07hudson's journey to the combine (Defranco Program)

[07hudson]

I've been training for a few months but next week I will be starting Defranco's 12 week combine program. By january or February I hope to be signed to a college team probably in NAII or MAII conference. I kind of want to stay local, I'm sure I can play I'm more worried about getting a fat scholly for a private school. In highschool I was allstate from the safety position with 100 tackles, mvp defense, and picked to play in the all star game.



My goals are
1.) To bulk up large enough to play safety, 190/195lbs. If not I will settle for minimul weight gains and play either wide reciever or cornerback.
2.) To excel in the any combine or private testing I may try and get a large scholarship to an academic school, education first.
3.) To become athletics enough to run track also.
4.) Weight - 195lbs
Height - 6'2 (same)
40 time - 4.4/4.5 ( I'll settle for 4.5/4.6 if I bulk up to the 190 area)
Vertical - Haven't tested, can't set goal
20 yard shuttle - Haven't tested recently either but in highschool was easily below 4sec
Bench Press - 280lbs
squat - 425lbs
Trap Bar Deadlift - 525lbs
PowerClean - 265lbs

My stats as of now are
Bench - 255
Squat - 370
Trap bar DL - 485
Powerclean - 245
40 time - 4.5/4.6 area
100 time - Below 11 sec, could be a faulty time though


Diet
During this program I will be cramming my face. On workout days I'll try and get ATLEAST 4200 calories and on non workout days 3700 calories. I have a very fast metabolism and it's hard for me to gain a pound. I will also be shooting for 300 grams of protein.


Supplements
Starting off I'll only be taking animal pak(multi), bcaas, glutamine, fish oil, and whey protein. When I'm ready to cycle back on to creatine I'll use NO explode as a preworkout drink and my postworkout drink will be a mixture of creatine mono, coolaid mix, dextrose, glutamine and maybe some other goodies.



+The only changes to this program I may make are throwing in some extra plyos on a run day and doing a set of burnout pushups at the end of my upper day. Any feedback/encouragement will be greatly appreciated, will rep back+


Time to get big!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[DriveMyWhey]

"jack of all trades, master of none"


if you want to play football seriously you should drop off the track.
and don't make the same mistake i did, for 2-3 month i haven't gained a pound because i was trying to find "the sweet spot". eventually even after 3 month i haven't gained **** so i just started to eat like crazy, clean foods but no 0.5/a week. simply unreal.

[07hudson]

"jack of all trades, master of none"


if you want to play football seriously you should drop off the track.
and don't make the same mistake i did, for 2-3 month i haven't gained a pound because i was trying to find "the sweet spot". eventually even after 3 month i haven't gained **** so i just started to eat like crazy, clean foods but no 0.5/a week. simply unreal.

...track would only be supplementary and done if a scholarship was needed and recieved that way as well. Football is the primary focus, will bulk and add weight/strength/speed, if track comes around and I need more scholarship money I might do it.

[Fitzwell]

Im in here brother, Things are looking great, get down to business! My Beast Stack log should start today or tomorrow and will be in my sig also. But I will be around.

[07hudson]

Im in here brother, Things are looking great, get down to business! My Beast Stack log should start today or tomorrow and will be in my sig also. But I will be around.

Awesome bro, glad to see you in here. Been a long trip but things have changed since the beginning fo my first log lol. I will be sure 2 check out your log

[gabefedota]

I wanted to help you out some...I got your message like a lot of people I guess, but I really think you should change your stack of supplements.

I walked-on to an SEC football team last year and I think the program is fine for football (based on what we do). The stack isn't soo good though.

BCAA and glutamine is B.S. I took them for over a year until I finally learned it wasn't helping at all (based on research projects with the nutrition part of my major).

You need a basic Stack:

Mine is:
1. All the Whey pure isolate $39.99 for 5lbs (1 month supply)
2. Creatine: Monohydrate or what I suggest is Green magnitude $39.99 (nearly 3 month supply)
3. If you NEED a pre-workout maybe for days when you are really tired then I'd suggest Jack3d 24.99 for 40 servings (should last at least 2 months)

You don't need anything else except food...Id suggest a lot of whole grain carbs such and whole grain brown rice and berries (blue, black, raspberry).

Just my suggestions. Good luck in your future endeavors.

[07hudson]

I wanted to help you out some...I got your message like a lot of people I guess, but I really think you should change your stack of supplements.

I walked-on to an SEC football team last year and I think the program is fine for football (based on what we do). The stack isn't soo good though.

BCAA and glutamine is B.S. I took them for over a year until I finally learned it wasn't helping at all (based on research projects with the nutrition part of my major).

You need a basic Stack:

Mine is:
1. All the Whey pure isolate $39.99 for 5lbs (1 month supply)
2. Creatine: Monohydrate or what I suggest is Green magnitude $39.99 (nearly 3 month supply)
3. If you NEED a pre-workout maybe for days when you are really tired then I'd suggest Jack3d 24.99 for 40 servings (should last at least 2 months)

You don't need anything else except food...Id suggest a lot of whole grain carbs such and whole grain brown rice and berries (blue, black, raspberry).

Just my suggestions. Good luck in your future endeavors.

Thanks for the advice, I think I've noticed some help from the glutamine and BCAA's though, i take more than the directions say too. I hear of some bodybuilders taking up to 15g of glutamine. I do get a lot of whole grains in, and as for the presup I'm only taking it because I was given a bottle of NO explode for free. Might look into that jacked though, thanks for the advice

[Fitzwell]

BCAAs are a very important part of growth, I would definitely keep these in the line up

[07hudson]

BCAAs are a very important part of growth, I would definitely keep these in the line up

Yeah I am, have half a bottle left anyways. I'll take a few of those with grapejuice preworkout till I'm back on creatine

[watchandsee23]

subbed.

[G-mane12]

subbed.. im thinking about doing this program also

[07hudson]

Awesome, glad to have you guys in here. Will be starting the program monday

[dgcoats]

Supplements
Starting off I'll only be taking animal pak(multi), bcaas, glutamine, fish oil, and whey protein. When I'm ready to cycle back on to creatine I'll use NO explode as a preworkout drink and my postworkout drink will be a mixture of creatine mono, coolaid mix, dextrose, glutamine and maybe some other goodies.

Animal Pak is a **** multi; Source Natural's Life Force is cheaper and has better forms/dosage of vitamins, or you could pick up Orange Triad if you want some joint support. When you take your BCAAs aim for 5g of leucine pre- or intra-workout (or you could buy Intrabolic, seriously awesome product). If you are taking glutamine for gut health/immune purposes then go right ahead. If, however, you are taking it to help recovery you're paying for a placebo. Fcuk what bodybuilders do, glutamine is worthless ergogenically speaking.

EDIT: Anything is better than NO Xplode. For cheap, buy some caffeine pills if you really need a boost.

[07hudson]

Animal Pak is a **** multi; Source Natural's Life Force is cheaper and has better forms/dosage of vitamins, or you could pick up Orange Triad if you want some joint support. When you take your BCAAs aim for 5g of leucine pre- or intra-workout (or you could buy Intrabolic, seriously awesome product). If you are taking glutamine for gut health/immune purposes then go right ahead. If, however, you are taking it to help recovery you're paying for a placebo. Fcuk what bodybuilders do, glutamine is worthless ergogenically speaking.

EDIT: Anything is better than NO Xplode. For cheap, buy some caffeine pills if you really need a boost.

Might consider that orange triad, why do you say animal pak is ****?
Edit: Think I said it before but NO explode was free, might as well take it

[dgcoats]

Might consider that orange triad, why do you say animal pak is ****?
Edit: Think I said it before but NO explode was free, might as well take it

They use inferior forms of vitamins/minerals (ergocalciferol instead of cholecalciferol, cyanocobalamin instead of methylcobalamin, no chelated minerals, etc), too much calcium, and their "performance optimizers" are either underdosed (strong gainz with 100mg Leucine) or ineffective (colostrum). Plus it's kinda expensive.

[MachMe4.6]

oh hai guize

Good luck bro, im in the same boat bulking wise. Im at 193 today and would like to be 200 by the start of the season Aug 5th since i know ill loose some weight due to two a days. Any questions about college ball hit me up man ill help you out with what I can.

[07hudson]

They use inferior forms of vitamins/minerals (ergocalciferol instead of cholecalciferol, cyanocobalamin instead of methylcobalamin, no chelated minerals, etc), too much calcium, and their "performance optimizers" are either underdosed (strong gainz with 100mg Leucine) or ineffective (colostrum). Plus it's kinda expensive.

Well thanks for the information, I might look into the multis you suggested when I run out of this can of animal pak.

oh hai guize

Good luck bro, im in the same boat bulking wise. Im at 193 today and would like to be 200 by the start of the season Aug 5th since i know ill loose some weight due to two a days. Any questions about college ball hit me up man ill help you out with what I can.

Good to have some1 in the same boat, you playing safety too? Or what position, I'm sure I'll have some questions along the way. You have a log bro?

[07hudson]

Forgot to mention I kind of have an old injury that's been a nuisence to my bench. In middle school I broke my elbow arm wrestling, so I lost quite a few degrees ROM. Ever since then that injury has put a dampener on developing my right tricep, so my right side during benching is extremely week compared to my left. When I go too heavy the right side will shoot up putting more weight on my left side. My dad is an ex physical therapist so I talked with him about it, I'm doing a dynamic stretch 20min every night and icing it to try and get that ROM back. During this I'll also put a little more focus on my right tricep to get it up to par.

[MachMe4.6]

Good to have some1 in the same boat, you playing safety too? Or what position, I'm sure I'll have some questions along the way. You have a log bro?

Yea i played safety in high school and thats where im most comfortable, was too small to play safety last year and ended up playing corner so im lookin to switch back over this year. I dont have a log, might set one up here soon dont have much time to fool with it tho. Just pm anytime and ill try to get back as soon as possible

[SCOTSballer]

good luck bro. My advice is if you dont know where you will be going to school. Start looking at schools that fit your interest now.. Look at the rosters, see if you could fit and then start emailing coaches.. you have better luck emailing coordinators and position coaches, very rarely will you get a reply from a head coach. I was in your same situation and I started emailing coaches, got a few reccomendations from my coaches, and now I will be playing D2 ball this fall. Not on scholarship but they say I have a good shot at earning one. good luck!

[07hudson]

Yea i played safety in high school and thats where im most comfortable, was too small to play safety last year and ended up playing corner so im lookin to switch back over this year. I dont have a log, might set one up here soon dont have much time to fool with it tho. Just pm anytime and ill try to get back as soon as possible

Awesome, good luck with that.

good luck bro. My advice is if you dont know where you will be going to school. Start looking at schools that fit your interest now.. Look at the rosters, see if you could fit and then start emailing coaches.. you have better luck emailing coordinators and position coaches, very rarely will you get a reply from a head coach. I was in your same situation and I started emailing coaches, got a few reccomendations from my coaches, and now I will be playing D2 ball this fall. Not on scholarship but they say I have a good shot at earning one. good luck!

Thanks for the advice bro, good luck 2 you too

[rdrb]

Da fuk is Willow Springs Missouri? What major city is it close to?

[07hudson]

Da fuk is Willow Springs Missouri? What major city is it close to?

Springfield missouri

[07hudson]

There has been a change of plans. My friends birthday is monday so we're going floating all day, can't really miss it so I had to push ME UPPER to today. And because nowhere was open on a Sunday I had to workout in my basement, had only 240lbs worth of plates and no dumbbells so I had to improvise a lot. Not really how I wanted to start off but oh well.

1.) BB Bench
135 x 8
185 x 3
225 x 1
240 x 1
205 x 5
200 x 5

2.) BB floor press
185 x 7
155 x 10
155 x 10

3.) BB rows -----SS-----Rear Delt flyes
135 x 10 -----------10lb plates x 12
135 x 10 -----------10lb plates x 12
135 x 10 -----------10lb plates x 12

4.) BB front raises -----SS-----Band pull aparts
55 x 12 ---------------------------x12
45 x 12 ---------------------------x15
50 x 12 ---------------------------x15

5.) BB curls -----SS----- Tricep kickbacks
65 x 10 ---------------10lb plates x 12
75 x 10 ---------------10lb plates x 12
80 x 10 ---------------10lb plates x 12

6.) Pushups x 20



Thoughts
1.) Everything felt moderately heavy, I don't mind starting a little low on bench, I'll probably take the percentages for my lifts from 250 and really focus on keeping the bar level and not letting the right side go up 1st.
2.) Woke up early with hardly any sleep and no pre supp, workout kinda dragged. Then again I just got back from a vacation so it could be partly due to that.
3.) Ordering the chains now, and will make board presses when needed. I think when I have to do reverse band bench I'll just do chains b/c it's the same principal...don't feel like spending over $100 ****ing dollars for some bands from elitefts...


Nutrition: Still going but on way to 4200 cal, 500 carb, and 300 protein pretty easy

[07hudson]

Just ordered chain collars and defrancos combine dvd so they will be coming in soon

[SCOTSballer]

There has been a change of plans. My friends birthday is monday so we're going floating all day, can't really miss it so I had to push ME UPPER to today. And because nowhere was open on a Sunday I had to workout in my basement, had only 240lbs worth of plates and no dumbbells so I had to improvise a lot. Not really how I wanted to start off but oh well.

1.) BB Bench
135 x 8
185 x 3
225 x 1
240 x 1
205 x 5
200 x 5

2.) BB floor press
185 x 7
155 x 10
155 x 10

3.) BB rows -----SS-----Rear Delt flyes
135 x 10 -----------10lb plates x 12
135 x 10 -----------10lb plates x 12
135 x 10 -----------10lb plates x 12

4.) BB front raises -----SS-----Band pull aparts
55 x 12 ---------------------------x12
45 x 12 ---------------------------x15
50 x 12 ---------------------------x15

5.) BB curls -----SS----- Tricep kickbacks
65 x 10 ---------------10lb plates x 12
75 x 10 ---------------10lb plates x 12
80 x 10 ---------------10lb plates x 12

6.) Pushups x 20



Thoughts
1.) Everything felt moderately heavy, I don't mind starting a little low on bench, I'll probably take the percentages for my lifts from 250 and really focus on keeping the bar level and not letting the right side go up 1st.
2.) Woke up early with hardly any sleep and no pre supp, workout kinda dragged. Then again I just got back from a vacation so it could be partly due to that.
3.) Ordering the chains now, and will make board presses when needed. I think when I have to do reverse band bench I'll just do chains b/c it's the same principal...don't feel like spending over $100 ****ing dollars for some bands from elitefts...


Nutrition: Still going but on way to 4200 cal, 500 carb, and 300 protein pretty easy

Good start so far man.. any reason why you dont use DB's for flyes and kickbacks?? Also I'm not sure your workout format but I know I was doing some Defranco's a while back and when I would SS with the Band Pull-Apart I would go as long as I could with a continuous pace. I felt it help bring my delts up alot and shoulder strength. Just throwing that in their.

[07hudson]

Good start so far man.. any reason why you dont use DB's for flyes and kickbacks??

I think I said it before but I had to do my workout sunday at my house b/c there wasn't a gym open I could use. I don't have dbs.

I know I was doing some Defranco's a while back and when I would SS with the Band Pull-Apart I would go as long as I could with a continuous pace. I felt it help bring my delts up alot and shoulder strength. Just throwing that in their.

Will keep that in mind, thanks

[07hudson]

Don't think I'll be able to do tuesday's workout. Been raining all day and don't have access to any indoor gyms right now.

[07hudson]

I will be honest with you..kind of embarressed to post this. I know I just got back from vacation and got about 4.5 hours of sleep but still, today was so weak was pathetic. yawned throughout whole workout.

1.) Box squat (3 rep max)
135 x 5
225 x 3
275 x 3
315 x 2 (didn't even try 3rd rep)
275 x 3
225 x 10

2.) Bulgarian split squats
45lb db's x 8
45lb db's x 8

3.) 45 degree back raises
25lb plate x 10
25lb plate x 10
25lb plate x 10

4.) Ab circuit
Sprinter situps, hip raises, toe touches x 2




Thoughts
1.) ..Blah, going to work, maybe I'll forget about this pitiful performance

[MachMe4.6]

Happens to the best of us. Put it out of your head and get back in there and go 10x harder. Keep up the good work bro, it pays off. Trust me!