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DFL
05-22-2009, 01:41 PM
I'm 15 and i've been training for almost five months now, since football season was over. I've done rippetoe's starting strength and am currently on WS4SB. I don't have a specific diet i just eat a shitload and make sure i get 200+ grams of protein a day, which has been working for me so far. I don't really supplement except for a post workout shake.


my goals: to increase strength, size is important, but not as important and i gain pretty easily.

Max's:

Bench-205

Squat-315

Deadlift:265( yeah i know my deadlift is low, i pussed on it for my first few months of training now i'm working hard to bring it up.)

Stats: 6' 1" 205
bf%: too fat..

edit- i just realized i totally lied when i said i didnt supplement.

i take ALOT of fish oil, and apparently the protein powder ive been using has creatine and glutamine in it. so there ya go

DFL
05-24-2009, 05:49 PM
fucking juiced!

max effort today

bench press- 135x10
160x5
175x3
195x5
205x1
210x1PR
215x1PR
Both went up fairly easy, i can practically taste 225.

chest supported row-90x8
135x8
145x8
155x8x2PR
face pulls-3x8 150( I wonder if i'm doing these wrong, i seem to be able to handle more weight than people who are stronger than me on them..)

shrugs-3x10 215

peck deck- 3x10 130 (for shits and giggles)

DFL
05-25-2009, 10:56 PM
dynamic effort

vert jumps- 5x3

bulgarian split squats- 70x10x2

romanian deadlifts-215x8x3

decline sit ups- 45x10x4

calve raises- 200x12x3

...fuck dynamic day

DFL
05-27-2009, 09:47 PM
rep upper


average day in the gym today.

4x8 DB bench press 60 - strength is way below acceptable on these

3x12 straight arm pulldowns 60 - man these are harder than they look

3x12 face pulls 140

4x8 BB press 105- if the reps go above 5 i fuckin suck at these..

no plate pinches cuz im deadlifting tommorow.

Weilder
05-27-2009, 09:59 PM
Strong work bud... so you play def end???

DFL
05-27-2009, 10:35 PM
Strong work bud... so you play def end???

strong guessing abilities lol. yup.

DFL
05-29-2009, 01:28 AM
max effort lower

forgot my log book today...

deadlifts-135x5
185x5
225x5
245x5
265x3
285x3PR

I really hate deadlifts lol. Especially for reps higher than 3. I probably could have done more but i didnt want to push to much since my hip has been nagging me after an epic 315x2 squat attempt.

split squats- 70x10x2 been slacking on these


ab circuitx2(runners abs, situps, crunches)

i think i missed a movement due to the lack of logbook

DFL
05-31-2009, 04:51 PM
max effort

bench press- 135x5
160x5
175x3
205x2(was going for three, probably could have gotten it, shitty set up)
215x1
220x1PR

I felt like i might have been able to get 225. 220 was a fuck of alot harder than 215 was.

2x15 DB floor press 55( went light, new excersise)

4x8 DB rows 75
superset
facepulls 150

3x10 barbell shrugs 220

edit- i havent really been doing any cardio since the season was over, and it shows. im out of shape, and not that fat, but fatter. Does anyone have any good cardio suggestions? it would be helpful if it were somewhat beneficial for football, but it doesnt matter too much because as long as i lose fat ill be moving faster.

Weilder
05-31-2009, 09:50 PM
Very nice work man! keep it up!!

T unit
05-31-2009, 11:39 PM
Nice keep it up you'll be a monster by the time your a senior

DFL
06-01-2009, 08:29 PM
thanks alot guys. im actually starting to feel strong..ish. haha. i'll try and get some physique pictures up this week as a reference point

DFL
06-01-2009, 08:34 PM
dynamic lower

romanian deadlifts-225x8x3PR( my regular deadlift is definitly bringing these the fuck up. im happy :])

bulgarian split squats-75x10x2PR(these were hard as shit.)

decline situps- bwx39408509480x3

couldn't do calve raises some douche was hogging the machine.

DFL
06-01-2009, 08:39 PM
in other news, i have one week of school left! thank fucking god!

Weilder
06-01-2009, 09:12 PM
I played Def end also for my school, funnest position IMO, next to linebacker, which i also played. I like the DL though because you can go 100% every down, and wont get tired :D

What grade are you in?

DFL
06-01-2009, 11:35 PM
I played Def end also for my school, funnest position IMO, next to linebacker, which i also played. I like the DL though because you can go 100% every down, and wont get tired :D

What grade are you in?

yeah I played end at bishop odowd. I love it because im more of a raw athlete, at least for now, and it takes a lot less football intelligence than linebacker. I'ma freshman.

DFL
06-02-2009, 09:09 PM
i ran 3 hills today with no rest. then i puked. im in such pitiful condition. used to be able to do ten of these..

DFL
06-03-2009, 11:02 PM
Rep Upper

3x10 DB bench 65 PR( I really gripped the shit out of the dumbells, it made it soooo much easier and more stable. I'll get 70 next week for sure.)

3x12 straight arm pulldowns 40 ....:[. Did these correctly this time. Strong humblery comes with this excersise.

3x12 face pulls 140

4x8 115x6...fail. i suck at these so hard.

3x8 DB shrugs 90 PR
superset
3x8 DB curls 30 first time curling in like... 4 months

man i fuckin love lifting weights.

DFL
06-04-2009, 09:43 PM
Max Lower



Deadlifts- 135x5
185x5
225x5
275x3
295x3PR
I think my form might just suck the cock. I don't know why the deadlift hates me so much... PR at least.

3x12(steps) DB Walking Lunges 60
FUCKIN LOVE THESE.

3x10 pullthroughs 120

3x ab circuit

3x12 calve raises 210

all in all, good shit. The walking lunges hyped me up so much.

DFL
06-04-2009, 10:52 PM
legs?
edit: fuck. uploading pictures sucks..

DFL
06-04-2009, 10:59 PM
http://i162.photobucket.com/albums/t275/dfleury_/myphysique015.jpg

DFL
06-04-2009, 11:02 PM
http://i162.photobucket.com/albums/t275/dfleury_/myphysique013.jpg

DFL
06-04-2009, 11:03 PM
http://i162.photobucket.com/albums/t275/dfleury_/myphysique002.jpg

DFL
06-04-2009, 11:12 PM
http://i162.photobucket.com/albums/t275/dfleury_/DSCF1478.jpg

this is the best comparison picture i could find... about 6 months ago

DFL
06-04-2009, 11:17 PM
http://i162.photobucket.com/albums/t275/dfleury_/081218pictures264.jpg

okokok last one i swear haha. Pic of me in action.

somone over theree >> is fucked...:]

DFL
06-04-2009, 11:17 PM
edit: im 70

DFL
06-05-2009, 09:52 PM
ok so new goals are to achieve the following by next season(3 months)

Bench Press:250

Squat:350

Deadlift: 405

time to do work.
edit: i wish i could go back in time and strangle the shit out of myself while screaming DO YOUR DEADLIFTS in my face

DFL
06-07-2009, 04:35 PM
Max upper

GREAT FUCKING DAY. I trained like an animal. if i can do this every max effort day then i can for sure get my goals.

Bench Press: barx12
135x6
165x5
185x3
200x5PR(easy)
205x4PR(hard as fuck i was going for three but i thought i could get one more. first time i ever made any real noise during a lift. it was fun.)

2x10 DB floor press 60( pretty easy)

4x8 DB rows 80 PR
no facepulls today. I hate my fucking gym so much. weak little guys doing endless sets of tricep pushdowns...

3x10 BB shrugs 225PR

I warmed up a little more than I usually do also, on the bench. Maybe that has something to do with it?

vsvs
06-07-2009, 10:37 PM
nice fb picture
do u train in a commercial gym or where?

DFL
06-07-2009, 11:03 PM
nice fb picture
do u train in a commercial gym or where?
I train at gold's. Nobody's strong here though, give or take a few guys
nice deadlift picture :D

DFL
06-08-2009, 08:00 PM
dynamic effort in like five minutes

i logged on early to whine about how my elbow tendon hurts like a bitch. i hope it doesnt fuck with deadlifts on thursday/

sooo today was hard
3x8 romanian deads 235PR ( weight was easy, but my grip is starting to hold me back)

2x10 bulgarian split squats 80PR ( i couldnt remember wether i did 70 or 75 last time)

3x15 calve raises 195

lots of crunches and shit. im lazy as shit today.

edit: im thinking about doing this on my rep upper day http://www.elitefts.com/documents/pull-ups1.htm

..bad idea?

DFL
06-10-2009, 05:39 PM
rep upper

bad news today, my coach wants me to cut down to 200 pounds to play end, or bulk(fat) up and play tackle. I hate playing tackle, nor do i desire to be fatter than i already am. and im currently 213 pounds, so i have to start losing weight now.

3x10 DB bench 70PR(neither hard or easy)

3x12 straight arm pulldowns 60 PR

no facepulls today...

i wanted to see how many times i could get 135 on the military press so i just warmed up to that... i got it once.

3x8 DB shrugs 95PR
superset
3x8 DB curls 30...ihatecurls.

ok workout, im pretty dissapointed that i have to cut down. I know i wont be gaining any muscle but can i still gain some strength? I have a bottle of BCAA's im thinking of using.

DFL
06-11-2009, 07:37 PM
max lower
did a poliquin type warm up it went

Deadlifts: 135x4
135x4
185x3
235x2
250x1
270x1
300x1PR
315x1PR
good shit, but i need to stop maxing out so much. Especially on the deadlift. i need to get the work sets in to catch my grip/core up to my legs.

3x6 walking lunges 65PR(I probably could have done more, but i was toast after the deadlifting.)

3x10 pull throughs 130PR?

no ab circuit or calves too tired.

I ran home from the gym, then did four hills, then ran home.

when i do cardio after i lift, i drink a shake first then go run. should i drink the shake after ? does it matter? thanks for any replies.

ThomasH
06-12-2009, 11:08 PM
Nice dling, how tall are you?

DFL
06-13-2009, 01:14 AM
Nice dling, how tall are you?

6'1". Hoping for 6'2-6'4 in the next couple years:D

DFL
06-14-2009, 03:24 PM
max upper

basicallly fcking terrible day

Bench press:barx12
135x10
165x5
190x3(barely got this up.)

i just didnt feel right benching today.

4x8 DB rows 85PR

3x10 rear delt flyes 10BPR ...yay

3x10BB shrugs 230PR

3x10 dips bw(ill start adding weight next time)

5x2 chin ups(aiming for 10x2 next time)
ok, so i switched up a bunch of shit, except for the main lift. I either had a bad day, need to deload, or should switch the ME lift.

edit: o, and i weigh 209 now.

ThomasH
06-14-2009, 10:38 PM
Damn bro nice stuff! IWsh I was 6'1"!

DFL
06-14-2009, 11:19 PM
http://i162.photobucket.com/albums/t275/dfleury_/diet.jpg

http://i162.photobucket.com/albums/t275/dfleury_/otherdiet.jpg

so thats what i ate today. fitday is amazing. this is the cleanest ive eaten in a long time and the macros really arent that great.

DFL
06-15-2009, 03:56 PM
dynamic effort


"dynamic" deadlifts: warm up
245x8x3
2x10 split squats 85PR

3x10 decline situps

tired.








comments- fuck im confused. my dynamic is completely undynamic. it looks max effort. I dunno if im burnt out or if this is the effects of dieting or if i just finally need to change my main lifts.im really missing squating.. and i started mixing ina tray of ice with my protein shakes.. their like milkshakes now. mmm.
i had a dream about football today.wow.

DFL
06-16-2009, 03:10 PM
5 hills today.

DFL
06-17-2009, 03:57 PM
rep upper
good workout took it real easy today.

DB bench:50x10
70x11
70x10
70x10 set pr
straight arm pulldowns: 50x12
60x12
60x12
60x12 set pr

3x12 rear delt dumbell flyes...5 bpr!haha

3x8 db lateral raise 20

3x8 db shrugs 95 set pr

8x2 chinups

comments-basicallly i set pred the shit out of everything. It feels real good to be growing strength on chinups. for some reason i can do about 10 on my bar at home, but only 5 maybe 6 at the gym bar.
other random shit-Im pretty happy because my dad is buying me new chucks and chalk today despite our current financial situation!

DFL
06-18-2009, 07:56 PM
squats- worked up to 295x5 the weight felt easy for my legs, but somewhat hard to stabilize. My hip also started bothering me while i was squatting. I can feel the tension in my hip and stuff so i know its not in the joint..i hope. im just icing and stretching alot


3x6 walking lunges 70PR?

3x10 pull thrus 130 did these the right way finally

4x10 situps

DFL
06-21-2009, 02:34 PM
max upper

inc. bench press:barx12
135x6
155x5
175x5 2 rep 5 pound pr
took it easy, could have gotten at least two more.

3x8 db rows 90 pr these are getting really hard im just going to shoot for more reps next time.

3x10 rear delt flyes 5 pound dbs still :[

3x10 bb shrugs 235 pr?

dips 3x10 me+20 pound db pr

it will be easy to pr on dips. i hate incline benching, but usually it works wonders for my flat bench. my shoulders are my weakest part of the bench. shrugs were easy.rear delt flyes are weird...

http://www.youtube.com/watch?v=h1UCVvwIIIk
derek poundstone. the man is a vision.

edit- I realized I really REALLY need to work on stuff like agility, quickness, and speed.

DFL
06-22-2009, 08:00 PM
k massive deload this week

dynamic lower

rom deadlifts:2x5 185

split squats:2x5 massive rom 60lb dbs

shitton of decline situps


im still thinking about going for a 5rm max on thursday...ill see how my body feels.

http://www.youtube.com/watch?v=ZChJus0qbWs

im fucking obsessed with this song.

DFL
06-23-2009, 06:06 PM
i destroyed myself running hills today, i was suppose to deload but o well. I ran four of the hardest hills i have ever ran. i puked when i finished and then i puked again when i was done running home. football conditioning is just as much about strengthening the body as it is strengthening the mind. Give a kid strength in his head, and he's unstoppable. strength in the body will follow.

DFL
06-24-2009, 04:22 PM
rep upper


...insert deload bullshit here...

im definitely going for a max tommorow.

DFL
06-25-2009, 07:39 PM
max lower

FUCK YEAH!


squats:worked up to 305x5 PR

ab circuits

still a deload sort of...

i felt like shit going into the gym today, and i was expecting to still be worn out and weak.But i hit 305x5 which makes me happy. I want to try and get 315 for 3 next week, but i have this sort of mental block when i see three plates on the bar. It's weird. My 1rm should be higher.

DFL
06-27-2009, 03:38 AM
down to 207. I'm gunna start weighing myself in the morning though.

Smack
06-27-2009, 08:01 AM
Nice squats!

DFL
06-27-2009, 04:21 PM
thanks man!


max upper today

incline bench press:worked up to 185x3 2 rep pr

3x10 DB rows 90 2 rep pr the weight felt lighter this time too

3x10 rear delt flyes 5 pound dbs...eh

3x10 bb shrugs 240 pr

comment- so i'll probably go for a 1rm next week and then switch to decline bench before cuz ive never decline benched before ever, everything felt good, i took out dips because i think with them it was just too much volume. plus my arms are already overpowering my chest and back so i dont really need any tricep or bicep targeting movements anyway.Im excited two 1rm max on squats. i want to see how much ive improved. does anyone have any tips for getting past the mental block of 3 plates? other than man up and stop beinga pussy haha:o

DFL
06-30-2009, 01:48 PM
ok so i made the mistake of going to san francisco on sunday and partying hard, hence no monday workout. I hope this doesn't fuck up my week too much. i still feel like shit...:mad:

Smack
06-30-2009, 02:03 PM
It really doesn't matter in the long term if you miss a few workouts ... although when you're older you might look back with regret at things you missed out on because you wanted to workout all the time.

DFL
07-01-2009, 04:06 PM
It really doesn't matter in the long term if you miss a few workouts ... although when you're older you might look back with regret at things you missed out on because you wanted to workout all the time.

yeah so far i havent had too much trouble with the whole weightlifting social life balance. uhh so someone actually stole my log book today. i set it down on the lat pull down chair and when i came back it was mysteryiously vanished... weird.

rep upper

DB bench press: 60x12
60x15
60x15

lat pulldowns: 140x12x3(used a very wide grip, and really focused on stretching the lats.)

rear delt flyes 5 pound dbs 3x11FUCK YEAH! 1 rep pr!

lateral raises: 20 pound db 3x10 2 rep pr

2 25 pound plates 15secondsx2

chinups 5,4

no shrugs for some reason heavy dbs hurt my hands to hold in shrugging position..

i think thats it, wouldnt know for sure though what with my recent log book hijackery. sooo no weight pr's but im just glad i could pr at all.

DFL
07-02-2009, 03:28 PM
found log book
new 1rm squat max:330(15 pound pr)
75 db lunges pr
tired

edit: ready to type now. Felt great with 3 plates on my back. it made me feel powerful. I think i could have had 335. I went down reaaaaallly slow and had know rebound in the hole. I saw some real bodybuilder today in the gym and he commented on my westside barbell shirt then we talked for awhile, it was cool. other non gym related shit- im ruining my relationship with this girl i really like because i dont think she reciprocates my feelings. but everything between feels like she does, but she acts like she doesn't want me at other times ehhhhhh. end bitching/


so from a little over a month ago
these were my stats


bench-205 they are now 220
squat-315 330
deadlift-265 315

and i'm confident i can bench at least 225.
so 15 pounds on the bench, 15 pounds on the squat, and 50 pounds on the deadlift. im sooooo close to 900 total. Sweet....

aaannnd lastly i'm like 204 in the morning. cutting is going well so im going to continue til my bodyfat gets to around 10% or until i stop making strength gains.

Smack
07-02-2009, 03:38 PM
Nice squat PR!

DFL
07-04-2009, 04:55 PM
alright so i cant continue to train much longer because camp is starting to get really intense. Im going to do one more 3 week cycle of lifts then go on a two a day in season program. after the cycle i will test the maxes. im hoping to achieve


-bench at least 230 pounds

-deadlift at least 330 pounds

-squat at least 330 pounds(already achieved)

ideally I would reach a 900 pound total.

DFL
07-05-2009, 10:37 PM
max upper

worked up to an easy 195x3 on the bench

90x12 on the db rows. i want 100x8 in a couple weeks 2 rep pr


rear delt flyes 3x12 5 pound dbs 1 rep pr

3x10 225 shrugs(cutting back intensity on these)


3x10 135 pec deck

T unit
07-05-2009, 11:41 PM
You need to get your squat depth checked. If you cant dead lift 330 lbs yet and you can squat it chances are your going quite high.

I was pulling over 400 before I squatted 330

Right know my I can dead lift 450 and only squat 335. Of course everyone has a different ratio but its very uncommon for a raw lifter to have a higher squat.

DFL
07-05-2009, 11:56 PM
You need to get your squat depth checked. If you cant dead lift 330 lbs yet and you can squat it chances are your going quite high.

I was pulling over 400 before I squatted 330

Right know my I can dead lift 450 and only squat 335. Of course everyone has a different ratio but its very uncommon for a raw lifter to have a higher squat.

I just started taking deadlifting seriously like a month and a half ago. I think my depth is sound, squatting has always been a very easy lift for me and come naturally. I will get it checked none the less though.

DFL
07-06-2009, 10:20 PM
reaaaallly sick/ puked passed out etc..

edit: im ok now. weird. and i finally understand 5/3/1 thanks to this!http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

maybe ill try 531 in a few months.

1 hour conditioning with the team. They're going to step it up to 5 conditioning seshes per week. So far im handling the volume. I can definitley feel body straining.

DFL
07-08-2009, 04:49 PM
rep upper+ conditioning


db bench 3x12 65PR?

lat pulldowns 3x12 155PR? i think ive done more on pulldowns, but im realllly using my lats this time around.

rear delt flyes 5 pound dbs 3x14 2 reps

no lat raises all the 20 dbs were being used

db shrugs 3x12 95 these feel good. I think i can do 100s next time.

went to the doctors today...:madflip:
my blood pressure is a little high, and according to the BMI i'm overweight(huge suprise) what im really bothered about is the fact that my doctor said i probably wont grow over six two. fml...

DFL
07-09-2009, 06:41 PM
max lower

deficit deads(however many inches a step box is): worked up to 275x6BPR
285x3BPR

pullthrus: 3x10 150 I really felt these and did them right today.working hard on bringing up my deadlift.

ab circuit blah

no calve raises


the deficit deads felt easier on my lower back then normal deadlifts.sweet.

DFL
07-12-2009, 08:46 PM
max upper

FAT ASS concert yesterday

mayhem festival.

i saw ....







.....



slayer live..FUCKYEAH!

bench press:worked up to 225x1PR feels fuckin good to bench two plates. real fuckin good. i could have had 230 maybbbbe 235, but im pretty burnt out from the concert.

DB rows: 3x8 100pr

pec deck:135x15x2( weird handle grippy thingy )

i didnt have alot of time to lift and i wanted to take it easy. pretty happy with the way things are going right now. I saw some funny ass shit at mayhem. concerts like that attract a pretty entertaining crowd.

Weilder
07-12-2009, 08:47 PM
Nice you saw slayer!? They were in my city a couple of weeks ago :)

DFL
07-12-2009, 10:54 PM
Nice you saw slayer!? They were in my city a couple of weeks ago :)

yeah my brain still hasnt quite comprehended it haha.

B.Money
07-12-2009, 11:16 PM
Nice work on the PR man! Know what probably feels better than benching 2 plates? Benching 3 plates...but I wouldnt know.

Congrats :D

DFL
07-13-2009, 10:10 PM
Nice work on the PR man! Know what probably feels better than benching 2 plates? Benching 3 plates...but I wouldnt know.

Congrats :D Indeed sir. I want 3 plates by junior year.

dynamic lower



ive been really slacking on this, mainly because i feel without purpose on it. I dont understand what im suppose to do. Dynamic is definitly a misnomer for the workout. youd expect it to be more like 8x3 not 3x8. So ive sort of been in between trying to move little weight as fast as possible and PRing on the excersises.


blah.

DFL
07-15-2009, 01:06 AM
I measured my quads today, my biggest one was 27 inches. I can practically sniff a squat rack and my quads grow:scratchhe

DFL
07-15-2009, 03:17 PM
rep upper

good ass day hita major pr

db bench:70x12pr?idc/idr
80x8x2PR by like at least 3 reps ... helllllz yeah. I got so siked for this, i grinded the shitout of the last rep. it must have taken like 10 seconds to complete. my eyes were all red after i got up.


lat pulldown: 3x12 lat pulldown 150... i dunno if this is a pr, but i read an article on lat pulldowns by charles poliquin and i feel that im now hitting my lats as well if not better as chinups/pullups.

rear delt flyes: 3x15 5 pound dbs.. im not really worried about huge progresson this. its more corrective. and my shoulders are defintly a major weakness of mine.

db press: my previous best was like 35x8 for one set.

today i got 40x8
45x8
45x8
raw.


peck deck 2x20 135
i tightened up something in my shoulder bicep chest meeting area and it hurt to do peck deck. it feels fine now though.


there is literally nothing i desire more in my physique then some bigass wide cobra lats.

DFL
07-16-2009, 05:29 PM
max lower

deficit deads: worked up to 295x3PR

im really hoping when i finally stop doing these there will be some massive effect on my normal deadlift.

walking lunges:80 dbs

fml why cant i deadlift worth a shit :(

DFL
07-19-2009, 06:45 PM
max upper

overalll a pretty solid day. it started outlike shit though.


incline bench-180x3WTF i was suppose to get like 6

i felt so burnt out on these, and just pressing in general. its like i need to deload just that. everything else is going quite swimmingly....

db rows-100x10x3 my rows were defintly more controlled this time and i got 2 more reps, sweet.

rear delt flyes- 3x16 5 pound dbs. i think im gunna work up to 20 and then start with the next dumbell.

shrugs 135x10
185x10
225x10
245x10x2PR

ive been taking these easy so this is shweet...

DFL
07-20-2009, 08:24 PM
romanian deadlifts:worked up to
225x8
245x8x2 pr these were hard as fuck


split squats 2x8 85 dbs

im just trying to catch my left leg up to my right



russian twists: these are weird...

25 pound plate x10 = way too hard..

10 pound plate x15 x3

DFL
07-22-2009, 09:07 PM
rep upper

good ass day
incline db press 60x10x3 I saw some guy doing 90's by like 20(strong as fuck for my gym) on this yesterday and it inspired me to try it out. i fucking love this excersise.

lat pulldowns 12x150
12x160x2pr?


rear delt flyes 2x15 i was really burnt out from the incline presses

db military press 45x9 PR
45x5 burnt out..

dips mex10
20+mex5
mex10
i love doing dips, i get sucha fatass pump

i felt like i was pressing with my tricep way too much on the militaries..

DFL
07-26-2009, 07:08 PM
ok so todays workout can only be characterized in this way


FUCK

YEAH.

i went to blazed and confused tour and missed my thursday workout. snoop doggs beats were soo frosty.. sooo frosty.haha.
but yeah since i missed it i thought id deadlift on my max upper day.

heres what happend

deadlifts:135x5
185x5
225x5
275x3
315x4(FUCK YEAH) 3 rep pr. and i could have had one more probably but my grip failed right after the fourth. something just clicked today. i know my form still sucks but i have such a better feel for the excersise.

chin ups max reps: 8, 6 3 rep pr and 2 rep pr. i felt like a motherfuckin og being able to do 8 chin ups

db rows: 100x10x3 pr?edit-not a pr gadammit... i think im finnna switch back to chest supported rows or sumthin

that was all i had time for. I think with straps im good for so much more, who knows maybe im just excited. what i do know is it would be fuckin sweet, if i maxed out over 350 before the season. fuckin sweet.

DFL
07-27-2009, 07:34 PM
i realized i didnt wanna fucks wit my lower body too much cuz i deadlifted yesterday.. so i did a bunch of ab work and mobility/flexibility shit. man my flexibility sucks.


edit/note to self- also had a shitty realization today. i smoke weed pretty much every weekend and i know my physique would most likely be quite a bit less fat if this werent the case. when i get high, i pretty much always end up eating dogshit food. not just shit like burgers but candy and chocolate etc. . . If i want to be lean( i do) something will have to change.

crusher777777
07-28-2009, 10:26 PM
Awesome job on the deadlift PR! Why not try some straps if it's your grip that's limiting you from using more weight?

DFL
07-29-2009, 01:17 AM
Awesome job on the deadlift PR! Why not try some straps if it's your grip that's limiting you from using more weight?

I really want to get some actually. I have no idea where to go about purchasing them though.

DFL
07-29-2009, 03:16 AM
i think im gunna drop my dynamic day and see how i do.

Weilder
07-29-2009, 03:33 PM
Nice deadlift PR!!

crusher777777
07-29-2009, 04:41 PM
I really want to get some actually. I have no idea where to go about purchasing them though.
Any good sporting goods store should have them. I got mine from Dick's Sporting Goods. No need to get anything fancy, they're just straps.

DFL
07-29-2009, 05:16 PM
Nice deadlift PR!!

thanks dude!

DFL
07-29-2009, 05:24 PM
Any good sporting goods store should have them. I got mine from Dick's Sporting Goods. No need to get anything fancy, they're just straps.

For some reason i didnt expect normal stores to carry them haha. thanks.


rep upper today


incline db bench

65x8 hard as shit wtf ..pr
65x10x2 smoother. head back in the game. pr.

lat pulldowns
3x12 160pr? i dunno. my form is still strict as fuck though.

rear delts 7.5ers x5x2

dips bwx10
20x10
30x5
2x14 100 db shrugs pr

edit- o yeah. some dickbag was curling like 60 pounds in the squat rack so i couldnt do anyoverhead pressing.

DFL
07-30-2009, 08:03 PM
SHITTY ass workout.

i didnt sleep at all last night thus..

deadlift-325x2pr...:[

crusher777777
07-30-2009, 10:09 PM
Hey, it's still a PR. Get some sleep next time though ;)

DFL
08-02-2009, 01:33 AM
Hey, it's still a PR. Get some sleep next time though ;)

i know man haha thanks. its good to see progress on my deadlift, finally.

anyways i just thot id post whore up in my log some.

i cant decide with to see how many reps i can get with 185 and 210x3 or floor press or whatever the fuck. shit. i can feel my overanalyzation. if my flat bench warm up feels good ill go for the 185 and 210, if not ill switch to floor press. Also, i measured my arms and there about 15 each.

new miscellaneous goal-
16 years old-16 inch arms
17 years old-17 inch arms

ya know, until like a billion

DFL
08-02-2009, 04:25 PM
k max upper

ok workout.


barbell bench:
185x7
210x2

not bad cuz i havent flat benched in like 3 weeks. can probably get 215x3 next week. Usually i get about 3 weeks of feeling good and fresh on the flat bench before i burn out and have to switch up.

chinups:
9
bw+10 4

i cant wait until i hit like 25+ cuz then i can use the weight belt without looking like a pansy ass


db rows: 2x13 100

these are fuckin hard. im gunna switch this up next week.

shrugs: 245x12 2 rep pr

random thoughts- fuck i wish i could just train for ever, but i know the season is coming along to obliterate all my gains to shit. haha. and i have a new sticking point, around half way up. i think ive been training wrong, sort of juicing my max lifts for all the gains i can get and waiting til they start to fail to switch, and the switch being conservative.

DFL
08-04-2009, 08:10 PM
sweet ass workout.

rep upper
incline DB press:
65x12PR
70x10PR
70x8shit...

I burned out on the last set, no big deal though i busted my ass and got a rep pr and a weight pr. this old guy i nicknamed mr lonely tried to talk to me during my last set maybe that had something to do with it.

lat pulldowns: 3x10
170 PR

this is without a doubt the highest ive gone on lat pulldowns. The last couple reps were sloppy, but fuck it.


took out rear delt flyes, i felt like they werent worth the extra volume.


DB military press: 45x6

More pressing just isn't going to work with the incline press in my routine. My triceps are too burnt.

lat raises: 3x10
15

dips:
bwx12PR(my triceps are exploding)
bw+35x5PR

DB shrugs:
100x18x2


I'm not even trippin that my gym sucks ass and only has DB's that go up to 100 right now. High rep shrugs are gunna help my grip out alot.

crusher777777
08-04-2009, 10:51 PM
Nice workout! Good job with the PRs on incline dbs and dips.

DFL
08-04-2009, 10:58 PM
Nice workout! Good job with the PRs on incline dbs and dips.

thanks man



sooo i took some pre football season progress pictures, here they are

http://i162.photobucket.com/albums/t275/dfleury_/photo.jpg

http://i162.photobucket.com/albums/t275/dfleury_/photo2.jpg
sorry there a little blurred i cant hold my damn hands still after i lift, also strong swamp ass in the second pic sorry about that too haha

DFL
08-05-2009, 09:26 PM
worked for my dad today
it was like strongman active recovery haha

carrying stones and wheelbarrowing shit all over the place

sooo siked for deadlifts tommorow./

DFL
08-06-2009, 07:51 PM
lower body day

ok i need to step this day up a little, still im making progress though


deadlifts:worked up to

330x3PR(5 pound + 1 rep)


deadlifting is so fucking hard.


walking lunges:
12 steps with 85's PR
10 steps with 85's PR

edit- did some renegade rows, fuck yeah i like these. Ab training that i can actually progress on.

DFL
08-09-2009, 04:56 PM
last max uppper before the season :[ i got all teary eyed


bench press: worked up to
210x3PR

i should have gone for 215x3 but whatever..

chinups:
bwx10 PR(1 rep)
bw+10x6 PR(2 reps)

seated rows:
150x8
140x8
140x8
140x8

BB shrugs:
135x10
225x10
255x10PR
255x10PR
edit-i hate my stupid shitty ass bench.

DFL
08-10-2009, 10:47 PM
ok, jesus fucking christ, rude awakening today.

we basically ran did up downs drills etc... for four straight hours.

shit.

fuckin hell week.


dumbass super high volume football workout


I was totally burnt out.


incline bench: 3x5

165 massive unPR

weird shitty ass pec deck machine:3x10
105
105
120


military press: 3x5
40
45
40

front raises:3x10
20
20
20


machine lateral raises:3x10
7
7
7

there would have been more but my dad came. I'm hoping if i eat enough my strength will rebound some on this retarded program. does anyone have any ideas on how to not shrivel up and die through camp/the season?

edit- OOOOOO i fucking lifted yesterday! shit! what do i do now?

less frustrated more positive edit- the gym they have is really sick. It needs some more equipment but theres no rubber plate bullshit which i love.

DFL
08-12-2009, 09:32 PM
ok so i worked my ass off today

and the coach said i had a motor haha, and that starting d end is a givein.

also we scrimmage my old school and im going to fuck them up

stupid retarded football workout number 2

bench:
185x5 unPR by like 15 pounds
185x5 unPR by like 15 pounds

its cool, im just trying to get my chest to recover, then ill work up to my old maxes and then hopefully be left alone to do my own program once the season starts. And a senior guard said i was gunna be like jared allen haha.


edit-This is what im gunna do.

WORKOUT #1
*This workout was performed on Monday. (Their game was on Saturday.)

1.

A. Max-Effort Upper Body lift – work up to 5RM week 1 & work up to 3RM week 2. *Be somewhat conservative with your weight selections. I don’t advocate forced reps during the season. The goal is to work up to a heavy weight, but you want to get all reps on your own.

*I also like performing 2-week mini-cycles during the season in which you alternate between full-range max-effort lifts and partial range lifts for the upper body. For example: Weeks 1&2 = bench press; Weeks 3&4 = 3-board press; Weeks 5&6 = incline bench press; Weeks 7&8 = floor press; Weeks 9&10 = close grip bench press; Weeks 11&12 = 4-board press
2.
“Blackburns” – Perform 2 sets of the 4 exercises that are shown in the video link. Hold each position for 10-20 seconds. Rest 1 minute between sets.
3.
Unilateral lower body movement – perform 3 sets of 8 reps

D1. Rowing variation – 3 sets of 10-12 reps
D2. DB Shrugs – 3 sets of 10-12 reps

5.
High rep abdominal circuit – perform 3-4 exercises and go through circuit 2X

WORKOUT #2
*This workout was performed on Wednesday, but it can also be performed on Thursday.

1.
Box Jumps – perform 3 sets of 3
2.
Box squats – perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over. You may increase or decrease the percentages depending on how you feel. Alternate between a regular barbell & safety squat bar every 3 weeks if you can.

C1. DB bench variation – perform 3 sets of 8-12reps
C2. Rear Delt/Upper Back exercise – choose one of the following exercises & perform 3 sets of 8-12 reps

*
Rear delt flyes
*
Scarecrows
*
Face pulls
*
Seated DB “power cleans”
*
Band pull-aparts

4.
DB or cable lateral raises – perform 2-3 sets of 12-15 reps

5.

Abs/Low back superset – perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.

Billsterl
08-12-2009, 09:37 PM
so you're gonna have to follow the coaches' program for the whole season?

DFL
08-12-2009, 10:04 PM
so you're gonna have to follow the coaches' program for the whole season?

The core of the program actually isn't that bad, but there's no squat rack:wallbash: and way too much volume. I don't think they make the team lift during the season so i'll be able to goto my old gym on my own. Their program is pretty ridiculous for the amount of work were doing on field/track.

DFL
08-17-2009, 06:15 PM
ok i was on vacation so no internet, double days this week, but i get to start doing my own shit again...yay

and, i gotta say, i really wanna get back in the weightroom and tear shit up

DFL
08-19-2009, 09:25 PM
flat bench:
95x5
135x5
185x5
190x5
195x5unPR by 5 pounds

shrugs:3x10
95
100
100
-superset-
seated rows:3x10
140
140
140

renegade rows:2x10
20
20

2x15 decline situps



comments-I'm so happy to be back in the gym. Tried to do some pullups, but the superset burned me out and i had a massive pump:]. Couldn't do legs although this is mainly an upper workout, i fucked my shit up bad at two a days.

vsvs
08-19-2009, 09:26 PM
comments-I'm so happy to be back in the gym. Tried to do some pullups, but the superset burned me out and i had a massive pump:].

feels good man?
strong bench there

DFL
08-19-2009, 10:39 PM
feels good man?
strong bench there

thanks, it def does, i can honestly say my love for weighlifting has tipped to be greater than my love for football

ThomasH
08-20-2009, 01:14 AM
I wish they ran football like that up here. For me its no practice until school starts and if you wanna lift its on your own time :redhot:.

DFL
08-21-2009, 05:26 PM
I wish they ran football like that up here. For me its no practice until school starts and if you wanna lift its on your own time :redhot:.

that sucks about practice, haha i would LOVE it if the lifting was like that.

ok workout 2 today

still no legs

inc db bench press:
60x12
60x12
60x10



not bad for 2 weeks off.

shoulder prehab excersise bullcrapx2

db lat raises:
15x12
15x12
15x15PR

ab/low back superset:2x20
decline sit ups
reverse hypers

takin everything reaall easy.

latetext
08-21-2009, 06:14 PM
some pretty big lifts man.. how old are you??

DFL
08-22-2009, 11:07 PM
some pretty big lifts man.. how old are you??

thanks man, im 15

DFL
08-24-2009, 09:25 PM
Paused CGBP:
barx6
135x6
155x5
175x5
180x5BPR

Never done these before, pretty much all of this was easy, even the last set.

DB shrugs:
100x10
100x10
100x10
-superset-
Seated Rows:
150x10PR
150x10PR
150x10PR

Form is better on the shrugs, and the rows were pretty easy.

At this point i felt like throwing up, managed to crank out some situps, and left. I feel like it's gunna be so damn easy to progress on the CGBP. :roll:

vsvs
08-24-2009, 10:56 PM
why does everyone else have such a beastly bench # SIGH

DFL
08-27-2009, 11:14 PM
I gotta say i feel on top of the motherfuckin world right now

workout #2

Incline DB Bench:
65x10
65x10PR?

Chin Ups:
bwx13PR
bw+25x4(15 lb, -2 rep PR)

DB Lat Raises:
20x8PR
20x8PR

Face Pulls:
100x10
100x10

We had a hard ass practice today, but I managed to get my ass to the gym around 7 O' Clock. I was tired as fuck, but I got in there and I literally flew up doing chinups. It was probably like 15 but I lost count so fuck that. Form was clean as fuck on the lat raises. I grinded the fuck out of the 65's. I couldn't progress my chinups or any shoulder excersize worth a shit pre-season, and now i'm hitting PR's, go figure.:scratchhe

DFL
08-29-2009, 09:25 PM
workout 1

Paused CGBP:
185x6PR
190x4PR
185x5PR

Seated Rows:
160x10
160x10
160x10PR

that's literally all I had time for ...gay. I didn't rest enough, but I sure as shit dont want to be sore after working out on sunday for monday practice, so fuck it. 185x6 was HARD 190x4 I fucked up, I need to start asking for a lift off, its just so much harder to do it yourself on CGBP I think I could have gotten 5 with a lift off. Next week 190x6 and 200x3 then onto decline benching.

DFL
09-01-2009, 09:58 PM
shitty ass workout everything was same as last time, shitty ass day, oakland public schools make me wanna f*&^*g kill myself, its gonna be a loooong ass year...

Samsuperjew
09-01-2009, 10:09 PM
school FTL

:(

i already feel like i've been in school for a semester

Billsterl
09-01-2009, 10:24 PM
your football coach doesnt make u guys lift for lower body?

DFL
09-03-2009, 10:45 PM
i feel your pain SSJ

and billsterl I should be doing legs but ive been bitching out on them. i need to get on that. anyways... first scrimmage of the season tommorow against my old school. im pretty fuckin siked

DFL
09-07-2009, 03:51 PM
scrimmage was good. sore as shit. workout isn't worth posting. i just got the blood flowing and then my arms started aching like shit

DFL
09-13-2009, 02:49 PM
k i dun been pussin out this week, lots of work but thats no excuse
won our first game 36-0, I had a sack and forced a bunch of intentional groundings and a bunch of tackles for loss it was sweet

on the downside, i was playing really high, and i needed to lower my pads
anyways

hit the gym today

flat bench:worked up to
185x4

it's not that i'm physically weaker, i'm just sooooore all the time. Hopefully this will change.

seated rows:
180x8
180x8PR

shrugs:
225x10
225x10

ab circuit:
v-upsx5
decline situpsx10
reg situpsx10
X2

DFL
09-16-2009, 09:15 PM
incline db bench:
65x12PR
70x8PR?

chin ups:
10x2
bw+25x4

Definitly stalling out here on the chin ups.:[. I guess i'll switch to pullups or something, those are super hard for me.

db lat raises:
20x8PR?
20x6

facepulls:
120x10
120x10


renegade rows:
15x16
20x12
I tried to bench at the end of my workout and turned a nagging shoulder injury into a serious shoulder injury. damn. I'm just so fuckin weak its depressing. I mean 185x4?? wtf is that shit??

DFL
09-19-2009, 03:34 PM
everythings is injured and shit, depressed, giving up on fb, weightlifting, and life in general

DFL
09-20-2009, 07:29 PM
k im in a less whiny mood now

workout #1
flat bench:
135x5
shoulder still felt bad, stopped there.
seated rows:
180x10 +2 reps
180x11 +3 reps

defranco shoulder rehab excersise thingyx2


shrugs:
225x15
235x10
235x10

DFL
09-22-2009, 10:56 PM
bannana cream muscle milk...mmmmmmm

edit: not a workout really but i did 17, 14 and bw+15x8 on home chin up bar
which is a pretty awesome PR for me and i didnt wanna forget it so...

i also did some super light dumbell ohp's to test the shoulder out... felt weird, but it didnt hurt.

DFL
10-11-2009, 07:05 PM
my shoulder is better, i will continue to post in this log beginning this week, however the posts will be erratic and limited because i still have 5 weeks left of football

and i was able bench for the first time in a month at the gym i got 155x5 on incline, which im really not to upset about considering the circumstances, more importantly it felt great, not even a bit of pain.

DFL
10-17-2009, 06:51 PM
aight aight first legitimate post in awhile

basically i'm around 192 right now, down from 205 around 8 weeks ago. I'm significantly leaner, which is nice. My lifts are pretty much completely in the crapper however.I dunno what it is about football season that makes it so hard for me to keep my progress compared to everybody else. Anyways, i worked out today, we had a game on thursday and im stiill beat up cuz it was my first in like 4 weeks.

deadlift:
135x5
225x5
275x3(mheh?!)

not ME, but definitely close.

chin ups:
bwx10
bwx10
bwx10PR

First time i've gotten 3x10 in a row, yaay me lol.

flat DB bench:
60x12
60x12

pretty spanking happy with this
Lat raises:
15x10 hard
15x10 easy

weird.

renagade rows:
15x12
15x12

DFL
10-19-2009, 11:23 PM
rain is killing our practices so lost o time to recover and lift:]

incline bench:
95x5
135x5
155x5
175x3(YAY)

Extremely pleased with my incline bench.

Chest supported rows:
1 platex10
2 plates+25x10
2 plates+25x10

BB shrugs:
135x15
225x12
225x12

Renegade rows:
20x12
20x12