awesome stats. definitely put up the link to your log and pictures. also list goals and diet so we can help you critique some things if you want.

Originally Posted by thenextbigthing

awesome stats. definitely put up the link to your log and pictures. also list goals and diet so we can help you critique some things if you want.

thanks man im gonna get pics up this weekend since im done with school now. i got goals include a 365lb bench, 545lb squat, 525lb deadlift, 275lb power clean and be 1st string left guard for next season. will put up diet on workout days

Gonna be going to Korea to visit my grandma and extended family in 10 days for a month... not sure if i will have access to a gym but will be doing tons of bodyweight and sandbag/stone training while im there regardless... gonna start working on position specific conditioning with pass protection, zone blocking and whatnot... today's workout....

A) Push ups
100 total reps

B) Squats with Stone
2x20@ ~90lb stone

C) Rows
2x20 with stone

D) Forearm/Grip
I use a 3 Board that I use for board presses for forearms.. in particular extension

again im leaving in 10 days so i will be doing bodyweight stuff and stone training and sprints.. gotta get in the best shape for 2 a days.. its gonna be hell on the turf... will have pics up soon

unique workout good sir

Nice post. You can also have extra activities like joining into some extreme sports activities. Not only workouts. I swear you'll love it.

got back from the old country last night at 1am and got in a workout tonight....

ME Upper

A) Fat Bar Floor Pin Press
1x275lbs---> PR (fat bar makes it so much harder)

B1) DB Press
100lb DBs 12,10,5

B2) Pull Ups
8,6,5

C) Hammer Strength Rows
3x8@3 pps

D1) JM Press
2x10@175lbs

D2) BB Curls
2x8@95lbs

E) Neck Curls
3x20@ 45lb plate

went easy on the accessory lifts... first lift in a month plus a workout after 20+ hours on a plane/airport with only two meals in, im not so disappoint...

schedule looks like this

mon- conditioning am, me upper pm
tues- skill work am, me lower pm
wednesday conditioning am
thursday- agility/speed am, de/re upper pm
friday- low intensity cardio am, de lower pm
saturday- conditioning test drills afternoon

friday and saturday running is subject to change....

stick around if you wish... reporting to camp august 13th

6/16

Litvinov Interval workout this morning

4 total sprints w/ 2 sets of 5 overhead stone slams and 2 sets of 10 zercher squats... sprints were hill sprints... these will kick your ass.. even with a mere 4 sets... got ME upper tonight

ME Lower Body

A) Safety Squat Bar Oly Squats
1x395lbs----> only lowerbody work i did in korea was hiking, so im pleasantly surprised at how "little" my weights faltered.. all time PR is 425x3

B) Snatch Grip Deadlifts
2x365lbs, 2x5@315lbs----> one of my fav posterior chain accessory lifts

C) KB Bulgarian Split Squats
3x8@20kg KBs

D) Plate Situps (plate on forehead)
2x10@45lb Plate

E) Leg Press Calf Raises
3x25@4 pps

F) Fat Bar Holds
3xmax time @135lbs

not bad...

When does football start back up again?

Originally Posted by Right Hook

When does football start back up again?

I report to camp August 13th

was supposed to be a conditioning test workout but my lower body is ungodly sore....

instead, i did some fast paced circuit conditioning....

A) Jump Rope ss high pulls
35 jumps ss 10 reps x2

B) Burpee leapfrog ss power clean, bearcrawl back to start
5 burpees ss 10 reps ss bearcrawl x2

C) Ankle jumps ss squat jumps ss walking lunges
20 reps ss 10 reps ss 25yards x2

D) Jump Rope
100 skips

It was simple, but brutally effective

a body builder doesn't do practically any of the stuff that you do? Im confused by the title? Your not like a bodybuilder youd be more like a power lifter... (no hate)

Originally Posted by KozyCOCOANUTS

a body builder doesn't do practically any of the stuff that you do? Im confused by the title? Your not like a bodybuilder youd be more like a power lifter... (no hate)

naw dogg. what i meant by the title is that even though im not a bodybuilder, i have my log in the bodybuilding section... i play football, but there is no place to put a log in a sports section

ahhh gotcha!

8:00am

Another bodyweight conditioning workout... it was raining outside, so i stayed indoors..

Mixed circuit..

A) Jump Rope ss BB Complex
50 skips ss 6 reps RDL, BB Rows, High Pull, Power Clean, Military Press

B) Broad Jumps ss High Pulls
12 jumps ss 10 reps

C) Jump Rope ss Burpees
dont remember... there were some more but i cant remember...


8:00pm

ME Upper
A) Fat Bar Floor Pin Press
1x285lbs---> PR (Grinder)

B1) Incline Press
3x12@ 205lbs

B2) Pull Ups
8,6,2 -----

C) Hammer Strength Low Rows
3x10@3 pps

D1) Hammer Curls
3x10@55lb DBs

D2) Tate Press
2x10@55lb DBs

E) Neck Curls
3x25@45lb Plate

You got a big neck? I love neck curls but ever since i started them, when i yawn my neck muscle cramps up :/... but my neck is pretty big now! 16 1/2

Originally Posted by KozyCOCOANUTS

You got a big neck? I love neck curls but ever since i started them, when i yawn my neck muscle cramps up :/... but my neck is pretty big now! 16 1/2

my neck used to measure around 19.5 inches, but missing my entire senior year of football, including six months off lifting, and a few incidences of nerve impingments made my neck shrink a bit... working on it though haha. Im working to get a neck like the disappoint guy below





could it be that its a new stimulus to your neck thats causing it to cramp, or have you been doing this exercise for a while?

8:30pm
ME Lower

A) SSB Oly Squat
1x405lbs

B) Snatch Grip Deadlift
3x5@315lbs

C) Bulgarian Split Squat
3x8@50lb DBs

D) Fat Bar Holds
3xmax time@135lbs

E) Leg Press Calf Raises
3x30@4pps

but who gives a shit about the workout? my sister got a 30 on her MCAT exam and that means that she is guaranteed acceptance into medical school!!!!!!!!!!!! praise be to God!!!!!!!!!!!!

I've been doing it for a while. 19.5, thats pretty damn big! High bf%?

Originally Posted by KozyCOCOANUTS

I've been doing it for a while. 19.5, thats pretty damn big! High bf%?

im 5'9", 275lbs, and probably around 25~27% bf... working on getting that down to around 18% for camp. id rather be 255 and lean than 300 and fat.. since i play interior line, i can get some pretty decent leverage so pure weight has never been an issue for me. you should check into wrestlers bridges for your neck and work on a ton of lateral flexion to widen the neck.. a big yoke is very alpha

indeed it is. I'll deff look into that, thanks!

RE Upper

Decided to skip the DE bench today... added power cleans today because i dont wanna do them tomorrow

A) Power Cleans
3x3@205lbs---> hate these

B) Bench Press
225 max x3, 10, 8, 6-----> triceps were fried from monday

C) Seated Rows
3x12@220lbs----> Use the double d handle, but by adjusting the grip, it feels like you are doing it with ropes, great for the forearms

D) Hammer Strength Iso Pulldowns
3x12@2 pps----> swear to God this machine is biased.... short people have a hard time doing these

E1) Jumpstretch Band Triceps Pushdowns
3x20@purple band

E2) KB Curl
3x12@24kg KB

F) Neck Curls
3x20@65lbs


incredible workout for the most part.. felt alpha as shit, especially cuz this chick kept mirin... 6/10, but my standards are low.... so a win for me

entire back is fried and i feel huge

also, 1 bronkaid with 1 scoop of jack3d will make you more focused than a sidewinder missile closing in on a Soviet MiG

DE Lower

A) Power Snatch
3x3@155lbs----> PR

B) Oly Squat
3x8@315lbs

C) LEg Press Calf Raises
3x30@4 pps +25lbs

D) Reverse Curls
3x10@65lbs

Sick workout for the most part... very happy with the snatches....

today marks the 61st anniversary of the Korean War... thanks to all the American and UN soldiers that fought and died fighting for my country. without you, i would not be where i am now.... would be wearing red and worshipping a fuckin hamster. thanks to all the verterans of all wars!

Trained 3 times today....

9:30am
30 minutes on cross country ski machine bullshit (more for light cardio/recovery)

3:30pm
metabolic conditioning consisting of jumprope, complexes, animal crawl/walks, and other bodyweight movements -----> very taxing, but effective

8:30pm
ME Upper

did things a little differently today... loved it

A) Floor Press (regular bar)
8 singles @ 265lbs----> PR (basically, take 85~90% of your bench/etc... and perform a single every minute for upto 10 total reps... move up in weight by 5lbs the next week....) courtesy of Martin Rooney

B) HS Low Rows
3x12@3pps---> PR

C) Seated Rows
3x6@230lbs

D1) BB Curls
2x12@95lbs

D2) DB Rolling Triceps Extensions
2x12@55lb DBs

E) Standing Calf Raises
lots

overall, very good day of training... weights went down, but my main goal is to keep strength while decreasing bodyfat/increasing conditioning... hard to do, but doable and that's what football is all about...