Monday - Back/Legs

Well, I wasn't able to do deadlifts today and everyone told me not to go to the gym. I told myself well I'll just do these few workouts; a few workouts turned into a lot which turned into everything but deadlift. My finger isn't broken, but it's surely mangled all to hell. My energy in the gym today was out of control however I did have to stop lockouts before my finger ripped from my body.

Monday - Back/Legs #s
BB Rows - warmup 135x8 225x8 working sets 285x5 315x5 335x5 M-H
BB Shrugs - warmup 225x8 working sets 335x5 355x5 375x5 M-H
15pin Strapped Lockouts working sets 405x5 505x5 535x3 (finger pain) M
Underhand pullups 4 4 3 4 M (grip gimped because of finger lol)
Legpress warmup 540x8 630x8 working sets 720x8 810x8 900x8 M
Pulley Pullups 75x5 85x5 95x5 M-H
Exercise Ball Situps 25 25 25 M-H

Cardio:
10 minutes on elliptical, 117cals/1.1 miles



edit: I looked at it after the gym, it looks worse....

Saturday - Practice

Saturday: I don't normally log about my practices because I'm usually too damn tired or there isn't that much to talk about.  We're starting to get into our starting lines and I played nose tackle all day today (except for like 5-6 plays at o left guard).  I broke my left pinky finger and I apparently missed the memo on "red means stop" I knocked the qb over a few times and I sacked him hard one time (luckily it was the 2nd string QB rofl).  Overall beat some real ass at scrimmage.

Friday - Shoulders/Bis

Friday, legs are exhausted from squats yesterday, but thankfully I'm not really doing anything with legs aside from power cleans. After I got a bit into my overhead press' I started feeling my arms just absolutely exhausted and the joints (elbows/shoulders, etc.) sore. I stopped early on preacher's curls and I think i've figured out something that's been given me A LOT of pressure on my arms/elbows/shoulders. Zercher squats. I'm done doing them for a while my arms in general hurt like fuuuuuuuuu.

Friday: Shoulders/bis
Overhead press warmup 45x10 45x10 working sets 135x8 155x8 175x5 H
Power Clean warmup 45x8 working sets 145x8 165x7 (lost count lol) 185x8 235x1(this was meant to be 3...) H
Preachers Curls warmup 30x8 working sets 90x8 95x8 - stopped elbow joint pain
Lateral Raises 60x8 70x8 80x8 M-H
Hammer Curls 25x8 30x8 30x8 M-H

No cardio

Thursday - Legs

Thursday, I don't feel like going to the gym. My back is aching just a bit (mostly lats/traps) I'm feeling a tad lethargic and overall just nervous about the gym. I push myself and go. I get there and someone is doing t bar rows in the squat rack for literally 30 minutes before I can start squatting... rage.

I turned this workout around and again had an explosive leg workout and set another PR. My last 2 reps of my 475 squat were SOOOOO low. 2" below parallel, first 6 were standard parallel. First time doing lunges in a bit, feelsgoodman.jpg. Shoulder pain is still there. Another note: I only really do calf raises for a good stretch in my ankles/calves not for bb'ing or really any other purpose.

Thursday - Legs
Back Squat warmup 45x10 135x8 225x5 315x5 working sets 385x8 435x8 475x8 H
Calf Raises 90x10 135x10 135x10 E-M
Zercher Squat 225x8 245x8 255x8 M-H
Walking BB Lunges 40xHack/Stack (approx 10 reps each leg) 40xH/S 40xH/S M-H
Leg Curls 185x10 200x9 210x6 H
Shoulder rehab 10x15/8 15x15/8 15x15/8 M-H

No cardio, losing too much weight as it is. 263lbs. from 270 3 weeks ago :S

Tuesday - Chest/tris

Tuesday, strong back pain.  Everything was a chore to complete and cardio was a fukin' nightmare.  I had a slight pull in my right lat during my last rep of flat bench.  Overall it was a solid workout because it took a lot of heart to complete and my weight/reps was right about where it needed to be.  After incline/flat bench press I was feeling pressure in my tris/chest already so I took weighted dips easy and just did bodyweight.

Tuesday - Chest/Tris
Flat benchpress warmup 45x10 135x8 working sets 235x8 265x8 275x8 H
incline benchpress working sets 195x8 210x8 215x8 H
Dips 0x10 0x10 0x8  M-H
DB Butterflies warmup 60x8 working sets 120x8 130x6 140x4  H, bis tired from yesterday
Rope Pushdowns 50x10 57.5x8 65x8 M-H
Bar Pushdowns 95x10 105x8 115x6 H
Shoulder Rehab 10x15/8 15x15/8 15x15/8 M-H
Exercise Ball Situps 25 25 25 M

Cardio:
Stairstepper 15minutes 30s intervals 82steps/min 24steps/min

Monday - Back/Traps and rant time

I have a few things to vent about before posting my log #s.

Firstly, holy fark that was A LOT of back volume. I'm not looking forward to waking up tomorrow or Wedsnesday, i'm skurred. The amount of volume and weight also played havoc on my calluses/hands which plays into my second paragraph.

<rant>Secondly, let me tell you a little bit about my current gym manager... 5'8" manlet around 160lbs. and ego the size of a Jay Cutler sized man. He always talks about how badass he is and all these bodybuilding things he does. He wasn't always the manager of this gym he used to be the manager of another branch on the other side of town. One day he was visiting/working at my gym a few months ago and my buddy said he was knowledgable about things so I asked him to take a look at my current split. He basically went up and down and said everything that was wrong about my body, I carry too much fat on my legs, looked at my squat #s at the time (like.... 465x5?) and kept talking about how he'd love to have a contest of strength. Basically, he was an arrogant fuk. Glad he wasn't the manager of my branch at the time...

He's now the manager of this branch and is always around; all of the friends I had that worked at the gym have since quit and they're constantly hiring new people to deal with this guy. He happened to be done with his shift and was doing some phaggy time shoulder exercises and saw blood dripping off my hand while I was deadlifting. It's a regular occurrence for me to break calluses especially during back day. He approaches me and says "If you want to stay you need to go get that bandaged". He saw blood and it looked like his vagina was aching sore. So I rolled my eyes went and got a knuckle bandage and immediately it ripped right back off during my sets of lockouts. Got another bandage, it ripped off next set and I left it off. I was using straps and I was cleaning the bar so idgaf. Basically he's a phaggy time manlet who can't stand pain, blood, or effort because he's probably never played a sport or achieved anything. </rant>


Now for the log, pullups weren't max effort I'm working on form and I was deep into my back workout also. Deadlifts just make me fking angry because I'm so bad at them... I used to deadlift 495 for reps when I was in high school and deadlifted as high as 575 in powerlifting meets...

Monday - Back/Traps
Power Clean (part of deadlift warmup) 135x5 135x5 E
Deadlift warmup 45x5 135x5 225x5 working sets 355x5 385x5 415x3 M-H
Barbell Shrugs (straps) warmup 135x5 225x5 working sets 315x8 335x8 355x7 H
Barbell Rows (straps) 225x8 275x8 295x7 H
Lockouts (straps) warmup 315x8 working sets 405x8 455x5 515x4 M-H
Wide Pullups 2 3 4 3 M-H
V Bar Rows warmup 90x5 working sets 180x8 205x8 225x8 M

Cardio:
stair stepper 15 minutes intervals 30s 84steps/min 30s 24steps/min M-H, this was tough after all that back volume due to soreness

Friday - Shoulders/Bis

I know basically no one reads this log, but I want to explain the method to my madness on how the exercises I do today affect actual football training.  Today is shoulders and abs and by working my "assistance" muscles I feel I'm going to strength my rotator cuff and core for more explosive moves like squat/power clean/bench press etc. to equate to more powerful starts off the line in football.  In other words, I have little girl shoulders that need to be trained.

Today was a great day, set a nice PR in power clean and on strict oh press.  Did some volume work for oh press afterwards, 3x3 didn't feel like enough.

Friday - Shoulders/Bis
Overhead Press warmup 45x10 135x3 working sets 175x3 185x3 205x2 H
Overhead Press volume 135x8 135x8 135x10 HHHHHH
Power Clean warmup 45x5 135x3 working sets 195x3 205x3 225x3 M-H
Preacher's Curl warmup 45x10 working sets 95x5 105x5 115x5 M-H
French Curls 60x5 70x5 75x5 H
Lateral Raise 60x5 70x5 80x5 M-H
Rope Crunches 95x10 105x10 115x10 M-H

No cardio, practice tomorrow....

Thursday - Legs

Wow. Thursday leg day was intense. I didn't hit my goal of 550x3 squat, but I still made a PR and I'm still feeling very, very strong. I nearly blacked out like 3 separate times today. My last rep on 535x3 was a bit high, but I was freaking out. Zercher squats were super low. No cardio today, but I did speed squats today and did some bullsht "spartacus" training with a buddy on wedsnesday night for fun(some 25 minute circuit involving a ton of quick, bodyweight exercises).

Thursday - Legs
Back Squat warmup 45x10 135x5 225x5 315x5 405x3 working sets 485x3 515x3 535x3 H, last rep was high
Zercher Squats working sets 275x3 295x3 315x3 M-H, elbows tense
SLDLs 135x8 225x5 315x3 M-H, gotta work on form and get back to this
Speed Squats 225x15 225x15 225x15 M-H, cardio
Laying Leg Curls 185x6 200x6 210x6 M-H
Exercise Ball Situps 25 25 25 M-H
Shoulder Prehab 10x15 15x15 15x15 M

No cardio

__________________

Tuesday - Chest/tris lol

I haven't updated in a while, I've been really busy. Practice this weekend was brutal and rewarding and I have a cute battle scar. I took a break off my back workout on Monday and I had the most explosive chest/tri ever today.
My new split for 12 weeks is:
Mon: Back/Traps
Tues: Chest/Tris
Thurs: Legs
Fri: Shoulders/Bis
Sat: Football
Sun: Football

Tuesday chest/tris log#'s
Flat Bench warmup 45x10 135x5 225x5 working sets 285x3 305x3 320x4 M-H
Incline Bench working sets 235x3 260x3 280x3 H
Weighted Dips 90x5 90x5 90x5 M-H
DB Butterflies warmup 60x5 working sets 120x5 130x5 140x5 150x5 H
Underhand Pushdowns 87.5x8 95x8 105x8 M-H
Bar Pushdowns 95x8 105x8 115x8 M-H
Rope Pushdowns 65x6 72.5x5 stopped, shoulder pain
Tricep Extension 55x8 60x8 65x8 H
Exercise Ball Situps 25 25 25 H
Shoulder Prehab 10x15 10x15 10x15

Cardio:
stair stepper 30s intervals 15mins 24steps/min 82steps/min M

I'll post some pics of my battle scar later.

Friday - Chest/Tris

Friday

FUCK YES!!!

My rotator cuff MUST be getting stronger/healing because this was one of the best chest workouts in a really long time. I probably left 5lbs. on the bar for flat bench and maybe as much as 10lbs. on the bar for incline bench.

I also took around 10-12 pictures post workout, my first bb.com pics.

Log #s
Flat Benchpress warmup 45x10 135x5 working sets 255x5 285x5 300x5 M-H
Incline Benchpress working sets 205x5 225x5 235x5 M
Dips 0x10 45x6 90x4 M-H
DB Butterflies warmup 60x8 working sets 110x6 120x6 130x6 M-H
Reverse Pushdowns 80x8 87.5x8 95x8 H
Rope Pushdowns 65x8 70x7 75x6 H
Tricep Extension 55x8 60x8 65x8 M-H
Exercise ball situps 25 25 25 H
Shoulder Prehab/Rehab 10x15 10x15 10x15 M-H

No cardio,

pics can be seen at http://s148.photobucket.com/albums/s38/WGalczak/1-14-11%20Post%20chest%20workout/

Wedsnesday - Cardio/Prehab

Not too much to say about today, Monday/Tuesday cardio was lacking and I did it today.  My shoulder feels great after doing prehab for it Mon and Tues so I did it today too.

Shoulder prehab 10x10 10x12 10x12
Exercise Ball situps 20 20 20

cardio:
5 minutes at 3mph on treadmill warmup
stairstepper 24steps/min 30s 82steps/min 30s 15 minutes of intervals.  Wasn't as hard as last time, but still challenging.  I may try to just up this 83-84-85 for a while.

Goals and Info that I posted on 01-04-2011

Also going to update with some lifting #'s/stats for August 1st
260lbs. 12-15% bf(disregard aesthetics, acquire speed)
BB Squat 550x8 and/or 600x3 whichever comes first
BB Benchpress 225x25+ and/or 375x3 and/or 405x1
BB Deadlift 550x3 and/or 600x1
INCREASE CHINS STRENGTH, GRIP STRENGTH

Current stats for comparison:
266.6lbs. post wo/meal 18% bf
BB Squat 465x8 or 495x5 or 535x2
BB Benchpress 265x10 or 315x4
BB Deadlift 455x3

Since I'm adding everything else I'll add my supplement profile:
Higher Power ZMA (Taken irregularly, need to fix this...) 3capsules before bed
Dymatize Creatine Monohydrate 5mg pre wo 5mg post wo
Various ON Whey/Higher Power Whey proteins
Dextrose 50g taken with 50g of protein post wo
Glutamine 3g taken 2xday
Offbrand Multivitamin in morning
Animal Pak at night
Offbrand Glucosamine/Chondritin 1pill/day
Fish Oil 3g taken 2xday


This was posted in http://forum.bodybuilding.com/showthread.php?p=609272253#post609272253

I am going to try to take this blog as seriously as possible even though it didn't necessarily get started from a serious standpoint.  Having other people watch your progress (or no progress) encourages you to keep working.

Monday and Tuesday workouts

I DID workout on Monday, I just immediately fell asleep after PWO and a bit of TV so I didn't post. I'll merge Monday and today's workout together.

Monday was the first day I've EVER used lifting straps (lolwut?) in like 8 years of lifting. Was never allowed to use them due to powerlifting, but I've realized for back/trap days I'm going to need them unless I want to be limited by bloody calluses and grip strength. I'm working on my pitiful upper-back strength and doing strict form pullups. My right rotator cuff is still in quite a bit of pain and I'm trying to rehab it while lifting. I REALLY do not want to deload purely due to this, I'm still at least 2-3 weeks away from a deload. I feel guilty about no cardio, but I had a solid weekend of practice and conditioning.

Monday: OH Press/Lats/Traps/Biceps
Overhead Press: warmup 45x5 135x5 working sets 160x5 175x5 185x4 H
BB Rows: warmup 135x5 225x5 working sets 285x5 315x5 335x5 H, last 2 reps cheat straps
BB Forward Shrugs: warmup 225x5 working sets 315x6 335x5 355x5 M-H straps
Underhand strict pullups "med grip": set of 3 set of 3 set of 3 M embarassing
Standing T-Bar Rows: warmup 135x5 working sets 205x5 230x5 240x5 M-H straps
Preachers Curl: warmup 80x5 working sets 100x5 110x5 115x4fail H
Double Pulley Pullups: working sets 65x5 75x5 85x5 H,
Exercise Ball Situps: working sets 0x15 0x15 0x15 E, good stretch
Shoulder prehab: 5x8 5x10 10x10 10x10 M mild right shoulder pain

I did some extensive shoulder stretching with a flat bar off a pulley also.

Cardio: 5 minutes on elliptical

Tuesday, time to do squats. I felt extremely strong on leg day again and broke some PRs again. My squats were SUPER deep (no atg, but about 1" below parallel). My last set of squats was 4 reps instead of 5 because I don't have a spotter and I was too much of a vagina to risk dumping the bar because the 4th rep was a hardcore grinder. Legpress per the usual was more hassle than it seemed worth. I'm trying to take legpress/calf raises very carefully(not light...) because my right ankle was sprained a few months ago and is still a bit tender. It's weird I don't feel it AT ALL doing squats. Did lateral box jump 30second circuits today along with exercise ball squats. Overall was a fantastic workout.

Tuesday: Legs
Squats: warmup 45x5 135x5 225x5 315x5 working sets 425x5 475x5 505x4 H
Zercher Squats: working sets 235x5 255x5 275x5 M-H, nice ab burn
Legpress: warmup 630x5 working sets 810x5 860x5 900x5 M
Half Exercise Ball Squats: 0x10 1fall 10x10 3falls 25x10 0falls(lolwut?) M
Exercise Ball Situps: 0x25 0x25 0x25 M
Lateral "Mid Box" Jumps 30s: 8each leg 11each leg 11each leg M-H, endurance limit
Calf Raises: working sets 90x10 115x10 135x10 M, right ankle discomfort
Shoulder Rehab: 5x10 10x10 10x10 M right shoulder still hurts mang

No cardio lul. I owe myself some cardio on Weds.

One other thing to say about this week is that this is the last week of one of my 12-week clipboards that I use. I'm going to alter my workout/routine for the next 12 weeks and try to fit into a 5-day split that maybe is a little easier on my lower back (lol back day before squat day). If anyone has some suggestions on a 5-day routine that includes squat, deadlift, overhead press, benchpress and extensive lat training all on separate days let me know. I'll probably end up making a Frankenstein routine per the usual.

Introduction

This will be a blog outlining my goals of playing Division 1 college football and eventually to play in the NFL.  I may update this intro post a bit more later, but for now my starting stats.

6'1"
268lbs.
Benchpress 315x4
Squat 495x5
Currently play in NMPFL as a defensive nose tackle.