My first training for 2 weeks and the final training session before our 1st game on Sunday. Consisted of a warm-up, some skill work, some small sided games, and a final scratch match on a full size pitch.
The team was announced and looks like I will be lining up as one of the centre backs in a back 4. Not my favourite position, but a important one and I am willing to take up the challenge. We are playing away against a team that we beat once last year, but lost when we played away. Expected conditions are; medium to hard smooth pitch, wide but short pitch, temperature of 28 degrees celcius and no wind.
[quote]DSSG wrote:
Post a video in the beginner’s section with a thread labeled “new pr’s” and say you were part of the contest. [/quote]
Ok. I will look into it. I usually lift by myself and Im not sure If Im comfortable enough to ask someone to take a video for me. They all think Im strange enough doing those funny exercises… I mean why would anyone squat or lift weight above their head?!
[quote]strangemeadow wrote:
To be delayed at the airport and come home to thawed food?
The worst!
Nice that you mentioned the LadyBird.[/quote]
Yes. It was just one of those days. ladyBird says hi.
I know what you mean about getting “funny looks” in the gym. Some people come over and ask what I’m doing. I just say “trying to be awesome”
5/3/1- Week one, cycle 3
Bench Press
82.5 kg x 5
87.5 kg x 5
92.5 kg x 5 (+2)
-Pull-ups in b/w working set; 8, 8, 7, 7, 5.
-Dips; 10, 10, 7.
-Overhead squats with broomstick; 10, 10.
-No conditioning today, legs still recovering from last nights training.
Usually the day before game day, I like to have a light session with the ball and a bit of a stretch. I woke up this morning feeling a bit sluggish, tired and slow, so I had decided to keep it low key and do a lower intensity recovery session in the ocean. Looking forward to tomorrows first game of the season. Hoping to have a good sleep tonight with the help of Z-12.
TRAINING
PM
20 minutes in the ocean; treading water and mobility drills.
Today’s away game was the longest away trip for the season, so it was good to get it out of the way with. We dominated majority of the play and should of scored more.
I was happy with my performance at centre back, although it will take time getting used to my new position. On a sour note my lower back wasn’t feeling the best. Felt it twinge as I was chasing the oppositions striker. Hopefully it will sort it self out in the next week.
531-Week two, cycle three
Military Press
42.5 kg x 3
50.0 kg x 3
55.0 kg x 3 (+3)
4 sets of 8 reps of dips in b/w working sets
4 sets of pull-ups; 8, 8, 6, 6.
2 sets of 10 reps of overhead squats with broomstick
2 sets if 10 back squat with bar only.
I was setting up to back squat with 40 kg, but as I was setting up I wasn’t confident about my lower back so I aborted.
notes:
decent session. Last set if presses was slow. Need to think “explosive”. Happy that I could squat the bar pain free, although it wasnt going to happen with any weight. Im just going to keep practicing the movement. All that I want is a bodyweight squat for 5 reps. Am i asking for too much?
PM
Team Soccer Training
Was a light session as some of the boys were still sore from the weekends game. Warm-up part of the session was slow and boring, lacking intensity. Picked up in the last half of the session, although the mood was already set from the slow start. I need to put some more “intensity” myself… a few times I was a seconds late in a tackle/block etc, but that can be hard when the warm-up is slow and very stop/start.
10 reps of 5 push-ups followed by 5 meter sprint with the ball
warmed down with some juggling and stretching.
In other news I am re-evaluating my diet. I would like to get leaner. Im having a close look at IF, and learning the principles of “lean gains” and “carb back loading”. I dont think following any of these diets strictly would work for me, although I am thinking I might benefit from 3-4 days a week of IF. Any thoughts on this bird-followers?
Doing IF while sort of doing lean gains worked wonders for me. I actually used it to gain weight though. Put on a good 16-18 lbs and kept my body composition the same.
[quote]MightyMouse17 wrote:
Doing IF while sort of doing lean gains worked wonders for me. I actually used it to gain weight though. Put on a good 16-18 lbs and kept my body composition the same. [/quote]
Care to share? Exactly how? Thanks in advance.
It was pretty much lean gains diet wise except for the fact that I still consumed a lot of fat in one of my meals on workout days. I was working nights at the time and would train in the early evening after I woke myself up a bit. Trained at the end of my fast with just BCAAs beforehand 3 days a week using a full body routine.
Basically it was pretty much no carbs on off days, and then a absolute feast of protein and carbs for my post workout to break the fast. It was kept clean most of the time with potatoes, sweet potatoes, and white rice. I kept track of my calories pretty religiously. Was in a deficit on rest days and a surplus on training days. Hell, I even had some ben and jerrys on the weekend and still stayed lean. I was usually playing 2 hockey games a week too so that was good for cardio.
I’m not very good with words, but hopefully some of that makes sense. If you have any other questions let me know.
Thanks MightyMouse. I would appreciate that you keep a close eye on my log as in the next few days I plan to have a diet plan all ready to go. Ive been researching with my spare time and I had even counted my macros today.
Thursday, 18th April 2013.
TRAINING
PM
Team Soccer Training
First half of training was pretty standard with ball work and some skill work. The last half of training involved a full pitch game played at about 70%, concentrating more on tactics. Was feeling a little lethargic thanks to my new diet
DIET
Welcome to a new addition to the cage. It most probably wont feature everyday, but I will try and do my best to be consistent. I will most probably be embarking on a modified “lean gains” diet, but I will be posting up details in the next few days once I have decided how its going to work in, including target macros. Feel free to add any input bird-followers.
Today I counted my macros for the first time. Im surprised about the numbers. Protein count is low and carbs are higher than I thought. I fasted up until 1, and then had another massive meal after soccer training at 9. As today was a lower intensity day, I have considered it as a “rest day” for diet purposes.
Maybe Im not counting right? I suspect it will take a few weeks to get used to this.
531- Week two, cycle three
Bench Press
72.5 kg x 3
82.5 kg x 3
92.5 kg x 3 (+4)
pull-ups in b/w workout sets; 7, 7, 7, 7, 7.
dips; 10, 10, 8
dB rows; 25 kg x 10, 27.5 kg x 10, 27.5 kg x 10.
broomstick overhead squats, 2 sets of 10. (flexibility improving)
DIET
Well Im still playing around with figures trying to work out my macros. Getting some strange numbers so Im going to start calculations again. I might just pick some random macros and go from there.
Anyway, from my research on “lean gains” so far I have figured:
moderate to high protein, high carbs, low fat, above maintenance for intense training days.
high protein, low carb, higher fat, under maintenance for lower intense training/rest days.
Im going to have to re-adjust a few details to suit my situation;
allow some carbs the night and morning before my games.
re-feed night after my weekly game.
I havent decided yet, but so far Im thinking going for these macros or similar;
Bird, here’s a challenge. I challenge you to a race to 100 dead hang ( lowered completely with a couple second stop and stretch in lats) chin ups in four sets. The chin must clear every rep, and minimal leg swing is accepted (just as long as it is not on purpose) . To clarify: This is a supinated grip, and should be roughly shoulder width give or take a few inches.
[quote]jtownlax wrote:
I would drop carbs even lower on off days. Rest looks good.[/quote]
You see, the problems is I dont have many “rest days”. The days I dont lift weights Im working on my skills. I usually only have 1-2 true rest days a week. Team training is usually pretty easy, so Im thinking maybe treat those days as “rest” days and maybe just have a Finibar just before training to get me through.
[quote]DSSG wrote:
Bird, here’s a challenge. I challenge you to a race to 100 dead hang ( lowered completely with a couple second stop and stretch in lats) chin ups in four sets. The chin must clear every rep, and minimal leg swing is accepted (just as long as it is not on purpose) . To clarify: This is a supinated grip, and should be roughly shoulder width give or take a few inches. [/quote]
Thats a lot of chin-ups buddy. I would be happy to get to about 50 in 4 sets.
[quote]jtownlax wrote:
I would drop carbs even lower on off days. Rest looks good.[/quote]
You see, the problems is I dont have many “rest days”. The days I dont lift weights Im working on my skills. I usually only have 1-2 true rest days a week. Team training is usually pretty easy, so Im thinking maybe treat those days as “rest” days and maybe just have a Finibar just before training to get me through.
[quote]DSSG wrote:
Bird, here’s a challenge. I challenge you to a race to 100 dead hang ( lowered completely with a couple second stop and stretch in lats) chin ups in four sets. The chin must clear every rep, and minimal leg swing is accepted (just as long as it is not on purpose) . To clarify: This is a supinated grip, and should be roughly shoulder width give or take a few inches. [/quote]
Thats a lot of chin-ups buddy. I would be happy to get to about 50 in 4 sets.
tweet[/quote]
Lol yeah, they are. I want to be awesome at chin ups/pull ups along side my power lifts :P. Eventually, I want to start busting out 1 arm chin ups.
We played a team that had won their last game 6-0 and arrived to play, confident that they would win. They started strong, but then we took control of the game and with some slick passing and some nice finishing, we were up 4-0 by half time. By the second half we put the “foot off the pedal”. The opposition scored early in the second half, but besides a couple of attempts never really threatened with a comeback.
I played a new position; defensive midfield. I played in front of the back 4, and at the back of our 2 central midfielders. My job was to protect the back four and to provide the ball from defence to attack. I enjoyed my new position and it allowed me more freedom to run around and have a bit more of the ball than usual. Lower back was bit sore by the end of the game, but should be all good by tomorrow.
DIET
Fasted to 1, and then broke the fast with 200 grams of baked fish and 1 cup sweet potato. At 5, I had 5 chicken satay kebabs and 1 cup of rice. I did count the macros but I have misplaced my notebook. Tonights game was at 8, in which I drank a bottle of gatorade and ate half a chocolate bar. Celebrated the win with a Jacks Daniel whisky and Cola and one and half pizzas.
Tomorrow I will be attempting my first day of high protein, low carb, and high fat diet.
Spent 15 minutes in the ocean treading water and doing some very light mobility work. Felt a bit “tender” this morning, but I should be back to 90% by tomorrow morning.
DIET
Today was a rest day so I was aiming for high protein, low carbs and high fat.
Im yet to decide if I will have some greek yoghurt before bed, but so far my total for today is…
Woke up a little late so I had to keep things short.
2 scoops of BCAAs, agile 8 and shoulder warm-up.
531- Week three, cycle three
Military Press
47.5 kg x 5
52.5 kg x 3
60.0 kg x 1 (+2)
nb: last 2 reps were super-slow… I think Im getting close to my limit.
dips in b/w working sets; 9, 9, 9, 9, and 9.
weighted pull-ups with 12.5 kg; 5, 5and 5.
DIET
Was aiming for: approx; P: 180 C: 220 F: <50
What I ate in my 8 hour eating window:
P: 200
C: 197
F: 81
Happy with both P and C consumption, but have to be careful with the F. It can creep up pretty easily. Ideally according to my research I should be aiming for about 300 grams of carbs, but I think that is unnecessary. Even with about 200 gram of carbs I almost felt diabetic. lol.
In other news, today I had purchased a electronic scale for the kitchen which will help me record my macros with more accuracy.
[quote]MightyMouse17 wrote:
It was pretty much lean gains diet wise except for the fact that I still consumed a lot of fat in one of my meals on workout days. I was working nights at the time and would train in the early evening after I woke myself up a bit. Trained at the end of my fast with just BCAAs beforehand 3 days a week using a full body routine.
Basically it was pretty much no carbs on off days, and then a absolute feast of protein and carbs for my post workout to break the fast. It was kept clean most of the time with potatoes, sweet potatoes, and white rice. I kept track of my calories pretty religiously. Was in a deficit on rest days and a surplus on training days. Hell, I even had some ben and jerrys on the weekend and still stayed lean. I was usually playing 2 hockey games a week too so that was good for cardio.
I’m not very good with words, but hopefully some of that makes sense. If you have any other questions let me know. [/quote]
Thanks MightyMouse!
