Football training log

[TheProgressiveOne]

i think you went a bit too high wit the reps... 20 rep max is very low percentage compared to 1 rep max...

with cleans 80% fro 2 reps should be light if technique is good...

With reps all session? Or just reps for cleans??



16-6-12

First game of football!!

A lot of running, tackling, bumping and high intensity sprinting...

Can't wait for next week where I can do it all again..!

[scott_donald]

15-6-12

Cleans
80%x2 3 sets

DB incline ss DB incline flies
15 rep max for both

Chinups ss ezbar curls
10 ss then 15 rep max

Kneeling cable ab crunch
12 x 70
12 x 70

Standing cable ab crunch
10 x 60
10 x 60

Cable close grip cable row
10 rep max

something like that...

[TheProgressiveOne]

something like that...

Ahh I see...so higher reps?

My max for cleans ATM is 3 x 70kg...

[TheProgressiveOne]

17-6-12

Exercise bike
60 minutes...24km complete
(5 min warmup. 5 mins cool down)

Comments
Wow, very sore from football..will be in the gym tomoz for a benching, squatting and row session

[TheProgressiveOne]

18-6-12

5/3/1 w2 Back Squat
3 x 70
3 x 80
12 x 90

Front squats ss Glute ham raises
2 x 80 ss 10
2 x 80 ss 10
2 x 80 ss 10

5/3/1 w2 overhead bb press
5 x 40
3 x 50
6 x 60

Additional Overhead press ss wg pullups
10 x 50 ss 10
10 x 50 ss 10
10 x 50 ss 10

Comments
Ahh very good early morning session
Happy to get such a high rep in the squats...after the next wave things should start evening out and I won't be getting such high reps

Also was happy with the reps I got on the deadhang wg pulls..felt awesomely strong and I've never got 10 reps for 3 sets before..especially not supersetted.

Doing some cardio tonight most likely..

[TheProgressiveOne]

This is how you eat:

2.2kg steak + sides

[TheProgressiveOne]

19-6-12

Football training

Running, drills, kicking, sprinting, more drills and a few sprints to finish it off

1.5 hours work

Deadlifts tomoz morning...and chest too!!

[scott_donald]

i want steak... out for dinner tonight - shame its an expensive restaurant!!! game pie i think instead!!!

[TheProgressiveOne]

@Scott: aww yeah that was freeeeee

Got a big eating contest this Friday night followed by a massive football game on Saturday...will be interesting if I feel gross an lethargic from the food..

20-6-12 (geez, nearly end of Financial year!)

Deads
3 x 100
3 x 110
10 x 130 (last 5 were messy)
3 x 130
3 x 130

DB bench ss double tricep cable pushdowns
8 x 40 ss 10 x 35
8 x 40 ss 10 x 35
6 x 40 ss 10 x 35
6 x 40 ss 10 x 35

DB row ss HS shrugs
10 x 35 ss 10 x 120
10 x 35 ss 10 x 120
10 x 35 ss 10 x 120
10 x 35 ss 5 x 42.5 (dbells)

Hammer curls
8 x 22.5
8 x 22.5
8 x 22.5

Comments:
Not too bad...I'm still in two minds whether to gym in the evening or morning...I was wrecked after footy training last night and got 6 hours sleep only..

Not sure about CNS fatigue either?? See how it goes..

[scott_donald]

sleep more!!!

[TheProgressiveOne]

sleep more!!!

I finished football training at 8, went shoppin for dinner, cooked and ate, showered and went to bed at 10...30 mins lying there! Then up at 5:30!

So I got 7 hours sleep lol..lots of rest tonight!

[TheProgressiveOne]

!! Fatty lol

[scott_donald]

i would hate to see a real fat person if that is fat!!!

[TheProgressiveOne]

21-6-12

Football training

It was wet and cold tonight...a lot of running and good drills
I don't feel super fit anymore like I used to...and running isnt as free flowing..but slowly returning back to normal!

Massive gym session tomoz morning, followed by work, then cardio, then an eating challenge, then football

Also out for breakfast with a potential employer on Saturday, then breaky with a mate whos going to Europe for 6 months..

Busy weekend!

[TheProgressiveOne]

i would hate to see a real fat person if that is fat!!!

Lol

22-6-12

Power Cleans ss seat calf raises
8 x 40
5 x 50
3 x 60
2 x 70 ss 15 x 20
2 x 70 ss 15 x 20
2 x 70
5 x 50 ss 15 x 20
5 x 50 ss 15 x 20
10 x 50 (PR) ss 15 x 20

DB incline press
20 x 25
12 x 30
7 x 35
12 x 30
8 x 30

Wg pulls ss close grip chin pulldowns
10 ss 8 x 60
8 ss 8 x 60
8 ss 8 x 60
6 ss 8 x 60

Reverse flies
10 x 47
10 x 47
10 x 47
10 x 47

Comments:
Ahh was bloody sore this morning! But go up and did work son!
Knew I had to as I have a big eating comp tonight so I need to work up an appetite..

Form on cleans is good at 50kg, and 60kg, but 70 is pushin it...last set of cleans was just to smash it..

Plus went really high reps and pump for DB incline...mad pump

[scott_donald]

solid friday session... liking those reps better!!!

[TheProgressiveOne]

solid friday session... liking those reps better!!!

Yah, can still get an awesome workout..amazing pump too

22-6-12 (2nd session for the day as I had eating comp)

Cardio
20 minutes on bike

DB curls ss OH DB tricep extension ss hammer curls
10 x 17.5 ss 10 x 12.5 ss 7 x 17.5
10 x 17.5 ss 10 x 12.5 ss 6 x 17.5
10 x 17.5 ss 10 x 12.5 ss 10 x 17.5

DB shrugs
15 x 30
10 x 35
10 x 40
10 x 40

Single arm tricep pushdowns
12 x 20
12 x 20
12 x 20
12 x 20

Comments
I don't normally do two sessions in one day...and I wasn't going to work arms but I thought stuff it so I did...(as I had an eatin comp and wanted to get up my appetite!)

Fitted the weights above into 30 mins and then went to do my eating comp...

Raised $500 for Prostate Cancer which brings the total to $15,600ish!! In just over 3 months

Plus I won the comp...7 chicken parmagiana's vs his 6!! (normally people are full after 1)..so I was ecstatic to get 7!

[TheProgressiveOne]

23-6-12

Football game...

Played bad for the first half...then things started picking up in the second half and busted my ass..

A lot of physical contact which is fun and a lot of running which I enjoy..

[TheProgressiveOne]

24-6-12

5/3/1 w3 Squats
5 x 75
3 x 85
5 x 100 (shoulda gone harder)

Front squats
2 x 80
2 x 80
2 x 85
2 x 85

Overhead press
5 x 47.5
3 x 55
6 x 60
10 x 50
9 x 50

Bb pendlay row ss hanging leg raises
5 x 80 ss 10
6 x 80 ss 10
6 x 80 ss 10
8 x 80 ss 10

Comments
Massive session the day after footy..wasn't super sore so I'll have to try harder next week at footy haha

Shoulve done much better at squats..at least 8 but I just cbf with them today

[TheProgressiveOne]

5/3/1 w3 Deadlifts

5 x 100
3 x 120
5 x 135

extra deads
5 x 135
5 x 135

Bench ss dips ss HS shrugs
15 x 60 ss 10 ss 12 x 120
6 x 80 ss 8 ss 10 x 125
4 x 90 ss 8 ss 10 x 125
5 x 80 ss 8 ss 10 x 125

Wg pullups ss close grip chin pulldowns
10 ss 8 x 60
8 ss 8 x 60
6 ss 6 x 60
6 ss 8 x 60

Seat calf raise ss left leg standing calf raise (ankle rehab)
15 x 20 ss 6 x 57.5
12 x 30 ss 5 x 57.5
12 x 30 ss 4 x 57.5
12 x 30 ss 4 x 57.5

Comments:
Sick session, body is transforming nicely and I'm loosing some of my puppy fat and leaning out nicely...want to continue until I'm 10% and have abs without flexing!

Football training tonight!!

Then a big meeting with a potential employer in the gym industry...I'm very nervous about that..

[scott_donald]

glad everything is going the way you want it... how close to PRs are you???

[TheProgressiveOne]

glad everything is going the way you want it... how close to PRs are you???

Yes it's going good.

Umm some lifts are higher than before my foot but others are lower

Squats still suck, deads getting there..most upper body is ok...but my goal is just to maintain strength over football season..not expecting to make serious gains so anything is a bonus

[TheProgressiveOne]

26-6-12

Football trainin -100 minutes hard training

27-12-12

Arms

DB curls
10 x 17.5
10 x 17.5
10 x 17.5
10 x 17.5

Tricep pushdowns
12 x 35
10 x 40
10 x 40
10 x 40

Barbell curls
8 x 35
8 x 35
6 x 40
5 x 42.5

DB skulls
12 x 17.5
12 x 17.5
10 x 20

Cable preacher curls
8 x 25
8 x 25
6 x 30
5 x 30

Rope tricep pullover things
12 x 35
12 x 40
10 x 45

Close grip speed bench ss skulls
8 x 30 ss 8 x 30
10 sec rest
8 x 30 ss 8 x 30
10 sec rest
8 x 30 ss 6 x 30 (+ 2 more assisted)
10 sec rest
8 x 30 ss 4 x 30 (+4 assisted)

Comments
God damn that was hard at the end...awesome session and was good to meet a mate from bb.com

He was a top bloke and has really helped me wit my football this year!

Gonna be nice and sore tomoz

[scott_donald]

christ an arms session you body builder!!!!

[TheProgressiveOne]

christ an arms session you body builder!!!!

They're a lot easier to throw in during a set program coz i don't train them much directly...plus I only have 15inch arms

I'd imagine u already have 17-18 and cut like diamonds??

[scott_donald]

They're a lot easier to throw in during a set program coz i don't train them much directly...plus I only have 15inch arms

I'd imagine u already have 17-18 and cut like diamonds??

i have no idea... i doubt they are that big... big triceps and no biceps for me!!!

[TheProgressiveOne]

i have no idea... i doubt they are that big... big triceps and no biceps for me!!!

Take a picture then

I took some progress pics tonight..will upload to my comp..not here tho

[ozziefitchick]

I took some progress pics tonight..will upload to my comp..not here tho

aw what!!!

[TheProgressiveOne]

aw what!!!

Haha who invited u

Haha I'll send to u later

[scott_donald]

Haha who invited u

Haha I'll send to u later

she can stay!!!