View Full Version : Football prospect

11-21-2001, 10:55 PM
Well after being away from lifting for awhile and then on and off I'm finally back to health and ready to go again. I've managed to get myself up to 123 lbs. Which is more than I weighed at my first major try at this. Football weightlifting starts monday. I've never played before but next year is my senior year and I'm considering it. I figure if I can get myself up to 145-150 by next summer I'm play. I know it will take a lot of time and dedication though. Next semester I have a weightlifing and speed training class. That will also help considerign I'll have to lift for a grade. As a short term goal I want to be at 130lbs by christmas.

Lifted today. Did a Push split. After gaining weight I felt a lot stronger. I went up on all of my lifts. I didn't go to hard though with this being my first day back in awhile.
DB Bench press-35's-2-8
Close grip bench-70-2-10
Overhead DB press-31's-2-6
Frontal Raises-20-1-8
Seems like I did something else to but I can't remember. Oh well. I'll remember next workout. With this workout being so late I was too tired to do too many sets. Well I guess this is it for now. I'll probably workout friday or saturday then again monday.

11-22-2001, 05:18 PM
How tall are you, and what postion do you plan on playing?

Good luck

11-22-2001, 09:39 PM
I'm 5'6" and I plan on playing cornerback.

After eating mass food today I chopped wood. First with an axe. Then I split the wood with a wedge and a 12lb sledge hammer. After about an hour of that I could no longer feel my forearms. It was quite a good back workout also. Because of that I probably won't workout until saturday.

11-25-2001, 10:20 PM
Well this weekend did go as planned. Saturday I spend the whole day at my friends grandmas house. So I never got a chance to workout. Had to work the biggest part of today and I figured seeing how football weightlifting started tomorrow I could get it in finally my mom informs me that I have a doctors appointment tomorrow so I'm going to miss that. Oh well I guess I'll just life at home. Then go to football lifting wednesday.

11-27-2001, 02:31 PM
First weightlifting for football I could make it to today. The only I don't like about it is that we have to go by the lifts the coaches write on the board. I think its definately overtraining, I know it will just be like that the first couple weeks cause everybodys been away from lifting for awhile.
Bench-3 sets-10 reps-95, 85, 65
skullcrusher-6 sets-10 reps-45 last couple sets included many forced reps
Tricep pulldown-3 sets-10-15(by this time I didn't know I had triceps left)
One arm db bench-3 sets-15-12

That was the hardest arm workout I've had in awhile. I never train like that and it was quite hard. I'm use to doing 3 sets for 6 reps. Not all these sets and reps. Next weightlifting day is Thursday.

11-29-2001, 02:15 PM
Today at weightlifting we maxed out in bench and squat and did a couple other lifts. It was the first time I've squated heavy in about 4 months.
Squat-1-135 1-185 1-205 1-225 1-245 1-255
Bench-1-95 1-115 1-130

11-29-2001, 02:19 PM
Today at weightlifting we maxed out in bench and squat and did a couple other lifts. It was the first time I've squated heavy in about 4 months.
Squat-1-135 1-185 1-205 1-225 1-245 1-255
Bench-1-95 1-115 1-130
Side lateral raises-3-10-10
Side dumbell raises-3-10-10
Hammer bench-2-10-45
Shrugs-1-10-70 1-10-80

Pretty good workout, it was nice to do some sqauts. The funny thing is I got there late after everyone had already squatted and I squatted more than anyone else there. Most of the lineman weren't there though, it was mainly receivers and DBs. I was talking to the db coach and he told me that it was pretty bad that I squatted more than everyone else and I have never played football before. Then he went around telling all the coaches I squatted more than everyone else. WHOO. Go me. Not bad for my bench either. Thats a PR for me and my triceps still feel like jello from tuesdays lifts.

12-03-2001, 08:09 PM
Did some stuff for lifting I haven't done before. One rep max on goodmornings.
GM-3-45 3-65 3-75 3-95 3-115 3-135 2-155 1-170(most of this was just warm ups but by the time I got to 170 my back was dead)
GLUTeHAm MAchine-3-8
Ab pulldowns-3-10-50
LEG raises-3-20
Like jump rope for a total of 400 jumps.

My back and hamstrings are quite sore now. From now on when we do max lifts I'm just gonna start out with a higher weight so I don't get tired so easily.

12-03-2001, 08:25 PM
Hey, I'm not trying to offend you or anything, so don't get mad. But, you must not have a very big football team. Even for DBs, those aren't very big lifts, especially for varsity. I'm only a sophomore, and I bench 175 and squat 315, and I'm not nearly the strongest DB on the team.
But, if those are your PRs, congratulations. And I know what you mean about feeling stronger since you've gained weight. But I think you need to gain a lot more. You would get tore up if you played our team at 123. Well, keep up the good work.

12-03-2001, 08:47 PM
Well when you play in a division 3 league and you're school is small as hell it makes a difference. Most of the people that were in the weightroom that day were sophomores and hadn't lifted in about 5 months so its not like they had been lifting straight up for awhile. But yea most of the big lifters weren't there. My friend who plays RB benches like 250, squats over 400 and deadlifts about 450. He only weighs like 155 and is like 5'8". So its not like everyone on our team is small. Most of our seniors were the big guys.

12-06-2001, 03:09 PM
Tuesday workout

explosion bench with block-3-95 3-115 1-135
tricep pulldown-3-10-15
one arm db press-3-15-15

I think thats what we did, there might have been something else too though. Bench has gone up 5 pounds. Of course this was a different variation of bench.

12-06-2001, 03:17 PM
Todays workout

With the weightroom being closed today we did a split routine that was basically a full body workout. So mainly a lot of sets of light weight and low reps for explosion.

One arm db press-3-15-15
Side raises-3-10-10
bent over side raises-3-10-10
Squat-9-3-135 1-3-185 Forgot to take the 25s off after friend went
one leg squat-2-10-30 1-10-40
Shrugs db-3-15-30's
Hammer curls-2-10-45
wrist curls-3-50 total reps

The receiver coaches wants us to do wrist curls everyday to help with grip. We did todays and tomorrows workout today because coaches have some sort of meeting tomorrow. I feel like I've died now. Oh well, free time tomorrow.

12-11-2001, 07:02 PM
Once again the weightroom was closed yesterday. So we did a little extra today.
Bench-10-2-85(explosive reps)
Bentover db raises-3-10-10's
Squat-10-2-155(explosive reps)
One leg squat-4-10-30
one arm db rows-4-6-35

Pretty good workout. IT feels good to be able to do legs with a good amount of weight. I don't really agree with the type of stuff we're doing but it will start changing soon.

12-13-2001, 02:34 PM
Todays workout
Got in the weightroom late had to rush on some stuff.

Goodmornings-1-3-95 1-3-145 1-1-165
ab pulldowns-5-10-45
Straightleg raises-3-20
jump rope-200

I did some additional work on stuff that we never do.

OSDB press-2-10-25's
Lat Pulldown-2-10-60
Wrist curls-3-25-45

I weighed in at 129 yesterday. I feel bigger. So things are going pretty good.

12-14-2001, 08:10 PM
Weightroom was open today. So I took advantage.

Explosion bench with blocks-1-3-95 1-3-115 1-1-135
Skullcrushers-2-8-45 2-8-50
Tricep pushdowns-3-10-30
One arm db press-3-15-15
Wrist curls

My triceps feel alot stronger, bench feels easier. Diet is pretty good. Been eating some cheat foods, but I can afford to put on some fat. Next workout monday. Over christmas break I'll be forced to train at home. That sucks. Oh well.

12-17-2001, 09:28 PM
Todays workout
Goodmornings1-3-95 1-3-145 1-3-165 1-195 1-215
Ab Pulldown-5-10-30
Wrist curls

My lower back seems to be getting strong, its kind of hard to progress on sldl with it coming after goodmornings and gluteham raises, however my max on goodmornings went up from 165 I believe it was or somewhere around there to 215. I can't wait to squat thursday I think or maybe tomorrow.

12-18-2001, 08:24 PM
Explosion bench-1-3-115 1-1-135
Lying tricep extensions-5-10-50
Tricep pulldowns-3-10-30
One arm db raises-1-15-15 1-15-20 1-15-25
Arm curl-1-10-25
ez bar curl-1-10-55 1-10-35
Wrist curls

My bench feels like its getting stronger. I almost got the second rep on the 135, so thats more so than before.

12-20-2001, 04:12 PM
Theres nothign like thursdays huge ass workout.

One arm skullcrusher-4-10-15
db raises-3-10-10's
bentover db raises-3-10-10's
One arm rows-4-6-40
Frontal raises-2-10-25
Wrist curls

Thats a lot of **** right there. First time we deadlifted since training. You can really feel it after doing squats and sldl. Not a bad workout though. Felt good. Look bigger in the mirror.

12-26-2001, 10:26 PM
Starting to get sick, and worked out early morning today which was a switch.
Low box squat-3-135 3-155 3-185 1-205 1-225
lunges-2-8-15's 1-8-20's
pulldown abs-3-10
calf raises-2-15-185

12-28-2001, 09:11 AM
Todays workout felt much better than the last one.
Box bench-3-95 3-115 1-140 1-145
incline db press-3-10-35's
seated hang clean dbs-4-8-20's
straight leg raises-5-15
tricep pulldowns-4-10-30
ez bar curls-4-10-55
jump rope
100 pushups

Really good workout, went up 10 lbs. on my box bench press, which is good.

01-03-2002, 01:46 PM
Week off
Weight room wasn't open the past week so had some time off.
Low box squat-3-135 3-185 1-225
ab pulldowns-5-10-30
leg curls-2-10-70
shrugs-1-20-30's 1-20-35's

I felt dead today after having a weak off, my hamstrings felt really week.

01-04-2002, 03:31 PM
Floor press-3-95 3-115 3-125 1-135 1-145
incline db press-2-10-35's
seated db cleans-4-8-15's
straight leg raises-5-15
box pushups-50
tricep pulldowns-4-10-30
ez bar curl-4-10-45
lat pulldowns-3-10-60

Not a bad workout, feel like I look bigger, strength just needs to pick up some.

01-07-2002, 02:36 PM
Great workout today
Box Squat-3-95 3-135 3-195 3-225 3-245 3-265 1-295 1-305
Deadlift-1-20-105 1-20-115 1-15-125
Shrugs-1-20-30's 1-20-40's

Well I squated 50 more lbs than my previous best, so thats always good. Try for 315 but just didn't happen. Suppose to do sldl too, but I was fried after squatting. Feel like sleeping for long long time now.

01-07-2002, 03:38 PM
Great job on the squat!!
Question for ya. Whats box benches?

01-07-2002, 07:49 PM
Box bench is where you put like this wood block on your chest and that is about 3 inches thick and its just like a regular bench but you're suppose to explode the weight off the block. So its a little easier than regular bench.

01-07-2002, 07:52 PM
Ok, I do them too. I always heard of them called board press. There great for getting your tri's strong!

01-08-2002, 04:46 AM
Great work on the box squat:)

How much do you weigh at present?

01-08-2002, 02:14 PM
Floor press-3-95 3-115 1-135
Incline Db press-3-10-35's
seated db cleans-2-8-15's 2-8-20's
100 crunches
tricep pushdowns-1-20-25 1-10-30 1-10-35
ez barl curl-3-10-35 1-10-45
Lat pulldown-3-10-75 1-10-50

Felt kind of weak today. I'm sore all over.

Current weight is 127, I lost some weight over christmas break, I was sick, and never felt hungry, I've finally started counting my calories again, and I've started to gain some weight.

01-10-2002, 02:36 PM
Nothing better than a long ass thursday workout
explosive squat-10-2-165
Leg curl-4-10-60
One arm rows-2-8-35's 2-8-30's
Explosive bench-5-3-95 5-3-105
One arm tricep extention-2-10-15 1-10-20
Front raises-2-10-20 1-10-25
Bentover raises-2-12-15's
Decline db press-1-10-30's 1-6-35's

Good workout. Arms are feeling toasted. Ass and hamstrings are sore. I felt like tossing in the decline db press because I haven't done it in so long.

01-14-2002, 08:08 PM
Started baseball practice today, it won't interfere with my lifting, its just like some light cardio. In a week I start weightlifting class at school. So no more football lifting for awhile, so I can switch things up.

01-15-2002, 02:32 PM
Damn weight room was closed yesterday due to a teachers meeting.
Gluteham-5-5 plus 10lbs
Pulldown abs-4-10-30
Bench press-1-10-95 1-8-105
closegrip bench-1-5-95
incline db press-1-10-30's

I felt tired today and lifted kind of crappy. Oh well, time for some sleep.

01-17-2002, 02:36 PM
Decent workout today
sitting military db-5-10-25's
incline skullcrushers-5-6-60
lat pulldown-1-15-70 1-15-60 1-15-50
tricep pushdowns-2-10-30 2-10-25
ez bar curl-3-10-35 1-10-45

Didn't feel too bad. Weight is steady around 129, need to add some poundages. Got baseball practice tonight.

01-18-2002, 02:51 PM
Low box squat-10-2-165
Bentover rows-3-6-30's 1-6-35's
Box pushups-3-15
db tricep extentions-3-10-15's 1-10-20's
front-side-rear raises combo-2-20 for each
reverse tricep pulldowns-3-15-15
Pulldown abs-5-10-30
neck-40 reps

Tired as hell, only got 4 hours of sleep, damn exams and homework.

01-22-2002, 02:25 PM
Goodmoring squats-3-95 3-115 3-135 1-175
Pullthroughs-1-20-25 1-10-20 1-10-20
Pulldown abs-5-10-30
neck-40 reps 30 lbs.
Calf raises-2-10-215
agility work

Not a bad workout, pullthroughs killed my ass and lower back though.

01-25-2002, 02:39 PM
Did a little lifting in gym on top of after school.
board press-1-10-115
Low box squat-10-2-175
Lat pulldowns-3-8-60 1-8-75
rear-side-front raises-2-20 combo

After this we did some sprinting, I kicked everyones ass. Everyone did pushups, I laughed.

I now have weightlifting as a class in school. Fun stuff. Today we did some light work, I didn't write most of it down because it was like nothing. I did kind of press my self on the set of bench I did though.

01-26-2002, 12:27 PM
Day off, though I'd write about the diet though. I've been getting around 3200 calories a day. Before I started working out this total was about 1500-1700. I've put on 20 lbs in the past 3 or 4 months. Weighed in at 132 yesterday. I eat the same things like everyday, it doesn't really bother me and I put on weight so I'm happy. My goal is 145-150 by summer. I don't really plan on cutting at all. My bodyfat is probably around 10%. It has gone up some, but I still have abs and veins pop out of my arms so its not that high. And with my high ass metabolism it will probably take awhile before I'll actually want to start cutting.

Got in a hot tub last night. It drained me of about 4 lbs of water weight. I'm never staying in one of those things that long again. Although I look more cut today I'm not down with the lost weight.

01-28-2002, 07:57 PM
Good workout although I think I may have pulled my groin playing basketball afterwards because it hurts like hell
Goodmornings-3-135 3-185 1-205 1-225
Board press-1-10-95 1-8-115 1-6-125
Military press-1-6-65 1-4-75 1-2-85
Deadlift-1-6-135 1-4-185 1-2-225
Leg curls-3-10-45
Leg extensions-1-10-45 1-10-55 1-10-70(not the pully machine)
Seated Rows-3-10-75

We started lifting a little heavier in gym, I took it kind of easy on some of the stuff above because I knew I'd be lifting after school. After the gym workouts start getting more intense I will no long lift after school. Although with my groin feeling like it does, I may not be doing much this week.

01-29-2002, 03:40 PM
After today I've made a decision, with the weightlifting class I'm taking, I'm no longer lifting after school for football too, cause I would way overtrain. Today I tried to lift after school after lifting twice yesterday, very bad idea.
Bench-1-20-85 1-20-75 1-20-65
Military press-1-10-30's 2-10-20's
Rear front side raises combo-2-15-10
tricep pushdowns-4-10-35
ez bar curl-1-10-35

Yea I felt like complete **** today, I have lifting in my class tomorrow, so I'm sure I'll slack off. Thursday would be after school lifting but screw that, so it looks like I won't be lifting heavy til Friday. Yesterdays Flyes killed my pecs, my chest was killing today. Sleep has been good along with diet.

01-30-2002, 01:05 PM
Although I'm lifting with my weight class I've decided my teacher is a complete moron. He has us doing a complete body workout 3 times a week, so I've decided certain days I will push myself for a certain thing like legs or whether I'm doing push or pull, then do everything else lightly.
Incline Bench-1-10-65 1-8-75 1-6-85
Isohammerbench-1-10-115 1-8-125 1-6-135
bentover rows-2-10-65 1-10-85
Squat-1-10-135 1-8-155 1-6-175
Lateral raises-3-10-10's
straightleg raises-2-10

I didn't push myself much at all today, tomorrow will be a nice rest day. Friday I'm going light again so I can recooperate over the weekend. Diet is going good along with sleep.

02-01-2002, 12:57 PM
I was tired as hell today.
Bench-1-10-95 1-8-105 1-4-105
Skullcrushers-1-10-35 2-10-45
Lat pulldowns-1-10-75 2-10-60
Preacher curls-3-10-40
Step up lunges-3-10-70
Leg press-1-10-315 1-8-365 1-6-405
Leg extension-1-10-65 1-10-75 1-10-80
leg curls-3-10-35
Straightleg raises-2-10

I think thats about it, I took it easy on most of this stuff though. I'm hoping I'll feel stronger and not so fatigued next week.

02-04-2002, 07:52 PM
Deadlift-6-185 4-225 2-275
Board press-10-100 8-120 6-130
military press-6-75 4-85 2-90
seated rows-2-10-90 1-10-75
leg extenstions-10-80 10-85 10-90
leg curls-3-10-35
upright rows-1-10-45 2-10-55
Dips-bw+25-12 times

Felt pretty good after resting this weekend. Diet and sleep has been good.

02-06-2002, 04:02 PM
Squat-10-155 8-185 6-235
Calf raises-10-185 10-235 10-235
Incline bench-1-10-80 1-8-90 1-6-95
Bentover rows-1-10-70 1-10-75 1-10-80
Tricep pushdowns-2-10-35 1-10-40
Isohammer bench-1-10-120 1-8-130 1-6-140
Reverse hypers-1-12+10 lbs.
Straightleg raises-2-10

After doing all this I decided to try and max out on bench. I hadn't maxed out since the beginning of November, which then I put up 130. Today I put up 150, after doing my workout. So I've gone up 20 lbs, but I feel if I would have maxed out before my routine I could have gotten between 5-10 more lbs, because my tri's were dead after my workout.

02-08-2002, 01:02 PM
Felt kind of weak today, I think I was just tired, yesterday was the first day I went without a nap in awhile.
Leg press-10-355 8-405 5-465
Step up lunges-3-10-40's
Leg extensions-1-10-80 1-10-85 1-10-90
LEg curl-1-10-35 1-10-37.5 1-10-40
Bench-1-10-100 1-8-110 1-6-115
Skullcrushers-2-10-55 1-10-50
Lat pulldowns-1-10-80 2-10-65
Preacher curl-3-10-45
Dips-1-10-BW+30 lbs.
Straightleg raises-2-10

I want to be throwing up sets of 500 on leg press. The last one on 465 I barely got though. Its all good, I'll be there soon enough.

02-11-2002, 11:52 AM
Deadlift-1-6-225 1-4-275 1-2-315 1-1-365
LEg extension-1-10-80 1-10-85 1-10-90
Leg Curl-1-10-40 1-10-42.5 1-10-45
Board Press-1-10-105 1-8-125 1-6-135
Upright rows-3-10-55
Db Flyes-3-10-30's
Military Press-1-6-80 1-4-90 1-2-95
Seated Rows-2-10-90 1-10-80
Dips-1-12-bw+25 1-5-bw+50

Felt pretty good today. I always feel the best on Monday, although I didn't get much sleep last night. Next week I'm going to try for the elusive 400 lb deadlift, the 365 wasn't too hard, it just killled my hands.

02-11-2002, 12:01 PM
Excellent lifting Iron:)

Your also fairly near that elusive triple bodyweight dead.

Keep up the good work!!!

02-11-2002, 12:08 PM
Yea actually I hit it once last year when i weighed 115 and put up 345, now I need to put up like 399, so yea basically 400. It shouldn't be too hard though.

02-13-2002, 01:16 PM
I've come down with the flu and its a bitch. Although i feel much better than yesterday after sleeping for 15 hours. I'm finally eating like usual again. And I didn't want to work out today because of it but did anyway as not to take an F in gym.

Squat-10-185 8-225 6-245
Calf Raises-1-10-225 1-10-275 1-10-295
Bentover rows-1-10-65 1-10-75 1-10-80
Incline Bench-1-10-75 1-8-85 1-6-95
Lateral raises-3-10-15's
Tricep pushdowns-2-10-35 1-10-40
IsoBench-1-10-125 1-8-135 1-6-135
Reverse hypers-1-12+10 lbs.
Straightleg raises-2-10

Although I pushed myself and went up on most lifts I felt weak and as if I had no energy today.

02-15-2002, 04:24 PM
Todays workout wasn't too bad. I got a nice 4 day weekend though, so I'll get sometime to sleep, get over this flu, and finally have a little time away from the weights.

Bench-10-105 8-110 6-110
Lat pulldowns-3-10-75
Preacher curl-2-10-45
Leg Press-10-405 8-465 6-495
Leg extention-1-10-80 1-10-90 1-10-95
LEg curl-3-10-45
Step up lunges-3-10-45's
Dips-1-8-BW+30 lbs.

02-20-2002, 01:22 PM
After a nice 4 days of lazyness and mass sleep, I feel somewhat better.

Military Press-1-5-65 1-5-75 2-5-85
Power Cleans-1-5-45 1-5-65 2-5-95
Incline Press-1-5-90 2-5-95
Close grip pulldowns-2-10-60 1-10-75
Tricep pushdowns-3-10-30
Side lateral raises-3-10-15's
Leg Press-1-5-425 2-5-455
Calf raises-1-10-245 2-10-275
Reverse hypers-1-10+10lbs.

Felt decent today. Hit up the tanning bed a couple of times to get rid of the whiteness. Tried to bench 155 and it just wasn't happening.

02-21-2002, 09:22 PM
I've been thinking its amazing that I eat between 3500-4000 calories a day, and I haven't put on a pound in about two weeks, and I only weigh 133. Damn high metabolism. I've added an extra 140 calories a day, which doesn't sound like much, but I can't take too much more food. I mean damn, I use to eat less than half of what I eat now. I went from eating only at lunch at school, to eating before all 4 classes now.

02-22-2002, 01:20 PM
Squats-5-225 5-245 5-275
Hang Cleans-2-5-95 1-5-105
Leg extensions-1-10-85 1-10-90 1-10-95
Leg Curls-1-10-35 2-10-45
Bench-1-5-115 2-5-120 1-5-125
Skullcrushers-2-10-35 1-10-45
Lat pulldowns-2-10-75 1-10-60
Curl-2-10-55 1-10-45
Shrugs-1-10-95 1-10-150
Gluteham-1-10+10 lbs.

Pretty good workout today. New personal record for squats. Last week I struggled with 6-245, the 275 felt pretty good. I think next week I might try to put up a good 335. I think I can get it. Monday I'm gonna try for the 3xbw dead. I think I can pull up 400.

Chris Rodgers
02-22-2002, 01:23 PM
How the fook do you squat soo much!! :mad: I'm p!ssed!!

02-22-2002, 01:32 PM
lol, strong legs, weak upper body. My bench can be compared to a girls. Its like sometimes I feel like I'm getting weaker on bench, but I always get stronger in squats and such.

02-23-2002, 08:47 PM
As I sit here lonely this saturday night, lol, I've been thinking of some goals for the football lift-a-thon we're having in a month.
Currently the most I've lifted even though I haven't maxed in awhile.
Squat-305(probably can get about 325)
Deadlift-365(probably can get about 380)


I think I can hopefully get these. Actually I'm not even worried about being able to reach the squat or deadlift goal, I'm more worried about gettin my bench up to that.

02-25-2002, 01:02 PM
Board press-4-5-135 last set had a couple assited reps.
Deadlift-5-275 5-295 5-315 grip gave out on the last one.
Leg extensions-1-10-90 1-10-95 1-10-100
Leg curl-3-10-45
Seated row-2-10-75 1-10-90
push press-1-10-70 1-8-70 1-6-70
Dips-2-10+25 lbs. 1-10

Felt like I was going to throw up after every lift. I had mass intenesity, and was sweating like a bitch. However I decided not to try a new max in deadlifts, because I seriously felt like I was going to spew.

02-27-2002, 01:09 PM
Today we did a bench test again with a weight we started out in our class about a month ago I'd say. I ended up doing 115-13.5 times, last time I put it up 8.5 times. So not too bad of an improvement.
Incline bench-1-5-95 1-5-100 1-5-105
Isolateral bench-1-10-140 2-10-145
Side lateral raises-1-10-15's 2-10-20's
Tricep pushdowns-1-10-30 2-10-45
Close grip pulldowns-1-10-60 2-10-75
Power Cleans-2-5-95 1-5-105
Leg Press-3-5-455
calf raises-1-10-295 1-10-315 1-10-325
reverse hypers-1-10-bw+10lbs.

Todays workout was pretty good. I weighed myself today at 136. Thats always a plus. Finally starting to gain weight again.
Saw something hilarious today. There are these two seniors in my lifting class who think they're like all strong and are the ****. So ones on the leg press and he puts 7 plates on each side, and we're suppose to be doing 5 reps. And the ****** can't even lift it off where it rest to start it out. I just watched and laughed.

03-01-2002, 01:43 PM
Squat-1-5-245 1-5-265 1-5-285(some assistance on the last set)
Hang cleans-2-5-95 1-5-105
Leg extension-3-10-200(different machine)
Leg curls-1-10-70 2-10-80(different machine)
Lat pulldowns-3-10-75
Frontal raises-1-10-30

Kind of tired feeling today. Should have done squat first, felt worn out after doing bench. I'll keep that in mind next week. I hate this damn workout we're doing in this class. By friday I'm dead. At least my bench went up some. Usually I start out lower than that. A nice couple day break involving mass sleep and mass food consumption, thank god for the weekends.

03-03-2002, 08:08 PM
all I have to say is this past week has been great. I keep getting complimented on my "buffness." Yesterday was truly great though. I was at a party, and i was massaging this girls back, who is probably the hottest girl at the school. So then she massages my back. And all these guys were benching, and they told me to come try a max. So before my best max was 150, and I put up 165, I guess it was the fact that she was watching me. So then after that as she was leaving I asked her to prom and she said yes, so yesterday was a pretty good day for me. Just thought I'd toss all this into my journal.

Chris Rodgers
03-03-2002, 08:19 PM
Good work man!

03-04-2002, 12:58 PM
Today the heater stopped working in the weightroom so it was freezing ass cold and I could see my beathe, luckily about half way through they got it back on and it heated up rather nicely in there.
Push press-1-10-65 1-8-75 1-6-85
Upright row-2-10-70
Deadlift-1-5-285 1-5-315 1-5-335(attempted 415 and missed it)
Board press-4-5-140
Flyes-1-10-30's 2-10-35's
Dips-2-10-bw+25lbs 1-10-bw
Seated rows-3-10-90
Leg extenions-1-10-92.5 1-10-97.5 1-10-102.5

Deadlift felt good today. Got the 335 easily for 5 reps, could have done more but grip gave out on last rep. Thought I'd slap on 80 lbs and be able to pull it up once, but I got it about 2 inches off the floor, and it just wasn't happening. Thats ok, next week I'm gonna try for 400. Hopefully I can pull it up.

03-06-2002, 01:04 PM
Incline-5-100 5-105 5-110
Military-2-5-85 5-90 5-95
Isolateral bench-3-10-145
Power cleans-1-5-95 1-5-100 1-5-105
Close grip pulldowns-10-70 10-80 10-90
Tricep pushdowns-3-10-50
Side lateral raises-2-10-20's 1-10-25's
Leg press-5-455 4-465 5-475
Calf raises-10-325 10-345 10-375
Reverse hypers-1-10+10lbs.

Felt decent today, besides my lower back being sore. Although its pretty bad my military is right up there with my incline, I need to be working on that.

03-09-2002, 11:03 AM
Worked out yesterday, but was tired and drained of energy. Thanks to baseball taking so much time out of my schedule I've lost like 4 lbs. This sucks. So here are my few crappy lifts from yesterday.
Bench-3-5-125 5-135
Leg extensions-1-10-95 1-10-105 1-10-110
Lat pulldowns-3-10-90

I think this was all I did. Like I said I felt crappy, and I need to get my weight back up.

03-10-2002, 04:27 PM
Just wondering... Are your workouts for football random fullbody stuff every time? Is there a set routine?

03-10-2002, 07:59 PM
Well now I'm in a weightlifting class at my school. And we do like a full body workout 3 days a week. Which I hate. But like every monday is the same, every wednesday is the same, and every friday is the same, for the workouts.

03-11-2002, 04:23 PM
Once again I felt like crap due to no sleep at all this weekend, although the time I should have spent sleeping was spent with my hot prom date, so it was well worth it.
Board press-1-5-140 3-5-145(some assistance)
Flyes-2-10-35's 1-10-40's
Dips-2-10+25lbs 1-10
Push press-10-75 8-85 6-90
Deadlift-5-315 5-335 2-345(grip just completely gave out on me)
Leg extension-10-100 10-105 10-115
Leg curls-3-10-50
seated rows-3-10-90
Upright rows-3-10-75

I was just completely dead today. Damn grip kept giving out on deadlifting. I'd pull it up easily then boom there goes the grip. Bench wasn't too great, last two sets had assistance. My ass needs to start eating like a mofo again.

03-11-2002, 04:47 PM
great improvement... how much doyou weigh now? also, it seems like there are some westside aspects throwin into your routine (i.e. board presses). well anyway, good luck and great progress

03-11-2002, 07:55 PM
I got up to 136, now I'm down to about 132. Yea we don't really have much say in the workouts, they kill me though. I can't take working muscles 3 times in a week. Some days I just skip stuff, so I can rest.

03-11-2002, 08:24 PM
well whatever the hell your doing its working great! football is fun as hell too.. it was my first year this year and it was great . i even scored a touchdown

03-13-2002, 01:06 PM
Once again I was a weak pussy today. Although I stepped up my eating yesterday, i only got 2 hours of sleep. For good reasons though.
Incline bench-3-5-105
Military-3-10-85 10-90
Close grip pulldowns-10-60 2-10-75
Tricep pushdowns-2-10-45 10-30
power cleans-2-10-115 10-120
side raises-2-10-20's 10-25's
Calf raises-10-365 10-385 10-405
reverse hypers-10+10lbs

I skipped leg press, isolateral bench, and sldl because I was a pussy today. Actually I started doing a set of sldl and my vision started getting blurry so I stopped. Hopefully I'll get some sleep between now and friday.

03-15-2002, 12:51 PM
After last night I've decided to never stay up late on nights beforeI lift. Cause once again I got 2 hours of sleep, but it was well worth it.
Bench-3-10-125 1-10-130
Lat pulldowns-10-75 2-10-90
Hang cleans-10-105 2-10-110
Squats-5-225 5-245
Leg extensions-10-115 10-120

The bench and skullcrushers felt strong, but my legs felt like jello. I need to start eating and sleeping. I'm becoming pussified.

03-19-2002, 08:33 PM
Mondays workout
HA I've done it, I accomplished the 3x bw deadlift baby. Weighed in at 132, deadlifted 400.
Deadlift-5-315 5-335 5-345 1-385 1-400 0-415
Board Press-10-115 8-125 6-130 4-140
Squat press-2-5-95 5-105
upright rows-3-8-75
Seated rows-3-8-90
Straight bar curls-15-50
Lateral raises-3-8-20's
Dips-8-bw+50lbs 5-bw+50lbs 8-bw+25lbs

Great workout yesterday. I felt good deadlifting, I pulled the 415 up an inch or two and just couldn't get it any further.

03-19-2002, 08:49 PM
Great job on the deadlift!!!

03-19-2002, 09:37 PM
Forgot to mention I'm not lifting tomorrow due to the lift-a-thon the football team is holding thursday.

Last year we included hangcleans into it, I'm not sure about this year though, heres last years stats, and what I hope to get this year. Last year at the time of the lift-a-thon I had been away from lifting for about 2 months.



Pretty big improvement there. Again not sure about the whole hang clean thing, either way I only have to bust out 6.5x132-136 to get ironman, which I'll get with it being 858-884. So even without hangclean I got 905. I just my squat is up to par, I've been strugling there lately.

03-21-2002, 09:27 PM
Well the lift-a-thon is over, and all I have to say is it was gay. They had us do a weight and rep it between 2-10 times, then they figured out what out max was with some calculation, it was really stupid, my bench figure was low, my squat was probably right on, and my dead was really high.

What the actual total should have been=915

But thats ok, I'm fine with the added weight they think I did. I had the 4th highest accumulated weight of everyone there, and lb for lb I was the strongest guy there easily. Two of the people that beat me weight about double I do, and the other guy weighs 170 and his total was 1110. So I figured it up to see how much I beat him by, and it was a decent amount lb for lb, so I'm pretty happy, besides the whole gay reptition thing. And once again they didn't give out Ironman. Only two of us would have gotten it, my friend who beat me would have gotten in by 5 lbs. I got it by over 100 but thats ok. That pissed me off, and I was only 38 lbs away from 1000 lb club, so that was gay. But oh well, I'm warn out now.

03-26-2002, 10:22 PM
Seeing how its my spring break I've taken the week off of lifting to recuperate. I might get a light fullbody workout in on friday, besides that I'm off until monday. Its nice to take a break away, not to feel sore everyday. Hopefully I'll come back stronger than ever, my diet is finally getting back to normal, and I've put on a lb or two.

03-30-2002, 11:07 PM
After a week off I did a light upper body workout today, nothing too major. Tomorrow I'm going to do a light leg workout. My diet has been pretty steady, actually I'm sticking around 132, but I feel that my bf% has dropped a little, I have more veins sticking out and my abs are easier seen, although they already were. Tis all good.

03-30-2002, 11:10 PM
damn, some good lifts on you.

03-30-2002, 11:13 PM

03-30-2002, 11:49 PM


... Awesome lifts man! VERY impressed. I probably couldnt handle a damn 455 lbs. deadlift and I weigh 210 lbs. Wow didnt know what a MonSTAR you were.

03-30-2002, 11:53 PM
lol, thanks, yea that deadlift total is off though, that was a calculation made by the football coaches who don't know ****. Its probably more around 410 or so. But I'll be there sooner or later.

04-03-2002, 08:47 PM
What I can remember from yesterdays workout
Board press-10-125 8-130 6-135 4-140
Deadlift-5-315 5-335 5-345
Seated rows-3-8-90
Dips-8-bw+50 2-8-bw+25

Todays workout
Incline-2-5-105 1-5-115
Military-2-5-85 5-90
Tricep extension-2-8-35 8-40
Bentover rows-2-10-95
Leg press-5-455 5-475 5-485
Power Cleans-5-95 5-105

Power cleans started killing my wrist so I stopped. Felt decent today, especially on leg press.

04-03-2002, 09:54 PM
You can only dead 345 x 5..but your max is around 410..??? I assume that isn't even close to failure.

04-03-2002, 10:20 PM
Yea that wasn't to failure, and it was after being off for 10 days, so I didn't want to go to heavy yet. At the lift-a-thon I did 10-345, and probably could have pushed out a few more but I felt like **** that day.

04-04-2002, 07:04 AM
How come you guys just didnt work your way up to a one rep max??

04-08-2002, 08:33 PM
EricG-The coaches seem to think that doing one rep maxes are prone for someone to get injured, I think they're all dumb fucks.

Board Press-10-125 8-135 6-140 4-145
Squat press-5-95 5-105
Upright rows-2-8-75
Seated rows-3-10-90
Dips-8-bw+50 2-8-bw+25
Side lateral raises-2-8-20's
Hammer curls-35's-to failure then 30's to failure(not sure rep amount)
Tricep pushdowns-2-10-45

I felt kind of weak today, finally will be back into lifting full time this week after having quite a bit of time off, been eating like a maniac again, feels nice.

04-10-2002, 08:46 PM
Military-5-85 5-95
Bentover rows-3-8-85
Leg press-5-475 5-495 5-515
Calf raises-8-385 8-435 8-445
Tricep extension-3-8-40

I think that's all I did, I don't remember too well. Leg press went up a bit. I feel like a weak bitch on incline though. Oh well.

04-11-2002, 06:51 AM
nice job man!!

sorrry to hear about your coaches

04-14-2002, 09:47 PM
Well lets see, I did workout friday but my lifts were so shitty I didn't post anything. Plus it was the first time I had squatted in awhile. My wrists have been killing me on bench and I can't do hang cleans or power cleans because of it. I think my knuckles are turning to far towards my head instead of straight up on bench, I should probably work on that. I'll take some gloves tomorrow as this seems to help me out. I'm also becoming a skinny bitch again. I can't wait till baseball is over so I'm less active. I need to add on some more mass, my arms are beginning to look less intimidating, lol I wish.

04-15-2002, 08:39 PM
Bench-10-115 8-120 6-125 4-130 2-134 1-145
Lat pulldowns-10-90 8-90 6-90 4-105 2-105 1-120
Power cleans-10-95 8-100 6-105 4-115 2-125 1-135
Upright rows-10-75 8-80 6-85 4-90 2-95 1-100
Squat-10-205 8-225 6-245 4-265 2-285 1-315

Pretty decent workout. By the time I got to squats I had run out of steam. Legs felt pretty good though. Power clean felt pretty strong.

04-17-2002, 07:34 PM
DB shoulder press-2-8-40's 2-6-40's
Flyes-2-8-30's 2-6-30's
Tricep kickbacks-2-8-20
Pullovers-2-8-55 2-6-55
Front lateral raises-2-8-20's 2-6-20's
Hammer curls-2-8-30's

Felt pretty good today. I think I forgot a couple things though, but oh well. Diet has finally improved vastly. Water intake has also more than doubled which is good, started taking creatine again also.

04-20-2002, 11:46 PM
Workout from 4-19

Board press-18-115 15-115
Military press-15-75 17-70
Iso lateral bench-2-18-70
Hang cleans-2-15-75
Straight bar curls-22-45 18-45
Leg press-2-20-365

And there was another lift I believe but I don't remember. I'm sore as **** now after this little burnout session.

04-21-2002, 06:24 AM
Hang cleans-2-15-75

Looking good bro, I am doing these too. I am assuming that this means 2 sets of 15 with 75 lbs. DBs. If youre training for football or whatever why are you using such high reps? :confused::confused:


04-21-2002, 03:23 PM
Well at first I was lifting with the football team after school, but then I got in this weightlifting class at school so the teacher makes up whatever we do, we're only doing two weeks of high reps then we'll be back down to low reps, why we're doing this I have no clue, but I do know it fried me after doing low reps for the past half year.

04-22-2002, 08:40 PM
Shortened workout.

Bench press-10-120 8-125 4-130 2-135 1-145
Power cleans-10-100 8-105 6-110 4-120 2-130 1-140
Upright rows-10-80 8-85 6-90 4-95 2-100 1-105

Also was suppose to do squat and lat pulldowns but they were loaded with people the whole time, but my class is going to Miami in Oxford University's rec center, so I might get a little leg workout in.

04-24-2002, 08:57 PM
DB shoulder press-2-8-40's 2-6-40's
Flyes-2-8-30's 2-6-30's
Pullovers-2-8-60 2-6-60
Hammer curls-2-8-30's
tricep pushdowns-8-45
Frontal raises-8-40

I'm sure there was some more stuff in here but I don't remember it. Kind of tired feeling today. Been eating like a pig lately trying to gain some weight.

05-19-2002, 09:01 PM
I've been a lazy ass and haven't posted in awhile. Baseball is over with and I've already put on a few more pounds and i feel alot stronger. I put up 120 on military and 130 on incline with ease, never could do those before. I also put up 180 on board press. So I'm finally getting stronger and getting over this plateau. It feels great.

05-20-2002, 02:14 PM
Squat-7-225 5-275 3-315 1-365
Hang cleans-7-105 5-115
Bench-7-130 5-140 3-150 1-160
Military-5-105 3-115 1-120
Lat pulldowns-2-8-90
Lat flyes-2-12-30's

I know I'm missing an exercise or two but I don't remember what. My lower back is freaking killing me.

05-22-2002, 08:35 PM
Board press-7-140 5-150 3-160 1-190(miss)
db flyes-3-8-35's
seated rows-2-10-105 10-90
tricep pushdowns-2-10-60 10-75
pullups-bw-13 bw+25lbs.-4

Once again I know I did some more stuff but I forget what. Nothin big. Wasn't too bad, was hoping for 190 on bp but I didn't much budge it.

05-24-2002, 01:47 PM
My lower back is still killing me, so i've layed off the squats, deadifts and cleans the past two workouts which sucks. I tried to do leg press and that bitch even made my back hurt. So i'm just taking another week away from that shiat for now. Don't want to fizuck up my back anymore.

Bench-7-135 5-145 3-155 1-165
Dips-+75-3 +50-8 +25-12
Lat flyes-2-12-30's
seated rows-10-105
Ez bar curls-2-10-45 Done really slow with no rest after rows.

This was a short workout because we only had 30 minutes. IT wasn't too bad besides my back being f'd up. Oh well.

05-28-2002, 01:24 PM
Had a nice 3 day lay off.

board press-7-140 5-150 3-170 1-190(miss)
Incline flyes-2-8-40's
decline db press-1-10-50's
Seated rows-2-10-105 8-120
Tricep pushdowns-3-12-60
ez bar curls-2-8-65
Hammer curls-1-8-30's

Next week I should get the 190 on board press, i moved it up about half way this time. Last week I didn't budge it. I did a quick set of pullups followed directly by the curls. friday we max out of squat, deadlift, and bench. My back feels better, but I don't want to hurt it before then so I'm going to lay off until then.

06-01-2002, 02:08 PM
These are from thursday and friday, friday I only did two lifts.

Bench-7-140 5-145 3-155 1-165 1-170
Seated rows-3-10-120
Dips-8-60 15-25
tricep pushdowns-3-12-60
Squats-7-230 5-280
ez bar curls-2-8-65

Well i shouldn't have squated my back hurts like a bitch again. I guess I need to take a longer break away.

Board press-7-145 5-155 3-170 1-185
Push press-7-105 5-115 3-125 1-145

I've finally gotten out of my bench plateau. Feels pretty damn good.