Football training log

[TheProgressiveOne]

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.

Lol zombie workouts brahhhhh

[TheProgressiveOne]

10-8-12

Deads
15 x 100
12 x 120
5 x 140
5 x 140

DB ohp ss side raises
16 x 22.5
6 x 30 ss 8 x 10
8 x 30 ss 8 x 10
8 x 30 ss 8 x 10

Hammer grip pulldowns ss HS hi row
15 x 60 ss 6 x 100
12 x 70 ss 8 x 100
10 x 80 ss 8 x 100
8 x 90 ss 6 x 100

Comments
Damn brahsss, was gettin some awesome back pump!! Then finished if off with a contrast shower...hell!

Got picked in the ones again this week for football so very exciting..will update soon.

[TheProgressiveOne]

13-8-12

Leg curls
6 x 50
6 x 50
6 x 50
6 x 50

Glute ham raises
10
10
10
10
10

Leg press
12 x 120
12 x 120
8 x 160
8 x 160

Leg extensions
10 x 115
10 x 115
10 x 115
10 x 130

Seat calf raise
15 x 20
12 x 30
12 x 30
12 x 30


Comments
Legs without squats as I fuked my shoulder playing football on the weekend..from the looks of things it's just a slight sprain..will be ok for the weekend hopefully..lots of icing and rest, no upper body work this week.

[scott_donald]

good to see you still manage to do lower...

how did you damage the shoulder???

[TheProgressiveOne]

good to see you still manage to do lower...

how did you damage the shoulder???

Went in for a hard tackle, came off second best and fell on the shoulder horizontally..

Should be ok, rest it all week..

[TheProgressiveOne]

15-8-12

DB curls ss tricep pushdowns
12 x 10 ss 12 x 30
8 x 12.5 ss 10 x 35
8 x 12.5 ss 10 x 35
6 x 15 ss 8 x 40

Machine Preacher bicep curls ss machine tricep extension
12 x 95 ss 12 x 20
10 x 95 ss 10 x 25
10 x 95 ss 10 x 25
10 x 95 ss 10 x 25

Decline crunches ss ezbar curls ss roman chair lifts
15 ss 8 x 25 ss 10
15 ss 8 x 25 ss 10
15 ss 8 x 25 ss 10

[scott_donald]

how did the shoulder like that??? there must have been lots of stabilisation...

[TheProgressiveOne]

how did the shoulder like that??? there must have been lots of stabilisation...

Arm movements don't agrivate it...I'm wondering whether I should have it looked at? Maybe some scans just to be sure nothin serious has happened..

[TheProgressiveOne]

15-8-12

Hack squats 10 x 10!!
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50

Box jumps ss leg extensions ss leg curls
10 ss 10 x 115 ss 10 x 40
12 ss 10 x 115 ss 10 x 40
15 ss 10 x 115 ss 10 x 40
12 ss 10 x 115 ss 10 x 40

Seat calf raise
15 x 20
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40

Comments
Brutal session!! Can't hardly move my legs and I've been up and down stairs all morning..nearly collapsed twice lol

Shoulder feelin better, should be ok next week to ease back into things.

[rb80]

So much volume TPO!!! That looks very painful. Good to hear the shoulders on the mend.

[TheProgressiveOne]

So much volume TPO!!! That looks very painful. Good to hear the shoulders on the mend.

It is very light weight so it's not too bad..plus now I get to eat a bit more

Thanks for stopping by bro

[scott_donald]

haha... good invention... good luck tomorrow!!!

[TheProgressiveOne]

haha... good invention... good luck tomorrow!!!

With the 10 x 10? Or my circuit bro?

No football this weekend..shoulder is too sore

[carnage1985]

Arm movements don't agrivate it...I'm wondering whether I should have it looked at? Maybe some scans just to be sure nothin serious has happened..

Don't get a scan.
Sounds like a very common AC joint sprain.
Couple weeks then good to go but if you feel it's weak start strapping every game.

[TheProgressiveOne]

Don't get a scan.
Sounds like a very common AC joint sprain.
Couple weeks then good to go but if you feel it's weak start strapping every game.

Yeah after the Physio at our club checked it out I won't be...we only have two games left so I'm gonna keep icing the Fuk outta it, hopefuly I'll be right by next week bro....

[scott_donald]

With the 10 x 10? Or my circuit bro?

No football this weekend..shoulder is too sore

just the session...

i meant good luck with the doms!!!!

[TheProgressiveOne]

just the session...

i meant good luck with the doms!!!!

I can't walk straight lol!!! So sore!

[TheProgressiveOne]

18-8-12

DB curls ss tricep pushdowns
10 x 10 ss 10 x 30
10 x 10 ss 10 x 30
10 x 10 ss 10 x 30
10 x 10 ss 10 x 30
10 x 10 ss 10 x 30
10 x 10 ss 10 x 35
10 x 10 ss 10 x 35
10 x 10 ss 10 x 35
10 x 10 ss 10 x 35
10 x 10 ss 10 x 35

Comments
10 x 10 for bicep curls and pushdowns..
Just to get a quick pump and smash the arms

[scott_donald]

arm day and a boring 10x10 that must have been torture!!!

[TheProgressiveOne]

arm day and a boring 10x10 that must have been torture!!!

Tried to do back an then cheat but shoulder is too sore an not recovered enough for those...

So I'll be doing legs and arms only until im better..

Plus 10 x 10 is ok...get a good pump

[TheProgressiveOne]

18-8-12

Running and water running at the football club

19-8-12

30 min run

Comments:
Running on concrete and my calves got sooo tight..came home and had a hot and cold shower which made them feel heaps better..I was actually in pain :S

20-8-12

Hack squats
10 x 40
8 x 60
5 x 80
5 x 80
5 x 80

Leg press
10 x 130
10 x 130
10 x 130
10 x 130

Glute ham raises
10
10
10
10

Box jumps ss leg extensions
12 ss 6 x 115
12 ss 6 x 115
12 ss 6 x 115

Comments
Calves seized up again so I blasted them wit another hot/cold contrast shower..it helps a lot...also doing same with shoulder and it's way better...might even be able to play this weekend!
(last game of the year!)

[TheProgressiveOne]

GVT is a brutal method of training!
With the hot/cold do you ice bath after games then hot shower then ice etc??
Footy all finished for me

Hope it heals up for Saturday bro.

Melbourne is footy trip mate so probably won't get a chance to meet up and we will all be in a filthy state!

Nah we don't do the ice baths anymore..we started to but we don't anymore...

So i just do my own thing...painful but so worth it

Sucks your footy is over but at least u have ur Saturdays back!

No worries abou melb, goodluck on ur footy trip...!

[scott_donald]

glad you are feeling better then....

decent session there... what are your off season plans???

[TheProgressiveOne]

glad you are feeling better then....

decent session there... what are your off season plans???

Yeah it is, bit sore this morning, need to make sure I take it easy and strengthen it up properly before trying to come back too fast...

Off season program is gonna be written by my boss, who used to do it for a living for 5 years...

We are working it out this week and I'll probly start it soon after that..

But it includes a lot of snatches, cleans, pressing with close grip, speed work, and plyo metrics...I'm pumped..

Plus upping the food and eating a ****load to aid in recovery and growth

[carnage1985]

Is that cause he used to train Carlton?

I'd be interested to see what he comes up with mate.

[ozziefitchick]

But it includes a lot of snatches, cleans, pressing with close grip, speed work, and plyo metrics...I'm pumped..

Not sure what plyo is exactly?? can you explain prease! what is it all about and what do you do? Glad you are on the mend

[TheProgressiveOne]

Is that cause he used to train Carlton?

I'd be interested to see what he comes up with mate.

Sure is bro, ok will let ya know when I get it man

[TheProgressiveOne]

Not sure what plyo is exactly?? can you explain prease! what is it all about and what do you do? Glad you are on the mend

Plyo metrics is like explosive fast movements..

Box jumps are a good example! Or clapping pushups...

Yep shoulder is getting better..! Might ring u tonight

[ozziefitchick]

Plyo metrics is like explosive fast movements..

Box jumps are a good example! Or clapping pushups...

Yep shoulder is getting better..! Might ring u tonight

ohh right, really tiring type of exercises, I should incorporate some of those into my workouts in a few weeks!
Yoga from 6:30 (8:30 your time) so before, otherwise you'll be asleep by the time I am done grampa say hi to SHAUN for me lol cheeky..

[TheProgressiveOne]

ohh right, really tiring type of exercises, I should incorporate some of those into my workouts in a few weeks!
Yoga from 6:30 (8:30 your time) so before, otherwise you'll be asleep by the time I am done grampa say hi to SHAUN for me lol cheeky..

Na not necessarily tiring exercises..just explosive...

Hahaha I'll see what I can do!