Hello everybody,  Ill introduce myself, before i start rambling about the gym/football.  First of my Name is Mike, and im going into my senior year in highschool.  I play center in football, and i have been lifting since age 14.  Im dedicated to foootball, but personally i think im more dedicated to the gym.  I know this because during football, i still am thinking about the gym.  And at the gym i am not thinking of football, my one place to not think about anything.  The gym is my safe place, my problems vanish, and i love it.   My favorite band is the Allman brothers band.  I also enjoy listening to gov't mule, greatful dead, derek trucks band, oteil and the peacemakers, dickey betts and the great southern, warren haynes, phish, mountain, eric clapton, steeley dan, the rolling stones, metallica, and lynard skynard.  I live NY, and im currently single.  I have 2 devil sisters, they piss me off alot, but what can you do.  I will be playing football(olb-big change from center) at Michigan tech university on a 4 year scholarship.  Very excited about that, so now i will go into these workouts that i have for both, and tell you about my everyday workout life. 
 

My training looks like this:
monday, tuesday, wednesday, thursday, saturday( all lifting)
and football: monday, wednesday, and thursday(special program called FASST) 
  FASST is a program that combines speed and lifting to make you int othe best football player you can be.  It is an hour and a half program with combines ladders and sprints with bench, squat, deadlift, and powercleans. 
Five days outta the week at the gym looks like this:
monday: chest
tuesday:shoulders
wednesday: back
thursday:legs
friday:off
saturday:arms/abs
sunday: off

If you couldn't tell by now monday, wednesday, and thursday nights arent very pleasant at my house.  Its usually me on the couch with ice and a hot pad with oj and tylenol by my side.  Along with a protein shake.lol.
Tomorrow(wednesday, august 3rd) i will post my gym and fasst workout with both sets/reps/weights.  I will always post at night, what i had to eat that  day, and at the end if it was a good or a bad day.   I DONT TALK ABOUT GETTING BIG ARMS AND RIPPED ABS some if your asking me about either, dont.lol.  Before i post it, my favorite day is legs and the one i hate the most is back.  Im not too weak in back, i just feel that it is WAY  harder than anything at the gym.  Just my opinion.

Monday:(chest)
bench
incline bench
db flys
db bench
cable flys
pec dec
db incline bench
db decline bench( i dont do bb decline bench, i have no idea why.  I always get asked that, and i never know how to respond.  I just that it doesnt do anything for me, but than i do db decline, i dunno its weird.)
Tuesday: (shoulders)
Standing military press
sitting military press
db military press(standing only)
db upright rows
bb upright rows
Wednesday: back
Lat pulldown straight and curved bar
pullback
pull ups
weighted pullups
deadlifts
Thursday:legs
Olympic squat(bb)
Olympic squat(db)
leg press
leg extension
Seated calf raises
lunges(bb and db)
weighed step-ups- usually not alot of weight has my 255 body is weight enough lol, and i ALWAYS  do this last, so im usually extremely tired out from the other leg excersizes, not to use it as an excuse for the weight.

Saturday:
biceps:  
hammer curls
bicycle curls
cable hammer curls
triceps:
pulldowns
skullcrushers
tricep bench
forearms:
Lol sorry but i have no idea what the names are, but i will descibe them the best I can.
forearm pull up(bb & db)
backward pull up(bb & db)




PS::: I will be back around 1am to post my diet, my dad needs to go on the comp badly(lawyer sh*t)

Back early, sorry for that 20 minute delay, it sucks whne i dont have my own comp, but its in my room.  Before i post my diet for today, anyone who is going to compete in a sport on another lever should get a nutrionist.  I go to one once every 3 months, it really tells me if im in good shape or not.  I get a blood test done, body fat measurments, stress test, diets(good tasting, high in protein) and other stuff i need to know if im still in great shape.  I recommend that you get on if you playing any college sport, or chossing weightlifting/powerlifting as a job or obsessive hobby.

so my diet of august 2nd, tuesday. 

Morning: 5 egg whites with 3 pieces of wheat toast with fat free butter.  Protein shake( i take ON whey protein-double chocolate)
Midmorning:
protein bar, and a cup of oj. 
Lunch:  Tuna with mayo and chopped up carrots, medium size salad and 5 crackers.
Midafternoon(post  workout):: Protein shake with 5 ice cubes, skim milk, 4 scoops pb, and a cup of peach yogurt.
Dinner: 3 4oz pieces of grilled chicken, and 2 cups of rice pilaf.  Along with one cup of pasta. 
3AM:  Something ialways do is set my cell phone alarm to 3am and down a protein shake.  I cant afford to not eat for 10 hours so i do that smart thing and make it before bed, and im good to go.  I think this is a great idea, i first started it 4 months ago, when his cop at my gym(Nick, about 35 years old.  8 pack, weighed about 315 pounds with 10 %body fat.)  The dude is ****ing huge, strongest man ive ever seen(steriods, def, he admitted it.)  But still the dude is big w/o the 3 months he took steriod when he was 22.  Well im going to watch Jay Leno, have a great sleep everybody.

 
GOOD DAY!!!

Wow looks like you got your **** together bud. I'll be following your journal for sure. Post some pics too you sound HUGE.

Thanks man, yea read on.  I will post some pics, it was weird you said that because i as actully going to get a digital camera tomorrow, so that will be cool for alot of things.
-Mike

                 WEDNESDAY, AUGUST 3RD
 
 
Hello eveybody, i hope you guys and girls are having a good day so far.  Well i just got home from the gym(back day today)  and i will now post my workout. 
 
Back:
Lat pulldown(straight bar): 3 sets of 10/8/6 reps of weight with 210/230/250.
Deadlifts:  I usally do a warm up set of just the bar for deadlifts just to make extra sure if my form is correct.  I tell you if you fuc* that up, its not pretty you can get very, very, very hurt.  I had 4 set of 12/10/8/6 of 350/385/405/445.
Today i deceiced to skip the regular pull-ups and just go straight into weighted pullups(sort of on a time limit due to football)
i did 5 sets with 10 reps with a 45 on my belt. 
Than i went bac kt othe lat pulldown and did a special designed curved bar, taht i bought which is supposed to help your lats grow faster.  I dunno, looked cool, and coach told me to by it so why not.  Only 17 bucks.
Pulldown-curved bar: 10/8/6 230/250/270- its alittle bit easier to use that the stright bar becuase my hands are closer together.  With the straight bar i keep my hands as far apart as they can go. 
 
P.S.- later tonight i will post my football workout from FASST(530-7pm) and my diet as well.
 

"i did 5 sets with 10 reps with a 45 on my belt. "

Wow.

lol wow today, not wow tomorrow.  im thekind of person who doesnt feel any pain for a few days, but than when i do feel it, it hurts ALOT.
 

      FASST WORKOUT AND DIET, AUGUST 3RD
 
 
  Well i just got home from seeing some fireworks with some of my friends and i am going to share my football workout that i had this evening and my diet for the whole day. 
 
FASST:
 Even thought our fasst football program is only 1 hour and a half, it is still one of the toughest things in football ive ever had to do.  Its 30 minutes of stretching(buttkickers, quad strectch, inch worms, backwars sprints and such like that)  Than you go to the agility stuff(ladders, circles, and others things to make you fast.)- THE HARDEST PART.  doing that for 30 mintues in 95 degree weather.  Not a very fun part, most lineman say they think about quitting during this point.  To me is the hardest part about this is your in constant motion, if its not you turn you jog in place.  Tough sh*t.  Than 20 minutes in the weight room and 10 more for extra sprints( such as indian, sucisides, and crab runs.) 
So today i did(weight room)
FRONT SQUAT:
1 set of 10- 185 pounds(only second time doing these, there quite tough)
3 sets of 8-205/225/ 225 again.
STANDING DB MILITARY PRESS: (THEY CHANGE IT UP ALOT)
1 set of 12, 85 pounds
2 sets of 8, 90 pounds
1 set of 4, 105 pounds
  That was all for the weight room for football, not a long workout, but it gets the job done, i will def be feeling it tomorrow. 
       DIET:
 
MORNING:  5 egg whites, with a whole wheat english muffin.  Glass of skim milk with one scoop protein shake.
MIDMORNING: Met-rx protein bar(chocolately caramel) and a cup of cheerios.
LUNCH: Turkey breast sandwich, with mayo and lettuce, with 1 1/2 of wheat rice.
POST WORKOUT:  Protein shake with 5 ice cubes, yogurt, 1/2 apple, and pb. 
DINNER:  Tuna with lettuce, and 1 1/2 pasta.  Large salad.
3AM:(just made a protein shake) set my cell phone alarm, and am ready to wake up at 3am and down a nice, cool, protein shake.  Night all.
 
PS- if your wondering what protein i take- ON whey protein, double chocolate.  GOOD DAY!!!

               THURSDAY, AUGUST 4TH, 2005
 
Hello all, hope your day is going well.  Just got home, so i give you the scoop inside Mike's workout day.  Well i went to the gym, and also had fasst so it was a very busy day(as usual) 
at the gym i did:
Legs:
Squat: 1 set of 12, 225 pounds, 1 set of 10, 285 pounds.
2 sets of 8-315 pounds and 1 set of 7, 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 6 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:
4 sets of 20 steps each foot with 50 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.
 That was my gym workout, than i went to fasst for football, quite hard as it was yesterday.  But in the gym we just do deadlifts.
1 set of 10 with 315 pounds
3 sets of 8 with 335 pounds
 
             Diet::::::::
Breakfast:  2 cups of cherrios with strawberries and a protein shake with water.
Midmorning:::: Met-rx caramel protein bar and a banana.
Post Workout:  Protein shake with 6 ice cubes, pb, yogurt, and a banana.
Lunch:  Chicken (grilled) with a large salad.
Dinner: Turkey burger with 1 1/2 rice and a small salad with raisins.
3am- protein shake as usual.
 
Good night. Good day
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Nice journal.  I agree with No Quarter... you sound huge.  Be sure to furnish us with some pics.

Thank you, i just need to get a camera.lol.  I had a camera phone but it got wet about 2 weeks ago, so it doesnt work, and i need to order a new one.  But im probably going to get a digital camera on my own, cause camera phones are starting to annoy me.
 

                 FRIDAY, AUGUST 5TH. 2005
 
DAY OFF!!!!!
  I don't think that i have deserved a day off this much, in forever.  With football, working out, and my new job it really is taking a big piece outta me.  I have a new found respect for the older bb'ers on this site that have kids, work all hours, and find time to workout.  Must be tough!!!!!!!  I first found out tonight when i went to the movies, and fireworks with my friend Christina  tonight, i fell asleep at the beach.  It must have been a great fireworks display, really kept me awake.lol, no ive really been working hard, and this is showing me that, because if i didnt work this hard i wouldnt be sleeping at 10:30 lol.
   Diet:::::(it sucked today, at the end of the day i cheated so much its not funny, im sorry lol.
 
Breakfast: 3 sunny side up eggs on 3 honey wheat rolls.  Protein shake
Midmorning:  Protein bar and a nice cool green delicious apple.
Lunch: Tuna with diced carrots on wheat sub.  Medium salad.
Post workout:  Protein shake with, 6 ice cubes, apple, yogurt, and pb.
Dinner:- i had like 5 dinner in a scale of 3 hours so here goes.  Went t oethe diner with my friend Jon ad had 2 hamburgers.  And onions nothing else.  Went to cosi with christina and we shared a pizza, lol being a girl she didnt have alot, i killed it, like 5 slices of it(small, but still 5)  And some gay ass spinach roll with i still ate, lol w.e
3am- protein shake.-skim milk premade
 
Night everyone.
 
 
 

                Saturday, august 6th.2005.
 
After yesterdays great day off, I believe I had one of my best arm workouts in my 3 year working out career.  It felt great to be back at the gym, but i felt those 3 dinners from last night.  Boy, did my stomach ever hurt this morning, kinda like my body wasn't expecting that kind of food to be eaten.  But w.e i did cardio to make up for it, i guess it did cause i just weighed myself and im now 254, gotta change that on my signature.  Alright heres my workout.
 
Cardio::::Usually i do not warm-up but because of my dinner(s) last night i felt in the mood. I did 15 minutes on 11 incline and 13 out of 15 speed on the elliptical.  Burned 103 calories, not too bad. 
 
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.  What you do is pick up the lighter weight and do 10 curls with each arm, pick up the heavier weight and repeat, than get the lower one again and repeat.  Than stop.  Its a great workout, and you do 3 sets of those.  Im sorry if that isn't the right name, my friend Richie, who showed this is to me abotu 7 months ago called it that, so i call it that.  I like the gains from it, i stopped it for a month 4 months ago, but now i picked it up again.
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, my biceps kill whenever i do these, i love them!!!
 
 
TRICEPS::::::::
 
Tricep bench::: 3 sets of 12/10/8 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 100/100/135(big jump it killed me) 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::  2 cups of cheerios, and protein shake with 5 ice cubes and pb. 
Midmorning::::  Protein bar with glass of oj.
Lunch::::Turkey breast sandwich on white bread with mayo and a small salad.   
Post workout::  Protein shake with 6 ice cubes, vanilla yogurt, pb, graham crackers, and green grapes.
Dinner:::Steak with corn on the cob and potatoes. Medium size salad with raisins.
3AM::  protein shake with skim milk.
 
 
 
 

                Sunday, August 7th.2005.
 
Another great day off!!  I was mostly a blob today, but i kinda liked it.  First off i went to the grocery store to buy some food, which is always fun.  I did happen to get some cardio in because i walked from town to town(about 3 miles) with some friends for lunch, because my car is in the shop, it sucks but i gotta get that sh!t fixed. 
                   DIET:::::
MORNING:::: Yogurt with grapenuts and a protein shake with grapes and skim milk.
MIDMORNING:  Protein bar and some apple juice.
LUNCH:  Turkey sandwich on a honey wheat wedge with lettuce and a small salad and some baked potato chips.
AFTERNOON SNACK: 2 cups of popcorn and a protein shake.
DINNER: 3 pieces ofgrilled chicken breast and 2 ears of corn.
EVENING SNACK:2 apples and a protein shake with skim milk and 4 ice cubes.
 
I will be back at the gym/FASST for football tomorrow.
 
 
ps... im going to LBI for some beach time with my friends wednesday and thursday, wont be here too post/ go to the gym.