Defensive End for 2007 Football Season

D

davidjr74

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My short-term cutting is over. I am back with my 32 inch waist. So this is what I have done recently

165 pounds- 34-36 inch waist
After an unsuccessful bulk that put on equal amounts of muscle/fat/water
182 pounds- 37-38 inch waist
then temporary cutting back
175 pounds- 34 inch waist

Yeah, that seemed like a waste of time..If I read the article on "Truth about Bulking" and the "Anti-fat Manifesto" I probably would be 182 pounds with a 34 inch waist.

But I have to forget that and move on. What I need to do is focus more athletically. I can't be wasteing my time cutting back. The more bulking time the better. But not the all-out bulk I did before. I am going to go on a long 8 month clean bulk following the "Truth about Bulking" Article

What I am going to do is add little to almost no fat during this bulk. This means 0.25-0.5 pounds a week and no more then 3 pounds a month. I know this is a drag, but eventually this add ups. And you know what? I won't waste time cutting, and my lifts will just keep going up and up. Besides with August 100 degree, training camp, 2-a-days, the fat should melt off with all my new added muscle.

My goal all along has been to be the biggest, strongest, fastest, toughfest defensive end this school has ever seen. And I have the perfect tools to establish it:

- Dr. John Beradi
- Chad Waterbury
- And my determination.

TRAINING:
I will be following a full-body routine 3x a week and a running/sprinting workouts 2x a week
Sunday, Saturday= REST
Monday,Wednesday,Friday= Full Body weight lifting Routine
Tuesday,Thursday= Running sprints and cones and possibly Spraq training.

WEIGHT LIFTING: All the lifts I need to get scary
Squats
Bent-over-rows
Bench Press
Military Press
Pull-up or variation
Romanian deadlifts
Close Grip Bench Press
Barbell Curls or Calve Raises
Core Ab Workout

NUTRITION:
No way to have a perfect plan with school, events or whatever is to come. So the best I can do is get 2800 calories a day (which is only 250 above mainteance), my required 175 grams of protein, and good fats and carbs. I just have to make sure I eat no junkfood and a protein source/fruit vegetable at every meal. I'm sure I can get some plan togeather soon, and I'm doing it very carefully because I know how diets can help or crush your goals.

GOALS:
Bench- 155
Squat- 190
Deadlift- 210
Clean- 120
40 yard dash- 5.25 (probably faster, haven't timed in a while)

Not exactly scary defensive end stats huh? But with my ATTAINABLE goals below I will be a beast.

Bench- 225
Squat- 275
Deadlift- 325
Clean- 165
40 yard dash- 4.8 or lower

Now those numbers look like a hugh jump, but what I have done is simply taken those numbers, subtracted them by what I do now and divide that by 8. So my bench of 225-155 = 70. Divide that by 8and that is 8.75 rounded to 10. So all I have to do is add 10 pounds to my bench each week. This is not hard at all with an expert like Chad by myside.

So I have the longterm goals. Now I need the shorterm goals to keep myself in track. So by February 1st here should be my new numbers:

Bench- 165
Squat- 205
Deadlift- 230
Clean- 125
Weight- 1-3 pounds from where I am at now.

Wish me luck
 
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Weigh-in

I'm going to weigh in each Sunday to track my progress. So my starting weight is 178.6 . I'm going to the gym early today probably around 12:00 PM. After that I gotta get home because I'm going to the Ravens Game. :cool:
 
New Years Day

Good News: I'm getting a body fat analyzer soon for my birthday gift, and I am 16 today

Bad News: I twisted my ankle today after falling off a chin-up bar. I can barely walk and if it doesn't look better by Tuesday I might have to get xrays. Its swelling a little and theres this like huge bump on my right ankle. This really sucks.

But training today didn't suck that much (until I hurt my ankle). I decided to start doing ATG squats. And let me tell you something, I got more of a leg workout from this using 95 pounds 4x6 , then using 155 pounds above parallel. It requires alot more demand from my legs. Plus, it should help my legs explode of the line. But still, 95 Pounds :eek: felt like a weakling. I tried 135, couldn't get back up. I did manage 115 pounds 6 times as my max though. It made the rest of my workout a drag, I felt like I lose energy after doing this squats. I had trouble on the 3 and 4 sets of my bench (couldn't get a rep on the last one) and on my military press I only managed 3 sets. It really put a high demand. I also started getting back into bent-over-rows.

So wish me luck on this damn Ankle.
 
Ouch. I fell off the chinup bar (well, the chinup bar fell and I went with it) over the summer and messed my knee up for a while. GL man, hopefully it isn't too serious and will heal quickly.
 
1/2/2007

Merciless said:
Ouch. I fell off the chinup bar (well, the chinup bar fell and I went with it) over the summer and messed my knee up for a while. GL man, hopefully it isn't too serious and will heal quickly.
Click to expand...

Thanks, I don't think it is too serious. I didn't go to school today because I could barely walk, but I have been walking around a little with just a little difficulty. It should be okay in about a week I just can't do any squats or anything this week.

Also, I am getting a body fat analyzer soon. I decided that if I have a body fat % that I don't like I would cut, because of fat cells and such. Dont' wan't to bulk and just get fatter.
 
1/3/2007 Shocking first body fat % Check.

Ouch, today really sucked. I went with my Mother to Curves because she was shutting down and I could get my body fat % checked. This was my first time. I didn't think it would be good I was thinking maybe between 16-20%. But nope, my body fat % was a shocking 26.7%! There is no way in hell I'm going to keep bulking like that. I'm immedietely going to start cutting back. That just like made me freeze when I saw that number; seriously. I knew I was a little out of shape, weight and appearence wise, but I didn't know it was that out of shape...

So I'm going to start cutting, immedietely. My goal by February 3rd is 172.6 and 22.45%. My mainteance calories is 2235 so I was subtract it by 500 to get 1735. By adding on my normal exercise routine and HIIT I should burn 500 more a day giving me 1-2 pounds of fat loss a week. Wish me luck.
 
1/4/2007

First day of cutting is going great. All I have to do is just stay away from junk, eat healthy, and watch my calories. Since my lean body mass is 133 pounds then I don't have to worry to much about getting enough protein. I'm going to workout later, however, I don't think I'm quite ready to get back to squats and pull-ups yet, my ankle still a little shaky.
 
Thanks for showing me that book; but $99 dollars?? :eek:

Today I found a great article by Chad Waterbury. It was called the "4 guaranteed tips". It was mainly about progressing weights by using total volume so I decided that I would use this. The workout is outlined like this:

Day 1: 8 x 3
Day 2: Off
Day 3: 3 x 12
Day 4: Off
Day 5: 4 x 6
Day 6: Off
Day 7: Off
Day 8: Repeat cycle

And all you have to do is make sure that all your lifts have more total volume each workout. So my Bench on day 1 would be 88% of my max, which means I lift 135 pounds for 8 sets of 3. The total volume is 3240. So for Day 3 I will lift more then the last workouts total volume.
 
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Weight training

I will be using chad waterburys advice starting tommorow. So far I have the bench set up, now I just have to get the ATGSquat, Rows, Clean, Press, RDLS ln there.

Week 1
Day 1: 4x6 (PROGRESS BY REPS)
Bench- 120 Pounds, Volume- 2880
ATGSquat- 105 Pounds, Volume- 2520
Rows- 95 Pounds, Volume- 2280
Clean- 95 Pounds, Volume- 2280
Press- 75 Pounds, Volume- 1800
RDLS- 145 Pounds, Volume- 3480

Day 3: 3 x 12 (PROGRESS BY INTENSITY)
Bench- 85 Pounds, Volume- 3060
Day 5: 8x3 (PROGRESS BY SETS)
Bench- 130 Pounds, Volume- 3120
Day 8: Repeat cycle

Week 2
Day 1: 4x7
Bench- 120 Pounds, Volume- 3360
Day 3: 3 x 12
Bench- 90 Pounds, Volume- 3240
Day 5: 9x3
Bench- 130 Pounds, Volume- 3510
Day 8: Repeat cycle

Week 3
Day 1: 4x8
Bench- 120 Pounds, Volume- 3840
Day 3: 3 x 12
Bench- 95 Pounds, Volume- 3420
Day 5: 10x3
Bench- 130 Pounds, Volume- 3900
Day 8: Repeat cycle

Week 4
Day 1: 4x9
Bench- 120 Pounds, Volume- 4320
Day 3: 3 x 12
Bench- 100 Pounds, Volume- 3600
Day 5: 11x3
Bench- 130 Pounds, Volume- 4290
Day 8: Repeat cycle

Week 5
Day 1: 4x10
Bench- 120 Pounds, Volume- 4800
Day 3: 3 x 12
Bench- 105 Pounds, Volume- 3780
Day 5: 12x3
Bench- 130 Pounds, Volume- 4680
Day 8: Repeat cycle

Week 6
Day 1: 4x11
Bench- 120 Pounds, Volume- 5280
Day 3: 3 x 12
Bench- 110 Pounds, Volume- 3960
Day 5: 13x3
Bench- 130 Pounds, Volume- 5070
Day 8: Repeat cycle

Week 7 (unloading)
 
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Great

Starting Chad Waterbury's program today. Like I said, it includes volume progression from each week. On week 7 I'm on a unloading phase. Today was my first day and it was a great workout, I just need to make a few adjustments.

Week 1, Day 1: 4 sets of 6
Bench- 120 Pounds, Volume=2880
ATGSquat- 105 Pounds, Volume=2520
Rows- 95 Pounds, Volume=2280
Clean- 95 Pounds, Volume=2280
Press- 80 Pounds, Volume=1800 (failed on 3rd set, have to lower 10 pounds)
RDLS- 145 Pounds, Volume=3480 (failed on 3rd set for some odd reason, set 4 not a problem?)

The calories today are probably in 1735, very close. Just have to get a little more protein and cut back on the cheats, bad carbs, and bad fats. I can't, and will not, stick to an exact diet plan each day but I can at least track the calories and what I am eating. I may get rid of milk and cheese sticks all togeather, it just seems like to much dairy product.
 
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New Diet

Thanks to Malkores list of useful links; I found 2 articles from Dr. John Bernardi. It was Lean Eatin Part I, and Lean Eating Part II. Since I didn't understand half the articles, I assume the guy knew what he was talking about. So for now on I am restricting myself to these clean foods:

Protein:

Fish: Salmon, Tuna, Cod
Eggs
Chicken breasts
Cottage cheese
Milk protien isolates
Whey-casein blends
Lean Red Meat
Carbohydrates:

Vegetables
Mixed beans
Low-GI fruits
Oatmeal/Oat bran
Mixed-grain bread
Small amounts of protein-enriched pasta
Fats:

Flax oil
EPA/DHA
Olive oil
Mixed nuts (no peanuts)
Fish oil
For active individuals, the other 20% of your daily calories should come from the following sources (in order to enhance your recovery from intense exercise). The liquid meal should come during and after exercise while the second high-carb meal should come about 1-2 hours later.

Liquid meal (during exercise and immediately post exercise):

Protein: Whey hydrosylates/Isolates
Carbohydrates: High-GI liquid, Glucose (dextrose), Maltodextrin
Solid meal (2 hours post exercise):

Protein: Plain yogurt
Carbohydrate: High GI, solid-fiber cereal
In addition, here's the other list that I give to my clients. These are foods to avoid at all costs:

Proteins:

Fatty meats
Fatty dairy
Most lunch meat
Large amounts of milk
Large amounts of soy
Carbohydrates:

Regular bread
Added sugar
Most cereals
Soda
Fruit juice
Bagels
Fruit bars
Candy
Fats:

Margarine
Vegetable oil
Corn oil
Heated/fried oil


I'm going to be following this 100% all out clean diet.
 
January 10, 2007- New Diet Plan

Minimum Weight: 175.6 lb Maximum Weight: 182.6 lb
Beginning Weight: 182.6 lb Ending Weight: 179 lb
Average Weight: 179.23 lb Average Weekly Change: -3.6 lb

So far my diet is going great. But I decided that I was probably undereating from not tracking my calories so as a result my "average weekly change" is -3.6 lb. It probably is just Water from me starting the cutting diet, but I'm not going to count on it. So I decided to:

Protein, Calories, Fat- Increase
Carbs- Decrease

I am also going to be using the 40-30-30 ratio. And according to an advanced calculator (which uses my body fat that I now know) means that I will be consuming this daily:

40-30-30 Ratio
1677 Calories Daily
Carbs- 167 Grams
Protein- 125 Grams
Fat- 55 Grams

Kinda of odd my weight is jumpy right now, I gained 4lb since last night? But I lost 5lb before that? Assuming its water fluxuations.

Yesterday I did 3x12 on all my weight lifting, and I was toasted. I have like no muscle endurance what so ever. And 70% was too much??

Bench- 110 Pounds, Only completed 3 reps on last set
Squat- 95 Pounds, At least I got all of this
RDLS- 120 Pounds, Got all of this too
Press- 60 Pounds, Second set and third set had too push press
Bent over rows, powerclean- Didn't do it, instead did lat pulldown and wristrollers; I didn't really have motivation to workout yesterday.

Lastly, I need to incorporate Running back into my program; almost forgetting the speed.
 
January 11

My average weekly change is wrong its not -3.6 , I forgot the other 2 weeks I only had "past week" so I wen't back to when I officially started cutting and actually my average weekly change is +0.14.

The diet lately has been sucking, I get on a roll eat real clean lose a pound after 3 or so days then I get to tempted, binge (like today on pizza), and gain it all back. And with cutting, I know how 90% is diet; so 90% of the time I am failing, and that has to be fixed

At least the training is still doing good though. I did my Ass-to-grass Squats (or abbreviated ATGSquats) and I maxed 175 !!!! Last time I did it I got 135 and its only been a month??

Squat
135 complete
145 complete
155 complete
165 complete
175 complete
185 failed
185 failed
180 failed
175 complete

So 175 I my max

Bench- Decided to mix it up a bit today
100 Pounds- 1x10 Volume=1000
110 Pounds- 1x8 V=880
120 Pounds- 1x6 V=720
130 Pounds- 1x4 V= 520
So the total volume was 3120, normally when I do 4x6 with 120 I get 2880 so I did progress the weights today.

RDLifts- 135 Pounds
3 sets of 10

Press- mixed this up a bit too
160 Pounds- 8 reps
170 Pounds- 6 reps
180 Pounds- 4 reps
190 Pounds- 2 reps

Lad pulldowns- 120 Pounds 3 sets of 10 supersetted with
Wrist Rollers- 3 sets of 1 roll (10,5,5 Pounds)

Did some situps stuff like that until we had to leave. But that ATG squat really boosted my confidence, I thought my legs were just worthless until I did that.

edit: I got some before pics on my cell phone, when I get a data cable I will put them on....
 
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Surprise! 175.8? Lost weight after pizza...

Weight Change Stats
Minimum Weight: 175.6 lb Maximum Weight: 182.6 lb
Beginning Weight: 177.8 lb Ending Weight: 175.8 lb
Average Weight: 178.95 lb Average Weekly Change: -1.27 lb

Today I was 175.8? After eating 5 :eek: slices of pizza how the heck did I lose weight? Maybe the workout I did burned it all off? I'll never know...Its probably just water fluxuations or something. But today, I'm back to being strict on my diet. I'm lucky today.

Training- Today is a rest day.
Diet- Had a yogurt in the morning; today there is almost NO FOOD in this house. My parents are always freakin broke.

edit: Going to start new lifting program from athletes.com. Its progression is just what I need. I will be adding on 5 pounds a week to my Bench, Deadlifts and 10 pounds a week to my Squat. This should be fun. If all goes well, then I should be able to Squat 310 5 times and bench 215 in 16 weeks.
 
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Weight 176.6

Minimum Weight: 175.6 lb Maximum Weight: 182.6 lb
Beginning Weight: 177.8 lb Ending Weight: 176.6 lb
Average Weight: 178.75 lb Average Weekly Change: -0.7 lb

Well since yesterday I gained a pound. I'm am losing weight, just real slowly (-0.7lb weekly on average). I plan on hitting the diet real hard today; despite the good junkfood laying around my house :eek: thats been hunting me since I have started.

I also plan on going to the gym today and Monday I'm going to start that program I was talking about.

edit: didnt' go to the gym today...They were closed? usually they are open today. Today is just a terrible day; couldn't get my training in, the diet sucks, probably will gain some weight. ARGH! What makes us eat junk food even though that we know its 100% against our goals!! After you eat it, then you just regret it; then why eat it in the first place then?
 
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Weight 176.8

I saw that one coming, of course I gained; ate too much bad food yesterday. But today the diet is going to be serious. I have a list of foods that are always in my house that I am aloud to eat:

Wheat Bread (Carbs)
Tuna (protein)
Salad (carbs)
Milk (protein)
Yogurt (protein/carbs)
Eggs (protein)
Canadian Bacon (protein)
Grilled Chicken Breasts strips (protein)
Flax seed oil supplements or something like that (fat)

This is my plan for today. (I am out of eggs :( ) I need to get in 1650 calories, and 130 grams of protein.

Breakfest
2 cups of milk 180 calories, 16 protein
Yogurt 60 calories, 5 protein
4 slices of canadian bacon 60 calories, 11 protein
on 2 slices of toasted wheat bread 140 calories. 4 protein

2nd meal
6 0z of chicken 200 calories, 44 protein
salad with no dressing 15 calories, <1 protein

3rd meal
tuna sandwich on wheat bread 230 calories, 24 protein
salad
yogurt 60 calories, 5 protein

4rd meal
6 oz of grilled chicken breast strips 200 calories, 44 protein
salad 15 calories, <1 protein
flax oil pill; whatever those things are 10 calories, 0 protein

5th meal
6 oz of grilled chicken breast strips 200 calories, 44 protein
salad 15 calories, <1 protein
flax oil pill; 10 calories, 0 protein

edit: Had a gatorade after working out. Thats about 250 calories

1645 calories, and 200 grams of protein.

edit: decided to go weight lifting today instead of waiting for m/w/f. I will now be lifting on Sunday/Tuesday/Thursday. First day on the program and it was succesful.

ATG Squats
Set 1- 70
Set 2- 90
Set 3- 110
Set 4- 130
Set 5- 150

Deadlifts
Set 1- 85
Set 2- 110
Set 3- 135
Set 4- 160
Set 5- 185

Bench Press (record 135 x 5)
Set 1- 75
Set 2- 90
Set 3- 105
Set 4- 120
Set 5- 135

Incline Dumbbell Presses
Set 1- 40 pounds x 7 reps
Set 2- 30 pounds x 12

Situps 2 x 25 pound resistence, 10 reps each

Weight lifting- 5/5; no missed reps, great start on program, new exercise: Incline dumbbell press

Diet- 5/5; PERFECT! No junk food and I haven't missed a meal.

Mood- Annoying headach...But still happy from being serious about my diet today.
 
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Weight- 173.6!! Record Low

Weight Change Stats​
Minimum Weight: 173.6 lb Maximum Weight: 182.6 lb
Beginning Weight: 177.8 lb Ending Weight: 173.6 lb
Average Weight: 178.24 lb Average Weekly Change: -2.1 lb


Wow, look what a perfect diet can do for you. I am now 173.6! This was my lowest ever. Yesterday I was 176.8, thats a -3.2 pound drop which brings my average weight loss to -2.1 pounds weekly. I don't expect to lose -3.2 pounds every day though; that must be the effect of eating correctly the first time. My goal for tommorow is 173.3 pounds.

Today is a rest day; thank god, I have a hugh headace. Now that I got the momentum I'm just going to eat right today. What has helped me is to not think about being on a diet; I like to pretend that I am only going to diet for one day and then tommorow I think the same thing and so on.. Seems a little odd, but it works for me.

Weight Training- 5/5 Mostly rest; may play football with a few friends
Diet-

Breakfest
2 cups of milk
Yogurt
4 slices of canadian bacon on
2 slices of wheat bread

2nd meal
Tuna
2 slicies of wheat bread
Yogurt

3rd meal (didn't workout but played football with a few friends for like 4 hours; my elbow killing me)
2 cups of milk
Whey Protein
6 oz of grilled chicken strips
salad

thats about 1090 calories so far.

ate a yogurt; I"m going to be a little under calories today (only 1150, when I need 1600-1700) because we are out of chicken, eggs, yogurt and all the healthy food in this house. Hopefully, my parents will go grocery shopping...otherwise I'm pretty much screwed tommorow.
 
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1/16/2007 Weight- 173

Well I lost 0.6 Pounds from yesterday :) . Today was another great day with a perfect diet and training. Not to mention I am back in my 34" pants!! That made me real happy.

Diet- 5/5 Just about the same as two days ago. Pefect calories, protein, good carbs and no junk food.

Training- 4/5. I did everything I needed to, but the workout just didn't seem like it did much.

Lunges- 4x8 each leg (though on one set I think I forgot a leg...)
Goodmornings- 3x12 with 45-60 pounds (new exercise for me; seemed very odd)
Military press- 5x5 with 80 pounds (still managed to pull it off even with a sore elbow)
Pullups- 4xmax (used a resistence from a machine since I can't do real ones. This didn't seem right; I feel as if I didn't push myself hard enough on these; because latpulldowns seemed to work me harder.

I expect to wake up tommorow and be in the 172's . Good night.
 
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