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D-NUTZ
07-23-09, 2:14 pm
Hello everyone, my name is Derek and i am 16 years old. I live in a small town in northwest Ohio about an hour or so from Toledo. I am 6'1"ish and i weigh 238 lbs. If i had to guess id say probably about 25% bf. Not sure, never have been tested, and honestly right now i could care less. I am going to be a Junior in high school. I play Football and Baseball and as you can guess i am a lineman. I can play every position on the line with my primaries be OT and DE. In baseball I pitch and play 1st.

My goals are going to be pretty long term. If i reach my initial goals before my deadline i will keep raising them. My goal deadline is going to be May 2011, its when i graduate. Here are my estimated current One Rep Maxes.

Squat-340
Bench-235
Power Clean-215
Push Press-195
Hex Bar DL- 435

These may be more or may be less give or take a few pounds as i do not max out all but once or twice a year.

My goals are as such:

Squat-400
Bench-300
Power Clean-250
Push Press-230
Hex Bar DL-500

If i should reach one of these before the deadline i will reset and pick an even higher goal. I am also going to be working on my speed, agility and overall athleticism during this span due to the fact i am interesting in playing college football somewhere.

During this "Journey" i will keep track of my Lifting sessions, the ups and downs of my training, sporting event results, and just anything thats on my mind. I could care less if people come here and read this but i welcome anyone interested. This is for me and my quest to be a college athlete.

Right now my weight training program is a Wittenberg University summer program i got from my friends brother who plays there. They are a small D3 program here in Ohio. It is different every workout with the same exercises with different weights and percentages. When i get to the in-season for football i will switch too the WS4SB in-season routine. After the season i am planning on taking about a week of everything to recover then testing all my maxes and i will go from there.

D-NUTZ
07-23-09, 2:17 pm
Ok well i thought lifting went good this morning. Lifted at the YMCA. No problems today with dumb-ass trainers. Here was my workout.

Hang Cleans-I am using a 190 max for Hang Cleans.
1x3-70%-135
3x3-80%-150
1x1-82%-155
1x1-90%-170


Push Press
1x8-130
1x8-135
1x8-140 PR!

BB Jump Shrugs
1x8-170
1x8-180
1x8-190

Lat Pulldowns
1x8-108
1x8-113
1x8-120

DB Rows
3x8-55's PR!

Hypers
3x10-15 lbs

Barbell Curls
1x10-50
1x10-55
1x10-60

Last conditioning tomarrow morning...then lifting right after. Cant wait for squats Have a great day!

D-NUTZ
07-24-09, 12:47 pm
Last Conditioning WOOO! Pretty easy i thought. Lifting went smooth. Here it is...

Squats-340 max
1x5-50%-170
1x3-85%-290
2x3-87%-300 Pretty Pumped about these
1x3-78%-265

Incline-170 max
1x8-60%-100
1x5-70%-120
1x5-77%-135
1x5-85%-145

Bench-230 max
1x8-65%-150
1x6-70%-160
3x5-78%-180

DB OH Standing Tri Ext.
1x8-35's
1x8-40's
1x8-45's PR!

DB Front Raises Supersetted with DB Lat Raises
1x8-10's
1x8-12's
1x8-15's

Laying Leg Curls
1x8-35 each side
1x8-40
1x8-45

4-way neck machine
1x10 each side.

stretching after....finally the weekend...have a great one everyone! Crappy Weather here. Oh well..Will update tomarrow.

D-NUTZ
07-25-09, 3:37 pm
Ok well its the weekend finally. Not going to be doing much. Just some stretching and such. Not much to update on. Have a good weekend everyone and enjoy.

mcbeast
07-25-09, 3:49 pm
Solid lifting,especially for your age.Keep it up bro,ill be sure to check in on your progress.

D-NUTZ
07-26-09, 12:00 pm
Solid lifting,especially for your age.Keep it up bro,ill be sure to check in on your progress.

Thanks bro. I will definitely keep it up.


Well another off day...nothing to report. I will lift tomarrow morning at the school then i have practice tomarrow night. I will update tomarrow after my workout session.

D-NUTZ
07-26-09, 4:39 pm
Ok guys..quick question...i just found that i had a full container of Kwick Karb (WMS) sitting in the kitchen and im going to use it up in my post-shake. My question is that would throwing about 50grams of this stuff in my shaker with my post-workout protein shake be good? Should i use it at a different time or different dosage? Any advice would be golden here. Thanks

D-NUTZ
07-26-09, 9:27 pm
What i am going to do it....finish workout....drink WMS...stretch...drive home (about 8-10 minute drive)...protein.

T o m m Y
07-26-09, 9:40 pm
Drink your WMS right after you lift,then wait about 20 mins then have your pro shake..

firsthorseman97
07-27-09, 8:09 am
Just found your new journey. Consider me subbed. Workouts are lookin' good.

D-NUTZ
07-27-09, 11:25 am
Just found your new journey. Consider me subbed. Workouts are lookin' good.

Thanks.

Well Its week 7 of my workout and sadly...this is the longest i have ever stayed on one single program. I lifted at the school today...no conditioning . I moved at a little faster pace and got done in under an hour. Everything felt good. Here it is:...

Hang Cleans- 190 Max
1x3-135
1x3-70%-135
3x3-80%-150
1x1-85%-160
1x1-90%-170
3x3-70%-135

Push Press
1x8-135
1x8-140
1x8-145 (PR!!)

BB Jump Shrug
1x8-175
1x8-185
1x8-195

Lat Pulldowns
1x8-130
1x8-135
1x8-140

Pullups
1xfailure-1 (I got a full, clean pull up for once. Nice and slow with no cheating. PR!!)

SLDL
1x8-140
1x8-145
1x8-150 (PR!)

Hypers
3x10-15 lbs

Neck
1x10 each way

Stretching followed...i feel great. My muscles feel fuller and i feel stronger and bigger.

I have practice tonight then lifting at the YMCA tomarrow morning. I will update then. Have a great Monday!

firsthorseman97
07-27-09, 11:27 am
Setting 3 PRs, nice work! Glad to see your sticking with the routine, it'll pay off in the long run.

D-NUTZ
07-27-09, 11:37 am
Setting 3 PRs, nice work! Glad to see your sticking with the routine, it'll pay off in the long run.

Thanks Bud....im planning on sticking with this (Its a 12 week programs) until the first week of actual football (about 3-4 more weeks). Then i am switching to the WS4SB in-season training for the season to maintain my strength and possibly gain a wee bit.

D-NUTZ
07-28-09, 1:42 pm
Ok well i lifted at the YMCA this morning. Good workout. Kinda tired though, not sure why. I slept great. Oh well. Here was my Workout:

Bench- 230 max
1x6-60%-140
1x4-70%-160
1x2-82%-190
1x2-85%-195
1x2-87%-200
1x2-92%-210 (PR!!)
1x5-87%-200 (Got 2 on my own, then 3 forced reps)

Front Squats- I am using 150 for my max.
1x5-65%-100
1x5-85%-130
1x5-100%-150
2x5-102%-155 (PR!)

Close Grip- I use 200 as my max.
1x5-75%-150
3x3-82%-165

Incline
1x8-120
1x8-125
1x8-130

DB Shoulder Press
1x8-40's
1x8-45's
1x8-50's (PR!)

Skull Crushers
3x8-50 LBS....(=25 on each side. PR!!!)

Leg Ext
1x8-75
1x8-95
1x8-115 (PR!!)

Seated Hammer Curls
3x10-20's (I dropped to 20's because i felt like i was cheating with the 30's and i wanted to do really slow controlled reps. Felt good.)

Stretching followed like always.

I have practice tonight. No lifting tomarrow. Off day. I will update tomarrow. Have a great day!
__________________

firsthorseman97
07-28-09, 1:45 pm
Congrats on the PRs. You put in a ton of work. Keep it up!

D-NUTZ
07-28-09, 10:45 pm
Congrats on the PRs. You put in a ton of work. Keep it up!

Thanks bro i will! getting PRs every workout is really boosting my confidence and i find myself trying to break them every week which leads to me working harder then i normally would.

firsthorseman97
07-29-09, 7:46 am
Thanks bro i will! getting PRs every workout is really boosting my confidence and i find myself trying to break them every week which leads to me working harder then i normally would.

I can tell your intensity is up. Which is a very good thing. You have to keep pushing yourself every single day to become better. Let me know if you want to catch a workout sometime or if you want to hit up an ABC in Toledo.

D-NUTZ
07-29-09, 10:30 am
I can tell your intensity is up. Which is a very good thing. You have to keep pushing yourself every single day to become better. Let me know if you want to catch a workout sometime or if you want to hit up an ABC in Toledo.

Alright. I probably wont be able to do any of that until after football due to that taking up 90% of my time and such. But i will be sure to let you know after the season. I would love too. I added your myspace too bro.

Well nothing to report today yet. No lifting today but i will have practice tonight. I will lift at the YMCA tomarrow morning. If anything interesting happens i will be sure to post it today. I will update tomarrow. Have a wonderful Hump Day!

D-NUTZ
07-30-09, 1:17 pm
Alright well lifting went good today. I went to the YMCA. I was really moving it. Got done in about 50 minutes. Normally thursday takes me about 1:15. Everything felt great.

Hang Clean-190 Max
1x3-70%-135
1x3-82%-155
1x3-85%-160
1x2-90%-170
1x1-95%-185 (added an extra 5 pounds just because)
1x5-90%-170 (REP PR!)

Push Press
1x8-140
1x8-145
1x8-155 (Thought 145 felt too easy so i jumped an extra 5 pounds. Pretty challenging. PR!)

BB Jump Shrugs
1x8-175
1x8-185
1x8-195

Lat Pull Downs
1x8-113
1x8-120
1x8-125
The reason behind the weird weights is at the YMCA..the machine goes in increments of 12lbs..i feel that is too big of a jump for me so i hook on a 5lb plate to the pin so i can jump in smaller increments.

DB Rows
3x8-60's (PR!)

Hypers
3x10-20 lbs (PR)

Barbell Curls
1x10-55
1x10-60
1x10-65 (PR!)

Another Practice tonight. Squat day tomarrow :D. Cant wait. Have a great day.

firsthorseman97
07-30-09, 1:25 pm
You put in a great workout in a short amount of time. Congrats on the PRs.

D-NUTZ
07-31-09, 12:18 pm
You put in a great workout in a short amount of time. Congrats on the PRs.

Thanks Bud!

Alright well i woke up extremely tired today. I ate some food and started to wake up a little bit. I lifted at the school today and i thought it was pretty good.


Squats-340 max
1x6-50%-170
1x4-65%-220
1x3-76%-255
1x3-82%-280
1x2-90%-305
1x2-92%-315 (PR!)
1x3-82%-280

Incline-170 max
1x8-60%-100
1x5-70%-120
1x5-77%-130
1x5-85%-145

Bench-230 max
1x8-65%-150
1x6-70%-160
3x5-78%-180

DB OH Standing Tri Ext.
1x8-40's
1x8-45's
1x8-50's (PR!)

DB Front Raises Supersetted with DB Lat Raises
1x8-10's
1x8-12's
1x8-15's

Laying Leg Curls
1x8-35 each side
1x8-40
1x8-45

4-way neck machine
1x10 each side.

Practice tonight. Then finally the weekend :clap2:. Have a great friday everyone!

If any of you have some free time go to youtube or something and check out the band: Crooked X. They are a rock band, all the members are 15 years old and they started writing songs when they were 11. They are pretty incredible for their age.

mcbeast
07-31-09, 12:30 pm
Great work kid! 4 plates is comin soon...

D-NUTZ
07-31-09, 2:32 pm
Great work kid! 4 plates is comin soon...

Thanks! That is going to be a big milestone for me.

firsthorseman97
07-31-09, 4:09 pm
Strong squats! Movin' some weight! How's practice been treatin' ya?

D-NUTZ
07-31-09, 11:45 pm
Strong squats! Movin' some weight! How's practice been treatin' ya?

Thanks Bro! This week was pretty humid. Two-a-days start on monday, not really looking forward to it, but who does haha. I am really liking the new coach. We should be pretty good.

D-NUTZ
08-01-09, 11:28 am
Ok well its the weekend. I just got home from getting my football equipment. Not doing much today. Have a great day!

D-NUTZ
08-02-09, 11:59 am
Ok well nothing much going on today. Lifting tomarrow morning then Two-A-Days start tomarrow afternoon . I will update tomarrow after lifting.

strivin for more
08-02-09, 4:06 pm
finally, another kid my age! im in bud.

D-NUTZ
08-03-09, 11:23 am
finally, another kid my age! im in bud.

Great! Expect me to be following you too.

Ok well today is the day i have been dreading all summer. First day of Two-A-Days . Its supposed to be 90 out too.

I lifted this morning. I had very little energy. Finished the workout and set some PRs.

Hang Cleans- 190 Max
1x3-135
1x3-70%-135
3x3-80%-150
1x1-85%-160
1x1-90%-175
3x3-70%-135

Push Press
1x8-150
1x8-155
1x8-160 (Form was crappy on last rep but still got it. Will probably keep same weight on thursday. PR!!)

BB Jump Shrug
1x8-180
1x8-190
1x8-200

Lat Pulldowns
1x8-135
1x8-140
1x8-145 (PR!!)

Pullups
1xfailure-1

SLDL
1x8-145
1x8-150
1x8-155 (PR!)

Hypers
3x10-20 lbs

Neck
1x10 each way

First Practice starts at 3. Break is from 5-6:30. Second Practice is from 6:30-8:30. If anyone is interested in following my football team, my coach made a Twitter :P haha.

www.twitter.com/calvertfbcoachk

Well i will lift at the YMCA tomarrow morning. I will update then. Have a great monday, i know i will!

C.Coronato
08-03-09, 12:06 pm
Looking good brother. Keep up the solid workouts. Twitter is funny as hell too haha.

D-NUTZ
08-03-09, 12:25 pm
Looking good brother. Keep up the solid workouts. Twitter is funny as hell too haha.

Thanks bro! I will.

Our coach is new this year. He has to be one of the greatest guys ive ever met. I cant wait for the season.

firsthorseman97
08-03-09, 12:31 pm
Lifting AND two-a-days! You are glutton for punishment! Glad to see you bustin' your ass Derek.

D-NUTZ
08-03-09, 1:12 pm
Oh i know haha but hey "Pain is weakness leaving the body". It sucks now but in the long run its going to pay off.

D-NUTZ
08-03-09, 1:23 pm
On some of the other forums i post on i have been given advice from multiple people to take a break from the weights until after two-a-days so my performance doesnt suffer and i dont run myself into the ground. It makes sense now that i think about it. Taking about a three week hiatus from the weight room to focus on performance on the field. Once two-a-days are over i will then begin Defranco's In-season template to maintain what i have earned during the off-season. Taking it one step at a time. I will still update daily on how practice goes and such. Thanks for all the encouragement so far everyone and good luck with your goals.

strivin for more
08-03-09, 1:58 pm
good luck in football man. id definitely say droppin the weights for a bit is the best solution. two a days will kill ya.

D-NUTZ
08-03-09, 10:46 pm
"Official" Two-A-Day starting weight=242.9

Practice wasnt as bad as i thought it would be but it still sucked. Gonna sleep good tonight . I will update tomarrow sometime.

D-NUTZ
08-04-09, 11:18 pm
Ok well the weather was almost PERFECT for two-a-days. About 76 or so mostly cloudy with a nice breeze :D! Will update tomarrow.

strivin for more
08-05-09, 10:34 am
haha yea, the weather around here also has made for easy two a days. luckily i dont need to do em either way :P what position do you play?

D-NUTZ
08-05-09, 12:38 pm
Well last year i played all the O-line and D-line positions at one point or another. This year i will most likely start at Left Offensive Tackle and Defensive End.

firsthorseman97
08-05-09, 12:45 pm
Well last year i played all the O-line and D-line positions at one point or another. This year i will most likely start at Left Offensive Tackle and Defensive End.

DE sounds fun! Sounds like your in for a good year. All your hard work must really be paying off. Just keep workin' your ass off!

D-NUTZ
08-05-09, 10:29 pm
Ok well today we got to wear Helmets AND Shoulder pads! ANNNDDD today was by far the hottest two-a-days. It was a good day.

strivin for more
08-06-09, 2:32 pm
Well last year i played all the O-line and D-line positions at one point or another. This year i will most likely start at Left Offensive Tackle and Defensive End.

how bigs your school? and yea, when i played freshman year i was startin d-end (on the freshman team so no big accomplishment lol) and youre gonna be a junior? sick job man. lay some asses out. too bad you arent guard... COUNTER PLAYS!! god thats fun pullin as a guard lol

D-NUTZ
08-06-09, 10:28 pm
how bigs your school? and yea, when i played freshman year i was startin d-end (on the freshman team so no big accomplishment lol) and youre gonna be a junior? sick job man. lay some asses out. too bad you arent guard... COUNTER PLAYS!! god thats fun pullin as a guard lol


Our school is tiny (200 or so kids). Yeah im going to be a junior. As a tackle in our system i do a little more pulling and countering than normal..i love it.

Today was probably the hardest day practice wise. Weather was perfect. Full pads tomarrow ("Oops Day"). Full contact one saturday. Cant wait.

strivin for more
08-07-09, 6:20 pm
Our school is tiny (200 or so kids). Yeah im going to be a junior. As a tackle in our system i do a little more pulling and countering than normal..i love it.

Today was probably the hardest day practice wise. Weather was perfect. Full pads tomarrow ("Oops Day"). Full contact one saturday. Cant wait.

oh god. my schools got near 4000! lol

lay someone out for me ok?

D-NUTZ
08-07-09, 10:48 pm
4000? Thats like three of us plus the other high school in town. And you bet bud. i will lay out many people for ya!

Today was full pads. Had a few oopsies haha. Tomarrow full contact cant wait.

copperclappers
08-08-09, 2:55 pm
sup man.. nice work so far! nice to see someone my own age around here! ill be checkin in from time to time! -copperclappers

strivin for more
08-08-09, 9:33 pm
4000? Thats like three of us plus the other high school in town. And you bet bud. i will lay out many people for ya!

Today was full pads. Had a few oopsies haha. Tomarrow full contact cant wait.

yea i know. were massive. lol good luck bud.

D-NUTZ
08-08-09, 11:03 pm
copper, thanks for stopping by and you wont be disappointed

strivin, thanks bro.

Well today was first day of contact. Had 4 practices in less than 24 hours (2 last night then 2 this morning). My body is demolished. Have 48 hours to recover, going to use it well. Hit some people hard and they will know that they have been hit.

strivin for more
08-09-09, 2:32 pm
copper, thanks for stopping by and you wont be disappointed

strivin, thanks bro.

Well today was first day of contact. Had 4 practices in less than 24 hours (2 last night then 2 this morning). My body is demolished. Have 48 hours to recover, going to use it well. Hit some people hard and they will know that they have been hit.

thats rough. get some sleep, youll come back harder than ever. hows the team as a whole lookin?

D-NUTZ
08-09-09, 6:38 pm
thats rough. get some sleep, youll come back harder than ever. hows the team as a whole lookin?

Well we dont look very deep. The starting 11 on both sides of the ball look good. After the first 6 or 7 guys, its iffy on the O-line and D-line. We have a couple good backups at the skill positions.

Here is how i think the season might go.

Fri 08/28/09 @ McCOMB H.S. =Win

Sat 09/05/09 ST. PAUL H.S. =Loss (gonna be a close one)

Fri 09/11/09 WOODMORE H.S. =Win

Fri 09/18/09 CAREY H.S. =Win(another close one, giving us the Home field advantage and its homecomming night)

Fri 09/25/09 @ NORTH BALTIMORE =Win

Fri or Sat 10/3 or 10/4/2009 @ FREMONT ST. JOSEPH =Win

Sat 10/10/09 MOHAWK =Win

Fri 10/16/09 @ HOPEWELL-LOUDON =W/L (could go either way)

Fri 10/23/09 LAKOTA H.S. =Win

Fri 10/30/09 @ SENECA EAST =Win

Im thinking anywhere from between 9-1 to 6-4. If we can win the second game we have a good chance to go 10-0. If we can go 7-3 or better (which we should if we play like we know we can) we will make the playoffs.

Of course anything can happen with injuries and bad breaks but these predictions are based on how we look right now.

strivin for more
08-09-09, 9:55 pm
now, what division are you guys in? like 4a?

D-NUTZ
08-09-09, 10:00 pm
Division 6 (Smallest possible in Ohio)

D-NUTZ
08-10-09, 1:48 pm
Ok well i have practice in a bit. I got bored this morning so i typed out a rough estimate of the Defranco In season routine im planning on doing. Any advice would be great.

Day 1
A) Max Effort Upper Body Lift- Two week mini cycles.
Week 1- Barbell Bench - Warm ups then a max set of 5
Week 2- Barbell Bench - Warm ups then a max set of 3
week 3- Floor Press - Warm ups then a max set of 5
Week 4- Floor Press - warm ups then a max set of 3
week 5- Incline - Warm ups then a max set of 5
Week 6- Incline - Warm ups then a max set of 3
week 7- Rack Lockouts - Warm ups then a max set of 5
Week 8- Rack Lockouts - Warm ups then a max set of 3
week 9- Close Grip - Warm ups then a max set of 5
Week 10-Close Gripp - Warm ups then a max set of 3

B) Blackburns- http://www.youtube.com/watch?v=cIPthBp_DKM
2 sets of the 4 exercises from the video. Hold each exercise for 10-20 seconds. 1 minute rest between sets.


C) Unilateral Lower Body movement
Bulgarian spit squat - 3x8

D1) Rowing Variation - 3x10-12
Seated Cable Rows Alternate with with DB Rows every other week (Week 1- Seated Cable rows. Week 2- DB Rows)

Superset with

D2) DB Shrugs -3x10-12

E) High Rep Ab Ciruit
3 Ab exercises with high reps. Go through circuit 2x


Day 2
A) Box Squats - Perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over.

B1) DB Bench Variation - 3x8-12
Flat DB bench Alternate with Incline DB bench every other week

SuperSet with

B2) Rear Delt/Upper Back exercise - 3x-8-12
Face Pulls Alternate with Seated DB "Power Cleans" every other week

C) DB Lat Raises - 2-3 sets of 12-15 reps

D) Abs/Low back superset – perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.

The link to the article is = http://www.defrancostraining.com/articles.html
Just scroll towards the bottom and you should find it.

copperclappers
08-10-09, 6:07 pm
Ok well i have practice in a bit. I got bored this morning so i typed out a rough estimate of the Defranco In season routine im planning on doing. Any advice would be great.

Day 1
A) Max Effort Upper Body Lift- Two week mini cycles.
Week 1- Barbell Bench - Warm ups then a max set of 5
Week 2- Barbell Bench - Warm ups then a max set of 3
week 3- Floor Press - Warm ups then a max set of 5
Week 4- Floor Press - warm ups then a max set of 3
week 5- Incline - Warm ups then a max set of 5
Week 6- Incline - Warm ups then a max set of 3
week 7- Rack Lockouts - Warm ups then a max set of 5
Week 8- Rack Lockouts - Warm ups then a max set of 3
week 9- Close Grip - Warm ups then a max set of 5
Week 10-Close Gripp - Warm ups then a max set of 3

B) Blackburns- http://www.youtube.com/watch?v=cIPthBp_DKM
2 sets of the 4 exercises from the video. Hold each exercise for 10-20 seconds. 1 minute rest between sets.


C) Unilateral Lower Body movement
Bulgarian spit squat - 3x8

D1) Rowing Variation - 3x10-12
Seated Cable Rows Alternate with with DB Rows every other week (Week 1- Seated Cable rows. Week 2- DB Rows)

Superset with

D2) DB Shrugs -3x10-12

E) High Rep Ab Ciruit
3 Ab exercises with high reps. Go through circuit 2x


Day 2
A) Box Squats - Perform 3-week mini-cycles with the following percentages: Week 1 = 60% of 1RM for 6 sets of 2 w/ 1 minute rest between sets; Week 2 = 70% of 1RM for 5 sets of 2 w/ 1 minute rest between sets; Week 3 = work up to 3 singles w/ 80-85% of your 1RM. Rest 2-3 minutes between sets. After 3 weeks, start the cycle over.

B1) DB Bench Variation - 3x8-12
Flat DB bench Alternate with Incline DB bench every other week

SuperSet with

B2) Rear Delt/Upper Back exercise - 3x-8-12
Face Pulls Alternate with Seated DB "Power Cleans" every other week

C) DB Lat Raises - 2-3 sets of 12-15 reps

D) Abs/Low back superset – perform 2-3 supersets of your favorite ab exercise with either 45-degree back raises or reverse hyperextensions. Perform 10-20 reps of each exercise.

The link to the article is = http://www.defrancostraining.com/articles.html
Just scroll towards the bottom and you should find it.

looks like a killer program.. good luck with it!

strivin for more
08-10-09, 8:53 pm
Division 6 (Smallest possible in Ohio)

haha well smalls not always bad. if you get a tough team youll make it to state. good luck. and that workout you planned out looks intense.

D-NUTZ
08-10-09, 10:48 pm
Thanks on your input guys.

D-NUTZ
08-11-09, 11:15 pm
Today was the best day weather and practice wise. It was nice out and the team worked hard.

D-NUTZ
08-12-09, 11:15 pm
Nothing new to report today. Scrimmage on saturday.

firsthorseman97
08-13-09, 10:14 am
Nothing new to report today. Scrimmage on saturday.

Who's the scrimmage against?

D-NUTZ
08-13-09, 10:21 am
We are going to scrimmage Van Buren. Next friday we have a scrimmage against Cory Rawson.

D-NUTZ
08-13-09, 11:26 pm
Nothing special today. Had some big hits. thats bout it.

strivin for more
08-13-09, 11:27 pm
Nothing special today. Had some big hits. thats bout it.

big hits are special to me... and special to whoever got hit. haha

D-NUTZ
08-15-09, 11:46 pm
Scrimmage went really well today. We scored 6 TD's while holding them to 1. O-line and D-line looked great. I had some good blocks and about 4 tackles with 2 of them being for a loss. Day off tomarrow.

D-NUTZ
08-23-09, 8:56 pm
Ok well i have been really busy the past week so thats why i havent updated. Two-A-Days are over and i will start lifting again tomarrow morning. First game is on Friday. I will update tomarrow morning after i lift.

copperclappers
08-23-09, 9:58 pm
good luck with the lifting man.. 2-a-days suck..

D-NUTZ
08-24-09, 11:28 am
It feels great to be lifting weights again. That three-week layoff was killing me. Fairly quick workout today. Was really moving it. I got reminded today on how much i hate AB work. I did bulgarian split squats for the first time today and those were awesome. Here was my workout today:

A) Barbell Flat Bench- 4 warmup sets then 1 max set of 5.
1x10 -45 (Bar)
1x5-115
1x5-135
1x5-155
*Working set-1x5-185* (Challenging but got all reps without forcing just like defranco said it should be)

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between. I used 2.5's because i had no idea what i was getting into. I like these. Really got me shaking.

C) Bulgarian Split Squat
3x8-15's (Never done these before so i had no idea on what weight to use. Got an incredible burn on these. Might use 20's next week)

D1) Seated Cable Row-3x12-100
Super Set
D2) DB Shrugs- 3x12-55's

E) Ab Circuit- Go through circuit 2x.
-Scissors x25
-Crunches x50
-Hanging Knees to Chest x15

I will lift again on Wednesday and do Day 2 of Defranco's Inseason Template. Have a great day!

D-NUTZ
08-26-09, 4:41 pm
Alright well i lifted at the YMCA this morning before school. Another quick but efficient workout. Here is how it went:

A) Box Squat
6x2-225

B1) Flat DB Bench- 3x12-50's (PR!)
Super Set
B2) Face Pulls- 3x12-48lbs (Never done these before so PR!)

C) DB Lat Raises- 3x12- 12.5's

D) Hanging leg raises x20 SS with Hypers x10......2 sets.

First game on Friday night. I will update after that.

NaturallyPumpd
08-26-09, 9:35 pm
looking solid bro keep it up, have you met any of your goals yet?

strivin for more
08-26-09, 9:48 pm
def gettin it in there man! keep it up! and keep owning in football!

firsthorseman97
08-27-09, 9:53 am
I'm impressed your gettin' in before class and hittin' some weights. Shows just how dedicated you are, Derek.

C.Coronato
08-27-09, 4:16 pm
2- a days are rough, but shit i miss them. Keep it up brother.

D-NUTZ
08-30-09, 10:46 am
Thanks everyone.
NaturallyPumpd- No i havent yet.

Alright well we lost on friday 20-6. We were the better team but we beat ourselves.

-Block Punt returned for a TD due to a misalignment
-1/5 inside the red zone
-Foolish Penalties
-2 lost fumbles inside the 50 yard line

Our offense moved the ball at will but couldnt get it done in the red zone. Our defense was shut down minus two big pass plays that scored. Only gave up 36 yards rushing.

Time to move on and focus on our next game. Norwalk St. Paul.

I will be lifting tomarrow morning. I will update tomarrow night sometime.

strivin for more
09-05-09, 3:36 pm
shake it off and keep hittin it man. our teams currently ranked second in state and they still do stupid mistakes that hinder their performance.

D-NUTZ
09-11-09, 5:06 pm
Havent posted in forever. Been really busy with school, football, and i am taking a college class this semester. I havent lifted since LAST monday due to being sick and brusing up my posterior deltoid muscle on my left arm at my game last saturday. Nothing major, trainer said it was a minor strain. Feels great today. I will be posting more often now. I will update tomarrow. Game tonight. Hopefully we get our first win.

firsthorseman97
09-11-09, 6:57 pm
Thanks for the update, D. Good luck tonight!

D-NUTZ
09-12-09, 9:22 pm
Alright well we won last night 37-20. Before the 1st team came out it was 37-6. The 2nd team got man-handled because the other team kept their first team in against them. The only TD the 1st team gave up was a kick return after we scored our first td. We blocked the Extra Point.

First league game is this friday. Big game. We play the pre-season favorites. We play like we know we can and we will win. Friday wont come fast enough.

I will lift after school on monday with the team and then on wednesday morning at the YMCA. My should feels great, no more pain, and i will ease my way back into lifting.

D-NUTZ
09-14-09, 7:40 pm
A) Floor Press- 3 warmup sets then 1 max set of 3.
1x5-135
1x3-175
1x3-185
*1x3-205* Working set (PR!)

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-25's (PR!)

D) Seated Cable Row-3x10-120 (PR)

E) DB Shrugs- 3x12-55's

F) Ab Circuit- Go through circuit 2x.
Crunches x15
Right Side Crunch x15
Left Side Crunches x15

Took it light on the upper body stuff to make sure shoulder was good. No pain or soreness so im happy. I will lift again on wedesday. I missed lifting the past two weeks and im glad i am back into it again.

D-NUTZ
09-14-09, 11:05 pm
Wow, just something interesting to post:

I was searching around on BB.com and saw a trainer of the month article for Kari Hoyda. I realized that she babysat me when i was younger and lived acrossed the street from me. Small World.

firsthorseman97
09-15-09, 10:18 am
Nice PR for taking it easy. LOL! Kari Hoyda, huh, going to have to look that up. Definitely a small world.

strivin for more
09-15-09, 8:34 pm
Wow, just something interesting to post:

I was searching around on BB.com and saw a trainer of the month article for Kari Hoyda. I realized that she babysat me when i was younger and lived acrossed the street from me. Small World.

hahah thats funny! i had a world class powerlifter as a teacher and never fully understand what that meant until much later.

D-NUTZ
09-16-09, 5:36 pm
Alright well i lifted this morning at the YMCA. Got everything done but box squats. When i went to do them i felt a slight pain in my shoulder from having my hands on the bar so i didnt risk it. Its weird because i didnt feel pain while doing shoulder work.

A) Flat DB Bench- 3x10- 45's

B) Face Pulls- 3x10- 48

C) DB Lat Raises- 3x12- 10's

D) Hanging leg raises x20 SS with Hypers x10......2 sets.

Pep Rally Bon Fire tonight. Game on friday. I will update this weekend sometime with the results.

strivin for more
09-16-09, 6:21 pm
Alright well i lifted this morning at the YMCA. Got everything done but box squats. When i went to do them i felt a slight pain in my shoulder from having my hands on the bar so i didnt risk it. Its weird because i didnt feel pain while doing shoulder work.

A) Flat DB Bench- 3x10- 45's

B) Face Pulls- 3x10- 48

C) DB Lat Raises- 3x12- 10's

D) Hanging leg raises x20 SS with Hypers x10......2 sets.

Pep Rally Bon Fire tonight. Game on friday. I will update this weekend sometime with the results.

good luck friday man. kill it!

D-NUTZ
09-19-09, 1:12 pm
Tough Loss last night. 12-8. Going to forget it. Homecomming dance tonight, should be a good time. I will lift monday, probably in the morning at the YMCA. I will update then. Have a great football filled saturday.

D-NUTZ
09-21-09, 9:57 pm
A) BB Incline Bench- Max set of 5
1x10-45
1x5-95
1x5-115
1x5-135

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-20's

D) DB Rows- 3x10-50's
E) DB Shrugs- 3x10-50's

F) Ab Circuit- Go through circuit 2x.
Crunches x20
Right Side Crunch x20
Left Side Crunches x20

took it lighter today. Still kinda beat up from the game. I will lift again on wednesday.

firsthorseman97
09-22-09, 11:55 am
Nice workout, Derek. Glad to see your hittin' the weights while the season is going on. Show's some serious dedication. Just don't keep yourself too wore down.

D-NUTZ
09-23-09, 6:06 pm
A) Incline DB Bench- 3x10- 40's

B) Incline Rear Delt Flies- 3x12- 10's

C) DB Lat Raises- 3x12- 12.5's

D) Hanging leg raises with legs all the way up x10 SS with Hypers x10......2 sets.

No box squats again today. I still cant seem to get my shoulder behind the bar. Game on friday. I will post results then.

C.Coronato
09-23-09, 6:10 pm
Still looking good brother. Keep it up. Have you tried doing a power squat or a smith squat so you dont have to worry about getting your arms back?

D-NUTZ
09-23-09, 6:12 pm
Im unfamiliar with a power squat and i never thought of a smith squat. I will have to try that next week if i cant get my arms under. Thanks!

strivin for more
09-23-09, 9:03 pm
good luck friday night man.

D-NUTZ
09-24-09, 9:54 pm
good luck friday night man.
Thanks bro!

Alright well since im bored im going to share with you my idea for the off-season once football is over.

First im planning on "Cutting" until at least January 1st. I just dont really feel happy with my weight right now, i feel fat and slow and just overall out of shape. My goal is to get from 240 to at least 220 if not more. When it gets closer i will be asking for help for a diet and a weight/cardio program from you guys. I am clueless and will definitely need some help from you guys so just a heads up :D.

Thats all i have for now. I tend to think about this stuff when im bored sitting in school haha. I will update either tomarrow or saturday with results from my game. Have a great friday!

firsthorseman97
09-25-09, 10:03 am
Good luck tonight. We'll definitely help ya out. You can also come down and catch a workout with me anytime. A friend of mine will be training with me after the football season too. He's a senior at Columbian.

D-NUTZ
09-26-09, 12:31 pm
Alright. I will probably be lifting at the YMCA most of the time anyways due to the treadmills and stuff for cardio. Thanks.

Ok well we won 49-22. When the first team came out it was 49-8. We dominated every aspect of the game. We had over 300 yards rushing as a team. I had a sack, a tackle for a loss, and a tackle. I blocked really well after the first series. The first series they didnt do anything we practiced for and had 4 receivers played on the DL. We scored anyways haha.

I will lift monday morning at the YMCA. I will update after. Cya. Have a football filled friday.

D-NUTZ
09-29-09, 3:05 pm
A) BB Incline Bench- Max set of 3
1x10-45
1x5-115
1x3-135
1x3-155

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-20's

D) Seated Cable Rows- 3x10-120
E) DB Shrugs- 3x10-60's

F) Ab Circuit- Go through circuit 2x.
Crunches x20
Right Side Crunch x20
Left Side Crunches x20

Will lift again tomarrow morning.

firsthorseman97
09-29-09, 3:14 pm
Nice workout Derek. Who you guys play this week?

D-NUTZ
09-29-09, 3:16 pm
Fremont St Joe (5-0). They knocked of Hopewell last week who was second in the state. I believe we are they better team we just gotta play like it.

D-NUTZ
09-30-09, 6:08 pm
A)Smith Squat- 3x3- 2 pps

B) Flat DB Bench- 3x10- 50's

C) Face Pulls- 3x12- 48

D) DB Lat Raises- 3x15- 12.5's

E) Hanging leg raises x10 SS with Hypers x10......2 sets.

Good quick workout this morning. I will post sometime with the results to my game Saturday Night.

strivin for more
09-30-09, 10:11 pm
way to get the work in there.

D-NUTZ
10-01-09, 11:40 pm
thanks bro!

C.Coronato
10-02-09, 12:45 pm
Looking good my man. How you feelin with the games and all?

D-NUTZ
10-04-09, 2:08 am
Looking good my man. How you feelin with the games and all?

Thanks brother! Im feelin great. 52-14 win over St. Joe. They were previously 5-0 and ranked 12th in the state. We showed them how to play football. Big Rivalry game next week against Mohawk...gotta focus.

ATLAS64
10-04-09, 1:22 pm
Great work on and off the field. Keep bustin your ass. Great routine too..I wish I had such a well organized and balanced routine back when I was 16!

D-NUTZ
10-04-09, 9:45 pm
Great work on and off the field. Keep bustin your ass. Great routine too..I wish I had such a well organized and balanced routine back when I was 16!

Thanks bro! I do what i can. I will!

firsthorseman97
10-05-09, 10:25 am
Congrats on the big win over St. Joe.

D-NUTZ
10-05-09, 9:50 pm
Congrats on the big win over St. Joe.

Thanks Ryan!

Well i lifted this morning. Took it light due to having a saturday game.

A) BB Rack Lock Outs- Max set of 5
1x5-135
1x5-185
1x5-205

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-15's

D) DB Rows- 2x10-50's
E) DB Shrugs- 2x10-50's

F) Ab Circuit- Go through circuit 2x.
Crunches x25
Right Side Crunch x25
Left Side Crunches x25

strivin for more
10-06-09, 9:19 pm
lookin good for the in-season training. ready for the offseason yet? hahahah.

ATLAS64
10-06-09, 9:43 pm
Thanks Ryan!

Well i lifted this morning. Took it light due to having a saturday game.

A) BB Rack Lock Outs- Max set of 5
1x5-135
1x5-185
1x5-205

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-15's

D) DB Rows- 2x10-50's
E) DB Shrugs- 2x10-50's

F) Ab Circuit- Go through circuit 2x.
Crunches x25
Right Side Crunch x25
Left Side Crunches x25

Great work out

D-NUTZ
10-06-09, 10:15 pm
Thanks!

D-NUTZ
10-06-09, 10:18 pm
lookin good for the in-season training. ready for the offseason yet? hahahah.

Thanks rob. As much as i love football i cant wait to get back into offseason lifting. Theres not a better feeling in the world (that i know of) than setting a big squat pr!

D-NUTZ
10-07-09, 5:55 pm
A) Incline DB Bench- 2x10- 45's

B) Incline Rear Delt Flies- 2x10- 12.5's

C) DB Lat Raises- 2x12- 15's

D) Hanging leg raises with legs all the way up x10 SS with Hypers x10......2 sets.

Decided not to do legs today, legs pretty tired still. Dont wanna overwork them. Game on saturday.

D-NUTZ
10-09-09, 12:23 pm
No school today and a game tomarrow. There are at least 3 weeks of the season left after this week. Hopefully more as we can still make the playoffs if we win out. Im sitting here doing nothing so i decided to start getting some information around for after football.

First post will be diet. My goal right now is to lose some weight and body fat. I would love it if someone can help put a diet together for me as i am clueless in this subject.

The only set meal i have right now is my school lunch as i am in highschool. I have the choice to either eat what we are having in the cafeteria or i can order a salad that had a crap ton of meat and some eggs on it. I take it the salad would be the better meal choice?

I have school from 8-2. So any meals during that time will have to be something pre-made that i can eat at school. At 2 on MWF i leave for a college class from 2-3. On T and TH, i get to go home at 2 due to no class. I am planning on lifting around 4 PM if that helps you guys put a diet together.

Thanks ahead of time everyone! Hopefully with all the great minds here we can get a decent diet for me together.

D-NUTZ
10-09-09, 12:26 pm
This post will be my training. Like i said in the above post, i wanna lose weight so i know i will not be able to add size right now which is ok as long as i can get stronger.

Can someone help me with a program that will help me maximize fat loss and strength. Any routines out there that does this? Or does anyone have their own routine that will help with this? I am not worried about football specific lifting at the moment, i just wanna thin out and get stronger for now.

I am not even sure if you can get stronger while losing weight. Im just guess on this.

Also since i am planning of losing some weight, i expect cardio to be in the picture. Any help with this would be great.

D-NUTZ
10-09-09, 12:31 pm
my last post will be about two things. A training shoe, and supplements.

1) Training Shoe- I am looking for a good training shoe that isnt overly expesnsive. I have read about Chuck's and right now that is what i am leaning towards. Any opinions on this would be great,

2) Supplements- I know i am 16 so i dont need alot if any of these. Right now all i am using is a Multi, Whey, and Casein protein. My plan was to use:

Multi
Whey
Casein Pre Bed
Creatine
Intra Workout Supp
And Possibly a Pre-WO N.O.

Any addition or subtraction opinion would be wonderful.

Thanks for everything here fellow animals. Do Work!

firsthorseman97
10-09-09, 12:47 pm
Ok D, I'm going to throw some info your way...

Before I get started, don't hesitate to hit up Zack Perkins at the Y. He'll get your diet straightened out and help with the training. Now lets get started....

I do believe you can make the strength gains you want AND still lose fat. Lets just get you a clean diet to follow first. By putting clean fuel in your body, you'll get more out of it. Why don't you lay out what your eating now and we can take it from there. As for your lunch, don't hesitate to pack some chicken and rice or yams. I know this is vague so far, we really need to see your current diet.

On to training, if you're going to lift at 4, then you can work in with me, if your interested. I think the key to you losing the fat will be diet and cardio. You should be able to train the way you want and do what works best for you. Of course your young, so you might not know which way that is yet.

Your supps... Stick with the multi and proteins. If you have the money go for a pre- or intra- or post-WO. Not really necessary at your age though.

If you want to talk about this more, let me know and I'll PM you my number.

D-NUTZ
10-09-09, 12:55 pm
Thanks bro! Right now i dont have a set diet for the most part.....

I eat 4 whole eggs in the morning.
A protein bar between breakfast and lunch
Whatever we are having for lunch at school
Sandwhich of some sort before football
Whatever my mom makes for diner or whatever i can find
Protein shake before bed

I never thought about packing lunch so that is a great idea.

I have no idea on what works for me or not. So yeah i would love to work in with you.


Thanks bro! I dont need to talk about it too much right now but if i still have questions when the time gets closer i will let you know.

mustgetbig
10-09-09, 10:10 pm
good for you for playing football and still lifting hard i gave up a good spot so i wouldnt get hurt or not grow............... i respect you for that

D-NUTZ
10-10-09, 12:33 am
Thanks man! I love the sport.

D-NUTZ
10-12-09, 9:20 pm
We Won 35-16 on saturday to improve to 4-3. We play hopewell this friday. I lifting today.

A) BB Rack Lock Outs- Max set of 3
1x5-135
1x3-185
1x3-225
1x3-245*

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-15's

D) Seated Cable Rows- 3x10-130
E) DB Shrugs- 3x10-65's

F) Ab Circuit- Go through circuit 2x.
Crunches x35
Right Side Crunch x35
Left Side Crunches x35

Felt great today. Will lift again wednesday.

ATLAS64
10-12-09, 10:07 pm
We Won 35-16 on saturday to improve to 4-3. We play hopewell this friday. I lifting today.

A) BB Rack Lock Outs- Max set of 3
1x5-135
1x3-185
1x3-225
1x3-245*

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-15's

D) Seated Cable Rows- 3x10-130
E) DB Shrugs- 3x10-65's

F) Ab Circuit- Go through circuit 2x.
Crunches x35
Right Side Crunch x35
Left Side Crunches x35

Felt great today. Will lift again wednesday.


Keep at it. Great work

strivin for more
10-12-09, 10:21 pm
We Won 35-16 on saturday to improve to 4-3. We play hopewell this friday. I lifting today.

A) BB Rack Lock Outs- Max set of 3
1x5-135
1x3-185
1x3-225
1x3-245*

B) Blackburns- 2 sets with 15 seconds of each motion with a minute rest in between.

C) Bulgarian Split Squat
3x8-15's

D) Seated Cable Rows- 3x10-130
E) DB Shrugs- 3x10-65's

F) Ab Circuit- Go through circuit 2x.
Crunches x35
Right Side Crunch x35
Left Side Crunches x35

Felt great today. Will lift again wednesday.

nice workout and grats on the win!

firsthorseman97
10-13-09, 10:26 am
Big game coming up this weekend I see. Another nice workout, Derek.

D-NUTZ
10-13-09, 3:30 pm
HUGE game. Loser is most likely eliminated from the playoff hunt and we still have a shot at the league if we win out.

D-NUTZ
10-13-09, 3:46 pm
Meal 1 7:30 AM: 4 Whole eggs
Meal 2 10:00 AM: Peanut butter and Banana Sandwhich
Meal 3 12:20 PM: Tuna Sandwich with Rice...or Chicken Breasts with Rice (Whatever i Feel like that day)
Meal 4 2:00 PM: Protein Bar with Protein Shake
Workout 4:00 PM
Meal 5 Post Workout around 6:00 PM: High Protein Meal with little carbs. Green Veggie and Fruit.
Meal 6 9:00 PM Before bed: Casein Shake.

Is this a good diet for cutting? I just made it up and wanna see how close i get to a good one. Please critic.

D-NUTZ
10-13-09, 10:04 pm
Well i made some changes to the diet.

Meal 1 7:30 AM: 4 Whole eggs with cheese and bacon bits.
Meal 2 10:00 AM: Peanut butter and Banana Sandwhich
Meal 3 12:20 PM: Tuna Sandwich with Rice...or Chicken Breasts with Rice (Whatever i Feel like that day) and some kind of fruit like an apple or something.
Meal 4 2:00 PM: Protein Bar with Protein Shake
Workout 4:00 PM With protein shake after
Meal 5 Post Workout around 6:00 PM: High Protein Meal with little carbs. Green Veggie and Fruit.
Meal 6 7:30: Peanutbutter spoon or peanutbutter and celary.
Meal 7 9:00 PM Before bed: Casein Shake.

Please critic.

C.Coronato
10-14-09, 11:14 am
True, are you cutting or bulking my man?

D-NUTZ
10-14-09, 1:57 pm
I am cutting but you now know that from looking at my thread in the diet section.

D-NUTZ
10-14-09, 10:58 pm
Ok well i didnt lift this morning....starting to feel more and more tired so i gave me body a break since we have a big game friday.

T o m m Y
10-15-09, 11:04 pm
Good move man,listen to your body.

D-NUTZ
10-17-09, 2:43 pm
Tough Loss last night 14-7. Gonna bounce back next week. Lifting Monday morning.

C.Coronato
10-19-09, 12:39 pm
Hows the diet working out, i lost that thread? Did you work it out?

D-NUTZ
10-19-09, 9:16 pm
Yeah i was able to work one out. Thanks bro!....

Lifted today....nothing special...normal monday workout...Max Effort Upper was CGBP final set was 155x5....i dont feel like posting the rest. Will lift again wednesday.

C.Coronato
10-20-09, 10:40 am
Yeah i was able to work one out. Thanks bro!....

Lifted today....nothing special...normal monday workout...Max Effort Upper was CGBP final set was 155x5....i dont feel like posting the rest. Will lift again wednesday.

good, glad to hear.

D-NUTZ
10-22-09, 3:43 pm
Lifted again today....nothing special....game tomarrow i will post results ASAP.

C.Coronato
10-22-09, 5:00 pm
Lifted again today....nothing special....game tomarrow i will post results ASAP.

Always special my friend. Keep it going.

strivin for more
10-22-09, 9:06 pm
def keep us posted on the games! keep it up!

D-NUTZ
10-23-09, 3:08 pm
Always special my friend. Keep it going.

yeah i know...i meant that i didnt do anything different. Just same old same old.

firsthorseman97
10-23-09, 3:30 pm
Good luck this weekend.

D-NUTZ
10-24-09, 4:04 pm
Big Win....29-6....playoff hopes are still alive but slim. Lifting on monday.

D-NUTZ
10-25-09, 9:12 pm
Sick...probably not goin to school tomarrow. I feel pretty crappy.

C.Coronato
10-26-09, 11:56 am
Big Win....29-6....playoff hopes are still alive but slim. Lifting on monday.

Damn thats nice bro. You should get some more of the team to check out the site.

strivin for more
10-26-09, 9:33 pm
Damn thats nice bro. You should get some more of the team to check out the site.

thats not a horrible idea. if they take lifting seriously at all. and rest up man, your team needs ya!

D-NUTZ
10-27-09, 3:56 pm
HAHA.. the only time you can put lifting and my teammates in the same sentence is if its like this "My teammates dont believe in lifting"

That is why our team will never be as good as it could be. There only about 4 or 5 out 50 guys that take the weight room seriously. But yeah...i will mention the site to them..im sure they would get alot out of it.

D-NUTZ
10-29-09, 3:32 pm
Still sick but getting better...game tomarrow....if we dont make the playoffs, cut starts Monday with some AM cardio. Im taking a week off from lifting so i can get my body healed up.

C.Coronato
10-29-09, 3:39 pm
HAHA.. the only time you can put lifting and my teammates in the same sentence is if its like this "My teammates dont believe in lifting"

That is why our team will never be as good as it could be. There only about 4 or 5 out 50 guys that take the weight room seriously. But yeah...i will mention the site to them..im sure they would get alot out of it.

Wow really? Im surpised as most football players love the gym, at least when i was in HS, oh so long ago, lol, i grad in 2004, we had mandatory gym days.


Still sick but getting better...game tomarrow....if we dont make the playoffs, cut starts Monday with some AM cardio. Im taking a week off from lifting so i can get my body healed up.

Rest up my brother. Get your head back into it.

D-NUTZ
10-29-09, 3:41 pm
Wow really? Im surpised as most football players love the gym, at least when i was in HS, oh so long ago, lol, i grad in 2004, we had mandatory gym days.



Yeah..very few like accually working hard. Lots of partying. About 45 kids on the team and maybe 5 or 6 do anything extra. Some other kids go in there and do a hundred sets or curls and bench and when i try to help them they say they dont need size because they arent lineman. I love the gym.

Oh and one more quick question about my diet....

Meal 1 7:30 AM: 4 whites, 2 whole, 1/2 cup oats.
Meal 2 10:00 AM: 6oz chicken, 4 oz carbs
Meal 3 12:20 PM: Tuna (no sandwich) 1/2 cup Rice...or Chicken Breasts with Rice
Meal 4 2:00 PM: 6oz chicken, 4 oz carbs
Workout at 4:00 PM 50 grams isolate shake after.
Meal 5 Post Workout around 6:00 PM: High Protein Meal with little carbs. Green Veggie and Fruit.
Meal 6 7:30: 6oz chicken, 4 oz carbs

On days i dont lift..should i still have a Shake at around the time i would finish my workout or should i just wait till my 5th meal?

D-NUTZ
10-31-09, 12:13 pm
Well We lost....season is over...even if we would of won we wouldnt of made the playoffs....time for the offsease....Goal = Be a beast for me senior year. This starts on Monday with my AM cardio.

firsthorseman97
10-31-09, 2:17 pm
Well We lost....season is over...even if we would of won we wouldnt of made the playoffs....time for the offsease....Goal = Be a beast for me senior year. This starts on Monday with my AM cardio.

Sucks your season is over. Keep me posted when you'll be ready to workout in the evenings.

D-NUTZ
10-31-09, 4:27 pm
Sucks your season is over. Keep me posted when you'll be ready to workout in the evenings.

Alright i will....most likely in a week or so.

D-NUTZ
11-01-09, 12:22 pm
Tomorrow starts my off-season. Im taking this week of from weights but will still do AM cardio

Diet
Meal 1 7:20 AM: 4 whites, 2 whole, 1/2 cup oats.
Meal 2 9:45 AM: 6oz chicken, 4 oz carbs
Meal 3 12:15 PM: Tuna (no sandwich) 1/2 cup Rice...or Chicken Breasts with Rice
Meal 4 1:50 PM: 6oz chicken, 4 oz carbs
Workout 4:00 PM
50 grams isolate shake afterwards.
Meal 5 Post Workout around 6:00 PM: High Protein Meal with little carbs. Green Veggie and Fruit.
Meal 6 8:00: 6oz chicken, 4 oz carbs

One question....On days i dont workout, should i still take my 50 grams of whey about the same time as i normally would or should i replace it with something?



Weights
Monday = Legs
Tuesday = Chest & Bis
Thursday = Back
Friday = Shoulders & Tris

I Will be lifting with firsthorseman97 (Ryan) At around 4 PMish.



Cardio
I will be doing Morning fasted cardio on M T Th F at a low/moderate intensity starting for about 20 minutes and working my way up.

D-NUTZ
11-01-09, 12:31 pm
I will try to get some pics up ASAP so everyone can see my progress and stuff like that.

D-NUTZ
11-02-09, 8:29 am
Cardio this morning. 20 minutes on the elliptical. Moderate pace. Weighed in at 235.6. Ate my eggs and oats this morning.

firsthorseman97
11-02-09, 10:27 am
Cardio this morning. 20 minutes on the elliptical. Moderate pace. Weighed in at 235.6. Ate my eggs and oats this morning.

Day one! Get after it!

C.Coronato
11-02-09, 2:38 pm
I usually take my shake even on days i dont workout. Its ok.

Enjoy the diet my brother!

D-NUTZ
11-02-09, 8:48 pm
Thanks guys....i like this. I feel good all day long...food is good...everything is just good.

For dinner today i had
2, 6 oz pepper steaks
Baby Spinach with a little italian dressing for taste
Banana

One meal to go. All ready to go for Cardio again tomarrow morning.

D-NUTZ
11-03-09, 8:40 am
Weighed in at 234.0 today. 21 Minutes on the tredmill. 3.5 MPH on the 1.5 incline setting. Eggs and oats are in my stomach...off to another fun day of school.

firsthorseman97
11-03-09, 8:56 am
Looks like you're off and rolling on this diet. I wouldn't worry about weighing in every day. I'd do it just once a week. You don't want to become obsessed with the numbers, especially if you don't lose one day.

D-NUTZ
11-03-09, 3:27 pm
Looks like you're off and rolling on this diet. I wouldn't worry about weighing in every day. I'd do it just once a week. You don't want to become obsessed with the numbers, especially if you don't lose one day.

Sounds like a good idea. I will just weigh in on mondays from now on. Thanks for the idea.

firsthorseman97
11-03-09, 3:33 pm
Sounds like a good idea. I will just weigh in on mondays from now on. Thanks for the idea.

Just trying to save you the stress. I used to really be obsessed with the scale.

strivin for more
11-03-09, 5:19 pm
another thing id consider is weighing in once a week, saturday monring, and taking a picture. save the picture with the weight written on or labeled or whatever. ive done this for 1 week shy of a year now, and its pretty interesting to see how far ive came. good luck with the cut man. you got the drive, knowledge, and discipline to do it!

C.Coronato
11-03-09, 5:21 pm
Just trying to save you the stress. I used to really be obsessed with the scale.

i get the same way lol. And then i stress. Do it once a week, you will feel better.

D-NUTZ
11-03-09, 10:22 pm
another thing id consider is weighing in once a week, saturday monring, and taking a picture. save the picture with the weight written on or labeled or whatever. ive done this for 1 week shy of a year now, and its pretty interesting to see how far ive came. good luck with the cut man. you got the drive, knowledge, and discipline to do it!

I like this idea. I think im going to do this. Thanks Rob!


i get the same way lol. And then i stress. Do it once a week, you will feel better.

Yeah i found myself going throughout the day wondering what i would weigh in tomorrow. I was already stressing. Not anymore...these are great ideas.


No cardio tomarrow....Wednesdays are my off days.

D-NUTZ
11-04-09, 4:18 pm
Slept in till about 6 today (an extra 15 minutes) and suprisingly it felt amazing. Cardio tomarrow morning again......i really like this diet...not only am i getting healthy physically but mentally also. Every day i wake up and feel great about myself.

strivin for more
11-04-09, 9:20 pm
Slept in till about 6 today (an extra 15 minutes) and suprisingly it felt amazing. Cardio tomarrow morning again......i really like this diet...not only am i getting healthy physically but mentally also. Every day i wake up and feel great about myself.

thatta boy! keep it up man!!

D-NUTZ
11-05-09, 8:36 am
thatta boy! keep it up man!!

Thanks Rob!

22 minutes on the elliptical this morning. 2nd incline setting and 2nd resistance setting. Felt good. Eggs and oats are down. Off to school.

I can feel the weights calling my name...Monday cant come fast enough

D-NUTZ
11-06-09, 8:12 am
23 minutes of tredmill cardio today. 3.5 speed and 1.5 incline. Eggs and oats are being ate as i type this. Weekend then Monday is first day of weight lifting. Leg Day!

Im taking Strivin's advice and i will be taking a progress picture tomarrow. i will post it here so everyone can see my chubbiness! :D

firsthorseman97
11-06-09, 8:46 am
23 minutes of tredmill cardio today. 3.5 speed and 1.5 incline. Eggs and oats are being ate as i type this. Weekend then Monday is first day of weight lifting. Leg Day!

Im taking Strivin's advice and i will be taking a progress picture tomarrow. i will post it here so everyone can see my chubbiness! :D

I'm going to stick with the SEALs thing for another week or two. But if you come in to the Y around four I'll get ya pointed in the right direction. I'll try to remember to wear an Animal shirt so you know who I am. Don't sweat the "chubiness", we all have to start somewhere.

D-NUTZ
11-06-09, 11:47 pm
I'm going to stick with the SEALs thing for another week or two. But if you come in to the Y around four I'll get ya pointed in the right direction. I'll try to remember to wear an Animal shirt so you know who I am. Don't sweat the "chubiness", we all have to start somewhere.

Alright sounds good ryan. Haha cya monday! Have a great weekend.

D-NUTZ
11-07-09, 9:17 am
Weight was 232.4. Down 3.2 pounds since monday (235.6). Here are pictures. I will be uploading them every saturday

http://s902.photobucket.com/albums/ac229/True74Seneca419/Cutting%20Progress/

D-NUTZ
11-08-09, 9:52 am
Tomorrow cannot come fast enough. I have been away from the intense stuff long enough. I love the weight room. When i am in there i feel at home. When i am not in there i am always thinking about it...waiting...anticipating the time when i can step into there again. Breaking a big Squat PR or a big DL PR......no other better feelin' in the world. As i look into the future i can see myself doing a show or two when i get older..thats how much i love this stuff.

Big leg day tomorrow. The day tomorrow will take forever. Just waiting...waiting.

I will update tomorrow. And ryan..i will try to wear a Calvert cutoff so u will know its me also.

D-NUTZ
11-09-09, 8:13 am
Cardio on the elliptical this morning. 24 minutes on the 2nd incline and resistance setting.

Legs tonight. First day of lifting in a while. Cant wait.

firsthorseman97
11-09-09, 8:23 am
Just think, you'll have a bar on your back in 9 hrs.

D-NUTZ
11-09-09, 7:01 pm
Monday
11/9/09
Legs!

Leg Ext
100x12
110x12
120x12

Leg Curl
70x12
80x12
90x12

Leg Press
2 PPSx10
3 PPSx10
4 PPSx10
1 PPSx20

Seated Calf Raises
45x12
70x10
90x8

Squats
135x8
225x5
245x4
185x5

Lunges
26 paces with 10's

Workout time was 46 minutes

This workout sucks. Feels great now...but sucked during. Never have felt sick while lifting before today.

Weight numbers might not look like much today but im not used to these high reps.

On the Squats...the rack was full most of the workout so i didnt get to do those right away. Legs were getting pretty tired by then but i gutted it out. I worked on some form tips i got from this guy Ryan introduced to so the weight wasnt as good as i would of liked but the form felt good.

On the lunges i will move up to at least 20's next time. Didnt know what to expect this time and picked 10's. Stupid Move.

Not used to have legs on their on day. I literally stumbled out to my truck afterwards. My dad laughed at me because i was walking funny haha.

17th Birthday is tomarrow.
Cardio tomorrow morning..then Chest and Bis tomarrow evening. Have a great night.

strivin for more
11-09-09, 7:51 pm
Monday
11/9/09
Legs!

Leg Ext
100x12
110x12
120x12

Leg Curl
70x12
80x12
90x12

Leg Press
2 PPSx10
3 PPSx10
4 PPSx10
1 PPSx20

Seated Calf Raises
45x12
70x10
90x8

Squats
135x8
225x5
245x4
185x5

Lunges
26 paces with 10's

Workout time was 46 minutes

This workout sucks. Feels great now...but sucked during. Never have felt sick while lifting before today.

Weight numbers might not look like much today but im not used to these high reps.

On the Squats...the rack was full most of the workout so i didnt get to do those right away. Legs were getting pretty tired by then but i gutted it out. I worked on some form tips i got from this guy Ryan introduced to so the weight wasnt as good as i would of liked but the form felt good.

On the lunges i will move up to at least 20's next time. Didnt know what to expect this time and picked 10's. Stupid Move.

Not used to have legs on their on day. I literally stumbled out to my truck afterwards. My dad laughed at me because i was walking funny haha.

17th Birthday is tomarrow.
Cardio tomorrow morning..then Chest and Bis tomarrow evening. Have a great night.

happy 17 bro! nothing better to celebrate it with that chest and bis!

firsthorseman97
11-10-09, 7:33 am
Happy B-day Derek. The workout looks pretty good to me. Your squat depth is great! I always question what high schoolers consider deep but you are ass-to-ankles.

D-NUTZ
11-10-09, 8:15 am
Happy B-day Derek. The workout looks pretty good to me. Your squat depth is great! I always question what high schoolers consider deep but you are ass-to-ankles.

Thanks Ryan! Well most high schoolers considers deep to be a few inches above parallel at my school. But thanks to the great people here and such i have learned thats a no no.

Tredmill this morning for 25 minutes...3.5 speed and 1.5 incline. Chest and Bis tonight.

D-NUTZ
11-10-09, 3:40 pm
School today made me realize how sore my legs were. Wow!

C.Coronato
11-10-09, 3:43 pm
Soreness = Good. Keep it up brother. Happy Birthday as well.

D-NUTZ
11-10-09, 6:49 pm
Soreness = Good. Keep it up brother. Happy Birthday as well.

Thanks man. You keep it goin' too!

Tuesday
11/10/09
Chest/Bis (Beach boy!)

Flat BB Bench
115x10
115x8
135x8
155x6
175x2
165x4
135x7

Incline DB Bench
50x6
35x10
40x9

Dips
BWx5 Negs
BWx5 Negs
BWx3 Negs

PecDeck
75x15
87.5x15
100x10

Incline DB Curl
30x6
15x12
25x8

Workout time was 58 minutes.

So-So birthday workout. Most of the weight felt really heavy. Weights still are not up to my liking but mostly because of not lifting seriously for two or three monthes. The numbers will come.

Showering was pretty rough haha. Could lift my arms up and such.

Triceps felt really fatigued today..not sure why.

Biceps were really pumped after those three sets so i did not do any more. Still somewhat pumped as i am typing this.

Couldn't even do 1 damn dip. I just did as many negatives as i could. Really need to work on these.

Got some great advice from the two guys i asked to spot me on bench. Really helped.

Much needed off day tomarrow. Cardio and Back on Thursday.

D-NUTZ
11-10-09, 10:15 pm
Went out for a birthday dinner..tried to keep it someone clean but hey its my birthday and i am a kid. Chicken Chunks with some sweet potato fries. Yumm!

D-NUTZ
11-11-09, 8:01 am
Wednesday
11/11/09
REST!

Nothing goin' on today besides rest and school. Legs are even worse today..chest is pretty sore and biceps a little sore. Thank goodness today is a off day. AM cardio and Back tomorrow evening. Off to go eat.

firsthorseman97
11-11-09, 10:07 am
Nice work yesterday. Looks like you hit your chest pretty well. Enjoy the rest day.

D-NUTZ
11-11-09, 4:17 pm
Nice work yesterday. Looks like you hit your chest pretty well. Enjoy the rest day.

Thanks..i am enjoying it quite a bit....walking through school and up and down stairs was a bitch. Cant wait to kill back tomorrow.

C.Coronato
11-11-09, 4:49 pm
Looking good true. Keep it up brother.

D-NUTZ
11-12-09, 8:19 am
Looking good true. Keep it up brother.

Thanks TTL.

Just got home from my cardio. 26 minutes on the elliptical. School then gonna go hit a back workout this evening.

D-NUTZ
11-12-09, 6:35 pm
Thursday
11/12/09
Back

Deadlifts
135x10
135x5
185x8
225x6
245x4
275x3
315x2 PR!
245x6

DB Rows
60x12
60x12
65x10 PR!

Reverse Grip Pulldowns
108x10
108x8
108x8
96x10

Wide Grip Pull Downs
72x12
72x12
84x8

Hypers
BWx15
BWx20
BW+25x10 PR!

Workout time was 62 minutes

Wide grip pulldowns were a little weak but i should be able to bring those up.

Pretty happy with the deads.

Shoulders and Tris tomorrow along with some AM Cardio.

firsthorseman97
11-13-09, 7:41 am
Strong workout, D. Congrats on those PRs. There will be plenty more of those. Your deads looked spot-on yesterday. Enjoy delts and tri's today.

D-NUTZ
11-13-09, 8:19 am
Strong workout, D. Congrats on those PRs. There will be plenty more of those. Your deads looked spot-on yesterday. Enjoy delts and tri's today.

Thanks...cant wait to hit those delts and tris

Cardio is in the books this morning. 27 minutes on the tredmill. 3.5 speed and 1.5 incline. Off to school then hitting Shoulders and Tris.

Progress pictures tomorrow along with weigh in.

D-NUTZ
11-13-09, 6:33 pm
Friday
11/13/09
Shoulders/Tris

Seated DB Press
25x12
40x10
40x10
40x7
35x8

DB Side Lateral Raises
12.5x15
12.5x15
12.5x20

DB Front Raises
12.5x12
12.5x15
15x12

Upright Rows
65x12
65x12
65x10

Skull Crushers
32x12
42x12
42x12
42x12

V-Bar Pushdowns
60x12
72x12
72x16

Smith Shrugs
135x12
135x12
135x12
135x12

Workout time was 66 minutes

DB presses were a little weak..my strength should be coming back soon.

Never done upright rows before. Worked on form a lot. It got a little sloppy last rep or two.

Im pretty sure EZ bars weigh 12 pounds. Can someone clarify this? If they dont then the skull crusher weights are wrong.

I chose to do smith shrugs because i have never really done them and wanted that slow, squeezing rep.

Finally the much needed weekend. I will take and post some more pictures tomorrow along with my weight. Have a great weekend everyone!

strivin for more
11-13-09, 6:35 pm
cant waait to see the pics bro! and yea... our ez curl bar is 22.5 and the one at school is 15.. so who knows? lol. and i agree. thank god for the weekend.

D-NUTZ
11-14-09, 12:02 am
cant waait to see the pics bro! and yea... our ez curl bar is 22.5 and the one at school is 15.. so who knows? lol. and i agree. thank god for the weekend.

Alright thanks! I will just start doing this until i find out for sure.

Skull Crushers
Bar + 20x12
Bar + 30x12
Bar + 30x12
Bar + 30x12

D-NUTZ
11-14-09, 9:27 am
I do not think i am going to cut anymore. I feel too run down and tired all the time. Honestly, i don't think i needed to cut in the first place. I think i am just going to eat pretty clean and let what happens happen. I am a teen and i have to take advantage of that and build a good base to build upon. I will worry about losing weight when i get older after i have built some muscle and strength. I am going to eat as clean as possible while staying happy. Thanks for everyone's support during this "cut" haha.

I am just going to lift some heavy ass weights and get stronger and bigger.

I will still do some light cardio once and a while to make sure i do not get too fat. Probably two or three times a week after i lift.

Diet wise i am just going to go through other people's diets and get a general idea and see what works for me.

Pictures are on hold due to the fact that both the cameras in the house wont turn on and my phone sucks a pictures. I will wait until my dad gets up and checks them out. I will get them ASAP.

Weekend time. Then Legs on Monday.

D-NUTZ
11-14-09, 9:33 am
Forgot to add this.

Starting on monday i will write down everything i eat and post it here so you guys can see what i am eating and how it is working.

strivin for more
11-14-09, 11:40 am
I do not think i am going to cut anymore. I feel too run down and tired all the time. Honestly, i don't think i needed to cut in the first place. I think i am just going to eat pretty clean and let what happens happen. I am a teen and i have to take advantage of that and build a good base to build upon. I will worry about losing weight when i get older after i have built some muscle and strength. I am going to eat as clean as possible while staying happy. Thanks for everyone's support during this "cut" haha.

I am just going to lift some heavy ass weights and get stronger and bigger.

I will still do some light cardio once and a while to make sure i do not get too fat. Probably two or three times a week after i lift.

Diet wise i am just going to go through other people's diets and get a general idea and see what works for me.

Pictures are on hold due to the fact that both the cameras in the house wont turn on and my phone sucks a pictures. I will wait until my dad gets up and checks them out. I will get them ASAP.

Weekend time. Then Legs on Monday.


i think this is a good idea. i too had a little while i thought i shoulda cut, but then i realized id rather have a solid base to go off of. besides. its november. whos gonna take their shirt off now anyways? hahaha. id rather be pushin around shittons of weight.

keep it up!

D-NUTZ
11-14-09, 12:01 pm
i think this is a good idea. i too had a little while i thought i shoulda cut, but then i realized id rather have a solid base to go off of. besides. its november. whos gonna take their shirt off now anyways? hahaha. id rather be pushin around shittons of weight.

keep it up!

Haha very good point! Big weights rule!

D-NUTZ
11-14-09, 3:11 pm
well actually i will start posting my diet today since its the weekend and i can remember what i eat.

Meal 1- Around 8 AM
3 Whole Eggs
3 Egg Whites
3/4 Cup Oatmeal

Meal 2- Around 10:30 AM
Peanut Butter & Jelly Sandwich on 100% Whole Wheat

Meal 3- Around 1:30 AM
Can of Tuna
Small Amount of Lite Miracle Whip
Slice of Whole Wheat Bread

Thats it for now..i will post the rest as it happens.

JustJ
11-14-09, 3:39 pm
Nice workouts man. I wouldn't bother so much with the cut either as others are saying. I made the mistake of cutting once when I shouldn't have and it was such a waste and a set-back. Keep pushing forward and goodluck with your goals

D-NUTZ
11-14-09, 6:11 pm
Nice workouts man. I wouldn't bother so much with the cut either as others are saying. I made the mistake of cutting once when I shouldn't have and it was such a waste and a set-back. Keep pushing forward and goodluck with your goals

Thanks man! You too!

On meal 3 it supposed to be 1:30 PM

Meal 4- Around 3:00 PM
4 Slices of Deli Ham
Slice of Swiss Cheese

"Meal" 5- Around 4:45
50 Grams Whey Isolate

Of course all these times will change on monday once i get to the weekdays and lifting and school and such.

I will post macros at end of the day after i eat all my meals.

D-NUTZ
11-15-09, 9:15 am
Here is what i ate yesterday...dont feel like looking up macros...to much work for me haha.

Meal 1- Around 8 AM
3 Whole Eggs
3 Egg Whites
3/4 Cup Oatmeal
Big Glass of Milk

Meal 2- Around 10:30 AM
Peanut Butter & Jelly Sandwich on 100% Whole Wheat

Meal 3- Around 1:30 PM
Can of Tuna
Small Amount of Lite Miracle Whip
Slice of Whole Wheat Bread

Meal 4- Around 3:00 PM
4 Slices of Deli Ham
Slice of Swiss Cheese

"Meal" 5- Around 4:45 PM
50 Grams Whey Isolate Shake

Meal 6- Around 6:15 PM
General Tso Chicken
Fried Rice
Egg Roll

Meal 7- Around 9 PM
4 Slices of Deli Ham
Slice of Swiss Cheese

Chinese wasnt the healthy choice for dinner but the girlfriend said she was craving it and i had some. Didn't stuff myself...just had enough to make myself content. Alot of this stuff will change once i get back to school on monday. Probably about the same stuff today so i wont post it all again.

T o m m Y
11-15-09, 1:34 pm
Nice job on the 315 deads man!

D-NUTZ
11-15-09, 8:19 pm
Nice job on the 315 deads man!

Thanks bro.

Legs tomorrow evening! Can't wait!

firsthorseman97
11-16-09, 12:40 pm
Nice workout on Friday, D. The EZ curl bars in the Y are 18-20 lbs and the short straight bar is 25 lbs. I'll be down there today around 3:50.

D-NUTZ
11-16-09, 4:26 pm
Nice workout on Friday, D. The EZ curl bars in the Y are 18-20 lbs and the short straight bar is 25 lbs. I'll be down there today around 3:50.

Alright thanks. Cya then.

C.Coronato
11-16-09, 6:10 pm
Looking good bro, and good choice on the cut. Its rough no doubt, and at your age, you should be enjoying food and life. Dont be restricted to the monotonous lifestyle of perfect eating just yet.

Dont get me wrong, its awesome to follow a diet, and will certainly help you out in all aspects, but at your age, its ok to live a little my man.

D-NUTZ
11-16-09, 6:41 pm
Looking good bro, and good choice on the cut. Its rough no doubt, and at your age, you should be enjoying food and life. Dont be restricted to the monotonous lifestyle of perfect eating just yet.

Dont get me wrong, its awesome to follow a diet, and will certainly help you out in all aspects, but at your age, its ok to live a little my man.

Thank brother. Yeah i was really missing that food. Im still eating healthy but just more variety.

D-NUTZ
11-16-09, 6:51 pm
Monday
11/16/09
Legs!

Squats
135x10
185x10
225x6
275x3
315x1
225x7

Horizontal Leg Press Calf Raises
180x20 (PR!)
180x15
180x15

Freaks Ham Blasters
BWx8
BWx8
BWx10 (PR!)
*Super Set*
Seated Calf Raises
115x10
115x10
115x10 (PR!)

Lunges
40'sx20
40'sx20 (PR!)

Leg Curls
70x15
80x12
*Super Set*
Leg Ext.
80x15
90x12

Workout time was 67 minutes

Weighed in at 237.6 today. Im gonna start weight in on mondays from now on before my workout.

Had 2 reps with the 315 but leaned too far forward on the second one. Gonna get it next time.

Never done Freak Ham Blasters before so its a PR in my book. Same with Horizontal Leg Press.

Chest/Bis tomorrow with some cardio after.

firsthorseman97
11-17-09, 7:36 am
Great workout yesterday. Should be another good one tonight.

D-NUTZ
11-17-09, 3:32 pm
Great workout yesterday. Should be another good one tonight.

Yes it was...gonna kill Chest/Bis tonight.

C.Coronato
11-17-09, 5:57 pm
Thank brother. Yeah i was really missing that food. Im still eating healthy but just more variety.

Perfect. nothing wrong there my man.

D-NUTZ
11-17-09, 7:05 pm
Perfect. nothing wrong there my man.

Exactly!

D-NUTZ
11-17-09, 7:14 pm
Tuesday
11/17/09
Chest/Bis

Flat BB Bench
135x8
155x5
165x3
135x11
135x7
135x5

DB Incline Bench
40x10
55x6
55x6

PecDeck
112.5x10
100x10

Incline DB Flies
25x12
30x12

Standing DB Curls
20x10
30x10
30x10

Pinwheel Curls
25x6
20x8

15 minutes on the tredmill

Workout time was 55 minutes not including cardio.

On the BB bench..i got up to 165 then went down to 135 to work on some tips that firsthorseman97 gave me.

On the PecDeck..I started with 112.5 but started to cheat during the last couple reps so i dropped down.

I really need to bring up my chest numbers. Chest is for sure my weakest part of my body.

Off Day tomorrow...might go see that Michael Jackson movies haha. I love Michael.

Firedrake
11-17-09, 7:43 pm
You got some great work in, bro -- I sympathize about the chest -- I feel mine's pretty weaksauce, too.

Subbed!

D-NUTZ
11-17-09, 8:14 pm
You got some great work in, bro -- I sympathize about the chest -- I feel mine's pretty weaksauce, too.

Subbed!

Thanks man!

strivin for more
11-17-09, 8:45 pm
dont worry man, were in the saem boat. we got all the time in the world. that chest will grow eventually! keep it up!!

D-NUTZ
11-17-09, 9:53 pm
dont worry man, were in the saem boat. we got all the time in the world. that chest will grow eventually! keep it up!!

Im not worryin'...good point...im only 17 haha.

firsthorseman97
11-18-09, 7:44 am
We'll definitely get your chest brought up. Just keep pushing yourself every single workout, every single set. Enjoy the rest day today.

C.Coronato
11-18-09, 2:31 pm
Nothing wrong with with some drop sets bro!

D-NUTZ
11-18-09, 9:38 pm
We'll definitely get your chest brought up. Just keep pushing yourself every single workout, every single set. Enjoy the rest day today.

Oh i will. You can bet anything on that! Hope you enjoyed the rest.


Nothing wrong with with some drop sets bro!

Absolutely, form comes before weight.

D-NUTZ
11-18-09, 9:41 pm
Wednesday
11/18/09
Off Day

Off day was today. Really enjoyed it

Went to see This Is It. That Michael Jackson movie. It was pretty cool.

New Animal shirt came in today along with my straps. They threw in a pack of real gains and a bumper sticker too. Thanks guys...the sticker is now on my truck.

The Chucks came in today. Cant wait to test them out tomorrow.

Back day tomorrow....gonna destroy it!

C.Coronato
11-19-09, 11:43 am
[QUOTE=True74Seneca419;845984]

The Chucks came in today. Cant wait to test them out tomorrow.
/QUOTE]

Chuck Taylors? nice.

D-NUTZ
11-19-09, 4:08 pm
Yeah....they are pretty sweet...gonna test them out in about 40 minutes for back day. Time to tear it to pieces (not really haha)

D-NUTZ
11-19-09, 6:33 pm
Thursday
11/19/09
Back

Pull-Up Grip Lat Pulldowns
120x10
120x10
120x8
*Drop Set*
92x12

Old Skool Rowz
2 Platesx12
3 Platesx8
3 Platesx10

Reverse Grip Pulldowns
120x8
132x8
132x6

V-Bar Pulldowns
108x10
120x8
*Drop Set*
78x15

Rope Face Pulls
96x10
96x12

15 minutes of tredmill

Workout time was 38 minutes. Not counting cardio. Short but sweet.

Killed the back today....drop sets were killer.

Shoulders and Tris tomorrow...then the Weekend!

Firedrake
11-19-09, 8:25 pm
Very Nice work -- do I assume correctly that "old skool rows" are done with a greater bend at the waist?

T o m m Y
11-19-09, 8:32 pm
Strong back day bro,killed those t bar rows..

D-NUTZ
11-19-09, 8:38 pm
Very Nice work -- do I assume correctly that "old skool rows" are done with a greater bend at the waist?

They are also called jail house rows...in the corner of the gym with a v-handle. I am standing somewhat upright. Kinda hard to explain...Your probably better off asking firsthorseman97 to explain it. I was new to this exercise


Strong back day bro,killed those t bar rows..

Thanks man! First time doin those. Loved em.

Bat_Man
11-19-09, 9:58 pm
Here we go bro, lets make shit happen! Time to move some big ass weight

Firedrake
11-20-09, 12:16 am
They are also called jail house rows...in the corner of the gym with a v-handle. I am standing somewhat upright. Kinda hard to explain...Your probably better off asking firsthorseman97 to explain it. I was new to this exercise


No, that description was good -- have done 'em many times -- I wish there were a way to do it in my gym.

JustJ
11-20-09, 1:41 am
nice back work. i'm gonna be adding back in t-bar rows myself.

firsthorseman97
11-20-09, 7:32 am
You put in some great work last night. I like the intensity I saw on your face.

D-NUTZ
11-20-09, 6:34 pm
Here we go bro, lets make shit happen! Time to move some big ass weight

You bet your ass its gonna happen!


nice back work. i'm gonna be adding back in t-bar rows myself.

Thanks J! They are pretty sweet!


You put in some great work last night. I like the intensity I saw on your face.

Thanks bro! You did too.

D-NUTZ
11-20-09, 6:42 pm
Friday
11/20/09
Shoulders/Tris

Seated Shoulder Press Machine
1PPSx15
2PPSx8
2PPSx8
2PPS+25x5 PR!

Snowmen
Set 1- 45,35,25x10
Set 2- 45,35,25x12 PR!

DB Front Raises Hammer Style
20x10
20x12 PR

DB Side Raises
15x10
15x15 PR i think. Dont feel like checking.

Close Grip Bench Press
135x8
135x7
135x7

V-Bar Pressdowns
120x12
132x12 PR

Reverse Grip Cable Tricep Pressdowns
96x8
96x11 PR

BB Shrugs
225x10
275x8 PR
225x12

Workout time was 64 minutes.

Some of the PRs happened because it was a new exercise or an exercise i hardly do. But hey..still a PR! Am i right?

Snowmen are where you down the row with 45s,35s,25s doing upright rows with the plates.

Got up to 275 on shrugs and form was pretty crappy. Went back down and did some clean reps at 225.

Finally the weekend...OSU game tomorrow. Go Bucks!

Legs on monday.

Firedrake
11-20-09, 7:20 pm
Nice work! Shoulders will be feeling that for a few days!

D-NUTZ
11-21-09, 12:46 am
Nice work! Shoulders will be feeling that for a few days!

Thanks 'Drake! Not looking forward to showering tomorrow. Wont be able to lift my arms haha!

strivin for more
11-21-09, 11:28 am
very nice workouts man! and bucks? thats too bad... im a boilermakers fan... can you say biggest upset of the season? :)

Big C
11-21-09, 11:39 am
How dumb am I? I didn't even know u had a journey man....lol. My bad...good lookin shoulder and tri workout, u feelin that one?

So do u train at the same gym as Ryan (firsthorseman)?

D-NUTZ
11-21-09, 12:47 pm
very nice workouts man! and bucks? thats too bad... im a boilermakers fan... can you say biggest upset of the season? :)

Eh haha. I think it is.


How dumb am I? I didn't even know u had a journey man....lol. My bad...good lookin shoulder and tri workout, u feelin that one?

So do u train at the same gym as Ryan (firsthorseman)?

Ah not dumb haha. No problem. Thanks..im feelin in today. Pretty sore.

Yeah we actually are trainin' together.

D-NUTZ
11-23-09, 6:52 pm
Monday
11/23/09
Legsss!!!

Horizontal Leg Press
240x12
240x12
240x12
*Super Set*
Horizontal Leg Press Calf Raises
240x12
240x12
240x12

Vertical Leg Press
2PPSx15
3PPSx15
4PPSx15
5PPSx15 PR!
*Super Set*
Vertical Leg Press Calf Raises
2PPSx15
3PPSx15
4PPSx15
5PPSx15

Squats
135x8
225x6
275x5
315x2
335x1 PR!

Front Squats
135x8
135x8
135x8

Seated Calf Raises
90x12
90x12
90x15

Freaks Ham Blasters
BWx10
BWx10
BWx12 PR

Lunges
35x20 Paces (10 Each leg)
35x16 Paces (8 Each Leg)

Workout time was 77 Minutes

Weight was 232.2 lbs this morning.

335 went up somewhat easier then expected.

Legs are trashed. Chest and Bis tomorrow. Need to have a better day then last tuesday.

Firedrake
11-23-09, 7:19 pm
Ni-i-i-ice leg day. Gives me some ideas for tomorrow!

JustJ
11-23-09, 9:01 pm
You've been hittin up some volume, man. Right on.

B Con
11-23-09, 10:06 pm
Subbed.

D-NUTZ
11-23-09, 10:56 pm
Ni-i-i-ice leg day. Gives me some ideas for tomorrow!

Thanks man! Have a great one tomorrow


You've been hittin up some volume, man. Right on.

Thanks J!..This is one of highest volumed workouts ive even had.


Subbed.

Glad to have ya B Con!

firsthorseman97
11-24-09, 7:35 am
You put in a great workout yesterday. I have no doubts that today's will be better than last weeks. You are only going to go up!

D-NUTZ
11-24-09, 6:05 pm
You put in a great workout yesterday. I have no doubts that today's will be better than last weeks. You are only going to go up!

Thanks man. My legs are still pretty tight. Will probably be killing me tomorrow.

J Wong
11-24-09, 6:07 pm
Good job on the squat PR

D-NUTZ
11-24-09, 6:12 pm
Tuesday
11/24/09
Chest/Bis

Flat Barbell Bench
135x8
155x6
185x1
155x5
135x8

Incline Barbell Bench
135x5
145x4
155x3 (+1)
135x6 (+1)

Decline Barbell Bench
135x8
135x6
135x6

Flat Dumbbell Bench
65x5 PR!
65x3 *D.S.* 40x6

Dumbbell Curls
25x10 *D.S.* 20x8 *D.S.* 15x6
15x10 *D.S.* 20x8 *D.S.* 25x6

Hammer Curls
15x8

Workout time was 50 minutes

I feel my bench strength slowly coming back to me. This is good.

Never done heave DB's before so i decided why not start now.

Got a nice pump on the dumbbell curls and finished up with a slooowwww set of hammers.

Off day tomorrow....food day on thursday...gonna hit back on friday most likely.

Hope everyone has a great Thanksgiving.

D-NUTZ
11-24-09, 6:13 pm
Good job on the squat PR

Thanks boom!

firsthorseman97
11-25-09, 7:29 am
Another great effort in the gym. Have a good Thanksgiving and I should see ya Friday!

D-NUTZ
11-25-09, 9:54 am
Another great effort in the gym. Have a good Thanksgiving and I should see ya Friday!

Hey man, you too. Cya friday.

Firedrake
11-25-09, 11:35 am
Very solid work, bro -- good looking weights and volume -- I love hammer curls!

Have a great Thanksgiving -- eat enough that it turns into some solid muscle!

Big C
11-25-09, 11:38 am
Nice workout and congrats on your PR's bro more to come I'm sure.....you'll be pushing bigger weights in no time just keep eating and stay consistent w/ training.


Enjoy your holiday bro!

Bat_Man
11-25-09, 12:43 pm
Hey Seneca, good job on that PR, keep it up brother! Happy holidays as well

D-NUTZ
11-25-09, 2:55 pm
Very solid work, bro -- good looking weights and volume -- I love hammer curls!

Have a great Thanksgiving -- eat enough that it turns into some solid muscle!

Thanks Drake, have a great one yourself.


Nice workout and congrats on your PR's bro more to come I'm sure.....you'll be pushing bigger weights in no time just keep eating and stay consistent w/ training.

Enjoy your holiday bro!

Thanks C. you too!


Hey Seneca, good job on that PR, keep it up brother! Happy holidays as well

Thanks Batty!