Thursday: I was too sore to do anything today really.
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Thread: Senior Year Soccer Training
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12-07-2012, 02:43 PM #61
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12-07-2012, 02:50 PM #62
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 absLast edited by JustinBowling; 12-07-2012 at 03:03 PM.
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12-08-2012, 07:48 PM #63
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12-10-2012, 12:19 PM #64
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.Last edited by JustinBowling; 12-10-2012 at 06:33 PM.
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12-11-2012, 01:37 PM #65
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12-12-2012, 01:18 PM #66
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.Last edited by JustinBowling; 12-12-2012 at 02:44 PM.
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12-15-2012, 08:50 AM #67
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12-15-2012, 08:53 AM #68
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12-15-2012, 08:55 AM #69
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 repsLast edited by JustinBowling; 12-15-2012 at 10:58 AM.
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12-17-2012, 11:09 AM #70
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12-17-2012, 11:11 AM #71
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
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12-17-2012, 11:53 AM #72
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12-19-2012, 01:34 PM #73
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.Last edited by JustinBowling; 12-19-2012 at 02:01 PM.
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12-24-2012, 05:50 PM #74
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12-26-2012, 04:18 PM #75
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12-26-2012, 04:19 PM #76
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12-26-2012, 05:05 PM #77
-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.Last edited by JustinBowling; 12-26-2012 at 06:16 PM.
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12-29-2012, 12:35 AM #78
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12-30-2012, 05:48 PM #79
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