scorpio1028’s BodyBlog

Does anyone have some good suggestions on using protein powder in recipes?  Could be for anything; breakfast, lunch, dinner, snack, or just a good shake…

here is my 4 day a week training program that i started with a local athlete training center

every workout starts with a dynamic stretch/warm up
monday:

as of this week we are starting out doing 3 sets of 8 reps for most lifts…olympic lifts and abs have different reps.
ladder drills
Hang cleans
abdominal wheel
table
1 leg squat
chin ups
ball crunch
1 leg dead lift
altn. chest press
plank
Conditioning on the stationary bike

tuesday:

warm up
vertimax platform (working on power and vertical leap)
v-ups
weighted sled push
plyos (box jumps)
hip lifts
jungle gym rows (the straps you hold onto and lean back and pull yourself forwards with them)
side plank and side crunch
curl and press
reverse leg curls (killers!!!!)
bosu crunch
10, 20 yard sprints
wednesday:

warm up
ladder drills
snatch
reverse crunch
front squat
close grip pull up
lift and press
explosive push ups
leg curls
side hip lifts
bike conditioning

thursdays:

warm up
vertimax (opposite arm opposite leg, simulating running)
weighted sled pulls
plyos
1 arm 1 leg row
shoulder circuit
reverse ball crunch
tricep pushdowns
step back split squat
russian twist
conditioning: sprints

Today I started my new training program with the athlete training center.  We mainly did some fitness testing to get a base for where we are and so we can see the improvements.

We start out every work out by foam rolling our muscles (which is amazing! feels so good) then we do some muscle activating moves, for example laying on your side with the band around your ankles lifting one leg off the ground.  We then did some dynamic stretching/warm up and moved onto latter drills.  They observes our flexibility going through the motion of a squat.  Our vertical leap was then measured and also our lateral jump.  We were then timed doing shuttle sprints.  We then did as many pushups as we could in one minute.  After all the testing was done we did conditioning on the stationary bike.  45 seconds slow pace, 15 second sprint for 15 minutes.  Today i only did 10 minutes because my head was still feeling awkward from my migraine the night before.

This was only for the first day, tomorrow we start into the actual program and lifting.  Can’t wait!

Ugh…. So i had my first outdoor soccer game of the summer last night and of course right at the start of the second half i started to get a migraine.  Many of my migraines have occured either during or shortly after soccer games, i don’t get it.  I am starting to think i am allergic to my own adrenaline.  Is this possible? hah.  This was not always the case, but recently it seems to be the pattern.
I have been getting migraines since i was in 5th grade, and i get them worse than any other person i know.  They have been getting more mild as i get older, but many times i have ended up in the emergency room punching at the doctors because i didnt know who they were, where i was or even who my mom was.  I used to get horrible symptoms with it, such as numbness in one whole half of my body, loss of motor function, tunnel vision, horrible headache, nausea…the list goes on.  Now that i am older, i pretty much just get tunnel vision, the headache and nausea.

I just wish they would go away….

On monday i will be starting a 4 day/week training program at an athlete training center.  I have done this the past two summers in order to prepare myself for my college soccer preseason.  It is a very intense program that incorporates everything from balance, strength, power, flexibility, speed, agility and endurance.  I am very excited to start this next week and will update you on how it is going.

I have been wanting to try some supplements for a while now to see if they can help me build some lean muscle, but i worry about taking them.  Right now i am taking krea-fem creatine and can’t really notice a difference.  I am curious about other products, but do not want to take anything with caffeine in it since i try to stay away from that.  Does anyone have any suggestions for building lean muscle mass?  Thanks!

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!