Mikes weightlifting/football journal

                     Monday, August 8.2005
 
Just got out of the shower, so i thought id post my routine for this mornings workout.  BTW today was an amazing chest day, sort of the days like keep you going when you get "tired" of the gym.  And dont give me an bs that you dont, i know i sure do. 
 
Chest::::
Bench:   4 sets of 10/8/8/6(warm-up just the bar not included)  with 225,275,275,275.
Incline bench: 3 sets of 12 with 205 pounds.
DB bench: 3 sets of 10 with 105/115(2x)
Cable flys:4 sets of 10/8/8/8 with 90/100/100/110
Pec dec:3 sets of 250 pounds.
Decline bench: 3 sets of 12 with 205 pounds.
 I will be back after footbal lto post that workout and my diet for the day. 
 
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

                    Monday, August 8.2005 
 
 
         FASST has now been going on for 7 weeks and one day, and today was by far the hardest day ever.  It was originaly only an hour and a half, which seemed like a long time during the practice, but on a 95 degree humid hot NY day, they decide to push it to 2 and a half hours.  Lucky lineman.  They Give us a test, people who run a 40 in under 5 seconds dont need to do agility for SO LONG.  I get a 4.8, pretty damn good for a 254 pound lineman-turning olb next year.  So i need to be quick.  So i only have to do agiltity for an hour instead of an hour an 15 mins, big woop.  so i workout and more.
Squat and cleans, dont have the weight sorry, forgot my notebook, usually i bring it but i forgot. 
             Diet:
Morning:  2 cups of cheerios and a protein shake mixed in skim milk.
Midmorning: oj and protein shake.
Lunch:tuna fish with carrots and crackers(whole grain)
Postwork:  Protein shake with 5 ice cubes, pb, graham crackers, and yogurt.
Dinner:  Chicken breasts and rice.
3am: shake with skim milk.
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

             Tuesday, August 9th.2005
 
 
Sup, well today was a good day at the gym, i was kind of distracted about i dont know, but i still got it done.  It was shoulders...
 
Standing military press: 4 sets(including the bar as warmup) with 45/135/185/185 pounds.
Sitting military press: 4 sets (not including warm up) with 135/155/185/225
Standing db military press:  3 sets of 75/80/85 pound with 10/8/8.
Db upright rows:  3 sets of 10/10/8  with 55/60/65 pounds.
BB upright rows: 4 sets of 12/10/8/8 with 95/100/115/125
 
 
Be back at a later time today to post diet the day.
 
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

Diet went as following for 8-9-05::::
 
Breakfast:  4 egg whites and one egg yolks with 2 pieces of wheat toast with jelly.  Protein shake with water.
Midmorning:  Protein bar and gatorade.
Lunch:  Tuna fish sandwich on a honey wheat with lettuce and a medium salad.
Post workout:  Protein shake with 4 ice cubes, yogurt, pb, and grahman crackers.
Dinner: turkey burger on a wheat roll with 1 cup salad and 1 cup rice.
3am: protein shake with skim milk.
 
PS:  Ill be away in LBI for the next 3 days/2 nights  post when i get home.

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

               Friday, August 12th.2005
Im back, i love the beach.  lol, im not one of those pretty boys who suntan all day, i love surfing.  Its so fun, you catch waves while all the girls watch.  Can life get better???, so im home, got to the gym, which was def hard.  I have to say going to the gym with a sunburn is not fun, i dont know how i get a sunburn on my back from wearing a wetsuit all day, but i did.  I think i slept  on my porch without a shirt and thats how i got it.  I had to do legs today, putting a 335 pound bar on your sunburn back HURTSSSSSSSSSSSS ALOT!!!.  But i did it w/o those neck protecters.  Those sh!ts are for girls, i make fun of everybody who uses them, so if you do (and you a girl) YOUR A BITCH!!(no offense to the woman bb on this site, who i respect very much)
Legs:
Squat: 1 set of 10, 225 pounds, 1 set of 9, 285 pounds.
2 sets of 8-315 pounds and 1 set of 8, 335 pounds.
Squat(DUMBELLS):
2 sets of 10, 1 set of 8, 2 sets of 6.  Of 95,100,105,110 pounds. 
Leg press:
1 set of 15 with 630 pounds
1 set of 10 with 700 pounds
2 sets of 8 with 750 pounds
1 set of 7 with 805 pounds.
Seated calf press:
1 set of 20 with 225 pounds
2 sets of 15 with 275 pounds
1 set of 8 with 315 pounds
Weighed step-ups: 
3 sets of 25 steps each foot with 55 pounds.
BB Lunges:
1 set of 30 steps with 135 pounds
2 sets of 25 steps with 155 pounds
2 sets of 15 steps with 185 pounds.
Leg Extension:
1 set of 15 with 160 pounds
1 set of 12 with 180 pounds
2 sets of 8 with 220 pounds
1 set of 4 with 250 pounds.
diet on the way later tonight.
 
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

Diet for the 12th of August.
Breakfast: 4 egg whites and one yolk on 3 pieces wheat bread.
Midmorning:  protein bar and cup of apple juice
Lunch:  Tuna sandwich with a large salad.
Post workout:  Protein shake with skim milk, 7 ice cubes, almond butter, and 3 grahman crackers.
Dinner: grilled chicken and 2 ears of corn.
3am:protein shake wit hwater.
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

            Saturday, August 13th.2005
 
Well hello there, today was a good day.  VERY HOT, There is a bank directly across the gym that has a clock and all that other sh!t on it, and i always looks at it.  And at 12:34 before i got into the gym it was 114 degrees, thats not possible but it was def like 100.  Wasnt too humid, but still it was frigging hot for NY.  Today i worked out my arms......
 
 
Biceps::::
 
bicycle curls, if your not familar with them what you do is you pick out 2 sets of different dumbells to curl with.  I took a 40 and 45.  
  Hammer curls::::  3 sets of 10/8/6(each arm) with 40/45/50( i might have only gotten 5, but i dont remember)
Cable hammer curls(my favorite):::    12/10/8/6 each arm- with 95/100/105/115.  Very hard!!!  
 
TRICEPS::::::::

Tricep bench::: 3 sets of 10/10/9(wasnt trying for 10, trying for 8 but i got 9) with 135, 155, 165 pounds.
Pulldown(straight bar):::4 sets of 15/12/10/8 with 100/110/115/120. 
Curved Bar::::(seems MUCH harder to me, the weight drops alot and i have no clue why.  I have been doing it the same time as the straight bar.  I can't figure it out)
3 sets of 10/8/8
with 75/80/85.  Triceps KILL after that set, almost makes me go home, but i had to do forearms so i did. 
 
 
FOREARMS::::::
 
 
Behind the back-wrist curls::::
4 sets of 12/10/8/6 with 100/125/135/155.
Dumbell one arm wrist curls::: 3 sets of 10/8/6 with 35's, 40's, and 50's.
Reverse wrist curls-Barbell's::: 3 sets of 12/10/8 with 135/135/145
 
Diet:
Morning: 5 egg whites on oatmeal(new thing) bread, with a protein shake.
Midmorning: protein shake(ran out of protein bars, gotta get some more at CVS tomorrow) and an orange/banana.
Post workout: protein shake with 5 ice cubes, almond butter, 3 grahman crackers, and 2 apples. 
Lunch: Large salad and 2 pieces of grilled chicken.
Midafternoon:  An orange with 1/2 tuna.
Dinner: Turkey burger with 1 cup pasta and 1/2 cup rice.
3am-protein shake with skim milk.

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

          Sunday,August 14th.2005.
Off day today, felt good to have alittle break before football goes from 3 days to 4 days this last week we have FASST, than on the 22nd, we start 3-a-days.  Its gunna be hell, but its well worth it in the long run.  Tomorrow is chest-just a heads up.
 
Diet:
Morning: 5 egg whites, 2 yolks on oatgrain bagel. 
Midmorning:  Protein shake with skim milk.
Lunch:  Large salad and 4 pieces of grilled chicken.
Post workout: Protein shake with skim milk, some water, grahman crackers, and a peach.
Dinner: 2 pieces salmon and a small salad with a cup of rice.
2am: protein shake mixed with water.
 
 
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

          Monday, August 15th.2005.
 
 
Chest::::
 
Bench:   4 sets of 10/8/8/6(warm-up just the bar not included)  with 225,275,275,275.
Incline bench: 3 sets of 12 with 205 pounds.

DB bench: 3 sets of 10 with 105/115(2x)
Cable flys:4 sets of 10/8/8/8 with 90/100/100/110
Pec dec:3 sets of 250 pounds.
Decline bench: 3 sets of 12 with 205 pounds.
I will be back after footbal lto post that workout and my diet for the day. 
be back later to post fasst and diet.

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

Fasst was good today, it was actully below 80 degrees, so it was quite nice to do some excersize with a nice "cool" temp.  We did squatting and powercleans, i forgot the weight but i know for the squats we did-10/8/6/6/6/4 reps(ALOT) and powercleans-10/8/8/4/4.
 
Diet::
Morning:  6 egg whites and a protein shake with water.
Midmorning: Met-rx protein bar and an apple.
Lunch: Tuna on rye bread with a medium size salad.
post workout:  Protein shake with skim milk, peach, graham crackers, and some green grapes.
Dinner:  3 pieces of grilled chicken and 2 cups of sweet NJ corn.
3am:shake with skim milk.
 
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!

Ive taken 2 days off because ive been quite sick, ill post tomorrow when i get back to the gym.
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!