Football training log

[TheProgressiveOne]

^^ is that right? Pfft


1/12/12

Rope pulldowns
15 x 25
10 x 30
10 x 30
8 x 35

Incline DB curls ss OH tricep extension
7 x 15 ss 12 x 10
7 x 15 ss 10 x 12.5
7 x 15 ss 10 x 12.5
8 x 15 ss 10 x 12.5

Preacher machine ss reverse rope pulldowns
16 x 80 ss 30 x 25
15 x 95 ss 25 x 30
15 x 95 ss 20 x 35
12 x 95 ss 20 x 35

Reverse bb curls ss single arm push downs
10 x 20 ss 10 x 30
12 x 20 ss 10 x 30
12 x 20 ss 10 x 30

Comments
Fuarrrr, got awesome pumps this morning....loved it!
Feeling full..

[TheProgressiveOne]

3/12/12

Incline DB press with fat grip
8 x 35 (PB)
8 x 35
8 x 35
6 x 35

Chins
13 (PB)
10
9
8

Decline presses with fat gripz
5 x 40
7 x 40
6 x 40
6 x 40

DB row
6 x 40
6 x 40
6 x 40
6 x 40

Pec Deck
10 x 75
10 x 75 with drop set
10 x 75 with crazy drop set

HS High Row
8 x 3PPS
8 x 3PPS
6 x 3.5PPS + drop set til complete failure

Trap 3 raise
12 x 3
11 x 3
12 x 3

Comments
PB with the inclines, and chins, was feeling pumped as fuk which was nice
Declines were down from last week but all well..

[scott_donald]

haha... pumped... i hate it!!!

solid sessions indeed there... how you liking the fat thing???

[TheProgressiveOne]

haha... pumped... i hate it!!!

solid sessions indeed there... how you liking the fat thing???

Hahaha I also don't really like the pumped feeling!

I wanna do a strength phase next with all main lifts at 3 reps..

Thanks, I've got rest, training and nutrition pretty spot on so seein some good growth..

Fat things are ok, I am just giving them a whirl to see if it improves grip since I haven't done many deads lately..

[TheProgressiveOne]

5/12/12

Bb split squats
6 x 65
6 x 65
6 x 65
10 x 65 (pr)

Single leg Seated ham curl
8 x 25

Kneeling ham curl
8 x 31.25
8 x 31.25
8 x 31.25

DB lunges
6 x 32.5
6 x 32.5
6 x 32.5
6 x 32.5

GHR (arms crossed)
8
8
8
10 (last two hands behind legs)

Seated Calf push
15 x 80
20 x 80
20 x 80
20 x 80
20 x 80

Standing calf raise
8 x 185
8 x 185
8 x 185

Comments: great session!!
Feeling strong as, nutrition has been perfect all week, eating lots of clean foods....and I mean lots
Chicken salad for lunch with a friend today. Then dinner tonight..

[aussieboi901]

Hey man great workout, keep up the good work

[TheProgressiveOne]

Thanks @aussieboi

6/12/12

Push press
5 x 70
3 x 80
3 x 80
1 x 85 (PR)
0 x 85
5 x 70

DB OHP
12 x 25
9 x 25
6 x 25 (LOL)
8 x 25

HS shrugs/swinging side raise/explosive upright row/Rear delt

10 x 160 ss 7 x 20 ss 10 x 45 ss 10 x 54
8 x 180 ss 7 x 20 ss 10 x 45 ss 8 x 54
8 x 180 ss 7 x 20 ss 10 x 45 ss 8 x 54

Comments
Bestttt, love shoulder days, push press was ok, always feels a bit weird until you're in the groove...

Off to Perth tomoz!

[TheProgressiveOne]

8/12/12

'Arms day' with a friend in Perth (Fitness First)
Was a good workout and I was sore the next day!

Exercises included:
DB incline curls
Preacher curls
Reverse st8 bar curls

Bw dips
DB skull crushers
Reverse tricep pulldowns

Hanging leg raises


10/12/12

Incline DB Press
8 x 35
6 x 37.5
6 x 37.5
6 x 37.5

Chin-ups
12

Weighted chins
5 x 22.5
5 x 22.5
5 x 22.5

Decline press
5 x 40
8 x 40 (PR)
6 x 40
6 x 40

DB row
6 x 40
6 x 40
6 x 40
6 x 40

Pec deck
10 x 77.5
8 x 77.5
8 x 77.5

Bcube
10 x 55
8 x 55
8 x 55

Decline sit-ups ss trap 3 raise
15 ss 10 x 3
15 ss 10 x 3
15 ss 10 x 3

Comments:
Nice big chest and back session, chin-ups climbing, not bad for weighing 95kg!

Starting a mini cut at the start of Jan ready for footy season...should be between 6-8 weeks..need to get below 90..

[TheProgressiveOne]

12/12/12

Legs

Single leg squats
5 x 70
6 x 65
6 x 65
8 x 65

Kneeling ham curls
6 x 32.5
8 x 32.5
7 x 32.5
8 x 32.5

Slow Squats
5 x 70
5 x 90
5 x 90
5 x 90

GHR
8
10
10
10

Seat calf push
15 x 120
15 x 120
15 x 120
15 x 120

Comments:
Fell over during the split squats, sucked pretty bad and made a lot of noise...

Allwell, eating a lot today as it was leg day!!

[TheProgressiveOne]

13/12/12

Push press
8 x 60
4 x 75
3 x 80
1 x 85
1 x 85
4 x 75

Strict DB OHP
10 x 25
9 x 25
8 x 25
9 x 25

HS Shrugs ss Side raises
6 x 120 (different machine) ss 5 x 12.5
6 x 120 ss 6 x 12.5
10 x 160 (normal machine) ss 6 x 12.5
10 x 160
10 x 160

Rear delt fly machine
8 x 56.5
10 x 56.5
10 x 56.5

Upright row, explosive
8 x 50
8 x 50
10 x 50

Comments
Nice big session...shoulder strength climbing well which is good...
Weight would be around 94kg now I would say

[nwskier]

nice push presses! weights getting up there

[Poolee32]

13/12/12

Push press
8 x 60
4 x 75
3 x 80
1 x 85
1 x 85
4 x 75

Strict DB OHP
10 x 25
9 x 25
8 x 25
9 x 25

HS Shrugs ss Side raises
6 x 120 (different machine) ss 5 x 12.5
6 x 120 ss 6 x 12.5
10 x 160 (normal machine) ss 6 x 12.5
10 x 160
10 x 160

Rear delt fly machine
8 x 56.5
10 x 56.5
10 x 56.5

Upright row, explosive
8 x 50
8 x 50
10 x 50

Comments
Nice big session...shoulder strength climbing well which is good...
Weight would be around 94kg now I would say

Been reading your log man, strength has been climbing I see. Good to see you've really stuck with this.

Reading from now on.

[TheProgressiveOne]

@nws: yeh brah....

@poolee, Thanks, slowly getting there....

[TheProgressiveOne]

14/12/12

Remidail and back
5 remedial exercises x 3 sets

Hammer pulldowns
10 x 60
10 x 70
10 x 80
10 x 80

Straight arm pulldowns
10 x 35
10 x 35
10 x 35

HS hi row
12 x 2PPS
12 x 2PPS
12 x 2PPS

Comments:
More of a rest day than anything...an a small back pump


15/12/12

DB curls ss tricep pushdowns ss reverse bb curls ss machine dips
6 x 17.5 ss 12 x 35 ss 12 x 20 ss 8 x 80
6 x 17.5 ss 12 x 35 ss 10 x 20 ss 8 x 80
6 x 17.5 ss 10 x 40 ss 10 x 20 ss 8 x 80
6 x 17.5 ss 12 x 35 ss 10 x 20 ss 8 x 80

Reverse rope pulldowns ss single rope curls ss DB overhead extension ss DB shrugs
15 x 35 ss 5 x 25 ss 6 x 10 ss 10 x 30
15 x 25 ss 5 x 25 ss 10 x 10 ss 10 x 32.5
15 x 25 ss 5 x 25 ss 6 x 12.5 ss 10 x 40
15 x 25 ss 5 x 25 ss 6 x 12.5 ss 10 x 40

Comments
Smashed this out in 40 minutes...was a nice good workout...

Tomoz I am going to get up early and go do a heavy leg workout...which will probly include squats and maybe deads...we wil see.

[TheProgressiveOne]

16/12/12

Random leg session

Squats
6 x 100
3 x 120
3 x 120
3 x 120
6 x 100

Ham curl
8 x 50
6 x 50
6 x 50
8 x 50
7 x 50

Slow leg press with no pauses
10 x 100
10 x 100
15 x 100
6 x 100 (lower back fatigue)

Calf push
15 x 120
12 x 120
15 x 120

Single leg calf push
10 x 120
10 x 120
10 x 120

Comments
Great session. Squats felt solid as...especially since it's the first time I've done them in 2 months really.


17/12/12

Chest and back

Incline DB press
13 x 30
6 x 40
4 x 40
5 x 40

Weighted Chin-ups
12 x bw
4 x 25
4 x 25
4 x 25

Barbell bench
5 x 80
5 x 90
3 x 100
2 x 100 + 8 x 60

DB row
5 x 44
5 x 44
5 x 44
5 x 44

Pec deck ss rear delt machine ss trap 3 raise
10 x 77.5 ss 8 x 56.5 ss 10 x 3
10 x 77.5 ss 10 x 56.5 ss 10 x 3
10 x 77.5 ss 10 x 56.5

Comments:
Massive session
Bench is equal with my old Pr...but I don't think I used to touch my chest...which I did this time so sorta a PR

Was shaking for quite a bit after it and have been feeling great...

Football trainin tonight...the last of the year

[rb80]

Solid benchin and squattin bro! I've been doing those slower leg presses lately and find they are great.

[TheProgressiveOne]

Solid benchin and squattin bro! I've been doing those slower leg presses lately and find they are great.

Thanks bro.
Yeah I just don't see the point in loading up the bar with 100 plates and doin a small ROM...I take it down low and slow

[rb80]

Thanks bro.
Yeah I just don't see the point in loading up the bar with 100 plates and doin a small ROM...I take it down low and slow

I'm with you mate, leg press is the most abused piece of equipment in the weights room! Controlled press with full ROM and maximum burn is where its at, smart training bro.

[Pervy]

Agreed. I've never gone heavier than 120. Just slow and controlled, legs all the way until they are touching my chest.

[mainsqueeze530]

Thanks bro.
Yeah I just don't see the point in loading up the bar with 100 plates and doin a small ROM...I take it down low and slow

that's the way to go

[TheProgressiveOne]

I'm with you mate, leg press is the most abused piece of equipment in the weights room! Controlled press with full ROM and maximum burn is where its at, smart training bro.

Yep....leave the power stuff for squats I say....

@pervy: thanks for dropping by mate
@MS530: yeah buddy

19/12/12

Push press
5 x 60
3 x 80
3 x 80
1.5 x 80 (nearly lost balance so I let it drop)

Strict BB OHP
6 x 60
5 x 60
4 x 60

Seated DB OHP
10 x 25
8 x 25
9 x 25
10 x 25

Deadlifts
5 x 130
5 x 150
4 x 170 (PR)
4 x 170

Decline crunches ss DB shrugs ss side raises
20 ss 10 x 42 ss 6 x 12.5
20 ss 10 x 42 ss 6 x 12.5
20 ss 10 x 42 ss 6 x 12.5

Comments
Was supposed to be leg day today but they were still sore from both footy training and legs on Sunday...so I did shoulders and deads.

Wasn't going to do deads but threw them in and got a PR which was nice..

[scott_donald]

solid session... you all set for christmas???

[TheProgressiveOne]

solid session... you all set for christmas???

Yep...workin right through brother..
How about u??

20/12/12

WG pull-ups ss tricep pushdowns
10 ss 15 x 30
10 ss 8 x 40
8 ss 8 x 40

Hammer pulldowns ss rope overhead extensions
6 x 90 ss 10 x 42.5
8 x 80 ss 10 x 42.5
8 x 80 ss 10 x 42.5
8 x 80 ss 10 x 42.5
8 x 80 ss 10 x 42.5

Straight arm pulldowns ss machine dips
5 x 40 ss 8 x 80
8 x 35 ss 8 x 80
10 x 35 ss 8 x 80

Machine rows ss machine tricep extensions
10 x 105 ss 10 x 30
10 x 105 ss 10 x 30
10 x 135 ss 10 x 30

Comments
Maddddd pump, was feeling good all day!!

Pretty much a bodybuilders routine today...

[TheProgressiveOne]

21/12/12

DB bench ss Hammer curls

20 x 32.5 ss 8 x 20
8 x 40 ss 8 x 20
5 x 45 ss 8 x 22.5
5 x 45 ss 6 x 25

Weighted dips ss preacher DB
5 x 20
5 x 40 ss 8 x 15
5 x 40 ss 8 x 15
5 x 40 ss 8 x 15

Cable crossover ss reverse DB curls
10 x 30 ss 8 x 12.5
10 x 30 ss 8 x 12.5
10 x 30 ss 8 x 12.5

Comments
Not a bad routine that i made up on the spot...
nearly christmas time.
Probly about due for a leg day tomoz....Will do traditional stuff including split squats, dumbell lunges, GHR and a few other movements.

[TheProgressiveOne]

22/12/12

Squats
4 x 100
4 x 110
4 x 120
3 x 125
2 x 125

Glute ham raises (stopping at 45degrees up to keep constant tension)
8
6
6
6
6

Kettlebell lunges
20 x 16
20 x 16
2 x 16 (started cramping real bad)

Seat calf push
20 x 120
20 x 120
15 x 120
15 x 120
15 x 120
15 x 120

Seat calf raise
6 x 50
6 x 50
6 x 50
6 x 50

Comments
Good squatting, bettered last week which is good...
However hammies cramped real hard and were super tight all day..rather than pushing It and injurin myself I stopped

[TheProgressiveOne]

24/12/12

Incline DB
10 x 35
7 x 40 (PR)
6 x 40
7 x 40

Chinups
12
5 x 25
5 x 25
4 x 25

Flat BP ss Incline flyes
15 x 60 ss 6 x 15
8 x 80 ss 6 x 15
6 x 80 ss 6 x 15
8 x 80 ss 6 x 15

DB Rows
8 x 40
8 x 40
5 x 45
5 x 45

trap 3 raise
10 x 3
10 x 3
10 x 3

Comments:
Really good session, pushed some good weights and getting up there.
New program next week which will be good...xmas tomoz! BIG MEALS!

[TheProgressiveOne]

26/12/12

Push press
5 x 72.5
2 x 82.5
3 x 82.5 (PR)
2 x 82.5
6 x 72.5

DB overhead press
10 x 32.5 (PR)
5 x 32.5
5 x 32.5

DB curls
10 x 15
10 x 15
10 x 15

DB overhead tricep extension
8 x 15
8 x 15
8 x 15

BB overhead tricep extension
10 x 30
10 x 30
10 x 30

Barbell reverse curls
6 x 30
6 x 30
6 x 30

Comments
Didnt have much time but still wanted to have a nice session...
Smashed some shoulder PR's which I am really happy about..my push presses have come such a long way and finally feeling them

Lifted in my home gym today so was weird getting used to things...ironically tho that's why I broke some records coz I forgot how much my barbells and adjustable DB weighed...then I remembered lol so was happy

[nwskier]

awesome progress on the pressing, pullups/chins, etc... really hitting a nice stride right now with lots of consistent increases. great to see

hope you had a good Christmas and Holiday

[TheProgressiveOne]

awesome progress on the pressing, pullups/chins, etc... really hitting a nice stride right now with lots of consistent increases. great to see

hope you had a good Christmas and Holiday

Yeah I'm having a good run bro...

I love heavy ass chin-ups.

I did. Cheers

[TheProgressiveOne]

28/12/12

Cheeky back session

HS high row ss WG Pull-ups ss DB row
12 x 80 ss 8 ss 8 x 25
10 x 80 ss 4 ss 8 x 25
10 x 80 ss 4 ss 8 x 25
10 x 80 ss 4 ss 8 x 25

Standing straight arm pulldowns ss v-bar pulldowns
10 x 35 ss 10 x 60
9 x 35 ss 10 x 60
9 x 35 ss 10 x 60

Comments:
Had 30 mins for a workout so smashed it.

Last 2 days I travelled halfway up Australia to pick up some gym equipment with my friend..
22 hours driving in 31 hours of life.

Consequently I had fuk all sleep and very limited nutrition over the past couple of days and wasnt going to workout this morning due to bein really tired...but I worked through it and was happy I did feeling good!