The road to getting faster.
- Thread starter davidjr74
- Start date
I checked my weight and I weighed in at 155. So I lost 2.5 pounds. I hope most of that was FAT. I don't look skinnyer but I do feel it though.
I will do another full body workout thursday, today I had Sparq (which sucked it was like 92 degrees) and tommorow I will rest. I'm gonna keep my calorie intake of 2100 the same. I seem to have alot of success with this.
2 days ago my full body workout included this
Chest- Flat Bench 5x5, 1 set incline, 1 set decline, 1 set of dumbbell flys
Triceps- Dips, Skull Crushers (2 sets)
Shoulders- Military Press 5x5
Back- Lat Pull Down 1 set, Bent over rows 5x5
Did a little leg work, 1 set of 10 body squats.
I will do another full body workout thursday, today I had Sparq (which sucked it was like 92 degrees) and tommorow I will rest. I'm gonna keep my calorie intake of 2100 the same. I seem to have alot of success with this.
2 days ago my full body workout included this
Chest- Flat Bench 5x5, 1 set incline, 1 set decline, 1 set of dumbbell flys
Triceps- Dips, Skull Crushers (2 sets)
Shoulders- Military Press 5x5
Back- Lat Pull Down 1 set, Bent over rows 5x5
Did a little leg work, 1 set of 10 body squats.
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Today was overall a rough day. I have a really terrible case of Poison Ivy. Its everywhere, even there. It hurts like hell. I can't even walk right. My friend was laughing his head off.
I'm not gonna be able to weight lift till Sunday, at the most. I am going to my Grandfathers house with my Sister. He wants us to chop wood and crap.
Did I mention I am a twin. I have a Father, Mother. I also have a older half brother who is 25; his names Michael.. I have a twin sister. (we were both born on January 1st, 1991.) which was significant coz we were the first twins born in Maryland that day). I also have 2 little brothers who are also twins! Matthew and Ryan is there name.
My entire family has been getting into fitness lately, except my Father who is a stubborn fool. I keep trying to get him to change his ways. 300+ pounds is not healthy.
My mother is now a fitness trainer at curves coz shes on a diet along with my sister. My Little brother Matts trying to get Faster, and my other brother Ryan is trying to bulk up (hes 13, height is 5'4 only weights 98 pounds). My older brother is also on a diet.
I saw this video of a Olympic Sprinter today. It really motivated me to kick harder. He said it was all mental and stuff in a interview.
I didn't go to Sparq training today though because of my condition. I thought I was immune to this.
O the good thing about going to my grandparents house is that all there food is healthy, and they got plenty of it.
I'm not gonna be able to weight lift till Sunday, at the most. I am going to my Grandfathers house with my Sister. He wants us to chop wood and crap.
Did I mention I am a twin. I have a Father, Mother. I also have a older half brother who is 25; his names Michael.. I have a twin sister. (we were both born on January 1st, 1991.) which was significant coz we were the first twins born in Maryland that day). I also have 2 little brothers who are also twins! Matthew and Ryan is there name.
My entire family has been getting into fitness lately, except my Father who is a stubborn fool. I keep trying to get him to change his ways. 300+ pounds is not healthy.
My mother is now a fitness trainer at curves coz shes on a diet along with my sister. My Little brother Matts trying to get Faster, and my other brother Ryan is trying to bulk up (hes 13, height is 5'4 only weights 98 pounds). My older brother is also on a diet.
I saw this video of a Olympic Sprinter today. It really motivated me to kick harder. He said it was all mental and stuff in a interview.
I didn't go to Sparq training today though because of my condition. I thought I was immune to this.
O the good thing about going to my grandparents house is that all there food is healthy, and they got plenty of it.
Tuesday July 18, 2006
------------------------
Well, I checked the scale today and it said 160.5
. The weight I lost earlier, apprantely, must have been water weight.
I decided to get more complicated with the diet. Now I am going to calculate my protein, carb, and Fat intake to get better results. I'm also gonna drink about a gallon of water a day.
Cutting Diet
Eat 2200 Calories Per Day
275 Grams of Protein 50%
165 Grams of Carbohydrate 30%
48 grams of fat. 20%
So above is my new diet. Learned alot about dieting.
------------------------
Well, I checked the scale today and it said 160.5
. The weight I lost earlier, apprantely, must have been water weight. I decided to get more complicated with the diet. Now I am going to calculate my protein, carb, and Fat intake to get better results. I'm also gonna drink about a gallon of water a day.
Cutting Diet
Eat 2200 Calories Per Day
275 Grams of Protein 50%
165 Grams of Carbohydrate 30%
48 grams of fat. 20%
So above is my new diet. Learned alot about dieting.
Wednesday July 19, 2006
------------------------
The diet yesterday was questionable. I was below my calorie limit and I was way below my Protein intake. I only got 30% of the Protein I needed. Although the exercise was good.
Today I'm gonna rest and tommorow I have more sparq training.
------------------------
The diet yesterday was questionable. I was below my calorie limit and I was way below my Protein intake. I only got 30% of the Protein I needed. Although the exercise was good.
Today I'm gonna rest and tommorow I have more sparq training.
Friday July 21, 2006
---------------------
Its 3:55 AM. here it goes again. I always have problems with my sleep patterns. I'm like a bat. Yesterday (like today to me) I didn't go to sparq training. My mother loaded me in chores. It was crazy. my Father was being a jerk, but he needs to worry about his own fitness goals (330 pounds on verge of a heart attack).
you ever feel like just hitting someone into reality? Thats what it felt like. I do everything I can to get my father to change his lifestyle.
One time he bought a litter of Coke to drink. When he went to the bathroom I stole it and replaced it with Water. That really pissed him off.
Thats why I wish my Father was more like my Mother. Today my mother broke 250 and weighed in at Curves as 249 pounds. When she started she was 299.
As for myself, I'm doing alright. I think I may have overtrained my legs. Ever since sparq tuesday (I also squated) my legs have been sore. I wen't all out that day. Did leg press, lunges, sparq, squats and some HIIT.
I also was very happy when I came across this site
had some really good calculators on it. LV I like the site alot.
---------------------
Its 3:55 AM. here it goes again. I always have problems with my sleep patterns. I'm like a bat. Yesterday (like today to me) I didn't go to sparq training. My mother loaded me in chores. It was crazy. my Father was being a jerk, but he needs to worry about his own fitness goals (330 pounds on verge of a heart attack).
you ever feel like just hitting someone into reality? Thats what it felt like. I do everything I can to get my father to change his lifestyle.
One time he bought a litter of Coke to drink. When he went to the bathroom I stole it and replaced it with Water. That really pissed him off.
Thats why I wish my Father was more like my Mother. Today my mother broke 250 and weighed in at Curves as 249 pounds. When she started she was 299.
As for myself, I'm doing alright. I think I may have overtrained my legs. Ever since sparq tuesday (I also squated) my legs have been sore. I wen't all out that day. Did leg press, lunges, sparq, squats and some HIIT.
I also was very happy when I came across this site
had some really good calculators on it. LV I like the site alot.
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Sunday July 23, 2006
----------------------
Its 7:06 AM I couldn't sleep again. A hour ago I did my Bench, Military Press, and some tricep extensions
Bench
Set 1 - 40 pounds, 12 reps (warmup)
Set 2- 95 pounds, 5 reps
Set 3- 95 pounds, 5 reps
Set 4- 95 pounds, 5 reps
Set 5- 95 pounds, 5 reps
Set 6- 95 pounds, 3 reps
Military Press
Set 1- 30 pounds, 12 reps (warmup)
Set 2- 60 pounds, 5 reps
Set 3- 60 pounds, 5 reps
Set 4- 60 pounds, 5 reps
Set 5- 60 pounds, 5 reps
Set 6- 60 pounds, 3 reps
Wow, I know my military press has increased. because when i started this diary I was 5x5ing 50 or 55. I'm not sure about my bench though, it may have.
Yesterday I had a cheat meal, but I made up my mind this morning that there will be no more cheat meals or any junk food. I'm going to keep my diet strict with 2200 calories. Heres what I will start eating thats available-
Water
Milk
Yogurt
Cheese
Wheat Bread
Eggs
Chicken
Salad stuff (vegetables, etc)
Penut Butter
Jelly
Some cereals.
O and the title "road to getting faster" is still the purpose. If I can cut I will lose fat so I can haul less when I'm doing my 40 yard times and such.
I also decided to do HIIT everyday 20 minutes. Now im gonna nap if I can. Today overall will be a very successful day.
EDIT: I came across this site called Fitday. This is going to make my dieting tracking a whole lot easier!
Nutrition Goals
Calorie Deficit: 500-700
Protein: 155-300 Grams
Carbs : 165-200 Grams
Fat : 0-48 Grams
----------------------
Its 7:06 AM I couldn't sleep again. A hour ago I did my Bench, Military Press, and some tricep extensions
Bench
Set 1 - 40 pounds, 12 reps (warmup)
Set 2- 95 pounds, 5 reps
Set 3- 95 pounds, 5 reps
Set 4- 95 pounds, 5 reps
Set 5- 95 pounds, 5 reps
Set 6- 95 pounds, 3 reps
Military Press
Set 1- 30 pounds, 12 reps (warmup)
Set 2- 60 pounds, 5 reps
Set 3- 60 pounds, 5 reps
Set 4- 60 pounds, 5 reps
Set 5- 60 pounds, 5 reps
Set 6- 60 pounds, 3 reps
Wow, I know my military press has increased. because when i started this diary I was 5x5ing 50 or 55. I'm not sure about my bench though, it may have.
Yesterday I had a cheat meal, but I made up my mind this morning that there will be no more cheat meals or any junk food. I'm going to keep my diet strict with 2200 calories. Heres what I will start eating thats available-
Water
Milk
Yogurt
Cheese
Wheat Bread
Eggs
Chicken
Salad stuff (vegetables, etc)
Penut Butter
Jelly
Some cereals.
O and the title "road to getting faster" is still the purpose. If I can cut I will lose fat so I can haul less when I'm doing my 40 yard times and such.
I also decided to do HIIT everyday 20 minutes. Now im gonna nap if I can. Today overall will be a very successful day.
EDIT: I came across this site called Fitday. This is going to make my dieting tracking a whole lot easier!
Nutrition Goals
Calorie Deficit: 500-700
Protein: 155-300 Grams
Carbs : 165-200 Grams
Fat : 0-48 Grams
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Wendesday July 26, 2006
--------------------------
Today was the last day of Sparq Training! Thank God! We did alot of running today. Thursday we are getting tested on our 40 yard times, verticle, shuttle, and out Bench. So I can't work out or nothing because I don't want to be sore for the test.
The dieting today was mediocre. I was way under my calorie limit, and under my protein.
Other then that everything is running smoothly.
The Test
----------
here are my stats from last time. (post#1)
5 Foot 9-10 inches
Weight- 160 Pounds
Max Bench- 130 Pounds
40 yard time- 5.44 seconds
Shuttle- 5.28 seconds.
My goal is to run better then 5.44 seconds. I want to get 5.2 or under.
--------------------------
Today was the last day of Sparq Training! Thank God! We did alot of running today. Thursday we are getting tested on our 40 yard times, verticle, shuttle, and out Bench. So I can't work out or nothing because I don't want to be sore for the test.
The dieting today was mediocre. I was way under my calorie limit, and under my protein.
Other then that everything is running smoothly.
The Test
----------
here are my stats from last time. (post#1)
5 Foot 9-10 inches
Weight- 160 Pounds
Max Bench- 130 Pounds
40 yard time- 5.44 seconds
Shuttle- 5.28 seconds.
My goal is to run better then 5.44 seconds. I want to get 5.2 or under.
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The Test
WOOOO I was really happy today. My coach said I got alot faster.
Old Stats
-------------
5 Foot 9-10 inches
Weight- 160 Pounds
Max Bench- 130 Pounds
40 yard time- 5.44 seconds
Shuttle- 5.28 seconds.
New Stats
--------------
5 Foot 9
Weight- 154.5 Pounds (-5.5)
Max Bench- 130 Pounds (-/+ 0)
40 yard time- 5.25 (-0.19!)
Shuttle-4.94 (-0.34!)
So I shaved alot of time. Just think what I could have done if I kept the diet straight from the beginning. I'm happy with the results, but something tells me I can do alot better. I feel as if there is no limit.
I got another month left, and if I keep my head focused the way it is now, I can put up very good numbers.
I was so happy, I came home and decided to squat. I put 12 reps of 120 on the last set. 2 weeks ago I had problems getting 100 off the rack. So, as I read, alot of weight lifting in such has mental influence.
Can't wait till the season starts. Training camp is in a week.
WOOOO I was really happy today. My coach said I got alot faster.
Old Stats
-------------
5 Foot 9-10 inches
Weight- 160 Pounds
Max Bench- 130 Pounds
40 yard time- 5.44 seconds
Shuttle- 5.28 seconds.
New Stats
--------------
5 Foot 9
Weight- 154.5 Pounds (-5.5)
Max Bench- 130 Pounds (-/+ 0)
40 yard time- 5.25 (-0.19!)
Shuttle-4.94 (-0.34!)
So I shaved alot of time. Just think what I could have done if I kept the diet straight from the beginning. I'm happy with the results, but something tells me I can do alot better. I feel as if there is no limit.
I got another month left, and if I keep my head focused the way it is now, I can put up very good numbers.
I was so happy, I came home and decided to squat. I put 12 reps of 120 on the last set. 2 weeks ago I had problems getting 100 off the rack. So, as I read, alot of weight lifting in such has mental influence.
Can't wait till the season starts. Training camp is in a week.
Friday July 28, 2006
---------------------
Today I started the westbury method for my bench.
Warmup- 50 pounds, 12 reps
10 sets of 3 reps consisting of 105 pounds
For my military press I did 5x5 with 60 pounds and on the last set (till failure) i got 5, which is a +2 rep increase from last time.
I also did some dips, I'm still decideing wheather I should do some HIIT or not.
---------------------
Today I started the westbury method for my bench.
Warmup- 50 pounds, 12 reps
10 sets of 3 reps consisting of 105 pounds
For my military press I did 5x5 with 60 pounds and on the last set (till failure) i got 5, which is a +2 rep increase from last time.
I also did some dips, I'm still decideing wheather I should do some HIIT or not.
Saturday July 29, 2006
------------------------
Today I'm gonna do some HIIT and my back,biceps. I did some bent-over-rows and thats about it. The sides are my back are still sore, so I went light on the lat pulldown.
I am also going to do some HIIT.
EDIT: Yay! finnally I convinced my father to get me whey protein. It has 24 grams per scoop! I mix it with 2 cups of milk (16 grams of protein) and I eat a yogurt (8 grams). I never had that much protein at one time. I ate/drank this stuff after my workout today.
I also decided to stop cutting and maintain my weight (155). Its a perfect size for a line backer. So while maintaining my weight I can boost my performance before the season starts. I'm also going to buy a body fat analyzer some time this year.
------------------------
Today I'm gonna do some HIIT and my back,biceps. I did some bent-over-rows and thats about it. The sides are my back are still sore, so I went light on the lat pulldown.
I am also going to do some HIIT.
EDIT: Yay! finnally I convinced my father to get me whey protein. It has 24 grams per scoop! I mix it with 2 cups of milk (16 grams of protein) and I eat a yogurt (8 grams). I never had that much protein at one time. I ate/drank this stuff after my workout today.
I also decided to stop cutting and maintain my weight (155). Its a perfect size for a line backer. So while maintaining my weight I can boost my performance before the season starts. I'm also going to buy a body fat analyzer some time this year.
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Sunday July 30, 2006
-----------------------
Well its 5:02 AM, I couldn't sleep. Anyway I decided to start a new workout routine. I am gonna work very hard before the season starts. I want to boost my performance before the season starts.
* Maintain Weight (2700 calories)
* Increase speed (run 5.1 or under)
* Increase strength (Bench 150! I have been dreaming this since I started)
* Increase power (added power clean, plyometrics, snatch, etc to routine)
* Exercises in order below, compound exercises first
So I have a new workout routine to suit my needs. Its a 3 day split, and on off days I will be doing some running. Along with this training camp starts next tuesday, so I hope its not enough to wear me out.
Sunday
Rest
Monday: Chest, Back
Bench Press (waterbury Method)
Bent over row (5x5)
Power Clean
Incline Bench
Decline Bench
Lat Pulldown
Back Extension
Dumbell Flys
Tuesday: Running, Plyometrics
Wednesday: Legs
Squat (5x5)
DeadLift
Power Snatch
Leg Curls
Standing Calf Raise
Lunges
Leg Extension
Thursday: Running, Plyometrics
Friday: Shoulder, Arms
Miltary Press (5x5)
Skull Crushers
Tricep Dips
Bicep Curls (barbell)
Arm Circles (non-weights)
Saturday:
Rest
EDIT: my little brother is 103.5 pounds. I'm gonna bulk him up. Hes my little experiment. Hes 13, a ectomorph. I'm gonna help him add 30 pounds of mass.
-----------------------
Well its 5:02 AM, I couldn't sleep. Anyway I decided to start a new workout routine. I am gonna work very hard before the season starts. I want to boost my performance before the season starts.
* Maintain Weight (2700 calories)
* Increase speed (run 5.1 or under)
* Increase strength (Bench 150! I have been dreaming this since I started)
* Increase power (added power clean, plyometrics, snatch, etc to routine)
* Exercises in order below, compound exercises first
So I have a new workout routine to suit my needs. Its a 3 day split, and on off days I will be doing some running. Along with this training camp starts next tuesday, so I hope its not enough to wear me out.
Sunday
Rest
Monday: Chest, Back
Bench Press (waterbury Method)
Bent over row (5x5)
Power Clean
Incline Bench
Decline Bench
Lat Pulldown
Back Extension
Dumbell Flys
Tuesday: Running, Plyometrics
Wednesday: Legs
Squat (5x5)
DeadLift
Power Snatch
Leg Curls
Standing Calf Raise
Lunges
Leg Extension
Thursday: Running, Plyometrics
Friday: Shoulder, Arms
Miltary Press (5x5)
Skull Crushers
Tricep Dips
Bicep Curls (barbell)
Arm Circles (non-weights)
Saturday:
Rest
EDIT: my little brother is 103.5 pounds. I'm gonna bulk him up. Hes my little experiment. Hes 13, a ectomorph. I'm gonna help him add 30 pounds of mass.
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Yes! I woke up at 8:00 AM. Finnally I think I got my sleep patterns fixed. I have been having this sleep at day, roam at night thing for too long.
I also decided today to eat 5 meals a day. I used to just eat whenever, but I decided to plan it a little more.
8:25 AM: Meal 1, Cereal (Raisin bran), Milk, Yogurt
11:25 AM: Meal 2, Salad , Penut Butter/Jelly Sandwich
2:25 PM: Meal 3, (after I workout) Whey protein powder/milk, ham sandwich
5:25 PM: Meal 4, Whatever my parents are serving for dinner, hopefully healthy if not then I'll just eat a sandwich
8:25 PM: Meal 5, figure this out later.
I did the westbury method today again with 105 pounds 10 sets of 3. Next monday I'll be doing 10x3 of 110 pounds. I also did dumbbell flys (I actually don't use dumbbells its a part hooked on to the bench). I did the lat pulldown the bentoverrows 5x5.
I also did some powercleans I managed to do 70 about 6 times. I'm not sure if thats good or not though, considering I never did this before. Tommorow I have training camp. If the camp is not that vigorious then I will do some running/plyometrics.
EDIT: Updated the stats in the signature I took off the deadlift coz of that 200 character limit.
I also decided today to eat 5 meals a day. I used to just eat whenever, but I decided to plan it a little more.
8:25 AM: Meal 1, Cereal (Raisin bran), Milk, Yogurt
11:25 AM: Meal 2, Salad , Penut Butter/Jelly Sandwich
2:25 PM: Meal 3, (after I workout) Whey protein powder/milk, ham sandwich
5:25 PM: Meal 4, Whatever my parents are serving for dinner, hopefully healthy if not then I'll just eat a sandwich
8:25 PM: Meal 5, figure this out later.
I did the westbury method today again with 105 pounds 10 sets of 3. Next monday I'll be doing 10x3 of 110 pounds. I also did dumbbell flys (I actually don't use dumbbells its a part hooked on to the bench). I did the lat pulldown the bentoverrows 5x5.
I also did some powercleans I managed to do 70 about 6 times. I'm not sure if thats good or not though, considering I never did this before. Tommorow I have training camp. If the camp is not that vigorious then I will do some running/plyometrics.
EDIT: Updated the stats in the signature I took off the deadlift coz of that 200 character limit.
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Yes, I was lucky today. IT was 103 degrees outside so my coaches made the training camp cancelled till Thursday.
I got another problem to fix its my sleeping habits. I did some research and found that I may have Insomina. (I believe thats how you spell it) and every now and then I'll have sleep paralysis. Which is suppose to be rare. Normally I finnally fall asleep at 7:00 Am. right now its 1:03 AM. I'm gonna try to fall asleep around 3:00 AM, if not then I am going to stay up till 10:00 AM, Grab a coca-cola (caffine) and then stay up till 9:00 PM and then sleep. That should fix my problem.
Right now the season is on my mind. Its really bugging me, I'm very small/slow compared to the others on my football team. I'm not ridiculously slow, like I used to be but not fast enough for MLB.
I got another problem to fix its my sleeping habits. I did some research and found that I may have Insomina. (I believe thats how you spell it) and every now and then I'll have sleep paralysis. Which is suppose to be rare. Normally I finnally fall asleep at 7:00 Am. right now its 1:03 AM. I'm gonna try to fall asleep around 3:00 AM, if not then I am going to stay up till 10:00 AM, Grab a coca-cola (caffine) and then stay up till 9:00 PM and then sleep. That should fix my problem.
Right now the season is on my mind. Its really bugging me, I'm very small/slow compared to the others on my football team. I'm not ridiculously slow, like I used to be but not fast enough for MLB.
Still haven't slept. I had to skip the Leg workout today because I haven't slept. I should fall asleep soon, my eyes are bloodshot. When I do I will do my leg workoukt and then go to training camp later today (if there is any, it may get cancelled due to the heat).
Soon I will be getting a new CD-rom drive and then I'm going to upload my pics.
Soon I will be getting a new CD-rom drive and then I'm going to upload my pics.