Been absent from posting for a while but as I've gotten back into the swing of things in my work out life I've come up with a new goal and am working hard at reaching it.

Turning 33 next year I decided i'd like to compete in a NFL combine camp and see how well this old man might just do. So knowing what i'll have to do while there and learning where i'm at right now, i've got some good work to make it.

First i'm 5'9, and 185 atm. 10 lbs over my college track weight, but not in the same shape of course. I started working out 4 weeks ago at 180 and am now up to 185. I eat well, splurge on occasion for a treat, and overall can hold my weight or loose weight with rather simple ease (fast metabolism, my wife hates me too).

From there to do a combine it focus's on Speed and strength. The 40 yard dash and the 20 yard shuttle are two measures, and a 225 bench is another big factor.

I usually only eat about 2100 calories or so a day, but am looking at shooting for 2500-2700 per day. I also drink protein shakes and eat well. I start each day with 30-45 minutes of Bible study then start eating. 2 cups of multi-grain cheerios, 3 cups of milk and usually some fruit of some sort. Lunch and dinner consist of protein meats, and are pretty open. I try to eat a few eggs (boiled) every other day. Overall Fitday says I get good on my nutrients, and the multi-vitamin fills in on a lot. I drink 64 onces of water each day (M-Friday). I drink a creatine mix drink before working out also.

ATM the only things i've been able to test so far is my bench max and thats 205 x 2. I can Board jump 8 feet atm and am hoping to get timed in my 40 dash from a football coach in town who is a friend as well as timed in the shuttle. I created my own weight rotation, working out the major muscle groups first, then focusing on the smaller ones after that each day. I do 2 on 1 off 2 on. The one off day will be my plymetric day (boxes/jump rope/speed drills) and on the weekend I might see about doing something extra, but its usually a free weekend to rest up.

Overall I have a ways to go, but i'm excited, moving well and mentally and spiritually motivated as well. I'm going to try and update at least every month the progress I've made and would love any encouragement or feedback or advice that anyone might have in how to help increase my area's I need to focus on.

Workout 1
Squat
Bench
Leg Extensions
Dumbell Military Press
Leg Curls
Seated Wide Grip Row
Ball Crunches
Calf Raises
Lat Dumbell Raises
Tricep Extension (Rope)
Shin Raises


Workout 2
Barbell Lunges (I find I have muscles in my rear I didn't remember ever having from these)
Inclinded Barbell Benching
Back Crunches
Barbell Curls (standing)
Front Barbell Deltoid Raises
Oblique Crunches
Tricep Kick Backs
Calf Raises
Concentration barbell curls

I'll post again and looking forward to everyones feedback.

welcome back and good luck with your goals!

Yeesh just started 2-a-days...

Weightlifting 5 days a week, doing plyometrics 3 days (during lunch at work).

During tues/thursday I might swim or play racquet ball, depending on if my co-worker decides to come...

Also switching to my protein lunch... 1 big can of Starkist Solid White Albacore Tuna in water... (only on plyometric days) 300 calories, 70g of protein... go me...

Awesome goals. I think the best thing about it is that it's challenging, which is motivation in itself. Good luck and keep us posted!

Will do. I'm enjoying it and have alot of support from the High School boys I lead at church. They go down to the track and 'pick' on the old man and meet me at the gym occasionally

I think my best time was at the track with 2 of our faster kids (one runs an 11.0 100 and the other runs in the 11's) and we raced. Both myself and the slower one got smoked by about 8 yards, but we finished neck and neck at the end, and he said 'dang he's fast for an old guy'...

I'm enjoying it and just hoping to hit my goals in time for the combine so I can have a good showing. I combine my workout and my daily bible studies and the combination keeps me on track with both.

Regardless of what happens, I'm just excited to see how far i'll come both spiritually and physically at the end of my time doing this. Thanks for the motivation though

keep it up shawn!

Wew finished my bench routine last friday and started squats this week...

I walk funny but hey who cares

After my 3 week bench routine I went from a 205 Max bench to a 235 Max bench.

Starting my 3 week squat program now with a 305 max and will see how that works out Mayhaps I can walk by then...

nice job shawn! you seem to be on track and checking in alot with traineo. i hope you continue to see progress! keep up the good work!

Well got my acceptance letter to the combines last week so a little over 4 months left to hit some big goals.

Need to be down into my old 4.5ish 40 yard speed. Also have to bench 225 at least 15x's straight if not 20 or more. ATM I have to get about 1+ each week to my bench rep to hit 20 by May.

From there, its gain weight, maintain speed, build vertical jump, and work on drills...

I'm excited and glad that God's given me the chance just to compete (at age 32 i'm excited just to get to go and watch while competing).

I"m going to start 2 a days in January with Plyometrics 3x's a week during lunch at work.

Here's hoping my body survives and stays the course. Finishing up a 3 week squat routine this week then going to put together an 8week or 12 week workout plan which will feature squats 2x's a week (tues/thurs) and lots of upperbody/abs/shoulders the rest of the week (Mon/Wed/Fri). Saturdays will be sprint form/drill days along with football drills with help from my church high school boys.

Keep rooting and praying for me if ya can as this old man is going to need it

You're doing a lot! That's awesome...please keep me updated and let me know how everything goes. It sounds like you'll be in amazing shape when it's all said and done. This might be something I need to do, lol.

Good luck and we'll be here to support you "old man"

good luck shawn! keep plugging away!!

Thanks all. I'm a bit tired from working out as hard as I do but theres alot of room to improve and not a lot of time to do it in

Come january after the family leaves, i'll focus more on my work out routine and pray my body holds up. Its funny how those things we took for granted when we were younger seem so much harder now ;)

true-you are ancient though!!! my g-d im 34 and you are making me seem like im a grandma. i guess its all relative.

Shawn,

Do you feel that having a definitive amount of time to achieve your goals makes you work that much harder to achieve them?

Also - what's your diet like? Have you modified it to promote muscle growth? Do you take any supplements?

I have set goals that I try to push/hit within 4-8-12-16 weeks. If i can stay on that Path i'll be fine. sure there's some variation but they key is staying on target with workouts, not wimping out when I travel (hitting the road for running/doing plyo's/lots of pushups/squats/lunges).

As far as muscle growth I do 190+ protein a day. I drink 2 shakes a day each with 28g of protein (counting milk). Lots of tuna/chicken, some Peanut butter. Only real supplement that I take besides 2 multi vitamins a day is glutamine with my shake at night, and creatine on a 2 month on 1 month off. I only do one 'creatine drink' (single scoop) before/during workout and I'll be off of it once January starts till Febuary.

A quick breakdown of what January's workout (not exercises but plan) is:
Mon - Plyometrics during lunch, Chest/Tricepts/shoulders at night
Tue - Squats/Lunges/Dead Lifts at night
Wed - Plyometrics during lunch, back, biceps, forearms, jump rope at night
Thur - Squats/Lunges/Dead lifts at night
Frid - Plyometrics during lunch, Chest/Tricepts/shoulders at night
Sat - Speed drills at track
**I'll also work abs every day**

Now with my Job sometimes I travel and I might miss a day, but i'll do something to work on that area even while on the road.

I basically need to increase my weight by 17lbs still and the biggest muscle/weight gain you'll see is in your legs first, then in the rest of your body.

I get motivated daily from the youth I work with at church and from my own desire. For me:
Whatever you do, work at it with all your heart, as working for the Lord, not for Men. Colossians 3:23
and
Remember that in every race everyone runs, but only one person gets the prize. You also must run in such a way tht you will win. All athletes practice strict self-control. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run straight to the goal with purpose in every step. 1 Corinthians 9:24-26

My goal in all of this is to glorify God in everything I do, and to give him the glory. I have seen these young boys/men grow stronger in their walk with the Lord and to motivate them to spend more time with Him, and to encorporate him into their daily life. I start every morning at 5:30am (which hurts sometimes so bad to get up) with Bible study and prayer and it plays a huge role in my motivation to try and help these boys see what a life looks like that serves God every day.

I'd rather not see them enter into college without a good base like I did and spend to many years chasing after stuff that really doesn't matter and find out that so much time/money was squandered on non-important or essential stuff. Knowing that when I talk with them at church/school or at the gym and they tell me they have been praying for me, or that they found something really good in their Bible study is one of the greatest joys that I have. Knowing that a little physical pain has produced spiritual gains in someone elses life is nothing compared to the pain Christ endured for my spiritual gain.

I'll stop preaching now as I can easily go on for hours But know this, regardless of how I do, I will praise God just for the chance to have had the opportunity to do what I'm doing

Well finished my squat routine last week and maxed out on Wed. Was at 305 max and did 385 max after 3 weeks. I tried for 415 and couldnt get past the point of ease. Probably could have done 405 if not 400, but didn't feel like trying for those after exerting so much on 3 attempts (365/385/415).

Started some plyo's yesterday to start getting ready for the 2nd week of January (have to travel first week so its going to kill my first week out).

Must say my calves are very sore as i'm wearing jump soles to help focus the energy and muscles to my calves and ankle area.

I'm going to try and go for a run/walk to help stretch out my calves some (easy jog/run) and to help with the aid in the healing on them.

Overall I feel great and am blasting my way through protein.

2 Cans of tuna usually a day, 2-4 protein shakes, + my regular meals.

Eating 200g a day takes work i've learned and I think i'm going to have to buy a cow that produces milk as I spend a good chunk of $ on all the milk i'm drinking.

Lol that's awesome Shawn. Keep up the good work!

Well been gone for a bit from here but been traveling with work.

Pulled a hamstring while running last saturday but its healing nicely.

Hopefully by next weekend I'll be able to start running again some (won't go 100% like I was doing last saturday for a while).

Been hitting my upper body hard since I can't do alot with my legs (outside of my calves) without feeling it in my hamstring. Lots of stretching and good eating. UP to 195lbs... only 15 more to go for my target weight... Gosh i got to keep eating. Have gained good muscle but have gained a little fat too (happens when you try to put 3000 calories in a day).

Overall feeling good, motivated to keep going and just updating my status ;)

Well 3 Weeks till my May 3rd Combine Competition.

I hit a huge/major milestone I would have never thought possible outside of the grace of God, but I maxed out on my bench last night at 305. Its a huge increase from 205 when I started lifting in November and am thankful for the progression I've been able to have and the safe lifting God's given.

I have 2 more weeks of hard lifting, then the week before May 3rd (april 28th) I'll focus on some light lifting and stretching alot more with some slower running to just to stay loose and fresh for Saturday.

We'll see how this old guy does vs all those young kids, but in the end its all for His Glory!

Colossians 3:23

congrats on your milestone!

What a jump!!

Nice post Shawn, it's been a good read. Can't wait to see how the story ends

Dang! How did I miss this thread for so long?? Shawn!! I'm very inspired by your story! And it is so awesome how you keep the focus on God. This is something I struggle with - not just compartmentalizing God into specific times/parts of my life, but always having Him as my focus. It's amazing that you get up at 5:30 to have your Bible study. I already get up between 5:30 and 5:55 (depending on weather or not I need a shower, if I'm straightening my hair that morning, ect - you guys are so lucky ), but there's no way I would be getting up that early if I didn't have to in order to get to work on time. So good job on that!

I'm very excited to hear about the results on your tryouts!!! Keep us updated!!

Shawn, simply awesome progress. I look forward to hearing how this one ends as well!

I am anxiously waiting the progress as well. A NFL combine...you are living the dream Shawn!

Thanks all.

Its really about God on this one. My body gets physically run down on some days from pushing it, but it seems to really rebound and allow me to keep going day in and day out.

My Bible study has been the biggest thing that has really amazed me in my 6 months I've been training for this. As I laid out the plan with the High School Boys I talked about how important the study was and if I didn't do it, then everything wasn't worth it. I managed to have 4 months straight without a single day missed (till i got the flu and missed 4 days of work/bible study/workouts/boys as it was so bad). But I've grown so much deeper in my walk with him and have a joy and peace that really passes all understanding. I've started a journal for each of my two boys where I write down thoughts/comments about God and scripture and life and will give it to them one day when their older (age 2 & 3 atm).

I've disciplined my body and my diet and my body has really grown well. I have been pleased with the results and even after this challenge if it never goes anywhere then I'll still keep it up.

Mentally my mind is sharper from the combined exercise, rest and food diet. I feel more focused and able to handle difficult tasks day in and day out and stay down on the stress factor.

My family and social life has also changed. In taking on a task like this I have to sacrifice certain areas of my life. Things that aren't important really take a back seat. With limited time each day (dang only 24 hours in a day) I have to make some tuff choices. I've kicked TV out the tube and focused my time with my boys and my wife. We make the most of every moment vs wasting alot on the boob tube or something else that doesn't matter. Trips have increased as we find parks and get the boys active in the yard. We even planted a garden that isn't do that well with all the rain at the moment (its more like a bog... but oh well )

Best of all I've had a chance to witness to hundreds or more of people about God and his amazing love and how he has given me a chance of a lifetime. And like I tried to point out to the boys in my youth group that this is what life is all about. Making the most out of every moment we are given and trying to glorify Him in all of it. Sure sometimes we fail, but we can always get back up and keep on pressing on

I'll gladly take all the prayers and support that I can get for the remaining week. I'm really trying to push hard with extra running and staying in shape. I'm looking forward to getting to share my faith/story with folks at the combine and hoping to plant a few seeds along the way.

Well I did the combine this weekend and I must say it was a blast.

Had alot of fun, got my body worked out hard (legs more sore yesterday and today than any other workout in this 6 month period). Saw some really good athletes and some 'ehh' and then me

I didn't do too bad. I will say I wasn't in as good as shape as I thought as just warming up took alot out of me due to all the sprints/drills we ran before the actual event stuff. There is definatly a difference in training when doing something on your own vs on a team based setup.

My 225 bench press was 7 reps. I was fine with this, tried for the 8 but just couldn't lock out. Still considering 205 was my max in september I thank God for the strength.

My Vertical measurment showed that I'm only 5'7" and weighed in @ 194.4lbs (180lbs in Nov). I won't know what my vertical final was but 9'6" was my jump height.

My 20 yard shuttle was 5 seconds. I learned that I should have had cleats on as I slid back and forth on the turf. The nice thing was the guy timing said I had a 4.5 if I wore cleats because I lost a good .5 seconds. Oh well Live and learn

I ran a 5.0 40 yard dash. I probably would have got a 4.9 or so had I had cleats, but life goes on.

Out of all the drill patterns and runs I dropped one ball and did fine on all the other stuff.

I had alot of opportunities to share my faith and why this 32 year old man was competing with all these 20-24 year olds. I even got to lead the prayer before we started the competiton.

I'd not trade this experience for anything and can't believe i'll be 33 this month. I had a great time and am looking forward to moving on.

Next goal is to do a 12 week program. Going to cut my calories down from 4k to about 2.5k and try to cut some while doing it. I'll be swapping my Monday/Tuesday day today because my Hammies are still sore.

Thanks for the prayers guys and support. I've grown well this past 6 months physcially, spiritually and with my family. I know whats important in life and am enjoying the benefits of focusing on these things.


Here's to some good gains for the new program.

Great job on your amazing accomplishment Shawn!! I bet you are looking and feeling great!



That's awesome!! Nearly 2' of vertical! Great job!!