Football Season 15 Part III


Yesterday I covered what my diet starts to look like come January. Now I will let you take a look at what my training schedule looks like to get back to “fighting weight”. There is a lot of argument about which workout you should do and which ones are the best. The main goal is to do whichever one you pick 100% and make sure that you allow your body to get adequate rest . It doesn’t matter if you do P90x, crossfit, or an old-school program like mine; the effort, consistency, and intensity are what will get you results.

“The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent.” -Arnold Schwarzenegger

During the fall I follow a high intensity protocol meaning my workouts have very few working sets per muscle group but they are performed to and past failure. For example, I’ll warm up for 5 minutes on bench and pick a heavy weight and do it as many times as I can (shooting for the 8-10 range) and get a spotter to help me push 1-2 assisted reps out at the end. A lot of times I’ll immediately decrease the weight after my set to failure and do the same thing with a lighter weight. So on chest day I may only do 3 exercises with 1 working set to and past failure on each exercise. This may sound easy but trust me; it is a great physical and mental challenge.

After 6 months of doing this my body is prime for a new, drastically different workout. The immediate change of style will create muscle confusion and lead to immediate elevated anabolic responses. That basically means my muscles will grow and I could burn fat. I switch to a high volume workout. That means I may do 4 exercises for 4 sets a piece on chest day. Since I go from pushing 60-80 reps a workout to now up to 200 I have to ease into it a bit. First week I do 10 sets for 10 reps on all my days to get my body switched to a volume program. After 2 weeks add a couple sets to each workout and so on until I get to where I am now and will stay.

This workout is much more taxing on the body and requires the carbs to be consumed to be able to handle it. Instead of doing 3 days, I do 6.  Not only are my winter and spring workouts longer, they also finish every single time with 45 minutes of cardio. I usually do inclined walk, slow jogging, elliptical, or step climber. The body’s response to the change is pretty quick and you will see significant weight loss in your first 6 weeks.

I also start to supplement more. Before every workout I use a pre-workout drink to elevate energy levels and I also take a full days serving of the essential amino acids. After every workout I immediately drink a weigh protein isolate shake. I also take a men’s multivitamin daily. I drink a casein protein shake before bed every night as well. Depending on my day and if I’ve been able to consume enough protein, I may drink a 3rd whey isolate shake for the day but I try to keep that to a minimum by taking in as much whole food macronutrients as possible

Sample Week Training


Seated Dumbbell Military Press- 5 sets of 8 reps

Standing Lateral Dumbbell Raises- 5 sets of 10 reps

Upright Row- 5 sets of 10 reps

45 mins cardio


Incline Barbell Bench- 5 sets of 8 reps

Flat Dumbbell Bench- 5 sets of 10 reps

Pec Deck or Cable Fly- 5 sets of 10-12

Seated Bench Machine (Nuetral grip-palms facing, thumbs pointing up)- 3 sets of 12-15 reps

Standing Front Dumbbell Raises- 3 sets of 10

45 mins cardio


Lat Pull downs- 5 sets of 8-10

Seated Wide Grip Rows- 5 sets of 10

Single Arm Dumbbell Row- 5 sets of 10

Seated Neutral Grip Rows- 5 sets of 10

Reverse Flys- 3 sets of 10

45 mins of cardio


Dumbbell or Barbell Shrugs- 8 sets of 10

Calf Raises- 8 sets of 12

Ab Wheel- 5 sets to failure

Crunches- 5 sets to failure

Straight Leg Deadlift- 5 sets of 20

45 mins of cardio


Super set bicep and triceps

1A- Barbell Curls- 5 sets of 8

1B- Skull Crushers- 5 sets of 8-10

2A- Hammer Curls- 5 sets 10

2B- Single Arm Behind Head Tricep Extension- 5 sets of 10

3A- Seated Preacher Curls- 5 sets of 10

3B- Tricep Pushdowns- 5 sets of 10

45 mins of cardio


Leg Press- 5 sets of 10

Crunches – 5 Sets of 10

45 mins of cardio

**I go easy on my leg to maximize cardio sessions in the winter/spring. I kill them in the fall due to no cardio**



The actual workouts you do on which day is completely customizable to your preference. Some may look at my schedule and not like to do things in that order. Nothing wrong with that since everyone is different. Most people don’t train shoulders first but I do because of my body’s natural build. My frame makes it imperative that shoulders take precedence. It’s all about finding a comfort level that suits you and executing it to the best of your ability.

If anyone has any questions about the workout email me at


The Football Season 15

I know everyone is familiar with the old saying “the freshman 15” but I’m here to tell you about a new phenomenon that I encounter yearly. The extra weight I pick up every single football season and what I do to combat that in the winter and spring. Nothing better than sitting at a tailgate drinking some good ole liquid calories, having some sort of chips and dip, and grilling up some kind of fatty meat on the grill. It is glorious. I know some opt for Michelob ultra, baked lays, and grilled chicken breast with no salt or sauce but I’m not that guy.
Something about the fall and the energy that comes with it just makes me want to enjoy life. From September to January I just cannot bring myself to count calories. Not only do you have football season tailgates and homegates to attend but also Thanksgiving and Christmas. “No, I can’t do the leek casserole. It has butter and heavy cream in it” is something you will never here me say during this time.
Part of the gain is by design but not most of it. In the fall I switch my workout to only 3 days a week and virtually no cardio. I’m what you call a “hard gainer” and cannot make good muscle gains without some friendly fire. That’s really just a nice way to say extra fat. While I always plan for a few extra pounds the enjoyment of the season plays a big part. I stayed much leaner in the Croom years. Not much excitement. I didn’t know too many folks who couldn’t wait to have a cookout during that time period.
After New Year’s Eve it never fails. My pants are a bit tighter and my holiday pictures I have the classic fat face. Now it’s time to pay the piper and get rid of all of my “fall fun” and get ready for the summer. Did I mention how easy it is to go to the gym on Saturday and hit an hour of cardio when there is no football on? The same goes for Monday night football and ESPN’s Thursday night games that aren’t on. Beer consumption also takes a much needed dive in the spring. I might drink a couple Abita Restoration Pale Ales for the Saints vs Falcons on Monday night but for some reason I’m completely ok with green tea during American Idol or Walking Dead.
I’m sure there are some medical professionals who may read this and gasp at the unhealthy fluctuations my BMI takes during the year. It’s easy for me to justify it though. I could just embrace the gut and not worry about it right? I’m sure there are others out there who fight “The Battle of the Bulge” after every fall and holiday season and that is who I’m writing this for. I feel your pain and walk this struggle with you brother. Tomorrow I’ll lay out the major diet changes I makes to lean down from my football season 15.