Richo's Football Season Log

Richo · 04-17-2006, 03:30 PM

Now my computer is fixed from pesty viruses i can start a log now...

lets see... what to log about... hmm....

maybe my new football team i joined a couple weeks ago.

details of my training and game results will be posted daily, so keep in tune...

p.s. as for bulking, that kinda went out the window cos of other sporting commitments that require alot of running... i'm a runner by heart i think haha

Richo · 04-18-2006, 01:39 AM

Yesterday was planned for a little bit of a upper-body session. However I was away for the day and missed it, and when I got back, I completely forgot. And I am unable to make up for it today because I have weights tomorrow, and yolu need your rest.

Richo · 04-18-2006, 01:48 AM

Here is how my week looks like

Monday - Weights : Upper-body
Tuesday - Cardiovascular : includes Fartlex, Interval, Continous
Wednesday - Weights : Upper-body
Thursday - Football Training
Friday - Rest
Saturday - Game Day
Sunday - Rest

You probably are thinking a couple things...

"Where the hell is the leg workouts?"
If i put in leg workouts, either my cardio day will suffer or my training night will suffer as my legs will still be sore. I didn't put a session in because my legs will get worked alot in all the running I do.

"Two Rest days??"
To make sure i'm not sore for the game, i won't do anything on Friday. as for sunday, no doubt i will be sore from the game. nothing wrong with resting.

"Two Upper workouts? what are you doing? rep ranges?"
mainly benchpresses, lat-pulldowns, curls, tri-dips, shoulder presses, crunches and stuff. but i will add more exercises to my chest and my right lat, and a little bit more ab work.

If you have any comments, plz write.

**DJSTARER** · 04-18-2006, 02:18 AM

best of luck. BEST START PACKING IT ON!

Richo · 04-18-2006, 02:20 AM

i will try and eat alot of protein and carbs. protein for my muscles (duh) but i also need alot of carb for energy for the game and training sessions

**NYCmitch25** · 04-18-2006, 02:34 AM

good luck brudda~!

Richo · 04-24-2006, 08:55 AM

Resistance Workout
Upper-body Session

Flat Benchpress - 30x5 . 30x5 . 35x3
Lat Pulldown - 22.7x10 . 22.7x10 . 22.7x10
Flat Dumbbel Flye - 5x12 . 5x12 . 5x12
---Supersetted W/---
Flat Dumbbell Press - 5x10 . 5x10 . 5x10
Bent-over EZ-Bar Row - 20x8 . 20x8 . 20x8
Seated Overhead Dumbbell Press - 5x5 . 5x5 . 5x5
EZ-Bar Curl - 20x8 . 20x8 . 20x8
Bench Dip - 0x12 . 0x12 . 0x12

Post Workout Drink - 1 Scoop of Redback Protein Powder w/Milk

---Notes---
* Benchpress was very average today. Seeing as i just started again from a couple weeks layoff, i didn't go as hard as i wanted to. I was dissapointed on my last set, with only managing 3 reps. Where before, where i was lifting constantly, 35kg was my starting point, an easy weight...
* The flye and DB press was just a little addtion to help improve my chest. so this will keep on be adding in my workouts, except i will go heavier etc
* Seated overhead press was pretty weak, but my shoulders are fairly weak. So throughout my training, i will be slowly increasing the weight to help build up my strength.
* Overall, not a terrible workout, some small numbers, but these are expected to go up over time, as i progress.

---Goals---
* Get my benchpress back up to 40kg for 5 reps within the next 2/3 weeks.

Richo · 04-25-2006, 05:07 AM

I was planning on doing the follow fitness test later today and posting the results...

Height
Weight

1RM Benchpress
1RM Barbell Row

Push-up Max
Crunches in 1min

5 Lap of Oval Run Time
Goal Post Shuttle Run
50m Sprint

Vertical Leap
Standing Long Jump

I will do these tests throughout today and probably tomorrow. And i will write up a report. Then towards the end of the season, do the same test and see how much i improved by...

_Underdog_ · 04-25-2006, 05:11 AM

Quote:

Originally Posted by Richo

I was planning on doing the follow fitness test later today and posting the results...

Height
Weight

1RM Benchpress
1RM Barbell Row

Push-up Max
Crunches in 1min

5 Lap of Oval Run Time
Goal Post Shuttle Run
50m Sprint

Vertical Leap
Standing Long Jump

I will do these tests throughout today and probably tomorrow. And i will write up a report. Then towards the end of the season, do the same test and see how much i improved by...

Good plan. Stick to it. I hope you achieve your goals.

Richo · 04-25-2006, 05:15 AM

Quote:

Originally Posted by Richo

I was planning on doing the follow fitness test later today and posting the results...

Height
Weight

1RM Benchpress - 45kg
1RM Barbell Row - 37.5kg

Push-up Max - 25 near-perfect form
Crunches in 1min - ??

5 Lap of Oval Run Time - <12min
Goal Post Shuttle Run - ??
50m Sprint - 4.xxsecs

Vertical Leap - 50cm
Standing Long Jump - 2.15+m

Underdog just gave me a good idea. set a goal for each test. My goals are in bold...

Richo · 04-25-2006, 07:31 AM

Height - .....
Weight - 49kg

Fitness Assessment
1RM Benchpress - 42.5kg
1RM Barbell Row - 45kg

Push-up Max - 30 reps
Crunches in 1min - 53 reps

*2 Laps of the Oval - 3:59min
Goal Post Shuttle Run - 18.28secs
50m Sprint - 8.00secs

Vertical - 55cm
Standing Long Jump - 2.20m

Body-part Measurements
Chest - 31"
Abdominal - 26.5"
Quadicep - 14.5"
Calf - 11"
Arm Flexed - 10.5"

Report
The assessment brought out some pros and cons to do with my current strength and fitness level. It was conducted today on the 25th of April 2006.

Strength wise, i was happy with my 1 rep max for the barbell row. I wasn't expecting to row that much. So i was very pleased with that. It may seem small, but i weight 49-50kg, so i'm only 5kg of rowing my bodyweight.

The benchpress i was dissappointed in. I was aiming for a 45kg bench, but only managed a 42.5kg. This showed that i was slacking off because if i continued training, i would of put up 45 easy. However, thats no excuse, this means i just have to train harder to get it up a few kilos.

My push-ups and crunches were not great, but not bad anyway. I will be aiming to raise my push-up max to 50 over the season.

Now my 2 Lap of the Oval Run, this was meant to be a 5 lap run. However, either my fitness was really bad, or my running form was terrible because i could only manage 2 laps. so i decided to take it. However, i am not going to stick with it. I will aim to either drop this time, or make a new 5 lap time.

Goal shuttle, like the 2 Lap, was fairly off. Probably due to running form. So this is going to drop, no matter what. This was the same with the 50m sprint also. Do not see me as slow, as that was not my best run, but i iwll take it.

Now my vertical leap, 55cm is fairly bad, compared to anyone's standard. However, later last year, earlier this year, it was around 40cm, so it has improved.

My SLJ, i was very pleased with. Mid last year, it was 2.28m, then earlier this year, it droped to 1.67m, but now has risen up to 2.20m. so it has had ups and downs. But now hopefully it will continue to rise.

Overall, not a bad assessment. It gives me a good base to work on, and to help me set goals over the coming weeks and months. I will be training hard to up my numbers on the bench and row, lower my running times and increase my jumping.

Till next time, stay tune, cos this year, i've had enough, i want to be a grouse athlete.....

Richo · 04-25-2006, 08:02 AM

1st of June
1RM Benchpress - 50kg
50m Sprint - <7.5sec
Standing Long Jump - 2.30m
Chest Measurement - 33"

Weight - 52.5kg

1st of July
1RM Benchpress - 55kg
1RM Barbell Row - 50kg
Vertical Leap - 70cm
Abdominal Measurement - 25"

Weight - 54kg

These goals will do for now.

Do these sound realistic? Or are they too easy? Too hard to do in the time frame? Aim higher?

**krzna** · 04-25-2006, 09:53 AM

richo ... just wanted to add that ur one hard workin guy, i hope u reach ur goals and the symmetry u want in the shortest possible time!

Good luck, i ll be watching.

Richo · 04-25-2006, 12:35 PM

Quote:

Originally Posted by krzna

richo ... just wanted to add that ur one hard workin guy, i hope u reach ur goals and the symmetry u want in the shortest possible time!

Good luck, i ll be watching.

thanks krzna, that has motivated me even more.

Richo · 04-26-2006, 10:08 AM

Resistance Training
Upper-body Session

Flat Dumbbell Benchpress - 12x6 . 12x6 . 12x6 . 12x6
Decline Push-up - 0x10 . 0x10 . 0x10
Bent-over Barbell Row - 35x5 . 30x6 . 30x6
Lat Pull-down - 22.7x8 . 22.7x8 . 22.7x8 . 22.7x8
Single Arm Dumbbell Overhead Press - 5x10 . 5x10 . 5x10
EZ-Bar Curl - 20x8 . 20x8 . 20x8
Bench Dip - 0x12 . 0x12 . 0x12

Post Workout Drink - 2 Glasses of Milk

---Notes---
* The DB Presses were great. I found them more challenging, and gave better stimulation to my pecs. I will from now on, include these at least once in my week.
* Barbell Rowing was fairly decent. Would of wanted to stick to 35kg, but my form started to give away, so i sacarficed weight for form.
* The lat pull-down was really good. I felt a strong stimulation in my lats, and i am feeling sore in them right now. Which is a first. I focused on really contracting them so this has helped.
* The single-arm overhead presses are used to just help condition and build my shoulders up as i have had pulled deltoid muscles in my left shoulder three
times in 2 years which has resulted in time away from the gym and sports.
* Overall, a pleasing workout. It has helped me feel stimulation in my muscles which i haven't felt for awhile which is good.

---Goals---
* No goals are thought up at the present moment.

**krzna** · 04-26-2006, 11:43 AM

just wonderin y does ur post workout hv a caesinate protein in it? u know milk takes time to digest in comparision to whey rite?

Richo · 04-26-2006, 12:35 PM

Quote:

Originally Posted by krzna

just wonderin y does ur post workout hv a caesinate protein in it? u know milk takes time to digest in comparision to whey rite?

just because my older bro took my protein powder to his house and i couldn't be bothered going to get it. but i'm getting it tomorrow so i have it handy for next time. and i'm making sure he gets his own haha

04-17-2006, 03:30 PM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Richo's Football Season Log Now my computer is fixed from pesty viruses i can start a log now... lets see... what to log about... hmm.... maybe my new football team i joined a couple weeks ago. details of my training and game results will be posted daily, so keep in tune... p.s. as for bulking, that kinda went out the window cos of other sporting commitments that require alot of running... i'm a runner by heart i think haha __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-18-2006, 01:39 AM	#2
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Missed Weight Session Yesterday was planned for a little bit of a upper-body session. However I was away for the day and missed it, and when I got back, I completely forgot. And I am unable to make up for it today because I have weights tomorrow, and yolu need your rest. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-18-2006, 01:48 AM	#3
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Weekly Outline Here is how my week looks like Monday - Weights : Upper-body Tuesday - Cardiovascular : includes Fartlex, Interval, Continous Wednesday - Weights : Upper-body Thursday - Football Training Friday - Rest Saturday - Game Day Sunday - Rest You probably are thinking a couple things... "Where the hell is the leg workouts?" If i put in leg workouts, either my cardio day will suffer or my training night will suffer as my legs will still be sore. I didn't put a session in because my legs will get worked alot in all the running I do. "Two Rest days??" To make sure i'm not sore for the game, i won't do anything on Friday. as for sunday, no doubt i will be sore from the game. nothing wrong with resting. "Two Upper workouts? what are you doing? rep ranges?" mainly benchpresses, lat-pulldowns, curls, tri-dips, shoulder presses, crunches and stuff. but i will add more exercises to my chest and my right lat, and a little bit more ab work. If you have any comments, plz write. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-18-2006, 02:18 AM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	best of luck. BEST START PACKING IT ON! __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-18-2006, 02:20 AM	#5
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	i will try and eat alot of protein and carbs. protein for my muscles (duh) but i also need alot of carb for energy for the game and training sessions __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-18-2006, 02:34 AM	#6
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,117 Recipes: 0 Rep Power: 52	good luck brudda~!

04-24-2006, 08:55 AM	#7
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	April 24th, 2006 Resistance Workout Upper-body Session Flat Benchpress - 30x5 . 30x5 . 35x3 Lat Pulldown - 22.7x10 . 22.7x10 . 22.7x10 Flat Dumbbel Flye - 5x12 . 5x12 . 5x12 ---Supersetted W/--- Flat Dumbbell Press - 5x10 . 5x10 . 5x10 Bent-over EZ-Bar Row - 20x8 . 20x8 . 20x8 Seated Overhead Dumbbell Press - 5x5 . 5x5 . 5x5 EZ-Bar Curl - 20x8 . 20x8 . 20x8 Bench Dip - 0x12 . 0x12 . 0x12 Post Workout Drink - 1 Scoop of Redback Protein Powder w/Milk ---Notes--- * Benchpress was very average today. Seeing as i just started again from a couple weeks layoff, i didn't go as hard as i wanted to. I was dissapointed on my last set, with only managing 3 reps. Where before, where i was lifting constantly, 35kg was my starting point, an easy weight... * The flye and DB press was just a little addtion to help improve my chest. so this will keep on be adding in my workouts, except i will go heavier etc * Seated overhead press was pretty weak, but my shoulders are fairly weak. So throughout my training, i will be slowly increasing the weight to help build up my strength. * Overall, not a terrible workout, some small numbers, but these are expected to go up over time, as i progress. ---Goals--- * Get my benchpress back up to 40kg for 5 reps within the next 2/3 weeks. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-25-2006, 05:07 AM	#8
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Fitness Assessment Plan I was planning on doing the follow fitness test later today and posting the results... Height Weight 1RM Benchpress 1RM Barbell Row Push-up Max Crunches in 1min 5 Lap of Oval Run Time Goal Post Shuttle Run 50m Sprint Vertical Leap Standing Long Jump I will do these tests throughout today and probably tomorrow. And i will write up a report. Then towards the end of the season, do the same test and see how much i improved by... __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-25-2006, 07:31 AM	#11
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Fitness Assessment Height - ..... Weight - 49kg Fitness Assessment 1RM Benchpress - 42.5kg 1RM Barbell Row - 45kg Push-up Max - 30 reps Crunches in 1min - 53 reps 2 Laps of the Oval - 3:59min Goal Post Shuttle Run - 18.28secs 50m Sprint - 8.00secs Vertical - 55cm Standing Long Jump - 2.20m Body-part Measurements* Chest - 31" Abdominal - 26.5" Quadicep - 14.5" Calf - 11" Arm Flexed - 10.5" Report The assessment brought out some pros and cons to do with my current strength and fitness level. It was conducted today on the 25th of April 2006. Strength wise, i was happy with my 1 rep max for the barbell row. I wasn't expecting to row that much. So i was very pleased with that. It may seem small, but i weight 49-50kg, so i'm only 5kg of rowing my bodyweight. The benchpress i was dissappointed in. I was aiming for a 45kg bench, but only managed a 42.5kg. This showed that i was slacking off because if i continued training, i would of put up 45 easy. However, thats no excuse, this means i just have to train harder to get it up a few kilos. My push-ups and crunches were not great, but not bad anyway. I will be aiming to raise my push-up max to 50 over the season. Now my 2 Lap of the Oval Run, this was meant to be a 5 lap run. However, either my fitness was really bad, or my running form was terrible because i could only manage 2 laps. so i decided to take it. However, i am not going to stick with it. I will aim to either drop this time, or make a new 5 lap time. Goal shuttle, like the 2 Lap, was fairly off. Probably due to running form. So this is going to drop, no matter what. This was the same with the 50m sprint also. Do not see me as slow, as that was not my best run, but i iwll take it. Now my vertical leap, 55cm is fairly bad, compared to anyone's standard. However, later last year, earlier this year, it was around 40cm, so it has improved. My SLJ, i was very pleased with. Mid last year, it was 2.28m, then earlier this year, it droped to 1.67m, but now has risen up to 2.20m. so it has had ups and downs. But now hopefully it will continue to rise. Overall, not a bad assessment. It gives me a good base to work on, and to help me set goals over the coming weeks and months. I will be training hard to up my numbers on the bench and row, lower my running times and increase my jumping. Till next time, stay tune, cos this year, i've had enough, i want to be a grouse athlete..... __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-25-2006, 08:02 AM	#12
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Goals 1st of June 1RM Benchpress - 50kg 50m Sprint - <7.5sec Standing Long Jump - 2.30m Chest Measurement - 33" Weight - 52.5kg 1st of July 1RM Benchpress - 55kg 1RM Barbell Row - 50kg Vertical Leap - 70cm Abdominal Measurement - 25" Weight - 54kg These goals will do for now. Do these sound realistic? Or are they too easy? Too hard to do in the time frame? Aim higher? __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-25-2006, 09:53 AM	#13
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,632 Recipes: 0 Rep Power: 51	richo ... just wanted to add that ur one hard workin guy, i hope u reach ur goals and the symmetry u want in the shortest possible time! Good luck, i ll be watching. __________________ *DIET DEDICATION DP** www.surpassgenetics.com www.offshorebodybuilding.com www.thevipboard.com Team Beast Breeder colossus@beastbreeder.com

04-26-2006, 10:08 AM	#15
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	26th of April, 2006 Resistance Training Upper-body Session Flat Dumbbell Benchpress - 12x6 . 12x6 . 12x6 . 12x6 Decline Push-up - 0x10 . 0x10 . 0x10 Bent-over Barbell Row - 35x5 . 30x6 . 30x6 Lat Pull-down - 22.7x8 . 22.7x8 . 22.7x8 . 22.7x8 Single Arm Dumbbell Overhead Press - 5x10 . 5x10 . 5x10 EZ-Bar Curl - 20x8 . 20x8 . 20x8 Bench Dip - 0x12 . 0x12 . 0x12 Post Workout Drink - 2 Glasses of Milk ---Notes--- * The DB Presses were great. I found them more challenging, and gave better stimulation to my pecs. I will from now on, include these at least once in my week. * Barbell Rowing was fairly decent. Would of wanted to stick to 35kg, but my form started to give away, so i sacarficed weight for form. * The lat pull-down was really good. I felt a strong stimulation in my lats, and i am feeling sore in them right now. Which is a first. I focused on really contracting them so this has helped. * The single-arm overhead presses are used to just help condition and build my shoulders up as i have had pulled deltoid muscles in my left shoulder three times in 2 years which has resulted in time away from the gym and sports. * Overall, a pleasing workout. It has helped me feel stimulation in my muscles which i haven't felt for awhile which is good. ---Goals--- * No goals are thought up at the present moment. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

04-26-2006, 11:43 AM	#16
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,632 Recipes: 0 Rep Power: 51	just wonderin y does ur post workout hv a caesinate protein in it? u know milk takes time to digest in comparision to whey rite? __________________ *DIET DEDICATION DP** www.surpassgenetics.com www.offshorebodybuilding.com www.thevipboard.com Team Beast Breeder colossus@beastbreeder.com