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BamBam55's offseason log

bambam55

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I'm going into my senior year of college football so I decided I need to start logging again and getting all the advice I can get. I have bursitis in my knee from spring ball so I'm giving my legs some time off for that to heal. Well here we go.

This is yesterdays workout, Its a lot of machine work because we couldnt get into the football weight room.

Smith Machine Military Press-(not sure how much the bar is so I just wrote down the weight we put on)
75x12
95x12
95x12

Reverse Delt Machine-
90x10
90x10
90x10

Side Raises-
35x10
35x10
35x10

Lat Row Machine-
150x12
150x12
170x12

High Pulls-
55x10
75x10
75x10

Cable rows-
72x10
72x10
72x10

Shoulder Series (Front and Side Raises)
3 sets of 10 each with 15lb db
 

Arcane1129

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Glad to see you started a log. Do you like machines? Personally, I never have all that much.
 

bambam55

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No. Actually I'm a true believer in free weights and using as little machines as possible. The problem is we have two weight rooms here at school. Our football weight room which has all of the free weights needed besides heavier dumbells. The other weight room is the student weight room full of treadmills and machines of course.
 

Rocky

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Nice to see a new log and you certainly hit the shoulders from all angles there!
 

bambam55

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Thanks guys
Once again I coaches weren't in the office so we couldnt get into the football weight room and had to make due in the student weight room. I think they didnt put any heavy free weights in there cause they are scared some kid will hurt themself and try to sue or something.

Smith Machine Bench- (Not sure how much it takes off again so I'm just putting the weight it would be if the bar was 45lbs like regular). Side Note I hate Smith Machines

225x10
245x8
265x6
285x4
315x2
315x4
275x6

Smith Mach. Incline-
205x8
205x8
205x8

Single Arm Tricep Pd-
60x10
60x10
60x10

Inverted Single Arm PD-
36x10
36x10
36x10

DB Overhead Tricep Extension-
45x15
45x15
45x15

Pec Machine-
170x12
190x12
210x12

Med Ball Push Ups- One arm on the ball for 5 reps then switch to other arm for 5 reps, I did 2 sets of these to finish up
 

bambam55

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Sunday April 20th Biceps and Abs
I usually do a combination of power/dynamic lifting with a bodybuilding type routine to help with football. Yet I've been doing the Schools Football workout for the whole semester so I decided to change it up. Our Football workouts are strictly football stuff so I havent done more than one set of curls in a workout in a while lol. This workout gave me a great pump.

DB Curls-
35x10
40x10
45x10

Leg Raises and Knee Raises-
4 sets of 10 for each

Cable Iso. Side Holds- (I foud this on T-nation.com and thought I'd give it a try. I did it with cables since there we dont have bands. Here is the link. http://www.t-nation.com/article/per...gies_for_quick_results&cr=performanceTraining

each done for both sides
24lbs-20secs
48lbs-20secs
48lbs-20secs
24lbs-30secs

Sit ups on Glute/Ham with 25lb plate-
3 sets of 15

Hammer Curls-
35x10
40x10
45x10

Ab Machine Crunch-
90x30
110x30
110x25

Single Arm Cable Curls-
36x10
48x10
60x6
24x20

Seated DB Concentration Curls-
25x10
25x10
 

Rocky

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Strong benching on the smith. Rest of the session looked good too. Like the med ball press-ups Rocky Balboa stylee! :)
 

bambam55

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yesterday's workout, April 22- Shoulders and Back
finally was able to get into the regular weight room and use free weights

Military Press-
135x8
135x6
135x6
135x6

BB Shrugs-
315x10
315x10
405x10
405x12

Bent Over Rows-
135x10
135x10
155x10

Front Raises-
35x10
35x10
35x10

Arnold Presses- (actually my first time trying these out, its a really unique lift)
45x10
45x8
45x8

Pull Ups-
3
3
2

Bent Over Rows with Palms facing away (I dont remember the proper name for these, any help would be appreciated)-
135x10
135x10
135x10

T-Rows-
115x10
115x10
140x10
140x10

Shoulder Combo- Front and Side Raises-
15x10
15x10

45x8
 

Hypocrisy86

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Huge weights there man, specially those shrugs
405 to 500 soon man heh
i think those bb rows are called Yates row?
i could be wrong, but keep up the mind boggling work man
going to catch up to Braaq :spy:
 

Rocky

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Good job my friend. Nice selection of weights and exercises.

I don't mind using the smith at all - but I'm pretty much forced to as the equipment at my gym is fairly limited!
 

bambam55

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Thanks Hypocrisy. I didnt use wraps on those shurgs till the last set when I felt like my grip was getting a little weak.

Rocky- that sucks but ya got to do what ya got to do sometimes
 

bambam55

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thanks wrestling lyon.... right now I'm doing more bodybuilding workouts. When I get home I will continue this for a few weeks before getting back to my dynamic football stuff that I was telling you about. If you want to check out a good workout like that for your summer training go to www.Defrancostraining.com Read the program called Westside for Skinny Bastards part III. That guy has trained tons of NFL players and guys going to combines
 

bambam55

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Heres one for you guys. So of all people Hillary Clinton made an appearance at our school today. Place of her visit..... the basketball gym. Because of this secret service was crawling all over the place and I couldn't get into the football gym haha. Damn her lol. I thought about going to listen her speak, but I hate lines and it was an hour and a half wait to get in.

Went to student weight room and still got a great workout in.
Smith Bench-
225x10
245x8
275x6
295x4
335x2
225x12

Smith Incline-
185x10
205x8
225x8

DB Presses on Swiss Ball-
50x10
50x15
50x20

Super set with the following three tricep exercises. I think thats actually called a tri-set but not positive on that.
Single Arm Pd-
60x10
60x10
60x10

DB Tricep Ext.-
50x10
50x10
50x10

Single arm Inverted Pd-
24x10
24x10
24x10

Pec Machine-
170x12
190x12
210x12

Cable Crossovers-
60x10
60x10

Med Ball Push Ups- (I'm falling in love with these lol)
2 sets of ten alternating each arm like last time
 

bambam55

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Biceps and Abs

Leg Raises and Knee Raises-
4 sets of 15 on each

DB Curls-
40x10
45x10
45x10

Side Cable Holds-
48lbs-20secs
48lbs-20secs
48lbs-20secs
24lbs-30secs

Sit Ups on Glute Ham with 35lb plate-
10
10
15

DB Hammer Curls-
40x10
45x10
45x10

Ab Crunch Machine-
90x30
110x30
110x30

Single Arm Cable Curls-
48x10
48x10
60x8
24x20

Swiss Ball Crunches-
50

10lb Med Ball seated twists-
3 sets of 30

Concentration Curls-
25x10
30x10
 

philosopher

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Nice workouts, why do you always use smith machines. Imo you should do some regular benches as well.
 
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