Friday, 23rd May 2014.
TRAINING
PM
Repetition Upper
- Dips; 5x5 with an additional 10 kg.
- Pull-ups; 5x5 with an additional 15 kg.
- S/S 4 sets of rear felt raises(12 x 7.5 kg), with 12 bodyweight push-ups.
- S/S 3 sets of incline hammer curls(8 x 17.5 kg), with dB shrugs(10 x 32.5 kg)
- Abs; 3 rounds of swiss ball sit-ups and leg raises.
- Hill sprints; 8 repeats. Took an average of about 43 seconds to run up and 2 minutes to walk back down.
notes: Good session. I haven’t felt so strong yet so conditioned for a long time. I felt like I was flying up the hill in the first 5 hill sprints.
NUTRITION
11:30am: Quest bar and small cup of potato & leek soup.
1:00pm: 5 eggs minus 2 yolks.
2:30pm: An apple and 2 ounces of walnuts.
4:00pm: Small serving of beef goulash on 1 cup of rice and a 2 scoop Metabolic Drive shake.
5:00pm: BCAAs and 2 small bananas (pre-workout)
6:30pm: Strawberry flavoured milk with a tablespoon of PB (post-workout).
7:30pm: T-bone steak, cucumber and tomato salad, 1.5 cups of rice with peas and a small tin of tuna.
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Saturday, 24th May 2014.
TRAINING
Pre-game Day Preparations
- Agile 8 etc.
- I spent 40 minutes with the ball practicing my ball skills. Spent the last 10 minutes doing some mobility run through drills, including 3 sets of 15 meters of Spiderman crawls(see latest T-Nation article). The crawls really opened up my hips, although I don’t think my form was perfect.
notes: Feeling good with only some mild irritation in my left hip/lower back(3/10). Tomorrows game is away to the bottom the ladder team and we are favorites to win, even though we are taking down a half strength team. Hopefully the rain will hold off and some decent football can be played. The coach had hinted that he is putting me back up front as the lone striker again, which I am excited about.
NUTRITION
7:00am: BCAAs and coffee (pre-training)
8:30am: Half a cup of oats with cinnamon and chia seeds, and a 2 scoop Metabolic Drive shake with a handful of berries.
12:30pm: T-bone steak and cabbage salad.
4:00pm: Quest bar, an apple and an ounce of macadamias.
6:30pm: Im visiting my folks house, so hopefully mum has made chicken schnitzel and potato salad!!
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Sunday, 25th may 2014.
GAME-DAY
We lost 2-1.
Dissapointing loss to the bottom of the ladder team. For some reason we persisted with a long ball style of game which was never going to work in wet conditions.
I played as a striker and did not have much to do. Hit the post at the end of the first half, but besides that I had no other chances.
*tweet *
Sunday, 25th may 2014.
GAME-DAY
We lost 2-1.
Dissapointing loss to the bottom of the ladder team. For some reason we persisted with a long ball style of game which was never going to work in wet conditions.
I played as a striker and did not have much to do. Hit the post at the end of the first half, but besides that I had no other chances.
*tweet *
Monday, 26th May 2014
TRAINING
PM
Upper Max
- Agile 8 etc.
- MP; 5x5. First 3 sets was with 57.5 kg, the last 2 sets was with 55 kg.
- dB bench press; 4 sets of 10 x 27.5 kg
- SS 4 sets of barbell rows(10 x 50 kg) with lateral raises(8 x 8 kg)
- barbell curls (3 sets of 12 x 30kg)
- Abs.
notes: Decent session. Nutrition has been poor lately. Eating too much of the wrong thing. Colder weather making me hungry like a mofo.
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Training is looking solid man. Glad you have kept up with football, leaving the sport you love can be difficult. How is it going now with the team?
[quote]Ironwarrior25 wrote:
Training is looking solid man. Glad you have kept up with football, leaving the sport you love can be difficult. How is it going now with the team?[/quote]
Our results good be better, but I wasn’t really expecting much considering the players we have and taken into account our training.
5 weeks ago I said I would give it my all for 5 weeks and then re-consider my position. Well it has been 5 weeks and even though I have enjoyed the challenge I do not hold much hope for the team for the rest of the season. Now that the hardest part of the season is over(3 away games in a row), I have figured I might as well continue on as we have a few home games in a row coming up making things much easier on me and my training.
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Wednesday, 28th May 2014.
TRAINING
PM
Pull-up/push-up Superset
I had planned a “Solo skill & conditioning session” but for the past 3 days I have felt low in energy and motivation, so I opted to do the less taxing workout of pull-ups and push-ups. There is no game this weekend, giving me some “breathing space” with training. Hopefully I will feel 100% after a good nights sleep tonight.
- 10 set superset of ring pull-ups followed by push-ups, with 1 minute rest b/w each SS.
Total pull-ups: 57. Total push-ups:110
notes: I can’t get over 60 for the pull-ups. Tomorrow I will visit the sports store and invest in a weight vest. I need to try something different to improve my pull-up numbers. I would love to be able get to 75-80 over 10 sets. Maybe go for 5kg or 10kg weight vest?? Suggestions anyone???
NUTRITION
10:30am: Quest bar
11:30am: 6 boiled eggs (minus 3 yolks).
2:00pm: Tuna, 1 cup of rice, an orange, and 2 ounces of cashews.
4:00pm: BCAAs (pre-workout).
5:00pm: 2 scoop Metabolic Drive (post workout).
7:00pm: Grass fed mince and cabbage. Usually I eat carbs with the last meal of the night, but not tonight(see notes below).
notes: I weighed myself for the first time in awhile today, and shock horror I am back up to 95 kg. I suppose that is to be expected as I have had a few binges over the past week. Ideally I would like to be sitting between 91-93 kg. Im going to tighten up my diet. Carbs only before and after workouts, less snacking on nuts and smaller portions of food.
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Thursday, 29th May 2014.
TRAINING
PM
Double session
Max Effort Lower (part A)
- agile 8 etc.
- barbell lunges; 5 sets of 12 x 65 kg.
- rdl’s; 3 sets of 10 x 50 kg.
- one leg leg press; 3 sets of 10 x 2pps.
- Abs.
Team Soccer Training (part B)
- Not even worth mentioning. Possibly the worst training session I have ever been involved with. A couple more of these sessions and I will have no choice but to quit.
NUTRITION
11:30am: 4 egg omelette with 1 cup of ground beef.
1:30pm: Quest protein bar, an ounce of cashews and 1 orange.
4:00pm: Half a cup of oats and 2 scoops of Metabolic Drive (pre-training).
5:30pm: Gatorade (intra-training)
8:00pm: Lamb, potato, carrot and pea stew and some beetroot (post-training).
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Friday, 30th May 2014.
TRAINING
PM
Repetition Upper
- Agile 8 etc.
- Dips; 5 x 5, with an additional 15 kg.
- Pull-ups; 5 x 5, with an additional 17.5 kg
- 4 set superset of rear delt raises(12 x 7.5 kg, with bodyweight push-ups(12).
- 3 set superset of incline hammer curls(9 x 17.5 kg), with dB shrugs(10 x 35 kg).
- Hill sprints; 8 repeats.
notes: Relatively happy with todays session although didn’t feel like I was really “getting into it”. Happy with the hill runs, but I would like to get up to about 10 repeats. No game this weekend, so I will probably rest tomorrow and continue with training on Sunday or Monday.
NUTRITION
11:30am: 5 eggs(minus 2 yolks).
1:30pm: Quest protein bar, an apple and an ounce of cashews.
4:00pm: Tuna on greek salad, 1 cup of rice and an apple (pre-workout).
5:00pm: BCAAs (intra-workout)
6:30pm: 300mL of spearmint milk (post-workout).
7:30pm: Lamb, potato, carrot and pea stew, with a side salad of cucumber and tomato salad.
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Monday, 2nd June 2014.
TRAINING
PM
Max Effort Upper
- Agile 8 and then spent 30 minutes juggling the ball.
- Barbell bench press. Worked up to 5 x 5, with 95 kg.
- dB military press; 10 x 17.5 kg, 10 x 17.5 kg, 10 x 15 kg, 10 x 15 kg.
- SS 3 sets of seated rows(10 x 45 kg), with lateral raises(10 x 7.5 kg).
- SS 3 sets of swiss ball sit-ups(30), with dB curls(10 x 15 kg).
notes: Have been feeling flat and lacking motivation lately. Not too sure why, but hopefully after a good night sleep tonight I can wake up proceed with full steam ahead like usual.
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Tuesday, 3rd June 2014.
TRAINING
AM
Solo Skill & Conditioning
- Agile 8 etc.
- Ball to wall drills & juggling.
- 4 sets of cone dribbles & 4 sets of cone doggies.
- 5 x 350 meter sprints
- 5 x 10 meter hill sprints.
PM
Team Training
-Warm up was terrible, but then the first team finally split from the rest of the squad and we played some possession drills which was ok. Still lacking some general small sided games and shooting.
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Wednesday, 4th June 2014.
TRAINING
PM
Max Effort Lower
- Agile 8 etc.
- Front squats; worked up to 5 x 5, with 65 kg.
- BSS with dB; 3 sets of 10 holding a 20 kg dB.
- Hamstring curls; 3 sets of 8 x 45 kg.
- Ab circuit; 3 rounds of 30 swiss ball sit-ups and 12 renegade rows.
notes: Good session considering after I had a nap in the afternoon I was not in the mood for lifting. Hoping to one day front squat 100 kg for 5. Next week I will increase weights for all exercises.
NUTRITION
12:00pm: 5 eggs(minus 2 yolks), chicken rice paper rolls and a quest bar.
2:00pm: An apple and 2 ounces of cashews.
4:30pm: Tuna and greek salad, 5 weetbix, an apple and 2 teaspoons of PB.
6:00pm: BCAAs (pre-workout).
8:00pm: Grilled fish, sweet potato and a glass of red.
notes: Eating like a king.
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Thursday, 5th June 2014.
TRAINING
AM
Pull-up/Push-up Superset
- A total of 10 supersets with one minute rest b/w each set
Total pull-ups: 56. Total push-ups: 120.
notes: Cant get over 60. Hit a plateau. On the weekend Im going to get some chains and weight plates so I can start doing these weighted.
PM
Team Soccer Training
- Total waste of time. Don’t think I even broke sweat.
NUTRITION
6:30am: Coffee and BCAAs (pre-workout).
8:30am: Scrambled eggs, bacon and some sausage. (Went out for breakfast to celebrate GFs last day of swimming coaching).
11:00am: Quest bar.
12:30pm: An apple and an ounce of walnuts.
3:30pm: Grilled salmon with greek salad.
5:50pm: 2 scoop whey shake and 5 weetbix (pre-training).
8:30pm: GFs chicken risotto.
notes: Pre-training meal before team soccer training was probably not required. I am feeling heavier than normal later. I think I need to lower the calories. I will weigh myself sometime this weekend.
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Friday, 6th June 2014.
TRAINING
Pre-game Preparation
PM
- Agile 8 etc.
- I spend 45 minutes with the ball practicing moves and ball control. Finished off with some mobility drills including spider-man crawls. Warmed down with a 10 minute jog around the grounds.
Tomorrows game is against a middle of the ladder team who we have had some memorable games with int he past, so they will be keen to be at their best. Im not feeling as prepared as I would like to be. Feeling a little under-done with the lack of proper team training.
NUTRITION
10:30am: Quest bar.
12:00pm: 5 boiled eggs (minus 2 yolks) and an apple.
3:00pm: Small tin of tuna and 1 cup of rice.
4:00pm: BCAAs and half an ounce of macadamias (pre-workout).
6:00pm: 1.5 scoops of whey and 4 gluten free crepes (post workout).
7:00pm: Chicken risotto.
notes: Weighed myself yesterday at 95 kg. That is a little too heavy for my liking. Ideally I want to be down to about 92 kg, so I will be eyeing my portion sizes carefully over the next 2 weeks.
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Saturday, 7th June 2014.
GAME-DAY
We won 5-2.
After trailing by 1, we got back into the game via some comical goals, although we did score 2 good goals that was the result of some individual brilliance.
I played up front as the lone striker. My job was to hold the ball up and play back into oncoming midfielders. Managed to hit the post on one occasion, but besides that I was busy chasing high balls sent to me. I need to work on my speed and foot speed.
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[quote]theBird wrote:
Friday, 6th June 2014.
TRAINING
Pre-game Preparation
PM
- Agile 8 etc.
- I spend 45 minutes with the ball practicing moves and ball control. Finished off with some mobility drills including spider-man crawls. Warmed down with a 10 minute jog around the grounds.
Tomorrows game is against a middle of the ladder team who we have had some memorable games with int he past, so they will be keen to be at their best. Im not feeling as prepared as I would like to be. Feeling a little under-done with the lack of proper team training.
NUTRITION
10:30am: Quest bar.
12:00pm: 5 boiled eggs (minus 2 yolks) and an apple.
3:00pm: Small tin of tuna and 1 cup of rice.
4:00pm: BCAAs and half an ounce of macadamias (pre-workout).
6:00pm: 1.5 scoops of whey and 4 gluten free crepes (post workout).
7:00pm: Chicken risotto.
notes: Weighed myself yesterday at 95 kg. That is a little too heavy for my liking. Ideally I want to be down to about 92 kg, so I will be eyeing my portion sizes carefully over the next 2 weeks.
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Congrats on the latest win.
Looks like you are still having same problem as me keeping weight down. Its not necessarily bodyfat either, just seems hard to lose it without losing performance.
[quote]Ironwarrior25 wrote:
Congrats on the latest win.
Looks like you are still having same problem as me keeping weight down. Its not necessarily bodyfat either, just seems hard to lose it without losing performance.[/quote]
Thanks buddy.
Yes my weight has been an issue lately. My appetite has a mind of it own, especially after playing a game or during a week that I consistently train. I think it would help if I got a routine in for recovery after game-day instead of the usual; “lets eat a couple of pizzas and drink a 6 pack of beer and sleep th whole next day”. I might instead try to do a recovery session in the ocean or pool, and then perhaps “relax” my diet on my day off, but not go stupid on it. I also find that if I don’t get enough sleep my diet goes off the rails.
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Monday, 9th June 2014.
TRAINING
PM
Repetition Upper
- Agile 8 etc.
- Weighted dips; 5 x 5, with an additional 15 kg.
- Weighted pull-ups; 5 x 5, with an additional 17.5 kg.
- Superset 3 sets of rear felt raises(12 x 8 kg), with 12 rep bodyweight push-ups.
- Superset 3 sets of incline hammer curls(12 x 17.5 kg), with dB shrugs(12 x 32.5 kg).
- Abs; 3 sets of 30 swiss ball sit-ups and 10 hanging leg raises.
- Hill sprints; 9 repeats.
notes: A little slower today with the sprints, although Im still recovering from the weekends game. Going to probably change this routine around a bit next week.
NUTRITION
10:30am: 4 egg omelette with grilled chicken breast, and 2 sticks of celery with PB.
12:00pm: Quest protein bar.
2:00pm: 3 chicken rice paper rolls.
4:00pm: Small tin of tuna, an apple and an ounce of macadamias.
5:30pm: A banana and BCAAs (pre-workout).
7:00pm: Grass fed t-bone steak, cucumber and tomato salad, and a pear.
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Tuesday, 10th June 2014.
TRAINING
I was at team soccer training, but the session was so poor that I told the coach my knee was sore? I then went to the gym.
PM
Upper Max Effort
- Agile 8 etc.
- Barbell bench press; 5 x 5, at 97.5 kg. Good effort.
- dB MP; (10 x 17.5 kg) x 3, (10 x 15 kg) x 2.
- SS; 3 sets of seated rows(10 x 45 kg), lateral raises(10 x 7.5 kg).
- SS; 3 sets of dB curls(10 x 15 kg), face pulls(12 x 30 kg)
- Abs; 3 rounds of 30 swiss ball sit-ups with 12 x renegade rows.
notes: Happy with todays effort. Would like to bench 100 kg with 5 x 5. Haven’t done that for a looong time.
NUTRITION
10:30am: Quest bar.
11:30am: 5 boiled eggs(minus 2 yolks).
2:30pm: Grilled chicken breast, spinach, ounce of almonds and 2 mandarins.
4:30pm: 3 chicken rice paper rolls, and an apple.
5:30pm: BCAAs, tablespoon of PB and 2 bananas (pre-workout).
9:00pm: Green chilli lamb stew on 1.5 cups of rice, and a pear.
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