Football training log

[Pervy]

They are basically like a pad that goes around a barbell/dumbell to make the circumference bigger.
This makes it harder to grip so your forearms and grip strength get a massive workout.

[scott_donald]

bleh... just lift heavy weight.... not a fan of gimmicks like that!!!

[carnage1985]

bleh... just lift heavy weight.... not a fan of gimmicks like that!!!

Sorry TPO but agree.

If I want strong grip/forearms I'll lockout a heavy ass dead and hold it til fail

[TheProgressiveOne]

bleh... just lift heavy weight.... not a fan of gimmicks like that!!!

I haven't been doing deadlifts lately...therefore it's a good way to increase grip strength...

Your attitude is good, but a bit old school..different techniques are sometimes needed.


@carnage: nah bro, no time off just working on knee stability and a few other things!

Tbh I can't really be bothered keepin this log going...I'm goin to post every now and again, but for the moment ill just do brief stuff and if anything is noteworthy in my training I will list it.

26/10/12

Leg workout

27/10/12

Arms + deadlifts

Worked up to 150 x 3 and didn't feel like going higher, just wanted to make sure I still knew how to so them after 5 weeks off them!

[TheProgressiveOne]

29/10/12

Chest and back

Incline fat grip DB press
6 x 27.5
6 x 27.5
6 x 27.5
6 x 27.5

Chin-ups
10
8
8
8

Decline fat grip DB press
6 x 25
6 x 30
6 x 30
6 x 30

DB row
6 x 35
6 x 35
6 x 35
6 x 35

Stretching and external rotation sets x 3

Comments
Good session. Good pump..
Legs tomo

[TheProgressiveOne]

30/10/12

Legs

Bb split squats
8 x 40
8 x 45
6 x 50
7 x 50

Kneeling single leg curl
8 x 20
8 x 20
8 x 20
8 x 20

DB Lunges
8 x 17.5
8 x 25
6 x 25
6 x 25

Glute ham raise
8
8
8
8

Standing calf raise death sets
10 x 155 + 10 x 125 + 10 x 95
10 x 155 + 10 x 125 + 10 x 95
10 x 155 + 10 x 125 + 10 x 95

Comments
Wow, low-volume but chose movements that's give you bang for buck!
Doms hitting hard this night even before I woke up..

------------------------------------------

1/11/12

Sneaky shoulder n ab session

Rear delt machine fly
10 x 40
10 x 40
12 x 47
12 x 47

OHP (slow)
10 x 35
8 x 40
6 x 45
5 x 50
10 x 35 (last two were push press)

DB Shrugs
10 x 27.5
10 x 35
10 x 37.5
10 x 40
10 x 45

Abs circuit
Hang leg raise ss decline crunch ss cable crunch
12 ss 12 ss 12 x 140
12 ss 12 ss 12 x 140
12 ss 12 ss 12 x 140

Cardio
30 mins on treadmill

Comments
Just trying something out with the cardio stuff...next time I will probly use weights and make it into a cardio workout but all well..

Good damn pump in the shoulders as I used very slow 2 sec up, 4 second down shoulder presses (bottom of the movement rested on top of chest too! FULL rom brah)

[carnage1985]

Standing calf raise death sets
10 x 155 + 10 x 125 + 10 x 95
10 x 155 + 10 x 125 + 10 x 95
10 x 155 + 10 x 125 + 10 x 95


Abs circuit
Hang leg raise ss decline crunch ss cable crunch
12 ss 12 ss 12 x 140
12 ss 12 ss 12 x 140
12 ss 12 ss 12 x 140

Nice will be trying these two ^^^ looks cool

How's the diet coming?

[TheProgressiveOne]

Nice will be trying these two ^^^ looks cool

How's the diet coming?

Good diet again, sitting nearly at the same weight I was before my challenge now I reakon..so it set me back least a week.

Now more big ass cheats til December 7 brah

[scott_donald]

so are you bbing now??? new prog confuses me???

[TheProgressiveOne]

so are you bbing now??? new prog confuses me???

No, it was a sneaky shoulder session.....

I find every now and then I just like to hit the muscles my normal program doesn't hit....

[scott_donald]

No, it was a sneaky shoulder session.....

I find every now and then I just like to hit the muscles my normal program doesn't hit....

ok... so what does a typical week look like???

[TheProgressiveOne]

ok... so what does a typical week look like???

Day 1: Chest n back
Day 2: rest
Day 3: legs
Day 4: lagging body part or rest
Day 5: remidial
Day 6: arms
Day 7: rest

Mix 2 interval session in there and some LISS cardio an I call it a week...

But I just mix it up...I'm an athlete for a local footy club, not playing high level so if I don't commit myself 100% to becoming an 'athlete' it's because I want to focus on my career, my appearance an my athletic ability....

So it's a mixture of all three I guess...

[scott_donald]

ok because the weight split is very bodybuilder...

but it will work... for your goals...

[TheProgressiveOne]

ok because the weight split is very bodybuilder...

but it will work... for your goals...

the "split" is, but the movements inside the days are focused to help me get stronger...

a lot of prehab, mostly compounds etc.

Thanks for popping by bro.



2/11/12

Prehab and remedial work (40 minutes)

[TheProgressiveOne]

Just had 8 eggs, some sweet potato and handful of spinach...don't usually eat before workouts but woke up really hungry !

[WillNotBreak]

Just had 8 eggs, some sweet potato and handful of spinach...don't usually eat before workouts but woke up really hungry !

I just ate oats n protein... I don't normally eat before bed but night work has me starved

[TheProgressiveOne]

@wnb: nice man...I'm off oats because of the gluten based foods..

3/11/12

Arms day

Hehe bodybuilding style for @scottdonalds enjoyment lol

[aussieboi901]

Hey man good to see u keep pushin along, so wats ur overall goal at the moment??
Keep up the good work
You eva foam rolled before??
if you have or even if not check out the rumble roller its AMAZING
http://www.kettlebells.com.au/store/...xtra-firm.html

[TheProgressiveOne]

Yes I have foam rolled before bro...it's awesome for a release

[TheProgressiveOne]

5/11/12 - 5:45am start

DB incline press (fat grips)
8 x 27.5
8 x 27.5
6 x 32.5
6 x 32.5

Chins
10
9
8
8

DB decline press
6 x 32.5
6 x 32.5
6 x 32.5
6 x 32.5

DB row
6 x 35
6 x 35
6 x 37.5
6 x 37.5

Machine chest flies ss HS high row
8 x 75 ss 8 x 100
8 x 75 ss 8 x 100
8 x 75 ss 8 x 100
6 x 75 + 4 x 54 + 6 x 30 ss 10 x 100

Push-ups ss CG cable row
15 ss 10 x 70
10 ss 10 x 50
10 ss 10 x 50

Comments
Bodybuilding special!!!!! Lol...

First half was normal routine. Second half was all about intensity and low rest...

Nutrition spot on to start the week..I wanted to take the month of November off eating challenges but I have arranged a special fundraiser with a pancake venue so will be doing that...

I cracked $18k for Prostate Cancer late last month

[aussieboi901]

dude keep up the good work with the fundraising really awesum effort bro

[TheProgressiveOne]

dude keep up the good work with the fundraising really awesum effort bro

Why are u red??

[aussieboi901]

Why are u red??

sum dick didnt like advice i gave someone ages ago about checkin out leangains website man thats all, he thought fasting was a loada crap very immature thats all

[aussieboi901]

thanx man appreciate it inforpics of ur nxt challange too
also thought id ask u, i got an injury in top of hip, not the flexor the TFL, u got ny recommendations to squats that target similar muscles for an alternative as these cause a lotta pain atm, doin barbell lunges but would like to try sumfin else too
cheers mate

[TheProgressiveOne]

thanx man appreciate it inforpics of ur nxt challange too
also thought id ask u, i got an injury in top of hip, not the flexor the TFL, u got ny recommendations to squats that target similar muscles for an alternative as these cause a lotta pain atm, doin barbell lunges but would like to try sumfin else too
cheers mate

Just do any compound that doesn't hurt bro...

6/11/12

Started creatine on Monday..smashing the water and feeling fuller already

[TheProgressiveOne]

What creatine?

Some basic one I bought ages ago man...

[TheProgressiveOne]

6/11/12

Sitting at work knowing I wanted to workout but didnt know what..was going to go easy but ended up being an intense session lol

Circuit work!!! (Used 40kg first circuit, 50kg for second and third circuit..)

1 Cleans
2 front squats
3 row
4 plate curls
5 plate tri extensions


Burpies with pull-ups at top, push-ups at bottom
10 reps
10 reps
10 reps

Incline curl ss overhead DB extension
10 x 10 ss 10 x 12.5
10 x 10 ss 8 x 12.5
10 x 10 ss 8 x 12.5

Tri push downs ss preacher cable curl
20 x 20 ss 8 x 25
20 x 20 ss 8 x 20
20 x 20 ss 8 x 20

Comments
Massive session, was hot as and was sweating like crazy lol...
Was going to stop at 10 reps for push downs, but I pushed myself like crazy..
HUGE PUMP

Just came home now, smashed a big steak and 500g rice!!! One more meal today! Not sure what it will be..probly chicken!

[nwskier]

6/11/12
Sitting at work knowing I wanted to workout but didnt know what..was going to go easy but ended up being an intense session lol

Comments
Massive session, was hot as and was sweating like crazy lol...
Was going to stop at 10 reps for push downs, but I pushed myself like crazy..
HUGE PUMP

Just came home now, smashed a big steak and 500g rice!!! One more meal today! Not sure what it will be..probly chicken!

love it mate! fukn love the intensity. gotta really feel satisfied when you surprise yourself with a huge, intense session like that after feeling rather low key.

great work and drive!

[TheProgressiveOne]

love it mate! fukn love the intensity. gotta really feel satisfied when you surprise yourself with a huge, intense session like that after feeling rather low key.

great work and drive!

Thanks mate, I'm killing the nutrition, workouts and rest since I started working at the gym...growth time now

[nwskier]

Thanks mate, I'm killing the nutrition, workouts and rest since I started working at the gym...growth time now

dude that's awesome man! feels good, doesn't it? I'm finally feeling like i'm hitting everything on all cylinders again too.