Football training log

[TheProgressiveOne]

8/2/13

Split Squats ss kneeling ham curl
5 x 40 ss 5 x 20
8 x 50 ss 10 x 30
8 x 50 ss 10 x 30
6 x 55 ss 8 x 32.5
6 x 55 ss 8 x 32.5

8 inch Poliquin Stepup ss ATG Front squats
10 ss 5 x 60
10 ss 5 x 60
10 ss 5 x 60
10 ss 5 x 60

GHR with constant tension
10
12
12
12

Single leg seat Calf push (No rest, only leg switching)
5 mins non stop alternating between legs at 82.5kg (Probly did 100 reps each leg)

[scott_donald]

more you than me in the contrast showers!!!

i really nee to get my foam roller back!!! do you have access to one of them???

amazing ow you are logging sessions the year after though...

[TheProgressiveOne]

more you than me in the contrast showers!!!

i really nee to get my foam roller back!!! do you have access to one of them???

amazing ow you are logging sessions the year after though...

Yeah they are awesome...they suck in winter tho!!

Yeah bro, I foam roll a couple of times a week...not for too long but enough to ease things up..will smash it more now that the season is upon us.

Yeah the date was wrong lol..gotta fix it

[nwskier]

SICK OHP mate!!! kicking ass! I expect that to be bomber when I get to Melb in May

[TheProgressiveOne]

SICK OHP mate!!! kicking ass! I expect that to be bomber when I get to Melb in May

It's getting there bro...sometimes I get a sore lower back from it so I need to be careful

[TheProgressiveOne]

Was on the news last night for raising money and doing an eating challenge in front of a ****load of people.



In total i ate 80 pancakes...weighing over 2.5kg (Over 5 lbs)






in other more relevant news:
9/2/13

incline press
3 x 85
4 x 85
3 x 85
3 x 85

incline press ss incline flies
10 x 60 ss 6 x 12.5
10 x 60 ss 6 x 12.5
8 x 60 ss 6 x 12.5

Weighted dips ss Machine press
5 x 20 ss 6 x 60
5 x 30 ss 6 x 60
5 x 40 ss 6 x 60
5 x 40 ss 6 x 60

Cable Cross overs ss one arm tricep pushdown
10 x 25 ss 8 x 25
10 x 30 ss 8 x 25
10 x 30 ss 8 x 25
10 x 30 ss 8 x 25

tricep machine overhead extension
12 x 30
6 x 35
6 x 35
8 x 30

Comments:
Huge session AFTER one eating comp and before another....nutrition was terrible as the comp before was 20 donuts!

[carnage1985]

Was on the news last night for raising money and doing an eating challenge in front of a ****load of people.



In total i ate 80 pancakes...weighing over 2.5kg (Over 5 lbs)

That is seriously awesome!
Haha son i am proud.

[TheProgressiveOne]

11/2/13

Machine Single Arm OHP (Total Weight on both sides used)
10 x 60
10 x 70
5 x 80
8 x 80
8 x 80
8 x 80
8 x 80

Machine Rear Delt
10 x 54
10 x 54
10 x 54
10 x 54
10 x 54

Dumbell curls
11 x 15
20 x 7
20 x 6
20 x 6
20 x 6

Rope Hammer Curls
15 x 25
12 x 30
12 x 30
12 x 30
15 x 30 (PR lol)

Left only side raise
8 x 10
12 x 10
12 x 10

Comments:
Added an extra session for a bit of fun! Just basically going to a pump with this session...

[scott_donald]

awesome that you were on the news - awesome cliche reply too!!!

solid weights... after and before or whenever... dips are getting nice and strong...

[wick]

Just saw the vid on youtube.

Thats awesome mate! well done

[TheProgressiveOne]

awesome that you were on the news - awesome cliche reply too!!!

solid weights... after and before or whenever... dips are getting nice and strong...

Lol not real cliche...I chose a random number to say how many more I could fit in!

Yeah dips have always been a strong point for me...

@wick: thanx broski!


11/2/13

Football training

Running and drills
Weren't wrecked by the end so me and 4 mates did more drills and sprints

[TheProgressiveOne]

13/2/13

HS hi row
12 x 80
12 x 80
12 x 80
10 x 80
10 x 80

Hammer pulldowns
10 x 65
10 x 70
10 x 70
10 x 70
10 x 70

Seated rope row
10 x 100
10 x 100
10 x 100
12 x 80
10 x 100

Weight chins
5 x 20
4 x 30
4 x 30
3 x 30 + 5 x bw

HS shrugs
20 x 80
20 x 80
20 x 80
15 x 80

Comments
Nice volume and back felt nice....mixing it up a lot with exercises lately

[TheProgressiveOne]

13/2/13

Footy training

Warm up
Couple of drills
Sprints (30 x 50M)
Couple more drills

Comments
Had a contrast shower after and legs feeling awesome after that...
Was really sore from massage and accupuncture the night before but the runnin smoothed it out

[scott_donald]

why you up so late???

[TheProgressiveOne]

15/2/13

DB incline press
8 x 35
6 x 37.5
5 x 40
5 x 40
5 x 40

HS Chest press ss dips
10 x 60 ss 10
10 x 60 ss 10
8 x 60 ss 10
7 x 60 ss 10

Seated Cable flyes
20 x 30
20 x 30

Seated cable presses
20 x 40
20 x 40

Plate loaded preacher ss reverse ezbar curls
12 x 30 ss 6 x 25
10 x 30 ss 6 x 25
10 x 30 ss 6 x 25
10 x 30 ss 6 x 25

Left only DB curl
8 x 15
8 x 15
8 x 15

Comments
Good chest session...

Didnt have a huge pump but yeah was a good one...

4 days of perfect nutrition..each day gets easier as long as I have the food prepared and ready

Going to work legs now (morning of 16/2/13)

[TheProgressiveOne]

why you up so late???

It's 6am in Australia and I'm about to do some split squats!

[scott_donald]

It's 6am in Australia and I'm about to do some split squats!

thats sleeping time!!!

[TheProgressiveOne]

thats sleeping time!!!

Nope!!!

16/2/13

Split squats ss single leg kneeling ham curl

8 x 52.5 ss 8 x 35
8 x 52.5 ss 8 x 35
8 x 55 ss 8 x 35
8 x 55 ss 8 x 35

ATG front squats ss GHR
3 x 60 ss 12
2 x 80 ss 12
6 x 60 ss 12
4 x 80 ss 12
4 x 80 ss 12

Single leg Seated calf pushes
10 mins continuous with 85kg
Rests when needed and double leg for 4-5 sets of 10 at the end

Comments:
Good damn weights crunch...
2 x 80 for the fronts felt heavy as...regrouped and banged out 4 reps..

Legs are fried and can't walk...time to eat!!

[scott_donald]

so is it bb split squats???

[TheProgressiveOne]

so is it bb split squats???

Goodluck holding 55kg dumbbells for 8 reps a side...lol

[scott_donald]

Goodluck holding 55kg dumbbells for 8 reps a side...lol

easy with straps...

[IlliniTrack800m]

subbed, I'm really interested in reading your entire log and maybe take some of the workouts that you used and add them to what i'm currently doing.
your log is an interesting read too

keep it up man nice job so far

[TheProgressiveOne]

easy with straps...

I didn't really think of that.

Anyways it was a barbell...

subbed, I'm really interested in reading your entire log and maybe take some of the workouts that you used and add them to what i'm currently doing.
your log is an interesting read too

keep it up man nice job so far

Cool, welcome

[TheProgressiveOne]

16/2/13

Rack pulls
5 x 140
5 x 160
5 x 180
0 x 200
5 x 180
5 x 180

Tbar rows ss closegrip pull-ups
15 x 40 ss 5
10 x 60 ss 5
10 x 60 ss 4
10 x 60 ss 4

DB OHP ss rope facepulls
20 x 20 ss 10 x 30
10 x 30 ss 10 x 30
8 x 30 ss 10 x 30
8 x 30 ss 10 x 30

Side raises
6 x 12.5
6 x 12.5
6 x 12.5

Comments
Good session, first time doing racks in ages...and I'm sore as...in a good way! (did this workout yesterday)

Might smash some arms tomoz!

[scott_donald]

strong pulling... what happened with the 200???

how do you like such low reps on the side laterals???

[TheProgressiveOne]

strong pulling... what happened with the 200???

how do you like such low reps on the side laterals???

Just couldn't budge it lol...maybe if I wore a belt but I didnt so I just decided to stay at 4 plates

Well I was running out of time and only used 30 second rest breaks for them..but I find they're good

[TheProgressiveOne]

18/2/13

Bb incline press ss DB incline press ss dips
5 x 75
5 x 80 ss 8 x 20 ss 10
3 x 80 ss 8 x 20 ss 10
5 x 70 ss 6 x 20 ss 10
5 x 70 ss 6 x 20 ss 8

Overhead tricep extension ss rope pulldowns
20 x 25 ss 6 x 30
12 x 30 ss 6 x 30 + 6 x 25
12 x 30 ss 8 x 20
12 x 30 ss 8 x 20

Low cable crosses
6 x 30
6 x 30
6 x 30
6 x 30 + 6 x 20 + 10 x 10

Comments
Felt good...was really tired and was just goin to do arms...decided to do a proper chest session..

Chest slightly weaker but endurance still good

Down 2kg first week...8 days perfect nutrition and I'm down 2% bf too

EAT CLEAN!

[scott_donald]

wow diet is kicking in well!!!

funny that first superset with the huge dropoffs per exercise... must have really pumped the chest!!!

[carnage1985]

Massive superset at start!

My diet can't be perfect Koz the 2 women I live with do all the cooking and dgaf about eating clean

[TheProgressiveOne]

wow diet is kicking in well!!!

funny that first superset with the huge dropoffs per exercise... must have really pumped the chest!!!

Yep, dropped a fair bit of mud...hoping to hit 10% next week...

Yeah fatigue set in wit low rest periods..I was going for a pump..


@carnage: damn that sucks..but keep doing what u doing..looking good