Feen2443 Football journal

[Feen2443]

Hey guys i will be starting my first sports journal. Ive actually been sick with Ross River fever the last few weeks and have had some weight issues. Ive lost around 5 kilograms so yeah getting back into it. I currently play Rugby Leauge in group 3 region. I currently am playing centre and ATM im doing Ripptoes. As it is friday and im still feeling a little bit erie ill be starting next monday.

All stats will be coming in soon.

Start weight:Goal weight

82.4kgs:90kgs

I currently work from 7-5 so things are pretty hard at the moment. im playing u/18s this year and might have the call up to first grade playing wing. Here is my current program.

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Im currently using these supplements:
-Multivitamin
-Creatine


Got myself some Whey Protein coming so see how we go fellas. Stay tuned and i really would appreciate any help guys! thanks.

[Feen2443]

Ok guys so ive been sick with Ross river fever. As you may no it makes you feel like kuka! Ive had it the last few weeks and yes it stays in your systems for a long long time, but i finally got back into training and working out. I lost a load of kilos and hopefully can put them back on. I started doing WS4SB on sunday and had a good run

DOne basic warm ups


Ground based mobility drills

Frequency Drills

Than come the change of Direction drills which i timed, hopfully to improve over time. Here are my results

20 metre Shuttle
Left:
1. 8.81 secs
2. 8.56 secs
3. 8.16 secs

Right:
1. 8.66 secs
2. 8.50 secs
3. 8.81 secs

3 COne Drill

1. 8.69 secs
2. 8.44 secs
3. 7.90 secs
4. 7.43 secs
5. 7.75 secs

I did not attempt the illinois drill which im disappointed in myself . But at least ive got some scores to work on beating :).

[Feen2443]

So today i done the Lower Body workout for the Ws4Sb program. Happy with what i got upto in squats, everything else is ok.

Workout.

Exercise 1. Squats: Work up to max 3-5 reps.

Warmed up with the bar for my first set so here it goes as follows

Set 1. Bar x 10
Set 2. 20 x 10
Set 3. 40 x 10
Set 4. 60 x 10
Set 5. 80 x 8
Set 6. 105 x 6

Exercise 2. Walking lunges

Set 1. 20kg each leg x 6 reps per leg
Set 2. 20kg each leg x 6 reps per leg
Set 3. 20kg each leg x 5 reps per leg

Exercise 3. Leg Curls

Set 1. 35kg x 8
Set 2. 35kg x 8
Set 3. 35kg x 8

Have not put on any weight