Elliot Hulse sells a muscle-building oriented yoga programme - but I haven’t bought it so don’t know good it is. He is yoked and flexible though.
[quote]Jab1 wrote:
Elliot Hulse sells a muscle-building oriented yoga programme - but I haven’t bought it so don’t know good it is. He is yoked and flexible though. [/quote]
Thanks buddy. Ill check it out.
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Thursday, 27th March 2012.
TRAINING
AM
Chest and back at the gym
Rotator cuff warm up
Barbell bench press
Ramped up to my working set
5 x 100kg
5 x 100kg
5 x 100kg
4 x 100kg
5 x 100kg (been stuck on 100 for a few weeks now…)
Supersetted pull-ups with chin-ups, 40 second break between each set
5, 5
5, 5
3, 5
dumbell rows
3 sets of 10 using 35kg dBs (these were a bit heavy, next week I should drop the weight to 30kg)
dumbell flies
3 sets of 12 using 15kg dBs
seated rows
3 sets of 12
supersetted face-pulls and push-ups
3 sets of 12 reps each exercise
PM
Went to team soccer training tonight that was run by the assistant coach who doesnt like me, but Im not going to waste time going into details as he is not worth the internet space. Anway, was a good session, we warmed up, did some running(600m, 500m, 400m, 300m, 200m and then 100m), did some ball work and a game at the end. Was the first time I have done some running for awhile, and I managed to keep up with the younger guys… if only I was in full training, i would of smashed them around the track.
Ankle is feeling as good as it will probably get. I feel the running might of done it some good? Warmed it up before training and iced it for 10 minutes after.
DIET
7:00am; preworkout whey shake and instant coffee
8:30am; oats and berries, 4 eggs.
10:00am; protein bar and nuts
11:30am; tuna and flat white coffee
1:00pm; chicken caesar salad
3:30pm; protein ball and nuts
5:30pm; pretraining coffee, and couple tablespoons of natty pb
8:30pm; chicken, sweet potato, green string peas and 1 cups of rice, mid strength beer
10:00pm; will probably have some more natty pb before bed.
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Wednesday, 28th March 2012.
TRAINING
AM
Went for a bike ride. Was a nice morning. The ride was more intense than my past 2 rides with the pace really been picked up. Im feeling more comfortable on the road as the roads and traffic flow are becaming more familiar. Only did 22km, but I am feeling my bike fitness slowly returning. If I can keep riding 3-4 times a week, in about 4 weeks Ill be fit as fuck. Might even join a cycling club to push my limits.
PM
Took this afternoon off. Went for a frolick in the ocean. Im not too sore from the past days trainign, but apparently the ocean is meant to be good for recovery.
DIET
6:00am; preride coffee and 2 tablespoons of natty pb
8:00am; oats and berries, 5 boiled eggs, coffee
11:00am; pork belly, green beans, spinach and chick peas salad
1:00pm; protein bar, handful of cashews, 80% dark chocolate bar
4:00pm’ more cashews, coffee
6:30pm; large chicken and beef curry with about 4 cups of rice, midstrength beer
8:00pm; might have a protein shake?
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Thursday, 29th March 2012.
Was reading the latest nutrition article by Tim Henriques today, and it has occured to me that the excess amount of nuts and peanut butter I have been eating lately may be the reason why I havent noticed any fat loss even though I have slowly been ramping up my training. Im going to try and cut nuts and pb out for a few weeks and see what happens.
Saying that I am going to re-introduce white bread into my diet, just for a pre-workout meal… I like to have a slice of toast and jam before any session. Tonight we had a bonding session after soccer and I smashed a whole pizza, so today my nutrition gets an ‘F’.
TRAINING
AM
Legs at the gym
Agile 8 and some ankle warm-up stuff
Elevated back leg split squats
10 x bar each leg
10 x 30kg
10 x 40kg
7 x 50kg
7 x 50kg
7 x 50kg (still need to work on balance with my left leg, might have to practice these on another day aswell, even if its just bodyweight)
one leg deadlifts
3 sets of 10 using 40kg barbell
walking lunges
3 sets of 20 sets using 20kg dBs in each hand
didnt finish of with abs today, my session started late and I had to go do other things… although I iced my ankle while eating lunch
PM
Went to team soccer training tonight. Was ok, ankle was troubling me a bit, might have to move legs to another day when I dont have soccer. Training was pretty poor, lacking in intensity, too many guys there with poor skill and fitness level which ruins it for those who want to train hard and properly. Oh well, hopefully as the season progresses, those crap players slowly drop out? Sometimes I think maybe I should just take a year off and try something different such as road bike racing or bodybuilding?
DIET
8:00am; pre-training meal of oats and berries, 5 boiled eggs and smoked salmon
10:30am; post training 2 scoops of whey and gatorade
11:30am; baked salmon and sweet potato
1:00pm; spearmint milkshake from wendy’s
4:00pm; english muffin with jam
6:00pm; pretraining meal of english muffin with jam and coffee
8:30pm; ate a whole pizza after training in the club rooms with the new team, and 2 beers
*not the best nutrition today, but on a side note I have finally purchased a George Foreman, which will make steaks and chicken breasts much easier to prepare hopefully.
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Friday, 30th March 2012.
Hey hey hey bird watchers!
Today’s update is a little earlier as tonight Im flying back to my home town for the weekend. Hopefully I dont eat and drink too much as I revisit family and friends! Planning to get a track/sprint session in and maybe revisit my old yoga studio.
TRAINING
AM
Went for a 26km bike road by myself. Felt a bit tired and didnt really push myself to any limits. I really do need to join a group so that I have someone to push myself. My work colleague just brought a new bike today, so Ill have someone to ride with soon. He isnt as fit as me, but it will be good to ride with someone else on days when there is lacking motivation.
Achilles is still a little sore. Iced my foot after the ride. Not too sure how I am going to work around this one… need to find time to go visit a podiatrist… but Im going to look for a sport orientated one, not someone who will tell me to rest for 2 weeks and take it easy.
DIET
6:00am; pre-ride english muffin and jam, and instant coffee
8:30am; oats and berries, 5 boiled eggs, smoked salmon
11:00am: low carb protein bar
12:30pm; salmon and mixed veges
2:00pm; chicken teryiyaki and salad, flat white coffee
4:00pm; protein ball, licorice, 10 cashews (not the usual 50+)
6:00pm; chicken , mayo and salad sammich
8:00pm; might go out for a quick bite with the girl once I arrive home…??
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Monday, 2nd April 2012.
Well, you have all probably been thinking where have I been for the past 3 days? I flew back down to the city for a conference for work and caught up with my girlie. Did plan to get atleast a track session in, but all I did was wine and dine. Oh well, I suppose it gave the dodgy ankle a bit of a brake before I resume my training again… starting tomorrow with a bike ride.
TRAINING
nil.
DIET
Atrocious.
For the past 3 days I ate out for every meal and have probably drank a total of 4 bottles of red. Sometimes you just have to let your hair down.
Anyway, I had my fun… and now its time to turn it on.
Bird-style.
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Good work man.
Can I ask why you are after fat loss?? You’re cutting nuts and PB out, are you going to replace those calories?
[quote]Spidey22 wrote:
Can I ask why you are after fat loss?? You’re cutting nuts and PB out, are you going to replace those calories?[/quote]
Hey buddy,
I am trying to get a bit leaner, in an attemot to help with my endutance, speed and injury prevention. Last year I played socer weighing 100kg… yes I was powerful and strong, but I wasnt mobile or quick enough to keep up with the younger guys. This year I am aiming for my playing weigh to be more around thr 93-94 kg mark. Ofcourse I still want to be strong and powerful.
I am replacing the calories of the nuts to a certain extent by re-introducing white bread into my pre-workout meal. Im going to try to limit it to 2 slices of sourdough toast for pre-training.
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Tuesday, 3rd April 2012.
I purchased some new soccer boots on the weekend and got to try them out tonight in my PM session. My new asics boots have an extra 10mm added to the back heel(similar idea to oly lifting shoes) that is meant to reduce the strain on my achilles, which I have been having trouble with. Seemed to work ok, although I still have some work/healing to do…
TRAINING
AM
Went for a bike ride with my work colleague who just got his bike. I think I kind of inspired him to purchase a bike, which is kind of cool. We did an easy slow 30km. Had to ride slow so he could keep up… but atleast I learned some new routes around town that I can use on my own. Its going to take some time for him to get his bike fitness up to my level, so I think I do need to find some other cyclists closer to my level of fitness to ride with.
PM
Went to team soccer training. Was a bit better than usual. Consisted of warm up, some ball work, some running, shooting and small sided games. The running was 700m, 600m, 400m, 300m, 200, and 100m. I was able to keep up with the younger guys, although I do need to slowely work on my shorter sprints. Ankle feeling ok, still some irritation in the left achilles, although I feel its not getting worse. I suppose thats a good thing. But I do wish it starts to get better.
After training I iced my ankle.
DIET
6:00am; preride meal of coffee and 2 english muffins with jam.
8:00am; oats and berries, 5 boiled eggs, smoked salmon.
10:00am; low carb protein bar and coconut water
1:00pm; teriyaki chicken and salad, threw away the rice.
4:00pm; 2 bananas and a flat white coffee
6:00pm; pretraining meal of 2 sices of sourdough toast with jam and coffee.
9:00pm; used the George Foreman and made steak and sausages, and some spinach. Also had a couple of scoops of cookies and cream icecream. Oops.
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good work mate, im following your log. I have been playing footy more recently after my hamstring injury, they havent pulled but feel alot shorter so im working on them.
Im still trying to lose some weight as i turn like a bus when im chasing wingers but losing my power. Legs always feel stiff and heavy which is a concern im looking into. I have also starting cycling as i bought a bike at the start of the year.
Keep it up i will be following for some extra info
oh and who do you support??
[quote]adrenalinx wrote:
good work mate, im following your log. I have been playing footy more recently after my hamstring injury, they havent pulled but feel alot shorter so im working on them.
Im still trying to lose some weight as i turn like a bus when im chasing wingers but losing my power. Legs always feel stiff and heavy which is a concern im looking into. I have also starting cycling as i bought a bike at the start of the year.
Keep it up i will be following for some extra info
oh and who do you support?? [/quote]
Welcome to the cage. We go hard.
Sorry to hear about your hamstrings. I would recommend you get busy with RDLs.
It can be tricky mixing lifting with football, as you dont want to get too heavy, or you do lose a bit of agility.
What bike did you buy? I have a road bike and I love it. As you have been reading I have slowly been getting back into it… but from previous experience I know it can have a great effect on your cardiovascular fitness.
I dont really follow any particular team, although I like tottenham and bayern munich at the moment. My favourite players are Robben, Modric and Manicon.
What position do you play? Do you have a training log? Feel free to give me any tips/advice along the way.
Bird.
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Wednesday, 4th April 2012.
TRAINING
AM
Chest and back at the gym
Warm up including rotator cuff warm up
Flat barbell bench press
Ramped up until my working set
3 x 100kg
3 x 105kg
3 x 105kg
3 x 110kg
2 x 110kg (was aiming for 3, but failed)
Supersetted pull-ups with chin-ups
5,5
5,5
4,5 (last set felt better than it usually does…)
dumbell rows
3 sets of 12 using 30kg dB
dB flyes
3 sets of 12 using 15kg dB (good pump)
supersetted seated rows with straight leg raises
3 sets of 12 with pause at the end point
supersetted face-pulls and push ups
3 sets of 12 reps each
Overall session was good, Im feeling stronger, although saying that I think its time I shake up my routine… Im thinking of maybe trying some German Volume training in a few weeks time.
PM
Agile 8 plus a few more agility moves.
I had then planned to go for a dip in the ocean, but the seas were wild and the tide was coming in… I didnt want to get in incase I got swept away in a rip. There was also no one else in the water or at the beach. So I went home and iced the ankle.
DIET
6:30am; pretraining meal of 2 slices of sourdough toast and jam, and a coffee
8:30am; oats and berries, 4 boiled eggs, smoked salmon and coffee
10:30am; low carb protein bar and coconut water
11:30am; pork belly, spinach, chick peas, and onion salad.
2:00pm; chicken and pineapple kebab
5:00pm; 1 piece of sourdough and jam, 1 banana and coffee.
8:00pm; chicken breast, green and yellow capsicum and mushroom stew over 1 cup of rice
9:00pm; just a little bowel of cookies and cream ice cream. 
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Thursday, 5th April 2012.
TRAINING
AM
This morning I was planning to go to the gym to do legs, but I woke up with a sore right hip. Nothing serious, but I didnt want to aggrevate it anymore with heavy ass leg weights. So I decided to go for a bike ride instead. Did a steady 30km. Can feel myself getting fitter, but I feel Im only 50% there. I need to find some hills to do some hill sprints. Iced my ankle after the ride for 10 minutes.
PM
Had team soccer training. Ankle didnt feel the best and I was lacking energy. Maybe it was the bike ride, although I ate big all day. Might have to consider taking AM off off, when soccer is the evening. Training was ok… did a warm-up, some team passing drills, and a 20 minute game at the end. Iced my ankle after training.
DIET
6:00am; preride meal of 3 slices of sourdough toast and jam, and coffee
8:30am; oats and berries, 5 boiled eggs, gatorade
11:00am; chicken, mushrooms and capsicum stew over 1 cup of rice
12:30pm; low carb protein bar, handful of mixed raw nuts, coffee
3:00pm; chicken kebab and spearmint milkshake
5:30pm; pretraining meal of 3 slices of sourdough toast and coffee
8:00pm; steak and cevapi, 1 cup of rice, spinach and olive oil salad.
9:30pm; I think I will have some ice cream again
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Friday, 6th April 2012.
Today Im catching the plane back home to see the family for easter etc. Will also be meeting up with the soccer team on Monday for our first game. Its a knock-out cup game and will be our first competitve game for the season. I wil have to modify training leading up to Monday to ensure I am fresh for the game.
My achilles tendonisis is still bothering me… thinking I will go see a podiatrist next week for an opinion, and I will consider having weekly massages, maybe acupuncture and taping of the ankle. Might have to consider losing 3-4kg of weight?
TRAINING
PM
Went for a 22km bike ride by myself. Last half of the ride was against the wind and I was running out of “puff”. Im happy that I made it out onto the road… today was hectic with packing and cleaning my apartment etc, it can be easy to get slack for 1-2 days and let my fitness slide. After the ride I iced the ankle.
DIET
7:30am; oats and berries, 4 boiled eggs
10:00am; 3 pieces of sourdough toast and jam
11:00am; red grapes and handful of raw cashews
12:30pm; chicken breast, capsicum and 1 cup of rice
2:00pm; chicken breast, capsicum and 1 cup of rice, 1 glass of chocolate milk
4:00pm; chicken, tomato, mayo sammich, hot chocolate
6:30pm; will be meeting up with the girlie… probably go out for steak and some vino…
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[quote]theBird wrote:
Friday, 6th April 2012.
Today Im catching the plane back home to see the family for easter etc. Will also be meeting up with the soccer team on Monday for our first game. Its a knock-out cup game and will be our first competitve game for the season. I wil have to modify training leading up to Monday to ensure I am fresh for the game.
My achilles tendonisis is still bothering me… thinking I will go see a podiatrist next week for an opinion, and I will consider having weekly massages, maybe acupuncture and taping of the ankle. Might have to consider losing 3-4kg of weight?
TRAINING
PM
Went for a 22km bike ride by myself. Last half of the ride was against the wind and I was running out of “puff”. Im happy that I made it out onto the road… today was hectic with packing and cleaning my apartment etc, it can be easy to get slack for 1-2 days and let my fitness slide. After the ride I iced the ankle.
DIET
7:30am; oats and berries, 4 boiled eggs
10:00am; 3 pieces of sourdough toast and jam
11:00am; red grapes and handful of raw cashews
12:30pm; chicken breast, capsicum and 1 cup of rice
2:00pm; chicken breast, capsicum and 1 cup of rice, 1 glass of chocolate milk
4:00pm; chicken, tomato, mayo sammich, hot chocolate
6:30pm; will be meeting up with the girlie… probably go out for steak and some vino…
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Good luck on your first game. How bad does the season effect your lifting gains??
[quote]Spidey22 wrote:
Good luck on your first game. How bad does the season effect your lifting gains?? [/quote]
Well, lifting gains are definatley limited during the season due to the cardio and conditioning work I will be doing. I often find I change my lifting program every 8 weeks or so, as it doesnt take mt long to reach my maximum lifting weight… ofcourse if I wasnt doing so much cardio/conditioning I would be pulling bigger numbers, but the lifting is there to complement my other training.
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Saturday, 7th April 2012.
Happy birthday to me, happy birthday to me, happy birthday to birdddyyyy, happy birthday to me!!!
Thats right bird-watchers, I turned 30 today. Didnt think it would happen to me but it has. And look at me… still playing soccer, still lifting and still kicking ass!!
TRAINING
PM
First part: Skill session with the ball. Juggling, dribbling with the ball, passing and receiving to the wall. Was feeling a bit flat… but I suppose that might be related to my birthday diet!! Was using my new boots, which I still need to get used to. The extra 10mm in the heel seams to help the achilles but it has effected the quality of my touch and will take time to adjust. Finished part 1 with 10 20m sprints with the ball.
Second part: Shoulders at the home gym…
Warmed up with broomsticks and rotator cuff stuff.
Standing military press
6 x 50kg
6 x 50kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg (these felt strong and explosive!)
Standing dumbell shoulder press
3 sets of 8 using 22.5kg dBs
Chin-ups
Wanted to do these weighted but due to the chin-up bar been situated on my “power station”, I could not hold a dumbell between my legs without it clanging into my “power station”. So instead I did 3 sets of 8 with bodyweight.
DIET
Well it is my birthday… so ill eat what I want to. Didnt start well… woke up at 5 in the morning to take my girly to the airport and decided to finish the icecream that was for desert the night before…
5:00am; 250ml of cookies and cream icecream
10:00am; handful of walnuts and coconut water
10:30am; 2 eggs, mushrooms and beans, and a coffee
12:30pm; 3 hot cross buns
3:00pm; 4 boiled eggs and a handful of pine-nuts.
6:00pm; 2 bowls of chicken soup, t-bone steak, coleslaw salad
6:20pm; one bottle of red wine
8:00pm; probably some beer…
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Sunday, 8th April 2012.
Happy Easter bird lovers!
Well today I spent the day at my folks place. Decided to have a day off, and hopefully I wake up fresh for tomorrows cup game. We have little knowledge on our opponents tomorrow. I am in town visiting family for easter at the moment, but most of my team mates will be making the 5 hour bus ride tomorrow. The travelling surely makes us the underdogs for tomorrows game. We also dont have a full strength team and the preseason has been short. Im not too sure what position I will be put in… but Im hoping the ankle hold up and I put in a good perfomance.
TRAINING
nil.
DIET
7:00am; oats and berries, 4 boiled eggs, coffee
10:00am; 1 can of tuna
11:30am; handful of almond
2:00pm; Easter lunch; included roast lamb, pototos, sweet potatos, beans etc etc
3:30pm; small sloce of apple pie and 1 scoop of ice cream
7:00pm; left over chicken soup and small plate of left overs from lunch
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Happy belated Birthday my friend. Wow, you are 30? I had no idea! I’ve never seen your face so I always assumed you were in your mid-30’s. lol Have a great Easter.