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| IronMass Forums acbrits08 Football Log: The Final Season Workout Logs Discuss acbrits08 Football Log: The Final Season in the Bodybuilding Science forums; "The man at the top of the mountain wasn't placed there; he got there by a long, hard climb." I stare at those words and realize the ... |
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12-04-2007, 02:03 AM
| #1 |
| Pro Stature  Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72    |  acbrits08 Football Log: The Final Season  "The man at the top of the mountain wasn't placed there; he got there by a long, hard climb." I stare at those words and realize the monumental task I have in front of me, that my team has in front of us. We are at the bottom of the mountain right now, and the only place we want to go is up. What a better time to do it than my final go-around, The Final Season, the last time I'll ever play football for the rest of my life. Last year's 2-8 campaign, our worst record in 46 years, is simply not acceptable. The tradition that we hold here is well above and beyond any other school that I know of. We're a part of the MIAA, the oldest athletic conference in the nation. Though the days of us being able to stand toe-to-toe with the University of Michigan, the days of us beating Notre Dame twice in one season at South Bend, and the days of us waxing Michigan State University by a score of 76-0 are long over, the tradition, the pride is still there. This next year is going to tell a lot about the future of our program. Every team has a down year, but this year was different, as the normally mediocre programs were at the top of the mountain, and the normally great programs were at the summit. This next season will be the signaling of whether this was truly a change of the old guard to a new one, or if it was a fluke. Personally, I say it was a fluke. We have won the MIAA a record 33 times. Our next closest only has 17 championships. In 1994, we won the ultimate goal, the NCAA Division 3 National Championship. This season is all going to be about our return to glory. This season will bring about our 34th MIAA Championship, and a return to national prominence. This is the time when we regain our ability to compete against Mt. Union, and start to get some of our recruits back from Grand Valley, Saginaw Valley, and Northwood. This is OUR TIME. This log is going to explore my personal journey to get the absolute most out of my body. The banner says it all, the goal is still to play on Saturdays, to contribute to a championship football team out on that field. This is my year to shine, and I will do everything in my power to accomplish that. Current Stats: Stats: Height - 5'11 Weight - 23 BF -20% Defensive Linemen at a Division 3 school Goals - There are no more short-term or long-term goals, this is it. First order of business is to strengthen my ankles so that they can hold my feet better, which will keep my feet from hitting the ground so hard while I'm walking and help stave off shin splints. Other than that, I want to get up to linebacker speed, I want to drop some bodyfat off, I want to be in the best shape of my life, and I will be aggressive to the point of no return. That's about my main goals. Supplements: Animal Pak Purple Wraath ON Whey Protein Creatine Monohydrate Glutamine Program Layout: Sunday - Conditioning Monday - Chest/Shoulders Tuesday - Legs/Back Wednesday - Off Thursday - Chest/Shoulders Friday - Legs/Back Saturday - Off We use a computerized print-out that gives us our weights, reps, and sets. It will start out high rep and pyramid down to low rep. For conditioning, I plan on using a combination of circuit training, plus the Vertical Jump Bible Intermediate Program (used for reactive strength) on Tuesday and Friday. Main thing I will be doing will be looking for feedback and whatnot. The lifting part is mostly set in stone, but I am open to suggestions for improvement. The big thing is, don't get offended if I don't take your advice and change something, as I have to believe 100% that changing it will make me better. I'll be cutting to begin with *shudders* to drop some bodyfat off. On a final note, while some things may seem different to some of you, the big thing to remember is that training for athletics is a completely different ball game than training for bodybuilding, so while some things may seem off in left field (especially having to toe the line of overtraining every day), they are for the benefit of an athlete. Look forward to having ya'll along. GO BRITS!
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-04-2007, 02:03 AM
| #2 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Testing Day 1 (11-26-07) PreWorkout Nutrition Teriyaki Chicken Steamed Rice Warm-up 5-Minute Jog Static Stretching Dynamic Stretching Workout Bench Press
Bold lettering indicates my testing set PWO Nutrition 2 Scoops ON Whey 2 Nature Valley Granola Bars Thoughts A nice little "welcome back" today. The whole point of this was to warm up, then go to failure on an exercise between 1-10 reps so that coach can plug numbers into the computer to print off our workout. All I can really say for today is that I didn't lose very much strength during season AT ALL for this portion, which is a huge plus! We'll see how things go tomorrow with squats, as I couldn't do much because of my knee injury. Thanks for reading! 
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-04-2007, 02:04 AM
| #3 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Testing Day 2 (11-27-07) PreWorkout Nutrition Grilled chicken breast Steamed Rice Warm-up 5-Minute Jog Static Stretching Dynamic Stretching Workout Lat Pulldown
Bold lettering indicates my testing set PWO Nutrition 2 Scoops ON Whey 2 Nature Valley Granola Bars Thoughts Pretty good on squats considering I haven't hit it truly hard since July when I started having knee problems. Everything else was around where I expected, Straight Bar Curl kind of shocked me because I hadn't done any bicep work really lately, so that's one thing to halfways focus on, even though those aren't important for football. Not too bad...time to just go on my own for another week and a half, then we're back on the program. Will be starting the Vertical Jump Bible program on Tuesday though, so watch for that.
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-04-2007, 02:04 AM
| #4 |
| Pro Stature  Join Date: Apr 2006
Posts: 1,021
Recipes: 1 Rep Power: 50 | Re: acbrits08 Football Log: The Final Season Haha awesome man, I was wondering where you had gotten to! This log shall be epic!!!! :sparta:
__________________ Accomplishment tastes better than cheesecake.  Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D:  Status: Gaining back strength and size after tonsillectomy My Training Log |
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12-04-2007, 02:04 AM
| #5 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Week 1: Workout 1 PreWorkout Nutrition 1 sausage egg and cheese bagel (so ****ing sue me I haven't slept) 1 cup coffee Warm-up 5-Minute Stationary Bike Static Stretching Dynamic Stretching Workout Bench Press
DB Incline
DB Military
Upright Rows
CG Bench
Cardio 30 minutes on eliptical *Warm-up **PR Red Lettering means I did not accomplish the number of reps I was attempting Black Lettering means I accomplished the number of reps I was attempting Green Lettering means I accomplished beyond the number of reps I was attempting PWO Nutrition 2 Scoops ON Whey 1 Cup oats 5g Creatine Energy - 7/10 Focus - 9/10 Intensity - 10/10 Burn - 10/10 Overall - 9/10 Thoughts Welcome back! First day back into full workout mode. I did this going on zero sleep (hence the needing coffee to stay awake), so that's why my energy levels were fairly low. However, intensity was off the charts, as was focus for some reason. Great workout to come back to. Very happy with my numbers in general. Went beyond my reps for the ones that counted, gotta get the DB Military back up, but that's doable next week. Haven't done high reps in quite some time, so great burn. My Closed-Grip Bench was set too high, as was the French Curl. That was punctuated by the fact that my triceps were FRIED by that point in the workout, so there wasn't much doing. But, that's okay, the weights will be adjusted next week and everything will be back to normal. Great workout to come back to, great start to what should be a great off-season. Thanks for reading. Leave comments too, I'm an attention whore
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-04-2007, 02:05 AM
| #6 | |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season Quote:
 Yup I'm baaaaaaaaack Good to see ya bro 
__________________ Division III Football - We do it for the scars and the stories, not the fame... | |
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12-06-2007, 04:12 AM
| #7 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Week 1: Workout 2 PreWorkout Nutrition 1 packet Mac n Cheese (no other food in the house) 1 scoop ON Whey Warm-up 5-Minute Stationary Bike Static Stretching Dynamic Stretching Workout Squats
Leg Extension
Leg Curl
Lat Pulldown
Cable Row
Cardio Basketball *Warm-up **PR Red Lettering means I did not accomplish the number of reps I was attempting Black Lettering means I accomplished the number of reps I was attempting Green Lettering means I accomplished beyond the number of reps I was attempting PWO Nutrition 2 Scoops ON Whey 1 Cup oats 5g Creatine Energy - 7/10 Focus - 5/10 Intensity - 6/10 Burn - 9/10 Overall - 7/10 Thoughts Today just kind of happened for me. I started out fairly strong, but then one of my buddies who doesn't know much about bb'ing type stuff but is a very eager learner came and talked to me, and I got a bit distracted. Squats were good...Leg Extensions are being ditched because of the strain they put on my knee, and Leg Curls are probably going to be turned into SLDL. My back and arms are weak...no idea why, they seem to be the ones that lost the most over season. But oh well, just gotta keep working. Leave comments and all that jazz
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-07-2007, 03:46 PM
| #8 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Week 1: Workout 3 (This was yesterday's workout) PreWorkout Nutrition Scrambled Eggs Toast Warm-up 5-Minute Stationary Bike Static Stretching Dynamic Stretching Workout Incline BB Press
DB Bench
DB Flies
DB Front Raises
Cardio None *Warm-up **PR Red Lettering means I did not accomplish the number of reps I was attempting Black Lettering means I accomplished the number of reps I was attempting Green Lettering means I accomplished beyond the number of reps I was attempting PWO Nutrition 2 Scoops ON Whey 1 Cup oats 5g Creatine Energy - 6/10 Focus - 8/10 Intensity - 9/10 Burn - 9/10 Overall - 8/10 Thoughts Considering that I haven't been sleeping well, I can't really complain about this workout. The Inclines were set a touch too low. Which is fine, just gotta test til we get that happy medium. DB Bench and DB Flies were about what I expected. Either way, my triceps were pretty well friend and I knew it was coming on DB Bench. Ever since I switched to a closer grip which has activated the triceps more, I've known that they're my weak link, so just have to focus. I was shocked at how excessively high Military was set, as last year I wasn't anywhere near this point. But oh well. Exams are finally over, thank God
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-07-2007, 03:47 PM
| #9 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Week 1: Workout 4 (This was today's workout) PreWorkout Nutrition 1 scoop whey 1 cup oats Warm-up 5-Minute Stationary Bike Static Stretching Dynamic Stretching Workout Front Squats
Barbell Lunges
Leg Curl
Closed-Grip Lat Pulldown
1-Arm DB Row
Cardio None, stressing over exams got my heartrate up enough *Warm-up **PR Red Lettering means I did not accomplish the number of reps I was attempting Black Lettering means I accomplished the number of reps I was attempting Green Lettering means I accomplished beyond the number of reps I was attempting PWO Nutrition 2 Scoops ON Whey 1 Cup oats 5g Creatine Energy - 7/10 Focus - 8/10 Intensity - 7/10 Burn - 9/10 Overall - 8/10 Thoughts Another learning day. Once the weights are all set up I'll be good to go. Like I said, my arms are a completely weak link at this point. The Closed-Grip Lat Pulldown wasn't that bad, but my biceps were giving out well before my back. I gotta focus on that. Still shocked at how stupidly low 1-Arm DB Rows were set at All-in-all, not a bad day. Lost a lot more than expected on Front Squats, but that's life. Finally, time to go home
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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12-10-2007, 11:34 PM
| #10 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Week 2: Workout 1 PreWorkout Nutrition 1 turkey sandwich 1 scoop Whey Warm-up 5-Minute Stationary Bike Static Stretching Dynamic Stretching Workout Bench Press
DB Incline
DB Military
Upright Rows
CG Bench
Cardio 30 minutes on eliptical *Warm-up **PR Red Lettering means I did not accomplish the number of reps I was attempting Black Lettering means I accomplished the number of reps I was attempting Green Lettering means I accomplished beyond the number of reps I was attempting PWO Nutrition 2 Scoops ON Whey 1 Cup oats 5g Creatine Energy - 10/10 Focus - 10/10 Intensity - 10/10 Burn - 10/10 Overall - 10/10 Thoughts Wow, great way to start out my Christmas break. Started out kind of weak on the bench, though I think not having a spotter hurt me. I may have been able to squeeze out another rep, but I wasn't taking a chance. Two PR's though, I can't complain about that. My next closest was getting the 80's on DB Incline 7 times last June, and I guess the next closest on DB Military was the 55's 9 times last week. Can't complain though. Great focus and intensity coming in. I'm back at the "Fitness Center" with only old people, dumbass kids, and retards who don't squat. This automatically puts me into a bad mood with a chip on my shoulder coming into my workouts, so it helps. It's hard not to give Chicken Legs Who Looks The Same As He Did Back In June shit though. Good way to start out.
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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05-20-2008, 04:31 AM
| #11 |
| Pro Stature Join Date: Apr 2007 Location: MI
Posts: 413
Recipes: 0 Rep Power: 72 | Re: acbrits08 Football Log: The Final Season The Final Season: Final Phase: Week 1: Workout 1 PreWorkout Nutrition 1 turkey sandwich 1 scoop Whey Warm-up 5-Minute Eliptical Dynamic Stretching Workout Bench Press
None *Warm-up **PR Red Lettering means I did not accomplish the number of reps I was attempting Black Lettering means I accomplished the number of reps I was attempting Green Lettering means I accomplished beyond the number of reps I was attempting PWO Nutrition 2 Scoops ON Whey 1 Cup oats 5g Creatine Energy - 10/10 Focus - 8/10 Intensity - 8/10 Burn - 10/10 Overall - 9/10 Thoughts Ok, I'm back, and IronMass is lucky enough to have me posting my workout log exclusively on here. Haven't lifted hard in a few weeks (been mostly light/maintenance work after spring football got over and I was pretty beat up), so today was just a day to gauge it. Great times on this. 3-days a week full-body plus 3-days a week running is going to be nice (this cuts the lifting down from four days per week and keeps the running the same). I'm looking forward to this, I've always seen better results from doing 3-day full-body workouts in regards to athletics. Glad you're coming back along on the ride Comment!
__________________ Division III Football - We do it for the scars and the stories, not the fame... |
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05-20-2008, 05:00 AM
| #12 |
| OM NOM NOM NOM  Join Date: Nov 2005 Location: San Francisco
Posts: 2,360
Recipes: 0 Rep Power: 128 | Re: acbrits08 Football Log: The Final Season Good to see you logging here, this is the only site I log at too. What I like most about this site are the quality logs that are kept here, yours makes a nice addition. I'll be keeping up. |
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05-20-2008, 02:37 PM
| #13 |
| Pro Stature  Join Date: Apr 2007 Location: Aurora, IL
Posts: 2,348
Recipes: 0 Rep Power: 183 | Re: acbrits08 Football Log: The Final Season Bringing it back! Nice job on the squats so late in the workout, that's always tough to do. Also I agree with davtown.
__________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N) |
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