14/11/12
Legs!!
single leg squats (front leg elevated)
8 x 50
6 x 55
8 x 55
8 x 55
Kneeling Ham Raise
8 x 25
8 x 25
10 x 25
7 x 27.5
DB lunges
5 x 30
5 x 30
5 x 30
6 x 30
Glute Ham Raises
10
10
10
10
seated calf push ss standing calf raise(drop sets)
20 x 80 ss 10 x 150 + 10 x 110
20 x 80 ss 10 x 150 + 10 x 110
20 x 80 ss 10 x 150 + 10 x 110
comments:
really couldnt be bothered with this today...but after the first set of single leg squats i was in the groove and loving it.
happy with the increase in lunges and feeling great overall.
been eating like a champ and seeing some sick muscle growth.
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Thread: Football training log
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11-13-2012, 02:35 PM #571
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11-13-2012, 03:01 PM #572
Good stuff bro...
4.5km sounds tuff, on Monday night one drill we did was 15 minutes of 'conditioning'..
5 burpees, 5 sit-ups, 10 lunges, 5 push-ups and then a 20m sprint..rest while ur partner does the same..
Ran through that about 8 times each. And a lot of people weren't ready for it..I love making it competitive tho and beating everyone else..
Nah the squats were like lunges but u change the angle of the leg to go out like a squat..then drop down really low..feel an awesome burn..
(That guy makes the pistol squats look easy as!!)
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11-14-2012, 02:06 AM #573
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11-15-2012, 01:53 AM #574
For sure Scott, thanks for ur support!
15/11/12
Cheeky shoulders session!
Push press
5 x 55
3 x 62.5
2 x 72.5
2 x 72.5
3 x 72.5 (PR)
10 x 55
Db seated OHP
12 x 20
12 x 20
12 x 20
10 x 20 + 2 x 20 (10 seconds rest)
Rear delts machine ss HS shrugs ss side raises
12 x 47 ss 10 x 3PPS ss 10 x 10
10 x 54 ss 10 x 3.5PPS ss 10 x 10
10 x 54 ss 10 x 4PPS ss 10 x 10
10 x 54 ss 10 x 3PPS ss 10 x 10
Decline crunches
15
15
15
Comments
All movements were slow and controlled (except push press which was explosive)
Push press up by 2.5kg total and did 3 work sets this week also (last week was 2)
DB press also up by 2.5kg each side for same reps.
Circuit was a little heavier than normal.
Probly do some cleans tomoz morning before my remidial exercises..
Nutrition:
Always hungry, always eating, must watch that I don't eat too much...
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11-15-2012, 02:16 AM #575
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11-15-2012, 02:20 AM #576
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11-15-2012, 02:35 AM #577
Yep first two sets were hard and I didn't think I'd get three reps for the final set..but just slammed it!!!
Leg drive is ok, still need to sync it better
Nah push press means u push with your legs to assist getting the bar up..it's good fun...all about leg drive bro. You would love them
Yes very exciting to hit some good shoulder workouts!
Need to ease up on the carbs tho..I'm gonna carb cycle.
High carb days when I workout a struggling muscle group (3-5 meals with carbs). And moderate (1-2 meals with carbs) on non workout days..Last edited by TheProgressiveOne; 11-15-2012 at 02:41 AM.
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11-15-2012, 03:46 PM #578
16/11/12
Awesome session this morning...supposed to just be a remidial day..but did a small bit of volume before it..
Cleans
5 x 50
5 x 55
5 x 60
5 x 60
5 x 60
Rack pulls ss slow hammer pull-ups
10 x 110 ss 6
10 x 150 ss 6
10 x 150 ss 6
Then did a bunch of Remidial exercises.
Comments:
Feeling good, cleans are massively improving! Yes I have gone heavier but I kept it light and worked on explosiveness.
Nutrition..
Having 3/6 meals with carbs today..
Tomorrow will be 3-4/6 (arms and maybe squats day)
Sunday 0-1/6 )depends how I feel.
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11-16-2012, 06:36 PM #579
17/11/12
Tony Doherty took me through a workout this morning...3 circuits with ex Essendon footballer Kyle Reimers!
Was one of the most intense sessions of my life...
Absolutely no rest inbetween exercises..
15 reps each exercise.
1. Jack knives
2. Push-ups
3. Box jumps
4. Kettle bell deadlift jumps
5. Squat jumps
6. Push press
7. Sit-ups
8. Deadlift jumps on machine
9. Fast stepups
10. High pulls
2 mins rest inbetween sets.
Comments
Yeahhhh boy still wrecked 4 hours on
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11-17-2012, 07:59 PM #580
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11-17-2012, 09:40 PM #581
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11-18-2012, 05:17 AM #582
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11-18-2012, 10:22 AM #583
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11-18-2012, 10:53 AM #584
My diet has sorta been a bit of a mixed bag, just come off a 5 week PSMF, usualy do leangains style eating two big meals a day, however atm im doing a detox for 10 days, check out my log to get some sorta idea bout it, i am in NSW mid north coast. Basically i am struggling to get lean atm, and am hoping that this next month can bring great results for me, keep up the good work man
Australian Sports Nutrition 10 Week Challenge Log - http://forum.bodybuilding.com/showthread.php?t=151599853&p=1020028673#post1020028673
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11-18-2012, 02:18 PM #585
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11-18-2012, 02:41 PM #586
Dunno wat you were ping or in the 2nd pic but strong delts/bis in 1st pic man, good effort.
#61
* The opinions of this salty dog are out of bitterness and spite, no matter the advice given the bottom line is that you should turn the other direction and walk away from law enforcement. Also change your criminal justice major or I will punch your face.
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11-18-2012, 02:51 PM #587
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11-18-2012, 03:25 PM #588
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11-18-2012, 03:31 PM #589
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11-18-2012, 03:36 PM #590
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11-18-2012, 03:40 PM #591
Nice bro! Errrrday is arms day for me
19/11/12
DB incline press
12 x 27.5
8 x 32.5
8 x 32.5
8 x 32.5
Chin-ups
10 x bw
5 x 20kg
5 x 20kg
5 x 20kg
Decline DB press
8 x 35
8 x 35
8 x 35
8 x 35
DB row
8 x 37.5
8 x 37.5
8 x 37.5
8 x 37.5
Trap 3 raise ss machine chest flyes ss machine rear delts
10 x 3 ss 15 x 54 ss 8 x 54
10 x 3 ss 15 x 54 ss 8 x 54
10 x 3 ss 15 x 54 ss 8 x 54
Comments
Big session, felt good afterwoods, smashed a shake, a steak, 1cup rice 2 cups beans and 1.5 cups of oats lol..
2 hours later and I'm hungry againLast edited by TheProgressiveOne; 11-18-2012 at 04:27 PM.
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11-19-2012, 01:08 AM #592
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11-19-2012, 01:45 AM #593
Bro, lookin lean, think im bout 15% body fat, got sum pics up on my log, wat sorta food u been doin? ive been doin Leangains for a while, but havent been really steady with macros, was gettin good results in the first instance but then some mates said to start bulkin so i moved the cals up, and then yeah, i am justr really new to this, only been training since august last yr, so ny help u got would be appreciated man, btw where u at?
this one was about july,
http://forum.bodybuilding.com/attach...3&d=1346235457
and this this pic was snapped bout a month ago, u can see i put on some fat and muscle http://forum.bodybuilding.com/attach...3&d=1350777060Last edited by aussieboi901; 11-19-2012 at 01:50 AM.
Australian Sports Nutrition 10 Week Challenge Log - http://forum.bodybuilding.com/showthread.php?t=151599853&p=1020028673#post1020028673
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11-19-2012, 02:02 AM #594
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11-19-2012, 02:39 AM #595
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11-19-2012, 05:24 PM #596
@Scott: thanks, I like Mondays aswell..weights going up nicely!
Today having 4-5 meals of chicken, and 1 of steak...
@AB901:
It looks like to bulked too hard and didnt lift enough bro..
Ill pop into ur journal and give you some pointers this week...
You've got a really positive attitude tho which is great...now just mix that with a good program and nutrition and that's when it all begins
20/11/12
Arms (just for Scott's enjoyment)
Giant sets
Ezbarcurls
10 x 25
8 x 35
4 x 45 + 4 x 35
Tricep machine
15 x 40
20 x 60
8 x 100
Reverse DB curls
10 x 10
10 x 10
10 x 10
Rest 2 minutes
Behind the back tricep rope pulldowns
20 x 25
20 x 30
20 x 30
Hammer rope curls
10 x 25
10 x 30
10 x 30
More tricep machine dips
8 x 100
8 x 100
8 x 100
Preacher dumbbell curl
10 x 12.5
12 x 12.5
12 x 12.5
Comments:
Not a bad session...was at 4:30am as I had to start work at 6am and I'm busy after work
Numbers climbing getting some comments on increased mass..will be Kool to see where it goes..Last edited by TheProgressiveOne; 11-19-2012 at 05:42 PM.
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11-19-2012, 07:04 PM #597
conditioning looks heaps better! nice
ASOT Crew| [IIFYM Crew]|alanaragonblog.com|The Legion of Good Samaritans |*Knee Draggers Crew*|☆☆MISC BOXING CREW☆☆|++positive crew++| la vérité
Speak or act with a pure mind
And happiness will follow you
As your shadow, unshakable.
you ever down or depressed you can talk to someone about it!
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11-20-2012, 01:39 PM #598
@calmlikewind: thanks man...but there isn't much to compare it too
Feeling awesome this morning..hit legs really hard!
Split squats
8 x 55
8 x 55
8 x 55
5 x 60
Kneeling leg curl
8 x 27.5
8 x 27.5
8 x 27.5
8 x 27.5
Db Lunges
5 x 32.5
5 x 32.5
5 x 32.5
5 x 32.5
Glute ham raise
10
10
10
5 (someone fuked with the settin and I just went with it)
Standing calf raise drop set ss seat calf raise
10 x 155 + 10 x 125 ss 8 x 20
10 x 155 + 10 x 125 ss 8 x 20
10 x 155 + 10 x 125 ss 8 x 20
Comments:
My legs are sore!! Had an epic wrap for breakfast with chicken, egg, spinach and tomato...BEST post workout feed lol
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11-21-2012, 01:58 AM #599
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11-21-2012, 03:47 AM #600
pictures tell all man, you can tell! loving GHR these days as well doing them on the lat pull down machine with a bar for support similar to ryan doris vids, good stuff! ;D
ASOT Crew| [IIFYM Crew]|alanaragonblog.com|The Legion of Good Samaritans |*Knee Draggers Crew*|☆☆MISC BOXING CREW☆☆|++positive crew++| la vérité
Speak or act with a pure mind
And happiness will follow you
As your shadow, unshakable.
you ever down or depressed you can talk to someone about it!
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