First let me tell you a little about me.

My Football History
I first began playing football when I was 7 just about to turn 8. I played for rec team in Seattle, Wa called CAYA Yellow Jackets, later and now known as the Central District Panthers. My family has a long list of athletes that could have gone pro or are pro in many sports other than Football. So sports in general have always come second nature to me. Well things were great I have many trophies I collected in my 6 years playing football including Best Inspirational Player, Best Tight End, Best Deffensive Player, and a Team MVP Award nomination. (Sadly I did not win it. Some lame quarterback that joined our team half way through the season got it even though I picked his ass about 4 times in practice during live scrimmages. ) I was an allaround athlete I played Quarterback, Running Back, Wide Reciever, Cornerback and Safety. I found the Defensive to be better than Offense and I planned on playing Reciever and Safety in Highschool. Well high school came around and my mom who I was living with at the time didn't want me to go to the same high school my dad played football at so she sent my ass to this small, and when I say small I mean micro high school. The damn place didn't have a football team. After 1 year of bad grades and rebellion she finally decided to let me go to Garfield Highschool where she played volleyball for and all my cousins played football for. I was pump and I knew was gonna have breakout season in honor of all my family who went there right before my enrollment she tells me that we're moving to Georgia. So now Im like WTF and **** everything. I ended up at Roswell High School where my grades just sucked (Roswell is ranked top 5 in academic in the state I think) and they wouldn't allow me on the team because of it. So now im like my Football career is over. Well by my senior year I have not played football in a total of 4 years. I decided to sign up for this intramural football league my school had going on. It was filled with tough competition and some stars from our football team. I got 4 picks in 5 games and caught 6 TD passes in just the first 4 games. I had doubts about playing sports in college because I didn't play in H.S. but the Intramural league stats got my mind set on the colligiate level.

My Training History:
NONE. I really didn't have to train for football the skill just came to me easily. I never really weight trained (besides a weight training and personal fitness class that clowned around in, in my freshman and sophmore year).

My Starting Stats:
Age: 18
Height: 6'1" w/out shoes
Weight: 150ish (natural body weight)
BF%: ?
Position: WR/DB
Bench: ?
40 yard dash: ?
Shuttle: ?
Vertical: 23 inch standing (27 inch running 2 feet)

MY Goals:
Age: 19
Height: 6'2" - 6'3" w/out shoes
Weight: 180 - 190
BF%: 10% or less
Position: WR/DB
Bench: 5 reps @ 225lbs
40 yard dash: 4.4 - 4.5
Shuttle: 4.3 - 4.4
Vertical: 30 inch standing (35 inch running 2 feet)

Diet: Phase 1
3000-4000 calories per day
200-250g of protein per day
6-8 meals per day
Tons of Water and healthy foods
Gatorade only during workouts
1 Cheat day which is Saturday (I picked this day so I can reward myself after a week of hard work)

Supplements: Phase 1
Optimum Opti-men
Optimum 100% Whey Protein Gold Standard
Optimum ZMA

PHASE 1 – STRAIGHT BULK
Start Date 9/25/05

Train 4 times per week using a simple upper - lower split. Rest completely on my off days which is Wednesday, Saturday, and Sunday

Weeks 1 - 4

Upper Body Day:
- Bench Press: 3 sets, 8-10 reps
- Chin-ups: 3 sets, 8-10 reps
- Incline DB Fly: 3 sets, 12 reps
- Seated Row: 3 sets, 12 reps
- DB Shoulder Press: 3 sets, 12 reps
- Preacher Curls: 2 sets, 10 reps
- Triceps Pressdowns: 2 sets, 10 reps

Lower Body Day:
- Squats: 3 sets, 8-10 reps
- Deadlifts: 3 sets, 6-8 reps
- Lunges: 3 sets, 12 reps
- Leg Curls: 3 sets, 10 reps
- Calf Raises: 3 sets, 12 reps
- Abs/low back

Week 5
Rest! NO cardio, NO lifting

Weeks 6 - 10

Day 1 - Upper Body:
- Flat DB Press: 3 sets, 8 reps
- Reverse Grip Pulldowns: 3 sets, 8 reps
- Incline Bench Press: 3 sets, 5-7 reps
- T-Bar Row: 3 sets, 5-7 reps
- Alternating Shoulder Press (DB): 3 sets, 6 reps
- Standing Barbell Curls: 3 sets, 6-8 reps
- French Press (DB): 3 sets, 6-8 reps

Day 2 - Lower Body:
- Squats: 3 sets, 8 reps
- Romanian Deadlifts: 3 sets, 8 reps
- One leg Squats: 3 sets, to failure
- Side Lunges: 3 sets, 5-7 reps
- Calf Raises: 3 sets, 8-10 reps
- Abs/Lower Back: 3 sets, 8-10 reps (pick one abdominal and one low back exercise)

Day 3 - Upper Body:
- Overhead Push Press: 3 sets, 10-12 reps
- Reverse Grip Chins (fast): 3 sets, done until the reps become noticeably slow
- Close Grip Bench (12 inch grip): 3 sets, 10-12 reps
- One arm Cable Row: 3 sets, 10-12 reps
- One arm DB Press: 3 sets, 10-12 reps (alternate right and left arm)

Day 4 - Lower Body:
- Jump Squats: 3 sets, 10-12 reps
- Power Cleans: 3 sets, 10-12 reps
- Speed Deadlifts: 3 sets, 10-12 reps
- Leg up Squats (Smith Machine): 3 sets, 8-10 reps
- Abs/Lower back: 3 sets, 8-10 reps(same as day 2)

Week 11
Rest! NO cardio, NO lifting

[jyjck5]

This is my last day before I change my life. I better go celebrate now. I cant wait till I start my program tomorrow. =D

[grim1208]

hey man. I like the look of your routine. Best of luck with the football. If you are interested in gaining 10lbs in 2 weeks, drop by my journal and read through it. I gained the 10 pounds, gained A LOT of strenght, and am STILL GAINING! Everyone notices, but most of all, i do! I think it would definately help you on your football journey. Best of luck, one thing you might want to consider, try and make sure you are consuming double carbs to protein! (400-500 according to your planned protein intake) I have some reall deals following my journal constantly posting GREAT advice, this forum is definately where to begin finding information, and getting the extra drive and motivation to reach your GOALS! PUMP IT MAN!

[jyjck5]

Cool thanks grim Ill subscribe to you journal just make sure you do the same here.

Oh and thanx for the advice about the carbs and protein.

[grim1208]

Cool thanks grim Ill subscribe to you journal just make sure you do the same here.

Oh and thanx for the advice about the carbs and protein.

no problem, by the way, i already got my subscription hehe so lets keep eachother motivated! you should check the 2wk difference pics i have up in my journal, i should be putting more up today, i am EVEN BIGGER, ehehe

[jyjck5]

I did see em thats some badass gains man... and that game you posted actually got me cause I was concentrating hard.lol Ill leave you some comments.

[grim1208]

I did see em thats some badass gains man... and that game you posted actually got me cause I was concentrating hard.lol Ill leave you some comments.

I am glad you enjoyed that game, HAHA, it's a good one to pass along. Thanks for the comments and compliments, it's very encouraging, just talked to the girlfriend and she said she would take pics of me tonight! (not dirty guys!)

[jyjck5]

WEEK 1 - DAY 1

OK so it wasn't a gym day today but I started my diet plan and this is how I ate today. I think I have to get my Fat grams down. Oh and I couldn't add a 6th meal because of Church and all but I will starting tomorrow. That should boost my Calories, Carbs, and Protein intake.

8:00am - Woke up and took a piss

MEAL 1: 8:15am - 8:30am
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2 cups of Raisin Bran cereal 380 Cal., 1.5g Fat, 90g Carbs, & 10g Protein
- 1 cup of 2% Milk 130 Cal., 5g Fat, 3g Carbs, & 9g Protein

MEAL 2: 11:30am - 12:00pm
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2Tbsp. of Jiffy creamy peanut butter 190 Cal., 16g Fat, 7g Carbs, & 8g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein
- 2 slices of wheat bread 120 Cal., 2g Fat, 24g Carbs, & 6g Protein

MEAL 3: 2:45pm - 3:05pm
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 1 pack of Ramen noodles 380 Cal., 14g Fat, 52g Carbs, & 10g Protein
- 1Tbsp. of CountryCock butter 50 Cal., 5g Fat, 0g Carbs, & 0g Protein
- 1 slice of wheat bread 60 Cal., 1g Fat, 12g Carbs, & 3g Protein

MEAL 4: 6:00pm - 6:30pm
- 1 cup of 2% Milk 130 Cal., 5g Fat, 3g Carbs, & 9g Protein
- 1 slice of wheat bread 60 Cal., 1g Fat, 12g Carbs, & 3g Protein
- 2 cups of Kraft macaroni w/ cheese 640 Cal., 20g Fat, 88g Carbs, & 24g Protein

MEAL 5: 8:45pm - 9:00pm
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2Tbsp. of Jiffy creamy peanut butter 190 Cal., 16g Fat, 7g Carbs, & 8g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein
- 2 slices of wheat bread 120 Cal., 2g Fat, 24g Carbs, & 6g Protein

Todays Total:
3030 Calories
92.5g of Fat
360g or Carbs
192g of Protein

I have some question for you experts:
1. Is that amount of fat ok for someone of my size "really skinny"
2. I took a pee right before my third meal and is was yellow like pure yellow. Is that suppose to be like that?

[grim1208]

WEEK 1 - DAY 1

OK so it wasn't a gym day today but I started my diet plan and this is how I ate today. I think I have to get my Fat grams down. Oh and I couldn't add a 6th meal because of Church and all but I will starting tomorrow. That should boost my Calories, Carbs, and Protein intake.

8:00am - Woke up and took a piss

MEAL 1: 8:15am - 8:30am
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2 cups of Raisin Bran cereal 380 Cal., 1.5g Fat, 90g Carbs, & 10g Protein
- 1 cup of 2% Milk 130 Cal., 5g Fat, 3g Carbs, & 9g Protein

MEAL 2: 11:30am - 12:00pm
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2Tbsp. of Jiffy creamy peanut butter 190 Cal., 16g Fat, 7g Carbs, & 8g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein
- 2 slices of wheat bread 120 Cal., 2g Fat, 24g Carbs, & 6g Protein

MEAL 3: 2:45pm - 3:05pm
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 1 pack of Ramen noodles 380 Cal., 14g Fat, 52g Carbs, & 10g Protein
- 1Tbsp. of CountryCock butter 50 Cal., 5g Fat, 0g Carbs, & 0g Protein
- 1 slice of wheat bread 60 Cal., 1g Fat, 12g Carbs, & 3g Protein

MEAL 4: 6:00pm - 6:30pm
- 1 cup of 2% Milk 130 Cal., 5g Fat, 3g Carbs, & 9g Protein
- 1 slice of wheat bread 60 Cal., 1g Fat, 12g Carbs, & 3g Protein
- 2 cups of Kraft macaroni w/ cheese 640 Cal., 20g Fat, 88g Carbs, & 24g Protein

MEAL 5: 8:45pm - 9:00pm
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2Tbsp. of Jiffy creamy peanut butter 190 Cal., 16g Fat, 7g Carbs, & 8g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein
- 2 slices of wheat bread 120 Cal., 2g Fat, 24g Carbs, & 6g Protein

Todays Total:
3030 Calories
92.5g of Fat
360g or Carbs
192g of Protein

I have some question for you experts:
1. Is that amount of fat ok for someone of my size "really skinny"
2. I took a pee right before my third meal and is was yellow like pure yellow. Is that suppose to be like that?

Pure yellow usually means you are dehydrated, make sure you are drinking 1.5 -2 gallons of water EVERY DAY, carry a one gallon jug with you everywhere and drink drink drink water.

Second, work on the fat count, it's ok to consume that amount of fat for NOW, but if you have that many fats you should be having a lot more protein with it. Substitute the Ramen Noodles seasoning with chicken broth, eat more meats too. You should be intaking 1.5g protein per pound of body mass. Try and get those up. Great sources of protein- Chicken, tuna, steak, eggs, peanut butter. Eat better carbs such as rice potatoes Whole Wheat Pasta.

It's a great start bro, keep it up, you should find yourself eating 6-8 times a day to get the required nutrients needed to bulk. I will start posting again my diet as i eat. Can't wait to see you workout results man

[jyjck5]

WEEK 1 DAY 2

Ok today's workout was unexpected somewhat because I didn't exactly know how much weight I could bench and what not so i pretty much just spent today finding out my limits. It was sort of tough and the top of my chest is sore as hell. Yea and forgot to take my Multi with my breakfast lol I could tell when I was hitting the weights. I was so tired when I got home I just went to sleep on the couch for 2 more hours. I dont know if its just me but I can sort of see some gains like my arms and chest look slightly bigger after that 1 workout.

My Workouts
- Bench Press: 3 sets, 8-10 reps
- Chin-ups: 3 sets, 8-10 reps
- Incline DB Fly: 3 sets, 12 reps
- Seated Row: 3 sets, 12 reps
- DB Shoulder Press: 3 sets, 12 reps
- Preacher Curls: 2 sets, 10 reps
- Triceps Pressdowns: 2 sets, 10 reps

My Diet
7:00am - Woke up and took a piss

MEAL 1:
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2 cups of Raisin Bran cereal 380 Cal., 1.5g Fat, 90g Carbs, & 10g Protein
- 1 cup of 2% Milk 130 Cal., 5g Fat, 3g Carbs, & 9g Protein
- 1 slice of wheat bread 60 Cal., 1g Fat, 12g Carbs, & 3g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein

*WORKOUT

MEAL 2:
- 1 cup of 2% Milk 130 Cal., 5g Fat, 3g Carbs, & 9g Protein
- 2 cups of Kraft macaroni w/ cheese 640 Cal., 20g Fat, 88g Carbs, & 24g Protein

MEAL 3:
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2Tbsp. of Jiffy creamy peanut butter 190 Cal., 16g Fat, 7g Carbs, & 8g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein
- 2 slices of wheat bread 120 Cal., 2g Fat, 24g Carbs, & 6g Protein

MEAL 4:
- Tortilla chips and some brown rice, Lettuce, guacamoli(or how ever you spell it), and fat free sour cream, and bean dip
- Whole bunch of water

MEAL 5:
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 1 pack of Ramen noodles 380 Cal., 14g Fat, 52g Carbs, & 10g Protein
- 1 Butter Ball Hotdogs chopped up in the Noodles

Meal 6:
- 1 scoop of ON whey protein choc. 120 Cal., 1g Fat, 3g Carbs, & 24g Protein
- 2Tbsp. of Jiffy creamy peanut butter 190 Cal., 16g Fat, 7g Carbs, & 8g Protein
- 1Tbsp. of Welch's grape jelly 50 Cal., 0g Fat, 13g Carbs, & 0g Protein
- 2 slices of wheat bread 120 Cal., 2g Fat, 24g Carbs, & 6g Protein

[jyjck5]

WEEK 1 DAY 4

Sorry didn't update yeasterday. didn't have the weights today only diet and TV lol

Meal 1:
1 scoop ON Whey Protein
2cups Progresso Chicken Noodle soup
2slices of wheat bread

Meal 2:
1 scoop ON Whey Protein
Ramen Noodles
1 chopped up Hot dog

Meal 3:
1 Scoop ON Whey Protein
Ramen Noodles

Meal 4:
1 scoop ON Whey Protein
1 cup of Oatmeal w/ a hint of cinnamon

Meal 5:
Ramen Noodles
2Tbsp. peanut Butter
1 slice of wheat bread

It wasn't really much today but My check came in today and I will be going grocery shopping tomorrow after my workouts.

[jyjck5]

Update:

5 (2training) days into my workouts and I have gained 3 pounds. Im seeing results and thats great I love this. I can easily see myself getting 10 in 2 weeks. 20 pounds in a month whoaaaa. I got to go eat some more.

Ill post my todays workout review and diet later on tonight.

[jyjck5]

Ok My arms were sore yesterday so i didn't update. They're still a little sore but oh well that means the workouts are working. Anyway I went shopping today so my diet should be improved I start the new variety diet today.

My Workouts
- Bench Press: 3 sets, 8-10 reps
- Chin-ups: 3 sets, 8-10 reps
- Incline DB Fly: 3 sets, 12 reps
- Seated Row: 3 sets, 12 reps
- DB Shoulder Press: 3 sets, 12 reps
- Preacher Curls: 2 sets, 10 reps
- Triceps Pressdowns: 2 sets, 10 reps

It was pretty good and I could definitely see improvement on the reps and weights I was lifting. Got sore from it but thats life. Im gonna take these three days off (Fri, Sat, & Sun)to eat like hell and so my body can stop being sore and I can go all out starting next week on Mon. I cant wait.