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  1. #1
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    jones_rtackle72 is offline

    Nick's Football Off-Season Training Journal

    Warmup
    Bar Complex(Upright Rowx6, Snatchx6, BTN Pressx6, Goodmorningx60)x2
    Foot Ladderx4

    Bench
    WU: 95x10,105x10,125x10
    140x5,150x5,165x10, 165x10,175x6, 205x1, 205x1

    GHR's
    BWx10, +10x10, +15x10

    Inc DB's
    50x8,55x8,60x8

    Pullups
    2x12(1st set 2 assisted, 2nd Set 4 assisted)

    Dips
    1x10, 1x8

    Flyes
    15x15 15x15

    Some sort of combination of upright row and bent row
    135x12, 135x12

    DB POWER( Alternating One Arm DB Press)
    45x5 45x5 45x5 45x5

    Neck Work ss Ab Work

    Note*
    Dips felt AMAZING today,the latter upright row type deal was very weird
    Last edited by jones_rtackle72; 11-09-2009 at 08:13 PM.
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
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  2. #2
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/10/09

    Bar Complex3
    Foot Ladderx4

    Hang Clean
    95x3
    95x3
    115x5
    115x5
    135x5
    135x5
    155x5

    Off Bench Knee-Ups
    3x10

    Front Squat
    135x8
    155x8
    165x8

    Lying Leg Curls on bench(Partner Holding Feet)
    3x10

    DB Step-Ups(swinging leg up at top of rom for hip flexor)
    50x3x8

    DB "RDL" (more of a standin db bent row)
    35x3x8

    DB Curls
    25x8 30x8 35x8

    Squat Jumps
    BW 2x12
    +8lb Med Ball 2x6
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  3. #3
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/11/09

    Plyo's

    Broad Jump
    8x3
    PR 6' 2"

    Vertical Jumps
    5x3
    PR 27"

    Speed Work

    Oh and MW2 IS EPIC
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  4. #4
    Beastmode Engaged. beertank23's Avatar
    Join Date: May 2009
    Location: Maitland, NSW, Australia
    Age: 32
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    beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250) beertank23 has a spectacular aura about. (+250)
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    Whats your story?
    310 Pounds down to 218 Pounds.
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  5. #5
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    jones_rtackle72 is offline
    Originally Posted by beertank23 View Post
    Whats your story?
    I'm a Offensive Guard/ Defensive End who is working out with his football team for next season. Two year varsity starter so far
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  6. #6
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/12/09

    Bar Complex x3
    Foot Ladderx4

    Incline Bench
    115x4 135x4 140x4
    145x8 155x8 160x8

    GHR's
    3x12+8lb Medicine Ball

    Close Grip Bench(Explosive Pause at the bottom)
    135x8 145x8 165x8(slight help on 8th rep)

    Landmine Rotation
    Bar+45 and 25 3x10


    DB Curl to Press
    25x8 30x8 30x8

    Rip and Press( TWO DB SNATCH INTO OHP)
    40x8 45x8 50x8 60x5

    8lb Med Ball Twist
    2x12

    33 crunches+15db 33 leg raises+15db 33 toe touches +15db
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  7. #7
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/13/09

    Squat:
    WU 95x5
    145x5 155x5 165x5 185x5 195x10 195x10

    Hanging Knee Raises
    x10 x10 x10

    Hang Clean
    115x6 125x6 135x6 WORN OUT

    Wide Grip Pullups
    x10 x10 x10 ( assisted on last two 1st set, last 4 2nd and last 5 3rd)

    GHR's
    +8lb med ball 3x12

    Lunges
    40x2x8

    Ab Circuit same as wed and will end every training session
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  8. #8
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/16/09
    Warmup
    Bar Complex(Upright Rowx6, Snatchx6, BTN Pressx6, Goodmorningx6)x1
    Foot Ladderx4

    Bench
    WU: 95x10
    135x4 155x4 165x4 185x7 185x7 215x3

    GHR's
    BWx10, +15x8, +25x8

    Inc DB's
    55x8 60x8 65x8

    Pullups
    3x8 assisted last 1 & 3 reps respectively

    Dips
    2x10

    Flyes
    15x12 15x12



    DB POWER( Alternating One Arm DB Press)
    45x5 50x5 55x5 60x5

    Crazy 8 Pushups
    35x2x8

    Ab circut
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  9. #9
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/17/09
    Bar Complex
    Foot Ladderx4
    Hang Clean
    WU Barx5
    95x3
    95x3
    115x3
    135x3
    2x5x115

    Off Bench Knee-Ups
    3x10

    Squat
    WU 135x5
    165x8 185x8 205x8

    Lying Leg Curls on bench with DB
    20x6 20x6 25x6

    DB Step-Ups(swinging leg up at top of rom for hip flexor)
    45x6 50x6

    DB "RDL" (more of a standin db bent row)
    35x10 40x10 45x10

    Squat Jumps
    BW 2x8
    +10lb 2x5
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  10. #10
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/19/09

    Bar Complex x3
    Foot Ladderx4

    Incline Bench
    115x4 135x4 140x4
    170x7 170x7

    GHR's
    3x8+25lb rubber plate

    Close Grip Bench(Explosive Pause at the bottom)
    145x8 155x8 175x9

    DB Curl to Press
    25x8 30x8 30x8

    Rip and Press( TWO DB SNATCH INTO OHP)
    40x8 45x8 50x8

    33 crunches+15db 33 leg raises+15db 33 toe touches +15db

    Farmer Walks
    45's 2x60 seconds
    NEEDS WORK :\

    And i forgot to log my speed day yesterday
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
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  11. #11
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    jones_rtackle72 is offline
    11/20/09
    Bar Complex x1
    Foot Ladderx4

    Squat:
    WU 95x5
    145x5 155x5 165x5 185x5 220x7 220x7

    Off Bench Knee Ups
    x10 x10 x10

    Hang Clean
    115x6 135x6 155x6 HARD!

    GHR's
    +25lb Plate 3x8

    Lunges
    45x2x6

    Curls
    25x10 30x8 35x6 40x4 45x2

    Ab Circuit
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
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  12. #12
    Registered User federaldb59's Avatar
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    federaldb59 is offline
    nice look stuff so far man.
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
    05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
    06/01 (---) Final weigh in.
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  13. #13
    Registered User jones_rtackle72's Avatar
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    jones_rtackle72 is offline
    11/23/09

    Bench
    WU 95x10
    130x5 140x5 145x5
    125x5 125x5

    Inc Bench

    134x8 155x8 165x8 175x8

    Glute Ham
    3x10+8lb med ball

    Crazy 8 pushups
    2x8 35lbs

    DB POWER
    5x5 60's

    Landmine Rotation
    Bar+45 25 & 10
    3x8

    AB CIRCUT
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
    Reply With Quote

  14. #14
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    jones_rtackle72 is offline
    Bar Complex x 1
    Ladderx4

    Bench
    95x10 wu
    135x5 wu
    155x5 ws
    165x5
    175x5
    140x5 backoff set
    155x5+ 11 backoff set

    Inc Db
    60x8 65x8 65x8

    Crazy 8 Pushups
    35x2x8

    Landmines
    Bar+45+20
    3x8

    DB POWER PRESS
    45x5 50x5 55x5 60x5 65x5

    Flat flye
    15x15 15x15

    Abs
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
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  15. #15
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    jones_rtackle72 is offline
    12/1/09

    Bar Complex1
    Foot Ladderx6

    Hang Clean
    115x3
    135x3
    135x3
    145x3
    155x3
    175x3
    185x2

    Off Bench Knee-Ups
    3x10

    Squat
    185x3x8 Light percentage

    Lying Leg Curls
    30lbsx3x8

    DB Lunge
    40x8 50x8

    DB Curl to Press
    25x8 30x8 30x8

    DB Curls
    25x10 30x8 35x6 40x4 45x2

    Squat Jumps
    BW 2x8
    +25lb 2x8


    12/2/09

    Work on running form

    plyos

    stair jumps

    stair sprints
    Oline/Dline/Shotputter!

    Football Off-Season Log:
    http://forum.bodybuilding.com/showthread.php?t=120260091
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