So, I've finally started to start my journal. I'll be updating as much as possible, but it may be few and far between. Tomorrow marks the 2 week start before football. I've been training pretty well this summer, but took off the last 2 weeks. Tomorrow I start lifting, and running trying to get into some shape for football ( which 2-a-days will help work out )
Monday - Full Body Workout
3x3 - Squat - 315
3x5 - Bench - 225
3x10 - Leg Extensions
3x10 - HyperExtensions
3x6 - Dips
3x6 - DB Incline BP
Cardio ( Football cardio so it's gonna be intense, and a little over the top )
Warm ups, high knees, stretches etc.
30 yard yo-yo ( increments of 5 yards ). Buildup, rest 1 minute, and then build down.
6 rabbit gassers ( this is sprinting to the hash, jogging to the other hash, then sprinting to the sideline and back is 1. )
10, 10 yard sprints working on steps etc for football.
5 hills to top it off.
Then walk 2 miles.
Diet - I want to stay healthy, but not restrict myself to much. I don't want to get sick of eating the same thing over and over. Try and take in 3500-4000 cal's a day. Any advice here would be helpful.
Meal 1: Protein Shake when I wake up with a carb and peanut butter.
Hit the Gym.
Meal 2: Protein shake after workout.
Lots of water & gatorade to hydrate & keep electrolyte levels up ( 105 degrees outside ! )
Meal 3: Tuna w/ PB
Meal 4: Salad, with a carb ( perhaps a sandwhich )
Good luck mang, but you could definately use some diet help. It will be a big big aid on the field. Try to limit liquid meals, eat 6 meals/day and eat more carbs as a general guideline. You need ALOT more carbs than what your taking in.
Good luck, Mang. I'm sure I'll be stopping in to see what your progress looks like. If you get sick of the same foods, consider buying ground turkey and making burgers out of it. Incredibly little fat and 22g of protein for every 4 ounces of meat. Just eat a few decent-sized burgers a day and a protein shake or two and you're set. Okay, so I just said a few of the same thing a day. But I do find them to be quite tasty.
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal
Okay, so today I did nothing but stretch and do some light cardio. Tomorrow I'm going to do some pretty intense cardio, and then the next time some light cardio. Football starts on Monday. Any advice on something to boost the energy?
All logos, trademarks and content on this site are property of 2001-2013 by IronMagazine All Rights Reserved Reproduction in whole or in part in any form or medium without express written permission of IronMagazine.com is prohibited.