View Full Version : Footballer13's Journal

12-02-2008, 02:51 PM
Hello all, a bit of background:
I am 16 as of Oct 8th. I am around 6 foot 4, and weighing in at 190 pounds. In september I was 175. I am keeping a journal now to be able to keep up with my progress and so I can notice any problems, and get advice/encouragement from other members.
Bench - 185
Squat - 285
Powerclean - 175
Deadlift - ??
I know I am quite weak for my age/height/weight. Im very dissappointed in myself.
Now, as to why im working out: Started left guard as a sophomore this year on my schools varsity football team that went 7-3. Obviously I want to get bigger to be even more effective at my position. At 190, I may be the tallest on the line, but am almost always the scrawniest, especially in the state of Georgia where it seems the size is endless. Maybe not always the speediest of teams, but you can be guaranteed the average team is huge.

Workout today:
Incline bench 4 sets of 3
Push press 4 sets of 3
Hang Clean 4 sets of 3
Lunges 4 sets of 10(with kettlebells)
Pull ups 4 sets of 10
Power push ups 4 sets of 10

Eaten so far:
Bowl of Fruity Pebbles with 2% milk, as well as 2 bananas.
Chicken Fingers with fries
2 Gatorades, 2 Mello Yellows
Bowl of Mac n Cheese with alot of butter, and alot of milk
2 Christmas tree cakes
Plan to eat ALOT for dinner.

None, will start Muscle Milk soon. Creatine wasnt a big success for me, hardly any improvements while taking it so i stopped.

Start of heavy weight lifting was 9/23. 15 pounds added since then, I am starting to fill out great, almost cant see my ribs! :P
Added close to 20 pounds rep bench, havent maxed since 9/23 in anything.
Adding close to 80 pounds squat.
Added close to 20 pounds power clean.

That's all homies! :indian:

12-02-2008, 07:42 PM
Wrapped up the day with 2 pieces of chicken, a hotdog, and a very intense basketball game

12-03-2008, 03:20 PM

Weighed 191

4 sets of 3 close-grip bench
4 sets of 3 pull cleans
Ladders, Dots
ALOT of running, some speed/agility stuff
4 sets of 10 tricep extensions
4 sets of 10 kettlebell exercise
4 sets of 10 bicep curls
4 sets of 10 modified pull ups

Blueberry Muffin
Chicken Fingers, Fries, Hotdog
Christmas tree cake, 2 hamburgers
Dinner to come.

12-03-2008, 05:22 PM
Finished with 6 pieces of sausage/pepperoni pizza!

12-03-2008, 07:41 PM
i wouldn't say your weak, keep doing what your doing man, everybody has their year when your strength explodes, just remember to try to keep safe when your lifting and dont make excuses for not lifting or not following your workout

12-03-2008, 07:51 PM
I'd say you're almost a carbon copy (numerically speaking) of myself at that age. My problem is I didn't improve much from that point on.

Just work hard, eat lots, and kick ass.

My only comment would be to go easy on the hot dogs. I heard its not recommended to eat more than a couple a week.

12-03-2008, 08:12 PM
Thanks for the encouragement guys. And alright, I will take it easy on the hotdogs. :P

12-04-2008, 02:18 PM
Bench press 4 sets of 3
Power clean 4 sets of 3
Squats 4 sets of 3
Upright rows 4 sets of 10
Plate work
Kettlebell work
Lunges 4 sets of 10
Abs, pushups

Sausage McGriddle w/ hashbrowns
Turkey and Pepperoni Sub
Several granola bars

12-05-2008, 03:37 PM
Primarily did bands today, pulled my back, need to rest it.

12-06-2008, 07:00 PM
Just cardio today, starting to get a bit discouraged..

01-20-2009, 07:27 PM
Haven't updated in a long while. Same old workout plan.
Bench press 205 pounds
Squat 305 pounds
Power clean 195 pounds.
Now at roughly 195-198 pounds. Starting to look bigger, and its really got me motivated. :D

01-21-2009, 07:28 PM
4 sets of 10 incline bench
4 sets of 10 hang clean
4 sets of 10 push press
4 sets of 10 dumbbell curl
4 sets of 10 weighted step ups
4 sets of 10 weighted lunges

Beginning to feel some real progress. It feels good, because this time last month I was about ready to give up in frustration of my large plateau.

01-22-2009, 06:20 PM
4 sets of 10 close-grip bench
4 sets of 10 pull clean
4 sets of 10 tricep extensions
4 sets of 10 arm row

01-23-2009, 04:37 PM
4 sets of 10 bench
4 sets of 5 powerclean
4 sets of 10 squat
4 sets of 10 tricep extensions
4 sets of 10 glute hams

01-26-2009, 03:41 PM
4 sets of 8 bench
4 sets of 5 powerclean
4 sets of 8 squat
4 sets of 8 glute hams
4 sets of 8 upright rows
4 sets of 8 tricep extensions

gonna play some pickup bball later at the Y for the cardio of the day.

01-27-2009, 12:59 PM
4 sets of 8 incline bench
4 sets of 5 hang clean
4 sets of 8 push press
4 sets of 10 weighted step ups
4 sets of 10 bicep curls
3 sets of 8 forearm curls
3 sets of 8 dumbbell incline
4 sets of weighted lunges

01-27-2009, 08:05 PM
After 10 posts with no responses, i would appreciate some :(

01-28-2009, 06:42 PM
4x8 close grip bench
4x8 pull clean
4x8 triceps
4x8 bicep curls
ladders and dots

01-29-2009, 03:14 PM
4x8 bench
4x8 squat
4x5 powerclean
4x8 upright rows
4x8 triceps
4x8 weighted lunges

02-11-2009, 07:47 PM
Long time no update.
Started a speed and agility class which has proven good results in terms of speed, explosion, and power.
Normal workouts except lowered to reps of 6.
Roughly 196 pounds, starting to take muscle milk and starting another cycle of creatine.

02-12-2009, 04:02 PM
210 powerclean!

05-03-2010, 06:27 PM
Ah, great to see how far i've come. About a year and a half later, I am weighing in at about 235 pounds.
Bench : 295
Squat: 455
Powerclean: 315