T.O.'s workout log

Week 1 of 12:

Monday (arms)

Height:6'2" Weight:170 (gained 7 pounds since friday)

Bench Press -
45 pound bar
SET REPS WEIGHT

1 10 20+bar
2 10 30+bar
3 10 40+bar
4 10 40+bar
--next workout i'll probably just use the 25's since the 20's still were a little light

Pull Downs -
SET REPS WEIGHT

1 10 72.5
2 10 85*
3 10 72.5
4 10 72.5
*on the last 3 reps with i couldnt touch the bar to my shoulders, so Im going to stick with 72.5 lbs

Incline Bench Press (dumbells)
- SET REPS WEIGHT

1 10 25 each arm
2 10 30 each arm
3 10 30 each arm*
4 10 25 each arm
*Got stuck on 7th rep so set with 25's next workout will use 25's again

Seated Lat Row -

SET REPS WEIGHT

1 10 60
2 10 72.5
3 10 72.5
4 10 72.5
--72.5 is the perfect weight i struggled on the last few reps

Shrugs -

SET REPS WEIGHT

1 10 90 each arm
2 10 90 each arm
3 10 45 each arm
4 10 90 each arm

*It felt like i wasnt getting full range of motion with 90 each arm, but when i tried 45 each arm it felt the same, so i tried some without any weight and realised that its impossible to actually make your shoulders touch your ears, its just something to visualize

Military press - (machine)

SET REPS WEIGHT

1 10 45 each arm
2 10 45 each arm*
3 10 35 each arm
4 10 35 each arm*

*on the 2nd set i got stuck with 3 reps to go and dropped to 35/arm and on the 4th set i got stuck with 4 reps to go and dropped to 25/arm. Next time i will do 35/arm the whole way through.

Tricep extension (seated)

SET REPS WEIGHT

1 10 25
2 10 25
3 10 25
4 10 25

--I felt pretty strong through this exercise, next time i will try the 30 pound dumbell.

Bicep Curls -(45 POUND BAR)
SET REPS WEIGHT

1 10 0
2 10 0
3 10 0*
4 10 0*

* on the third set i got an assist on the last 3 curls. on the fourth set i got an assist on the last 5 curls

Abdominal crunches
SET REPS TYPE

1 35 normal
2 35 left obliques
3 35 right obliques

My goal by the end of the 12 weeks is a 50% increase of strength

so my lifts will go from

BENCH PRESS: 10x40 (85*) ---------->10x82.5 (127.5)

PULL DOWNS: 10x72.5---------->10x108.75

INCLINE BENCH PRESS: 10x25/arm------->10x37.5/arm

SEATED LAT ROW: 10x72.5--------------->10x108.75

MILITARY PRESS: 10x35/arm------------>10x52.5

SHRUGS: 10x90/arm------------->10x135/arm

TRICEP EXTENSION: 10x25-------------------->10x37.5

BICEP CURLS: 10x0 (45)------------->10x22.5 (67.5)

CRUNCHES: 3x35------------------->3x52.5

Comments: Gaining 7 pounds on weekend is probably unhealthy. but i dont feel like its gross, might be from wearing baggier shorts...not being able to finish a set of arm curls with no weight on the bar was brutal...i bet that lift increases the fastest.

Tomorrow: LEGS

*EDIT* the 7 pounds are from getting tanked on saturday night

Feel free to tell me what you think of my workout, and since im new to most of the exercises can you tell me any tips to help make the form better, or to lift the weight easier.

Especially with Bicep Curls, because i get stuck about halfway through the lift once i get tired and need help getting it up, then i can finish the rep.

[miskiw]

You seem to have a good range of exercises built in there..and you sound like you have the right mind set to continue and succede with your goals.

how many days a week do you workout?
and do you work out every day with the same routine? or do you take a day off??

anyway keep it up

Week 1 of 12

Tuesday (Legs)

Height:6'2 (damn i didnt grow) Weight:169 (-1 pound)

Leg Press:

Set Reps WEIGHT

1 10 180
2 10 200
3 10 210
4 10 230

--Next workout I will start at 230 and work up until i find the proper weight as these were all too light

Lying Hamstring Curls:

Set Reps Weight

1 10 50
2 10 62.5
3 10 62.5
4 10 62.5

--Next workout will use 62.5, as it was challenging, also didn't realise hamstring went so far up/down my leg

Clean Pulls:
(45 pound bar)
Set Reps Weight

1 10 50*
2 10 20
3 10 20
4 10 20

--couldnt finish last 4 reps through the whole range of motion for first set, next workout use 30 pounds per set

Lunges:

Set Reps Weight
1 10/leg 60
2 10/leg 60
3 10/leg 60

Hamstring Curls: (single leg)

set reps weight

1 10/leg 25
2 10/leg 37.5*
3 10/leg 25*

--couldnt finish 2nd or third set, next time use 25 whole way, so wont be as tired third set, and will complete it

Adductors

Set Reps Weight

1 15 70
2 15 70

--I dont think ive ever used this muscle for anything in my life, bet i will progress quickly

Abductors

Set Reps Weight

1 15 90
2 15 90

--i felt really strong on this exercise, will up the weight next workout

3-way standing calf raises

set rep weight type

1 25 50 straight
2 25 37.5 straight
3 25 37.5 inward
4 25 37.5 inward
5 25 37.5 outward
6 25 37.5 outward

-will continue at this weight until it stops really burning the calves

back extensions:

set reps weight

1 15 0
2 15 0
3 15 0

--next workout will use 5 pounds, and will keep increasing by that amount until i can hardly complete 3 sets...being careful because i am prone to lower back injury...once i am strong will change exercise to straight leg deadlifts

Hanging leg raises:

Set reps type

1 30 bent at knees
2 24 bent at knees*
3 11 straight legs*
4 11 straight legs*

--i should have done 30 on the 2nd set and 15 on the 3rd/4th

My goal for end of 12 weeks is 50% increase in strength

so...


leg press: 10x230------------->10x345
lying hamstring curls: 10x62.5--------------->10x93.75
clean pulls: 10x20 (65)---------------> 10x52.5 (97.5)
Lunges: 10x60------------------->10x90
Single leg hamstring curls: 10x25-------------->10x37.5
adductors: 15x70--------------------->15x105
abductors: 15x90--------------------->15x135
3 way standing calf: 25x37.5------------->25x55.75
back extensions: 15x0------------------>15x25
hanging leg raises bent: 30+24------------->45+45
hanging leg raises straight 11+11----------->15+15

Tomorrow: rest

btw my split is:

day 1: upper body+agility work
day 2: lower body+conditioning
day 3: rest
day 4: upper body+agility work
day 5: lower body+conditioning
day 6: rest
day 7: rest

in 6 weeks i will add sprints to day 3 and 7
though i may drop agility/conditioning/sprints if i feel i get enough from cross country/football

[sammo33]

t.o.
everything looks in order ,except there are NO SQUATS listed in your workout.
now i realize your a cross country runner as well as football player,but it's football season now,and as a football player you owe it to yourself as well as your teamates to do everything in your power to increase yuor effectiveness on the field.
you have to squat,i know you have access to a squat rack because your dooing ab-adductor work so i believe your in a gym of some sort.
football routine: squat,deadlift,bench,military,bent rows,shrugs,and a few extra exercises mixed in there for fun and to make it interesting.
just a quick note about the validity of squatting in your routine without all the science to get in the way,take a look at all the knee injuries to athletes over the last few years,compared to the old days when the only way you had to work your legs was to squat.
ok, leg pressing is a fine exercise,but in choosing to use a leg press you choose not to use the extra stabilizer muscles that come into play when you have to balance yourself with a bar loaded to your max on your back.
now you can take my advice or leave it either way i wish you luck in all your endeavors.

I think I'm gonna switch the leg press for squats, since i dont really like the feeling i get from machines...free weights make me feel like im doing a lot more work. But wouldnt it be better to handle 200-300Pounds for leg press then it is to handle 100-200 pounds for squats? Also, how much weight should i be able to handle on pulldowns before i start doing pullups/chinups? I can do about 6-8 chinups now, but i need to swing my body somewhat. Maybe i'll change it to assisted pullups... Can anyone tell me the weights handled by NFL linebackers for clean pull squats and bench press?

Week 1 of 12

Wednesday (rest)

today i slept in till noon, then went for a swim with some buddies.
my calf's are killing me, it hurts to sit down and stand up, and my biceps are still sore from monday...tomorrow i work arms again. My goal for tomorrow is to finish all 4 sets of biceps with the bar, and to bench 4x10 with 25's on the bar

[cursor]

Scrap the leg presses in favor of the squats. In answer to you question, "wouldnt it be better to handle 200-300 pounds for leg press then it is to handle 100-200 pounds for squats?"—the simple answer is simply, "no". By the way, you can also scrap leg extensions.

Cursor, i dont do leg extensions...But im thinking of dropping Back Extensions in favor of straight leg dead lift. I'm trying to make all the exercises free weight if possible because i used to work out with machines, and didnt feel any progress.

But i also think clean pull, squats, and straight leg dead lift in the same workout will suck out everything from my body.

Sammo:

now i realise your a cross country runner as well as football player

Actually im a basketball player, but season doesnt start for winter, so im doing the 12 week bball conditioning program i found. It lists 3-4 exercises to choose from for each part of the workout, so i just pick the ones with free weight, except i thought i might hurt myself squatting, but i think the benefit will outweigh the risk, as leg press didnt make me sore, while all the free weights did...

[sammo33]

t.o.
i'm assuming your in high school,if so remember that ray lewis is a little older and has been working out a little longer than you have.also remember your 170 he's 250+.
as far as the linebackers in the nfl go,i think the you realize that what i'm trying to say is for you to give it time it will come.
if your trying to gain strength and size for football,your basketball conditioning program will eventually if not imediately hinder this.
overtraining is possible even for the young my friend.

[sammo33]

i agree with you that clean/pull,squats,stiff-legged deadlifts are a little much for one workout.
i'll tell you ,from my experience for size and strength i have found,monday-wednesday-friday work real well.
typical structure/back-mon.,shoulders/arms-wed.,leg/abs-fri.

[cursor]

For a good read on training for basketball, you may want to get your hands on a pair of excellent books, 1) "NBA Power Conditioning," written by the National Basketball Conditioning Coaches Association (ISBN 0-88011-687-0), and 2) "Complete Conditioning for Basketball," by Greg Brittenham, with Forward written by Patrick Ewing (ISBN 0-87322-881-2).

Happy hoopin'

Cursor, actually I am following the workout from NBA Power Conditioning.

Week 1 of 12 (from now on i count the weight of the bar in my exercises)

Thursday-upper body (last workouts numbers are in brackets)

Weight:168 (170)

Bench Press:

10x85 (10x65)
10x85 (10x75)
10x85 (10x85)
10x85 (10x85)

Pull Downs:

10x72.5 (10x72.5)
10x72.5 (10x85)
10x72.5 (10x72.5)
10x72.5 (10x72.5)
--Next workout I am ready for the 85 pound weight

Incline Bench Press:

10x50 (10x50)
10x60 (10x60)
10x60 (7x60)
10x60 (10x50)
--Good improvement will try 4x10x60 next workout

Lat Row:

10x72.5 (10x60)
10x72.5 (10x72.5)
10x72.5 (10x72.5)
10x72.5 (10x72.5)
--will change this to a free weight exercise next time

I am not recording my shoulder press scores, as next workout it is beeing replaced by military press....Put that in your pipe and smoke it shoulder press...

Shrugs:

10x180 (10x180)
10x200 (10x180)
10x200 (10x90)
10x200 (10x180)
-next workout will do this exercise with Dumbells instead of machine
Seated Tricep Extensions:

10x25 (10x25)
10x30 (10x25)
10x30 (10x25)
--After completing workout realised am supposed to do 4 sets like all the other exercises, will change next workout

Bicep Curls:

10x45 (10x45)
10x45 (10x45)
10x45 (7x45)
10x45 (5x45)
--yip!!yip!! next time i add the 2.5 pounders to the bar on the 4th set...i knew the embarrassment would not last

Abdominal Crunches:

Bent: 35 (35)
Straight: 35 (35)
Rotary: 35 (35)

Total weight Lifted: 22055 (19465)
Change in Weight Lifted: 2590 pounds
Percent Weight Lifted Increased: 13.3059%

Week 1 of 12

Friday (Lower Body)

Height: 6'2" (still not growing, better start getting more sleep)
Weight: 170 (169)

Squats:

10x95
10x115
10x135
10x135
--I was worried that the 45's would crush me...they didnt. Next workout keep boosting by 10pounds till i find the correct weight

Clean Pulls:

10x75
10x75
10x85
10x85
--I think that i have really bad form with this exercise, but it also really works all the muscles, so meh! Anyways will start at 85 next go and try 90 for the last two sets

Lying Hamstring Curls:

10x62.5
10x62.5
10x62.5
10x75
--next workout will do the last two sets at 75

Lunges:

10x70 (left leg) 10x70 (right leg)
10x70 (left leg) 10x70 (right leg)
10x70 (left leg) 10x70 (right leg)
-My grip on the dumbells felt better will up the weight next time, or maybe try Step-ups

Single Leg hamstring Curls:

10x25 (left leg) 10x25 (right leg)
10x25 (left leg) 10x25 (right leg)
10x25 (left leg) 10x25 (right leg)

ab-adductor

Start in the middle and push outwards:

15x70
15x70

Start with legs spread and push inwards:

15x90
15x90

3-way standing Calves raises:

25x37.5 (straight)
25x37.5 (straight)
25x37.5 (inwards)
25x37.5 (inwards)
25x37.5 (outwards)
25x25 (outwards)

I do not like the machine this exercise is done on, next time i will use free weights and the stairs to do this exercise

Back extensions:

15x5
15x5
15x5
Improved since last time, next time will use 10 pounds, when i get to 15x25, will start straight leg deadlift...

Hanging Leg raises

30(bent)
30(bent)
15(straight)
15(straight)
I managed to complete each set, however i was using momentum, still last time using momentum was unable to finish the 2nd 3rd and 4th set. Each time i do this i will try and use less and less momentum.

Note: All the people at the gym look at me like im crazy cause i grunt and groan on the squat and clean pull, their wondering why a kid who doesnt look built is doing these Powerlifting moves...In six months they'll be asking me for advice on what to lift though...

[cursor]

It certainly sounds like you're heading down the right groove. You'll be kickin some serious butt in no time. Way to go Coach!