Quest for Strength

[TriZZle305]

Ive started quite a few journals but i never really stay faithful for more than a week so hopefully this time i will be more focused ... my goal is not really hypertrophy but strength and speed... i want to be as strong as possible pound for pound.. the reason being i want to play football on the D1 college level.. dont mind being benched, i just want to make the team.. ive played football every year from 7th to 12th except 9th grade because i broke my wrist before the season... so i dont know what id do without it... that being said..

My current 1RM are unknown because i havent maxxed out in about 3 months... 3 months ago my Bench was 300, Squat 420, Deadlift.. unknown, and Powerclean unknown.. One day next week when im fresh and back used to workingout everyday i will do all of these on an Off day to find out some percentages for my workouts instead of guesswork...

my weight is dropping, at first i was upset but i guess thats ok.. i went from 197 to 189.. im not sure when i lost this weight but hopefully i will put it back on...

I injured my leg last week which messed up my training split.. so my split for this week is
Monday: Upper Back, Shoulders(Delts), Biceps
Tuesday: OFF
Wednesday: Chest, Triceps, Forearms
Thursday: OFF
Friday:Legs, Lowerback
SAT: Cardio, speedwork, plyometrics
SuN: OFF

The week as i planned it in the beginning and that i will switch back to will be
Monday: Upper Back, Shoulders(Delts), Biceps
Tuesday: OFF
Wednesday: Legs, Lowerback
Thursday: Jogging/Running(unsure of distance and intensity.. im going to try it as "active recovery")
Friday:Chest, Triceps, Forearms
SAT: Cardio, speedwork, plyometrics
SuN: OFF

keep in mind the goal is not to get bigger, its to get stronger and faster

anyways any comments, critiques, or questions are welcome... i dont have a detailed workout because im usually pressed for time but after each day ill give a summary of my work..

 

[Cris2Blis]

Good luck... don't let the journal slip!

 

[TriZZle305]

Well i did my cardio for today, unplanned... Sitting at Tires Plus waiting for my car and my mom calls and asks me to find a way home so i could be here to sign for a package... had to walk/run fricken 4 miles home from tires plus so i could be here when the package came in, while my car was getting fixxed... and this shit still isnt here...

 

[ihateschoolmt]

Good luck with the journal. I was wondering if active recovery worked, so I'm glad someone started a journal on it.

 

[LW83]

Good luck to you

 

[TriZZle305]

Thanks everyone... ill start off with this as Day 1... with my "drama" today i didnt find an oppurtunity to eat, i spent most of the day waiting at Tires Plus and then i decided to walk/jog home... i guess thatll be my unwanted cardio, 30 minz... when i got home i took 3 Anavol Capsules(2600g "proprietary Blend.. Creatine Alpha-Ketoglutarate, Glutamine Alpha-Ketoglutarate, and Citruline Malate)... 30 minz later i ate Frend Bread Pizza by Stouffer's(its really good).. 480 calories, 25g fat,16g protein, 47g carbs, 1130mg sodium, 40g Cholesterol...

Drink about 3 bottles of water so far throughout the day...

7:00 went to subway for 6in Tuna, lettuce, mayo mustard, salt and peper, american cheese, on itallian herb and cheese bread... not sure on the "nutrition facts" but it tasted good

7:30 wendys nuggets, fries, and a Hi-C

Im sure in this journal most of my criticism will come from my poor eating habits and love for fast food... im trying to stop so i guess i will be training my mind and body..

workout specs tonight whenever i get a chance to get to Gold's

 

[TriZZle305]

Todays Workout:
CHEST:
Flat Bench: 2x5 @ 245
1x5 @ 235
1x7 @ 225
Cable Crossovers: 2x10 not sure of the weight.. it says 18 i dont know how much it is though it felt hard so i just used it. im used to working out at home so i dont know all the machinery that well...
Machine Flies:2x8 135(total so i guess thats 67.5 each arm?)
TRICEPS
Skull Crushers: 3x10 @ 65(ezbar)
Diamond Pushups: 2 to failure.. lost count it hurt so bad..

I intended to do dips but i ran out of time i had to pick somebody up but im satisfied w/ the Tri workout

FOREARMS
Forearm Curls: 3x15@65(ezbar)

Not sure of the name but ill call them "Biker Curls"... forearm curls where my Palms are facing my body im gripping the dumbells and curling like im reving up a motorcycle? does that make sense?
"Biker Curls"?: 2x8@35lb dumbells in each hand curling away from body. Then 2 sets the opposite direction so curling towards my body

After that i ran for 5 minz on the treadmill and ate a plain fried chicken sandwich from Chik-fil-A and drink a protein shake..

tommorrow if i have time will be Speed Training, i haven't put together a routine so ill be thinkin about that tonight and tommorrow.. otherwise itll just be rest and eat day..

 

[TriZZle305]

I'm 4 servings from being out of NxCare's Anavol Cell Volumizer... it worked pretty well for me, good pump and more energy but i wont be purchasing it again... i am planning to buy IronMagLabs Maximum Pump... When i get it and start using it i will keep u posted on the results..

 

[TriZZle305]

I almost let the Journal slip again... Yesterday's Workout..

CHEST
Flat Bench:1x7 225
1x4 275
2x5 255
1x4 245
1x5 225
Incline Dumbell:3x8@65
Cable Crossovers 2x6 (weight unknown)
Pec Dec 2x5@ 165

TRICEPS
Skull Crushers: 1x10@65
1x7@65
1x6@65
Close Grip Bench Press: 2x6@190
Push Downs: 2x8 (unsure of weight)
Dips: 2 sets to Failure.. count was less than 10, my arms still hurt

Next week or later this week on the Chest day i will trade Flat Barbell for Dumbell and do Incline Barbell until I complete this months work and start a new routine ... Been doin flat barbell for as long as ive been working out, time to change it up.

I wonder how long i'll be able to walk into Gold's for free without them asking if im a Member..

 

[ihateschoolmt]

Why did you do chest rest four days and do chest again?

 

[TriZZle305]

Not doing Chest twice in a row... i just forgot/never had a chance to post my Legs/lower back day(5/13/05) and Upper Back/Shoulders/Biceps(5/16/05) day that i did... just trying to squeeze everything into this busy week

 

[TriZZle305]

Im only doin active recovery on Legs but i havent started yet... this week has been full of graduation shit and gettin the family in all these senior events so ive had to squeeze workouts in whenever i can between that(graduation) and work... BTW I graduate tommorrow everyone :bounce:

 

[TriZZle305]

The Legs, 05/18/05

LEGS
Box Squats: 1x10@ 275
1x10@ 295
1x10@ 315
2x8@ 345
Leg Press: 1x10@ 315
1x10@ 405
1x10@ 455
1x8 @ 455
Leg Curls: 3x10,8,8 @ 120
Leg Extensions: 3x10 (forgot how much)
Calf Raise Machine: 3x20,15,10@ 220

I have found a problem w/ my current training routine that I will have to work out... i want my gym time to between 45 minz and an hour the above took about the right amount of time meaning i did not have time to do lower back specific exercises.. Thus I will devote a day to what I will call "THE CORE"

Monday: Chest, Triceps, Forearms
Tuesday: Back, Shoulders, Biceps
WednesdayFF
Thursday: Legs
Friday: OFF(Active Recovery for Legs)
Saturday:THE CORE(ABs, Lower Back)
SUN:hmm maybe start back at Chest, and rotate the schedule accordingly, i dont need an entire 7 days to recover at this point...

any comments on the above?

 

[Cris2Blis]

BTW I graduate tommorrow everyone :bounce:

CONGRATS TO THE GRADUATE!!!!!!!!!!!!!!!

 

[TriZZle305]

Just ordered Max Pump, hope it gets here soon .... i wuz supposed to workout today Back/Biceps/Shoulders.. but i worked 12-9 and im sleepy and didnt feel like rushing, i'll post my workout 2morrow,...

that Grad Money is kicking in, i need to stock up on Supps!!!

 

[TriZZle305]

Gym's close too early on sundays... oh well i only had about 30 minz

BACK
T-Bar Rows: 4x8@ 135
Bent Over Dumbell Rows: 3x10@ 50lbs (each arm)
Seated Rows: 1x8 @ 140
2x8@ 130
1x6@ 130

Pullups..2 long sets assisted by the lil thing u put ur feet on and you put a weight of how much its helping you(i dont know this is the first time ive seen something like it, i used to workout at home)

BICEPS
Standing BB Curls:3x10,8,7 @ 75
Preacher Curls(ezbar):3x6 @ 65

and thats it... Post workout Protein shake.. 2 servings 44g Protein.. and i am about to go to subway for a 6in Tuna!

 

[TriZZle305]

CHEST
Incline Bench barbell:1x5 225
2x5 205
2x5 185

Flat Dumbell Press:3x8@85
Pec Dec : 3x8@ 165

TRICEPS
Skull Crushers: 3x10,8,8 @65
Close Grip Bench Press: 3x6@185
Dips: 4x15

 

[TriZZle305]

Cardio today.. a couple of hours of basketball..

Decided to take a few measurements today too, i dont have any goals as far as the size of my body/body parts.. just curious to compare the beginning of summer to the end.. my goal is solely strength and speed..

Neck:16 1/2in
Chest: 40in
Arms: 15 1/2in(flexed)
Waist: 36in
Legs: 23in
Calves: 15in

Drink a Protein/Banana Shake after basketball.. tommorrow is Legs

 

[TriZZle305]

I Received Maximum Pump Today!

Checked the mail and found a much anticipated package, Maximum Pump.. and luckily i checked the mail BEFORE i went to workout because i popped those pills as soon as I opened the package..

5 min run on treadmill..felt pump in calves already

LEGS
Squats (Ass to the Grass): 1x10@ 275
4x8@ 315(slightly below parralel)
Leg Press: 1x10 @ 330
1x8 @ 420
1x8 @ 510
1x8 @ 600
1x5 @ 600
1x5 @ 510
Leg Curls: 3x10,8,8 @ 130
Leg Extensions: 3x10 195
Calf Raiseson leg press) 3x8 @ 510

With the Maximum Pump my legs felt a little weird, it was almost like they'd get tired and fail during a set but then the next set was almost just as easy... i definately felt a larger pump than normal especially on a leg day(my legs dont usually get extremely pumped) I Cant wait til Back/Bicep day to use this stuff , ill keep you posted on the effectiveness of the product. so far so good

 

[GFR]

musclenet.com has a 1rep max calculator...

 

[TriZZle305]

musclenet.com has a 1rep max calculator...

which section is it under? i dont see it on the Home page

 

[GFR]

which section is it under? i dont see it on the Home page

This is how it comes up on my computer
http://www.musclenet.com/1repmaxcalculator.htm

 

[TriZZle305]

Thanks, thats a better one because it shows the percentages of your max as well, It came out 11 less than Men's Health for 345 @ 8 reps it showed 428.. i only use it because I do not 1RM squats or powercleans for fear of injury

i'll have to edit my signature because this calculator is probably more accurate

 

[GFR]

Thanks, thats a better one because it shows the percentages of your max as well, It came out 11 less than Men's Health for 345 @ 8 reps it showed 428.. i only use it because I do not 1RM squats or powercleans for fear of injury

i'll have to edit my signature because this calculator is probably more accurate

I'm the expert of calculating my max, but never really doing it
Ripped my chest maxing out years ago and have never gone below 6 reps since.

 

[TriZZle305]

I did the same thing but it was a minor injury, more like a pull, back when i used to Max every time i worked out, the old chest 4 times a week routine Im less concerned about getting hurt on bench than squats though... ive seen too many people load up that bar and crash to the ground.. its a scary sight

 

[GFR]

I did the same thing but it was a minor injury, more like a pull, back when i used to Max every time i worked out, the old chest 4 times a week routine Im less concerned about getting hurt on bench than squats though... ive seen too many people load up that bar and crash to the ground.. its a scary sight

I tore the chest-deltoid tie in, but it left no visible damage. I was 19 and benching 2x a week heavy as hell maxing twice a week. I had to stop all lifting for 3 or 4 months. I was strong as hell but I knew I would never break any records so I decided never to max again.

 

[TriZZle305]

i dont know what i'd do if i had to stop lifting for 3 months at this point in my life, im not going for any records though, just an overall improvement in strength, I dont want to be lagging in any aspect when i walk out on that field this fall.. tryin to gain a scholarship so i can use the academic scholarships for chunk change.. and so i dont have to pay off loans in the future

 

[GFR]

i dont know what i'd do if i had to stop lifting for 3 months at this point in my life, im not going for any records though, just an overall improvement in strength, I dont want to be lagging in any aspect when i walk out on that field this fall.. tryin to gain a scholarship so i can use the academic scholarships for chunk change.. and so i dont have to pay off loans in the future

Hell then you are smarter than I was. If you lift for football then you have you're head on straight, get that free college money. Weight training can make you a better athlete, but I'm sure you were good at sports before weightlifting. Too many guys think that if they are strong then they can be great at sports. Athletes are born not made....get that scholarship and kick ass on the field.

 

[TriZZle305]

Hell then you are smarter than I was. If you lift for football then you have you're head on straight, get that free college money. Weight training can make you a better athlete, but I'm sure you were good at sports before weightlifting. Too many guys think that if they are strong then they can be great at sports. Athletes are born not made....get that scholarship and kick ass on the field.

Its funny you say that, this guy at my school this year, probably the strongest guy in our school without a doubt(college prep school keep in mind) thought he was going to join the team to "help us out" , He quit after 2 dayz in pads because people almost half his size were puttin him on his ass... later in the year he started, and quit wrestling... good genetics, no athletic ability

 

[GFR]

When I was a senior this new kid transfered in, he was 6'5 275. Everyone was talking about how strong he was, and he was a black belt...bla, bla, bla. When we had a scrimmage he played against me ( I was 6'1, 215) , I beat him like a bitch all day. Later when I saw him off the field I couldn't believe what a giant he was....thank God he was my bitch at that point, he dropped his eyes like a dog submitting to his master.The big weight lifters were always the easy est to beat on the field.