bigDman is getting fast - Page 3

**bigDman** · 05-06-2005, 01:04 AM

May 5, 2005 – Thursday
Weight: 162 lbs
HR: 55 bpm
Sleep: 7 hrs
Activity: Stretch,Game

Meal 1: oats milk
Meal 2: soy salami and provolone on 12-grian wheat bread, nuts
Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, banana, oats, raisins
Meal 4: soy sausage, chik patty, 2 pices of 12 grain wheat bread
Meal 5: soy chicken, sweat potatoes, swiss chard
Sleep=3 Fatigue=3 Stress=4 Soreness=2

**bigDman** · 05-06-2005, 11:43 PM

Bench 135x2 PR125x4 125x5
Incline 105x2 PR 95x3
Curls 40x 6 45x6 PR 45x5
Hammer curls 45x5 PR 45x5
Preacher 70x7 PR

Overall my workout wasnt to great... i was sore from yesterdays game and worked out any way... i hit prs in everything but think i could have done much better o well we all have our off days

**bigDman** · 05-07-2005, 12:35 AM

Calories Eaten Today
source grams cals %total
Total: 4266
Fat: 76 686 17%
Sat: 12 106 3%
Poly: 25 227 6%
Mono: 25 229 6%
Carbs: 646 2241 56%
Fiber: 86 0 0%
Protein: 271 1084 27%

i think i eat pretty good what do you guys think

**bigDman** · 05-07-2005, 03:05 AM

May 6, 2005 – Friday
Weight: 162 lbs
HR: 55 bpm
Sleep: 7 hrs
Activity: Stretch, practice weights Chest Bis

Meal 1: oats milk
Meal 2: soy salami and provolone on 12-grian wheat bread, nuts
Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, banana, oats, raisins, yogurt
Meal 4: soy sausage, chik patty, 2 pices of 12 grain wheat bread
Meal 5: tuna, squash, corn
Meal 6: protein shake
Sleep=3 Fatigue=4 Stress=3 Soreness=3
Didn’t get much sleep this week and was feeling it in the workouts

**bigDman** · 05-08-2005, 01:36 PM

hey hey hey lacrosse season is almost over so i am starting a new program now that i have time this is it
Monday:
Barbell Hack Squat - 5x3
Hang Clean - 3x6
squat - 3x6
Front Squat - 3x6

Wednesday:
Bench Press - 5x3
Military Press - 3x5
Close Grip Bench - 3x5
Bent Row - 3x6
Lying Triceps Extension - 3x5

Friday:
Power Clean - 3x5
High Pulls - 3x5
Power Shrug - 4x10
Standing Calf Raises - 4x12

i will do this for 4 weeks then i will

Monday - Lower Body Strength

Parallel Box Squat - work up to a 1RM over about 7 sets
Stiff Legged Deadlift - 4x5
Glute-Ham Raise - 3x10
Crunches - 2x50

Tuesday - Upper Body Strength

Bench Press - work up to a 3RM over about 7 sets
Close Grip Bench Press - 3x5
Military Press - 3x5
Bent Rows - 3x5
Shrug - 2x10

Thursday - Lower Body Speed

Speed Box Squats - 8x2
Squat - 3x10
Front Squat - 3x8
Decline Crunch - 3x12
Leg rises - 3x10

Friday - Upper Body Speed

Speed Bench - 9x3
Incline Bench Press - 3x10
Triceps Pushdown - 3x8
Lateral Raises - 3x10
Bent Lateral Raises - 3x10

i will do that for weeks 5-12

and because i am an athlete training ot get bigger faster and stronger i will be doing cardio

as folows
Day 1

This will be timed and every week i will try and beat my previous time

50m sprints then a 150 meter jog = 1 set
weeks 1-4 - 8 sets (1 mile)
weeks 5-8 - 12 sets (1.5 miles)
weeks 9-12 - 16 sets (2 miles)

Day 2

This will be timed and every week i will try and beat my previous time

# Week 1 - 1 mile
# Week 2 - 1 mile
# Week 3 - 1.5 miles
# Week 4 - 1.5 miles
# Week 5 - 2 miles
# Week 6 - 2 miles
# Week 7 - 2 miles
# Week 8 - 2.5 miles
# Week 9 - 2.5 miles
# Week 10 - 2.5 miles
# Week 11 - 3 miles
# Week 12 - 3 miles

Day 3

plyometrics

weeks 1-3
Depth Jump - 4x10
Ricochets - 3x20
Low Lateral Hurdle Jump - 3x10
Chest Pass - 3x10
Side Throw - 2x10

weeks 4-6
Single Leg Hop - 3x12
High Lateral Hurdle Jump - 3x10
Chest Pass - 2x12
Side Throw - 3x8

weeks 7-9
Depth Jump - 3x8
Ricochets - 3x15
Low Lateral Hurdle Jump - 4x8
Chest Pass - 4x10
Side Throw - 2x10

weeks 10-12
Single Leg Hop - 4x8
Richochets - 3x10
High Lateral Hurdle Jump - 3x15
Chest Pass - 3x15
Side Throw - 3x15

i might turn some plyometrics days into more sprint work but im not sure yet it all depends on wether or not i can get my hands on a medicine ball

my goals remain the same adding a new one of wanting to acuttly get faster every week of this program

After this i will cut for wrestling

**bigDman** · 05-08-2005, 01:41 PM

Lacrosse last game is Tue but then theres playoffs and we play intill we loes so after that i am going to start this program i was going to do beyond failure training and then noticed that i do not ave enough time because one of my main goals for next lacrosse season is to start varsity instead of being second string as i am now and to do this i will have to get faster and there is no time for cardio in that workout plan

what do you guys think

**bigDman** · 05-09-2005, 03:43 PM

May 8, 2005 – Sunday
Weight: 162 lbs
HR: 55 bpm
Sleep: 7 hrs
Activity: Rest

Meal 1: oats milk
Meal 2: Tuna fish sandwhach
Meal 3 Tuna fish sandwhich and straw berries
Meal 4: SOO MUCH Indian food i cnat rember it all
Meal 5: soy sausage chick patty sandwitch strawberries
Sleep=3 Fatigue=1 Stress=2 Soreness1

**bigDman** · 05-10-2005, 12:56 AM

May9, 2005 – Monday
Weight: 162 lbs
HR: 55 bpm
Sleep: 9 hrs
Activity: Game

Meal 1: Banana oats
Meal 2: soy salami and provolone on 12-grian wheat bread, nuts, cashews, oats
Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, banana, oats, raisins, yogurt
Meal 4: oats
Meal 5: cheese and broccoli quiche, noodle and pea and tomato soup, broccoli, salad
Sleep=4 Fatigue=3 Stress=1 Soreness=1

**bigDman** · 05-11-2005, 10:05 AM

May 10, 2005 – Tuesday
Weight: 162lbs
HR: 53 bpm
Sleep: 7 hrs
Activity: Game

Meal 1: Banana oats
Meal 2: soy salami and provolone on 12-grian wheat bread, oats
Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, yogurt
Meal 4: Tuna fish sandwhich and chik patty
Sleep=2 Fatigue=1 Stress=1 Soreness=1
No 5ht meal because I wasn’t home… o well

**ravadongon** · 05-11-2005, 10:18 AM

how comes your not posting up your workout logs anymore?

**bigDman** · 05-11-2005, 03:08 PM

what do you mean i missed one day
and i havent lifted for a while becaus eits playoff time so we play alot of games im oing to lift tonight back and tris

**ravadongon** · 05-11-2005, 10:11 PM

Quote:

Originally Posted by bigDman

what do you mean i missed one day
and i havent lifted for a while becaus eits playoff time so we play alot of games im oing to lift tonight back and tris

ah ok

**bigDman** · 05-12-2005, 12:44 AM

May 11, 2005 – Wednesday
Weight: 162 lbs
HR: 55bpm
Sleep: 8 hrs
Activity: Practice

Meal 1: Banana oats
Meal 2: soy salami and provolone on 12-grian wheat bread, oats
Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, yogurt
Meal 4: oats
Meal 5: tuna steak cucumber, catloupe, green beans
Sleep=3 Fatigue=2 Stress=4 Soreness=1
Didn’t get to lift even though I wanted to… will lift hopefully fir defiantly sat and hopefully sun. I am predicting our playoff run will be done Saturday so then I can start my new workout plan

**bigDman** · 05-13-2005, 09:18 PM

May 12, 2005 – Thursday
Weight: 162 lbs
HR: 55bpm
Sleep: 7 hrs
Activity: Game
Meal 1: Banana oats
Meal 2:soy salami and provolone on 12-grian wheat bread and oats
Meal 3 natty pband j on 12-grian wheat bread, yogurt, apple, milk, nuts, oats,
Meal 4: oats
Meal 5: soy chicken and shrimp loman
Sleep=3 Fatigue=2 Stress=2 Soreness=1
lifting tommrow and sunday
The way things are looking are season is ending saterday in that case i will start my new split Monday

**bigDman** · 05-14-2005, 02:21 AM

May 13, 2005 – Friday
Weight: 162 lbs
HR: 55bpm
Sleep: 9 hrs
Activity: Practice

Meal 1: Banana oats
Meal 2: oats
Meal 3 2 brown rice and pinto bean burritos , yogurt, apple, milk, nuts, oats,
Meal 4: shrimp loman
Meal 5: cod and pasta and clams, mixed vegtibles
Sleep=4 Fatigue=2 Stress=2 Soreness=1

**Sholiz** · 05-14-2005, 03:01 AM

Man, you've made awesome progress. Starting out at 156 and now 162 ... good work!

**bigDman** · 05-14-2005, 12:41 PM

yea and I can see the results and so can my girl friend now lacrosse will be ending soon ill hopefully get to 170 like i want too and i started out at 147 at teh end of wrestling season

05-08-2005, 01:41 PM	#66
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	Lacrosse last game is Tue but then theres playoffs and we play intill we loes so after that i am going to start this program i was going to do beyond failure training and then noticed that i do not ave enough time because one of my main goals for next lacrosse season is to start varsity instead of being second string as i am now and to do this i will have to get faster and there is no time for cardio in that workout plan what do you guys think Last edited by bigDman : 05-08-2005 at 02:09 PM.

05-10-2005, 12:56 AM	#68
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May9, 2005 – Monday Weight: 162 lbs HR: 55 bpm Sleep: 9 hrs Activity: Game Meal 1: Banana oats Meal 2: soy salami and provolone on 12-grian wheat bread, nuts, cashews, oats Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, banana, oats, raisins, yogurt Meal 4: oats Meal 5: cheese and broccoli quiche, noodle and pea and tomato soup, broccoli, salad Sleep=4 Fatigue=3 Stress=1 Soreness=1 Last edited by bigDman : 05-11-2005 at 10:04 AM.

05-13-2005, 09:18 PM	#74
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 12, 2005 – Thursday Weight: 162 lbs HR: 55bpm Sleep: 7 hrs Activity: Game Meal 1: Banana oats Meal 2:soy salami and provolone on 12-grian wheat bread and oats Meal 3 natty pband j on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, Meal 4: oats Meal 5: soy chicken and shrimp loman Sleep=3 Fatigue=2 Stress=2 Soreness=1 lifting tommrow and sunday The way things are looking are season is ending saterday in that case i will start my new split Monday Last edited by bigDman : 05-14-2005 at 02:21 AM.

05-14-2005, 03:01 AM	#76
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Man, you've made awesome progress. Starting out at 156 and now 162 ... good work! __________________ You hear me before you see me, I got King Kong in the trunk

05-06-2005, 01:04 AM	#61
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 5, 2005 – Thursday Weight: 162 lbs HR: 55 bpm Sleep: 7 hrs Activity: Stretch,Game Meal 1: oats milk Meal 2: soy salami and provolone on 12-grian wheat bread, nuts Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, banana, oats, raisins Meal 4: soy sausage, chik patty, 2 pices of 12 grain wheat bread Meal 5: soy chicken, sweat potatoes, swiss chard Sleep=3 Fatigue=3 Stress=4 Soreness=2

05-06-2005, 11:43 PM	#62
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	Bench 135x2 PR125x4 125x5 Incline 105x2 PR 95x3 Curls 40x 6 45x6 PR 45x5 Hammer curls 45x5 PR 45x5 Preacher 70x7 PR Overall my workout wasnt to great... i was sore from yesterdays game and worked out any way... i hit prs in everything but think i could have done much better o well we all have our off days

05-07-2005, 12:35 AM	#63
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	Calories Eaten Today source grams cals %total Total: 4266 Fat: 76 686 17% Sat: 12 106 3% Poly: 25 227 6% Mono: 25 229 6% Carbs: 646 2241 56% Fiber: 86 0 0% Protein: 271 1084 27% i think i eat pretty good what do you guys think

05-07-2005, 03:05 AM	#64
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 6, 2005 – Friday Weight: 162 lbs HR: 55 bpm Sleep: 7 hrs Activity: Stretch, practice weights Chest Bis Meal 1: oats milk Meal 2: soy salami and provolone on 12-grian wheat bread, nuts Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, banana, oats, raisins, yogurt Meal 4: soy sausage, chik patty, 2 pices of 12 grain wheat bread Meal 5: tuna, squash, corn Meal 6: protein shake Sleep=3 Fatigue=4 Stress=3 Soreness=3 Didn’t get much sleep this week and was feeling it in the workouts

05-08-2005, 01:36 PM	#65
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	hey hey hey lacrosse season is almost over so i am starting a new program now that i have time this is it Monday: Barbell Hack Squat - 5x3 Hang Clean - 3x6 squat - 3x6 Front Squat - 3x6 Wednesday: Bench Press - 5x3 Military Press - 3x5 Close Grip Bench - 3x5 Bent Row - 3x6 Lying Triceps Extension - 3x5 Friday: Power Clean - 3x5 High Pulls - 3x5 Power Shrug - 4x10 Standing Calf Raises - 4x12 i will do this for 4 weeks then i will Monday - Lower Body Strength Parallel Box Squat - work up to a 1RM over about 7 sets Stiff Legged Deadlift - 4x5 Glute-Ham Raise - 3x10 Crunches - 2x50 Tuesday - Upper Body Strength Bench Press - work up to a 3RM over about 7 sets Close Grip Bench Press - 3x5 Military Press - 3x5 Bent Rows - 3x5 Shrug - 2x10 Thursday - Lower Body Speed Speed Box Squats - 8x2 Squat - 3x10 Front Squat - 3x8 Decline Crunch - 3x12 Leg rises - 3x10 Friday - Upper Body Speed Speed Bench - 9x3 Incline Bench Press - 3x10 Triceps Pushdown - 3x8 Lateral Raises - 3x10 Bent Lateral Raises - 3x10 i will do that for weeks 5-12 and because i am an athlete training ot get bigger faster and stronger i will be doing cardio as folows Day 1 This will be timed and every week i will try and beat my previous time 50m sprints then a 150 meter jog = 1 set weeks 1-4 - 8 sets (1 mile) weeks 5-8 - 12 sets (1.5 miles) weeks 9-12 - 16 sets (2 miles) Day 2 This will be timed and every week i will try and beat my previous time # Week 1 - 1 mile # Week 2 - 1 mile # Week 3 - 1.5 miles # Week 4 - 1.5 miles # Week 5 - 2 miles # Week 6 - 2 miles # Week 7 - 2 miles # Week 8 - 2.5 miles # Week 9 - 2.5 miles # Week 10 - 2.5 miles # Week 11 - 3 miles # Week 12 - 3 miles Day 3 plyometrics weeks 1-3 Depth Jump - 4x10 Ricochets - 3x20 Low Lateral Hurdle Jump - 3x10 Chest Pass - 3x10 Side Throw - 2x10 weeks 4-6 Single Leg Hop - 3x12 High Lateral Hurdle Jump - 3x10 Chest Pass - 2x12 Side Throw - 3x8 weeks 7-9 Depth Jump - 3x8 Ricochets - 3x15 Low Lateral Hurdle Jump - 4x8 Chest Pass - 4x10 Side Throw - 2x10 weeks 10-12 Single Leg Hop - 4x8 Richochets - 3x10 High Lateral Hurdle Jump - 3x15 Chest Pass - 3x15 Side Throw - 3x15 i might turn some plyometrics days into more sprint work but im not sure yet it all depends on wether or not i can get my hands on a medicine ball my goals remain the same adding a new one of wanting to acuttly get faster every week of this program After this i will cut for wrestling

05-09-2005, 03:43 PM	#67
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 8, 2005 – Sunday Weight: 162 lbs HR: 55 bpm Sleep: 7 hrs Activity: Rest Meal 1: oats milk Meal 2: Tuna fish sandwhach Meal 3 Tuna fish sandwhich and straw berries Meal 4: SOO MUCH Indian food i cnat rember it all Meal 5: soy sausage chick patty sandwitch strawberries Sleep=3 Fatigue=1 Stress=2 Soreness1

05-11-2005, 10:05 AM	#69
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 10, 2005 – Tuesday Weight: 162lbs HR: 53 bpm Sleep: 7 hrs Activity: Game Meal 1: Banana oats Meal 2: soy salami and provolone on 12-grian wheat bread, oats Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, yogurt Meal 4: Tuna fish sandwhich and chik patty Sleep=2 Fatigue=1 Stress=1 Soreness=1 No 5ht meal because I wasn’t home… o well

05-11-2005, 10:18 AM	#70
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	how comes your not posting up your workout logs anymore?

05-11-2005, 03:08 PM	#71
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	what do you mean i missed one day and i havent lifted for a while becaus eits playoff time so we play alot of games im oing to lift tonight back and tris

05-12-2005, 12:44 AM	#73
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 11, 2005 – Wednesday Weight: 162 lbs HR: 55bpm Sleep: 8 hrs Activity: Practice Meal 1: Banana oats Meal 2: soy salami and provolone on 12-grian wheat bread, oats Meal 3 soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, yogurt Meal 4: oats Meal 5: tuna steak cucumber, catloupe, green beans Sleep=3 Fatigue=2 Stress=4 Soreness=1 Didn’t get to lift even though I wanted to… will lift hopefully fir defiantly sat and hopefully sun. I am predicting our playoff run will be done Saturday so then I can start my new workout plan

05-14-2005, 02:21 AM	#75
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	May 13, 2005 – Friday Weight: 162 lbs HR: 55bpm Sleep: 9 hrs Activity: Practice Meal 1: Banana oats Meal 2: oats Meal 3 2 brown rice and pinto bean burritos , yogurt, apple, milk, nuts, oats, Meal 4: shrimp loman Meal 5: cod and pasta and clams, mixed vegtibles Sleep=4 Fatigue=2 Stress=2 Soreness=1

05-14-2005, 12:41 PM	#77
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,671 Recipes: 0 Rep Power: 186	yea and I can see the results and so can my girl friend now lacrosse will be ending soon ill hopefully get to 170 like i want too and i started out at 147 at teh end of wrestling season