YB
BannerBanner

Pre-season training/fitness journal

Page: 1234 > Showing page 1 of 4
Author
ap
Pro-Member
  • Total Posts : 2608
  • Reward points: 5228
  • Joined: 2003/08/05 21:47:53
  • Location: Peckham, south east London
  • Status: offline
2007/06/17 17:41:43 (permalink)
0

Pre-season training/fitness journal

Good and good. Have been training hard over the last few weeks since the football season finished and have found strength easier to gain in the gym with the lessened cardiovascular pounding from no football.

Currently I am doing the Defranco 'Westside for Skinny Bastards Part 2' routine and am about to enter my 3rd week of it. Really enjoying it so far, and am feeling stronger and more powerful than ever on it, whilst at the same time addressing things like unilateral imbalances and improving trunk strength through exercises I had previously scoffed at like kneeling scarecrows.

For the past few weeks, cardio has just been either fast incline treadmill walking or stationary bike for 30, or sometime 40 mins a pop, probably on average 4-5 times a week. Nothing harsh as letting all niggles etc heal ready for the football season.

Pre-season will start in the first week of July, so I am going to step up my cardio for the next 2 weeks to be ahead of the game, so will start incorporating spin classes to stoke anaerobic fitness again and also some running/spring sessions. Plan is to go back for preseason a) already reasonably fit and certainly fitter than most, and b) stronger, more powerful and more flexible than ever.

Nothing much else to report, so will just update day to day with what I am doing and any other random thoughts.


Currently listening to:




post edited by ap - 2007/06/17 17:42:49
#1

67 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/18 19:23:30 (permalink)
    0
    18/6/07

    Weight - 11st 6lbs

    6.30
    40g whey in water
    3 weetabix
    5g sugar
    250ml semi skimmed milk
    200mg caffeine

    7.15 - Upper body maximum-effort workout

    Db bench - 26kgx5, 28kgx5, 30kgx5, 32kgx3 - Final set: 34kgx3
    Db incline bench - 28kgx8,8,6
    Wide grip pulldown - 84kgx10,8,8...superset with
    Db bent over raises - 16kgx12,10,8
    EZ curl - 37.5kgx10

    ****ing brutal workout. Was chuffed with db bench, good strength increase from 32kgx4 from last week. Same with db incline, same reps as I did last week with 26's. Pulldowns were 'kin savage and that meant my biceps and arms in general were spent for curls afterwards, so did 1 awful set instead of 3 as I was buckled. Strength building nicely, but fearful it will drop once anaerobic fitness training comes back into the fold. However, other than caffeine, I am supplement free apart from whey, so still have CEE, BCAA and glutamine up my sleeve to give a little boost.

    8.00
    40g whey in water
    50g dextrose

    10.00
    Chicken breast
    2 slices wholegrain bread
    Salad

    12.00
    40g whey in water
    2 oatcakes
    Almonds

    14.00
    Special K bar

    15.00
    120g chicken breast
    Apple
    Banana
    Almonds

    17.45
    2 lean mince quarterpounder burgers
    Salad
    3 weetabix
    5g sugar
    250ml semi skimmed milk

    20.30
    135g tuna w/vinegar
    1 weetabix
    50ml semi skimmed milk
    Teaspoon peanut butter

    Currently watchin:


    post edited by ap - 2007/06/19 19:07:28
    #2
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/19 19:13:30 (permalink)
    0
    19/6/07

    6.30
    40g whey in water
    3 weetabix
    5g sugar
    250ml semi skimmed milk
    200mg caffeine

    7.15 - Cardio

    40 minute stationary bike session @ 70rpm:

    10 minutes @ level 14
    10 minutes @ level 15
    10 minutes @ level 16
    10 minutes @ level 15

    9.00
    40g whey
    Apple
    Banana
    Almonds

    12.00
    Ham
    Cheese
    Pickle
    Large wholemeal baguette

    15.00
    120g chicken
    2 oatcakes
    Almonds

    18.00
    40g whey
    3 weetabix
    250ml semi skimmed milk
    5g sugar
    2 rice cakes
    Teaspoon peanut butter

    20.30
    135g tuna
    1 weetabix
    50ml semi skimmed milk
    Teaspoon peanut butter




    post edited by ap - 2007/06/20 22:04:35
    #3
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/20 22:12:44 (permalink)
    0
    20/6/07

    6.30
    40g whey in water
    3 weetabix
    5g sugar
    250ml semi skimmed milk
    200mg caffeine

    7.15 - Lower body maximum-effort workout

    Deadlift - 60kgx5, 80kgx5, 100kgx3, 110kgx3, Final set: 120kgx3
    One leg bulgarian db squats - 16kgx10,10,10
    Cable pullthrough - 35kgx10,10,10
    Db shrugs - 38kgx12,12,12 superset with.....
    Plate pinch - 15kgx40secs,40secs,30secs

    Good and good, strength well up everywhere, and ****ing savage. Deadlift 120kg triple comfortable. One legged squats ****ing tough, left leg balance still playing catch up but will get there. Pullthroughs ****ing brutal, as were plate pinches at end. All in all very good workout.

    8.30
    40g whey in water
    50g dextrose

    10.30
    Chicken breast
    2 slices wholegrain bread
    Salad

    13.00
    120g chicken
    2 oatcakes
    Almonds

    15.30
    120g chicken
    Apple
    Banana
    Almonds

    18.00
    40g whey
    3 weetabix
    250ml semi skimmed milk
    5g sugar
    2 rice cakes
    Teaspoon peanut butter

    19.00 - 7-a side football

    Easy runnout, nothing too intense but nice little run out and got heart rate up a little

    20.30
    2 quarterpounder lean mince burgers
    2 small wholemeal rolls
    2 slices cheese
    Salad
    post edited by ap - 2007/06/20 22:13:35
    #4
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/21 20:28:32 (permalink)
    0
    21/6/07

    6.30
    40g whey in water
    3 weetabix
    5g sugar
    250ml semi skimmed milk
    200mg caffeine

    7.15 - Cardio

    40 minute stationary bike session @ 70rpm:

    10 minutes @ level 14
    30 minutes @ level 15

    9.30
    40g whey
    Apple
    Banana

    12.30
    Ham
    Cheese
    Pickle
    Salad
    2 slice grain bread

    15.30
    150g chicken
    2 oatcakes
    Peanut butter

    18.30
    Meat feast pizza

    21.00
    40g whey
    Teaspoon peanut butter
    #5
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/23 21:25:04 (permalink)
    0
    22/6/07

    6.30
    40g whey in water
    3 weetabix
    5g sugar
    250ml semi skimmed milk
    200mg caffeine

    7.15 - Upper repetition workout

    Db bench - 24kgx19,12,9
    Db row - 38kg x 12,10,10 superset with.....
    Kneeling scarecrows - 23kg x 12,10,10
    EZ upright row - 40kg x 8,8,8
    Db curl - 16kg x 12,12 superset with.....
    Ez tricep press - 35kg x 8,8

    Good and good - strength still on the up.

    8.15
    40g whey in water
    50g dextrose

    10.00
    Chicken breast
    Bacon
    2 slices wholegrain bread
    Salad

    13.15
    40g whey in water
    2 oatcakes
    Peanut butter

    16.15
    150g chicken breast

    19.00
    2 lean mince quarterpounder burgers
    Salad
    3 weetabix
    5g sugar
    250ml semi skimmed milk

    Rest of the evening, out on piss with friend and co-Muscletalk member Delboy888 - many vodkas, whiskeys and shots of patron were consumed resulting in carnage. Good and good.

    2.00
    Chicken breast
    2 tortilla wraps
    Salad
    Packet of hula hoops
    #6
    Faux Real
    Pro-Member
    • Total Posts : 9801
    • Reward points: 10101
    • Joined: 2005/02/03 22:33:53
    • Location: The Beautiful South
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/23 22:36:28 (permalink)
    0
    ORIGINAL: ap
    Packet of hula hoops


    What flavour?
    #7
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/23 23:29:10 (permalink)
    0
    Spicy chicken - crinkle Hula Hoops as it happens
    #8
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/23 23:32:56 (permalink)
    0
    Good and good - just looked at some measurements from exactly 4 months ago. Good progress.

    Chest + inch and quarter
    Arms + nearly 1/2 inch
    Forearm + nearly half inch

    Pleased with that. Am also now much ****ing stonger than I was then
    #9
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/06/24 17:18:05 (permalink)
    0
    24/6/07

    40 mins stationary bike pre-breakfast cardio - sweated my bollocks off hard. ****ing mp3 ran out of battery half way through, but killed time by texting friend and business partner Delboy888, who was simultaneously doing a pre-breakfast cycle at his gym...
    #10
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/05 11:16:29 (permalink)
    0
    Have been training hard. Strength still going up nicely. 130kg deadlifts yesterday, also up to 20kg dumbells for Bulgarian 1 leg squats, and left leg balance and strength is much better now as a result.

    Had first pre-season training session back on Tuesday, and was surprised at how (relatively) fit I was considering I have only done 1 anaerobic session since mid-May when the football season finished. However, I have kept up constant aerobic work, so have kept that baseline fitness there. Can hopefully see fitness coming on very quickly, especially with the onset of pre-season friendlies.

    Will try and update this journal as much as possible, as more than anything it is good to be able to look back in a few months and see what I was doing training wise.

    Another fitness session tonight, legs still knackered so will be fun no doubt!

    Currently reading:



    Actually surprisingly good.
    #11
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/05 22:06:17 (permalink)
    0
    Kin hell - just got back from session at the beach - 40 minute run - 20 mins with wind fairly easy, 20 mins dead against wind brutal! Carnaged my back, and brutal on quads resulting in big pump. Good blowout though. Then small sided game for 30 mins to finish off. Good session.

    Upper body repetition day tomorrow...
    #12
    bones
    Universe Member
    • Total Posts : 305
    • Reward points: 1300
    • Joined: 2006/11/06 22:48:48
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/05 22:40:57 (permalink)
    0
    Nice Journal mate. Are you doing any out on the field type work like sprints
    #13
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/06 00:02:52 (permalink)
    0
    Yeah that was Tuesday mate. Uphill sprints. Felt like I was running backwards after a few.

    Will go out on pitch on Sunday and do some extra work on my own, probably consisting of some dynamic work such as pogo jumps etc, some Fartlek pitch lengths, and then some sprint drills. Want to get very very fit.

    Appetite ****ing ravenous.
    #14
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/06 00:10:25 (permalink)
    0
    ****ing good song:

    http://www.youtube.com/watch?v=dXQYTcGUOVU

    On an unrelated note, want to get very lean. This will coincide nicely with the onset of pre-season. Diet has been ad-hoc though for the last few weeks (although protein has remained very good throughout, hence continued gym progress), so just cleaning this up and making sure I refuel at the right times, especially after gruelling anaerobic session, will see me get very lean hopefully.
    #15
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/06 17:01:39 (permalink)
    0
    6/7/07

    Was supposed to be upper repetition today, but really felt fatigued from last night, so did a very light 40 minute stationary bike cycle, which always helps to loosen up the legs. Will just workout tomorrow instead. Also need to think about what is best way to position my split to get as little interference to football from leg training as possible.

    = http://www.youtube.com/watch?v=ikI4fN5YurY

    This week has been a week off having just finished a job. Start new one on Monday. Although time off is good, am glad to have a new job lined up straight away as I get bored and restless very easily and also my eating/routine suffers if I don't have a proper daily structure in place....
    #16
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/07 01:26:07 (permalink)
    0
    Good and good - have just been thinking about how to arrange training split, and have gone for the original WSB split, so my basic training week will look like this:

    M) am - upper max
    T) pm - football training
    W) am - light recovery cardio + stretching
    T) am - upper repetition, pm - football training or match
    F) OFF
    S) am - lower
    S) am - fartlek/sprint session

    My exercise selection from next week onwards will be:

    Upper max:

    Barbell bench press - up to 3 rep max
    Flat dumbell press - 3 x 6-8
    Chins - 3 x 8-12 superset with....
    Scarecrows - 3 x 8-12
    Hammer curls - 3 x 6-10
    Abs

    Lower:

    Free squat - up to 3 rep max
    Bulgarian 1 leg squat - 3 x 8-12
    Cable pull through - 3 x 8-15
    Barbell shrug - 3 x 12 superset with....
    Plate pinching - 3 x timed holds

    Upper rep:

    Barbell bench - 3 x max reps
    Bent over row - 3 x 8-12 super set with....
    Straight arm pulldown - 3 x 8-12
    Dumbell shoulder press - 3 x 8-15
    Preacher curl - 3 x 8-12 superset with....
    Ez tricep extension - 3 x 8-12
    Abs

    Good and good, can see productive training week ahead

    #17
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/07 13:25:28 (permalink)
    0
    7/7/07

    9.15
    40g whey
    3 weetabix
    250ml semi skimmed milk
    Teaspoon sugar
    5g BCAA
    5g CEE

    9.45 - Upper body repetition workout

    Dumbell press - 24kg x 21, 11, 8
    Dumbell row - 40kg x 12,12,10 super set with....
    Kneeling scarecrows - 6.75kg x 8,8,8
    EZ upright row - 40kg x 10,10,10
    Dumbell curl - 18kg x 10,8 superset with.....
    EZ lying tricep press - 35kg x 10,10

    Savage workout - finally got 20 on the 24kg dumbells, but the 2 sets after were brutal due to effort exerted on the first one. Very strong pump.

    11.00
    40g whey
    50g dextrose

    12.15
    Ham
    Cheese
    Salad
    2 slices granary bread
    Grapes

    15.15
    40g whey
    Banana
    Apple
    5g fish oil

    17.30
    Chicken breast w/ homemade thai sauce
    Peppers
    Onion
    75g basmati rice

    19.30
    150g roast turkey
    Grapes
    Teaspoon peanut butter

    22.00
    40g whey
    1 weetabix
    5g fish oil
    post edited by ap - 2007/07/07 22:31:17
    #18
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/08 20:23:58 (permalink)
    0
    8/7/07

    9.00
    40g whey
    3 weetabix
    250ml semi skimmed milk
    Teaspoon sugar

    11.00
    150g roast turkey breast
    2 oatcakes
    3 efa caps

    13.00
    Ham
    Cheese
    Salad
    2 slices granary bread

    16.00
    40g whey
    Banana
    Grapes
    Teaspoon peanut butter

    18.45
    150g chicken breast
    Cheese
    1 1/2 tortilla wraps
    Salad

    21.00
    40g whey
    1 weetabix
    Teaspoon peanut butter

    Did not do any cardio activity today as I have felt very jaded today, so decided to knock it on the head and take a much needed day off, spending the day out in the sun instead. Will crack back on tomorrow with early am upper maximum session. Good and good.
    post edited by ap - 2007/07/08 22:49:39
    #19
    ap
    Pro-Member
    • Total Posts : 2608
    • Reward points: 5228
    • Joined: 2003/08/05 21:47:53
    • Location: Peckham, south east London
    • Status: offline
    RE: Pre-season training/fitness journal 2007/07/09 20:56:33 (permalink)
    0
    9/7/07

    Weight - 11st 9lbs (last weighed self at 11,6 - am same leaness now or maybe even leaner - good)

    6.30
    40g whey
    50g oat cereal
    250ml semi skimmed milk
    5g CEE

    6.45 - Upper body max workout
    Barbell bench - 20kg x 5, 50kg x 5, 60kg x 3, 70kg x 2
    Dumbell incline - 30kg x 6,6,4
    Wide grip chin - BW x 8,6,6 superset with...
    Kneeling scarecrows - 6.25kg x 10,10,8
    Dumbell hammer curl - 20kg x 7,6,6

    ****ing savage workout. Barbell bench has now replaced dumbells. Didn't push it too hard as a)haven't done it for ages and b)had no spotter. Crap but plenty of room for progression. Chins ****ing amazingly strong for me - this time last year I could barely do 1 overhand bodyweight chin. Now I can do 8 wide grip. Good and good. Hammer curls tough but strong. Good upper body pump. Very pleased with progress at the moment.

    8.00
    40g whey
    50g dextrose

    11.00
    Ham
    Salad
    2 slices wholemeal bread

    14.00
    40g whey
    Banana
    Apple
    3 efa caps

    17.00
    Chicken breast
    2 oatcakes
    Teaspoon peanut butter

    17.45 - Cardio
    60 mins low intensity cycle

    19.30
    Chicken breast
    Pasta
    Cheese sauce

    Eggcellent - just measured arms and they are now 14 5/16 ins, so still growing. Were 13 something in Feb. Good. Will do a full set of measurement comparisons later. Was surprised at weight being up to 11,9. Looks like I have gained over half a stone of muscle, because earlier this year (on same scales, same surface, same time of day) I was 11 stone. Pleasing progress to reflect on, and am also much ****ing stronger, whilst improving my athletic performance no end at the same time.

    21.30
    40g whey
    Teaspoon peanut butter
    1 weetabix
    post edited by ap - 2007/07/09 21:18:22
    #20
    Page: 1234 > Showing page 1 of 4
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5