AGE: 21

HEIGHT: 5'9, 6 when i want to impress the ladies

WEIGHT: 159,5lbs

SLEEP SCHEDULE: Most of the time I manage to get 8/10 hours in but sometimes due to schedules i can only get 5/6

BODY TYPE: I consider myself regular built. I have some visible body fat thats somewhat well distributed but its mostly noticeable in the abdominal area. I can still notice some abs and some of the obliques if I squeeze =p

GOALS: Being able to dunk
Get my 40 yard dash time to 4.3/4.4
Improve overall strenght and athleticism
get to 198lbs
learn as much as I can

GOAL LOG:
12/01/2011: Running Vert: Long term goal of Dunking.

12/01/2011: 40 Yard Dash: Long term goal of 4.40s.

12/01/2011: Flexibility: Long term goal of doing a horizontal split comfortably. ATOW legs spread about 75%
12/01/2011: Flexibility: Short term goal of touching the ground with knuckles while legs straight. ATOW knuckles are 1/1.5cm away

12/01/2011: Body Mass: Long term goal of 198lbs at ~10%bf. ATOW 159,5lbs bf coming soon
12/01/2011: Body Mass: Short term goal of 165lbs.

PROGRAM HISTORY:
 [COMING SOON!!!]

FAILURE HISTORY:
 [lets see how long I can hold without writting shit here: 12/01/2011]

CURRENT ABILITY: I never tested my vert or properly timed my 40 seeing as ive just now started really commiting into them (before I focused on cardio and losing weight seeing as I was once 264lbs pretty much obese) but I will get those #s tomorrow. I can tell you my 40 time is roughly a 5.1/5.3 (below average, I know) and right now I cant touch the rim for the life of me

INJURY HISTORY: Dislocated both of my knees at different times due to playing soccer with excess weight, which caused a minor fraction in one of them. Broke a couple of fingers and jammed a couple more. Broke my collarbone when I was reeaally young due to my mom dropping me off the washing tank dunno if this should be here but I get severe lower back aches when I play guitar standing up for more then an hour and when Im driving a car. Thats about it

TRAINING HISTORY & ACHIEVEMENTS: Not much of a training history really.. I was semi active as a kid, playing soccer daily with my friends but my diet was poor to say the least (picture microwave lasagna with fries and ice cream for dessert! yum!!) so I gained weight. Last February I started getting interested in football and playing it so when I found out there was a league starting here in Portugal I basicly said F* this life and got off my ass to reach for my goal of playing wide receiver. I started a fitness program called Insanity from Beachbody and basicly did it like.. 3 times even though they suggest we only do it once since its very physically demanding but I was eager and basicly didnt know what else to do. So I did that and dropped about 50 lbs, seying as I was in the 200's range when I started, gaining some muscle mass in the process. In November after I felt like I was already in good enough physical shape I applied and made the team as a wide receiver they where taking anyone since its a new sport here in Portugal, but at least I wasnt a lineman (success!!!1)
Which brings me to this stage: Im currently 2nd string because my speed/explosiveness is seriously lacking! I can take the cardio like a champ and I can hold a plank/squat longer then any of my teammates but thats not much good if Im on the bench watching lol So in order to reach my first string goal I got a personal trainer at a gym and we're working on getting me bigger and stronger with quite some success (Id post my progress but I just recently lost my journal.. I remember my squat went from 140lbs when I started and now its 220 almost 4 months later) I also have an alley I use to do my sprints and i measured the distance, using steps, as roughly 40 yards and since I joined the gym it went from a 5.4 average to a 5.2/ 5.1

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I got 3 days gym per week plus 3 days of football and one recovery day. I also practice my routes for about an hour everyday but I wouldnt say its hard (I get a bit sweaty but I do it with no effort)I also do some plyos and track and field work on some days. The plyos and sprints I got from youtube http://www.youtube.com/watch?v=aZsOmoNnGwo http://www.youtube.com/watch?v=qmErE5ogKJE Usually takes me like 45 mins including warmup and post stretching.
It looks like this:
Monday- Gym(shoulders and back); routes; Jump Rope
Tuesday- Gym(biceps and chest); routes; Plyos
Wensday- Routes; Football (Its basicly tackling drills, play running and sprints for conditioning. We dont always do conditioning though.)
Thursday- Recovery
Friday- Gym(legs and triceps); routes; jump rope
Satturday- routes; plyos; jump rope
Sunday- routes; Football

BRIEF OVERVIEW OF CURRENT DIET: I got my diet plan from that beachbody program I did, Insanity, so Im eating healthy and ive divided it like: 3350/3500 calories, 5 meals a day of 60% carbs 20% fat 20% protein, except for dinner where I just have 500/400 calories of chicken breast. I also take a multi-vitamin called Centrum but no other supplements although I did creatine for 2 months when I had some big gains on my lifts. Ive dropped it for 2 months now and im planning to get back on it again soon. My meals are basicly: oatmeal, banana, apples, flaxseeds, 0%fat yogurt, tofu, chicken breast, whole wheat pasta and bread, peanut butter, all fruit preserves, veggies. I eat a lot of fruit and veggies :c

IMPORTANT ACTIVITIES: None really. Games are largely spread out and are on football training days, so Im free to focus on my goals.

I just wanna add that Im willing to do anything to reach my goals i just need some help on how to get it done. I also dont want to cut back on my route running seeing as I need it to get better as a receiver.
Thanks!

This took me way too long to write

08/01/2011
- 159.6lbs
- Felt rested; bouncy; energetic !
- 850 calorie meal and one Nespresso capsule 2 hours prior to training. Cant remember carb/fat/protein ratio.. guessing mostly carbs
- 8 hours sleep

 Worked out at 8.20 pm - 9.15 pm

Warmup:
- 3 min jog-  just to get that blood flowing
- High speed squats and jumping jacks- 3x8(im not sure how its called but I went through them straight with no rest) focussed on form and getting my feet off the ground asap on the jj's
- 10 yard sprints- feeling fast

Knee High Jumps:
- 4x10 rested until feeling like I could max jump each rep again; prob around 2 mins (Im just gonna call this RTR rest till recovered for simplicity lol)
- Overall consistency felt good

Single leg knee drive:
- 4x10 on each leg RTR around 2 mins
- Had a few difficulties with keeping knees and feet tight to the body and with rebounding as soon as I hit the ground; Some jumps where bellow par..

Butt Kicks:
- 4x10 RTR around 2 mins
- These felt great! Had some trouble rebounding asap on a couple of reps. Consistency was OK a couple where bellow par

Squat Drive:
- 4x10 10x each leg = 1 set; rest for 30s between legs and RTR between sets
- Didnt rest back knee on the ground due to hard surface. Need to find a solution for this had trouble keeping jumps centered and not going slightly left and right. Overall consistency was good.
- Quads where freaking burning after each set !

Core:
- 10 minute abs dvd from Beachbody TurboFire (any advice on an effective core workout?)

Stretch


@Adarqui thx a lot man, Im going to talk to my pt about incorporating those exercises
Heres what my leg workouts look like now:

Warmup:
- bycicle for 6-10m

http://treadmillscentral.com/images/onefivethreeone.jpg This squat machine right here (we're gonna be progressing to actual bars or to a dif machine now since Ive already lifted the maximum of this one 220lbs)
- 3x8 220lbs

http://www.fitness-equipment.com/acatalog/517m.jpg Leg Press
- 3x8 396lbs

http://1.bp.blogspot.com/_F9bAInkYKus/ShQenJrOgoI/AAAAAAAAANY/vhNBj9YwElw/s320/leg+extension.jpg Leg Extension
- 3x8 176lbs(around that, lost my journal ._.)

http://www.leehayward.com/gym_equipment/legcurl.jpg Leg Curl
- 3x8 154lbs We rarely mess with the weight on this one, just try to keep it somewhat hard and consistent

Calf Raises on the squat machine
- 3x8 176lbs we also dont mess much with this one, same as the leg curl

The weight I used is my max, we usually only use the max on the 3rd set. We work our way up from set 1 so 3x8 220lbs on the squat machine looks like: 8x 180, 8x 200, 8x220 (same concept for the other lifts)

Ill reply more later, Im already running late for practice lool

@ So something like:
Monday: Legs, tris and back; routes; jump rope
Tuesday: Biceps and chest; routes; Plyos
Wednesday: Routes; Football
Thursday: Recovery; light jump rope for footwork
Friday: Legs, tris and shoulders; routes; jump rope
Satturday: Plyos; fullbody bodyweight training

these would be each divided by: morning/post lunch/before dinner in that order

Would this work or..

@ Ill count how many grams of protein and complete protein I have tomorrow. Id rather not take a protein supplement but i guess Ill have to if necessary.

edit: 300gs total protein 249 of which where complete(chicken, tunna, egg, soy milk). These numbers'll drop on football days though to something like: 190/200gs complete

thx man, I really appretiate all your help

11/01/2011
-159,8
-Felt good but somewhat sleepy before practice
-8am 700cal meal; replaced flaxseeds with apple; half cup of coffee
-6.15h sleep. unacceptable
-knee's recovering good but still swollen so decided to give it a couple more days rest so I can hopefully be 100% by sundays practice

workout at 9:15am

Back
Wide-Grip Pulldown Behind The Neck
-88lbs @ 1x8
-110lbs @ 1x8
-121lbs @ 1x8

Seated Cable Rows
-88lbs @ 1x8
-110lbs @ 1x8
-121lbs @ 1x8

Seated Row Machine (arms go back wide, like with a Press..)
-55lbs @ 1x8
-88lbs @ 1x8
-88lbs @ 1x8

Triceps

Standing Cable Triceps Extension
-66lbs @ 1x8
-88lbs @ 1x8
-99lbs @ 1x8

Triceps Pushdown
-55lbs @ 2x8
-66lbs @ 1x8

Two Arm Cable Tricep Kickback
-33lbs @ 1x8
-44lbs @ 2x8

Core
Flat Bench Lying Leg Raise; Tuck Crunch; Toe Touchers
-3x40 3 sets no rest

14/01/2011
-159,6lbs
-felt good
-6:30h sleep
-7:50am replaced flaxsd's for non-fat yogurt. Small cup of coffee. Going back to 80/10/10 for my pre workout meal seems like the best option for me.
-Knee felt fine, barely felt anything even on the curls

Practice at 9

Warmup
-6m bycicle

Legs
Squat Machine; Leg Press; Leg Extension; Leg Curl
-3x8 Circuit training with no rest. ~60% my 8r max

~30s rest

Triceps
Standing Dumbbell Triceps Extension; Lying Dumbbell Triceps Extension; Close Grip Bench Press - Powerlifting
-3x8 Circuit training with no rest. ~70% my 8r max

~30s rest

Shoulders
Seated Dumbbell Press; Dumbbell Lateral Raise; Front Dumbbell Raise; Shrugs
-3x8 Circuit training with no rest. ~70% my 8r max

~1min rest(got in a chat with someone :p)

Core
Flat Bench Lying Leg Raise; Tuck Crunch; Toe Touchers
- 3x40 Circuit training with no rest
- Had to stop 3 times on my last set of the FBLLR because my hips ad quads gave out

FORGOT TO STRETCH!!! %&$#

ya you definitely want a more balanced approach BUT, 1 hour before, you want carbs + protein, low fat.. too much fat would kick in the 'slower' digestive processes, not what you want..



nice!!!!








eventually going to want to replace 'squat machine' with barbell squat etc.








make sure you focus more on max height AND short ground contact times, NOT max hip flexion (kneeing up), sure you want to get the knees up but don't sacrifice height/ground contact to get those knees WAAAAAAY up.. just get them up comfortable/fast after you go for max height.





great work in this journal mang

17/01/2011
-159,1lbs
-felt good
-6:30h sleep
-7:50am 700cal meal 80/10/10

This is the last entry without the actual weights, sorry guys; All exercises where done with no particular resting mothod. Just till I felt ready, which took about 45s.

Practice at 9

Back
Wide-Grip Pulldown Chest
-75%2x8
-max x8

Seated Cable Rows
-75% 2x8
-max x8

Seated Row Machine (arms go back wide, like with a Press..)
-75% 2x8
-max 1x8

Legs
Squat Machine
-60kg x8
-80kg x8
-90kg x8
-Felt it in my mid back especially during the last set (reason why I didnt go for 100)

 Leg Press
-60% x8
-75% x8
-170kg x8

 Leg Extension
-75% x8
-90% x8
-max x8

 Leg Curl
- 90% 3x8

Triceps
Triceps Pushdown - V-Bar Attachment; Standing Bent-Over Two-Arm Cable Triceps Extension (elbows next to head); Standing Bent-Over Two-Arm cable Triceps Extension (elbows next to waist)
- 3x8 Circuit training with 80% 8r max; no rest
- I reached failure by rep 5/6 of the 3rd set on each exercise

Core
Flat Bench Lying Leg Raise; Tuck Crunch; Toe Touchers
- 3x40 Circuit training with no rest
- Had to stop by set 2 cuz my quads felt like they where gonna rip appart  on the FBLLR !
- 1x40

Let's nvm the last training sessions.. gah

22/01/2011
- 159,6lbs
- Feeling rested and energetic
- 500 calorie meal 50/30/20
- ~10 hours sleep

 Worked out at 1.15 pm - 2.25 pm

Warmup:
- jump rope
- 10 yard sprints x5

Timed 40(roughly) yard Sprints
1x5- Best time: 5.13 Also my best time ever! Previously was a 5.15 but I usually average lower then that (like 5:25)

Knee High Jumps:
- 4x11 1:30s rest
- These didnt feel "high".. I tried my hardest though so Im guessing its just a feeling thing

2m rest~

Single leg knee drive:
- 4x11 on each leg; 1:30s rest
- Form feels more comfortable with each training session :] still had a couple of bad ones but its to be expected

1:30s rest

Butt Kicks:
- 4x11 1:30s rest
- These felt HIGH lol prob from the thrusting of the hips/chest movement. Good reps

1:30s rest

Squat Drive:
- 4x11 11x both legs = 1 set; 1:30s rest between sets only
- Form was lacking on some. I would either loose my balance at times when landing or I wouldnt rest my knee completely on the ground. Most where good though.
- Still kill my quads! But Im noticing it less and less :p maybe next time ill change the reps to 12 on the last set or so

Fast Forward Bounds
- 4x15 on each leg
- Im still unsure about form on this one. My right arm does most of the pushing, I kind of loose my balance going forward at times(aka land on my face loss of balance kind) and my bouncing leg keeps preety much straight unless I counsciously force it not to be. Will try and correct these but right now thats what its like =|

Double Leg Bounds
- 3x10
- Im getting better with these. Still pretty tough to keep the momentum going from jump to jump and sometimes I fail to do so.
- had to cut my last set short because of some dumb dog chasing me and barking <_.

Stretch

To be honest I just got lazy.. I kept postponing it and before I knew it I had no time to and couldnt even properly remember.. lesson learned lol

@ it was a german shepherd, a big ass one too! Shed chase me each time I jumped like she was gonna attack me and her retarded owner was like "oh she just thinks youre gonna run away so thats why, its fine now you can go ahead" I tried but in the end I couldnt finnish my last set.. if it wasnt the last of the last exercise id tell him to put his dog on a leash or a muzzle if she cant control herself. Guy was just walking around like he didnt give a fuck -.-

@ rofl so you outran a pitbull?? XD

------------------
24/01/2011
- 160 lbs
- Felt hyped! rested!
- 800cal meal 2:30m prior 1 egg, chicken, corn pasta, veggetables and fruit 60/30/10
- had 100cal worth of Power Bar Ride Shots energy jellies (like energy drinks but theyre jellies lol) After 10 minutes I was feeling bouncy and sprinty ;P def wanna get some for next game aswell!
-~8h sleep

GAME DAY
- what youd expect from a game. Lots of sprinting and standing around.
- need to work on my slant route, as its too deep as it is. Also need to get me some gloves, first time I tried a pair of Nike receiver ones and those fuck'n help!