Darnell's Training Log

[DarnellTurner]

I'm a 16 year old sophmore who is training to become a better football(line backer) and basketball(center) player. I don't have any aspirations to play either in college, but just want to be the best I can during my next two years in high school. Football is more important to me, as I only play basketball recreationally and get by solely on athleticism. I will hopefully update this log a few times a week, but I figure that isn't that likely.
Starting stats:
6'0 163lbs
Squat 215x5
Deadlift 235x5
Bench 190x1

11/22

Squat 210x5
215x5
215x5
My knees cave in bit when coming out of the hole, a trainer suggested more hamstring work to prevent this so I will likely drop the weight a little until I can get my hamstrings strong enoughto prevent the caving in.
Deadlift 235x5
Hang clean 5x95
5x110
5x110
5x110
Seated Calf Raises
10x420
20x420
15x420
Hamstring Curl Machine(Fast on the way down, pause, very slow back up)
110x5
100x7
100x7
100x6
Leg press 175x5
225x5
235x5
235x5
Want to add Romanian Deads for hammies but couldn't get anyone to check out my form, will try again next leg day.

[DarnellTurner]

11/23
Not my best workout, as I did it with a friend and messed around a bit.
Bench 165x5
185x1 went up easily
195 fail
190 fail could've got it if didnt do 195
190 fail
Incline db bench
50sx5
60sx0 No 55s available
50sx8
Chest press machine
???x?
Diagonal barbell row
95x5
95x5
95x5
Wide pullups x5
+10x5
+10x5
Seated shoulder press bar
5x65
5x75
5x85
5x90
Seated shoulder press machine
5x65
5x70
5x75
Shrugs
25x45
25x45
25x45
Tricep pushdown machine
5x170
4x170
5x170
Tricep pulldown
6x55
6x60
6x60
21s
21x50
Curl
60x7
60x7.5
Machine curl 8x90
We got bored and play bball. Not a great workout but oh well.

Forgot to mention in first post but I'm trying to gain between 0.5 and 1 pound a week, eating 4000 calories a day.

[DarnellTurner]

11/24
Jumping workout, gym was closed so had to do it at home.

[DarnellTurner]

11/25
Legs
Squats 185x5
195x5
205x5
215x5
215x5
220x5
Calf Raises 440x15
440x15
440x15
Leg press 175x5
215x5
215x5
Hamstring curl 7x95
Deadlift 1x225
My back had been hurting today(I have scoliosis), as soon as I did my first rep of deadlifts I realized I should stop. Skipped deads, hang cleans, and sets of hamstring curl.

[DarnellTurner]

11/26 Upper minus arms
Decided to add in deadlifts since I couldnt do them
Bench 135x5
170x3
170x4
Chest press 5x120
5x125
5x125
Incline db bench 7x50s
5x55s
5x55s
Deadlifts 4x225
5x245 struggle
Seated shoulder press 5x75
5x90
5x90
5x90
Seated shoulder press machine 5x75
5x75
5x75
Shrugs 25x45
25x45
25x45
Row 97.5x5
97.5x5
97.5x5
Wide pullups +10x5
+10x4
+10x3

[DarnellTurner]

11/27 Arms, Explosiveness workout, basketball.

[DarnellTurner]

11/28. Legs
Was not excited going into this workout, back had been hurting at school but I said **** it and went anyway which I'm glad I did. My body is exausted though as i did this workout on 4.5 hours of sleep so I'll take a rest day tomorrow.
Squats 5x225 knees still buckling in around 3rd rep
5x215 knees buckled at end
5x215 knees buckled last rep
Deadlifts 5x250
Hang clean 5x120
5x120
5x120
Leg press 235x5
235x5
235x5
Hamstring curl slow 10x100
8x100
6x100
Calf raise 460x15
460x20
460x15
Played a game of 1 on 1

[DarnellTurner]

11/29 Basketball
11/30 Upper day
Bench press 170x5
170x4
170x3
Incline DB Bench 5x60s
3x60s
4x60s
Chest press 5x125
5x130
5x130
Seated shoulder press 5x80
3x95
5x90
5x90
Seated shoulder press machine 5x80
5x80
4x80
Weighted pullups
5x+15
5x+15
5x+15
Lat pulldown 8x90
6x110
6x120
Low row 8x125
5x135
5x135

[DarnellTurner]

12/1 Plyometrics, Arms.
Tricep pushdown machine
175x5
180x5
180x5
Tricep extension?
7x55
5x65
4x65
Diamond pushups weighted
8x+10
7x+20
Medicine ball pushups x6
Dumbbell pullover 8x45
8x45
8x45
Curl 7x65
7x65
7x65
Preacher curl 10x20
9x20
6x20
Help curl 10x55
10x55

[DarnellTurner]

12/3 Great legs workout
Squat 225x5
230x5
230x5
Knees still went in a little but no where as much as before
Deadlifts 3x225
5x255 switched to mix grip
Hang clean focused on just being as explosive as possible
5x95
5x110
5x115
5x115
Hamstring curl pause, slow reps
8x105
8x105
8x105
Quad extension SS Seated calf raise
5x90. 15x460
5x90. 20x460
5x90. 25x460
Great workout

[DarnellTurner]

12/3 PM workout Chest Back
Barbell row 5x100
5x100
5x100
Chest press 5x130
5x135
5x135
Incline Db bench 60x2
55x5
55x5
Bench 4x175
3x175
2x175
Pullup 4x+20
4x+20
5x+20
Low row
5x135
5x135

[DarnellTurner]

12/5 Arms shoulders
seated shoulder press 5x95
5x95
5x95
Seated shoulder press machine
5x85
4x85
5x80
Tricep pulldown 4x70
6x65
6x65
Dumbbell pullover 7x50
6x50
5x50
Tricep pushdown 7x150
6x150
5x150
Barbell curl 7x60
5x70
5x70
5x70
Preacher curl 10x25
10x30
10x30
Shrugs 25x45
25x45
25x45

[DarnellTurner]

12/6 Legs
Squats 235x5
235x5
235x5 Tougher then normal, knees only caved last rep of the last set
Deadlifts 265x5 went up pretty easy, a really big dude said my form was picture perfect.
Hang clean 5x115
5x120
5x125
Quad extension 8x90
8x90
7x90
Calf raise 25x460
25x460
25x460
Ham curl slow
10x110
8x110
6x110

[DarnellTurner]

12/8
Bench 175x4
175x4
175x3
Incline db bench 7x55
7x55
6x55
Chest press 6x135
4x135
4x135
Seated shoulder press 5x90
5x90
5x90
Seated shoulder press machine
5x75
5x85
4x85
Lateral raises 8x12.5
10x10
10x10
Shrug 25x45
25x45
25x45
Barbell row 5x102.5
5x102.5
5x102.5
Pullup 5x20
3x25 ****in belt pinched me, **** that
10x0
Lat pulldown 8x110
5x130
5x130

[DarnellTurner]

12/9 Explosiveness then arms.
Dumbbell pullover 8x50
8x50
10x50
Tricep pushdown 8x170
5x170
5x170
Tricep extension 5x55
12x55
10x55
3 Way tricep thing
Curl 7x65
8x65
5x65
Help curl 10x55
10x55

[DarnellTurner]

12/10
Legs
Squat 240x5
240x5
240x5
Deadlift 265x5
Hang clean 5x95
5x115
5x125
Seated calf raise 20x460
20x460
20x460
Quad extension 10x80
10x100
10x100
Was talking to a trainer, he suggested I compete in powerlifting. The state record my age group is only 130 pounds away from my current total so I'm thinking about it

[DarnellTurner]

Bench 200x1 PR
205x0
175x5
175x4
Chest press 5x135
5x140
5x140
Incline db bench 4x60
4x60
3x60
Seated shoulder press 5x90
5x95
5x100 PR
Seated shouldr press machine 5x85
4x85
5x85
Shrug 25x45
25x45
25x45
Pullup 9
8
7
Lat pulldown 10x110
6x130
6x130
Row 5x90
5x90
5x90

[DarnellTurner]

12/13 Arms and Explosiveness
Pullover 8x45
8x55
10x55
3 way tricep thing 30x10
30x10
30x10
Curl 10x65
7x70
6x70
7x70
Help curl 65x10
65x10

[DarnellTurner]

12/15 Legs
Squats 245x5
245x5
245x5
135x7
Deadlifts 225x1
270x5 didnt like my form, going to deload a bit next time.
Hang clean 125x5
125x5
125x5
Hamstring curl 8x115
8x115
8x115
Single leg quad extensions- my left knee was hurting so if i did both legs the rught would do all the work so I just did singles for each leg
8x70
9x80
10x80
20x80
Seated calf 20x460
Standing calf 20x200
20x200
20x200
Romanian deadlifts with kettlebell 15x30
15x30
15x30
Damn those rom deadlifts felt fantastic for hamstring stretch

[DarnellTurner]

12/17 Upper
Bench 180x4
180x3 spotter helped on 4th but i think i would've got it
190x2
200x1
Incline DB press 6x60
5x60
5x60
Chest press 4x140
4x140
5x130
Seated shoulder press 4x95
5x95
3x95
Seated shoulder press machine 5x85
3x90
3x90
Shrugs 25x45
25x45
25x45
Row 5x90
5x105
5x105
5x105
Pullup x9
X5
X7
Lat pulldown 6x130
7x120
7x120
Low row 8x125
10x125
8x125

[DarnellTurner]

12/18 Arms +Explosiveness/Sprints
3 way tricep 30x30
30x30
30x30
Pullover 45x8
55x8
55x8
Dips 45x8
55x10
55x12
Curl 70x7
70x5
70x5
Help curl 55x13
Sprints 45 yardsx5 it was raining

[DarnellTurner]

Legs
Squat 250x5
250x4 spotter helped
250x5
Hex bar deadlift 225x5
315x1
315x1
315x1
Leg extensions
Romanian deadlifts
Calf raise

[DarnellTurner]

12/20
Bench
185x2
185x2
185x2
Chest press
130x5
130x5
130x5
Db bench
70sx6
70sx6
70sx6
Real happy with that, can prolly do 75s for 5
Smith machine incline bench
135x10
135x10
135x10
135x10
135x10
Needed a lot of help from spotter. Very little rest
Tricep pulldown
?x11
?x11
?x11
Basketball.

[DarnellTurner]

12/22
Low row 10x130
10x130
7x130
Pullup x6
X8
X8
Lat pulldown 10x90
6x120
6x110
Barbell row 5x90
5x100
5x100
Curl 7x70
5x70
5x70
Help curlsx2
Core

[DarnellTurner]

12/23
Squats 255x5 knees caved in badly
245x5 minor cave
245x3 failed. If i fail again deload
Hex bar deadlift 225x5
225x5
225x5
Hang clean 95x5
115x5
125x5
135x5 PR
Quad extensions
Hamstring curl
Romanina deadlifts 40x12
40x12
Calf Raises

[DarnellTurner]

12/26 Chest Shoulder Back
Bench 175x5
180x5 PR
180x3
205x1 PR
Chest press 5x140
4x145
4x145
Incline db press
55sx5
55sx6
55sx5
Seated shoulder press 5x100 PR
5x100
5x100
Shrugs 25x45
25x45
25x45
Seated shoulder press machine
5x90
3x95
1x95
Pullup x10
X6
X6
Low row 10x120
9x130
9x130
Lat pulldown 6x120
7x120
6x120

[DarnellTurner]

12/27
3 way tricep 30x15
30x15
30x15
Tricep dip 11x+45
9x+70
15x+70
dumbbell pullover 10x45
5x55
8x55
Barbell curl 7x75
5x75
3x75
Help curl 10x65
Preacher curl 10x30
8x30
5x30

Sprints
4x40 yards
4x 5-10-5 drill
4x L drill

[DarnellTurner]

12/28 Changed programs. Began Suns 531LP. Will do sprints and explosiveness on upper days.
Squats 5x195
3x220
245 AMRAP 7 reps PR
3x235
3x220
3x210
5x195
5x180
170 AMRAP 10 reps
Hang clean
5x95
5x125
5x125
4x135
Romanian deadlifts 10x45
10x45
10x45
Calf Raise 20x220
20x220
20x220
Quad extension 8x100
7x100
8x100
GHR 10x0
6x10
10x10
Hanging leg raise x13

[DarnellTurner]

12/29
Switched to standing OHP
5x85
3x95
105 AMRAP 4
3x100
3x95
3x90
5x85
5x75
70 AMRAP 13
Incline bench- my gym doesnt have a barbell incline bench so I used a smith machine, counted bar as 0 pounds.
6x75
5x95
3x110
5x110
7x110
4x110
6x110
8x110
DB bench
5x65
5x70
5x70
4x70

[DarnellTurner]

12/30 deadlift
5x190
3x215
245 AMRAP got 8
3x225
3x215
3x200
3x190
3x175
165 AMRAP got 9
My hands were too shredded to do hang cleans, pullups, or barbell rows
Low row 9x120
10x135
10x140
Lat pulldown 7x120
7x110
6x110