[quote]andresarpi wrote:
Hi bro. Fellow soccer player here, from Argentina. Cool log.[/quote]
Hi mate.
Welcome to the cage. We go hard!
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Tuesday, 8th April 2014.
TRAINING
I was planning on doing a solo skill and conditioning session this morning but I woke up late. Obviously needed the extra sleep. Will have to get to bed a little earlier. Im going to try be in bed by 8:30 most nights.
PM
-
Agile 8 and a quick foam roll
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30 minute run at a moderate intensity.
NUTRITION
1:00pm: 200 grams of roast lamb, 2 tomatoes and an ounce of walnuts.
3:30pm: Chicken rice paper rolls, 5 boiled eggs (minus 2 yolks) and a small pumpkin soup.
5:00pm: An apple (pre-workout)
7:30pm: Ground beef and cabbage stew with 400 grams of sweet potato.
Total macros; P:160 C:175 F:115
Total calories: 2,460.
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Happy belated birthday. Looks like youāre doing well with food intake. By the way, Indian food is an awesome birthday dinner.
Have you considered a different team sport? I always found that the dedication and camaraderie was much better when playing Rugby compared to football (soccer). Iām sure youād make a great winger. Is Rugby not in your blood being an Australian?!
[quote]Austinsprodigy wrote:
Have you considered a different team sport? I always found that the dedication and camaraderie was much better when playing Rugby compared to football (soccer). Iām sure youād make a great winger. Is Rugby not in your blood being an Australian?![/quote]
Hey Austin,
I have been playing soccer since I could walk, literally. I take pride in the skills that I have developed after thousands of hours practicing kicking a ball with the wall. I think its too late for me to take up a new sport. Saying that I am considering Jiu Jitsu as I see that is something I could practice for many years, while my days playing high impact sports are numbered.
Thanks for your input.
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Wednesday, 9th April 2014.
TRAINING
Max Effort Upper
-
Agile 8 and bike ride to the gym.
-
Military press.
5 sets of 3 reps at 60 kg. -
dB bench press
4 sets of 12 x 25 kg -
Superset barbell rows and rear delt flyes
4 sets of: 10 x 50 kg for the rows, and 10 x 6 kg for the flies -
Barbell curls
3 sets of 10 with 32.5 kg.
notes: decent session. Most weight went up.
NUTRITION
6:30am: BCAAs and coffee (pre-workout)
8:30am: oats and whey (post-workout)
11:30am: Quest protein bar.
1:00pm: 5 boiled eggs (minus 2 yolks), and pumpkin soup.
3:30pm: 240 grams of snapper, a large bowl of veges snap fried in 1 tablespoon of coconut oil, 2 tablespoons of PB and 2 peaches.
7:00pm: Ground beef and cabbage stew with 1 cup of brown rice.
Total macros: P:210 C:180 F:95
Total calories: 2,480.
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Thursday, 10th April 2014.
TRAINING
PM
Team Soccer Training
-
Before I left for training I did Agile 8 and some extra hip flexor stretching. Also did 5 sets of 8 rep pull-ups between stretching.
-
Team training was actually not too bad for once, although I went in with low expectations. We warmed up with some ball work and then got straight into some real life game simulation working on positioning and passing, although with half the starting line-up missing from training, I donāt know how much use tonights work will be. Our first game is this Saturday night.
NUTRITION
12:00pm: 190 grams of grilled salmon, 10 olives, chicken rice paper rolls and an ounce of macadamias.
3:30pm: Salmon sushi, and a small tin of tuna.
5:00pm: 2 apples (pre-training).
7:00pm: Ground beef and cabbage stew with rice noodles, and a cookies and cream skinny cow ice-cream.
Total macros: P: 165 C: 285 F: 110
Total calories: 2,700.
notes: Slightly overate by about 200-300 calories, but IM not too fussed as training was decent and tomorrow morning plan to do a double skill work with some weight work session first thing in the morning.
Sleep tight ducklings!!
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Friday, 11th April 2014.
Welcome back to the cage!
Today I had decided to do a double session in the morning so that I didnāt have to gym it in the evening, giving me more time to recover before tomorrow nights game. So todays session was done in 2 parts; part one was āskill and conditioningā and part two was āUpper Repetitionā. I thought I would struggle at the gym after running but I did not note any significant decline in strength.
In other news, my Metabolic Drive had arrived in the mail. I canāt wait to try it. I also had ordered some more Finibars, although this time I got the dark chocolate flavour which I have not tried yet either.
TRAINING
AM
Part On
-
Agile 8
-
Warmed up with the ball with some wall to ball passing and juggling. Moved on to 5 sets of cone dribbles, and then 3 sets of doggies. I then did 5 sets of 350 meter sprints. Struggled with the last run. Finished off at the ground with 5 sets of 5 push-ups and a 12 meter hill sprint.
Part Two
-
Bodyweight dips; 12, 11, 11, 10.
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Weighted pull-ups.
5 sets of 4 reps with an additional 12 kg. -
Lateral raises.
3 sets of 11 reps with 8 kgās. -
Superset dB shrugs with incline hammer curl.
10 x 30 kgās for the shrugs and 10 x 15 kgās for the curls. -
Ab circuit.
4 rounds of swiss ball sit-ups, leg raises and face-pulls.
NUTRITION
7:00am: BCAAs and coffee (pre-workout).
7:40am: Half a finibar (intra-workout).
8:30am: Whey and 2 cups of cereal (post-workout).
12:30pm: Quest protein bar.
2:30pm: 270 grams of snapper, broccoli, olives, roasted capsicum, a peach, 2 tablespoons of peanut butter on celery and pumpkin soup.
4:40pm: An apple.
7:00pm: 260 grams of grilled chicken breast, 2 cups of rice, large bowl of bok choy and mushrooms.
Total macros: P:220 C:265 F:65
Total calories: 2,700.
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Saturday, 12th April 2014.
GAME DAY
We lost 2-5.
Things were not looking good before the game as we were struggling for numbers. Our seconds team had to play with a man short due to the low numbers. Our game was probably one of the poorest games I have ever been involved in. I donāt think we managed to get more than 3-4 passes in a row. I played in the centre of the midfield, but struggled to have much impact.
Our defenders this year have poor skills and even a 5 meter pass seems to be too much to ask for. I can not see us winning a game this year and I even feel that the team may fall apart and may have to forfeit a number of games or even the season. I am thinking that its time to put part B in to action? I might have to take this year off from football.
In other news I am going on a one week holiday to Sydney this week. I will also be taking a ādiet brakeā. I still plan to do my 3 gym sessions and 2-3 sessions on the running track.
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[quote]theBird wrote:
Saturday, 12th April 2014.
GAME DAY
We lost 2-5.
Things were not looking good before the game as we were struggling for numbers. Our seconds team had to play with a man short due to the low numbers. Our game was probably one of the poorest games I have ever been involved in. I donāt think we managed to get more than 3-4 passes in a row. I played in the centre of the midfield, but struggled to have much impact.
Our defenders this year have poor skills and even a 5 meter pass seems to be too much to ask for. I can not see us winning a game this year and I even feel that the team may fall apart and may have to forfeit a number of games or even the season. I am thinking that its time to put part B in to action? I might have to take this year off from football.
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[/quote]
Do you have a long season? The reason I ask is that my season started out pretty encouraging and did a 180. Maybe yours will do the same, but for the better?
[quote]missinglink wrote:
Do you have a long season? The reason I ask is that my season started out pretty encouraging and did a 180. Maybe yours will do the same, but for the better?
[/quote]
About 22 weeks.
I suppose there is a chance things might improve, but I honestly believe things can only get worse.
For things to get better we need to sack our current coach and find a half decent replacement, and then we would need an additional 5-6 players who have half decent skills and fitness levels.
The chance of all that happening is pretty much close to slim to zero. I am having a short holiday away in Sydney this week, so hopefully the time off clears my mind and makes my decision easier.
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[quote]theBird wrote:
[quote]missinglink wrote:
Do you have a long season? The reason I ask is that my season started out pretty encouraging and did a 180. Maybe yours will do the same, but for the better?
[/quote]
About 22 weeks.
I suppose there is a chance things might improve, but I honestly believe things can only get worse.
For things to get better we need to sack our current coach and find a half decent replacement, and then we would need an additional 5-6 players who have half decent skills and fitness levels.
The chance of all that happening is pretty much close to slim to zero. I am having a short holiday away in Sydney this week, so hopefully the time off clears my mind and makes my decision easier.
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Youāre right, that sounds like a long shotā¦
Well enjoy the vacation, I know I make poor decisions when Iām stressed and all worked up, some time away would be good for the soul and let you decide what truly is best.
[quote]missinglink wrote:
Youāre right, that sounds like a long shotā¦
Well enjoy the vacation, I know I make poor decisions when Iām stressed and all worked up, some time away would be good for the soul and let you decide what truly is best.[/quote]
Im coming back from vacation today. My mind is somewhat refreshed, although no major decisions have been made yet.
On my week off I managed to get to the gym twice for some higher rep full body stuff, and managed to go for a 30 minute run through a forrest. I also had access to unlimited amounts of food and I did over-indulge, including a massive easter lunch today. I have not actually weighed myself but I suspect I am 3-4 kgs heavier.
Normal logging will recommence tomorrow.
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Wednesday, 23rd April 2014.
TRAINING
AM
Solo Skill & Conditioning
-
Agile 8 and a foam roll.
-
Warmed up with some simple ball to wall drills. Moved on to 4 sets of cone dribbles, and then 4 sets of cone doggies with the ball. I then did 4 x 350 meter sprints, and 5 x 5 push-ups followed by a 10 meter hill sprint. Finished off with some stretching. Took about 45 minutes in total.
notes: A little slower after having my week off, but feeling good. Glutes and hammies firing as they should while sprinting. The week off has done me wonders.
DIET
Havenāt had time to calculate my numbers, but this is what I ate today?
6:00am: coffee and BCAAs (pre-workout)
8:00am: 2 scoops of Metabolic Drive with a tablespoon of peanut butter, girlfriendās coconut water with apple, kiwi fruit, celery and spinach smoothie.
11:00am: Quest protein bar
1:00pm: 6 eggs(minus 3 yolks) and chicken rice paper rolls.
4:00pm: About 200 grams of chicken breast and broccoli, one avocado and an orange.
7:00pm: Grilled steak, 1 cup of brown rice, 2 fried eggs and some asian greens.
notes: Today was the first time I tried chocolate Metabolic Drive. I must say it probably is the best tasting protein shake I have ever had. I borrowed my girlfriends nutribullet thing and blended it with ice and peanut butter. Divine!
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[quote]theBird wrote:
I also had access to unlimited amounts of food and I did over-indulge, including a massive easter lunch today. I have not actually weighed myself but I suspect I am 3-4 kgs heavier.
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Me too, I went up about 7 pounds, didnāt even eat a ton.
[quote]pabergin wrote:
Me too, I went up about 7 pounds, didnāt even eat a ton. [/quote]
Lol. As long as it happen only occasionally I suppose its not a bad thing. Keeps the metabolism going.
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Thursday, 24th April 2014.
TRAINING
PM
Team Soccer Training
My first training in 2 weeks time. Another poor session. Donāt think I even broke sweat. A few key players missing with Easter holidays, although that is still no excuse. In the next few days Im going to have to make some major decisions. We have our first game this Sunday and I am not sure if I want to play.
DIET
Didnāt have time to count the macros, but this is what I ate;
11:00am: Quest protein bar and rice paper rolls
1:00pm: Steak, mushrooms and a green smoothie.
3:00pm: Tuna, salmon sushi and an orange.
5:00pm: 2 apples, peanut butter on celery and half a finibar (pre-training).
8:00pm: Meatballs on mashed potato.
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[quote]theBird wrote:
Thursday, 24th April 2014.
TRAINING
PM
Team Soccer Training
My first training in 2 weeks time. Another poor session. Donāt think I even broke sweat. A few key players missing with Easter holidays, although that is still no excuse. In the next few days Im going to have to make some major decisions. We have our first game this Sunday and I am not sure if I want to play.
DIET
Didnāt have time to count the macros, but this is what I ate;
11:00am: Quest protein bar and rice paper rolls
1:00pm: Steak, mushrooms and a green smoothie.
3:00pm: Tuna, salmon sushi and an orange.
5:00pm: 2 apples, peanut butter on celery and half a finibar (pre-training).
8:00pm: Meatballs on mashed potato.
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Keep us posted on the decision, i am still wavering myself as to continue or not.
[quote]missinglink wrote:
Keep us posted on the decision, i am still wavering myself as to continue or not.[/quote]
Will do.
I do feel bad for the coach as he has asked me to play as the āplay-makerā in the middle of midfield. I usually pride myself in being a āclub-manā, and I do everything I can in the best interest of my club. But it just feels that I am the only one that is committed to the cause. Not even the committee members seem to have a clue on how to run a club.
Last night at training, only 2 players in the first team starting line-up trained. I am going to suggest that the team trains once a week and maybe that will mean most players will get a chance to train with each other, instead of having 7 people training on Tuesday night and then 7 different people training on Thursday night.
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Friday, 25th April 2014.
TRAINING
PM
Repetition Upper & Conditioning
-
Bodyweight dips; 12, 12, 12, 10.
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Weighted pull-ups.
5 sets of 4 reps with an additional 15 kg. -
Supersetted 4 supersets of; 10 x 8kg lateral raises, with 12 x 35 kg face-pulls.
-
Supersetted 3 sets of; 10 x 30 kg dB shrugs, with 12 x 15 kg incline curls.
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Ab circuit; 4 rounds of swiss ball sit-ups, leg raises and bird-dogs.
-
Conditioning; 7 hill runs. Took about 42 seconds to run up the hill and 2ā15 to walk back down. Last 2 runs were a struggle. Will try and get to the hill once a week and try get my time closer to 41 seconds, and aim for 10-12 reps.
NUTRITION
Did not count my numbers once again today, but this is what I ate;
12:00pm: Heaps of grilled chicken breast, cabbage salad, thai pumpkin soup, 2 apples, 30 grams of almonds.
3:00pm: Small tin of tuna, 4 x gluten free crepes, peanut butter on celery.
4:30pm: BCAAs (pre-workout)
6:00pm: 2 scoops of Metabolic Drive and an orange.
7:30pm: Meatballs on mashed potato, a piece of grilled chicken breast, and a generous glass of red wine.
notes: Today I learnt that I should not have pumpkin soup before training. After having the pumpkin soup (which was delicious) I felt bloated all day and almost threw up in the gym. Must be all the fibre. I also learnt that banana flavour Metabolic Drive is the best tasting protein shake out there!!!
In other news I have decided that I will not travel away for my teams firsts game of the season on Sunday. I will make this announcement on Facebook later tonight. I feel that this is my way of a silent protest. I also feel this is possibly the first step to announcing that I will not be playing this year.
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