Brendonia12
10-24-2009, 06:21 PM
Started lifting again about one month ago. I am a seventeen year old athlete, and I'm training for the rugby season that starts in february. My goals:
Weigh 170-180 pounds, I currently weight about 156
Run my 40-metre dash in 4.8 seconds or less, It's currently about 5.1
Squat 300+ pounds, My current max is about 230
Generally improve balance, agility, speed, strength, and athleticism.
Journal Starting last tuesday:
20/10
WARM UP: Agility Ladder and stretches
Parellel Squats to 12" box:
135x10
185x5
185x4
185x3
Bench Press
135x10
145x7
145x5
145x4
DeadLift
245x4
Bodyweight Dips
Me x 10
Me x 8
Isometric Lunges
60 sec. x 2 on left
60 sec. x 2 on right
Thursday
22/10
WARMUP: agility ladder and stretches
Squats to 12" box
135x8
185x7
185x5
185x5
Powercleans
135 x 7 or so
Standing shoulder Press
110 x 7
110 x 6
110 x 4
Wide Grip/Lockout Pullups
Bodyweight x 8
Bodyweight x 7
Reverse Lunges
45 x 8 on left
45 x 8 on right
45 x 8 on left
45 x 8 on right
Saturday (in crappy local gym. Poor equipment, and no lifting partner)
24/10
WARMUP: Stretches
Reverse Lunges
25x8 on right
25x8 on left
Powercleans
135 x 7-9
One legged squats (depth wasn't great, because my balance isn't great)
x 10 on left
x 7 on right
Isometric Lunges
60 seconds on left
60 seconds on right
One Armed pushups
x 10 on left
x 7 on right
rest
8 on left
6 on right
Diet for week:
Multivitamins every day. Lots of protein in the form of burgers, lunchmeat, peanut butter, whole milk, and cream cheese. Need to eat more fruit, and more GOOD fats.
Weigh 170-180 pounds, I currently weight about 156
Run my 40-metre dash in 4.8 seconds or less, It's currently about 5.1
Squat 300+ pounds, My current max is about 230
Generally improve balance, agility, speed, strength, and athleticism.
Journal Starting last tuesday:
20/10
WARM UP: Agility Ladder and stretches
Parellel Squats to 12" box:
135x10
185x5
185x4
185x3
Bench Press
135x10
145x7
145x5
145x4
DeadLift
245x4
Bodyweight Dips
Me x 10
Me x 8
Isometric Lunges
60 sec. x 2 on left
60 sec. x 2 on right
Thursday
22/10
WARMUP: agility ladder and stretches
Squats to 12" box
135x8
185x7
185x5
185x5
Powercleans
135 x 7 or so
Standing shoulder Press
110 x 7
110 x 6
110 x 4
Wide Grip/Lockout Pullups
Bodyweight x 8
Bodyweight x 7
Reverse Lunges
45 x 8 on left
45 x 8 on right
45 x 8 on left
45 x 8 on right
Saturday (in crappy local gym. Poor equipment, and no lifting partner)
24/10
WARMUP: Stretches
Reverse Lunges
25x8 on right
25x8 on left
Powercleans
135 x 7-9
One legged squats (depth wasn't great, because my balance isn't great)
x 10 on left
x 7 on right
Isometric Lunges
60 seconds on left
60 seconds on right
One Armed pushups
x 10 on left
x 7 on right
rest
8 on left
6 on right
Diet for week:
Multivitamins every day. Lots of protein in the form of burgers, lunchmeat, peanut butter, whole milk, and cream cheese. Need to eat more fruit, and more GOOD fats.