working on a new routine

[future]

really?? Why is that? I have heard great things about them and to hear bad things about them from someone as experienced as you is a shocker.

Hard on the AC joint and wrists. Potentially dangerous as all balistic movements can be. Not really worth using for any real purpose. Also many an athlete has herniated a disk doing cleans as well. Just a very unsound exercise. I would never recommend them. I like solid and safe exercise that work in the plane of safety and body mechanics.

 

[JDid23]

Hard on the AC joint and wrists. Potentially dangerous as all balistic movements can be. Not really worth using for any real purpose. Also many an athlete has herniated a disk doing cleans as well. Just a very unsound exercise. I would never recommend them. I like solid and safe exercise that work in the plane of safety and body mechanics.

hmm that makes sense to me.. It's just weird hearing that from someone of your stature because i have heard that to be such a nice lift from a lot of people who are quite experienced.

 

[JDid23]

well i just got back from FLA today..........

was a fun trip, i am 17, thought this girl was like 19 years old, but was really 14 and got with her so that was a bit of a letdown (and the fact i got 4 texts while on the plane). well anyways

i got there wednesday, and was disappointed, but not the least bit surprised to see a ton of machines and a smith machine.. However, there were DBs up to 50 lbs (more than enough for me!) and place to do chins/pullups and some other cable work.. I was surprised to see myself using 50 pound DBs for the rows, and could do 5 chins in the beginning of my workout. I ended up doing tris/chest/shoulders on wednesday, and bi's/back/abs on thursday. I wanted to do some leg work on Friday, then take Saturday/Sunday off and start lifting monday, but friday i was out by the pool/ocean for hours and got FUCKING SUNBURNT!!!!! like absolutely fucking rediculously sunburnt. Btw, i am white like ExtraMile for anyone who knwos who he is lol. My back killed me throughout the night, and then i had a bit too much to eat one night, and woke up at 4:00 AM yesterday morning, threw up for the next 3 hours sick as hell..

Anyways, awesome trip-- However, i have until next monday before i go to Italy/France, and was wondering the side effects of lifting with a sunburn? I did some research online, and supposedly since your sweat glands are effected by sunburn, that does something... I also read some shit about peoples skin peeling off, and don't want that to happen to me right before i go to Italy so i am thinking about just chilling until it gets better. I will try to get the Iron Gym and bring it with me on vacation to try to do some pullups/chins and also do some weighted pushups, burpees, lots of cardio since i come back to soccer!

I really want to hit the gym today on 3 hours of sleep (feel so energized) but don't want anything to happen because of my sunburn. I have really seen a total body change over the last 10 weeks or so. Thanks to everyone on here who has been helping me, and a special thanks to EM/Korin

Oh, last note; I met a former olympic lifter who works with my dad, and after listening to him go on and on about cleans and how they helped his vertical for 5-10 min, and another guy who played D1 football at St. Johns talk about how awesome they were for him, i think i want to try some. I do respect Future and his opinions a lot as he is extremely advanced with lifting, but so many guys who are also really advanced really advocate them.

 

[JDid23]

well after my rediculous sunburn i haven't been able to lift.. My shoulders still kind of hurt, saw the dermatologist today and he said i could lift if i feel okay. I would have to get rid of some parts of each workout (A/B) so i decided that today i would do Back/Bi's and sunday i'd do Chest/Tri's before i left. Hopefully i will be able to do chest/tri's/shoulders without any pain

Deadlift
155x8 (warmup)
200x6 (3 left under/3 right under)- PR

Chinups
4
3

Alt. DB Curls
20 lb DBs x 8 (4 per arm)
20 lb DBs x 12 (6 per arm)
20 lb DBs x 10 (5 per arm)
25 lb DBs x 8 (4 per arm)

Barbell Rows- Is it okay that i am using some back to get the weight up after 4-6 reps? Not sure but i heard it was okay before
110x7- PR
110x7

Barbell Curls- Shit, these things make me feel the burn. there were no walls to go near in the entire gym where i could make sure my form was strict, but i did as best as i could
45 lb x 8 (no cheating)
45 lb x 10 (cheated more on last few reps)

DB Rows
30x8 per arm
40x8 per arm
45x6 per arm


Quick question- is it okay for me to do legs/abs tomorrow and then finish off before i leave for vacation with shoulders/tris/chest ?? Any input is greatly appreciated, thanks

 

[JDid23]

Legs/Abs today.. i can't wait to get back to my normal A/B Day training regime. my shoulders are feeling better so i'll do chest/tri's/shoulders tomorrow

Squat- First time in a long time! and only 30 lbs less than what i was doing before. I asked someone how my form was to be sure because i didn't want to fuck up my knee again and he said it was great.
95x8 (warmup)
135x8
155x7

DB Lunges- the same guy who helped me out with my squat reccomended trying 1 leg lunges with a leg on the bench and i felt that like a motherfucker, even for only 6 reps with 15 lb DBs
20 lb DBs x 20
15 lb DBs x 6 (per leg)

Standing machine calf raises
50 lbs x 15
50 lbs x 15
70 lbs x 15

Decline situps
12 x BW
10 x 8 lb med ball throwing to friend
10 x 10 lb weight on my chest

Leg Raises on captains chair
10
10
10

Planks
1 x 1:05 (never worked out abs before planks before)


Again, i hate doing a split like this for 3 days, but i just want to get in a few workouts before i leave so once i come home from vacation in 10 days i will start training my A/B day again

 

[JDid23]

small rant- today when i was at the gym, 3 kids came in from my school who i am pretty good friends with. I showed them how to squat, and then when i was going to do dips a little later i saw them doing pullups on the gravitron. They litteraly went down 2 inches after coming up, so i offered my advice to them that they should go down further. Kid gets off the gravitron and says to me "Hey expert why dont u show us how?" and then the other kid starts laughing, 3rd one walks off. They just fucked with me while i was doing my dips, really pissed me off that they can't even take advice into consideration. I mean, after showing them how to fucking squat and how to deadlift yesterday, the least they can say is thank you. I am starting to see why people don't go out of their way to help others at the gym; people are too fucking arrogant.

Anyways, my workout was ok today.. wanted to bench first but some douche was there with his son for 8 sets and when i asked him if i could please work in, he said "no we are using this now when we are done you can get back but just let us work out now kid". His kid was benching fucking 135 pounds for 2 reps not even to his chest and the dad was screaming so the whole gym could hear. That pissed me off to. But holy shit, now my workout lol

OH Press-- FUCK YEAH!
45x8 (warmup)
75x8
80x8

Bench Press-- i worked in with some kid, and he said that the bench was 50 or 55 pounds (it did feel heavier) but regardless i felt ok afterwards.
45x10 (warmup)
95x7 (warmup)
130x7 (7th spot)
130x5 (5th spot)

Incline DB Press
30 lb DBs x 12
35 lb DBs x 8

Dips- i did like an in between grip, not widest it could go or not most narrow
8
5

DB Side Raises
12 lb DBs x 10
12 lb DBs x 8

Tricep Pushdowns- my triceps were fucking fried!
42.5 x 6
35x6


Man i can't wait to get back from vacation and do my A/B workout. I am going to do a lot of bodyweight stuff and a shitload of running over the next 9-10 days and hopefully be more in shape for soccer. I have a gym the first few days, so i will focus more on my legs than anything else with soccer around the corner.

 

[SaiBoT]

Don't give advice unless they ask for it, it saves you alot of trouble and embarrassement.

 

[JDid23]

almost a month without the gym!! i hate it to say the least lol.

Anyways, i think my first game is on friday, and my gym (i found out when i went 2 days ago) opens again on Tuesday so i will try to go Wednesday after school and get in my first workout. My quad has been bothering me, so i am going to leave out squats for now and maybe add something like tricep pushdowns

My in season Workout for soccer


Squat- 2x8
Overhead Press- 2x8
Chinups- 2 sets
DB Side Raises- 2x10

Day 2
Deadlift- 1x6
Dips- 2 sets
Weighted Decline Situps- 2 sets weighted
Incline DB Press- 2x12

Day 3
Bench Press- 2x8
Row- 3x8
BB Curls- 1 set
DB Curls- 2 sets

 

[JDid23]

won our first soccer game 4-2 today and afterwards we went to wendy's.. Fuck i ate!!!!! 2 bacon cheeseburgers, fries, soda, and a freezy or somethin like that. I wanted to go workout real badly today since our next game isn't until tuesday and we have off tomorrow.

I thought the bar was 55 lbs at first since it felt heavier and was wider than the others, but after i did OH Press i realized it was 45 lbs.

Deadlift
135x6 (double over)
155x6 (forget my grip)
185x6 (3 left under, 3 right under)

OH Press-- no way i could do 85x8 and 85x7 so yeah, i am much weaker!
45x8
65x8
65x7

Row- at this point i didn't go higher than 85 because i thought the bar weighed more. Stupid me
65x8
85x8
65x12 (tired by last one, never tried with this many reps before)

Incline DB
30x8
30x8

Dips-- my stomach was fucking drilled from eating earlier so i did virtually no dips
1x widest grip
5x closest grip


Wow i regressed a lot!! Besides the fact i wasn't doing the rows correctly before i stopped made them look higher (wasn't completely bent over) in terms of weight, and besides deadlift which i probably never maxed out on before i stopped training (was at 200, 185 today i felt, but i coulda done more) i have gotten weaker on all my lifts

Bad workout in terms of weight used, but it was nice to be back in my gym having the rack to myself.

 

[ExtraMile]

dont worry about the weight bro like you said soccer is the main focus for no, aslong as the workouts are getting done and your enjoying it, thats the main thing