PDA

View Full Version : Time to be who I always wanted to be. No questions.



cwoodrb105
01-28-2009, 06:54 PM
Hello to you all! Some of you know me, I'm sure the majority of you don't, however. My name is Eric, and I'm 14 years old. I will be turning 15 one week from today (January 28th, 2009). It is on February 4th. I started lifting in 7th grade in hopes to get bigger for football. However, I didn't get serious at all and just screwed around when I was actually in the school gym with my friends. This year, 9th grade, I started to really get serious. Now I take Designer Whey protein, and also have taken 100% Whey Protein. I really am looking to start this football season as a Sophomore at the Safety position! I'll do whatever it takes. Some statistics about me:

-174.3 pounds, 5'8 as of January 24th, 2009.

The last time I had maxed was about 2 months ago before I started to really get serious. I've noticed a lot of muscle gain and a bunch of gains in my reps. However, the most up to date maxes are as followed:

Bench - 190
Squat - 305
Power Clean - ?
Deadlift - ?

I am in week 4 of my football workout, and starting this upcoming Monday, it will be week 5. We are scheduled to have a max out week on Week 8. I'm really looking to impress my coaches, as I've done already this weightlifting season. I'm looking for the best, and to be the best. My ultimate goal is to play for a D-1 school and to be the person I always wanted to be.

My routine will be posted tomorrow for all 4 days of my workout, and what I've done yesterday. I will try to update every day.

Thanks to all who follow! To all of you who don't follow, thanks for just looking at my progress!

cwoodrb105
01-29-2009, 06:15 AM
Well today, yet again, my school can celled classes. Canceled school also means no weight room for the day. Therefore, I'm going to be going on a jog today and bench pressing when my dad gets home. I'll post it up here how much I do, even though it won't be much of a workout. I just wanna keep my muscles warmed up!

Pitbull3291
01-30-2009, 08:19 PM
looking forward to your journal, do you have strength training as a class? or do you just lift after school?

slashkills
04-10-2009, 07:07 PM
What happened?

cwoodrb105
04-12-2009, 06:08 PM
Alright, it's go time. Got a virus on my computer and I'm back. School is open Tuesday and it's Day 1 of my rotation.

Big 3 will include Squat, Powerclean, and Bench. Post back on Tuesday!

cwoodrb105
04-12-2009, 06:15 PM
Also, since I've started this, I've gotten new stats!

Age: 15
Height: 5'8 1/2
Weight: 176 flat

I've recently switched over to EAS protein, and take about 4 scoops a day. I've recently been eating more, but am actually going to cut. I've lost some speed from squatting and gaining 16 pounds since I started to lift.

Maxes as of mid March.

Bench : 215x1
Squat : 370x1
Powerclean : 195x1

I do t-bar deadlifts as part of my day 3 rotation work out, but I've never maxed since my football team doesn't call for it. However..

T-bar deadlift : 315x12 (Most I've ever done at that weight)

For football I'm a runningback and a safety. I'm a little unsure which position I'm more serious about, but can't wait to really kill someone out there. Padded practices are right around the corner...

Once again however, I'll post back on Tuesday.

cwoodrb105
04-13-2009, 09:12 AM
Today's Monday, can't do anything but I'm working out tomorrow. Looking for some high intensity from myself tomorrow seeing as how I ate so much chocolate the past 2 days.

cwoodrb105
04-14-2009, 02:46 PM
4/14/09

Power Clean:
155x3
165x3
175x2 (failed, wanted 3)
185x1 (failed, wanted 3)

Squat:
225x5
255x5
275x5
295x5
315x3

Bear Squats:
540x10
630x10
680x8 PR

Bench:
145x5
155x5
165x5
175x5
185x5

Lat Pulldowns:
115x8
115x8
115x8

Tricep Pull downs
60x8
60x8
60x8

Wasn't feeling powercleans at all and failed on the last 2 sets. Squats however felt great and got LOTS of depth, however did fail on 315. I didn't really strive for all 5 though since I started to die down. Bench felt normal, nothing too extraordinary. Tomorrow's a plyometrics/running day, I'm getting the feeling it isn't going to be a great day.

wimarine88
04-14-2009, 02:51 PM
Looking solid bro, keep up the good work!

cwoodrb105
04-14-2009, 02:57 PM
Looking solid bro, keep up the good work!

Thanks for the feed back! Only 4 more weeks of solid lifting then summer football starts so I'm looking to finish strong! When that time comes around, I'll post what I'm doing to get faster and get better.

cwoodrb105
04-15-2009, 04:39 AM
Today is just a plyometrics/running day. Nothing too exciting, just getting faster and conditioned. Tomorrow is another lifting day so check back tomorrow!

cwoodrb105
04-15-2009, 02:06 PM
Already posted today, but figured I'd make a self note. Pushed real hard today, hardest running day yet.

On the basketball court...(although, it's for football)

Get up and goes x10
Duck walks x3
Suicides x3
Down back x4

Real hard day, but pays off...definitely

cwoodrb105
04-16-2009, 03:57 PM
4/16/09

Hang snatch:
95x3 (warm up)
115x3
120x3
125x5
130x3

Incline Bench:
145x8
155x8
160x8

Seated Rows:
130x25 total reps

Wrist Rollers:
2x10

Seated Curls:
75x8
75x8

Dips:
11 (until failure)

Elevated Pushups:
30 total

cwoodrb105
04-16-2009, 03:58 PM
Also wanted this here on the first page for future reference. Don't want to have to search all over for it in the future.

http://www.wannabebig.com/forums/showthread.php?t=123564

Can look if you'd like. It's a picture progression of me.

slashkills
04-16-2009, 04:55 PM
Thats some great progress in those photos you posted! Good job at the combine. Im not sure what a good shuttle time should be even though i should but that seems like a good time. Also great job repping 135lbs. I think i might be able to do it 15-18 times on a good day. What is a bear squat?

cwoodrb105
04-16-2009, 05:00 PM
Thats some great progress in those photos you posted! Good job at the combine. Im not sure what a good shuttle time should be even though i should but that seems like a good time. Also great job repping 135lbs. I think i might be able to do it 15-18 times on a good day. What is a bear squat?

http://www.youtube.com/watch?v=WNycmI1dyBQ

I guess it's also known as a power squat...but I've always known it as a bear squat. But, it's that.

4.84 for me wasn't that great, neither was my 40. Funny enough, practicing for the combine, I slightly pulled my hamstring. Whatever though, no excuses, I did what I did.

Also, thanks for the compliment! I'm trying to gain weight and get bigger to get some snaps on varsity, if not even start. It's really a big goal of mine! So thanks a bunch, I'm happy someone noticed some change!

slashkills
04-16-2009, 05:19 PM
What would be a good shuttle time? We never run them on our team. That power squat looks like a great way to hurt your back if you dont keep your back tight.

cwoodrb105
04-16-2009, 05:21 PM
What would be a good shuttle time? We never run them on our team. That power squat looks like a great way to hurt your back if you dont keep your back tight.

It can be, but I never did. However I did see people walk away from it with a puss on their face holding their back. Just depends.

And for the shuttle time, it's more or less what you strive for. A great time would be a 4.2, but as a Freshman that's outstanding. For freshman, a good time would be a 4.5 I'd say.

cwoodrb105
04-17-2009, 03:18 PM
4/17/09

Push Press:
135x3
145x3
155x3
165x3

Alternating Dumbell Bench Press:
70x8
70x8
70x8

Was supposed to do 1 leg squat, but my knees are bothering me from last week's football combine =/

Rows(Looking up, heaviest weight possible)
70x8(Each arm)
70x8
70x8

Barbell Curls:
30x10(Each arm)
30x10
30x10

Front Raises:
10x10
10x10

Side Raises:
10x10
10x10

Felt very soar and tired today. Didn't do bad, but didn't exactly feel 100%.

cwoodrb105
04-19-2009, 11:05 AM
4/18/09 and 4/19/09 are off. Weekend break.

cwoodrb105
04-20-2009, 03:06 PM
4/20/09

Moving furniture all day after I got done with this workout and typing this out. Took it easy and only did the big 3, just went real heavy. Did great, better then most days I've had in 2009.

Also, workout got cut short due to having to have a football meeting for runningbacks and wide receivers. We had to discuss and go over the passing tree and formations.

Anyway...

Bench:
155x5
165x3
175x3
185x3
195x3
225x1 PR
230x1 FAILED (Did it for fun, though)

Power Cleans:
155x3
165x3
175x3
185x3 PR

Squat:
225x5
275x3
285x3
295x3
305x3
315x3

Like I said, short workout but I got called out of the weight room early for some football discussion and stuff about spring practices. Felt really strong today.

cwoodrb105
04-21-2009, 02:17 PM
Plyo/Running Day 4/21/09

5 get up and goes to the 25
5 get up and goes to the 30
3 get up and goes to the 35
3 get up and goes to the 40

3 Timed Albanies/Gasters (Down back, down back/Sidelines)

Abs

Run in place, down when he says hit it, 10 times.

Then some defensive back work. Pretty tough day...and on top of it I'm moving furniture when 7 o'clock rolls around.

slashkills
04-21-2009, 04:36 PM
Nice plyos and conditioning. Gassers suck in the best way. Im puking after 4

cwoodrb105
04-21-2009, 06:35 PM
Nice plyos and conditioning. Gassers suck in the best way. Im puking after 4

Haha tell me about it. It's really worth it though, all the work will hopefully pay off. And every week it's getting harder, but feeling easier. We'll see how it goes come 2 a days.

slashkills
04-21-2009, 06:41 PM
yea we started doing 1 during camps and where doing 4-5 by 2 a days. Easier but still tough. Really paid off for me in speed and endurance.

cwoodrb105
04-22-2009, 04:12 PM
Day 3. 4/22/09

Hang Snatch
115x3
125x3
130x3

Barbell Incline Bench Press
145x8
155x6
165x4

Dumbell Lunges
70x8
70x8
70x8

Wrist Rollers (Up, down)
10x1
10x1

Dips (To failure)
16x1

Elevated push-ups
15x1
Wanted to do more, but some idiot decided to work in with me. Sure enough, when he used it, a screw popped loose and it broke. That was the end of my day.

Not a bad day, not great either. Felt strong, but no intensity really.

cwoodrb105
04-23-2009, 05:12 PM
4/23/09

Push Press:
135x3
145x3
165x3
175x3

Alternating Dumbell Bench Press
70x8
70x8
70x8

Dumbell Rows: (Each arm)
75x8
75x8
75x8

Side Lat Raises:
10x10
10x10
10x10

Front Lat Raises:
10x10
10x10
10x10

Barbell Curls:
85x8
85x8
85x6 (Failed, wanted 8, my arms just couldn't do it without sacrificing form)

Now I have a running back practice from 8-9.

cwoodrb105
04-25-2009, 09:27 AM
4/24/09 (Typing this up a day late)

Got to the weight room, but it's an off day but just stayed after school for the hell of it. Tried to max, 225 seemed easy again, jumped to 235 and didn't get it. Hopefully I can on max week.

Anyway, walked to my friends house after with 3 of my other friends. Eventually ended up going to a place called "Bounceplex" and bounced on trampolines for an hour. Good, different type of workout that really wiped me out. Good day.

cwoodrb105
04-26-2009, 04:36 PM
4/25/09 and 4/26/09 were off days. Weekend was awesome in Pennsylvania and was in the high 80's all weekend. Got outside a lot and ran around, but time to get serious tomorrow.

slashkills
04-26-2009, 05:50 PM
Love the random trip to the gym.Im sure you will hit 235lbs very soon.Enjoy the warm weather now because im pretty sure you will be getting all of the midwests rain/storms soon.

cwoodrb105
04-26-2009, 06:33 PM
Love the random trip to the gym.Im sure you will hit 235lbs very soon.Enjoy the warm weather now because im pretty sure you will be getting all of the midwests rain/storms soon.

It definitely feels realistic on a day that I'm at my best so I can only hope. And I really hope not, it's supposed to be 90 here tomorrow! I'm loving it.

cwoodrb105
04-27-2009, 03:06 PM
4/27/09

Bench Press:
135x8
175x3
185x3
195x3
205x3
215x3
225x3 (Spotter helped after the first one, was exhausted)

Power Clean:
135x3
155x3
165x3
175x3
190x3

Squat:
135x8
225x3
245x3
275x3
295x3
315x3
335x3
355x1

Was gonna do the smaller lifts since this is the big 3 for football, but I had to go outside and work on catching with one of the fullbacks. Really want to perfect it.

cwoodrb105
04-28-2009, 04:37 AM
4/28/09

Today's a running/plyo day for football. Definitely not going to be fun, expected to be 86 here today around the time we'll be running. Whatever, gotta do what it takes I suppose.

cwoodrb105
04-28-2009, 04:22 PM
Two posts on same day, but today was terrible. So tough, felt like it'd never end. Lots of good work, just plain out sucked.

cwoodrb105
04-29-2009, 02:06 PM
4/29/09

Power Snatch
115x3
120x3
125x3
135x3

Incline Bench Press
135x8
145x8
155x8

Dips (to failure)
1x11

Wrist Rollers
10x1
10x1

Cinder Block Pushups
15x1
15x1

Was supposed to lunge today, my legs just aren't feeling it after yesterday. Can't wait until spring practice, this whole scheduled football workout is starting to get really old.

cwoodrb105
04-30-2009, 02:22 PM
4/30/09

Alternating Dumbell Bench Press
65x8
65x8
65x8
(This weight was too easy, definitely make a note to go up next week)

Push Press
135x3
155x3
175x3
185x2 (sloppy, most weight I've done ever)

Barbell Rows
85x8
85x8
85x8

Side Lat Raises
10x8
10x10
10x8

Front Lat Raises
10x8
10x10
10x8

Seated Curls (not really sure what the real name for this is, hard though)
75x8
75x8
75x8

slashkills
04-30-2009, 05:10 PM
Some strong pressing for sure man! keep it up.

cwoodrb105
04-30-2009, 05:31 PM
Some strong pressing for sure man! keep it up.

Thanks man, that means a lot. I started off pressing this year not that long ago and I have a huge disadvantage. My left arm has some trouble getting weight up there. Never got surgery after a bad snowboarding accident...

http://c2.ac-images.myspacecdn.com/images01/104/l_65f51a9d991ba6bfd2c8131553b57b35.jpg

That's the actual x-ray. The doctor gave me a cd with a bunch of angles when it was all done and healed. Unfortunately, it healed a bit bowed, but I work with it. So thanks for the comment!

cwoodrb105
05-01-2009, 02:05 PM
5/1/09

Today was a free day in the gym to do whatever we'd like to do. I decided to do some maxing since I felt it today, and our max week is in 3 weeks. I now get to see what to strive to beat.

Today, I did bench, squat, and power clean maxes. Happy with all of them, especially squat. I'm definitely feeling 400 in max week.

NOTE: FOR SQUATS WE USE A PERCENTAGE CHART. WE MUST DO 3 SQUATS.


Squat: 385x1 (355x3)

Bench: 230x1 (Hopefully I can get to 235, I feel it in me)

Power Clean: 205x1 (Tried for 210 and hit my belt on the way up. If I get lower and try a couple times I'm sure I can get it. Was nice to have a 45 and 35 plate on.)

cwoodrb105
05-02-2009, 12:41 PM
5/2/09 and 5/3/09 are off for the weekend.

cwoodrb105
05-04-2009, 03:10 PM
5/4/09

(Last week before max week and spring practices start)

Taking it a bit easy for now and skipped squats due to feeling soar. One week until max week and resting up a little bit.


Bench Press:
155x3
165x3
175x3
185x3
205x3
225x1
230x1
235x0 BARELY FAILED

Power Clean:
155x3
165x3
185x3
195x3

Arm Superset:
French Curls 55x10
Skull Crushers 55x10
Press 55x20
Repeat 3 times

slashkills
05-04-2009, 03:19 PM
Good stuff man. I have one question though, how come you dont do accessory work for lower body? you only squat and maybe powerclean.

cwoodrb105
05-04-2009, 03:21 PM
Good stuff man. I have one question though, how come you dont do accessory work for lower body? you only squat and maybe powerclean.

IF it were up to me and this workout was my choice, I'd definitely go with one of the workouts that WBB offers and do some other things. Unfortunately, part of being on the football team requires following coaches request and doing the football workouts. However, when we do get in the weight room for summer practices and conditioning I'm mainly going to be doing accessory work just on my legs and no upper body.

slashkills
05-04-2009, 04:26 PM
I understand about listening to the coaches. I was there too untill i got stuff to workout out with at home. I wouldnt drop the upper body stuff i would just include more lowerbody lifts.

cwoodrb105
05-05-2009, 07:25 PM
5/5/09

Took this cardio day off. Haven't missed one day of lifting in 17 weeks, or one day of running. Also never missed a Thursday practice yet this year and I felt that I needed a break. Day 3 of the rotation tomorrow.

Max week is next week.

WillNoble
05-05-2009, 07:34 PM
Thanks man, that means a lot. I started off pressing this year not that long ago and I have a huge disadvantage. My left arm has some trouble getting weight up there. Never got surgery after a bad snowboarding accident...

http://c2.ac-images.myspacecdn.com/images01/104/l_65f51a9d991ba6bfd2c8131553b57b35.jpg

That's the actual x-ray. The doctor gave me a cd with a bunch of angles when it was all done and healed. Unfortunately, it healed a bit bowed, but I work with it. So thanks for the comment!

ouch, wtf

glad to see your on the mend

cwoodrb105
05-05-2009, 08:11 PM
It's pretty tough to get around the whole arm injury. At random times I'll get a shooting pain and will have to take a 5-10 minute break and bring myself back to do the exercise again. The doctor said this will be normal for the next 2-3 years since I tore my bicep, tricep, and broke my humerus in half. It just really bugs me when people complain about injuries and don't lift. Understandably, back injuries and obviously injuries worse then mine have to be dealt with, but some excuses I hear are ridiculous. I actually have a kid who lifts in the weight room going around complaining that rows are hard for him because he broke his pinkie a year and a half ago. I continued to show him the bow in my arm... Anyway, hang snatch tomorrow, looking for some PR's!

cwoodrb105
05-06-2009, 01:57 PM
5/6/09

Not a bad day, had to wait a while to get on some of the machines since more kids are showing up since it's the week before max week. Whatever..

Incline Barbell Press:
135x8
145x8
155x6

Power Snatch:
115x3
125x3
130x3
135x3 (a little sloppy)

Dips (To failure):
body weightx11

Seated Rows:
130x8
130x8
130x8

Wrist Roller:
10xup
10xdown
10xup
10xdown


Taking it easy this week, feeling great for next week. Hopefully no one gets me sick or anything of the sort (knock on wood)

cwoodrb105
05-07-2009, 05:40 PM
5/7/09

Another slow day...

Push Press:
135x3
155x3
185x3

Alternating Dumbell Bench Press:
75x8
75x8
75x8

Side Lat Raises
10x10
10x10
10x10

Front Lat Raises
10x10
10x10
10x10

Now is the 3 day break before max week...

slashkills
05-07-2009, 05:59 PM
Good luck next week man!

cwoodrb105
05-11-2009, 03:17 PM
Max Week Day 1:

Fantastic. I'm awestruck to say the least and I never ever imagined me getting so much weight when I began to lift the beginning of this year. Moved some real big weight. Number 1 squat on the entire football team, and I'm a freshman. Ecstatic doesn't even begin to explain my feelings. Anyway...

Bench:
Bench I ended up with a solid 240, which is a PR for me. Tried for 245 and was just way too beat. Seemed a little too heavy for me, maybe next year. I'm happy with 240.


Squat:
Squat is by far what I'm most happy about. I came into today striving for a 405 squat and I'd be so psyched to get that. As I finish benching, I see a kid who's going to be a junior put up 425 and I thought I'd be the highest squat on the team. I'd be happy to break 400, but now I wanted to be the best. In no time, 425 is pushed up. Next thing I know, 460 is on the bar, and I got that as well. Number one squat on the team. Really can't wait to hit someone and put on those pads. Anyway, 460 PR


Power Clean and Push Press are still ahead in the week. I also have to have an official weigh-in, run my 40, my NFL shuttle, and I'm set for spring practice!

slashkills
05-11-2009, 04:32 PM
Thats very impressive work for a freshman! Thats more than a 100lbs more than our freshmans best! How long have you been training?

cwoodrb105
05-11-2009, 05:40 PM
Thats very impressive work for a freshman! Thats more than a 100lbs more than our freshmans best! How long have you been training?

I've been training seriously for about 19 weeks now. Beside that, I lifted very little my 7th and 8th grade years and just went to get some muscle tone. I really got serious about 19-21 weeks ago about.

slashkills
05-11-2009, 07:11 PM
so roughly since end of last season! And you have a 460lbs squat! Thats impressive. Are you taking any supplements?

cwoodrb105
05-11-2009, 08:08 PM
so roughly since end of last season! And you have a 460lbs squat! Thats impressive. Are you taking any supplements?

I started off with 100% whey protein and started to go on a bulk. I switched up protein to Designer Whey protein since it was on sale and I read good things on some sites. However, I've since switched over to EAS but plan on soon switching to something of At Large Nutrition. I just eat tons and tons of food and lots of milk. Clean food and dirty food, just whenever I'm hungry. I've boosted from 165 to 183 in these weeks too and have grown roughly an inch. However, I've found that I've lost some speed off of my 40 and NFL shuttle, but it's not really a big deal since I'm not being scouted yet. I'm planning on going for a Strong Safety position which we call "Comet Back" in a 5-2 Defense.

cwoodrb105
05-12-2009, 03:23 PM
Today was a power clean max day. Wasn't really nearly excited as I was for yesterday but I still hit a PR and moved some pretty big weight, and again got the freshman high in this lift.

Went for 205 and it felt a bit heavy but I knew I could do more. Plus, I was working with a junior who then threw 215 up pretty easily so I felt I could do the same thing. I caught it perfectly, with some struggle. However, then I tried for 220 and it was just too much for me, and my left arm (one I broke) didn't really want to cooperate. I'm fine with it though, it's more then I thought I'd get and is a freshman high for this year. So, so far this week...

Bench : 240 PR Freshman highest on the team
Squat : 460 PR Freshman highest on the team
Power Clean : 215 PR Freshman highest on the team

Tomorrow we have an off day because of a half day in school. Thursday we have Push Press and Friday is a make up day. What I'm expecting...

What I'm striving for on Thursday...
Push Press : 180x1 PR Not the freshman highest

cwoodrb105
05-19-2009, 04:37 AM
Haven't lifted since max week. Probably signing up for my local gym today since weight lifting at the school is overwith for the year. Will continue to post when I get into the gym.

cwoodrb105
02-24-2010, 04:25 PM
Woo, time to start this baby back up. It's week 8 which, again this year, is max week. My weight went down from last year because I'm an idiot. I stopped lifting during football season which is such a poor decision. I know a lot better for this year. I've also dropped to 175 body weight and I'm going to try to get to 190-200 by May's Week 17. Anyway, time to start this up again to track my progression.

Bench - 245
Squat - 445
Power Clean - 205
Push Press - 205

Overall, I'm happy about these totals since I got the 3rd highest total on the team. My goals for May's Week 17 though are...

Bench - 275
Squat - 500
Power Clean - 235
Push Press - 225

Going to need to do some hard work.

Going for starting fullback this year since I got thicker since last season. Lost some fat, turned it to muscle. Now, I gotta pack on some extra weight again. Time to do this.

cwoodrb105
02-25-2010, 08:53 AM
Trapped in my house today because of snow in Pennsylvania. Will probably do abs and maybe something in the basement. Decided on off days I'll be posting what I eat.

cwoodrb105
02-26-2010, 09:02 PM
Past 2 days I've been shoveling unbelievable amounts, really nice workout. Today, I ate..

1 ON Serious Mass shake
3 pieces of lasagna
2 cinnamon raisin bagels
2 eggs and 2 waffles
3 glasses of iced tea
1 glass of milk
A whole bunch of sunflower kernels

Really been trying to pack down food

cwoodrb105
03-01-2010, 03:01 PM
3/1/10

EZ Curl Bar Curls:
65x10
65x10
65x10

Hammer Curls:
35x10
25x10
25x10

Forced Reps:
1x6 Max Effort

Flat Bench:
135x10
155x10
175x10
185x6

Lat Pulldowns:
115x10
130x10
115x10


Had to get out of the school weightroom by 4 because it's the week after max week. Some bull**** rule but whatever I'll deal with it. Tried to fit in as much as I could even though I'm really soar from shoveling and maxing last week. Not the best day, not the worst.

cwoodrb105
03-02-2010, 05:19 PM
3/2/10

Plyometrics/Conditioning day on the football team. 4 stations.

1st station: 50 step staircase; Run up every stair, skip a stair, right foot all the way up, right foot skip a stair, left foot all the way up, bunny hop, bunny hop skip a step, skip a step all the way up. Finish.

2nd station: Box jumps. Basically jump over the box, on the box, tap feet on the box. Repeat.

3rd station: Ladder runs. Constant work. 2 ladders set up, run through them, run back. All different things.

4th station: NFL shuttle and all different types of shuttles.

Every station was about 10 minutes each.

cwoodrb105
03-03-2010, 07:18 PM
3/3/10

Dot drills as a warm up.
6-60s for abs.

Incline Dumbell Press:
70x8
75x8
75x8

Push-up Holds:
2 minutes 30 secondsx1
2 minutes 30 secondsx1

Front Squat:
185x8
205x8

Dips:
1 set to failure, got 14

Pull-ups:
By this point, I was nearly dead.
1 set to failurex6

Plate Raises:
25 lbs.x 8 holding for 3 seconds
25 lbs.x 6 holding for 3 seconds
25 lbs.x 6 holding for 3 seconds

Wrist Rollers:
10 lbs.x 1 roll up; 1 roll down


Directly following the work out, played 4 on 4 pick up game of basketball for 2 and a half hours.

All in all, a 3 and a half hour work out today. So soar, worked so well though.

Coke
03-03-2010, 09:26 PM
Off to an excellent start with your lifting. Stay ahead of the pack, keep on it!

cwoodrb105
03-04-2010, 06:26 PM
Off to an excellent start with your lifting. Stay ahead of the pack, keep on it!

Thanks a lot man! I'm trying as best I can.



3/4/10


Close Grip Bench Press:
135x10
155x10
175x8


Push Press:
135x3
155x3
175x3
(Normally do more on this but my wrist is bothering me from maxing last week)


DB Rows:
70x10
70x10
70x10


DB Curls:
30x10
30x10
30x10


DB Side Raises:
10x10
10x10
10x10


DB Front Raises:
10x10
10x10
10x10


Didn't feel too excellent today, but I guess you have those days. Yesterday really drained me and since it's the week after maxes I'm still a bit lathargic from that. Tomorrow's the day to do my own workout though, so updates come tomorrow.

cwoodrb105
03-04-2010, 08:28 PM
Just decided, every workout day that I have at the school, I'll be posting my weight along with my stats for the day. I'm currently on a bulk using ON Serious Mass, so we'll track how fast and efficient this stuff works, if at all. Will start tomorrow.

cwoodrb105
03-05-2010, 02:39 PM
Since it's Friday, they didn't have the weight scale out in the locker room for some reason? So I suppose I'll start Monday then...Anyway,


3/5/10


Flat Bench Press:
135x8 (Warm-Up)
175x6
185x5
195x4
215x3
225x2
235x1
Sort of experimented on the reps today and I seemed to actually like what I did.


Arm Superset...
EZ Curl Bar:
75x8
Flat Bench Press with EZ Curl Bar:
75x8
Skull Crushers with EZ Curl Bar:
75x8
REPEAT 3 TIMES


Seated Press Machine:
160x6
175x6
190x6
190x6


Went on the Tred Sled after this to work on running power and leg strength. First time I did it, pretty exhausting...

Tred Sled:
1 set of sprintingx20 seconds
1 set of sprintingx20 seconds
1 set of sprintingx20 seconds

I actually liked this machine since I felt it in my legs a lot, but it was my first time using it. I have to work on form and utilizing it a lot more correctly because I wasn't the best at it yet. Plan to use this machine 2-3 times a week.

cwoodrb105
03-08-2010, 07:36 PM
3/6/10 and 3/7/10 were off days since it was the weekend!


3/8/10


Flat Bench:
135x5 (Warm up)
175x10
185x10
195x10(Last 2 my spotter rested his hands on the bar)


Squat:
NOTE: For this, I really went as far down as I possible good. My ass was a few inches away from the ground.
135x10 (Warm up)
185x10
225x10
315x6


Power Clean:
135x3
155x3
175x3
185x3


Lat Pulldowns:
115x10
115x10
115x10


Tricep Pushdowns:
60x10
60x10
60x10


Shoulder Press (Machine)
135x10
155x10
175x10


Neck Machine:
35x8 Each side


Pretty mediocre workout, but I did enjoy today nevertheless. Tomorrow is plyometrics which I'm not too psyched about but it'll only make me better!

I hate the few weeks after maxing because it's all high rep stuff and I'm not really all about that :(. But hey, what coach says you gotta do, right? He knows better then I do I suppose.

Coke
03-08-2010, 09:48 PM
Good deal on following coach's lead, you can always branch out and do your own thing along the way.

slashkills
03-09-2010, 05:44 AM
dude, great work in here! Your lookin strong as hell!

cwoodrb105
03-09-2010, 04:10 PM
Good deal on following coach's lead, you can always branch out and do your own thing along the way.

That's normally what I tend to do if I don't feel the day wore me out too much. I'll normally finish off with some curls of my own or a few sets of pull ups and chin ups. Thanks for responding to the journal though!



dude, great work in here! Your lookin strong as hell!
Thanks a lot man! I'm really trying to gain a lot of strength for my junior year in football so maybe I can try and possibly get a football scholarship to a local college around my town. You're looking strong too though man, keep it up.



Anyway..

3/9/10

Was supposed to be a plyometrics day which my chest and upper body could rest a bit, but there's no lifting tomorrow. We had to do day 3 today even though its Tuesday so my muscles are pretty beat. Felt the burn nonetheless, even though I wasn't doing as much weight as last week.

DB Incline Bench Press:
70x8
70x8
70x8
Felt good enough to do more, but my muscles felt like they were deteriorating by the last set. Not as much as last week, but once again I didn't get that one day rest I normally get.


Front Squats:
135x10
185x10
195x10
Again, the normal squat and power cleans from yesterday tore my legs apart. Very happy with this actually.


Dips: (One set to failure)
15x1


Wrist Rollers:
Roll up, roll downx10


Plate Raises: (Hold it at the top for 3 seconds)
25x6
25x6
35x6


Pull ups: (One set to fail)
10x1



Overall, this workout felt pretty good. The warm up and ab session we did was pretty extreme too but I can't really put it in my journal. Definitely going to up all the weights next week. Starting to feel a bit of a breakthrough of strength possibly coming soon I hope!

cwoodrb105
03-10-2010, 04:31 PM
3/10/09

Half day of school today for senior projects so lifting was cancelled at the school. I took today as a rest day and tomorrow I will be snowboarding. Probably will be a pretty good leg workout since it's the first time I'm going all year, even though the season is basically already over.

cwoodrb105
03-12-2010, 02:38 PM
3/12/10

Free Friday day. Got to do the lifts that I wanted to do. Pretty successful with them.


Bench Press:
135x5 (Warm Up)
185x5
195x5
205x4
215x3
225x2
245x1 (Matched my max!)
250x1 FAIL (Got a little more than half way up and felt like it was going up but I just stalled and it came back down on me. So close. Will get it very soon!)


Hammer Curls:
30x8
30x8
30x8


Incline Bench Press:
135x10
135x10
135x10


Dips:
10x1
13x1


Push up Holds:
1 set of 1 minute
1 set of 1 minute
1 set of 1 minute + 5 push up's at the end


Short work out but a hard workout. I enjoyed what I did today and the bench felt really good. I feel I'm starting to break past 245 and with proper warm up and resting I can maybe between 250-260 soon.

cwoodrb105
03-13-2010, 03:27 PM
3/13/10 and 3/14/10 are off days since it's the weekend. Feel like next week I may be hitting some new PR's.

cwoodrb105
03-15-2010, 03:35 PM
3/15/10

Hit a PR today for reps on bench!


Bench Press:
135x5
185x8
195x8
205x8 PR
210x6


Squat:
135x6 (warm up)
225x5
275x5
295x5
315x5


Wall sits:
1 set of 2 minutes 30 seconds


Lat Pulldowns:
160x6
160x6
160x6


Neck Machine:
45x8 Each side


Sitting Curls with EZ Curl Bar:
75x8
75x8
75x8

cwoodrb105
03-16-2010, 03:46 PM
3/16/10

Plyo/Running day

We had 4 different stations, 4 albanies and indian runs at the end of practice. Running seems to be getting easier even though we're doing harder stuff. Feels nice to be in shape. Back to lifting tomorrow...

slashkills
03-16-2010, 03:59 PM
Great work man! Congrats on the bench PR!

cwoodrb105
03-16-2010, 05:43 PM
Great work man! Congrats on the bench PR!

Thanks man! I'm really hoping at this pace I reach my May bench goal of 270.

Coke
03-17-2010, 02:56 PM
Fine bench pressing PR, great conditioning and all as well.

cwoodrb105
03-17-2010, 03:51 PM
Fine bench pressing PR, great conditioning and all as well.

Thanks man! I'm pretty happy with 205x8, just hoping even that goes up soon enough!


3/17/10

Got a new machine in the weight room today. I really like it and think it's a great machine. I just wish I knew what it was called so I could put it in my journal. It's a machine that you stand up in and there's 2 bars for each hand in front of you. You're supposed to explode those two bars up above your head. That's as best as I could explain it if anyone could help.


DB Incline Bench Press:
70x8
70x8
70x8
Definitely step this up next week!


Front Squats:
135x6
185x6
205x6
Would've done more if we didn't have to wall sit for warm ups pre-workout. Whatever though, my legs do feel like they got a good workout from this one.


Dips:
1 set to failurex16


Pull ups:
1x10
1x6


Explosion Machine I didn't know the name for:
25 on each side x 10
35 on each side x 10
45 on each side x 10
LOVE this machine.



Be back tomorrow :hello:

cwoodrb105
03-19-2010, 02:57 PM
Posting this a day late...


3/18/10

Close Grip Bench Press:
135x10
155x10
165x10


Push Press:
135x3
155x3
185x3


DB Rows:
50x10
50x10
50x10
Did these EXTREMELY slow and felt such a strong burn by the end.


DB Side Raises:
10x10
10x10


DB Front Raises:
10x10
10x10

cwoodrb105
03-19-2010, 02:59 PM
I had this Friday be my max bench day since it's the half way point to the last max attempt week. Happy with my results, and I now have a goal of 280 bench by May.

Anyway...


MAX BENCH DAY
3/19/10

135x6
185x4
205x2
225x1
245x1
255x1 PR
265x1 ATTEMPT AND FAIL. Got half way and I think it 2 weeks I'll be able to get this with a proper warm up and eating the day before. Happy with my results here.

cwoodrb105
03-20-2010, 07:57 PM
3/20/10 and 3/21/10 off for the weekend!


Playing a ton of basketball on these days though.

cwoodrb105
03-21-2010, 06:15 PM
3/21/10


Did a ton of raking today to rake up the dead grass in the yard for some extra money. Pretty good workout too. Win win situation there. Back to working out tomorrow.