The road to getting faster.

D

davidjr74

0
My goal by August 31, 2006 is to run a 5.00 40 yard time. I really want to do this. I play Football (american) at my high score, however the problem is I'm very slow. I am 5 foot 9 inches, I weigh ~160 pounds, and I have a body fat Percentage of 20%. I made this thread, so that I could keep myself motivated and update my progress. Not only will I be trying to get faster, I also would like to lose some Body Fat% so this I can run faster. On Tuesdays, and Thursdays I have Sparq training, which is ran by my Football Coaches. Sparq training is for speed, agility and stuff like that. I also need to get a little bigger to play at a high level at linebacker. Every Tuesday I will update you on my progress (excluding tommorow which is my start).

Stats
-----------
5 Foot 9-10 inches
Weight- 160 Pounds
Max Bench- 130 Pounds
40 yard time- 5.44 seconds
Shuttle- 5.28 seconds.

Goal By July 27th (which is the day I want to shock my coaches with my progress).

Goals-
Weight- Considering I am playing linebacker, I don't want to lose much weight while losing body fat %. So my goal is to stay above 150 pounds
Max Bench- 140 Pounds
40 yard time- 5.00 or better
Shuttle- 4.5 seconds

Tommorow I will start. I'm going to lower my daily calorie intake by 500. (according to I should eat around 2000 calories a day to lose 1-2 pounds of fat a week) Tommorow is Tuesday which is Sparq training. I will also do my 5x5 bench, shoulders, and triceps tommorow before I go. I really hate cardio stuff :( but I have to do it for my own good. Well, wish me luck.
 
Last edited:
Tuesday, June 27, 2006.
--------------------------
Today was my first day. This was a pretty rocky start. I lost track of my calories after 730. Then I ate 2 sandwhiches with penaut butter and jelly and then I had a slurpee. I also had some chex mix cereal. I ate all that because after Sparq training I was wore out. I believe that I didn't eat over 2000. Didnt seem like it.
Before I wen't I also did my bench. I use 5x5. Heres what I did
Set 1- 100 Pounds, 5 reps
Set 2- 100 pounds, 5 reps
Set 3- 100 pounds, 5 reps
Set 4- 100 pounds, 5 reps
Set 5- 100 pounds, 4 reps.

So 100 pounds on the 5x5 is right where i need to be bench wise.

I also did the 5x5 on the military press
Set 1- 50 pounds, 5 reps
Set 2- 50 pounds, 5 reps
Set 3- 50 pounds, 5 reps
Set 4- 50 pounds, 5 reps
Set 5- 50 pounds, 11 reps

Wow, I'm gonna add 10 pounds to my military press the next time I do this.

I was gonna do some tricep extensions and such but my arms were already wore out, so I figured it was alright.

Tommorow I will be doing my Back, Biceps, and Abs. Can't wait, I love working out my back ( except the lat pulldown because my bench can't support the weight, I have the "everlast" bench).
 
Wendesday:
--------------
Today was another rocky day. I didnt even count the calories (although I ate healthy, except for them skittles). I was gonna work out my Back, Biceps, and Abs but all those muscles were sore from the Sparq training I had yesterday. Didnt know 2 hours of Cones, Agility latters, sprinting could where you out so hard. My biceps felt they already got a workout also from them Military Presses yesterday. And worse, I have more Sparq training tommorow.
 
Thursday
-----------
I had some more sparq training today. I only ate 5 very skinny slices of pizza (my brothers stole my cinnamon sticks :mad: ) and a Pepsi which has kept me up all night. Tommorow is my bench, shoulders, and triceps.

EDIT: O, the stats on Monday for the Body Fat Percentage are way off. For the body fat calculator I entered in my waist at 34 inches, but I measured my waist today and it was 33 inches. I think my belly was bloated when I tested my waist last time or I lost a large amound of fat which is doubtful.
 
Last edited:
Friday June, 30 2006
-----------------------
I couldn't sleep last night. Its 6:30 AM and I still haven't slept. It was the pepsi, I can tell. Anyway I'm gonna skip the workout today and start fresh tommorow. You can't workout with no sleep.
This will also give me a change to fix my sleeping sheldule. Normally I go to bed at 4:00 AM and wake up at 2:00 PM which is pretty bad. So I'm hoping I can be really tired by 9:00 PM and then go to bed and fix my sleep pattern.
I have been really off to a rocky start. I've been the tough man with the exercise, but a wussy in the kitchen. So I'll do the chest, shoulders, triceps tommorow.
 
perhaps drinking absolute crap when you are trying to get in shape might be counterproductive in more ways than one..
Why not go all out 100% eat healthy, avoid junk, go to be early and reach your goals 100 times faster? Do you have the drive? Do you want it enough?
 
I know, its been my problem . Instead of that pizza and coke I could of had Egg Whites, Cheese, Milk, Chex cereal, Carrorts, Salad, or just about any type of clean food.

I guess I don't have the drive, and I have to push harder. I don't want to do all this for nothing. My Mother used to be 300 Pounds. She has been dieting since March and has dropped down to 254 pounds. She also went from 51% body fat to 46% body fat I believe.
 
Last edited:
thats good man!
Its all up to you ya know? If you want it enough, you will get it one way or another.. by continuously giving in to temptation.. your results will remain stagnant and you will lose motivation. If you can friggin give'er for a while and start seeing results, that may give you the drive to keep at it.
Good luck with everything.
 
You could also build in a cheat day into your plan. I took Sunday, because I do nothing but watch motorsport or ride by bike on Sundays. I started off with maybe a pizza was my cheat, now its more likely to be white bread or something, if anything.

You get into the swing of it. The thing that makes it that little bit easier is that it really is rewarding.

One thing, don't neglect tri extensions or skullcrushers because your arms are shot. Those isolation exercises are meant to go at the end anyway.

The more you tear it down, with correct diet the better it will be rebuilt.

niceone said:
If you want it enough, you will get it one way or another
Click to expand...
 
thats a great idea! Or at least a cheat meal. Something that allows you to satisfy your sweet tooth, but not go overboard. I totally support the idea. It keeps you from feeling like you are limiting yourself entirely.
 
I ended up waking up at 5:00 PM today. O and the ravens are gonna win afc north, no doubt.

I'm gonna bench, shouders, and triceps tommorow along with plyometrics for cardio.
 
Saturday July 1st 2006
--------------------------
Today, I decided to workout the legs. I couldn't do Squats, lunges, nothing because it rained outside and my weights were wet and rusted.. (My tarp flew away because of the wind). I didn't want this happening again I had to do something.
So I decided to do Body Squats. I couldn't believe this gave such a workout. I had my brother use a stop watch and time me to see how much body squats I could do in 2 Minutes. I put my legs shoulder width apart, Arms extended frontward, and then I squatted as low as possible and then rose. After 2 minutes, I managed to do 47 body Squats. I couldn't believe it was so intense. It was a more intense workout then lunges, squats, etc. Can you believe it? I also did some standing calf raises and body lunges. My legs are wore out.
I also ate very clean today. I ate ~2057 calories. I am on a roll.

NOTE*- Every Tuesday I will be putting up my new stats. The body fat % is going to drop like 4% lower because on the last test I guessed my waist inches. My scale is also very old and inaccurate. Next week my Coaches may test us for our 40 yard times to see our progress, I hope I run faster then a 5.44.

EDIT: Just added some HIIT, I usually go to my Belly Hurts. This cycle was about 17 minutes.
 
Last edited:
Sunday July 2nd, 2006
------------------------
Today I benched. I continuted my 5X5. The last set is always till failure.

Set 1- 100 x 5
Set 2- 100 x 5
Set 3- 100 x 5
Set 4- 100 x 5
Set 5- 100 x 5 (till failure).

Last time, on my last set, I got 100 x 4. So I added a little strength. I usually Max my bench on the first of a Month. By August 1st, I want to be able to put up 135 pounds 1 time.
I was gonna do the Military Press and tricep extensions, but then it started to Rain Heavily, so I had to put my weights up (My bench etc is outside). So I'll just add my shoulders/triceps on tommorow with my back, biceps , and Abs. I ate exactly 1954 calories today.
 
Tuesday July 4th, 2006
------------------------
Today is my current Stats.
Previous/Current

Weight- 160/ 157.5 Lost 2.5 Pounds.
Fat%- 20%/ 13.6% ?? (The only reason it dropped this far was because last time I measured my waist at 34 and I just ate.).

I use to measure my body fat %. So I don't know exactly how accurate that is. I think I'm really around 15-19%.

I lost 2.5 Pounds which is good, but I would feel more comfortable if I only lost about 1 pound a week. So I'm gonna raise my calorie intake from 2000 to 2100.
 
DO yourself a favour and measure your bf properly.. the margin of error on those online bf testers is quite high. It doesnt mean you are way off, but it doesnt mean you have got it right either.. That system with my proper caliper measurements puts me in 2% lower than I actually am so... Just thought I would let you know. You are better of with some calipers and the 9-site method.
If you want to know how to take your measurements, check my stupid fly website :D
 
Tuesday July 4th, 2006
---------------------------
Our coaches cancelled Sparq training because of the Holiday so I am gonna do 30 minutes of HIIT for my cardio. Tommorow I will work on my legs with squats, lunges, etc. Today I ate maybe a bit more then 2100, but it was all clean.
 
Wednesday July 5th, 2006
--------------------------
Today really sucked. All I had was 4 pancakes in the morning and I ate nothing else. Our fridge is basically empty, and my father doesn't get paid till Friday so crap. Couldn't bench or nothing today it was raining again. The storms clear up tommrow. I'm gonna wake up early and do a Full Body Workout and then I have Sparq.
I woke up this morning and my belly looked flatter then ever.
 
Thursday July 06, 2006
----------------------
Well its 4:18 AM in the morning. I couldn't sleep. If I do go to sleep I will probably wake up around 4 and then I'll have to go to sparq training still on a empty stomach. I'm just gonna do a full body workout today.
This sleep thing has been goin on for a while. I get plenty of sleep but it seems now that my nights and days are switched. I"m like a bat.

EDIT: did sparq training today. It was so odd! I ran better with no sleep then I did with sleep ? I also came home and squated 100 pounds 11 times which makes my max 136. I know I can do more then 136 , i remember one time where I squated 160. (Sparq training weakend me). I still haven't eaten anything. I barely have ate anything for the pass 2 days coz theres no food in the fridge.

Its kind or hard to bulk/cut with 3 brothers and a sister. Not to mention my Father is food crazy.
 
Last edited:
Today was a very good day. I finnally got some food in me. My belly looks flatter then ever. Except when I sit. I asked my coach if it was alright if I cut down and he said go ahead just don't bulk/cut during season or else I'll lose performance.
I started eating Yogurt. This stuff is really good. Didn't eat it as a child, it was nasty.

Gonna bench, military press, and dips/tricep extensions today.
 
You must log in or register to reply here.
Back
Top