2010: We Getting It In

[watchandsee23]

Well its the summer for me and I've been home for 3 weeks. I took a week off and have been lifting as heavy as I can at home full body workouts along with Sprinting and agility work. Had an awesome spring with the team and raised my athleticism a lot. Improved my numbers tremendously.

Fall of 2009
Weight - 173 lbs
Bench - 185lbs x14
Vertical - 35.5
40 Yard Dash - 4.47ht
Shuttle - 4.53

Spring of 2010
Weight - 181 lbs
Bench - 225lbs x10
Vertical - 36.5
40 Yard Dash - 4.34 ht
Shuttle - 4.53

Running was done on speed turf with track spikes on. The shuttle is slacking because I can't seem to master doing it on turf vs grass. But I'm back to 100% Knee and Ankle wise after two bad sprains in them.

[watchandsee23]

Dynamic Warm Up

Starts
3 Point Stance - 6x10yards
Falling - 2x10yards
Push Ups - 2x10yards

Flying 30's
x4

40 Yard Dash
x3

5-10-5 Shuttle
2 left, 2 right


Summary: Felt good on the full forties. The first 2 regular stars were the best. Covered the first 10 yards in 6 steps without trying as hard. The first full 40 felt GOOD. It feels easy to run these now. Just gotta keep working. The Shuttle turns were good. Fell one for planting the side of my foot which is a habit that MUST be broken.

[watchandsee23]

Was supposed to lift today but was too sleepy, but instead I'm joining the Y tomorrow since I got paid so I don't have to do high reps all the time at home. Going to order some Cytogainer too, so I'm lookin for the same results I saw the first time from it.

[moose45]

Subbed. How old are you man?

[watchandsee23]

subbed. How old are you man?

19.............

[watchandsee23]

Been a while. I've been on the UF lifting workout. Its pretty solid.

Bench Press
Bar x12
95lbs x8
135lbs x8
155lbs x6
175lbs x6
215lbs x6
215lbs x6
220lbs x6
220lbs x6

Compound Rows
140lbs x8
140lbs x8
140lbs x8

Seated DB Military Press
55lbs x12
60lbs x10
65lbs x8

DB Shrugs
80lbs x12
80lbs x12

Lat Pulldowns
140lbs x12
140lbs x12

Lying DB Tricep Extensions
40lbs x10
40lbs x10

Hammer Curls
40lbs x10
40lbs x10


Summary: Been a long time coming being back on here. I have been doing good with consistency lifting but not so much running(conditioning). Gonna up to 2-3 conditioning sessions a week. Kinda tryna cram it in there.

[watchandsee23]

Dynamic Warm Up

10 yard Starts
3 point stancex5
Fallingx2
Mountain Climberx2

40 yard dash
x3

Conditioning
2x4x110 yards@85%


Lifting

Knee Jumps
45lbs x3
45lbs x3
45lbs x3
45lbs x3

Jump Rope
x30secs
x30secs
x30secs

Squat
Warm Up
325lbs x8
350lbs x6
375lbs x4
405lbs x3

45 Degree Back Extension
45lbs x12
45lbs x12

DB Split Squat w/ front foot elevated
50lbs x10
50lbs x10

Hip Aductor<ss>Abductor
145lbsx10-----------65lbsx10
145lbsx10-----------65lbsx10

Calf Raises
90lbs x50

Ab Machine
155lbs x50


Summary: Feel like I accomplished something today. Cracked open a new tub or Ctyogainer today. Tryna gain 5-6lbs this month before camp. Starts felt terrible even though I covered them in less steps then usual. I didn't feel explosive doing the knee jumps. I might add in a plyometric session a week. The rest of the workout was solid though can't complain.

[Acal83]

How are you liking the UF work out? I tried it for a while and it seemed good, I just cant seem to break away from WS4SB for more than a couple weeks or so.

edit: seen you gotten a lot bigger and way faster since last year, thats whats up.

You play rb right?

[CainKillingAbel]

Subbed...

GJDM! Keep us posted/updated!

Suggestions:

Variety helps in any training routine and exercise. Never underestimate the power of switching up exercises in even the most trivial workout/muscle group.

Since you're young, I would go to a doctor and have him give you a physical (take your blood pressure, etc.). This is a great way of determining your personal fitness level (cardio-wise).

Buy a massage chair and use it once a week, or at least once every two weeks. It really helps ease the tension in your muscles, and can even help to build/strengthen when you've plateaued.

[watchandsee23]

How are you liking the UF work out? I tried it for a while and it seemed good, I just cant seem to break away from WS4SB for more than a couple weeks or so.

edit: seen you gotten a lot bigger and way faster since last year, thats whats up.

You play rb right?

Yeah man. I been on it for 6 weeks and its been pretty good. Gained all my weight back and about 3-4 lbs extra and gotten my strength back to where it was when i left school even though I haven't been as consistent as I should have with it. Yea I used to be like that too with WS4SB. I tried to change it up this summer though.

Yea I play RB.

Subbed...

GJDM! Keep us posted/updated!

Suggestions:

Variety helps in any training routine and exercise. Never underestimate the power of switching up exercises in even the most trivial workout/muscle group.

Since you're young, I would go to a doctor and have him give you a physical (take your blood pressure, etc.). This is a great way of determining your personal fitness level (cardio-wise).

Buy a massage chair and use it once a week, or at least once every two weeks. It really helps ease the tension in your muscles, and can even help to build/strengthen when you've plateaued.

Preciate the feedback and advice. I'm doing a lot of exercises this summer that I didn't normally do in my training past. Even though they might not be recommended by most ie. Leg Press, Leg Curl, Hip Abductor/Adductor, Calf Raises. Just doing a lil something different to keep me motivated.

[watchandsee23]

1 Arm DB Split Jerk
50lbs x5
50lbs x5
50lbs x5

Clap Push Ups
x5
x5
x5

Bench Press
155bs x8
185lbs x5
230lbs x5
230lbs x5
230lbs x5

Compound Rows
145lbs x12
145lbs x12
145lbs x12

Seated DB Military Press
65lbs x10
70lbs x8
75lbs x6

DB Shrugs
85lbs x10
85lbs x10

Lat Pulldowns
150lbs x10
150lbs x10

Tricep Extensions
45lbs x10
45lbs x10
45lbs x10

Bicep Curls
40lbs x10
40lbs x10
40lbs x10



Summary: Good workout for the most part. Upper body days are always the best. Bench is gettin better.

[watchandsee23]

BB Power Shrug
185lbs x5
185lbs x5
185lbs x5

Explosive Step Up
25lbs x5
25lbs x5
25lbs x5

Leg Press
120lbs x8
210lbs x12
210lbs x12
210lbs x12

Leg Curls
80lbs x12
80lbs x12

DB Single Leg Squat
50lbs x15
50lbs x15

Incline Barbell Bench
135lbs x5
185lbs x5
185lbs x5
185lbs x5

Wide Grip BTN Chin Ups
x10
x10

Upright Rows
95lbs x10
95lbs x10

Dips
20lbs x12
20lbs x12


Summary: Workout was so hard today. I ran on the treadmill before for a warm up but I think I went overkill. I felt like I had to throw up the whole time. Single leg squats was the worst part. But its all gravy.

[Connelly1]

Where do you play football?