young-one

Hey, everyone knows my other journal, or I hope. I had goals that I didn't reach yet, but will reach in the deadline I had. I have new goals now though, so I am making a totally different thread. I'm signing up for my football team very soon, going to try for Strong Safety. Last year's varsity didn't do too well, 0-10, but this year were going to kill anyone who tries our players. Our defense will take off heads and our offense will leave people burnt. Anyways, here are my goals, my workout plan, my basic diet plan and everything else:

Stat - Current / Goal by February 26 2009

Weight - 170 / 205
Height - 5' 11''
Arms - 14 / 15.5
Chest - 43 / 46
Waist - 32.5 / stay under 34
Thigh - 22.25 / 25
Calf - 14.5 / 16
Bench - 190 / 250
Squat(ATG) - 215 / 275
Squat(Parallel) - 240 / 305
Deadlift - 360 / 440
40 yard dash - ~4.95-5.0 / 4.8

My workout outline is as follows:

Dots and Agility - Everyday

Lifting -
Monday - Heavy bench/light(speed) shoulders/power cleans/triceps

Tuesday - Heavy Deadlift/back/bis/Light(speed) squat

Wednesday/Thursday - Light(Speed) Bench/Heavy Shoulders/Triceps

Thursday/Friday - Light(Speed) Deadlifts/Heavy Squats/rest of legs

The thursday/friday means on certain weeks I'll do it on thursdays and on certain weeks itll be done on fridays.

Wednesday and Saturday - Sprinting/Speed Work

My basic diet plan:

6:30 - Breakfast
9:30 - Snack
12:00 - Lunch
2:45 - Snack
5:30 - Dinner
8:30 - Before bed snack

That's during school, during weekends and during summer it'll be more like this:

about 9:00 - Breakfast
11:00 - Snack
12:30 - Lunch
2:30 - Snack
5:30 - Dinner
7:00 - Snack
9:00 - Snack
10:30 - Before bed snack

But yeah, anyways - My main, overall goal is to become the starting strong safety and a very good strong safety. I'll start posting workouts tomorrow.

1quick1

New journal. New goals. I'm in.

young-one

1/31/08 Heavy Bench

Bench:
145X3,3,3,3

DB Press:
35X8,8,8

CGBP:
115X6,6,6

Row:
165X5,5,5,5

Pulldowns:
90X12,12

Hit heavybag for about 15 minutes, mainly hard hits, trying to work on right hooks mainly. Did punchout at end and feeling very good now. Going to go up 10 pounds on bench(as it was very easy sets), stick with 35 on DB press for 1 more workout, go up on CGBP, rows and pulldowns. Tomorrow is heavy squats/speed DL day and I'm going to watch a basketball game with my boys later that night. Saturday are sprints and Sunday is off. SUPERBOWL. Going to see one of my dads old best friends, he would be our Godfather if my dad had to choose, but anyways gunna see him and haven't seen him for bout 3-4 years.

young-one

2/2/08 Sprints/Speed Work/DB Drills

First, me and a friend played basketball. We played 21, and when I play basketball, I do stupid stuff, like run more than I need to, ect. So after that we started with running a few routes. About 15 plays and then we started our workout.

Sprints:
6 50 yard sprints

Then we threw the football a little.

DB Drills:
5 50 yard drills

Then we did some light jogging, LOL, actually jogging to the water fountain, getting some water and jogging to the basketball hoop. Played a game of 21 and went home. Pretty fun day, no squats today though. I'm dead tired, I'll tell you that.


Edit: Forgot, after the sprints we did suicide runs. I got to the 40 yard line and quit, tryed sprinting the whole way.

young-one

Damn. I lost my bet with my dad. Next week I guess I have to bring my bathing suit, gunna be washing my dads truck. Damn you Patriots.

Anyways, I got a workout in today:

Cable Crunches - 55X15, 70X10, 80X5, 55X20
Planks - 45X30sec, 20sec
Wood Chops(Didn't feel right) - 45X8
Then a VERY good heavy bag session. Really worked on my uppercuts, which are coming along VERY well. My brother heard the strikes from inside the house.

Tomorrow is Heavy DL/Light(Speed) Squat.

Sam

You're benching 145lb and you're only 14?

That is really incredible. Best of luck to you with your new journal mate. Christ, i wouldn't want to bump into you on a dark night

young-one

That was like a beginning routine lighter weight thing.

young-one

2/5/08 Heavy DL and Speed Squat

Deadlift - 295X3,3
Good Morning - 85X8,8
Power Cleans - 95X3,3
Speed Squat - 85X3,3,3,3
Jumps - 22in X 5,5,5,5
Squat - 85X20

My legs are burning. Good leg workout, though. Tomorrow is sprints and heavy bench.

hjayss

I cant help but look at the numbers and say damn he is only 14 man ...solid numbers...

Michael

Crazy deadlifts. And I'm sure 20 rep squats felt good

young-one

Thanks for the compliments. My lifts are good, but my 40 time isn't. So I'm probably gunna focus on my sprinting once my leg heals up (when I run it hurts right under my calf on the inside towards the side, and my knee still hurts but not as bad). Soon I'm hitting up my heavy bench workout.

young-one

2/6/08 Heavy Bench; Light Shoulder; Back

Bench - (Warmup - BarX10) 155X3,3,3 PR!
DB Press - 35X8,8,8
CGBP - 115X6 (WAY to light), 120X6 (still to light), 135X6 (Going up 5lbs.) PR!
Rows - 170X5,5,5,5 (Light, going up 10 lbs) PR!
Pullovers - 25X8,8 (Tried to get a big stretch and tried to utilize my lats)

Spint workout:

6 40 yard sprints, focused on explosive takeoff, jog/high kneed rest of way.
2 40 yard sprints, focused on top speed
Back pedal 40 yards, jog to start
Shuffle 40 yards, jog back
Back Pedal, Rip, sprint to start
Crossover shuffling, left and right side

Depending on how my legs feel(not soreness, where they hurt) I might not do Saturdays sprint workout.

Michael

Great benchind dude! Hopefully I'll catch up with you soon

young-one

You already have. Your benching 145X5 right?