Tranformation Journal

K-N9ne · 08-14-2005, 10:07 PM

Tranformation Journal:
I am 14 now and sort of fat and want succeed in football this year. I am a freshman and wanting to gain mass and strength while losing fat. I am around 25 percent body fat now and am wanting to go down to around 18 percent by the end of the season which is easy. I have a few months which I can succeed these goals. I want to improve strength in chest, legs, shoulders, back, and calves to make sure i start as a lineman. I was thinking I take this year to get ready for next year to hopefully be a starter for sophomore year if possible. I want to lose 20 lbs. of body fat and gain around 20 pounds of muscle or as much as possible. I think it can be easily acheived with good diet and training. This Journal will show my transformation in a few months and how i do throughout the football season. I want to go from 5'7" at 194 and 25 percent body fat to 5'9" at 1905 and 18 percent body fat within the range of time.

I will keep practice updates, workout, game and everything else as best as possible. I will note what I eat and make sure to report everything. I may include pics if possible to show how well this goes.

K-N9ne · 08-14-2005, 10:09 PM

First week of Football:
Went very good. Lost a few pounds and 8+ body fat percent compared with my scale. I have 25 percent last time I checked and my goals by the end of the season is little below 20 percent body fat. I really need to gain a lot of strength and size during the season to be a good competitior against the other guys in my league. My weak points are chest, back, and legs. I also want to improve my triceps adnd calves for the season. Deltoids are really in need of improving so I can improve bench and pushing people around. I will expect to grow a few inches, maybe around 2-3 inches throughout the season and look a little more defined.

Lifts to improve:
Bench Press......Now: 85 for 4 reps......Goal: 135 for reps
Dead lifts......Now: 125 for 8 reps......Goal: 225 for reps
Shoulder Press......Now: 75 for reps......Goal: 135 for reps
Squats......Now: 125 for 6 reps......Goal: 185 for reps
Cleans......Now: 85 for reps......Goal: 145 for reps

Right now I am getting beat on the line and over powered by a few guys and really need to work on sticking it to them during the season. I can barely do a full push up right now and want to acheive doing full push ups for reps. My goal is to shred off 20 pounds of fat and gain about 20 pounds od muscle to get up around 195 or so.

This season I will focus on low volume, low rep workouts. I want to start gaining muscle and strength as fast as possible. I don't need to do cardio right now cause I have 5 practices each week monday to friday. That will help shred off the fat and help me lose the weight. I want to keep workouts low volume enough to stop over training and have enough energy for football.

K-N9ne · 08-14-2005, 10:10 PM

Supplements:
I am not big into supplements, but I do believe in them and i use them. Right now i have access to protein powder, viamins, and amino acids. I might want to start creatine monhydrate or CEE during the football season to help improve gains and strength. I will be taking 1 tsp. of salt for water retention during workouts to help increase weights. I want to get as optimal results as possible and i want to make a tranformation. I would like to get Pro-Complex for my protein it has lots of amino acids and glutamine along with huge numbers of protein and is sort of cheap.

K-N9ne · 08-14-2005, 10:10 PM

I am wanting to make a routine so I can get started on lifting as of monday. I want to add some olympic lifts, compounds to focus with to gain strength and mass from. I have a few months to get my strength up 50-60 percent so I can actually be competitive and maybe start in a game. Some of the olympic lifts are dangerious and I any do a few of them to prevent injury. Otherwise I might have to take some time to get form and the flow of how it goes down and I just want to do the stuff I can do easily and gain strength as much as possible on that.

I don't know about splits right now, I was thinking basic 3-4 day split with a few heavy days and such. I was thinking of do a heavy day for that day every week and do that for 3 weeks.

(heavy) Chest - Biceps:
Bench Press 4 sets 8,6,4,2
Incline Press 4 sets 8,6,4,2
Barbell Curls 3 sets 8,6,4
Dumbbell Curls 3 sets 6,4,2

Back - Triceps:
Deadlifts 4 sets 8,6,4,2
Power Clean 4 sets 8,6,4,2
Close Grip Press 3 sets 8,6,4
Dips 3 sets 6,4,2

Shoulder - Legs:
Military Press 4 sets 10,8,6,4
Dumbbell Press 4 sets 8,6,4,2
Squats 4 sets 10,8,6,4
DC Leg Press 4 sets 10,8,6,4
Calf Raises 4 sets 10,8,6,4

When I go heavy, I will go down to 2 rep range and focus on getting that up that week.

Heavy Weeks:
Week 1: Chest - Biceps
Week 2: Back - Triceps
Week 3: Shoulders - Legs

Got some opinions on this?

K-N9ne · 08-14-2005, 10:11 PM

Plan:

Month 1
- Start working on gaining strength
- Drop down to 22% body fat
- Increase lifts by 30-40 lbs.
- Weigh in at 185

Month 2
- Gain a few pounds of muscle
- Drop down to 20% body fat
- Increase lifts by 60-70 pounds
- Weigh in at 180

Month 3
- Gain 10-12 pounds muscle
- Drop down below 20% body fat
- Increase lifts by 80-90 pounds
- Weigh in at 190-195

My goals may be acheivable if I stick to diet, training, and supplementation and will make sure to track progress throughout the season.

K-N9ne · 08-14-2005, 10:12 PM

Breakfast:
6 egg whites Cal: 99, Prot: 21g, Carb: 1.8g, Fat: 0g, Fiber: 0g
1 cup oatmeal Cal: 145, Prot: 5.9g, Carb: 25.7g, Fat: 2.3g, Fiber: 4g
1 protein shake Cal: 110, Prot: 20g, Carb: 5, Fat: 2.5g, Fiber: 0g
1 cup skim milk Cal: 89, Prot: 8g, Carb: 12g, Fat: .5g, Fiber: 0g
1 Multi-vitamin
2 Vitamin C (2000mg)

Meal #2:
1 Protein shake Cal: 110, Prot: 20g, Carb: 5, Fat: 2.5g, Fiber: 0g
1 cup water
1 Apple
1 small Gatorade

Lunch:
2 chicken breasts Cal: 304, Prot: 57g, Carb: 0g, Fat: 6g, Fiber: 0g
1 cup rice Cal: 205, Prot: 4g, Carb: 44g, Fat: .3g, Fiber: .6g
2 tbs. olive oil Cal: 240g, Prot: 0g, Carb: 0g, Fat: 28g, Fiber: 0g
1 Vitamin C (1000mg)

Pre-workout:
2 scoops whey Cal: 220, Prot: 40g, Carb: 10, Fat: 5g, Fiber: 0g
1 cup oatmeal Cal: 145, Prot: 5.9g, Carb: 25.7g, Fat: 2.3g, Fiber: 4g
1 cup water
2 whole fruit Cal: 180, Prot: .5g, Carb: 47.6, Fat: 1g, Fiber: 8.4g
1 tsp. salt

Post-workout:
2 scoops whey Cal: 220, Prot: 40g, Carb: 10, Fat: 5g, Fiber: 0g
1 cup oatmeal Cal: 145, Prot: 5.9g, Carb: 25.7g, Fat: 2.3g, Fiber: 4g
1 cup water
2 whole fruit Cal: 180, Prot: .5g, Carb: 47.6, Fat: 1g, Fiber: 8.4g
20 grams dextrose Cal: 80, Prot: 0g, Carb: 20g, Fat: 0g, Fiber: 0g

Dinner:
2 chicken breasts Cal: 304, Prot: 57g, Carb: 0g, Fat: 6g, Fiber: 0g
1 cup rice Cal: 205, Prot: 4g, Carb: 44g, Fat: .3g, Fiber: .6g
2 tbs. olive oil Cal: 240g, Prot: 0g, Carb: 0g, Fat: 28g, Fiber: 0g

Before bed:
1 cups skim milk Cal: 89, Prot: 8g, Carb: 12g, Fat: .5g, Fiber: 0g
1 cup cottage cheese Cal: 200, Prot: 32g, Carb: 8g, Fat: 4g, Fiber: 0g

Totals = Cal: 3513, Prot: 361g, Carb: 344g, Fat: 97.6g, Fiber: 30g

I am wanting to increase my Carb intake cause I am an athlete. I cam pretty close to what I wanted to hit and I can tweak it to fit.

**Peaked_18** · 08-14-2005, 10:20 PM

Hope it goes good.

K-N9ne · 08-15-2005, 06:14 PM

Yup, thanks.

8/15/05:
Today I hit the gym hard and shocked myself to death. I desided to do shoulders and some leg work today and did well. I am not quiet ready to get rolling on a serious schedule so I did what I felt like today.

Dumbell Shoulder Press 15x 20, 20x 13, 25x 10
Barbell Shoulder Press 65x 10, 85x 1 ~ Couldn't get it up.

Calf Raises 300x 10, Stack x 5
Squats 65x 10, 95x 8, 125x 6, 135x 8 ~ Parellel - 135 for 8 is new weights accomplished

So basically I got my weights up and have been doing well so far. Hopefully when I get totally serious I will be increasing weight 5-10 lb. a week.

I have practice at 3PM to 8:30PM today and will report back as best as possible. See if I can tell you what all we did.

P.S. - My B-day is in 5 days!

vanwilder · 08-15-2005, 06:20 PM

good luck my friend, can i suggest to you that when you use salt, get the real sea salt, its much better for you, and you can take unlimited amounts in a day, according to every herbologist :P

K-N9ne · 08-15-2005, 06:22 PM

Cool, I can do that.

Thank you for stopping by.

K-N9ne · 08-21-2005, 10:57 PM

Post practice - 8/15/05:

Went well, got beat and pancaked a few times (by double team). Felt like shit throughout the day. Had a very bad headache.

What we did:
Practice #1
Stretches
O-line work
Defense work
Conditioning
(2 hour, 15 min. practice)
...1 hour 15 minutes later...
Practice #2
Stretches
Defensive Work
Conditioning

Some players pissed off the coach so we had to do more conditioning at the 2nd practice.

K-N9ne · 08-21-2005, 10:57 PM

No workout today, I will do Back & Triceps tomorrow morning.

Practice 8/16/05:
Started at 3PM to 8:25PM today

Practice #1
Stretches
Defense Work (line)
Defense Team Work

Break - Had a protein bar, sandwich, and gatorade and was set

Practice #2
Stretches
Offensive Work (line)
Offensive Team Work
Conditioning - We have a 50% incline hill about half mile long we go up twice a day to get to are field. The Conditioning was to run up haf of it sprinting, back down, and repeat 4 times. I ran with the wimpiest guy on are team so I got up the hill faster then him and he has like 18% body fat. Barely close to any athletic skills, but I will help him progress.

Lost my mouth peice at 2nd practice so I didn't get to do Offensive Work and Offensive Team Work.

Today went ok, but wasn't the best for the whole team.

We have are first game in 2 weeks from today, and I'm ready!

K-N9ne · 08-21-2005, 10:58 PM

Practice 8/17/05:
Practice 1
Stretches
Defensive Line Work
Defensive (half contact) Team
Defensive (full contact) Team

Break - big sandwich, gatorade, power bar

Practice 2
Stretches
Offensive Line Work
Offensive Team Work
Conditioning

Conditioning - 4x 40 yd. sprint, 4x 20 yd. sprint, 4x 10 yd. sprint, 1x 80 yd. sprint.

Rest 30 sec. in between sprints.

Practice 1: ok
Practice 2: great

Workout tomorrow for sure.

Last 2 day practice tomorrow.

K-N9ne · 08-21-2005, 10:59 PM

Got workout today at 11:30AM and make sure to do well. I am sore as hell from yesterday, I used my abs last night to hold up some guys and I need some power in my abs cause my mid section couldn't hold the block.

Pre-workout:
Ham, Roast beed sandwich
Power Bar
Gatorade

Not the best, but it's almost the weekends, I need to go shopping.

K-N9ne · 08-21-2005, 11:00 PM

Workout 8/18/05:
Focused on back cause I haven't worked out back in a while.

Calf Raises 5x 5 255 (Wanted to go light so practice isn't so hard)
Lat Pulldowns 2x 10, 8 (120, 150) Went easy as a warm up
Cleans 4x 45, 55, 65, 75 (10, 10, 8, 6) Light again
1-Arm Dumbbell Rows 3x 35, 40, 50 (10, 8, 6)
HS Seated Row 3x 8, 6, 4 (70, 130, 180) Heavy for this

Workout was ok, I will make sure to do the real workouts planned when I get ready for monday. We will start to have 3 hour practices starting friday and throughout the season so I will have more time.

Pratice...soon to come...

K-N9ne · 08-21-2005, 11:00 PM

Practice 8/18/05:
Today I felt slighty tired of practice. But I pushed through and did it. We got a break today and cut the 2nd practice off by on;y doing 45 minutes of work and then got to go home.

Practice 1
Stretches
Offensive Line Work
Offensive Team Work

Break - 1 big sandwich, gatorade, and power bar

Practice 2
Stretches
Conditioning
Defensive Line Work

Conditioning - Ran the feild 4 times around which was pretty much hell in my opinion. The feild is pretty big too.

After practice i couldn't get a ride and my house was 2 miles away from the school. So I walked a mile and my parents found me walking up a hill and picked me up. I live in a college town and there are some new guys coming in so I got to see all they were doing.

K-N9ne · 08-21-2005, 11:01 PM

Tomorrow I don't know what I am going to do. I am having a eye appointment tomorrow morning and may not be able to squeeze weightlifting in.

I have lifting from 3 to 6:30 so I probably will have time.

Right now I am planning on ordering some supplements. I am going for this:
Omega - Cre-ethyl Thunder
Omega - Power Jolt
primaForce - Substance WPI

It will cost around $50 or so and will last me a little over a month. It's sort of my B-day present I wanted to get.

Omega - Cre-ethyl Thunder:

Omega - Power Jolt:

PrimaForce - Substance WPI:

The site I am getting it from is having a clearance on Power Jolt for $7 so I will buy a few bottles of that if there is any left.

I don't know if I will keep using creatine, but I will use it to improve my strength for now and keep with the cheaper supplements. Or buy a different brand of CEE.

What do you guys think?

K-N9ne · 08-21-2005, 11:03 PM

I plan on doing a scheduled workout tomorrow at around 1-2PM before practice which is at 3PM.

Bench Press 4x 10, 8, 6, 4
Incline Press 4x 10, 8, 6, 4
Dumbbell Curls 3x 8, 6, 4
Machine Curls 3x 8, 6, 4

+ stretches

Hopefully I can report back on what happens. See how it goes.

**Peaked_18** · 08-21-2005, 11:10 PM

Have a good workout bro.

GameDayDog · 08-22-2005, 01:42 AM

If ya get the thunder.. you won't need regular creatine monohydrate... & if ya don't get an upset stomach, you can switch the whey protein isolate to more of a blend, lyke Optimum Nutrition's Chocolate Mint... then you'll get 5 lb's instead of 2... Probably more cost effective...

I hope my friends get me supplements for my byrthday...

Peace..~G

K-N9ne · 08-22-2005, 03:56 AM

Thank you Peaked and GameDayDog.

I am wantng to only use the CEE so I don't get cramps during football.

It's not a permanent stack right now, I will probably change them every now and then and see how it goes.

Thank you.

08-15-2005, 06:20 PM	#9
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	good luck my friend, can i suggest to you that when you use salt, get the real sea salt, its much better for you, and you can take unlimited amounts in a day, according to every herbologist :P __________________ me > yourmom

08-22-2005, 01:42 AM	#20
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Byrthday Wish... If ya get the thunder.. you won't need regular creatine monohydrate... & if ya don't get an upset stomach, you can switch the whey protein isolate to more of a blend, lyke Optimum Nutrition's Chocolate Mint... then you'll get 5 lb's instead of 2... Probably more cost effective... I hope my friends get me supplements for my byrthday... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-14-2005, 10:07 PM	#1
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Tranformation Journal Tranformation Journal: I am 14 now and sort of fat and want succeed in football this year. I am a freshman and wanting to gain mass and strength while losing fat. I am around 25 percent body fat now and am wanting to go down to around 18 percent by the end of the season which is easy. I have a few months which I can succeed these goals. I want to improve strength in chest, legs, shoulders, back, and calves to make sure i start as a lineman. I was thinking I take this year to get ready for next year to hopefully be a starter for sophomore year if possible. I want to lose 20 lbs. of body fat and gain around 20 pounds of muscle or as much as possible. I think it can be easily acheived with good diet and training. This Journal will show my transformation in a few months and how i do throughout the football season. I want to go from 5'7" at 194 and 25 percent body fat to 5'9" at 1905 and 18 percent body fat within the range of time. I will keep practice updates, workout, game and everything else as best as possible. I will note what I eat and make sure to report everything. I may include pics if possible to show how well this goes.

08-14-2005, 10:09 PM	#2
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	First week of Football: Went very good. Lost a few pounds and 8+ body fat percent compared with my scale. I have 25 percent last time I checked and my goals by the end of the season is little below 20 percent body fat. I really need to gain a lot of strength and size during the season to be a good competitior against the other guys in my league. My weak points are chest, back, and legs. I also want to improve my triceps adnd calves for the season. Deltoids are really in need of improving so I can improve bench and pushing people around. I will expect to grow a few inches, maybe around 2-3 inches throughout the season and look a little more defined. Lifts to improve: Bench Press......Now: 85 for 4 reps......Goal: 135 for reps Dead lifts......Now: 125 for 8 reps......Goal: 225 for reps Shoulder Press......Now: 75 for reps......Goal: 135 for reps Squats......Now: 125 for 6 reps......Goal: 185 for reps Cleans......Now: 85 for reps......Goal: 145 for reps Right now I am getting beat on the line and over powered by a few guys and really need to work on sticking it to them during the season. I can barely do a full push up right now and want to acheive doing full push ups for reps. My goal is to shred off 20 pounds of fat and gain about 20 pounds od muscle to get up around 195 or so. This season I will focus on low volume, low rep workouts. I want to start gaining muscle and strength as fast as possible. I don't need to do cardio right now cause I have 5 practices each week monday to friday. That will help shred off the fat and help me lose the weight. I want to keep workouts low volume enough to stop over training and have enough energy for football.

08-14-2005, 10:10 PM	#3
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Supplements: I am not big into supplements, but I do believe in them and i use them. Right now i have access to protein powder, viamins, and amino acids. I might want to start creatine monhydrate or CEE during the football season to help improve gains and strength. I will be taking 1 tsp. of salt for water retention during workouts to help increase weights. I want to get as optimal results as possible and i want to make a tranformation. I would like to get Pro-Complex for my protein it has lots of amino acids and glutamine along with huge numbers of protein and is sort of cheap.

08-14-2005, 10:11 PM	#5
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Plan: Month 1 - Start working on gaining strength - Drop down to 22% body fat - Increase lifts by 30-40 lbs. - Weigh in at 185 Month 2 - Gain a few pounds of muscle - Drop down to 20% body fat - Increase lifts by 60-70 pounds - Weigh in at 180 Month 3 - Gain 10-12 pounds muscle - Drop down below 20% body fat - Increase lifts by 80-90 pounds - Weigh in at 190-195 My goals may be acheivable if I stick to diet, training, and supplementation and will make sure to track progress throughout the season.

08-14-2005, 10:12 PM	#6
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Breakfast: 6 egg whites Cal: 99, Prot: 21g, Carb: 1.8g, Fat: 0g, Fiber: 0g 1 cup oatmeal Cal: 145, Prot: 5.9g, Carb: 25.7g, Fat: 2.3g, Fiber: 4g 1 protein shake Cal: 110, Prot: 20g, Carb: 5, Fat: 2.5g, Fiber: 0g 1 cup skim milk Cal: 89, Prot: 8g, Carb: 12g, Fat: .5g, Fiber: 0g 1 Multi-vitamin 2 Vitamin C (2000mg) Meal #2: 1 Protein shake Cal: 110, Prot: 20g, Carb: 5, Fat: 2.5g, Fiber: 0g 1 cup water 1 Apple 1 small Gatorade Lunch: 2 chicken breasts Cal: 304, Prot: 57g, Carb: 0g, Fat: 6g, Fiber: 0g 1 cup rice Cal: 205, Prot: 4g, Carb: 44g, Fat: .3g, Fiber: .6g 2 tbs. olive oil Cal: 240g, Prot: 0g, Carb: 0g, Fat: 28g, Fiber: 0g 1 Vitamin C (1000mg) Pre-workout: 2 scoops whey Cal: 220, Prot: 40g, Carb: 10, Fat: 5g, Fiber: 0g 1 cup oatmeal Cal: 145, Prot: 5.9g, Carb: 25.7g, Fat: 2.3g, Fiber: 4g 1 cup water 2 whole fruit Cal: 180, Prot: .5g, Carb: 47.6, Fat: 1g, Fiber: 8.4g 1 tsp. salt Post-workout: 2 scoops whey Cal: 220, Prot: 40g, Carb: 10, Fat: 5g, Fiber: 0g 1 cup oatmeal Cal: 145, Prot: 5.9g, Carb: 25.7g, Fat: 2.3g, Fiber: 4g 1 cup water 2 whole fruit Cal: 180, Prot: .5g, Carb: 47.6, Fat: 1g, Fiber: 8.4g 20 grams dextrose Cal: 80, Prot: 0g, Carb: 20g, Fat: 0g, Fiber: 0g Dinner: 2 chicken breasts Cal: 304, Prot: 57g, Carb: 0g, Fat: 6g, Fiber: 0g 1 cup rice Cal: 205, Prot: 4g, Carb: 44g, Fat: .3g, Fiber: .6g 2 tbs. olive oil Cal: 240g, Prot: 0g, Carb: 0g, Fat: 28g, Fiber: 0g Before bed: 1 cups skim milk Cal: 89, Prot: 8g, Carb: 12g, Fat: .5g, Fiber: 0g 1 cup cottage cheese Cal: 200, Prot: 32g, Carb: 8g, Fat: 4g, Fiber: 0g Totals = Cal: 3513, Prot: 361g, Carb: 344g, Fat: 97.6g, Fiber: 30g I am wanting to increase my Carb intake cause I am an athlete. I cam pretty close to what I wanted to hit and I can tweak it to fit.

08-14-2005, 10:20 PM	#7
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Hope it goes good.

08-15-2005, 06:14 PM	#8
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Yup, thanks. 8/15/05: Today I hit the gym hard and shocked myself to death. I desided to do shoulders and some leg work today and did well. I am not quiet ready to get rolling on a serious schedule so I did what I felt like today. Dumbell Shoulder Press 15x 20, 20x 13, 25x 10 Barbell Shoulder Press 65x 10, 85x 1 ~ Couldn't get it up. Calf Raises 300x 10, Stack x 5 Squats 65x 10, 95x 8, 125x 6, 135x 8 ~ Parellel - 135 for 8 is new weights accomplished So basically I got my weights up and have been doing well so far. Hopefully when I get totally serious I will be increasing weight 5-10 lb. a week. I have practice at 3PM to 8:30PM today and will report back as best as possible. See if I can tell you what all we did. P.S. - My B-day is in 5 days!

08-15-2005, 06:22 PM	#10
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Cool, I can do that. Thank you for stopping by.

08-21-2005, 10:57 PM	#11
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Post practice - 8/15/05: Went well, got beat and pancaked a few times (by double team). Felt like shit throughout the day. Had a very bad headache. What we did: Practice #1 Stretches O-line work Defense work Conditioning (2 hour, 15 min. practice) ...1 hour 15 minutes later... Practice #2 Stretches Defensive Work Conditioning Some players pissed off the coach so we had to do more conditioning at the 2nd practice.

08-21-2005, 10:58 PM	#13
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Practice 8/17/05: Practice 1 Stretches Defensive Line Work Defensive (half contact) Team Defensive (full contact) Team Break - big sandwich, gatorade, power bar Practice 2 Stretches Offensive Line Work Offensive Team Work Conditioning Conditioning - 4x 40 yd. sprint, 4x 20 yd. sprint, 4x 10 yd. sprint, 1x 80 yd. sprint. Rest 30 sec. in between sprints. Practice 1: ok Practice 2: great Workout tomorrow for sure. Last 2 day practice tomorrow.

08-21-2005, 10:59 PM	#14
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Got workout today at 11:30AM and make sure to do well. I am sore as hell from yesterday, I used my abs last night to hold up some guys and I need some power in my abs cause my mid section couldn't hold the block. Pre-workout: Ham, Roast beed sandwich Power Bar Gatorade Not the best, but it's almost the weekends, I need to go shopping.

08-21-2005, 11:00 PM	#15
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Workout 8/18/05: Focused on back cause I haven't worked out back in a while. Calf Raises 5x 5 255 (Wanted to go light so practice isn't so hard) Lat Pulldowns 2x 10, 8 (120, 150) Went easy as a warm up Cleans 4x 45, 55, 65, 75 (10, 10, 8, 6) Light again 1-Arm Dumbbell Rows 3x 35, 40, 50 (10, 8, 6) HS Seated Row 3x 8, 6, 4 (70, 130, 180) Heavy for this Workout was ok, I will make sure to do the real workouts planned when I get ready for monday. We will start to have 3 hour practices starting friday and throughout the season so I will have more time. Pratice...soon to come...

08-21-2005, 11:01 PM	#17
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Tomorrow I don't know what I am going to do. I am having a eye appointment tomorrow morning and may not be able to squeeze weightlifting in. I have lifting from 3 to 6:30 so I probably will have time. Right now I am planning on ordering some supplements. I am going for this: Omega - Cre-ethyl Thunder Omega - Power Jolt primaForce - Substance WPI It will cost around $50 or so and will last me a little over a month. It's sort of my B-day present I wanted to get. Omega - Cre-ethyl Thunder: Omega - Power Jolt: PrimaForce - Substance WPI: The site I am getting it from is having a clearance on Power Jolt for $7 so I will buy a few bottles of that if there is any left. I don't know if I will keep using creatine, but I will use it to improve my strength for now and keep with the cheaper supplements. Or buy a different brand of CEE. What do you guys think?

08-21-2005, 11:03 PM	#18
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	I plan on doing a scheduled workout tomorrow at around 1-2PM before practice which is at 3PM. Bench Press 4x 10, 8, 6, 4 Incline Press 4x 10, 8, 6, 4 Dumbbell Curls 3x 8, 6, 4 Machine Curls 3x 8, 6, 4 + stretches Hopefully I can report back on what happens. See how it goes.

08-21-2005, 11:10 PM	#19
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Have a good workout bro.

08-22-2005, 03:56 AM	#21
K-N9ne Amateur Join Date: Aug 2005 Posts: 71 Recipes: 0 Rep Power: 4	Thank you Peaked and GameDayDog. I am wantng to only use the CEE so I don't get cramps during football. It's not a permanent stack right now, I will probably change them every now and then and see how it goes. Thank you.