Wednesday 15th August 2007
Total Duration: 30 minutes
Warm-up: 5 minutes on Threadmill (0.7km) & calf static stretch
Squats Warm-up: (95lbs) 1 x 5 Work Sets: (140lbs) 3 x 5
Decent work, despite legs still feeling slightly sore from Monday’s workout. A -ve, I think my upper body bends forward too much at the bottom, guessing it’s because of a lack of flexibility.
Military Press Work Sets: (60lbs) 3 x 5
Nothing too difficult here, light weight. Tried not to stress my hand too much, as it was feeling a bit awkward.
Waiters’ Bow Work Set: (25lb plate) 1 x 8
Easy work, really concentrated on perfect form.
Then, static stretching for lower body…
Conclusion:
A quick workout during lunchtime…
Decent session.
#1) Played street soccer for over an hour. Very fun and intense, good test of my fitness, soccer skills and other necessary fitness components (like agility).
However, ended up with a couple of blisters near the balls of my feet, as well as aching heels on both feet. Shouldn’t be anything too serious.
#2) Gym work - 30 minutes workout, ~1.5 hour after soccer
Squats
(95lbs) 1 x 5 for warm-up
(145lbs) 3 x 5
Bench Press
(105lbs) 3 x 5
Pull-ups
(BW) 3 x 3
Conclusion:
On squats, could feel it in my lower back and my legs - already tired from soccer.
[u]Saturday 25th August 2007[u]
Gym + fitness work
Warm-up: 8 minutes on threadmill (easy walk, then jog) + movement prep
Squats
(95lbs) 1 x 5 for warm-up
(155lbs) 3 x 5
I’ve been increasing the squat weight 5lbs each session, but decided to increase it by 10lbs this time around. And… It felt so terribly heavy on my shoulders, but went ahead with it anyway.
Bench Press
(Bar) 1 x 5 for warm-up
(115lbs) 3 x 5
Felt pretty heavy, but managed to handle it.
Pull-ups
(BW) 3 x 3
Concentrated on perfect form, and it went well.
fitness work…
1/2 Tabata protocol
i. Jumping jacks
ii. Crunches
Cool-down: static stretching for whole body
Conclusion
I wasn’t able to train on Wednesday because i fell ill. I’ve recovered already now…
Good workout today. Had to work hard 'cos the weights felt pretty damn heavy, and of course I’m pleased with that.
Thursday 30th August 2007
Gym work - 45 minutes total
Warm-up: Movement prep (10 minutes)
Squats
135lbs x 3 - for warm-up
(170lbs) 3 x 5
These were tough! 170 felt bloody heavy… Pleased that I nailed all 15 reps.
Bench Press
Bar x 5 - for warm-up
(125lbs) 3 x 5
Another tough one…
Pull-ups
(BW) 3 x 3
Not much strength left, after high levels of exertion on squats & bench…
Cool-down: walk on treadmill for 5 minutes
Conclusion:
The weights may look light, but boy was it a tough workout. Wasn’t looking forward to squats prior to the workout, so no doubt happy to get through the session successfully.
Saturday 1st Sept 2007
Speed + fitness work on track
After warm-up…
4 x 10m
&
4 x 20m
Followed by 1.6km run
Cool-down: 800m walk + static stretching
Conclusion:
Not much power, not fast enough on my starts - not surprising, still got quite a long way to go. But excited at the possibilities, i.e. if I can just be consistent with my speed training.
As for the fitness work (1.6km run), it was NOT fun - struggled, so unfit. This will take some time to train up as well.
Monday 29th October '07 Workout TWO Fartlek Training
~ 35 minutes total
At around 9:15pm, suddenly felt like training, and so got changed and off I went:
[ul]
[li]20 minutes of fartlek training
[/li][li]Cool-down: walked around for 10 minutes & then stretching for lower body for ~ 5 minutes
[/li][/ul]
Comments:
Not much energy this time around, and frequently jogged at a very slow pace.
Will need to up the intensity next time, but still lot’s of sweat and a considerable aerobic workout.
Tuesday 30th October '07 ME Lower
During lunch - ~ 50 minutes total
A. Deadlifts - all DOH grip except last set
135lbs/3, 155lbs/3, 195lbs/3, 225lbs/3, 245lbs/2, 265lbs/1
275lbs/1 (mixed grip)
B. Pull-throughs
(14) 2 x 10
C. DB Farmer’s Walk
(70lbs) 1 round through gym (~20m)
Comments:
[ul]
[li]Good workout
[/li][li]Really could feel the difference between DOH grip & mixed grip on deadlifts - felt like I can go heavier with mixed
[/li][li]Grip almost gave up on me, with about 3 m to go on farmers’ walk - good hard work
[/li][/ul]
3rd November '07 Saturday Speed Session
~ 47 minutes total
[ul]
[li]10 minutes warm-up: 400m jog + general mobility
[/li][li]4 x 10m
[/li][li]2 x 20m
[/li][li]1 x 30m
[/li][li]Cool-down: 400m walk + static stretching for lower body
[/li][/ul]
Monday 5th November '07
Street soccer for 1.5 hour
Fast, high tempo games, one after another, which got pretty damn aggressive towards the end. Good fun though - except I ended up with blisters on both feet, and didn’t play particularly well.
[ul]
[li]Didn’t train at all during the weekend
[/li][li]Low on motivation, after the rugby sessions - they really sucked
[/li][li]Anyway, after two days off, feeling the urge to train again, can’t wait to get back on track
[/li][/ul]