Workout Diary

7/25/06

Went to my school to go to the weight room at my soccer team's schedueled hour and the football team took it so we ran for an hour straight

No lifting dead tired after running.
 
This is a lot of volume, you're not hitting failure on lots of sets are you?
 
7/26/06

Back/Traps/Biceps

Bent Over Barbell Rows - 4 x 12 @ 64%
1st set: 45 x 10.
2nd set: 70 x 5.
3rd set: 95 x 12.
4th set: 95 x 12.
5th set: 95 x 12.
6th set: 95 x 12.

Lat Pull-down - 3 x 10
1st set: 100 x 10.
2nd set: 100 x 10.
3rd set: 100 x 10.

Barbell Shrugs - 4 x 10.
1st set: 45 x 10.
2nd set: 115 x 5.
3rd set: 145 x 10.
4th set: 185 x 10.
5th set: 185 x 10.
6th set: 185 x 10. Would have failed on 11.
7th set: 155 x 10.
8th set: 45 x 10.

Concentration Curls - Next workout use 28.2 lbs for all sets.
1st set: 28.2 x 10.
2nd set: 23.2 x 10.
3rd set: 23.2 x 10.
4th set: 23.2 x 10.
5th set: 23.2 x 10.

Low cable rows
1st set: 100 x 10.

Pull-ups - just found out i could do pull-ups at home and did one but its on wood so i wont do anymore until i check its safety.

Left Hand Wrist Plate Raise (right is stronger then left)
10 lbs x 10.
 
7/27/06

Legs/Abs

Went to weight room

Box Squats - 4 x 8 @ 65%.
1st set: 45 x 5.
2nd set: 115 x 3.
3rd set: 135 x 3.
4th set: 190 x 8.
5th set: 190 x 8.
6th set: 190 x 8.
7th set: 190 x 8.

SLDL - 3 x 8
1st set: 45 x 10.
2nd set: 225 x 8.
3rd set: 225 x 7.
4th set: 225 x 7.

Dumbbell Farmer's Walk
1st set: 35 x 2 trips.

Dumbell Side Bends
1st set: 85 x 10.
2nd set: 85 x 10.
3rd set: 85 x 10.
 
7/28-7/29-06

7/28
Back, Traps, Glutes, Hamstrings sore.

7/29/06
Traps and glutes still sore.
1 hr 35 min of soccer in morning.
 
7/30/06

Bench Press - 4 x 12 @ 64%
1st set: 45 x 6.
2nd set: 70 x 3.
3rd set: 110 x 12.
4th set: 110 x 12.
5th set: 110 x 12.
6th set: 110 x 12.

Barbell Incline Press - 4 x 8
1st set: 100 x 8.
2nd set: 95 x 8.
3rd set: 95 x 7.
4th set: 90 x 8.

Arms very weak

Barbell Overhead Tricep Extension - 4 x 8.
1st set: 55 x 8.
2nd set: 55 x 8.

Left tricep in extreme pain. I figured I overloaded the muscle.

Dumbell Side Raises - 4 x 10.
1st set: 18.2 x 10.
2nd set: 18.2 x 10.
3rd set: 18.2 x 10.
4th set: 18.2 x 10. Failed on 7 and 9 and stalled to get final reps.
 
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Starting in August lots and lots of soccer. So i lifted after 2 times before august 12 and they were like

Day 1

Box Squats - 3 x 6
1st set: 45 x 5.
2nd set: 95 x 3.
3rd set: 135 x 3.
4th set: 185 x 6.
5th set: 185 x 6.
6th set: 185 x 6.

Day 2

Bench Press - 3 x 10
1st set: 45 x 5
2nd set: 70 x 3.
3rd set: 110 x 10.
4th set: 110 x 10.
5th set: 110 x 10.

8/12/06

Bent Over Barbell Rows - 4 x 10 (+5 from 4 x 12 workout)
1st set: 45 x 10.
2nd set: 70 x 3.
3rd set: 100 x 10.
4th set: 100 x 10.
5th set: 100 x 10.
6th set: 100 x 10.

Lat Pull-down - 4 x 10
1st set: 100 x 10.
2nd set: 100 x 10.
3rd set: 100 x 10.
4th set: 100 x 10. Failed on last rep so paused about 2 sec before 10th rep.

Barbell Shrugs - 4 x 10 -
1st set: 185 x 10.
2nd set: 185 x 10
3rd set: 185 x 10
4th set: 185 x 10. Traps feel tired and are sore the next day.

1 hour later

Bent Over Dumbbell Side Raises - 3 x 10
1st set: 13.2 x 10
2nd set: 13.2 x 10.
3rd set: 13.2 x 10.

Concentrate Curls - 3 x 10
1st set: 28.2 x 10.
2nd set: 28.2 x 10.
3rd set: 28.2 x 10. Left arm continued to fail so i did anything to get it the same amount as the right (Standing bicep curls for 1 set at 3 reps and so on)
 
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8/14/06

Bench Press - 4 x 8 +5 lbs from last workout
1st set: 45 x 5.
2nd set: 70 x 3.
3rd set: 120 x 8
4th set: 120 x 8.
5th set: 120 x 8.
6th set: 120 x 8.

Incline Press - 3 x 8
1st set: 105 x 8.
2nd set: 105 x 8.
3rd set: 95 x 8. Would have failed on rep 9.

Overhead Tricep Extension - 4 x 8.
1st set: 55 x 8.
2nd set: 55 x 8.
3rd set: 60 x 8.
4th set: 55 x 8.

Plate Side Raises - 3 x 10.
1st set: 15 lb plates x 10.
2nd set: 12.5 lb plates x 10.
3rd set: 12.5 lb plates x 10.

Machine Butterfly
1st set: 130 x 10.

Dumbbell Sit-Ups
1st set: 83.2 x 10. Way too easy but its hard to get the dumbbell on my chest.

Ab Pull-Down
1st set: 90 x 10.

Straight Leg Raises
1st set: BW x 15.
 
8/16/06

Soccer tryouts begin 8 AM

5 non-consecutive 40 yard sprints

400 meter run (1.10 sec)

1 mile run (7.20 sec)

5 consecutive 50 yard sprints (Sprint, jog back sprint job back)
2 consecutive 75 yard sprints
2 consecutive full field sprints

Light jog cooldown

Stretching

Go back from 5-7 for more

5 v 5 Soccer for an hour and nonstop running drills

3 Cycles - (1 cycle - 10 pushups sprint 100 yards, 10 knee raises sprint 100 yards, 10 drop pushups sprint 100 yards)
with 30 sec rest in between cycles.

Its called hell week for a reason.
 
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8/17/06

Soccer tryouts Day 2

Warm-up (Stretches, lunges, side steps, etc.)

1 touch passing

1st defender 2nd defender drills for 1 hour

Conditioning

Sprint 50 yards, side step 50 yards jog back full field(x2)
Sprint 50 yards, backwards run 50 yards, jog back full field
Sprint full field, jog 10 yards, side step full field (x2)
Sprint full field, jog 10 yards, backwards run full field
Spring full field (x4)

Didn't throw up this session so i'd say pretty easy.
 
Haven't posted in a while but just putting my sched here for now


Sunday: Squats 8x3, Lat-pulldown 2 x 10, Leg Extensions 1x8, Concentration Curl 3 x 10

Monday: off

Tues: Bench 5x5, Overhead Tricep Extension 3x6, Dumbbell Shoulder Press 3x10

Wed: Conventional Deadlifts 8x3, Barbell Shrugs - 3x10, Barbell Curl - 4 x 5

Thurs: Bench 5x5, Close Grip Incline 3x8

Fri: off

Sat: Bench 5x5 Overhead Tricep Extension 3x6, Dumbbell Lateral Raises 4 x 10
 
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