The Titan Football journal

[NLTitan20]

This is long overdue, I've been hitting the weights hard but just haven't posted anything till tonight. This is week 9 of our 9 week offseason conditioning program (very high percentages of maxes and low reps)...look for something different when spring ball starts the 24th.

Monday, March 10th-Upper

Push Press
5x155
4x175
3x185
3x195

Bench Press
8x205
5x235
3x255
3x265
1x270

Incline Press
6x175
5x185
3x205

Single Arm DB Bench
8x85
6x90
(each arm)
*super set with 1 set of 12 decline pushups after each set

Front Raises
6x25
6x30
6x35

Lateral Raise
6x20
6x25
6x30

Power Shrugs (quick reps w/ momentum from legs)
8x80's (DBs)
8x80's

Tricep Pushdown
8x90
6x100
6x105

100 Dips, sets of 25 (50 w/ no weight, 50 w/ 25 lb. DB held by legs)

4 way neck machine
12x115
12x115

[NLTitan20]

Tuesday, March 11th-Lower & Back

Power Cleans
5x175
5x215
4x225
3x240
2x250-failed

Thrust Ups (explosive step up exercise with dumb bells)
8x25's
6x30's
6x35's

Lat Pulldown
8x155
6x165
6x175

super set w/ Seated Row

Seated Row
8x155
6x165
6x175

Romanian Dead Lifts
8x165
6x175
6x185

*super set w/ set of 12 glute/ham raises after 1st and 2nd set of RDLs

100 lb. plate push-20 yds on carpetx3

Standing Calf Raises
20x165
20175
40x155

Preacher Curls
8x75
6x85
6x95

Standing DB Curls
8x25
8x30

Burnout set of 21 w/45 lb. bar

Abs:
Leg Lifts-3 sets of 20 hanging from pull up bar
Incline Sit ups-3 sets of 20
Med Ball Crunches-3 sets 30 regular, 3x30 cross elbow to knee

Height: 5'10''
Weight: 175
Age: 20

[NLTitan20]

Wednesday, March 12th, 2008

Wednesdays and Fridays are speed and agility days for my teammates and I. I play CB so this is obviuosly one of the most important facets of my game.

These workouts vary every week and do not involve wight training specifically, but they are a great way to improve overall quickness, speed, and athletic ability for anyone looking to hold their own in any sport.

Warm up-very important

Dot Drills
9 sets x 15 second bursts

40 yd. dash style starts w/ resistance bands

10 startsx10 yrds.- partner needed to hold band

Stair Plyos
(apmx. 20 step staircase)
2 feet per step
2 feet per step
run-skip 1 step
run-skip 2 steps
Repeat 4x

5 40 yd. sprints-full recovery

Wall Sits (90 degrees at knee)
3x75 seconds

[growstrong]

Looking good bro... I will be following this one.

[Sampson]

Nice log man, lifts are lookin good.

[celtic8710]

titan is jacked

[NLTitan20]

Thursday, March 13th

This is day 3 of a 3 day/week lifting split. I'm not a fan of only lifting 3 days a week by any means, but I don't have much of a choice for the time being. Today's lift is a killer, as it is both upper and lower body.

Clean & Press
5x195
4x205
3x215
1x225 (failed after 1st rep)

Squat
5x240
5x300
4x330
3x340
attempted 350-failed

Incline Press
8x170
5x195
3x215
2x225

DB Bench
8x85's
6x90's
6x95's

Pullover
8x165
6x175
strained rotator cuff on last set-still got some pain today

Hi Row
8x165
6x175
6x185

Side Lunges
8x50
8x55
8x60

Single-leg Leg Curl
8x80
6x90
6x100

Close Grip Bench
8x205
6x215
5x225
*super set w/ bench dips after 1st and 2nd sets (40, 35)

Hammer Curls
8x30
8x35
8x40


I had nothing left after this workout and I'm glad that it will be changing up once spring break ends. I need some time to let my shoulder heal and to let the rest of my body recover for spring ball as well. Untill then, :.

[growstrong]

lookin good NLTitan. ahve a good break!

[NLTitan20]

This is my workout log from last week. It's another three day split, which I am still not a fan of, but along with our three lifts we also have three full football practices per week...It will be interesting to see how my lifts respond to all of the extra activity.

Tuesday, March 25th

Power Cleans
5x170
5x205
3x225
2x225
-I hit a serious plateau this week in this lift. I took a week off to rest my shoulder and re-energize my body after 9 weeks of hard training. When I cleaned on Tuesday I still felt like I had felt before I rested. Something's off with my power cleans, so this upcoming week I'm gonna decrease the weight and see what happens.

Hip Flexion on Glute/Ham Machine
10x140
8x150
8x160

Bench Press
8x200
5x230
3x260
2x275
1x275
20x150 (burn-out set)

DB Incline Press
8x65
8x75
7x85

DB Shouler Press
8x30's
8x35's
8x40's

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

Lat Pulldown
8x150
8x160
8x170
*Super Set with Seated Row (single arm)
8x70
8x80
8x90

Seated Leg Curl
8x160
8x175
8x190

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
8x25's
8x30'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, March 27th

Push Press
5x145
4x175
3x205
3x205

Incline Press
8x165
5x195
4x210
2x225
1x225

Close Grip Bench
8x205
6x215
5x215
burn out set of push ups (50)
(started w/ too much weight this week)

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)
8x135
8x145
8x155

*Super set w/ T-Bar rows
8x90
8x100
8x110

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

Bench Dips (w/ 55 lb. plate on lap) x 27

Bicep Circuit
-Reverse Curls 6x50 (E Z bar)
-Hammer Curls8x30's
-Seated Incline Curls 8x20's
Repeat 3 times


Friday, March 28th

Squat
5x215
5x265
4x285
3x305
2x315

Power Runner
15 second burst/sprint w/180 lbs. x 3

2 Way Lunge (side and angle)
8x20
8x20
8x20

Single Leg Curl
8x85
8x90
8x95

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

Seated Calf Raises
20x90
20x100
20x110

4 Way Neck Machine
12x125
12x125

[growstrong]

lookin good man