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andy51
01-23-2005, 10:53 PM
A little background:
As of right now I am a junior at a large Kansas high school which has kind of become a perenial powerhouse. Our season was dissapointing from a team standpoint. Basically all season we were ranked #1 in 6A then in the second round of the playoffs we basically choked and lost to a team that we shouldn't have. :bang: The team we lost to continued to lose to a team that we had already beat, who then went to state. Needless to say it sucked. On a personal level the season was quite a success. As a junior I was initially a starter on offense and a sub on defense, but about halfway through the season I worked my way up to starting on both offense and defense.
Some stats
Height:5'11"-6'
Weight: 230
Bench:250
Squat: 390
Dead: 410ish? (havent donethem for a while)
Hang Clean: 210
20 yd shuttle: 4.7

Basic goals before next season:
Weight: 250
Bench: 325
Squat:435
Dead: 460
Clean 240
Shuttle: 4.5

Right now Im just bulking up w/ about as many cals as i can handle
Supps:
Whey
Multi-Vit
Fish Oils
Gluco-Chrond

Will be posting workouts soon

Let the spamming begin

andy51
01-24-2005, 03:51 PM
Legs Monday January 24

Squats
5-290
4-300
3-320
2-340
1-360
10-250

This was pretty easy moving up next week

Hang Cleans
5-150
5-160
5-165

Went alright for some reason started losing grip at the end

SLDL
10-145
10-145
10-145

Leg Extensions
10-130
10-150
10-170

Standing BB Calf Raises
20-225
15-315
8-405

Hamstring Curls
8-90
8-90
8-90

Punk In Drublic
01-24-2005, 09:03 PM
Damn't Andy. Way to make me look like a douche bag. I didn't know you did 10reps on the SLDLs. Good luck cutting that shuttle time! :zipit:

Optimum08
01-24-2005, 09:16 PM
too bad both u are B*tches haha just kidding....andy the workouts are lookin good...and Punk...just keep eating and lifting or else ill have to kill you...not joking

andy51
01-24-2005, 09:33 PM
hey optimum how are the squats goin?...okay i win

andy51
01-25-2005, 09:23 PM
25 January 2005

Arms

Bench
5-185
4-200
3-210
2-225
1-240

Incline BB Bench
5-170
4-185
3-195

DB Hammer Curls
10-30's
10-35's
10-40's

Shrugs
10-185
10-210
10-230

Flat DB Bench
12-70's
6-80's
4-90's

Seated BB Shoulder Press (in front)
12-100
10-120
5+1 forced-140

Lateral Raises
8-25's
8-25's
6-30's

After my workout at school I went to "CAP" (Center for Athletic Performance). Im enrolled in a class there that focuses on athletic performance (I guess thats kind of a given), core stability, speed, form on oly lifts, etc. Nothing too special tonight. We timed shuttles and I was a little disappointed by my time but o well must have just been an off night

Weight: 231.0

Punk In Drublic
01-25-2005, 09:59 PM
No 10 rep on the bench? And damn you're up to 40s on the Hammer Curls? Nicely done I must say, nicely done.

andy51
01-26-2005, 03:22 PM
Didn't have time for the ten rep. I would have probably gotten it easy though. Moving up for next week

andy51
01-26-2005, 04:58 PM
Wednesday
26 January 2005

Wednesdays are pretty much a rest day for me. As the football season nears I will probably use this day for football specific drills. Today I went to track conditioning. Did some running, stretching, lunges, etc. nothing all too special.

the one
01-27-2005, 08:33 AM
football season is already nearing??? i figured youd still have about 6 months?

Optimum08
01-27-2005, 06:56 PM
ehhh we have summer condtioning/weights starting in june so we have like 4 1/2 months before that and practice starts in about 7 months...but i think he meant that when it gets near to football he'll start doing more football specific work....

Optimum08
01-27-2005, 06:58 PM
and andy...u wait until i get back...ill be squattin hella...and its only your 10-8-6-(b*tches workout) that hurt me in the first place...i still hate u...just kidding haha

Punk In Drublic
01-27-2005, 07:12 PM
We only have 7 months to get ready? We are running out of time. Andy I am starting football specific drills next Wednesday, plan on attending if you want to start.

andy51
01-27-2005, 09:07 PM
27 January 2004
Legs

Squats
5-290
4-310
3-330
2-350
1-370
10-255

Moved the weight up this week. Was pretty tought to get through and I will probably stay at this weight for next week.

Leg Extensions
10-130
10-160
10-170

Hamstring Curls
8-90
8-90
8-100

BB Calf Raises
15-315
15-315
15-315

I would have liked to get some SLDL's in there, but ran out of time, o well some stuff is out of your control. All the auxillary lifts felt good especially the Extensions. Probably will move up weight on those next week.

andy51
01-31-2005, 03:35 PM
28 January 2005
Upper Body

Bench
5-190
4-210
3-220
2-230
1-255
10-170

Flat DB Bench
7-85's
4-90's
4-90's

BB Decline
10-185
8-205
5-225

Hammer Curls
10-35's
10-35's
10-40's

BB Shoulder Press
10-100
10-110
10-110

Bent over rows
10-135
10-155
10-165

Lateral Raises
10-25's
10-25's
10-25's

Standing EZ Bar Curls
6-Bar + 35lb Plate per side (don't know how much the bar weighs)
5- "
4-"

BB Shrugs
8-205
8-225
4-275
Grip failed me on the last set. I will have to dig out the straps

Close Grip BP
10-145
10-155
5-175

BB Forearm Curls
12-135
10-155
10-165

This workout was broken up into 3 parts throughout the day.

Sorry about the update being late. Didnt get to it this weekend and I am now sick so all work outs are postponed for the time being.

Punk In Drublic
01-31-2005, 04:35 PM
Andy, thas a long ass upper body workout... wow. Also, Coach Dub is pissed at you for not attending today.

the one
01-31-2005, 09:31 PM
andy im just curious...how come your doing chest, biceps,shoulders back shoulders etc. why all out of order like that???

andy51
01-31-2005, 10:38 PM
Partly because those are what spaces were open (I hate doing upper body in my HS weightroom) and because my workouts were kind of split up. I also like giving the muslce a little break. I feel I can use heavier weights and get better results that way.

the one
02-01-2005, 08:49 AM
oh. yah i remember training in my hs a few years ago it sucked ass man haha. i feel for ya

andy51
02-01-2005, 09:16 AM
Ya leg days aren't a problem, but upper body can get a little tedious

andy51
02-02-2005, 08:13 PM
2 Feb 2005

Alright back from being sick. I was a little tired so I moved down the weight some on the squat workout, but otherwise good workout

Squats
5-280
4-300
3-320
2-340
1-360

Set was easy would have moved up from last weeks work out but bein sick yada yada... should be movin it up

Hang Cleans
5-160
4-170
3-180
2-190
1-200

I really need to work on getting these up they are unproportionally lower than my squats

SLDL
8-150
8-150
8-150

BB Calf Raises
25-225
15-315
12-365

Last set seemed like it took forever

Leg Extensions
10-150
10-160
10-170

Alright thats it. Gotta love leg days

Optimum08
02-02-2005, 08:55 PM
nice workout fatty...haha glad we're both over our sicknesses....

andy51
02-02-2005, 08:56 PM
Ya, but now my workout schedule is all screwed up... o well

Punk In Drublic
02-02-2005, 09:19 PM
Andy im 30 - 40 pounds away from you on squat. Of course im 6'4" and your like, 5'7" but we don't need to tell anyone that. Im with you on the cleans man, my form is HORRIBLE; I try to work on that during Weights.

andy51
02-02-2005, 10:37 PM
70lbs on squats ray, and my clean form is good i just dont do them often enough. We missed you after school today

andy51
02-02-2005, 10:38 PM
and yes you are one tall guy, but gimme credit i think I might now be 6'. Last I was at the doctor the said 5' 11 7/8" I mean seriously they could round

andy51
02-03-2005, 08:08 PM
3 Feb 2005

Upper Body

(This is all kinda from memory as I have left my journal at school)

Bench
5-200
4-215
3-230
2-245
1-255
10-175

Probably stay at this weight next week

DB Flat Bench
10-60's
6-85's
6-85's
5-85's

BB Shoulder Press
10-80
6-130
6-130
5-130

I am really starting to like these

Lateral Raises
7-30's
7-30's
5-35's

Tricep Pushdowns
10-80
10-80
10-80

Machine is maxed out at this weight so will just have to do more reps

Hammer Curls
10-35's
10-40's
8-40's

Lat Pulldowns
10-120
10-140
8-150

Havent done those in forever, been doin more rows instead but it felt good to do some.

Tonight I also had CAP. Did some clean technique work and conditioning. Also swissball abs. Timed 10's and 20's didnt run as well as i would have liked, but it think thats just a combination of being a little tired from sickness and a little soreness from legs yesterday.

awesome

Optimum08
02-03-2005, 10:52 PM
good workout today...reminded me of old times of just u, me, and mexi workin out....i might have to throw those BB Shoulder Presses into my next shoulder/tri workout....too bad we were all slow today at CAP...i was pissed...

andy51
02-03-2005, 10:55 PM
i know... gotta pick it up on shuttles i guess

Punk In Drublic
02-04-2005, 07:15 AM
Yea, I'm not good at shuttles. Oh well, nice Upper Body workout Andy.

Also, I think I might do Lower Body Monday, Upper Body Tuesday, Lower Body Wednesday, and Upper Body Thursday. I don't want to have to deal with the Baseball and Softball players any more. My upper body workouts are not fun.

Is this what you are going to start doing also?

andy51
02-05-2005, 03:30 PM
4 Feb 2005

Clean Focus Day

Hang Cleans
8-135
5-155
5-175
2-205
1-225

I was really please w/ this clean set. Set a new PR of 225 w/o too much difficulty.

ATF Front Squats

10-185
10-185
10-205

Not heavy felt good. I do these every now and then in order to help w/ cleans

*Forgot to add these in original post*
Good Mornings
8-45
8-65
8-85

I haven't really done these before, but I liked them and will probably do them again

BB Shrugs

10-225
4-275
8-295 (Got the straps on for this set)

Light work out today since my schedule was messed up w/ being sick and stuff. Felt good to hit a new PR though.

andy51
02-05-2005, 03:31 PM
5 Feb 2005

Played 1.5-2 hours of pick up basketball today since it was nice out. Good cardio and fun.

andy51
02-07-2005, 04:17 PM
7 Feb 2005

Squats
10-135
3-240
3-330
1-345
1-365
1-380
1-390
1-405

405 is new max for me and I was pretty excited when I got it. It felt really good and wasn't overly difficult

Hang Cleans
8-135
6-155
4-165
1-225 (went for two, but failed on second rep)

SLDL
8-135
5-185
5-185

Leg Extensions
6-210
6-210
6-210

Calf Raises
25-225
15-275
25-225

Today's work out felt really good. All lifts felt solid and increased weight on most reps

Optimum08
02-07-2005, 04:53 PM
diggin the new PR on squat senor...now i have to get back ahead of you...damnit...but looks like a solid workout... i would have been in there with u...had it not been for my 2 hours of sleep last night....

andy51
02-08-2005, 03:40 PM
8 Feb 2005

Arms

Flat BB Bench
10-135
3-175
3-205
3-225
1-245
1-265
1-275

Incline BB
6-185
4-205
1-225 + 1 Forced Rep, was hoping to get 2 reps but couldnt

Hammer Curls
10-35's
8-40's
6-45's

Decline BB Press
15-185
10-225
2-275

This was all finished during my weights class. We got a lot of snow today and all after school activities were cancelled so I wasn't able to lift after school, but hopefully I will be able to finish up at home if I dont have CAP tonight.

andy51
02-08-2005, 09:25 PM
Still 8 Feb 2005

Finished up my work out at home

Pullovers
10-75
10-75
10-75

Havent done these in forever, and now I remeber why. Not really a big fan, but didn't have a lot of choice

Standing EZ Bar Curls
8-75
8-75
8-75

Standing DB Lateral Raises
12-20's
12-20's
12-20's

Reverse Grip Close Grip EZ Bar Bench
12-95
12-95
12-95

I LOVE this exercise for triceps, its strange, but I really feel that it isolates the tri's well, the only drawback is a lot of stress on the wrist so I dont do it as often as I would like.

Looking like possible snowday tomorrow...

andy51
02-09-2005, 03:41 PM
9 Feb 2005

Clean Day

5-135
3-185
1-195
1-205
1-230 (New PR)

Front squats
6-135
5-185
3-225

Really light day, other than last clean set. Squats were mainly for form. Nothing special today.

Optimum08
02-09-2005, 09:00 PM
ya looks like a b*tch workout to me...just kidding....another new PR...impressive...u keep on advancing and thats what i like to see...keep up the hardwork (even though i know you will)..

andy51
02-09-2005, 09:17 PM
You know how i do right homez





(Im an eThug to the max)

Punk In Drublic
02-10-2005, 07:21 AM
So your doing cleans on Friday now?

Good workout Andy, I like the fact that you went home and finished up; true dedication.

Keep it up.

andy51
02-10-2005, 07:26 PM
10 Feb 2005

Legs

Squats
5-310
4-330
3-350
2-370
1-390
10-265

SLDL
6-185
6-185
6-185

Extensions
6-210
6-210
6-210

Later at CAP

Did various clean warm ups including pulls, jump cleans, quick cleans, etc...

Followed up with
Hang Cleans
4-135
4-145
1-170
4-185

Back Extension
10-BW+30lb DB
10-BW+30lb DB
10-BW+35lb DB

Various rotational ab work...

Finished up w/ some HIIT 3-4-3 interval.

For example you first set of 3...
10 second sprint (all 75-80% of top speed)
10 second rest
10 second sprint
10 second rest
10 second sprint
50 second rest then a set of four sprints 50 second rest then a set of 3 sprints.

These are performed on a Woodway treadmill.

andy51
02-10-2005, 08:43 PM
Another thing that I meant to add:

From now on my work outs will probably look like this

Mon: Legs
Tues: Upper
Wed: Lower
Thurs:Off
Fri: Upper

This is because I don't have weights on Thursdays, and it just fits together better. Trying to do a "Clean Day" wasnt really working out so hopefully this is better.

Optimum08
02-10-2005, 09:14 PM
the thursday off is gay...because then i don't have a spot...and no baseball guys to spot me either...damnit....but good lookin workout today....especially the squats...lookin good...

Optimum08
02-10-2005, 09:15 PM
and u best be movin up that squat workout next week...fo sho (since im gangsta)

Punk In Drublic
02-11-2005, 07:48 AM
bomb digity.

andy51
02-12-2005, 06:22 PM
11 Feb 2005

Upper Body
5-210
4-220
3-240
2-250
1-270
10-180
I must have set up wrong or something on my attempt of 270 because when I went up I hit the catches... what a n00b...probably stay at this weight for one more work out

BB Shoulder press
10-45
8-135
6-145
7-145

Reverse Close Grip Bench
8-135
8-145
8-145

Hammer Curls
10-35's
8-40's
8-40's

Lat Pulldowns
10-140
10-140

Bent Over Rows
8-155
8-175

Forearm Curls
10-135
8-155
8-155

Overall good workout, but the bench screwup makes me mad

andy51
02-14-2005, 06:27 PM
14 Feb 2005

Legz

Today we had to max for a grade in weights... I did this last week and didn't know we would do it this week. so...

Squats
5-135
3-280 (62.5%)
3-340 (82.5%)
1-365
1-390
1-410- New PR

Hang Cleans
5-135
2-185
2-225 New PR

SLDL
5-135
7-185
7-185
7-190

Extensions
7-210
7-210
7-210

Calf Raises on a 45* Hip Sled
20-3 plates per side
15-5 plates per side
12-6 plates per side

Good Mornings
8-65
8-95
4-135

Trying to get more comfortable w/ these. I have noticed mine are proportionally a lot lower than they should be.

Felt good about the new PR's though... Gotta bench and incline tomorrow. Hopefully I can hit a new one on those as well.

Optimum08
02-14-2005, 07:54 PM
lookin good...once again motivating me more and more with those new PR's especially for the lower body....but i might have to get some of those good mornings in, those looked delicious today....but good work...

andy51
02-14-2005, 07:57 PM
Ya I am really liking the GM's good on the hammys and also on the booty.

andy51
02-15-2005, 10:07 PM
15 Feb 2005

Upper Body

Bench
8-135
3-195
3-225
1-250
1-280

Incline BB
5-205

BB Shoulder Press
10-45
8-135
6-145
6-155

Reverse Close Grip BP
8-135
8-145
6-165

Bentover Rows
8-135
8-155
8-175
6-195

*EZ Bar Curls
4-115
3+10 sec. neg-115
2.5-115

*Lateral DB Raises
8-25's
8-25's
8-25's

Pretty good work out. Had to max on BP and Incline for weights, hamstrings are sore. Good mornings get me every time.

CAP tonight
ran new fastest shuttle 4.69 and touched 9' 9.5" (not bad for a fat, white kid)

Punk In Drublic
02-16-2005, 07:06 AM
What happend to your Upper Body workout? Are you taking a lot of exercises out this week or did you just not have enough time to do all the lifts?

andy51
02-16-2005, 02:39 PM
Punk- I basically did that same work out as previous. Hit all the main bodyparts.

andy51
02-16-2005, 02:40 PM
16 Feb 2005

I usually would do legs on this day, but im pretty sore and such so I will do legs on thursday and arms Friday. I would preferably do this, but it doesn't always work out that way.

andy51
02-17-2005, 09:24 PM
17 Feb 2005

Legs

Squats
5-135
3-225
5-315
4-335
3-360
2-380
1-400
10-270

All sets felt good. Probably will move up a little next week.

Sumo Deadlifts
5-185
5-205
5-225
5-245
5-265

I have never really done these before, but I really like them. I will definately increase weight for next week. All sets were fairly easy.

Extensions
6-210
6-210
6-210

For some reason these were very hard... don't know why. I had intentions of moving up to 7 reps, but struggled to knock out 6. Possibly because of squats/deads.

Later at CAP

Reverse hyperextentions
10-35
10-40
8-45

Hang Cleans
4-135
4-155
4-175
4-185

Also lots of ab work...
I also ran my fastest 10 at 1.82 and fastest 20 at 3.15
Earlier in the day I weighed in at my highest since before football: 234.9lbs

Overall a very good day.

andy51
02-18-2005, 02:02 PM
18 Feb 2005

Upper Body

Bench
5-215
4-230
3-245
2-260
1-275
13-185

Felt good. I did the last set until failure. I am going to a combine in a couple months and one of the tests is a bench rep of 185, so a couple times a month I am going to work on improving on it.

BB Shoulder Press
10-45
6-145
6-145
6-145

Didn't feel all that great. Struggled through these

Hammer Curls
8-40's
7-45's
7-45's

Reverse Close Grip Bench Press
10-135
10-145
10-155

Bent over Rows
10-135
10-155
10-155

Work out wasn't all that great today. Felt really sluggish and the small work out that I did took forever

andy51
02-21-2005, 11:24 AM
21 Feb 2005

Legs

Squats
5-135 (warmup)
3-225 (warmup)
5-320
4-345
3-365
2-385
1-410
10-280

Went pretty well, but took forever to finish. Will most likely stay at this weight next time.

Sumo Deads
5-225
5-245
3-275
3-315

Shin Raise thingy
20-45
20-70
20-80

Hopefully this will help w/ shin splints

Calf Raises on 45* hip Sled
15-4pps
12-5pps
12-6pps

Real Runner One Legged Drives
10-Setting 3
5- Setting 6
3- Setting 8

In case you dont know what a real runner is here is a link.
http://tigerrunner.com/20438_1583.asp

Overall a pretty good work out.

Anthony
02-22-2005, 05:51 AM
Nice squatting!!!

andy51
02-22-2005, 07:19 PM
Thanks anthony. Is that you in your avatar?

andy51
02-22-2005, 07:24 PM
22 Feb 2005

Upper Body

Bench
5-135(warmup)
5-215
4-230
3-245
2-260
1-275
10-190

Felt pretty good. May move up a little next week.

DB Bench
8-60's
10-80's
10-80's
*Drop Set*
10-80's
3-70's
2-60's
I really dropped off on the drop set after my set w/ the 80's

Pulldowns
8-140
6-160
6-170

Hammer Curls
8-40's
4R/3L-45's (bis were pretty tired after pulldowns
6-45's (came back later)

Shrugs
10-225
8-275 Straps
6-315 Straps

Close Grip Bench
10-155
8-175
6-185

andy51
02-23-2005, 06:40 PM
23 Feb 2005

Legs

Squats
10-135
10-225
10-235
10-245

My lower back was feeling a little sore so I didnt want to push it too hard

Good Mornings
10-45
10-95

These put a little stress on my back so I stopped

DB Lunges
8 per leg- 55's
8 per leg-55's
8 per leg-55's

Extensions
8-210
8-210
8-210

Moved up on these, probably because I hadn't squatted hard today.

Real Runner
30 seconds at a resistance of 2... burns quite well

Work out was alright today I guess. I should be feeling good by Monday. For some reason the bi's are quite sore today. Must have been from doing pulldowns first.

andy51
02-24-2005, 04:20 PM
24 Feb 2005

Rest day today... feel pretty good not too sore or anything. Tomorrow will be upper body.

andy51
02-27-2005, 05:27 PM
25 Feb 2005

Upper Body

Bench- Nebraska 300 Day 1
10-150
10-170
10-180
10-200
10-200

I started the Nebraska work out for bench. This work out was created by the university of Nebraska. The work out gives the rep scheme and weights. It progressively lowers reps and increases weights. It takes place over a 7 work out period.

Low Incline DB Press-20* or so
8-70's
6-75's
6-75's

Lat Pulldowns
8-140
8-140
8-140

Hammer Curls
8-40's
8-40's
6-45's

EZ Bar Curls
12- Bar + 50 lbs (I don't know how much the bar weighs)

BB Shoulder Press
8-135
8-140
7.5-140

Close Grip BP
10-170
6-205
3-225

Overall a good work out.

andy51
02-27-2005, 05:29 PM
26/27 Feb 2005

Rest days... feel pretty good. Back not too sore.

Track practice starts tomorrow. Will suck because the first few days the throwers are running with the runners... I hate running...

andy51
02-28-2005, 04:47 PM
28 Feb 2005

Legs

Squats
10-135
8-225
8-245
6-275
6-295

Lower back still a little sore, slowly working weight up.

Track Practice after school, calestinics (I have no clue how to spell that word), jumping rope, abs. Not hard at all.

After practice

Leg Extensions
8-210
8-210
8-210

DB Lunges
6-70's
6-70's
6-70's

Hang Cleans
8-140
8-140
8-140

Felt good and solid.

andy51
03-01-2005, 07:48 PM
1 March 2005

Upper Body

Bench-Nebraska, Day 2~300
10-150
8-170
8-185
8-200
8-220
7.5-220

Decline
10-135
8-225
4-275
1-295-MISS

That was about all the work out I got in during weights. At track today we did a lot of med ball stuff which really hit the shoulders.

CAP...
Started off with some change of direction stuff. Felt more solid and technically sound than I have in the past.
Weights Session

Clean Complex's w/ 35lb dumbells
6- Explosive pulls
6- Front Squats
6- Drop Cleans
6- Jump Cleans

2 Sets of that

1 Set of Comlex w/ Bar
133lbs
3- Pulls
3- Drop Cleans
3- Front squats

Cleans
3-133
3-173
3-173

Power Raises
12-50lb
10-60lb
8-70lb

These are somewhat like a snatch. You hold one dumbell between your legs, with both hands, at about the height you would start an explosive lift from a hang. Using your hips you basically snatch it above your head. Not a good explanation, but they really wear you out and help w/ explosion.

Good work out today. I am eating even more than I was before. Previously unknown levels of eating.