^^ is that right? Pfft
1/12/12
Rope pulldowns
15 x 25
10 x 30
10 x 30
8 x 35
Incline DB curls ss OH tricep extension
7 x 15 ss 12 x 10
7 x 15 ss 10 x 12.5
7 x 15 ss 10 x 12.5
8 x 15 ss 10 x 12.5
Preacher machine ss reverse rope pulldowns
16 x 80 ss 30 x 25
15 x 95 ss 25 x 30
15 x 95 ss 20 x 35
12 x 95 ss 20 x 35
Reverse bb curls ss single arm push downs
10 x 20 ss 10 x 30
12 x 20 ss 10 x 30
12 x 20 ss 10 x 30
Comments
Fuarrrr, got awesome pumps this morning....loved it!
Feeling full..
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Thread: Football training log
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11-30-2012, 01:50 PM #631
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12-02-2012, 02:50 PM #632
3/12/12
Incline DB press with fat grip
8 x 35 (PB)
8 x 35
8 x 35
6 x 35
Chins
13 (PB)
10
9
8
Decline presses with fat gripz
5 x 40
7 x 40
6 x 40
6 x 40
DB row
6 x 40
6 x 40
6 x 40
6 x 40
Pec Deck
10 x 75
10 x 75 with drop set
10 x 75 with crazy drop set
HS High Row
8 x 3PPS
8 x 3PPS
6 x 3.5PPS + drop set til complete failure
Trap 3 raise
12 x 3
11 x 3
12 x 3
Comments
PB with the inclines, and chins, was feeling pumped as fuk which was nice
Declines were down from last week but all well..
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12-03-2012, 01:49 AM #633
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12-03-2012, 03:29 PM #634
Hahaha I also don't really like the pumped feeling!
I wanna do a strength phase next with all main lifts at 3 reps..
Thanks, I've got rest, training and nutrition pretty spot on so seein some good growth..
Fat things are ok, I am just giving them a whirl to see if it improves grip since I haven't done many deads lately..
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12-04-2012, 02:18 PM #635
5/12/12
Bb split squats
6 x 65
6 x 65
6 x 65
10 x 65 (pr)
Single leg Seated ham curl
8 x 25
Kneeling ham curl
8 x 31.25
8 x 31.25
8 x 31.25
DB lunges
6 x 32.5
6 x 32.5
6 x 32.5
6 x 32.5
GHR (arms crossed)
8
8
8
10 (last two hands behind legs)
Seated Calf push
15 x 80
20 x 80
20 x 80
20 x 80
20 x 80
Standing calf raise
8 x 185
8 x 185
8 x 185
Comments: great session!!
Feeling strong as, nutrition has been perfect all week, eating lots of clean foods....and I mean lots
Chicken salad for lunch with a friend today. Then dinner tonight..
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12-05-2012, 01:23 AM #636
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12-05-2012, 01:44 PM #637
Thanks @aussieboi
6/12/12
Push press
5 x 70
3 x 80
3 x 80
1 x 85 (PR)
0 x 85
5 x 70
DB OHP
12 x 25
9 x 25
6 x 25 (LOL)
8 x 25
HS shrugs/swinging side raise/explosive upright row/Rear delt
10 x 160 ss 7 x 20 ss 10 x 45 ss 10 x 54
8 x 180 ss 7 x 20 ss 10 x 45 ss 8 x 54
8 x 180 ss 7 x 20 ss 10 x 45 ss 8 x 54
Comments
Bestttt, love shoulder days, push press was ok, always feels a bit weird until you're in the groove...
Off to Perth tomoz!
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12-09-2012, 04:05 PM #638
8/12/12
'Arms day' with a friend in Perth (Fitness First)
Was a good workout and I was sore the next day!
Exercises included:
DB incline curls
Preacher curls
Reverse st8 bar curls
Bw dips
DB skull crushers
Reverse tricep pulldowns
Hanging leg raises
10/12/12
Incline DB Press
8 x 35
6 x 37.5
6 x 37.5
6 x 37.5
Chin-ups
12
Weighted chins
5 x 22.5
5 x 22.5
5 x 22.5
Decline press
5 x 40
8 x 40 (PR)
6 x 40
6 x 40
DB row
6 x 40
6 x 40
6 x 40
6 x 40
Pec deck
10 x 77.5
8 x 77.5
8 x 77.5
Bcube
10 x 55
8 x 55
8 x 55
Decline sit-ups ss trap 3 raise
15 ss 10 x 3
15 ss 10 x 3
15 ss 10 x 3
Comments:
Nice big chest and back session, chin-ups climbing, not bad for weighing 95kg!
Starting a mini cut at the start of Jan ready for footy season...should be between 6-8 weeks..need to get below 90..
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12-11-2012, 03:19 PM #639
12/12/12
Legs
Single leg squats
5 x 70
6 x 65
6 x 65
8 x 65
Kneeling ham curls
6 x 32.5
8 x 32.5
7 x 32.5
8 x 32.5
Slow Squats
5 x 70
5 x 90
5 x 90
5 x 90
GHR
8
10
10
10
Seat calf push
15 x 120
15 x 120
15 x 120
15 x 120
Comments:
Fell over during the split squats, sucked pretty bad and made a lot of noise...
Allwell, eating a lot today as it was leg day!!
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12-12-2012, 02:21 PM #640
13/12/12
Push press
8 x 60
4 x 75
3 x 80
1 x 85
1 x 85
4 x 75
Strict DB OHP
10 x 25
9 x 25
8 x 25
9 x 25
HS Shrugs ss Side raises
6 x 120 (different machine) ss 5 x 12.5
6 x 120 ss 6 x 12.5
10 x 160 (normal machine) ss 6 x 12.5
10 x 160
10 x 160
Rear delt fly machine
8 x 56.5
10 x 56.5
10 x 56.5
Upright row, explosive
8 x 50
8 x 50
10 x 50
Comments
Nice big session...shoulder strength climbing well which is good...
Weight would be around 94kg now I would say
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12-12-2012, 10:19 PM #641
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12-13-2012, 05:14 PM #642
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12-13-2012, 10:49 PM #643
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12-15-2012, 12:59 AM #644
14/12/12
Remidail and back
5 remedial exercises x 3 sets
Hammer pulldowns
10 x 60
10 x 70
10 x 80
10 x 80
Straight arm pulldowns
10 x 35
10 x 35
10 x 35
HS hi row
12 x 2PPS
12 x 2PPS
12 x 2PPS
Comments:
More of a rest day than anything...an a small back pump
15/12/12
DB curls ss tricep pushdowns ss reverse bb curls ss machine dips
6 x 17.5 ss 12 x 35 ss 12 x 20 ss 8 x 80
6 x 17.5 ss 12 x 35 ss 10 x 20 ss 8 x 80
6 x 17.5 ss 10 x 40 ss 10 x 20 ss 8 x 80
6 x 17.5 ss 12 x 35 ss 10 x 20 ss 8 x 80
Reverse rope pulldowns ss single rope curls ss DB overhead extension ss DB shrugs
15 x 35 ss 5 x 25 ss 6 x 10 ss 10 x 30
15 x 25 ss 5 x 25 ss 10 x 10 ss 10 x 32.5
15 x 25 ss 5 x 25 ss 6 x 12.5 ss 10 x 40
15 x 25 ss 5 x 25 ss 6 x 12.5 ss 10 x 40
Comments
Smashed this out in 40 minutes...was a nice good workout...
Tomoz I am going to get up early and go do a heavy leg workout...which will probly include squats and maybe deads...we wil see.
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12-16-2012, 06:49 PM #645
16/12/12
Random leg session
Squats
6 x 100
3 x 120
3 x 120
3 x 120
6 x 100
Ham curl
8 x 50
6 x 50
6 x 50
8 x 50
7 x 50
Slow leg press with no pauses
10 x 100
10 x 100
15 x 100
6 x 100 (lower back fatigue)
Calf push
15 x 120
12 x 120
15 x 120
Single leg calf push
10 x 120
10 x 120
10 x 120
Comments
Great session. Squats felt solid as...especially since it's the first time I've done them in 2 months really.
17/12/12
Chest and back
Incline DB press
13 x 30
6 x 40
4 x 40
5 x 40
Weighted Chin-ups
12 x bw
4 x 25
4 x 25
4 x 25
Barbell bench
5 x 80
5 x 90
3 x 100
2 x 100 + 8 x 60
DB row
5 x 44
5 x 44
5 x 44
5 x 44
Pec deck ss rear delt machine ss trap 3 raise
10 x 77.5 ss 8 x 56.5 ss 10 x 3
10 x 77.5 ss 10 x 56.5 ss 10 x 3
10 x 77.5 ss 10 x 56.5
Comments:
Massive session
Bench is equal with my old Pr...but I don't think I used to touch my chest...which I did this time so sorta a PR
Was shaking for quite a bit after it and have been feeling great...
Football trainin tonight...the last of the year
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12-16-2012, 08:56 PM #646
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12-16-2012, 09:25 PM #647
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12-16-2012, 09:33 PM #648
- Join Date: Apr 2012
- Location: Adelaide, South Australia, Australia
- Posts: 1,340
- Rep Power: 2268
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12-16-2012, 09:47 PM #649
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12-16-2012, 09:59 PM #650
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12-18-2012, 02:05 PM #651
Yep....leave the power stuff for squats I say....
@pervy: thanks for dropping by mate
@MS530: yeah buddy
19/12/12
Push press
5 x 60
3 x 80
3 x 80
1.5 x 80 (nearly lost balance so I let it drop)
Strict BB OHP
6 x 60
5 x 60
4 x 60
Seated DB OHP
10 x 25
8 x 25
9 x 25
10 x 25
Deadlifts
5 x 130
5 x 150
4 x 170 (PR)
4 x 170
Decline crunches ss DB shrugs ss side raises
20 ss 10 x 42 ss 6 x 12.5
20 ss 10 x 42 ss 6 x 12.5
20 ss 10 x 42 ss 6 x 12.5
Comments
Was supposed to be leg day today but they were still sore from both footy training and legs on Sunday...so I did shoulders and deads.
Wasn't going to do deads but threw them in and got a PR which was nice..
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12-19-2012, 01:37 AM #652
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12-19-2012, 10:20 PM #653
Yep...workin right through brother..
How about u??
20/12/12
WG pull-ups ss tricep pushdowns
10 ss 15 x 30
10 ss 8 x 40
8 ss 8 x 40
Hammer pulldowns ss rope overhead extensions
6 x 90 ss 10 x 42.5
8 x 80 ss 10 x 42.5
8 x 80 ss 10 x 42.5
8 x 80 ss 10 x 42.5
8 x 80 ss 10 x 42.5
Straight arm pulldowns ss machine dips
5 x 40 ss 8 x 80
8 x 35 ss 8 x 80
10 x 35 ss 8 x 80
Machine rows ss machine tricep extensions
10 x 105 ss 10 x 30
10 x 105 ss 10 x 30
10 x 135 ss 10 x 30
Comments
Maddddd pump, was feeling good all day!!
Pretty much a bodybuilders routine today...Last edited by TheProgressiveOne; 12-20-2012 at 03:28 AM.
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12-20-2012, 06:50 PM #654
21/12/12
DB bench ss Hammer curls
20 x 32.5 ss 8 x 20
8 x 40 ss 8 x 20
5 x 45 ss 8 x 22.5
5 x 45 ss 6 x 25
Weighted dips ss preacher DB
5 x 20
5 x 40 ss 8 x 15
5 x 40 ss 8 x 15
5 x 40 ss 8 x 15
Cable crossover ss reverse DB curls
10 x 30 ss 8 x 12.5
10 x 30 ss 8 x 12.5
10 x 30 ss 8 x 12.5
Comments
Not a bad routine that i made up on the spot...
nearly christmas time.
Probly about due for a leg day tomoz....Will do traditional stuff including split squats, dumbell lunges, GHR and a few other movements.
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12-22-2012, 03:26 PM #655
22/12/12
Squats
4 x 100
4 x 110
4 x 120
3 x 125
2 x 125
Glute ham raises (stopping at 45degrees up to keep constant tension)
8
6
6
6
6
Kettlebell lunges
20 x 16
20 x 16
2 x 16 (started cramping real bad)
Seat calf push
20 x 120
20 x 120
15 x 120
15 x 120
15 x 120
15 x 120
Seat calf raise
6 x 50
6 x 50
6 x 50
6 x 50
Comments
Good squatting, bettered last week which is good...
However hammies cramped real hard and were super tight all day..rather than pushing It and injurin myself I stopped
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12-23-2012, 07:03 PM #656
24/12/12
Incline DB
10 x 35
7 x 40 (PR)
6 x 40
7 x 40
Chinups
12
5 x 25
5 x 25
4 x 25
Flat BP ss Incline flyes
15 x 60 ss 6 x 15
8 x 80 ss 6 x 15
6 x 80 ss 6 x 15
8 x 80 ss 6 x 15
DB Rows
8 x 40
8 x 40
5 x 45
5 x 45
trap 3 raise
10 x 3
10 x 3
10 x 3
Comments:
Really good session, pushed some good weights and getting up there.
New program next week which will be good...xmas tomoz! BIG MEALS!
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12-25-2012, 08:36 PM #657
26/12/12
Push press
5 x 72.5
2 x 82.5
3 x 82.5 (PR)
2 x 82.5
6 x 72.5
DB overhead press
10 x 32.5 (PR)
5 x 32.5
5 x 32.5
DB curls
10 x 15
10 x 15
10 x 15
DB overhead tricep extension
8 x 15
8 x 15
8 x 15
BB overhead tricep extension
10 x 30
10 x 30
10 x 30
Barbell reverse curls
6 x 30
6 x 30
6 x 30
Comments
Didnt have much time but still wanted to have a nice session...
Smashed some shoulder PR's which I am really happy about..my push presses have come such a long way and finally feeling them
Lifted in my home gym today so was weird getting used to things...ironically tho that's why I broke some records coz I forgot how much my barbells and adjustable DB weighed...then I remembered lol so was happy
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12-25-2012, 09:43 PM #658
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12-26-2012, 07:45 AM #659
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12-27-2012, 05:50 PM #660
28/12/12
Cheeky back session
HS high row ss WG Pull-ups ss DB row
12 x 80 ss 8 ss 8 x 25
10 x 80 ss 4 ss 8 x 25
10 x 80 ss 4 ss 8 x 25
10 x 80 ss 4 ss 8 x 25
Standing straight arm pulldowns ss v-bar pulldowns
10 x 35 ss 10 x 60
9 x 35 ss 10 x 60
9 x 35 ss 10 x 60
Comments:
Had 30 mins for a workout so smashed it.
Last 2 days I travelled halfway up Australia to pick up some gym equipment with my friend..
22 hours driving in 31 hours of life.
Consequently I had fuk all sleep and very limited nutrition over the past couple of days and wasnt going to workout this morning due to bein really tired...but I worked through it and was happy I did feeling good!Last edited by TheProgressiveOne; 12-27-2012 at 05:58 PM.
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