Zander's Training Journal

[Zander1983]

Nice idea from Dr.Bones. I enjoy monitoring other people's progress. Both a learning process and very motivational. Whether this can be either remains to be seen

My new split is Upper Body A (vertical push/pull)/Legs A(quad dominant)/Upper Body B (horizontal push/pull)/Legs B (hip dominant) - thanks for the suggestion CCJ

I'm also doing a session of energy system work in order to peak for my indoor soccer finals that are in 2-3 weeks time. Likely that I'll use 400m runs for this.

Other additions include grip and rotator work.

Wednesday 14 May: Upper Body A

Standing OHP
88 x 5
110 x 5
132 x 5 x 5 sets

Pullups (pronated, medium width)
BW x 5 x 5 sets

Reverse Pushups (supinated, extra close)
BW x 10 x 2 sets

Explosive Pushups
BW x 3 x 8 sets

Static Holds
264 x 30 seconds x 2 sets (30 seconds rest)

External Rotation
6.5 x 20 x 1 set/arm

That's my first journal entry. I keep Word and Excel documentation of my workouts and PRs, so this can become my online version

 

[PolishHammer1977]

Nice job man. I will definitely save this and try this workout in an upcoming upper body day. Looks real solid. Static holds

 

[Zander1983]

It was a nice workout, though there was plenty left in me for some of the exercises. Nevertheless, I'm feeling it all over today. Not sore, but just heavy and fatigued. I'm not a morning person though, and its 7:40am with coffee being consumed at a rapid rate...

One thing is for certain - I'll be eating half the world's carb supply before my indoor soccer match tonight We're up against an incredibly hard team with some surprisingly brutal players (in terms of strength and toughness). That said, for our lack of size, there isn't a team that goes harder at the ball than us.

They injured both my ankles last time we played them. I've got a point to prove, and I damn well will do exactly that.

 

[DrBones]

Awesome buddy.. I can't wait to read about your progress!

 

[coolcolj]

You can save a lot of time by pairing antagonistic exercises, ie press and pullups, 2mins between each set. this way the msucles themselves get more "rest" time 4mins in this case.

also helps make each exercise stronger since the antagonist are fatigued.

 

[Zander1983]

I might try that. My workouts are generally short though. This was an hour long, all warmups and stretching included.

 

[Zander1983]

Thursday 15 May: Indoor Soccer
We lost 4-2 I scored both goals and did as much as I could, but that's team sports for you. Our finals place is looking very uncertain. Two key games remain...

I'm looking forward to a nice leg workout tonight.

 

[Zander1983]

I'm looking forward to a nice leg workout tonight.

Cancelled.

I ended up spending most of my day building a project for my Construction class. As a result of the sawing, drilling, etc., I'm quite worn out, especially after soccer last night.

Instead of the workout I will be eating chicken curry and rice, drinking Diet Coke, and watching a DVD. I rarely set aside time to rest - as much as I know I need and have to - so I this can only be a good thing.

 

[Zander1983]

Saturday 17 May: Lower Body A - Quad Dominant

Squats
132 x 5
154 x 5
187 x 5 x 5 sets

Reverse Lunges
88 x 5 x 3 sets/leg

Front Squats
88 x 5 x 3 sets

Rocking Calf Raises
88 x 30
88 x 26

Hanging Hip Raises
BW x 10 x 2 sets

Lying Ad/Abduction:
BW x 20/leg/movement

After 2 sets of squats I had to rush off to pick up my girlfriend from the doctors. I returned 15-20 minutes later to recommence my workout. The remaining sets and exercises were incredibly painful. I probably should've had something to eat and then started from scratch later in the day. I reduced my reverse lunge and front squat weights as a result. My adductors (related to previous injury) weren't happy I put some ice on them for about 20 minutes after I showered, and they've calmed down. The lying ad/abduction is prehab work.

Unfortunately that wasn't much of a good workout, but I hope to make up for it in the next three days. Upper Body B tomorrow, followed by energy system work on Monday and Lower Body B on Tuesday. On a positive note, I downed a serious amount of good food post-workout!

 

[Dante666]

Props to you man...I love reading this stuff, it's what inspires me to tear it up in the gym. I would post my own but I'm not very interesting so I'm glad someone is doing it...keep it up.