Saturday 2/21/09:
Played 2-3 hours of some tackle football…some real tackle football haha 11 on 11. Our school’s Track team vs. our school’s Football team…lol Track won…even our athletic line did a good job on holding the defense’s line just enough for me to do my thing lol.
Ehh…how does it sound to say that game was 10 and I scored 10 TD’s and played safety with 10+ tackles? hahaha. Toooo easyyy baby.
Seated Dumbbell Press - (15, 12 warmup) 4x12, 10, 8, 8
Tri Set x 3:
Dumbbell Lateral Raise 3x10
Dumbbell Reverse Fly 3x10
Dumbbell Shrugs 3x12
Close Grip Bench - (15, 12 warmup) 4x12, 10, 8, 8
Tri Set x 3
Dumbbell Kickbacks 3x12
Overhead Rope Extension 3x12,12,10
Narrow Grip Pushups 3xFailure
Cardio:
8x30s sprint, 90s jog aka Sprint 8
Abs:
Rope Crunches 4x12
Hanging Leg Raise 3x8
Reverse Incline Bent Leg Raises 3x12
Nitro Ab Machine 4x10
Notes: Good workout. Triceps got burnt in the tri-set. Shoulders are the same ol same ol. lol
Tuesday 2/24/09:
Reverse Grip Bent Over Row (15*, 12*) 4x12, 10, 8, 8
Tri Set x 3:
Wide Grip Pull Down 3x12,12,10
1 Arm Cable Row 3x8
Hyper Extensions 3x15,15,12
Cardio:
8x30s sprint, 90s jog
Abs:
DB Side Bends 3x12
Weighted Incline Twists 3x8
Bicycle Crunch 3x30 seconds
Thursday 2/26/09:
Incline Dumbbell Press - (15-12*) 4x12, 10, 8, 8
Tri Set x 3:
Pec Dec 3x12,12,10
Dumbbell Flys 3x12,12,10
Push Ups 3xFailure
Dumbbell Curl (both arms together)- (15, 12*) 4x12, 8, 7, 6
Tri Set x 3:
EZ Bar Curl 3x12
Dumbbell Reverse Curl 3x12
Rope Curl 3x12
8x30s sprint, 90s jog aka Sprint 8s
Abs:
Bench Bent Leg Raises x12
Hanging Leg Raises x10
Bench V Ups x15
Planks x1 min
x3
Chins 3x8
Notes: DB Curls with both arms at the same time is harder than it seems.
Saturday 2/28/09:
Typical Saturday…you already know what Saturday nights are about.
FOOTBALL!!
Was some wild ass game tonight. Im sore for the first time from playing. I was getting some major burn tonight. Getting screens and runs every other play…absorb a lot of hits…but in the end, doesn’t matter…BECAUSE WE WON!!
Was a horse tonight. Mad sore and fuckin’ dead man. Like this was some fun and wild ass game.
Monday 3/2/09:
Snow day…NO SCHOOL!! I was a lazy ass and stayed in…until…gym time!!
Seated Dumbbell Press - (15, 12 warmup) 4x12, 10, 8, 8
Tri Set x 3:
Dumbbell Lateral Raise 3x12,12,10
Dumbbell Reverse Fly 3x12,12,10
Dumbbell Shrugs 3x12
Close Grip Bench - (15, 12 warmup) 4x12, 8, 6, 4
Tri Set x 3
Dumbbell Kickbacks 3x12
Skull Crushers 3x12,12,10
Narrow Grip Pushups 3xFailure (40, 35, 20)
Abs:
Rope Crunch 4x8
Triset:
Flat Bench Bent Leg Raises 3x12
Hanging Leg Raises 3x10
V Ups 3x12
Cardio:
Treadmill:
9x30s sprint, 90s jog @ 5.0 incline
StairMaster 5 minutes
Abs:
Rope Crunch 4x12
Medicine Ball Situps 2x12
Machine Double Crunches 4x20
Hanging Leg Raises 3x8
Flat Bench Bent Leg Raises 3x12
Weighted Incline Situps 2x12
Tuesday 3/3/09:
Reverse Grip Bent Over Row (15*, 12*) 4x12, 10, 8, 8
Tri Set x 3:
Wide Grip Pull Down 3x12
1 Arm Cable Row 3x8
Hyper Extensions 3x12
Treadmill:
9x30s sprint, 90s jog @ 7.0 incline and 10.0mph sprint speed
StairMaster 5 minutes
Obliques:
4x12 DB Side Bends
3x30s bicycles
–3x25 side crunches on each side
3x10 Bench Side Bends on each side
3x8 Chinups
Thursday 3/5/09:
Incline Dumbbell Press - (15-12*) 4x12, 10, 8, 5 (@ 50lbs)
Dumbbell Flys 3x12
–Push Ups 3xFailure
Dumbbell Curl - (15, 12*) 4x12, 10, 8, 8
Tri Set x 3:
EZ Bar Curl 3x12
Dumbbell Reverse Curl 3x12
Rope Curl 3x12,10,10
Treadmill:
9x30s sprint, 90s jog @ 7.0-7.5 incline @ 9.0-10.0 and last rep at 12.0
Abs:
Rope Crunch 4x12
Hanging Leg Raises 3x12
–Hanging Knee Raises 3x10,10,8
Reverse Incline Leg Raises 3x12
–Flat Bench V Ups 3x12
Sprinter Situps 3x20
Swissball Ab Roller 1x20
Friday 3/6/09:
Senior Dinner Dance. Won Cutest Dimples…no match went against two ??'s haha…starpower = everything haha…
Didn’t have time to hit the gym for legs but I didn’t need to. My legs were done on the dance floor haha. Hips, legs, and Junior down there were sore day after haha.
Saturday 3/7/09:
Football…the usual…different set up this time because it was 10-on-10. I played line most of the time on offense and defense. Pancaked a few kids and sacked a few times :D.
When I had to run it, I did my job too :D. Had a TD out of it. 
Monday 3/9/09:
Seated Dumbbell Press - (15 warmup) 4x12, 10, 8, 6 (PB @ 50 lbs)
Tri Set x 3:
Dumbbell Lateral Raise 3x12,12,12
Dumbbell Reverse Fly 3x10,12,12
Dumbbell Shrugs 3x12
French Curl - 3x8
Tri Set x 3
Dumbbell Kickbacks 3x12
Skull Crushers 3x12,12,10
Narrow Grip Pushups 3xFailure
Cardio:
Bike:
4x30s sprint (180-200RPM), 60s soft (80-100RPM) @ level 12 resistance
Abs:
Toe Touches x35 seconds
Leg Lifts x35 seconds
Bicycles x35 seconds
Mountain Climbers x35 seconds
Planks x35 seconds
x2
25 second rest in between abs circuit.
Tuesday 3/10/09:
Reverse Grip Bent Over Row (15*, 12*) 4x12, 10, 8, 8
Tri Set x 3:
Wide Grip Pull Down 3x12
1 Arm Cable Row 3x8
Hyper Extensions 3x15,15,12
Treadmill:
10x30s sprint, 60s jog @ 7.0 incline going from 9.0 to 10.0 mph
Abs:
DB Side Bends 4x12
Decline Twists 4x15
Notes: Kickass workout!!
Thursday 3/12/09:
Incline Dumbbell Press - (15-12*) 4x12, 10, 8, 5 (@ 50lbs)
Tri Set:
Pec Dec 3x12,9,9
Dumbbell Flys 3x12
Push Ups 3xFailure
Dumbbell Curl - (15, 12*) 4x12, 10, 8, 8
Tri Set x 3:
EZ Bar Curl 3x12
Dumbbell Reverse Curl 3x12
Rope Curl 3x12
Treadmill:
10x30s sprint, 60s jog @ 7.0-8.0 incline @10.0
Abs Circuit:
Toe Touches
Leg Lifts
Bicycle Crunches
Mountain Climber
Plank
x3
35 seconds each exercise with 25 sec rest after one set
One of my jail buddies at the gym wanted me to jump into their burnouts and made me do 50 reps on the decline bench with 115 lbs.
Decline Bench Press x50…27 straight, followed by 15 second rest-pauses and 8 reps for the next 3.
totally burnttt outtt man…these jail guys…crazyyy…
Saturday 3/14/09:
Happy Pi Day everyone!!
Typical Saturday…played 3 games on the gridiron…lasted a little more than 3 hours…
Played lineman on game 1 on both sides and had 5 sacks on the QB.
Played my usual RB/DB on games 2 and 3.
Went 2-1 for the day…not a bad night on the gridiron.
Monday 3/16/09:
Feel sick like shit…stuffy nose. No sense of smell or taste.
Did 5x30s sprint and 60s jog on the treadmill at max speed and 8.0 incline.
Toe Touches
Leg Lifts
Bicycles
Mountain Climber
Plank
x2
35s each exercise in the circuit, with 25s rest between circuits
Leg Lifts 3x20
Leg Raises 2x12
Wide Grip Pullup 2x12,6
Stupid friend made me wait and kill 2 hrs at the gym because he wanted to go to the track with me, and then he decides on picking up his girlfriend. By then it was 8. I just wanted someone to go to the track with me because it’s my first time laying foot on my favorite track in 2009 and I wanted to run some times.
You know how I hate missing workout sessions and all. Im pissed because I felt like I didnt do shit today…I was planning on doing 3x100s, 3x60s, and 6x starts/acceleration.
Wednesday 3/18/09:
Drop Jump 2x6
–Depth Jump into 36" box 2x6
Squat 4x6 (moving from 225 to 305 on the last set)
RDL plus shrug and calf raise 4x6,3,3,2
Leg Curl 4x8,8,7,4
Wrist Curl 2x50
Reverse Wrist Curl 2x50
10x30s sprint, 60s jog @ 10mph and 7-10 incline
Bench Leg Raises 3x25
Bench Leg Lifts 3x25
Notes: Was gonna go for a round 2 on sprints but was really wasted when I tried to go on it. Felt lightheaded and was about to throw up. Lactic acid for sure…It felt good squatting again. The RDLs, not as much lol.
Friday 3/20/09:
Military Press- 4x6
T-bar row- 4x8
Flat cable crossover- 3x15
Incline DB curl- 3x8
Skull crushers- 4x8
Abs:
Incline Leg Raises 4x25
–Decline Crunches 4x25
Treadmill:
5x30s sprint, 60s jog @ 11mph sprint and 8.0 incline
Meet tomorrow…I’m planning on doing the 100 and the 200, and if coach isnt an ass, the 4x100 relay.
Saturday 3/21/09:
Outdoor Track Season Opener
Icahn Stadium, Randalls Island
4x100: 53.80 :mad:
200m: 29.36 :eek:
Notes:
I started the relay because…well
…because my start is the shit…I had a fast split BUT I’m pissed I have rookies in the relay. My 2nd man whom I handed off to did not move from his spot, blamed me for not “slowing down” and that cost us valuable time. We would’ve had hit 50 the worst and finished 1st in that heat. Our HS RB was the anchor because I told the coach to put me in as starter and him as anchor. The other 2 were rookies that didn’t know what to do and sucked at handing/receiving and controlling the fly zone.
The bad 200m time was expected because I haven’t done trackwork in so long and the 200 felt like light work. I felt slow I was expecting a slow time. I’m around 26.8 now…Actions speak louder than words so once I start hitting the track next week, I’ll prove it. Our RB did 28.14 :rolleyes:
I was the only person on the team that wasn’t nervous or freaked out. I was the funniest and chill guy there and kept the team loose. After all, it’s the first outdoor meet of the season. Just look up on these numbers come May and be ready for improvements. I can’t wait until the A team is back together =).
Anyway, Im out to play football now.
Saturday 3/21/09 continued:
Football until field lights went out at 11…4 hours of football…had fun.
Monday 3/23/09:
Single Leg Lateral Hops 5x10 seconds each leg
Standing Broad Jump 5x2
Deadlift (12,10 warmup) 5x5,4,3,3,3
Bulgarian Split Squat 3x8 each leg
Seated Good Mornings 4x12,10,8,6
Seated Wrist Curls 3x20
Standing Reverse Wrist Curls 3x20,20,15
Floor Crunches with feet 90 degrees 3x50
–Lying Side Crunch 3x50 each side
Cardio:
Pullup x5
Pushup x10
Squats x15
Burpees x5
10 minutes straight.
Notes: Haven’t done an actual deadlift in nearly 4 months. Lifting 245 wasn’t easy as it used to be for 3 reps. I went down to 225…Im gonna go down again so I can work on form as well as 3-5RM.
Tuesday 3/24/09:
Done in spikes
4x30 walk back recovery
–3min recovery 100 rep abs circuit–
4x40 walk back recovery
–5min recovery 100 rep abs circuit–
4x60 (recoveries of 3min, 90sec, 3min)
–8min recovery 100 rep abs circuit–
2x80 (5min recovery)
–10min rest–
2x100 one full lap walk back to start recovery
wow…first time at my favorite track since last year. I felt really loose and was flying in 29 degree weather. Felt great. Felt fast. Did everything I wanted but kiss the track that I spent so much time in 
Wednesday 3/25/09:
Had my Phys. Ed mile run test today.
Ran a 5:47!!! PR!!!
Gym:
Single leg box jumps 3x10
–Standing long jumps 3x2
Dumbell Bench press- 5x5 (worked from 30s up to 50s)
Weighted Pullups - 4x8,8 (BW+5lbs),5(BW+10lbs),5(BW+10lbs)
Rear incline laterals- 4x15,15,12,12
Preacher curl- 4x10,10,8,8
Close grip decline bench press - 4x8,8,7,6 (worked from 115 up to 145 last set)
Hanging Leg Raises 4x10,10,8,8
–Cable Crunch 4x10,10,10,10
Pullup x5
Pushup x10
Squats x15
Burpees x5
x2 minutes
Burpees into Pullups x2 minutes
Man those calisthenic ghetto workouts burn so much. It feels good and better than treadmill work!!!