Lots of juggling and ball to wall work. Did some cone dribbles and cone doggies. Finished off with 10 x 40 yard sprints.
notes: Not the best session. Felt slow and ball control was average. I suppose every session can not be the best.
NUTRITION
11:00am: Quest bar and ounce of almonds.
1:30pm: 3 chicken rice paper rolls, tin of tuna, and an apple.
3:00pm: BCAAs and a banana (pre-workout).
5:00pm: 2 scoops of whey and a banana (post-workout).
7:00pm: Lamb curry on 1.5 cups of rice.
One leg deadlifts, 3 sets of 10 each leg (ham curl machine was taken)
notes: Squats feeling a little awkward today. Not too sure why. Might stick to this weight until I feel more comfortable with it all.
Team Training
Decent training session with some passing drills and a quick small sided game. Was a cold night so we finished a little earlier than normal. Early night for me as I will be waking up for first game of the world cup this morning.
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.
tweet[/quote]
Hey, congrats on the win. How has training been going? Mine was pretty lame lately (exams, then a dance, and ect), but I donāt think I lost anything other than being less explosive. I am going to buy flat soled shoes (like chuck taylers) to learn how to squat and deadlift in, and also going to do more conditioning/strength endurance in (like weighted carries, and sprints).
Oh, good work improving on the front squats, I am going to be keeping them as a supplemental exercise for the whole summer. I had front squated 245X3X3 and will try to front squat 270X3X3 by the end of summer. This is to keep something in for leg drive (I have a bad habit of losing leg drive as soon as it gets strong in my deadlift). I also feel I need more quad work for when I play soccer in the fall.
Oh, how is your back/knees? I am incorporating more glute activation/training the glutes more to prevent myself from rounding my back as much to compensate in deadlifts.
Hey, congrats on the win. How has training been going? Mine was pretty lame lately (exams, then a dance, and ect), but I donāt think I lost anything other than being less explosive. I am going to buy flat soled shoes (like chuck taylers) to learn how to squat and deadlift in, and also going to do more conditioning/strength endurance in (like weighted carries, and sprints).
Oh, good work improving on the front squats, I am going to be keeping them as a supplemental exercise for the whole summer. I had front squated 245X3X3 and will try to front squat 270X3X3 by the end of summer. This is to keep something in for leg drive (I have a bad habit of losing leg drive as soon as it gets strong in my deadlift). I also feel I need more quad work for when I play soccer in the fall.
Oh, how is your back/knees? I am incorporating more glute activation/training the glutes more to prevent myself from rounding my back as much to compensate in deadlifts. [/quote]
Hey DSSG,
How you going man? Sounds like you have been busy with school etc, but it will be great to have you back logging full time. Good to hear that your still training, and may I suggest getting some oly shoes for lifting. I got some cheap Do-Wins of the net, and it has made squatting heaps easier/safer for me.
My back has been good, although some tendonitis/irritation has been creeping back into my knees which I attribute to the winter temperatures. Im going to invest into some rehband knee sleeves.
Went for a 15 minute run, and then spent 15 minutes with the ball practicing various drills.
Tomorrows game is a home game against a middle of the ladder team. As we are playing at home we are favourites, although we are missing a few players that will force the coach to make some changes again.
My posting will be sporadic and limited over the next month as I am busy watching the world cup. In the next month my goal is just to maintain and not put on too much weight.
Monday, 16th June 2014.
AM
Pull-up/push-up super-set
10 supersets of 3 reps of pull-ups with an additional 10kg, and 10 push-ups.
4 sets of 20 rep band pull-aparts.
PM
Repetition Upper
Agile 8 etc.
Dips; 5 x 5, with 17.5 kg.
Barbell rows; 4 sets of 10 using 50 kg.
Superset 4 sets of dB incline curls(10 x 15 kg), with facepulls(12 x 30 kg).
Superset 3 sets of lateral raises(10 x 7.5 kg), with bodyweight pushups(10).
Hill sprints- only managed 5 repeats. At the moment I am sleep deprived as I am waking up at ridiculous times to watch the World Cup.
notes: Nutrition has been getting out of hand, especially on the weekends. Need to get on tip of things.
S/S 4 sets of barbell rows(10 x 50 kg), with lateral raises(10 x 7 kg).
barbell curls; 4 sets of 8 x 35 kg.
notes: I had planned to do 5 x 5 with 55 kg, but when warming up I felt a little ātweakā in my left shoulder. I was happy that I managed to ramp up to a working weight of 50 kg. Might be the cold weather, but I will need to do some more band pull-a-parts and rotator cuff work in my warm-up routines.
Team Training Session
Due to a lack of numbers training was cancelled. So I did 3 rounds of tempo runs(10 x 100m), that took about 4ā30 for each round. I finished off with 5 repeats of 15 meter sprints, and finished off some mobility drills including spider-man crawls.
NUTRITION
I have been following a newish nutrition plan.
This is a summary of what I will be eating;
11:00am: small protein meal(either Quest bar or protein shake)
12:30pm: protein and fat meal (usually boiled eggs/omelette or maybe some salmon).
2:30pm: snack consisting of piece of fruit and an ounce of nuts.
3:30pm: protein and carbs meal (pre-workout meal).
7:00pm: protein and carb meal (post-workout). (the amount of carbs will be adjusted depending on if I will be working out the next morning)
Also I will have a protein and carb meal(shake and oats) in the mornings if I workout. One of these weeks I will count calories and macros just out of interest.
[quote]kgildner wrote:
Sorry about the Socceroos, dude! I was really hoping theyād at least stick it to the Netherlands. Who will you be pulling for now?[/quote]
Wasnāt expecting too much from them, although its promising to see that they are finally bring to play some attractive football.
Not too sure who I will be following now. I like Costa Rica, Mexico and France are looking deadly. And of course Germany look like they will make it to the semiās at least.
S/S 4 sets of barbell rows with 60 kg(10, 10, 10 & 8), with lateral raises (10 x 8 kg).
Barbell curls with 35 kg; 4 sets of 10.
I then went to team training only to find I was the only one to turn up. So I did 6 repeats of 300 meter sprints with about 90 seconds rest b/w runs. When I got home I check Facebook to see that they had cancelled training due to some streets been blocked off near out training grounds by the police, although I had no problems accessing the ground. It seems that this club will use any excuse not to train.
[quote]kgildner wrote:
Sorry about the Socceroos, dude! I was really hoping theyād at least stick it to the Netherlands. Who will you be pulling for now?[/quote]
Wasnāt expecting too much from them, although its promising to see that they are finally bring to play some attractive football.
Not too sure who I will be following now. I like Costa Rica, Mexico and France are looking deadly. And of course Germany look like they will make it to the semiās at least.
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Looks like training is still going strong.
I was quite surprised by the different approach from Australia. The game against the Netherlands was really good to watch.
I am just gutted England have disappointed again. I will probably follow Belgium now, mostly because they have a decent Spurs contingent. We need to setup that game of Fifa sometime though.
[quote]Ironwarrior25 wrote:
Looks like training is still going strong.
I was quite surprised by the different approach from Australia. The game against the Netherlands was really good to watch.
I am just gutted England have disappointed again. I will probably follow Belgium now, mostly because they have a decent Spurs contingent. We need to setup that game of Fifa sometime though.[/quote]
Hi mate,
Training is going ok, although I feel I have hit a bit of a mid-season slump. Motivation has been poor, and playing a losing team is not helping. The late nights and early mornings I have spent watching the games have had an effect on me. My diet has been very poor and I think I am carrying 2-3 kgās more than required. Now that the group stages are over, there will be more opportunity for me to sleep.
I havenāt been very active on T-Nation lately due to the world cup etc, but I will soon start posting more regularly and catch up with everyone elseās progress and training.
Ab circuit; 3 rounds of swiss ab curls and 10 hanging leg raises.
I then went directly to team soccer training. Like usual training was pretty poor. I think Im fed up with the situation. Im really tempted to call it quits.
dB military press; (10 x 17.5 kg) x 2, 8 x 17.5 kg, 7 x 17.5 kg.
Superset; 3 sets of seated rows(10 x 50 kg), with lateral raises (10 x 7.5 kg)
Superset; 3 sets of dB curls(10 x 15 kg), with face pulls(12 x 35 kg).
Abs; 3 rounds of swiss ball sit ups, leg raises and renegade rows.
notes: Good session. Im pretty excited about attempting 100 kg next week on the bench press.
In other news I have been reading up on about the Anabolic Diet, and I will probably start that once the soccer season ends. There is about 10 weeks left in the season, so I might start easing my way into the diet over the next 2 months.
[quote]theBird wrote:
In other news I have been reading up on about the Anabolic Diet, and I will probably start that once the soccer season ends. There is about 10 weeks left in the season, so I might start easing my way into the diet over the next 2 months.
tweet[/quote]
Are you setting a particular fat loss goal, or just wanting to cut up a bit?
I wandered into it just wanting to trim up, as I am not competing for anything, so I didnāt set a fixed BF% or fat loss amount per se - just look more toned and get rid of some lower abdominal fat.