ben's journal

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61

Tuesday 22nd Jan '08
Played 3 on 3 basketball for 1 hour and a bit after work.

Not surprisingly, I found it pretty tiring. Good fun.

62

Wednesday 23rd Jan '08
No training today.

Left knee is starting to hurt a little again, same old injury, from yesterday’s basketball. It hurts when I get up after sitting for a while, but as I walk the pain subsides.

63

Thursday 24th January 2008
ME Lower
~ 45 minutes total

A. Deadlifts
135lbs/3, 155lbs/3, 185lbs/3, 225lbs/1, 245lbs/1, 255lbs/1, 265lbs/1, 275lbs/1, 285lbs/1, 295lbs/1, 305lbs/1,
315lbs/1 - PR:+5lbs!

B. DB Split-Squats
(40lbs) 2 x 10

C. Scissor Hip Extension
3 x 10

D. Sprinter Sit-ups
1 x 24 total reps

Comments:
Knee still not 100%, but decided to go ahead with the session. Thankfully, didn’t get too much problems from the knee.

Pleased with the workout, the deadlifting especially.

64

Saturday 26th January 2008
#1: Conditioning @ 1pm

Went through a circuit of bodyweight exercises three times, followed by running the sidelines of a basketball court for fitness work.

Very tiring. Gotta say though, it was a bad idea training when it’s so bloody hot and sunny out there. Had a bit of a headache by the end of my workout.

#2: RE Upper @ 9pm

A. BW Dips (90 seconds rest)
17, 10, 6 Total: 33

B. superset
i. Lat Pull-down (57kg) 3 x 8
ii. Seated Face Pulls off low row (12kg) 3 x 10

C. Seated DB Shoulder Press
(35lbs) 3 x 10

D. superset
i. DB Shrugs (75lbs) 3 x 10
ii. Alt. Hammer Curls (20lbs) 3 x 10

Comments:
Pretty good gym workout.

65

Sunday 27th January 2008
Speed Session (~ 49 minutes long)

[ul]
[li]11 minutes warm-up: Parisi drills
[/li][li]3 x 10m flat starts
[/li][li]3 x 10m falling starts
[/li][li]2 x 20m flat starts
[/li][li]400m walk + static stretching
[/li][/ul]

Comments:
Didn’t feel too quick on falling starts.
Again, focused on my arm swings.
Okay workout.

66

Monday 28th January 2008
ME Upper
(~ 54 minutes)

A. Bench Press
Bar/5, 95lbs/5, 115lbs/5, 135lbs/3, 145lbs/3,
155lbs/1, 165lbs/1, 175lbs/1, 185lbs/1, 190lbs/1

B. DB Bench Press (3 minutes rest)
(50lbs) 16, 10

C. superset
i. One-Arm DB Rows (50lbs) 3 x 10
ii. One-arm Cable Scarecrows (4) 3 x 10

D. Hise BB Shrugs
(145lbs) 3 x 10

E. EZ-Bar Curls
(55lbs) 2 x 10

Comments:
Good workout, pleased with my benching.

67

Tuesday 29th January 2008
Speed session

[ul]
[li]12 minutes warm-up
[/li][li]3 x 10m flat starts
[/li][li]3 x 20m flat starts
[/li][li]1 x 30m flat start
[/li][li]400m walk + static stretching for cool-down
[/li][/ul]

Comments:
Legs were feeling pretty tired. Not too quick on the 30m run for example because of fatigue.

68

29th Feb '08 Friday
ME Upper

A. Bench Press
Bar/5, 115lbs/5, 135lbs/5, 140lbs/5, 145lbs/5

B. DB Bench
(50lbs) 11, 7

C. superset
i. One-arm DB Rows - (50lbs) 3 x 10
ii. One-arm Rear Delt Fly - (4) 3 x 10

D. DB Shrugs
(50lbs) 3 x 15

E. Two-arm DB Curls
(15lbs) 3 x 10

Comments:

  • Alright workout.
  • Lost a fair bit of strength. Not surprising though, having not train much (if at all) in February.
69

Monday 3rd March '08
Speed Session

[ul]
[li]12 minutes warm-up
[/li][li]2 x 10m flat starts
[/li][li]2 x 20m flat starts
[/li][li]2 x 20m 3 point start
[/li][li]6 On-box jumps
[/li][li]4 Standing broad jumps
[/li][li]Static stretching
[/li][/ul]

Comments:

  • Slow on the sprints…
  • Will need to follow a more structured warm-up next time, didn’t really feel warmed up this time.
  • Poor technique on standing broad jumps.
70

4th March '08 Tuesday
RE Upper

A. Pull-up Ladder -> 1-2-3-4-5

B. superset
i. Incline DB Bench -> (30lbs) 3 x 12
ii. Seated DB Cleans -> (15lbs) 3 x 8

C. Standing BB Military Press -> (55lbs) 3 x 8

D. superset
i. Hise Shrugs on calf machine -> (80lbs) 3 x 10
ii. Alt. Hammer Curls -> (20lbs) 3 x 10

E. Weighted Swiss ball Crunches -> (10lbs) 2 x 10

Comments:

  • Okay workout.
71

5th March '08 Wednesday
ME Lower

A. Back Squats
95lbs/5, 115lbs/5, 125lbs/5, 135lbs/5, 145lbs/5, 160lbs/5, 175lbs/5

B. DB Split-Squats
(45lbs) 3 x 10

C. Pull-throughs
(10) 3 x 10

D. Toe Touches x 20

Comments:

  • Quads were crazy pumped after squats + split-squats
  • Found squats pretty tough, but at least I got in enough sets.
  • Good workout
72

Saturday 8th March '08
Played flag football for 3 hours in the morning.

First time playing American football for real. Good fun.

Slight injury to my left heel today during the drills at the start of the session.

73

9th March '08 Sunday
No training - back was feeling pretty stiff from yesterday’s football. Heel’s still hurting a bit whenever I exert pressure on it.

74

Monday 10th March '08
ME Upper

A. Bench Press
Bar/5, 95lbs/5, 115lbs/5, 135lbs/5, 145lbs/5, 150lbs/5

B. DB Bench Press
(50lbs) 13, 9

C. superset
i. One-arm DB Rows - (55lbs) 3 x 8
ii. One-arm cable scarecrows - (6) 3 x 8

D. DB Shrugs
(60lbs) 3 x 12

E. Two-arm DB Curls
(20lbs) 3 x 10

Comments:
Wasn’t feeling up for it pre-workout, and had low energy throughout. Didn’t get enough sleep again last night, and feeling the effects today.

Found the scarecrows pretty difficult… Average workout.

75

17th March '08 Monday
#1: RE Upper

  • 14 minutes warm-up: 5 minutes rowing (1140m) + movement prep

A. Pull-up Ladder
1-2-3-4-2

B. Incline DB Bench
(35lbs) 3 x 12

C. Seated DB Cleans
(15lbs) 3 x 8

D. Standing DB Shoulder Press
(30lbs) 3 x 8

E. superset
i. Hise Shrugs on Calf Machine - (100lbs) 3 x 10
ii. Alt. Hammer Curls - (25lbs) 3 x 10

F. Captain’s crunch
(BW) 3 x 10

#2: Foam Rolling at night

  • did about 10 minutes worth of foam rolling (lower body + back)

Comments:

  • Didn’t get enough sleep last night, so was feeling pretty low on energy prior to gym workout
  • It’s been a while since I last did a proper long warm-up - today’s warm-up felt real good
  • Decent gym workout…
  • Foam rolling was good, felt great after.
76

18th March '08 Tuesday
ME Lower

  • 10 minutes warm-up: general + movement prep

A. PL Back Squats
135lbs/5, 145lbs/5, 155lbs/5, 165lbs/5, 185lbs/5

B. Pull-throughs
(10) 3 x 10

C. Sprinter Sit-ups
3 x 20 reps

D. DB Farmer Walks
(50lbs) 2 x 1 lap around gym (about 25m)

Comments:
Good workout, everything went according to plan.

77

19th March 08 Wednesday
Played some pick-up basketball in the evening for about 35 minutes.

Rusty and missed a tonne of easy shots, and had a bit of trouble with my dribbling… But it was good fun, got a nice sweat going.

Things to work on:
For now, dribbling is the main thing to work on. Gotta start with some basic dribbling drills.

78

20th March 08 Thursday
ME Upper

A. Bench Press
Bar/5, 95lbs/5, 115lbs/5, 135lbs/5, 150lbs/5, 155lbs/5

B. DB Bench
(50lbs) 13, 9

C. superset
i. One-arm seated cable rows - (10) 3 x 10
ii. One-arm scarecrows - (4) 3 x 10

D. DB Shrugs
(65lbs) 3 x 12

E. Two-arm DB Curls
(25lbs) 3 x 10

Comments:

  • Alright workout
  • 155 was tough on the bench…
  • Should probably lower the weight for DB Bench - not getting enough reps + not making progress on 50lbs.
79

Saturday 22nd March 08
Had a flag football tournament for the day. The day had to be cut short due to rain, but it was good fun still.

Think I didn’t do too bad out there, my D’s probably better than my offense at this point in time. Still learning the game though, loving it thus far.

80

Monday 24th March 08
RE Upper

A. Pull-ups
1 x 8 reps

B. Incline DB Bench
(40lbs) 3 x 10

C. Seated DB Cleans
(20lbs) 3 x 8

D. Standing DB Shoulder Press
(30lbs) 3 x 10

E. superset
i. Hise Shrugs on calf machine - (120lbs) 3 x 10
ii. Alt. Hammer Curls - (30lbs) 10, 10, 9

F. Core circuit x 2
(45 seconds prone plank; 30 seated med-ball russian twists; 10 toe touches)

Comments:

  • Satisfactory workout.