builtbeast

Good job with the PR, your making progress but it would be better if you fixed up your diet. The first 3 meals are not very good, you should have more protein than just peanut butter. #5 is the best one.

here's some protein information:

PROTEIN, PROTEIN, PROTEIN, and it's foods

bigDman

in meal 1mount of protien and in meal 3 between the oats pb nuts and bread i get about 30 grams of proiten in meal 1 30 in meal 2 and 55 in meal 3... i know i need more protien but its hard witout meat

bigDman

Power Clean - 45x10 115x6 115x6 115x6PR
High Pulls - 45x10 95x5 95x5 95x5 PR
Power Shrug - 165x10 165x10 165x10 165x10 PR
Standing Calf Raises - 165x10 165x14 165x13 165x20PR
Crunches bwx50 bwx50
workout felt great was tired coming into it came out pumped
its wired with my old workout after i did it i felt Fatigued and sore and i could still lift a some what good aout of wieght with this workout i dont feel Fatigued and sore but i cant lift any wieght o well i think this is better

iam going to start to do wrist curls with this workout i think they would work good

bigDman

May 20, 2005 – Fri.
Weight: 162 lbs
HR: 52bpm
Sleep: 7.5 hrs
Activity: Wieghts
Meal 1: Banana oats
Meal 2:natty pb and j and oats
Meal 3 natty pband j on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, boco burger, chips, juice
Meal 4: protien shake
Meal 5: dont rember
Meal 6: sladad, beans, potaoes, eggplant, cantaloupe, cabbage
Sleep=3 Fatigue=2 Stress=2 Soreness=2

bigDman

Depth Jump vertical- 4x10
Depth Jump long- 4x10
Box Lateral Jumps 3x20
box shuffle jumps 3x25
bounding 2x40

then i did some speed latter work
man that workout felt nice
hopefully these pylo's will mak eme faster because htat is defiently a week point in my game... my speed

bigDman

May 21, 2005 – Sat.
Weight: 162 lbs
HR: 52bpm
Sleep: 9 hrs
Activity: pylos
Meal 1: Banana oats
Meal 2: pizza, nuts
Meal 3 tuna fish sandwich
Meal 4: protien shake
Meal 5: Salmon burgers, aspargus,mango, bread, ravolii
Meal 6: popcorn and a movie
Sleep=4 Fatigue=4 Stress=3 Soreness=4

bigDman

May 22, 2005 – Sun.
Weight: 162 lbs
HR: 54bpm
Sleep: 8.5 hrs
Activity: Rest
Meal 1: 3 egg and 2 pices of toats and some cheese
Meal 2: tuna and salmon snadwich
Meal 3 grilled cheese chips, crakcers, cheese
Meal 4: cantloupe mixed vegis ravoli
Meal 5: ice cream
Sleep=3 Fatigue=1 Stress=2 Soreness=3

ate horibly today like really bad o well ill eat better tommrow

bigDman

Juump rope
Strech

Barbell Hack Squat - 45x 10 205x3 205x3 205x3PR 165x3
Hang Clean - 95x4 95x5 95x6 PR
squat - 200x2 200x6PR 200x3
then rolerblade to school

i hate leg days...

well i decided to lower the wieght of the hack and be more explosive

i didnt do leg curls because i got to the wachine and it absolutly sucked i tryed laying and the pad digged into your legg causeing an extreme pain and faliure to excute the exersize i tryed standing leg curls and there waqsnt even enough room to put you leg in so i am leaving you guys with this question

what can i replace leg curls with

bigDman

May 23, 2005 – Mon
Weight: 162 lbs
HR: 52bpm
Sleep: 7.5 hrs
Activity: Wieghts
Meal 1: Banana oats
Meal 2:protien shake
Meal 3 2 soy ham and provlon sandwich on 12-grian wheat bread, yogurt, apple, milk,oats
Meal 4:pizza
Meal 5: ravoli salmon sandwich strawberies
Sleep=3 Fatigue=2 Stress=2 Soreness=5

bigDman

well ive relized my endurance is amazing so im turning my endurance days into sprint days
doing something like

- 3 x 10 x 30m sprints, starting every 30 seconds, 5 mins between sets

- 15 x 60m sprints, 1 min rest between sprints

- 20x20m shuttle run, 45 sec rest between runs

-Run some hills

bigDman

Jump rope
Strech
50m sprints then a 150 meter jog for a mile
Jump rope
Strech
felt great good workout my legs felt it and i just felt great

bigDman

May 24, 2005 – Tue
Weight: 163 lbs
HR: 54bpm
Sleep: 11 hrs
Activity: Run
Meal 1: Banana oats
Meal 2: salmon snadwich
Meal 3: brown rice and red bean buirrito and natty pb and bread
Meal 4: Tuna fish, cantlope, salad
Meal 5: protien shake
Sleep=5 Fatigue=3 Stress=2 Soreness=5

bigDman

Jump rope
strech
30 pushups
Bench Press - 135x3 135x3PR 135x2 135x3 130x4
Military Press - 65x6 75x5 75x5 PR
Close Grip Bench - 95x6PR 95x5 95x5
Bent Row - 120x6 120x6 120x6PR
Lying Triceps Extension - 75x5 70x4 65x4

ahh great workout all these pr's are getting me hyped man i feel good well i goest its really what i dont feel is what feels good

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bigDman

well i fixed up my program and it is still "under construction so here it is
heres my program

Monday:
Barbell Hack Squat - 5x3
Hang Clean - 5x3
squat - 3x6
stiff elgged deadlift - 3x6

Wednesday:
Bench Press - 5x3
Military Press - 3x5
Close Grip Bench - 3x5
Bent Row - 3x6
Lying Triceps Extension - 3x5
Crunches 2x50


Friday:
Power Clean - 5x3
High Pulls - 5x3
Power Shrug - 4x10
Standing Calf Raises - 4x12
Squats 3x6

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
Squats 3x6
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

Cardio



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)

and some latter work

Day 2

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

- 3 x 5 x 30m sprints, starting every 2 min, 5 mins between sets

- 5 x 60m sprints, 5 min rest between sprints

- 5x20m shuttle run, 1 min rest between runs

-Run some hills

Day 3

plyometrics

weeks 1-3
Warm Up (Stretch and do some quick jumps, bounces, stretch out your hips, dynamic stretching is good for this)
bounding 3x6
Depth Jump vertical- 4x4
Depth Jump long- 4x4
Box Lateral Jumps 3x10

Week 4 OFF

weeks 5-6
Warm Up
bounding 2x8
squat jumps 4x10
Box lateral shuffle 3x20
Box Lateral Jumps 3x15

weeks 7-9
Warm Up
bounding 4x6
Depth Jump vertical- 5x3
Depth Jump long- 5x3
Box Lateral Jumps 3x10

Week 10 OFF

weeks 11-12
Warm Up
bounding 4x8
Single Leg Hop - 2x6
Box lateral shuffle 3x20
Box Lateral Jumps 3x15

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bigDman

okay these times are horible... i am slow and have no accelertion(hence the reason for my journy for speed) so dont make fun of me please
the time in the pernthsis are how long it took in seconds(average) and the time in curly brakets is the time i want to get by the end of this program


Jump rope (200 times 2 feet 50 times left foot 50 times right foot)
strech
3 x 5 x 30m sprints, starting every 1 min, 5 mins between sets (4.75) {4}

- 5 x 60m sprints, 3 min rest between sprints (9.5) {8}

- 5x20m shuttle run, 1 min rest between runs(7.6) {6}

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bigDman

May 25, 2005 – Wed
Weight: 163 lbs
HR: 55bpm
Sleep: 11 hrs
Activity: Run
Meal 1: Banana oats
Meal 2: begal
Meal 3: 2soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk, nuts, oats, yogurt
Meal 4:bean and rice burito, natty pb and bread
Meal 5: Protien shake mango
Sleep=5 Fatigue=3 Stress=2 Soreness=2

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bigDman