Wanna be an athlete?

[M.I.C.]

And not a sissy ass faggot on P90x or some other noob program? The program I'm on now and will be on for the next few months until I start more intense speed training in the summer is specifically for athletic training. I'm training to try to play division 1 college football next year, if I don't play I'll still be in better shape than all the fat faggots who play football at my school.

Anyways, I'm expecting in under a month I'll probably be around 4-7% body fat with a kute six pack (will post before and after pics, I fell the fuck off my first semester of college but I'm finally back with it now).

My program

Monday: Max Effort Squat
-Box Squats: 2 rep max, 3 sets
-Squat Mornings: 6-10 Reps, 3 sets
-Hyper Extensions w/ Bands: 8-12 Reps, 3 sets
-Hamstring Curls w/ Bands: 15-20 Reps, 3 sets

Tuesday: Max Effort Chest
-Incline Bench Press: 2 Rep max, 3 sets
-Closed Grip Bench Press, 8-10, 3 Sets
-Tape Press: 10-12 Reps, 3 sets
-Incline Dumbell Press: 4-6 Reps, 3 Sets

Wednesday: Bi's and Shoulders
-Standing Military Press: 12-15 Reps, 3 sets
-Side Lat Raises/Other Ex. Superset, 3 Sets
-Incline Curls/Free Stand Curls Superset, 3 Sets
-50 Pull Ups

Thursday: Deadlift
RDL's: 2 Rep Max, 3 sets
Squat Mornings, 6-10, 3 Sets
Leg Press/Calves Superset, 3 Sets
Low Back/Hamstring Exercise, 3 sets

Friday: Repetition Chest
Flat Bench: 2 Rep Max, 8 Sets
Board Press Closed Gripped: 6 reps w/ board, 6 reps w/o board, 3 sets
Tape Press/Other Tri Ex. Superset, 3 Sets
Closed Grip Bench/Decline Dumbell Press Superset, 3 Sets

Saturday: Dynamic Squat
Squats w/ Bands: 10 Reps, 3 sets
Good Mornings: 6-8 Reps, 3 Sets
Hypers w/ Bands: 10 Reps, 3 Sets
Other Ex., 3 Sets
Biceps: Optional

This coupled with abs and cardio about 4-6 days a week and a good diet and you will be a jacked/ripped ATHLETE and not a pansy.

[SolderingCowbell]

50 Pull-Ups? Nigguh have you lost it? I can't even do one pull-up. Let alone 49 others. PFFT!!!

[Mr Who I Am]

50 Pull-Ups? Nigguh have you lost it? I can't even do one pull-up. Let alone 49 others. PFFT!!!

just because you cant do it doesnt mean he cant. the more you do them the more you can do, they get easier

[SolderingCowbell]

^I hear ya. But what about when you can't even get your fucking head over the handlebars? I've tried so many times, man!

[Mr Who I Am]

lift some weights or do some pushups then keep trying. once your able to do it youll pick up a rhythm and theyll become easy.

[Hasman]

Great work out bro, but what about working out the back? Only thing to help the back I see there is the pull ups.

[Mr Who I Am]

Great work out bro, but what about working out the back? Only thing to help the back I see there is the pull ups.

look at the bottom of thursday. hes got a lower back exercise

[xXxSQUIDGExXx]

I AM an athlete.

[Hasman]

look at the bottom of thursday. hes got a lower back exercise

Right, my bad. I missed that.

[M.I.C.]

my bad on that, I do mid-upper back with chest on Tuesdays, usually 2 exercises

[Tad]

Did you play football in high school?

[M.I.C.]

yes, for a couple years but i did not live up to my full potential due to being a huge (literally, fat) fuck up in high school. I'm being trained by a certified personal trainer in the summer who is doing a project on me and will hopefully have my 40 time up to around a 4.5 or 4.4 by the end of the summer

[BrianPeppers]

50 Pull-Ups? Nigguh have you lost it? I can't even do one pull-up. Let alone 49 others. PFFT!!!

Not in one set, obviously. I think he means in one training session. If he can do 50 in a set I will be very impressed. That's olympic, lol.

[Tad]

yes, for a couple years but i did not live up to my full potential due to being a huge (literally, fat) fuck up in high school. I'm being trained by a certified personal trainer in the summer who is doing a project on me and will hopefully have my 40 time up to around a 4.5 or 4.4 by the end of the summer

Ah I see...well good luck with that shit. Looks like you're definitely willing to put the work in. The payoff will be nice either way

I've gone the opposite way of you...was in good shape in high school and I know for sure I couldn't hang playing high school football right now lol. I gotta work on that

[M.I.C.]

The 50 pull ups are just 50 total, not all at once. Basically a set till failure then about 10-15 seconds rest, then another set till failure until I reach 50.