New member looking for some insight

fullback34 · 12-30-2007, 01:17 PM

Alright.

I found this sight and it looks pretty good so I will post some stuff and see what you guys think.

Here's the story ...

As of now I am 5' 11" about 245-250 ... I am a Senior in High School ... and going to be playing college football in about 6-7 months. I want to be in the best possible shape I have ever been in.

Here's the tricky part ... my Junior year I was just about getting to the peak of my physical fitness training ... I was around 215 lbs and was pretty lean ... I then got injured and broke my ankle that spring ... I had a horrible doctor that should not have put screws in my ankle and didn't fix the ligament I had torn.

Which brings me into my Senior season ... which I just finished and played through with a bum ankle ... which was very tough ... as well as I haven't worked out since the end of November.

So, I had surgery over the Christmas holiday break ... to fix what has happened to myself ... I will be fully recovered and back to 100% and running by the end of January.

I figure that I will be able to start fully devoting everything I can to working out and training from about Feb. till the time I have to be in for camp ... sometime in July ... beginning of August. Which is just about 21 weeks.

I am very knowledgeable with working out etc ... so if you guys have anything you want me to know let me know =)

Below is a link to a word document of my proposed eating, running, and workout plan I have.

The goal is to get back to about 220 lbs ... and be as lean and muscular as possible. I also believe that my getting as lean as I can will increase my speed ... which I really want and need to do.

I have a 20 week program planned out so far in a word document that is about 40 pages ... so any insight on what I should do for the rest of the time in between Feb. and July would be much appreciated.

Thanks in advance!

Also if you are too lazy to download the document to view it ... you can view it in this thread.

20 Week WorkoutProgram.doc

Cardio = Running in the morning
View the document for the specifics ...
The Main Diet

7:20AM – Breakfast
• Strawberry & Banana Smoothie w/ protein powder (20-40g)
9:30AM – Mid-Day Snack
• Banana, apple, pear, grapes, celery, carrots etc … (Some type of quick eat food)
• Protein bar or (2) turkey wraps
12:15PM – Lunch
• Turkey sandwich on whole grain bread or whole wheat fiber tortilla w/ piece of fruit
• Grilled chicken (2) with vegetables
• Dinner Left-Over’s
1:45PM – Pre-Workout Snack
• Whey protein shake mixed w/ water (at least 40g)
• May also have a small amount of the list below
• Almonds and berries
• Type of fruit
• Sports bar
• Pretzels
• Juice or sports drink
• Blueberry muffin
2:35PM – Workout
3:45PM – 4PM – Post Workout Snack
• Whey protein shake (mix with water or skim milk)
• Lean Body protein bar
6PM – 7PM – Dinner
• Whole wheat spaghetti & meatballs with a salad (fat free light dressing)
• Whole wheat pasta/noodles with chicken and vegetables
• Meatloaf w/ vegetables & potatoes
9PM – 10PM – Bed Time Snack
• Strawberry/Blueberry Yogurt mixed w/ Cottage Cheese

The Workouts

For weeks 1-5 here are my workouts

MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Clean Shrugs 2x10 3x10 3x10 3x10 3x10
4. Standing Shoulder Press 2x10 3x10 3x10 3x10 3x10
5. Upright Row 2x10 3x10 3x10 3x10 3x10
6. Back Extension 2x10 3x10 3x10 3x10 3x10
7. Trunk Twist 2x10 3x10 3x10 3x10 3x10
8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50

TUESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Squat 2x10 3x10 3x10 3x10 3x10
4. Bench Press 2x10 3x10 3x10 3x10 3x10
5. Plyometric Pushups 2x10 3x10 3x10 3x10 3x10
6. Lat Pulldowns 2x10 3x10 3x10 3x10 3x10
7. Barbell Curls 2x10 3x10 3x10 3x10 3x10
8. Neck Resistance 3x15 3x15 3x15 3x15 3x15

THURSDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Bench Dips w/ Ball 2x10 3x10 3x10 3x10 3x10
4. RDL’s 2x10 3x10 3x10 3x10 3x10
5. DB Incline Press 2x10 3x10 3x10 3x10 3x10
6. Towel Rows 2x10 3x10 3x10 3x10 3x10
7. Seated Rows 2x10 3x10 3x10 3x10 3x10
8. Leg Curls / Calf Raises 2x10 3x10 3x10 3x10 3x10
9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20

FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Squat 2x10 3x10 3x10 3x10 3x10
4. Bench Press 2x10 3x10 3x10 3x10 3x10
5. One Leg Box Squats 2x10 3x10 3x10 3x10 3x10
6. Bar Bell Bent Over Rows 2x10 3x10 3x10 3x10 3x10
7. 3 Way Shoulder Complex 2x10 3x10 3x10 3x10 3x10
8. Side Bridge Complex 3x20 3x20 3x20 3x20 3x20

weeks 6-10

MONDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Power Press 3x8 3x8 3x8 3x8 3x8
4. Hang Cleans 3x8 3x8 3x8 3x8 3x8
5. Good Mornings 3x10 3x10 3x10 3x10 3x10
6. Ball Leg Curls 3x10 3x10 3x10 3x10 3x10
7. Trunk Twists 3x10 3x10 3x10 3x10 3x10
8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50

TUESDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Squat 3x8 3x8 3x8 3x8 3x8
4. Bench Press 3x8 3x8 3x8 3x8 3x8
5. Pull Ups 3x10 3x10 3x10 3x10 3x10
6. DB Single Arm Row 3x10 3x10 3x10 3x10 3x10
7. Barbell Curls 3x10 3x10 3x10 3x10 3x10
8. Neck Resistance 3x15 3x15 3x15 3x15 3x15

THURSDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Bench Dips w/ Ball 3x8 3x8 3x8 3x8 3x8
4. RDL’s 3x8 3x8 3x8 3x8 3x8
5. DB Incline Press 3x8 3x8 3x8 3x8 3x8
6. Towel Rows 3x10 3x10 3x10 3x10 3x10
7. Seated Rows 3x10 3x10 3x10 3x10 3x10
8. Calf Raises 3x10 3x10 3x10 3x10 3x10
9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20

FRIDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Squat 3x8 3x8 3x8 3x8 3x8
4. Bench Press 3x8 3x8 3x8 3x8 3x8
5. One Leg Box Squats 3x10 3x10 3x10 3x10 3x10
6. Bar Bell Bent Over Rows 3x10 3x10 3x10 3x10 3x10
7. 3 Way Shoulder Complex 3x10 3x10 3x10 3x10 3x10
8. Rice Abs 3x20 3x20 3x20 3x20 3x20

Weeks 11-15

MONDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Power Press 3x5 3x5 3x5 3x5 3x5
4. Full Clean 3x5 3x5 3x5 3x5 3x5
5. Good Mornings 3x10 3x10 3x10 3x10 3x10
6. Ball Leg Curls 3x10 3x10 3x10 3x10 3x10
7. Trunk Twists 3x10 3x10 3x10 3x10 3x10
8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50

TUESDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Squat 3x5 3x5 3x5 3x5 3x5
4. Bench Press 3x5 3x5 3x5 3x5 3x5
5. Side to Side Pull Ups 3x10 3x10 3x10 3x10 3x10
6. DB Single Arm Row 3x10 3x10 3x10 3x10 3x10
7. Barbell Curls 3x10 3x10 3x10 3x10 3x10
8. Neck Resistance 3x15 3x15 3x15 3x15 3x15

THURSDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Triceps Extensions 3x8 3x8 3x8 3x8 3x8
4. RDL’s 3x5 3x5 3x5 3x5 3x5
5. DB Incline Press 3x5 3x5 3x5 3x5 3x5
6. Towel Rows 3x8 3x8 3x8 3x8 3x8
7. Seated Rows 3x8 3x8 3x8 3x8 3x8
8. Calf Raises 3x10 3x10 3x10 3x10 3x10
9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20

FRIDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Squat 3x5 3x5 3x5 3x5 3x5
4. Bench Press 3x5 3x5 3x5 3x5 3x5
5. One Leg Box Squats 3x10 3x10 3x10 3x10 3x10
6. Bar Bell Bent Over Rows 3x8 3x8 3x8 3x8 3x8
7. 3 Way Shoulder Complex 3x10 3x10 3x10 3x10 3x10
8. Rice Abs 3x20 3x20 3x20 3x20 3x20

Weeks 16-20

MONDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Power Press 3x3 3x3 3x3 3x3 3x3
4. Full Clean 3x3 3x3 3x3 3x3 3x3
5. Good Mornings 3x8 3x8 3x8 3x8 3x8
6. Ball Leg Curls 3x10 3x10 3x10 3x10 3x10
7. Trunk Twists 3x8 3x8 3x8 3x8 3x8
8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50

TUESDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5
3. Squat 3x3 3x3 3x3 3x3 3x3
4. Bench Press 3x3 3x3 3x3 3x3 3x3
5. Side to Side Pull Ups 3x10 3x10 3x10 3x10 3x10
6. DB Single Arm Row 3x8 3x8 3x8 3x8 3x8
7. Barbell Curls 3x8 3x8 3x8 3x8 3x8
8. Neck Resistance 3x15 3x15 3x15 3x15 3x15

THURSDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Triceps Extensions 3x5 3x5 3x5 3x5 3x5
4. RDL’s 3x3 3x3 3x3 3x3 3x3
5. DB Incline Press 3x3 3x3 3x3 3x3 3x3
6. Towel Rows 3x5 3x5 3x5 3x5 3x5
7. Seated Rows 3x5 3x5 3x5 3x5 3x5
8. Calf Raises 3x10 3x10 3x10 3x10 3x10
9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20

FRIDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20
1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10
2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10
3. Squat 3x3 3x3 3x3 3x3 3x3
4. Bench Press 3x3 3x3 3x3 3x3 3x3
5. One Leg Box Squats 3x8 3x8 3x8 3x8 3x8
6. Bar Bell Bent Over Rows 3x5 3x5 3x5 3x5 3x5
7. 3 Way Shoulder Complex 3x10 3x10 3x10 3x10 3x10
8. Rice Abs 3x20 3x20 3x20 3x20 3x20

Witchblade · 12-30-2007, 02:53 PM

OK, that is a LOT of information. Have you read the stickies on this site yet? They contain a lot of useful information, especially the ones in the Training and Diet sections. I also answered some FAQs in a thread called 'IM Official FAQ' (search it).

Do you have proper technique and form for those (semi-) olympic lifts? A proper coach would be nice.

Post your diet in the Diet section.

You can do a lot in 5 months with muscle memory. Stick to a basic and proper program, like fullbody 3x a week, that contains mostly compound movements. The program you posted looks decent, but I'd go with something even more basic. Also, it's best to do a dynamic stretching warm-up and a static stretching cool-down.

Finally, make sure your ankle is properly healed(!) Don't rush things.

Good luck.

fullback34 · 12-30-2007, 02:56 PM

I have read alot ... and I do know alot ...

I do have the proper technique ... I have been lifting for about 5 years now ...

I will go ahead and post my diet there ... I have some questions about it anyways ...

**P-funk** · 12-30-2007, 06:06 PM

This thread looks familiar.

patrick

Witchblade · 12-30-2007, 07:15 PM

Quote:

Originally Posted by P-funk

This thread looks familiar.

patrick

Inside joke...?

**P-funk** · 12-30-2007, 07:17 PM

i have seen this thread....or ones like it posted before. Can you post up the Q&A thread to answer some of these questions.

Witchblade · 12-30-2007, 08:15 PM

He's not really asking any specific questions. I do plan on updating the FAQ though. It'll save us a lot of time. Heh.

12-30-2007, 01:17 PM	#1
fullback34 Registered User Join Date: Dec 2007 Location: Texas Posts: 3	New member looking for some insight Alright. I found this sight and it looks pretty good so I will post some stuff and see what you guys think. Here's the story ... As of now I am 5' 11" about 245-250 ... I am a Senior in High School ... and going to be playing college football in about 6-7 months. I want to be in the best possible shape I have ever been in. Here's the tricky part ... my Junior year I was just about getting to the peak of my physical fitness training ... I was around 215 lbs and was pretty lean ... I then got injured and broke my ankle that spring ... I had a horrible doctor that should not have put screws in my ankle and didn't fix the ligament I had torn. Which brings me into my Senior season ... which I just finished and played through with a bum ankle ... which was very tough ... as well as I haven't worked out since the end of November. So, I had surgery over the Christmas holiday break ... to fix what has happened to myself ... I will be fully recovered and back to 100% and running by the end of January. I figure that I will be able to start fully devoting everything I can to working out and training from about Feb. till the time I have to be in for camp ... sometime in July ... beginning of August. Which is just about 21 weeks. I am very knowledgeable with working out etc ... so if you guys have anything you want me to know let me know =) Below is a link to a word document of my proposed eating, running, and workout plan I have. The goal is to get back to about 220 lbs ... and be as lean and muscular as possible. I also believe that my getting as lean as I can will increase my speed ... which I really want and need to do. I have a 20 week program planned out so far in a word document that is about 40 pages ... so any insight on what I should do for the rest of the time in between Feb. and July would be much appreciated. Thanks in advance! Also if you are too lazy to download the document to view it ... you can view it in this thread. *20 Week WorkoutProgram.doc* Cardio = Running in the morning View the document for the specifics ... The Main Diet 7:20AM – Breakfast • Strawberry & Banana Smoothie w/ protein powder (20-40g) 9:30AM – Mid-Day Snack • Banana, apple, pear, grapes, celery, carrots etc … (Some type of quick eat food) • Protein bar or (2) turkey wraps 12:15PM – Lunch • Turkey sandwich on whole grain bread or whole wheat fiber tortilla w/ piece of fruit • Grilled chicken (2) with vegetables • Dinner Left-Over’s 1:45PM – Pre-Workout Snack • Whey protein shake mixed w/ water (at least 40g) • May also have a small amount of the list below • Almonds and berries • Type of fruit • Sports bar • Pretzels • Juice or sports drink • Blueberry muffin 2:35PM – Workout 3:45PM – 4PM – Post Workout Snack • Whey protein shake (mix with water or skim milk) • Lean Body protein bar 6PM – 7PM – Dinner • Whole wheat spaghetti & meatballs with a salad (fat free light dressing) • Whole wheat pasta/noodles with chicken and vegetables • Meatloaf w/ vegetables & potatoes 9PM – 10PM – Bed Time Snack • Strawberry/Blueberry Yogurt mixed w/ Cottage Cheese The Workouts For weeks 1-5 here are my workouts MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Clean Shrugs 2x10 3x10 3x10 3x10 3x10 4. Standing Shoulder Press 2x10 3x10 3x10 3x10 3x10 5. Upright Row 2x10 3x10 3x10 3x10 3x10 6. Back Extension 2x10 3x10 3x10 3x10 3x10 7. Trunk Twist 2x10 3x10 3x10 3x10 3x10 8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50 TUESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Squat 2x10 3x10 3x10 3x10 3x10 4. Bench Press 2x10 3x10 3x10 3x10 3x10 5. Plyometric Pushups 2x10 3x10 3x10 3x10 3x10 6. Lat Pulldowns 2x10 3x10 3x10 3x10 3x10 7. Barbell Curls 2x10 3x10 3x10 3x10 3x10 8. Neck Resistance 3x15 3x15 3x15 3x15 3x15 THURSDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Bench Dips w/ Ball 2x10 3x10 3x10 3x10 3x10 4. RDL’s 2x10 3x10 3x10 3x10 3x10 5. DB Incline Press 2x10 3x10 3x10 3x10 3x10 6. Towel Rows 2x10 3x10 3x10 3x10 3x10 7. Seated Rows 2x10 3x10 3x10 3x10 3x10 8. Leg Curls / Calf Raises 2x10 3x10 3x10 3x10 3x10 9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20 FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Squat 2x10 3x10 3x10 3x10 3x10 4. Bench Press 2x10 3x10 3x10 3x10 3x10 5. One Leg Box Squats 2x10 3x10 3x10 3x10 3x10 6. Bar Bell Bent Over Rows 2x10 3x10 3x10 3x10 3x10 7. 3 Way Shoulder Complex 2x10 3x10 3x10 3x10 3x10 8. Side Bridge Complex 3x20 3x20 3x20 3x20 3x20 weeks 6-10 MONDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Power Press 3x8 3x8 3x8 3x8 3x8 4. Hang Cleans 3x8 3x8 3x8 3x8 3x8 5. Good Mornings 3x10 3x10 3x10 3x10 3x10 6. Ball Leg Curls 3x10 3x10 3x10 3x10 3x10 7. Trunk Twists 3x10 3x10 3x10 3x10 3x10 8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50 TUESDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Squat 3x8 3x8 3x8 3x8 3x8 4. Bench Press 3x8 3x8 3x8 3x8 3x8 5. Pull Ups 3x10 3x10 3x10 3x10 3x10 6. DB Single Arm Row 3x10 3x10 3x10 3x10 3x10 7. Barbell Curls 3x10 3x10 3x10 3x10 3x10 8. Neck Resistance 3x15 3x15 3x15 3x15 3x15 THURSDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Bench Dips w/ Ball 3x8 3x8 3x8 3x8 3x8 4. RDL’s 3x8 3x8 3x8 3x8 3x8 5. DB Incline Press 3x8 3x8 3x8 3x8 3x8 6. Towel Rows 3x10 3x10 3x10 3x10 3x10 7. Seated Rows 3x10 3x10 3x10 3x10 3x10 8. Calf Raises 3x10 3x10 3x10 3x10 3x10 9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20 FRIDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Squat 3x8 3x8 3x8 3x8 3x8 4. Bench Press 3x8 3x8 3x8 3x8 3x8 5. One Leg Box Squats 3x10 3x10 3x10 3x10 3x10 6. Bar Bell Bent Over Rows 3x10 3x10 3x10 3x10 3x10 7. 3 Way Shoulder Complex 3x10 3x10 3x10 3x10 3x10 8. Rice Abs 3x20 3x20 3x20 3x20 3x20 Weeks 11-15 MONDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Power Press 3x5 3x5 3x5 3x5 3x5 4. Full Clean 3x5 3x5 3x5 3x5 3x5 5. Good Mornings 3x10 3x10 3x10 3x10 3x10 6. Ball Leg Curls 3x10 3x10 3x10 3x10 3x10 7. Trunk Twists 3x10 3x10 3x10 3x10 3x10 8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50 TUESDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Squat 3x5 3x5 3x5 3x5 3x5 4. Bench Press 3x5 3x5 3x5 3x5 3x5 5. Side to Side Pull Ups 3x10 3x10 3x10 3x10 3x10 6. DB Single Arm Row 3x10 3x10 3x10 3x10 3x10 7. Barbell Curls 3x10 3x10 3x10 3x10 3x10 8. Neck Resistance 3x15 3x15 3x15 3x15 3x15 THURSDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Triceps Extensions 3x8 3x8 3x8 3x8 3x8 4. RDL’s 3x5 3x5 3x5 3x5 3x5 5. DB Incline Press 3x5 3x5 3x5 3x5 3x5 6. Towel Rows 3x8 3x8 3x8 3x8 3x8 7. Seated Rows 3x8 3x8 3x8 3x8 3x8 8. Calf Raises 3x10 3x10 3x10 3x10 3x10 9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20 FRIDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Squat 3x5 3x5 3x5 3x5 3x5 4. Bench Press 3x5 3x5 3x5 3x5 3x5 5. One Leg Box Squats 3x10 3x10 3x10 3x10 3x10 6. Bar Bell Bent Over Rows 3x8 3x8 3x8 3x8 3x8 7. 3 Way Shoulder Complex 3x10 3x10 3x10 3x10 3x10 8. Rice Abs 3x20 3x20 3x20 3x20 3x20 Weeks 16-20 MONDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Power Press 3x3 3x3 3x3 3x3 3x3 4. Full Clean 3x3 3x3 3x3 3x3 3x3 5. Good Mornings 3x8 3x8 3x8 3x8 3x8 6. Ball Leg Curls 3x10 3x10 3x10 3x10 3x10 7. Trunk Twists 3x8 3x8 3x8 3x8 3x8 8. Bicycle Abs 3x50 3x50 3x50 3x50 3x50 TUESDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. NDSnatch Squat Warm-up 2x5 2x5 2x5 2x5 2x5 3. Squat 3x3 3x3 3x3 3x3 3x3 4. Bench Press 3x3 3x3 3x3 3x3 3x3 5. Side to Side Pull Ups 3x10 3x10 3x10 3x10 3x10 6. DB Single Arm Row 3x8 3x8 3x8 3x8 3x8 7. Barbell Curls 3x8 3x8 3x8 3x8 3x8 8. Neck Resistance 3x15 3x15 3x15 3x15 3x15 THURSDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Triceps Extensions 3x5 3x5 3x5 3x5 3x5 4. RDL’s 3x3 3x3 3x3 3x3 3x3 5. DB Incline Press 3x3 3x3 3x3 3x3 3x3 6. Towel Rows 3x5 3x5 3x5 3x5 3x5 7. Seated Rows 3x5 3x5 3x5 3x5 3x5 8. Calf Raises 3x10 3x10 3x10 3x10 3x10 9. VL Crunch/Raise Complex 3x20 3x20 3x20 3x20 3x20 FRIDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20 1. Stretch/Bulldog Warm-up 1x10 1x10 1x10 1x10 1x10 2. Ankle Strength Exercises 2x10 2x10 2x10 2x10 2x10 3. Squat 3x3 3x3 3x3 3x3 3x3 4. Bench Press 3x3 3x3 3x3 3x3 3x3 5. One Leg Box Squats 3x8 3x8 3x8 3x8 3x8 6. Bar Bell Bent Over Rows 3x5 3x5 3x5 3x5 3x5 7. 3 Way Shoulder Complex 3x10 3x10 3x10 3x10 3x10 8. Rice Abs 3x20 3x20 3x20 3x20 3x20

12-30-2007, 02:53 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,359 Photos: 2	OK, that is a LOT of information. Have you read the stickies on this site yet? They contain a lot of useful information, especially the ones in the Training and Diet sections. I also answered some FAQs in a thread called 'IM Official FAQ' (search it). Do you have proper technique and form for those (semi-) olympic lifts? A proper coach would be nice. Post your diet in the Diet section. You can do a lot in 5 months with muscle memory. Stick to a basic and proper program, like fullbody 3x a week, that contains mostly compound movements. The program you posted looks decent, but I'd go with something even more basic. Also, it's best to do a dynamic stretching warm-up and a static stretching cool-down. Finally, make sure your ankle is properly healed(!) Don't rush things. Good luck.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

12-30-2007, 06:06 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	This thread looks familiar. patrick
	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

12-30-2007, 07:17 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	i have seen this thread....or ones like it posted before. Can you post up the Q&A thread to answer some of these questions.
	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

12-30-2007, 08:15 PM	#7
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,359 Photos: 2	He's not really asking any specific questions. I do plan on updating the FAQ though. It'll save us a lot of time. Heh.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

12-30-2007, 02:56 PM	#3
fullback34 Registered User Join Date: Dec 2007 Location: Texas Posts: 3	I have read alot ... and I do know alot ... I do have the proper technique ... I have been lifting for about 5 years now ... I will go ahead and post my diet there ... I have some questions about it anyways ...

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Rock's Whoring Thread	Rocco32	Open Chat	32725	09-02-2005 10:00 PM
HELP NEEDED!!! Individual Member Photo Galleries	butterfly	Open Chat	35	10-05-2003 09:03 PM
Topical anti-inflamatory	Mudge	Supplements	3	07-20-2003 05:59 PM
New Feature - Member Status Titles	Prince	Open Chat	18	11-25-2002 12:49 PM