Football Log

**DocHollidy** · 10-21-2009, 06:45 AM

Originally Posted by federaldb59

whats your core work circuit look like.

Feet Raised Crunches
Toe Touches
Decline Situps
Toe Touches

I go through this a few times

**DocHollidy** · 10-21-2009, 06:59 PM

Todays workout I just did some arms and core, didnt get a great pump but did ok... Hit 285x3 on Close Grip Bench for triceps...

Then I ran a few sprints

40 Yard Dash- 4.89, 4.89 really dissapointed with these (I WILL BE IN MY 4.6s in spring)
10 Yard Dash- 1.48, 1.52, 1.53 really happy with these (I WILL BE IN MY 1.4s in spring consistently)

Footwork in the AM, and Lower Body in the PM tommorow

**DocHollidy** · 10-21-2009, 07:06 PM

Also forgot to add, started Carb Cycling today, to gain some lean mass and hopefully lose a bit of fat maybe 2% so I'll be near 11-12%....

Anyway my schedule is

m- high carb
t- low carb
w- no carb
r- high carb
f- low carb
s- high carb
s- no carb

Today was a low carb day, totals were over 4000 cals, and 52 Carbs

Ranges for Carbs

High Carb- Any amount atleast 350-400
Low Carb- No more than 150-175
No Carb- Try to keep under 50

**svillasenor** · 10-21-2009, 07:13 PM

Originally Posted by DocHollidy

Todays workout I just did some arms and core, didnt get a great pump but did ok... Hit 285x3 on Close Grip Bench for triceps...

Then I ran a few sprints

40 Yard Dash- 4.89, 4.89 really dissapointed with these (I WILL BE IN MY 4.6s in spring)
10 Yard Dash- 1.48, 1.52, 1.53 really happy with these (I WILL BE IN MY 1.4s in spring consistently)

Footwork in the AM, and Lower Body in the PM tommorow

Your drive phase looks decent and good; however, you need to build up some more power probably in the 20-30 yard section of the 40. Because the last 10 is just maintaining the stride you build on after your initial drive. Do 200m sprints (roughly 6-8 to start and work up to 10, try staying in the 25-28 range) and truck pushes in parking lots. Does wonders.

**DocHollidy** · 10-21-2009, 07:17 PM

Originally Posted by svillasenor

Your drive phase looks decent and good; however, you need to build up some more power probably in the 20-30 yard section of the 40. Because the last 10 is just maintaining the stride you build on after your initial drive. Do 200m sprints (roughly 6-8 to start and work up to 10, try staying in the 25-28 range) and truck pushes in parking lots. Does wonders.

Will keep that in mind, I will incorporate them in.

**07hudson** · 10-22-2009, 01:56 AM

You're a big boy. 4.9 is good man, keep working at it. You'll be there

**DocHollidy** · 10-22-2009, 03:25 AM

Originally Posted by 07hudson

You're a big boy. 4.9 is good man, keep working at it. You'll be there

Yeah I'm just not used to running this slow, I used to be in the 4.6s with consistency but that was about 35lbs ago lol... I think its a form issue more than anything but I will work on it, thanks alot man... High Carb day, and about to go hit some footwork and conditioning... Should be fun, will post when I get home.

**DocHollidy** · 10-22-2009, 06:04 AM

AM workout- 30 mins of Footwork, Lateral Agility, and Pass Drop, Position Drills

really good workout, felt really quick, drops were real smooth, transition from backpedal to lateral movement felt really smooth...

Will edit in PM Workout later

also its a High Carb Day!!! haha good carbs that is

**DocHollidy** · 10-22-2009, 06:29 PM

PM workout (felt pretty good)

Squats- 185x5 225x5 315x3 320x1 (no spot, but had 1 more in the tank)
Speed Hang Cleans- 135x3 155x3 155x3 (went light, just focused on explosion)
Leg Press- 620x8 710x8 530x12
Calf Raises- 620x10 6 Sets
Chain Hypers- (20lb chain) x8 4 Sets
Core Work, Forearm/Grip Work

**DocHollidy** · 10-24-2009, 07:02 AM

Yesterday was a Low- Carb day I went over by about 10 carbs, diet was clean about 4500-5000 cals, and 183 Carbs

off day, will post todays workout later, and its a high carb day!

**DocHollidy** · 10-24-2009, 08:39 PM

High Carb Day (Diet has been sorta crappy today, but hey its High Carb)

Good workout in the weight room though

Bench- 45x10 135x10 225x10 275x3 300x4 (PR, was only trying for 3)
Lat Pulldown- 260x5 270x5 220x12
Chain Bench- 185(40)= 225lbs x 8 2 Sets, Bar(40) x 12 2 Sets Dynamic
Hammer Strength Incline Press- 3 Plates x 3
DB Military- 50x8 60x8 70x8 (PR)
Smith Military Press- 135x5 185x5 225x2 (PR)
Core Work

**07hudson** · 10-25-2009, 12:24 AM

Damn boi!!!! Good job hitting 4x!!

**DocHollidy** · 10-25-2009, 10:55 AM

Originally Posted by 07hudson

Damn boi!!!! Good job hitting 4x!!

thanks man, this is the first time I've went for a 3 rep max in about 4 months or longer, so its good to see I've improved

**Dennis71** · 10-25-2009, 11:10 AM

good luck bro... im tryin to walk on at d3 school next yer

**DocHollidy** · 10-25-2009, 12:24 PM

here are some update pics, cant seem to get my arms to grow for the life of me... Wrist pain hinders me to only do curls with an EZ Curl Bar... and my elbows have been killin me whenever I do tris, I'm gonna go do some arms in a little I suppose, been carb cycling for a few days, starting to lean up a little but probably from bloat I weigh 237 here

**DocHollidy** · 10-25-2009, 03:08 PM

PM Workout

Did about 1:15 worth of drills, felt really good, the conditioning was bad lol, but all in all a pretty good workout

Gonna hit arms and core heavy at home for the heck of it when I get off work

Diet is No Carb for today it was clean I was around 50-55 carbs, and I'm not sure on the cals but I dont think I was as high as I wanted to be might have been lucky to hit 3k tommrow high carb

**DocHollidy** · 10-25-2009, 03:08 PM

Originally Posted by Dennis71

good luck bro... im tryin to walk on at d3 school next yer

Thanks man, good luck to you too, and great job on the weight loss, bet you feel like a new person.

**DocHollidy** · 10-26-2009, 07:26 PM

High Carb Day

Workout

Lat Pull- 120x8 220x8 220x8 220x8 220x8
Hammer Strength 1 Arm Row- 100x8 145x8 170x8 145x12 (each arm)
Iso Lat 1 Arm Pull- 100x8 110x8 (each arm)
Pullups- 2x8
Resistance Band Speed Bicep Curls x50 x50 x50
Heavy Cable Curl 95x4 95x4
Seated Med Ball Supinated Curl 35x15 42x15
Cross Cable Curl 35x10 35x10
Forearm Work
Resistance Band Bicep Work

Plan on doing sprints in the AM, so I took a 10 min Ice Bath, these are amazing, my legs are fresh, gonna start doing these frequently

**ahughes53** · 10-26-2009, 08:07 PM

Originally Posted by DocHollidy

PM workout (felt pretty good)

Squats- 185x5 225x5 315x3 320x1 (no spot, but had 1 more in the tank)
Speed Hang Cleans- 135x3 155x3 155x3 (went light, just focused on explosion)
Leg Press- 620x8 710x8 530x12
Calf Raises- 620x10 6 Sets
Chain Hypers- (20lb chain) x8 4 Sets
Core Work, Forearm/Grip Work

Your upper body is really strong dude, but you gotta get that squat up man! 5 lbs diff between squat and bench is pretty...well, I don't know. I always considered my upper body my strongest part in proportion to what I played and such, my weight/height etc. and my squat at it's best was still about 100 more then my bench (275/365)

Focus on your legs man, you're pretty fast for a big guy though, so explosiveness doesn't look like a problem, but it'll do freakin' wonders in the trenches man.

Anyway, I like what you're doing, I'll be checking back in to see how the diet is doing for you, I like the structure of your diet. Good luck man.

**DocHollidy** · 10-27-2009, 06:13 AM

Originally Posted by ahughes53

Your upper body is really strong dude, but you gotta get that squat up man! 5 lbs diff between squat and bench is pretty...well, I don't know. I always considered my upper body my strongest part in proportion to what I played and such, my weight/height etc. and my squat at it's best was still about 100 more then my bench (275/365)

Focus on your legs man, you're pretty fast for a big guy though, so explosiveness doesn't look like a problem, but it'll do freakin' wonders in the trenches man.

Anyway, I like what you're doing, I'll be checking back in to see how the diet is doing for you, I like the structure of your diet. Good luck man.

thanks.. squat is actually up I put up 330x2 so I'm thinking I can probably hit 345-350 I'm working on it..

**DocHollidy** · 10-27-2009, 06:14 AM

AM Workout

Just did some sprints, still not happy with my times... its really cold this morning, and I would get tight even after stretching a while, maybe that had something to do with it..

10 Yard- 1.46 1.53
40 Yard- 4.96 4.89

I cant seem to get my 40 to budge at all, really pissing me off, oh well gotta keep working

**DocHollidy** · 10-27-2009, 08:02 PM

Todays Workout

Band Stretch- 5 min.
Squats- 135x8 225x12 205x12
Speed Squats- 135x2 135x2 135x2 135x2
Speed Skater Squats- 30lb DB x8 20lb DB x8 (these are fing ridiculous, they are intense)
Leg Press w/ Ankle Jump SS- 550x8 (20 Jumps) 640x8 (20 Jumps)

**07hudson** · 10-27-2009, 09:21 PM

I love it when I see some1 in here doing speed skaters. Hell aren't they!!

**DocHollidy** · 10-28-2009, 10:05 AM

Originally Posted by 07hudson

I love it when I see some1 in here doing speed skaters. Hell aren't they!!

yeah they are, they gave me a burn I've never had in my legs before..I think I'm gonna start doing them every week

**DocHollidy** · 10-29-2009, 06:33 AM

Gonna take off a few days, probably until this weekend, just to give my body a rest... Also going a different direction with my diet, I am starting to get a little high in the bodyfat area around 15-16, and I am gonna try to drop a little bit, so I'm gonna aim for 220-225 at around 11-12% and then try to get back into my 230s at lower than 12% BF... I'm currently 236 at about 15%... So I will be dropping my cals to about 3000 and just trying to lean up some

**DocHollidy** · 10-31-2009, 05:49 AM

Ok back on track today, didnt lift for a few days and diet was crap... Nothing to worry about, I'm starting a Keto Diet trying to drop about 10-15lbs keep or improve on my strength and get faster... After this I'm gonna bulk up but slower so I can maintain some sort of leaness and more importantly my speed...

Goal- 220lbs
Bench- 325
Squat- 370
40- 4.69
I want to hit this by the first week of December, then I plan on bulking all through Spring Ball of next year.

I will be posting my diet and routine on here, I switch my routine up every 4-5 weeks or so, now I'm gonna do a little more of an isolation Bodypart split, and focus on more cardio and plyometrics

**07hudson** · 10-31-2009, 12:21 PM

Luck w/ the diet, keto scares me. Looking forward to your progress

**DocHollidy** · 10-31-2009, 08:50 PM

Well its more like a keto recomp, not really cutting, becasue I still need to maintain strength, and I can take in more calories on a keto than usual because the low carbs still keeps you in a fat burning mode, and I seem to lose fat easily on keto

anyway diet totals 4300 cal 63 carb
gonna slowly drop cals to 3500 eventually

Workout-

Bench- 135x5 225x5 275x5
Incline Bench- 135x15 135x10
DB Bench- 100x5 100x5
2 Band Tricep Pushdown- x20
3 Band Tricep Pushdown- x20 x20
Hammer Strength Bench Press- 225x10 275x5 275x5
Tri Extension 3 Band- 4x10
Floor Press- 135x20 135x20

**07hudson** · 11-01-2009, 01:59 AM

Big pressing man!!

**DocHollidy** · 11-01-2009, 03:11 PM

weight today was 230 I attribute that to depleted glycogen, and lost water.. but I am going to implement a carb-up every three nights, so tommorow night I will carb up and should be back in my 235 range gonna keep all carbs really clean, and try to keep this diet on point..

Good workouts today running and lifting

Hammer Curls- 40x12 45x12 45x12
1 Band Speed Curls- x50 x50
Wrist Cable Curl- 50x12 72x12 87x12
DB Shrugs- 80x12 80x12 (with rotation 80x12 80x12)
Barbell Row- 45x100 (as fast as I could get through them)
Smith Military Press- 185x10 185x10 185x 8.5 (almost had 9)

Running
Went through about 30 mins of drills, all change of direction, didnt miss one cut
every break I had felt great, felt like my hips were real fluid

Ran 40s afterward saw some improvement

40- 4.82 4.96(bad start) 4.82 so I think its safe to say the studying and working on form is starting to pay off

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