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Optimum08
02-01-2005, 03:41 PM
Here is some background about me....im a junior at my high school (same high school as andy51's) we are becoming a perennial powerhouse in football at the 6A level, but the last two years we have lost in the second round of the state playoffs....i started at linebacker as a junior and went on to have a solid season...but this senior season coming up is our year no more losing in the second round...and this is to track my progress until it is football season....I also attend Centers for Athletic Performance or CAP which is a speed and explosive session that runs for 1 and 1/2 hours on tuesdays and thursdays...the days i have it will be listed in my journal...

Height: 6'
Weight: 218 lbs
Max Bench: 300
Max Squat: 405
Max Dead: 405
(All approximations)
Shuttle Time: 4.3's
Hypothetical 40 Time: 4.6's

Goals:
Cut a tenth to 2 tenths off of both the Shuttle Time and the 40 Time
Bring all maxes up at least 20 lbs.

Optimum08
02-01-2005, 03:49 PM
*Note-Had to take a week off due to sickness (strep throat) so diet, training, etc. were all thrown off...starting back up again so lifts aren't as strong as they were....*

Tuesday 2/1/05
Chest Day

Bench
5 x 215
4 x 230
3 x 245
2 x 260-needed help on the second rep
1 x 275-needed help on this rep also...i always get stuck right above my chest, but if someone pulls me through i can lock it out....
10 x 190

Incline DB Press
60 x 8
60 x 8
60 x 8

Dips(Supersetted)
6 x BW
8 x BW
Couldn't finish last set, my chest was fried...

Inclined Pushups(Supersetted)
15 x BW
11 x BW
Couldn't finish last set...

Cable Flys
8 x 50(on each cable)
8 x 50" "
8 x 50" "


Also attended CAP where we timed shuttles (4.36) and did a lot of explosive core body work, some lower body circuit training, and lots of change of direction work....very good session i must say...weight myself after...212.8...ouch...need to get back up to my 220 range soon...

Hockey66
02-01-2005, 03:55 PM
Holy **** you're strong for 16. Keep up the good work man.

Optimum08
02-01-2005, 06:58 PM
thanx man...i always get that im probably the biggest asian anyone has ever seen...hopefully ill get some pics up soon...

andy51
02-01-2005, 07:10 PM
Joinin the crowd eh?

the one
02-01-2005, 08:50 PM
wow very impressive lifts for a 16yr old.....for anyone for that matter

Optimum08
02-02-2005, 05:07 PM
Wednesday 2/2/05
Got a little bit of a late start on todays workout...but still was pretty strong...was a bit sore today in the chest area as well as the trap area from previous workouts done the day before...

Lat Pulldown
140 x 8
150 x 7
160 x 5-not as high quality of reps as i would have liked

One Arm DB Rows
70 x 8
75 x 8
75 x 8

Hammer Curls
35 x 6 (Each Arm)
35 x 6 " "
35 x 6 " "

EZ Bar Curls (Weight including the weight of the curl bar)
80 x 8
85 x 8
85 x 7

Shrugs
*Usually a hardcore shrug day, but because of the clean work i had done the night before the traps were uncommonly sore so i thought it better to just skip the shrugs for this week, cuz i obviously got enough trap work in with the cleans....*

Bent Over Rows
165 x 8
175 x 8
180 x 8

Any other upper back/lat exercises and/or bicep exercises that i am missing? Any suggestions would be appreciated....

andy51
02-02-2005, 05:31 PM
Good work out today...

the one
02-02-2005, 05:47 PM
well i would put the rows in with all the other back work, not after bis

Optimum08
02-02-2005, 05:49 PM
ya usually i do put the rows in with the back work...but i haven't been able to do rows because of a back problem, so i tried it out and found out i could do it...so thats why i just stuck that set in randomly...

Punk In Drublic
02-02-2005, 09:13 PM
I do more Hammer Curls than you. My life is complete.












Nice work.

Optimum08
02-02-2005, 09:20 PM
i was sick for a week...but no excuses...ill catch up with u sooner or later....finally broke 210 lbs...im proud...

andy51
02-02-2005, 10:39 PM
I hammer curl more than both of you so... shhh

Ritzol
02-02-2005, 10:57 PM
Football players eh? Definitely need to post some pics then...

I remember those days in highschool, checking out all the guys in their spandex.. mmm.

I'm not gay, I'm female.. I know what you were thinking, ha!

Optimum08
02-03-2005, 04:04 PM
haha ritzol...you were scaring me a bit with the checkin out guys in spandex remark....until the female remark...i was relieved...

Optimum08
02-03-2005, 04:09 PM
Thursday 2/3/05
Shoulder and Tri Day
*I was really sore today from the chest and back and bi workouts....as well as the traps...today was an alright lifting day...not as focused as i would have liked....

Close Grip Bench
135 x 8 Warm Up
5 x 185
4 x 200
3 x 210
2 x 225
1 x 240

DB Shoulder Presses
60 x 8
60 x 8
60 x 8

DB Shoulder Raises
25 x 8
30 x 8
30 x 8

Tricep Pulldowns (Cable Machine)
80 x 8
80 x 8
80 x 8

DB Tri Overhead Press (Don't really know the official name?)
60 x 8
60 x 8
60 x 8

Skull Crushers (Weight including the Curl Bar)
75 x 8
80 x 8
80 x 8

Any critiques/suggestions would be welcomed...hopefully ill get some pics up here soon...

I will also be attending CAP tonight...if you don't know what that is check the first post...

Ritzol
02-03-2005, 06:16 PM
post your pics, and then I'll critique ya....

andy51
02-03-2005, 10:38 PM
trust me... you dont wanna see this kid in spandex

Punk In Drublic
02-04-2005, 07:17 AM
Haha, we should get a pic with our UA's on, eh? Nice workout Optimum, for being sick anyway. :hump:

Optimum08
02-04-2005, 03:29 PM
andy...ur just jealous of my sexyness in spandex...haha don't be hatin....

Optimum08
02-04-2005, 03:41 PM
Friday 2/4/05
*Rest Day*

This is because i was very sore throughout the week from the previous days' lifts because of the previous week's layoff due to sickness. Also CAP this week (again if u don't know what this is refer to the first post) was very hard and caused soreness also....hopefully will get some cardio in this weekend...if so i will list it...

Mic Soloist
02-07-2005, 03:46 AM
lmao....


crazy strong for 16 man. I'm 22 and you've got me beat on every lift besides the squats. Though I plan on pulling 405 with the deadlift this week. If I don't I will be very mad.

But you seem really strong, can't wait to see the pic. Just make sure it isn't spandex. Ladies are in the minority around here :)

Optimum08
02-07-2005, 02:52 PM
thanx mic...haha ill be sure to leave out the spandex...

Optimum08
02-07-2005, 02:56 PM
Monday
2/7/05

Another Rest Day...

Reason #1. I got a total of about 2-2.5 hours of sleep last night due to procrastination of a school assignment....a red bull around 10:15 ish kept me going....

Reason #2. I totally forgot to bring my lifting shorts and shirt to school (Refer to Reason #1)

It really won't matter though because my split has some flexibility...im gonna do legs tommorow...bench wednesday...back and bi's thursday...and shoulders and tris friday....i may just have to skip deads this week :mad:...i don't wanna overwork the back though...it had flared up recently and just now is getting back...

andy51
02-07-2005, 05:52 PM
Good looking work out there bud, lol.
At least you should be well rested

Optimum08
02-09-2005, 06:31 PM
Tuesday 2/8/05

Once again i was unable to lift because of a blizzard like snowstorm that caused us to be released early and cancelled basically all extra curricular activities which included lifting....i did shovel my drive way though....

Optimum08
02-09-2005, 08:45 PM
Wednesday 2/9/05

Chest Day
Although it seems as though all i do is upper body, this is simply not true....i did not do legs today because i need to be fresh for tommorows session of CAP so i can run faster than this prick who thinks he is all bada*s even though he weighs 160 and is barely faster than i am...

Bench
8 x 135(Warm Up)
5 x 215
4 x 230
3 x 245
2 x 260
1 x 275
10 x 190

Incline DB Bench
65 x 8
65 x 8
65 x 8

Dips*(Supersetted)
8 x BW
8 x BW
7 x BW

Incline Pushups*(Supersetted)
15 x BW
13 x BW
15 x BW-gave myself too long of a rest on this last set...my chest and tris were fried though.

Cable Flys
50 x 8
50 x 8
50 x 8

Pretty good workout day today...tomm is big time though so i can beat that kid that i described above and make him feel like a b*tch since i outweigh him by 60 lbs. and am faster than he is....

andy51
02-09-2005, 08:51 PM
Nice upper body work out... again... just joking.

Ritzol
02-09-2005, 09:23 PM
still waiting for pictures!

Optimum08
02-09-2005, 10:34 PM
ritzol...me and andy51 are supposed to work together to get these pics up this weekend...so expect them then...hopefully...

Punk In Drublic
02-10-2005, 07:24 AM
I thought you were on the same workout as me and Andy?

Oh well, nice lifts, you showed a fast recovery from sickness.

Also, you better show that bitch at CAP how East Syda's do.

Optimum08
02-10-2005, 06:58 PM
Thursday 2/10/05

Back and Bi Day
Felt pretty damn good today and had a pretty good workout...

Lat Pulldown
140 x 8
150 x 8
160 x 5.5(haha couldn't get that 6th one all the way down...darn)

Bent Over Rows (Barbell)
165 x 8
175 x 8
195 x 8

One Arm DB Rows
70 x 8
75 x 8
80 x 8

Hammer Curls
35 x 6
40 x 6
40 x 5 (I was feelin the pump after this set...as in couldn't really bend my arm that well :evillaugh)

EZ Bar Curls (Including the weight of the bar)
80 x 8
85 x 7.5
85 x 7

Shrugs (Barbell)
135 x 8 WU
245 x 10
265 x 10
305 x 10

Had CAP tonight...was feelin pretty good in my running type stuff until the sole ripped off of my shoe :swear: ...other than that did some pretty good cleans, except that i couldn't move up in weight cuz of my grip giving out...but at least i know what i need to work on...we also did a 3-4-3 type HIIT and definetly felt like i was about to puke, but i kept it down....

andy51
02-10-2005, 08:39 PM
Well done today... and yes I hate those interval things

Punk In Drublic
02-11-2005, 07:49 AM
So did you beat the guy at CAP? Or did you have to bow out cause your sole ripped off (lol).

Optimum08
02-11-2005, 04:17 PM
we didn't do straight ahead speed stuff...only shuttles, which i killed him at even though i didn't get to run at all yesterday (damn shoes)...i run 4.3's and he runs 4.5's and i outweigh him by 60 lb...

Optimum08
02-11-2005, 04:23 PM
Friday 2/11/05

Shoulder and Tri day...felt pretty good today as well and had a very nice lifting session, good energy and focus...also tried a new tri exercise i liked a lot....

Close Grip Bench (260 Workout)
135 x 8 WU
5 x 190
4 x 210
3 x 220
2 x 230
1 x 250
Way too easy...moving up to the 270 or 280 workout next week...

DB Shoulder Press
65 x 8
65 x 8
65 x 8
Probably movin up to 70's next week...

DB Shoulder Raises
30 x 7
30 x 7
30 x 7
Probably stay at the 30's next week...

Reverse Close Grip BB Bench
135 x 8
140 x 8
145 x 8
Really liked this new exercise for the tris, movin up the weight next week...

DB Tri Overhead Press
60 x 8
65 x 8
65 x 8
Probably movin up the weight a bit next week...

Tri Pulldown (Machine)
50 x 8
60 x 6
60 x 6
Tris were pretty fried for this exercise, might move up weight next week....

Overall a pretty damn good day for me....

DONJUANPIMPIN
02-13-2005, 09:25 AM
Damn your pretty strong. What Linebacker do you play Will,Sam, MIddle

Optimum08
02-13-2005, 03:24 PM
well we run a base 5-2 monster....so i usually play wide side of the field cuz of my speed or strong side if there isn't a wide side...so u could say im a Sam backer...

Optimum08
02-13-2005, 03:27 PM
Saturday and Sunday

2/12/05-2/13/05

Rest Days....was gonna try to do some cardio this weekend...but that didn't work out too well....hopefully ill get some good cardio incorporated with my lifting soon....

DONJUANPIMPIN
02-13-2005, 05:29 PM
Cool you going to any camps this year and how the recruiting trating ya?

Optimum08
02-14-2005, 04:39 PM
no recruiting yet...but i been goin to some combines and im plannin to go to some camps this summer....we'll see....

Optimum08
02-14-2005, 04:46 PM
Monday 2/14/05

Leg Day
*Finally got back into my leg routine even though the squat workout i did was about a hundred lbs lower than where i was and legs were definetly burning cuz they hadn't been subject to such intensity in a while....FYI it was because of a lower back injury that was reaggravated....

Squats (330 Workout)
135 x 8 WU
5 x 245
4 x 265
3 x 280
2 x 300
2 x 315 (Did an extra rep on this one, felt pretty good for doing heavier barbell squats for the first time in a while)
10 x 225

Movin up to the 350 or 360 next week, maybe even the 370, who knows?

SLDL's
135 x 8
140 x 8
140 x 7

The hammies were definetly burning on this one...probably movin up in weight next week...

Calf Raises (Standing Calf Machine)
410(Max of the machine) x 15 and Hold
410 x 15 and Hold
410 x 15 and Hold

Hamstring Curls
60 x 8
70 x 8
80 x 7

The reason i concentrated so much on hammy and back type work is because i think my back problems were because of my weak hammies....but overall a very good day, although tiring.....any suggestions, compliments etc. would be appreciated...

DONJUANPIMPIN
02-14-2005, 05:59 PM
I think for your leg day you should def amp the weight up esp on squat since your max is 405 you should do percentages 65,70,75,80 of 5 reps for 405. So just do .65x405 and daa weight u do just round it to the nearest number real number. Also you should try maybe squats,lunges or one leg squat, GHRs or SLDL and take out calf raises and try some pylos. Oh if you don't beleive me credibily because of the low post rate hit up BB.com sports training sections lots of info their and I post their more regularly then here

andy51
02-14-2005, 06:20 PM
Hey Don Juan I'll kinda step in for optimum here. He hasn't squatted in over a month because of a back injury so thats why he isn't squatting much.

And Optimum.... nice to see you back ... finallly

Optimum08
02-14-2005, 07:52 PM
don juan- thanx for the help man, but like andy said...i haven't been squatting heavy for over a month...todays the first day back and that 405 max was before i hurt my back, so as of right now my max isn't 405, and as for my routine, it was really short because my legs were shot, since they had no endurance whatsoever because of the long layoff....

andy-thanks for coming to my defense....and its really good to be back...hopefully for the rest of the year until football...

andy51
02-14-2005, 07:55 PM
ya hopefully you can stay healthy... how is the back feeling tonight?

Optimum08
02-14-2005, 08:18 PM
not too bad...just a bit tired like my legs so i think im good to go....

Optimum08
02-15-2005, 07:25 PM
Tuesday 2/15/05

Chest Day
*Besides my legs (mostly my hammies) feeling as if they were going to rip apart at any moment...my chest and upper body was feeling really good and this workout shows it....

Bench (290 Workout)
135 x 8 WU
5 x 215
4 x 230
3 x 245
2 x 260
1 x 275
10 x 190

Moving up to the 300 workout next week...

Incline DB Press
65 x 8
70 x 8
70 x 8

Probably do all three sets w/70's next week...

Dips (Supersetted)
8 x BW
8 x BW
8 x BW

Incline Pushups (Supersetted)
15 x BW
15 x BW
15 x BW

Cable Flys
60 x 6
60 x 6
60 x 6

Overall a good workout...and at CAP we tested and i tested alright even with my extremely sore and very unstable legs...haha

Punk In Drublic
02-16-2005, 07:11 AM
Damn your Upper Body workout is short? I guess it targets everything but Bi's and Tri's, ... but who cares about those muscles anyway?

Nice Bench, once you hit 300 your in the "big leagues".

EDIT: Found out that is your Chest Day, not your Upper Body day.

Optimum08
02-17-2005, 12:59 PM
Wednesday 2/16/05

Back and Bi Day
*Was a pretty good day overall....my legs were STILL sore but hopefully not sore by the weekend....i was pretty tired so the workout felt it a lil bit...

Lat Pulldown
140 x 8
150 x 8
160 x 6

Bent Over Row
170 x 8
185 x 8
200 x 8

One Arm DB Rows
70 x 8
70 x 8
75 x 8

Hammer Curls
40 x 6
40 x 6
40 x 6

EZ Bar Curls
80 x 8
85 x 7
85 x 7

Overall not too bad of a workout....but not as good as some of my previous ones...

DONJUANPIMPIN
02-22-2005, 11:10 AM
Taking the week off ?

Optimum08
02-22-2005, 04:01 PM
Thursday and Friday 2/17/05 and 2/18/05

*I really didn't mean for these 2 days to be rest days but we had the 2 days off for parent-teacher conferences and i had gone out both nights before....thursday i didn't get up till about 1...and friday i did some community service up at my school shuttling little kids around to do math problems....so overall i did get something done...just not lifting wise...

Optimum08
02-22-2005, 04:03 PM
Sunday 2/20/05

*Played a bit of rec league bball today for about an hour....i was draining those treys...overall a medium to lower intensity cardio workout....and Saturday 2/19/05 was also a "rest" day....damn these 5 day weekends throw me off...

Optimum08
02-22-2005, 07:16 PM
Monday 2/21/05

*once again had this day off from school but came up and lifted for an hour and a half or so anyway...pretty decent workout...took forever to warm the legs up though...

Squat (once again still workin back up to the point where i was before i injured my back)
5 x 260
4 x 280
3 x 295
2 x 315
1 x 330
10 x 225

Very easy, but once again tryin to take it slow...this was the 350 workout so probably moving up to the 370 next week...

SLDL's
145 x 8
155 x 8
155 x 8

Calf Raises (Standing Calf Machine)
410 x 15 and hold
410 x 15 and hold
410 x 15 and hold

Hamstring Curls
70 x 7
70 x 7
80 x 6

Leg Extensions
100 x 8
110 x 7
110 x 7

Overall not too bad of a day...goin heavier on most exercises next week..

andy51
02-22-2005, 08:25 PM
Nice to see you finally back lifting.

return spam..?

Optimum08
02-24-2005, 12:05 AM
once again im falling behind in listing my workouts...i will catch up when i find enough time to do so...for now this will have to do...

Optimum08
02-27-2005, 05:10 PM
Tuesday 2/22/05

*Chest Day...overall not too bad of a day...pretty energized workout...

Bench
135 x 8
5 x 225
4 x 250
3 x 250
2 x 270-needed a bit of help on the 2nd rep
1 x 280-needed a bit of help...
10 x 190

Stayin at this workout next week...

Incline DB Bench
70 x 8
70 x 8
70 x 8

75's next week?...we'll see

Dips (Supersetted)
8 x BW
8 x BW
8 x BW

Incline Pushups (Supersetted)
15 x BW
15 x BW(greater incline)
15 x BW(greater incline)

Cable Flys
60 x 6
60 x 6
60 x 6

Optimum08
02-27-2005, 05:51 PM
Wednesday 2/23/05

*Back and Bi Day...again another pretty good day...pretty energized etc...

Lat Pulldown
140 x 8
150 x 8
160 x 6

One Arm DB Pulls
70 x 8
70 x 8
75 x 8

Bent Over Rows
175 x 8
185 x 8
195 x 8

Hammer Curls
40 x 6
40 x 6
40 x 6

EZ Bar Curls
85 x 8
85 x 8
85 x 8

Probably movin some of the weights up next week...but we'll see how that pans out...

Optimum08
03-02-2005, 07:56 PM
2/24/05

*Shoulder and Tri Day...

Close Grip Bench
135 x 8 WU
5 x 200
4 x 215
3 x 230
2 x 245
1 x 255

Moving up a workout next week...

DB Shoulder Press
65 x 8
70 x 8
70 x 8

DB Shoulder Raises
30 x 8
30 x 8
30 x 8

Reverse BB Bench
145 x 8
150 x 8
155 x 8

Cable Tri Overhead Pull???
60 x 8
65 x 8
65 x 8

DB Tri Overhead Press
55 x 8
60 x 8
60 x 8

Overall a pretty good day...

Optimum08
03-02-2005, 07:59 PM
Friday 2/25/05

*Deadlift Day*****NOTE*****This is my first day doing deads in about a month or more because of my lower back injury...so these weights are lower than my max presented in my sig...

Deads (Conventional aka not-sumo)
8 x 135
6 x 225
4 x 295
1 x 340
1 x 355

Shrugs
10 x 135
10 x 225
10 x 315

Deads were good...shrugs i lost focus on..not very good...

Optimum08
03-02-2005, 08:02 PM
Wednesday 3/2/05

*Chest Day + One Bicep Exercise....

Bench
135 x 8
5 x 225
4 x 240
3 x 250
2 x 270
1 x 280
10 x 190

Finished...maybe moving up a workout next week....

Incline DB Press
70 x 8
70 x 8
75 x 8

Dips-----Supersetted with-------Incline Pushups
8 x BW--------------------------15 x BW
8 x BW--------------------------15 x BW
8 x BW--------------------------15 x BW

Hammer Curls
40 x 6
40 x 6
40 x 6

Overall a pretty good workout...had to take monday and tuesday off for school-related reasons...

Nito
03-12-2005, 11:08 AM
Wow your strong bro :D

DONJUANPIMPIN
03-24-2005, 02:44 PM
No updates

Optimum08
03-02-2006, 06:53 PM
haha wow. I just checked all the threads i had made and i remembered this thing, a year ago i was still on my BB split, but now Westside and Powerlifting.