Barbell bench
Ramped up to a max set of 5 x 100 kg (last rep was a grinder)
TRX push-ups
3 sets of 8 reps (on the last rep one of the metal clips on the TRX snapped and I fell forward flat on my face, no serious injuries though)
Supersettted seated rows with face-pulls
4 supersets with 10 x 50 kg for the rows, and 12 x 35 kg for face-pulls.
-Supersetted dB shrugs with hammer curls
3 supersets of 10 x 25 kg for the shrugs, and 10 x 17.5 kg for the curls. (weight for the curls was probably too much)
rode home and stretched my glutes.
DIET
6:30am: BCAAs and coffee (pre-workout).
8:30am: half a cup of oats and 1 scoop whey shake (post workout).
12:00pm: Quest protein bar.
1:30pm: Banana and 5 brazil nuts.
3:30pm: 3 egg scrambled eggs, 100 grams of steak, spinach and tomato salad and a apple.
7:00pm: home-made lamb, potato, carrot and pea stew with 1 cup of brown rice.
Total macros: P:146 C:220 F:85
Total calories: 2,300.
20 minute run before team training. As team training is lacking in intensity at the moment I am trying to go for a run before training. Will be trying to increase the time of my run every week by 3-5 minutes.
Team training included some ball work and a small sided possession game. We still donāt have the quality in the team to play in the division we have been placed in.
DIET
11:30am: 5 eggs (minus 2 yolks) and a spinach, cucumber and tomato salad.
3:30pm: lamb, potato, carrot and pea stew with 1 cup of brown rice
5:50pm: Peanut butter crunch Finibar (pre-training)
7:30pm: GFās chicken risotto (had to guestimate the macros)
Total macros; P:120 C:260 F:80
Total calories: 2,100.
Supersetted lat pull-downs with face-pulls
4 sets; 10 x 60 kg for the pulldowns, and 12 x 35 kg for the face-pulls
dB military press
3 sets of 10 x 17.5 kg
dB curls
3 sets of 10 with 15 kg
Farmer walks
3 x 15 meter walks with 47.5 kg dBās, one minute b/w each walk.
DIET
6:30am: BCAAs and coffee (pre-workout)
8:30am: 1 scoop whey and a half cup of oats (post-workout)
12:00pm: Quest protein bar
3:00pm: grilled steak on a salad of spinach, tomato and cucumber. And a banana.
5:30pm: tuna and 2 gluten free crepes with cinnamon.
7:00pm: GFs chicken risotto (guestimate: 30/65/25 (600)) and a teaspoon of peanut butter
notes: I could be out on the risotto guestimate by a couple of hundred calories???
Total macros: P:160 C:175 F: 85
Total calories: 2,050.
[quote]CroatianRage wrote:
Still waiting on that squat vid, bird.[/quote]
Hey buddy,
I have been avoiding squats due to some right knee pain. Patella tendonopathy possibly??
All is feeling 90% good now and I am about to start a new cycle of leg weight training tomorrow. I will be cycling between barbell hip thrusts and back squats, so I will not be squatting for another 2 weeks which I feel will give my knee ample time to recover to 99%.
Saying all that I really am starting to think that I am not made for squatting (leverages and flexibility etc), but I will be interested to hear what you say once I post up the video.
Usual skill session involving practicing passing, turning, dribbling, juggling and finished off with a 15 minute run. Was really windy outside this morning which kind of ruined the enjoyment of being outside. Not the best session as my touch was a bit off this morning, although it has been awhile since I had a session with the ball.
DIET
6:30am: BCAAs and coffee (pre-workout)
8:30am: whey and oats (post workout)
11:00pm: Quest bar and brazil nuts
12:30pm: 5 egg scrambled eggs (minus 2 yolks), and smoked salmon.
3:30pm: tuna, carrot and a banana.
6:30pm: grilled snapper, baked sweet potato and cabbage salad.
Total macros: P:176 C:150 F:95
Total calories: 2,150.
notes: Im feeling I need a ācarb re-feedā. I will see how I feel tomorrow after my schedules leg session.
I will start to post pics soon and I will start to monitor my weight. Any suggestions on how often and when I should weigh myself??
Hey Bird, nice work in here lately! For the re-feed Iād say just use your instincts. If you think your workouts are making you feel more fatigued than usual, than go stuff your face with some carbs! lol Keep up the detailed logging.
[quote]MightyMouse17 wrote:
Hey Bird, nice work in here lately! For the re-feed Iād say just use your instincts. If you think your workouts are making you feel more fatigued than usual, than go stuff your face with some carbs! lol Keep up the detailed logging.[/quote]
Hey Mr. Mouse,
Thanks for the encouragement. And tonight isĆ¢?Ā¦. sammich night!!!
Barbell hip thrusts.
5 sets of 5, with 60 kg (Im not going to work up to a max set with these as I feel I get more out of these with more reps).
Barbell reverse lunges
3 sets of 10 with 40 kg.
Hamstring curls
3 sets of 10, with 40 kg.
Ab circuit
4 rounds of 30 swiss ball sit-ups and 12 hanging leg raises.
notes: goos session. Nothing hurting. Will increase all weights next week.
DIET
7:30am: BCAAs and coffee (pre workout).
9:00am: whey and oats (post workout).
12:30pm: 5 boiled eggs (minus 2 yolks) and spinach salad.
4:00pm: grilled salmon and veges(okra, sour melon and carrot) cooked in 1 teaspoon of coconut oil. And a banana.
7:00pm: 4 x chicken, cheese, tomato and mustard sammiches, & a pepsi max CHEAT MEAL
Total macros: P:194 C:184 F:75
Total calories: 2,420.
notes: Calories are a little on the high side, although thats ok considering today is āleg dayā and I had a cheat meal for dinner (BBQ chicken sammiches) as I have been feeling a little low on energy in the past 2 days.
10 set superset; first 8 sets was 6 pull-ups/12 push-ups, and the last 2 sets was 5 pull-up/12 push-ups. (60 seconds b/w each ss).
4 sets of 20 band pull-aparts.
notes: was hoping to get all 10 sets doing 6 pull-ups, but I started to struggle on the last few sets.
DIET
12:00pm: Massive T-bone steak, tomato & cucumber salad, and 2 sticks of celery with PB.
3:00pm: Tuna, sweet potato, and a nectarine (pre-workout).
6:30pm: chilli con carne with 2 cups of rice & guacamole. (Iām assuming 80% of the chilli is meat) (post-workout)
Supplements: 4 fish oils tabs with dinner.
Total macros; P:148 C:175 F:98
Total calories: 2,314.
notes: overate by 100-200 calories, but thats ok as I wanted to have enough carbs in the system ready for tomorrows sprint work.
[quote]CroatianRage wrote:
Still waiting on that squat vid, bird.[/quote]
Hey buddy,
I have been avoiding squats due to some right knee pain. Patella tendonopathy possibly??
All is feeling 90% good now and I am about to start a new cycle of leg weight training tomorrow. I will be cycling between barbell hip thrusts and back squats, so I will not be squatting for another 2 weeks which I feel will give my knee ample time to recover to 99%.
Saying all that I really am starting to think that I am not made for squatting (leverages and flexibility etc), but I will be interested to hear what you say once I post up the video.
tweet[/quote]
Itād be interesting for me to know what your femur-to-height ratio is? Long-femured individuals such as myself usually have really shitty leverages for squatting.
[quote]kgildner wrote:
Itād be interesting for me to know what your femur-to-height ratio is? Long-femured individuals such as myself usually have really shitty leverages for squatting.
[/quote]
How would I measure my femur length???
Today I had decided to not attend team training. At the moment I am not getting much out of team training, so until a proper coach is appointed I continue to not attend all of the team training sessions. Instead I trained myself?
AM
Solo Skill Training and Conditioning/Speed Work
Agile 8 and foam roll etc.
Warmed up with some simple wall passing, did a series of cone dribbles and practiced various different moves. I then 8 reps of 5 push-ups followed by a 30 meter sprint, which I did at 80% max effort. Finished off with some stretching and ankle rehab.
DIET
6:30am: BCAAs and coffee (pre-workout)
8:30am: whey and oats, and a teaspoon of honey in my tea (post-workout)
12:30pm: 5 boiled eggs(minus 2 yolks), and a nectarine.
3:30pm: 150 grams of roast beef, broccoli and 4 brazil nuts.
6:30pm: 300 grams of chilli con carne, 1.5 cups of rice and guacamole.
Total macros: P:175 C:145 F:80
Total calories: 2,060.
Usually I do my gym sessions in the morning, but I woke up this morning feeling tired and weak, so I had decided to move my session into the evening?
PM
Max Efffort Upper
Agile 8 etc and bike ride to the gym.
Barbell bench press
Worked up to 2 woking sets of 3 x 100 kg, and 3 x 105 kg.
notes: feeling weak on the bench, but I suppose that is expected as I have lost some weight.
-Weighted push-ups
3 sets of 12 reps with 10 kg on my back. Easy.
Superset seat rows with face-pulls.
4 supersets, 10 x 50 kg for the rows and 12 x 35 kg for the face pulls.
Hammer curls.
3 sets of 10 x 17.5 kg.
Finished off with Turkish get ups.
3 x 15 kg, 2 x 17.5 kg and 1 x 20 kg.
DIET
11:30am: 140 grams of roast beef, a carrot, a tomato and 4 brazil nuts.
1:30pm: Quest protein bar
2:30pm: A apple and 2 tablespoons of peanut butter.
4:00pm: 270 grams of chilli con carne and 300 grams of sweet potato
5:00pm: A peanut finibar (pre-workout)
7:00pm: 240 grams of snapper and boiled potato and spinach stew.
Total macros: P: 220 C: 215 F: 100
Total calories: 2,720.
notes: Holy mashed potatoes Batman!!! I ate about 500 calories more than I had planned. Although I was hungry and most of the food was good quality food. Lately I have been feeling a little low on energy so I think Im going to increase my calorie target to about 2,300-2,400.
Looking good Bird. Iāve been following your logs for a while now. Youāve definitely got the physique I aspire to. Right now it looks as though Iāll need at least 8 kg of more muscle.
[quote]booksbikesbeer wrote:
Looking good Bird. Iāve been following your logs for a while now. Youāve definitely got the physique I aspire to. Right now it looks as though Iāll need at least 8 kg of more muscle.
Keep up the hard work.[/quote]
Thanks buddy.
Your encouragement means a lot to me and Im glad you follow āThe Cageā. Feel free to post more often and offer your opinions regarding my training, diet and anything else that you would like to say.
I got to the training grounds early and ran laps at a moderate pace for 22 minutes. Team training commenced with some more running, some short sprint work and then some ball work. We finished off with a small sided game. Tonights training was probably the best of the season so far, although my legs were feeling tired by the last 20 minutes. Have to push myself harder.
DIET
1:00pm: 5 boiled eggs and a nectarine
3:30pm: 240 grams of salmon and blitva(potato and spinach stew).
5:30pm: Gatorade (pre-workout)
8:30pm: GFs chicken and cashew on rice (200 grams of chicken, 40 grams of cashews, lots of vegetables and 2 cups of rice).
Total macros; P:150 C:235 F:80
Total calories: 2,350.
Superset of lat pull downs and face pulls
4 supersets of 10 x 60 kg for the pulldowns, and 12 x 35 kg for the face pulls.
dB military press
3 sets of 10 x 17.5 kg.
Superset dB shrugs with dB curls
3 supersets of 10 x 25 kg for the shrugs, and 10 x 15 kg for the curls.
Farmer walks
5 x 20 meters using 45 kg in each hand, 60 seconds rest b/w each set.
DIET
6:30am: BCAAs and coffee (pre-workout)
8:30am: whey and oats (post-workout)
12:00pm: Quest protein bar
2:30pm: Tuna and blitva(spinach and potato stew), and a peach
3:30pm: A nectarine
6:30pm: GFs chicken and cashew (150 grams of chicken, 40 grams of almonds and heaps of veges. No rice as we were going out for drinks)
8:00pm: 2 beers
Total macros: P:150 C:200 C:60
Total calories: 2,150
