Gaa player first training log!

themoocher

Hi all,
Long time lurker here but finally decided to start my own log.

Age: 22
male
Weight= 80.5kg
Height= 180 cm
Body fat%= roughly 14% (measured twice in the last week, not calipers tho, using one of them electrical machines in the gym so has to be taken with pinch of salt, got 13.6% one day and 15.3% the other day) Did DEXA scan last year and was 14%

Im a gaelic footballer so we train tuesday, thursday and match at the weekend so trying to fit my training in around that. Was trying a monday, wednesday, friday weights plan but bit hard with the football too. Ill switch it up as I go.

I'm not new to weights training but I haven't ever really gone 100% at it due to the football and college. Still in college now so it does affect my training every so often so hoping that the log will keep me motivated to stay on track a bit better.

I have studied in this area so I think I know what I'm at (hopefully!!) and tend to have a good diet so won't go into detail on the diet unless asked. Use a whey protein power after training and when I don't get enough protein during the day and have also started using a creatine monohydrate power this week too. Not doing a loading phase just taking the 5g per day.

I am not following a set plan at the moment. I have my own rough plan drawn up and switch things up depending on how I'm feeling. Everything is free weights and focusing on compound movements.

Current Lifts
1RM bench- 90kg
1RM Squat- 120kg
1RM Deadlift- 125kg

I know I need to get that deadlift up but I have rarely deadlifted before so hopefully it will increase fairly quickly. Original goals were to bench BW, squat 1.5 BW and deadlift 2 BW but have hit two of them already. Most of my lifting hasn't been to hit maximums so I don't check that often but did today as a starting point for the sake of this log. Goals are to get fitter, stronger and leaner without increasing my weight by much. I leave the cardio to the football training.

Feel free to ask anything or offer any advice!!

Sun 27 March 2011

Wide Grip Pull ups
Sets Reps
2 x 5

Towel Pull ups
4 x 5

Neutral Grip Pull ups
1 x 5 w/8kg

Chin Ups
1 x 10

Hang Clean
3 x 5- 40kg

Squats
60kg x 5
90kg x 3
110kg x 2
120kg x 1
90kg x 5
90kg x 5

Deadlift
90kg x 5
110kg x 3
120kg x 2
125kg x 1

Bench Press
70kg x 10
70kg x 8
70kg x 6
70kg x 4
40kg x 32

Bicep Curls
14kg x 15 each arm

Push Ups w/15kg on back
2 x 10

Ab Twists w/10kg
2 x 15

Double ups w/15kg dumb bells
2 x 10

themoocher

Did nothing yesterday

Tuesday 29th March

Did some foam rolling this afternoon, been studying so wasn't at football training but squeezed in a gym session tonight.

Wide Grip Pull Ups
2 x 5

Towel Pull Ups
2 x 6

Neutral Grip pull Ups
5

Chins
10

Front Squat
60kg x 5
70kg x 5
70kg x 5
70kg x 5

Bent Over Row
3 x 10 - 40kg

Split Squat
3 x 6 each leg - 40kg

Supine Fly
3 x 8 16kg dumb bells

Hanging Leg Raises
3 x 8

Standing Shoulder Y,T,W's
2 x 15 2kg (Sounds light- but kills!)

Shoulder Shrugs
2 x 25 25kg dumb bells

Finished with push ups and box jumps- no rest- (20 inch box jumps)
20 push ups- 15 box jumps
15 push ups- 10 box jumps
10 push ups- 5 box jumps

5 kg Medicine Ball- cycle between legs 1 min x 2
'' '' '' - ball behind head, sit ups 2 x 10

Bit of a random session i know but got threw it grand and then went for a swim afterwards

themoocher

Thursday 31st March

Hang Clean 40kg
4 x 5

Bench press
60kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5

Deadlift
80kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
Don't think my technique is too good on the deadlifts so I may work on it before going up too much weight

Box squats
80kg 3 x 5

Single arm row
28kg
3 x 6 each arm

Bicep curls
14kg
2 x 10 each arm

Double ups
18kg each arm
3 x 10

Turkish Get-ups
18kg
2 x 5 each side

Finished with a bit of a swim

themoocher

Monday 4th April

Wide Pull ups
3 x 6
Towel Pull ups
4 x 5
Chins w/8kg
5
Chins w/4kg
5
Front Squat
60kg x 5
70kg x 5
70kg x 5
75kg x 5
75kg x 5

Bench Press
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 3 failed last set
40kg x 25

Overhead Squat
40kg
3 x 5

Neutral Grip pull ups
10
Ab Twists
12kg 2 x 20

2 minute ab circuit

Swiss ball tucks
2 x 15



Tuesday 5th April

Gaelic training- tough session lots of sprints


Wednesday 6th April

Hurt leg last night so didn't do any lower body stuff today.
Wide Pull ups
4 x 5
Towel Pull ups
3 x 5
Neutral Grip
1 x 5
1 x 10
Dips
3 x 8
1 x 8 w/6kg
Incline DB Bench
24kg each arm 3 x 6
Shoulder Press
16kg each arm 3 x 8
Biceps
10kg 2 x 20 each arm
Seated Row
3 x 10 Unsure of the weight as it was on the cables, think 16 kg
Cable wood Chops
2 x 8 each side think 8kg

Clap Push ups
2 x 10

7kg medicine ball sit ups
2 x 20