BC Bound’s BodyBlog

Hey Bodyspace,

It’s me just getting back from seeing the doc. I’ve been having the worst wrist pain for about three days now, and it’s really been a downer. I can’t even do a hex dumbbell hold with my right wrist. Sometimes, it would just go limp and I can’t train like that, so I decided it would be best for me to go to the doctor. Well, it turns out that I have tendonitis in my wrist, which sucks because I have to take some time away from th gym to let it work itself out.

But the positive is, I don’t need my wrist to do plyos and sprint work, so I’ll be hitting the track this week. I’m hoping by Thursday, it’ll be all better and I can get some weights in, but I can’t afford to do any further damage to it, I have workouts coming in the next few weeks.

Until I’m back in the gym, keep pushin’ bodyspace, and watch out for those joints….

Hey Bodyspace,

As time moves closer towards my first tryout, I’m getting busier and busier. So I’m not able to write as much in my blog like I used to. But I’m still around, and most importantly, still pushing. Today was a upper body workout day, and I did close-grip bench, floor presses, t-Bar rows, seated DB power cleans, behind the back barbell curls, and finished off the workout with some one-arm barbell curls. I know, I know, what the big deal with that? But I said, "BARBELL" curls, not dumbbell curls. Manipulating the bar and making it stay balanced is a task in itself, let alone curling it…..Needless to say, my biceps are DONE!

I also got to do some quality work with my start and 10-yard sprints. I feel much more explosive, as I am becoming more and more comfortable in my new starting stance. The time is coming very soon, to put that 4.1 all together….(Honestly, I’d love to run that time, but I’ll gladly take a 4.3…..But I WANT that 4.1!!!!!!!)

Until next time, Bodyspace…..Thanks for being there for these first 100 posts….

PEACE!

Hey Bodyspace,

I just my pics back from my starting stance on my 40-yard dash today….and let’s just say that I must be really fast after the start, because my starting stance was terrible! But it’s all good, after some tweeking, I’ve got a comfortable stance that allows me to explode horizontally making up some much needed time in my 40. That is the key to running a great time in the 40, the first ten yards.

Special shout out to Joe DeFranco for providing me with an in-depth analysis of my stance and start. In the next few weeks I’ll be putting up some videos of my 10 and 40-yard dashes. So keep your eyes open…..

Hey Bodyspace,

I just got through with my Thursday workout, and it was yet another GREAT day for the upper-body. My muscular-endurance is definitely going up as I did three more reps to failure than I did last Thursday in the bench. The momentum only continued through my back, shoulders, traps, and triceps workouts….I kept the pace up, and my hydration, pre, and post-workout nutrition have been solid.

All-in-all, a great day. Tomorrow’s a big day for me as a receiver, because lower body strength is paramount. So until then, keep it movin’!

Hey Bodyspace,

I dunno about you, but anytime you can have the kinda day I had lifting, I think it’s a good day. Incredibly, in only my second week of lifting in this phase, I increased by pounds on my THREE REP MAX on the bench press! Talk about sick, I’m loving this program right now! Not only that, but I managed to do 19 REPS at 225 in the floor press as my follow-up exercise…..I was feeling quite beastly. The rest of the workout went really well too but I just had to come and fill you guys in on the great workout….

Tomorrow’s another day and I’m hoping to keep the momentum going….We’re getting close to showtime!

Hey Bodyspace,

I was just getting my self organized for my trips around to private workouts with the various CFL teams, and I thought to myself, "Self, what could I do that would just absolutely BLOW the scouts mind? I know, run a REALLY, REALLY FAST 40." So I got on youtube and found this video of Brian Witherspoon, formerly of Stillman College, and he ran a hand-timed 4.16s 40 for his training coach, Joe DeFranco. (Joe D., if you ever come across this, I love your stuff…..and as soon as I get two nickels to rub together, I’m headed to Jersey!)

So I said, "Self, you can run that fast…..I’ll beat that time….and put it on youtube for the world to see." So that’s my new goal….4.15sec. 40-yard dash. But I want to do it in front of a group of CFL scouts…..Yeah, that’s the ticket…..

Hey Bodyspace,

I was just doing some stuff on here the other  day, and I decided to add my workout playlist under the favourites section, but I just thought to myself, "Why not tell you guys why those songs are there?" So here you go.

"Inches" Speech by Al Pacino - Any Given Sunday: This speech, given by Pacino prior to the last game, is what IT’s (Life, Football, etc.) is all about. Those who are at the top of the food chain all fought their way there. The will to win is crucial, but the will to fight, and die for the victory is even more important to have. Everyday, I, "kill," myself in the gym, on the field, or the track.

"A Dream" - Common feat. Will.I.Am: Dreams are what fuels the spirit of mankind, without them, where would we be? My dream is to play pro football, and this song helps me to put my training into perspective. It’s a step towards realizing that dream.

"I Don’t Care" - The Roots: Deep down, I know that people say that there are others who ultimately have a say in whether or not I make my dream a reality, but I disagree. I DON’T CARE about over players, scouts, agents, GMs, Player Personel Reps, whoever. I WON’T be stopped.

"Get By" - Talib Kweli: This song is a wake-up call. Somedays, I feel lazy and uninspired, but when i hear this song, mainly the hook, it gets me right back on track.

"Dance, Dance" - Fallout Boy: This song’s got a great rhythm, and and the drive in it gets my mind in the frame of, "let’s go, whoever’s on the field can’t touch me…."

"Higher Ground" - Stevie Wonder: I’ve always been a fan of Stevie Wonder, and when Converse made that Dr. J commercial a while back, it brought this song back to my memory. The last line of this song is so pertinent to me, "I’m gonna to keep on tryin’, ’til I reach my highest ground." Keep pushing, keep training, and my goal will be met.

"Hosanna" - Kirk Franklin: This song’s ending is what really put it on this list. There is so much passion and drive, I used it on an old highlight reel….and I used to listen to it before games to get in the zone. Football for me, is another opportunity to worship God and thank him for the gifts that he’s given me.

"I Got A Name" - Jim Croce: "Like the pine trees lining, the winding road. I got a name, I got a name…..And I’ll carry it with me like my Daddy did, but I ‘m living a dream, that he can’t see….." This song is another that inspires me to keep working towards my goal. Even though others around me may not see it as obtainable. But I press on…..

"1-9-9-9" - Common feat. Sadat X: This song has a hip-hop beat that grew up loving, and it reminds me that I’m still getting mine….Who else is getting their’s?

"Play Your Cards Right" - Common feat. Bilal: "If you play, your cards right. Everything’s, gon’ be alright….." This song is what really gets my swagger back in check. When I hear this song, I become, cool, smooth, and flow easy: all the things that great receiver’s need to be great.

"Act Too (The Love of My Life)" - The Roots feat. Common: Football is my first love, it’s no longer my only love, I have a beautiful wife-to-be, and a wonderful daughter, but it’s still my love. It has always been there for me. Most of the time, I’m listening to this song right when I’m getting winded, and the pace starts to slow down some for me. This song helps me to keep it all in perspective, and let’s me know just what I’m working so hard for….

"Dreams" - The Game: This song, is all about it’s title. Dreams of making it happen, not just for me, but those around me. And sometimes, in order for dreams to be realized, one must make sacrifices…..

"Eye of the Tiger" - Survivor: Heck, if it’s good enough for Rocky Balboa, it’s good enough for me….

"E=MC2" - J Dilla (R.I.P.) feat. Common: The dopest beat-maker and the illest MC. This song will be the theme music for my website when I get it online. The beat makes me turn it up a notch, no matter what I’m doing….lifting, running, plyos, jumping rope….whatever. When this song comes on, I know it’s showtime.

"I Am Music" - Common feat. Jill Scott: This is another swagger song. The beat gets me hyped and keeps me mellow at the same time. Just like Common says, "I am music," I feel like, "I am football."

"Ghetto Heaven" - Common feat. Macy Gray: This song, although, I’m not from the hood, reminds me that I can find heaven in the little things in life. It makes me enjoy the workouts truly, no matter how grueling….

"I Slept With Someone In Fallout Boy And All I Got Was This Song Written About Me" - Fallout Boy: Aside from it’s long title, this song’s drive and heavy rock guitar sound put it’s on the list for helping me to keep up the intensity.

"Less Than An Hour" - Nas feat. Cee-Lo: Usually, I put this on when I’m running long distances. It’s moderate tempo helps me to keep a steady pace while running. Plus, there’s only an hour’s worth of time in a football game, so I gotta do what I gotta do.

"The New Workout Plan" - Kanye West: Hey, it’s Kanye’s workout plan. How can you NOT have this on your workout mix????

"Oh My God" -  Jay-Z: "Nights I felt like dying, but I’m not crying. What didn’t kill me, made me strong as iron." This sums me up to the fullest. I’ve been through some tough times, but and I’m on the come-up…..so don’t stand in my way.

"Victory" - P. Diddy feat. The Notorious B.I.G. and Busta Rhymes: This beat has been a mainstay in my workouts since high school. It’s a sample from Rocky…..so it’s screams, "maximum effort in the gym."

"Hurt" - T.I. feat. Alfamega and Busta Rhymes: This song puts me in an aggressive mindframe, because let’s face it, football is a sport of aggression. So you have to be willing to bring the pain!

"Pump It Up" - Joe Budden: YEAH! This joint is it! I get so hyped-up when I hear it, I’m ready for whatever….

Hey Bodyspace,

It’s me, I’m just getting in the door from helping my uncle move, and I must admit, I’m a little fatigued. But in nine weeks, I’ll be put to the test by scouts for the Calgary Stampeders. They’ll me making run forties, agility drills, vertical jumps, one-on-one drills, and all kinds of other stuff, all in the Florida sun.

Why am I bringing all this up? Because I  haven’t worked out today, and it’ll be tomorrow very soon. So, I have to stick with my schedule. Which means I’ll be downstairs hitting the weights. Jumping rope in-between sets, the nine yards…..

Dedication, it’s what I have to have to make this thing happen. After all, I’m a PRO, this is how I make my living, with my body…..with my hands and my feet, my legs, and my core…..so it’s gotta be strong.

Man, I am beat! Oh, what’s up, Bodyspace?

I’m just catching my breath from a workout that I completed almost 30mins ago. Today was INTENSE! In every sense of the word. I tried a new little something to help me to get cut up, and keep the pace of the workout going full-bore, after every set, instead of resting, I jumped rope through the entire rest period. Then sat down and continued to lift…..Man, I’ve never caught so many looks while being at the gym. One group of powerlifters stopped their workout for about five minutes, and gathered around, AMAZED at the fact that I wasn’t taking a breather during the entire 45min workout. My training partner told them, "He takes his break while he’s lifting weights……Come on Mike, pick it up!" 

I can see why T.O. is in such excellent physical condition, those bands are incredible. The very first exercise I did with them were lunges, 4 sets by 12-15 reps. I only used three bands, but after the VERY FIRST set, my quads were quivering! I was in shock at how much resitance they provided me with. I also had four sets of triceps extension to failure, and my arms got a sleeve-bursting PUMP! The negative was incredible, as I had to fight to keep my entire body from being flung into the support beam I had them strapped around. This was definately a great investment into my fitnss, and playing career, and I see them being a mainstay in my training regime for the REST OF MY LIFE! If I still bench press, I’ll still be using those same T.O. Bands, Heck, even if I don’t bench, I’ll still be using them.

Tomorrow is a much-needed day off from the weights, but I’ll be doing some position-specific and testing-related things during the day. (No days of in the big leagues…..)

Until next time, Bodyspace,

Keep it movin’! 

Hey Bodyspace,

It’s me, BC Bound, with another installment to the ol’ bodyblog. Yesterday’s workout was very short, but incredibly intense. The upper-body workout was the start of a two-week, 4×4 program. I gave a maximal effort with this one, pushing myself to the very limit.

Front Squats 4×4 @ 185                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  Bench Press 4×4 @ 245                                                                                       Bent-Over Barbell Row 4×4 @ 185                                                                    Dumbbell Upright Row 4×4 20

Plus, a special blend of my favorite core exercises.

Tomorrow’s a Biceps/Triceps day, so that’ll be fun, I always enjoy those workouts.

Until tomorrow, Bodyspace,

Keep it movin’!                  Â
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