College Football Training Log

[LuckSide]

Glad to finally be back in the gym after moving all week. Unfortunately I have to do it again next week, but I get some gym time before then. I had kind of a meh day, not sure whether I'm just exhausted from moving or whether it was whatever cough/sore throat thing I was getting. Either way, still did descent, but not where I would have liked it to have been. Also started to feel my tendon a little bit while doing flyes, but I don't think it should bother me next week, thank god.

Friday 4/5/13
Chest, Shoulders, Triceps
- Weight (# of reps in each set separated by ,)
Bench Press - 235 lbs (9, 7, 5, 3)
Incline Bench Press - 180 lbs (8, 7, 5)
Decline Bench Press - 215 lbs (7, 4, 3)
Dumbell Fly - 65 lbs (5)
Reverse Fly - 30 lbs (10, 10, 10)
Dumbell Shoulder Press - 70 lbs (6, 4)
Dumbell Lateral Raise - 40 lbs (7, 6)
Barbell Shrug - 365 lbs (10, 10, 9)
Barbell Shrug Behind Back - 365 lbs (10, 10, 9)
One Arm Cable Tricep Pushdown - 52.5 res (7, 5, 4)
One Arm Cable Tricep Extension - 42.5 res (8, 7, 5)
Dumbell Lying Tricep Extension - 40 lbs (8, 6, 5)

[LuckSide]

Changed up the routine so I get more strength and explosiveness exercises in my workout.

Monday 4/8/13
Chest, Shoulders, Triceps
Bench Press - 255 lbs (4, 4, 3)
Incline Bench Press - 190 lbs (5, 5, 5)
Barbell Shoulder Press - 135 lbs (5, 5, 3)
Dumbell Lateral Raise - 40 lbs (8, 6)
Reverse Flyes - 35 lbs (10, 10, 8)
Barbell Shrug - 365 lbs (10, 10, 9)
Barbell Shrug Behind the Back - 365 lbs (10, 10, 9)
Skull Crushers - 95 lbs (8, 8, 6)
Reverse Grip Tricep Pushdown - 67.5 res (8, 8, 6)
Dumbell Lying Tricep Extension - 40 lbs (8, 5, 4)

[LuckSide]

No gym until Friday again. This whole move has my gym schedule thrown off. Hopefully next week it will be back to normal.

[LuckSide]

Didn't get a chance to go to the gym on Friday due to having a job interview near our new house. Only one more week of moving and I will be back on the full gym schedule.

Monday 4/15/13
Chest, Shoulders, Triceps
Bench Press - 255 lbs (5, 5, 5)
Incline Bench Press - 200 lbs (5, 5, 3)
Barbell Shoulder Press - 135 lbs (5, 5, 4)
Dumbell Lateral Raise - 40 lbs (8, 8)
Reverse Flyes - 35 lbs (10, 10, 10)
Barbell Shrug - 365 lbs (10, 10, 10)
Barbell Shrug Behind the Back - 365 lbs (10, 10, 10)
Skull Crushers - 105 lbs (5, 5, 4)
Reverse Grip Tricep Pushdown - 72.5 res (8, 8, 6)
Dumbell Lying Tricep Extension - 40 lbs (8, 8, 6)

[LuckSide]

Had a pretty good day today, but I did have to cut a bicep stuff out again. I really don't know what I did but it's taking way too long to heal.

Tuesday 4/16/13
Legs, Back
Barbell Squat - 325 lbs (5, 5, 4)
Power Clean - 155 lbs (5, 5, 5)
Deadlift - 315 lbs (5, 5, 5)
Calf Raise on Leg Press - 490 lbs (12, 10, 10, 8)
Seated Calf Raise - 170 lbs (12, 11, 10)
One Arm Dumbell Row - 130 lbs (8, 8, 6)
Barbell Bent Over Row - 165 lbs (8, 8, 6)
Wide Grip Lat Pulldown - 175 lbs (10, 9, 6)

[beertank23]

Just skim read, when do you start college football? A friend of mine from Australia is playing Juco in Iowa (I think), he's a punter/kicker.

What's your college website?

[LuckSide]

Just skim read, when do you start college football? A friend of mine from Australia is playing Juco in Iowa (I think), he's a punter/kicker.

What's your college website?

I would be starting football this fall. I have been talking with one of the coaches so hopefully things look good for me playing there. The school I am most likely planning on going to is the University of Wisconsin Platteville. Would be a pretty nice school to go to. It's a little bit smaller of a school but they do have a good football team, not to mention 3 seniors are graduating who were running backs.

[LuckSide]

Underate a little today unfortunately and definitely felt it at the gym today. Overall had a pretty good workout. My left forearm/bicep was bugging me again today so I didn't get to do flyes and I only did one set of shrugs because I felt it there as well.

Thursday 4/18/13
Chest, Shoulders, Triceps
Barbell Bench Press - 235 lbs (8, 8, 6, 3)
Incline Bench Press - 180 lbs (8, 6, 6)
Decline Bench Press - 215 lbs (6, 5, 6)
Reverse Flyes - 40 lbs (10, 10, 10)
Dumbell Shoulder Press - 70 lbs (8, 5, 4)
Dumbell Lateral Raise - 45 lbs (6, 5)
Dumbell Shrug - 140 lbs (10)
One Arm Cable Tricep Pushdown - 47.5 res (8, 7, 6)
Dumbell One Arm Tricep Extension - 40 lbs (6, 4)

[LuckSide]

Sorry I haven't posted in the last week. My fiancé and I are now officially moved into our new house. We don't have Internet yet or a gym membership but hopefully that will be taken care of in the next few days here.

[LuckSide]

Got a membership at Golds Gym and I think I will be back in the gym today!

[LuckSide]

Got a little too much sun doing stuff outside today. Felt a little weak but hopefully it gets better.

Tuesday 4/30/13
Chest, Shoulders, Triceps
Bench Press - 260 lbs (4, 2, 2)
Incline Bench Press - 200 lbs (5, 5, 5)
Barbell Shoulder Press - 135 lbs (5, 5, 4)
Dumbell Lateral Raise - 40 lbs (8, 8)
Reverse Flyes - 45 lbs (10, 8, 7)
Barbell Shrug - 375 lbs (10, 10, 8)
Barbell Shrug Behind the Back - 375 lbs (10, 8, 8)
Skull Crushers - 110 lbs (6, 5, 3)
Reverse Grip Tricep Pushdown - 75 res (8, 8, 6)
Dumbell Lying Tricep Extension - 45 lbs (4, 4, 4)

[LuckSide]

Did my first sprint workout today. Nothing too big because I know I'm a bit out of shape.

Wednesday 5/1/13
Sprint Workout
2 - 20 yard Accelerations
4 - 10 yard sprints
2 - 20 yard sprints
2 - 40 yard dashes
2 - 20 yard shuttles
1 - 40 yard ladder

Gym session coming later.

[LuckSide]

Was out in the sun all day again today so my workout was affected. Not to mention having all the weight on my shoulders for squats killed my sunburn. But overall not too shabby. Biceps were definitely weaker than they used to be but what do you expect coming off being injured.

Wednesday 5/1/13
Legs, Back, Biceps
Barbell Squat - 325 lbs (2) 315 lbs (3)
Power Clean - 165 lbs (5, 5, 5)
Deadlift - 325 lbs (5, 5, 5)
Calf Raise on Leg Press - 500 lbs (12, 10, 10, 8)
Seated Calf Raise - 170 lbs (12, 12, 10)
One Arm Dumbell Row - 135 lbs (8, 8, 6)
Barbell Bent Over Row - 170 lbs (8, 8, 6)
Wide Grip Lat Pulldown - 170 lbs (10, 5, 5)
Barbell Curl - 110 lbs (7, 5, 4)
Preacher Curl - 100 lbs (4, 4, 4)
Dumbell Alternate Bicep Curl - 40 lbs (6, 5)

[LuckSide]

Definitely felt exhausted today. What can you do but push through it?

Saturday 5/4/13
Chest, Shoulders, Triceps
Barbell Bench Press - 235 lbs (7, 7, 5, 3)
Incline Bench Press - 185 lbs (7, 5, 3)
Decline Bench Press - 205 lbs (7, 6, 4)
Dumbell Fly - 60 lbs (5, 5)
Dumbell Incline Fly - 50 lbs (5)
Reverse Flyes - 45 lbs (10, 10, 6)
Dumbell Shoulder Press - 70 lbs (4, 3)
Dumbell Lateral Raise - 45 lbs (6, 5)
Dumbell Shrug - 140 lbs (12, 12, 12)
One Arm Cable Tricep Pushdown - 45 res (8, 8,
Dumbell One Arm Tricep Extension - 40 lbs (4) 35 lbs (8, 6)

[LuckSide]

All the time off from moving definitely has taken its toll. I can see that I'm weaker, but I did feel better today, ate well, and think I am back on the track I was going.

Sunday 5/5/13
Legs, Biceps
Barbell Squat - 295 lbs (7, 5, 5, 3, 3)
Power Cleans - 175 lbs (5, 5)
Barbell Deadlift - 285 lbs (8, 8, 6)
Calf Press on Leg Press - 510 lbs (12, 10, 10, 8)
Seated Calf Raise - 175 lbs (12, 10, 10)
Alternate Seated Hammer Curl - 50 lbs (8, 8, 6)
Concentration Curl - 50 lbs (8, 8, 6)
Dumbell Alternate Bicep Curl - 45 lb (8, 8, 6)

[LuckSide]

I felt very good today despite my chest being sore from Saturday. Did have some shoulder pain on my incline bench though.

Monday 5/6/13
Chest, Shoulders, Triceps
Bench Press - 260 lbs (4, 4, 2)
Incline Bench Press - 205 lbs (3, 4, 3)
Barbell Shoulder Press - 135 lbs (5, 5, 5)
Dumbell Lateral Raise - 40 lbs (10, 8)
Reverse Flyes - 45 lbs (8, 8, 7)
Barbell Shrug - 375 lbs (10, 10, 9)
Barbell Shrug Behind the Back - 375 lbs (10, 10, 9)
Skull Crushers - 110 lbs (6, 5, 4)
Reverse Grip Tricep Pushdown - 77.5 res (8, 8, 6)
Dumbell Lying Tricep Extension - 45 lbs (6, 4, 3)

[LuckSide]

Legs were still pretty sore so I did a lighter leg workout but hit back and biceps hard.

Tuesday 5/7/13
Legs, Back, Biceps
Dumbell Lateral Squat - 100 lbs (8, 8, 6)
Dumbell Step Ups - 50 lbs (8) 70 lbs (8)
Calf Press on Leg Press - 520 lbs (12, 10, 10, 8)
Seated Calf Raise - 175 lbs (12, 12, 10)
One Arm Dumbell Rows - 140 lbs (8, 7, 6)
Barbell Bent Over Row - 175 lbs (8, 8, 6)
Wide Grip Lat Pulldowns - 170 lbs (10, 7, 5)
Barbell Curl - 110 lbs (8, 6, 5)
Preacher Curl - 100 lbs (8, 5, 5)
Dumbell Alternate Bicep Curl - 40 lbs (8, 8)

[Dafolk]

what is your 40 time? was it hand or electronically timed?

[LuckSide]

what is your 40 time? was it hand or electronically timed?

My 40 time was hand timed at a 4.4 as a sophomore in high school at 153 lbs. I was timed again at 175 lbs (all weight gained up top), this time electronically and ran a 4.65 with my first 20 being a 2.7. I am assuming now it is probably somewhere around a 4.5 seeing as I just started doing sprint workouts.

[Dafolk]

My 40 time was hand timed at a 4.4 as a sophomore in high school at 153 lbs. I was timed again at 175 lbs (all weight gained up top), this time electronically and ran a 4.65 with my first 20 being a 2.7. I am assuming now it is probably somewhere around a 4.5 seeing as I just started doing sprint workouts.

good stuff, I'm guessing you know Tyler Huber then

[LuckSide]

good stuff, I'm guessing you know Tyler Huber then

Yessir. Tyler and I graduated in the same class.

[LuckSide]

First time doing sled pushes and pulls in a long time. Needless to say I puked twice lol. Turned out to be a short workout with that and being light headed. Decided to just finish up with some biceps.

Thursday 5/9/13
Legs, Biceps
Sled Pulls - 450 lbs (2)
Sled Push - 450 lbs (2)
Alternate Seated Hammer Curl - 55 lbs (8, 8, 6)
Concentration Curl - 55 lbs (7, 5, 4)

[Dafolk]

if you dont mind me asking, which golds do you go to now?

[LuckSide]

if you dont mind me asking, which golds do you go to now?

I go to the one in Fitchburg, just started there about a week and a half ago.

[LuckSide]

Felt pretty good going into the gym today. Ate well enough, started the new supplements, and was just ready to kill it! Overall, best workout I've had while at our new place!

Friday 5/10/13
Chest, Shoulders, Triceps
Barbell Bench Press - 235 lbs (9, 6, 5, 4)
Incline Dumbell Bench Press - 90 lbs (8, 6, 6)
Decline Bench Press - 205 lbs (7, 5, 4)
Dumbell Fly - 60 lbs (8, 5)
Reverse Flyes - 30 lbs (10, 10, 10)
Dumbell Shoulder Press - 70 lbs (6, 4, 3)
Dumbell Lateral Raise - 40 lbs (9, 7)
Dumbell Shrug - 120 lbs (15, 15, 15)
One Arm Cable Tricep Pushdown - 47.5 res (8, 6, 5)
Dumbell One Arm Tricep Extension - 40 lbs (5, 4, 4)

[LuckSide]

Happy Mother's Day everyone!

On a side note I'm going to try testing and recording my 225 lb bench reps, 40 yard dash, 20 yard shuttle, L-Cone Drill, and broad jump tomorrow.

[LuckSide]

Felt kind of weak and empty today. Did have some discomfort in my left shoulder during my set of incline bench so I stopped. Still have to run my other tests in an hour or so.

Monday 5/13/13
Chest, Shoulders, Triceps
Bench Press - 225 lbs (11) 260 lbs (4, 3)
Incline Bench Press - 205 lbs (3)
Barbell Shoulder Press - 140 lbs (5, 5, 5)
Dumbell Lateral Raise - 40 lbs (12, 9)
Reverse Flyes - 35 lbs (10, 10, 9)
Barbell Shrug - 375 lbs (10, 10, 10)
Barbell Shrug Behind the Back - 375 lbs (10, 10, 10)
Skull Crushers - 110 lbs (6, 6, 4)
Reverse Grip Tricep Pushdown - 80 res (8, 8, 6)
Dumbell Lying Tricep Extension - 45 lbs (6, 5, 3)

[VCUT3]

Nice log and great transformation! Thought about playing some college ball as well after getting back into shape. If we move I might. Good luck to you man I'm in on this thread and will check in now and then!

[RunDRL]

Great work man! Just for reference, do you have any suggestions on how to maintain speed while gaining muscle?

[LuckSide]

Nice log and great transformation! Thought about playing some college ball as well after getting back into shape. If we move I might. Good luck to you man I'm in on this thread and will check in now and then!

Thanks VCUT3! College ball is definitely going to be a lot of fun and it feels great to start working towards it very hard.

Great work man! Just for reference, do you have any suggestions on how to maintain speed while gaining muscle?

I would say make sure you work out your legs just as much as the rest of your body. I didn't do that the first 2 and a half years of working out and now I'm basically playing catch up.