FOOTBAW IN 75 +1 DAYS

In 75+1 days Fedora will be leading Carolina into the most hostile environment this program has witnessed in decades. Sakerlina, and her fans, who have become a dominant mainstay on the Opening Thursday circuit, will be hungry to showcase what they are calling as the best defensive line in college football. They one of the best coaches of all time in Spurrier and the Gamecock loyalty is proclaiming "this is the year." Carolina comes in as heavy underdogs, a newer face on the Thursday night circuit, with a quick striking offense with a coach on the rise. We're not a big time program playin SEC 'ball, but we have all of the tools necessary to compete at the highest level.

I'll be honest, when this game was first announced, I thought "Shit." I pondered for days: How in the hell are we expected to head into Williams Brice Stadium, on a Thursday night, and show that the ACC can compete? How can we contain Clowney? How can we stop one of the hottest defenses in the country? How can we keep the game close?

When these questions about drove me up a wall, I had to remind myself that, unlike the Boise State's of the world, we're not looking at a one game season. While a win at Sakerlina can put us on the map, making it to Charlotte for the first weekend in December is way more important than what's waiting in Columbia. Running the Coastal has to be goal number one each and every year. Beating the likes of Miami, Virginia Tech, LOLUVA, State, Pittsburgh, Georgia Tech and dook to on the way to Charlotte must always be priority number one year in and year out. I buy-in that Fedora preaches this. Get to Charlotte, and we've got a shot to play in the big bowl games. If we don't get to Charlotte, we're looking at nothing better than mid to lower tier bowls.

Starting Monday is the official WFP Countdown to Kickoff. I'm gonna attempt to post and workout each of the next 75ish days so I'm a LEAN(er), MEAN, BETTER VERSED, FIGHTIN MACHINE come August 29th.

TODAY IS SPEED DAY AT THE GYM. MAKE SURE YOU GOTCHA MIND RIGHT FOR SPEED SQUATS, BOX BECNHES AND PLYOS Y'ALL.

WFP

WEDNESDAY LIFT - WHERE I MAKE FUN OF EVERYDAY IS UPPER BODY DAY BROS

YESTERDAY AFTERNOON WAS BALANCE AND CORE DAY. AND IT HURT.

Started off my Sweat Fest with a 5 min warm up on the row machine

Promptly headed to the incline bench station, because HUGE BROS WERE USING THE SQUAT RACKS FOR CURLS LIKE THIS

SO....
 I cranked out this superset: INCLINE BENCH
4 sets of incline bench 8 reps/set
- 3 supersets w/ upright rows, dumbbell one leg deadlifts, and dumbbell L raises

Finally the bros who live by EVERYDAY IS UPPER BODY DAY vacated a squat rack so I made use of it over the next 30 minutes with these circuits

FRONT SQUAT, 4 sets
- front squat 4x8
- pushups 15/set
- hammer curls 10/arm
- high pulldown 10/set

STRAIGHT LEG DEADLIFTS, 3 SETS
- SLDL 3x10
- cable flys 8/set
- AbX machine 20/set
- good mornings 8/set

BARBELL LUNGES, 3 SETS
**** DISCLAIMER, I HATE THIS LIFT AND LOOK AWKWARD AS SHIT DOING IT, BUT IT''S ONE OF THE BEST THINGS ALIVE FOR YOUR CORE AND LEGS****
- BLs 3x8/leg
- 1 min plank
- super skaters 20/leg

Rest of Lifts
- Dumbbell Flys 3x10
- dips 3 sets max
- sitting Arnold press 3x10
- lat pull down 4x8

30 min treadmill

Off to hit some cardio and judge ALL UPPERBODY ALL EVERYTHING bros

WFP

6.10.2013 POWER DAY

YESTERDAY WAS POWER DAY AND WHAT A GREAT DAY IT WAS.

WARM UP:
5 min row machine

SQUAT SUPERSET: 5 SETS
Squat 10-10-10-8-8 (heavy)
Pushups 15/per
AbX max
standing Arnold 10 reps

BENCH SUPERSET: 4 SETS
Dumbbell Bench 8-8-8-8
High Pulldown 10
Bench Dips max
Superskaters 15/leg

DEADLIFT SUPERSET: 3 SETS
Barbell Deadlift 8-7-6
Hammer Curls 10/arm
Dumbbell Raise (circle) 10
Tri Pushdown - 10

Louis Curl Routine - Straight Bar 10-8-6-8-10

Preachers Curls (Alternate Grip Narrow vs Wide) 8-8-8-8

30 min elliptical - around the world setting - 15 level

The AC at the gym yesterday was iffy. Reminded me of summer workouts. #Splashzone was in full effect. Sorry again cute co-ed, who got on the machine next to me.

WFP

WE'RE BACKKKKKKKKKK

IN THE GYM

Yesterday was the first lift I've had in over a month. I spent the first 6 weeks of being 24 getting fat and drinking more than I should, so it was time to get back on the circuit. Speaking of circuits, here's the circuit workout I did last night.

Warm Up : 5 min row machine

Dynamic Stretch

Squat Rack Station 4 sets, 10 reps (go for speed, good technique) min rest in between sets
Parallel Squat
Upright Rows
High Pull
Push Ups (15+ reps/per set)

Bench Station 4 sets, 10 reps/ 1 min rest in between sets
Bench Press
Bent Over Rows
Speed Skaters (20/leg)
Wall Sits (1 min)

Leg Press Station, 4 sets, 8 reps/ 1min rest in between
Leg Press
Hammer Curls
Push Ups (15+)
Ab X machine (till fail)

Dead Lift Station, 3 sets varied reps/ 1 min rest in between
Barbel Deadlifts (8)
Standing Military Press (12)
Human Arrow (til fail)

30 min walk/run on treadmill

/gasped for air

Stretch

Wednesday is BALANCE/CORE DAY

- WFP