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  1. #31
    Protein Shakespeare kingmode's Avatar
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    kingmode is offline
    Sunday
    Max Effort Lower Body

    A. Deadlift
    Bar x12
    60kg x10
    80kg x5
    100kg x5
    120kg x5
    130kg x5
    135kg x5 (hands were so sweaty.. had to regrip twice)
    140kg x5 (regripped twice)
    145kg x5 (regripped 3 times)

    B. Barbell Step Ups
    50kg x12 (each leg)
    50kg x12 (each leg)
    50kg x12 (each leg)

    C. 45° Hyperextensions
    holding 40kg DB x12
    holding 40kg DB x12
    holding 40kg DB x12
    (held last rep for 10sec.)

    D. Abs circuit
    Sprinter Sit Ups 20, V-Ups 20, Leg Raises 20, Crunches 20
    Sprinter Sit Ups 20, V-Ups 20, Leg Raises 16, Crunches 20
    Sprinter Sit Ups 20, V-Ups 20, Leg Raises 13, Crunches 20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  2. #32
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Ok. I think I will run WSFSB 3 for another 9 weeks to get as strong as possible and then switch to a program that's a little more hypertrophy oriented to pack on some mass.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  3. #33
    Athlete Brah Heimdalll's Avatar
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    Heimdalll is offline
    Originally Posted by kingmode View Post
    Ok. I think I will run WSFSB 3 for another 9 weeks to get as strong as possible and then switch to a program that's a little more hypertrophy oriented to pack on some mass.
    Looks like you are working your ass of good luck with your goals!
    Squat: 152,5kgx5
    Bench: 85x5
    Deadlift: 180kgx1

    Programs done:
    Starting Strength - 7month
    PHUL - 12 weeks

    Currently doing - Madcow's 5x5
    Reply With Quote

  4. #34
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Originally Posted by Heimdalll View Post
    Looks like you are working your ass of good luck with your goals!
    hey, thanks!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  5. #35
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Wednesday
    AM Speed Workout

    Florida Gators Agility/Footwork Routine:
    (All drills done for 15sec. with 30 sec. recovery)
    - Both Feet
    - Side/Side (2 Feet)
    - Side/Side (1 Foot)
    - Ali Shuffle (Both feet alternating up/back)
    - Front/Back (2 Feet)
    - Front/Back (1 Foot)

    Florida Gators Jump Rope Foot Speed/Endurance Routine:
    - 5min. continuous jumping
    - 14 x 30sec. sprints with 30sec. rest
    - 16 x 10 sec. sprints with 10sec. rest

    PM Max Effort Upper Body

    A. Incline Bench Press
    Bar x12
    40kg x10
    50kg x5
    55kg x5
    60kg x3
    65kg x3
    70kg x3
    75kg x2 1/2
    (Damn, I haven't failed at max effort lift in a long time...)

    B. Incline DB Bench (palms in)
    18kg DB's x20
    18kg DB's x15

    C. BB Rows---SS---Seated DB Power Cleans
    75kg x10--------11kg DB's x10
    75kg x8---------11kg DB's x8 or 6
    75kg x8---------11kg DB's x5
    75kg x7 1/2-----11kg DB's x5

    D. Behind The Back Smith Machine Shrugs
    45kg on each side x8
    45kg on each side x10
    45kg on each side x8
    45kg on each side x9

    E. Seated Incline DB Curls
    14kg DB's x13
    14kg DB's x10
    14kg DB's x6 1/2
    14kg DB's x6 1/2
    (this lift went down... I don't know why)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  6. #36
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Thursday
    Dynamic Effort Lower Body

    A. Hang Snatch
    Warm Up: Bar x12
    50kg x3
    50kg x3
    50kg x3
    50kg x3
    50kg x3
    50kg x3

    B. Bulgarian Split Squats
    28kg DB's x10 (each leg)
    28kg DB's x8 (each leg)
    28kg DB's x8 (each leg)

    C. Romanian Dead Lift
    95kg x12
    95kg x10
    95kg x10
    (alternate grip on all sets because hands were too sweaty)

    D. DB Side Bends
    26kg DB x15 (each side)
    26kg DB x15 (each side)
    26kg DB x15 (each side)
    26kg DB x15 (each side)

    E. Calf Raises
    38kg DB's x21
    38kg DB's x21
    38kg DB's x16

    I felt weak today but all lifts improved so... it was a good day.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  7. #37
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Saturday
    AM Repetition Upper Body

    A. Regular Push Ups
    Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
    46, 26, 13

    B. Pull Ups--SS--Rear Delt Flyes
    14-----------13kg DB's x12
    10-----------13kg DB's x12
    8 1/2--------13kg DB's x12
    7------------13kg DB's x12

    C. L-Lateral Raises
    10kg DB's x12
    10kg DB's x9
    10kg DB's x8
    10kg DB's x6 or 8

    D. Behind The Back Smith Machine Shrugs--SS--Dumbell Tricep Extension
    37,5kg on each side x10--------21kg DB x13
    37,5kg on each side x10--------21kg DB x11
    37,5kg on each side x10--------21kg DB x11
    (held every rep of shrugs for 1sec. and held last rep of shrugs for 10 sec.)

    E. Plate Pinch Grippers
    two 10kg Plates for max time
    two 10kg Plates for max time
    two 10kg Plates for max time

    (Some lifts went up, some went down a little...)

    PM Power Workout

    Florida Gators Agility/Footwork Routine:
    (All drills done for 15sec. with 30 sec. recovery)
    - Both Feet
    - Side/Side (2 Feet)
    - Side/Side (1 Foot)
    - Ali Shuffle (Both feet alternating up/back)
    - Front/Back (2 Feet)
    - Front/Back (1 Foot)

    Box Jumps 7x3 (increased height after each set)

    Broad Jumps 7x1
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  8. #38
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Sunday
    PM Skill Workout
    - 90min. Pass Coverage 1on1's in full pads

    PM Max Effort Lower Body
    A. Box Squat
    Bar x12
    60kg x10
    90kg x5
    100kg x5
    110kg x3
    120kg x3
    130kg x3
    135kg x3

    B. Barbell Step Ups
    55kg x12 (each leg)
    55kg x12 (each leg)
    55kg x12 (each leg)

    C. 45° Hyperextensions
    holding 42,5kg DB x12
    holding 42,5kg DB x12
    holding 42,5kg DB x12
    (held last rep for 10sec.)

    D. Abs circuit
    Sprinter Sit Ups 20, V-Ups 20, Leg Raises 20, Crunches 20
    Sprinter Sit Ups 20, V-Ups 20, Leg Raises 20, Crunches 20
    Sprinter Sit Ups 20, V-Ups 20, Leg Raises 17, Crunches 20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  9. #39
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Wednesday
    AM Speed Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    PM Max Effort Upper Body

    A. Incline Bench Press
    Bar x12
    40kg x10
    45kg x5
    50kg x5
    55kg x5
    60kg x5
    65kg x5
    70kg x5
    75kg x3 1/2
    (Second time I failed at a Max Effort lift... damn!)

    B. DB Floor Press (palms in)
    19kg DB's x20
    19kg DB's x20

    C. DB Rows------------SS----------Rear Delt Flyes
    40kg DB's x12 (each arm)--------14kg DB's x12
    40kg DB's x10 (each arm)--------14kg DB's x10
    40kg DB's x8 (each arm)--------14kg DB's x10
    40kg DB's x8 (each arm)--------14kg DB's x8

    D. DB Shrugs
    45kg DB's x10
    45kg DB's x10
    45kg DB's x10
    45kg DB's x10

    E. Hammer Curls
    16kg DB's x10 1/2
    16kg DB's x7 1/2
    16kg DB's x7
    16kg DB's x6
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  10. #40
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    Sunday
    10 PM Dynamic Effort Lower Body
    Came home very late from college but felt so psyched for this workout.

    A. Hang Clean
    Warm Up: 30kg x12
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    (technique on last three sets kinda sucked because I pulled too much with my arms. I really need to work on that.)

    B. DB Reverse Lunges
    24kg DB's x12 (each leg)
    24kg DB's x12 (each leg)
    24kg DB's x12 (each leg)

    C. Good Mornings
    65kg x12
    65kg x12
    65kg x12

    D. Hanging Leg Raises
    15, 15, 15 10

    E. Calf Raises
    42,5kg DB's x15
    42,5kg DB's x11 (DB's started to slip out of my hands)
    42,5kg DB's x16
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  11. #41
    Protein Shakespeare kingmode's Avatar
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    kingmode is offline
    Saturday
    AM Speed Workout

    - 6 hill sprint variations (6 reps each)

    PM Repetition Upper Body

    A. Clap Push Ups
    15, 13, 11, 10

    B. Straight Arm Pulldowns--SS--Face Pulls
    60kg x10-------------------65kg x10
    60kg x10-------------------65kg x10
    60kg x10-------------------65kg x10
    60kg x10-------------------65kg x10

    C. Cable Lateral Raises
    10kg x12 (each arm)
    10kg x12 (each arm)
    10kg x12 (each arm)
    10kg x12 (each arm)

    D. DB Shrugs---SS---One Arm DB Tricep Extension
    42,5kg DB's x10-----10kg DB x13 (each arm)
    42,5kg DB's x10-----10kg DB x12 (each arm)
    42,5kg DB's x10-----10kg DB x12 (each arm)
    (held every rep of Shrugs for 1sec. and every last rep for 10sec.)

    E. Plate Pinch Gripping
    two 5kg plates in each hand for max time
    two 5kg plates in each hand for max time
    two 5kg plates in each hand for max time
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  12. #42
    Protein Shakespeare kingmode's Avatar
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    kingmode is offline
    Sunday
    PM Agility Fun Stuff

    - 60min. of shooting hoops

    PM Max Effort Lower Body
    A. Box Squat
    Bar x12
    90kg x10
    100kg x5
    110kg x5
    120kg x3
    125kg x3
    130kg x3
    135kg x3
    140kg x3

    B. Walking Lunges
    24kg DB's x11 (each leg)
    24kg DB's x11 (each leg)
    24kg DB's x11 (each leg)

    C. Romanian Dead Lift
    95kg x10 (overhand grip)
    95kg x10 (after the 7th rep I had to switch to alternate grip because my hands were too sweaty)
    95kg x10 (alternate grip)

    D. Abs circuit
    Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
    Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
    Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  13. #43
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Wednesday
    AM Speed and Power Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    Box Jumps 6x3 (increased height after each set)

    Broad Jumps 6x1

    PM Max Effort Upper Body

    A. Incline Bench Press
    Bar x12
    40kg x10
    45kg x5
    50kg x5
    55kg x5
    60kg x5
    65kg x5
    70kg x5
    75kg x2 1/2
    (Strength decreased plus I failed for the 3rd time at this lift... next week is a deload week for sure!)

    B. DB Floor Press (palms in)
    21kg DB's x18
    21kg DB's x18

    C. DB Rows------------SS----------Rear Delt Flyes
    40kg DB's x10 (each arm)--------14kg DB's x10
    40kg DB's x10 (each arm)--------14kg DB's x10
    40kg DB's x10 (each arm)--------14kg DB's x10
    40kg DB's x8 (each arm)--------14kg DB's x8

    D. DB Shrugs
    45kg DB's x12
    45kg DB's x12
    45kg DB's x12
    45kg DB's x12

    E. Hammer Curls
    16kg DB's x8
    16kg DB's x8
    16kg DB's x8
    16kg DB's x8
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  14. #44
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Thursday
    PM Dynamic Effort Lower Body

    A. Hang Clean
    Warm Up: 30kg x12
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    (technique sucked big time today)

    B. DB Reverse Lunges
    26kg DB's x10 (each leg)
    26kg DB's x10 (each leg)
    26kg DB's x10 (each leg)

    C. Good Mornings
    70kg x10
    70kg x10
    70kg x10

    D. Hanging Leg Raises
    15, 15, 15 11

    E. Calf Raises
    40kg DB's x23
    40kg DB's x23
    40kg DB's x23
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  15. #45
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Saturday
    PM Repetition Upper Body

    A. Clap Push Ups
    Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
    12, 12, 12, 12

    B. Straight Arm Pulldowns--SS--Face Pulls
    60kg x11-------------------65kg x11
    60kg x11-------------------65kg x11
    60kg x11-------------------65kg x11
    60kg x11-------------------65kg x11

    C. Cable Lateral Raises
    10kg x12 (each arm)
    10kg x12 (each arm)
    10kg x12 (each arm)
    10kg x12 (each arm)

    D. DB Shrugs---SS---One Arm DB Tricep Extension
    45kg DB's x8-----10kg DB x15 (each arm)
    45kg DB's x8-----10kg DB x13 (each arm)
    45kg DB's x8-----10kg DB x13 (each arm)
    (held every rep of Shrugs for 1sec. and every last rep for 10sec.)

    E. Plate Pinch Gripping
    two 5kg plates in each hand for max time
    two 5kg plates in each hand for max time
    two 5kg plates in each hand for max time

    No Speed Workout today because I had to care for my old and sick dog.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  16. #46
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
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    Sunday
    AM Speed Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    PM Max Effort Lower Body

    A. Box Squat
    Bar x12
    90kg x10
    100kg x5
    110kg x5
    120kg x5
    125kg x5
    130kg x5
    135kg x5
    140kg x5 this is my pre-injury PR...

    I think I gained most if not all my strength back but my rest periods were longer than before my calf injury...

    B. Walking Lunges
    24kg DB's x12 (each leg)
    24kg DB's x12 (each leg)
    24kg DB's x12 (each leg)
    (This was hell.. I hate unilateral exercises but they make you mentally tough!)

    C. Romanian Dead Lift
    95kg x10 (overhand grip)
    95kg x10 (overhand grip)
    95kg x10 (overhand grip; after 8th rep alternate grip)

    D. Abs circuit
    Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
    Sprinter Sit Ups 20, V-Ups 20, Toe Touches 20, Heel Touches 20 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  17. #47
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
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    kingmode is offline
    Wednesday
    Deload Upper Body

    A. DB Floor Press (palms in)
    10kg DB's x15
    10kg DB's x15

    B. DB Rows------------SS----------Rear Delt Flyes
    14kg DB x10 (each arm)---------6kg DB's x8
    14kg DB x8 (each arm)---------6kg DB's x8
    14kg DB x10 (each arm)---------6kg DB's x8

    C. DB Shrugs
    21kg DB's x10
    21kg DB's x10
    21kg DB's x10

    D. Hammer Curls
    8kg DB's x8
    8kg DB's x8
    8kg DB's x8
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  18. #48
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
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    kingmode is offline
    Thursday
    Deload Lower Body

    A. Reverse Lunges
    Bodyweight x6 (each leg)
    Bodyweight x6 (each leg)
    Bodyweight x6 (each leg)

    B. Good Mornings
    Bodyweight x10
    Bodyweight x10
    Bodyweight x10

    C. Calf Raises
    Bodyweight x12
    Bodyweight x12
    Bodyweight x12

    Very very light deload workout today because I felt like my legs need more rest than any other muscle group.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  19. #49
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Saturday
    Deload Upper Body

    A. Straight Arm Pulldowns--SS--Face Pulls
    20kg x10-------------------20kg x10
    20kg x10-------------------20kg x10
    20kg x10-------------------20kg x10

    B. One Arm DB Lateral Raises
    5kg x8 (each arm)
    5kg x8 (each arm)
    5kg x8 (each arm)
    5kg x8 (each arm)

    C. DB Shrugs---SS---One Arm DB Tricep Extension
    21kg DB's x8---------5kg DB x15 (each arm)
    21kg DB's x10--------5kg DB x15 (each arm)
    21kg DB's x10--------5kg DB x15 (each arm)

    Sunday
    Deload Lower Body

    A. Walking Lunges
    Bodyweight x12 (each leg)
    Bodyweight x6 (each leg)
    Bodyweight x6 (each leg)

    B. Bodyweight Romanian Dead Lifts
    x10 (each leg)
    x10 (each leg)
    x10 (each leg)

    C. Abs circuit
    Sprinter Sit Ups 6, V-Ups 10, Toe Touches 10, Heel Touches 10 (each side)
    Sprinter Sit Ups 6, V-Ups 10, Toe Touches 10, Heel Touches 10 (each side)
    Sprinter Sit Ups 6, V-Ups 10, Toe Touches 10, Heel Touches 10 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  20. #50
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Wednesday
    AM Speed and Power Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (almost threw up while doing these because I ate way too much before this workout..had to rest 2min. before I could continue!)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    Box Jumps 7x3 (increased height after each set)

    Broad Jumps 7x1

    PM Max Effort Upper Body

    A. Close-Grip Incline Bench Press
    Bar x12
    40kg x10
    45kg x5
    50kg x5
    55kg x3
    60kg x3
    65kg x3
    70kg x3

    B. Flat DB Bench
    23kg DB's x17
    23kg DB's x17

    C. Chest Supported Rows---SS---Seated DB Power Cleans
    23kg DB's x12---------------10kg DB's x8
    23kg DB's x12---------------10kg DB's x8
    23kg DB's x12---------------10kg DB's x8

    D. BB Shrugs
    95kg x15
    95kg x15 (hands were sweaty.. regripped once)
    95kg x15
    95kg x15 (hands were sweaty.. regripped once)

    E. DB Curls
    14kg DB's x11
    14kg DB's x11
    14kg DB's x11
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  21. #51
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    Thursday
    Dynamic Effort Lower Body

    A. Hang Snatch
    Warm up: 30kg x12
    50kg x3
    50kg x3
    50kg x3
    50kg x3
    50kg x3
    50kg x3

    B. Bulgarian Split Squats
    28kg DB's x10 (each leg)
    28kg DB's x10 (each leg)
    28kg DB's x10 (each leg)

    C. 45° Hyperextensions
    holding 45kg DB x12
    holding 45kg DB x12
    holding 45kg DB x12
    (held last rep of set 1 and 2 for 10sec.)

    D. DB Side Bends
    28kg DB x13 (each side)
    28kg DB x13 (each side)
    28kg DB x13 (each side)
    28kg DB x13 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  22. #52
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Saturday
    AM Speed Workout

    - 5 hill sprint variations (6 reps each)

    PM Repetition Upper Body

    A. Elbow Push Ups
    Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
    13, 13, 13, 13

    B. Wide Grip Pull Ups--SS--Rear Delt Flyes
    8----------14kg DB's x9
    8----------14kg DB's x9
    8----------14kg DB's x9
    8----------14kg DB's x9

    C.DB Military Press
    18kg DB's x10
    18kg DB's x10
    18kg DB's x7 1/2 (Damn, I tried not to go to failure!)
    18kg DB's x6

    D. BB Shrugs---SS---DB Triceps Extension
    95kg x10-----------21kg DB x13
    95kg x10-----------21kg DB x13
    95kg x10-----------21kg DB x11

    E. Weighted Sit Ups (Joe D. says no grip work if you deadlift the next day!)
    holding 20kg plate x20
    holding 20kg plate x20
    holding 20kg plate x20
    holding 20kg plate x20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  23. #53
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Sunday
    Max Effort Lower Body
    Super sore from Dynamic Effort day and hill sprints but I stretched a lot before this workout and killed it!

    A. Deadlift
    Bar x12
    65kg x10
    90kg x5
    100kg x5
    110kg x3
    120kg x3
    130kg x3
    140kg x3
    150kg x3 pre-injury PR!
    Now all my strength has returned! It took 22 weeks but now I'm where I was before my calf injury.

    B. BB Step Ups
    50kg x12 (each leg)
    50kg x12 (each leg)
    50kg x12 (each leg)
    Dude on juice laughed at me for doing Step Ups because "that's an exercise for girls". People like this make me even work harder.

    C. Good Mornings
    65kg x12
    65kg x12
    65kg x12

    D. Abs circuit
    Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
    Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  24. #54
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Wednesday
    AM Speed and Power Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (I suck at Double Unders plus my jump rope doesn't swing properly anymore...)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    Box Jumps 7x3 (increased height after each set)

    Broad Jumps 7x1

    PM Max Effort Upper Body

    A. Close-Grip Incline Bench Press
    Bar x12
    40kg x10
    45kg x5
    50kg x5
    55kg x5
    60kg x5
    65kg x5
    70kg x5 PR! Almost failed at the 5th rep but I was able to push it out.

    B. Flat DB Bench
    23kg DB's x19
    23kg DB's x17 I didn't get 19 reps on my 2nd set so I'm no too happy with this exercise.

    C. Chest Supported Rows---SS---Seated DB Power Cleans
    23kg DB's x12---------------10kg DB's x8
    23kg DB's x12---------------10kg DB's x8
    23kg DB's x12---------------10kg DB's x8
    23kg DB's x12---------------10kg DB's x8

    DB Power Cleans were extremely tough to do this week.

    D. BB Shrugs
    100kg x12 (overhand grip)
    100kg x12 (overhand grip)
    100kg x12 (alternate grip)
    100kg x12 (alternate grip)

    E. DB Curls
    14kg DB's x8
    14kg DB's x8
    14kg DB's x8
    14kg DB's x8
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  25. #55
    Protein Shakespeare kingmode's Avatar
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    kingmode is offline
    Thursday
    Dynamic Effort Lower Body

    A. Hang Snatch
    Warm up: 30kg x12
    50kg x3
    50kg x3
    50kg x3
    55kg x3
    55kg x3
    55kg x3 Wow! I remember the first time I did Hang Snatches.. I thought I'd never make it past 50kg... and now I can do 55kg!

    B. Bulgarian Split Squats
    30kg DB's x8 (each leg)
    30kg DB's x8 (each leg)
    30kg DB's x8 (each leg)

    C. 45° Hyperextensions
    holding 47,5kg DB x12
    holding 47,5kg DB x12
    holding 47,5kg DB x12

    D. DB Side Bends
    28kg DB x15 (each side)
    28kg DB x15 (each side)
    28kg DB x15 (each side)
    28kg DB x15 (each side)

    E. Calf Raises
    42,5kg DB's x15
    42,5kg DB's x15
    42,5kg DB's x15
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
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  26. #56
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    Saturday
    No AM Speed Workout because I thought I give my legs some rest because they were really destroyed after last week.

    PM Repetition Upper Body

    A. Elbow Push Ups
    Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
    13, 13, 13, 13
    Reps did not increase.. don't know why!?

    B. Wide Grip Pull Ups--SS--Rear Delt Flyes
    9-----------------------------14kg DB's x10
    9-----------------------------14kg DB's x10
    9-----------------------------14kg DB's x10
    9 (last 4 reps of this set were kinda crossfit style) ----------14kg DB's x10

    C.DB Military Press
    18kg DB's x8
    18kg DB's x8
    18kg DB's x8
    18kg DB's x8
    Crap, lift decreased! It was tougher than last week to do 8 reps.. I might need to deload after the next week.

    D. BB Shrugs---SS---DB Triceps Extension
    100kg x10-----------21kg DB x13
    100kg x10-----------21kg DB x13
    100kg x10-----------21kg DB x13
    (alternate grip on all sets of shrugs because of sweaty hands)

    E. Weighted Sit Ups (Joe D. says no grip work if you deadlift the next day!)
    holding 20kg plate x20
    holding 20kg plate x20
    holding 20kg plate x20
    holding 20kg plate x15
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  27. #57
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Sunday
    Max Effort Lower Body

    A. Deadlift
    Bar x12
    60kg x10
    90kg x5
    100kg x5
    110kg x5
    120kg x5
    130kg x5
    140kg x5
    150kg x5 PR! but I had to regrip after every rep of this set because the bar kept slipping away and the weight felt a lot heavier than last week!

    B. BB Step Ups
    55kg x8 (each leg)
    55kg x8 (each leg)
    55kg x8 (each leg)

    C. Good Mornings
    70kg x8
    70kg x8
    70kg x8

    D. Abs circuit
    Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
    Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
    Sprinter Sit Ups 20, Leg Raises 20, Crunches 20, Heel Touches 20 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  28. #58
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Wednesday
    AM Speed and Power Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (I suck at Double Unders plus my jump rope doesn't swing properly anymore...)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    Box Jumps 7x3 (increased height after each set)

    Broad Jumps 7x1

    PM Max Effort Upper Body

    A. Close-Grip Incline Bench Press
    Bar x12
    40kg x10
    45kg x5
    50kg x5
    55kg x3
    60kg x3
    65kg x3
    70kg x3
    75kg x1 1/2 DAMN!, failed again... last week every set but the last set was easy. this week i already struggled at 65kg. I'm so confused why my strength went so rapidly down!?

    B. Flat DB Bench (palms in)
    22kg DB's x18
    22kg DB's x18

    C. BB Rows---SS---Rear Delt Flyes
    75kg x10---------14kg DB's x9
    75kg x10---------14kg DB's x9
    75kg x10---------14kg DB's x9
    75kg x10---------14kg DB's x9 (really bad form on both exercises on this set!)

    D. DB Shrugs
    47,5kg DB's x10
    47,5kg DB's x10
    47,5kg DB's x10
    47,5kg DB's x10

    E. Seated Incline DB Curls
    14kg DB's x8
    14kg DB's x8
    14kg DB's x8
    14kg DB's x8

    Crappy workout today...
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  29. #59
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Thursday
    Dynamic Effort Lower Body

    A. Hang Cleans
    Warm up: 30kg x12
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    70kg x3
    Did not increase weight because I wanted to focus on technique and my wrist did hurt since 2 weeks.

    B. DB Reverse Lunges
    28kg DB's x9 (each leg)
    28kg DB's x9 (each leg)
    28kg DB's x8 (each leg)

    C. Romanian Deadlifts
    95kg x10 (overhand grip)
    95kg x10 (overhand grip, after 6th rep alternate grip because of sweaty hands as always..)
    95kg x10 (alternate grip)
    This lift went down..

    D. BB Russian Twists
    10kg on BB x15 (each side)
    10kg on BB x15 (each side)
    10kg on BB x10 (each side)
    10kg on BB x10 (each side)
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  30. #60
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
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    kingmode is offline
    Saturday
    AM Speed Workout

    - 6 hill sprint variations (5 variations with 6 reps and 1 variation with 3 reps)

    PM Repetition Upper Body

    A. Wide Push Ups
    Warm up: 10 Wide Push Ups, 10 Close Push Ups, 10 Regular Push Ups
    41, 22, 21

    B. Chin Ups---SS---Seated DB Power Clean
    10----------10kg DB's x8
    10----------10kg DB's x8
    10----------10kg DB's x8
    10----------10kg DB's x8

    C. DB Lateral Raises
    10kg DB's x11
    10kg DB's x11
    10kg DB's x11
    10kg DB's x11

    D. DB Shrugs---SS---One Arm DB Triceps Extension
    45kg DB's x10--------11kg DB x10 (each arm)
    45kg DB's x10--------11kg DB x10 (each arm)
    45kg DB's x10--------11kg DB x10 (each arm)
    (held every rep of shrugs for 1sec. and held last rep of shrugs for 10 sec.)

    E. Weighted Sit Ups
    holding 20kg plate x20
    holding 20kg plate x20
    holding 20kg plate x20
    holding 20kg plate x20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

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