i hope to god when you are playing you slam more carbs than that.
Bird, I hope you are better soon. To your thread, nothing really stops me from training. (lol as you can probably tell from my log) Injuries don’t even stop me from training, I just have to be more careful with exercise selection, and to stop myself from injuring it again. Here is basically my guide lines: Is it sharp pain? If it is sharp pain is it low, medium, high, if it is low/medium and doesn’t get worse then it is fine and I just need to be careful with it. If it is dull pain, then it is fine. If the pain gets worse as the weight goes up, then I should stop the exercise.
[quote]DSSG wrote:
Bird, I hope you are better soon. To your thread, nothing really stops me from training. (lol as you can probably tell from my log) Injuries don’t even stop me from training, I just have to be more careful with exercise selection, and to stop myself from injuring it again. Here is basically my guide lines: Is it sharp pain? If it is sharp pain is it low, medium, high, if it is low/medium and doesn’t get worse then it is fine and I just need to be careful with it. If it is dull pain, then it is fine. If the pain gets worse as the weight goes up, then I should stop the exercise. [/quote]
Injury is getting better. Im just been a sad-face, but really its not that bad. I should be back to training by Thursday.
[quote]ty_ty13 wrote:
i hope to god when you are playing you slam more carbs than that.[/quote]
Yes dude. On training days I aim for about 150g-200g of carbs, and I like to carb load the night before game day(300+ of carbs for dinner). And then after my game I usually eat a pizza or two, with a few beers.
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Bird for the lower back try this. - YouTube
I can almost guarantee it will help.
I’m still following…
J-town; thanks for the video.
I already do agile 8 before most workouts and that is probably the reason why it has been so long since my last back “blow-out”. I have watched the video to give myself a “refresher” on DeFrancos method.
Mr Strange: thanks for your support.
Without my supporters, there would be no bird.
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Wednesday, 26th June 2013.
I had to choose between an upper body session vs recovery work in the ocean, for this afternoons session. I decided to play it safe and headed for the ocean. Back is feeling a lot better but still not 100%, so I didnt want to aggravate it with any type of lifting. Fingers crossed that by tomorrow I will be good to return to training.
In the cold ocean, I treaded water and did some “jumping twists”. It was so cold I could only stay in there for about 15 minutes, but felt almost immediately better.
Diet today: first meal was a 4 egg omelette with some celery and PB, at 11am it was a 2 scoop whey shake and some more almonds, at 2pm it was a chicken breast and peas, small bowl of minestrone soup, at 4pm I had an apple and more almonds, and at 6 I will be having some chilli con carne, avocado and cabbage salad. I might have some greek yoghurt with berries before bed.
Estimated macros: P: 200 C:140 F:150.
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Thursday, 27th June 2013.
TRAINING
PM
Team Soccer Training
Good session. So glad to be back running in the open space, smelling the freshly cut grass, on a perfect evening outside. As I have not trained for 8 days I was feeling slow and rusty, although it didn’t take me long to find my touch again. Back is still a little stiff, but only getting better.
Diet: breakfast was 4 boiled eggs with celery and PB, at 11:30am it was a 2 scoop whey shake and a handful of almonds, at 2pm I had minestrone soup, chicken breast and peas, at 4:30pm I snacked on a low carb protein cookie, before training I had 4 gluten free crepes with lemon and cinnamon washed down with some BCAAs, after training it was chilli con carne with 1 cup of rice, 1 avocado and some cabbage salad. Later on if I get hungry I might have some greek yoghurt with berries before bed.
Estimated macros: P: 190 C: 170 F: 150
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UPDATE
Sorry bird-lovers, I have not updated for awhile. I had contracted a gastro virus and have been out of action for 3 days. Have lost about 5 kgs in body weight and today I am still feeling the effects. I did not play in Saturday nights game, although Im happy to report the team managed a 7-3 win at home.
Although Im still feeling the effects, Im hoping by this afternoon I will feel a lot better and return back to training.
Bird.
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Took a whole week off to recover from the gastro virus. I could not eat much for the past 7 days, only thing I could stomach was dry toast with plum jam and the occasional slice of cheese pizza and chocolate bar. Lost about 5 kg’s in weight, although I have slowly put that back on thanks to my high carb diet for the past week. Lying in bed for 3 days straight did not do my lower back any favors. Still having some pain/stiffness on my lower left side, although I dont feel its going to getting worse by training but it may take a few weeks to fully heal.
And the good news… today officially I am back in training…
Friday, 5th July 2013.
TRAINING
AM
-Agile 8 and foam roll, shoulder warm-up
-Incline bench press. Ramped up to 5 x 50 kg, 5 x 55 kg, 5 x 60 kg. S/S with band pull-aparts
-S/S dB bench press with weights pull-ups. 3 sets of 10 reps with 25 kg dBs for the bench, 5 reps with 10kg for the pull-ups.
- Did not do dB rows today to spare my lower back.
- Facepulls. 4 sets of 10.
- Finished off with some hip flexor stretching and bird dogs and glute bridges.
notes: next week will increase the weights for all exercises. Decent session today considering I have been sick.
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Hey, Birdy, keep your eyes open for my videos. As promised in my log awhile back I’m starting to record myself. 
[quote]DSSG wrote:
Hey, Birdy, keep your eyes open for my videos. As promised in my log awhile back I’m starting to record myself. :)[/quote]
Will head over there right now…
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Sunday, 7th June 2013.
This weekend there was no game. Probably a good thing as my lower back is still not 100%. Im not sure if I had strained a muscle or if its a joint problem, but I feel it may be weeks before there it is fully recovered. In the mean time Im going to have to just train around it.
I took it easy this weekend. Haven’t been feeling myself lately. I suppose my back injury and also the cold dark weather here is getting me down. Might have to get some vit D supplementation tomorrow.
Today I dusted off the bike and went for a very slow 20km bike ride. Just to get the blood flowing and heart pumping. Not planning on riding my bike on a regular basis yet, but thought today would be a good opportunity to do something different. Its kind to my lower back as well.
Normal soccer training resumes this week, and there is an away game on Sunday. Will be a challenge this week to work around my injury. But if anyone can do it, bird can!
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Monday, 8th July 2013.
TRAINING
AM
- Agile 8, foam roll and shoulder warm-up
- S/S; 5 rounds of; 10 reps of dB(12.5kg) shoulder presses, with 6 reps of chin-ups. 1 minute rest b/w each round.
- S/S; 5 rounds of; 10 reps of dB(12.5kg) single leg squats, with 10 reps of hamstring curls(30kg).
- 4 reps each side of Turkish Get Ups, using a 10kg dB. (really like there. havent done these for years. Going to practice form and eventually start using some heavy ass weight!)
notes: today is usually a leg dominated day, but due to my recent back injury I had to modify things. I think I might stick with this routine for a few weeks until things are feeling better. Had planned to go for a light run this evening, but Im feeling too tired and some extra rest is needed. Diet has not been the best… I think I have snacked on a half a kilo of macadamia nuts today. I still feel Im recovering from my illness a week ago, and some foods, such as plain chicken breast just do not appeal to me yet.
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Tuesday, 9th July 2013.
TRAINING
PM
Team Soccer Training.
As there was no game this weekend the coaches decided to play a scratch match at training tonight to keep our competitive touch intact. Decent session. I played almost pain free, with my back now about 90% recovered. Had some serious DOMs in my legs after yesterdays leg session, but all is good. A few regular 1st team players are not available for this weekends game, so a few younger players will need to step up. We almost half way through the season and we are sitting second on the ladder and only 2 points behind the league leaders.
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Wednesday, 10th July 2013.
TRAINING
PM
- Agile 8, foam roll and shoulder warm-up
- Ramped up t o working set on incline bench press; 5 x 55 kg, 5 x 60 kg, 5 x 65 kg.
- S/S 3 rounds of; 10 reps of dB bench press with 27.5 kg with 5 reps of weighted pull-ups with 10 kg.
- S/S 3 rounds of; 10 reps of face-pulls, with 20 reps of renegade rows using 10 kg dBs.
- Finished off with some stretching
notes: decent session. Incline bench was explosive. dB bench was heavy and will keep the weight the same for next week. Will increase to 12.5 kg with the weighted pull-ups. Still feeling my lower back, although at least its not getting worse.
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Thursday, 11th July 2013.
TRAINING
PM
Team Soccer Training
Training started with a warm up with the balls and some passing drills. Finished off with some small sided games. This weeks game is an away game against a middle of the ladder team. The game is a must win for us to keep us in contention of winning the league. With a number of players unavailable this week will be a difficult game to win on what we expect to be in cold and wet conditions.
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Friday, 12th July 2013.
TRAINING
Pm
solo skill session
- warmed up with some freestyle play.
- 3 sets of 5 reps of dribbling.
- 2 sets of doggies with ball
- 5 reps of 5 push- ups followed by explosive 5 meter sprint. Would of done more but lower back was saying no.
- warmed down with some freestyle.
Notes: same story with the back. Not feeling worse but not feeling much better either. Will probably have to play on ibuprofen for Sundays game.
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Glutes: Get them strong in every way possible (extension/hyper extension/abduction/rotation) with both compound, and isolation exercises
hip flexors: stretch
Abs: yes, especially to stabilize the torso (suitcase deadlifts/abwheel/barbel rollouts/pallof presses ect whatever keeps you on a stable surface and makes you prevent movement from the torso)
hamstrings: You know I’m going to say they can almost always gets stronger
quads: meh train them, they just aren’t a huge priority
lower back: Train as a stabilizer with compound exercises that have hip extensors as the prime mover, not the erectors as a prime mover. Also train them for endurance (10-20 reps)
Check out Bret Contreras’ stuff. I know his stuff looks gay, but it works. He also likes to bring along studies/a bunch of other goodies.
[quote]DSSG wrote:
Glutes: Get them strong in every way possible (extension/hyper extension/abduction/rotation) with both compound, and isolation exercises
hip flexors: stretch
Abs: yes, especially to stabilize the torso (suitcase deadlifts/abwheel/barbel rollouts/pallof presses ect whatever keeps you on a stable surface and makes you prevent movement from the torso)
hamstrings: You know I’m going to say they can almost always gets stronger
quads: meh train them, they just aren’t a huge priority
lower back: Train as a stabilizer with compound exercises that have hip extensors as the prime mover, not the erectors as a prime mover. Also train them for endurance (10-20 reps)
Check out Bret Contreras’ stuff. I know his stuff looks gay, but it works. He also likes to bring along studies/a bunch of other goodies.[/quote]
Thanks for the tip. Before I injured my back I was doing all those things. In hindsight I should not have attempted squatting so soon after an intense game. I will not squat again until offseason. Only single leg stuff.
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