PDA

View Full Version : Time for my journal.



BigRic
05-08-2004, 05:05 PM
I'm a junior in HS right now, working on the Muscle media program still have about 3.5 weeks left, just because my bench is so week. anyways the stats

Height: 6'0
Weight:185-190lbs
Body Fat %: Unknown

Lifts
Deadlift(with straps) 405x1
Squat: 400x1
bench 215x1
Clean 225X1

Football Stats
40 yard dash: 4.62 (timing on Monday)
T-drill: 4.5 (timing on monday)
Broad Jump: 9'11
Verticle: around 28-30 haven't tested in a year
Position RB.


Saturday workout
LEGS
Squats:
Warmup:135x8
working sets:275x6 295x6 305x6
Leg Press: 450x8 540x8 630x8
Sitting Ham Curls 13x8 15x8 17x8 (Not sure what the numbers mean in weight butohwell)

BACK
Close grip Pulldowns: 150x8 170x8 200x8
Chainsaws 70x8 per arm for 3 sets

BICEPS
Incline dumbell curls: 30'sx8 per arm for 3 sets.

Pretty good workout my legs felt a little tired from track on friday, so my squats weren't as heavy as I would have liked, and my left hamstring also felt tight on the curl, but my back and bicep workout was fine.
Next workout Edit: Tuesday
Monday is a combine.

BigRic
05-09-2004, 04:55 PM
Sunday off,

Felt a little sick this morning and my legs quads and hams are sore from yesterdays leg workout, may stretch a bit to loosen them up for a combine tommorow.

Saint Patrick
05-09-2004, 05:26 PM
What are chainsaws?

BigRic
05-09-2004, 07:58 PM
What are chainsaws?
Single Arm Dumbell rows, I call them chainsaws, it's just like pulling the chord for a chainsaw.

BigRic
05-10-2004, 07:50 PM
Monday workout, postponed until Tuesday, because of the combine I'm trying to keep all my energy. I'm feeling alright although my hip is kind of sore from dodgeball in my P.E. class. I'll post the results later.

BigRic
05-10-2004, 11:29 PM
Didn't run as fast as I could of...but i was pretty cold my legs were tight, had a good warmup but we had to weight to run them and that might of killed me. 4.66 not a bad time for the 40 but not good either. I ran a 4.35 T-drill, and had a 10 foot broadjump, also think I did pretty well in the 1 on 1's at the end.

BigRic
05-12-2004, 11:30 PM
Tuesday workout
Bench 180x5 for 2 sets
195x3 for 2 sets
195x3to failure

Lying tricep extension
EZ curl bar plus 30 pounds per side
3x8
I cut some of the things out because i didn't want my shoulders or chest to be really sore from the track meet on wednesday

Wednesday
Burnaby/New West track finals
100m 3 place, really bad time not going to post it, the guy starting was giving a really long gun.(leaving us in the blocks forever about 3 or 4 seconds after set)
4x100 second place
4x400 first place
long jump 1st place pb of 6.02m I was happy

The Workout
Abs Ball crunches 25x4
Oblique side crunches 25x4 per side
Roman chair leg raises 12x3

Narrow grip pulldown
160,170,180 for 8 reps and 1 set at each weight
BB rows
135,145,155 for 8 reps and 1 set at each weight aswell
BB bicep curls
80x3 sets and 8 reps
DB shrugs
80,80,85 8 reps with a 3 count hold at the top

good workout tired from track but still good none the less.

BigRic
05-14-2004, 09:10 PM
Thursday Workout/Training

stiff legged deadlifts
225,275,275 x 10 reps
seated calf raises
165x8 for 3 sets
good mornings
95,115,115 x 8 reps
Standing calf raises
170x8 for 3 sets
calf pops
275x8 for 3 sets
Lieing single leg swiss ball curl
8 each leg for 2 sets
Good workout felt pretty strong i think i'm getting faster too.

Friday Workout
Rotator Cuff Exercise - Windmills
5,10,10 lbs 12 rotations each arm.
Bench
195x3 for 2 sets
210x1 for 2 sets
235x 4 negatives 1 set
dips
35+bwx6 1 set
45+bwx6 1 set
55+bwx6 1 set
90+bwx2 1 set

Abs
1 set ball crunches
3 sets weighted ball crunches 10lbs

romain chair legt lifts

4 sets with 15 lb dumbell

Good workout felt strong through the 90+bw dip was just for fun wasn't scheduled jsut feeling strong. My bench has gone up 210 used to be my 1 rep max and i just through the 210 up for both sets. so I can prolly do about 225 max now.