The Titan Football journal

[NLTitan20]

Week 2 went ok, but my shoulder has really been hurting me. I think it's just from over-activity but I really need to make sure I don't let it get any worse.

Tuesday, April 1st

Power Cleans
5x165
5x185
3x215
2x225
2x235
-Felt a lot better than last week.

Single-leg Leg Press
8x200
8x210
6x220

Bench Press
8x200
4x240
3x260
1x275
1x275

DB Incline Press
8x70
8x80
6x85

DB Shouler Press
8x35's
8x40's
8x45's

Bent Over Raise
8x25's
8x30's
6x35's
*Super Set w/ DB Upright Row after first 2 sets
10x25's
10x30's

Lat Pulldown
8x155
8x165
8x175
*Super Set with Seated Row
8x150
8x160
8x170

Seated Leg Curl
8x165
8x180
8x195

Standing Calf Raise (w/ bear squat machine)
15x270
15x270
12-10-10x270 (super set = 12 toes straight, 10 toes in, 10 toes out)

Manual resistant lying triceps
12 reps-(with a parnter, lie on your back on a flat bench or the ground. Same concept and hand placement as skull crushers, but instead of a bar and weight the partner's job is to hold your wrists and resist your arm movement both upwards and downwards. By the 12th rep, your parnter should feel like he is barley even putting pressure on your arms and your triceps should be feeling a good pump.)

Dips-1 set of 50

Hammer Curls
8x30's
8x40's

Standing Manual resistant Bicep Curls
12 reps-(same concept as above with tris. this time, a towel is needed to perform the exercise. Hold the towel by the middle while your partner holds the towel by the ends. Should be another 12 tough reps, with the last few requiring very little resistance from the partner.)



Thursday, April 3rd

Push Press
5x155
4x185
3x215
3x215

Incline Press (Shoulder pain forced me to use DB's)
8x70's
6x75's
5x80's

Close Grip Bench
8x195
8x205
5x215
burn out set of push ups (45)

Front Raises
8x25's
8x30's
manual resistance front raises w/ partner x 12

Laterall Raises
8x20's
8x25's
manual resistance lateral raises w/ partner x 12

Pullover (machine)
-shoulder pain, didn't perform exercise

Hi Rows
8x150
8x160
8x170

Decline Skull Crushers w/ E-Z bar
8x75
8x85
7x95

Bench Dips- 40

Bicep Circuit
-Reverse Curls 6x60 (E Z bar)
-Hammer Curls8x30's
-Seated Incline Curls 8x20's
Repeat 3 times


Friday, March 28th

Squat
5x225
5x275
4x295
2x315
2x325

Power Runner
15 second burst w/180 lbs.
15 second burst w/200 lbs.
15 second burst w/210 lbs.

Side Lunges
8x65
8x65
6x65

Single Leg Curl
8x85
8x90
5x95

Glute Ham Raise - 3 sets (15, 12, 12)

Seated Calf Raises
20x100
20x110
20x120

4 Way Neck Machine
12x125
12x125