Football training log

[nwskier]

Yeah just head there anyways if you like...if im around on the day I'll come say g'day...

Good luck bro

right on. You getting excited for the new job?

[TheProgressiveOne]

right on. You getting excited for the new job?

Yeah buddy just finished up my last day at old job today...we went out for lunch...



Not too bad at all

[TheProgressiveOne]

Had an hour to kill yesterday so decided to do an afternoon arms session after my big back session that morning!

All exercises performed with 100% intensity and concentration..2 sec up, pause, 2 seconds down...CRAZY BURN!

Incline DB curls
10 x 10
10 x 10
10 x 10
8 x 10

OH tricep DB extension
12 x 10
12 x 10
12 x 10
12 x 10

Close grip bench
6 x 60
6 x 60
5 x 70
5 x 70

Preacher bicep curls
12 x 70
12 x 70
10 x 70
10 x 70

Rope overhead tricep extension
12 x 30
10 x 35
8 x 40
8 x 40

Abs circuit:
Cable crunches ss planks ss flutter kicks
12 x 70 ss 60s ss 60
12 x 70 ss 60s ss 60
12 x 70 ss 60s ss 60

Comments
Far out these last two arm sessions have been crazy intensity...throwing weight out the window and really worrying bout hitting the muscle properly!

5 more weeks until the off season before my upper/lower workouts begin

[-Lucifer]

Nice workout, H.

[TheProgressiveOne]

27-7-12

Full body circuit

40kg
5 x cleans
5 x ohp
5 x Yates row
20 x pushups
6 x 17.5kg hammer curls
10 x bw dips
5 x front squat

50kg
5 x cleans
5 x ohp
10 x Yates row
20 x pushups
6 x 17.5kg hammer curls
10 x bw dips
5 x front squat

55kg
5 x cleans
5 x ohp
10 x Yates row
10 x pushups (slow)
6 x 17.5kg hammer curls
10 x bw dips
5 x front squat

55kg
6 x cleans
6 x ohp
10 x Yates row
10 x pushups (slow)
6 x 17.5kg hammer curls
10 x bw dips
6 x front squat

45 mins cardio...

Comments
Ok session, just wanted to get the blood flowing

[TheProgressiveOne]

29-7-12

12 mins warmup on the bike

Romanian deads
6 x 70
6 x 80
6 x 90
6 x 100
6 x 110
3 x 120

Glute ham raises
10
10
8
8

Slow DB shrugs
12 x 27.5
10 x 32.5
10 x 32.5
10 x 32.5
10 x 32.5

15 mins foam rolling and stretching!

Comments
Good session, wasn't even goin to do weights today but u can never go wrong with hamstring work

New job tomoz!!!!

[TheProgressiveOne]

30-7-12

Bb incline bench ss incline flies
10 x 60 ss 6 x 12.5
8 x 70 ss 6 x 12.5
4 x 80 ss 6 x 12.5
8 x 70 ss 6 x 12.5

Wg pulls ss HS high row
10 ss 8 x 80
10 ss 8 x 100
8 ss 8 x 100
8 ss 8 x 100

Comments
Awesome session for a quick on...low volume but high intensity! Really felt some good burn

[Arenex]

Keep it up op! great work

[nwskier]

Quick but solid sessions! Always better to get one in than take a day off, ha.

How'd the first day go?

[TheProgressiveOne]

Quick but solid sessions! Always better to get one in than take a day off, ha.

How'd the first day go?

That's it....all up that took around 45 mins...quick little session..
Legs were sore from the Romanian deads the day before..

Work was good..just getting used to a few things..

Workout tonight will be deads and some shoulder and some back work...

[nwskier]

That's it....all up that took around 45 mins...quick little session..
Legs were sore from the Romanian deads the day before..

Work was good..just getting used to a few things..

Workout tonight will be deads and some shoulder and some back work...

nice. so are you changing it up to lift mostly in evenings after work now? or you still doing any early mornings pre-work? the commute to your job from the gym is uh, pretty good, eh? Ha!

[TheProgressiveOne]

nice. so are you changing it up to lift mostly in evenings after work now? or you still doing any early mornings pre-work? the commute to your job from the gym is uh, pretty good, eh? Ha!

Nah I was going to lift this morning but me and my new boss had to drive to one of our locations 90 mins away and he asked me if I wanted to come..

So I postponed my training until after I finish...not a bad thing as I don't have plans tonight..

Yes the commute is a lot closer and free parking etc.

[TheProgressiveOne]

1-8-12

Deads
3 x 130
5 x 140
5 x 150
3 x 157.5

Seated DB ohp ss side raises
8 x 30 ss 6 x 10
8 x 30 ss 6 x 10
8 x 30 ss 6 x 10

Close grip cable row
20 x 60
15 x 60
12 x 60
12 x 60

HS pullovers ss HS shrugs
10 x 60 ss 10 x 100
10 x 80 ss 10 x 120
10 x 80 ss 10 x 120
10 x 80 ss 10 x 120 + drop set

15 mins stretching and foam rolling

Comments
Good session in the arvo! Had a massive dinner too so feeling nice and full!

[TheProgressiveOne]

Got picked for my first senior match this weekend!!! So pumped!

Will be a lot better standard of footy so am excited to see how I go

[scott_donald]

Got picked for my first senior match this weekend!!! So pumped!

Will be a lot better standard of footy so am excited to see how I go

awesome stuff!!!

[TheProgressiveOne]

awesome stuff!!!

Yeah man I'm pumped...I really didn't expect it but I'm gonna try my hardest

[carnage1985]

Hey mate that's great on footy!!

Just checking in and looks like you been working hard which is good!

Will send ya a text.

[TheProgressiveOne]

Hey mate that's great on footy!!

Just checking in and looks like you been working hard which is good!

Will send ya a text.

Hey bro; good to hear from ya!

Glad to see ur holiday went well...Just bout to post today's workout...


3-8-12

Cleans
5 x 50
5 x 60
5 x 60
5 x 60
5 x 60

DB press ss tricep pushdowns
15 x 22.5 ss 10 x 30
12 x 27.5 ss 10 x 30
10 x 32.5 ss 10 x 30
8 x 37.5 ss 10 x 30

Hammer pulldowns ss DB curls
15 x 60 ss 6 x 12.5
12 x 70 ss 6 x 12.5

Hammer pulldowns ss hammer curls
12 x 70 ss 6 x 15
12 x 70 ss 7 x 15

Comments
Not much to say, I was happy with explosiveness on cleans, feeling very light, in a month I wanna start cranking up the intensity of it and push my workouts to 80 mins solid work!

Footy tomoz!

[TheProgressiveOne]

4-8-12

Football match

6-8-12


Been a bit slack and busy with work so haven't posted todays workout until now..

I've also got an eating comp tonight so looking forward to that.

Romanian deads
5 x 100
5 x 110
5 x 110
5 x 120
4 x 120 (start drop set)
5 x 100 (part of drop set)
5 x 60 (part of drop set)

Front squats
3 x 80
3 x 85
3 x 90

Glute ham raises ss cable crunch
10 ss 10 x 150
10 ss 10 x 150
10 ss 10 x 150
9 ss 10 x 150

Comments
Was finally good to smash up from squats (even if they were just fronts)...motivation to do squats has been so low lately and would much prefer deads

The comp tonight is 800g steak for speed (a challenge initiated by one of my new work mates lol...hopefully I win)

[wick]

good luck for the eating comp mate.

How was your first senior match?

[TheProgressiveOne]

good luck for the eating comp mate.

How was your first senior match?

I won the comp bro, 3:57 for 800g steak, hoping to get it down a lot lower for a 1kg challenge i have this weekend..!

Yeah awesome fun with footy...learnt so much and it creates a better bond with those at the club when you can play with them..

[carnage1985]

How are the cleans going brah?
Reckon front squats help?
Do you get low and under and drive from legs or still like me using upper body power lol
So hard to perfect form on them

[scott_donald]

yum i want steak... got venison for later!!!

[wick]

I won the comp bro, 3:57 for 800g steak, hoping to get it down a lot lower for a 1kg challenge i have this weekend..!

Yeah awesome fun with footy...learnt so much and it creates a better bond with those at the club when you can play with them..

haha that's still pretty quick, i think. well done

[nwskier]

That is some fast eating son! Damn

Good to see the squats but I know what you mean about preferring deads

You gonna be around on Thursday am? Im planning on lifting from 630am to 815am.

[TheProgressiveOne]

How are the cleans going brah?
Reckon front squats help?
Do you get low and under and drive from legs or still like me using upper body power lol
So hard to perfect form on them

Yeah they're good man, although I reakon they make my calves cramp hard! So I'm gonna put them on hold until my season is over.

Nah I just do what's called a power clean...I don't hardly drop down under it at all man..(im just a rookie n haven't had a coach so I don't wanna get too technical)

Had footy training and really busted my ass in hopes they put me in the seniors again this week man cross ur fingers for me haha.

yum i want steak... got venison for later!!!

Yeah bro, so yum!

haha that's still pretty quick, i think. well done

Yeah the time was good, I was happy with it

That is some fast eating son! Damn

Good to see the squats but I know what you mean about preferring deads

You gonna be around on Thursday am? Im planning on lifting from 630am to 815am.

Yeah I try lol

Yep...squatting once every two weeks lately..

Nah I will have to work so gonna have to give that one a miss...sorry bro

[TheProgressiveOne]

8-8-12

Bb incline ss DB incline
8 x 70 ss 10 x 20
5 x 80 ss 8 x 25
4 x 80 ss 6 x 27.5
8 x 60 ss 5 x 30

Cable crossover ss slow pushups
15 x 20 ss 10
12 x 20 ss 8
12 x 20 ss 10
15 x 20 ss 10

Amazing pump so far

Wg pullups ss inverted rows
10 ss 6
8 ss 6
8 ss 6
8 ss 6

DB row ss HS shrugs
10 x 32.5 ss 10 x 120
10 x 32.5 ss 10 x 120
12 x 35 ss 10 x 120

Comments
A lot of super sets, the above only took 1 hour and got some extreeeeeemmmmmeeeee pumps

[nwskier]

Incline supersets!!! Hell yeah

No worries on the lift. If you're at the gym working that morning, holla

[TheProgressiveOne]

Incline supersets!!! Hell yeah

No worries on the lift. If you're at the gym working that morning, holla

I'll be at our different gym bro...

Yeah I threw them in the burn you get is crazy...today's workout was fairly bodybuilder mode focused lol

Start my new program in a few weeks and all I'm gonna be is eat, sleep, train and work....I'm gonna get hugeeee

[nwskier]

I'll be at our different gym bro...

Yeah I threw them in the burn you get is crazy...today's workout was fairly bodybuilder mode focused lol

Start my new program in a few weeks and all I'm gonna be is eat, sleep, train and work....I'm gonna get hugeeee

Nice bro, time to get huuuuuuggggee

Sorry to miss ya, hope the new job is treating ya well. I'm in Melb for literally 12 hours, lmao. Gonna be a zombie at the gym but gonna giv'r a go.