DesertFootball's Road to All-State

[DesertFootball]

Hey, my goal for 2012-13 is to make All-State for football and possibly advance to the college level. This will be done through rigorous training and going hard all off-season. Lets do this.

Starting Stats: (Age 16) 5'9 162
Bench: 225
Squat: 280
Deadlift: 295
40: 4.8
Vert: 26''


Workout day 1:

BB Bench 10x135 5x185 5x190 5x195 5x200 5x205 (spot help last rep of 200,last 3 of 205)
DB Incline 10x50 10x55 8x60
DB Flies 10x30 10x35 10x35
Cable Chest 10x45 10x45 6x45
Tricep Pushdown 10x60 10x50
Overhead Tricep Push 10x45 10x60
Curls 10x25 10x30 10x30
Reverse BB Curls 10x40 10x40

[DesertFootball]

Sorry It's been awhile Im more focused on working out than being on the internet but heres and update for y'all on my last 2 workouts (upper/lower)


Height Weight 5'9/169.5

UPPER BODY 3/17

BB Bench
10x 135
8x 185
6x 205
4x 210
2x225 (failure 2nd rep)

Decline BB Bench
10x 135
8x 185
6x 205

Close Grip Bench
10x 135
10x 145
8x 160

Cables Chest
10x 40
10x 50
10x 60

Weighted Dips
10x bw
10x 40
10x 45

Tricep Pushdowns
10x 60
10x 70
10x 80

3x10x25 DB Curls
3x10x50 Cable Curls
2x10 60 Forearm Curls

LOWER BODY 3/19

SQUATS ATG
10x 135
5x 225
5x 225
5x 230
5x 235
4x 245

Leg Press
10x 360
10x 380
10x 40

Single-Leg Press
10x 200 3x Each Legs

Inner Thigh Machine
10x 80 3x

Hyper Extensions
10x 120
10x 140
10x 160

Calf Raises Quick 50x 100 pounds
Plyo Jumps 20x Each Leg
Quick Feet box 20x 2x
Squat Jumps 10x bw
Squat Jumps 10x 15 Dumbell Each Hand

[waffletop]

in ...good luck bro! what position?

[DesertFootball]

in ...good luck bro! what position?

CB primary, gonna start RB also. Occasionally lined up in Slot. KR.

Thanks, GL to you too!

[DesertFootball]

Just got back from Gym...sunday workout gotta grind.

UPPER BODY 3/19

BB Bench
10x 135
8x 185
5x 205
4x 210
3x 225 Spotter Help Last Rep

DB Decline Bench
10x 60
8x 70
8x 70

BB Close Grip Bench
10x 135
10x 155
8x 160

Weighted Dips
10x Bw
10x 25
6x 45

Cable Flys
10x 40
10x 40
10x 50

Tricep Pushdown
10x 70
10x 70
10x 70

Cable Curls
10x 50
8x 50

DB Curls Seated
10x 25
10x 25
6x 25

Forearm Curls BB
10x 40
10x 40

Biceps got super sore super fast today. Great workout for a sunday though. Legs+Plyos Workout at Park tomorrow.

Weight: 168.5

[DesertFootball]

FUARRRRRRK COACH WONT LET ME SQUAT ATG FML.

LOWER BODY

10x 135 atg
5x 225 atg
5x 230 atg
(coach bitches bad for my knees)
5x 255 Parallel
5x 270 Parallel

Leg Press Each leg
10x 180
Both Legs
10x 260
10x 280

Hypers
10x 130
10x 150
10x 170

Curls
10x 105
10x 105
10x 120

Box Squats
5x 225
5x 275

Box Jumps
Big Box 10x 10x
Little Box Each Leg 10x 10x
Hurdles Lateral 10x
Knee Thrusts 10x

[DesertFootball]

UPPER BODY

BB Bench
10x135
8x185
6x205
4x215
3x225 (Spotter Help last one)

Incline Db's
10x50
10x60
8x60

Fly Machine
10x105
10x120
10x120

Medicine Ball Explosive Benches
12x15

Tricep Pushdown
10x70
10x70
8x80

Close Grip BB Bench
10x135
8x155
6x160

Weight room wasn't open after school today. New PR on weight

Weight:172.0

[DesertFootball]

LOWER BODY

BB Squat
10x 135
5x 225
5x 245
5x 255
5x 270
5x 275

(Parallel on all)

BB Lunges
10x 115
10x 115

Hang Cleans
5x 4x 115

One Leg DB Squats
5x 100
5x 100
5x 100

Box Jumps 20x
Knee thrusts 20x

Weight: 172.0

[DesertFootball]

Back. Logging my last 2 workouts

FRI UPPER

BB Bench
10x135
5x190
5x200
5x205
5x205
5x215

Close Grip BB Bench
10x 135
8x 155
6x 175

Close Grip DB Bench Raise
30x20
30x20
30x20

Explosive Medicine Ball Bench
15x20
15x20

BW Dips
10x
10x

SAT UPPER


Hang Clean Press
5x115
5x125
5x125
5x125
5x125

Lateral Raise DB
10x 20
10x 20
10x 20

Front Raise DB
10x 15
10x 15
10x 15
10x 15
10x 20

Concentration Curls
8x 25
8x 25
8x 30
8x 30

Run the Rack Hammer Curls
5x 15
5x 20
5x 25
5x 30

5x30
5x25
5x20
5x15

Reverse Curls BB
10x40
10x40

Seated Curls
5x25

[thenewguy23]

Subbed. Nice thread, check mine out too

[Raxcoe]

Good luck brah check out my log as well

[DesertFootball]

Subbed. Nice thread, check mine out too

Link isn't working brah?
Thanks though ill check yours out if I can get it too work.

[DesertFootball]

Good luck brah check out my log as well

Thank you bro! Will definitely check it out

[DesertFootball]

LOWER BODY/PLYOS WED

BB Squat
10x 135
5x 225
5x 245
5x 255
4x 275
4x 280

Leg Extensions
10x 130
10x 150
10x 170
10x 190

Leg Press
10x 260
10x 280
10x 300
10x 340

1 Leg DB Squat
5x 30
5x 30

Depth Jumps
4x 10

Box Jumps
2x 5

Weighted Box Jumps
2x5 15/30 lb's

Ankle Stretching Strengthening Resistance Band
2x 30 seconds

Ankle Hops
4x 15 sec

Ladder Drills
A **** load went HAM as **** lol.

Russian Twists Seated
35lb 2x 30 seconds

Great Workout today! FEELING GOOD BABY CANT WAIT TO GRIND TOMORROW

5'9
167 pounds

[thenewguy23]

Do you do plyos before or after weight training?

[DesertFootball]

after!

[thenewguy23]

after!

Alright thanks bro, just updated the link and also posted some new game tape in my thread, check it out

[DesertFootball]

Wow, been gone for awhile. Training has been going great, I've got a personal trainer in a former NFL player and have been lifting and working out extremely hard. New Maxes and weight posted will try to keep up more with workouts. I'm doing a lot more field work as we are getting close to 7on7's and the season.

Ht: 5'9
Weight: 176

Bench: 260
Squat: 360
Dead: N/A Max.
40: 4.68
Vert: 28

[DesertFootball]

Upper Body Yesterday

BB Bench
10x135
10x185
8x205
6x215
4x230
2x245

BB Close Grip Bench
10x135
8x185
6x195
4x200

DB Decline bench
10x60
8x80
6x90

Dips
10x BW
8x 45
6x 70
6x 70

Tricep Pushdowns
10x70
10x80
10x80

Explosive Medicine Ball Chest
25 reps 12 lbs

Pushups
Bosu Ball Failure

[DesertFootball]

Crazy plyo workout with my trainer today. Timing the 40 thursday lets hope for some improvement. Been a little dissapointed with my performance on the field and having trouble staying positive. Gotta grind.

[DesertFootball]

Yesterday:

5x60 Yard Hill Sprints
3x15 Yard Hill Sprints
Cone Drills at Park
Quick Feet
6x30sec Hip Flexor Exercises

[DesertFootball]

Yesterday:

BB Bench
10x135
12x185
12x185
12x185

DB Power Shrugs
5x60
5x70
5x70

DB Strict Shrugs
5x70
5x70
5x70

Push Press
6x135
6x165
6x175

Rows
12x90
12x135
12x145

Tricep Pushdowns
12x70
12x80

SkullCrushers
12x75
12x85

DB Curls
12x30
12x30

Forearms/Grip
30 Min Ladder Drills

Today:
Workout with Personal Trainer for Speed/Football.
Did some plyos and went out and threw with the team.
Back to lifting heavy tomorrow. Passing Game thursday.

[DesertFootball]

LOWER

Squat
10x135
10x225
8x275
6x295
4x315
2x335

Box Squat
6x335
6x375
5x375

Deadlift
8x225
6x295
6x305

DB Lunges
5x60
5x60

Calf Raises
20x BW
20x 20lb

Hamstring Things
30x BW

Ladder+cutting drills for 30 min

[CallMeB00M]

Ahhhh...Football <3...2nd best sport in this entire planet(For me xD)...
Good luck man!doing hard work so far.

[DesertFootball]

Ahhhh...Football <3...2nd best sport in this entire planet(For me xD)...
Good luck man!doing hard work so far.

Thanks brah! Good luck to you too.

LOWER BODY

BB SQUAT
10x135
10x225
8x275
6x295
4x315
3x335

LEG PRESS
10x380
10x410
10x410

Single Leg DB Squats
8x50 db's
6x50 db's

Hip Flexor Pulls
10x70
10x70
10x70

More stuff was involved but too lazy to log! Happy Fathers Day!

[BryGuyAP1S2K]

Nice log. Good luck with two a days, the upcoming season, and your goals in general.

[DesertFootball]

Nice log. Good luck with two a days, the upcoming season, and your goals in general.

Thanks homie that means a lot.

UPPER BODY

BB BENCH (MAX DAY)
10x135
1x185
1x275 (FAIL)
1x265
1x275
6x225
6x225
5x225

CLOSE GRIP BB BENCH
10x135
8x165
6x185
4x195

LADDER PUSHUP EXPLOSIVES
3x All the way through

DIPS
10xBW
10x30

TEAM ABS

Workout got cut a little short, did a speed weights complex and some footwork training with my PT earlier. ATTG

[DesertFootball]

Btw, sitting at 5'9 172, leaner, faster, and stronger than I ever have been! Ready for the season babay!

[DesertFootball]

Went to a camp at a D2 school in durango, colorado last weekend. Told me I'm a good prospect for them and I performed well.

Been really focusin on my on-field skills lately as opposed to lifting, hitting them 1on1's, footwork, agility work. Hopefully gettin improvement before the season comes up here pretty quick. Just dreamchasing for the scholly, all I want!!!

New routine mixing strength/hypertrophy and primal patterns for some football functioning but I'll log my last leg and upper days.

UPPER

BB BENCH
10x135
6x225
5x230
4x235
3x240
2x245
1x265

INCLINE DUMBELL
12x50
12x60
12x60

PUSHUPS Explosive
3x Failure

BOSU BALL INCLINE WEIGHTED PUSHUPS
10xBW
10x45
10x75
1x Failure

SKULLCRUSHERS
10x75
10x80
10x85

TRICEP PUSHDOWN
10x60
10x70
10x80


LOWER

BB SQUAT
10x135
10x225
8x275
6x295
4x320
3x335
2x350

POWERCLEANS
10x135
8x175
3x185 (Failed...so much more tired than I thought I was!!!)

LEG EXTENSION/HAMSTRING CURL SUPERSET
10x150/105
10x190/120
10x230/135

Calf Work
Plyo, Box Jumps

Gettin it in. Working hard.

5'9 Morning Weight Naked: 173.0 Pounds

[DesertFootball]

Setting my goals for the upcoming season right now:
Break School Record for rushing yards
1st Team All State
Scholarship

1300 rushing
15 td's
250 recieving
3 td's

45 tackles
3 int's
0 td's allowed in man coverage

2 KR Td #1 in total yards

Big goals for a kid tryna do big things.

180+ After football, hopefully on a scholarship to somewhere. TIME TO GET IT. Running out of time