Football training log

[TheProgressiveOne]

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!

[TheProgressiveOne]

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.

[TheProgressiveOne]

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..

[Jonesy08]

Nice session and I bet you can't wait to get that boot off Nippsy!

[TheProgressiveOne]

Nice session and I bet you can't wait to get that boot off Nippsy!

Hahahaha nice gif man.

Yes so excited..u still getting up at 3am for a run/workout??

[scott_donald]

solid workout... how many more do you have with the boot???

[TheProgressiveOne]

solid workout... how many more do you have with the boot???

None bro!!!!!!

[TheProgressiveOne]

Woohoo



TWO SHOES!!!!

[Jonesy08]

Hahahaha nice gif man.

Yes so excited..u still getting up at 3am for a run/workout??

Nah I'm back to 4am now.

Must be good to be getting back to normal. Those are nike free's aren't they? How do you find them?

[TheProgressiveOne]

Nah I'm back to 4am now.

Must be good to be getting back to normal. Those are nike free's aren't they? How do you find them?

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!

[bulkerer]

aus rules?

[TheProgressiveOne]

aus rules?

Correct

[TheProgressiveOne]

Just nommed this



For charity...

Raised another $450!!


More pics:
http://forum.bodybuilding.com/showth...hp?t=144724651

[TheProgressiveOne]

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

[scott_donald]

that makes me hungry if it wasn't for the cheese!!!

welcome back to almost proper lifting!!!

[TheProgressiveOne]

that makes me hungry if it wasn't for the cheese!!!

welcome back to almost proper lifting!!!

Haha dude it was so good!

Thanks my man

[TheProgressiveOne]

11-5-2012

30 mins cycling

Comments:
First time cycling for 6 weeks! Feels so good to do some cardio...

[TheProgressiveOne]

here is the parma video guys

[TheProgressiveOne]

11/5/2012

30 mins cycling

Comments
Went in after work just to try and get some fitness back again..

Will be doing a back session tomo mornig

[thenewguy23]

Just nommed this



For charity...

Raised another $450!!


More pics:
http://forum.bodybuilding.com/showth...hp?t=144724651

Lol good job man, must've been tough!

[TheProgressiveOne]

Lol good job man, must've been tough!

Yep, but worth it

[carnage1985]

Few days late but innnn

[carnage1985]

iPhone won't let me edit and I forgot to sub.

Ahhhh

Nice vid that actually looks delicious lol

Great to see ya cycling and pressing legs again it will come back just don't overdo it.

[TheProgressiveOne]

iPhone won't let me edit and I forgot to sub.

Ahhhh

Nice vid that actually looks delicious lol

Great to see ya cycling and pressing legs again it will come back just don't overdo it.

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

[TheProgressiveOne]

Weighed in this morning for the first time in 8 weeks..

84.7..

Want to get to 80 and be really really quick on the field

[scott_donald]

still doing body builders session though!!!

thats not much weight to loose...

[TheProgressiveOne]

still doing body builders session though!!!

thats not much weight to loose...

Yes foot isn't better yet and im not cleared for squats or deads just yet..

Same with Glute ham raises!

Here is my routine!











^^^ Scott, do you think u could put these images up the top for me? In my OP..

[TheProgressiveOne]

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

[TheProgressiveOne]

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...

[carnage1985]

Nice sesh brah - do you reckon you maintained upper body strength??

What footy team you play for I have an app that gets all the local scores and I remember you said div 4 vafa ??