Andrew G.\'s Journal (Preparing for Football)
 

Well its about time I started a Journal, I need to keep track of what im lifting, and a little feedback along the way would be great [img]/forum/images/graemlins/grin.gif[/img] So here goes nothing!

Right now im working for strength, and I know my body pretty well, and what im doing currently is working pretty well! My body responds really well to the 4-8 rep ranges.


Saturday 2/7/04 - Chest/Back

Bench Press - 3 min rest
230 x 5
230 x 5
230 x 4
230 x 5
230 x 6 (Mentally prepared big time for this, surprised myself)

Barbell Rows
165 x 5
165 x 5
155 x 5
155 x 5
145 x 5

Incline DB Bench (individual dumbbell weight)
80 x 6
80 x 5
80 x 4
75 x 5
75 x 5

Dumbell Pullovers (I LOVE THESE!) Arms bent to emphasize lat's
55 x 8
55 x 7
55 x 6
55 x 5
55 x 5


I'll be incorporating more lifts as my endurance increases. I am really busting my butt on these lifts, so I feel it big time post-workout.

Re: Andrew G.\'s Journal (Preparing for Football)
 

great workout ... whats your split looking like? Are there any O-lifts there like the snatch, clean, jerk etc? Those are some of the most important lifts for any athlete

Re: Andrew G.\'s Journal (Preparing for Football)
 

Thanks for replying PiZ! My Split looks like this:

Day 1: Squats/Deadlifts (more lifts will be added as my endurance increases)
Day 2: Chest/Back
Day 3: Biceps/Triceps/Forearms
Day 4: Rest
Day 5: Squats/Deadlifts
Day 6: Chest/Back
Day 7: Biceps/Triceps/Forearms
Day 8: Rest
... Repeat

Since im not totally breaking the muscle down, like a hardcore BB workout would have me do, I can get away with less recovery time between workouts.

I will be adding calves in there soon, probably on my Squat/Deadlift day.

Olympic Lifts you say? I will definitely have to incorporate them soon, as I said, im working on increasing my endurance, so i'll probably add the clean as my first lift on Bicep/Tricep day, because I really doubt I would be able to do much after busting my *** at Deadlifts/Squats.

Re: Andrew G.\'s Journal (Preparing for Football)
 

I look forward to reading your journal, Andrew! [img]/forum/images/graemlins/cool.gif[/img]

Re: Andrew G.\'s Journal (Preparing for Football)
 

[ QUOTE ]
I look forward to reading your journal, Andrew! [img]/forum/images/graemlins/cool.gif[/img]

[/ QUOTE ]

Thanks Tuf! I'm psyched your going to read my journal! I won't let you down! [img]/forum/images/graemlins/grin.gif[/img]

Re: Andrew G.\'s Journal (Preparing for Football)
 

Alright, today is Biceps/Triceps/Forearms (w/ specific grip training)

Im really enjoying doing 5x5 for all my lifts, I can really feel my muscles being stressed. I'll be performing 2 lifts for each bodypart, but I may go up to 3 today, considering my endurance is already increasing.

My day should look like this:

Biceps - Barbell Curls 5x5
Triceps - Skull Crushers 5x5
Biceps - Alternating DB curls 5x5
Triceps - French Presses 5x5
Biceps - Hammer Curls 5x5
Triceps - Oldschool extensions 5x5
Grip Training - Timed holds on my #1 and #2 gripper, 2 sets each hand
Forearms - (Behind the back wrist curls + dropset) x 5
Static Holds for time x 5

Should take about an hour and half to 2 hours, not too long for my body, and tommorow is my rest day, so it should be fine.

Re: Andrew G.\'s Journal (Preparing for Football)
 

[ QUOTE ]
Thanks Tuf! I'm psyched your going to read my journal! I won't let you down! [img]/forum/images/graemlins/grin.gif[/img]

[/ QUOTE ]
LOL Awesome. [img]/forum/images/graemlins/grin.gif[/img] From your arm workout plan, it looks like you are going to stay true to your word! [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/cool.gif[/img]

Re: Andrew G.\'s Journal (Preparing for Football)
 

Here you go Tuf! Not as strong as i'd like to be in the arms department (or any department for that matter), and i'll never be satisfied at a certain weight, but here goes, enjoy!

10 minute warm up on Eliptical

Barbell Curls Good form, 90 sec rest
90 x 5
80 x 5
70 x 5
60 x 5
50 x 5

Skull Crushers 90 sec rest
80 x 5
70 x 5
60 x 5
50 x 5
50 x 5

Alternating DB curls 90 sec rest, Weight per DB
40 x 5
35 x 5
35 x 5
30 x 5
30 x 5

French Presses 1 DB, 90 sec rest
80 x 3 (bit heavy)
70 x 4 (almost got 5th rep)
65 x 4 (eeek)
60 x 4 (almost 5)
50 x 5 (there we go, hit 5)

Hammer Curls 90 sec rest, weight per DB
40 x 5
35 x 5
35 x 5
30 x 5
30 x 5

Oldschool extensions 90 sec rest, great exercise OS, but I think its gona take some getting used to [img]/forum/images/graemlins/grin.gif[/img]
50 x 5
40 x 5
40 x 5
30 x 5
20 x 5

Behind the back barbell wrist curls w/ dropset
(90 to failure (probably 8 reps, wasnt counting) drop to 60 to failure) x 2

Captains of Crush Grip work
#2 hold, Right hand, .25 inch - 30 seconds
#2 hold, Left hand, .5 inch - 30 seconds
#1 hold, Right hand, closed - 3 reps, 30 second hold
#1 hold, Left hand - 3 reps, 30 sec hold at .1 inch

Barbell Static Holds
225 for 15 seconds
225 for 10 seconds

Squats There was a 19 year old that weighed about 190 and was doing squats with 315, he's way stonger then me, and it made me feel pathetic, so I had to do this for my ego, lol, and to show him I went lower then him. My squat/deadlift day was Friday, so this helped work some kinks out.

None of these to failure
225 x 5
225 x 5
225 x 5


Great workout, really feeling it, can't wait to hit the gym again on tuesday for my Squat/Deadlift day, I forsee a big jump in poundages. I dont want to rest tommorow, but I think its needed, im really busting my ### in the gym, so rest is essential.

Re: Andrew G.\'s Journal (Preparing for Football)
 

Awesome workout, Andrew! I'm very proud! [img]/forum/images/graemlins/grin.gif[/img]

OldSchool extensions took me a while to figure out as well. IronKnuckle asked about them in the training forum, so you may want to search for his thread if you need some tips. [img]/forum/images/graemlins/smile.gif[/img]

Enjoy your rest day tomorrow! [img]/forum/images/graemlins/cool.gif[/img]

Re: Andrew G.\'s Journal (Preparing for Football)
 

[ QUOTE ]
Awesome workout, Andrew! I'm very proud! [img]/forum/images/graemlins/grin.gif[/img]

OldSchool extensions took me a while to figure out as well. IronKnuckle asked about them in the training forum, so you may want to search for his thread if you need some tips. [img]/forum/images/graemlins/smile.gif[/img]

Enjoy your rest day tomorrow! [img]/forum/images/graemlins/cool.gif[/img]

[/ QUOTE ]

Thanks Tuf! [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img]

Thanks for the suggestion Tuf, i'll follow up on that if I have any problems [img]/forum/images/graemlins/cool.gif[/img]

Thanks again Tuf!