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
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Results 1 to 15 of 15
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11-09-2009, 07:00 PM #1Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
Nick's Football Off-Season Training Journal
Last edited by jones_rtackle72; 11-09-2009 at 07:13 PM.
Oline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-10-2009, 09:42 PM #2Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 2x6Oline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-11-2009, 05:05 PM #3Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
11/11/09
Plyo's
Broad Jump
8x3
PR 6' 2"
Vertical Jumps
5x3
PR 27"
Speed Work
Oh and MW2 IS EPICOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-11-2009, 06:09 PM #4Beastmode Engaged.
- Join Date: May 2009
- Location: Maitland, NSW, Australia
- Age: 36
- Posts: 1,779
- Rep Power: 483
Whats your story?
310 Pounds down to 218 Pounds.
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11-11-2009, 07:28 PM #5Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
I'm a Offensive Guard/ Defensive End who is working out with his football team for next season. Two year varsity starter so farOriginally Posted by beertank23
Oline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-12-2009, 02:49 PM #6Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 +15dbOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-15-2009, 05:02 PM #7Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 sessionOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-16-2009, 06:42 PM #8Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 circutOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-17-2009, 03:13 PM #9Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 2x5Oline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-19-2009, 04:22 PM #10Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 yesterdayOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-22-2009, 06:30 PM #11Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 CircuitOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-22-2009, 06:40 PM #12Registered User
- Join Date: Dec 2004
- Location: Ohio, United States
- Age: 34
- Posts: 1,048
- Rep Power: 315
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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11-23-2009, 05:26 PM #13Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 CIRCUTOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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11-30-2009, 07:46 PM #14Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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
AbsOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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12-02-2009, 05:24 PM #15Registered User
- Join Date: Jun 2009
- Location: Illinois, United States
- Age: 30
- Posts: 112
- Rep Power: 187
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 sprintsOline/Dline/Shotputter!
Football Off-Season Log:
http://forum.bodybuilding.com/showthread.php?t=120260091
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