well, that was creepy. i didnt know you were jason vorhees
caveman101- Thanks, Im the baddest mofo this side of the galaxy.
Anyway, today usually is my 2 session day, but due to a few things changing around at work, I only had time for 1 session, and hence we mixed it up a bit. And what a work ou it was! Im bookmarking this one for next years preseason.
This is what happened;
30 minutes of foam rolling and mobility while watching the hot chick on a treadmill
And then I did 3 rounds of the following, with 2 minutes rest between each round and no rest between each station;
Squats; 10 reps at 176 lbs
dB lunge walk: total of 20 steps using 55 lbs dBs
Barbell step ups; 10 reps each leg using 90 lbs barbell
Lightweight!!
lol at your mask. it does make you look a bit like a creepy psycho :-p
strong looking bench, though.
sorry to hear about your soccer game. sounds like your team does much better when the odds are against you.
i get most of my training gear (including the bands and my last pair of shoes) from here:
http://www.kettlebells.com.au/store/kettlebells
have had 3 different orders with them now and in each case everything was delivered with no problems at all to a business address on Tuesday when I’d ordered it on the weekend.
Alexus- Thanks. Ill order my bands tonight. And yes my team does much better when the odds are against us. And Im glad you liked my mask.
Hey kids,
Welcome to my latest update. Its friday night, so you know what that means… shoulder night!!
150 sit ups (x2)
Front plank and “back plank” for 1 minute each (x2) (next week hopefully hold it for 1 minute 20’)
15 minutes of skill work with the ball. I did this to warm up the body a bit more and get soem sweat going on a cold night.
Military presses
warm up sets;
7 x 110 lbs (x2)
5 x 132 lbs
working sets;
3 x 154 lbs (x5) (was heavy but it felt good, next week I think Ill try 148.5 lbs for 5x5)
overhead dB presses
3 sets of 8 using 50 lbs dBs
lateral raises
3 sets of 12 using 22lbs dBs (although on the last set I could only manage 9 reps, but I think ill keep this weight)
I then spent 10 minutes mucking around trying to improve my handstand by practiceing wall handstand holds.
Until next time, this is theBird signing out!!
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Have not has a lot of time lately, but can assure you I’m still following. I like the vid. I’d work on that technique though, your losing out on some power for sure. You have long arms so I can see why it would be fairly awkward, but a couple tips. Widen your grip, TUCK YOUR ELBOWS, pop your lats out, stay tight, no squirming around with the upper extremities at all, keep the bar moving in the same trajectory in every rep pushing the bar back. Looked like some good pressing though and you kept both your head and ass down, so I’m happy with that. Also, how do you find the handstands are on your rotators?
EF5127- Thanks for the tips. Although Im not sure what you mean by tucking my elbows, and how am I meant to spread my lats?
Whenever I do handstands my rotators have been warmed up extensively and have had no problems yet. Its early days but i feel all of this wall handstnad practice is actually making my new shoulders stronger.
Todays update:
Well today is the morning of game day!! Yesterday during my routine pre-game skill session I had “put out” my dodgy lower back. Sigh. The pain is only a 3/10 so Im going to go ahead and play today. I might just have to take some Ibubrofen before the game and rub the area with some “dencorub”. Today looks very wet and we are playing the top team. I will be marking the leagues top scorer. Hopefully my back holds up and I give him a “bird lesson”!! Should be interesting to see “what team” turns up today.
Keep shuffling bird people.
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Hi kids,
Today was game day! On wakening I felt tired. its been a long season/year and I think its taking its toll on me. Today we played one of the top 2 teams. We lost 1-0, thanks to a unlucky own goal. Personally I played ok, nearly scoring the equaliser with a header from a corner. I was then subbed off in the last 20 minutes of the game as the coach changed formation for 4 at the back to 3 at the back an extra player in midfield.
I feel I need to either increase my training or maybe even take deload week??
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Miss me?
Thought so.
Well today was chest and back day. Due to time constrictions I had to cut it short, but I still got a good workout in.
150 sit ups(x2)
Front plank and back plank for 1 minute 10’ (x2)
barbell bench
warm up set
7 x 132 lbs (x2)
5 x 198 lbs
working set
5 x 231 lbs (x5) (although on the last set I only pushed out 4 reps)
next week I might try this weight again or maybe drop back down to 220lbs??
supersetted wide grip pull ups with close grip chinups
3 rounds of 7 reps at bodyweight
I then slammed down a handful of BCCAs and headed to team soccer training.
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Hi T Nationers!!
Well today was my double dose day! At the moment I have an old buddy over from the other side of the country visiting me, so I will be busy this weekend caching up with him. And I will have to break my diet rules. Already tonight I smashed a pizza and downed 4 beers. Oh well, I might have to reduce my calories during the day to make up for the extra I will be having at night?
AM
I did what I did last week…, 3 rounds of the following
squats 10 x 175 lbs
dB lunges 20 steps using 55 lbs dBs
barbell step-ups with a 88 lbs barbell
PM
Due to to time constrictions today I just did a 30 minutes skill session with the ball, followed by 3 sets of 40 second holds of wall handstands.
Everyday Im shuffling.
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Goood morning vietnman!!!
Hi kids, I have just come back home(empty) for a night out with my pal, whos visiting from another state. So its one of those occasions where Im allowed to drink. Me and my buddy went out for a feed followed by 5 beers which due to my lack of drinking, has gone straight to my head. But anyway before I met up with my buddy I managed to get my work out in. This is what happened;
150 sit ups (x2)
1 minutes fron and back planks (x2)
Military presses
warm up sets
7 x 110 lbs (x2)
5 x 132 lbs
working sets
5 x 148.5 lbs (x5)
Standing dB overhead press
3 sets of 8 x 50 lbs
lateral raises
3 sets of 12 x 22 lbs(although I only managed 10 and 8 on the 2nd and 3rd sets respectively. Next time I shall aim for 3 sets of 9??)
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by ‘beers’ do you mean ‘pints’?
Nice pressing. What were you drinking?
Alexus- 2 pints, the rest were middies(which are known as pots in Victoria)
ethanwest- Thanks. I was drinking beer. Good quality beer such as Becks, Peroni and a local beer known as little creatures
Hi disciples,
Well yesterday was game day, and suprise suprise…we lost. We lost 4-2 in windy conditions, with ourselves been the worse enemy. Lots of arguing and insults between team-mates. I didnt play too bad considering I was still feeling the ill effects of my hangover. I also have irritated my lower back again, but hopefully it should be good to go in a couple of days again.
Tonight I will rest and tomorrow morning I shall attempt some mobility work and maybe go for a walk if I can get up earlier enough.
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[quote]theBird wrote:
Alexus- 2 pints, the rest were middies(which are known as pots in Victoria)
ethanwest- Thanks. I was drinking beer. Good quality beer such as Becks, Peroni and a local beer known as little creatures
Hi disciples,
Well yesterday was game day, and suprise suprise…we lost. We lost 4-2 in windy conditions, with ourselves been the worse enemy. Lots of arguing and insults between team-mates. I didnt play too bad considering I was still feeling the ill effects of my hangover. I also have irritated my lower back again, but hopefully it should be good to go in a couple of days again.
Tonight I will rest and tomorrow morning I shall attempt some mobility work and maybe go for a walk if I can get up earlier enough.
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How often do you play football? What does your diet look like to support the activity level?
ethanwest- I play in a competitive game once a week, and train with the team once a week. My diet does vary day to day but for example today was;
breakfast: oats, 3 eggs, 2 slices of toast
10am: chicken sammich
1pm: salomon and rice
4pm: nuts and shake/whey peanut butter ball
6pm: pre training meal of toast and jelly and coffee
730pm: dinner which is usually meat and veges and some potatos/rice
930pm: cottage cheese, peanut butter and almonds.
supplements: 6 large fish oil tablets, 3 curcumin pills, zinc mega-powder drink.
Hi friends,
Just a quick update for you bird lovers out there. Well on game-day I irritated my lower back again, and since then it is still bothering me, with a pain rating of 3/10. Since then I have not lifted any weights. I did go to team soccer training tonight, but I took things very easy. Tomorrow I will probally will cancel my leg sessions and visit the chiro instead and maybe do some light mobility work after.
On a side note Ive been feeling like shit anyway. I think I might have caught a bug or maybe Im stil feeling the after effects of my drinking session. Maybe I need to supplement with something else. Things can only get better.
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Hi followers!
Just letting you know that training was cancelled again and instead I visited the chiro who clicked me back into place. The back is feeling better and hopefully I get to do my chest/back work out tomorrow.
On a side note I am still feeling ordinary at the moment. Just a bit lethargic and uninterested. Im hoping once my back feels better Ill be back to normal.
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Evening ladies and gentlemen!
Well Im happy to report that my back is feeling better and my mood is a bit better aswell.
I think that the forced rest Ive had for the past 4 days was needed, as Im feeling recharged and ready to go again. Today my back still does feel a bit tender, but much better than the past 3 days.
I dont usually do chest/back on fridays, but due to my injury my routine will be a bit different this week.
Anyway this is what happened;
foam rolling and mobility work.
(I have introduced the “wall hip flexor stretch” that I aim to do everyday for atleast 4 minutes on each side. I didnt realise my hip flexors were that inflexibe, and I beleive it might be related to my recurrent lower back pain/SI joint dysfunction.)
barbell bench
warmup set;
10 x 110 lbs
7 x 154 lbs
5 x 198 lbs
working set;
5 x 220 lbs (x5)
supersetted wide grip pull ups with close grip chin ups
3 rounds of 7 reps of each.
supersetted dB flat bench with dB incline bench
2 rounds of 12 reps each at 50 lbs (I will increase this weight next week)
3 sets of 12 bodyweight push-ups
I then wanted to do some dB rows, but I decided against this as I didnt want to irritate my recovering lower back.
Until next time tweeters.
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Hi egglets,
Well today I did my routine pregame stuff. Lots of foam rolling and mobility work, followed by some glute activation. I then proceeded with 20 minutes of some ball work, and then I did 3 sets of 30 seconds of wall hand stands.
My lower back still isnt 100 percent yet, but Im hoping on waking tomorrow morning it will be very close to been at maximal health!
Tonight my team had our annual dinner dance. It can get a bit messy, I controlled myself and only consumed 3 beers, although I had noticed by the end of the night a number of our key players have probably had 1-2, maybe 3-4 drinks too many. Tomorrows game is against a team close to us in location, and hence is always considered as a bit of a “local derby”. Ill update with the results tomorrow after the game.
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good luck for your game!!
is the weather starting to get a bit better? it certainly is here, and people are wanting to get their drinking on. feels like summer, only better, because it isn’t too hot yet.
little creatures is a nice beer. sucks about the microbrewery tax in aussie, though i guess it is a good thing for driving up the price of beer…
Alexus- Thanks, but we lost. Its good to hear you enjoy a beer. Even though we are no where near close to each other, one day I promise we will have a beer together. And yer, the weather has been great, Im itching to get back on my road bike again.
Todays update: Well we lost 4-0. We were short with players, most of the team had hangovers and we were playing on a large pitch that never favours a drunk un-fit team. Im not sure of my plans for next season, but as one wise man said “insanity is doing the same thing over and over again even though it doesnt work”.
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