Dave and jman- WS4SB3

August 5th

Even more practice today. Conditioning consisted of hills.

After practice

ME Upperbody

Bench Press
45x5
95x3
135x3
170x3
195x1

Chinups
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 2

Military Press
45x10
70x10
70x6

Tricep Extensions
30x10
35x8
40x6


Now that we are in the season I'm thinking about lowering the volume of my workouts a bit. I don't wanna get burned out. I'm eating like a monster and maintaining weight!
 
Never lifting on a empty stomach again. I couldn't complete anything

Sucked...I didn't fall asleep till 5:00 AM so I woke up at 1:00 PM and then I had to go pick up my football equipment and I lifted there. Heres what I did :

Bench Press
135x10
135x10
135x4

Chinups
bodyweight x 6
bodyweight x 6
bodyweight x 1

Shrugs
185x10
185x10
185x10

Tricep extensions
30x10

Lat Pulldown
70x10

I ate like a monster afterwards though. This workout wasn't even structured; just something I threw together because I was bored.

My legs are dead; practice was everyday this week. First 2-a-days next week.

Feels good to be back in the pads though!
 
Every Monday I am gonna track my weight

August 11

Weight: 187.2
Body Fat Caliper Abdominal measurement: 24, 23, 23

I have a new way of measuring my progress. I'm not bulking/cutting or anything. Just gonna eat right like I have been doing and track my progress. I am gonna measure my progress using the bodyfat caliper on the mid section; since that is the easiest measurement to take.

If my weight goes up next monday (doubtful with practice) then the goal is to have the Abdominal Measurements to stay the same.

If my weight goes down by next monday, then the goal is to have the Abdominal measurements to be smaller.
 
WSFSB3 is good for an overall athetic workout; but now that I have practices 5 days a week; theres no need for DE Lowerbody or even Repetition Upperbody. I need to work to keep my strength up or improve. So by doing 5x5 I can get 25 reps of pretty heavy weight done; rather then on WSFSB3 I only get maximum weight for 3-5 reps.

Today workout:

Bench Press
150x5
150x5
150x5
150x5
150x7

Bent over rows
95x5
95x5
95x5
95x5
95x13

I have practice later so I'm saving my legs for that. I'm gonna keep the Bench Press the same next workout and put the rows up. I'll probably tweek this up next time; Need to get some shrugs in; maybe a little tricep work.

I don't want my legs to go to rock bottom strength though...but at the same time I can't do heavy squats either because it will weaken me in practice. I'll figure something out.
 
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Today was Work and Practice. Practice was tons of drills; conditioning was 20 hills.


Diet still top notch 2 days in a row. Meaning No Junk Food; 5-6 meals a day; etc. I'm surprised myself :) It keeps getting easier.

Avoiding Junk Food is my major problem but lately I figure it this way: This is my last year of football. So I have to give it my all; otherwise I am going to regret it. If I eat **** foods, then I will play like **** (especially on conditioning). So I have been eating strict. I have noticed my endurance has been getting better. I have a committement not only to myself; but to my team. So thats why I'm not eating no junk food until the end of the season. (hopefully by then my semi junk food addiction will be over).
 
ME upper yesterday

bench
45x5
95x5
115x5
135x3
155x3
175x2 (lame, but i was atrophying in a car for like 11 days, so w/e)

(from here on out it's 2 minutes break)
DB bench
50s eachx17
50s eachx10

Superset
Pendlay rows
115x10
125x8
125x6
spring thinger
3x12
3x14
3x10

Shrugs
195x10
205x10
210x10
I try not to regrip if I can, but I had to on the last set, regripped at 8

DB Curls
35s each handx10
35s eachx8
35s eachx6


I'm skipping to Max effort Lower today, I'm dying to do some SQUATS!
 
ME lower

parallel squat
45x5
95x5
135x5
185x3
205x3
225x3 (max)

Not bad I think, since i havne't done any squats for 2-3 weeks and before was doing full squats. Anyway

only 1 set of unilateral quad movement because my knee hurt (yeah yeah, i'm a pansy, but i don't like to risk injury)
stepups
35 each handx12

SLDL
145x8
145x8
145x8

abdominal circuit
weighted swissball crunches+25x20
Side bends+40x20
that one exercise that itold you guys aboutx1 minute duration
1 minute break inbetween, 2 giant sets.
 
Good lifting Dave.

Today I had work + practice again; my legs are gonna explode...

My diet, strict again for 3 days in a row. Everyday gets easier.

My diet was like

Morning: Protein Shake (2 scoops of whey + water) damn out of milk
Work Break: Chicken Breast + Buffalo Sauce (all good fats)
During Work till Practice: Peanuts
Dinner: Lots of Steak.
 
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jmanjman47 said:
My diet, strict again for 3 days in a row. Everyday gets easier.

My diet was like

Morning: Protein Shake (2 scoops of whey + water) damn out of milk
Work Break: Chicken Breast + Buffalo Sauce (all good fats)
During Work till Practice: Peanuts
Dinner: Lots of Steak.
Click to expand...

good job on the diet

how do protein shakes taste with water instead of milk? I always though it'd be totally nasty.
 
Danger_Dave said:
good job on the diet

how do protein shakes taste with water instead of milk? I always though it'd be totally nasty.
Click to expand...

thanks.
Protein shakes w/water instead of milk.....makes me feel like I'm gonna puke. Especially once I wake up; my stomach starts feelin all odd BLEH.
 
Perfect Diet 4 days in a row

Lookin better in that mirror every morning.

Had to work 6 hours today; practice was canceled because of storm

Bench Press
45x5
95x5
135x5
155x5
175x2

Bent-over-rows
95x10
95x10
95x10

Military Press
65x10
65x10
65x1 (I pushpressed 9 more)

Basu Ball Crunches
Bodyweight x 10
2.5 x 10
5 x 10
10 x 10
25 x 10
45 x 10
 
tonymcclellan said:
if you use water, make sure to use ICE. otherwise they are awful.
Click to expand...

I don't have a icemaker.....
I'm sure I could make ice somehow though.

btw todays diet

Morning: Protein Shake
During Work: 3 Chicken Breasts +Buffalo Sauce and Peanuts (840 calories on nuts)
After Work: Can of Chicken/ salad
Before Bed: Turkey/ salad , vitamin pill.

Basically high fats and high proteins and low on the carbs.
 
DE upper

dips 2 minutes break inbetween sets
BWx12
BWx12
BWx10
BWx8

Widegrip Pullups, 2 minutes break inbetween sets
BWx7
BWx6
BWx5
BWx3.5
No, I did not mean to go down in reps

Shoulder press 2 minute break
35 each handx10
35each x10
35 eachx10

Superset 90seconds break
DB shrugs
75 each handx15
75 each handx15
75 each handx15
75 each handx15
Triceppressdown
60 (dun think this is in lbs, it's some homo machine)x10
60x10
60x10
60x10



So today, there was some dude, who smelled like (for lack of a more accurate term) ****, lifting int hem iddle of the weight room. Lifting is meant loosely because i dont' know wtf he was actualyl doing there, because it sure as hell was not lifting. Anyway, I couldn't escape his ****ing smell. It was ridiculous, i must have been visibly uncomfortable because i seirously was about to puke the whole time.

I lifted a bit less this time, still sore from tuesday. w/e, the guy smelled like ****, i coudlnt' breathe.
 
Today was a great day to rest. No work , No practice. Tommorow I have my first 2-a-day so I ate tons of carbs and fats today.
 
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