PDA

View Full Version : ThomasH's Log


Pages : [1] 2

ThomasH
03-23-2009, 07:02 PM
About me:
I'm 16 years old, been working out for just over a year, with about 4 months off to to multiple surgeries on my elbow. I was injured playing football, but hope to get back into football. Currently I have pretty close to full ROM back with my left elbow, but my left triceps are significantly wearer than my right and over an inch smaller(last time I checked). Right now I'm coming off a 2 month break for lifting, I kept my diet pretty good and did some cardio. I currently have a ton of school work, so some of my stuff will not be down to a tee yet.

Stats:
The first number is before surgery, the second number is as of now.
Weight: 162~14%BF, 158~15%BF
Bench: 175x3, 135x5
Squat: 230x5, 215x5
Dead:220x5, 205x5

Will update my stats when I do the workouts.

Training:
IA's SPBR, Cardio WS4SB style.
Edit: Switched to a 2 day a week routine because football started. Will have practice 2x a week and going to do cardio another 2x a week.

Diet:
at least 300g (no more than 100g from powders)of protein a day

Rough outline of my diet(more to come) I'll fill in the blanks as I get time
k7:00 1L of green tea
7:30 meal 1
shake: 50g whey protein, 2 cups milk
some sort of carbs(30g or so)
meat if possible else wise 2 added eggs to shake
11:15 meal 2
sandwich, fruit bar
12:30 meal 3
sandwich, 2 apples
3:30 meal 4
more of a snack- 2 cups of milk and some meat
5:30 meal 5 (pre workout meal):
This meal varies due to it being dinner
usually 8-12oz of meat, potato or rice, veggies, and 2 cups of skim milk
8:00 meal 6 (post workout meal):
2 cups skim milk, 50g of whey, small handful of frozen fruit
some form of carb
10:00 meal/drink 7:
3-4 cups of skim milk
chicken breast
some form of carbs

Supplements:
Multi vitamin
1-2L of green tea a day
4.6g of fish oil
3-5g of creatine

GOALS:
PLAY SUMMER BALL STARTING MAY 1st
Get my bench to 200x5
Squat to 270x5
Deadlift to 285x5
Weight:175@~12%BF

I would like to thank IA and the rest of the staff for the wealth of information here.

ThomasH
03-23-2009, 07:26 PM
Sundays Workout:
Legs killing from 9 hours in a plane on Friday.
Taking it easy to start off.
Monday
BBFlat BP 135 2 x 5
Dumbbell Bench Incline Press 25 3 x 8
*At this point was pretty tired, not "feeling" a third compound.
Tricep pushdowns 3 x 10
Roman chair leg raises 3x10

Tuesday: Sprinting
8 minutes back pedaling

5 minutes
mountain climbers

*need to research and add Frequency drills*

10x10 yard sprints

ThomasH
03-25-2009, 09:20 PM
Wensday

warm up
box squats 215 3x5
g/h raises bodyweight 3x10
BB rows 125 4x6
DB curls 25 3x8
calf raises 160 3x15

ThomasH
03-28-2009, 09:15 PM
Saturday:
Finally started taking creatine today!
BB flat bench press: 145 3x5- up 10lbs and a set from Monday!
Incline DB bench 25 3x10 up 2 reps from monday :)
Db shoulder press 20 3x6... left triceps are weak :thumpdown:
triceps pushdown 3x10 (unsure of weight)
Roman chair leg raises 3x10

Samsuperjew
03-28-2009, 09:39 PM
Nice PR man! Gl with ur shoulder recovery

ThomasH
03-29-2009, 01:55 AM
Thanks, its a elbow /triceps injury
hope to see that 495 DL!

AnyOldIron
03-29-2009, 06:26 AM
Welcome Thomas, good luck with the training.


8:00 meal 6 (post workout meal):
2 cups skim milk, 50g of whey, small handful of frozen fruit
10:00 meal/drink 7:
3-4 cups of skim milk

This is an inadequate post training meal man.. the post workout window is all about quality calories. Add some more carbs to meal 6 and make meal 7 a solid meal of sorts. 3-4 cups of a milk is not a meal and barely has enough nutrients to make up for a heavy workout.

If you don't have much time to cook at that time of night, make a couple of big sandwiches before the gym and eat them when you come back.

ThomasH
03-29-2009, 03:52 PM
Thanks AOl,
If i add an apple/banana to meal 6 and a sandwich or some meat to meal 7 would that be ok?
Thanks alot!

AnyOldIron
03-29-2009, 04:06 PM
Protein and carbs post workout if you want to grow. Get in a good amount of both at meals 6 and 7 and don't worry too much about what they are (whether they're apples, bananas, rice, bread..) as long as you get in enough.

ThomasH
03-30-2009, 04:23 PM
Will do, thanks again!

ThomasH
03-30-2009, 09:26 PM
Saturdays workout:

8 minutes back pedaling

10x10 yard sprints

Mondays workout:
Deadlifts: 205 3x5
front squat: first time doing these... bar 3x10
Pulldowns 4x10 (need to find out the weights on my home gym)
Hammer curls bar+ 30lbs 2x8, 1x6
calf raises 160 2x15, 1x3... *got a weird feeling at the end of the second set in my left lat. it happened again 1/3 the way through the 3rd set so I called it a day.

added an apple PWO, thanks AOI

ThomasH
04-01-2009, 10:31 PM
So football started a month early...
Found out monday night that my season starts on march 31st instead of april 1st. It caught me totally off guard. I went and it ended up being 2 1/2 hours of running in the cold.

Now I need to figure out what to to weight wise for the next while.

Weilder
04-01-2009, 10:32 PM
what position are you playing for football?

ThomasH
04-02-2009, 10:38 PM
Defensive back, most likely defensive half back (equivalent of a strong safety)
Thursday april 2/09
Another hard day of practice. I really need to get my 30+ yard speed up.

ThomasH
04-03-2009, 09:53 PM
Switching to this routine:

Day One:

Dips or Bench Press 2-3 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2-3 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2-3 x 8

EZ-Bar Or Dumbell Curl 1-2 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10

Friday April 3, 09
Dips body weight 3x6

BB incline 110 BP 2 x 10

DB Shoulder Press 20 3x8

Tricep Pushdowns still unsure of weight (same as last time though) 2 x 10, 1x5
Roman chair leg raises 3x10

ThomasH
04-05-2009, 09:23 PM
Warmup
Box squat 255 2x5 40lb increase!
Deadlift 215x5 10lb increase! *should have done deadlifts for 10 reps... will do next time.*
2 sets of chin ups to failure, 1 set of pull ups to failure
Seated rows 150 2x8 *really not feeling BB rows.
Hammer curls 1x8, 1x6 30lbs+bar

Samsuperjew
04-05-2009, 10:53 PM
shit, nice squat pr man

ThomasH
04-06-2009, 03:58 PM
Thanks bro.. its mostly from feeling more comfortable with box squats.

ThomasH
04-07-2009, 08:12 PM
Practices got canceled this week due to it snowing...
Just going to some cardio tonight (skipping rope) , I'm loving the 2x a week routine, I'm really close to my squat goal.

Edit: Did the skipping 1:30, 1 minute rest for 10 sets.. killer

ThomasH
04-08-2009, 10:20 PM
Wensday April 8, 09
Dips body weight 3x8 *I really struggle with these because of my weak left triceps

DB incline flies 25 2 x 10

DB Shoulder Press 20 3x10 *tried with 25s, just too heavy for my left arm...

DB skill crushers 8 3x10

Roman chair leg raises 3x15

15 mins skipping 2 mins on 1 on

ThomasH
04-10-2009, 10:57 PM
Some updated measurements :)
5' 8.5"
chest 39"
shoulders 47.5"
just under 14" arms
waist 32"
quad 23"
calf 14"
162lbs
bodyfat ~13-14%(top two sets of abs visible when flexed)

ThomasH
04-11-2009, 09:43 PM
Saturday. April, 11
Feeling shitty today from no meat/ fasting yesterday
Box squat 265 2x5 10lb increase! * 5lb away from my goal :D!!
really not feeling dls today... GHRS(beginner variation) 3x10
3x10 chinups
Seated rows 150 2x10 feel they work better for me than bb rows.
Hammer curls 1x10, 1x8 30lbs+bar

Samsuperjew
04-13-2009, 10:30 PM
why did you fast?

Br0kenB
04-14-2009, 01:19 PM
Wow man, we have the exact same stats, body type an goal. I'm also training to be a defensive back, haha. I'll be following along closely.

ThomasH
04-14-2009, 03:46 PM
lol- what are the chances?
Got practice today I'll tell you how it goes

ThomasH
04-14-2009, 09:54 PM
why did you fast?

Catholic mom - good friday. Wouldn't let me eat between meals (3) or meat for the day...

Tuesday April 14, 2009
Good football practice, alot of running but it wasn't too bad.. no contact yet :(.

ThomasH
04-15-2009, 10:31 PM
Wensday April 15,2009

Dips body weight 3x10 *2 rep increase.. still very hard for me.
BB incline BP 115 2 x 10 *5lb increase over last time
BB Military press 45 3x10
Triceps pushdowns 3x10 (same weight as last time) *added 5 reps on last set
Weighted situps 10 3x10

ThomasH
04-16-2009, 09:14 PM
Great practice today! Broke up some passes, have a decent shot at starting. Should look much better when we get equip(within the next week) and I hopefully show that I can tackle better and hit harder than the rest of the guys im competing with for a spot.

Billsterl
04-16-2009, 09:19 PM
Great practice today! Broke up some passes, have a decent shot at starting. Should look much better when we get equip(within the next week) and I hopefully show that I can tackle better and hit harder than the rest of the guys im competing with for a spot.

goood luck man, u playing for school team or what?, what is your team?

ThomasH
04-16-2009, 09:32 PM
Thanks bro!
School season doesn't start for a while for me. I'm playing summer ball, you play ball?

ThomasH
04-19-2009, 10:03 PM
Sunday april 19,2009
box squats 275 2x5 : 10LB increase, beat goal of 270x5 in under a month.
Deadlift 165x10 --I suck at DLing
Pullups 3x5... Got a really weird feeling in the middle of these got a rush of what felt like a headache/adrenaline rush/being stoned.. VERY weird. Tried continuing my workout but it persisted...
hammer curl bar rows 2x40+bar... weird feeling remained so I stopped working out.

vsvs
04-19-2009, 10:20 PM
nice squatting

ThomasH
04-21-2009, 09:48 PM
Thanks bro
Tuesday April 21,09
Decent practice today, didn't let anyone I was covering catch a pass, but on the down side I hurt my hamstring-- I'll see how it feels tommorow before doing anything

ThomasH
04-22-2009, 09:56 PM
Wensday April 22,09
Feels like its time to deload.. started to realize this near the middle of my workout.

Dips body weight 2x* *No Increase felt harder than last time.
BB incline BP 120 2 x 10 *5lb increase over last time
BB Military press 45 2x10 *No increase
Triceps pushdowns 2x6 *one stack added, decent progress
No situps abs sore from practice.

On the plus side my hamstring isnt hurting tobad, feels more like its bruise(hurts to the the touch, not to bad when using it) but their is no bruising or colour change at all.

Samsuperjew
04-22-2009, 10:41 PM
nice incline pr man!


gl with your hamstring :/


injuries suck

ThomasH
04-23-2009, 03:50 PM
Thanks bro.. I think its almost 100% now, guess ill find out at practice

ThomasH
04-23-2009, 09:31 PM
Gah... sprained my finger and my hammy is still hurting. And we didnt get to contact yet :soapbox:

ThomasH
04-25-2009, 02:02 AM
In 4 weeks (3 weeks of training, 1 delaoding) heres whats happened to me:

158~15%BF ---> 165 13-14%BF all/mostly from creatine?
Bench 135x5, Dips BWx6---> BWx10, only got in one bench session
Squat(box):215x5--->275x5!!
Dead(double overhand):205x5---> 215x5/165x10(DLS need work)
In better shape, faster and more agile

My new goals/ideas for the next month:
Get DLS up
Bench instead of dip, dips as a supplemental exercise?
Squat to 300x5
Earn a starting spot on my football team, have a winning season, stay uninjured
And I'll continue with my previous goals:
Get my bench to 200x5
Deadlift to 285x5
Weight:175@~12%BF

kingkong
04-25-2009, 02:20 AM
Gah... sprained my finger

howd u manage that?

ThomasH
04-25-2009, 10:24 AM
In football it got sprained when I deflected a pass

Krol
04-25-2009, 12:39 PM
Nice increase on the box squat! Good luck with football as well.

ThomasH
04-25-2009, 08:32 PM
Thanks man!

ThomasH
04-28-2009, 09:38 PM
Tuesday April 28, 2009
Good practice today--hopefully earned myself a starting spot all my equipment short of my helmet is too small :(

ThomasH
04-29-2009, 10:04 PM
Woke up feeling liek shit today... it shows in my workout:(
Tried too heavy for bench.. hit a pr though:vollkommenauf:

175x1.5
155x3
My body was saying"no more benching"
Bench Dips 2x15
Shoulder press 75x2.. again too heavy
Dbs 25x6 (Pr)
Triceps push downs(rope) 45 2x10

Br0kenB
04-29-2009, 10:11 PM
Nice job with the practices and lifts man. Get that sleep in too! :)

ThomasH
04-29-2009, 10:17 PM
I get 8+ hours of sleep a day.. it just wasn't my day I guess

Samsuperjew
04-29-2009, 11:15 PM
a pr is a pr, gjdm

ThomasH
05-01-2009, 11:26 PM
thanks guys
Had the worst two days. :( Thursdays practice was canceled... I called my coach to see if it was on he says yes, so i get ready and get to practice ~20 minutes after I call him and he tells me its canceled WTF!

Than I woke up this morning and my throat was killing, so I went back to bed In total got~14 hours of sleep today lol but ate hardly anything :(. Also missed today's workout because of this.

ThomasH
05-02-2009, 10:04 PM
Bruised my quad (charlie horse) today... probably wont be able to walk for a few days :(

ThomasH
05-05-2009, 09:41 PM
Tuesday May 5, 09
Practice went ok today... I sucked because I could hardly move - i was at maybe 70 of my speed.
I'm not sure if/how I can fit in two work outs this week- I have a practice Thursday and two Saturday as well as a GAME DAY SUNDAY!!
I guess ill do front tomorrow and legs/back after my game Sunday?

ThomasH
05-06-2009, 09:38 PM
Wednesday May 05, 2009
After reading something SB posted I decided to switch my benching style up. I started"pushing" the bar instead of pressing it, as well as starting to use my lats.
flat BB bench 155 2x5
For the second week in a row, not feeling incline bench. so :
assisted dips 1x10, 1x5
DB shoulder presses 25 2x5
Triceps push downs(rope) 45 2x10
Grip work

ThomasH
05-07-2009, 09:28 PM
Thursday May 07,2009
Pretty good practice... I got a few good hits against WRs in various drills. One drill pissed me off though. They had big fullbacks (210+lbs) getting ~10 yards of momentum and expected Dbs to be able to tackle them. The 4 or 5 times i went threw the drill, I managed to get the Fb out of bounds every time, but could never tackle him :(.

ThomasH
05-11-2009, 10:41 PM
Saturday 9, 09
Practice ended early because of rain

Sunday may 10, 09
Our pre season game-- went ok ended in a tie. I need to work harder and get a starting spot.

Didn't do leg workout as planned- quad still hurts and I don't want to risk anything.

Monday: Pissed. Could not workout today because I was swamped. I need to get lifting 2x a week ASAP. Its really hard to fit into my schedule though. I might have to start getting up early to workout.

Samsuperjew
05-11-2009, 10:53 PM
:0

gettin up early FTL


gl with ur 2x week routine brah

Joe
05-11-2009, 11:15 PM
Keep at it Thomas

Br0kenB
05-13-2009, 07:41 PM
where you at man?

ThomasH
05-13-2009, 10:31 PM
Thanks guys haven't had much time to be on the internet. Been swamped with football and choosing teams. My leg is still hurting from a brusied quad ~a week and a half agao.

Got in a good workout today :D
Flat BB bench press 165 2x5 +10lbs
Assisted dips 2x12 +2 reps
Db shoulder press 25 2x7 +1 rep edit :+2 reps :D
triceps rope pushdowns 2x12 +2 reps
Ab and grip work

Billsterl
05-13-2009, 10:36 PM
man those big 10 lb bench prs are rare for us average dudes lol, gl with getting a starting spot

Samsuperjew
05-13-2009, 10:52 PM
^this pretty much

that looks like an awesome workout, pr's across the board

ThomasH
05-14-2009, 05:15 PM
Thanks guys.. my bench still sucks though. A year agao it was at 175x10. :( Then I broke my elbow and lost nearly all my strength in my left triceps. Like~5-6 months agao I could hardly do a triceps extension with a 4lb weight.

ThomasH
05-16-2009, 11:59 PM
Well game day went..ok. BTW I switched teams if anyone care lol. We lost 28-6, but seeing as we have 16 players, I think we did pretty good. I ended up with 5 or 6 tackles, a broken up pass, a few pancakes and saved 2 TDs.

kingkong
05-17-2009, 06:37 AM
Well game day went..ok. BTW I switched teams if anyone care lol. We lost 35-6, but seeing as we have 16 players, I think we did pretty good. I ended up with 5 or 6 tackles, a broken up pass, a few pancakes and saved 2 TDs.

whyd u switch teams?

big loss :(
did u knock any1 out??? i suggest rib tackling some1, i did it to some kid in AFL (australia rules football), its where when you tackle someone you try grab under there ribs and bring them to the ground, they wont get up lol.

ThomasH
05-17-2009, 10:38 AM
My other team has too many players-- 80 kids on the team and I was competing for a 2nd string spot. I wasn't having alot of "fun" and the practices felt like hell. On my other team(a league lower) It is alot of fun and I have a starting job as DB, kickoff and return and was offered punt team and receiver.

We were up against a team with alot of kids, they came in 2nd place last year, and yea I made some nice hits :D.

ThomasH
05-17-2009, 11:03 PM
Sunday May 17, 2009
Missed 3 weeks of leg/back workouts :(. Stupid injuries. My quad still hurts but I felt like it was ok to workout today.

box squats 285 1x5, 1x3.5--Failed at bottom of 4th rep +10LB, -2reps(last set)
Deadlift 185x10 +20lbs grip is what gave out
chinups to failure x2 left shoulder started to hurt at end of 1st set...
seated rows 115 2x10 *emphasized lats
hammer curls 40lbs+bar 1x8, 1x7 +10Lbs(WTF :D!) -2 reps, -1 rep :(

Joe
05-18-2009, 12:36 AM
I feel ya on the injures.... Good PRs thomas

kingkong
05-18-2009, 04:00 AM
and yea I made some nice hits :D.

good! i still suggest rib tackle lol :P just give it a shot lol

ThomasH
05-19-2009, 09:57 PM
Tuesday, May 19/09
Thanks Joe
Kong I don't really drag guys down- I Hit more like a Linebacker. I But my helmet in their chest/ribs and rip their legs out from under them.
Practice went pretty good... alot of running :(.
Also seeing as I'm the biggest/strongest DB,one of the few who can hit only and 2 LBs showed up to practice I practiced with the Lbs/DLine and Oline. I might be playing OLB Saturday. Also I might have broken a teammates rib :(

To anyone who plays Dline/Linebacker do you have any suggestions for getting "off" O-linemen other than going around them?

Billsterl
05-19-2009, 10:02 PM
use your hands alot, u can't really do anything other than try and go around olinemen, it will be hard for u to bullrush them considering your size differences, just trying the basic swim moves and MAYBE a spin move ( they might have a good push and will catch u off balance if the olinemen are good), but use your hands!! and ofcourse good leverages

ThomasH
05-21-2009, 09:44 PM
Thursday May 21, 2009
Thanks bill, i tried swimming and stuff it worked for the first bit of practice, but the oline caught on pretty quick. One play I got straight through and made it to the QB before he saw it coming lol.

Taking this week off- Been feeling shitty lately and pretty banged up form football.

Samsuperjew
05-21-2009, 10:20 PM
Have fun this week man, weeks off suck and rock at the same time

ThomasH
05-23-2009, 10:46 PM
FML might have got a minor concussion today... was out for the entire 2nd half. Got one nice tackle that took their starting running back out of the game. I feel pretty bad about this though :(. final score was 28-13.. we lost :(. We had at least 150 yards in penalties against us and they returned 2 kicks for TDs :(:madflip:

Samsuperjew
05-23-2009, 10:59 PM
sucks brah :(, gj on the tackle though, especially since you destroyed the guy1


your sorta lucky though, for our team, every 10 yards we lost on penalties... after the game(day after) we had to bear crawl the entire field

ThomasH
05-23-2009, 11:18 PM
We will do ALOT of running Tuesday I would rather do bear crawls than 4-5 timed laps and 20+ 4 yard sprints any day :p

Br0kenB
05-24-2009, 11:04 AM
How's your head feeling today? Tough beats...

ThomasH
05-26-2009, 06:34 PM
Head actually hasn't been feeling to bad.. had a minor headache sunday at times. Going to be safe and stay out of the gym for the rest of the week (2 weeks off :)), also not going to do any contact in practice all week. Because we highly doubt it was a concussion, I will be playing saturday, but coming out if my head starts to hurt at all. The other starting defensive halfback is out for 3 weeks with a concussion- one of the OLBs or FS will have to move to DHB. thankfully we should have a team of 23-30 for the game.

ThomasH
05-31-2009, 12:34 AM
Played today.. head never hurt. We lost (there is some confusion with the final score) but it was pretty bad. Went into the second half 7-7, but our offense was unable to move the ball, leaving us in red zone situations several times when they got off the field. Although we played MUCH better than 2 weeks ago it was not enough.

Br0kenB
05-31-2009, 03:53 PM
It's all good man, at least you are getting PT.

ThomasH
05-31-2009, 07:20 PM
Yea.. Originally I was supposed to play receiver, Db, all special teams lol. Got that down to Db/special teams for week one and two and DB and punt return for week 3.

ThomasH
06-03-2009, 10:19 PM
June 03 2009
Stopped taking creatine for my two weeks off- probably explains why my lifts dropped.
Flat BB bench press 165 2x3 - 2 reps
Assisted dips 2x10 -2 reps
Db shoulder press 25 2x7 No gain or loss
triceps rope pushdowns 2x12 No gain or loss

vsvs
06-03-2009, 10:23 PM
u heal from ur injuries yet?

ThomasH
06-03-2009, 10:44 PM
More or less... my left elbow still hurts sometimes and is pretty weak. I'll be banged up all the time for the next month and a half at least.

Samsuperjew
06-03-2009, 10:46 PM
that sucks man, gl with the recovery

ThomasH
06-04-2009, 11:05 PM
My elbow is as recovered as it will ever be i think. :mad:
Thursday june 04/2009
Practice went pretty good, finished early :).
DB/WR drills where killer.. alot of running.

ThomasH
06-07-2009, 04:25 PM
Saturday June 06 2009's game
another loss :( final score was 15-40 I believe.I'm not 100% sure though- I never keep track of the score. I messed up a few times back had one of those highlight real hits when the receiver catches the ball. I also got a HUGE hit on the ball carrier and then he started punching me after the play, getting them a penalty lol.

T unit
06-07-2009, 04:44 PM
your season is already started where are u from?

DFL
06-07-2009, 04:57 PM
your season is already started where are u from?

exactly what i was thinking lol

ThomasH
06-07-2009, 10:00 PM
Its summer ball. Up here in Canada it is pretty popular. Most schools do not have pre/post season training, some schools don't even have a football team, so alot of guys end up playing summer ball.

ThomasH
06-08-2009, 09:33 PM
box squats 2895 2x5 +10lbs, +1.5 reps :D
Deadlift 195x10 +10lbs
seated rows 145 2x7 +30lbs(WTF?) -3 reps though.
pullups to failure x3 (total of 10:( gassed already)
Db curls 25 1x10, 1x5 bis are dead
Great workout!! Took me an hour and ten minutes including the 15 min warm up and 10 min cool down.

Billsterl
06-08-2009, 09:41 PM
holy fark, almost a 3000 lb squat, nice pr!

Good to see you've recovered enough to be back in the gym after all these injury reports in your log :D

vsvs
06-08-2009, 09:42 PM
woah whys ur squat so high compared to ur deads/

ThomasH
06-08-2009, 09:56 PM
thanks for commenting guys, I took along time of deads while doing some stupid 5 day split lol :(. For me 10 rep DLing is killer- I'm pretty sure I could hit 225-250 for 5 reps. The box(bench) is pretty high too, 16". Minor injuries heal fast :) If i want to workout during my season I have to suck it up and deal with some pain.

Karl
06-08-2009, 10:55 PM
Impressive squatting!

Br0kenB
06-09-2009, 08:39 PM
Sick Squat man. How long is your fb season?

ThomasH
06-09-2009, 11:03 PM
Thanks guys!
Had to miss practiced today because I was late for school so my mom wouldn't let me go :(. We have 4-7 weeks left, depending on how we do. Then I have 4-6 weeks of summer break then HS ball :D!

ThomasH
06-12-2009, 08:18 PM
I'm pissed off...
Hurt my shoulder at practice.. might not be able to play Sunday :(.

ThomasH
06-14-2009, 10:36 PM
Finally won a game!!Final score was close to 50-0, I had a near perfect game, too :D. my shoulder was/is way to sore to even consider benching today.

ThomasH
06-15-2009, 08:52 PM
Too busy with exams to workout tonite :(.

ThomasH
06-17-2009, 10:26 PM
box squats 3055 2x5 +10lbs, broke the 300 mark :D!
Deadlift 235x5 +30lbs my math failed lol added 30 lbs instead of 10/20 :O -5 reps
seated rows 145 2x10 +3 reps
pullups to failure total of 12
Db curls 25 1x10, 1x8 +3 reps on last set
Amazing workout. Took me under an hour including warm up and cool down. Sweated like mad lol.. shirt is damp and my basement is like 10 degrees celsius

ThomasH
06-18-2009, 10:07 PM
Thursday June 18, 2009
Shitty practiced. Got moved from DB to Oline--WTF?!?

T unit
06-18-2009, 10:56 PM
why would you be mad about that?

ThomasH
06-18-2009, 11:16 PM
I'm 165-170lbs on a good day and playing right tackle. I no none of our plays and we have a game sunday lol.

T unit
06-18-2009, 11:33 PM
I was playing center at 150 lbs on Varsity last year but I started the season at 180. Fun going against 300 lbs everyday in practice but it made the games easy.

ThomasH
06-20-2009, 11:11 PM
I'll see how it goes tomorrow :D

ThomasH
06-21-2009, 09:37 PM
Sunday june 21,2009
Just played STs today. The guy they started over me told me to start for him, I did my job perfect and the coaches took me out and put him in--WTF? He tried again later to get me back in but the coaches said no. It was because I did pretty bad against then two weeks agao. We nearly won despite missing our best fullback. final score was 24-27

Joe
06-22-2009, 03:26 PM
box squats 3055 2x5 +10lbs, broke the 300 mark :D!
Deadlift 235x5 +30lbs my math failed lol added 30 lbs instead of 10/20 :O -5 reps
seated rows 145 2x10 +3 reps
pullups to failure total of 12
Db curls 25 1x10, 1x8 +3 reps on last set
Amazing workout. Took me under an hour including warm up and cool down. Sweated like mad lol.. shirt is damp and my basement is like 10 degrees celsius


good job thomas

ThomasH
06-23-2009, 10:42 PM
Thanks Joe
Tuesday June 23, 2009
Wanted to workout sunday night, my dad needed in the weight room/his office for a conference call.
Wanted to workout Monday but I slept in and then had to help my mom with stuff all day. My the time I could workout I had a killer headache.

Had no motivation at practice today, people that show up to practice rarely, or suck start over me. Coaches make me play oline in practice and then give me no reps in the game. Even though I come to almost every practice and I'm pretty good on the field, do my assignments to a T, I got no reps at DB.

I could have stayed on a team that would have got me alot better, but I would get little PT. I switched teams in promise of getting more PT and I did at first. Now it looks like I'm not going to get much PT and I'm not really having fun. I honestly don't know if I will finish the season.

Krol
06-24-2009, 05:13 PM
There's no shame in quitting if you're not having fun. I didn't play soccer after my sophomore year because I wasn't enjoying it near the end of the season as much as I did at the beginning of the season.

ThomasH
06-24-2009, 11:16 PM
Thanks Krol, but I'm almost done my season and hope to play again in 2 months. I LOVE football, just hate the way the coaches are playing me/ making me practice.

Friday June 23, 2009
Speed training
40 Yard dash x 15, run one way, walk back and repeat

Weight aprox. 2 hours later
Horrible workout. I dont know what caused it, maybe suv pushing for 2 laps yesterday, or sprinting today.

Box Squats: my muscles could not get me off the box warming up with 285.. wtf? called all heavy work for the day quits.
Squats: N/A
GHR variation 2x12
calf/abs supper set 45lbs seated calf raises x 20, sit ups with 10lb weight x 10

Samsuperjew
06-25-2009, 01:20 AM
i think it was the suv pushing, lol, that musta sucked

ThomasH
06-26-2009, 01:48 AM
Yea it was pretty balls :P

Thursday June 25, 2009
Since practice was canceled today and I barley lifted yesterday I tried to squeeze some speed/conditioning work in
Backpedal and other DB work 5 mins
ground mobility drills 5 mins
10 yard sprints x10 with 30 sec break between
20 yard sprints x6 with 1 min break between
40 yard sprints x3 with 2 min break between
1 X hill sprint
distances are approximate

ThomasH
06-27-2009, 11:40 PM
Saturday June 28, 2009
Made an agility ladder today with my dad, turned out great. Did a quit workout with it before dinner, was going to lift after dinner, but my shoulder started hurting again recently so I played it safe and went back for another workout with the agility ladder.

I think my goals for the summer will be:
Bench 165x5--->185x5
Box Squat 305x5--->350x5
Deadlift 235x5--->300x5
Weight 165-175(diet will be spot on)
These goals might be a bit unrealistic, but most important is get faster and more flexible. I've talked to my coaches and speed is the one thing holding me back from starting. While gassed in the wrong shoes I ran a 5.1 40. My goal is to get it down to 4.6 or better. I'm pretty sure I could have got a 4.8 or 4.9 with decent cleats while fresh.

vsvs
06-28-2009, 12:55 AM
ur goals dont seem that hard, u can do it

Samsuperjew
06-28-2009, 01:36 AM
most goals seem pretty manageable, gl man

ThomasH
06-29-2009, 08:02 PM
Thanks guys, maybe if I didn't have random injuries all the time lol :nopity::wallbash:
Monday June 29. 2009
Took it easy don't want to fuck up shoulder any more than it is.
DB bench 35 x10 using homemade dumbbells... was scared they would fall apart lol
DB shoulder press 25x1 shoulder felt weird,
20x1 still felt weird
8 3x20
went on to a chest press machine I have, 130 felt like 170 so i played it safe again.
DB skull crushers 8 3x10 lets see how the elbow feels tomorrow...

Sam what did you do to fix your shoulder a while ago?

ThomasH
07-01-2009, 09:08 PM
Wednesday July 01, 2009
Happy Canada day everyone :party::jump:
Lately my motivation has been shit... todays workout got it up a alot :D
Dead lifts 255x3 WAY to heavy, killed me
235x3
ghetto GHRS full ROM 2 x 10
chinups BW 1x10,
1x7
1x5
DB rows 35 2 x 10 reps gonna go heavier next time
DB curls 30 2 x 5
no shoulder pain today :D

huge pump right now... but disappointed to bad to nights plans flopped

got a shot at getting to play DB again in football tomorrow in practice (1 of the starting DBs quit, another is sick) if the coaches make me practice with the line again Im done going to practice. I get no reps at line in-game, Have one school year left of football and have a <1% chance of playing line.

ThomasH
07-02-2009, 11:20 PM
Thursday, July 02, 2009
Killer practice. I have hands made out of bricks lol I cant catch a thing. Did alot of punt return drills finished up with ~120 yards of duck walking not the oline version the version where you have to keep your ass within like a foot or less off the ground, then 4 120 yard sprints and pushups on the coaches count. My quads are SOOO sore, should not have lifted heavy yesterday.:nopity::tounge2:

Billsterl
07-02-2009, 11:25 PM
are u doing a two day routine right now? your practises sounds pretty intense

ThomasH
07-03-2009, 12:33 AM
Usually, but this week and next im gonna do 3 days a week because we had no practice Tuesday and no practices or game this weekend. Normally the practices were pretty easy, now that the play offs are soon and we have some potential, the coaches are really starting to work us.

ThomasH
07-03-2009, 11:56 PM
Friday, July 02, 2009
No workout today just wanted to log food :D
Steak is on sale for $2/LB and I have time to BBQ - went through 3lbs of steak today :D. I had steak for breakfast, lunch and dinner.

ThomasH
07-06-2009, 12:45 AM
Sunday July 05, 2009
Some cardio/jumping today
warmup
15 mins agility ladder
broad jump 3x8
vert jump 3x8

did ~15 mins foam rolling in the morning, ~10 mins static stretching approximately 4hours PWO

ThomasH
07-06-2009, 08:00 PM
Monday July 06, 2009

DB Bench press 55 3x7 + 20Lbs per DB, -3 reps from an easy workout last time.
Dips 2x failure (total of 13 or 14 I think)
DB shoulder presses 35 2x4
Skull crushers w/ triceps/hammer curl bar 3x bar+ 10lbs

Wanted to do a lower body workout on Saturday or Sunday but my quads still killed from Thursday's duck walking lol.

Looks like im gonna do upper 2x this week and lower only 1x


Week should look like this:
Monday upper
Tuesday football practice
Wensday off
Thursday football practice
Friday upper
Saturday lower
Sunday off
.. or something like that

When the season is done im gonna do

Monday lower
Tuesday off
Wensday upper
Thursday jumping/cardio
Friday lower
Saturday off
Sunday sprints/jumping will switch to low intensity cardio if it cuts into recovery too much

Weilder
07-06-2009, 08:55 PM
Friday, July 02, 2009
No workout today just wanted to log food :D
Steak is on sale for $2/LB and I have time to BBQ - went through 3lbs of steak today :D. I had steak for breakfast, lunch and dinner.

I love it when meat goes on sale :D

Samsuperjew
07-07-2009, 10:13 PM
i can usually get 2 lb of ny strip for 5 bucks


:D

ThomasH
07-07-2009, 10:20 PM
mmmm steak :D my freezer is full of them, been having one for breakfast everyday, sometimes dinner/lunch too
NEW SSJ inspired banner :P when I get the time I'll make it better in photoshop
http://img10.imageshack.us/img10/7967/50421382.jpg (http://www.postimage.org/)
Tuesday july 07, 2009
soccer game going on on our practice field so we went to some shit grassy area...
was doing pretty good in practice until i stepped in a random hole and rolled my ankle or something... was fine until the adrenalin wore off now it hurts to walk :(.

Samsuperjew
07-07-2009, 11:54 PM
Nice banner, i didn't make mine though :p


That sucks about your ankle, are you gonna ice it or anything or just let it be?

ThomasH
07-08-2009, 12:03 AM
Iced twice already for 20 mins or so, have it rapped out in a pressure bandage gonna sleep with it up. I'll see how it is tomorrow it could either be alot better or alot worse. When i fell i heard a loud snapping noise I just hope i did not tear anything too bad or break anything. I tend to recover from injuries pretty fast, but I have a feeling I wont be running Thursday.

ThomasH
07-08-2009, 10:10 AM
WOW my ankle is fucked up
Got out of bed and it was excruciatingly painful. About 4x as painful to walk as it was yesterday, the outside is swollen too. I've sprained my ankle before and it hurt to walk for like 3-4 days I think. I hope it just doesnt ruin my plans for the weekend- I'm supposed to go up to a cottage :D.

vsvs
07-08-2009, 11:04 AM
everytime i look in here ur all banged up n shit :(

ThomasH
07-08-2009, 12:55 PM
yea it so dumb :( School ball i never got injured now at summer ball we have like 10-15 guys at practice and we do way too much open field hitting(10-15 yards apart) Like half the team is injured.:(

ThomasH
07-14-2009, 11:09 PM
http://img10.imageshack.us/img10/7967/50421382.jpg
Tuesday July 14, 2009
didn't go to practice, got home too late from a cottage we went to for the weekend
ankle is at 85% id guess
found out my quads and ass are too strong and tight compared to my hamstrings = slow running with feet out
so im gonna focus on hammy work and no more high bench squats

warmup
SLDLs
155 2x5
GHRS 2x10
DB rows 65 2x8
chins 3x4 with pause at bottom
hammer curls bar +60lbs 2x6
stretching and foam rolling

my hand gripper fell apart while i was at the cottage lol ill do some wrist roller tonite

Samsuperjew
07-16-2009, 03:43 PM
What brand of hand gripper do you have that it'd break?

ThomasH
07-17-2009, 12:03 AM
"heavy" the glue came undone and the handle fell off. Its not a big deal- it has a lifetime warranty. I'm just mad cus I have to get one of my parents to drive me 30 mins away to get it replaced.

ThomasH
07-17-2009, 12:52 AM
Thursday July 16,2009
Practice went good I'm not starting half anymore :redhot: but hopefully I will get ample PT. I should do some run blocking as receiver :D My friend gave me some creatine, too hopefully i'll gain 5-10 lbs by the time school starts.

ThomasH
07-18-2009, 03:58 PM
http://img10.imageshack.us/img10/7967/50421382.jpg (http://www.postimage.org/)
Lost our last regular season game. Finished the season 2-6 :mad: On the plus side I FINALLY forced a fumble :D.
Semi-finals next week. If we win the other team and league will go APE SHIT lol.
Probably gonna hit the weights tonight.

ThomasH
07-19-2009, 10:31 PM
[http://img10.imageshack.us/img10/7967/50421382.jpg (http://www.postimage.org/)

new pic of me about to force a fumble <--- :D
Did not lift weight per say last night but lifted alot of stuff, I helped my dad move stuff at his work for about 2 hours.
Sunday July 19, 2009
Todays workout went ok for probably having an exhausted CNS from yesterdays game. Almost everything was sore today except my pushing muscles so I worked them.
Wanted to do DB bench ans my main lift but it dindnt work out. (due to a combo of shitty homemade too fat DBs and not being anywhere close to 100% lifting capability)
DB bench
65x3.. too heavy awkward figured i would reset and be able to hit 6 or 7
65x1 (fastener comes undone, 30lbs of weight fall past my head. Scary as FUCK! figure ill try again 65x0 too awkward never using these dbs to bench again.

So w/e I nearly smashed my face... i'll give the barbell bench a shot
165x5 oddly easy
175x5 +10lb pr over last time I did flat bench
did want to do dips feeling pretty "hit" already would only have got 1-3
backpack pushups - wanted to give these a try. 25 2x10 I like these as an explosive movement now. They should get me good to go when we need to do pushups w/ football equip on.
Db shoulder press 30 x7, x5 +5lbs I think.
skull crushers w/ triceps/hammer curl bar bar+20lbs 2x10
/the end of my long boring entry

Samsuperjew
07-20-2009, 10:07 PM
lmfao, long maybe, but not boring.... interestin is more like it

ThomasH
07-21-2009, 11:45 PM
http://img10.imageshack.us/img10/7967/50421382.jpg (http://www.postimage.org/)

Thanks SSJ, my workouts always seem to be fucked up in one way or another lol. I seem to never have a "normal" one.
Tuesday, July 21, 2009
Football practice was easy. Just did some plays at FB and DB.
after practice I had a McDonalds double cheeseburger, small fries and a arizona green tea... I would have ate more if I had more money :soapbox:. I felt like I hadn't really worked out so when I got home I lifted:

SLDL 175 2x5+20lbs
GHRs 1x10, 1x12 +2 reps last set
DB rows 65 2x8 +10lbs I think
chins 4x3 no gain/loss
Curls hammer curl bar +30 2x10... I knew it felt too easy :-30lbs +4 reps LMAO
ate huge bowl of popcorn wall watchin tv
This was about 45 mins agao, gonna go drink my shake, than foam roll and stretch, do a set or 2 of curls and some wrist roller, east again and sleepp

Weilder
07-21-2009, 11:55 PM
Great work man! 20lbs PR

vsvs
07-23-2009, 10:17 PM
sounds like ur getting back on the track with that last workout :D

Samsuperjew
07-23-2009, 10:23 PM
^this


a 20 lb pr is always nice

ThomasH
07-24-2009, 12:09 AM
To bad the weight on the scale isnt moving too :(. I guess that is what happens when you do alot of running 3x a week. Hopefully I will balloon up when I stop running so much in 2-10 days. (depending on when the season ends)

I think I'm a 1-3 week(s) from hitting my bench goal and estimate 5-7 weeks to hit my deadlift goal doing SLDLs instead. My grip might be the only thing holding me back at that point.
Friday, July 24, 2009
Easy practice today, might be playing Oline and DB... saturday, two very different positions lol.
This summer ball season is almost done, I did ok. I made some big plays, but I made some bad plays too. I have improved ALOT though and had ALOT of fun. I think I will have a pretty good school season and come back next summer headhunting.

ThomasH
07-26-2009, 12:22 AM
Lost in the sem-finals Saturday 7-14 :(. Now I need to focus on lifting, EATING, stretching and some speed work.

ThomasH
07-26-2009, 10:53 PM
Sunday, July 26, 2009
Wanted to do some muscle fiber testing today but didn't have the time.
Bench: worked up to 200 2x1 (PR!)
Had to help my dad with stuff for around 45mins-1hour
came back
Backpack pushups :30 2x10 +5lbs
No shoulder exercise due to lack of time
skull crushers bar+30lbs 2x10
had to help dad again...

Start a 3 day routine early next week.
Might be doing some MMA next week, too.

Billsterl
07-27-2009, 08:25 PM
o dang you have a home gym?

bench pr's are always nice, wish i had them more often lol

ThomasH
07-27-2009, 09:54 PM
Yea, way cheaper than finding a decent gym in etobicoke lol. Thats the first time ive tired for a 1rm in like 4 months and it was only 25lbs more :(

Billsterl
07-27-2009, 10:59 PM
Yea, way cheaper than finding a decent gym in etobicoke lol. Thats the first time ive tired for a 1rm in like 4 months and it was only 25lbs more :(

well if it makes you feel any better, my bench 1rm has been stuck at 235 since the begining of this year, and the estimated max for it is only 240 right now, lol damn me

ThomasH
07-29-2009, 12:12 AM
Billy at this rate i will catch up in 3 weeks (jk):P strength gains have been insane lately :D.



Sunday, July 28, 2009
Trained with some friends, I think im going to have 3 or 4 workout partners for the rest off summer. :)
Messed up this workout, did too much volume.
SLDLs 195 3x6 +20lbs, +1 set, +1 rep Should have done 2 sets.
GHRs 3x12 +1 set Again did an extra set...
Rows weight? 3x12
Chins 2x4
no curls
wrist roller 15lbs x2
Hand grippers get thier own day, too hard to close after dling.

Lesson learned: Do less volume or the end of your workout will suffer.

Get to go to bed knowing I have to wake up at 8 and to speed training. :vroam: :mad:

Billsterl
07-29-2009, 01:02 PM
Billy at this rate i will catch up in 3 weeks (jk):P strength gains have been insane lately :D.



Sunday, July 28, 200ets.
GHRs 3x12 +1 set Again did an extra set...9
Trained with some friends, I think im going to have 3 or 4 workout partners for the rest off summer. :)
Messed up this workout, did too much volume.
SLDLs 195 3x6 +20lbs, +1 set, +1 rep Should have done 2 s
Rows weight? 3x12
Chins 2x4
no curls
wrist roller 15lbs x2
Hand grippers get thier own day, too hard to close after dling.

Lesson learned: Do less volume or the end of your workout will suffer.

Get to go to bed knowing I have to wake up at 8 and to speed training. :vroam: :mad:

well it makes sense though, my squat and deadlifts are really bad compared to the upperbody lifts

coz i had to rehab lower body while upper body lifts was worked


man workout partners are awesome lol, if you dun feel like training that day, you'll still lift hard to try n beat them

KGM
07-29-2009, 03:25 PM
Yea, way cheaper than finding a decent gym in etobicoke lol. Thats the first time ive tired for a 1rm in like 4 months and it was only 25lbs more :(

Etobicoke eh? So it looks like you might be the closest board member to me.
Is that 25lbs on your bench? If so 25lbs is not really bad is it?

ThomasH
07-29-2009, 05:19 PM
Billy I was kidding- It will take me like 8 months to get to 235

KGM don't you live downtown? Yea its 25lbs on my 1rm but I don't think thats very good considering it took me 4 months and I'm still a beginner I think.

Wensday, June 29, 2009
Speed/agility training
Agility ladder:
1 foot each hole x4
2 feet each hole x4
icky shuffle x4
sprints approx. 40 yards x4

KGM
07-29-2009, 05:41 PM
Mississauga on Bloor 3 blocks from Etobicoke :)
Talking about beginner gains I think I am getting shorted but try to focus on my gains instead of what they could/should be.

ThomasH
07-31-2009, 12:33 AM
Thursday, July 30, 2009
BB bench 175x5, 175x4, 180x3
DB flies 35 3x12 incline DB presses from now on
Shoulder presses 3x8
skull crushers 40lbs +bar 2x8
Hill sprint x2
abit of an off day, friends encouraged me to go heaver on bench for last set.. didnt work lol.
Have speed camp 2 or 3 days a week for all of august :D This might slow my weight gain, but speed is what I lack.

ThomasH
08-02-2009, 04:15 PM
Saturday, August 01, 2009
agility ladder same as before,
40 yard dash x4

Few hours later
warmup
SLDL 205 2x5 <--- Grip is till too weak, need chalk or something.... +10lbs
GHRs 2x13 +1 rep
Chins with pause at bottom x5, x4, x4 + 1 rep on first set
pulldowns to front 2x8
hammer curls bar +60lbs x4... should have gone lighter but w/e

vsvs
08-03-2009, 04:05 PM
$5 chalk will last u like half a year, its awesome, i wouldnt deadlift wihtout it now

ThomasH
08-08-2009, 07:52 PM
VSVS I'll pick some up as soon as I get a chance
Went camping for 3 nights, was great. Gonna use this week as a deload, just gonna do some sprinting...
speed and agility camp starts soon

ThomasH
08-08-2009, 10:51 PM
Sprinting in the rain is always fun...
5 mins dynamic stretching, back pedaling
I'm behind my house and my dog sees my dad go into the front yard so she decides to loops around and I have to go try and find her :iwstupid:.
4x 40 yard or so sprints gonna do 5 or 6 next time.

Weilder
08-09-2009, 01:02 AM
Keep at it T. When does your camp start?

ThomasH
08-09-2009, 01:40 AM
Its 3x a week for a couple of hours, it was supposed to start Tuesday.
It looks like my balloon theory was right-- I just weighted in at 170, gained 5lbs during my week off :D.

ThomasH
08-10-2009, 10:52 AM
Doing the one day arm cure ill edit this as I go along

9:00 Breakfast <--- tried to get up at 7:30 but couldn't lol
? 1 medium chicken breast
? 2 raw eggs
? 1 slice of whole grain bread
? 1apple
? 5g fish oil
? 3 g of vitamin C
? 1 multi-vitamin-mineral tablet
3 cups milk
1 scoop of whey

10:00 Program A
? Seated Zottman Curls: 30x6 reps on a 501 tempo
? Rest 90 seconds
? Pronating Dumbbell Extensions: 30x6 reps on a 501 tempo
? Rest 90 seconds
? Seated Zottman Curls: 30x5 reps on a 501 tempo
? Rest 90 seconds
? Pronating Dumbbell Extensions: 30x6 reps on a 501 tempo
---
10:30 Program B <---- Messed up and did tempo for inc. curls 105 instead of 105 lol
? Incline Dumbbell Curls: 20x7 reps on a 501 tempo
? Rest 90 seconds
? California Press: used hammer curl bar 70x7 reps on a 501 tempo
? Rest 90 seconds
? Incline Dumbbell Curls: 20x7 reps on a 501 tempo
? Rest 90 seconds
? California Press: 70x7reps on a 501 tempo

11:00 Program A
? Switched to standing Zottman Curls: 30x7 reps on a 501 tempo
? Rest 90 seconds
? Pronating Dumbbell Extensions: 30x8 reps on a 501 tempo
? Rest 90 seconds
? Standing Zottman Curls: 5-7 reps on a 501 tempo
? Rest 90 seconds
? Pronating Dumbbell Extensions: 30x5 or something close... DB FALLS APART AND SHITTY WEIGHTS HIT ME IN THE EYE FFS! Finally an advantage of wearing glasses, my glasses block my eye so instead of being injured/blind I just have a small cut under my eye :D. did 3 more reps than cleaned up the cut 501 tempo

11:30 Program B
? Incline Dumbbell Curls: 30x7 reps on a 501 tempo
? Rest 90 seconds
? California Press: 70x7 reps on a 501 tempo
? Rest 90 seconds
? Incline Dumbbell Curls: 30x5 reps on a 501 tempo
? Rest 90 seconds
? California Press: 70x6 reps on a 501 tempo

11:45 Recovery Snack
2 scoops whey

12:00 Program A
? Seated Zottman Curls: 30x5 reps on a 501 tempo
? Rest 90 seconds
? Pronating Dumbbell Extensions: 30x4 reps on a 501 tempo
? Rest 90 seconds
? Seated Zottman Curls: 25x7 reps on a 501 tempo
? Rest 90 seconds
? Pronating Dumbbell Extensions: 25x7 reps on a 501 tempo

12:30 Program B
? Incline Dumbbell Curls: 20x7 reps on a 501 tempo
? Rest 90 seconds
? California Press: 60x8 reps on a 501 tempo
? Rest 90 seconds
? Incline Dumbbell Curls: 20x5 reps on a 501 tempo
? Rest 90 seconds
? California Press: 60x7 reps on a 501 tempo

12:00 Lunch
? 1 chicken breasts
? 1 huge salad
? 5g fish oil
? 3 g of vitamin C
? 1 multi-vitamin
Only had one chicken breast cooked, WAY too full to eat 2 anyways
2 cups milk

1:30 Program A
NOTE: Reps and tempo change from the morning's training.
? Seated Zottman Curls: 20x8 reps on a 302 tempo
? Rest 75 seconds
? Pronating Dumbbell Extensions: 20x10 reps on a 302 tempo
? Rest 75 seconds
? Seated Zottman Curls: 20x8 reps on a 302 tempo
? Rest 75 seconds
? Pronating Dumbbell Extensions: 20x8 reps on a 302 tempo

2:45 red ginsing

3:00 Program B*
NOTE: Reps and tempo change from the morning's training.
? Incline Dumbbell Curls: 20x10 reps on a 302 tempo
? Rest 75 seconds
? California Press: 50x12 reps on a 302 tempo
? Rest 75 seconds
? Incline Dumbbell Curls: 20x8 reps on a 302 tempo
? Rest 75 seconds
? California Press: 50x10 reps on a 302 tempo

*Forgot to record this or something...
3:30 Program A
? Seated Zottman Curls: 8-10 reps on a 302 tempo
? Rest 75 seconds
? Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
? Rest 75 seconds
? Seated Zottman Curls: 8-10 reps on a 302 tempo
? Rest 75 seconds
? Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo

4:00 Program B
? Incline Dumbbell Curls:20x10 reps on a 302 tempo
? Rest 75 seconds
? California Press: 50x12 reps on a 302 tempo
? Rest 75 seconds
? Incline Dumbbell Curls: 20x10 reps on a 302 tempo
? Rest 75 seconds
? California Press: 50x12 reps on a 302 tempo

4:15 Mid-Afternoon Snack
? 2 cups milk, 2 raw eggs, 2 scoops whey
? 1 apple

4:30 Program A (High Reps)
? Seated Zottman Curls: 20x14 reps on a 201 tempo
? Rest 60 seconds
? Pronating Dumbbell Extensions: 20x15 reps on a 201 tempo
? Rest 75 seconds
? Seated Zottman Curls: 20x12 reps on a 201 tempo
? Rest 60 seconds
? Pronating Dumbbell Extensions: 20x18 reps on a 201 tempo

5:00 Program B (High Reps)
? Incline Dumbbell Curls: 20x12 reps on a 201 tempo
? Rest 60 seconds
? California Press: 50x18 reps on a 201 tempo
? Rest 60 seconds
? Incline Dumbbell Curls: 20x12 reps on a 201 tempo
? Rest 60 seconds
? California Press: 50x18 reps on a 201 tempo

5:30 Program A (High Reps)
? Seated Zottman Curls: 20x12 reps on a 201 tempo
? Rest 60 seconds
? Pronating Dumbbell Extensions: 20x15 reps on a 201 tempo
? Rest 75 seconds
? Seated Zottman Curls: 20x12 on a 201 tempo
? Rest 60 seconds
? Pronating Dumbbell Extensions: 20x13 reps on a 201 tempo
time to drop the weights again

6:00 Program B (High Reps)
? Incline Dumbbell Curls: 15x15 reps on a 201 tempo
? Rest 60 seconds
? California Press: 40x20 reps on a 201 tempo
? Rest 60 seconds
? Incline Dumbbell Curls: 15x15 reps on a 201 tempo
? Rest 60 seconds
? California Press: 40x15 reps on a 201 tempo

6:15 Snack
? 2 low-glycemic index fruits, like oranges or pears

6:30 Giant Set (High Reps)
? Seated Zottman Curls: 12-15 reps on a 201 tempo
? Rest 0 seconds
? Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
? Rest 0 seconds
? Incline Dumbbell Curls: 12-15 reps on a 201 tempo
? Rest 0 seconds
? California Press: 15-20 reps on a 201 tempo
? Rest 120 seconds
? Seated Zottman Curls: 12-15 reps on a 201 tempo
? Rest 0 seconds
? Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
? Rest 0 seconds
? Incline Dumbbell Curls: 12-15 reps on a 201 tempo
? Rest 0 seconds
? California Press: 15-20 reps on a 201 tempo

6:45 First Recovery Feeding
Steak, broccoli, milk, 10g of creatine with 2 cups juice
muti vit and 2g of vitamin c

Finally done... gonna do die now
8:00 Second Recovery Feeding
Blender drink consisting of:
I dont have any of this and im sick of whey lol
? 1 GROW!? (or other meal replacement drink)
? 125 g of carb powder
? 10 g of creatine
? 20 g of glutamine

Gonna eat something as soon as im not full anymore

Billsterl
08-10-2009, 08:48 PM
holy shit lol, looking forward to results

i'd never have the determination to get through that lol


u dun have football this week or anything?

eat like a champ! lol

ThomasH
08-10-2009, 09:02 PM
Yea I better I get an inch lol :D! Football eneded a while ago, speed training was supposed to start but I dunno what up with my coach. Eating is sooo damn hard lol I can barley cut my food and my appetite is gone lol.

vsvs
08-10-2009, 11:38 PM
f*cking intense O_o

ThomasH
08-12-2009, 12:20 PM
Looks like i put 1/2 an inch on my arms, it no 1" but I'm happy. Once I'm done eating everything in sight for the next 2 or 3 day I'm gonna eat clean for the rest of summer.

ThomasH
08-14-2009, 08:52 PM
its been a shitty couple of days... 2 days agao I sprained my ankle and today I've been sick since 8AM

Billsterl
08-15-2009, 10:41 AM
dam, was the arm training too intense? and did u keep the half inch gain?

ThomasH
08-16-2009, 01:55 PM
Idk what caused it bill it might have been the 24 hour flu or w/e. I visited some family members and family friends a day or two before. One of them had been sick for about 10 days, I could have caught it from her. I'm not sure if i kept the 1/2 inch I think so though. I lost about 5 pounds from shitting/ not being able to eat/drink all day.

Saturday, August 16,2009's workout
wanted to do lower body work, but I didn't trust my ankle, I still couldn't really push off it very well.

Bench 170x3, 165x3, 165x2 not eating took its toll on me :(
hammer curl bar California press (I love this exercise!) 80 3x8
military press weight? 3x10 +2 reps per set over last time
rigged my bench, power cage and belt to make a decline sit-up station... wasn't very safe to say the least
decline situps weight on chest 8 3x10

If anyone knows some shoulder/rotator cuff prehab get at me please

vsvs
08-16-2009, 03:04 PM
Quick search on here lol
http://forum.bodybuilding.com/showthread.php?referrerid=112033&t=817767

ThomasH
08-19-2009, 01:44 AM
Thanks vsvs, I normally don't trust bb.comm though :(.
Tuesday/Wednesday, August 19, 2009
my grandma made me go to bed at 10, my brother woke me up at 4 and I couldn't get back to sleep :(. My friend took forever to get to my house, my workout ended around 12:30am
SLDL 225 x5. x3eed to get chalk/straps asap. +20lbs, -2 reps last set

ghrs 13x3 +1 rep/set
seated rows 3x8
chins 3x4
hammer curls 60 2x8

KGM
08-19-2009, 08:57 AM
Thomas, chalk is cheap bro.... like $6-7. Worth your while to grab some up. I plan on getting some straps (also cheap starting at $10) but mostly for using when injured -ie my sore forearm atm.

As for shoulder pre-hab I have been doing DC shoulder rotations http://www.intensemuscle.com/6997-how-cure-shoulder-problems-trust-me-will-do-90-time.html?highlight=shoulder+rotations

there are also indian clubs http://www.ironaddicts.com/forums/showthread.php?t=20490

here an interesting youtube by Diesel Crew you might find interesting.... but it is rehab work. http://www.youtube.com/watch?v=A0ONHZmsFec

ThomasH
08-19-2009, 02:12 PM
Thanks KGM! I've tried the DC shoulder rotation and I will start doing it again. I might try making a pair of Indian clubs this weekend. I've been trying to get some chalk except neither of my parents want/have the time to drive me to sports national (the only place I remember seeing it) :(. Do I add the Diesel Crew routine to my current one or is it a standalone one?

Samsuperjew
08-19-2009, 02:46 PM
nice pr on sldl's


if i may recommend chalk, i'd say go with chalk from apt, i've tried chalk from there, elitefts i think it was, and my gym's...... and apt's just ...... idk, works better?

KGM
08-19-2009, 03:32 PM
I think the diesel crew link is more towards rehab. Ya know, if you cannot do other heavy stuff. I have had problems in the past with my shoulders and it always takes forever to get back right so when I came across it I bookmarked it. All I have been doing is the DC rotations, about 50x a day and I have had almost zero shoulder tweaks since I started.

I was actually surprised to see chalk and straps at Popeye's Supplements when I went there the other day. Actually a tons of nice stuff there :).

ThomasH
08-19-2009, 08:18 PM
Thanks Sam and KGM
I just bought some chalk at sports national idk if its any good it was $6 and only a couple of ounces. I think. When it runs out I guess i will just order from ATP.

I'll just stick with the rotations than. I was just asking because when I went camping after a while of canoeing my shoulders got sore and no one elses did so i figure there is something weak in my shoulders.

Billsterl
08-19-2009, 08:25 PM
Thanks Sam and KGM
I just bought some chalk at sports national idk if its any good it was $6 and only a couple of ounces. I think. When it runs out I guess i will just order from ATP.

I'll just stick with the rotations than. I was just asking because when I went camping after a while of canoeing my shoulders got sore and no one else did so i figure there is something weak in my shoulders.

i bought a block from national sports, it was like $6 for a big block, i assume that's the one you got

i bought it summer of last year and i still have more than half of the block left, using them for deads and rows only though, but cheap either way

ThomasH
08-21-2009, 03:54 PM
Its been a weird couple of days...
Yesterday I go to do my sprints where I normal do them (behind my house)
and there was so weird 55-60 year old pedophile looking guy smoking a joint there. My dog started barking at him and he stood there looking at me. So I went to tell him to leave but before I could say anything walked away lol.
So I did my speed work :
dynamic stretches
agility ladder
10x10 sprints

At around 7pm my power went out right as I was about to start working out. My workout partner bailed on me but I figured I would wait for the power to come back on and workout with my brother. It never came back on so i went to bed.

The one day my mom decides/manages to wake me up early the power is still out :(. and its raining a bit... I was supposed to go downtown w/ my friend but I canceled cus of the rain... than it gets sunny and around 10 the power comes back on WTF? lol?!?

Billsterl
08-21-2009, 07:04 PM
brah there was tornadoes and strong winds in the outer skirts of gta


they knocked out the powerlines

but it didnt go out for me :D

ThomasH
08-21-2009, 10:27 PM
I know lol :P. there is a hydro field 2 minutes away from my house... almost every time there is lightning my power goes out :redhot:.
Todays workout ended up being pretty good, I'm trying to bench like a pler it might take me a while to get used to it lol
dynamic stretching for warmup
bench(close grip? about 2 fingers away from the smooth part) 145 3x8
California press 85 3x8 +5lbs
MP 100 3x5 +25 lbs, -3 reps
standing abs and pushdowns 3x10
static stretching, foam rolling and shoulder stuff later on...

ThomasH
08-23-2009, 01:34 AM
Saturday, August 22nds workout
wow 20 rep squats are the worst things ever invented
squat 145x20... probably not a good idea to do a 20 rep set when u havnt squated in like 2 months and first time moving from like a 16.5 or 17 inch bench to a 14 inch box
ghr 2x6
*chinups are w/ pause at bottem
chin up x5
ghrx6
chin up x5
seated row emphasis on lats 3x12
nothing left for another set of chins... fuck doing curls, just felt like throwing up for the next hour :P
edit: fuck i just looked over what i was recommend to do, wasn't supposed to do ghrs or work my back. and I need to start doing some calf work...
the next two weeks im gonna focus on bringing cardio and conditioning levels up w/ low intensity cardio on the elliptical and sprints 3x a week. Weights (especial lower body)might have to take a back seat.

vsvs
08-23-2009, 01:45 AM
20 rep squats WOOT! sounds like fun
why do u need to do calf work?

ThomasH
08-23-2009, 03:20 PM
idk lol i never do any and its in pretty much every routine. 20 repers are only fun if ur a masochist lol

Billsterl
08-23-2009, 09:06 PM
how long did that 20 rep set take lol

KGM
08-24-2009, 08:32 AM
How are the legs today?

ThomasH
08-24-2009, 11:54 AM
idk how long it took 3-4 mins maybe I'll time it next time. Felt like an hour :P.
Hammies are still killing, triceps are still sore from friday lol :( guess I'm not lifting today.
edit: it was on Saturday not Sunday

ThomasH
08-26-2009, 12:38 AM
sprints + lifting in same day = hard as hell lol
dynamic stretching
agility ladder
chasing my dog around (agility work?)
7 or 8 20 yard sprints, about to throw up so called it quits
an hour or so later

dynamic stretching
bench 155 3x5 + 10lbs - 3 reps, still getting the hang of this new bench style dunno if im gonna stick with an arched back, it (or somethign else in my workout) always leaves my back sore.

California press 90 3x8, 1x6 +5 lbs lost a rep or two on last set

MP 100 2x5, 1x6 +1 rep on last set

triceps 3x12

roman chair or w/e leg raises w/ ankle weight 3x10
f

ThomasH
08-27-2009, 05:34 PM
Its just that time of month...
for a deload :P
Taking the next two weeks off lifting and eating a shit load, I want to go into football fresh and I'm starting to feel warn out. I need a break from it all. Gonna sprint and do cardio and im going out to Ottawa for a couple of days soon.

Samsuperjew
08-27-2009, 09:08 PM
nice

what is a california press though

KGM
08-28-2009, 09:51 AM
Enjoy Ottawa and your deload. Are you going to the Byward Market? Eat a Beaver Tail for me :D

nice

what is a california press though

http://www.ironaddicts.com/forums/showpost.php?p=276533&postcount=341

ThomasH
08-28-2009, 11:33 AM
@Sam KGM has the link :)
@KGM I'm going white water river rafting, no beaver tails :P

J.Cash
08-28-2009, 01:27 PM
Whereabouts in Ottawa are you going to be staying?

Samsuperjew
08-28-2009, 03:56 PM
sounds cool

ThomasH
08-29-2009, 12:37 AM
No clue J.Cash, somewhere near Ottawa river if that helps.
Lets hope it is Sam :D.

Friday, August 28,2009
hard workout followed by shit weather ruining another night :(.
trying to work on speed and conditioning.

A friend lent me p90x and was like this will get you so jacked and fast for football try it, so I gave it a try...

I did the plyoX or w/e its called and its an hour of jumping. Its hell. It got me tired, but not gassed the way running does. My hammies are dead right now dunno if it was from p90x or still from the 20 repper. This would be great if they made a sport where you need to stand in a small radius and do random jumps until you want to die. I don't think it will have much carry over into any sport.

I've been doing alot of thinking and I'm gonna either do track or a martial art this off season. If I do track I'd either to long jump for fun (my dad says I'm pretty good and he got scholarship offers for track) or sprinting to get faster and better at football. I also have a new goal to eventually be a black belt in something. I think the flexibility and power of a martial art would also help me with football.

ThomasH
09-03-2009, 02:48 PM
got back last night, it was an awesome trip. My brother and I got the worst raft mates though :(. We where the strongest paddlers in our boat and did alot of the work... we had a family of 5 with us including 2 women who didn't paddle very hard and would randomly stop paddling, 2 girls, one whom was handicapped so she pretty much never paddled and we had to take it easy in the rapids because of her :thumbsdown:. We never flipped and no one fell out where as every other raft flipped and had people falling out all the time. At least we had the father of the family and his son, they paddled pretty hard...

I'm gonna go back next spring I think, when I have my G2. I just need to find 11 other people who want to go so I get to go free :P.

ThomasH
09-06-2009, 01:08 AM
Went up to a family friends cottage yesterday. Swam alot and played volleyball and football... counts as cardio for the last 2 days :P
Coulda partied but my brother woulnd't fuck off... hes a pussy who always rats on me for shit so I cant burn or drink around him :mad:

vsvs
09-06-2009, 03:00 AM
...wow some ppl are born athletic eh.
my idea of fun is eating chips and drinking ice capps while watching a movie at home. lulz

ThomasH
09-06-2009, 02:26 PM
lmao I dont think i was born athletic, I used to eat chips and play runescape all day and got fat when I was like 10. I used to hate playing most sports cus it would force em to not play runespace lol, but my mom forced me to play soccer for like 6 years and it eventually helped me lean out I think.
Don't get me wrong I love watching tv/ a movie or playing video games it just gets boring pretty fast for me.

ThomasH
09-09-2009, 05:52 PM
fuck football was hard
sooo much running right now im the number 6 DB in our 4-3-5 system. One of the dbs wants to switch to wr so ill start than. Or I can win the spot when hitting starts.
Guess im going 3 weeks without working out or lifting light... I need to adapt to football first its literally 2X as hard as it was in summer and 2x as often....

ThomasH
09-13-2009, 09:25 PM
Footall has been mentally and physically tuff...
Gonna start working out again next week.
Right now im the 2nd string Middle line backer, trying to get to starting DB, but its hard because the coach has wrs playing corner, our 5th year RB playing FS and guys who have played with him for 3 years (4 years total) playing DB.

Samsuperjew
09-13-2009, 10:35 PM
good luck man! how many cals are you getting in now that you're doin football

ThomasH
09-14-2009, 09:32 PM
lmao no clue diet looks like this:
breakfast 1
2 eggs 2cup milk, 1 scoop protien
walk dog, get rdy ect
breakfast 2
same shake thing again
lunch 1
big sandwich, granola bars
lunch 2
big sandwich and fruit
dinner
big serving of meat, veggies more milk, rice or potatoes
snack
more milk and random food like say trail mix
before bed
milk
Mon September 14, 2009
Man I hate mondays...
school...borin as fuck
football start hitting full out :D
shit tonne of running and conditioning :(
get home, dinner looked like this lol :
1/2 a pizza
5 or 6 spring rolls
1/2 a bag of chips
ice cream lol too tired to cook and had to do homework
needed a break so:
walked dog ~20mins
bench 145 2x5
shoulder press 80 2x8
triceps not much x20
Gonna do light weight, low reps, low volume just to try and maintain strenght. Not goin to work with decent poundage's cus I care more about football than lifting right now...
I wanna try and get to 300/400/500 BSD by next summer and earn a starting spot and LB.

Samsuperjew
09-14-2009, 09:47 PM
good luck man


i played lb as well


left bench :(

ThomasH
09-20-2009, 11:11 AM
Thanks sam, I can't even get a starting spot my senior year :(.

Practice has been tough as fuck, my right shin started hurting on tuesday... I figured it was nothing and it would go away. By friday it was killling, so after practice I talked to the coaches and they said it is shin splints. I have pretty much two options, wait about two weeks(not possible i miss 1/2 of my season...) or tough it out but it could get alot worse if i do.

This^ and I'm failing bio already....

ThomasH
09-22-2009, 10:08 PM
meg was ight today hurt a bit but no big
GAME TOMO :D

Weilder
09-23-2009, 12:28 AM
good luck on your game... Take some heads off :D

ThomasH
09-24-2009, 08:26 PM
Thanks man- I woulda if I got any PT:(. Fucked up something in my shoulder the day before the game.... :( My shin splints are still killing but I have 3 days in a row off... hoping im 100% on monday. I'm #4 on the depth chart for LB, but we our against our division rivals next week. I'm not getting in unless anyone gets hurt.....

ThomasH
09-25-2009, 07:48 PM
Was gonna do some light llegs doing leg curls and extensions, so not to bother my shins... Eyes have been fucked up all day from getting an exam and wanted to weight till it got a bit darker lol... now im going out so I'll lift tomorrow or something but im gonna be pretty busy.

ThomasH
10-01-2009, 11:09 PM
haven't had time to lift in a while... I've been swamped by school, football and my social life, ive also had random minor injuries keeping me out of the gym. Football is going ok im getting pt, we are 2-0. I need to figure my shit out... Im failing a class and need to catch up but I don't even have time to do all my homework... I'm dont have the time to eat 6 times a day either... for example tonight I didnt get home until 8 and just finished my homework now. I should have some time this weekend to get caught up school wise and lift I hope. Sorry for not commenting on your guys's logs, I simply don't have time.

ThomasH
10-03-2009, 12:27 AM
mentally and physically exausted.... shitty weather ruined my night too
low box squat 185 2x5 hard as hell
hammies where/are dead, no ghrs or DLs
seated rows2x8
lats where dead couldn't do chins or pullups
curls 2x8
6 sets and im dead... I need to start lifting more constantly...

my goals for the start of next summer are:
300bench
400 squat
500 DL
190+lbs
Starting LB for summer ball.

This would be great because it would probably be the end of my football career, I could go out with a bang...

Billsterl
10-04-2009, 05:29 PM
u can still walk on in uni, although not sure if canadian college ball is worth the while lol


nice to see some lifting back in here

how have your strength been during the season

ThomasH
10-04-2009, 07:17 PM
I know, thats the only way I would be playing CIS- I just dont think im good enough. I'm not even good enough to start HS ball :( to slow for DB to small for LB :(. I'm ok at everything but great at nothing :(.

Strength has been ok, I've only lifted like twice, never full out. Soon I'll be lifting 2x a week full out I hope.

ThomasH
10-04-2009, 11:09 PM
WOW hard workout... reduced volume too I got my bro doing the SPBR figured I would do a day of it with him. ( I have him dropping some of the volume till he builds up some work capacity?)
bench 155 1x5, 1x2
incline bench 110 3x10
shoulder press 2x10
triceps 1x25
abs 1x10, 1x30 had a competition with my dAD AND BROTHER LOL

vsvs
10-06-2009, 04:25 PM
hey ur back? lol lets see u do some deads n squats :D

DOA
10-06-2009, 09:12 PM
"I'm not even good enough to start HS ball :( to slow for DB to small for LB :(. I'm ok at everything but great at nothing :(."

First of all have you neve heard of London Fletcher people thoght he was to small and look at him.

And second of all i'd rather be the jack of all trades than be the master at a couple.

Your lucky that you HS has a team because in the back of my mind i always think that if my school had a team and i played since grade 9 i think i coulda gotten a schloarship, because thats how bad i want it. When me and my friends play serious game i am not the fastest i am not the biggest (not that i am small) but i have the drive. And thas what you have to have if you keep saying im not even good enough for HS ball you arnt gunna be but if you believe that it is your time then it will be.

E.g in grade ten i don't think i will every forget this, This kid in my grade maybe 5'9 300lbs mostly fat, was playing safety and he was lining me up from about 15 yards back and believe me this kid can prob run a 5 second 40 yard dash. I had not gotten up to full speed yet so i figured fuck it ill lower my shoulder and hold on tight to the ball. Bame he hits me and falls from the impact and i move maybe 2 yards back and gained a first down. Obv the odds are stacked agaisnt me but i wanted it and got it.

If you truly want to play football in your future, you will if you keep doubting yourself well i hate to say it but you won't.

By the way nice lifting keep it up,, LOL

KGM
10-12-2009, 04:31 PM
Happy Thanksgiving Thomas.

Billsterl
10-12-2009, 10:31 PM
"I'm not even good enough to start HS ball :( to slow for DB to small for LB :(. I'm ok at everything but great at nothing :(."

First of all have you neve heard of London Fletcher people thoght he was to small and look at him.

And second of all i'd rather be the jack of all trades than be the master at a couple.

Your lucky that you HS has a team because in the back of my mind i always think that if my school had a team and i played since grade 9 i think i coulda gotten a schloarship, because thats how bad i want it. When me and my friends play serious game i am not the fastest i am not the biggest (not that i am small) but i have the drive. And thas what you have to have if you keep saying im not even good enough for HS ball you arnt gunna be but if you believe that it is your time then it will be.

E.g in grade ten i don't think i will every forget this, This kid in my grade maybe 5'9 300lbs mostly fat, was playing safety and he was lining me up from about 15 yards back and believe me this kid can prob run a 5 second 40 yard dash. I had not gotten up to full speed yet so i figured fuck it ill lower my shoulder and hold on tight to the ball. Bame he hits me and falls from the impact and i move maybe 2 yards back and gained a first down. Obv the odds are stacked agaisnt me but i wanted it and got it.

If you truly want to play football in your future, you will if you keep doubting yourself well i hate to say it but you won't.

By the way nice lifting keep it up,, LOL

lol man, i dun think u know what a 300 lb guy looks like, especially way under 6 feet tall, but good story

and london fletcher has way more talent than the average person

sometimes it's out of your control man

ThomasH
10-18-2009, 07:36 PM
Thanks for the comments guys, happy late thanksgiving too :).

And no wayy you played a 300lb safety when you where 15/16, no offense. I've played football across the city, I've never even seen even a 300lb lineman, Including the guy who got a D1 scholarship from my school and another who will likely get a d2 scholarship. They are both 6'4-5", 280lbs.
London Fletcher played basketball too and is average height and BIG not small like me (5'8-9", 175lbs)

anyways... bruised my qaud/charlie horse in the game thursday im out for a couple more days, maybe a week or two. Not gonna risk getting it injured worse when I dont get much PT, playing MLB behind the best LB in the division, possibly toronto...

Lifted Saturday, had to do it different than what i wanted cus of mt leg... Im pretty limited on what i could do.
bench 3x165 :(
1 set of abs, hurt leg too much
a couple sets of triceps

DOA
10-22-2009, 09:37 PM
hey man it was a pickup game with my friends not a real game, this was a fat 300lbs guy who always try to blow up ppl and thus just sits back at safety at tries to kill ppl believe me man he is maybe like, i unno what is even a realistic bodyfat percentage for him because he is so shorty and wide

ThomasH
11-06-2009, 12:04 AM
Well its been a while...
football is done...
Long stoy short i've been distracted and weightlifting took a back seat.
Gonna get in the gym soon and get BIG. I have liekly only have one season of football left and wanna go out with a BANG. Aiming for 190lbs and playing MLB.

Gonna lead the D to a championship. And win.

To say the least... I'm abit smaller, leaner, weaker, in better shape, faster, and my conditioning level is much higher.

ThomasH
11-14-2009, 02:49 PM
workedout on monday. Went like this
Deads 225x4, 220x4
Chins 1x6, 2x5
2 sets of curls

I've had three coaches talk to me so far who want me to play summer ball for them :D, but I've had no interest from any universities. :(
When I get some time I'll drop by you guys' logs.
I'm gonna lift today.

ThomasH
11-16-2009, 09:20 PM
never got in that workout.. was too busy
anyways, lifted today at the school gym.
Bench 135x5(easy upped it)
165x5 hard
155x3 hard
135x4 hard

DB inclines
35 3x10

Shoulder machine 3 sets

triceps & abs

Billsterl
11-17-2009, 05:17 PM
good job man, if no universities recruit you, just walk on

i might think about trying to walk on football, coz it's a great thing to have on your med school interview for "if you have a life" category, lol how the fuck u even rate that, kinda off topic but eh

ThomasH
11-17-2009, 07:34 PM
I might but ill just end up a practice squad dummy or riding the bench lol

ThomasH
11-22-2009, 07:08 PM
fuck... cant get a break lol
got sick... been missing workouts...
Soon i'll be back in the gym though :D.
I'm also going to figure out what I'm doing for summer football and going to be sending out some recruiting things and maybe put together a highlight tape if i can get enough footage.

vsvs
11-23-2009, 03:59 AM
sad to hear man
good luck with football, cant wait to see ur highlights & wat it is u been doing with this lol

ThomasH
11-24-2009, 10:46 PM
Haha yea i'm trying to get some tape together... the stuff I have is garbage quality :(. I'm going to send them to send them out to the unis and try to better my chances of getting accepted, as well as if/when i get accepted i will get to go to school early for training camp. :D
Mondays w/o
Going to focus on triceps, they are my upper body weak point ever since i broke my elbow.

close grip bench -fingers almost on the smooth 100 3x5( first time doing them... had 7 or 8 reps in me)
California press bar+50lbs4x10
standing MP bar 3x10 lol felt this in the shoulder i hurt during football....
triceps PD 3x12
sit ups w/weight 3x12

ThomasH
11-26-2009, 06:31 PM
Wednesday November 25,2009
Box squats (14"box)
warmup
barx10
95lbs5
135lbsx3
hammies sore already :S
165x1

155x20
killer, left me with a headache and ready to barf

Neutral close grip chin ups using hammer curl bar fastened to
rack

x8
x6
x6


roman chair abs
x20, x15,x15
w/ added weight next time.

Overall simple but HARD workout, my legs have never been this sore before.

ThomasH
11-30-2009, 07:59 PM
- Had a chance to lift friday after school but was still too worn out from 20 rep squats. Was busy all weekend and I'm just getting a chance to lift now.

played 1 1/2 hours of basketball after school, like I did last Monday I'll see how it effects my lifting.

ThomasH
12-02-2009, 07:25 PM
Monday Nov 30, 2009
CGBP 125 3x5
cali press 55lbs + bar x10,x10, x9
Rotater cuff/shoulder routine
Abs- ran outa time for PDs...

Wenday Nov 2, 2009
School gym today... limited eq, shitty enviroment
Smith machine squats- 225 x12,x10,x8

Chins 3 sets
seated rows maxed the cables 200 3x12

Reverse curls and foarm spinner

somethin is fucked with the back of my head gotta see the doc about it lol...

ThomasH
12-06-2009, 05:53 PM
Saturday December 5, 2009
Since switching to close grip, my bench has been blowing up!

CGBP 135 3x5

Cali press
60lbs + bar 3x8

Rotater cuff/shoulder routine

triceps PD 2x12, 1x8

roman chair abs 3x10 w/ ankle weights

ThomasH
12-08-2009, 10:48 PM
Tuesday Dec 08, 2009
Spent alot of time showing my brother how to DL- He wants to lean out and play football. HE is starting to get pretty serious.
DL 225 3x5
Chins x8, x7,x5,x4
GHR 2 sets
hang 45 sec
abs +weights x30
idk what u call these.. barbarian curls? grabbed some plates and did curls with them to lazy/tired to stirp and set up the bar lol

ThomasH
12-15-2009, 08:25 PM
Really been stressed with uni/ exams
Worked out thursday turned the week into a deload:
bench: warmup, 165x3, 175x1, 195x0 stalled 1/2 the way up, 195x0(Same thing
175x1

Looks like my bench dropped... w/e its at like 180-190 now
triceps

Sunday:
Squat tried to get my 1 rep.. didnt work out:
225x5
255x0(leaned too far foward getting off bench, did 225x3 and called it quits for squats

GHR 2 sets

face pulls 2 sets of 12 or so

curls

ThomasH
12-26-2009, 03:01 PM
Just got back from a week long vacation to mexico. It was all you could eat and drink and damnn was it great lol!

Gonna get back into lifting soon....

ThomasH
12-27-2009, 09:00 PM
Was gonna lift today but got caught up with other stuff. Loved the packers game today-- Atari Bigby is making plays again and the Pack are going to the playoffs!!!

ThomasH
12-31-2009, 02:51 PM
Tuesdays workout
dead lift 235 2x5 +10lbs
ghr partial x9,x8,x8
hang x35sec
face pulls 3x8
bb curls 3 sets cant remember reps

gonna go lift and sleep hopefully have a big night...

ThomasH
12-31-2009, 06:16 PM
Thursday Dec 31,2009
Dips: x5, x5, x3
Incline Bench 85 2 x12, 2x10
Rotator Cuff routine
rope pushdowns 3 sets
roman chair abs x10, x15,x12

Racing my friend to a 300LB deadlift, any tips?

ThomasH
01-06-2010, 04:30 PM
Monday, Jan 02, 2009
WORST WORK OUT EVER!!!!
Worked my way up to 165x20 low box squat....
Racked the bar at #10 to try and catch my breath, got a sharp pain in the front left side of my head. When it dulled down I kept going, made it to the 20th rep.

Racked the weight and literally collapsed. Finally managed to get up and went and lay in my cold room. By now I had a huge migraine and my head felt like it was being ripped in half. Figured I would lay here and cool down and then finish my workout. After 5-10mins my head was still killing and I was still breathing heavy. Pulled my self up, turned off my music and crawled into bed. I figured I would call it a night. About 30secs later I threw up once, than again. Now my head is really killing and I'm rolling around moaning. Tried to take some advils,a s soon as they got in my mouth I threw up again. Tried to take 2 more and threw up yet again. Got to the tolite and threw up another 3 times in between lying on the floor moaning. My mom got me an ice pack and i got back in bed. I threw up 2 or 3 times more and finally passed out in excruciating pain with the icepack on my forehead.

IDK WTF happened but that was the one of the WORST things I've ever gone through.

vsvs
01-06-2010, 07:00 PM
damn thats fucked up dude

ThomasH
02-17-2010, 05:26 PM
Feb 15,2009
SO been busy first it was headaches... than exams.. than too busty snowboarding :P.
NOW Its time to get'er done gotta get ready for summer ball :D.
Gonna to (SPBR or 2 day split) + Conditioning 1 or 2x a week + 25 mins of intramurals at lunch 2x a week +1 2hour indoor football practice practice.

Day one starts now.
Dips x5,x5,x5
Incline bench 3x10 cut a set
MP 95? 3x5
Triceps rope and abs.

GetBigyo
02-17-2010, 08:14 PM
Good stuff man.

welcome back

ThomasH
02-18-2010, 04:17 PM
Thanks GBY! Good to be back :D
Wednesday, February, 17,2010

Deadlift 235x5,x3 <--- took a hit from the time off, hand was bleeding a bit at the end

Pull throughs 3 sets of 12 new lift

chins neutral grip +nothing 3x5 <--- lost about 3 reps/set i think... goal for next time is 18 total reps

low pully rope curls 3 sets

vsvs
02-18-2010, 05:44 PM
HARDCORE! no blood no glory :D

ThomasH
02-23-2010, 10:35 PM
haha yeee

Tuesday Feb 23, 2010

Dips BW+10LBs : x5,x5,x4 +10lbs, minus 1 rep :D
Incline bench ?weight? 4x12 +reps i think
Shoulder press ?weight? 2x8 +3 reps/set
Triceps ropes 3x12+reps i think
Plank 1:20sec. Didn't go full out, strict form.

ThomasH
02-24-2010, 10:33 PM
Wednesday, February 24, 2010
HIIT on Elliptical
1 hard 1 easy for 10 mins.
Ramp at 7/7, resistance 5/10 or 11<----- Working up to 11/11 eventually.

ThomasH
02-26-2010, 08:23 PM
Pretty cool day. Did a lab for exercise science where we make a routine and follow it... SO fun and easy :D

Smith machine squats 225 2x8... Of course the school doesn't have a power cage
Leg press 400 2x12 Of course some kid is curling the bar... I wanted to use for DLs
Back extensions 25 3x12 easy
Seated rows 2 or 3x12
Chin ups x5, x4
some curls, stretching

ThomasH
03-01-2010, 04:11 PM
WOW that left me sore!- specifically in the quads
Was too sore to do some GPP Saturday so I did it instead on Sunday
1 min hard, 1 min easy on 7 height, 5 resistance on the elliptical.

ThomasH
03-03-2010, 10:46 PM
quads still sore wtf...
Wednesday march 3, 2010
Dips +20Lbs x5x4x3+10Lbs -reps
Incline bench 95x 10x10x8+10lbs
Shoulder press x8 x8 x8
Triceps rope+ankle weights x12 x12 x10
Abs

ThomasH
03-07-2010, 05:34 PM
Sunday, March, 2010
Deadlift 300x1 :D HUGE PR
Pull through 3x12 85ish lbs
One arm chin ups/rope chins/normal chins 20 reps
Rope curls 60-70ish lbs x8, x7

ThomasH
03-08-2010, 09:50 PM
One min on one off- 12.5 mins 7 elevations, 5 resistance

ThomasH
03-09-2010, 10:13 PM
Was gonna lift today but my back/ass felt really weird.... (could feel my heart beating in my lowerback/ass??) played it safe and took a day off.

ThomasH
03-11-2010, 09:19 PM
Wednesday, March 11, 2010
Dips: BW total of 30
Bench same weight as last time x12, x10, x10 x8 time to up the weight
Shoulder press x10 x10 x8
Triceps done
kneeling ab wheel 3x10

ThomasH
03-11-2010, 09:23 PM
Thursday, March 10,2010
3 minute run test for exercise science sounds easy? NOPE
10 meter? (length of badminton court) dash as many as you can do in 3 minutes. Got 70 but was DIEING lol! Ready to collapse teacher said this can test fast/sow twitch muscle distribution= i'm fast twitch. Gonna test over the break.