Jelly Legs

connollys

Righto, had to think of a name for my log and seeing as thats the way my legs feel today we'll run with that one.
First real session of the new year, after a false dawn last week which ended with a huge weekend of beer/junk food. The I suppose was the last blow out or something, for a while anyway. Not planning on living like a monk either but a few weeks of been good are defo overdue.

Last night exercise.

11/01/2011
Warmup Run 5 mins @ 12kph
Stretch
One Leg Box Squat 3 * 10 (each side) BW
Step Ups 3 * 10 (each side) BW
Back Squat 1 * 5 / 3 * 5 60 / 70kg
Stiff Leg Deadlift 3 * 8 50kg
Bench Press 1 * 6 / 3 * 6 40 / 45kg
Lat Pull Down 1 * 8 / 2 * 8 50 / 45kg
Warmdown Run 5 mins @ 12kph
Stretch

Measurements to come at the weekend.

connollys

12/01/2011
Warmup Run
Stretch
10" Crosstrainer Intervals 30 / 30
5 " Recovery
15 workblock 8 reps
Lunge 5 per side 4kg DBs
Pushup 10
Bent Over Row 10 3*10/5*8kg
5 " Recovery
10" Rower Intervals 30 / 30
5 " Recovery
15" Workblock 7 Reps
Box Jump 10
DB Bench Press 10 10kg DBs
DB Row 10 10kg DBs

connollys

Yesterday was down to be a rest day but I didnt really feel too tired so went for a jog. Done what is according to mapmyrun a 4.51km run in 22.34, defo could have pushed this harder though. Came home and done a quick circuit of 3*10 squats, pushups, situps.

Finally got a chance to take my measurements but havent them with me. Will upload later.

connollys

14/01/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 10 kg
Step Ups 3 * 10 10 kg
Weighted Lunges 3 * 5 30kg
Deadlift 3 * 5 EZ + 70kg
Pull Ups 3 * 10 (40) kg
Incline DB Press 3 * 8 15's
Warmdown Run

16/01/2011
25 mins run 9 Laps Very wet pitch
15' Block 9 Rounds
PushUps 10
Pull Ups 10 (45/50)
Box Jumps 10

6 * Spider Drill

17/01/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 10kg
Step Ups 3 * 10 (each side) 10kg
Back Squat 1*5/1*5/3*5 20/50/75 kg
Stiff Leg Deadlift 3 * 6 55kg
Bench Press 1*6/1*6/3*5 40/47.5/50 kg
Lat Pull Down 1*8/2*8/1*6 35/45/50 kg
Warmdown Run
Stretch

connollys

19/01/2011
Warmup Run
Stretch
10" Crosstrainer Intervals 30 / 30
5 " Recovery
15 workblock 8 Rounds
Lunge 5 per side 4kg DBs
Pushup 10
Bent Over Row 10 8kg DBs
5 " Recovery
15" Workblock 6 Rounds
Box Jump 10
DB Bench Press 10 12.5kg DBs
DB Row 10 12.5kg DBs
Evening
4.5km run - 22.11 (eased off couple times as icy path)


20/01/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 10 kg
Step Ups 3 * 10 10 kg
Weighted Lunges 3 * 5 30kg
Deadlift 3 * 5 70kg
Lat Pull 3 * 8 50 kg
Incline DB Press 3 * 6 17.5 kg
Warmdown Run
Stretch

connollys

22/01/2011
Warmup Run
Stretch
6 * Spider Drill
5' Recovery
15' Block
Pull Up 10
Box Jump 10
Push Up 10
5' Recovery
10' Pitch Run
Jog Length, Sprint width
5' Recovery
15' Block
Inverted Row 10
DB Bench 10
Lunges 10


24/01/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 10kg
Step Ups 3 * 10 (each side) 16kg
Back Squat 1*8/3*5 50kg/77.5kg
Stiff Leg Deadlift 3 * 6 57.5kg
Bench Press 1*8/1*6/2*5 40/52.5/52.5kg
Lat Pull Down 3*8 50kg
Warmdown Run
Stretch

discus

Nice log man, where ya training?

connollys

thanks mate. Training in Olympic Physique in Galway.

connollys

25/01/2011
4.5km run - 21.49

26/01/2011
Warmup Run
Stretch
10" Crosstrainer Intervals 30 / 30
5 " Recovery
15 workblock 9 Rounds
Lunge 5 per side 5kg DBs
Pushup 10
Bent Over Row 10 10kg DBs
5 " Recovery
15" Workblock 7 Rounds
Box Jump 10
DB Bench Press 10 12.5kg DBs
DB Row 10 12.5kg DBs

connollys

27/01/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 15kg plate
Step Ups 3 * 10 10kg DBs
Weighted Lunges 3 * 5 (each side) 15kg DBs
Deadlift 1*8/3*6 50/75kg
Lat Pull 3 * 8 50 kg
Incline DB Press 3 * 6 17.5 kg
Warmdown Run
Stretch

Weighted in at exactly the same weight for 3 weeks in a row now. 147.6lbs. I know im probably not eating enough as I think im still eating a calorie deficit but im kinda paranoid after trying to lose weight for the last few years. Still need to cut bodyfat but dont wanna be getting any lighter really. Will just continue as I am as im still upping the weights on most exercises every week, once that stalls Ill look into it more I suppose.

connollys

Came down with an awful bout of something over the weekend. Wasnt able to move nevermind train. Went for a run Tuesday to see what I was like. Bout same time as usual, actually knocked a few seconds off so not too bad.

01/02/11
4.5k run - 21.37

Back in gym today and just wanted to match where I was last week really.

03/02/11
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 15kg plate
Step Ups 3 * 10 10kg DBs
Weighted Lunges 3 * 5 (each side) 15kg DBs
Deadlift 1*8/1*3/3*6 50/75/75kg
Lat Pull 3 * 8 50 kg
Bench 1*8/1*5/3*5 40/50/52.5 kg
Warmdown Run
Stretch

Not feeling too bad after that. First GAA training of the year is on Saturday so dont think ill do a lot tomorrow. Maybe a run and a short metcon. Saturdays session is gonna be some guy coming to do a gym session with us so cant see it been anything else but a circuit, no a lot else you can do with 30 lads, esp as our club gym is small enough. Interesting to see what it'll be like though.

connollys

04/02/2011
18,15,12,9,6,3 - 50 Skipping rope between each
Squat
Push Up
Sit Up

05/02/2011
15 mins run midday
Evening
GAA Training
Warm up
2 Circuits Gym

07/02/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 15kg
Step Ups 3 * 10 (each side) 10's
Back Squat 1*8/3*5 50kg/77.5/80
Stiff Leg Deadlift 3 * 6 50kg
Bench Press 1*8/1*4/2*5 40/52.5/50kg
Lat Pull Down 3*8 50kg
Warmdown Run
Stretch

connollys

09/02/2011
Gaelic Training - Circuits in Gym

connollys

11/02/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 15kg plate
Step Ups 3 * 10 10kg DBs
Weighted Lunges 3 * 5 12.5kg DBs
Deadlift 1*8/3/4/5 60/80
Lat Pull 3 * 8 50 kg
Incline DB Press 3 * 6 17.5 kg
Warmdown Run
Stretch


12/02/2011
Gaelic Training - Circuits


14/02/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 15kg
Push Press 1*8/3*8 20/25 kg
Back Squat 1*8/3*5 70kg/85kg
Stiff Leg Deadlift 3 * 6 50kg
Bench Press 1*8/3*6 40kg/52.5kg
Lat Pull Down 3*6 55kg
Warmdown Run
Stretch

Replaced the Step Ups with a push press today. Think I am doing enough leg work and very little upper body. This is a program I got when recovering from ACL repair but I think that is pretty good now so gonna keep going with the push press instead of Step ups. Though 20kg was shoocking light and went to 25kg, thought light again for first couple but fatigued really quickly on them, easy knowing was first time, hopefully will improve next time out.

connollys

16/02/2011
Warmup Run
Stretch
10' Lateral Sprints Every 15 secs (thanks gymfreak)
5 min Recovery
15 workblock 10 Rounds 13.35
Lunge 5 per side 5kg DBs
Pushup 10
Bent Over Row 10 10kg DBs
5 min Recovery
6 min Skipping 30 secs on/30 secs off (Meant to be 10 mins but I kept messing up on the skips and got pissed off)
15" Workblock 8 Rounds 14.32
Box Jump 10
DB Bench Press 10 12.5kg DBs
DB Row 10 12.5kg DBs
Stretch


Great to get it done at lunch and have evening free to watch champions league.

connollys

17/02/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 20kg plate
Push Press 3 * 8 30kg - cant believe how weak I am at this, first time ever lifting anything over my head though, hopefully will progress quickly enough.
Weighted Lunges 3 * 5 E.S 15Kg DBs
Deadlift 1*8/2*5/5,3,3 60/80/82.5 - grip lets me down after 3 so have to set down and start again.
Pull Ups (Jump start, slow decline) 7
Incline DB Press 1*10/3*6 12.5Kg DBs/20Kg DBs
Warmdown Run
Stretch

connollys

Gaelic training Friday and Sunday. Gym session Friday night, circuits and outdoor pitch session sunday.

connollys

21/02/11

Hamstrings very tight yesterday from first on pitch team session of the year. Normally do a strength day on a monday but decided to rest instead.

Went for a small slow jog, rolled hams with tennis balls, and done loadsa stretching after to see if would help at all.

Still a bit tight today but will try the strength session anyway and see how I get on. Squats should be alright but the SLDL's I normally do might be pushing it a bit. Will see later.

connollys

21/02/11
Hamstrings very stiff and sore from gaelic training. Skipped strength session and just went for what can only be described as a trot for bout 15 minutes, followed by some rolling with tennis balls and loadsa stretching

22/02/11

One Leg Squat 20kg plate 3 * 10
Bench 1*8/1*5/3*5 40/52.5/55kg
Squat 1*10/1*5/3*5 40/85/87.5
Lat Pull 1*8/3*6 30/55
Push Press 1*10/2*5 20/30

Didnt SLDL today as would be normal as hamstrings still sore from pitch session Sunday

23/02/11
Tight for time today for conditioning day so paired some time off each block. Damn hamms still sore but loosening out thankfully.

6 Minutes
Lateral Sprints - Every 15 secs

7 Rounds (9mins)
Lunge 5kg DBs 5ES
Pushups 10
DB Row 10kg DBs 10

10 Minutes Skipping 30 on 30 off

5 Rounds - 8.50 mins
Box Jumps 10
DB Bench 12.5kg
One Arm DB Row 12.5kg

Another strength day planned tomorrow and then football training again Friday night (circuits) and out on pitch Sunday. Gonna have to rework my workout schedule I think now that football is back in full swing as struggling to get all in at the minute.

connollys

24/02/2011
Warmup Run
Stretch
One Leg Box Squat 3 * 10 (each side) 20kg plate
Deadlift 1*8/3*5 60/82.5
Pull Ups (Jump start, slow decline) 3*5
Incline DB Press 1*6/3*6 12.5/20Kg DBs
Glute and Ham Exercises Dunno names, got off guy who came to train Gaelic team
Warmdown Run
Stretch

Still feels like I have a knot in the middle of my right hamstring. Not sure if this has anything to do with the fact that was the donor site where my new cruciate ligament came from last year.

Another nights circuits with the club tonight, hopefully it loosens out not too bad especially ahead of another days heavy running on the pitch Sunday.

connollys

Circuits in club gym with gaelic team Friday night. Tough session.

Pitch session Sunday, lot of heavy running, hamstring on right leg very painful, had to pull out. Gonna rest it altogether for a few days this week. Never really rested at all last week when it was sore and only got worse. Just hate when in a routine of training to have to stop cause of injury.

connollys

01/03/2011
Warmup
Stretch
Dips 3*6
Overhead Press 1*8/4*6 20/25
Chin Ups 2 Full
Bench Press 5/4,4,3,3 50/55
Lat Pull Down 3*6 55kg
Glute Exercise (dunno name) 70,70,70
10 mins Ab Work
Stretch

Strange session today, first time Ive ever really done a weights session without concentrating on leg work. This time last year it was pre-hab before ACL surgery and then rehab and strengthening since.
Wasnt really sure what to do but threw in some dips and while at the station tried a couple of chin ups. Got two full chins for the first time in my life, before this was always assisted or pull ups with a jump start. Was surprised really.

connollys

03/03/2011
Bench 1*8/4,3,3/5 50/57.5/55
Pull Ups (Jump start, slow decline) 3*5
Press 1*8/1*5/3*5 20/30/32.5
Dips 3*6
10 mins Ab Work
Stretch

Still avoided leg work as hamstring and quad still quite sore, will chance a light jog this eve to see how it feels before gaelic training tomorrow night.

connollys

04/03/11
Galway Training Friday night. Warmup was fine but hamstring sore again on 3/4 pace runs, pulled out hoping to prevent more damage.

06/03/2011
Done a days sea kayaking, fancied giving it a go as looked like fun, tough enough upper body workout too so that def getting logged here aswell.

gonna try another job and some stretching tonight and see how the leg responds.

connollys

07/03/11
small jog and loadsa stretching. hamstring not feeling too bad.

08/03/11
One Leg Squat 3*10
Step ups 3*10
Bench
20kg * 10
50kg * 7
55kg * 5,5,5

Squat
Tried squatting again for first time in few weeks. Felt ok, squat rack busy so used cage for first time which has a mirror in front, think ill use this from now on as helps to gauge depth, might have been telling myself I was lower than I was previously.
20kg * 10
40kg * 10
70kg * 5
80kg * 5,5

These felt pretty good, could have went higher but quad a bit tight and sore and didnt wanna push too hard.

OH Press
20kg * 10
30 * 6
32.5 * 5, 5, 5

Dips 3 * 6

Lat Pull - was in use and running outta time anyway, stretched and back to work.

Found out Gaelic match on Sunday, really wanna be fit for it. Not sure what to do in regards the hamstring which is still tight, just rest or continue to try and warm it up and stretch it regularly. Will see how rest of week goes anyway.

connollys

Lord, havent updated here in quite a while. Was away on hols and think that really gave me time to sort out the issues with my hamstring. Didnt do any gym work last week, had gaelic training Friday and a game on Sunday, only played the last 20 mins of the game but felt good.

Got through first full training session without feeling any pulling last night. Had gone to a S&C coach who got me to start foam rolling. I had heard of this before but never done it myself. Bought the grid and now am rolling hamstrings, quad and ITB daily and the difference is unreal. Delighted to be able to fully train again and after my time off am eager too.

Will get back into the gym this evening now, id say all my lifts will be down but will be interesting to see how much, ill prob just use tonight as a gauge to see where ill be starting from again.

connollys

Lifts were well down when we back to gym, Dont have exact figures as left notebook in gym bag.
Squatting down significantly, think my days of making gains here will be limited during the football season. Will prob do lighter loads and more reps once a week just to keep at it. Only plan on lifting twice a week now, mostly uppder body with squatting and deadlifting on alternate days about my only real leg work.