Leg Day 3-30-2016

Leg Day this morning. Low and behold my training partner went to his book of excuses to skip out…

• Squats 3 sets 2-3 reps
• Squats 4 sets 12-15 reps
• Leg press 4 sets 20-25 reps
• Hack sled 4 sets 12-15 reps
• Smith Machine squats 3 sets 12-15 reps
• Drop set leg press (started with 6 each side plates hit 25 reps, then stripped a plate off each side and went till failure, stripped a plate off each side and continued all the way till no plates) Got this one from the Rock on his workout.
• Superset Leg Press and Leg Curls 4 sets 12-15 reps
• 3 sets of leg press 12-15 reps

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You should be in good physical condition and be able to participate in the exercise.

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You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Back Workout 3-29-2016

Dragging this morning for my back workout. 

• TBar row 4 sets 12-15 reps 
• 1 arm DB rows 3 sets 4-6reps and a drop set for a 4th
• Lat Pulldown 4 sets 4-6 reps
• Seated cable rows 3 sets 12-15 reps
• Rear felt cable fly 3 sets 12-15 reps
• Shrugs 3 sets 12-15 reps

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Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Dynasty RB Jonathan Williams Arkansas

 

Jonathan Williams RB Arkansas

Coming out of High School in 2012, Williams was a 4 star recruit out of the state of Texas and was listed as a 6’ 200 pound back. The 2012 RB class has already given us Todd Gurley and TJ Yeldon and Williams is listed in many publications as a top 20 back of that class.

As a sophomore he put up 900 yards on 150 carries averaging about 6 ypc and scored 4 TDs. As a junior he put 1190 yards on 211 carries at a 5.6 ypc and posted 12 TDs. A large chunk of this production came in his game against Texas Tech which might be where we saw the top tier of Williams putting together all the traits that made him such an intriguing prospect.

With the help of fantastic sites like DraftBreakdown and a few youtube videos I was able to catch about six games of Williams’ 2014 season. He missed the 2015 season due to a foot injury that required surgery. So pay close attention to that during the lead up to the draft and then during preseason. Rust can be expected as he gets back on the field and has to adjust to NFL game speed.

Combine info – Willaims measured in at 5106 or about 5’11” weighing in at 220lbs. His arm length was 31 5/8” and he had 10” hands (ball security, reminder that Derrick Henry has tiny little hands). He didn’t participate in any of the events other than the bench press where he put up 16 reps. Sounds like he posted a 4.55 40yd dash at the Arkansas pro day. He did not complete the Vertical Jump or Broad Jump which would’ve been nice indications of his explosiveness. His 3 cone drill was timed at 6.97 which is the same number posted at the NFL combine as Kenneth Dixon.

Things to like – Williams has a great ability to plant his foot and go. Numerous times in his tape you can see him cut and get his speed going. While watching him, rarely do you see the first man take him down. Constantly he is bouncing off that first tackler and gaining a few extra yards. It takes a gang tackle to bring him down. He also flashes a good spin move that he used from time to time. He uses his body well to set up runs. His Texas Tech game might be the upside film for Williams. In the game he gets a handoff to the left side gets past the linebackers and as he’s coming up on safety he plants fakes and the safety is left grasping air as Williams kicks that gear back and splits the safety for the TD. Against Bama, one of the top level defenses, he also flashed this planting and leaving the safety grasping. Williams has good speed for a big back, great change of gears with his start stop ability and when he runs hard great physical running style. He flashes a good jump cut and has an ability to keep his feet moving without having to come to a complete stop. Williams is a very smooth athlete who gets up to speed quick and has a good balance to him. He might not be as polished as a pass blocker but he shows a willingness to take on defenders and cuts rushers really well. He also shows good hands though he wasn’t used much in the passing game. This should help keep him on the field on all three downs.

Cons – One thing I noticed from time to time was Williams holding the ball out from his body. I didn’t see it lead to any fumbles but it’s something that could be taken advantage of by defenders at the NFL level. For a physical running back he is a bit of an upright runner. I’d like to see him lower his pad level more which should lead to more broken tackles with his size and speed. When he hesitates and dances behind the line that upright style leads to loss of yards. Tried to bounce it outside one too many times when that didn’t seem to fit his best skill set. When he bounced the ball at and tried to stretch it to the outside it looked like there was hesitation to plant and just get what he could, although his lateral explosive ability looked good. I would like to have seen him do the vertical and broad jump to see his explosive ability in his legs. Those numbers are going to show the strength in his legs and if he can punish defenders when he lowers the shoulder.

Williams is a guy to be excited about. He flashes some really strong ability. He isn’t going to be a day one NFL pick but is someone to keep an eye on. Looks like in rookie dynasty drafts he is going around the third round right now which could be a real steal when you look back. Keep an eye on where he goes on draft day and then closely monitor his health during training camp and what he is doing in the preseason games.

Chest Day 3-28-2016

Good morning! Here is this mornings chest workout.

• Bench Press 2 sets 2-3reps
• Incline press 3 sets 4-6reps
• DB flat 3 sets 12-15reps
• DB incline 3 sets 12-15reps
• Cable fly 4 sets 12-15reps

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-26-2016 LegDay/Triceps

Leg Day today. Always one of my favorites. I’ll be honest I’ve always been terrible at squats it’s truly my kryptonite. If it’s a bio-mechanics thing or what. The work I put in 315 always kicks my butt, maybe core strength who knows. But I don’t shy away and I try hard to dig in and grind them out.

• Squats 5 sets 2-3 reps + cable Tricep push down 5 sets 12-15 reps
• Squats 4 sets 12-15 reps + DB overhead press 4 sets 12-15 reps
• Leg Press 4 sets 20-25 reps + rope press down 4 sets 12-15 reps
• Smith Machine Squats 4 sets 12-15 reps + Close Grip Bench 4 sets 12-15 reps
• Leg pres drop set start with 5 plates each side do as many reps as you can when you fail drop one plate each side and go again. Drop all the way down to one plate
• Leg extension 5 sets 12-15 reps.

I’m a big fan of training in vibram shoes especially on leg days or when deadlifting. I feel a much better balance. Hopefully I can get my garage gym up and running so that I can train barefoot someday! BTW don’t walk around a big gym barefoot, it’s nasty.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Back/Shoulders 3-25-2016

Late putting it up but here was today’s workout.

• Plate loaded 1arm row 4 sets 12-15 reps + Plate loaded shoulder press 4sets 12-15 reps
• Seated cable pull 4 sets 12-15 reps + Rear cable fly 4sets 12-15 reps
• Lat pull down 4 sets 12-15 reps + Seated DB press 4 sets 12-15 reps
• 1 arm DB rows 4 sets 4-6reps + Standing front raises 4 sets 12-15 reps
• Standing Press 4 sets 12-15 reps + seated lateral fly 4 sets 12-15reps
• Weighted pull ups 3 sets failure + rear cable fly
• Machine rear fly 4sets 12-15reps + Machine shoulder press 4sets 12-15 reps

General Disclaimer  

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

3-24-2016 Chest/Biceps

So I usually don’t include the secondary muscles I train in these but I decided I’d drop them in on the second go around during the week. Everything today is done in a circuit which is how I usually train when I can’t do two a days or if my lifting partner is out.

• Plate Loaded Flat Bench 4 sets 4-6 reps + Plate Loaded Preacher Curl 4 sets 4-6 reps
• Plate Loaded Incline Bench 4 sets 4-6 reps + Plate Loaded Curls 4 sets 12-15 reps
• Bench Press 4 sets 12-15 reps + Straight bar curls 4 sets 12-15 reps
• Incline Bench 4 sets 12-15 reps + EZ bar curls 4 sets 12-15 reps
• DB bench press 3 sets 4-6 reps + incline DB curls 3 sets 4-6 reps
• Machine fly 4 sets 12-15 reps + Machine Preacher 4 sets 12-15 reps

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Leg Day 3-23-2016

Here is this mornings leg session! Doing Rest Pause on every last set.

• Hack Squat sled 4 sets 12-15 reps
• Smith box squats 4sets 12-15 reps
• Superset Ext and Curls 6 sets 12-15 reps
• Leg Press 5 sets 20-25 reps
• Superset Squats and Hip Thrusts 3 sets (Squats till failure) + (Thrust 12-15 reps)
• Superset Adductors and Abductors 4 sets 12-15 reps
• Leg Ext 5 sets 12-15 reps
• Cannonball Leg ext for last exercise

Apparently there was a little shade thrown Arnold’s way by the legend Phil Heath. Much respect for both and a little photo comparison.

I hope to drop my first topic article on fitness this week and to follow it up with my first Fantasy Football scouting report on incoming rookie Arkansas RB Jonathan Williams.

 General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Back 3-22-2016

Quick recap of this mornings back workout. Sorry for the delay!

• Rack Pull 3sets 4-6reps
• Seated Row 3 sets 12-15reps
• Lat Pull Down 3 sets 12-15reps
• High Row 3 sets 12-15reps
• 1arm DB row 3sets 6-8reps
• Lat Pull (superset w/) seated row 4sets till failure

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

Chest Day – 3-21-2016

Here is the workout from this morning!

• Incline Bench 2 sets 2-3reps
• Bench Press 3 sets 4-6reps
• DB Incline 3 sets 12-15reps
• Incline Flies 3 sets 12-15reps
• Bench Press 4sets 12-15reps Pause-Rest last set
• Machine Bench cannonball set (Cannonballs – start very light and do 8reps, then go to the next plate on the machine and do 8reps, keep adding weight till you can’t do 8reps. When you fail out and cant do 8reps drop the weight all the way back to your starting weight. Repeat till you can’t do 8reps at the starting weight. For me I usually start with 40lbs on the plates and work from there.)

My workout partner is big into low reps high weight so you’ll see days where I go off from my normal routine. I feel that 12-15reps is where I personally see the most growth in muscle development.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.