Football training log

[TheProgressiveOne]

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

How's the shoulder??

[nwskier]

How's the shoulder??

It's doing great (mostly), thanks mate. No problems on bench whatsoever. Been able to start doing some heavier SOHP again but with some minor irritations. Still focused on killing upper back. Right now, issue is the right knee. Either has tendonitis or possibly LCL issue (unknown how). Taking it easy, if it persists in another few weeks will get it checked out. But no problems with squats, notice it more on DLs but i'm taking lower stuff light to be cautious. Upper body stuff, however, i'm kicking it into overdrive, feeling like a strength binge is close

How's yours? Seems like all the physio/focus has paid off?

btw, i'm back in Melb toward end of May so have to get in a solid session if schedules coordinate

[TheProgressiveOne]

How's yours? Seems like all the physio/focus has paid off?

btw, i'm back in Melb toward end of May so have to get in a solid session if schedules coordinate

Good good, went and saw an acupuncture guy and all fixed

Yes for sure man!!!

[nwskier]

Good good, went and saw an acupuncture guy and all fixed

Yes for sure man!!!

Nice mate, i'll keep you posted when I know my schedule - but that's a ways a way. plenty of time to grow into a beast, ha

yeah heard lots of great reviews on acupuncture. if my shoulder flares up again, i'll probably try that route, but so far so good. can't complain when issues are minimal right now

I may have missed it, but what are your current goals for the off season?

[TheProgressiveOne]

I may have missed it, but what are your current goals for the off season?

I have 5 months left until the season starts...

So just gonna recomp until the new year (will be doing a lot of cardio in 2013 so looking forward to that)..

Hopefully lean out a bit and stay around 87-88kg!

[aussieboi901]

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

6/11/12

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

Cheers bud, btw u take protein or other supps besides creatine?? if so check out www.*******rients.com.au, so cheap and quality tasty products

[TheProgressiveOne]

Cheers bud, btw u take protein or other supps besides creatine?? if so check out www.*******rients.com.au, so cheap and quality tasty products

Check out some of my eating videos mate....they help me out with some supplements..I also work for them at bodybuilding shows



7/11/12

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

Single leg kneeling ham curl (toes out)
8 x 25
8 x 25
10 x 25
10 x 25

DB Lunges
8 x 25
8 x 25
6 x 27.5
6 x 27.5

Glute Ham Raises
8
8
8
8

Standing calf raises (death sets)
10 x 155 ss 10 x 125 ss 10 x 95
10 x 155 ss 10 x 125 ss 10 x 95
10 x 155 ss 10 x 125 ss 10 x 95

Comments
Jesus Christ!! Legs so sore!
Feeling good and nice and full!

[TheProgressiveOne]

Nice sesh any recent pics bro?

With the BB split squats have you ever tried jefferson squats?
I think they are similiar movement but different bar position??

Just uploaded a new avi, I really only post pics that I think have shown progress! Progress has been slow lately man so not many pics..

Although coming into summer my intensity has ramped right up!

I'm loving the bb single legs...they burn so much and I actually feel it in the legs!

How's day 3 of the cut?

[TheProgressiveOne]

Thanks man...stupid thing is massive tho..I'm take it down til the fix the bug!

Diet looks good, but add more green veges (at least 4 cups a day)
And cut out the creamy mushroom sauce

Other than that just keep going and see if you lose weight bro

[mckenna12]

I'm too scared to change avi because of it lol

I hate dry chicken though... any tips for taste without creamy sauce?

herbs and spices brah

[TheProgressiveOne]

I'm too scared to change avi because of it lol

I hate dry chicken though... any tips for taste without creamy sauce?

Cook in oven for 1 hour bro, cover it and turn halfway thru

[TheProgressiveOne]

8/11/12

This workout is brought to you by Scott_Donald

Push press
5 x 40
5 x 50
3 x 60
3 x 70
0 x 80
3 x 70

Slow DB OHP
12 x 17.5
12 x 17.5
12 x 17.5
12 x 17.5

Circuit (HS shrugs ss side raises ss rear delts)
12 x 120 ss 10 x 10 ss 12 x 47
10 x 140 ss 10 x 10 ss 12 x 47
10 x 140 ss 10 x 10 ss 12 x 47
8 x 160 ss 10 x 10 ss 12 x 47

Comments
Good sneaky bodybuilders session did the DB presses super slow and felt the BURN.

[scott_donald]

haha... did you like it then???

[TheProgressiveOne]

haha... did you like it then???

Yeah bro...first time I've felt good doing push presses..

How much leg action is involved??

[TheProgressiveOne]

9/11/12

Remedial day
Just a bunch of random stability exercises which I can be bothered listing!

[scott_donald]

Yeah bro...first time I've felt good doing push presses..

How much leg action is involved??

it depends how well you get the timing... i cant ever get it well so very little for me!!! but should be quite a bit...

[TheProgressiveOne]

it depends how well you get the timing... i cant ever get it well so very little for me!!! but should be quite a bit...

Lol I got a few ok, but nothing special

All in all a very good day..

I did some burpee pull-ups the other day too..very enjoyable!

[TheProgressiveOne]

10/11/12

AM - Arms
(Can't remember weights used)

Tricep Pushdowns
Reverse Rope pulldowns
Machine Dips
DB curls
Reverse ezbar curls
Hammer rope curls

PM - random fun stuff

Cleans
5 x 50
3 x 60
3 x 70
3 x 70
3 x 70

Rack pulls (knee height) ss burpee pull-ups
10 x 140 ss 10
10 x 140 ss 10
10 x 140 ss 10

BB close-ish grip incline press
6 x 60
8 x 60
8 x 60

Comments
Had a good as pizza in the city for lunch after my workout! Was yum!!

As a consequence, I decided to have a second gym session.... made it a fun athletic.

Can't be bothered listing arm weights

Also think I will buy a book and start writing down my weights...gotta get more into some progressive overload.

[aussieboi901]

keep up the good work man, u got an iphone? if so log workouts on myfitnesspal??

[TheProgressiveOne]

keep up the good work man, u got an iphone? if so log workouts on myfitnesspal??

I log them on my phone....using 'gym buddy' it's a very cool app...

Thanks for the words bro

[aussieboi901]

No probs mayb I should check out gym buddy hope to start seein sum progressive o/load training from u soon man 😀

[TheProgressiveOne]

No probs mayb I should check out gym buddy hope to start seein sum progressive o/load training from u soon man 

You should.
I do it already. But need to concentrate on it a bit more bro...

[aussieboi901]

You should.
I do it already. But need to concentrate on it a bit more bro...

Cheers bud
Nice new avi too looks like ur makin some goipod progress
Btw thanx for gettin me outta red, tells me I needs spread sum rep before givin it to u again 😥 so will rep u ASAP 😃

[TheProgressiveOne]

Cheers bud
Nice new avi too looks like ur makin some goipod progress
Btw thanx for gettin me outta red, tells me I needs spread sum rep before givin it to u again  so will rep u ASAP 

It's an old avi, the new avi I loaded was showing up really big on mobile devices because of a glitch.
This was right before I broke my foot!! 6 months ago

[TheProgressiveOne]

12/11/12

Sore as when I woke up, didnt feel like having a big session at all.

DB incline
12 x 25
6 x 32.5
6 x 32.5
5 x 32.5

Chin-ups
10
10
8
8

Decline press
8 x 32.5
10 x 32.5
10 x 32.5
10 x 32.5

DB row
8 x 37.5
8 x 37.5
8 x 37.5
8 x 37.5

Standing Trap 3 raise
10 x 2
10 x 2
12 x 2

Comments
Ended up being a good session once I loosened up a bit..

Nutrition has been good..

Rest day tomoz!

Football trainin tonight!!!!

[aussieboi901]

solid effort man, are your chins weighted or just bodyweight? keep up the good work man

[scott_donald]

hmmm solid stuff considering you were to feeling it...

is it team orientated stuff or just your own practice???

[TheProgressiveOne]

solid effort man, are your chins weighted or just bodyweight? keep up the good work man

Thanks man. No just bodyweight at this safe..once I can get 12 I will add weight.

@scott: yeah I know what u mean...I still hit new numbers and stronger than last week but I didn't do any additional volume...(if I have extra energy I through some in)

I'm looking forward to having a program of 5 exercises again this year
1. Big compound (deads or squats or cleans)
2. Superset a muscle
3. Superset a muscle

Eg:
5-8 sets Cleans
4 sets Weighted dips ss incline DB press
4 sets chin-ups ss HS hi row

^^ great basic program and gives good gains..

[carnage1985]

hmmm solid stuff considering you were to feeling it...

is it team orientated stuff or just your own practice???

bump for answers have you guys started already!!!

[TheProgressiveOne]

bump for answers have you guys started already!!!

With the whole team guys

Was awesome to get back into things! See all the boys and stuff again!