[bigDman]

Okay I am training for lacrosse
Right now I am really slow and I am looking to improve that
I am also very small looking to get bigger(im bulking). I also wrestle

Right now I’m on a modified Westside


This journal will include

· My diet and caloric breakdown
· My workouts

Here is some general information

Supplements

Multi vitamin
Calcium
Fish oil
Whey protein

I have no set diet but try and keep it clean. I try and eat around 4000-5000 calories.

Age: 14
Height: 6 foot
Weight: 172
Bench: 155x3
Dead lift: 255x2 (still working on form
Squat: 245x5
Power clean: 135x6

[bigDman]

heres my workout (setsxreps)

Monday
Sprit work(top seed)
3x5 10 meter sprints 1 min rest between reps 3 min rest between sets
3x5 20 meter sprints 1 min rest between reps 5 min rest between sets
3x5 30 meter sprints 2 min rest between reps 5 min rest between sets
Tuesday
Max Effort Upper Body
Bench press work up to a max set of 3-5 reps
Incline dumbbell bench press 4 sets of 6 reps
Bent-over barbell rows 4x10-15
Bent over dumbbell rear delt flyes 3x12
Weighted Swiss ball crunches 3x15
Hise shrugs 1x20-25
Wednesday
Max Effort Lower body

Front squats Work up to a max set of 5 reps
Single leg squats, back leg elevated 4x8
Romanian deadlifts 4x6
Plate pinch gripping

Thursday
Rest

Friday
Repetition Upper body

Barbell bench press max reps on 95 lbs for 3 sets
Skull crushers 4x5
Pull-ups 4xFaluire
Lateral raises 3x10-15
Alternate dumbbell curls 3x8-10
Circuit Abdominal work
Crunches 2x50
Leg rises 3x10
Stomach vacuum 3x 40 seconds

Saturday
sprint work(aglity)
3x5 pro aglity 1 min rest between reps 5 min rest between sets
3x5 20 meter shuffle 2 min rest between reps 5 min rest between sets
1x5 dot drill 5 1 minute rest in between reps

Sunday
weeks 1-3
Warm Up
bounding 3x30 yards
Depth Jump vertical- 4x4
Box Lateral Jumps 5x5

weeks 4-6
Warm Up
bounding 3x30 yards
squat jumps 5x5
Triple jump 7x1

weeks 7-9
Warm Up
bounding 4x 30 yards
Depth Jump vertical- 6x3
Single leg hop 5x5

weeks 10-12
Warm Up
bounding 4x 30 yars
Triple jump 8x1
Box Lateral Jumps 4x7


my warmup is
Jump rope for a minute
Jumping jacks x 15
Technique practice
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Backpedal x 20 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

[bigDman]

well i know i started this but didnt get an entrys so far but im going to camp intill the 22nd
when i get back this ournall will be updated atleast once a day

i wiegh 174 now and im hoping to come back around 180 :)

[bombdigity510]

ok hey big man D since ur a sprinter, what are your times i do track also, let me tell you what makes you faster.....explosive lying leg curls since you use hamstrings for sprinting...i was looking at the incline bench since you did 3-5 reps for flat what not the same for incline? barbell rows for 15reps? try doing 8 reps and heavier...and again for lower body do hamstring work, you dont want to overdevelop ur quads and pull something.....do squats also and ignore the single leg squat....if your gonna be a sprinter you dont need arms so ignore skull crushers and curls....also for shoulders add in shoulder press with either a barbell or dumbells

[bigDman]

im not going to be a sprinter im just trying to get faster... im a lacrosse play and i feel like im to slow so im trying to improve my speed

[bombdigity510]

well work ur hamstrings since it gets u faster....

[bigDman]

i got back from camp i am at 177 lbs now and im going of to the beach for 2 weeks be back on the 22nd

[bigDman]

well here are some before after pics
before: 3/29/05 @ 145
After: August 6, 2005 @ 177
Let me know what you think any feedback would be greatly appreciated



back double bi

Most muscular

Relaxed

[bigDman]

oo stats

Mesurements from 3/29/05
Wieght: 145-150
Chest: 33 inches
Biceps: 12.5 inches
Forearms: 11 inches
Neck: 15 inches
Waist: 30 inches
Calves: 15 inches
Theighs: 21.5 inches

Measurments from 6/27/05
Wieght: 166
chest: 37 inches
bicep: 13.5 inches
forearm: 12 inches
neck: 16.5 inches
waist:30 inches
calves: 15.5 inches
theighs: 23.5 inches
Measurements from 8/7/05
Wieght: 177
Chest: 40 inches
Biceps: 15.25 inches
Forearms: 13.5 inches
Neck: 18 inches
Waist: 32 inches
Calves: 17.5 inches
Theighs: 26 inches
Goals
Wieght: 190
Chest: 45 inches
Biceps: 17.5 inches
Forearms: 14.5 inches
Neck: 19 inches
Waist: 32 inches
Calves: 19 inches
Theighs: 29 inches

[Banshee20]

Originally Posted by bigDman

im not going to be a sprinter im just trying to get faster... im a lacrosse play and i feel like im to slow so im trying to improve my speed

It looks like you are already working on a bunch of these things but....
If you want to get faster, I recommend that you really focus on explosive lifts if possible.Squats, Power cleans/jerks/snatch etc.

Make sure your core is strong as well. Low back and abdominal strength is a key to speed. Exercises such as Back Extensions with weight, Leg throws with a partner, medicine ball throws/catches(different variations).

Flexibility is also a key to speed. Be sure to increase flexibility. Active and Dynamic stretching/warm-ups will also help increase speed when performed regularly.

Good Luck :)

[bigDman]

yea i strech everyday
i can almost do the splits :p
i am tweaking my workout to include more OL lifts and hammy stuff

[Banshee20]

Originally Posted by bigDman

yea i strech everyday
i can almost do the splits :p
i am tweaking my workout to include more OL lifts and hammy stuff

Nice!! :) My speed increased a bunch as I gained flexibility. What is your best 40 time if you dont mind my asking? Mine is 4.8ish.(Im a chick by the way...If you dont already know that) :Banane43: