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Football training log
Goals:
Regain leg strength after breaking foot 6 weeks ago and have done no leg work
Become faster
Develop my physique
Become a much better footballer
Stay injury free
Routine:
Still to be confirmed...Scott has helped me in the past so I will draw on that..
But most likely 2 football training sessions, 3 weight training sessions and 2 additional sessions of sprinting/agility work on the track
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/02ad34bc.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/546d4f19.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/15c604d5.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/db09a6cd.jpg[/IMG]
Still room for mass obviously, but that's why having 6 weeks off leg work does to ya!
All well Chinup and let's rebuild..
Here is my routine!
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/aae21b14.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/2700c560.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/8b8d42f1.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/7acd6fcc.jpg[/IMG]
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Program:
3 days per week
Strength I
Back Squat
3x8 (week 1-4)
4x5 (week 5-8)
5x3 (week 8-12)
Bench Press
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Pull Ups
3 sets with max reps
Core Stability
(pick 1 exercise and perform 3 sets for 10-20 repetitions)***
Strength II
Regular Deadlift
3x8 (week 1-4)
4x5 (week 5-8)
5x3 (week 8-12)
Barbell Military Press
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
DB Rows or BB Rows
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Strength III
DB Step Ups or Rear Lunges -
3x10 (week 1-4)
3x8 (week 5-8)
3x6 (week 8-12)
DB Incline Bench Press
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Cable or Plate Loaded Machine Rows
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Core Stability (pick 1 exercise and perform 3 sets for 10-20 repetitions)
Rest 3-5 minutes between sets or whenever you feel ready to perform the next set.
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I'm still using my normal program until foot is better :) just doing what I feel like!
Last cripple session with boot on! (24!)
Chest..
BB flat press
3 x 90
3 x 90
3 x 90
6 x 90 (close to PB)
Dips
15 x bw
10 x 20kg
6 x 40kg
6 x 40kg
DB incline press
6 x 35
8 x 35
3 x 40
6 x 40
Reverse grip bench press
6 x 50
5 x 70
6 x 70
Finished with stretching
Comments:
Awesome session...really happy with pressing 90 x 6 on bench..could've pushed another but had no spotter so I didn't wanna go to failure..
Reverse BP was a great exercise..it was my first time doing them so it felt weird but very good..
Still using IF to slowly recomp and lean out before middle of July..
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[img]http://i42.tinypic.com/2zdvxxy.gif[/img]
Nice session and I bet you can't wait to get that boot off Nippsy!
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[QUOTE=Jonesy08;878927921][img]http://i42.tinypic.com/2zdvxxy.gif[/img]
Nice session and I bet you can't wait to get that boot off Nippsy![/QUOTE]
Hahahaha nice gif man.
Yes so excited..u still getting up at 3am for a run/workout??
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solid workout... how many more do you have with the boot???
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[QUOTE=scott_donald;879163441]solid workout... how many more do you have with the boot???[/QUOTE]
None bro!!!!!! :)
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Woohoo
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/f5094206.jpg[/IMG]
TWO SHOES!!!!
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[QUOTE=TheProgressiveOne;878931731]Hahahaha nice gif man.
Yes so excited..u still getting up at 3am for a run/workout??[/QUOTE]Nah I'm back to 4am now. :D
Must be good to be getting back to normal. Those are nike free's aren't they? How do you find them?
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[QUOTE=Jonesy08;879499911]Nah I'm back to 4am now. :D
Must be good to be getting back to normal. Those are nike free's aren't they? How do you find them?[/QUOTE]
Just bought them on the weekend...they are awesome :) really comfy but ive only worn both of them once!
So I just got back from doctors and here is what I have to do over the next two weeks
1. Ankle stretching using a towel
2. Cycling and elliptical is ok
3. Calf raises, leg press
4. Water running
Got my big fundraiser on tonight so that's exciting! Not eating all day!
Then I might be able to look at running in 10-14 days!
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[QUOTE=bulkerer;879624721]aus rules?[/QUOTE]
Correct
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Just nommed this
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/f5dced4f.jpg[/IMG]
For charity...
Raised another $450!!
More pics:
[url]http://forum.bodybuilding.com/showthread.php?t=144724651[/url]
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Good session this morning...heavy stuff for upperbody
Legs, shoulders, biceps
Seated calf raise ss standing calf raise
12 x 10 ss 12 x bw
12 x 10 ss 12 x bw
12 x 10 ss 12 x bw
12 x 10 ss 12 x bw
Leg press
12 x just the sled
12 x just the sled
12 x 40
12 x 40
DB shoulder press ss DB curls
8 x 30 ss 10 x 15
6 x 32.5 ss 10 x 15
5 x 35 ss 10 x 15
4 x 35 ss 10 x 15
Side raises
6 x 15
6 x 15
6 x 15
6 x 15
Hamstring curls ss plate curls
10 x 30 ss 10 x 25
10 x 40 ss 10 x 25
8 x 50 ss 10 x 25
8 x 50 ss 10 x 25
Comments:
Feels good to finally do some basic leg movements...starting very slowly and working up from there :)
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that makes me hungry if it wasn't for the cheese!!!
welcome back to almost proper lifting!!!
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[QUOTE=scott_donald;880357081]that makes me hungry if it wasn't for the cheese!!!
welcome back to almost proper lifting!!![/QUOTE]
Haha dude it was so good!
Thanks my man
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11-5-2012
30 mins cycling
Comments:
First time cycling for 6 weeks! Feels so good to do some cardio...
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here is the parma video guys
[youtube]qm6bSVUsTgM[/youtube]
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11/5/2012
30 mins cycling
Comments
Went in after work just to try and get some fitness back again..
Will be doing a back session tomo mornig
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[QUOTE=TheProgressiveOne;879813221]Just nommed this
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/f5dced4f.jpg[/IMG]
For charity...
Raised another $450!!
More pics:
[url]http://forum.bodybuilding.com/showthread.php?t=144724651[/url][/QUOTE]
Lol good job man, must've been tough!
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[QUOTE=thenewguy23;881083951]Lol good job man, must've been tough![/QUOTE]
Yep, but worth it
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iPhone won't let me edit and I forgot to sub.
Ahhhh
Nice vid that actually looks delicious lol
Great to see ya cycling and pressing legs again it will come back just don't overdo it.
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[QUOTE=carnage1985;881266701]iPhone won't let me edit and I forgot to sub.
Ahhhh
Nice vid that actually looks delicious lol
Great to see ya cycling and pressing legs again it will come back just don't overdo it.[/QUOTE]
Thanks bro...yep taking it easy..
12-5-2012
Back and triceps
Wg pulls
10 x bw
5 x 20
5 x 20
4 x 25
10 x bw
Bb row
5 x 70
5 x 70
5 x 70
5 x 80
HS hi row
10 x 120
8 x 120
9 x 120
10 x 120
DB row
10 x 30
10 x 30
8 x 40
8 x 40
Rope pull downs ss DB oh tricep press
8 x 30 ss 8 x 12.5
8 x 30 ss 6 x 12.5
8 x 30 ss 6 x 12.5
8 x 30 ss 6 x 12.5
Comments
Not too bad at all..got some good pumps and was glad to welcome back bb rows!
Legs tomoz
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Weighed in this morning for the first time in 8 weeks..
84.7..
Want to get to 80 and be really really quick on the field
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still doing body builders session though!!!
thats not much weight to loose...
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[QUOTE=scott_donald;881974881]still doing body builders session though!!!
thats not much weight to loose...[/QUOTE]
Yes foot isn't better yet and im not cleared for squats or deads just yet..
Same with Glute ham raises!
Here is my routine!
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/aae21b14.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/2700c560.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/8b8d42f1.jpg[/IMG]
[IMG]http://i255.photobucket.com/albums/hh146/hayden0790/7acd6fcc.jpg[/IMG]
^^^ Scott, do you think u could put these images up the top for me? In my OP..
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13-5-2012
Cycling intervals
2 minute warmup
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
3 minute cool down
Comments:
Good to finally bust my ass with some cardio...
Foot still sore..
Physio again in 2 days
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14-5-2012
1st day of new routine (sorta...still no squats)
Leg press
10 x 2pps
8 x 3pps
8 x 3pps
8 x 3pps
Seat calf raise ss bw standing calf raises
15 x 20kg ss 20
15 x 20kg ss 20
15 x 20kg ss 20
12 x 20kg ss 20
Flat Bench
10 x 80
10 x 80
10 x 80
Chinups
15 (PR)
8
8
Weighted decline crunches
15 x bw
8 x 10
10 x 10
10 x 10
Stretching and left arm DB curls (even out arms)
Cardio
45 minutes on bike @ 80-100 rpm - 17km total
Comments
Good start to the new routine...of all goes well I will be sticking to this routine for the next 6 months...gradually increase the weights as strength goes up.
Also can't squat yet as still recovering from my broken foot which is still slightly sore...Physio again wednesday...
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Nice sesh brah - do you reckon you maintained upper body strength??
What footy team you play for I have an app that gets all the local scores and I remember you said div 4 vafa ??