Built's ironlog

[built]

Ok I have seen good results from my heavy/light days routine. Now summer is here and I have to follow the football workout it looks like this. It's constructed pretty well and theres some periodzation in it. It's for both hypertrophy and strength. I think I'm gonna get some good results with it.

Week1 Week2 Week3 Week4

Monday

Bench Press 3X10 4X8 5X6 10-8-6-4-2
Back Squat 3X10 4X8 5X6 10-8-6-4-2
Dumbbell Incline 2X10 2X10 2X10 2X10
Leg Curls 2X10 2X10 2X10 2X10
Leg Extension 2X10 2X10 2X10 2X10
Dumbbell Row 2X10 2X10 2X10 2X10
Straight Leg Dead 2X10 2X10 2X10 2X10
Dips 2XAMAP 2XAMAP 2XAMAP 2XAMAP
Back Extension 2X20 2X20 2X20 2X20
Crunches Routine 1 Routine 1 Routine 1 Routine 1


Wednesday

Trap Bar Deadlift 3X10 3X10 3X5 3X5
Hang Clean 4X5 4X5 3X5 3X3
Front & Lateral Raises 2X10 2X10 2X10 2X10
Lat Pulldown 2X10 2X10 2X10 2X10
Jammer Extension 2X10 2X10 2X10 2X10
Curls 2X10 2X10 2X10 2X10
Neck 4-way 1X10 1X10 1X10 1X10
Skull Crushers 2X10 2X10 2X10 2X10
Crunches Routine 2 Routine 2 Routine 2 Routine 2

Friday

Incline Bench 10-8-6 10-8-6 10-8-6 10-8-6
Front Squat 3X10 3X10 3X10 3X10
Dumbbell Bench Press 2X10 2X10 2X10 2X10
Lunges 2X10 2X10 2X10 2X10
Seated Row 2X10 2X10 2X10 2X10
Step-ups 2X10 2X10 2X10 2X10
Pec Flyes 2X10 2X10 2X10 2X10
Tricep Extension 2X10 2X10 2X10 2X10
Dumbbell Shrugs/Rows/Military 2X10 2X10 2X10 2X10
Crunches Routine 3 Routine 3 Routine 3 Routine 3


My current stats:

Age: 15
Weight: 181
Bench: 210
Squat: 310
Hang Clean: 150

I'm just doing what was recored for our football maxes. Also ranked #18 in my school for total (all grade's I'm gonna be a sophomore) #3 in my class. The guys who beat me were 30+ pound heavier.

[built]

Monday June 14:

Bench press
(tried darkangel's wave loading rep schemem for bench, now i was told to stick to the plan)
1X8 @ 155
1X7 @ 155
1X6 @ 155
1X4 @ 155

Squat
1X10 @ 185
1X7 @ 205
1X10 @ 195

Dumbbell Incline
1X10 @ 50's
1X8 @ 50's

Leg Curls
1X10 @ 150
1X8 @ 150

Leg Extension
1X10 @ 255
1X8 @ 255

Dumbbell Row
2X10 @ 30's

Straight Leg Dead
1X10 @ 115
1X6 @ 125

Dips
1X4 @ bodyweight
1X2 @ bodyweight

Back extension
2X20 @ bodyweight

Crunches
Wasn't quiet sure what routine 1 was so I did 2X25 crunches

I got sick after squats and felt a little weak so I think on some of the last exercises I could have done more.

[Toro]

looks good, is this darks scedule?

[built]

Nope ask dark for his schedule. I can transfer it to you have you want.