7/12/06
Hang Clean 3 x 3 (205)
Lat Pulldowns 4 x 8 (170)
Seated Rows 3 x 8
Incline DB Press 3 x8 (65’s, 80’s, 80’s)
Reverse Leg Press 2 x 6 each leg
Pretty sore from yesterday in the hips; traps a little sore still from Monday.
7/13/06
Pushups and core work, plyos, 5 stadium runs up 3 flights each (sprint each step, sprint alternate steps, 2 foot bounds each step, 2 foot bounds alternate steps).
Ended with 8 x 20m sprints from 3 point stance.
90 min. 7on7 later. I’ve been doing really well.
7/14/06
Was going to get a weights session in today, but the past couple days have been a little off…One of my roommates got into a pretty bad car accident on Thursday morning. Fell asleep at the wheel, car rolled down a hill, landed on the roof… No injuries EXCEPT for the horrible damage to his right foot/ankle.
- He pretty much tore every ligament in his ankle.
- The cushioning on the heel is basically no longer there.
- He completley severed one of the arteries in the lower leg that gives blood to the feet; which means there is a slight chance he may either lose it (20% chance) or will have very poor circulation to the foot the rest of his life.
- Broke his fibula (he already has had one surgery; 1 metal plate and 6 screws later)
- Also has some severe damage to the muscles in his foot.
Good thing this guy is tough; 6’3" 240 lb. DE for our football team; when the car landed on it’s roof, he crawled out of the drivers’ side window through all the debris and glass, tried to stand up but fell down once he knew what was wrong with the foot/ankle (compound fracture); crawled up the hill using his arms about 45 yards to the road and tied his shirt around his ankle to stop the bleeding somewhat… Good thing he is an EMT also… Ironic? Was probably going to start this season along with his twin brother at the other End spot. It’s really sad though, his football career is over and that’s what he was looking forward to most (playing college ball). He’s just lucky to be alive and nothing worse happened. Wish him luck getting though this, it’s going to be rough getting used to this new change for him for a while… 
7/16/06
Little flat today, but got through it. It was so damn hot in the weigjht room today; felt like a damn sauna.
Hang Clean 3 x 3 (225)
Squats 1 x 5 (335), 3 x 3 (365)
Bench Press 2 x 5 (225), 2 x 3 (260)
Lat Pulldowns 4 x 8
Secondaries
Barbell Bicep Curl 2 x 12 (70)
Skull Crushers 3 x 10 (90)
Barbbell Shrugs (Smith Rack) 3 x 10 (315)
Wasn’t really into it today. Weekend was fun, but today wasn’t! Also pretty much did horrible on my stats test today, great.
Hey man, just read about what happened to your buddy, and that really bites. I feel for you and your friend, and my heart goes out to all involved. At least nothing worse happened, and it’s a miracle he’s still alive to tell the tale.
Ya same here. My best goes out to your friend and his family. That’s really rough.
Wow…I just read about your friend’s accident. That’s intense. Seems to be miracles happening all around these days. I wish him the best of luck and am really glad nothing worse happened. Is his football career for sure over? Or is that just what the doctors say? 
Where there’s a will there’s a way right!!!
Thanks everyone for the support of my friend. He’s doing much better now. He’s out of the hospital now. I saw the foot/ankle today unwrapped and out of the boot… WOW… It is intense… The scars are going to be rediculous… Yeah, the football career is most likely over… There is pretty much no way he’ll be able to withstand all that punishment of football with all the stuff that happened to his foot and ankle… BUT, then again, you never know…
7/18/06
Core stuff, light plyos, normal warm up, light accels… Then into the workout. It was shorter in volume this time, we are testing 40’s on Thursday…
5 x 40m from 3 point stance.
4 x 20m from 3 point stance.
90 min. 7on7 later. Made some good catches.
Recovery time was short, so it was a little intense. Hope to see a good time on Thursday. Feelin pretty fast. I’ll be fresh too.
7/19/06
Off from weights and everything. I went to class today, got some good sleep, hydrated. Tomorrow should be cool.
I’m expecting a sub 4.6 in the 40 test tomorrow, so we’ll see what happens.
7/20/06
Turned out to be a good day… Tested our 40 yard dash for football. It was hot out, but I wanted to ensure that my legs were warm enough so I wore sweats to warm up in. Some of the guys were giving me shit, but I really didn’t care. I got a great warm-up and took a few practice accels to get myself going. Once I took my first practice start out to 10m, I knew I would run a good time.
40 yard dash testing:
1st Attempt: 4.50h
2nd Attempt: 4.48h NEW PB!!
After that I called it, I’m very happy with a 4.48 (even if it was a handtime, that’s what recruiters see and the 40 is huge in the eyes of scouts). Would like to get an electronic time one of these days, but for now I’ll settle with the 4.48 :eek: 
90min 7on7 later. Left quad tightened up on me a bit, maybe a mild strain. Ice and light massage should do the trick.
holy smokes! nice PB man.
Thanks Smarss!
7/21/06
My left quad is still sore. Tender spot in the Rectus Fermoris (upper near the hip almost). Icing has helped a bit.
Weights:
Bench Press 2 x 5 (225) 2 x 3 (245) 1 x 1 (265) 2 x 1 (275)
Dumbbell Row 4 x 8 (55 lb. dumbbells)
Incline DB Press 4 x 5 (85’s)
Lat Pulldown : 4 x 5 (200)
21’s : 2 sets
Rope Pushdowns : 4 x 10
No legs today unfortunatley. Wanted to get deadlifts in, but needed to rest my quad. Oh well. Hope it gets a lot better soon!
7/23/06
110 degrees today!! :eek:
It’s been like this since Friday, it is so freakin hot… Last night at midnight I was outside and still sweating…
Saturday and Sunday off days…
Ya, its that hot here in TX and I had to run 52 sprints on the boiling turf last week in that heat. Great 40! 4.48 is blazing!
Yeah it’s cooling off now though. Thanks bud, it’s taken me a while to get in the 4.4’s but it feels good to finally get it.
7/26/06
Got back to the weights today. Last couple days have been some intense math homework and studying, plus a test thrown in there.
Hang Clean 3 x 5 (185) Light and fast today.
Deadlifts 1 x 2 (365), 2 x 2 (380). Wasn’t feelin it today, but got through it.
Bench Press 1 x 5 (245), 2 x 3 (255), 1 x 1 (275) Decent.
Lat Pulldowns 3 x 8 (180)
DB Shrugs 3 x 8 (75’s)
DB Hammer Curl 3 x 8 (35’s)
Hypers : 2 x 15. Concentrated on firing the glutes and hamstrings on the way up.
Bodyweight consistent at 184-185. Double days begin on August 1st! 
:eek:
8/5/06
Haven’t posted for a while… Been busy with double days this week; it’s been going OK. Done very well in drills, footwork, one-on-ones, etc… I;m still not as high as I would like to be on the depth chart, but I feel that I will be moving up within the next couple weeks if I stay consistent. Just gotta give me an oppurtunity to show what I can do and I will produce.
Did a quick weight session the other day too.
Bench Press 2 x 8 (185), 2 x 5 (230)
Push Press 1 x 8 (135), 3 x 5 (160)
Seated Cable Row 4 x 8
Lat Pulldowns 3 x 8
Abs ~200
Left quad is flaring up on me again latley, but I have been playing through it. I can’t afford to sit out of any practices, there are 30 wide receivers trying out and one practice missed is another chance to compete lost. So I’m taking advantage of every chance I get right now.
8/8/06
Last double day was yesterday… Now our practices will just be strictly morning sessions from 9-11… Pretty cool if you ask me. Skill guys lift Tues/Thurs after practice. My quad is still bugging me but have been running through it. Have been having some thoughts about making a position switch to cornerback…
Weights:
Incline Barbell Press 2 x 8 (160), 2 x 5 (190)
Lat Pulldowns 4 x 8
DB Military Press (Seated) 3 x 8 (70’s)
Seated Cable Rows 4 x 8
Close Grip Bench 2 x 5 (205)
Abs~100
Spent…
8/12/06
Past few days have been single practices in the mornings… I’ve been doing well; getting rotation in with the 2nd/3rd group latley, so I’m happy about that. I really don’t drop many balls anymore, and my technique is pretty sound… Getting better every day.
Today was our first day in full pads. I’m very sore and tired now. This past week has been exhausting, I can’t wait for the day off tomorrow.
I have been doing real well in 1-on-1’s; I was 3 for 3 today with solid crisp routes and a nice diving catch on a 10 yard out route. My favorite was a 15 yard post-curl route on a press defender. Took an outside release, stemmed to the post, and pushed him by me and came underneath to the curl. Felt great!
Time to recover…
8/13/06
Got to sleep in today til 12 which hasn’t happened in I don’t know how long (seems like forever, more like 2 weeks probably haha). Pretty sore from yesterday, even though we didn’t even really do much hitting. It’s alot different when you have full gear on than shorts and a shirt.
I just noticed this yesterday, but we’re down to about 20 receivers now, with alot of them planning to red/gray shirt. Alot of people are getting hurt too, so the key now is to stay healthy and be consistent. I am very confident in myself, and I know I can produce for us this year. Can’t wait til September 2nd, first game at home!!
Wearing jeresey #81 this year; was supposed to have 14, but something happened along there… Whatever… The number doesn’t make the player anyways.
8/17/06
Same stuff latley, but we have been going 11-on-11 full speed tackle past two days. I decleated an outside backer today which got me going nuts. Then I layed out a cornerback when he tried to come up and hit me on a run play… When you play full speed and kind of careless, it helps out a whole lot when you want to put someone on their ass . Our Blue-White scrimmage is this Saturday at 10 am… Hope to show some good playing time and make some plays, we’ll see…
Weights:
Bench Press 3 x 5 (225, 225, 235)
Chest Supported Rear Delt/Row 4 x 8
Flat DB Bench Press 3 x 8 (80’s)
Lat Pulldowns : 3 x 10
Hammer Curls 2 x 8 (35’s)
My quad still bothers me, so I’m trying to save my legs as much as possible. My right shoulder has been bothering me a bit, so I went a little easy on the pressing today.