Time to bulk up for Football

Wednesday, November 23, 2006
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I have some Good news :D and some bad news :(

The Good News :D
I trained more then ever at the gym and got a new max deadlift
Compounds
Bench- 100 Pounds, 4 sets of 6
Deadlift- New Max 205, attempt at 210 was like halfway
Rows- 85 pounds 8 reps, 90 pounds 6 reps, 95 pounds 4 reps (form was a little jumpy)
Military Press- 60 pounds 5 x 5 supersetted with
Leg Press- 180 Pounds 4 x 10 (probably do alot more but I go below parallel)
Jump Squats- (holding bar on shoulders, lowering down about parallel and jumping high as possible with feet togeather and then falling back in squat position) 60 pounds, 2 sets of 10 (going to put more weight friday, just wanted to try it its a plyometric exercise
Isolations
Tibila- 2 sets of 50 and a set of 100
Calve Machine- 3 sets of 10, 45 pounds, fast
Adominal machine- 3 sets of 25
Some dip machine- 3 reps, 90 pound support (to help lift)

And then I used the Stair Master for 20 minutes. I set the program to speed training because I am trying to get faster and the intensity to 10. I was sweating like a pig man, It said I burned 270 calories.

Now the bad news :(
My diet plan sucked, my little brother went on a food rampage and ate all the bread and penaut butter and we are running out of stuff
Meal 1- as planned
meal 2- missed
meal 3- missed
meal 4- missed
meal 5- Wendys (spicey chicken sandwich)
meal 6- missed

I did eat whatever i could find on the way though. But tommrow should be brite because its thanksgiving and we are going to our grandmothers. So plenty of food there :cool:
 
Today was thanksgiving and a rest day, got a lot of food enemy plus meal plan 1, probably not enough protein though, I will way in tommorow.
 
Friday November 24, 2006
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Today I weighed in at 169.6. That is a gain of 3.6 Pounds. This gives me a total gain of 7.3 Pounds in 2 weeks which means I am averaging 3.65 Pounds per week. At the rate I am going I should be 200 Pounds by 8.3 weeks (January 27, 2006). Of course, I don't think its going to happen like that, eventually my weight gain will slow down and I also started doing Speed training at the gym (Stairmaster program, 20 minutes, intensity on 10) so that would burn some calories. My waist was still 33 inches this morning so I am very happy. (since I can't get my body fat% check, I check my waist and see if it is staying the same size)

So I know I am making good progress
Week 0- 162.3 Pounds, 34 inch waist
Week 1- 166.0 Pounds, 33 inch waist
Week 2- 169.6 Pounds, 33 inch waist

Kind of odd, my waist was 34 in the beginning and I went down, probably because I started working my adominals.

So today is going great. And I got my first meal in me. I will be going to the gym later, since it is friday I put everything up 5 Pounds (with the exception of my deadlift since I'm jumping to 175 Pounds, which is 85% of my max)
Meal 1- as planned
Meal 2-
Meal 3-
Meal 4-
Meal 5-
Meal 6-
 
Saturday 25, 2006
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Yesterday, I couldn't weight lift because the gym was closed and today I made it up but I only had a hour. (Just missed some sets on situps and jumpsquats). Today I progressed my weights.

Compounds
Bench 105 Pounds, 4x6
Deadlift 175 Pounds, 6x1 (some training said my form was wrong and showed me a new way to do it, I was on my last rep though, so I will do what he said Monday)
Military Press 70 Pounds, 5x5 (Yeah!, I remember when I could baraely go 70 pounds 3 times for 1 set) Supersetted with....
Leg Presses 185 Pounds, 4x10
Jump Squats 85 Pounds, 1x10
Situps bodyweight, 1x25
Lat Pulldowns 90 Pounds, 1x8

my father and I got to the gym late with only 45 minutes to work out, didn't have time to get my rows in so I did a quick 1 set of lat pulldowns. The diet was okay, I got my meals in just switched.

Meal 1- As planned
Meal 2- No sandwiches, ate 2 poptart bags and 3 yogurts and sunnyD
Meal 3- Had Noodle soup and more yogurt
Meal 4- As planned
Meal 5- As planned
Meal 6- Haven't eaten yet, going to eat before I go to sleep.

I feel like if my diet is going to stop being consistent eventually my gains will slow, so all focus tommorow.
 
Today is a resting day (though starting next week on Tuesday/Thursday I am starting this plyometric program).

Heres my meals
1.) Meal 1- missed 2 cheesesticks so I had 2 cups of milk to make up for it
2.) Meal 2- forgot sandwiches, so I bought donuats to make up for the calories :mad:
3.) Meal 3- As planned
4.) Meal 4- Missed I will make up in meal 5-6
5.) Meal 5- Going to eat in a minute and then at 9:00 I will eat my other meal.

So everything is getting back on track, except now I'm out of milk, cheesesticks, yogurt, and Chicken! Food runs dry fast in my house (try having 3 brothers and a sister and a food addicted father) So hopefully my mom will go to the grocery store tonight, if not then I'm screwed.
 
Friday December 1, 2006
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Today was probably my best day so far. I gained 3.2 Pounds!

Starting Weight- 162.3
Current Weight- 172.8
Total Gain- 10.5 Pounds

Week 0- 162.3
Week 1- 166.0
Week 2- 169.6
Week 3- 172.8

This gives me a total gain of 10.5 Pounds in 3 weeks. I celebrated with some papa john superman pizza (2 slices) for meal 5.

Meal 1,2,3,4 went as planned except meal 5 I used as a cheat meal. Meal 6 I will eat in a hour.

And weight training wise I was also happy, today I went up on everything excluding my military press
Compounds
Bench- 110, 4x6
Deadlift- Maxed out 210.
Military Press- 70 pounds, 5x5
Leg Press- Maxed out 300 10 times! By using a calculator my max press is 400
Jump Squats- 90 Pounds, 5x5 (supersetted with press)
Lat pulldown- 120 Pounds, 5x5 suppersetted with
Situps- 3x25.
Isolations
Some calve machine 3x10 of 70 pounds supersetted with...
Tibia machine 3x10 of 50 pounds
Iso- Chess Press 3x10 with 90 Pounds supersetted with
Iso- Back pull 3x10 with 90 pounds
And some other calve machine 65 or 165? cant remember...

So I hit it the gym hard since it is Friday.

I look bigger then ever right now, I will check my waist size in the morning so I can make sure everything is running smoothly.
 
Monday December 04, 2006
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Today is going great so far. I decided that instead of going to the gym after school, I would come home do my homework then go. This gives me time to have a pre-workout meal and then a after meal. It makes alot more sense.

My Diet is going great. Had meals 1,2,3 perfectly!.

However, I am a little angry. My 34 inch pants are getting tight so I can now fit 36 inch nicely, which sucks because I only got 1 pair :( ...argh, it just came out of no-where. But I'm not gonna worry about it, thats what happens when you bulk.
 
my 34 inch pants fit today? eh, I should stop worringing about this anyway , I'm bulking!

I'm resting today, maybe some sprints.He was yesterdays routine

Bench 110, 4x6
Overhead squats (new) 45, 3x10 (I did 45 to get a feel for it, it buts alot of strain on the middle of your back
Military Press Pyramid down 40- 10 reps, 50- 10 reps, 60- 8 reps, 70 6 reps, and thats it. I just wanted to try something new
Leg press 340 Pounds, 4x5
and I did many other things I forgot, I like to end my day with tons of isolations.

My meal plan today is going great Meal 1,2,3 are complete. But I don't know how I am gonna get the rest of my meals; NO FOOD!:(
 
Don't worry you two, last night I got the food. I ate a whole bunch of yogurt :mad: .

Wednesday December 6, 2006
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Today was the best day in training I have ever had. I decided to max out on my bench and I benched 135 4x times!! I couldn't believe it. According, to online calculators that makes my max 147. I probably should not have maxed out, but it gives me a confidence boost plus starting friday I can work with 125 4x6 instead of going to 115 (would have wasted 3 weeks of time). Also I did squats today! :eek: I usually never do them, but I figured if I am going to go all out I have to do squats. So I am doing both squats and leg presses. I squated 135 pounds 3x10. I didn't do my military press today, apparently I may have overtrained them a little from Monday. Last, I am now using Muscle Milk. It has 35 grams of proteins and all kinds of vitamins and minerals. I made a topic while back saying if it were good and people complained it had alot of fat. But actually most of those were Amino Acids and not stored as body fat (as said on the label) which I belive because it talked about nucleotides and crap and I learned all about those in Biology. And the diet, of course, is going perfect :)

I can't wait till I am done! Can't wait till Friday Either!
 
Thursday december 7, 06
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Meal 1- everything as planned except I added 2 cups of milk instead of eggs ( getting sick of eggs)
Meal 2- oops I forgot, but I ate the meal when I got home
Meal 3- as planned
Meal 4- (ate meal 2) +meal 4
meal 5,6- as planned.
 
Saturday December 9, 2006
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Okay, these are some bad times. Yesterday the furnance wen't out, so I and my brothers and sister had to pack to go to out grandmothers so we would not freeze to death. So I didn't have time to hit the gym today. and I couldn't go to workout today either.

So I did this
Pushups- 3 sets of failure
Squats- 1 set of 40 at bodyweight
calve list- 1 set of 40
Situps- 1 set of 60

and thats it.

Not to mention the diet sucks, there is no high-protein food here!

I am also starting to think about starting to cut, because my progress is slowing down, but I will avoid that.
 
Sunday December 10, 2006
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I will start using Karky's advice earlier in this journal and use the Defranco Training program. I read of it and realized I have too much focus on strength and size and need to work on my speed too. This program incorporates all of that, and I like how it is outlined. Except, I gotta research some of the exercises. So I will start using that tommorow.
 
Here is the workout I will be doing tommorow. Since its been a month, I figured I needed to change my routine and what better way to do it then with Defrancos Training program. So here is tommorows workout:

Monday- Lower-Body Lifting
1.)Dynamic Box Squats- 8 sets of 2, 100 Pounds
2.)Lunges- 3 Sets of 8
3.)Hyperextensions- 4 sets of 10
4.)Barbell Shrugs supersetted with
Wrist Rollers 4 sets of 10
 
Because, 4 weeks has passed I changed my program to this. It has alot of good reviews on it (including some NFL players, the program is targeted to football players) but it just seems odd. It seems like what I am doing was good, but I am afraid of plateaus and this program includes speed training into it also. Hope it works!
DefrancoTraining Program

Sunday, A.M. — Energy System Training (change of direction focus)
Sunday, P.M. — Max Effort Upper Body Lifting
Monday — Lower Body Lifting
Tuesday— Energy System Training (linear speed focus)
Wednesday — Repetition Upper Body Lifting
Thursday — Strongman Conditioning or Sport-specific Drills
Friday — OFF or light aerobic recovery workout (walk, jog)
Saturday — OFF

Today I did the "Lower Body Lifting which includes
A. Max effort Lift and/or Dynamic body squats
Because I am looking for speed I chose Dynamic Body Squats (but the problem is there wasn't no box at world gym) so I pretended there was a box... I went real low
Dynamic Box Squats- 8 sets of 2, with 50/60% of max (which is 100 for me)
B. Unilateral Movement
Here I choose the lunge, which is new to me. I really liked this exercises, it worked me harder then I thought. I did 3 sets of 8, with 40 pounds dumbbells on each side. I had to straighten my fingers after each set :cool:
C. Hip Extension Exercise
Here I choose Hyperextensions for 4 sets of 10.
D. Neck/Grip Superset 3-4 supersets
I choose to do Barbell Shrugs (4 sets of 10 with 135 Pounds) supersetted with Wrist Rollers (4 set of 5 with 10 pounds).

And that is all for today. It was a hard working workout and only took 30 minutes!!

The best thing about this program is that it has lots of variety. So by the end of 4 weeks I can keep the same program and just change the exercises. I really I'm glad Karky posted this, and should of looked into it more earlier. So Karky, if your reading this, Thanks! :)

And the diet is going Great today.
Meal 1- 4 cups of milk, yogurt, 2 cheese sticks
Meal 2- 2 peanut butter and jelly sandwichs
Meal 3- 2 milk cartoons, cheeseburger, tator tots, pretzel poppers
Meal 4- 2 detour protein bars, Muscle Milk (I read some article on t-nation saying it caused nerve damage, but that has to be utter crap)
Meal 5- Yogurt, 2 cups milk, 3 eggs

and I will eat my next meal at 8:00 PM and maybe a snack before I go to bed. But we are running out of food. :eek:

So today is like 5/5 stars.
 
Tuesday December 12, 2006
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Since today tuesday I do "Energy Training System (linear speed focus)". Here is exactly what I did:

Dynamic Warm-ups
Body Squats x 10
Jumping jacks x 15
Stationary Side Lunge x 8 each leg
Lunge Walk x 10 steps down and back
backpedal x 20 yards down and back
Squat Jumps x 5
60% build up sprint (arm & posture focus) 30 yards and back
75% build-up sprint - (knee drive focus)- 40 yards, down and back

Hurdle Mobility Phase- I didn't have any hurdles so I had to skip this

Frequency Phase
Jump Rope- 3 x 20 seconds (didn't keep track, but did a rough m-i-ssissippi cound in my head.
Left Leg 2 x 15 sec (I tried my hardest, but I couldn't do it)
right leg 2 x 15 sec (I tried my hardest, but I couldn't do it)
The jump roping was really hard on one leg, I had trouble doing it. I think I got like 2-3 on each leg and thats it.
85% build-up sprint- 40 yards (basically starting slow getting faster and faster)

Linear speed workout
High Box Jumps- 3 sets of 3 jumps
Loaded 20 yards sprints x 6 (didn't have weighted vest or sled so I used my little brother ;) he had to push me for resistence of course I drove him back
Free Sprints-
4 x 20 yards (30 sec rest)
3 x 30 yards (when I come back, that is my rest)
2 x 40 yards (1 minute rest)

Thats the best speed workout I have had in a while, but I gotta get some hurdles.

And the diet is going great
Meal 1, 2, 3 always go as planned
Usually meal 4 is my post-workout shake
Then I gotta vulturize (lol) my fridge for meals 5 and 6
meal 5- is at 6;00 pm
meal 6- is at 8:00 pm
and I have a snack before bed.

AFter my workout I had
- whey protein
- 2 cups of milk
- 2 cups of eggs
all mixed togeather. Normally this is nasty, but I tried the chocolate today with the eggs and it tasted like a milkshake. Also I had 2 yogurts with that also.

Today is another great day!
 
Wednesday- Repetition Upper Body Strength Training
1.) Push-ups - 3 reps of max
2.)Chest supported Rows supersetted with
Kneeling Scarecrows - 3 sets of 8-12 reps
3.) Bradford Presses- 3 sets of 12
4.) Regular Barbell Curls supersetted with
Triceps extensions 2-3 sets of 8-12 reps
5.) Weighted Swiss ball crunches supersetted with
Dumbbell side bends 2-3 sets of 10-15 reps

Except I didn't know how to do the kneeling scarecrows so I missed a exercise, and the swiss ball crunches didn't seem like they did anything?

the diet is a little off
Meal 1- missed cheesesticks, eggs, and some milk (parents gotta grocery shop! :mad:
Meal 2- got it
Meal 3- got it
Meal 4- no protein shake, dad outta money :(
Meal 5-6 - going to have to get somehow.

So today is a little off, and the training just seemed weird.
 
So you decided to use ws4sb...it's a good program you won't regret following it. A common mistake is thinking you just pick one of the exercises from each list and keep doing that one over and over, so make sure you switch up at least every two weeks, just some advice. Good luck.
 
thanks, I plan on switching the exercises every now and then anyway so I don't get bored.
 
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