Football training log

[TheProgressiveOne]

5/8/13

5 min rowing warmup

Pull-ups
10
8
6
6

Incline db bench with twist
8 x 25
8 x 25
8 x 25
8 x 25

Db row
10 x 32.5
10 x 32.5
10 x 32.5
10 x 32.5

Flat bench ss side chest press
5 x 80 ss 8 x 40
4 x 80 ss 8 x 40
5 x 80 ss 8 x 40
5 x 80

Bb curls ss trap 3 raise
5 x 40 ss 10 x 3
5 x 40 ss 10 x 3
5 x 40 ss 10 x 3
6 x 40 ss 10 x 3

Comments
Good Monday morning session
Incline DB was down because of the twist, can push 40+ when performing normally but depth was insane today too

Diet 95% for the next 4 weeks..then holiday in Italy!

[scott_donald]

wow long way to go on vacation... why heading this way???

[TheProgressiveOne]

wow long way to go on vacation... why heading this way???

Gf is traveling for three months..I thought I'd be a good guy n go see her

[scott_donald]

Gf is traveling for three months..I thought I'd be a good guy n go see her

sweet... except the angry italians!!!

where else is she going???

[TheProgressiveOne]

sweet... except the angry italians!!!

where else is she going???

All over Europe man








6/8/13

Football training

[TheProgressiveOne]

romanian deads
5 x 50
5 x 70
5 x 90
3 x 95
3 x 110
5 x 110
5 x 110

front squat ss single leg box jumps
5 x 60 ss 5 x 16-20 inch (estimate)
5 x 60 ss 5 x 16-20 inch
5 x 60 ss 5 x 16-20 inch
2 x 90 ss 5 x 16-20 inch
2 x 90 ss 5 x 16-20 inch

Kneeling Ham curl ss Poliquin Squat
8 x 35 ss 8
10 x 35 ss 8
8 x 35 ss 8

Comments
Deads - Went pretty hard in the end with good volume.
FS - felt very comfortable, upped the weight for last 2 sets!
single leg box jumps - fun exercise!

[TheProgressiveOne]

I love front squatting cant wait to be doing 100kg again!

[TheProgressiveOne]

9/8/13

Bb rows
5 x 70
5 x 80
5 x 85
5 x 90
5 x 90
5 x 90

Wg pulls (really wide)
8
8
6
6

Rope rows ss bicep curls ss reverse tricep pullsdowns
10 x 40 ss 5 x 35 ss 20 x 30
10 x 40 ss 5 x 35 ss 15 x 30
10 x 40 ss 5 x 35 ss 15 x 40
10 x 40 ss 6 x 35 ss 15 x 40

Hammer curls ss db tricep o/h extension
8 x 17.5 ss 10 x 10
6 x 17.5 ss 10 x 10
6 x 17.5 ss 10 x 12.5
6 x 17.5 ss 10 x 12.5

Tricep dip machine (to finish)

[scott_donald]

haha you must love front squatting you did a separate post to tell us about it!!!

solid upper day there... is the season almost over then???

[TheProgressiveOne]

haha yes i do enjoy it and just felt like posting about it LOL

Yeah the season has 3 more games left in it for me...
2 in the normal season, then a week break, then i get to play the first game of finals.

Unfortunately after that, I am going to miss the next bunch of finals (if we get that far) as i am travelling.

12/8/13

Incline BB Bench ss Side chest push
5 x 80 ss 12 x 20
4 x 80 ss 12 x 20
4 x 80 ss 12 x 20

Incline Speed Bench ss Incline Flies
12 x 60 ss 5 x 12.5
8 x 60 ss 5 x 12.5
12 x 60 ss 5 x 12.5

DB standing OHP ss rear delt machine
10 x 20 ss 10 x 49.5
10 x 20 ss 10 x 49.5
10 x 20 ss 10 x 49.5

Shoulder prehad exercises
6 sets

Comments
BB Incline Press - was feeling this one good, but couldnt go heavy, not getting enough sleep as been working 12-16 hour days.

NEED MORE SLEEP

[WillNotBreak]

NEED MORE SLEEP

2 teething kids do not go well with Blood n Guts. The lethargy.

[TheProgressiveOne]

2 teething kids do not go well with Blood n Guts. The lethargy.

Lol I can't even imagine!

[TheProgressiveOne]

Rows seated cable ss Yates row
15 x 100 ss 8 x 60
12 x 120 ss 8 x 60
10 x 140 ss 8 x 60
8 x 160 ss 8 x 60

Pull-ups ss hypers ss bcube pulldown
5 ss 10 ss 10 x 40
8 ss 10 ss 10 x 40
6 ss 10 ss 10 x 40
6 ss 10 ss 10 x 40

Db curls
6 x 17.5
6 x 17.5
6 x 17.5
6 x 17.5

Comments
Wasn't goin to even workout..ended up being a good little session, focused on slow eccentrics and really controlling the muscle

[TheProgressiveOne]

16/8/13

Bench
8 x 60
5 x 80
2 x 90
1 x 100
1 x 100
1 x 100

Hs back row
3 sets

HS Shoulder press
3 sets

Triceps
6 sets

Comments
Sorry forgot all my exercises!! I did more but can't remember

[scott_donald]

how can you forget what you do at the gym???

[TheProgressiveOne]

how can you forget what you do at the gym???

Was 5 days ago lol

[TheProgressiveOne]

18/8/13

Cg cable row
15 x 90
12 x 110
10 x 130
8 x 150
8 x 170

Really wife grip pullups ss hypers
5 ss 12
8 ss 12
8 ss 12
8 ss 12

Horizontal HS row ss high HS row
12 x 40 ss 10 x 40
12 x 40 ss 10 x 40
12 x 40 ss 10 x 40
12 x 40 ss 10 x 40

Comments

Slammed down the best food after this! Followed by 6-8 hours of helping a friend move..

Had my next meal at 7pm..HUGE amount of rice and Thai food..best dinner!

[TheProgressiveOne]

19/8/13

Atg Front squat
3 x 60
3 x 60
3 x 70
3 x 80

Romanians ss 30 rep leg press
15 x 50 ss 30 x 50
10 x 80 ss 30 x 50
6 x 100 ss 30 x 50

Glute ham raises ss single leg box jumps
10 ss 6
10 ss 6
10 ss 6
10 ss 6

Comments
Couldn't get a Pr on fronts..not even close! Weight felt really heavy!

Ate like a king after this! Just been eating 3 times a day lately..staying busy really helps keep the hunger away

[TheProgressiveOne]

20/8/13
Football training

21/8/13
Upper body

Flat Bench
5 x 60
5 x 80
2 x 90
1 x 100
1 x 100
1 x 100

Incline presses ss side chest press
8 x 30 ss 12 x 20
8 x 30 ss 12 x 20
8 x 30 ss 12 x 20
8 x 30 ss 12 x 20

3 back movements, can't remember (oops)

22/8/13
Eating comp, no training

24/8/13
Football match

25/8/13
Front squat
3 x 60
1 x 80
1 x 90
1 x 90

Back squat
12 x 60
12 x 60
12 x 60
12 x 60

Single leg box jump (highest yet) ss GHR
5 ss 12
5 ss 12
5 ss 12

Single leg split squat ss Kneeling ham curl
10 ss 8 x 30
10 ss 8 x 30
10 ss 8 x 30

Comments
Front squat - got really angry and just wanted to squat heavy
Back squat - felt awesome and light
Box jump - slipped once, got straight back up

Good session!

[scott_donald]

why so angry???

[TheProgressiveOne]

why so angry???

The gym was a mess! Annoys me when people don't put their own weights away!

Just a note, I'm very busy lately and am struggling to maintain a full log.

Therefore most of my updates will just be PR's or main movements

26/8/13
Backworkout

28/8/13

Incline bb press ss db press
5 x 80 ss 8 x 20
4 x 80 ss 8 x 20
3 x 80 ss 8 x 20
3 x 80 ss 8 x 20

OHP ss machine flyes
5 x 40 ss 8 x 68
10 x 40 ss 8 x 68
10 x 40 ss 8 x 68
10 x 40 ss 8 x 47

Bicep db curls ss hammer curls
6 x 17.5 ss 6 x 15
6 x 17.5 ss 6 x 15
6 x 17.5 ss 6 x 15

Comments
Awesome pump...
Yes I know I said I wasn't going to post all details but this one still fresh in my mind

[scott_donald]

why so busy???

yep i hate putting weights away but have to do it or again would annoy me next time i was there...

[TheProgressiveOne]

why so busy???

yep i hate putting weights away but have to do it or again would annoy me next time i was there...

Working 15 hours a day man..10 hours normal job, 5 hours website development

I have no problem putting my own weights away..it's putting everyone else's away that I hate!!

[TheProgressiveOne]

31/10/13

Football match
My last game of the season...we lost, unfortunetly..

1/9/13
Chest and back

Bb flat ss db incline press
5 x 80 ss 10 x 22.5
2 x 90 ss 8 x 22.5
2 x 90 ss 8 x 22.5
2 x 90 ss 8 x 22.5

Pull-ups ss HS Hi row
12 ss 8 x 40
6 ss 8 x 40
6 ss 8 x 40
6 ss 8 x 40

Close grip cable row ss HS horizontal row
6 x 80 ss 10 x 40
6 x 80 ss 10 x 40
6 x 80 ss 10 x 40
6 x 80 ss 10 x 40

Tricep OH extensions with DB ss db curls ss pushdowns ss hammer curls
2 sets of this

Comments
Great session, feeling good and relatively lean! Hoping to keep some of my gains overseas or at least get them back when I get home in Aus hahaha

I leave for Italy on Wednesday so after that rest I am hitting it hard!! Bring it on!

[TheProgressiveOne]

2/9/13

Legs

Deads
3 x 100
1 x 140
1 x 160

Front squats
5 x 60
5 x 60
5 x 80
1 x 100
1 x 100

Back squats ss kneeling ham curl
10 x 62.5 ss 10 x 30
12 x 62.5 ss 10 x 30
12 x 62.5 ss 10 x 30
12 x 80

Comments
Smashed front squats, 5 x 80 felt really good.

With the back squat at the end I just decided to go hard..got a really good leg contraction

[-Lucifer]

[QUOTE=TheProgressiveOne;1125164493]The gym was a mess! Annoys me when people don't put their own weights away!/QUOTE]

Home gym, brah. Set one up. Best decision I've made this year, srs.

P.S. How's the back? IIRC, you had a disc herniation or something.

[WreckOfTheDay]

Home gym, brah. Set one up. Best decision I've made this year, srs.

Same... best health-related decision I've made in a long time! You can find oly sets at decent prices on CL, makes it a lot easier to start up.

[TheProgressiveOne]

No disc hermination bro! Must've been someone else.

Things are all good over here man..

No way I love my gym too much to leave, it's my life and hopefully one day I'll own a gym.

[-Lucifer]

No disc hermination bro! Must've been someone else.

Ah, my bad. I think I read about that in someone else's journal then.

So, how you been, man? You are putting up some good numbers now. GJDM.

[TheProgressiveOne]

Ah, my bad. I think I read about that in someone else's journal then.

So, how you been, man? You are putting up some good numbers now. GJDM.

Haha my numbers are pretty stagnant but I just enjoy training..during the football season I jus like to maintain with 2-3 sessions per week..no that its over I will go 4-5 days a week

However I'm in Italy at the moment having a holiday!