Football training log

[TheProgressiveOne]

Ok 2 week break for holiday and bak into training now..

Feeling great.

Started 5/3/1 this morning.

5/3/1 Front squats

5 x 47.5
5 x 55
10 x 60

5 x 50
5 x 50
5 x 50

Bb Lunges
5 x 40
6 x 40
8 x 40

Leg press
12 x 2pps
12 x 2pps
12 x 2pps
12 x 2pps

Seat calf raise
15 x 30
15 x 30
15 x 30
15 x 30
15 x 30

Comments
So good to be back, time to loose 5kg before summer and slowly put on muscle.
High intensity cardio 3 times per week.

Fronts felt good. Upper body tomoz

[scott_donald]

welcome back... where did you head on vacation???

[TheProgressiveOne]

welcome back... where did you head on vacation???

Italia!
So much food bro

[scott_donald]

Italia!
So much food bro

ahhh ye forgot... where you end up visiting???

[TheProgressiveOne]

ahhh ye forgot... where you end up visiting???

Venice, florance, Rome, amalfi coast

[andyleee04]

Good Work to all.

[TheProgressiveOne]

Hi anyone who is listening,
Update:

Just getting back into things after holiday..have gummed 3-4 times a week, not really following a program, just enjoying lifting.

16/10/13
Squats
Did about 10 sets
Ranging from 10 x 60kg to 2 x 100kg
Would love to get that higher

Full cleans
5 x 35
3 x 55
3 x 55
3 x 55
3 x 55
3 x 60

Box jumps
4 sets, medium size

Single leg box jumps
3 sets each

Rowing intervals
30 sec fast, 30 sec slow
30 sec fast, 30 sec slow
30 sec fast, 30 sec slow
30 sec fast, 30 sec slow
30 sec fast, 30 sec slow

[scott_donald]

welcome back lazy ass!!!

[TheProgressiveOne]

welcome back lazy ass!!!

Hehe only lazy with my logging

[TheProgressiveOne]

2 workouts on the weekending including cleans, front squats, glute ham raises, Romanian deads, bench press, pull-ups and more

This morning I did a circuit:
30kg bar

15 cleans ss 15 rows ss 15 OHP ss 500m on the rower.

Repeat 4 times.

Comments
Cheeky 20 minute session before work..each round lasted about 4-4:30..

[TheProgressiveOne]

Lifting this week (in no order)

Front Squats
4 x 80
2 x 90 (Want to get this to 100 ASAP)

DB Bench ss Dips
8 x 30 ss 8

Push Press
2 x 70 (for about 5 sets)

5km rowing for fun
20 min interval sprints for fun

Few other bodybuilding type things but keeping it kinda casual for now, very busy with the new business so not really following a program. Just spending roughly 4 x 45 min sessions in the gym,

[scott_donald]

i am trying to keep mine to that length too... this time of year i would go to 3 sessions but trying 4 shorter ones...

solid lifting over the week...

Whats the new business???

[TheProgressiveOne]

i am trying to keep mine to that length too... this time of year i would go to 3 sessions but trying 4 shorter ones...

solid lifting over the week...

Whats the new business???

Web design and management. busy as.

yeah 4 short sessions are the way to go!

u been staying away from the sweet sugary treats i hope hahaha

[scott_donald]

Web design and management. busy as.

yeah 4 short sessions are the way to go!

u been staying away from the sweet sugary treats i hope hahaha

na... love sweet things too much...

[TheProgressiveOne]

na... love sweet things too much...

Me too lol

[TheProgressiveOne]

Did legs the other day included

Front squat
85 x 3
90 x 2 (felt strong)

Rack deads
Pullsdowns
Lying Ham curl
Leg press

Few other things like that

[TheProgressiveOne]

30/4/14

Upper

Cycle Bench Press (1 + 1/4 reps)
5 x 70
5 x 75
5 x 75
5 x 80
5 x 80

Dead Hang Chins ss Dips
5 x 20 ss 9 x 20
5 x 20 ss 9 x 20
4 x 20 ss 9 x 20
4 x 20 ss 9 x 20

Scott Curls ss Rope Tricep Pullovers
6 x 15 ss 12 x 35
6 x 15 ss 12 x 35
6 x 15 ss 12 x 35
6 x 15 ss 12 x 35

Conditioning Work
24kg KB Swings
1 min on, 1 min off x 5 sets


Comments:
Back from the dead.
Still been hitting the gym but busy with http://ptprophet.com to do much on here.
More workouts to come over the next few weeks.

[nwskier]

Hey welcome back!

[scott_donald]

dam welcome back!!!

great first posted session in 6 months!!!

[WillNotBreak]

Change avi and stats to reflect newfound swoleness!

[TheProgressiveOne]

Hey welcome back!

Thanks brother! How you been?

dam welcome back!!!

great first posted session in 6 months!!!

yeah bruvz, still been going good.
Got a proper program now so really going hard.

Change avi and stats to reflect newfound swoleness!

haha i look worse

[nwskier]

Thanks brother! How you been?

Not too much, just busy working, lifting and skiing (though the ski season is one the down now)

Actually in MEL this Saturday for 4 days, and back again the following week for work. Working the ski expo on Sunday

I'm gonna have to hit up that Doherty's place again one day. That place was sweet and original.

[scott_donald]

must be some program only lifting every 10 days or so...

[TheProgressiveOne]

must be some program only lifting every 10 days or so...

Every 100 days actually.!

Not too much, just busy working, lifting and skiing (though the ski season is one the down now)

Actually in MEL this Saturday for 4 days, and back again the following week for work. Working the ski expo on Sunday

I'm gonna have to hit up that Doherty's place again one day. That place was sweet and original.

Nice one!
My weekend is packed but def head down there.

Hope work is well

[nwskier]

Every 100 days actually.!



Nice one!
My weekend is packed but def head down there.

Hope work is well

yep, not looking forward to long ass flight tomorrow but usually a nice light workout does the trick on arrival getting used to the time change.

will be in Melb on Sat through Tue and again the following Tue-Thu if you're around. Schedule is super tight and all across the board, but will definitely get in some lifting, good eats and absolutely some damn good coffee. so.excited.for.the.melbourne.coffee haha

hey any eating challenges lately? how's footie going?

[TheProgressiveOne]

Highlights this week:

Deadlifted with chains for the first time ever (was mad)

Been doing heaps of sled and conditioning work.

Been doin gym 2 times per day, 6 times per week

Sitting at 88kg

[TheProgressiveOne]

yep, not looking forward to long ass flight tomorrow but usually a nice light workout does the trick on arrival getting used to the time change.

will be in Melb on Sat through Tue and again the following Tue-Thu if you're around. Schedule is super tight and all across the board, but will definitely get in some lifting, good eats and absolutely some damn good coffee. so.excited.for.the.melbourne.coffee haha

hey any eating challenges lately? how's footie going?

Nah bro hardly any of that stuff lately, jut smashing gym hard...

Not playing this year man! Growing my company instead!

[scott_donald]

why not post the workouts then???