The Bird Cage 2. Aviar Dreams

Training Training Logs
81

MOTIVATION

“My ankle hurts”… “I work too hard”… “Why are these hills so steep”… “My legs are full of lactic acid”… “Im cold”…

The above are the thoughts that ran through my mind on a cold wet dark evening, as I was riding my bike. For whatever reason the usual endodorphins werent working.

And then just ahead of me I could see the lights of a bunch of cyclists. I had eventually caught up with them as we were climbing a steep hill. There was a particular rider at the back of this group that was struggling to keep up on the hill.

As I got closer to the group, I had then noticed that the rider at the back of the group, had a prostheitc lower leg. I backed off and watched with amazement as the cyclist refused to let the hill beat him, as his determination and will power allowed him to keep up with the other cyclists. He wasnt going to let his disability beat him…

And then my legs no longer hurt…

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Liking that motivation bro.

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[quote]theBird wrote:

MOTIVATION

“My ankle hurts”… “I work too hard”… “Why are these hills so steep”… “My legs are full of lactic acid”… “Im cold”…

The above are the thoughts that ran through my mind on a cold wet dark evening, as I was riding my bike. For whatever reason the usual endodorphins werent working.

And then just ahead of me I could see the lights of a bunch of cyclists. I had eventually caught up with them as we were climbing a steep hill. There was a particular rider at the back of this group that was struggling to keep up on the hill.

As I got closer to the group, I had then noticed that the rider at the back of the group, had a prostheitc lower leg. I backed off and watched with amazement as the cyclist refused to let the hill beat him, as his determination and will power allowed him to keep up with the other cyclists. He wasnt going to let his disability beat him…

And then my legs no longer hurt…

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Motivating as hell bro. Use it to fuel your workouts for the next few weeks

84

Thursday, 3rd May 2012.

TRAINING

AM

Shoulder and rotator cuff warm-up

Bench press
Ramped up to my working set
3 x 100kg
3 x 100kg
3 x 105kg
3 x 105kg
3 x 105kg

Pull-ups and chin-ups
5, 5.
5, 5.
4, 5.

Bench press and incline bench press using 22.5kg.
12, 12.
12, 12.
10, 10.

dB rows with 30kg dB’s
3 sets of 12.

Flyes
3 sets of 15 using 15kg.

Supersetted facepulls and push-ups
12, 10.
12, 10
12, 10.

PM

Went to team soccer training. Was the shittest training session ever. Had a talk to a couple of the players and they feel the same. The coach has seriously no idea. He starts of us with a drill, doesnt explain it properly, doesnt understand the drill in the first place, and then after 5 minutes of doing it wrongly we have to stop and change things around. Its a joke. Something has to happen… me taking over coaching? me retiring? But something must be done!

DIET

6:30am: pre-gym pop-tart and coffee
9:00am: 6 eggg omlette with veges
10:00am; oats and berries and coffee
12:30pm: protein bar and almonds
3:00pm: cheese and dark chocolate
6:00pm: pre-training pop-tart
9:00pm: left over indian food, and home-made vege soup!
10:00pm: cheese and chocolate milk

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85

Friday, 4th May 2012.

TRAINING

AM

Went for a 25km bike ride. Felt good. Legs were spinning easy. Enjoyable.

PM

Went to the field for a bit of a juggle and kick of the ball for 15 minutes. Nothing too strenous. Finished off with a 1.5km jog around the park. Feeling good for tomorrows game.

DIET

6:00am: pre-ride coffee and dark chocolate
8:30am: oats and berries, 5 boiled eggs.
10:00am: almonds and protein bar
12:30pm: steak and vegetable soup.
4:00pm: peanut butter protein ball.
5:00pm: pre-training dark chocolate
7:30pm: vegetable soup and chocolate milk
8:30pm: I will be going to the movies to see Avengers… so I might have some maltesers and pop-corn!!!

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86

Saturday, 5th May 2012.

GAMEDAY

Tonights game was a home game. It was raining all day today so the pitch was soft and slippery. Fortunately it did not rain during the game.

We won 4-2. We were in control for the whole game and had numerous chances with the majority of our attacking coming down the wings. We should of atleast scored another 2 goals. The opposition team had 3 chances at goal, and managed to score 2 of them, but besides that they did not really threaten our goal.

I played in the back 3 again. Played ok, and managed to get a few opportunities to make a run or 2 down the wing. Would of helped if I had some screw in studs as the ground was very slippery. I would stil prefer to be playing a back 4 in a 4-4-2 or a 4-5-1 formation, with the latter been the better option as we dont have any real strikers in the squad. Anyway its still ealry days… the team is still getting used to eachother and things can only get better.

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Good job on the victory there! I myself thinking of starting soccer again, but on my own terms: I will have a goalkeeper’s coach and I will go to training only when I am going to work only with him, plus one more practise during the week. If they like it, good. If they don’t, well, I can’ play in their team. I have talked to a couple of teams who are interested in me, but I want to see their faces when I lay out my terms LOL. Anyhow, time will tell.

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[quote]niksamaras wrote:
Good job on the victory there! I myself thinking of starting soccer again, but on my own terms: I will have a goalkeeper’s coach and I will go to training only when I am going to work only with him, plus one more practise during the week. If they like it, good. If they don’t, well, I can’ play in their team. I have talked to a couple of teams who are interested in me, but I want to see their faces when I lay out my terms LOL. Anyhow, time will tell.[/quote]

Good goalkeepers can be hard to find. I think you will find a club that will agree with your demands.

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89

Sunday, 6th May 2012.

Woke up this morning a bit sore and tired after last nights game, but no concerns with any strains or sprains.

RECOVERY

AM

Went for a 10 minute dip in the ocean.

PM

Went for an easy 20km spin on the bike to get some blood flowing in the legs and to flush out the lactic acid.

DIET

9:00am: oats and berries, 5 boiled eggs, green tea
10:30am: 2 buckwheat pancakes with lemon and cinnamon
1:30pm: chilli concarn with 1 cup of white rice, cashews, 3 mandarins
4:00pm: pre-ride pop-tart
5:30pm: post ride chocolate milk
7:00pm: chicken stir fry with 1 cup of rice
8:30pm: cheese, olives and chocolate milk.

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90

Monday, 7th May 2012.

Was meant to go to the gym this morning for some overhead pressing, but I stayed up late last night watching man city play newcastle, so I decided to get some extra Zs in the morning.

TRAINING

PM

Went for a quick kick in the park and a light jog. Didnt want to do anything too much as I have legs in the morning tomorrow. Was very brief, wasnt really feeling it… but I suppose every session cant be awesome.

DIET

8:00am: oats and berries, 5 boiled eggs, green tea.
10:30am: almonds and coffee.
12:30pm: chicken stir fry and rice.
3:00pm: protein bar and almonds.
5:00pm: pre-training pop-tart.
7:00pm: chicken stir fry and rice.
9:00pm: probably will have some cheese, olives and chocolate milk.

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91

Wednesday, 9th May 2012

So, your all probably wondering where I was yesterday, right?
Well I had a virus. Felt very queasy, my muscles and joints felt sore(especially my quads). Never had experienced anything like it before. Got home from work, ate 2 slices of cheese and then went to bed and slept for 12 hours.

Anyway I woke up all good again. Ive missed a couple of sessions due to my illness so Ill have modify training a bit this week…

TRAINING

PM

Hit the gym for some legs. Word.

Agile 8 etc.

Elevated back leg split squats
Ramped up to my working set
7 x 50kg
7 x 50kg
5 x 60kg
5 x 60kg (was heavy… next week I should attempt 7 reps all the way through)

Single leg deadlifts
3 sets of 10 using 40kg (still need to work on the balance and form with this)

Walking lunges with dBs
2 x 20 step with 25kg in each hand
On my 3rd set I only manages 10 steps as I felt something twinge in my knee(nuthin serious, but want ed to be cautious so I stopped)

Goblet squats with dBs
15 x 22.5kg
15 x 25kg
15 x 30kg

DIET

8:00am: oats and berries, 5 boiled eggs
10:00am almonds, coffee.
12:30pm: vegetable soup.
3:00pm: pre-workout poptart and coffee
7:30pm: t bone steak, 2 jacket potatos with cheese, and mixed vegetable salad.
9:30: some cheese and chocolate milk.

Below I have included a clip of Neymar doing a tricky trick. Im going to practice this trick for 3-4 weeks until the move is embedded in my cerebellum so that I can do it in my sleep. And then I will perform it on game day in front of the home crowd. For the record; I dont agree with the red card.

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92

You’re seriously one of my favorite posters.

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[quote]Ct. Rockula wrote:
You’re seriously one of my favorite posters.
[/quote]

Thanks count. My supporters endless support means more to me than you think.

Its what keeps me going. Keeps me lifting. Keeps me running. Keeps me real.

I have included a picture of the city of Split celebrating their home team victory. Your support reminds me of the passion that some towns have for their football teams.

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94

Thurday, 10th May 2012.

TRAINING

AM

Went for a kick in the park. Practiced my juggling, dribbling and shooting. Also practiced my “tricky trick”… and I think I have the movement right. Just need to practice getting quicker at it. Finished off with 8 50m sprints.

PM

Went to team soccer training to arrive to the news that the coach has quit. He said his reason was the committee wasnt giving him full support in trying to get the first team into position to compete for promotion. Thats a load of shit… he was just looking for an excuse. His heart was never in it. Anyway, the new coach is a younger guy, more approachable, more interested in the team, and will be attending every game.
Good news. Tonights training was already a little more up-beat than usual.

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95

[quote]Ct. Rockula wrote:
You’re seriously one of my favorite posters.

[/quote]
Agreed!

Good luck learning the tricky trick.

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losing the slacker coach should really solve your teams problem right? thats great!

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Aren’t you playing as a defender? Pulling that trick of in defense would be pretty cool. I agree that it isn’t a red card in that situation. I just wish the defender would have tackled him harder for trying to be such a smart ass.

Good luck with the new coach.

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quote]Jab1 wrote:
Good luck learning the tricky trick. [/quote]
Thanks buddy. I think I have the move right… now I just need to practice it so I can use it when I need to, without thinking too much.

quote]hastalles wrote:
losing the slacker coach should really solve your teams problem right? thats great![/quote]
Yes! He was a nice guy and all, but he was never really our coach anyway. Hardly present at training, only came to every second game, was only there to please himself and wasnt interested in the success of the team. Strange man. The new coach is much more determined.

[quote]samoth2 wrote:
Aren’t you playing as a defender? Pulling that trick of in defense would be pretty cool. I agree that it isn’t a red card in that situation. I just wish the defender would have tackled him harder for trying to be such a smart ass.
Good luck with the new coach.[/quote]
Yer, I am a defender. But I often make attacking runs, especially down the wings. If a foward had tried a trick on me like that, I would of made sure I fucked him up the next time I went in for a tackle!

Thanks again my friends for your ongoing support.

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99

Friday, 11th March 2012.

Hey hey bird-lovers!
Welcome back to your favourite channel. Todays update is a little earlier than usual, as this afternoon Im jumping on the big bird to go back home for the weekend. Going to catch up with the girly, see my mum for mothers day and ofcourse its gameday on sunday in the city!

TRAINING

AM

Shoulder and rotator cuff warm-up

Bench press
Ramped up to my working set
5 x 90kg
5 x 90kg
5 x 90kg
5 x 95kg
4.5 x 95kg (nearly!) (been doing flat bench for awhile now… maybe I should change it to incline bench. Never really done much incline benching before…anyone got any tips?)

Supersetted pull-ups with chin-ups
5, 5.
5, 5
4, 5. (ok, so I have been doing this for like almost forever now and I am not seeing any progression. Hence I will drop this for awhile and instead replace with weighted pull-up, 3 sets of 5)

Supersetted dB flat bench press with dB incline bench press using 25kg dBs
12, 12.
12, 12
10, 8.

dB rows using 30kg dBs
3 sets of 10 (feeling strong… maybe up the weight on these next week?)

seated rows
12 x #7
12 x #8
12 x #9

Supersetted facepulls and push-ups
12, 10.
12, 10
12. 10.

Band pull-a-parts
2 sets of 15

DIET

6:00am: short mach and pop tart.
8:30am: oats and berries, 5 boiled eggs, green tea
11:00am: chilli concarn
12:30: protein ball, beetroot juice, chicken teryiaki with rice

and tonight I will be with my girly, i think she said something about pumpkin soup…

Maschy, if your reading this… I miss you. <3 <3 <3.

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great to hear about the coach!