4-29 Chest/Biceps

Hope everyone is enjoying the NFL Draft! Go Hawks! Hit up Chest and Biceps today.

Everyone starts somewhere! Tom Brady!

  • Bench Press 4 sets 12-15 reps + EZ bar curls 4 sets 6-8 reps (rest pause both exercises)
  • Incline bench Press 4 sets 4-6 reps + Preacher EZ bar curls 4 sets 10reps
  • Hammer plate flat bench 2 sets 2-3 reps + plate loaded curls 4 sets 12-15 reps (dial in your 2-3 rep range while working curls)
  • Hammer incline press 2 sets 2-3 reps + plate loaded curls 4 sets 4-6 reps (dial in your 2-3 rep range while curling)
  • Chest press machine cannonball 
  • Cable curl cannonball 
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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.

Tricep work

Here is today’s Tricep workout. I also hit abs pretty hard.

Today’s player is Steve Weatherford former P for the Giants. Dude is a beast in the gym!

  • Close grip bench press 4 sets 12-15 reps (rest pause final set)
  • Skull crushers with close grip press 4 sets 12-15 reps (rest pause final set) do your skull crushers and on last rep go right to close grip press
  • Triangle handle Tricep Pulldown 4 sets 12-15 reps (rest pause final set)
  • Overhead rope cable extension 4 sets 12-15 reps (rest pause)
  • Body weight dips 4 sets till failure
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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.

4/27 Back/Shoulder split

Today’s Back and Shoulder split.

Continuing draft trend with Jon Beason from “The U”! 

  • Weighted pull ups 4 sets 2-3 reps + Reverse cable flies 4 sets 12-15 reps
  • Bent V handle bar rows 4 sets 12-15 reps + Standing Overhead Press 4 sets 12-15 reps
  • DB Rows 4 sets 6-8 reps + upright rows 4 sets 12-15 reps
  • Lat pull 4 sets 12-15 reps + DB press 4 sets 12-15 reps
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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.

CJ Prosise RB ND

CJ Prosise RB ND

Coming out of High School in 2012, Prosise was a 3 star recruit at SAFETY out of Virginia and was listed at 6’ 190 pounds. The 2012 class has some talent as I talked about in both my Jonathan Williams and Paul Perkins articles. Prosise is a talented back who has the body to carry the load for a team as a feature back.

Prosise came into Notre Dame as a safety and was given high marks for his vision and ball skills. These show up as a RB when he carries the ball. He made the move to WR his Redshirt Freshman season and only played this past season as a RB, taking the over the job in 2015 at the spring practice. So he’s very raw at the position but flashes some serious talent. He put up 1,032 rushing yards on just 156 carries out for a 6.6 yard per carry average. Prosise scored 11 rushing touchdowns. He put in 26 receptions for 308 yards and scored another touchdown through the air. In Notre Dame’s system Prosise played primarily out of the shotgun in a gap scheme read option offense.

 

Stats from Sports Reference

http://widgets.sports-reference.com/wg.fcgi?css=1&site=cfb&url=%2Fcfb%2Fplayers%2Fcj-prosise-1.html&div=div_rushing

Combine info – Prosise measured in at 6004 or about 6’ weighing in at a solid 220lbs. So he packed on about 30 pounds of mass during his time at Notre Dame, very impressive. That shows work ethic and dedication in the weight room and in his dieting. Remember it’s not easy to put on that size and maintain speed and agility. Arm length measured in at 32 1/8” and he had 8 1/2” hands. That makes me a bit worried. He had an awkward fumble against UMASS while switching hands after the handoff and a couple other times he put the ball on the ground. He ran a 4.48 40 yard dash with a 1.57 10 yard. He did not participate in either the 3 cone or the short shuttle at the Combine. At Notre Dame’s pro day he turned in a 4.48 short shuttle and 7.32 3 cone, which about confirms his solid agility. Prosise had a beastly 35.5 inch vertical and a 121 inch broad jump showing good explosive power in his legs. Prosise did not do the bench press.

Combine Info from MockDraftable

http://mockdraftable.com/player_embed/5762/selected/graph/

  1. Spider graph shows breakdown in percentiles comparing against others at position.
  2. Comparables show similar players
C. J. Prosise
Notre Dame wide receiver C.J. Prosise (20) gets past LSU safety Jamal Adams (33) as Prosise scores a touchdown on a 50-yard run in the second half of the Music City Bowl NCAA college football game Tuesday, Dec. 30, 2014, in Nashville, Tenn. Notre Dame won 31-28. (AP Photo/Mark Humphrey)

Things to like – He has that prototype height and weight and seems to have solid athletic build to him. He has very good eyes with his ability see the hole open. He has good speed and glides effortlessly when he kicks in the next gear. Foot quicks and subtle movements allow him to make the first man miss in space. Prosise’s plus agility also allows him to slip hits and he keeps his legs moving for extra yards. His vision also allow for him to elude and create new yards for himself. Experience as a wide receiver gives him route ability not usually seen out of most running backs. Very talented blocker in pass pro. He is able to see the threat and attack showing a good punch to stop initial attack.

Cons – Limited experience after only one year as a full-time running back. At times there is wasted movement and a lack of urgency as a runner. A few times he bounces it out of bounds leaving extra yardage when he could have cut back inside. With more experience he will lose some of the indecisiveness that causes lost yardage. He fumbled five times; only losing two, but there are concerns with smaller hands. At times he seems to peel off from pass protection early leaving his QB at risk.

Prosise’s skills should transfer over well for a gap scheme run game. His pass protection skills and route running will translate to all systems and give him the ability to play all three downs from the start as an immediate contributor. Inexperience means boom/bust potential, but pull up his USC tape from this year and you see what he is capable of. He shows the talent to hit the openfield and turn on the speed. There is a lot to like about Prosise and recent converts like the Bills Karlos Williams have us all intrigued about the player out of Notre Dame.

Vertical Core Work

So usually whenever we all do abs/core it’s something with crunches or a plank. Either way most of what we do it’s something on a horizontal plane. For the more advanced we add in decline crunches.

I throw this in from month to month and it’s nice to drop in something different. I’ll include the more advanced version that I commonly do and a beginner version for the less advanced.

Thank you to Bodybuilding.Com for their perfect breakdown and explanation of these exercises. Also the current Under Armour commercial featuring Michael Phelps is fantastic. Showing just a glimpse into the work of an Olympic level athlete is really cool.

Advanced (feel free to play around with rep ranges. If you can’t hit the range just do each till failure)

  • Roman Chair Leg Raises – 4 sets 20-25 reps
    • Body should be straight with your back firmly against the pad of the machine and the legs hanging down towards the floor. This will be your starting position.
    • As you exhale, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Do not use any momentum or swinging as you perform this exercise.
    • Slowly go back to the starting position as you inhale.
    • Repeat for the recommended amount of repetitions.
  • Hanging Leg Raises – 4 sets 20-25reps
    • Hang from a pull-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
    • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
    • Go back slowly to the starting position as you breathe in.
    • Repeat for the recommended amount of repetitions. Tip: use wrist straps to facilitate holding on to the bar.
  • Hanging Pike – 4 sets 20-25 reps
    • Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
    • Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
    • Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
    • Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
    • Repeat for the recommended amount of repetitions.
  • Hanging Pike – 4 sets failure on each
    • Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
    • Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
    • Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
    • Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
    • Repeat for the recommended amount of repetitions.
  • Dip Bar Leg Raises – 4 set
    • Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
    • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
    • Go back slowly to the starting position as you breathe in.
    • Repeat for the recommended amount of repetitions.

Beginner – for the beginner groups just use the roman chair on all exercises for that added stability. Just go till failure on each set unless you can hit the recommended rep ranges above. For starters aim for the 12-15 rep range. If you don’t feel comfortable getting to 4 sets start with 2 sets and gradually work your up to 4 sets.

  • Roman Chair Knee Raises – 4 sets
  • Roman Chair Straight Leg lift – 4 sets
    • same directions just stay in the roman chair
  • Roman Chair Oblique crunches – 4 sets
    • The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
    • Now as you breathe out, lift your legs up and together driving both heels up and to the side.
    • Slowly go back to the starting position as you breathe in.
    • Repeat on both side for the recommended amount of repetitions.
  • Roman Chair Knee Raises – 4 sets

AM Chest/Biceps

Helped a buddy outside move dirt on Monday and after time in with the family I was spent. So gotta slay it today.

Plus since its draft week I’ll mix it up with NFL players this week! Above is Laron Landry who built a huge pair of arms!

  • DB bench press 4 sets 12-15 reps + EZ bar curls 4 sets 12-15 reps (rest pause both exercises final set)
  • DB incline press 4 sets 12-15 reps + straight bar curls 4 sets 12-15 reps (rest pause both exercises final set)
  • Bench press 4 sets 20-25 reps + Incline DB curls 4 sets 12-15 reps
  • Incline press 4 sets 20-25 reps + preacher DB curls 4 sets 12-15 reps (rest pause final set)
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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.

4/23 Legs and Triceps

Here is today’s Leg Day session and some triceps. 

Legs

  • Hack Squat sled 4 sets 12-15 reps (rest pause)
  • Leg press 5 sets 20-25 reps (rest pause)
  • V squat machine 4 sets 12-15 reps (drop set last set)
  • Leg ext 4 sets 12-15 reps
  • Leg curls 4 sets 12-15 reps

Triceps

  • Close grip bench 4 sets 12-15 reps (rest pause)
  • Skull crushers 4 sets 12-15 reps
  • DB overhead press 4 sets 20-25 reps
  • Straight bar cable push down 4 sets 12-15 reps
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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.