Mr. Immobile

Oisinjm

Started a log here probably about two years ago and I never really got into it. Going to try track my progress here and get some feedback from others. Fairly eager and willing to learn new things about nutrition and lifting. Not really too worried about bf% as long as I'm still aerobically fit and adding strength and muscle, that's for the time being anyway, this may change in the future. I'll probably start lowering my bf if I decided to go away at all during summer. Currently in college and playing gaelic football.

Stats
Age: 20
Height: 5 10"
Weight: 77kg~
BF%: Rough estimate is 16%? Pictures below anyway
Goals: Increase mobility, strength in posterior chain and glute activation mainly. Have some other more minor goals but that's it really.

Current 1R.M's
Deadlift: 155kg
Bench: 105kg
Pullups to failure: 18
Pushups (1min): 70
Spider Test: 605 yards
Inverted Rows (1min): 32

Note: Squat isn't in there as I don't get tested in it with my GAA team. I do incorporate different types of squats into my workouts though.

Some Pics
Relaxed side
Legs from front
Legs from side
Relaxed front

Diet
In terms of diet, I keep it relatively clean but don't really care TOO much about bf so do pig out and don't count calories. As long as it doesn't affect my aerobic fitness I'm laughing.

Training
Ball work twice a week, match weekends, try to get 2-3 gym sessions in a week too.

Notes
I work in a supp shop part time and get cost price supplements. As a result I'm always trying one thing or another so I can properly advice people on taste/mixibility/sides/effectiveness etc, I realise I can get these nutrients from food, not looking for a lecture on this I still have a clean diet. I'll probably throw in what supplements I'm using pre/during/post workout just in case anyone's interested in knowing. I also take a multi and 6-8 fish oils daily.

Note to self: Get more f**cking sleep

Oisinjm

24/02/2012
Currently rehabing a grade one hamstring hamstring injury. I was a ham and did strength work on hamstring and glutes the day before sprint and stride work. Won't make that mistake again. That happened about a week and a half ago. Saw my physio last Tuesday and will be visiting him again to assess strength and quality of muscle tissue.

Got to the gym for about 9pm.

Warmup
Bike for 5 mins.
Foam rolled glutes, calves, IT bands, hamstrings, scapula, rhomboids and that general area. Also paid particular attention to lats. All with a hockey ball.
Followed by dynamic med ball foam rolling to warm up a bit.
Roll overs into V-sits x10
Donkey kicks x10 each leg
Rear leg elevated hip flexor stretch x10 each leg

Workout
Single leg deadlifts with KB
6kg x4 each leg
10kg x6 each leg
14kg 4x10 each leg

Barbell Hip Thrusts -paying particular attention to squeezing the glutes at the top of the movement.
50kg 4x10

Front Squats
40kg 4x12

Hip flexor strength work
BW 3x8 (Note: left leg side definitely weaker than right)

Took amin.o. energy while doing the warmup to perk myself up a bit, was feeling wrecked. 2 scoops of xtend during. 1 scoop of ROS nutrition blue label whey mixed with maltodextrin post workout.

Oisín

Oisinjm

25/02/13

Warmup
Bike 5mins
Foam rolled glutes and into hip with hockey ball
Foam rolled across upper back with med ball
Foam rolled scapula, external rotators, triceps and lats with hockey ball
Band pull aparts x10
Overhead Band Pull Aparts x10

Workout
Plyo push ups on boxes 5x3 with 45sec rest
Bench Press 80kg 4x3 45sec rest
Incline DB Chest Press 4x7 with 45sec rest
Hang Clean 40kg 5x5 (light for speed)
Barbell Military Press 50kg 2x6, 50kg 1x4, 45kg 2x6 45second rest

Did about 2mins extra foam rolling into glutes but was too tender to do much

Notes
Wrists were sore with plyo push ups and military press. Intra and post workout supplementation was the same as yesterday. Xtend, whey + malto

Oisinjm

26/02/13

Team pitch session, still don't want to risk sprinting so stepped out of a lot
Warmup
Jog around pitch
Dynamic Stretches (Hamstring, Quad, Lunges, groin)
Glute Stretches
Hip flexor Stretch leg elevated x10
Roll overs into V-Sits
Slow jogging incorporating hand pass and kick pass.
Stride Work up the 3/4 pace (didn't want to sprint)

Training
First drill was sprinting drill so worked on kick passing with 2 inj team mates.
Tackling drill involving hand pass in short space. 10mins work.
Again sprint work, kick passing again.
Another tackling drill, 15 mins work.
Stride work on my own at the end.

Small static stretch on lower body after.

Notes, still felt tender in glutes and hammys. DOMs still present. Make sure to foam roll before you get to training or else arrive early

Oisinjm

27/02/13

Warmup
Bike
Stretched calves
Foam rolled glutes, hip flexor, hamstrings, calves with hockey ball
V sits roll over x8
Hip flexor stretch
Foam rolled middle & upper back with foam roller
Foam rolled external rotators, scapula and middle back with slightly softer ball
Overhead band pull aparts x8
Bodyweight squats

Workout
Box Jumps 5x3 largest box in gym, I should really measure it...

Front Squats
40kg x6
60kg x3
65kg 5x3

Neutral Grip Pull ups
BW +10kg 2x7
BW +10kg x5
BW x7
BW x5

Dips
BW + 14kg x10, x8

EZ Curl
35kg x10, x6
30kg x8

Warm down
Stretched hamstrings with resistance bands
some more foam rolling

Notes
Pre/during/post workout nutrition the same, back sore all day. Stop wearing converse all over the shop, you have non-existent arches. No aches or pains during workout, felt good after warmup.

Oisinjm

28/2/13

Warmup
Foam Rolled glutes, hamstrings, lower back.
Job around pitch
stride work
ball work, stretches every few minutes.
V Sits into roll outs
Cobra stretch x8

Training
Stepped out of sprint work, did kick passing with another inj. player
Tackling/Handpass drill, felt good.
Match simulation drill (Work on powering into tackle)

Notes
Lower back sore next day, felt good during training though.

Oisinjm

Weekend was a write off, we were allowed on the gargle for the first time in weeks because of a club fundraiser. Was out Saturday and Sunday night. Spent my bollox Hanging to bits Monday, we had a game yesterday so went along to watch, no time for gym.

Update from physio is that my hamstring has healed itself but the strength hasnt returned. Another two weeks minimum to get strength back to normal levels.

06/03/2013

Warmup
Foam rolled calves
Calf stretch on ground and against wall
Foam rolled hamstrings followed by hamstring stretch
Glutes foam rolled followed by "s" stretch hold for 3 sec x10
Stretched hip flexors
foam rolled external rotators and scapula
Cossack squats x8
bw squats x10
lunges
foam rolled chest
load more stretching

Workout
Plyo pushups 5x5 45 sec rest
Bench press 80kg 4x3 45sec rest
straight leg deadlifts 80kg 4x5 min rest
barbell hip thrusts 40kg 4x10
Single leg deadlifts 20kg KB 4x10

Ball work catching, kicking, handpassing using 2 balls for 10 mins to finish.

Notes
Middle back is very tight, going to foam roll plenty tomorrow. Xtend x2 during workout. Blue Label Whey + glycomaize post.

Oisinjm

Last week was a poor week, had man flu thurs night, friday sat and sun. Only recovering now.

11/03/13

Warmup
Cossack Squats x10
Foam rolled glutes and hamstrings
S Stretch hold for 3 and release 2x10
Hamstring Kicks x8
Foam rolled back
Bodyweight lunges with twist

Workout
Single leg deadlifts
10kg x 4
14kg x6
20kg x6
24kg 4x4

Neutral Grip Pull ups
BW +10kg 2x10
BW +10kg x8
BW x6 (was annoyed at this)

Good Mornings
50kg 4x10 (Got an unreal stretch here)

DB Bent Over Row
30kg 3x10

Push Press
40kg x12,x10,x8

Half an hour kick passing on the move (guess you can consider this medium intensity cardio)

Amino energy before, 2x xtend during, ROS nutrition blue label whey + glycomaize post

Oisinjm

12/03/2013
Team pitch training.

Warmup
Small amount of foam rolling before leaving for training
Ball work in groups of four, hand passing, kick passing, off the shoulder running
Stretching in between those drills.
V Sits x10
Cobra stretch
Stride work, didnt go to 100% sprint. Waiting for Thursday
Ball work.

Training
Lads did sprint work, I stood out and practiced kick passing with injured team.
Kick passing drill
Another kick passing drill

13/03/2013
Warmup - Feeling almost 100% after the man-flu, hamstrings feel good too
Foam rolled everywhere...
Hip flexor stretches 3sec hold x8
Foam rolled back a lot
S Stretch 3 sec hold x8
V-Sits x6
Band pull aparts scapula retracted
Overhead band pull aparts

Training
Plyo-Pushups 4x5

Bench Press
Bar x8
40kg x6
70kg x5
90kg x3,x2 (would have got 3rd on second set but no spot so didnt risk it)
85kg 3x3

Dips
BW +14kg x10, x9

EZ Curls Wide Grip
40kg x10,x8
35kg x10

Reverse Curls For Forearms
20kg 3xTo Failure

Hamstring stretching with green resistance band
S Stretch hold 10sec x2
Foam Rolled Glutes and Hamstrings with hockey ball

Up to astro for kicking passing and shooting with one of the lads

Oisinjm

15/03/13

warmup
Foam Rolled everywhere
Warmup up slowly jogging, hand passing, kick passing
Cobra Stretch
Roll overs into V sits
Stride work up to sprint

Training
Tackling Drill
Sprint drill with kick passing
8v8 game

Warm Down
Streching

Played 3/4 of the game on Saturday. Kicking out of hand was absolutely atrocious. I know the talent is there it's a complete mental thing. So that's something to work on. Felt a little tight yesterday and today, left myself to just recover. Training tomorrow night and I'll get back on it gym wise wednesday.

Oisín

Oisinjm

19/03/2013

Pitches were unplayable tonight due to weather. We did a gym session as a team.

Warmup
Foam Rolling
Light jog
Dynamic Hamstring stretch
Quad Stretch
Hip Flexor Stretch
5 Clap pushups and 20 sec hold straight after
2 x 1min split squat holds

Training
Spider Test (basically shuttle sprints)
Prowler +40kg 10sec on 20 seconds roughly. For 12mins
Battle Ropes 15sec single handed, 15sec both hands, 15sec side to side. 2min 15sec break
Gym circuit dips, pullups, box jumps, single legged box jumps, inverted rows, pistol squats, windmills x12mins

Warmdown
Some stretching. Then waiting around in the car park for the gards because my phone got robbed out of my car along with 3 of the lads. Nightmare

Oisinjm

20/03/2013

Warmup
Foam rolled everywhere
Cossack Squats
Stretched hip flexors
Some band work

Training
Plyo pushups 3x5 2x3

Bench Press bar x8
40kg x6
60kg x4
80kg x3
90kg 5x3

Front Squats
Bar x6
40kg x3
60kg 4x3

Bulgarian Split Squats
10kg dbs each hand 4x6

Some foam rolling and stretching
some abductor work

Went onto astro and kicked ball & kicked points
Took Assault pre workout half a scoop before training. Liked the focus and clean energy I got from it. Barely ever take preworkouts so was a nice kick

Oisinjm

21/03/2013

Warmup
Foam rolling *not enough of it though*
Hip flexor stretch hold 3 sec x10
Front plank 90 sec
Side planks 45sec
Split squat hold 45sec

Training
Circuit 15 mins
Pistol Squats x5 each side
Dips x5
Windmills x5 each side
Spiderman pushups x3 each side
Pullups x5
Single leg deadlifts x5 each side
Single leg box jumps

Ball work each for 15mins
Handpassing drill in square
Ballwork with two balls
Sprinting with ball work

Warmdown
Little bit of stretching as a team

Oisinjm

22/03/2013

Warmup
Some stretching
hip flexor stretch
v sits into roll overs
foam rolled glutes and hams and back

Training
Barbell Hip Thrusts
25kg x8
45kg x6
55kg x4
60kg 4x8

Single Leg Deadlifts
20kg 4x8

Dips supersetted with rope pull downs
(BW+15kg x10 + 20kg rope pulldowns) x3

Reverse Curls
20kg x12,x10,x8,x8

Wanted to get another hamstring exercise in the middle there but didn't have time. :mad:

Oisín

Oisinjm

25/03/2013

Warmup
Foam rolled back, IT bands, hamstrings
Cossack Squats
Rollovers into V-Sits
Hip Flexor Stretching
S Stretch
Foam rolled external rotator cuffs

Training
Front Squats
Bar x8
40kg x6
60kg x4
70kg 5x3

Push Press
Bar x8
30kg x6
40kg x4
50kg 5x3

Bulgarian Split Squats
10kg DBs 3x8

Shoulder Press
20kg 4x8

Shrugs
25kg DBs 3x12

Ball Drills inside the hall, kick passing / hand passing / catching

Warm Down
Some foam rolling + some stretching

Oisinjm

26/03/2013
Two of my mates who are more into bodybuilding type training asked me to come train in a different gym with them today so was fun to get a different type of training in.

Warmup
Some foam rolling before they picked me up
5mins on bike there

Training
Wide Grip Pullups
BW +10kg 2x8
BW +10kg 1x6 + BW x3
BW 2x8

Close Grip Lat Pulldown
concentrated a lot on the squeeze and tension here
150lbs 4x10

Seated Row with U Bar
150lbs 5x12 again squeezing the muscle

Plate Loaded Rear Delt Machine
90kg 4x12

Last set super setted with a different angle rear delt machine 40kg x failure

Warmdown
Eating jellies and listening to tunes in their car. Need to cop on to foam rolling again after training. I'll excuse myself today purely because I didn't have anywhere to store my stuff for training today in a new gym.

Oisinjm

27/03/2013 - Match called off today and postponed til Friday morning

Warmup
Foam Rolled back + hams
Dynamic Stretching as a team

Training
Sprint/ball work drill 15 Mins

Gym Circuit 15 Mins
Inverted Rows x5
Windmills x5 each side
Box Jumps BW +5kg
Burpees into Pullups x3

Hand passing Drill 15mins

Handling/kickpassing drill 15mins

25 mins on pitch practicing kickouts as a team

Warm Down
Stretched Hamstrings/Quads/Groins/Glutes as a team

Will foam roll before bed

Oisín

Oisinjm

29/03/2013

Match yesterday, played the first half. Popped my left shoulder out within the first minute but it went straight back in again. Little bit of pain last night and today but nothing major. Another match Monday so resting up before then and eating right.

Oisín

Oisinjm

Been so busy lately with work and a few other things so haven't really been able to update this log at all. Played a match monday, trained wednesday on the pitch, mainly sprinting with a tackling drill thrown in.

5/4/2013

Warmup
Foam rolled the **** out of my back and hamstrings quads groins
Overhead band pullaparts
band pullaparts

Training
Plyo pushups 5x3

bench press
bar x6
60kg x5
80kg x4
90kg 5x3

Military press
30kg x8
45kg 4x10

Hanging Leg Raises
3x15

Warmdown
stretching

06/04/2013
Warmup
20min walk
Rollovers into v-sits
Cossack Squats
Foam Rolled back, hamstrings and lats
BW Single leg deadlifts

Training
Barbell Hip Thrusts
bar x10
40kg x8
50kg 4x10

Reverse Curls
30kg 3x10

Single Leg Deadlifts
20kg 4x8 each leg

Oisinjm

08/04/2013

Warmup
Loads of foam rolling on face with foam roller
foam rolled ext. rotators * scapula with a hockey ball
foam rolled hamstrings and glutes with hockey ball
overhead band pull aparts
scapular pulldowns

Training
Pullups neutral grip
BW + 10kg 3x8
BW + 10kg x6 + BW x1
BW x6

DB Bent over rows
30kg 4x8

TRX Cables Inverted Rows
BW 3x12

Dips
BW +10kg 2x10

EZ Barl Curls
40kg 4x10

Warmdown
Foam rolled hamstrings again with hockey ball
foam rolled back with foam roller

I'm so addicted to AmiN.O. energy it's become a joke

Oisinjm

11/04/2013

Pitch training session. Foam rolled back and hamstrings before, then a team warmup. Sprints, then a game simulation drill. Did another hamstring strain here. Going to take a few weeks off the pitch to just sort this once and for all. Bad timing.

Oisinjm

16/04/2013

Warmup
Foam rolled back + hamstrings with foam roller
Hockey ball into glutes and then mid back against wall
Cossack Squats
V-Sits into Rollovers
Hip Flexor Stretching

Training
Single Leg Deadlifts
10kg x5
14kg x5
20kg x6
24kg 3x10

Barbell Hip Thrusts
Bar x4
40kg x6
60kg 3x8

Front Squats
Bar x3
40kg x4
60kg 2x6

Hip Flexor Strength Work
3x10

Went on the piss on Saturday as I wasn't training/am injured. Might as well be some perks to being injured. Diet is back on track as before now.

Oisín

Oisinjm

17/04/2013

Warmup
Foam rolled back, hamstrings, IT bands with foam roller
Foam rolled external rotators, rear delts, scapula, lats and triceps with hockey ball
Foam rolled chest with hockey ball going with grain
Band work
Bw push ups

Training
Plyo Push Ups
5x3 onto benches

Bench Press
60kg x5
75kg x4
90kg 5x3

Incline DB Chest Press
30kg x7
25kg x5 x4
20kg 2x5, 1x4

Shrugs
30kg 2x10, 1x8

Military Press
bar x6
30kg x6
40kg 4x7, 1x6

Warmdown
Foam Rolled Hamstrings with hockey ball, stretched hamstrings

Oisinjm

19/04/2013

Warmup
Foam Rolled Back and hamstrings with foam roller
Hockey ball into scapula, external rotators and mid back
Scap Pull Ups 2x10

Training
Neutral Grip Pull ups
BW +10kg 2x8, 1x6
BW x6, x5

Barbell Bent Over Rows
30kg x5
50kg x7
60kg 3x10, 1x8 overhand
60kg 1x12 underhand grip

TRX Bent Over Rows
3x12, 1x10

Reverse Curls
30kg 3xfailure

Warmdown
Stretched hamstrings with resistance bands, foam rolled hamstrings and glutes

Oisinjm

22/04/2013

left foam roller in the car, it's in a garage getting fixed. Disaster.

Warmup
Glute Bridges
Dynamic Hamstring Stretches
Rollovers into Vsits
S Stretches
Hip Flexor Stretches

Training
Single Leg Deadlifts
BW x6
4kg x6
10kg x4
16kg x3
20kg x2
24kg x12, x10, x8

Front Squats
Bar x6
40kg x4
50kg x12, x10, x8

Barbell Hip Thrusts
Bar x10
40kg x8
50kg 3x10

Cook Lifts
BW 2xfailure

Warmdown
Hamstring stretching with resistance bands
Hip flexor stretching

Going to foam roll glutes and hammys with hockey ball later.

Oisinjm

23/04/2013

Warmup
Foam rolled hamstrings & glutes & calves with hockey ball
S Stretches
Hip flexor foam rolling
Hip Flexor Stretching
Hamstring stretching
Foam rolled back, lats, external rotators
Band pull aparts

Training
Bench Press
50kg x 6
70kg x5
90kg x3
92.5kg 4x3

Incline DB Press
22.5kg 2x8, 2x6

Military Press
40kg 3x8

Warmdown
Foam rolled glutes and hamstrings
Stretched Hamstrings

Oisinjm

Went back training yesterday, strained my quad kicking a ball. I'm a disaster. Felt like crying

26/04/2013

Warmup
Rollovers
Foam rolling
Band work

Training
Neutral Grip Pullups
BW+10kg 3x8, 1x6 + 2BW
BW 1x8

Barbell Bent Over Rows - Overhand
bar x6
30kg x4
50kg x4
60kg 5x10

TRX Inverted Rows
BW 4x12, 1x10

Dips
BW +14kg 2x8

Reverse Curls
30kg 2xfailure

Knee Raises
x20,x15

Warmdown
Stretched lats and triceps

Oisinjm

28/04/2013

Warmup
Foam rolled back, glutes, triceps, scapula, external rotators, rear delts
Some band work
Stretched triceps & forearms
foam rolled pecs

Training
Bench Press
Bar x6
50kg x5
70kg x4
80kg x4
92.5kg x1 (Felt so weak here)
70kg x12, x10, x8

Incline DB chest press
22.5kg DBs x10, 3x7

Military Press
Bar x5
30kg x3
40kg 3x6 (again felt really weak)

Shrugs
30kg DBs 1x15, 2x12

First time in about half a year I've done a lifting session in the morning, a mate of mine wanted to train early. Think the lack of food in me contributed to the weak lifts. Going to foam roll lower back, IT bands, glutes and lats later then see if I can squat tomorrow with my quad.

Oisinjm

30/04/2013

Had planned to do some light quad strength work but it didn't feel up to it in my warmup. Trip to the physio as soon as I can.

Warmup ~20mins
Foam Rolled back, it bands, hamstrings, quads with foam roller
glutes, calves, hamstrings with hockey ball
Stretched hamstrings and quads with bands
hip flexor stretching
bw squats & lunges
BW singe leg dls

Workout
Good Mornings
30kg x6
50kg 4x5 *really slow concentrating on keeping the tension on hamstrings

Single Leg Deadlifts
10kg x7
14kg 4x5 *same as above

band hamstring curls
2x10 each leg

Incline Hammer Curls
15kg x10
15kg w fat gripz x8,x5,x5
10kg xfailure

Oisinjm

01/05/2013

Warmup ~ 15 mins
Foam Rolled Glutes & Hamstrings with hockey ball
Foam rolled back and quads with foam roller
Foam rolled lats, rear delt area, traps and scapula with hockey ball
scap ups x10
Face pulls with blue band x10
Overhead band pull aparts x10
Foam rolled triceps with hockey ball

Training
Mixed Grip Pull ups 45sec rest
BW 3x8
BW 1x7 + 1 negative
BW x7 *neutral grip

BB Bent over Rows 1min rest
30kg x8
50kg x6
60kg 5x10

Dips 45 sec rest
BW +14kg 2x10, 1x6

Rear Delt Flyes
7.5kg 3x15

Warmdown
Stretched hamstrings and groins with band
stretched hip flexors and quad

Oisinjm

02/05/2013

Warmup
Foam rolled back with foam roller
foam rolled chest, ext rotators, lats, triceps, forearms and scapula with hockey ball
some stretching

Training
Bench Press 1 min rest
bar x12
40kg x10
60kg x8
80kg x5
92.5kg 5x3

Incline DB Chest Press 45sec rest
25kg DBs x12, x10, x8, x6

Flyes
15kg 3x15

Military Press
40kg 3x8

Shrugs
30kg DBs 4x12

Took 5g of arginine with my pre workout and the pump I got was insane. Ze pump