If you followed the history of this blog, the you know that I'm a Redskins Diehard who will probably get so revved up during a game that TVs are vulnerable to my psychotic behavior. But this season I have seen a great shift in my in-game antics. Its one of calm like one that you get after being outside after a t-storm. And the cause for the sudden shift, the MVP of the season thus far Clinton Portis, who I had a chance of meeting once. Cool dude, cool dude. He gives off a "T.I." sort of aura. But he looked sorta small, which is somewhat explained by this:"Washington head strength coach John Dunn has finally begun to make some headway with Portis' apparent disdain for weightlifting. During the 2005 off-season, Portis committed wholeheartedly to Dunn, hitting the squat rack and the bench with zeal and packing on more than 20 pounds of muscle--up to 225 pounds from 204 last season."
Here is Dunn's off-season workout for every Redskin (I really hope that I don't jinx my team):
WEEKS 1 : 3 : 5
Each Workout Done Twice Per Week
Exercise S R
Neck Flexion/Extension/Lateral Flexion 1 15
Dumbbell Shrug 1 15
Dumbbell Bench Press 3 12
Lat Pulldown 1 12
Hammer Strength Seated Row 1 12
Dumbbell Overhead Press 3 12
Dumbbell Pullover 1 12
Lat Pulldown 1 12
Hammer Strength Incline Press 1 12
Barbell Squat 3 15
Leg Curl 2 12
Leg Extension 2 12
Walking Lunge 1 30
Trap-Bar Deadlift 1 25
WEEKS 2 : 4 : 6
Each Workout Done Twice Per Week
Exercise S R
Neck Flexion/Extension/Lateral Flexion 1 15
Dumbbell Shrug 2 15
Dumbbell Overhead Press 3 12
Dumbbell Lateral Raise 2 12
Dumbbell Front Raise 2 12
One-Arm Dumbbell Row 2 12
Hammer Strength Rear-Delt Flye 1 15
Dumbbell Incline Press 2 12
Reverse-Grip Lat Pulldown 1 12
Hammer Strength Wide Chest 1 12
Leg Curl 2 12
Leg Extension 2 12
Barbell Squat 2 15
Step-Up 1 10
Lateral Lunge 1 25
Trap-Bar Deadlift 1 15
*S - Sets, R-Reps
[via Find Articles via Muscle & Fitness]
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