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True74Seneca419
04-14-2009, 09:17 AM
Hey i made a new account so i could have the same user name as my other forum accounts. My old one was dlutz74.

Well hey guys im getting ready to start a journey so its easier to track to see how i improve. My name is Derek, im 16 years old, a sophomore. Im 6 ft 1ish and weigh 230lbs. I play football and can play all the OL and all the DL positions.

Here is my Workout plan, im working to get bigger, and stronger & more explosive while trying to improve my foot speed and quickness.

Warm Up- Dynamic Warmup
Cool Down- Stretching

Starting Weights (Ramp weight up to a final Set of 80% of max and increase 5 pounds every week as needed.)

Day 1
Squats 5x5- 135, 185, 205, 225, 245
Power Clean 5x3- 115, 125 ,135, 145, 155
Military Press 5x5- 55, 65, 75, 85, 95
Shrugs 10, 8, 6- 95, 115, 135

Day 2
Upper Body Plyos & Footwork

Day 3
Box Squat 5x5- 135, 185, 225, 275, 305
Bench 5x5- 125, 135, 145, 155, 165
Pullups 5x5- Body Weight
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 45, 65, 85, 105, 125

Day 4
Lower Body Plyos & Footwork

Day 5
Front Squats 5x5- 45, 55, 65, 75, 85
Deads 3x5- 225, 255, 275
Hypers 3x10
DB Shoulder Press 12, 10, 8- 25, 30, 35
Power Shrugs 5x5- 95, 105, 115, 125, 135

The Supplements i take are:
All The Whey Protein- Whey(Post Workout) & Casein(Before Bed)
Animal Pak- Multi
Applied Nutriceuticals- Neovar
Nutraplanet- Kwik Karb

I don't really keep track of my diet. I lay off the junk and eat high quality food with protein, carbs, and calories. Ex: Chicken Breasts, eggs, varieties of fruit and veggies, milk, and lots of water, ect.. I havent drank Soda in about 5 years now.

I hope you guys enjoy this and i will update as much as possible.

True74Seneca419
04-16-2009, 05:28 PM
alright guys, i lift at the local YMCA due to no other gyms besides my school (not open in the morning, i have baseball right after school so i cant lift then.). I was planning on starting this past week but due to some flooding (the YMCA is down in a valley by a river) it was closed most of this week so i decided to take a much needed week off. It was open for the first time today but i didnt go due to not knowing until it was to late.

So i will start next tuesday. Lift 3 times a week on non-consecutive days and do plyos/speed/agility/sprints twice a week. So i will be back on Tuesday with Workout #1.

True74Seneca419
04-20-2009, 01:47 PM
Alright tomarrow is going to be the first day, im doing the Day 1 workout.
I will be lifting at my high school because it is open in tuesdays and thursday at 6:30am. I will update you guys tomarrow.

True74Seneca419
04-21-2009, 02:46 PM
Hey guys, today went good. I lifted at 6:30 this morning at my school. I had to get done in 40 minutes due to having a National Honor Society meeting at 7:30. I got everything done with no time to spare. I had cut down the rest between sets but its all good. I had good energy today and my strength felt pretty good for taking a week off and being a monday.

Day 1
Squats 5x5- 135, 185, 205, 225, 245
Power Clean 5x3- 115, 125 ,135, 145, 155
Military Press 5x5- 55, 65, 75, 85, 95
Shrugs 10, 8, 6- 95, 115, 135


Im planning on adding 5 pounds to all the weights next Day 1. They were a little easier then i thought they would be.

I also got my license today so im pretty pumped. Talk to you all later.

True74Seneca419
04-23-2009, 07:19 PM
Alright, i didn't do much yesterday morning due to it being muddy from the rain I did do some jump rope though. Today was my second day lifting and it went good. I lifted at the school again and got done in a little less than a hour.

Day 3
Box Squat 5x5- 135, 185, 225, 275, 305
Bench 5x5- 125, 135, 145, 155, 165
Pullups 1x5, Lat Pulldowns 4x5 at 150lbs
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 45, 65, 85, 105, 125

On the Pullups i was able to get one finished with my own power. After that i did 4 negative reps and did the other 4 sets on the lat pulldowns. I think im going to keep this format until i strengthen my Lats. Everything else felt great and will increase everything by 5 lbs next workout.I will update tomarrow probably sometime. Cyah

True74Seneca419
04-26-2009, 12:30 PM
Well i lifted at the YMCA today. Everything went great. Its the first time i have done straight bar deadlifts in a while, ive been doing hex bar for a while and i decided to change it up. It felt good. Front squats were a little light but im still trying to get a good form down. I will increase all weights next workout.

Day 5
Front Squats 5x5- 45, 55, 65, 75, 85
Deads 3x3- 225, 255, 275
Hypers 3x10- BW, 10, 10
DB Shoulder Press 12, 10, 8- 25, 30, 35
Power/Jump Shrugs 5x5- 115, 125, 135, 145, 155

Yesterday i only did some jump rope due to a baseball double header all day.

Tomarrow is going to be a REST day :D, finally. I will update you guys on tuesday. Cyah.

True74Seneca419
04-27-2009, 03:32 PM
I got some amazing sleep last night, about 9.5 hours of deep sleep. Lifting tomarrow at school, update you then.

True74Seneca419
04-28-2009, 01:45 PM
Day 1
Squats 5x5- 140, 190, 210, 230, 250
Power Clean 5x3- 120, 130 ,140, 150, 160
Military Press 5x5- 60, 70, 80, 90, 100
Shrugs 10, 8, 6- 100, 120, 140


Today was ok, didn't sleep well last night. Will probably keep the same weights for Squats and cleans next week because form was lacking, probably from lack of sleep.