Mr. Immobile

Oisinjm

07/05/2013

Warmup
Foam rolled back and quads with foam roller
Foam rolled upper back, forearms, triceps with hockey ball
scap pushups x10
scap pullups x10
Overhead band pull parts

Training
Mixed Grip Pullups 45 sec rest
Bw 3x8, 1x6 +2 negatives

One arm DB Row 45 sec rest
25kg 4x10

Barbell Bent Over Row 45 sec rest
40kg x6
60kg x10, 3x8

Band Facepulls
3x20

Reverse Curls
20kg 2x10

Planks

Note: Back on creatine, hope I don't get TOO big

Oisinjm

08/05/2013

Warmup
Foam rolled back, quads, hamstrings, it bands
S Stretch
Stretched hip flexors
foam rolled hip flexors
foam rolled glutes
Bodyweight squats

Training
Single Leg Deadlifts
Bw x6
10kg x5
16kg x5
20kg x3
24kg 3x10

Good Mornings
Bar x4
40kg x6
60kg 4x8

Hamstring Curls & Hamstring Bridges
Red band 3x8 SS 3x10

Dumbell Side Bents
3x10

Hanging Leg Raises
2x15, 1x12

Plank
2 x 90sec

Side Plank With Rotation
2x20 w 2.5kg DB

Oisinjm

11/05/2013

Warmup
Foam rolling
overhand band pull aparts
overhead band pull aparts
rotator cuff work

Training
Bench Press
bar x6
40kg x4
60kg x4
80kg x3
95kg 2x3
92.5kg x2
90kg 2x3

Incline DB Chest Press
25kg 5x8

Military Press
bar x10
40kg 4x8

Shrugs
30kg DBs 3x15

Lateral Raises
7.5kg 3x12

Core circuit

Oisinjm

13/05/2013

Warmup
Bike for 5 mins
Foam rolled back, hamstrings, it bands, quads, calves
Stretched hamstrings, quads, glutes, calves
Donkey Kicks
Bodyweight lunges
body weight squats
cossack squats

Training
Back Squats
Bar x4
40kg x6
60kg x8
70kg 4x12

Goblet Squats
14kg 3x15

Mixed Grip Pullups ~30 sec rest
3x8, 1x6

Rear Delt Flyes
7.5kg 3x15

Zlottman Curls
15kg 3x8, 1x6
10kg x8

Planned on doing more quad work but was niggling at me. Another physio trip on Friday

Oisinjm

Been busy with exams but got chest/shoulders session in and hamstring strength work. Physio in an hour.

Oisinjm

Exams completely finished. Been training just limited time to log progress.

Pitch session Tuesday

Wednesday
Foam rolled everywhere
scap pushups
Band pull aparts
Overhead band pull aparts
thoracic spine mobilization stuff on foam roller

Training
Bench Press
Bar x8
40kg x7
60kg x6
80kg 5x5

Military Press
Bar x10
30kg x9
40kg 4x8

Decline DB Chest Press
25kg DBs 4x12

Lateral Raises
7.5kg 3x15

Trap Bar Shrugs
75kg 3x15

Warmdown
Stretching hamstrings and glutes

Oisinjm

06/06/2013
Pitch Session

Warmup
Thoracic stretches on foam roller
Foam rolled glutes, back, hamstrings
glute bridges
clams
bw lunges
s stretches
Donkey Kicks
then warmup with team with balls

Training
Tackling Drill
Recovery with ball
Kick Passing + sprint drill
recovery with ball
Kick passing + sprint drill again except shorter
Recovery
Shooting Drill
10 mins of match situation

Lack of fitness was showing. In rag now, a day of food and foam rolling tomorrow.