View Full Version : Journey to Speed and Strength

06-26-2009, 07:50 PM
Well I have been training for close to 10 years now, off and on. I just turned 24 and decided its time to get serious, before I get fat. My current stats are 5'11, 180lbs. Not sure what my bf% is, It cant be too high ive always been pretty lean. My diet is not great but getting better, my workouts are a little weak but will get stronger with persistence.

Weds June 17

Bench Press- Bar x 12, 135x10, 185x8x3

EZ Bar Curl- 60x10x3

Dips- BWx15x3

Seated DB Shoulder Press- 45s x8x3

Push ups- BWx15x3

50 non weighted crunches, then 25lbs x 25 x 2

Lower back extensions- 25lbs x 25 x 3

06-26-2009, 07:56 PM
Friday June 19

Abs- Alternating crunches 60x3
Lower Back Ext- 25lbsx25x3

Squats- 135x10, 185x8, 195x8, 195x8

DB Straight Legged Dead Lift- 45s x 10 x 3

DB Lunges- 45s x 8 x 3

Calve raises- 225 x 30 x 3

Good Stretch afterwards.

06-27-2009, 06:47 PM
Saturday June 20

DB Rows- 45s x 10 x 3

*Assisted Pull ups- BW x 12 x 3

Incline Push ups- 20 x 3

DB Curls- 25lbs x 10

DB Preacher Curls- 30lbs x 10 x 2

Seated Rear Delt DB raises- 25lbs x 10 x 2

* Assisted Pull ups were used on a smith machine BB using a bench for my feet.

Abs- Tried planks today
Side Planks on one elbow- 3 set x 20 seconds a side
Elbow Planks- 3 sets x 30 seconds

Sunday June 21

Played 60 min hockey today, good hard skate.

Wont hit weights again til weds because of travels and birthday recovery:thumbup:

06-27-2009, 06:58 PM
Weds June 24

No workout; 75 min hockey session with high level skaters(Ex NHL, Current AHL and CHLers), awesome skate.

Thurs June 25

Situps- 50 x 3
Lowerback Ext- 30 x 3

Deadlift- Bar x 15, 135x10, 185x8, 205x8, 215x8

Single Leg Squats- BW x 8 x 3 a leg

Stiff Legged Deadlift- 45lbs x 8 x 3

Standing Single Calve Raises- 45lbs x 30 x 3 a leg

Dips- BW x 15 x 3

Fri June 26

Sit ups- 50 x 1, 10lbs x 30 x 2 (moving side to side like a boxer)

Close Grip Bench Press- 135 x 10 x 2, 155 x 8, 165 x 8

Reverse Grip Curls- 55lbs x 8 x 3

DB Shoulder Press- 45lbs x 8 x 3

Forearm Curls- 30lbs x 15 x 2

Calve raises- BW x 75 x 3

06-29-2009, 08:10 PM
June 29, 09

Warmup: Abs/Lowerback

Squats- Bar x 12, 135x10, 185x8, 195x8, 205x8 (Felt GREAT!) Going up in weight next week.

**Stiff Legged Deadlift- 135x10, 185x8, 195x8

Front Squats- 135x8x3

BB Calve Raises- 225x30x3

** Stiff legged Deadlift was done on a rack I only went half way down, concentrating more on my lower back than my hamstrings.

Tried a "Bako" Shake today:thumbup::thumbup:...Definitely a new staple in my diet.:evillaugh:

06-30-2009, 07:00 PM
Tues June 30, 09

Warmup- Crunches, Side bends.

Bench Press- 135x12, 185x10, 195x8, 205x8

Dips- BWx15x3

DB Preacher Curl- 25x10, 30x10x2

Pec Flyes- 25x10x3

Felt good during the workout. I need to up the ante a bit and add some more weight to the workout. Id like to add some weight to my dips but the gym i use doesnt have a suitable weight belt.

Tommorow- Rest day; 2 hours of ice time and no work. Tommorows lookin good :thumbup::ninja:

07-02-2009, 10:55 PM
Thurs July 2, 09

I was going to do legs today but my legs were a bit stiff from the 2 hour skate I had yesterday. I decided to do upper body and hit the legs hard tomorrow.

Warm up- Weighted Abs stuff

BB Shoulder Press- Bar x 12, 115x10, 135x8, 145x8, 155x8

Reverse Grip Curl- 65 x 10 x 3

Incline Push Ups- BW x 15 x 3

Forearm Curls- 45 x 12 x 3

Feel as if I am coming down with a slight cold so I cut it a bit short today and loaded on vitamin C. Id rather drag ass on upper body days and be able to go balls out on lower body days since in my sport "the legs feed the wolf".

07-03-2009, 02:49 PM
Friday July 3, 09

Warm up- Weighted abs and lowerback

Deadlift- 135x10, 185x8, 205x8, 225x8

DB Lunges- 45s x 10 x 3

*Stiff Legged Deadlift- 45s x 10 x 3

*BB Calve raises- 225 x 25 x 3

* SLDLs and BB CR's were super set to save time.

07-06-2009, 11:37 AM
What are you training for/what level do you play at?

07-06-2009, 01:13 PM
Training for recreation powerlifting/strength and speed(oh yeah and to get to 200lbs). I just dropped out of college and had to quit playing college hockey so i basically play in a "A" mens league. I also play for teams full of ex-pros in tournaments all over texas. Nothing too serious just a bunch of guys finding a reason to drink beer and leave the women at home.

07-06-2009, 01:48 PM
July 6, 09

Warm up- Weighted abs and some BB core twists.

Squats- 135x10, 195x8, 205x8, 215x8(easy, but was saving for DLs and FS's)

Deadlifts- 135x10, 195x8, 215x8, 235x8 (Reset after every rep)

Front Squats- 135x8, 145x8x2

BB Standing Calf Raises- 225x25x3(need to up the weight/reps)

Today was the first day of messing with my split. I noticed my workouts were somewhat all over the place so from now on im going to try this > Monday: Heavy legs and deadlift. Tuesday:Upper body Push day. Wednsday: off. Thursday:Upper body Pull day. Friday: light legs. Sat and Sun off. Let me know what you guys think.

07-07-2009, 08:31 AM
Training for recreation powerlifting/strength and speed(oh yeah and to get to 200lbs). I just dropped out of college and had to quit playing college hockey so i basically play in a "A" mens league. I also play for teams full of ex-pros in tournaments all over texas. Nothing too serious just a bunch of guys finding a reason to drink beer and leave the women at home.

A guy I used to play with is doing some league right now where the regional winners play for some championship in vegas. Sounded like they had some old former pro/college players on his team as well.

Ever consider going for a CHL tryout or anything?

07-07-2009, 12:30 PM
Yeah ive considered it and I have connections with the RGV Killer Bees management. I just need to get on the ice more and put on about 20 lbs before I feel completely comfortable trying out. I used to practice with a handful of the Killer Bees and they all said I just about had what it takes, I just needed more size and to up my speed a bit and then its a matter of putting all the skills, strength and the mental game together. Do you still play these days Reko?

07-09-2009, 01:21 PM
Tues July 07,09 Tu

Warmup- weighted abs/LB Ext.

Bench Press- 135x12, 185x8, 195x8, 205x8 (need to go up next week)

Incline Bench Press- 135x10, 145x10, 155x8

Seated DB Shoulder Press- 45 x 8 x 3

Dips- BW x 12 x 3

Had to kind of rush through the workout as I had a date with my boat and the river right after training.

Weds July 08,09

2 hours of ice with a medium pace pick up skate. Hammies were pretty sore.

07-09-2009, 01:23 PM
Thurs July 09,09

Warmup- Weighted Abs and Core Twists

Pull ups- BWx10, BWx9, BWx8

DB Bent Over Rows- 45s x 8, 50 x 8 x 2

Inner grip Pull ups- BW x 8 x 3

Curls- 55 x 10 x 3

Nice light workout. Felt good to get a pump and get out. Time to go to work now. =/

07-20-2009, 02:36 PM
Well I went on a mini vacation and didnt get to workout much although I did swim alot and play rollerhockey a few times. I also decided to try a Rippitoe like workout. Mostly focusing on legs, In my sport the legs truly do feed the wolf. I know many of you do workouts some what like this. Let me know if i can tweak in any way to maximize stregth gains.

Saturday July 18, 09

WU- Weighted Abs

-took it a bit easy to work on form and not go too hard after the lay off.

Bench Press

Pull ups
Inside Grip(facing me)
BW x 10 x 2

Inside Grip(facing away from me)
BW x 10 x 2

07-20-2009, 04:02 PM
Monday July 20,09

Warm up- Weighted abs and Lowerback Extensions

SL Squat
BW x 10 x 3


Bench Press

Standing Calve Raises
225 x 30 x 3

07-24-2009, 01:51 PM
Weds July 22, 09

Warm up- Weighted abs and Core twists



Had to run out early and get to work. I was plenty sore in the glutes for this workout, soreness subsided after the workout.

07-24-2009, 01:55 PM
Friday July 24, 09

Warm up- Weighted abs

BB Incline Bench

DB Seated Shoulder Press

Wide grip Pull Ups
BW x 8 x 3

Inner Grip Pull ups (Palms facing me)
BW x 8 x 3