T Nation

Back in the Game


#1

prologue:
This will be my first log. I have taken notes of training and diet in the past but no real, thorough log book. I'm going to keep training and diet info here.

History:
I started playing football in grade 12 at age 17 (2009), i had zero playing time but started working out. prior to this i had very little athletic ability or experience aside from soccer in grades 1-4, which i also sucked at. i played football during the summer on a local team, when i returned to high school for a 5th year (2010) i started at right guard and inside linebacker, played on all specials teams, and at the end of the season i was awarded the coaches award (dedication, leadership, etc) and the most improved player award, but missed the first team all city by 1 vote at both positions. currently I'm 19, in university studying kinesiology, i coach the senior linebackers at my high school, and I'm on the defensive practice squad for my local CJFL team. I haven't worked out consistently since fall november of 2010, i did maintain a fair bit of my strength, but put on a lot of fat since then. in the last 3 weeks I've got back into the lifting game my current stats are listed bellow.

Stats:
*all measurements are impereal unit (foot, inch, pound)
ht: 5'10"
wt: 225

lift / previous pr / curent lifts / goals: jan/1/12
dead lift: 415x4 / 365x1x2 / 450x1
squat: 365x2/ 315x1 / 375x1
BB bench: 315x1 / 225x2 / 315x1
OHP: 165x1/ not sure/ 180x1
clean: 185x5/ 155x2/ 225x2+
C&P: 145x5x5/ not sure/ 155x5x5
40y: 4.9/ 5.4/ <4.9
BF: 20% / 25+ % ? / 18%

let me know what you think of these goals.

Goals cont'd:
strength gain and fat loss, i believe i will lose a lot of the fat just by starting to lift again. i want to accelerate better, be faster, more explosive.

Plan:
Right now i don't have a gym to work out in, free membership at the university but transportation is an issue, free workouts at the high school, but getting there while its unlocked is an issue. don't really want to pay for the generic gym around the corner. As of right now i do not have a workout schedule or a diet plan, shame on me, to come asap any input is highly appreciated, my workouts have always been centred around a few sets of singles, doubles and triples, occasionally up to 8 - 15, of the big compound lifts, with assistance work much less frequent. I'm starting this log as a tool to get my self serious and on a schedule again.

once more, any insight from you guys is likely greatly appreciated.


#2


back


#3

front


#4

15 minutes of fast walking, as posted by Chad Waterbury
wow my ankles are sore.


#5

today after a few months of casual looking, i found some heavy chain in a yard sale, guy was a janitor somewhere and took it when he retired and never found a use for it, got it for $50


#6

barbell rows
65x8
115x8
155x8
175x6

shrugs
175x8
230x6
230x3

dumbell shrugs
55x8: right, left
75x10: R,L
95x6: R,L
125x4: R,L

db rows
75x8: R,L
105x6: R,L

fighting pull-ups
bodyweight
3 reps then 15 partials (fighters)


#7

30 minutes pre-workout:
- gatorade powder (33g carbs)
- 1/2 teaspoon beta-alanine
- creatine
- 200mg caffeine
- in 16 ounces water
intra-workout
- 50g whey at beginning
- half protein bar (30g protein, 6g fat , 26g carbs: per whole bar) near end of workout
- in 12 ounces water
post-workout
- 16 ounces water
- other half protein bar


#8

2 bowls of grandmas chilli, and a slice of multigrain bread and butter


#9

OCT 4th 2011 12:10
more of a note to myself,
right now training in basement or high school 3 times a week, basically doing deadlifts 3x5 first day, squat and bench same numbers on second and third day
more to come


#10

bench press, real quick workout, with 30-45 sec rest
65x20
115x15
115+55lb chains x 3 sets of 5
155+55lb chains x 5
x 3 hit the safety thing with the weight
x 5

pushups, 20 minutes later
20
2 mins
15
2min
10
1min
10


#11

pre work out
33g c from gatorade powder
1/2 teaspoon beta alanine
200 mg caffein
creatine

post workout
25p from whey

30 min post
protein bar 8f, 24c, 30p


#12

posterior chain.

dead lifts
45x5
95x5
135x5
185x5
225x2x2
275x2
315x2
365x1
365 55chains (420)x1
435x1 PR

power cleans
45x5
95x5
135x5x2
185x2x2

RDL
135x5
185x3
225x1
185x3
135x5

foam rolled the hips


#13

bench press
185 x 5 sets of 10

skull crushers
50 x 14 12 10

pushups
10 x3


#14

dinner
protein shake while the rest was cooking
nectarine
glass of milk, 2000 iu vitamin d, 500mg vitamin c
3 eggs omelette, splash of milk, some turkey, some cheddar, salt and paper
hand full of baby carrots, spinach greens, broccoli
glass of milk
banana


#15

7:30 am
oatmeal and raisins with milk.
sausage and egg muffin


#16

12:00 noon
chicken fingers, chocolate milk shake,

3:30
squats, just playing around
135x5
135chainsx5
185x5
185chainsx5
500mL water

5:00
chicken fingers, 8 pieces of sushi, 1L water

6:30-9
football practice, lots of sprinting today

9:30
lazy mans tuna casserole,
can of tuna half a bag of egg noodles, cup-ish of broccoli, some baby carrots, cream of mushroom soup mix.

11:34
3 caps ZMA
2000 iu vitamin d
600mL water


#17

woke up late and rushed to school, who needs breakfast anyways...

1:20
protein shake
banana
some baby carrots
2000iu vitamin D
500mg vitamin C
3 eggs, scrambled
some lunch meat, turkey and ham
glass of milk


#18

pre workout, 2:00
200mg caffein
33g c from gatorade powder
1/2 tsp beta alanine
5g creatine
500 ml water

during workout 700ml water2:30

post, 3:30
protein shake


#19

squats
45x5
45x5
95x5
135x5
185x5
225x5
275x5
315x4 i waited to long at the bottom of the 5th, muscled it to my sticking point and dropped, should had it. still a rep PR
330x1 275+55 chains, first time squatting with chains and felt to weird, will have to do a whole work out chains in stead of the last attempt

i have videos of all sets I'm what should i post for critique? i was thinking 275 and 315


#20

315x4 squat
counted plates at beginning just so i know which video is which.. its probably sideways, can't figure out how to edit them on the computer