Goals:
Regain leg strength after breaking foot 6 weeks ago and have done no leg work
Become faster
Develop my physique
Become a much better footballer
Stay injury free
Routine:
Still to be confirmed...Scott has helped me in the past so I will draw on that..
But most likely 2 football training sessions, 3 weight training sessions and 2 additional sessions of sprinting/agility work on the track
Still room for mass obviously, but that's why having 6 weeks off leg work does to ya!
All well Chinup and let's rebuild..
Here is my routine!
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Thread: Football training log
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05-07-2012, 03:41 AM #1
Football training log
Last edited by scott_donald; 05-14-2012 at 02:44 PM.
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05-07-2012, 04:18 AM #2
Program:
3 days per week
Strength I
Back Squat
3x8 (week 1-4)
4x5 (week 5-8)
5x3 (week 8-12)
Bench Press
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Pull Ups
3 sets with max reps
Core Stability
(pick 1 exercise and perform 3 sets for 10-20 repetitions)***
Strength II
Regular Deadlift
3x8 (week 1-4)
4x5 (week 5-8)
5x3 (week 8-12)
Barbell Military Press
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
DB Rows or BB Rows
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Strength III
DB Step Ups or Rear Lunges -
3x10 (week 1-4)
3x8 (week 5-8)
3x6 (week 8-12)
DB Incline Bench Press
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Cable or Plate Loaded Machine Rows
3x10 (week 1-4)
3x8 (week 8-12)
3x6 (week 8-12)
Core Stability (pick 1 exercise and perform 3 sets for 10-20 repetitions)
Rest 3-5 minutes between sets or whenever you feel ready to perform the next set.Last edited by TheProgressiveOne; 05-07-2012 at 04:26 AM.
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05-07-2012, 03:50 PM #3
I'm still using my normal program until foot is better just doing what I feel like!
Last cripple session with boot on! (24!)
Chest..
BB flat press
3 x 90
3 x 90
3 x 90
6 x 90 (close to PB)
Dips
15 x bw
10 x 20kg
6 x 40kg
6 x 40kg
DB incline press
6 x 35
8 x 35
3 x 40
6 x 40
Reverse grip bench press
6 x 50
5 x 70
6 x 70
Finished with stretching
Comments:
Awesome session...really happy with pressing 90 x 6 on bench..could've pushed another but had no spotter so I didn't wanna go to failure..
Reverse BP was a great exercise..it was my first time doing them so it felt weird but very good..
Still using IF to slowly recomp and lean out before middle of July..
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05-07-2012, 05:25 PM #4
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05-07-2012, 05:32 PM #5
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05-08-2012, 02:20 AM #6
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05-08-2012, 04:06 AM #7
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05-08-2012, 03:07 PM #8
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05-08-2012, 04:15 PM #9
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05-08-2012, 04:23 PM #10
Just bought them on the weekend...they are awesome really comfy but ive only worn both of them once!
So I just got back from doctors and here is what I have to do over the next two weeks
1. Ankle stretching using a towel
2. Cycling and elliptical is ok
3. Calf raises, leg press
4. Water running
Got my big fundraiser on tonight so that's exciting! Not eating all day!
Then I might be able to look at running in 10-14 days!
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05-08-2012, 08:15 PM #11
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05-08-2012, 08:22 PM #12
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05-09-2012, 06:16 AM #13
Just nommed this
For charity...
Raised another $450!!
More pics:
http://forum.bodybuilding.com/showth...hp?t=144724651Last edited by TheProgressiveOne; 05-09-2012 at 07:42 PM.
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05-09-2012, 08:11 PM #14
Good session this morning...heavy stuff for upperbody
Legs, shoulders, biceps
Seated calf raise ss standing calf raise
12 x 10 ss 12 x bw
12 x 10 ss 12 x bw
12 x 10 ss 12 x bw
12 x 10 ss 12 x bw
Leg press
12 x just the sled
12 x just the sled
12 x 40
12 x 40
DB shoulder press ss DB curls
8 x 30 ss 10 x 15
6 x 32.5 ss 10 x 15
5 x 35 ss 10 x 15
4 x 35 ss 10 x 15
Side raises
6 x 15
6 x 15
6 x 15
6 x 15
Hamstring curls ss plate curls
10 x 30 ss 10 x 25
10 x 40 ss 10 x 25
8 x 50 ss 10 x 25
8 x 50 ss 10 x 25
Comments:
Feels good to finally do some basic leg movements...starting very slowly and working up from there
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05-10-2012, 02:16 AM #15
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05-10-2012, 02:46 AM #16
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05-10-2012, 03:07 PM #17
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05-10-2012, 11:39 PM #18
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05-11-2012, 06:01 AM #19
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05-11-2012, 10:16 AM #20
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05-11-2012, 02:43 PM #21
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05-11-2012, 04:51 PM #22
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05-11-2012, 04:55 PM #23
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05-12-2012, 02:13 AM #24
Thanks bro...yep taking it easy..
12-5-2012
Back and triceps
Wg pulls
10 x bw
5 x 20
5 x 20
4 x 25
10 x bw
Bb row
5 x 70
5 x 70
5 x 70
5 x 80
HS hi row
10 x 120
8 x 120
9 x 120
10 x 120
DB row
10 x 30
10 x 30
8 x 40
8 x 40
Rope pull downs ss DB oh tricep press
8 x 30 ss 8 x 12.5
8 x 30 ss 6 x 12.5
8 x 30 ss 6 x 12.5
8 x 30 ss 6 x 12.5
Comments
Not too bad at all..got some good pumps and was glad to welcome back bb rows!
Legs tomoz
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05-12-2012, 03:58 PM #25
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05-13-2012, 02:43 AM #26
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05-13-2012, 04:14 AM #27
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05-13-2012, 03:30 PM #28
13-5-2012
Cycling intervals
2 minute warmup
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
1 minute fast
1 minute slow
3 minute cool down
Comments:
Good to finally bust my ass with some cardio...
Foot still sore..
Physio again in 2 days
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05-14-2012, 04:07 AM #29
14-5-2012
1st day of new routine (sorta...still no squats)
Leg press
10 x 2pps
8 x 3pps
8 x 3pps
8 x 3pps
Seat calf raise ss bw standing calf raises
15 x 20kg ss 20
15 x 20kg ss 20
15 x 20kg ss 20
12 x 20kg ss 20
Flat Bench
10 x 80
10 x 80
10 x 80
Chinups
15 (PR)
8
8
Weighted decline crunches
15 x bw
8 x 10
10 x 10
10 x 10
Stretching and left arm DB curls (even out arms)
Cardio
45 minutes on bike @ 80-100 rpm - 17km total
Comments
Good start to the new routine...of all goes well I will be sticking to this routine for the next 6 months...gradually increase the weights as strength goes up.
Also can't squat yet as still recovering from my broken foot which is still slightly sore...Physio again wednesday...Last edited by TheProgressiveOne; 05-14-2012 at 04:36 AM.
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05-14-2012, 04:24 AM #30
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