Offseason/During season lifting journal

[Atlanta_Athens]

Figured I'd make one, even though I'm new here. Just trying to record my progress as football season quickly approaches. Anyways here's a little about myself:

Been lifting for about 4 and a half months now. I've been working to play football my Senior year, since I quit right before HS. I'm 6'0" 220 and 17 years old.I go to the gym at 7 till around 8:30 pm 5-6 times a week. I've seen great improvement over my first 4 months of seriously lifting, and I'm hoping for the same as my hunger to play football steadily increases with Spring Ball coming up.

Workout I did today:
Squats (feet shoulder width apart):
135 x 10
185 x 10
185 x 10
185 x 10

Closed foot squats on Smith Machine:
135 x 10
135 x 8
135 x 8

Wide stance squats on Smith Machine:
135 x 10
135 x 8
135 x 8

Lunges while squating on Smith Machine:
105 x 10 (left leg)
105 x 10 (right leg)
105 x8 (left leg)
105 x 8 (right leg)

Calf Raises:
150 x 20
165 x 20
180 x 20

Hamstring curls:
95 x 10
105 x 10
125 x 120

Leg Extensions:
120 x 10
135 x 10
150 x10

Finisher:
Calf raises (no weight) 10 times on every single stair in LA Fitness. There are about 30 stairs, so that is 300 calf raises of my own body weight.

Didn't do cardio today because I had Speed Training at my school from 4-5. I have that every Monday and Thursday. Tomorrow I plan on doing back and core, I did upper body on Sunday.

[Atlanta_Athens]

The only supplement I take is Hyper Fx (Preworkout). I am going to get more this Summer when I get more hours at work, but for now that's all I have money for. ***** expensive.

[black1605]

I'm new to all of this too, but you need to try and find some cheap protein for post workout.

[Atlanta_Athens]

Well Summer is in 6 weeks, so wouldn't it be smarter to just wait and get a top of the line protein?

[jlohm1]

whatever you want. i personally don't notice any difference in results with cheap whey or expensive whey so it mainly comes down to taste for me.

[black1605]

No, from what I've read here, it's better to have some cheap stuff now than to wait six weeks.

You'd be better off maximizing the next six weeks worth of workouts, just shop around, and as I have learned, don't step foot in a GNC.

I currently take Muscle Milk simply because it was on sale at Costco.

[Atlanta_Athens]

Guess I'll be getting some cheap protein then, I know they have a good size thing of Whey at Walmart for $20 right now.

[FlakeyFool]

so your not going to follow defrancos?

[Atlanta_Athens]

so your not going to follow defrancos?

Not all of it, but I am incorporating some of his lifts into my workout (The split squats).

[BKdoubleStacker]

leave the smith machine for the old ladies and pencil necks

[Atlanta_Athens]

Todays workout:

Eliptical 20 minutes

Deadlift
135 x 10
185 x 10
185 x 10
205 x 8
225 x 6
225 x 4
135 x 21 (burnout)

Fixed Pulldown
130 x 12
145 x 12
160 x 12

Seated Row
120 x 12
120 x 12
120 x 12

MTS High Row
160 x 12
160 x 12

Back Raises w/ 25 Lb weight
20 reps
20 reps
15 reps

Finisher

Bent over row
70 x 12
90 x 12
90 x 12

Skipped core due to this workout taking longer then anticipated.

[BigGuy951]

Some protein is better than no protein. Just make sure it has decent macros. You should PM Stamina, Warrior or Hugh for advice in lifting. They tend to give the best advice since they're old geezers (jk don't kill me ). Seriously though, keep up the good work. We're all here to help. Also, good luck in football. I miss it! Live it up this year.

[Atlanta_Athens]

Some protein is better than no protein. Just make sure it has decent macros. You should PM Stamina, Warrior or Hughland for advice in lifting. They tend to give the best advice since they're old geezers (jk don't kill me ). Seriously though, keep up the good work. We're all here to help. Also, good luck in football. I miss it! Live it up this year.

Thanks man, and I'm currently working on selling my old iPhone then using that money for supplements. The big thing for me is seeing the progress. That just makes me want to go to the gym 10x's more. I hate off days now haha.

[BigGuy951]

No problem man. I miss that too haha. It will wear off. But when it does, just switch up your routine to make it less of a chore. What position do you want to play?

[Atlanta_Athens]

No problem man. I miss that too haha. It will wear off. But when it does, just switch up your routine to make it less of a chore. What position do you want to play?

I would like to try OLB/ILB, but I'd say the most likely position is either DL or OL. I'm undersized for those, but we are a 3A school, therefore it causes **** like that to happen haha.