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D Breyer
07-09-2005, 10:12 PM
I'm training my ass off to make it on the JV or Varsity team next year for ice hockey. I am 14 going into 9th grade... I've decided to start a journal to better keep track of my stats and gains.

Stats:
Age: 14
Height: 6'
Weight: 175
Bodyfat: 5/27/05 - 16.8% @ ~185 lbs body weight (hopefully lower now)
Max Bench: 135 x 2
Max Squat: 185 x 6
Max Deadlift: 205 x 6

Being 14 I can't drive myself to the gym (which really sucks), so sometimes my routine gets off a little bit... I try as hard as I can to stick to this.

Routine:
Day 1: Chest and Back
Day 2: Shoulders and Arms
Day 3: Legs
Day 4: Rest


Today's Workout: Chest and Back

Warmup
Run half a mile
Streched


Bench Press
Warmup
105 x 8
115 x 8
115 x 8
125 x 4
135 x 2

Incline Press
85 x 10
95 x 8
95 x 8
95 x 8

Machine Flys
115 x 8
115 x 8
135 x 8

Dips
about 60 lbs of assistance for 5 sets of 10

Close Grip Pullups
80-90 lbs of assistance for 5 sets of 10

Behind Neck Lat Pulldown (Wide Grip)
6 x 8
6 x 8
7 x 8
7 x 8

(I have no idea how much each plate on this machine weighs... they go up in increments of 1, and I believe its a Cybex??)

Deadlift
135 x 8
185 x 8
185 x 8
205 x 6 PR

Bent Over Barbell Rows
85 x 8
85 x 8
95 x 7.5
95 x 8

PWO Shake: 1 scoop ON Whey in water

Cardio
4 mile jog outside

Post Cardio Shake: 1 scoop ON Whey in water


Todays session went pretty well... I'm pretty anxious to get my numbers up on the bench press though its pretty hard while at the same time in anxious to get my BF% to 10.

Hockey66
07-09-2005, 10:30 PM
Yay first post!

Want some :spam:?


:spam::spam::spam::spam::spam::spam::spam::spam::spam::spam::spam:

D Breyer
07-09-2005, 10:31 PM
thanks?

Unholy
07-09-2005, 10:33 PM
Veyr nice work bro, those deads are looking very strong. Bench work looks solid, welcome to the journal club, its great motivation.

Hockey66
07-09-2005, 10:34 PM
thanks?

Velcome! Noice workout bud, keep on deadliftin'!

Hockey66
07-09-2005, 10:35 PM
14 is a good age to start, ice hockey is a good reason to train. :thumbup:

D Breyer
07-10-2005, 05:53 PM
Todays Workout: Shoulders, Biceps, Triceps, and Abs

Warmup
Run half of a mile.

Barbell Shoulder Press
Warmup
65 x 12
75 x 8
75 x 8
75 x 8
85 x 6

Dumbell Front Raises supersetted with Dumbell Lateral Raises
12.5s x 10
15s x 8
15s x 8
17.5 x 6

EZ Curl Bar Curls (Wide Grip)
35 x 12
45 x 8
45 x 8
55 x 6

Preacher Curls (Wide Grip)
35 x 8
35 x 8
45 x 4

Preacher Curls (Close Grip)
35 x 8
35 x 8
45 x 5

Barbell Lying Triceps Extension
45 x 8
45 x 8
45 x 8
55 x 8 PR

Cable Pushdown
6 x 8
6 x 8
6 x 8

Close Grip Bench Press
75 x 8
75 x 8
85 x 8
95 x 8 PR

Incline Situps (6 lb plyo ball)
6 x 8
6 x 8
6 x 8

Vertical Leg-Hip Raise
BW x 12
BW x 12
BW x 12
BW x 12

Cardio
15 min high resistance bike (4 miles)
10 min stair stepper (lvl 14)

Pretty good workout today, though the curls didn't do as well as normal... usually I do 55 x 8 for 3 sets.

D Breyer
07-11-2005, 12:31 PM
Todays Workout: Dryland (mostly legs) and Hockey

Warmup
5 min of jogging

Uphill Lunges
3 times up hill, SLOW

45 Degree Uphill Lunges
3 times up hill, SLOW

45 Degree Uphill Jumps (One Leg)
3 times up hill, medium pace, focus on powering off one leg

Iron Cross (one arm out, one arm behind head with feet 6 inches off ground. bring the elbow of the arm behind your head to the opposite knee while keeping the other knee straight. a version of bicycle situps.)
3 sets of 15 each side each set ending with feet 6 inches off the ground for 15 seconds

Planks (balancing on elbows and feet, sort of like pushup position)
2 sets for 30 seconds

Side Planks (balancing on one side keeping hips high off the ground)
2 sets each side for 30 seconds

60 min Hockey Practice
lots of drills, 5 min of overspeed sprints to end

Today was pretty tough being it was so hot out for dryland. hockey practice went alright, the lunges took a lot out of my legs though. I have this for the next 3 weeks mon-thurs, and had this schedule for the 3 weeks before last week. (three weeks on, one week off, and now the last three weeks) I think i am going to stay away from squats and deadlifts untill friday or saturday, because they would affect my hockey proformence.

Unholy
07-11-2005, 01:13 PM
Good workouts man, some pretty intense stuff with hockey.

D Breyer
07-11-2005, 02:31 PM
Good workouts man, some pretty intense stuff with hockey.
yea, the guy that trains us is pretty intense as well.. hes always in your face if you step out of line. not to mention hes REALLY intimidating...

D Breyer
07-12-2005, 02:45 PM
Todays Workout: Dryland, Hockey, Weightlifting (Legs)

Dryland

Warmup
Fast jog... about a quarter of a mile

Endurence Training
running a little longer then the length of a track ~500 meters (a little up hill), down back down back... so 2000 meter timed run, if we didn't get under 1:30 we had 50 pushups (heh, noooobody wanted to test this guy so everybody was going all out hence, no pushups)

we did that 4 times

~50 metre sprints
fast jog x 4
all out sprint x 8

one last 2000 meter timed run

60 min Hockey Practice
50 min drills
10 min conditioning (WOW)

Weights (Legs) an hour later

Warmup
5 min Bike

Squats (every rep to parellel)
45 x 12
115 x 8 (this felt a ton easier then normal)
135 x 8 (WOW easy)
165 x 6
185 x 6 (usually my 3 rep max)
205 x 5 PR
215 x 3 PR
225 x 1 PR (this felt AWESOME)

Leg Press
3pps x 8
3+25lb-pps x 8
4pps x 6
4+25lb-pps x 6
5pps x 4 (PR+3R)
500 x 2 (PR+50W+1R)

SLDL
115 x 8
135 x 8
155 x 6
155 x 6

Prone Hamstring Curl (first time using machine)
70 x 8
70 x 8
70 x 8
90 x 5

Leg Extensions (first time using machine, all sets felt pretty easy :()
95 x 8
115 x 8
125 x 8
145 x 8

Seated Calf Press (first time using machine)
90 x 15
115 x 15
115 x 15
115 x 15

Standing Calf Raise
300 x 15
300 x 15
300 x 15

Really great workouts... I almost puked in my workout... im really in for it tommorow at hockey practice. Im extremely happy with my PRs in squats and leg press. Mmmmm... ON Whey

Unholy
07-12-2005, 02:48 PM
Very good workout, my hats off to you doing legs and hockey in one day.

D Breyer
07-12-2005, 03:06 PM
Very good workout, my hats off to you doing legs and hockey in one day.
thanks man, it was pretty tough :(

KevinStarke
07-12-2005, 03:29 PM
Wow great workout man, nice volume.

D Breyer
07-12-2005, 05:15 PM
thanks kevin... the volume is going to come back to haunt me at tommorow mornings practice though... :(

KevinStarke
07-12-2005, 07:28 PM
That much volume and you have practice tomorrow... your nuts man.

D Breyer
07-12-2005, 08:49 PM
yea, at least i dont have dryland training... wednesday and fridays we dont..

im scared

mickyjune26
07-13-2005, 07:08 AM
Good work, man. You're on the road being a solid threat in the rink. Curious - do your lat pulldowns behind your neck bother your shoulder at all? I pull mine to my chest, imagining the cable is tied to my elbows. That visual always helps with back movements so that my bi's don't do the work.

Thoughts?

D Breyer
07-13-2005, 12:27 PM
Good work, man. You're on the road being a solid threat in the rink. Curious - do your lat pulldowns behind your neck bother your shoulder at all? I pull mine to my chest, imagining the cable is tied to my elbows. That visual always helps with back movements so that my bi's don't do the work.

Thoughts?
i try and mix it up every week... sometimes i even mix it up for back day and do two sets of regular lat pulldowns and two sets of behind the neck... at first i did have a problem with my shoulder when i did them, but i worked through it and haven't had any trouble since.

I too try to make it so that my wrists follow my elbows for a lot of my back movements, so my biceps dont do the work... its been helping a lot

D Breyer
07-13-2005, 12:30 PM
Todays Workout: Hockey Practice

Hockey Practice was very tiring today, because my legs were shot from the other day's leg workout... It was very nice that the coach decided to just let us play 4 on 4 for most of practice... it was pretty fun, but aggrevating because my legs kept keeping my proformence from being at its best... I hope my DOMS doesnt continue to tommorow's dryland and hockey...

Unholy
07-13-2005, 12:54 PM
Nice work man, good luck on the DOMs, dont forget to stretch before you go to sleep and in the AM.

D Breyer
07-13-2005, 01:04 PM
Nice work man, good luck on the DOMs, dont forget to stretch before you go to sleep and in the AM.
i have been streching before i go to bed for the past couple months, and my flexability has gotten a ton better... i used to have trouble streching my hands past my knees... now i can palm the floor without even trying...

it also helps with DOMS as i've experianced.

D Breyer
07-13-2005, 07:48 PM
just a quick two questions-
for those of you who have bought calipers, where did you perchase them at? i've never tested my own BF% with calipers... so easy-to-use ones would be best.

im also looking for a digital scale... which ones do you guys use? which are the most accurate? currently, i just use the scale at the gym, but it would be nice to know my weight while at home also

thanks for your help

Unholy
07-13-2005, 08:21 PM
www.bodybuilding.com they are 13 bucks. Tanita scales are very good.

mickyjune26
07-13-2005, 08:55 PM
good call holywars. Ordered a pair myself. All capn, let's see who's got more chunk! I think I'll beat you (i'm fatter, lol).

btw - in hockey, do they prefer that you have some fat on you (around 15-20%)...assuming that your heart and strength are constant?

D Breyer
07-13-2005, 09:07 PM
thanks paul, i'll check them out...

mickey, i think for hockey they'd want you to be as strong as possible, while still keeping fat to a minimum... so to answer your question, they don't prefer that you have fat, they prefer that you are strong, as well as having good cardiovascular endurence, and strength.

do you play hockey mickey?

mickyjune26
07-13-2005, 09:13 PM
No, but I respect it a lot. A friend of mine played it and he was about 6'0" and 250, so I see that you want to be bigger. Good luck. I look forward to seeing a killing hockey machine.

D Breyer
07-13-2005, 09:23 PM
thanks mickey, 6' 250 is hyooge for hockey... was that mostley muscle?how competitive was he?

mickyjune26
07-13-2005, 09:24 PM
just in high school. I think it was a mixture of fat and muscle. He was just big-boned. he said they won a bunch of games. He never played in college. That is the only hockey player i've ever known.

D Breyer
07-13-2005, 09:31 PM
awesome

i hope to be a low body fat % and pack on some muscle by the hockey season which starts in ~3-4 months... my goal is 10% and my guess would be that im at ~15% now... right now my first objective is losing the bodyfat

lately i've been really monitoring my carbs... only having a peice of bread or two before hockey in the morning to give me some energy, and NEVER having carbs after 5PM, its been working out for me pretty well being about a month ago i was about 18%

D Breyer
07-14-2005, 12:34 PM
Todays Workout: Dryland, and Hockey

We started dryland a bit late because we weren't waiting in the right spot... long story but we made out instructor PISSED.... he started out dryland by telling us "Well, we are starting late, but we need to make up for it, so im going to work the **** out of you guys for the next 30 minuites, now get on your backs"

Abdominal Series
10 second break between each
25 Situps
30 second prone hold
20 situps
30 second side prone hold
15 situps
30 second side prone hold
10 situps
60 second prone hold
5 situps
(no rest)
30 second side prone hold
30 second side prone hold
60 second prone hold WOW this one hurt

Chest and Shoulder Series (we usually use resistant bands and hockey socks, but he forgot them so we ended up using our partners, and shirts)

(no rest between exercises)
20 pushups
(usually we do resistance band chest flies and presses, but we didn't have the bands, so we skipped them)
lateral raises (partner resistance)
upright row (shirt resistance)
shoulder press (partner resistance)
repeat x1

Leg Series
10 squats
10 alternating lunges
10 jumping lunges
10 jump squats
repeat x1, but with 20 instead of 10... WOW

15 min locker boxing... i always get dragged into fights... damn near every week somebody wants to fight me.

60 min Hockey Practice
55 min drills
5 min conditioning

this was a really hard day, i wish i hadn't fought because of how hard practice was. it really took a lot out of me, AND i messed up my knuckle punching the f*cker. My legs still hurt, but if i can, im going to try and get to the gym this weekend to do my chest/back and shoulder/arm days.

Unholy
07-14-2005, 12:38 PM
Nice work man. Locker room boxing is fun.

D Breyer
07-14-2005, 12:42 PM
Nice work man. Locker room boxing is fun.
yea... next week is going to be quite the battle... this kid challanged me today, hes my same weight but more muscular then i am... and a bit taller. i'm not sure how i'll do against him :(

Unholy
07-14-2005, 12:48 PM
Just stick some metal in your gloves :D. Or nab him in the balls.

D Breyer
07-14-2005, 12:50 PM
Just stick some metal in your gloves :D. Or nab him in the balls.
LOL, alright, i'll try that

D Breyer
07-14-2005, 04:11 PM
WOW, my nuckle is giving me a really tough time after that fight this morning... how can i tell if its broken or not??? its like 2x bigger then the other one, and red. its not the first nuckle (i had hand wraps on) its the second nuckle from the tip of my ring finger... any advice on what i should do???

mickyjune26
07-14-2005, 09:30 PM
That sounds about right. Give it a day and see what happens. At risk of sounding old, I'd say take it easy on the locker room boxing. How do you guys make sure you don't hurt each other so you can't play....or is that the goal?

If so, maybe you should take boxing lessons instead of lifting weights. Then you can beat up the people who are in competition of your spot. Natural Selection at its best!

But seriously, good workout. Your endurance level is pretty strong.

D Breyer
07-14-2005, 09:49 PM
thanks mickey

im going to ice it and see how it is tommorow, hah, i'll look into the boxing lessons

and we make sure we dont get hurt by wearing hockey gloves and hockey helmets... the helmets help some, but the punches still stun you. i've seen fights where kids have gotten concusions... i guess its just hockey player's way of settleing disputes

D Breyer
07-15-2005, 06:44 PM
Todays Workout: Yard Work, and Weights (Back and Chest)

Yard Work Cardio lol
My day started with getting yelled at to get my ass out of bed to go outside and haul brush up a 45 degree path to get mulched. Time: 4 hours

2 hours later: Weights...

yard work took a ton out of me... so i wasn't at the best of my performence capabilities at the beginning of my workout :(

Warmup
Half a mile jog

Bench Press
45 x 15
95 x 12
105 x 8
115 x 5
125 x 5

Incline Press (no spotter, stopped before failure)
85 x 8
95 x 5
95 x 5
95 x 5

Machine Flies
115 x 8
130 x 8
130 x 8
130 x 8

TERRIBLE CHEST WORKOUT!!!!!

Rear Lat Pulldown(new machine)
90 x 8
110 x 8
120 x 8
120 x 8

Deadlift
135 x 10
185 x 8
205 x 6
225 x 3 PR +2R
245 x 1
255 x 1
265 x 1
275 x 1 PR +50W :evillaugh :evillaugh

Underhand Bentover Rows
85 x 8
95 x 8
105 x 6
105 x 6
105 x 6

"Machine-Labled-T-Bar-Row-But-Not-T-Bar-Row" http://exrx.net/WeightExercises/BackGeneral/LVInclineRow.html
45 lb plate x 6
45 x 6
45 x 6

Decline Bench Crunches
BW x 10
BW x 10
BW+5 x 10

I was really horrified by my chest workout today... I dont even know if you could consider it a "workout"... if i get to the gym tommorow im going to give my chest another shot. WOW deadlifts... I nailed my previous PR three reps and kept adding weight untill I was satisfied. On my last one rep attempt (175) this guy came up to me ands like
"What are you training for?"
"hockey"
"oh awesome man, just dont hurt yourself, thats a ton of weight.. you might want to go lighter"
"kthxbye"
and a bit pissed off i NAILED IT right in front of him... and got congradulated.
that felt pretty damned good. i just with my whole session would have went as well as my deadlifts.

D Breyer
07-16-2005, 05:38 PM
today was just a rest day... i biked around town today and found a brand new gym thats about 2 miles from my house. i talked about it with my parents and they wont pay for a gym membership there being that they like the gym membership at the gym thats 30 min away :( so if i joined, i would need to come up with 40 dollars each month and 50 dollars sign up fee. Its called Anytime Fitness (24 hours a day, entrance via security card). Apparently (on the hand out) it says that they are a pretty big chain, anybody heard of them?

is 40 dollars a month and 50 dollars signup fee a good price?? or should i just go to the gym thats 30 min away thats 10x bigger and nicer?

mickyjune26
07-16-2005, 07:53 PM
Depends. Are you going to the gym that's 30 min away? Or is that preventing you from going?

fixationdarknes
07-16-2005, 08:08 PM
Capn, nice pulling. Congrats on the +50W PR; that's insane.

D Breyer
07-16-2005, 08:26 PM
mickey - yea, my parents would still pay for the other one... i have a brother and sister so they just pay a flat family rate

fixation - thanks! though, i think i was just being a pu**y when i deadlifted before... i was scared to up the weight and see what i could truly do.

mickyjune26
07-17-2005, 12:32 PM
Those are deadlifts, not SLDL's, right?

D Breyer
07-17-2005, 01:54 PM
yea, my max SLDL is about 185 x 6... not sure what my 1RM is.

AAAHHH is sucks begging your parents to drive you to the gym!!!!!!! i need a car and a licence.

D Breyer
07-17-2005, 05:37 PM
Todays Workout: Chest, Shoulders, Biceps, and Triceps

Warmup
Half mile jog

Barbell Bench Press
95 x 12
105 x 8
115 x 8 (1RM at beginning of summer w00t)
125 x 5+1 (last rep fingertip assistance)
125 x 4+2 (last 2 reps fingertip assistance)

Dumbell Incline Press
30s x 10
40s x 8
40s x 8
40s x 7

Machine Flies
115 x 8
115 x 8
115 x 8
115 x 8

Dumbell Shoulder Press (focus on form, SLOW)
30s x 10
30s x 8
30s x 8
30s x 8

Dumbell Front Raises superset with Dumbell Lateral Raises
12.5s x 8
12.5s x 8

EZ Preacher Curls (supersetted with the Tricep Extentions)
(If the EZ curl bar was 25 lbs... I have no idea)
45 x 8
45 x 8
45 x 8

Tricep Extentions (supersetted with the EZ Preacher Curls)
55 x 8
55 x 8
55 x 8

Tricep Pushdown
(weight refering to # on plate... idk what each plate is)
6 x 8
6 x 8
6 x 8
Finally got my father to drive me to the gym... got there and my MP3 was out of battery. It sucks listening to the 250 lb fat guy with the 85 lb curl bar, putting his WHOLE back into 10 reps and then complaining that his back was sore, to his 95 lb friend, then passing off the bar to him and coaching him on how to curl.

pretty good session today though somewhere between incline press and shoulder press i got a terrible pain in the left side of my neck.. hopefully it goes away before hockey on monday.

it was good to get another chest workout in, as my last chest day was terrible. I really liked doing the last superset (preacher and extentions). I ran out of time or i would have been able to do more shoulder sets, and do some forearm work.

fixationdarknes
07-17-2005, 07:13 PM
Nice workout. And for the Tricep Pushdown, each number represents 10 lbs. So, if you did the #6, that's 60 lbs.

D Breyer
07-17-2005, 08:05 PM
aiight, thats what i thought but i wasn't for sure... thanks

Unholy
07-17-2005, 08:11 PM
Veyr nice workout man, good volume. your gonna get huge when you get older.

D Breyer
07-17-2005, 08:14 PM
thanks paul, thats what him hoping for :)

Unholy
07-17-2005, 08:25 PM
Just eat up!

D Breyer
07-18-2005, 01:25 PM
gotta cut first paul... ARGH

just got back from dryland and hockey... going to the gym in a bit for leg day. i'll post a more detailed entry later

Unholy
07-18-2005, 01:35 PM
Enjoy ;)

D Breyer
07-18-2005, 10:59 PM
Todays Workout: Dryland Training, Hockey, and Weights (Legs)

Warmup
.25 Mile Jog

Chest Series x 3
20 Pushups
20 Resistance Band Presses
20 Resistance Band Flies
As many pushups as possible

Back Series x 2
Sock Pullovers
Sock Pulls (Partner faces you, legs locked, grab both ends of sock and with partners resistance pull elbows back and forth)

Shoulder Series x 3
Partner Resistance Lateral Raises
Sock/Partner Resistance Upright Rows
Partner Resistance Shoulder Press

Leg Series x 2
10 fast squats
10 lunges
10 jump lunges
10 jump squats
(for second series x20 reps)

60 min Hockey Practice
50 min Drills
10 min Overspeed

Squats
45 x 12
95 x 10
135 x 8
135 x 12
185 x 6 (about 8 times)

Leg Press
3pps x 8
4pps x 8
4pps+25 x 6
5pps x 6
5pps x 4
5pps+30 (510) x 2 PR+10W

SLDL
115 x 8
135 x 8 x 4

Seated Calf Press
3 plates x 15 x 3

Standing Calf Raise
300 x 15 x 2

WOW tiring day today, I dont want to overtrain so I'm thinking about taking a few days off from lifting, and just do dryland and hockey... maybe just a day or two, then get back into my routine... after everyday of this sh*t I feel TERRIBLE. At least I am continuing to see results in my lifts and in my body. The chest series sucked because about 14 hours before that I did a heavy chest workout... Well, better get to bed, hockey in 10 hours.

D Breyer
07-19-2005, 12:35 PM
today when i woke up i could barely move.. i skipped hockey, and i've been pretty much bed bound the whole day... i have a REALLY sharp pain in my upper-middle back, opposite my rib cage. this sucks!!!!!!!! i think it happened when i put up my PR on the leg press. What should i do? doctor? wait it out?

Unholy
07-19-2005, 01:05 PM
Wait to see if it gets better, take a hot shower and see how it feels.

D Breyer
07-19-2005, 01:59 PM
good idea, im going to go try that

D Breyer
07-20-2005, 01:03 PM
skipped hockey and everything today.. my back is still messed, i think im going to a doctor if i need to skip again tommorow :cry:

D Breyer
07-20-2005, 05:19 PM
after a day of bed rest, my back is finally feeling a ton better... i think i will be able to play hockey tommorow... thank god i didn't do anything serious to it

mickyjune26
07-21-2005, 12:02 PM
At least you got the couple day rest you needed... :)
Good work on your lifts. Do you stretch a lot during your routines? That's wierd that your back didn't hurt until you woke up. Why would there be a delay?

D Breyer
07-21-2005, 03:37 PM
thanks mickey - it was a little sore after the workout.. i stretch a lot before and after so idk why there was a delay between a little bit of pain and barely being able to move...

D Breyer
07-21-2005, 03:45 PM
Todays Workout: Dryland Training and Hockey Practice

Warmup
.25 mile jog

Chest Series x 2
20 Pushups
20 Resistance Band Presses
20 Resistance Band Flies
as many pushups as possible

1:30 Fast Run

Back Series x 2
12 x Pullovers with hockey sock
12 x Sock Pulls (Partner faces you, legs locked, grab both ends of sock and with partners resistance pull elbows back and forth)

1:30 Run


Shoulder Series x 2 (all partner resistance)
10 x Lateral Raises
10 x Reverse Flies
10 x Front Raises

Leg Series x 2
10 x Fast Squats
10 x Lunges
10 x Jump Lunges
10 x Jump Squats
(second series x 15)

60 min Hockey Practice
50 min Drills
10 min Conditioning

My back got a ton better but now my hammies are giving me a tough time... oh well... Tough day today, almost lockerboxed but turned it down because of my condition lately, that made me feel pretty ****ty. I'm going to try and get right back into the gym after this weekend, because this weekend i am going out of town.

D Breyer
07-21-2005, 08:45 PM
After the above workout, i got an opportunity to go to the gym... and decided to take it up

Todays (2nd) Workout: Chest and Back

Warmup
Half Mile Jog

Bench Press
95 x 12
105 x 10
115 x 8
115 x 8
125 x 5

Incline Bench
95 x 8
95 x 6
95 x 6
95 x 5

Machine Flies
115 x 8
130 x 8
130 x 8
130 x 6

Dips (lbs = assistance)
60 x 10
60 x 10
60 x 10
50 x 9

Deadlift
135 x 8
185 x 6
205 x 6
225 x 3
225 x 3
225 x 3
225 x 3

Lat Pulldown (Wide Grip)
60 x 10
70 x 8
70 x 8

Lat Pulldown (Close Grip)
60 x 8
70 x 8
70 x 8
70 x 8

Incline Row
35 x 8
45 x 8
45 x 8
45 x 8

Bent Over Row
95 x 8
95 x 8
95 x 8

Good workout today!

D Breyer
07-25-2005, 08:14 PM
Todays Workout: Shoulders, Bis, Tris, and Forearms

Preacher Curls (assuming the bar is 25??)
45 x 10
55 x 8
55 x 8
55 x 6

Hammer Curls
20 x 8
25 x 8
25 x 8

"Not-So-EZ" EZ Curls
45 x 8
45 x 8
45 x 6

Lying Tricep Extentions
55 x 8
55 x 8
55 x 8

Tricep Rope Pushdown
30 x 8
30 x 8
30 x 8

Dumbell Shoulder Press (Light)
35 x 8
35 x 8
35 x 8

Dumbell Lateral Raises
12.5 x 10 (No 15s :()
17.5 x 8
17.5 x 8

Dumbell Front Raises
12.5 x 10
17.5 x 8
17.5 x 8

Barbell Shrugs
135 x 10
135 x 10
155 x 8

Decline Weighted Situps
6 x 15
6 x 15
6 x 10

Cardio
10 min Cycling (Lvl 12 of 20)
10 min Stairstepper (Lvl 16 of 20)

Cheat Weekend at my lake cabin... I had a lot of junkfood but tried my hardest to eat in moderation. It was good to get back into the gym and hit the cardio hard. I missed hockey this morning because I was driving back from the lake cabin :( i have it this whole week though, and even some for my other league after the camp. I'm seeing really nice loss in fat, and pretty good gain in muscle. I hope that i can keep them up.

SW
07-25-2005, 08:29 PM
Wow man, you're really working hard. Don't worry bout the cheat day, gotta have them once or twice to keep human :)

D Breyer
07-25-2005, 08:35 PM
i know it wont physically hurt me that bad, its more mental for me. i eat half a doughnut (gasp) for breakfast and i feel like S!@$ for eating it, i try not to get too down on myself :( i'll get over it

thanks for the compliment nick

Unholy
07-26-2005, 12:21 AM
Dude, thats a good workout, You have alot of volume right there. Dont feel lie crap. You need the cheat meals trust me. They will keep you sane!

fixationdarknes
07-26-2005, 01:43 AM
I like those deadlifts. And I have the same problem with cheating. I feel like crap after I cheat. All mental. I guess you have to just learn to enjoy life. :)

mickyjune26
07-26-2005, 09:25 AM
If you don't like cheat meals, don't do them. But follow whatever you need to do to keep your routine. I try to make my cheat meals as good for me as possible - example - Boca Food products are pretty aweseom. Their chili serving (1 bowl) has .5 g fat, 5 g sugar carbs, 10 g dietary fiber carbs, 20 g protein, and only 250 ml sodium. pretty sweet.

Great workout. Keep up those bent over rows. They will make you really strong!

D Breyer
07-26-2005, 01:11 PM
thanks mickey, paul, and fix

mickey - boca foods are no meat, meat products right? like for vegatarians? (vegan hamburger) how do they taste?

D Breyer
07-26-2005, 01:25 PM
Todays Workout: Dryland Training and Hockey

Warmup
.25 Mile Jog

Chest Series x 2
20 Pushups
20 Resistance Band Presses
20 Resistance Band Flies
As many pushups as possible

Back Series x 2
12 x Pullovers (Sock/Partner Resistance)
12 x Seated Rows (Sock/Partner Resistance)

Shoulder Series x 3
5 x Lateral Raises
5 x Reverse Flies
5 x Front Raises

Plank (Prone Hold) Series x 2
Front Plank x 30 seconds
Right Side Plank x 30 seconds
Left Side Plank x 30 seconds

Bicycle Situp Series x 3
Left Leg x 10, 11, 12
Right Leg x 10, 11, 12

.25 Mile Sprint

10 min Locker Boxing

60 min Hockey Practice
10 min warmup
45 min drills
5 min conditioning

Good skate and dryland tommorow, I think I am going to lay off the weights for the next couple days because I have a big tournament with the team I have been practicing with to end the 6 week camp, and the tournament is Friday, Saturday, and Sunday.

SW
07-26-2005, 02:42 PM
Wow man you work pretty hard. Have you been getting stronger lately, with hockey and lifting together?

D Breyer
07-26-2005, 09:44 PM
thanks nick- yea, ever since i started lifting i've been seing extremely better performence in my hockey skills. i feel stronger in the corners, and i have a bit more zip on my shot, its sweeet, im addicted to the gym now :(

mickyjune26
07-27-2005, 08:53 AM
Great workout. 3-day tournament? Drink a lot of water ; )

I haven't eaten any boca meals, but my roomate said they taste really good. It has soy protein in it, and aren't too expensive $2.50 for chili bowl. I'm going to buy some this weekend.

Honestly, my taste bugs aren't too picky. I mix together rice, egg whites, van protein, and cinnamon for breakfast and eat it cold, lol.

Keep up the great work. Do you have stats that they will track in hockey? love to see them if they do.

D Breyer
07-27-2005, 01:15 PM
thanks mickey- i think i am going to try those boca meals. as for stats... do you mean like goals, assists, and in game stuff like that? i'll post up how i do in the tournament if thats what you'd like.

I had hockey this morning, it was pretty easy because it was games day. I am going to the gym later and still considering doing a leg workout. I have another hockey after I go to the gym (the gym and hockey arena are connected buildings).

SW
07-27-2005, 01:18 PM
The whole world should be gym addicts. Then there'd be no heroine addicts.

D Breyer
07-27-2005, 09:39 PM
Todays Training: Hockey, Cardio, Abs, Calfs, Hockey

60 Min Hockey Practice

4 hour break

Warmup
.5 mile jog

Tredmill
2 miles @ 8 min/mile pace

Stairstepper
10 min @ lvl 15/20

Sitting Calf Press
4 plates x 15 x 3

Weighted decline situps
5 x 10
5 x 10
5 x 10

30 min break

90 Min Hockey Practice
(dropped out after 70 min... i felt like S!@T, i still do :()

and what made my week: Sushi Dinner :)

really tiring day.. trying to get myself in the best shape possible going into the tournament. i have four games, one friday, two saturday, and one sunday, we have some really tough compitition, but hopefully we come out on top. I can't believe i quit hockey after an hour and ten min... i just couldn't finish the practice. Hockey again tommorow, hopefully that goes better then my hockey i had tonight

Unholy
07-28-2005, 06:37 AM
LOL @ stairmaster

D Breyer
07-28-2005, 08:55 PM
today i had the last dryland and hockey... dryland was a ton of sprints and a ton of lunges and a ton of squat jumps... im not sure that the trainer knew we all had to play a big game the next day, oh well. hockey was aweosme because we just scrimmaged the whole time.. i can't wait for tommorows game, i will post the results.

KevinStarke
07-28-2005, 08:56 PM
Good luck at the game tomorrow and sick stairmaster!

D Breyer
07-28-2005, 09:11 PM
thanks kevin

Paul and Kevin- whats so bad about the stairmaster??? :disagree: :strong:

SW
07-28-2005, 09:34 PM
Good call on stopping when you had to. Listen to your body more than anything else. If you have to take a break, take one. Don't hurt yourself for other's approval.

D Breyer
07-28-2005, 09:47 PM
thanks nick, feels good to hear positive feedback vs the crap i've gotten from my teamates

mickyjune26
07-29-2005, 09:43 AM
Good luck on your game. It's great to see posts here that will have an impact in multiple areas. You are improving your dedication AND your hockey playing through weight lifting.

Keep at it, and I look forward to your hockey stats.

KevinStarke
07-29-2005, 11:52 AM
Good luck man!

D Breyer
07-29-2005, 04:04 PM
just got back from game one of two for the day... we beat a team pretty badly, they pretty much were terrible. The score was 7-1, no goals but im sure there was an assist or two in there somewhere. I HATE playing 6 defencemen, you end up sitting on the bench 5-6 min between shifts.. its terrible.

I'm going to get some rest before tonights game at 8PM vs a team that for sure is better then the team we played earlier. Wish me luck.

KevinStarke
07-29-2005, 06:04 PM
Congrats man, good luck tonight you'll kill em.

D Breyer
07-29-2005, 10:37 PM
good prediction kevin- we played two, 32:00 periods (messed up i know), and after the first period we were winning 6-1. in the second period we let a few in... and the game ended 4-8. They were a better team then the team this morning, but the 3 they got in the second period were bogus.

for the first time today i met the Junior Varsity coach, and found out he lives not too far from me. He offered to give me a ride to the game tommorow morning, so I accepted his offer, it should be interesting getting to know him.

As for tommorow's competition, i have never seen them play- but from what i hear it should be a good game. with me luck.

crunch

KevinStarke
07-30-2005, 01:11 AM
Great job man.

mickyjune26
07-30-2005, 03:45 PM
way to go! It sounds like your team is conditioned really well!

D Breyer
07-30-2005, 04:44 PM
thanks mickey, and kevin.

just got back from my game today, we played a really good team, about the skill level of ours, and for the first half we really played hard and were kicking their ass... we were winning 1-0 going into the second half. the first 5 min into the second half they scored one, making it a tie.

Less then a minuite later, im out on the ice and this TERRIBLE skater is comming down the ice, he knew he would get hurt if he came past the blue line :) so he dumped the puck in from the red line... goal. the goalie had mishandled it, and somehow it went in... oh well

after that, with about 2 minuites left we scored, ending the game in a 2-2 tie, it was a very entertaining game.

As i just found out, we canceled our game for sunday because of the lack of players, so i am going to hit the gym tommorow instead :) it will be nice being able to work out and not have to schedual my training around hockey

thanks for the support

crunch

D Breyer
07-31-2005, 05:12 PM
Todays Session: Legs

Squats :(
45 x 10
95 x 10
135 x 10
185 x 6
205 x 4
225 x 2
235 x 1 (should have has somebody watch me for form... im not sure if i did a correct movement because it didn't feel right, so im not going to consider this a PR)
(I would really like some advice on how to organize my squat sets... what works for you guys?)

Alternating BB Lunges
95 x 16
95 x 16
95 x 16

Glute-Ham Raise (first time, took me like 15 min to figure out how the damned thing works and adjusts)
BW x 8
BW x 8
BW x 7

Leg Extentions
130 x 8
130 x 8
130 x 8

Leg Curls
130 x 8
130 x 8
130 x 8

Decline Crunches (plyo ball)
6 x 15
6 x 10

Discusting session today... i was so hyped up to get in the gym and do squats and ended up sucking at them :( i really need some advice on how to organize my squat sets, because i've just been kinda going in and doing whatever i feel motivated to do, and tell myself how many reps im going to do when i stand up with the weight. GHR felt pretty good, my hams were BURNING after i did the third set. advice on reshaping my leg day would be greatly appriciated :)

crunch

D Breyer
07-31-2005, 08:49 PM
took some mesurements today...

Mesurements:
(All Mesurements in Inches)

Arms: 12.5R 13L
Forearm: 11
Wrist: 7

Calves: 15.5
Legs: 17 at bottom 24 at top
Ankle: 10
Big Toe: 2.5

Hips: 36
Waist (Navel): 33

Chest: 38
Neck: 15

KevinStarke
08-01-2005, 01:00 AM
Solid workout man, good looking measurements too.

mickyjune26
08-01-2005, 06:01 PM
I don't like doing leg extensions or curls, because it puts more focus on my knees more than anything.

When I squat, I only have 3 heavy, heave sets. ex:
1 - 2 sets no or little weights for warmup.
Stretching
1 set mid-weight of 3 - 5 reps to get my mind ready
3 sets of heavy weights.

How heavy is heavy?
1st set I do about 6, though I could max at 7 or 8.
2nd set I do 5, though I could max at 6.
3rd Set I do 3 - 5, whatever it takes to max out.

I've been gaining about 20 pounds of strength each week. I do attribute much of that to newbie gains, because I'm doing leg strength training right for the first time.

Hope this helps,

D Breyer
08-02-2005, 03:11 PM
thanks mickey, i am going to try that for next workout

D Breyer
08-02-2005, 03:20 PM
Yesterdays Workout: Chest and Back

Deadlifts
135x8
185x6
225x3 (wanted 4)
225x2 (wanted 4)
245xfail
245xfail
225x1
WTF?

Speed Deads
135x8
155x6
(kevin helped me with these, as i was doing too many reps, for next workout i will do speed deads 165x3x8)

Wide Grip Lat Pulldown
90x8x3

Close Grip Pullup (assistance)
3 sets 8

BO UH BB Rows
65 x 8
95 x 5
95 x 4
75 x 8

DB Bench Press
40s x 10
45s x 8
50s x 6
50s x 5

Incline DB Bench
30s x 10 FORM
35s x 10
40s x 8
45s x 6

Assistance Dips
3 sets of 10

decent workout, need work on the lats. EXTREME doms today, and i have hockey later, im going to go to the gym and bike for a bit, and streach

mickyjune26
08-02-2005, 06:04 PM
I love cable rows for lats! Keep up your stretching. Stretch, stretch, stretch.

HEY your DB Bench is starting to get up there. Keep up the good work.

I'm guessing that being a player you want to get strong and big, but not slow. That must be hard. Quick and big are hard to mix, right?

D Breyer
08-02-2005, 11:19 PM
thanks for the support mickey- yea, being a defenceman i need to be quick, and powerful. they havne't been too hard to mix for me... i do a TON of plyometrics like box jumps, forward jumps, side jumps, you get the idea. thats helped me a lot in keeping my quickness.

hockey practice was alright tonight because i stretched a TON. for the past two days i have done a sort of PSMF at about 1000-1100 calories. tommorow i will go for 800, on mainly (gasp) protein shakes and tuna. wish me luck.

KevinStarke
08-03-2005, 02:17 AM
Great workout man. As for the speed deads do 165 x 3 for 4 sets and see how your feeling, i forced myself to do a full 8 sets of triples with 270 last week and I over worked my back so just do what you feel comfortable doing. Great workout over all though man good stuff.

D Breyer
08-03-2005, 01:24 PM
alright, thanks kevin, i will try that

PSMF SUCKS!!! i feel god damn skinny. i'm doing it mainly through 3, two scoop ON protein shakes (in water), with the exception of a 200 calorie breakfast (egg whites, reduced fat cheese, and 97% fat free turkey peperoni)

i dont have a scale to track my weight, but next time i am at my gym i check it out. it feels like i've lost 50 lbs the last 3 days.. im ALWAYS HUNGRY.

SW
08-03-2005, 01:40 PM
Join the club man. But I'm not doing PMSF ;). Keep with it, you'll lose weight alright.

D Breyer
08-03-2005, 10:22 PM
after a tough ass depletion workout (every body part, two-three exercises, and 15 reps), and having nothing but egg whites for breakfast and 3 ON shakes, im pretty much feeling like ****.

weighed myself today, i was going to be happy with anything under 175... 168. I am sure that is a lot of water weight but it sure is a hell of a start.

my hunger problems went away... for some reason 800 cals a day are filling me up.

D Breyer
08-03-2005, 10:23 PM
oh, and how is that for a depletion workout? enough/too much reps/sets?

D Breyer
08-04-2005, 03:07 PM
man did i sleep bad last night :( i was soooo hungry and tired and everytime i get out of my chair i feel light headed and dizzy...

i found out i did the depletion workout a bit wrong yesterday... i had pretty long rests in between each set, which i guess is bad for a depletion workout. for those of you who have done depletions in the past, how long do you rest for?

todays diet:
5 egg whites 1 yolk
1/2 cup skim low fat mozzerella cheese
6g fish oil
multivitamin
12 turkey (no fat) pepperonis
~250 calories

1 can chicken breast
250 cals

1/2 can of crab meat
35 cals

1 can chicken breast
250 cals

total: ~785

D Breyer
08-04-2005, 05:35 PM
i feel like a pig... cheat meal of two lean pockets ultra turned into four (first two were ****ty)... 800 calories, putting me at ~1400 for today. next cheat meal (sunday) for sure will not be this big.

oh man did it feel awesome to eat them though... mmmm carbs mmm good

SW
08-04-2005, 05:39 PM
DOn't feel bad about cheat day, I usually eat 2200-2700 per day, CUTTING. If I had to eat around 800 like you, I'd lose about 2 lbs of muscle a day and die in a week. Props to sticking with it.

D Breyer
08-04-2005, 05:45 PM
quite the opposite for me nick... if i ate 2700 calories a day i would gain 5 lbs of fat a day and die in a week...

thanks for the props man

pinky8713
08-04-2005, 06:59 PM
Dang dude, even 3,000 calories is nothing to me. I eat 4,000+ lol

D Breyer
08-04-2005, 07:15 PM
my metabolism is genetic i think... my dads whole side of the family is obese... except for my dad... (weird eh?)

D Breyer
08-06-2005, 12:41 PM
diet is going pretty good so far... i can see myself getting skinnier by the day, which is a pretty good feeling. hockey tommorow so today i am just going to take a break. my diet consists of any of the following to get me to ~800 calories/160g protein a day:

can of chicken breast: 200 cals
can of tuna: 200 cals
ON protein shake: 200 cals
and a ton of water...
6 fish oil caps
2 GNC mega men's multi

mmmm protein has never tasted so good

D Breyer
08-06-2005, 07:36 PM
I started a fitday to better keep track of my diet...

fixationdarknes
08-06-2005, 07:49 PM
Awesome. I started FitDay too around a month ago and I don't know what I'd do without it now.

D Breyer
08-06-2005, 08:52 PM
yea man, its sweet... took me a bit to get all my regularly eaten foods pluged in, but its really slick now

Canadian Crippler
08-07-2005, 01:10 AM
It's swell indeed, champ!

D Breyer
08-07-2005, 08:10 PM
today i had a hockey game, and i can finally feel the benifits of going hard in the weight room. i played my best game i've ever played, and it really helped that this game we vote captains for the second half of the season. we played our rival team, and beat them 4-1.

in the third period this kid was out front of our net (we had been sticking eachother the whole game) so im covering him, and he winds up with his stick and WHACKS me right in the shin, but i dont fall over (ref wasn't looking), and i didn't retaliate (just exchanged some words)

next shift, im covering the same dude, and he takes his skates and KICKS my skates out from under me. one of my players saw it, skates over and punches him in the face.. starting a huge brawl... punches, sticks, gloves, and helmets everywhere, it was insane because there was only one ref on the ice and it was tough for him to control it...

3 or 4 kids got kicked out of the game, and suspended for three more (including the kid that whacked/whipped me).... it was pretty intense stuff.

after i had gotten leg whipped i stayed out of the fight... because i didn't want to get suspended for three games, or hurt.

sorry for the rambling, now that i dont have a game for awhile, i am going to get back into the gym starting tommorow.


crunch

Canadian Crippler
08-07-2005, 08:32 PM
That is awesome haha. You can't be a team without the fighters bro. So why didn't you linch that asshat as well? Did you get in any good shots on anyone?

D Breyer
08-07-2005, 08:41 PM
yea, i check a lot but im a very clean hockey player... i still crush kids, but i dont like hurting my team by getting penalties :(

D Breyer
08-08-2005, 10:44 PM
Todays Session: Depletion workout from hell

Leg Press
2pps x 15
2pps+25 x 15
3pps x 15

Leg Curl
115 x 15 x 3

Row
60 x 15
70 x 15 x 2

Lateral Raises
10 x 15 x 2

Machine Curl
50 x 15 x 3

Chest Press
70 x 15 x 2
55 x 15

Calf Raises
255 x 15 x 3

Tricep Pushdown
50 x 15 x 3

Repeat ALL exception: ATF Squats substituted for Leg Press

ATF Squats (First Time)
95 x 15
115 x 15 x 2

Note: Very strict rest time (stop watch) 45 seconds between sets, 60 seconds between exercises

Cardio
Stairmaster lvl 15 Aerobic Mode

WOW this session kicked my ass... 15 rep ATF squats are tough.

could somebody critique my PSMF diet? it is in my fitday. Diet sorta went to **** this weekend, so I jumpstarted my PSMF cycle this week with a depletion workout, and will have another one tommorow.

After Workout Weight: 167.5

Behemoth
08-09-2005, 05:18 PM
Todays Session: Depletion workout from hell

Leg Press
2pps x 15
2pps+25 x 15
3pps x 15

Leg Curl
115 x 15 x 3

Row
60 x 15
70 x 15 x 2

Lateral Raises
10 x 15 x 2

Machine Curl
50 x 15 x 3

Chest Press
70 x 15 x 2
55 x 15

Calf Raises
255 x 15 x 3

Tricep Pushdown
50 x 15 x 3

Repeat ALL exception: ATF Squats substituted for Leg Press

ATF Squats (First Time)
95 x 15
115 x 15 x 2

Note: Very strict rest time (stop watch) 45 seconds between sets, 60 seconds between exercises

Cardio
Stairmaster lvl 15 Aerobic Mode

WOW this session kicked my ass... 15 rep ATF squats are tough.

could somebody critique my PSMF diet? it is in my fitday. Diet sorta went to **** this weekend, so I jumpstarted my PSMF cycle this week with a depletion workout, and will have another one tommorow.

After Workout Weight: 167.5

OUCH! hurts when youre there love it when youre done, don't we all know it. :cool:

I noticied this at the beginning of your journal "Being 14 I can't drive myself to the gym (which really sucks), so sometimes my routine gets off a little bit... I try as hard as I can to stick to this."

I can totally relate to that bro, I got real serious into lifting I think when I was 15 and still could not drive. It was so hard to convince anyone to take me to the gym. But I still progressed well training a little bit more sporatically and it taught me a greater feel for recovery instead of just go train legs because it was monday or whatever. Peace and I'll check back :windup:

D Breyer
08-09-2005, 06:34 PM
thanks man, good to hear from somebody that has been in the same position as me. i can't wait for high school to start, because i can just use the schools gym after school.

thanks for stopping by

Behemoth
08-09-2005, 07:03 PM
thanks man, good to hear from somebody that has been in the same position as me. i can't wait for high school to start, because i can just use the schools gym after school.

thanks for stopping by

You betcha bro. Hit them weights in the school hard so all the girlies swoon too :cool:

D Breyer
08-09-2005, 07:07 PM
yea, thats probably the biggest comp weightlifting can give to you... other then of course better proformence in sports. lol

SW
08-09-2005, 09:18 PM
LMAO @ "teh fight". Shoulda cracked the bitch over the head with yer stick and then chopped a finger off with your skates when he hit the ice...my personal opinion....couldn't have hurt your team any worse than it was at that point lol.

15 rep anything sucks, but atf squats is just brutal. Much deserved props from here.

D Breyer
08-09-2005, 10:55 PM
thanks nick, next time there is an all out brawl, i'll for sure try that...

just got back from hockey practice... BRUTAL on no carbs. I also just found out that next monday is football tryouts :( i haven't even had my football pads on since last winter, let along practiced... It should still be fun though. My plan as of now is to cut to the first day of school, then maintain for ~2 weeks, and the bulk

mickyjune26
08-10-2005, 10:55 AM
Way to go on the game! Good job on keeping your cool. That will get you a lot further than blowing up everytime something doesn't go your way.

I can't believe you aren't eating any carbs. That must make you feel like junk! What about B-rice? It has so good, clean energy a 0 sugars. Keep it up!!!

D Breyer
08-10-2005, 05:44 PM
thanks micky, yea no carbs sucks... what is B-rice? where can i find it?

today was another off day, i am working out tommorow. i had my favorite food ever (cheat meal) for lunch today SUSHI!!! at mall of america. Football starts next monday, im getting new shoulder pads.. but im not sure what kind to get.... anybody have input on good lineman pads?? (nick)

D Breyer
08-11-2005, 12:55 PM
CRAZY depletion session again today, same as above... 15 rep squats almost threw up, but my body didn' thave much in it to throw up :(... 5 lbs to goal (165.7)

diet has been going alright, i've pretty much been living ON whey (no pun intended?). im seeing a noticable differance in the mirror, its pretty sweet...

football starts monday, 2 practices a day for 2 weeks (my maintenance weeks) 7AM to 12:30AM, its going to be TOUGH.

mickyjune26
08-11-2005, 09:31 PM
B-rice is brown rice. I like it with chicken and fat-free cheese. You know you're working hard when you almost throw up. I've got to be honest - that only happens to me when my body is struggling for energy, because I haven't eaten enough carbs.

Hey, you're losing weight though. The result is awesome! 200 to 165! Amazing! How many months did that take?

D Breyer
08-12-2005, 04:34 PM
thanks micky- i started about march... so 6 months, im pretty proud of myself. Brown rice is awesome, i just had some today at PF Changs (OMG CHEAT MEAL) i had beef/chicken lo mein, and have about 2 hours left in my refeed. I'm pretty excited to start bulking, i bet its more fun then these crappy depletion workouts.

MM
08-12-2005, 10:05 PM
Nice looking workouts, Crunch. Keep the pedal down on the depletions, man.

D Breyer
08-15-2005, 01:57 PM
first football in a long time for me today... i was pretty angry when i got my helmet... its like 2 sizes too big, made up for by the 3x too big pads and 10x too big ear pads (i look like a goof, and it feels like it weighs 30 lbs).. aside from that... practice went good, we pretty much just talked, ran through a few drills, and did conditioning. conditioning really made me mad because nobody would suck it up and work hard. i wish i could just take my team to ONE of my hockey conditionings... then they would learn. aside from that, conditoning was really easy for me (being that i am very well conditioned). it was fun meeting my team, but when i met my coach... thats a whole differant story. i am by no means a racist, but my coach is seriously from the hood. he was like a kicker in 5th grade and thinks hes the god of football. i think he should stick to basketball and learn to pronounce "this" "brother" and "football" correctly.

sorry for teh rant

crunch

D Breyer
08-16-2005, 10:45 PM
another rough day at football... im not sure when/if to train because all of our practices are balls to the wall. I think i am going to try to go tommorow for a chest/back day before football... its been awhile since i've had a good heavy workout, i'm due for one.

capn

D Breyer
08-17-2005, 12:28 PM
Todays Workout: Chest, Tris, and Shoulders

Warmup
5 Min Stairmaster (warmup pace)

BB Bench Press
45 x 12
95 x 12
105 x 8
115 x 6
115 x 8

DB Incline Press
35s x 10, 8, 7

DB Flies (first time doing them)
20s x 10
25s x 8, 8

Skull Crusher (sorta light)
45 x 8, 8, 8

Pushdown
50 x 8, 8, 8

CGBP (Pause at bottom 2 seconds)
75 x 8, 8, 7

Military Press (first time)
45 x 10
55 x 8, 7, 6

Front Raises
12.5 x 8, 8, 8

Lateral Raises
12.5s x 8, 8, 8

It was good to get back into the gym... I can feel that i've lost a little strength in all of my exercises. I have been increasing my calories a ton because of my 2.5 hour football practices and 1.5 hour hockey practices, in the same day, and i am pretty proud that i have only gained a pound (166.3). well, football in 2 hours for me, then hockey an hour after that... i'm in for quire the workout.

-capn

mickyjune26
08-25-2005, 10:46 PM
Capn - Keep it up! Your hockey and football should make you mean little player.

Where are your posts?

D Breyer
09-03-2005, 09:20 PM
hey guys, i'm back.. i had a one-entry new journal, but decided to keep this one instead...

i've been EXREMELY busy to no end with school work, hockey, and football.

i had my first football game yesterday and it sucked ASS... we lost 24 - 0. the coach had me at starting tight end, and i cant catch worth a damn, so that really took my team down. anybody have any tips for catching a football????

for hockey, its pretty awesome, i got my schedule for school the first day and it had "hockey - 7th period - weight room" it was an amazing feeling. i didn't know that the people that play hockey get to lift weights EVERYDAY after school (well alternating plyos outside with weight training). its a pretty fun time to hang with the guys from the team, and get stronger at the same time. i'll post up some of those workouts as i do them, they are full body workouts made up by our strength coach. the sucky thing is that if i dont make the team (which is very very possible), i dont get to take the class anymore, and 7th hour turns into a study period for me... so hopefully i make the team! maybe this will be come insentive in the gym to bust my ass and make it... wish me luck!

Todays Session: LEGS/forearms

Warmup
5 min stairmaster

Squats
95 x 10
135 x 10

(working sets:)
185 x 5 (EASY)
195 x 5
205 x 5 x 2
215 x 3 (OUCH)

Speed/Endurence sets (bored?)
135 x 20 x 3 (FEEL TEH BURN)

Leg Press (still in endurence mode)
3pps x 12, 12
3pps+25 x 10,10,12

SLDL (slight bend in knees)
135 x 8
155 x 8
165 x 6, 3 (could have done 6 if my grip hadn't decided to take a break)

Wrist BB Curls
40 x 8 x 3

(all sets supersetted:)

Rope Wrist Curls (PVC Pipe/Rope)
5 lbs - up and down two times x 3 (next week moving the weight up to 10, 5 lbs used to feel heavy after the wrist curls :))

Great workout, my legs are pretty much jello. Picked up some whey today, good stuff. also this new GNC thermo burst... i recommend it for GNC shoppers. 20 dollars/90 pills @ 65mg caffeine/ea.

D Breyer
09-03-2005, 09:23 PM
oh and i weighed myself today... 167 :) i'm happy with only gaining 2 lbs, because i look pretty damned good in my comparison shots i took today. i also just measured my waist, 32 inches at the navel, i took off an inch or two so i'm pretty stoked about that :) :) :)

D Breyer
09-05-2005, 09:19 PM
WOW insane DOMS in my quads/hams since my last workout. those 20 rep squats took a ton out of me. Hockey training, football, and then hockey game tommorow (2 differant hockey leagues) so wish me luck...

i think i am going to try and warm up more before i start my workouts next time... i think that would help me with the doms.

D Breyer
09-06-2005, 11:07 PM
today went pretty good. in gym class my DOMS was almost unbearable. i ran around the gym a couple times to losen up and that seemed to do the trick for me... streaching seemed to make it worse. After i cooled down from gym my legs started acting up again, and a few hours later i had hockey training. At hockey training it was the same as in gym class... if i take 5-10 min to warm up (joging) my legs do fine. I used this trick for my football practice and my hockey game later that day, and in my hockey game i played fantastic. we crushed the team 8-1 and our coach moved me up to center for the last period... it was totally differant from defence but a bit more fun because you get the puck more and can create more scoring oppourtunities. Football game tommorow, it should be fun. I am starting offensive tackle (no more tight end for me, cant catch LOL) and starting weak side linebacker. Football tommorow should be fun.

-drew

D Breyer
09-08-2005, 06:14 PM
yesterdays football game went alright... we lost 6-0 it was a good game though. today i had hockey training:

Chest Series x 2
20 pushups
20 resistance band presses
20 resistance band flies
as many pushups as possible (aimed for 5)

Back Series x 1
manual resistance pullovers x 12
manual resistance sitting rows x

Shoulder Series x 2
MR lateral raises x 10
MR upright rows x 10
MR shoulder press x 10

Abs:
Iron Crosses x 12 each side

D Breyer
09-10-2005, 01:56 PM
Todays Session: Back, Chest, Triceps

Deadlifts
135 x 10
185 x 8
WORKING SETS
235 x 5
235 x 4
235 x 3
235 x 1 OUCH!!!!!!
(these were very sloowww reps, i've gotta work on it so i can get 5x5 smoothly)

Speed Deadlifts
185 x 3 x 5

Lat Pulldown
60 x 10
80 x 5 x 4
90 x 4

Sitting Rows
100 x 8
110 x 6 x 4

Bench Press
45 x 12
95 x 8
125 x 5 x 3 (i could have done 2 or 3 more sets but my spotter had to go :()

Incline DB Press
40s x 8
45s x 5
45s x 4
40s x 5 x 2

Close Grip Bench Press
85 x 8
95 x 4.5 (pause reps WOW ran out of gas)
95 x 5 (spotter help on last rep)

Pushdowns
50 x 8
60 x 8
60 x 6
50 x 8

French Press
55 x 8, 8, 6
45 x 8

Stairmaster
20 min varying speeds 6-12

Incline walking 5 min

TONS OF STRETCHING (hockey GAME tonight)

D Breyer
09-12-2005, 08:36 PM
Cardio Session Today:

5 min stairmaster warmup

20 Min Tredmill (7.5 working up to 8.5 for last min)

10 Min Stairmaster (Aerobic @ Level 15)

12 Tredmill Sprints (9.0, 9.5, 10.0 x 4, 10.5, 11.0, 10.5, 10.0, 9.5, 9.0 into a cooldown)

Great session today... new caffeine pills are like CRACK.

D Breyer
09-14-2005, 08:07 PM
lifted with the hockey team today... cramed it into a half hour, i wanted to do more but i had football :(

Chest Series x 3
20 pushups
20 chest press
20 chest flies
as many pushups as possible (around 5)
flies/presses done with resistance bands

Barbell Military Press
55 x 6, 5, 4, 3, 2, 1 (were a bit light, 10 seconds rest between each set)

Barbell Squats (stayed light for football practice... the coach told me i had perfect form)
135 x 12 x 3

DB BO Rows
35 x 15/arm x 2
45 x 15/arm

there was more in the workout but i just didn't have time to do what was left...

decent session today, i wish i had more time.

D Breyer
09-16-2005, 09:07 PM
today i had football... got into trouble and ended up running 16 laps around the football feild (4 miles??) and before my football i did a full workout for the hockey team, i dont have the exact workout but i did squats, lunges, some chest supersets, and a lot of core work. After football I had a hockey game... i got there and we only had 7 players. (5 players on the ice, 2 switchers WOW) and 5 min into the game one of our players got thrown out. so we played a WHOLE game with 6 players and beat the team 2-1. I played awesome... i seriously think i play 25x better with this new caffeine pill stuff from GNC (66mg pills x 3 = about 200mg caffeine). Good day today, 2 more games tommorow.