HitStick's OffSeason Journal! (Football)

[TheHitStick]

Alright well I'm finally starting a journal. This is my second year playing football in my life (didn't start first year though) and I'm playing at Left Guard on JV and no defensive position (politics of football, yay). Was still unsure of stuff and didn't starting preparing myself late. I didn't get very strong before I started playing but I guess I'll have to work on the minimal gains that I made. I have noticed that I do have that game speed and strength though and pretty good technique even though I'm undersized. I'm looking to start next year on Varsity as either a Tight End (if we have one) and attempt OLB since I've always wanted to play there. Depending on my gains by August I might have to tryout for something else.

We just incorporated a Tight End halfway through this season and this other kid is starting there. During practices though, I'm in the head coach's eyes at Tight End since he set me as the designated one when doing scouting teams. Hopefully next year they'll have one. If not I'll have to go out for the Oline possibly and maybe Dline or another defensive position.

I'll be following the WS4SB3 template. It's a possibility I'll be doing rec league basketball but I won't let that affect my workouts. Just would be doing it for fun (1 practice a week about and 1 game). I'll be tossing in some sprints and possibly position work if I can think of anything.

CURRENT STATS
Height: 6'1"
Weight: 187lbs (don't know BF%)
Bench: 185lbs is the most I've attempted (hah)
Squat: Unsure, just started doing Box Squats and getting the right distance
Power Clean: 155x5 for 3 sets easily.
PullUps: 3?
Vertical Jump: 20inch BSing it in gym for the "P90X test"
40yd: Unsure, I think I was close to a 5 flat though?
Pro Agility: 4.79 on a slippery track that you fell on =P. Decent, will work on it later on for better technique (that was first time)

GOALS
Height: Don't matter really
Weight: 210-215lbs @ 14% BF max (need to gain speed, don't need fat slowing me down)

I'll need help setting reasonable goals on my lifts. I will have from Thursday (1/5/09) until June until I'll have to start going to summer conditioning.

Bench: 225lbs at the LOWEST
Squat: 300lbs at the LOWEST
Vertical: Possibly 25? Can't really set goal.
40yd: I want to hit the high 4's at the lowest. Need to break that. Hopefully with good technique and great gains that will happen.

DIET
I'll be looking for motivation on a good clean diet. I want to gain that weight in as much as possible by the time I'll be done so I'll be eating clean foods. No sodas, chips, cake or any of that junk anymore. I'll have to start packing my lunch at school also since the cafeteria food blows.
Calories: Around 4000 on workout days and 3600 on non workout days at the beginning, will update when I see how my body is changing
Protein: 300g?

SUPPS
Animal Pak (will switch to Orange Triad possibly, suggested by dgcoats)
Maybe M-Stack? Doubt it, might want a creatine but want my diet in check first.

I'll need a lot of helps guys. Most of you don't know me personally but I'll show you that I have heart and I work my hardest at everything I do. I don't believe that being lazy gets you anywhere in life. This is a stretch enough for me and slacking off is NOT AN OPTION.

Let's Do Work.

[TheHitStick]

First notice: I'm still in my season. Last week is my last week fo the season and I'm not sure if I should take a week off or not to rest. I feel fine so I don't think I will. Gotta get back into things. Yesterday was my first day working out in a long time.

Bench Press:
Barx15
95x10
115x8
135x5
145x5

Dips:
BWx10
BWx8

Front Plate Raises~SS~BB Rows
25x8 95x8
35x8 95x8
35x8 95x8

Seated DB PowerClean with Press~SS~Lat Pulldowns
20x8 95x8
20x8 95x8
20x8 95x8

DB Shrugs: (Second pause at top)
60x8
70x6 (Grip Failed)
65x8

DB Curls:
30x8
30x8


Notes
Extremely sore in my back today. Probably because I haven't done rows in forever, only done them like once before. Bench felt weird, I have to switch up my grip due to my thumb injury from August Camp. Hurts like anything at the base when I wrap my thumb around it so I don't do that anymore. Feels like the bar is gonna crush me, kind of scary without a spotter haha.

Gotta start getting food ideas for a diet and stuff.

[07hudson]

Nice day back, in

[TheHitStick]

thanks lol

Not working out today. Trying to eat healthy and plan out my meals

Played 1on1 basketball with ym friend for over an hour today. I'm exhausted haha

[qb0708]

Protein: 300g?

[.

You don't need 300 grams of protein a day

[TheHitStick]

You don't need 300 grams of protein a day

aight lol just goin off of other people round my weight that are bulking

should i just go for my bodyweight goal? i heard that is also good to do?

[qb0708]

I personally have never tried to get a certain amount of protein in my diet, be it my goal to either slim down or put on muscle.

My thing is more timing of protein, you should obviously have some sort of lean meat with each of your 3 main meals. Along with a protein source inbetween these meals, from a MRP bar, shakes, or some sort of almond, pistachio, peanut etc.

Say my schedule is to lift at 3 pm., (which is probably when you'll lift since I'm guessing your in high school)

Breakfast: Right before school, upon waking

Snack 1: 2-3 hrs after-Medium to Heavy Protein source, fruit, possible carbs (some sort of granola bar)

Lunch: when served or 2 hours after snack and at least 2 hours before workout

Snack 2: Immediately after workout, consisting of a Heavier source of protein (protein shake or
bar), along with simple carbs (sport drink, some sort of candy, anything sugar based) with post workout supplements (creatine, aminos, beta alanine, etc.)

Dinner: Around 45 minutes after workout or 30 minutes after snack 2

Optional Snack: Around 8pm, healthy foods, whole grain cereal, bars, fruit, veggies etc.

On your workout days try and get more carbs in you and on your off days get less, try and stay away from drinking calories, simple carbs unless after your workout, saturated fats, and drink plenty of water. If your going to slip away from eating good do it on the weekends

[TheHitStick]

great information

it's hard for me to get lean meat everyday of the week basically. my dad cooks over the weekend and i eat stuff like throughout the week. usually i get him to do chicken breasts or steaks or something though

i'll also have to start packing my lunch since the school meals are junk (pizza's, fried chicken sandwich's, fries, ect.)

and for my snack inbetween breakfast and luch should i bring a protein bar or two or what? any suggestions on that

i really appreciate the help

[qb0708]

Yeah just bring whatever you have. One protein bar along with some kind of fruit, and maybe a handful of cheerios is a good snack.

[07hudson]

you certainly don't need 300g of protein, but keep in mind what ever your body doesn't use as protein it will convert and store so it's not a total waste.

[TheHitStick]

alright, don't you piss out the protein if you consume too much at a time?

[07hudson]

Lol, I don't even remember posting that ^^ But yeah, if you take too much at once you'll piss the rest out

[TheHitStick]

Lol, I don't even remember posting that ^^ But yeah, if you take too much at once you'll piss the rest out

having too much fun last night?

but yeah, any protein shakes you guys reccomend? i know they're not necessary but I can't have oatmeal and eggs in the morning so when I have oatmeal I'd want protein in the morning also

[qb0708]

Sam's club has 5lbs of EAS protein for like 30 bucks

[TheHitStick]

I was thinking bout Optimum 100% Whey?

But I was looking at the college I want to go to which is Old Dominion University and I just checked out their football roster and all of their LB's/TE's are around the size I desire to be. Their linemen aren't huge either but they're good for their division (D-1AA) and they're 7-2

Anyways, academics first, just though I'd check it out as a possibility to play

[DocHollidy]

I was thinking bout Optimum 100% Whey?

But I was looking at the college I want to go to which is Old Dominion University and I just checked out their football roster and all of their LB's/TE's are around the size I desire to be. Their linemen aren't huge either but they're good for their division (D-1AA) and they're 7-2

Anyways, academics first, just though I'd check it out as a possibility to play

wow I was thinking about going to ODU, but changed my mind, really surprised their doing so well for a first year program

[TheHitStick]

wow I was thinking about going to ODU, but changed my mind, really surprised their doing so well for a first year program

I didn't know anything bout them really either until I looked at their website. Alot of their players are my desired size so I think I'd have a chance if I can do well at the position in HS =/

All I did today was have practice. Blows, the fields are so soaked and my cleats are torn up so my I lose feeling within minutes. Sucks too cause it's just cold and dark here now lol. I love football and don't care bout playin in the rain but when the practice field are one giant puddle it's kind of ridiculous

[07hudson]

Optimum is pretty good stuff for the dollar. I usually get their whey and casein, tend to have the best flavors.

[TheHitStick]

Optimum is pretty good stuff for the dollar. I usually get their whey and casein, tend to have the best flavors.

yeah that's what i was thinking lol, heard that stuff is delicious. not that i go by flavor first but it's suppose to be a good buy so i mine as well give it a try.

man I can't wait until Monday. ME Upper Body son!

should i incorporate shoulder press into my workouts (barbell)? i never really did them after my injury on push press and i started to do them and they felt great. did them right before the bench press on one of my days i worked out in season and i felt great on the bench press.

[07hudson]

Well if it feels good I'd say go for it. My program actually doesn't do shoulder presses b/c of the risk of injury. I've been building my shoulders just fine doing raises and topping them off with 36's. If it feels good and you wanna shoot for it, start out light though.

[TheHitStick]

Well if it feels good I'd say go for it. My program actually doesn't do shoulder presses b/c of the risk of injury. I've been building my shoulders just fine doing raises and topping them off with 36's. If it feels good and you wanna shoot for it, start out light though.

yeah plate raises with a pause and variations of dumbbell raises have been working them pretty good. just thought it'd be good to add in a compound lift. where do ya think i should add them? DE Upper days as a supplementary exercise? or ME

[07hudson]

I'd say ME Upper days, and just do some lighter raises on DE Upper or RE Upper days

[TheHitStick]

I'd say ME Upper days, and just do some lighter raises on DE Upper or RE Upper days

Alright, so do it as a supplementary exercise right after bench? And stick to prolly 3 sets of 5 or so?

[07hudson]

Well whatever the template says just do it instead of whatever shoulder exercise you might do. Doesn't neccisarily have to be right after bench.

[TheHitStick]

Well whatever the template says just do it instead of whatever shoulder exercise you might do. Doesn't neccisarily have to be right after bench.

thatll work lol

i just wont superset it with anything, i dont really like doin that with compound lifts

[TheHitStick]

Last day of practice for me and our last game is tomorrow. We gotta go in an extra hour early since we don't have school. Oh well, hopefully I'll be more excited once I get there lol

[CelticTheTruth]

Keep up the good work!

[TheHitStick]

Thanks

It's hard for me to stay motivated when all of this crap is going on =/

[TheHitStick]

Our final football was yesterday and we lost, 13-12 (lol?) didn't get to dress out and play though

But ready to start working out next week. Reallllly need to get my crap together this weekend haha

[TheHitStick]

Been eating good over the weekend, lots of studying due to midterms but I think I'm getting my meal down. Did the math for my calorie needs according to an article on Tmuscle.com called "Massive Eating" and it says I need about 6000cals to maintain? Haha I don't think I did the math quite right...or I hope not =/

That is due to my activity level and so forth. Anyways, my protein shake came in yesterday (Optimum 100% Whey)

Reallly eager to lift tomorrow but I gotta find my ipod first >:[