Connelly's Journal

Thanks Smoundz, that means alot from you. Although I still have a long ways to go..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Finally think i'm ready to start posting all my workouts again..since football is over and all, i'm lifting MWF and running TT, possibly going on runs on the weekend, depending on how busy I am, I am planning on bulking some again, but not 45 lb. like last year, should be a pretty clean cut up to 175-180 and I plan on starting to post my workouts Monday..just kinda another update thing, but I should actually continue my log monday.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


Finally think i'm ready to start posting all my workouts again..since football is over and all, i'm lifting MWF and running TT, possibly going on runs on the weekend, depending on how busy I am, I am planning on bulking some again, but not 45 lb. like last year, should be a pretty clean cut up to 175-180 and I plan on starting to post my workouts Monday..just kinda another update thing, but I should actually continue my log monday.

Looking forward to the updates.  How did football go?  A "do again"?
Nice weekend and good workin' out!  :)

Thanks J, I haven't talked with you or anyone else on here in a while, everything been going good? I'll for sure be playing again next year, pretty much limited down to only playing football and track competitively, and football is a priority over track, i'll definitly be playing it through highschool at the least.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Ok, first posted workout of my clean (not TO strict) bulk:
Dynamic warmup
Dot Drill
Squat
135x10
135x10
135x10
Power Cleans
95x4
115x4
135x4<--PR
Bench
135x6
145x6
135x5

Numbers weren't amazing, but had a pretty tough circuit inbetween each set, felt like a pretty good workout. Although Tuesday is normaly a running day it is supposed to rain tomorrow, so we may be lifting instead. Either way i'll post the workout up. Also gonna try and start posting what I weighed in the morning everyday, I wanna get up to 175 ish (more if I could grow..damn being 5'7"-5'8" sucks..doctor said I should be 6', but my dad is 5 9 and mom is 5 5, so idk I just wanna get to atleast 5 10.) Really gonna focus more on explosiveness and speed this offseason, although still trying to gain some mass of course..it all kinda depends on how it works out, just trying to get more athletic and decide whether I want to stay at linebacker or move to RB. I really like training for the football season more than actually being in the football season haha it's weird..idk anyways pretty good day.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Weighed 153 this morning. Workout not even worth posting..mostly because I suck at incline bench, deadlifts/squats didn't go that well..no school tomorrow, will be running on my own, and either lifting thursday or friday and running the day I don't lift. I also might come to some indoor track practices for some more conditioning.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

154.5 today.

Lifting
Split jerk
barx6
65x4
70x4<---IDK, this was one of the lifts we were supposed to do today in class..doesn't seem like a great lift tbh with you.

Hang Clean
95x4
115x4
125x2<--Was actually that heavy, but didn't bring it straight up the 3rd rep, so I couldn't come under it. Been liking Power Cleans more lately, I always go back and forth on which is better.
Supersetted with 1x10 of tricep extentions (I think thats was they are, where you lay on your back with 2 dumbbells with your elbows pointed at the sky, then straighten your arms, then go back down and repeat) and 25 crunches.

Bench
135x8
140x(forgot 4-6 somewhere around there)
145x2 <--Terrible, failed 3rd rep, got 6 reps at 145 3 days ago..but there was a combination of things that could have caused this..

Was supposed to do dips afterwards, but after the poor bench performance I just skipped them.

Finally running tomorrow, although it may be rainy, he said we will be running pretty much no matter what though. Gonna actually go heavy on squats next week, because they really need some improvement.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Bench
barx10
135x4
145x7<--PR

OH Press
85x5

BB Curls
65x8

Leg Curls
35x12
35x12

Did some different stuff trying to loosen up my wrists, was going to front squat, but my wrists are a ****atm since I haven't been cleaning much until this week, will be working on that. I am done lifting until monday, except I will be doing a squat workout saturday. Should have a running workout to post tomorrow.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Couldn't run, because it was pooring rain, both gyms were taken up by freshman PE class+ Team sports class, and another class (I think it was a freshman gym class) was taking up wellness center thing, so we were forced to do a light day, it was a very light day, mostly to just get a stretch in and get the blood flowing or whatever (I guess it would be like the wednesday workouts in the texas method routine?). We also did some ladder work, and dot drill work. I am going to try and do some front squats tonight for some wrist flexibility, and get a good back squat workout in tomorrow.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Front Squats
barx5
95x3
115x5
135x3
155x3
185x1<--PR didn't feel to hard, tried 2nd rep, couldn't get it, could probably get atleast 195..wrists already feel pretty damn good, might go 2-3x a week (not including what we do in weight lifting class) and do a few sets of front squats for wrist flexibility for the next few weeks, really like front squats.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Weighed 156.5 this morning (: Buying new creatine, whey, and maybe a multi-vitamin tonight. This is about to be a great bulking season.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Got a tub of whey and creatine today, already got 4-5g of creatine in today, but now that i'm lifting at school I finish lifting around 1:20 and couldn't drink whey till like 3:30-3:45, so idk what I am gonna do about that, any ideas?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


Got a tub of whey and creatine today, already got 4-5g of creatine in today, but now that i'm lifting at school I finish lifting around 1:20 and couldn't drink whey till like 3:30-3:45, so idk what I am gonna do about that, any ideas?

Keep the whey in a shaker bottle and add water from a drinking fountain after you are done lifting?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

SEOINAGE

connelly


Got a tub of whey and creatine today, already got 4-5g of creatine in today, but now that i'm lifting at school I finish lifting around 1:20 and couldn't drink whey till like 3:30-3:45, so idk what I am gonna do about that, any ideas?

Keep the whey in a shaker bottle and add water from a drinking fountain after you are done lifting?

Thats a really good idea actually. I'll definitly start doing that.
 
Squats
155x3
165x3
175x3
185x3<--PR well for ATG squatting, i've done more at parallel.
 
Power Cleans
125x3
115x3
125x2<--Could have done 3rd rep, but didn't..
 
Bench
150x3
155x3
165x1<--so close to 2nd rep, should have just used 160 and tried to get 3 reps, still keep forgetting i'm a little weaker now than before football.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

300mx3 (not very fast pace..)
Sled Work
Ab work
Track practice
4 stadium stairs (all the way across the stadium and back=1)
3 sets of Stair jumps (9 sets total, 3 with both legs jumping once every 4 stairs, 3 with right leg, and 3 with left leg each jumping every 3 stairs)

Some shot put throwing, although I still have no form..I liked it, not to intense..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Wow, today was a really light day..
Pullups 1x8 (was supposed to be 3 sets, but tbh didn't feel like it..
Split Jerk (Curls inbetween sets)
65x3
75x3
95x3<--Still pretty light, just making sure the form stays good, plus I really don't feel like this is a very helpful lift..so it's kinda stupid..I mean I guess it helps with explosion a little, but just seems kinda dumb..
Deadlift with shrugs at top (lunges/crunches inbetween sets)
135x3
145x3
155x3
165x3<--These were so light, I will actually go heavy the next time..
Couldn't get to incline, was gonna do incline and front squats at home, but it is raining, so we will probably lift tomorrow..I have track tomorrow to, idk if I am gonna stick with it..we'll see.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Wow, I need to work on dot drill, mine isn't very good right now, which I guess says alot about my lack of quick feet, really do need to work on it though, its how a friend of mine got noticed, and ended up getting a scholarship to play at an ACC school..ok so we didn't even lift today, so I could have yesterday..

Ladder work

Ab work <--Pretty good workout

Agility/short sprint work

Will be lifting tomorrow.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Squats (supersetted with lat pulls)
165x3
175x3
185x3
195x3<--PR

Lat Pulls (supersetted with squats)
110x6
120x6
130x6

Hang Cleans (supersetted with DB triceps)
95x3
115x3
135x1<--Not heavy, but really not been liking hang cleans lately, so I was like whatever.

DB triceps (supersetted with hang cleans)
15x8
15x8
15x8<--Light need to up the weight.

Bench (supersetted with GHR)
150x3
155x3
160x2 <--Close to 3rd rep..still getting some of my benching strength back..expecting this to go up a fair ammount though

GHR (supersetted with bench)
BWx8
BWx8
BWx8

Got up to 160 last night, first time up to 160, although I always use my weight in the mornings..weighed 158.5 this morning. Feeling pretty good, although my whey tastes GROSS..creatine seems to be working well though.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Rough overview of the next week or so: Get a good squat/incline bench workout in this weekend, work on getting back to strength before football, and get a good sprint/pylo workout in, rest the rest of the weekend, Lifting Monday Wednesday, and Friday, Running along with ab work Tuesday, and Thursday, staying on the creatine for a while, feel really good, actually feel like its helped me running wise, one of the fastest/ most explosive kids in my weight training class at my school.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."