I am 16 yars old and i training soccer (about 8 years).
Now i have adductor pain and i training in the gym,before this i have achilles pain 
04.02.2010
pull ups 4x5 + 10kg
bench press 1x7 with 55kg 2x7 with 60kg 1x7 with 55kg
t-bar row 4x5 with 30kg
dips 4x12
one exercise for triceps and one for biceps 3x8
crunches (different variants)
05.02.2010
bench press 1x10 with 20kg 1x10 with 30kg 2x5 with 50kg 3x5 with 60kg
pull ups 3x5 + 12,5kg
millitary press 4x5 with 30kg
dumbbell row 4x5 with 20kg
reverse crunches 3x10
abwheel (from knees) 3x10
07.02.2010
bench press 1x10 with 20kg 1x10 with 30kg 2x5 with 50kg 4x6 with 60kg
millitary press 5x5 with 30kg
dips 4x12
sit ups 3x20
hanging reverse crunches 3x10
08.02.2010
reverse crunches 3x10
abwheel (from knees) 3x10
09.02.2010
pull ups 5x5 +12,5kg
dumbbell row 4x6 with 17,5kg
seated cable row 2x6 with 45kg 2x6 with 40kg
sit ups 3x20
hanging reverse crunches 3x10
11.02.2010
bench press 5x5 with 60kg
pull ups (different variants) 5x5 with 12,5kg
dips 4x12
dumbbell row 4x6 with 17,5kg
13.02.2010
2 circuits (no rest,30 sec per exercise)
bench press 35kg
sit ups
seated cable row 25kg
3 min rest
2 circuits (no rest,30 sec per exercise)
lat pulldown 25kg
dumbbel shoulder press 2 dumbbells x 5kg
hanging reverse crunches
3 min rest
pull ups 2x8 1x6
dips 3x10
Hyperextensions 3x15
16.02.2010
warm up 15-20min
jogging 15-20 min
sit ups and stretching
17.02.2010
warm up 15-20min
two exercise with ball
jogging 20-25min
push ups 5x20
hyperextensions 3x20
leg raise 4x20
18.02.2010
warm up 15-20min
two exercise with ball
jogging 1x10 min 1x12min 1x14min
push ups 4x25
sit ups 3x20
15-20min stretching
19.02.2010-soccer training
20.02.2010-soccer match and adductor pain : (
before this i training in gym and light jogging becouse i had achilles pain
23.02.2010
bench press 5x5 with 60kg
dumbbell row 3x5 with 20kg 2x5 with 22,5kg
dips-50 (23,15,12)
pull ups-50 (10,8,6,6,5,5,4,4,…)
25.02.2010
bench press 5x5 with 60kg
dumbbell row 5x5 with 22,5kg
dumbbell shoulder press 2x8 with two dumbbells x 12,5kg
pull ups 12,10,8
dips 15,15,12
27.02.2010
bench press 4x7 with 60kg
pull ups 4x6 with 12,5kg
triceps exercise 3x8 with 35kg
biceps exercise 3x8 with 20kg
upright row 3x8 with 20kg
01.03.2010
bench press 1x10 with 20kg 1x8 with 40kg 4x7 with 60kg
dumbbell row 2x6 with 25kg 2x6 with 22,5kg
shoulder press 3x6 with 2 dumbbells x 12,5kg
lat pulldown 3x8 with 40kg
04.03.2010
bench press 5x5 with 65kg
dumbbell row 5x5 with 22,5kg
shoulder press 3x8 with 2 dumbbels x 12,5kg 1x5 with 2 dumbbels x 15kg
seated cable row 1x6 with 45kg 3x6 with 50kg
06.03.2010
pull ups 5x5 + 15kg
bench press 5x5 with 65kg
pullover with dumbbell 3x12 with 15kg
one exercise for triceps 3x8 with 25kg
exercise for biceps 2x (6 reps with 5kg,6 reps with 7,5kg,6 reps with 10kg)
exercise for biceps 1x10 with 25 or 30kg
