Ravadongon’s Training 2006: A Year For Improvement: (Aussie Rules+Cricket+T&F) - Page 2

**ravadongon** · 05-06-2006, 05:58 AM

Tue (PM) - GPP (Bodyweight Circuit)

GPP (Bodyweight Circuit)

3 circuits, 30 seconds rest between exercises

1. Jumping Jacks
2. Split Shuffles
3. Burpees
4. Mountain Climbers

Time (inc/ warm up): 10 min (6:00PM - 6:10PM)

Notes:

- Increased volume from previous session

**ravadongon** · 05-06-2006, 08:13 AM

Wed (AM) - Uphill Sprints

Warm Up

Jogging (5 mins)

Dynamic Stretching

Uphill Sprints

3 x 10 x 10m (downhill recovery, 5 min rest between sets)

Time (inc/ warm up): 20 min (5:50PM – 6:10AM)

Notes:

- Was supposed to do med ball work, but was spent after the sprints

Wed (PM) – Game Day (Footy)

Stats:

- 4 disposals (1 kick, 3 handballs)
- 3 tackles

Game time: 2 and a bit quarters

Notes:

- First game back
- Played on the half back flank w/ a tagging role
- Received a blow to the lower leg and was limping (in the 3rd quarter), so didn't participate in the rest of the game.

**ravadongon** · 05-06-2006, 09:44 AM

Fri (PM) - Full Body

Warm Up

Rowing - 3 mins
Cycling - 2 mins

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+10 x 3 (+2 reps)

Deadlifts - WORK UPTO 3-5 RM

105 x 3 (+2.5kg)

BB Rows - WORK UPTO 3-5RM

65 x 4

Romanian Deadlifts - 2 x 6-10

70 x 6

Time: 45 mins (3:45-4:30PM)

Notes:

- Good workout
- Last two exercises were tough to get through after I put all my effort into the deads and dips
- Grip was going towards the end of the workout, and hence my form on the last two exercises wasn't brilliant.

**ravadongon** · 05-06-2006, 09:57 AM

Sat (AM) - GPP (Tempo Runs)

Warm Up

Jogging - 5 mins

Dynamic Stretching

GPP (Tempo Runs)

1 x 10 x 100m @ 70-75% pace (100m walking recovery, 5 min rest between sets)
1 x 5 x 100m @ 70-75% pace (100m walking recovery)

Time (inc/ warm up): 30 mins (10:30AM - 11:00AM)

Notes:

- Went until my pace started dropping off the 70-75% mark
- Working on slowly increasing the volume

**ravadongon** · 05-06-2006, 09:58 AM

Sat (AM) - GPP (Tempo Runs)

Warm Up

Jogging - 5 mins

Dynamic Stretching

GPP (Tempo Runs)

1 x 10 x 100m @ 70-75% pace (100m walking recovery, 5 min rest between sets)
1 x 5 x 100m @ 70-75% pace (100m walking recovery)

Time (inc/ warm up): 30 mins (10:30AM - 11:00AM)

Notes:

- Went until my pace started dropping off the 70-75% mark
- Working on slowly increasing the volume

**ravadongon** · 05-08-2006, 09:07 AM

Sun (AM) - Turkish Get Ups

7.5 x 5
10 x 5
12.5 x 2 (+1.25kg)

Time (inc/ warm up): 15 min (11:15AM – 11:30AM)

Notes:

- Nice little PR

Sun (PM) - Uphill Sprints

Warm Up

Jogging (5 mins)

Dynamic Stretching

Uphill Sprints

3 x 10 x 10m (downhill recovery, 5 min rest between sets)

Time (inc/ warm up): 20 min (11:15PM – 11:45PM)

Notes:

- Late night session; quite a nice time to train (perfect conditions), although it is a bit eerie
- Good workout overall

**ravadongon** · 07-31-2006, 11:03 AM

I've been training just haven't been maintaining the journal as of late. From now on I think I'm just going to be posting my weight workouts here, not the sprint training, GPP, extra workouts etc, since you guys probably aren't interested. If you want to see my full journal, go to http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

Mon (PM) - Full Body A

Warm Up

Rowing - 500m

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+12.5 x 4 (+5kg)

Lunges - 3 x 6-10

22.5s x 7 (+1 rep)

Lat Pulldowns - 3 x 6-10

60 x 5

Cuban Rotations - 3 x 5-10

7.5s x 5

Ab Circuit - repeated 2x (NO REST)

Crunches x 50
Twisting Crunches x 20
Reverse Crunches x 20
Planks x 30 sec

Time: 30 mins

Notes:
- Much better session
- Massive PR on Weighted Dips. Wasn't going for it today, but since the 10kg dumbbells were in use I just thought 'I'll give it a shot' and good thing I did.
- Rest of the workout was good.

**ravadongon** · 08-05-2006, 04:17 AM

Fri (PM) - Full Body B

Warm Up

Cycling - 3 min

Dynamic Stretching

Sumo Deadlifts – WORK UPTO 1-3 RM

117.5 x 2 (+2.5kg)

Incline DB Bench Press - 3 x 6-10

22.5s x 5

Chest Supported Rows - 3 x 4-10

60 x 4

Hyper Extensions - 3 x 5-15

BW+15 x 15

Time: 30 mins

Notes:
- Average workout
- Felt a bit flat, as my legs were still pretty sore and my diet wasn't great today.
- Was also a bit rushed towards the end and didn't get to do any RC or weighted ab work.

**ravadongon** · 08-07-2006, 10:15 AM

Mon (PM) - Full Body A

Warm Up

Cycling - 5 min

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+15 x 4 (+2.5kg)

Lunges - 3 x 6-10

22.5s x 8 (+1 rep)

Rack Chins - 3 x 8-15

BW x 8

Cable Side Bends - 2 x 8-15

25 x 10

High Cable Woodchops - 2 x 8-15

20 x 10

Cuban Rotations - 3 x 10-20

5s x 20

Time: 40 mins

Notes:
- Quality session
- Weighted Dips are going well as of late.
- I'm going to be doing some more ab work now (I've been lazy in the past). Partly inspired by this article: http://www.t-nation.com/readTopic.do?id=1086975

**ravadongon** · 08-25-2006, 01:14 PM

Wed (PM) - Full Body A

Warm Up

Bodyweight Calisthenics Circuit

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+15 x 5 (+2 reps)

DB Lunges - 3 x 6-10

25s x 7 (+1 rep)

Fatman Pull-ups - 3 x 6-10

BW x 10

High Cable Woodchops - 3 x 8-15

25 x 8

Cable Side Bends - 3 x 8-12

30 x 10

DB Cuban Rotations - 3 x 10-20

6s x 17

Time: 45 mins

Notes:
- Strong session

**ravadongon** · 09-08-2006, 02:23 PM

Mon (PM) - Full Body A

Warm Up

Bodyweight Calisthenics Circuit

Dynamic stretching + Mobility work

Weighted Dips – WORK UPTO 1-4 RM

BW+15 x 3

DB Lunges - 3 x 6-10

25s x 7

Fatman Pull-ups - 3 x 6-10

BW x 11 (+1 rep)

High Cable Woodchops - 3 x 8-15

25 x 12

Cable Side Bends - 3 x 8-12

30 x 10

DB Cuban Rotations - 3 x 10-20

7.5s x 15

Time: 45 mins

Notes:
- Average session

**ravadongon** · 09-08-2006, 02:27 PM

Fri (PM) - Full Body B

Warm Up

General Warm-up

Dynamic stretching + Mobility work

Snatch Grip Deadlifts – WORK UPTO 1-3 RM

90 x 2

Seated DB Shoulder Press - 3 x 6-10

20s x 6

BB Bent Over Rows - 3 x 4-10

60 x 3

Hyper Extensions - 3 x 5-15

BW+22.5 x 12

Weighted Crunches - 3 x 10-20

15 x 20

Time: 45 mins

Notes:
- Average workout

**ravadongon** · 09-11-2006, 12:11 PM

Mon (PM) - Full Body A

Warm Up

Bodyweight Calisthenics Circuit

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+15 x 5 (+2 reps)

DB Lunges - 3 x 6-10

25s x 8 (+1 rep)

Fatman Pull-ups - 3 x 6-10

BW x 12 (+1 rep)

DB Cuban Rotations - 3 x 10-20

8s x 10

Time: 35 mins

Notes:
- Reasonably good session
- Didn't get to do any abdominal work since the cable cross was being used, so I'll do it on wednesday.

05-06-2006, 05:58 AM	#31
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	02/05/06 Tue (PM) - GPP (Bodyweight Circuit) GPP (Bodyweight Circuit) 3 circuits, 30 seconds rest between exercises 1. Jumping Jacks 2. Split Shuffles 3. Burpees 4. Mountain Climbers Time (inc/ warm up): 10 min (6:00PM - 6:10PM) Notes: - Increased volume from previous session __________________ 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.

05-06-2006, 08:13 AM	#32
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	03/05/06 Wed (AM) - Uphill Sprints Warm Up Jogging (5 mins) Dynamic Stretching Uphill Sprints 3 x 10 x 10m (downhill recovery, 5 min rest between sets) Time (inc/ warm up): 20 min (5:50PM – 6:10AM) Notes: - Was supposed to do med ball work, but was spent after the sprints Wed (PM) – Game Day (Footy) Stats: - 4 disposals (1 kick, 3 handballs) - 3 tackles Game time: 2 and a bit quarters Notes: - First game back - Played on the half back flank w/ a tagging role - Received a blow to the lower leg and was limping (in the 3rd quarter), so didn't participate in the rest of the game. __________________ 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.

05-06-2006, 09:44 AM	#33
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	05/05/06 Fri (PM) - Full Body Warm Up Rowing - 3 mins Cycling - 2 mins Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+10 x 3 (+2 reps) Deadlifts - WORK UPTO 3-5 RM 105 x 3 (+2.5kg) BB Rows - WORK UPTO 3-5RM 65 x 4 Romanian Deadlifts - 2 x 6-10 70 x 6 Time: 45 mins (3:45-4:30PM) Notes: - Good workout - Last two exercises were tough to get through after I put all my effort into the deads and dips - Grip was going towards the end of the workout, and hence my form on the last two exercises wasn't brilliant. __________________ 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.

05-06-2006, 09:57 AM	#34
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Sat (AM) - GPP (Tempo Runs) Warm Up Jogging - 5 mins Dynamic Stretching GPP (Tempo Runs) 1 x 10 x 100m @ 70-75% pace (100m walking recovery, 5 min rest between sets) 1 x 5 x 100m @ 70-75% pace (100m walking recovery) Time (inc/ warm up): 30 mins (10:30AM - 11:00AM) Notes: - Went until my pace started dropping off the 70-75% mark - Working on slowly increasing the volume __________________ 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.

05-06-2006, 09:58 AM	#35
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	06/05/06 Sat (AM) - GPP (Tempo Runs) Warm Up Jogging - 5 mins Dynamic Stretching GPP (Tempo Runs) 1 x 10 x 100m @ 70-75% pace (100m walking recovery, 5 min rest between sets) 1 x 5 x 100m @ 70-75% pace (100m walking recovery) Time (inc/ warm up): 30 mins (10:30AM - 11:00AM) Notes: - Went until my pace started dropping off the 70-75% mark - Working on slowly increasing the volume __________________ 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.

05-08-2006, 09:07 AM	#36
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	08/05/06 Sun (AM) - Turkish Get Ups 7.5 x 5 10 x 5 12.5 x 2 (+1.25kg) Time (inc/ warm up): 15 min (11:15AM – 11:30AM) Notes: - Nice little PR Sun (PM) - Uphill Sprints Warm Up Jogging (5 mins) Dynamic Stretching Uphill Sprints 3 x 10 x 10m (downhill recovery, 5 min rest between sets) Time (inc/ warm up): 20 min (11:15PM – 11:45PM) Notes: - Late night session; quite a nice time to train (perfect conditions), although it is a bit eerie - Good workout overall __________________ 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.

07-31-2006, 11:03 AM	#37
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	31/07/06 I've been training just haven't been maintaining the journal as of late. From now on I think I'm just going to be posting my weight workouts here, not the sprint training, GPP, extra workouts etc, since you guys probably aren't interested. If you want to see my full journal, go to http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822. Mon (PM) - Full Body A Warm Up Rowing - 500m Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+12.5 x 4 (+5kg) Lunges - 3 x 6-10 22.5s x 7 (+1 rep) Lat Pulldowns - 3 x 6-10 60 x 5 Cuban Rotations - 3 x 5-10 7.5s x 5 Ab Circuit - repeated 2x (NO REST) Crunches x 50 Twisting Crunches x 20 Reverse Crunches x 20 Planks x 30 sec Time: 30 mins Notes: - Much better session - Massive PR on Weighted Dips. Wasn't going for it today, but since the 10kg dumbbells were in use I just thought 'I'll give it a shot' and good thing I did. - Rest of the workout was good. __________________ 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.

08-05-2006, 04:17 AM	#38
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	04/08/06 Fri (PM) - Full Body B Warm Up Cycling - 3 min Dynamic Stretching Sumo Deadlifts – WORK UPTO 1-3 RM 117.5 x 2 (+2.5kg) Incline DB Bench Press - 3 x 6-10 22.5s x 5 Chest Supported Rows - 3 x 4-10 60 x 4 Hyper Extensions - 3 x 5-15 BW+15 x 15 Time: 30 mins Notes: - Average workout - Felt a bit flat, as my legs were still pretty sore and my diet wasn't great today. - Was also a bit rushed towards the end and didn't get to do any RC or weighted ab work. __________________ 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.

08-07-2006, 10:15 AM	#39
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	07/08/06 Mon (PM) - Full Body A Warm Up Cycling - 5 min Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+15 x 4 (+2.5kg) Lunges - 3 x 6-10 22.5s x 8 (+1 rep) Rack Chins - 3 x 8-15 BW x 8 Cable Side Bends - 2 x 8-15 25 x 10 High Cable Woodchops - 2 x 8-15 20 x 10 Cuban Rotations - 3 x 10-20 5s x 20 Time: 40 mins Notes: - Quality session - Weighted Dips are going well as of late. - I'm going to be doing some more ab work now (I've been lazy in the past). Partly inspired by this article: http://www.t-nation.com/readTopic.do?id=1086975 __________________ 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.

08-25-2006, 01:14 PM	#40
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	23/08/06 Wed (PM) - Full Body A Warm Up Bodyweight Calisthenics Circuit Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+15 x 5 (+2 reps) DB Lunges - 3 x 6-10 25s x 7 (+1 rep) Fatman Pull-ups - 3 x 6-10 BW x 10 High Cable Woodchops - 3 x 8-15 25 x 8 Cable Side Bends - 3 x 8-12 30 x 10 DB Cuban Rotations - 3 x 10-20 6s x 17 Time: 45 mins Notes: - Strong session __________________ 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.

09-08-2006, 02:23 PM	#41
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	04/08/06 Mon (PM) - Full Body A Warm Up Bodyweight Calisthenics Circuit Dynamic stretching + Mobility work Weighted Dips – WORK UPTO 1-4 RM BW+15 x 3 DB Lunges - 3 x 6-10 25s x 7 Fatman Pull-ups - 3 x 6-10 BW x 11 (+1 rep) High Cable Woodchops - 3 x 8-15 25 x 12 Cable Side Bends - 3 x 8-12 30 x 10 DB Cuban Rotations - 3 x 10-20 7.5s x 15 Time: 45 mins Notes: - Average session __________________ 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.

09-08-2006, 02:27 PM	#42
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	08/08/06 Fri (PM) - Full Body B Warm Up General Warm-up Dynamic stretching + Mobility work Snatch Grip Deadlifts – WORK UPTO 1-3 RM 90 x 2 Seated DB Shoulder Press - 3 x 6-10 20s x 6 BB Bent Over Rows - 3 x 4-10 60 x 3 Hyper Extensions - 3 x 5-15 BW+22.5 x 12 Weighted Crunches - 3 x 10-20 15 x 20 Time: 45 mins Notes: - Average workout __________________ 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.

09-11-2006, 12:11 PM	#43
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	11/09/06 Mon (PM) - Full Body A Warm Up Bodyweight Calisthenics Circuit Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+15 x 5 (+2 reps) DB Lunges - 3 x 6-10 25s x 8 (+1 rep) Fatman Pull-ups - 3 x 6-10 BW x 12 (+1 rep) DB Cuban Rotations - 3 x 10-20 8s x 10 Time: 35 mins Notes: - Reasonably good session - Didn't get to do any abdominal work since the cable cross was being used, so I'll do it on wednesday. __________________ 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.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode