View Full Version : True Seneca's Journey
Well hey guys im getting ready to start a journey so its easier to track to see how i improve. My name is Derek, im 16 years old, a sophomore. Im 6 ft 1ish and weigh 230lbs. I play football and can play all the OL and all the DL positions.
Here is my Workout plan, im working to get bigger, and stronger & more explosive while trying to improve my foot speed and quickness.
Warm Up- Dynamic Warmup
Cool Down- Stretching
Starting Weights (Ramp weight up to a final Set of 80% of max and increase 5 pounds every week as needed.)
Day 1
Squats 5x5- 135, 185, 205, 225, 245
Power Clean 5x3- 115, 125 ,135, 145, 155
Military Press 5x5- 55, 65, 75, 85, 95
Shrugs 10, 8, 6- 95, 115, 135
Day 2
Upper Body Plyos & Footwork
Day 3
Box Squat 5x5- 135, 185, 225, 275, 305
Bench 5x5- 125, 135, 145, 155, 165
Pullups 5x5- Body Weight
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 45, 65, 85, 105, 125
Day 4
Lower Body Plyos & Footwork
Day 5
Front Squats 5x5- 45, 55, 65, 75, 85
Deads 3x3- 225, 255, 275
Hypers 3x10
DB Shoulder Press 12, 10, 8- 25, 30, 35
Power Shrugs 5x5- 95, 105, 115, 125, 135
The Supplements i take are:
All The Whey Protein- Whey(Post Workout) & Casein(Before Bed)
Animal Pak- Multi
Applied Nutriceuticals- Neovar
Nutraplanet- Kwik Karb
I don't really keep track of my diet. I lay off the junk and eat high quality food with protein, carbs, and calories. Ex: Chicken Breasts, eggs, varieties of fruit and veggies, milk, and lots of water, ect.. I havent drank Soda in about 5 years now.
I hope you guys enjoy this and i will update as much as possible.
bigffmike
04-14-09, 11:44 am
Welcome, and good luck on your goals. Looks like a great start.
What do you do for foot work?
16 and 6 ft 1ish and weigh 230lbs, Good size for your age bro..
Remember not to mention other companys sups on the forvm bro
For football work im going to use speed ladders, jump ropes, and those mini hurdle things, i dont know the exact name of them.
And my bad for the other companies names, it must of slipped my mind. If a Mod wants to delete those or something they can, it wont let me edit the post again.
mritter3
04-14-09, 6:31 pm
cant wait to see what you got....16 eh, lets do it bro!
alright guys, i lift at the local YMCA due to no other gyms besides my school (not open in the morning, i have baseball right after school so i cant lift then.). I was planning on starting this past week but due to some flooding (the YMCA is down in a valley by a river) it was closed most of this week so i decided to take a much needed week off. It was open for the first time today but i didnt go due to not knowing until it was to late.
So i will start next tuesday. Lift 3 times a week on non-consecutive days and do plyos/speed/agility/sprints twice a week. So i will be back on Tuesday with Workout #1.
Alright tomarrow is going to be the first day, im doing the Day 1 workout.
I will be lifting at my high school because it is open in tuesdays and thursday at 6:30am. I will update you guys tomarrow.
NJC_Manhattan
04-20-09, 4:02 pm
You got big size for 16 man. Wanna see what you can do with it, I'm subbd for this one
firsthorseman97
04-21-09, 6:43 am
Consider me subbed.
Hey guys, today went good. I lifted at 6:30 this morning at my school. I had to get done in 40 minutes due to having a National Honor Society meeting at 7:30. I got everything done with no time to spare. I had cut down the rest between sets but its all good. I had good energy today and my strength felt pretty good for taking a week off and being a monday.
Day 1
Squats 5x5- 135, 185, 205, 225, 245
Power Clean 5x3- 115, 125 ,135, 145, 155
Military Press 5x5- 55, 65, 75, 85, 95
Shrugs 10, 8, 6- 95, 115, 135
Im planning on adding 5 pounds to all the weights next Day 1. They were a little easier then i thought they would be.
I also got my license today so im pretty pumped. Talk to you all later.
mritter3
04-21-09, 5:49 pm
congrats on getting your license today, as far as your workout is concerned damn good for not taking much of a breather between sets, keep it up bud.
congrats on getting your license today, as far as your workout is concerned damn good for not taking much of a breather between sets, keep it up bud.
Thanks, and i will.
Alright, i didn't do much yesterday morning due to it being muddy from the rain I did do some jump rope though. Today was my second day lifting and it went good. I lifted at the school again and got done in a little less than a hour.
Day 3
Box Squat 5x5- 135, 185, 225, 275, 305
Bench 5x5- 125, 135, 145, 155, 165
Pullups 1x5, Lat Pulldowns 4x5 at 150lbs
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 45, 65, 85, 105, 125
On the Pullups i was able to get one finished with my own power. After that i did 4 negative reps and did the other 4 sets on the lat pulldowns. I think im going to keep this format until i strengthen my Lats. Everything else felt great and will increase everything by 5 lbs next workout.I will update tomarrow probably sometime. Cyah
firsthorseman97
04-24-09, 9:00 am
Nice workout you put in, TS. I think you have a solid approach to those pullups. Looking forward to watching you grow.
Nice workout you put in, TS. I think you have a solid approach to those pullups. Looking forward to watching you grow.
Thanks for the insight on the pullups. This is the first program i have devised by myself and it feels like it going good. Im pretty proud of myself for not being lazy and just using someone else's workout and just making one that will help me with my goals.
Today i didnt do much again due to wanting to sleep in. I have a day off school and wanted to get some quality sleep. Will probably jump rope and do some sprints later on
C.Coronato
04-24-09, 9:40 am
Well hey guys im getting ready to start a journey so its easier to track to see how i improve. My name is Derek, im 16 years old, a sophomore. Im 6 ft 1ish and weigh 230lbs. I play football and can play all the OL and all the DL positions.
I don't really keep track of my diet. I lay off the junk and eat high quality food with protein, carbs, and calories. Ex: Chicken Breasts, eggs, varieties of fruit and veggies, milk, and lots of water, ect.. I havent drank Soda in about 5 years now.
Your a big boy and you can do very well. You got the diet right at your ago, just eat my man and grow. Stick to the basics for supplements for the next few years and your going to be a force to recon with.
Well i lifted at the YMCA today. Everything went great. Its the first time i have done straight bar deadlifts in a while, ive been doing hex bar for a while and i decided to change it up. It felt good. Front squats were a little light but im still trying to get a good form down. I will increase all weights next workout.
Day 5
Front Squats 5x5- 45, 55, 65, 75, 85
Deads 3x3- 225, 255, 275
Hypers 3x10- BW, 10, 10
DB Shoulder Press 12, 10, 8- 25, 30, 35
Power/Jump Shrugs 5x5- 115, 125, 135, 145, 155
Yesterday i only did some jump rope due to a baseball double header all day.
Tomarrow is going to be a REST day :D, finally. I will update you guys on tuesday. Cyah.
firsthorseman97
04-27-09, 9:15 am
I like your approach to your front squats. Get your form down then start adding the weight, smart move. Deads are lookin' strong. Enjoy the day off.
I got some amazing sleep last night, about 9.5 hours of deep sleep. Lifting tomarrow at school, update you then.
Day 1
Squats 5x5- 140, 190, 210, 230, 250
Power Clean 5x3- 120, 130 ,140, 150, 160
Military Press 5x5- 60, 70, 80, 90, 100
Shrugs 10, 8, 6- 100, 120, 140
Today was ok, didn't sleep well last night. Will probably keep the same weights for Squats and cleans next week because form was lacking, probably from lack of sleep.
C.Coronato
04-28-09, 4:11 pm
Looking good brother. Keep it up.
Day 3
Box Squat 5x5- 140, 190, 230, 280, 310
Bench 5x5- 130, 140, 150, 160, 170
Pullups 5x5- 1x5 One on own 4 negs. 4x5 Lat Pulldowns at 150 lbs
DB Bench 12, 10, 8- 50, 55, 60
Barbell Rows 5x5- 50, 70, 90, 110, 130
firsthorseman97
05-01-09, 9:31 am
Another strong workout, great job. Shoot me a PM sometime when your heading down to the Y, maybe we can meet up. There's a Toledo ABC coming up this month. Me and some guys will be heading up, your more than welcome to ride along.
I didnt make it to the Y this weekend, very very busy. I did lift yesterday at the school though. It went well.
Day 1
Squats 5x5- 140, 190, 210, 230, 250
Power Clean 5x3- 120, 130 ,140, 150, 160
Military Press 5x5- 65, 75, 85, 95, 105
My coached needed to leave so i didnt have time for shrugs, i will throw them in tomarrow probably.
Alright, im back on my normal 3 days a week lifting so i will be posting more. Today was good.
Day 1
Squats 5x5- 145, 195, 215, 235, 255
Power Clean 5x3- 125, 135 ,145, 155, 165
Military Press 5x5- 70, 80, 90, 100, 110
Shrugs 10, 8, 6- 100, 120, 140
Day 3
Box Squat 5x5- 145, 195, 235, 285, 325
Bench 5x5- 135, 145, 155, 165, 175
Lat Pulldowns 3x5 @ 150 lbs
DB Bench 12, 10, 8- 45, 50, 55
Barbell Rows 5x5- 50, 70, 90, 110, 130
Ok im going to be starting with my log again, i havent been able to do much with baseball and exams, school is out now and i will be updating everyday. Football starts the 8th of june.
Today was a pretty good day for not lifting consistantly recently. Got my workout done in about 45-50 minutes. Felt Great.
Squats-5x5- 135, 185, 205, 225, 245
Power Cleans-5x3- 95, 115, 135, 155, 175
Push Press-5x5- 45, 95, 115, 135, 155
Shrugs-10,8,6- 135, 155, 165
Tommarrow i am going to be doing some conditioning, core, abs, and speed work.
Yesterday i did Some Abs and Core exercises, i don't really feel like posting them but my abs were pretty damn sore today. I also ran about a mile or so.
Today i lifted. I though it went pretty great.
Box Squat 5x5- 225, 275, 305, 355, 405
Bench 5x5- 135, 145, 155, 165, 175
Pull ups- 2x5 and 1x3- I'm getting better at these, got 2 on my own each set.
DB Incline 10, 8, 6- 40, 45, 50
Barbell Rows 5x5- 45, 65, 85, 95, 100- Still trying to get form down.
Tomorrow is some more abs and core and such with some conditioning after. Fun Fun.
Alright well today was a great lifting day. Here is how it went...
Hang Clean
1x3 @ 135 lbs
1x3 @ 60% of max (190)- 115 lbs
3x3 @ 70%- 135 lbs
1x1 @ 75%- 145 lbs
1x1 @ 80%- 150 lbs
Push Press
1x10 @ 95 lbs
1x10 @ 105 lbs
1x10 @ 115 lbs
Jump Shrugs (Power Shrugs)
1x10 @ 135 lbs
1x10 @ 155 lbs
1x10 @ 165 lbs
Lat Pull Downs
1x10 @ 100 lbs
1x10 @ 105 lbs
1x10 @ 110 lbs
Pullups
1xMax @ Bodyweight- 1 1/2 reps
Straight Leg Deadlift
1x10 @ 115
1x10 @ 125
1x10 @ 135
Hypers
3x10 @ Bodyweight
Four-Way Neck Machine
1x10 each side
This is a new workout im trying. Its M, T, Th, F with Wed. off.