Sawyer's journal

**Spaullba** · 02-10-2010, 02:17 PM

I have meant to start a traditional notepad journal for awhile but never have gotten myself to do so. I figure that posting here may be easier for me and provide more motivation since I am on the computer so much as is =).

I am new here and mostly just doing this for myself, but if you are interested in following my journal and providing any wisdom I am very open to it!

Some background information on myself:

I am a 20 year old college student in michigan majoring in criminal justice. I am planning on playing either college or semi-pro (most likely semi-pro) football this year, which has motivated me to pick working out back up again after two years off

. I started working out again in mid/late september 2009. Since then I have increased my flat bb bench by almost 100 lbs, my squat by about 80, deadlift by 80, and all other lifts significantly as well. I have also gained 25 lbs in this time, I stand 5'10" and weigh 195 lbs, which is pretty much where I want to stay, although gaining five more pounds wouldn't be a bad thing for football. I am not sure what my bf is at, but I will test it soon and post it in this post.

My goals are pretty simple: to gain as much brute strength as possible that can be transferred onto the football field! I already achieved my weight gain goals, so now am just going to mantain this weight. I reallllly should do some speed training, but I have been avoiding it at all costs... maybe one of these days I will get some motivation to do some agility and speed drills... or perhaps I will just wait until the season starts, hah.

I look forward to having a place to finally record my progress! Although the next four months will likely be slower than the the last, hah. First post should be coming this evening. I Look forward to getting this thing going and hopefully keeping it going.

**Spaullba** · 02-10-2010, 04:31 PM

DB bench:
8x 50 lbs
8x 95 lbs
6x 100 lbs
4x 105 lbs

BB incline bench:
5x 135 lbs
8x 185 lbs
6x 195 lbs
4x 205 lbs
15x 135 lbs

Decline close grip bench:
5x 135 lbs
8x 190 lbs
6x 200 lbs
4x 210 lbs
15x 155 lbs

Lat pull-downs:
10x 120 lbs
8x 132 lbs
6x 144 lbs

Seated Cable Row:
10x 168 lbs
8x 192 lbs
6x 204 lbs

Bent bb row:
10x 135 lbs
8x 195 lbs
6x 205 lbs
4x 225 lbs

notes:
Grip and back were a bit tired out from deadlifts and GMs the day before, otherwise felt good. Feel like my incline may be a bit low compared to other lifts...idk though.

**Spaullba** · 02-12-2010, 02:43 PM

Clean+Overhead press
5x 135
3x165
3x175
3x185
1x205

Deep Squats (butt to the ground)
8x135
6x175
6x195
4x225

10 minutes of Ab-work
decline medicine ball exercises

Chin ups
8+20 lbs
8+20 lbs
8+20 lbs

**Spaullba** · 02-15-2010, 06:48 PM

Flat BB Bench
185x5
250x8
260x6
270x4
225x11

DB Seated Shoulder Press
75x8
80x6
85x4

DB Incline Press
75x8
80x6
85x4

Decline Wide-Grip BB Bench
185x5
195x8
205x6
225x6
185x14

BB Laying Tricep Extension, "Skull Crushers"
95x10
105x8
115x6

Pull-Ups
8+20lbs
8+20 lbs
8+20 lbs

**Triple Threat** · 02-16-2010, 05:16 AM

Workouts are looking very good and I like your choice of exercises. No fluff in sight.

**katt** · 02-16-2010, 08:01 AM

Yeah, want TT said

Nice and straight to the point.

**Spaullba** · 02-16-2010, 03:42 PM

Thanks guys =).

I changed my lower body up this week. Instead of smashing it all into one day and completely murdering myself I have split it up into two days. Today I did squats, GMs and calf raises, friday I will do deadlifts, one legged leg press and some abs.

Squats (to 90 degrees)
8x 315 lbs
6x 335 lbs
4x 365 lbs
4x 385 lbs
2x 415 lbs
1x 435 lbs

GMs
5x 225 lbs
5x 245 lbs
5x 275 lbs
5x 285 lbs
5x 305 lbs

Standing Calf Raises (machine)
1x very fast paced set of 50, 240 lbs
1x very slow paced set of 20, 240 lbs
1x very fast paced set of 50, 300 lbs

**katt** · 02-17-2010, 07:58 AM

Holy cow! 50 reps for calf raises?? I can't even imagine the burn that gave you

**Spaullba** · 02-17-2010, 09:07 AM

Haha yeah, I definitely have to take a seat for a minute or so after that. To be honest though the set of 20 is much more difficult. The set of 50 is basically just weighted wall jumps, but on the slow paced set of 20 I go all the way up on my toes then all the way back on my heels lifting my toes off the ground. The last 3-5 reps on those ones KILL.

**Spaullba** · 02-17-2010, 06:36 PM

Incline bb bench
195x8
205x6
215x8 (was only planning on doing 4 but somehow I went Incredible Hulk mode on it and hit eight

)
160x15

DB bench
95x10
100x6
105x4

Lat pull-downs
154x10
156x8
168x6

Seated cable row
192x10
204x8
216x6
156x15

Today was an extremely weird day for me. I did incline bench first for the first time ever and I did very well compared to normal. I then went very hard on the db bench. After both of these workouts I noticed my delts were extremely sore and achy (which is unusual for me). I went on to do lat pull-downs fine but when I tried to do decline close-grip press I just couldnt do it. I stacked on the same weight I hit 8 times last week (190) and couldn't get it up even twice, so I just skipped these altogether. Same deal with bent row, it was just sort of painful to do so I stopped here.

I am not sure what the deal is with my delts, sort of a dull soreness/pain. I am thinking I may have went too hard on incline and db press but idk, maybe my body is just not happy this week. I will see how I feel next week and then I will be taking a week off for spring break in Panama City, so I will get some rest soon either way. After that I think I am going to cut my workouts to 4 exercises per and change things up a tiny bit.

On a brighter note I am trying out for a semi-pro football team on saturday which I am super excited for. Football is the reason I started training again and this si the first football related activity i will participate in. I am going to test my 40, vertical leap and a couple agility drills for the first time in two years. Hopefully I don't fail too hard. I will post the results up here

. Wish me luck!

**katt** · 02-17-2010, 08:55 PM

wow that's awesome that you're trying out for a semi-pro team!! How exciting is that for you.

on the other workout note.. my front delts get real burnt out on my chest day also.. I try to put the emphasis (sp?) on my chest but I think that secondary muscle kicking in just fries it quick.

**Spaullba** · 02-17-2010, 09:31 PM

Yeah my delts normally get a bit sore while working out but never have they actually hurt nor have they affected my lifts close to as much as they did today... Guess it was just a bad day lol.

**Spaullba** · 02-20-2010, 01:53 PM

So I went to the tryout and made the team (nearly everyone did though..).

We did the following workouts:

40 yard dash- 4.9 sec. I got a 4.75 (that is my pr, my average was in the low 4.8s) in high school, but I am not too unhappy with this after two years off.

Vertical jump- 40 inches. They allowed us to take one step in the jump which made my vertical soar. At the Nike combine I went to in high school I got a 34 inch without any steps.

T-drill- 8.75 sec. You run forward ten yards, shuttle five yards to the left, shuttle ten yards to the right, shutttle five yards back to the middle, then backpedal back through the finish.

Pro Agility (5-10-5)- 4.3 sec. You start in a 3 point stance, run five yards in one direction, touch the line, ten yards back the other direction, touch the line, then run five yards back through the center.

Overall I am happy with my workout! I am surprised that I didnt lose much jumping ability or agility in the last two years (my fourty time was a bit slower though). I am only going to be able to workout 2-3 days a week now since we are starting to practice 2 days a week. But I should still be able to gain some more strength before the season really starts.

**Spaullba** · 02-22-2010, 04:57 PM

Flat BB bench
185x5
255x8
265x5 (sixth rep was assisted)
275x4
225x11

This was the first time since December that I have failed to add five pounds from to the following weeks weight and hit every rep. I think that I just didnt rest long enough because I was able to hit my third set of four fine.

DB Incline bench
55x5
75x10
85x6
90x4

I jumped up ten pounds instead of five on this one because 75 was too easy =).

Decline close-grip bench
155x5
190x10
205x6
215x6

Once again I added extra weight on my second set because the first was too easy.

Tricep extension
72x10
84x8
96x6

Weighted pull-ups
+20x8
+20x8
+20x8

**Spaullba** · 02-24-2010, 06:05 PM

Squats (to 90 degrees)
225x4
325x6
345x6
365x4
395x2

Deadlifts (no straps)
225x4
325x4
345x4
365x4
405x2

Incline BB bench
155x5
195x8
205x6
225x6
165x15
Decline Wide-grip bb bench
155x5
195x8
205x6
225x8 (was only planning on doing 4 but somehow I powered out 8..)

**Spaullba** · 03-08-2010, 04:56 PM

So I just got back from taking my week off. Unfortunately my week off was probably much harder on my body than working out would have been seeing as my buddies and I went to Panama City Beach Fl and drank our body weight over the course of 7 days... So I half expected to come back and be able to put up the same amount of weight, but that didn't happen and I am not too surprised now that I think about it. Tons of alcohol plus living off of Easy mac, tv dinners, and fast food for over a week is not a good recipe for maintaining gains. Not too mention I was prety much dehydrating my body for a week straight. But hey, thats what college spring break is all about and I don't regret it!

Flat BB Bench
8x185
8x255
5x265 (6th rep was assisted)
3x275 (4th rep was assisted)
9x225

DB Incline
8x75
6x80
5x85

Decline Wide grip bench
5x185
8x205
6x215
6x225
12x185

Weighted Dips
8+20lbs x3

Weighted Pull ups
8+20lbs x3

**Spaullba** · 03-10-2010, 09:45 PM

Squats (90 degrees)
225x6
325x6
345x4
365x4
405x2

Deadlifts
225x6
325x6
345x4
365x4
405x1

Incline Press
185x4
205x8
215x6
225x6
185x12

Decline Close-grip
185x4
205x8
215x7
225x7

**Spaullba** · 03-12-2010, 03:18 PM

DB Bench
90x8
95x8
100x5

BB Shoulder Press
155x8
165x6
175x5

Good Mornings
225x8
245x6
255x4

Bent BB Row
155x8
175x6
195x4

Leg Press
760x8
940x6
1030x5

**Spaullba** · 03-15-2010, 05:29 PM

BB Flat bench
255x8
265x6
275x4
225x10

DB incline bench
80x8
85x6
90x6

Wide grip decline bench
215x8
235x6
245x4
195x14

Weighted dips
10x+20lbs
10x+30lbs
8x+50lbs

Weighted pull ups
8x+20lbs x3

**Spaullba** · 03-17-2010, 04:43 PM

Incline BB bench
210x8
220x6
230x5
185x13

Squat
225x6
330x6
350x6
370x4
410x2

1-Legged leg press
400x8
420x8
440x8

Decline close grip
210x8
220x6
230x6
185x15

**Spaullba** · 03-19-2010, 09:10 AM

Deadlift
225x5
330x6
350x4
370x3
260x15

DB bench
95x8
100x6
105x6

Seated row
192x10
204x8
216x6

BB shoulder press
160x8
170x6
185x5

**Spaullba** · 03-22-2010, 06:43 PM

BB Bench
DB incline
Wide grip decline bench
dips, pull-ips

all were done at a very light weight and lower sets since I am participating in a bench press competition on wensday at my schools rec (just for fun).

**Spaullba** · 03-24-2010, 06:44 PM

So I competed in a bench press competition at my college's rec center today. I was in the middle weight division and the winner was determined by % of body weight lifted. there were only about 5 people in my weight division but I won =). Maxed at 325, which is pretty good for me. I weighed in at 189 lbs. So thats about 172% of my body weight. I got a t-shirt and my name on the plaque hanging in the weight room lol. I then did my normal workout afterwards:

Squats
330x6
350x4
370x4
405x2

Incline BB Bench
215x8
225x6
235x4

One Legged Leg press
400x8
420x8
450x8

Decline Close grip bench
215x8
225x6
235x4

**Spaullba** · 03-26-2010, 01:49 PM

DB bench press
95x8
100x6
105x6

DB shoulder press
80x8
85x6
90x6

Deadlift (no straps)
330x6
350x4
370x3
405x1

Romanian DLs
225x8
265x6
285x4
215x4

Lat pull-downs
132x10
144x8
156x6

T-bar row (weight of plates only, i dont know how much the machine itself weighs..)
125x10
135x8

I was spent at this point so i only did two sets and called it a day...

**Spaullba** · 03-29-2010, 05:32 PM

BB Bench press
260x8
270x5
280x3

DB Incline press
85x8
90x6
95x4

Decline wide grip bench
225x8
235x6
245x4

Weighted dips
8+50 lbs
8+35 lbs
8+35lbs

Weighted pull-ups
8+20lbs x 3

So it looks like I may be finally reaching a bit of a wall on my chest lifts. I hadnt bothered to periodize much since I have been consistently adding weight to my lifts, but now looks like the time to do it. I think I am going to do 2-3 weeks of 12-10-8, then 2-3 weeks of 5x5 or 5x4, then go back to 8-6-4 for awhile.

**Spaullba** · 03-31-2010, 05:53 PM

Squat
225x10
235x10
245x10
255x10

BB incline press
185x10
190x10
195x10

One Legged leg press
220x10
240x10
260x10

Decline close grip
185x10
190x10
195x10

**Spaullba** · 04-05-2010, 06:45 PM

BB flat bench press
205x10
215x10
225x10

DB incline press
65x10
70x10
75x10

Decline wide grip bench
185x10
195x10
205x10

Weighted Dips
10+30 lbs
10+30 lbs
15+30 lbs

Weighted Pull-ups
8+25 lbs x 3

**Spaullba** · 04-06-2010, 04:58 PM

Squats
230x10
240x10
250x10
260x10

One Legged Leg press
210x10
230x10
250x10

Incline BB bench
185x10
195x10
205x10

Decline Close grip
185x10
195x10
205x10

**Curt James** · 04-06-2010, 10:01 PM

Big lifts!

**Spaullba** · 04-07-2010, 11:36 AM

Haha =). Thanks.

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