View Full Version : The Offseason Begins.
After 10 weeks of a disappointing season looking forward to the months to come. Looking to play college ball so this offseason will be filled with a variety of things. going to mix a lot up between strength training, plyometrics, conditioning, etc. I took the week off to give the body soem rest. most likley starting up tomorrow not sure what planned. Meeting with my strength coach and will go form there. Starting with a push pull program to put some size on then really hit it hard with squat, bench, powerclean.
Training with RK and possibly Big Ant friday..arms.
will post tomorrow.
sub'd in. Let the growing begin!
did not have a partner..gym was dead empty at the school.
tread 3 min jog.
Leg extension
80x15
110x15
145x12
160x12 drop 110x15 drop 65x10
Leg press
2ppsx15
3ppsx12
4ppsx10
5ppsx8
seated Leg curls
forget the weights on these..
4x10-12
Walking lunges 45lb plate locked out over head up and down gym floor
10 500lb tire flips
did not get to squat or go as heavy as i would have liked to due to no partner. Thought some kids were going to be intoday but no deal.
still got a nice workout in done in around an hour moved at a very fast pace.
pc
Sick workout, bro! Those tire flips have gotta be fuckin' brutal.
K-Family special right here! didn't disappoint there at all there brother! lookin sick for the first day back after a full season of ups and downs. Really lookin forward to killen it on friday.....both in the gym and at the buffet! haha have a great session tomorrow lift strong!
RK
Planned on doing back today but strength coach was at the gym and he had something els ein mind lol.
Bench
135x10
145x10
155x10
165x10
175x8
DB Incline bench
40x10
45x10
50x10
55x10
standing military press
65x10
70x10
75x10
80x8
DB front raises
20x10
25x10
30x10
35x8
dips
10 8 6 4 3
toasted at this point!
Strong session. weight is low right now but will get back at it. its amazing how much 10 weeks takes out of you not in the gym full time. military presses were almost embarassing..a little disappointed but realized why they were so low and pushed through it. got an awesome pump tho and my upper body is feeling it.
lift tomorrow off thurs then lift friday.
sweeeetttt work brother! just keep hammerin it and u will be whoopin my ass in no time haha!
RK
started a modified push pull program yesterday..
Nautilus plate load deads
135x10
190x8
230x8
270x8
360x8 PR
DB Rows
55x10
60x10
70x10
80x8
90x8
Squats
135x10
185x10
225x8
240x8
250x8
pull ups
8 6 6 5
squats and deads in the same workout? ur fucken crazy! good workout bro enjoy the off day tomorrow
squats and deads in the same workout? ur fucken crazy! good workout bro enjoy the off day tomorrow
hahaha yea probably wasnt the best idea thinki was supposed to do them yesterday but because i did legs monday strength coach didnt want me squattin. they suuucked big time i was dyin on 225.
monday lifts
bench: 135x10 155x10 165x10 175x5 185x2
squat: 135x20 185x20 205x20
db inc: 40x10 45x10 55x8 60x8
bb military press: 65x10 75x10 80x10 85x8 95x8
db pushups: 20 20 18
tuesday
nautilus deads: 180x10 230x10 270x10 360x8 360x8
db rows: 60x10 70x10 80x10 90x6
lat pulldown: 95x10 115x10 125x10
leg curls: 90x15 95x15 125x12
shrugs: 65x12 70x10 drop 35x25
crucnhes: 25 25 25 25
thursday
Bench: 135x10 155x10 165x10 175x8 185x6
db inc: 45x10 50x 10 55x8 60x8
standing press: 65x10 75x10 85x10 90x8 95x8
db front raise: 22.5x10 25x10 ss w/ 4 way shoulder circuit
db pushups 3 second hold at bottom: 10 10 9
Workouts looking good bro. What school you go to? I have two sisters that go to East.
Workouts looking good bro. What school you go to? I have two sisters that go to East.
Scals, AK is actually my cousin and is gonna be joinin us at better bodies on wen ahah small world
Workouts looking good bro. What school you go to? I have two sisters that go to East.
I go to south live right by jamison elementary.
Strong work in here, consider me subbed.
Strong work in here, consider me subbed.
thanks. still feeling the effects of a delt/tri injury first day of camp back in august. never sat out just pushed thru it the whole season re-aggrivated it every game. so upper body work is pretty weak right now.
Next week im bumpin some weights up. squats will go up to 235-240 range for 20 reps. yeah buddyyyyyyy.
Lift with RK and Scals.
Bench
w/u 95x10
135x10
155x8
165x8
185x5
225x1
135x13
db incline bench
40x10
50x8
60x4
jammer
50x10
90x10
140x6
180x5 drop 90x10
tricep pushdown
cant remember weights. ended at 210x12 reps 3 drops to 65x30
gooooooooooood pump
seated military press
65x10
85x6
105x4 drop 85x4 65x6 45x10
damn.
kettle bell 1 handed power clean
20x10 each hand
kettle bell switches
20x10 each hand
4 way shoulder circuit at 10lbs and 15lbs
calve and ab work to finish it out.
surprised myself with the 225 didnt think id be able to get that on bench only two weeks with a fully healthy left shoulder. just gotta work my way back up to 285. was great to lift with cousin and Scals. great guy.
chocolate real gains with 2 tbsp pb strawberries and banana. yummm
Strongman shit with RK on friday. tractor tire flips, log lunges, sled pulls, maybe even car push and some more. shoudl be fun
good eats tomorrow everyone.
Great workout today bro. Have fun with all that strong man shit on Friday.
Factory
11-26-08, 10:59 pm
Kettle bell work is TOUGH.... Strong workout though, getting that 225 up after a nice pre-exhaust, good shit. Happy thankgiving.
Kettle bell work is TOUGH.... Strong workout though, getting that 225 up after a nice pre-exhaust, good shit. Happy thankgiving.
yeah i love kettle bell work. great pieces of equipment..
Killed it with RK today doin a bunch of strongman shit.
started off with a little medley action
tire flips to sled pull to fireman's carry with a heavy ass unproportional bag
farmers walk 45lb plates each hand up and down back yard the 25lb plates in hand up and down until failure
keg tosses
keg slams
tire flips up and down back yard 2 sets
sled pull with person on sled 1 length of backyard
finished it off with some nice pepper action with the tractor tire back and forth pressin until failure.
awesome time we were feelin it! will try and get some pics up soon.
Some sick shit today man im gonna be feeling it for a long ass time! Def gotta hit this up again over winter break! Magnus Samuelson aint got shit! haha
absolutley killed it today with RK doin strong man shit.
started off with a little medley
tire flips to sled pull to fireman's carry with a heavy ass unproportional bag
farmers walk
45lb plate in each hand u p and down the back yard
25lb plate each hand up and back until failure
keg tosses
keg slams
tire flips up and back
sled pull with person one length
little pepper action with tire back and forth pressing to each other until failure
finished with some overhead lunges w/ 45lb plate length of backyard
absolutley smoked after the session. was a fun time got a full body workout. muscles will be sore tomorrow that id didnt even know existed!
Looks like that workout was a lot of fun. Next time I'm home I gotta try that out.
hahahhahah what did u smoke after i left? just like postin the workout twice cause it was that good haha! u gonna be able to get those pics up?
hahaha dont know why it diodnt show up the first time...whatever. yeah man im sore as shit. Would love to have you join us next time scals.
nice strong man work, that stuff is tougher than it sounds.
nice strong man work, that stuff is tougher than it sounds.
Yeah it is. working a bunch of muscles all together its awesome! wanted to puke at some times.
monday lift..have a lifting partner now, buddy of mine on the football team. looks like hes goin to del val college for some football.
Bench
135x10
155x10
175x8
205x5
225x2
DB incline bench
40x10
50x10
60x10
70x6
Standing military press
65x10
75x10
85x10
95x10
105x7
DB front raises
20x10
22.5x10
25x10
30x10
strengths really starting to catch up. changing up my program next week. may be moving to a 4 day program. a b off a b off off. we'll see.
Some real solid work brother. Hope the new split works well for ya.
Firedrake
12-02-08, 7:58 pm
Real nice looking work. If I can say so, it reminds me of my own work at the same age (we won't talk about how long ago that was, will we . . . ?)
Thats right brother! getting shit done the right way. You keep up those huge bench and military press numbers and they are just gonna explode in the near future!
squats
135x20
225x20
245x12.......
DEADS
135x8
155x8
185x8
225x8
235x8
DB rows
60x10
70x10
80x10
90x8
pullups
8, 6
EZ bar curls
cant remember weight but 4 sets max reps.
Squats were a bummer. felt good on the 245 up until around rep 7. just have to keep pushin to get that 20. deadlifts were awesome. for not having done them in a good 4 months i felt strong. have to work on my grip more too..met with my strength coach today as well too. moving to a 5,4,3,2,1 rep program pyramiding the weight. adding the 4th day in which will be somewhat of an active rest day (flipping tires, log lunges, cardio shit/plyometrics).
Giving blood Friday at school, one of the best gifts you can give someone who is very ill/in bad shape. Don't think i will be lifting on friday to avoid any fainting problems. plus wouldn't get a lot out of the lift. Lookin like ill be at the ABC at Strong n Shapley saturday.
peace
Solid workout bro. You'll get that 245 for 20 in no time. Enjoy the ABC Saturday.
Sweet workout brother! yeah u got me on squats but ill be sure to call u when i pull 4 pps on deads haha. Timmy and I are gonna be training chest on Sat at the ABC idk what u where thinken about doing but u should jump in for a few sets. U know what big D is planning on training?
monday lift
bench
135x5
155x5
175x5
185x5
205x5
210x5
135x11
squat
135x5
225x5
250x5
275x5
315x5
db farmers hold 60 lb DB 4 sets til failure
nautilus crunch machine
4x15 reps at 80lbs resistance. fast positive slow negative each rep.
short workout but i was absolutley burnt. crunches really got me. feelin em today.
did some running work today on school track. Buddy of mine has the strength shoes and we did a workout program wioth those. winded and my legs feel like jelly!!
Heavy bench and squat bro. Good work.
wednesday lift
clean high pulls
135x5
155x5
175x5
185x5
205x5
225x3
military press
95x5
105x5
115x5
125x5
130x5
135x5
barbell curls
65x5
70x5
80x5
85x5
90x5
ab work.
was gonna run yesterday but it was raining like a bitch so didnt want to take the risk of getting sick. most liekely going to run tomorrow monring. do some bleacher runs? yummmy.
lift today consists of deads db farmers holds pull ups and some more ab work. really trying to hit my core hard to help my back out. have had a piece of shit low back since mid april and think its mostly due to lack of ab work with all the heavy squatting.
ran saturday..strength shoes, bleachers, ab work, etc...
lift today
bench
135x5
155x5
185x5
200x5
210x5
215x3
squat
135x5
185x5
225x5
255x5
275x5
315x5
reverse ez bar curls
dont remember weight it was already preloaded but 3xfailure
ab crunch machine
95x12 4 sets 2 sec hold
doin some more running tomorrow. likin how my offseasons been going so far. just gotta keep on pushin. Widener University has offered me a very nice package. looks like ill be playin football there. sweet.
grats bro! big load off ur shoulders and now all u gotta do is focus on training. Everything is looking real strong and im looking forward to moving some weight with you over break. Maybe some strong man shit in the freezing cold? had a real crazy idea of doing tire flip suicides across ur back yard.......talk about hell hahaha!
lift at better bodies today with DaveK, RK, and TimK13
deads
135x5
185x5
245x5
275x5
315x3
bench
135x5
155x5
185x5
205x5
225x4
db inclines
40x5
50x5
60x5
70x5
calf and ab work
Great work today bro! both ur deads and bench have taken great strides in a short time. keep this shit up!
Great work today bro! both ur deads and bench have taken great strides in a short time. keep this shit up!
thanks man. yea nothin but hard work and bustin my ass.
workouts have been looking real strong bro. keep it up.
monday lift
bench
135x5
155x5
165x5
185x5
155x10
squat
135x5
185x5
225x5
245x5
275x5
315x5
upright rows
65x5
75x5
85x5
95x5
105x5
ab work
benching wasnt so swell. about 3rd rep in on 185 right pec began to tighten up. felt r eally weird never felt it before up in the tendon area. finished my set and stretched it out really well. didnt want to take any risks so instead of 3 more heavy sets which was originally planned, did 1 last srt of 155. still felt very tight through each rep. didnt want to take a risk of a pull or tear so ended at that point. feels fine now however.
on a high note though, my bench has been getting stronger every workout it seems. want to get back up to the 290-300 single rep range by may or so...very hectic day tomorrow so will not be able to get a lift in nor thursday..just have to go balls out on friday!
hope everyone has a very good holiday!
Benching is still looking real strong especially for hitting it extremely hard on sat. As always im jealous of ur squatting haha, def gotta hit that up together on sat!
Nice workout brother. Solid bench and squat. Have a happy holiday.
friday did some shoulder work with RK and TimK13..refer to RKs journey for the workout cant remember it lol.
saturday
warm up bike 5 mins
light bench
135x5
155x5
165x5
175x5
185x5
db incline ss/db flies
40x10//15x10
50x10//20x10
light squat
135x5
225x5
275x5
Then RK and TimK13 came along and we busted up some leg press
2 ppsx12
3 ppsx14
4 ppsx12
6 ppsx10
6ppsx8
zane squat apparatus lunge walk
25 plate per side up and back...smoked after this.
ab work and stretch.
was battling a nasty cold all week so couldnt go as heavy as id like. feeling a lot better today. Bangin it hard tomorrow morning!
Good work bro. Happy holidays. How is everything?
Good work bro. Happy holidays. How is everything?
goin alright. hectic workout schedule cause of the holidays and one sloppy diet..gonna make this a clean week haha.
chest with pops 8 am
warm up shoulder girdle 3 setsx15
warm up vert chest press 3x15
db bench
40x12
55x10
65x8
smith incline
135x12
165x10
175x8
hammer strength press
1 ppsx12
2ppsx10
2ppsx8 drop 1 ppsx8
db incline flies
15x12
25x10
30x8
dips,,,soo burnt at this point
8, 6, 2
solid lift felt really good. mixed it up with no bb bench and it was great. awesome pump.
lift at LA Fitness with friend home from college on wednesday.
bench
135x5
155x5
185x5
210x5
225x3
light squat
135x5
185x5
225x5
250x5
275x5 deep as shit
leg press
2 ppsx15
3ppsx12
4ppsx10
4ppsx12
ez bar curls
40x10
50x10
60x10
40x20 w/slow negative
ab work then shot the bball around for a good half hour for a little cardio.
bench was very off. even 135 felt heavy lol. didnt have a belt so didnt go above 275. since my back injury in april i have had to depend heavily on a belt anything over 275 on squat.
hittin some deads up tomorrow morning.
Firedrake
01-02-09, 12:56 am
I certainly sympathize with the back issue, and commend you on some common sense. It's one thing for people to say "using a belt weakens you", but if there's a pre-existing problem, sometimes it's necessary.
I understand, too about a weight feeling heavier than usual. It's always startling to step up to a weight you've used before and all of a sudden it feels heavier . . .
Past 2 workouts have been sick bro. Keep up the hard work.
pedraza
01-02-09, 11:32 am
nice workout. keep up the hard work through 09
I certainly sympathize with the back issue, and commend you on some common sense. It's one thing for people to say "using a belt weakens you", but if there's a pre-existing problem, sometimes it's necessary.
I understand, too about a weight feeling heavier than usual. It's always startling to step up to a weight you've used before and all of a sudden it feels heavier . . .
yea my back feels 100% but its so much of a mental thing for me just dont want it to happen again. blew it out on squats 4th set in 365 on 3rd rep. worst pain in the world.
Past 2 workouts have been sick bro. Keep up the hard work.
Thanks bro. gotta keep on truckin. tryin to get 225x10 on bench for summer.
nice workout. keep up the hard work through 09
Thanks brother glad to see you stop by here. will definitely keep the work up.
lift yesterday
warm up bike 5 mins
deads
135x5
185x5
225x5
255x5
275x5
315x3
pull ups UH,OH,OH
8,6,7
lat pull downs
70x12
100x10
130x10
then hopped in with my old man for some bis.
concentration curls
15x12
20x12
25x12
db curls
25x12
35x10
40x8
heavy db hammer curls
55x8
65x8
bb curls
65x12
75x10
85x6
one armed magnum preacher curls
20x12
30x10
40x8
grip work and abs to finish it off. greta workout very happy with my deads. wanted to get 5 but couldnt get the pulls. no biggy just gotta shoot for that next time.
looking good on back and bies. question what is a magnum preacher curls?
looking good on back and bies. question what is a magnum preacher curls?
just a preacher curl machine for say. cable preacher machine basically. easier to do the one armed. get a very good pump from it.
just a preacher curl machine for say. cable preacher machine basically. easier to do the one armed. get a very good pump from it.
thanks
lifted w/ RK right after school
warmup shoudler girdle
bench
135x5
165x5
195x5
225x5
230x2
135+chains on each sidex10 reps
squat
135x5
225x5
250x5
275x5
315x3...
massive amount of core work.
IM REALLY NOT LIKING MY SQUATS. Back in the summer i was repping 405x10 SOLID reps...amazing what 10 weeks of constant hitting takes out of ya... for those who can maintain or even get stronger through the duration of any type of season i would like to shake their hand. someting i have yet to do..JUST GOTTA KEEP BANGIN EM OUT TO GET BACK TO MY OLD FORM!!!
On another note RK was looking very good on bench. 225x2 solid ass reps. He didnt think he could do it but dammnit he got those motherfuckers. DOIN WORK BABY.
looked real strong today brother! just gotta keep plugging away to get where u want to go. I know its frustrating but ur putting in the work to get you where you wanna be. Also thanks for the compliment, my bench isnt where i want it to be but its getting there little by little. Great work man, always great lifting with my brother from another mother!
You guys are both doing some serious work. We gotta get something going before I move to VA full time.
You guys are both doing some serious work. We gotta get something going before I move to VA full time.
yea would be great.
lift with RK
warm up on bike 5 mins
high pulls
135x5
155x5
175x5
215x5
225x4
standing military press
wu barx10
95x5
105x5
115x5
125x5
105x4 drop 85x6 drop 65x8 drop barx10
bb curls
65x5
75x5
85x5
95x5 drop 65x5 drop barx5
ab work.
very strong workout today. got an awesome pump from every lift.
i apologize for the lack of posts but after an embarassing week in the gym my confidence was wayy low and didnt even feel like writing on the boards..BUT came back very strong today.
db bench
wu 30x10
60x5
70x5
80x5
90x5
100x5
power cleans
135x5
155x5
170x5
185x5
190x5
squats
135x5
225x5
245x5
275x5
315x5
ab work+ a little arm circuit to finish the workout off.
forgot to mention that i am doing a squat bench clean program with a heavy light medium rotation. mondays heavy wednesday light fridays medium. wednesday work up to 3rd set of each lift that i did on heavy day and friday work up to fourth set. every week i will try and add 5lbs to bench and 10lbs to squat. going to stick with this for as long as i can. wanted to stick with the old program but i got too frustrated with it wasnt suiting me well. BALLS OUT NOW BABY.
warm up abs and bike
light day
bench
135x5
155x5
165x5
175x5
185x5
squat
135x5
185x5
205x5
225x5
245x5
power clean and press @ 135x5 for 3 sets
BB 21's 10 lb playte on each side.
more ab work.
very good lift clean and crisp. squats were ass to the floor any closer id be pickin up marbles lol.
Great Looking Workout Bro
thanks ped.
fridays lift medium day
db bench
50x5
60x5
70x5
80x5
90x5
squat
135x5
135x5
225x5
245x5
275x5
power cleans
135x5
155x5
165x5
170x5
175x5
movin the weights up this week. gotta get movin summers gonna be here before we all know it.
Doing good work here bro.
thanks scals. you back in VA yet?
lift today.
bench
135x8
185x5
205x5
215x5
220x5
225x5
squat
135x5
225x5
250x5
300x5
315x5
clean n press forget weights but 3x5 with a stupid ass circuit lol. bb curls abs shrugs tri pushdowns i was movin real fast did 3 of thos emosnter sets and was fired. idk what got into me jsut felt like doin so much shit.
squat was meh. went snowboaring on sunday so its whatever. surprised i could even get to 315 causei was sore as shit when i woke up today.
light day
squat
135x5
185x5
225x5
235x5
250x5
bench
135x5
155x5
175x5
185x5
205x5
clean and press
135x5 3 sets
ab work
snowboarding again tomorrow. legs be gettin a workout these past couple days lol.
Great work as usual bro. Yea I'm back in VA .. livin the big boy life lol.
sorry for the long time between posts. have had a hectic schedule past couple weeks. Workouts have been going well getting stronger each lift.
bench
135x5
185x5
205x5
225x5
230x4
185x5
leg press
2ppsx12
3ppsx12
4ppsx10
5ppsx10
powercleans
135x5+1 clean n press
155x5+1 clean n press
165x5+1 clean n press
175x5+1 clean n press
185x5 fail on press
pullups
10, 8, 6, 5
trying to improve my clean from so am sticking witht the lower weights. shooting for a 240 clean by august.
havent checked my bodyweight in a while but have noticed some size gains in my arms. even have gotten some comments too lol.
Good stuff bro. Getting stronger each and every time.
Good stuff bro. Getting stronger each and every time.
thanks scals. doin what i gotta do.
bench
135x5
165x5
185x5
205x5
210x5
135x20
leg press
2 ppsx12
3ppsx12
4ppsx10
5ppsx8
6ppsx6
6ppsx6
leg extension
65x15
110x15
140x15
shrugs constant weight hold at top
70x10 4 sets
tri pushdowns
70x15
80x15
90x15
100x15
100x12
pull ups
10 8 6
ab work
moved around VERY quickly. on light days trying to get everything done under an hour to hour and 15. want to get the blood flowing and get my cardio up in any way possible lol.
lift 9 am
db bench
60x5
70x5
80x5
95x5
105x4
leg press
3ppsx5
4ppsx5
5ppsx5
6ppsx5
7ppsx5
cleans
135x5+5 presses
175x5
185x5
pullups
12 10 8
pushups
20, 15
pilates after. great core workout. sluggish in the gym today but wanted to settle my tempo a little so guess it was alright.