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15 Apr
Push ups – 22,19,18
A1 Chin up – 3 x 9
A2 Res. Band Face Pulls – 3 x 10
Lateral Raises – 12,12,10,12 x 3.5kg
B1 BB Shrugs – 3 x 10 x 70kg
B2 DB Tricep Ext – 15,12,11 x 13.5kg
Weighted Sit ups – 2 x 12 x 15kgI switched from shoulder press to lateral raise and did the barbell shrugs with my injured leg kneeling on a bench, making sure my torso is still perpendicular to the floor. Pleased to get through that.
16 Apr
Indoor Rowing (Upper body only) – 4 x 3 mins (4 mins) in 2:20-2:25/500m pace
So pleased I can do a fitness session, and a tiring one at that. I put my good leg in the straps and kept it straight, leaving my injured leg free and bent at 90 degrees so there’s no strain when I lean forward for each stroke. Really surprised by the pace I can hold with only my upper body, biceps were tired but I got my heart rate up to 160 so it’s a great alternative to the shuttle runs. I was going to switch running for rowing if the weather was terrible but this injury has given me another reason to include it.
I will do some lower body rehab on Friday and probably repeat the rowing machine session instead of the speed session. I’m off crutches but I can’t walk very fast and have a small limp. I tried a two leg lying bridge with no pain and plan to follow these exercises to measure my progress https://thebarbellphysio.com/ultimate-guide-hamstring-strain-rehabilitation/
11 Apr
Bench Press – 2 x 3 x 95kg
Incline DB Bench Press – 15, 13 x 25kg
A1 DB Rows – 4 x 8 x 35kg
A2 Rear Delt Flyes – 4 x 8 x 3.5kg
EZ Bar Curls – 12,11,10 x 31kgI could tell in the warm up I wasn’t as strong as last week and it showed in the lower reps on incline press. Managed a bit more volume than last week though.
12 Apr
General warm up + Mobility
Frequency Drills
Grass Runs: 10 x 10m, 6 x 20m, 3 x 40m* (rest 1 min, 2 mins, 4 mins)On the third rep of 40m I got to around 20-25 metres and felt my right hamstring go. I’ve had enough hamstring pulls (6-8?) over the years to know that this one was quite bad. It was a combination of dehydration from not taking water with me and the uneven surface which probably caused it. I immediately picked up all my stuff and hobbled home to ice it. Over the next day and a bit I iced it for 8 lots of 20 mins, spaced 2+ hours apart. I’m on crutches and expect to need at least two weeks before I can do a light jog, but hopefully some gentle physio work before that time.
14 Apr
Sprinter sit-ups – 3 x 20
The only part of the session I could do and even then it was modified to put no strain on my hamstring. I plan to do as much of the upper body session tomorrow as I can without feeling any kind of twinge in my hamstring, likely a seated version of some exercises. I hate being injured.
8 Apr
Push Ups – 26, 19, 17
A1 Chin Ups – 3 x 9
A2 Res. Band Face Pulls – 3 x 10
DB Military Press – 10,10,9,9 x 20kg
B1 BB Shrug – 10 x 60kg, 10,10 x 70kg
B2 DB Tricep Extension – 15,12,10 x 13.5kg
Swiss Ball Sit Ups – 3 x 12 x 15kg9 Apr
General warm up + Mobility
Frequency Drills
Grass Shuttle Runs: 3 x 3 mins (4 mins rest)It was humbling how tired I was after 45 seconds of the first shuttle run, my fitness is appalling despite lifting weights and looking in okay shape. If I’m honest I could have pushed it more, I accepted a level of heavy breathing but didn’t try and run myself into the ground – will make sure to do that next week.
Overall it’s been a good week of training, I felt the sprints went really well and while I was initially concerned that the first conditioning session would be too easy that opinion didn’t last long. Ideally to maximise fitness levels I would be doing three of those conditioning sessions per week but this was designed for the amateur footballer who plays in Sunday league and doesn’t have time to do 2-a-day sessions like a pro.
25 Mar
ATS – 3 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 6 x 105kg
RDL – 4 x 8 x 90kg
DB Reverse Lunge – 15 x 15kg
Hollow Rock – 4 x 30 secs
Prone Hyper-extensions – 3 x 6
SL Calf Raises – 2 x 15 x 10kg26 Mar
Bench Press – 3 x 4 x 100kg
Bent Over Rows – 4 x 10 x 60kg
Pull ups/Chin ups – 7,7,5,5
Incline DB Curls – 10,8,9 x 12.5kg
Decline Skull Crushers – 11,10,9 x 33.5kg
Leg Raises – 4 x 1028 Mar
Vert Test – 52cm/20.5in
Power Clean – 3 x 1 x 80kg, 3 x 1 x 85kg
Hex DL – 3 x 107.5kg, 3 x 125kg, 6 x 140kg
Hip Thrust – 8,7,7,7 x 105kg
Swiss Ball HS Curls – 15,12,11
Stir The Pot – 3 x 30 secs29 Mar
Incline Bench – 8,8,5 x 75kg
DB Rows – 3 x 8 x 40kg
Close Grip Bench – 6,7,7 x 82.5kg
Conc Curls – 3 x 10 x 12kgGood week of training.
12 Mar
Bench Press – 5,5,4 x 100kg
Pullups – 7,7,6 x 10kgg
Zottman Curls – 3 x 6 x 17.5kg
BW Dips – 3 x 10
Incline DB Curls – 10,9,7 x 12.5kg
Decline Skull Crushers – 11,10,8 x 33.5kgI broke the table that I rested my feet on for dips so switched to body-weight. Took out non-Bi & Tri exercises because I’m very tired from these workouts.
15 Mar
Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 7,7,6 x 31kg
Seated OH DB Extension – 12,11,10 x 22.5kg
DB Preacher Curl – 8,9 x 13.5kgAgain I ditched the incline press and DB rows, as well as direct forearm work.
17 Mar
Close Grip Bench Press – 3 x 7 x 82.5kg
Wide EZ Curls – 3 x 8 x 36kg
EZ Skull Crushers – 3 x 11 x 36kg
DB Hammer Curl – 10,10,9 x 15kg
1 Arm DB Ext – 3 x 10 x 15kg
DB Preacher Curls – 2 x 10 x 13.5kgMuch fresher here having reduced the volume of other work during the week. Arms are completely spent, managed to add 1/2 an inch to them and 3/8 inch to my forearms, though it’s possible after a week of rest they’ll grow more as was the case with my pullups & pushups workout. The first 4 weeks were fine but by the end I was feeling the cumulative effect of all the training and it was harder to force myself to go to the gym.
