Pre-season soccer conditioning

[*big D*]

Just did some work on the treadmill, nothing too tiring just to burn a few cals.

This is what I did:
30 minutes @ 3.7MPH, level 3 incline

After the 30 mins was up I went straight onto some intervals all at level 3 incline, here's what I did:
5 intervals,
each interval was = 1min @ 6.5MPH, 1min @ 2.5MPH

And then finished off with a cooldown for 5mins @ 2.5MPH

Total time = 45mins
Total distance = 2.7miles
Calories burnt = 380?

Of course it was more than 380 calories though as it didn't take into account weight, age, metabolic rate etc etc

Somehow my weight has gone up a few pounds this first week allready? Since christmas I have gotten so many stretch marks! Upper legs, shoulders, crease of armpit, tiny ones appearing on my left bicep now aswell, I must be growing pretty fast

[kimswollwilliams]

no doubt. i'm tore up from a hard week of training. weights are really climbing, feeling some real deep tissue muscle soreness. took today off and get back after it on monday.

[*big D*]

no doubt. i'm tore up from a hard week of training. weights are really climbing, feeling some real deep tissue muscle soreness. took today off and get back after it on monday.

I bet you are feeling quite alot of soreness recently, I only took a week off and my legs are killing me today after yesterdays session. Struggled throughout on the treadmill as my legs where not happy about trying to exercise, thought some of it was lactic acid but I guess its just muscle soreness.

Glad your recovering so fast man, what did you weigh before injury?

[*big D*]

Chest+Bi's

Incline benchpress: 3x8. + 1x6 dropset 1x10
Flat DB press: 3x8
Hammerstrength chest press: 3x12 SS Dips: 3x8

EZ bar curls: 2x6, 2x12
Hammer curls: 4x10 per arm.

Was a good workout, by the end I had an amazing pump in my arms, they felt SWOLE! Strenght is supprisingly ok on the EZ bar curls which is good.

[kimswollwilliams]

well, was between 285-290 before injuries, at my third surgery, about a month after i got hit, was down to 257, lowest i ever saw (stopped getting on scale after this) was 238. at this point, i had no appetite, was totally sedentary. awful. back up to 271 yesterday. starting to feel like my old self again.

[*big D*]

well, was between 285-290 before injuries, at my third surgery, about a month after i got hit, was down to 257, lowest i ever saw (stopped getting on scale after this) was 238. at this point, i had no appetite, was totally sedentary. awful. back up to 271 yesterday. starting to feel like my old self again.

WOW didn't think you would of gone as low as 238, I don't think if i got injured id have 50 pounds to loose! Humm 160 at just over 6ft? Wow that would look bad! Infact I do think that before I started the gym I was between 140-147, I looked like a lamppost! My dad use to pretend when I turned sideways he couldn't see me because I was so skinny.

Anyway you'l be up to 280 atleast in no time im sure.

[kimswollwilliams]

ya, i was a bit surprised also. then got thinkin', i was takin in prob 5,000cal, creatine, protein, etc, training 5x a week, then all of sudden, nothing. the first week in the hosp. all i drank was water with 8oz. of apple juice here and there... my metabolism at this point was racing and it took a bit for my body to realize the calories weren't there anymore before it adjusted.. anyhow, that's all in my rearview mirror now... scale is going up, up, up...

[*big D*]

Back
WG pull-ups: 10sets of 3 (1min rest between sets)

BB rows: 3x8. 1x6

Hammerstrength rows 3x8 SS Straight arm pulldowns 3x12

WG cable pulldowns 3x8 SS Machine rows 3x8

DB rows 3x8

Cardio

30 minutes crosstrainer. 7km/4.34miles.

Good workout today, felt quite strong and got some good cardio in too. The idea with the 10 sets of pull-ups is that im really weak on them and need to improve, so each week il just try get the total number of reps to improve and then after a while il decrease the number of sets too, hopefully il gradually improve!

[*big D*]

Shoulders
DB shoulder press: 3x8 with 30kg DB's PR I think
Front raises 3x10 SS Upright rows 3x8
Face pulls: 3x10
Smyth's shoulder press 3x12

Triceps
Close-grip benchpress: 4x6
Tricep pushdown: 4x8

Pretty good workout, was expecting it to be terrible as lessons got mixed up and I barely ate anything prior to my workout, ended up missing like 2 meals! was rediculous. Next workout is legs on saturday, should be a good one!

[*big D*]

Wheels
Trained legs yesterday, was just some squatting and then machine work... didn't fancy going too hard on them this week but next week il do more stuff.

Squats: (90 seconds between first 5 sets) 60kgx10, 100kgx6, 120kgx6, 130kgx6, 140kgx6. (120 seconds rest) 150kgx3, (180 seconds rest) 160kgx1.

Hamstring curls. 2x10, 2x8. Last set was 60kgx8 per leg.

Leg extensions. 2x12, 2x8. Last set also 60kgx8 per leg.

Leg press: 4x15, not sure on weight.

That was it, squats where fun but then the rest of the workout wasn't too strenous because it was machine stuff. I reckon I could hit 165-170kgx1 on squats if higher rest and less sets.

[*big D*]

Chest

Incline bench press: 60kgx6, 70kgx6, 80kgx6, 90kgx6, 100kgx5
(had a spotter for the 100 and he kept hands on the bar, all except last rep went up very easily, he insisted he didn't help at all but I stopped at 5 because I thought maybe he was... who knows?)

Incline DB bench: 34'sx8, 36'sx8, 40'sx6
Getting the 40's up for first time in ages felt good!

Dips: 3x12 with bodyweight

Hammerstrength machine: 3x8

Biceps

BB curls: 4x6

Preacher DB curls: 3x8 per arm

Felt like an awesome workout today, I believe I did have a drop in strength for a while on chest and shoulders but maybe its gone back up now? After next week il concentrate on higher reps for a while. Back tomorrow.

[*big D*]

Hey people, laptop messed up for a few days but it seems to be ok now... had problems connecting the charger up so it wouldn't charge.

Had a decent back workout and an awesome shoulder workout. Hit a PR of 34kg db's for 3 sets of 6 on shoulder press. Not very strong but im improving still.

Yesterday I had an awesome legs workout, here is how it went:

Squats:
Warm-ups: Barx30, 60kgx6, 100kgx6.
Work sets: 130kgx6, 140kgx6, 150kgx6! PR, 170kgx1! PR

Straight leg deadlifts: 100kgx8, 110kgx8, 110kgx8, 120kgx8, 120kgx8
Leg press: 5x8, increasing workload by 10kg per set.
Leg extensions: 45kgx8, 50kgx8, 50kgx8, 55kgx8, 60kgx8 (Per Leg)

Extremely happy with the 170 squat! 10kg more untill I hit 4 wheels per side! Was going to attempt 2or3 reps at 160 but I found myself saying hell no and putting 170 on the bar.

[*big D*]

Chest and Bi's 24th march

Chest

Incline Bench: 60kgx6, 80kgx6, 90kgx6, 100kgx6 PR!,110kgx3 PR dropset 60kgx12. I had 90 seconds rests between sets except 180seconds rest before the last set.

Incline Db's: 3x10
Dips SS flat Db flies: 2x10 on both
Flat Bench: 3 light sets of 10 reps, chest and tri's where burnt out!

Biceps

BB curls: 3x8
Cable curls: 3x10
DB hammers: 3x10

Good workout today, awesome pump with doing the 10 rep sets for the first time in ages! Strength was good on incline so very happy!

I usually time my rests for first 1or2 exercises and then slack off later on, need to keep a tighter schedule on rests for all exercises. Gunna be doing 3-4 sets of 6 with 90 seconds rests to start each bodypart and then 10 rep sets with 60 seconds rest (12 reps with legs). This should keep workouts shorter, burn more calories and allow me to fit in some cardio at the end! Will start doing cardio on all off days in a few weeks, just a fast pace walk on treadmill or something.

[*big D*]

Back

BB rows: 4x6. 90 second rests

60 second rests for all the other sets listed below:

Chins: 2x6 *god im awfull at these, bad form!*
Cable rows: 3x10, 1 arm at a time.
Straight arm pulldowns: 3x10, widegrip.
1 arm hammerstrength rows: 3x10
Lat pulldowns: 3x10
Inverted rows: 2x10 bodyweight.

Was a quick workout so managed some cardio too!

Stairmaster 10 minutes level 10
Bike 10 minutes

Gunna be trying this from now on, quick workouts with cardio to finish off.
Need to start doing negatives and rack chins to improve lat size and strength to be able to do chins strictly, weight should start going down soon aswell which will be helpfull.

Extra notes: Started using aPCT with sustain alpha for a boost in the gym and in the bedroom hopefully :P

[*big D*]

Today was shoulders and tri's

Db shoulder press: 3x6 with 36kg dbs (80ib). Gym only goes to 88ib Db's but eventually il get them. Hopefully in like 6 months il go to my old gym and get the 100s up, this is my goal!

Db front raises: 4x10
WG bb upright rows: 4x10. These are for side delts, seen them on one of Kai's training videos.
Shrugs: 4x15
Light Pushpresses: 4x12

Overhead cable extensions: 4x12
Close-grip benchpress: 4x10

Well today I had little energy, things went well untill after the front raises, wasn't timing my rests and ended up taking too long so no time for cardio.
Tomorrow is legs and il be more strict, looking for a good session!