Football training log

[TheProgressiveOne]

Ahhh ok like a stationary lunge??
Where do you feel it most?
Glutesy??

Yeah but you switch legs....so you have to explode back up to get ur feet together...

I feel it in the quads on the way down, but glutes, hammies and calves on the way back up...

I love them man and u don't need much weight at all..

[TheProgressiveOne]

20-9-12

1 hour runnin and kicking the footy

21-9-12

Front squats
3 x 80
3 x 90
2 x 100

Single leg kettle bell Romanians ss incline press
10 x 12 ss 20 x 12.5
10 x 16 ss 20 x 12.5
10 x 16 ss 20 x 12.5
10 x 16 ss 15 x 17.5

Glute ham raises ss seat calf raises
15 (PR) ss 12 x 30
10 ss 12 x 30
10 ss 12 x 30
10 ss 12 x 30

Hack squat (narrow stance)
8 x 20
8 x 40
15 x 40

Comments
Hahaha check those GHR's Carnage I got 12 and said get 13, get 14, get 15!!

The next three sets I did them with hand behind my head...TOUGH AS!!

Hack squats at the end were good...really slow down, pause, then explode back back!!

Glad to be able to front squat without my shoulder hurting.

[TheProgressiveOne]

21-9-12

1 hour kick of the footy
Mainly shooting for goals

[TheProgressiveOne]

22-9-12

Back, biceps and triceps

Hi hs row
10 x 1pps
10 x 2pps
10 x 2pps
10 x 2pps

Cg cable row
10 x 60
10 x 60
10 x 60
10 x 60

Hammer curls
10 x 10

Rope pulldowns
10 x 25
10 x 25
10 x 25

Skulls
10 x 25
10 x 25
12 x 25

Tricep pushdowns
10 x 30
10 x 35
10 x 35

Ezbar cable preacher curl
10 x 30
10 x 30
10 x 30

Dumbbell curl
10 x 12.5
10 x 12.5
10 x 12.5

Cable curls with arms up
10 x 15
10 x 15
20 x 15

Comments
Hit arms with my work friend...was good fun and they're very sore now!

[nwskier]

Nice volume on those last workouts! good news on the 100kg fronts and i'm loving the supersets

GHR PR - bad ass!

[TheProgressiveOne]

Nice volume on those last workouts! good news on the 100kg fronts and i'm loving the supersets

GHR PR - bad ass!

Lol bb focused workout

[carnage1985]

Great GHRs brah very jelly!!

And huge volume on arms good stuff bro!!

[TheProgressiveOne]

Great GHRs brah very jelly!!

And huge volume on arms good stuff bro!!

Hahaha it's on brother! Race ya to 20 of them

Yeah I trained with a friend who is a lot bigger and we punished them! Everyone loves pumping the guns right??


24-9-12

Deadlifts
5 x 110
5 x 130
5 x 150
4 x 150
1 x 170 (just wanted to see how it felt)
5 x 110
5 x 110
5 x 110
5 x 110
5 x 110

Push/pull cable exercise
10 x 20
10 x 25
10 x 25
10 x 25

Db incline
15 x 15
20 x 15
20 x 15
22.5 x 10
25 x 10

Cg cable row
10 x 65
10 x 70
10 x 70
10 x 70

Rotator cuff and shoulder rehab exercises..

Comments:
Great session!! Loving the speed work on the deads afterwords

The 170 was fairly good, grip gave out so couldn't hold it...but came up fairly fast...close to my max tho I would say...

The rest of the workout was good also and I'm feeling good

[TheProgressiveOne]

Had my first legitimate session with a PT tonight....was with my new friend from the gym who really knows his stuff...over the next 6 weeks all I get to do is very light mobility work!! But we're going to bulletproof my knees, and improve my athletic ability

Which means diet must be near on perfect to maintain my current size, def going to buy chicken and broccoli and have that pretty much every meal.

Also got bf done and I'm 14.8 ! Fatttt

[carnage1985]

Waddup

How's the new diet day 1?

[TheProgressiveOne]

Waddup

How's the new diet day 1?

Hahaha I had a comp last night bro, but I won so its all good! It's 10 hours on and I'm still super full...I don't think I will eat until 12 or even 3 o'clock today!!

How's things with u bro??

[TheProgressiveOne]

So I have a new program and it will be a little tricky to understand but i think most of the movements can be googled if required.

26/9/12

Forward Fire Hydrants (mobility)
Reverse Fire Hydrants (mobility)
External Rotations against wall (mobility)

Split Squats (6 inch high box)
12
12
12
12

Trap 3 raises (mobility)
20
20
20

Poliquin Step ups ss flat db press with twist
10 ss 10 x 12.5
10 ss 10 x 12.5
10 ss 10 x 12.5

Comments
Although this program is very short, it killed me!!
Its working a lot on the stabilisers and will really help my weaknesses
i will do it for the next 5 weeks.

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26/9/12

1 Hour kick of the football, running, marking, goal shooting
30 minute bike ride to work and home


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27/9/12

30 minute ride to work and home

Upper B

Forward Fire Hydrants (mobility)
Reverse Fire Hydrants (mobility)
External Rotations against wall (mobility)

Incline DB Press with twist
12 x 12.5
12 x 12.5
12 x 12.5
10 x 12.5
10 x 12.5

Single Arm Seated Row with rotation and pause
12 x 15
12 x 15
12 x 20
10 x 25
10 x 25

Single Arm Trap 3 raise (mobility)
15
15
15
15

One arm rows with DB's with twist
10 x 20
10 x 20
10 x 20
10 x 20

Lat Scapula pulls with pause
10 x 40
10 x 40
10 x 40

Stir the pot on Swiss ball
1 minute
1 minute
1 minute

Comments
While it looks easy, working on mobility is actually very taxing and intense!
This was the first official day of my 1 month program!

[carnage1985]

Going good.
So busy!!

So is this the footy program brah??
Def need to google this stuff!!!!!

[TheProgressiveOne]

Going good.
So busy!!

So is this the footy program brah??
Def need to google this stuff!!!!!

This is just the first phase bro, working on mobility so i can smash things properly in 5 weeks..

No more parallel squats (must be full), snatches, snatch grip deads, hamstring work...heaps of interesting stuff

Will keep you in the loop bro

[scott_donald]

looking good... now you can see the kind of stuff i try and do...

[TheProgressiveOne]

Yes I can...

I will be doing a more regular program in a few weeks, just need to get the mobility first! And strengthen my weak muscles!

28/9/12

Forward Fire Hydrants (mobility)
Reverse Fire Hydrants (mobility)
External Rotations against wall (mobility)

Split Squats (6 inch high box)
15
16
16
15 x 5kg
15 x 5kg

Ham curl with toes stretched out
10 x 35
12 x 35
8 x 40
8 x 40
8 x 40

Poliquin squat
15
15
20
20

Hypers with 4 sec pause
8
8
8
8

Standing calf raise (super slow)
12 x 125
12 x 125
12 x 125

Comments
Not too bad, these workouts are taking a long time however as the first 20 mins are used up with mobility work...

Will start timing rest periods soon..
The split squats are sooo hard!!

Arms workout tomoz!

[scott_donald]

haha... simple and works... Splits are fun...

Arms in an athletes program - hmmmm....

[TheProgressiveOne]

haha... simple and works... Splits are fun...

Arms in an athletes program - hmmmm....

It's to maintain size in arms while this light/remedial phase is completed...

28/9/12

Yes I can...

I will be doing a more regular program in a few weeks, just need to get the mobility first! And strengthen my weak muscles!

28/9/12

Forward Fire Hydrants (mobility)
Reverse Fire Hydrants (mobility)
External Rotations against wall (mobility)

Split Squats (6 inch high box)
15
12 x 10
10 x 12.5
10 x 17.5
10 x 17.5

Ham curl with toes stretched out
8 x 40
8 x 40
8 x 40
8 x 40
8 x 40

Cycle DB squats (squatting down, coming halfway back up and squatting again)
10 x 10
8 x 17.5
8 x 17.5
8 x 17.5

Hypers with 4 sec pause
7
7
7
7

Seated calf raise (super slow)
12 x 20
12 x 30
12 x 30
12 x 30 + drop set

Comments
No not a type0!! I hit legs twice today coz I wanted to destroy myself....mission success btw, can hardly move!!

Arms workout tomoz!

[carnage1985]

Double workout!

Animal.
smash those arms brah...

[TheProgressiveOne]

Thanks Carnage brah.

Arms were successfully smashed!

29/9/12

Forward Fire Hydrants (mobility)
Reverse Fire Hydrants (mobility)
External Rotations against wall (mobility)

Db curls
4 x 15 + 2 x 17.5 + 2 x 20
Tri push downs
4 x 30 + 2 x 35 + 2 x 40

Db curls
4 x 15 + 2 x 17.5 + 2 x 20
Tri push downs
4 x 30 + 2 x 35 + 2 x 40

Db curls
4 x 15 + 2 x 17.5 + 2 x 15
Tri push downs
4 x 30 + 2 x 35 + 2 x 40

Db curls
4 x 15 + 2 x 17.5 + 2 x 15
Tri push downs
4 x 30 + 2 x 35 + 2 x 40

Reverse ezbar curl ss fat grip hammer curl ss ezbar curl
10 x 25 ss 10 x 10 ss 8 x 25
10 x 25 ss 8 x 10 ss 8 x 25
8 x 25 ss 6 x 10 ss 6 x 25
8 x 25 ss 5 x 10 ss 6 x 25

Chin crushers ss rope pulldowns ss close grip push-ups onto bench
10 x 25 ss 12 x 20 ss 8
10 x 25 ss 10 x 20 ss 6
10 x 25 ss 12 x 15 ss 6
10 x 25 ss 10 x 15 ss 6

Comments
Prolly goin to get a lot of crap from Scott over this arm workout lol..it's long and high reps but it's good to mix it up!

Was working out wit a friend so he pushed me nice and hard..

It's now Sunday and im actually sore

[Pervy]

Damn, must have got a crazy pump from those curl supersets.
Have you noticed good improvement using the fatgrips?

[TheProgressiveOne]

@Pervy: That was the first time I've ever used them bro. They felt weird but will be ok hopefully...

Really want my shoulder to get better this week so I can start going heavier on chest and actually work my shoulders!

30-9-12

Football kicking practice, running, jumping, marking and goal smashing..def improving my technique!

[calmlikewind]

so weird lol...... ever since i stopped logging and been nursing my injuries you are getting more into mobility exercises and stretches as well, well done mate! i have better ROM and flexibility in most movements compared to a while ago now

[TheProgressiveOne]

so weird lol...... ever since i stopped logging and been nursing my injuries you are getting more into mobility exercises and stretches as well, well done mate! i have better ROM and flexibility in most movements compared to a while ago now

As I get more serious about my football I can see the importance of range of motion! And also injury prevention!

1/10/12

Forward Fire Hydrants (mobility)
Reverse Fire Hydrants (mobility)
External Rotations against wall (mobility)

Flat DB press (fat grips)
12 x 15
12 x 17.5
12 x 17.5
10 x 20
10 x 20

Bcube pulldowns with twist
12 x 40
12 x 40
12 x 40
10 x 45
10 x 45

Yraises
15
15
15
15

DB rows with twist and pause at top
10 x 20
12 x 20
12 x 20
12 x 20

Cable Scapula retractions with 4 sec pause
10 x 40
8 x 50
8 x 50
8 x 50

Comments
Not too bad of a session at all!
Got a nice pump but looking forward to going heavier soon

[calmlikewind]

As I get more serious about my football I can see the importance of range of motion! And also injury prevention!

check out mobilitywod awesome stuff on there that fixed up most of my shoulder and hip imbalances!

[TheProgressiveOne]

Goddard! You bastards haha.

Cool sesh you gonna be cementing yourself in the As with this stuff!!

For me cardio begins tomorrow

I started a new diet this week which has basically no carbs (except one serving of sweet potato post workout)

I thought you weren't starting cardio until December??

@calmlikewind: ill have to check it out.

2/10/12

Mobility exercises as warmup

Elevated split squats
10 x 10
10 x 12.5
10 x 15
10 x 17.5
10 x 17.5

Ham curl with toes upwards
8 x 45
8 x 45
8 x 45
7 x 50
8 x 50

6 inch Poliquin squats
10
10

7 inch poliquin squats
10
10

Hypers with 4 second pause
10
10
10 (arms out front of head)
10 (arms out front of head)

Standing calf raise ss seat calf push
12 x 132.5 ss 15 x 80
12 x 132.5 ss 15 x 80
12 x 132.5 ss 15 x 80
12 x 132.5 ss 15 x 80

Comments
Had to work at 6...so I was in the gym at 4:30am love an early session!! Makes me feel good and happy to get it out of the way nice and early!

Although I had a terrible sleep!

Going for a kick of the footy tonight and diet is still going well...gotta stay strong and stick at it..4 days in with no cheating!

[TheProgressiveOne]

What does the toes upwards on leg curl do??

Sister called me fat so went for a bike ride/run.
Cardio just to keep fit not so much for fat loss.
twice a week at this stage at LISS.

Mirin the 4.30 sesh mate = dedicated
Now I've got the home gym I'm busting out sessions at all times ahaha!!

Usually that's where people are the weakest so it works on strengthening that up

Hahaha that's mean, but it will make preseason easier ay.

Went for a kick last night, my marking is really improving...

Hahaha yeah I love the morning sessions

[aussieboi901]

in man, u gunna post some more progress shots,
good luck

[TheProgressiveOne]

^^

I don't post pics very often but will most likely post some around Xmas or early December..

4/10/12

25 minute cycle to work

15 minute mobility warmup

Fat grip flat DB press
10 x 15
10 x 20
10 x 20
10 x 25
10 x 25

One arm cable rows with pause
10 x 20
10 x 20
10 x 20
10 x 15
10 x 15
10 x 15

Trap 3 raise
12
12
15
15

DB row with twist
10 x 25
10 x 25
10 x 25
10 x 25

Cable scapula retractions ss stir the pot
10 x 50 ss 60 sec
10 x 50 ss 60 sec
10 x 50 ss 60 sec

Comments
Freakin annoyed...so hard to retract the scapula and get control over it!!
My program designer keeps telling me chest up and shoulders back, but it's hard and I feel bad for letting him down..so I'll keep trying

[TheProgressiveOne]

This post will be bout my diet lately.

So on 29/9/12 I saw a nutritional expert who has helped design an eating plan to help me get down to 10% (currently 14.8%)

Basically it's 6-7 meals a day, practically no carbs, high protein, high fat.

Normal meal
200g chicken breast + 2 cups beans
Or
150g grilled fish + 2 cups broccoli

Post workout meal
200g steak + asparagus + broccoli

Foods I'm allowed:
Protein
Chicken
Fish
Roo
Steak
Eggs

fats
Avacado
Extra Virgin olive oil
Coconut oil (smells awesome)


vege and fibre
Basically if its green it's good to go..

Foods I'm not allowed
Sauces
Dairy
Sugars
Carbs
Potatoes
Rice
Starchy carbs
Fruit
Salt
Most spices
COKE ZERO OR NO SUGAR ENERGY DRINKS!!

This will keep going for the next 9 days, then I will start introducing different foods back in, one at a time to see how my body reacts...

I envisage it will take me around 8 weeks of healthy eating to get from 14.8% down to 10% but I've been really strict and have not cheated one bit so far...
32 meals down, 32 meals perfect nutrition!!