Today was the first day back at it after a few weeks off. Finding the motivation to get in the gym and stay in the gym has been tough. Not having a college season or the next level to prepare for makes the challenge that much harder. Sure I have my general health to think about but overall I feel like I am ok on that front. (Knock on wood)
My hope is that by documenting my progress and posting it to a public forum it will keep me motivated to push through the days where I have zero desire to go to the gym. The other thing I am hoping is that I can show that consistency and small progress over time can lead to big results. My biggest issue as a high school and college player was what most athletes struggle with, patience and persistence. Not seeing drastic changes quick enough would lead me to give up. I always felt like I was wasting my time and that I just did not have the body to be able to do certain things. However, what I have realized is that the results didn’t seem to be there because I wasn’t documenting the little wins I was getting each day. 5 – 10 lbs a week on the bar leads up to a big gain over the course of a year.
So here are some goals that I am looking to conquer by the end of 2019:
Bench 315 x 1
Reverse Lunge 350 x 3
Deadlift 500 x 1
250 lb Chin-Up
Run 6.9 60 yard dash
As a player I could never break a 7 second 60 and to this day it haunts me. At times I feel like it was one of the biggest reasons I didn’t get a shot at the next level. In reality there was probably much more to it but it was definitely an attainable check box that I never got. The problem was I didn’t pay attention to it. Throughout my career my ability to hit carried me along but the one time I needed it most I fell short.
Some of you might recognize these exercises from Josh Heenan’s 90 mph formula. I have no idea if the formula works but I feel like it gives me something to work toward rather than just trying to get jacked. The last thing the internet needs is some meat head showing how he got a six pack in 30 days. (Full disclosure I have hit many of the lifting metrics of the 90 mph formula before but have never done the goals listed above.) I have also never thrown a ball 300 ft nor done a 250 lb chin-up.
I am going to keep a daily (maybe every other day) journal and post the workouts I use to attain the results listed above. The program I follow was written by a professional performance coach with some personal amendments. You are more than welcome to follow, however, I will say that this program isn’t one size fits all. If you are serious about attaining big time results you should go through an evaluation from a professional and get a personal program written for you.
Here is where I am today:
Body Fat 14%
Below you will find today’s workout
|7/29/2019||Set 1||Set 2||Set 3|
|Deadbugs w/ SB||6 x ea||–||–|
|T-Spine Mob||8 x ea||–||–|
|Fire Hydrants||8 x ea||–||–|
|Leg Swings||8 x ea||–||–|
|Hip Lift w/ March||8 x ea||–||–|
|Depth Drops w/ Jump||6 x||6 x||–|
|Reactive Step-Ups||8 x||8 x||–|
|Monster Lateral Band Walks||5 yds ea||5 yds ea||–|
|Reverse Lunge (5, 5, 5 )||135||155||155|
|Front Plank||45 sec||45 sec||45 sec|
|DB Leg Lowers (10 reps each )||10 lb||10 lb||10 lb|
|KB Swings (10 reps each)||40 lb||40 lb||40 lb|