Football training log

[Exane]

Single arm cable row (with pause)
10 x 15
10 x 15
10 x 20
10 x 20
10 x 20


Comments:
Good session, starting to get the whole shoulder retraction thing going..

Feeling leaner too..keeping strong on the diet!

Was also chillen all day with Evan Centopani...

Love the Single Arm Cable Rows! One of my favorite back lifts!

GJDM on the diet!

[TheProgressiveOne]

@exane: thanks man, I've been trying to stay strict, will power working well

What's a Y raise mate?

Lie stomach down on an incline bench at 45 degrees
Retract shoulder blades
Lift arms to make a Y shape (village people style)
Go past ears
Lower and then release retracted shoulder

[carnage1985]

What's a Y raise mate?

Y do you ask?

[TheProgressiveOne]

The old double workout today!!

12/10/12

AM - Legs

Split squats with DB
10 x 12.5
10 x 12.5
10 x 12.5
8 x 15
8 x 15

Ham curl with plantar flexed
8 x 50
7.5 x 50
7.5 x 50
7.5 x 50
8 x 50

Cycle squats
8 x 20
8 x 22.5
8 x 22.5
8 x 25

Hypers wit arms extended and 4 sec pause
8
8
8
8

Standing calf raise ss poliquin stepups
12 x 140 ss 12 (6 inch box)
12 x 140 ss 12 (7.5 inch box)
12 x 140 ss 12 (7.5 inch box)

Comments:
Nice big session! Those cycle squats are super hard but getting easier!

PM - Arms

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

Dips ss OH tricep press ss OH DB Press
10 ss 6 x 10 ss 8 x 15
10 ss 6 x 10 ss 8 x 17.5
10 ss 6 x 10 ss 8 x 17.5
8 ss 5 x 10 ss 6 x 17.5

Hammer curls ss cable ezbar preacher
10 x 15 ss 6 x 20
8 x 15 ss 6 x 20
8 x 15 ss 6 x 15
10 x 15 ss 6 x 15

Rope pulldowns
10 x 25
10 x 25
8 x 25
8 x 25

Comments:
Finished the above arm workout in 30 minutes!! Super short rest periods and just smashed it..high intensity!

As of 10Am tomoz it will mark 14 days of perfect diet!

Will have a cheat meal tomoz night I reakon!!

[TheProgressiveOne]

14/10/12

Random day where I felt like doin anything

Peck deck
10 x 40
10 x 54
10 x 54
10 x 54
10 x 54

OHP
5 x 40
5 x 50
5 x 50
5 x 50
2 x 55
5 x 55
4 x 55

Kettle bell clean and press ss side raises
8 x 16 ss 8 x 10
10 x 16 ss 8 x 10
8 x 20 ss 8 x 10
10 x 20 ss 8 x 10

Rear delt machine
10 x 47
10 x 47
10 x 47
10 x 47

Comments
Wow, couldn't be bothered when I first got there but knew I just wanted to have a fun day and make up the workout as I went...

Worked out to be shoulder focused I guess and I liked that..

Despite having a full pizza last night and an icecream, I was lookin flat as...

But once I started getting into my workout the cuts started coming out and have remotivated me to continue my cut

Eatin perfect again until next Saturday night when I will have a cheat again but loving the results so far

2 weeks in and I'm down ~3kg (water weight would be there buy all well Starting to see nice results and stomach feeling a lot leaner..)

[TheProgressiveOne]

15/10/12

Fat grip incline DB press
10 x 20
10 x 25
10 x 25
8 x 25
5 x 30

Bcube
15 x 45
12 x 50
10 x 55
10 x 55
10 x 55

Y raise
12
12
1 x 12
1 x 12

1arm DB row with twist
8 x 25
10 x 25
10 x 25
8 x 25

Cable scapula retractions
10 x 70
10 x 70
10 x 70
10 x 70

Comments
Good session, got a good pump and slowly getting things moving

New program at the end of the week baby!!

[TheProgressiveOne]

16/10/12

Split squats with DB
10 x 15
8 x 17.5
6 x 17.5
8 x 17.5
8 x 17.5

Ham curl with planta flexed
6 x 55
6 x 55
6 x 55
6 x 55
5.5 x 55

Poliquin stepups (7inch)
12
12
12
12

Hypers with arms extended and 4 sec pause
8
8
8
7

Seat calf raise
13 x 30
12 x 30
12 x 30
12 x 30

Stand calf raise
12 x 140
12 x 140
10 x 140
10 x 140

Comments
Damn those split squats KILL me! In a good way...
Was feeling great pump and actually find myself looking forward to eating clean food..I have little desire to eat bad food anymore which is amazing considering I used to eat junk all the time

Now my nutrition is in check I feel like my results are gonna be through the roof

[scott_donald]

whats changing in the program???

[TheProgressiveOne]

whats changing in the program???

Ill be able to tell u once I get it, but most likely include:

Split squats with barbell
Bench press
Chin-ups


17-10-12

Assessment and testing day
88.2kg - 11.8% bf
(92.8 - 14.8% 3 weeks ago)

Split squats to test ROM

Bench Press
5 x 60
5 x 70
3 x 80
2 x 85 (4 sec down, then explode)

Chin-ups
8
7
8
9

Comments:
Happy with progress, need to keep pumping and get better..happy with progress but making me hungry for more!

Also more seeet potato and pumpkin has been introduced to my diet next week..

[WillNotBreak]

Ill be able to tell u once I get it, but most likely include:

Split squats with barbell
Bench press
Chin-ups


17-10-12

Assessment and testing day
88.2kg - 11.8% bf
(92.8 - 14.8% 3 weeks ago)

Split squats to test ROM

Bench Press
5 x 60
5 x 70
3 x 80
2 x 85 (4 sec down, then explode)

Chin-ups
8
7
8
9

Comments:
Happy with progress, need to keep pumping and get better..happy with progress but making me hungry for more!

Also more seeet potato and pumpkin has been introduced to my diet next week..

4.6kg in 3 weeks? Ouch, how much of that was LBM?

[scott_donald]

great body fat loss in that time...

why the 4 sec negative then explode???

[rb80]

Assessment and testing day
88.2kg - 11.8% bf
(92.8 - 14.8% 3 weeks ago)

Farrrrkk TPO, strong weight/bf% loss is strong! Great work bro.

[TheProgressiveOne]

great body fat loss in that time...

why the 4 sec negative then explode???

That's when ya grow man eccentric styles!

But yeah it teaches control aswell and get a good pump!

@rb80: thanks broski

@carnage: hahahaha 4 more weeks and let me get under 10% and ill show ya!

@WNB: I lost 1kg of LBM, but in the grand scheme of things that will come back as soon as I will gain it back brah


18/10/12

Fat grip flat DB Press
10 x 25
8 x 30
8 x 30
8 x 30
6 x 35

One arm cable row
10 x 20
8 x 25
8 x 25
8 x 25
10 x 25

Trap 3 raise
1 x 12
1 x 12
1 x 15
1 x 15

1 arm DB raise
8 x 27.5
8 x 27.5
8 x 27.5
10 x 27.5

Scapula retractions
10 x 70
8 x 75
10 x 75

Stir the pot
60 sec
60 sec
60 sec

Comments
Great session
External rotators bit sore
Legs tomo, then arms sat morning

[TheProgressiveOne]

19/10/12

Split squats
9 x 17.5
10 x 17.5
10 x 17.5
10 x 17.5
9 x 17.5

Ham curl with planter flexed
6 x 55
6 x 55
6 x 55
6 x 55
6 x 55

Cycle squats
6 x 25
8 x 25
8 x 25
8 x 25

DB squats
8 x 25 (20 sec rest)
8 x 25

Hypers with arms extended n 4 sec pause
8
8
8
8

Stand calf raise ss seat calf raise
14 x 140 ss 6 x 20
12 x 140 ss 8 x 20
13 x 140 ss 8 x 20

7 inch Poliquin squat
12
12
12

Great session
Cycle squats were good!

20/10/12

Arms session

Preacher machine curls
12 x 30
12 x 30
12 x 30

Hammer curls
10 x 15
10 x 15
10 x 15

Cable bicep flex thing
15 x dunno for 3 sets

Single arm Skullcrusher on machine
12 x 20
10 x 25
10 x 25

Dips
10
10
9

Rope pulldowns
10 x 25
10 x 20
10 x 20

Comments
Left bicep vain coming up nicely, getting overall more vascular...
Looking forward to jumping on the scales on Monday morning (even tho I rarely weigh myself I want to start doing it once a week)

1 more week of this program then changing it up

[Exane]

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

[TheProgressiveOne]

Thanks mate hahaha

[Exane]

Thanks mate hahaha

For real man, great progress, that is a crazy bf% drop in such a short time. GJDM

[TheProgressiveOne]

For real man, great progress, that is a crazy bf% drop in such a short time. GJDM

Thanks man, hoping to keep it goin


21/10/12

1 hour walk of the dog (relaxing as fuk)

22/10/12

Incline DB press
10 x 25
8 x 27.5
8 x 27.5
8 x 27.5
4 x 32.5 + 4 x 25 + 4 x 17.5

B cube
10 x 55
10 x 55
10 x 55
10 x 55
8 x 60

Y raises
15 x 1
15 x 1
15 x 1
15 x 1

DB row with twist
10 x 27.5
10 x 27.5
10 x 27.5
10 x 27.5

Cable scapula retractions
10 x 75
12 x 75
12 x 75

Mobility drills (I didn't feel like starting off with these)

Comments:
Fair session, got a good pump an feeling good..really enjoyed my post workout steak haha...

[TheProgressiveOne]

24/10/12

Sneaky shoulder session

Gave myself 10 mins per exercise...short rest just had to make sure I was wrecked

Pec deck
10 x 54
10 x 54
10 x 54
10 x 54
10 x 54

OH barbell press
5 x 40
5 x 50
5 x 55
3 x 57.5
3 x 60

Kettlebell clean and press ss side raises
10 x 16 ss 6 x 10
8 x 20 ss 6 x 10
8 x 20 ss 6 x 10
8 x 20 ss 6 x 10

HS shrugs
10 x 100
10 x 100
10 x 100
10 x 100

All up the session was prolly 50 minutes if you take into account walking around and some rest periods in between exercises but it was a very productive bodybuilding style workout...yet still had some low reps so good shoulder strength

Here is a sample of what I've been eating for 4 weeks now

[nwskier]

NICE WORK! dedication and workouts are on point.

been super busy lately haven't had a chance to poke in but can see some solid progress in the sessions

ironically started out my delt session the same way today. and am eating green beans, but with steak instead

[TheProgressiveOne]

NICE WORK! dedication and workouts are on point.

been super busy lately haven't had a chance to poke in but can see some solid progress in the sessions

ironically started out my delt session the same way today. and am eating green beans, but with steak instead

I've got steak for dinner man!!

[aussieboi901]

hey man keep up the good work food looks good :P

[TheProgressiveOne]

^^ cheers


25/10/12

DB flat press (fat grips)
10 x 27.5
8 x 32.5
8 x 32.5
5 x 32.5
5 x 32.5

Single arm cable row with twist
10 x 25
10 x 25
10 x 25
10 x 25
10 x 25

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

DB row with twist
10 x 27.5
10 x 27.5
10 x 27.5
10 x 27.5

Cable scap retractions ss stir the pot exercise ball
10 x 80 ss 60 sec
10 x 80 ss 60 sec
10 x 80 ss 60 sec

Comments
Good session! Chest is getting a little stronger, sitting at 11% body fat and feeling good...

Nutrition has been perfect and will continue to be until my comp on Sunday..

I've trained 4 days in a row now! 2 left before a nice break. (one day lol)

[nwskier]

I've got steak for dinner man!!

Nice!!!

I had a buffalo steak tonight, too! but prob fish on tap tomorrow.

you got any 'meat only' eating contests on tap?

25/10/12

DB flat press (fat grips)
10 x 27.5
8 x 32.5
8 x 32.5
5 x 32.5
5 x 32.5


Comments
Good session! Chest is getting a little stronger, sitting at 11% body fat and feeling good...

Nutrition has been perfect and will continue to be until my comp on Sunday..

I've trained 4 days in a row now! 2 left before a nice break. (one day lol)

awesome! good luck

[TheProgressiveOne]

Nice!!!

I had a buffalo steak tonight, too! but prob fish on tap tomorrow.

you got any 'meat only' eating contests on tap?

They generally have a side with them..
But I did do 800g steak in 2:58..

[nwskier]

They generally have a side with them..
But I did do 800g steak in 2:58..

haha that's absurd!

[TheProgressiveOne]

haha that's absurd!

Lol it was 2 x 400g steaks..if I got nice cuts I'd say I would bang it down in 2 mins flat!!

[carnage1985]

I unsuscribed accidentally I thought you were having a break!!

Heaps of sessions to catch up on!

What are fat grips again?

How's the shoulder mate looks ok with those 3x60kg presses??

[Pervy]

What are fat grips again?

[carnage1985]

Never seen them??

What is the science behind them?