Senior Year Soccer Training

[JustinBowling]

Thursday: I was too sore to do anything today really.

[JustinBowling]

Friday:

Ran 3 miles with the dog in the rain.

Bench Press -Pyramid: 95: 14 reps, 115: 10 reps, 135: 6 reps, 165: 4 reps, 185: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 10 lb dumbbells (go up to 15 lb dumbbells)
Lateral Raises - 3 Sets x 14 Reps 8 lb dumbbells (go up to 10 lbs.)

8 minute abs

[JustinBowling]

Ill do plyo's tomorrow, I was really busy with running and christmas shopping.

HIIT Sprints: 6 200M sprints: total time: 3:06

[JustinBowling]

Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps ( got it )
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 15 lb dumbbells (left shoulder is in pain, couldn't do this one.)
Lateral Raises - 3 Sets x 14 Reps 10 lb dumbbells

8 minute abs

Don't know where I got the energy, but I ran 8 miles.

[JustinBowling]

Tuesday:
Plyo's:
Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
Drop Jumps - 4 Sets x 6 Reps
Box Jumps - 4 sets x 6 reps
Lateral Box Jumps - 4 sets x 6 reps

HIIT Sprints: 5 250 M sprints. Total Time- 3:28 (I keep improving )

[JustinBowling]

Evening:
-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells
Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 100lbs. (add 5 lbs.)
Wide-Grip Front Lat Pulldowns: 4 set x 12 reps 70 (add 5 lbs.)

Scott Curls: 4 sets x 12 reps 45 lbs.
Barbell Curls - 4 Sets x 12 reps 55 lbs.
Zottman Curl: 4 sets x 12 reps 20 lb dumbbells

Skull Crushers - 3 Sets x 12 reps 75 lbs
Tricep Extensions: 4 sets x 10 reps 45 lbs.
Tricep Pushdowns: 3 sets x 12 reps 50 lbs.

8 minute abs.

[JustinBowling]

I also ran Hills on wednesday: 4 long hills.

[JustinBowling]

Friday:

I ran four miles with my dog, and saw the hobbit, didn't have anyone to spot me, so I'm doing chest/shoulders saturday.

[JustinBowling]

Saturday:

Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 40 lb dumbbells (go up to 45 lbs)
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 15 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 10 lb dumbbells

Plyos:
4 sets of ankle jumps holding dumbbells.
Box jumps: 4 sets x 6 reps
Drop jumps: 4 sets x 6 reps
Later box jumps: 4 sets x 6 reps

[JustinBowling]

I keep forgetting to post.
Saturday:

HIIT Sprints: 4 x 300 M, total time: 3:30, I felt really good about that one.

[JustinBowling]

Monday:

Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
Flies 4 sets x 10 reps 35 lbs dumbbells
Incline Bench Press - 3 Sets x 10 reps 45 lb dumbbells
Rows - 4 Sets x 10 Reps 25 lb dumbbells
One-Arm Side Laterals 3 sets x 12 reps 15 lb dumbbells
Lateral Raises - 3 Sets x 14 Reps 10 lb dumbbells

[Mk2fly]

Nice mate.

Focus on legs and explosive movements.

Outside of that, work on your first touch; I played 4th division in Madrid, Espana and everyone had a sick first touch.

[JustinBowling]

Havn't been running much lately, because of exams, and playing too much fifa

-Arms and Lats

Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells (REPLACE!)
Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 105lbs.
Wide-Grip Front Lat Pulldowns: 4 set x 12 reps 75 (add 5 lbs.)

Scott Curls: 4 sets x 12 reps 45 lbs.
Barbell Curls - 4 Sets x 12 reps 55 lbs.
Zottman Curl: 4 sets x 12 reps 20 lb dumbbells

Skull Crushers - 3 Sets x 12 reps 75 lbs
Tricep Extensions: 4 sets x 10 reps 45 lbs.
Tricep Pushdowns: 3 sets x 12 reps 50 lbs.

[themenace72]

Hey, I'm new to this forum. I like the look of your routine so keep up the good work!

Quick question, for some of the exercises you have written you have for example (go up to 25lbs).

Do you mean that you go up to that weight on your last rep? Or is that your target for next week?

Thanks.

[JustinBowling]

Hey, I'm new to this forum. I like the look of your routine so keep up the good work!

Quick question, for some of the exercises you have written you have for example (go up to 25lbs).

Do you mean that you go up to that weight on your last rep? Or is that your target for next week?

Thanks.

Sorry it isn't very clear, I mean for the next time I do that workout I will go up to that weight.

[JustinBowling]

Unfortunately it has been almost impossible to run because of all the snow we have gotten lately, and I've been with family so much recently I could hardly lift at all, but I need to start asap. I doubt I will be able to run for a while, but I can still lift.

[JustinBowling]

-Arms and Lats

Pullup Negatives: 4 sets of 8.
Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 105lbs.
Wide-Grip Front Lat Pulldowns: 4 set x 10 reps 80 lbs.

Scott Curls: 4 sets x 12 reps 45 lbs.
Barbell Curls - 4 Sets x 12 reps 55 lbs.
Zottman Curl: 4 sets x 12 reps 20 lb dumbbells

Skull Crushers - 3 Sets x 12 reps 75 lbs
Tricep Extensions: 4 sets x 10 reps 45 lbs.
Tricep Pushdowns: 3 sets x 12 reps 50 lbs.

[RearDeltoids]

should really start doing more athletic type training dude

[themenace72]

Sorry it isn't very clear, I mean for the next time I do that workout I will go up to that weight.

Nice one, thanks