Ravadongon's Training Log - Page 2

Steve_W · 08-05-2005, 12:44 PM

Just browsed through the first post. I completely raptured my ACL, most painful thing ever. Be careful mate with that knee...you don't want to do harm it severely in any way!

**ravadongon** · 08-05-2005, 02:02 PM

Definitely am being careful with it, taking all the necessary minerals and warming up properly before all sessions. I didn't have as serious an injury as your ACL tear, just Osgood-Schlatter's (inflamation in the knee), which according to my dad who is a GP, is normal for guys my age...

Steve_W · 08-05-2005, 02:16 PM

Quote:

Originally Posted by ravadongon

Definitely am being careful with it, taking all the necessary minerals and warming up properly before all sessions. I didn't have as serious an injury as your ACL tear, just Osgood-Schlatter's (inflamation in the knee), which according to my dad who is a GP, is normal for guys my age...

Yeah, I had a similar thing in my teenage years also, osgood-schlatter's put me out of sport for ~3-4 months. Just a word of advice, if you ever feel a strange kind of "stiffness" in your knees, do not exercise. This brought about my incident and a recent re-lapse!

Also, browsing your diet, there doesn't seem to be a great amount of variety or fruits and vegetables. Just something I noticed, keep up the good work.

**ravadongon** · 08-05-2005, 03:08 PM

Quote:

Originally Posted by Steve_W

Also, browsing your diet, there doesn't seem to be a great amount of variety or fruits and vegetables. Just something I noticed, keep up the good work.

Cheers

I don't have the same diet as it says in the attachment in the first post, I've changed it a bit, since then. If you mean on my fitday journal, I do eat a lot of veges for dinner every night, it's either a lettuce, tomato, onion salad or boiled carrots, broccoli, potato etc, it's just that sometimes I don't put them in because they have little effect on my daily caloric intake.

**ravadongon** · 08-09-2005, 09:27 AM

Mon - Repetition Upper Body Day

BW Dips

BW x 7
BW x 6
BW x 3

Skullcrushers

25 x 6 ~WARM UP~
30 x 4 ~WARM UP~
32.5 x 2 ~WARM UP~
35 x 5 (+2.5kg)
32.5 x 5
30 x 10

Lat Pulldowns

20 x 6 ~WARM UP~
35 x 4 ~WARM UP~
40 x 3 ~WARM UP~
45 x 2 ~WARM UP~
50 x 10 (+5kg)
50 x 8
45 x 8
40 x 10

Side Press

5 x 6 ~WARM UP~
7.5 x 4 ~WARM UP~
10 x 2 ~WARM UP~
12 x 10 (+2kg)
10 x 10
8 x 15

Hammer Curls

5s x 6 ~WARM UP~
10s x 4 ~WARM UP~
12s x 4 ~WARM UP~
15s x 5 (+3kg) - shitty form tho...
12.5s x 5 - ditto
12s x 8

Abdominal Circuit Training

Didn't do since the gym closed early today...

Workout Time: 60 mins

Workout Rating: 7/10

Notes:
- Disappointed with the dips again, thankfully they stayed the same rather then going down as they did last time
- Nice increases in weights on all other lifts
- Will be rotating all these exercises out next week

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

**ravadongon** · 08-29-2005, 12:25 PM

Haven't posted for a while. I want to ressurect my place in the IMPC so I'll start posting from now on...

Mon (AM) - Sprint Day

5 x 60m (3-4 min rest in between)

Workout Time: 20 mins

Workout Rating: 5/10

Notes:
- Slightly rusty with the sprints, as I haven't done much sprinting for a while
- Hate getting up early to do them

Mon (PM) - Repetition Upper Body Day

Push ups - 3 x MAX REPS

BW x 22 (+2 reps)

DB Tricep Extension - 3 x 5-10

22.5 x 7 (+2 reps)

Rack Chins - 4 x 8-12

BW x 10 (+2 reps)

Seated DB Shoulder Press - 3 x 10-15

15s x 8 (-2 reps)

Preacher Curls - 3 x 8-10

22.5 x 12 (+4 reps)

Abdominal Circuit Training

Swiss Ball Crunches x 20
Regular Crunches x 20
Twisting Crunches x 20
Decline Sit Ups x 20
Leg Raises x 20

Workout Time: 45 mins

Workout Rating: 7/10

Notes:
- Increased reps on almost everything, so should be able to increase weight next week
- Not happy with the DB Shoulder Presses - was quite fatigued at that point so the weight felt a lot heavier than it did last workout

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

AaronM · 08-31-2005, 02:51 AM

Nice workouts! You are getting some cool strength gains! Keep it up :bigthumbu!

**ravadongon** · 08-31-2005, 09:12 PM

Quote:

Originally Posted by AaronM

Nice workouts! You are getting some cool strength gains! Keep it up :bigthumbu!

Cheers mate.

**ravadongon** · 08-31-2005, 09:13 PM

Tue (AM) - Skills Day

Just did some reflex work drills e.g. close catches, tennis ball catching of irregular wall etc.

Workout Time: 15 mins

Workout Rating: 7/10

Notes:
- Just some quick work indoors as it was raining outside most of the day

Wed (PM) - Max Effort Lower Body Day

Deadlifts - WORK UPTO 3RM

80 x 3 (+2.5kg)

DB Single Legged Squats - 3 x 8-15

15s x 8 (+2.5s)

Romanian Deadlifts

52.5 x 8 (+2.5kg)

Grip Crusher - 3 TIMED SETS

Level 6 x 20s

Workout Time: 35 mins

Workout Rating: 9/10

Notes:

- One of my best workouts of late
- Everything went smoothly
- Had the athletics carnival today but it definitely didn't impact on my lifts...

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

**ravadongon** · 09-03-2005, 02:04 AM

Thu (AM) - Aerobic Endurance Day

Cooper VO2max Test

Time: 12 min
Distance: 1700m
VO2 max: 26.718
Assessment: Poor

Workout Time: 25 min (inc. warmup and cooldown)

Workout Rating: 5/10

Notes:
- Very, very disappointed with my aerobic endurance level
- Positives are it gives me motivation to work hard on it

Fri (AM) - Skills Day

Just did some kicking practice for footy. Shots at goal, short kicks to a target and some other general skill work.

Workout Time: 20 min

Workout Rating: 7/10

Notes:
- Good fun

Fri (PM) -Max Effort Upper Body Day

Flat BB Bench Press - WORK UPTO 1-2RM

65 x 2 (+5kg)

Incline DB Bench Press - 3 x 6-10

22.5s x 3 (+2 reps)

BB Rows - 4 x 10-15

45 x 12 (+3 reps)

Side Bends

20s x 12 (+2 reps)

Workout Time: 40 mins

Workout Rating: 8/10

Notes:
- Omitted rear delt raises since I was short on time
- Could've probably done a little more on bench, but was afraid to since I didn't have a spotter
- Overall a pretty good workout

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

**ravadongon** · 09-04-2005, 08:33 AM

Sat - Rest Day (No Training)

Had a late night on Friday, went to the footy and came back late, so I ended up getting up a bit late to do any training today. Was supposed to do Anaerobic Endurance training.

Sun (PM) - Rest/Recovery Day

General Physical Preparation

1. Jumping Jacks
2. Split Shuffles
3. Burpees (w/ push ups)
4. Mountain Climbers

Performed for 30s each, with 45s rest

Workout Time: 5 min

Workout Rating: 7/10

Notes:
- Felt like doing some training today so I did Josh Henkin's GPP Workout

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

**ravadongon** · 09-06-2005, 11:17 AM

Mon (AM) - Sprint Day

Plyometrics

Platform Depth Jump - 3 x 8
Ricochets - 2 x 20
Lateral Hurdle Jump - 2 x 8

Workout Time: 15 mins

Workout Rating: 6.5/10

Notes:
- Was raining this morning do I had to do another indoor workout (which I hate)
- Decent workout, worked up a bit of a sweat (probably cos the heater was on full blast)

Mon (PM) - Repetition Upper Body Day

Flat Bench Press - 3 x MAX REPS

45 x 15

Cable Pushdowns - 3 x 5-10

45 x 9

Lat Pulldown - 3 x 8-12

55 x 8 (+5kg)

Seated DB Shoulder Press - 2 x 10-15

15s x 8

BB Curls - 2 x 8-10

27.5 x 8 (+4 reps)

Abdominal Circuit Training

Swiss Ball Crunches x 25
Regular Crunches x 25
Twisting Crunches x 25
Leg Raises x 15

Workout Time: 60 mins (about 20 mins worth of waiting

)

Workout Rating: 7/10

Notes:
- Rotated almost all exercises today
- Pretty decent workout (except for having to wait for almost every exercise) even though I hate repetition day

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

**ravadongon** · 09-10-2005, 02:48 AM

Tue (AM) - Skills Day

Just had some shots at goal with a mate, from various angles to the right of the goals, from around 25m out. Kicked with reasonable accuracy, considering it was raining and pretty windy.

Workout Time: 15 min

Workout Rating: 7/10

Notes:
- Good fun
- Crap weather

Wed (PM) - Max Effort Lower Body Day

Smith Machine Box Squats (below parallel) - WORK UPTO 3RM

70 x 3

DB Single Legged Squats - 3 x 8-15

15 x 10 (+2.5s)

Leg Curls - 3 x 6-10

30 x 5

Grip Crusher - 3 TIMED SETS

Level 6.5 x 15s (+0.5 level)

Workout Time: 30 mins

Workout Rating: 7/10

Notes:
- First time I've ever done back squats (even though they were on a smith)
- Hate doing leg curls, since I'm scared to push it right to the top as last time I did them I almost broke the machine.

Thu (AM) - Aerobic Endurance Day

400m x 5 (30 sec rest between sets)

Workout Time: 20 min (inc. warmup and cooldown)

Workout Rating: 5/10

Notes:
- Should’ve been able to do more
- Need to keep improving next week.

Fri (AM) - Skills Day

Just did some bowling practice (cricket). Just working on getting good rhythm into my run-up and keeping accuracy consistent.

Workout Time: 20 mins

Workout Rating: 7/10

Notes:
- Decent session

Fri (PM) -Max Effort Upper Body Day

Flat BB Bench Press - WORK UPTO 1-2RM

65 x 1
67.5 x 0

(had no spotter, luckily I lifted the weight up enough to get it onto the bottom rest…lucky)

Incline DB Bench Press - 3 x 6-10

22.5s x 5 (+2 reps)

BB Rows - 4 x 10-15

47.5 x 10 (+3 reps)

Weighted Swiss Ball Crunches

15 x 12

Workout Time: 50 mins

Workout Rating: 5/10

Notes:
- Disappointed with the bench, always like to keep improving with max effort lift…
- Other lifts were good
- Realised I was doing BB Rows wrong the whole time after the PT told me (actually a good PT which is a rarity), shouldn’t effect my lift much though…

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

**Peaked_18** · 09-10-2005, 02:49 AM

Good workouts.

Keep up the good work and acheive your goals.

**ravadongon** · 09-10-2005, 05:59 AM

Quote:

Originally Posted by Peaked_18

Good workouts.

Keep up the good work and acheive your goals.

Cheers mate :bigthumbu

**ravadongon** · 09-25-2005, 01:28 AM

Mon (PM) -Max Effort Upper Body Day

Flat BB Bench Press - WORK UPTO 1-2RM

60 x 2 (-5kg)

Incline DB Bench Press - 3 x 6-10

22.5s x 5

Chest Supported Rows - 4 x 10-15

45 x 10

Weighted Swiss Ball Crunches

15 x 15 (+3 reps)

Workout Time: 50 mins

Workout Rating: 2/10

Notes:
- Knew my strength would be down after being sick last week
- Disappointing workout all in all

Weights lifted are recorded in kg, unless stated otherwise

Tue - Rest Day (No Training)

Had to prepare for a physics presentation in the morning….

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

**ravadongon** · 09-25-2005, 01:29 AM

Wed (PM) - Max Effort Lower Body Day

Smith Machine Box Squats (parallel) - WORK UPTO 3RM

75 x 5 (+5kg)

DB Step Ups - 3 x 8-15

12.25 x 8

Workout Time: 25 mins

Workout Rating: 7/10

Notes:
- Didn’t do the whole workout because I only had around 30 mins to do the workout
- Decent effort considering illness
- Surprised squats actually went up

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

**ravadongon** · 09-25-2005, 01:30 AM

Thu - Rest Day (No Training)

Had to do prefect duty with the year 12 blokes (final year) away on exams (last week of school before holidays these things happen…)

Fri (PM) - Repetition Upper Body Day

Push Ups - 3 x MAX REPS

BW x 25 (+2 reps)

Cable Pushdowns - 3 x 5-10

25 x 4 (+5kg)

Lat Pulldown - 3 x 8-12

45 x 11 (+2 reps)

Lying Lateral Raises - 2 x 10-15

6 x 12 (+4 reps)

Cable Curls - 2 x 8-10

15 x 10 (+2 reps)

Abdominal Circuit Training

Swiss Ball Crunches x 50
Side Crunches x 20
Leg Raises x 15
Stomach Vacuums 2 x 20s

Workout Time: 45 mins

Workout Rating: 7/10

Notes:
- Worked out at home again (limited equipment no free weights except DBs)
- Hate working out on machines so much
- Happy with everything increasing

Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon

Weights lifted are recorded in kg, unless stated otherwise

08-05-2005, 02:02 PM	#32
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Definitely am being careful with it, taking all the necessary minerals and warming up properly before all sessions. I didn't have as serious an injury as your ACL tear, just Osgood-Schlatter's (inflamation in the knee), which according to my dad who is a GP, is normal for guys my age... __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

08-09-2005, 09:27 AM	#35
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Mon - Repetition Upper Body Day BW Dips BW x 7 BW x 6 BW x 3 Skullcrushers 25 x 6 ~WARM UP~ 30 x 4 ~WARM UP~ 32.5 x 2 ~WARM UP~ 35 x 5 (+2.5kg) 32.5 x 5 30 x 10 Lat Pulldowns 20 x 6 ~WARM UP~ 35 x 4 ~WARM UP~ 40 x 3 ~WARM UP~ 45 x 2 ~WARM UP~ 50 x 10 (+5kg) 50 x 8 45 x 8 40 x 10 Side Press 5 x 6 ~WARM UP~ 7.5 x 4 ~WARM UP~ 10 x 2 ~WARM UP~ 12 x 10 (+2kg) 10 x 10 8 x 15 Hammer Curls 5s x 6 ~WARM UP~ 10s x 4 ~WARM UP~ 12s x 4 ~WARM UP~ 15s x 5 (+3kg) - shitty form tho... 12.5s x 5 - ditto 12s x 8 Abdominal Circuit Training Didn't do since the gym closed early today... Workout Time: 60 mins Workout Rating: 7/10 Notes: - Disappointed with the dips again, thankfully they stayed the same rather then going down as they did last time - Nice increases in weights on all other lifts - Will be rotating all these exercises out next week Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

08-29-2005, 12:25 PM	#36
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Haven't posted for a while. I want to ressurect my place in the IMPC so I'll start posting from now on... Mon (AM) - Sprint Day 5 x 60m (3-4 min rest in between) Workout Time: 20 mins Workout Rating: 5/10 Notes: - Slightly rusty with the sprints, as I haven't done much sprinting for a while - Hate getting up early to do them Mon (PM) - Repetition Upper Body Day Push ups - 3 x MAX REPS BW x 22 (+2 reps) DB Tricep Extension - 3 x 5-10 22.5 x 7 (+2 reps) Rack Chins - 4 x 8-12 BW x 10 (+2 reps) Seated DB Shoulder Press - 3 x 10-15 15s x 8 (-2 reps) Preacher Curls - 3 x 8-10 22.5 x 12 (+4 reps) Abdominal Circuit Training Swiss Ball Crunches x 20 Regular Crunches x 20 Twisting Crunches x 20 Decline Sit Ups x 20 Leg Raises x 20 Workout Time: 45 mins Workout Rating: 7/10 Notes: - Increased reps on almost everything, so should be able to increase weight next week - Not happy with the DB Shoulder Presses - was quite fatigued at that point so the weight felt a lot heavier than it did last workout Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

08-31-2005, 09:13 PM	#39
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Tue (AM) - Skills Day Just did some reflex work drills e.g. close catches, tennis ball catching of irregular wall etc. Workout Time: 15 mins Workout Rating: 7/10 Notes: - Just some quick work indoors as it was raining outside most of the day Wed (PM) - Max Effort Lower Body Day Deadlifts - WORK UPTO 3RM 80 x 3 (+2.5kg) DB Single Legged Squats - 3 x 8-15 15s x 8 (+2.5s) Romanian Deadlifts 52.5 x 8 (+2.5kg) Grip Crusher - 3 TIMED SETS Level 6 x 20s Workout Time: 35 mins Workout Rating: 9/10 Notes: - One of my best workouts of late - Everything went smoothly - Had the athletics carnival today but it definitely didn't impact on my lifts... Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-03-2005, 02:04 AM	#40
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Thu (AM) - Aerobic Endurance Day Cooper VO2max Test Time: 12 min Distance: 1700m VO2 max: 26.718 Assessment: Poor Workout Time: 25 min (inc. warmup and cooldown) Workout Rating: 5/10 Notes: - Very, very disappointed with my aerobic endurance level - Positives are it gives me motivation to work hard on it Fri (AM) - Skills Day Just did some kicking practice for footy. Shots at goal, short kicks to a target and some other general skill work. Workout Time: 20 min Workout Rating: 7/10 Notes: - Good fun Fri (PM) -Max Effort Upper Body Day Flat BB Bench Press - WORK UPTO 1-2RM 65 x 2 (+5kg) Incline DB Bench Press - 3 x 6-10 22.5s x 3 (+2 reps) BB Rows - 4 x 10-15 45 x 12 (+3 reps) Side Bends 20s x 12 (+2 reps) Workout Time: 40 mins Workout Rating: 8/10 Notes: - Omitted rear delt raises since I was short on time - Could've probably done a little more on bench, but was afraid to since I didn't have a spotter - Overall a pretty good workout Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

08-05-2005, 12:44 PM	#31
Steve_W Pro Stature Join Date: Aug 2005 Location: Australia Posts: 105 Recipes: 0 Rep Power: 5	Just browsed through the first post. I completely raptured my ACL, most painful thing ever. Be careful mate with that knee...you don't want to do harm it severely in any way!

08-31-2005, 02:51 AM	#37
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Nice workouts! You are getting some cool strength gains! Keep it up :bigthumbu!

09-04-2005, 08:33 AM	#41
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Sat - Rest Day (No Training) Had a late night on Friday, went to the footy and came back late, so I ended up getting up a bit late to do any training today. Was supposed to do Anaerobic Endurance training. Sun (PM) - Rest/Recovery Day General Physical Preparation 1. Jumping Jacks 2. Split Shuffles 3. Burpees (w/ push ups) 4. Mountain Climbers Performed for 30s each, with 45s rest Workout Time: 5 min Workout Rating: 7/10 Notes: - Felt like doing some training today so I did Josh Henkin's GPP Workout Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-06-2005, 11:17 AM	#42
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Mon (AM) - Sprint Day Plyometrics Platform Depth Jump - 3 x 8 Ricochets - 2 x 20 Lateral Hurdle Jump - 2 x 8 Workout Time: 15 mins Workout Rating: 6.5/10 Notes: - Was raining this morning do I had to do another indoor workout (which I hate) - Decent workout, worked up a bit of a sweat (probably cos the heater was on full blast) Mon (PM) - Repetition Upper Body Day Flat Bench Press - 3 x MAX REPS 45 x 15 Cable Pushdowns - 3 x 5-10 45 x 9 Lat Pulldown - 3 x 8-12 55 x 8 (+5kg) Seated DB Shoulder Press - 2 x 10-15 15s x 8 BB Curls - 2 x 8-10 27.5 x 8 (+4 reps) Abdominal Circuit Training Swiss Ball Crunches x 25 Regular Crunches x 25 Twisting Crunches x 25 Leg Raises x 15 Workout Time: 60 mins (about 20 mins worth of waiting ) Workout Rating: 7/10 Notes: - Rotated almost all exercises today - Pretty decent workout (except for having to wait for almost every exercise) even though I hate repetition day Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-10-2005, 02:48 AM	#43
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Tue (AM) - Skills Day Just had some shots at goal with a mate, from various angles to the right of the goals, from around 25m out. Kicked with reasonable accuracy, considering it was raining and pretty windy. Workout Time: 15 min Workout Rating: 7/10 Notes: - Good fun - Crap weather Wed (PM) - Max Effort Lower Body Day Smith Machine Box Squats (below parallel) - WORK UPTO 3RM 70 x 3 DB Single Legged Squats - 3 x 8-15 15 x 10 (+2.5s) Leg Curls - 3 x 6-10 30 x 5 Grip Crusher - 3 TIMED SETS Level 6.5 x 15s (+0.5 level) Workout Time: 30 mins Workout Rating: 7/10 Notes: - First time I've ever done back squats (even though they were on a smith) - Hate doing leg curls, since I'm scared to push it right to the top as last time I did them I almost broke the machine. Thu (AM) - Aerobic Endurance Day 400m x 5 (30 sec rest between sets) Workout Time: 20 min (inc. warmup and cooldown) Workout Rating: 5/10 Notes: - Should’ve been able to do more - Need to keep improving next week. Fri (AM) - Skills Day Just did some bowling practice (cricket). Just working on getting good rhythm into my run-up and keeping accuracy consistent. Workout Time: 20 mins Workout Rating: 7/10 Notes: - Decent session Fri (PM) -Max Effort Upper Body Day Flat BB Bench Press - WORK UPTO 1-2RM 65 x 1 67.5 x 0 (had no spotter, luckily I lifted the weight up enough to get it onto the bottom rest…lucky) Incline DB Bench Press - 3 x 6-10 22.5s x 5 (+2 reps) BB Rows - 4 x 10-15 47.5 x 10 (+3 reps) Weighted Swiss Ball Crunches 15 x 12 Workout Time: 50 mins Workout Rating: 5/10 Notes: - Disappointed with the bench, always like to keep improving with max effort lift… - Other lifts were good - Realised I was doing BB Rows wrong the whole time after the PT told me (actually a good PT which is a rarity), shouldn’t effect my lift much though… Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-10-2005, 02:49 AM	#44
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good workouts. Keep up the good work and acheive your goals.

09-25-2005, 01:28 AM	#46
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Mon (PM) -Max Effort Upper Body Day Flat BB Bench Press - WORK UPTO 1-2RM 60 x 2 (-5kg) Incline DB Bench Press - 3 x 6-10 22.5s x 5 Chest Supported Rows - 4 x 10-15 45 x 10 Weighted Swiss Ball Crunches 15 x 15 (+3 reps) Workout Time: 50 mins Workout Rating: 2/10 Notes: - Knew my strength would be down after being sick last week - Disappointing workout all in all Weights lifted are recorded in kg, unless stated otherwise Tue - Rest Day (No Training) Had to prepare for a physics presentation in the morning…. Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-25-2005, 01:29 AM	#47
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Wed (PM) - Max Effort Lower Body Day Smith Machine Box Squats (parallel) - WORK UPTO 3RM 75 x 5 (+5kg) DB Step Ups - 3 x 8-15 12.25 x 8 Workout Time: 25 mins Workout Rating: 7/10 Notes: - Didn’t do the whole workout because I only had around 30 mins to do the workout - Decent effort considering illness - Surprised squats actually went up Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-25-2005, 01:30 AM	#48
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Thu - Rest Day (No Training) Had to do prefect duty with the year 12 blokes (final year) away on exams (last week of school before holidays these things happen…) Fri (PM) - Repetition Upper Body Day Push Ups - 3 x MAX REPS BW x 25 (+2 reps) Cable Pushdowns - 3 x 5-10 25 x 4 (+5kg) Lat Pulldown - 3 x 8-12 45 x 11 (+2 reps) Lying Lateral Raises - 2 x 10-15 6 x 12 (+4 reps) Cable Curls - 2 x 8-10 15 x 10 (+2 reps) Abdominal Circuit Training Swiss Ball Crunches x 50 Side Crunches x 20 Leg Raises x 15 Stomach Vacuums 2 x 20s Workout Time: 45 mins Workout Rating: 7/10 Notes: - Worked out at home again (limited equipment no free weights except DBs) - Hate working out on machines so much - Happy with everything increasing Diet: http://www.fitday.com/WebFit/PublicJ...ner=ravadongon Weights lifted are recorded in kg, unless stated otherwise __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.