gaining for the gridiron

**P-funk** · 03-15-2003, 07:46 PM

Just squats and calf raises? That's it? Nothing for the Hamstrings?

RCfootball87 · 03-15-2003, 08:31 PM

Quote:

Originally posted by P-funk
Just squats and calf raises? That's it? Nothing for the Hamstrings?

the weight room is use is pertty limited, and leg presses are hell on my busted old knees, even tohug hi dont lock them.

**P-funk** · 03-15-2003, 10:04 PM

Stiff leg Dead lifts
Lunges
Side lunges
Barbell hack squats
front squatsbox step ups

Just becuase the weight room is limited doesn't mean you can't get a great leg workout. Be creative, a limited weight room is no excuse for a limited workout.

RCfootball87 · 03-16-2003, 08:07 PM

Quote:

Originally posted by P-funk
Stiff leg Dead lifts
Lunges
Side lunges
Barbell hack squats
front squatsbox step ups

Just becuase the weight room is limited doesn't mean you can't get a great leg workout. Be creative, a limited weight room is no excuse for a limited workout.

last time i did lunges i didn't stretch properly and strained my groin. what are hack squats? anything involving box jumps or step ups are to much hell for my knees. ill start deadlifts soon though.

**P-funk** · 03-16-2003, 08:21 PM

How can you be a football player and have bad knees. You need work on you flexability so that you can perform more movements.

Barbell hack squats are when you hold an olympic bar behind your back and squat down. You may need to put blocks or 5lb. plates under your heels so that you don't fall forward. It is kind of like the opposite of a deadlift. You hold the bar behind you instead of infront of you. Kind of har to explain. Does that make any sense?

RCfootball87 · 03-16-2003, 08:34 PM

Quote:

Originally posted by P-funk
How can you be a football player and have bad knees. You need work on you flexability so that you can perform more movements.

Barbell hack squats are when you hold an olympic bar behind your back and squat down. You may need to put blocks or 5lb. plates under your heels so that you don't fall forward. It is kind of like the opposite of a deadlift. You hold the bar behind you instead of infront of you. Kind of har to explain. Does that make any sense?

yeah, i know what you mean with hack squats. my knees aren't all that bad, and any permanent problems are from a two years skateboarding gig(fun

). here's what the doctor who looked over them at my sports physical said: the joint where my quad or my hamie, one or the other i forget, meets my lower leg bone is swelling. it supposedly happens to people sometimes in their early teens(im 15) because im not done growing yet. this causes the small bump type thing right underneath my kneecap, that when i hit hurts like hell. it also restricts my knee movement sometimes if it swells. but its all cause by too much athletic activity. so like during double-a-days for football my knees will get really tense and make it hard to mvoe them past a certain point. this makes them hurt and really makes me slow. ice can sometimes help though. it doesn't happen during midseason two and a half hour practice, just the 5 hour a day ones.

**P-funk** · 03-17-2003, 07:26 AM

Yeah, that sucks. By brother had the same thing when he was younger. He was a catcher in baseball so I'm sure you could imagine the pain he was in having to be crouched over to catch a 9 inning game. He was always icing his knees up after the game. One thing he did was he bought some knee wraps and put them on during the game. They seemed to help him out. You may want to try wrapping your knees when doing squats and other leg press exercises to help with the pain. But be careful, you don't want to injure yourself anymore.

RCfootball87 · 03-17-2003, 06:58 PM

yeah that would suck what your bro had to do. its not really a long term thing though i dont think, i think im alright.

**P-funk** · 03-18-2003, 07:05 AM

Yeah, he grew out of it. You should be okay.

RCfootball87 · 03-18-2003, 09:40 PM

Quote:

Originally posted by P-funk
Yeah, he grew out of it. You should be okay.

thanks. anyways i just did squats and calf raises today. i was gonna do deads but i wanted to wait until a day my coach was up there so he can look over my form. other than that not much more to report, the optimum whey is doin nice.

**P-funk** · 03-19-2003, 08:01 AM

Good idea, have some one check your form on squats. You mess that one up and you are going to have real problems.

It seems like you are always logging leg w/o's and squats. Have you been hitting your upperbody at all?

It is good that you like the whey. Have you gained any weight?

RCfootball87 · 03-21-2003, 08:17 PM

Quote:

Originally posted by P-funk
Good idea, have some one check your form on squats. You mess that one up and you are going to have real problems.

It seems like you are always logging leg w/o's and squats. Have you been hitting your upperbody at all?

It is good that you like the whey. Have you gained any weight?

im halfway through a 4 workout trial of an arm workout. so thats all ive done for upper body last week. i did more squats today and im gonna have to move up the weight. when i first did sets at this weight(135) it was difficult to complete the first set of 10 reps and i could only get 6 on the last one. now inm getting like 10 reps everytime every set after only 3 workouts and my form is much better. i'm gonna move the weight up to maybe 145 for next time. ive gained 3-5 pounds, it fluctuates, in the last 3 weeks or so!!! ocming back on whey and getting my diet straight, and my workouts, is having a tremendous effect. im now up to a weight of 130 in my boxers, and 134 with clothes. optimum whey is the shit!

RCfootball87 · 03-25-2003, 04:54 PM

okay here it is. im gonna start this, ive tested and trialed in the last few months ive lifted, and here's what im gonna stick with for a while for workouts. any sugeestion would help, i might tweak it a bit.

Monday: Chest
barbell flat becnh 3 sets- 4-6reps each
incline dumbell press 3 sets 4-6 reps each
dumbell flyes 3 sets 8-12 reps each

Tuesday: legs
squats 3 sets: 4-6 reps each
lunges: 3 sets: 10 reps each leg
calf raises: 3 setss: 8-12 reps each

wednesday: trunk training(abs and lower back)
decline sit ups: 3 sets 25 reps each
deadlifts 3 sets 4-6 reps each
seated cable rows 3 sets: 8-10 reps each

thursday: shoulders
behind head military press: 3 sets 4-6 reps each
side dumbell flyes: 3 sets 8-12 reps each
shrugs: 3 sets 4-6 reps

Friday: arms
limited motion lap curls: 2 sets- 6-8 reps each
close grip limited range bench press: 2 sets 6-8reps
forearm curls: 3 sets 6-8 reps

**P-funk** · 03-29-2003, 02:42 PM

Looks okay. What about barbell curls for bi's? I like limited motion lap curls as a finisher, a pump set at the end of my bicep w/o. But I don't consider them a mass builder. And how about some rear delt raises on shoulder day? Also where is back day? No pull ups or bent over rows? In my opinion those exercises are a must for mass building and are key for a bulking program.

RCfootball87 · 04-02-2003, 08:02 PM

every back workout i ever do works almsot primarily my biceps and arms,- lat pulls, pull ups, rows. my back is absolutely never sore, or even tired. i cant isolate it, so scerw the damn thing.

**P-funk** · 04-03-2003, 08:18 AM

if you are feeling it in your forearms and biceps then your form is off. Every back w/o I do my back is sore as hell the next day. Don't hold on to the bar so hard. Think of your arms as levers or hooks and concentrate on just moving the weight with your back. Feel your lats pulling the weight. You may have to lower the weight you are using so that you can really concentrate on getting a good contraction. Don't just give up on it though.

RCfootball87 · 04-08-2003, 12:40 PM

Quote:

Originally posted by P-funk
if you are feeling it in your forearms and biceps then your form is off. Every back w/o I do my back is sore as hell the next day. Don't hold on to the bar so hard. Think of your arms as levers or hooks and concentrate on just moving the weight with your back. Feel your lats pulling the weight. You may have to lower the weight you are using so that you can really concentrate on getting a good contraction. Don't just give up on it though.

thanks ill try that

RCfootball87 · 04-08-2003, 12:42 PM

ive got this terrible cold. it snowed yesterday here in the midwest. i hope i dont lode weight, last time i had a cold i lost like 5 pounds.

**P-funk** · 04-08-2003, 12:46 PM

don't worry about weight loss when you are sick. It is almost always just water weight.

RCfootball87 · 04-11-2003, 08:13 PM

it was three pounds, i just weighed in. i hope it was water. anyway, i have next week off school for spring break so i will lift and lift hard at home. and i think ill put it right back on

RCfootball87 · 04-15-2003, 08:10 PM

i've got a new split, a 3 day, and im trying to decide whether to do cardio the other two days or wait til summer break. anyways here it is.

monday: chest, back
barbell bench press- 3 sets 4-8 reps
incline dumbells press 3 sets 6-8 reps
dumbells flyes- 3 sets 8-12 reps
seated cable rows- 3 sets 8-12 reps
lat pulls; 3 sets 6-8 reps
straight leg deadlifts 3 sets 6-8 reps.

wednesday:legs *note- i am working out at home right now and can't do squats, thats why they're not there.*
leg press: 3 sets 8-10 reps
lying leg curls- 3 sets 6-8 reps
leg extensions 3 sets 8-12 reps
standing calf raises 3 sets 6-8 reps
seated calf raises 3 sets 8-12 reps

friday: arms(my favorite

)

forearms curls 3 sets 8-10 reps
standing barbell curls 3 sets 6-8 reps
preacher curls 3 sets 8-12 reps
triceps press down 3 sets 6-8 reps
skull crushers 3 sets 8-12 reps
close grip dumbell presses 3 sets 8-10 reps

* for abs i think i wanna put them in on thursday but i have no ab workout, any suggestions?

**P-funk** · 04-15-2003, 08:55 PM

How about delts? Maybe throw them in with arms or something??

One thing I did when I was younger and working out at home was just clean and press a weight over my head, set it down behind my shoulders and did squats like that...Just go ligther so that you can get the weight in and off of your shoulders. It still works well though, even if you are going light.

RCfootball87 · 04-15-2003, 09:32 PM

Quote:

Originally posted by P-funk
How about delts? Maybe throw them in with arms or something??

One thing I did when I was younger and working out at home was just clean and press a weight over my head, set it down behind my shoulders and did squats like that...Just go ligther so that you can get the weight in and off of your shoulders. It still works well though, even if you are going light.

oh shit, i forgot to post shoulders. my bad
friday i throw in seated behind head militaries and side dumbell flyes, oh and shrugs too.

RCfootball87 · 04-16-2003, 08:32 PM

well today i did legs. lying leg curls 3 sets 8 reps
leg extensions 3 sets 12 reps
calf raises 3 sets 12 reps

RCfootball87 · 04-17-2003, 11:08 AM

i tried a few stiff leg deadlifts and im gonna throw those into my workout for back, they seem to actually isolate my back.

**P-funk** · 04-17-2003, 12:27 PM

Make sure you use good form on these!!! Be careful, they can really mess you up. Keep your back flat when bending down and don't round your shoulders forward.

RCfootball87 · 04-17-2003, 01:24 PM

Quote:

Originally posted by P-funk
Make sure you use good form on these!!! Be careful, they can really mess you up. Keep your back flat when bending down and don't round your shoulders forward.

ok, will do.

RCfootball87 · 04-17-2003, 02:11 PM

this 3 day split is killing me, i feel so bad that i dont have to lift today.

03-15-2003, 07:46 PM	#61
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Just squats and calf raises? That's it? Nothing for the Hamstrings?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-15-2003, 10:04 PM	#63
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Stiff leg Dead lifts Lunges Side lunges Barbell hack squats front squatsbox step ups Just becuase the weight room is limited doesn't mean you can't get a great leg workout. Be creative, a limited weight room is no excuse for a limited workout.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-16-2003, 08:21 PM	#65
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	How can you be a football player and have bad knees. You need work on you flexability so that you can perform more movements. Barbell hack squats are when you hold an olympic bar behind your back and squat down. You may need to put blocks or 5lb. plates under your heels so that you don't fall forward. It is kind of like the opposite of a deadlift. You hold the bar behind you instead of infront of you. Kind of har to explain. Does that make any sense?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-17-2003, 07:26 AM	#67
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Yeah, that sucks. By brother had the same thing when he was younger. He was a catcher in baseball so I'm sure you could imagine the pain he was in having to be crouched over to catch a 9 inning game. He was always icing his knees up after the game. One thing he did was he bought some knee wraps and put them on during the game. They seemed to help him out. You may want to try wrapping your knees when doing squats and other leg press exercises to help with the pain. But be careful, you don't want to injure yourself anymore.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-17-2003, 06:58 PM	#68
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	yeah that would suck what your bro had to do. its not really a long term thing though i dont think, i think im alright.
	back for the first time....

03-18-2003, 07:05 AM	#69
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Yeah, he grew out of it. You should be okay.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-19-2003, 08:01 AM	#71
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Good idea, have some one check your form on squats. You mess that one up and you are going to have real problems. It seems like you are always logging leg w/o's and squats. Have you been hitting your upperbody at all? It is good that you like the whey. Have you gained any weight?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-25-2003, 04:54 PM	#73
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	new split okay here it is. im gonna start this, ive tested and trialed in the last few months ive lifted, and here's what im gonna stick with for a while for workouts. any sugeestion would help, i might tweak it a bit. Monday: Chest barbell flat becnh 3 sets- 4-6reps each incline dumbell press 3 sets 4-6 reps each dumbell flyes 3 sets 8-12 reps each Tuesday: legs squats 3 sets: 4-6 reps each lunges: 3 sets: 10 reps each leg calf raises: 3 setss: 8-12 reps each wednesday: trunk training(abs and lower back) decline sit ups: 3 sets 25 reps each deadlifts 3 sets 4-6 reps each seated cable rows 3 sets: 8-10 reps each thursday: shoulders behind head military press: 3 sets 4-6 reps each side dumbell flyes: 3 sets 8-12 reps each shrugs: 3 sets 4-6 reps Friday: arms limited motion lap curls: 2 sets- 6-8 reps each close grip limited range bench press: 2 sets 6-8reps forearm curls: 3 sets 6-8 reps
	back for the first time....

03-29-2003, 02:42 PM	#74
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Looks okay. What about barbell curls for bi's? I like limited motion lap curls as a finisher, a pump set at the end of my bicep w/o. But I don't consider them a mass builder. And how about some rear delt raises on shoulder day? Also where is back day? No pull ups or bent over rows? In my opinion those exercises are a must for mass building and are key for a bulking program.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-02-2003, 08:02 PM	#75
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	every back workout i ever do works almsot primarily my biceps and arms,- lat pulls, pull ups, rows. my back is absolutely never sore, or even tired. i cant isolate it, so scerw the damn thing.
	back for the first time....

04-03-2003, 08:18 AM	#76
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	if you are feeling it in your forearms and biceps then your form is off. Every back w/o I do my back is sore as hell the next day. Don't hold on to the bar so hard. Think of your arms as levers or hooks and concentrate on just moving the weight with your back. Feel your lats pulling the weight. You may have to lower the weight you are using so that you can really concentrate on getting a good contraction. Don't just give up on it though.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-08-2003, 12:42 PM	#78
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	ive got this terrible cold. it snowed yesterday here in the midwest. i hope i dont lode weight, last time i had a cold i lost like 5 pounds.
	back for the first time....

04-08-2003, 12:46 PM	#79
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	don't worry about weight loss when you are sick. It is almost always just water weight.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-11-2003, 08:13 PM	#80
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	it was three pounds, i just weighed in. i hope it was water. anyway, i have next week off school for spring break so i will lift and lift hard at home. and i think ill put it right back on
	back for the first time....

04-15-2003, 08:10 PM	#81
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	i've got a new split, a 3 day, and im trying to decide whether to do cardio the other two days or wait til summer break. anyways here it is. monday: chest, back barbell bench press- 3 sets 4-8 reps incline dumbells press 3 sets 6-8 reps dumbells flyes- 3 sets 8-12 reps seated cable rows- 3 sets 8-12 reps lat pulls; 3 sets 6-8 reps straight leg deadlifts 3 sets 6-8 reps. wednesday:legs note- i am working out at home right now and can't do squats, thats why they're not there. leg press: 3 sets 8-10 reps lying leg curls- 3 sets 6-8 reps leg extensions 3 sets 8-12 reps standing calf raises 3 sets 6-8 reps seated calf raises 3 sets 8-12 reps friday: arms(my favorite ) forearms curls 3 sets 8-10 reps standing barbell curls 3 sets 6-8 reps preacher curls 3 sets 8-12 reps triceps press down 3 sets 6-8 reps skull crushers 3 sets 8-12 reps close grip dumbell presses 3 sets 8-10 reps * for abs i think i wanna put them in on thursday but i have no ab workout, any suggestions?
	back for the first time....

04-15-2003, 08:55 PM	#82
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	How about delts? Maybe throw them in with arms or something?? One thing I did when I was younger and working out at home was just clean and press a weight over my head, set it down behind my shoulders and did squats like that...Just go ligther so that you can get the weight in and off of your shoulders. It still works well though, even if you are going light.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-16-2003, 08:32 PM	#84
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	well today i did legs. lying leg curls 3 sets 8 reps leg extensions 3 sets 12 reps calf raises 3 sets 12 reps
	back for the first time....

04-17-2003, 11:08 AM	#85
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	i tried a few stiff leg deadlifts and im gonna throw those into my workout for back, they seem to actually isolate my back.
	back for the first time....

04-17-2003, 12:27 PM	#86
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,365	Make sure you use good form on these!!! Be careful, they can really mess you up. Keep your back flat when bending down and don't round your shoulders forward.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-17-2003, 02:11 PM	#88
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	this 3 day split is killing me, i feel so bad that i dont have to lift today.
	back for the first time....