OziSaxon

Just received an email detailing some extra training scheduled with the Rangers. That combined with the Comments above I propose the following Programm:

Day 1: Legs & Chest (Monday/Friday)

Squat
Leg Press
Leg Extension
Leg Curl

Benchpress
Incline DB Press
Bent Arm DB Pullover
Dips - Chest
Tricep Pulldown

 Day 2: Shoulders & Back (Wednesday/Sunday)

BB Deadlift
BB Row
Seated Cable Row
Pull Ups
DB Shrugs

BB Military Press
See Saw DB Press
Lying DB Raise
Front Plate Raise

It seems now that at least during the rest of January the Rangers will be training on Tuesdays, Thursdays and Saturdays.

I can imagine that we will be doing a lot of technique and some cardio work to finish. So basically movement and Gassers. given that I dont think that the training will cause extra stress on me. What I am worried about though is the very little downtime I have.
That means quite literally missing all the good shows I want to watch or the playing around with various other Hobbies. I have to exercise and sleep these next few months through. Oh, and Eat of course

Keep Kickin!

Ok, I am hoping that someone can perhaps help me out, some constructive but hard criticism is what I am after. Not just a "Yeah great man keep it up style". More of a "this is a better way…." style.

I am going to be concentrating on Doing my training in phases. I will split the year into 4 terms as such. With 3 trimesters focusing on Resisitive training and Cardio work. The last term will be a recovery stage with a little increase in the Resistive area.

So Here is what I planned:

              JAN-FEB-MAR      APR-MAY-JUN     JUL-AUG-SEP     OKT-NOV-DEC
              Pre-Season         Season start      Season end
                                      APR                  AUG
Resistive: Bulk                   Maintain            Maintain            Bulk        
Aerobic:   Build                  Peak                 Maintain            Recovery

I will tweak my Diet to match each of the four terms. But that is another post.

For the Bulk I plan on the following Routine:

Day1: Legs
Full Squat
BB Dead Lift
Leg Press, Seated
Leg Curl

Day2: Chest
Benchpress
Incline DB Press
Bent Arms DB Pullover
Dips - Chest
Cable Pulldowns (Triceps)

Day 3: Shoulders
Upright Row
Military Press DB
Front Plate Raise

Day 4: Training

Day 5: Back
Seated Cable Row
Cable Pull Downs (V bar or Wide Grip)
Shrugs
Wide Grip Chin Ups

Day 6:
Training

Day 7:
Rest

Regarding Sets and Reps:
I am looking do do 4-5 Sets per exercise and focusing on a 10-12 Set warm up. this will be followed by a 4-6 rep Set.
This should allow me to hit a higher weight over a shorter time but still exercise with Intensity (Intensity being a Product of Weight and Total Sets). I feel this should allow for a better bulking process as the heavier weights should cause the Type II fibres to stimulate.
At the end of each month I am looking do do a Muscle Fibre Sweep (Pyramid) for the Body Parts, focusing on a compound exercise. This should help keep the muscles stimulated.

I am a little concerned about the order of the routine, I am wondering wether it is a better idea to swap the back and shoulders around. That way the Triceps have more recovery time before they get hit again.

Each day after Resistive training, I will be jogging home (around 1.5 - 2kms), on the way there is a park where I can do some sprint training as well. That will be posted in the Cardio section.

Regarding the Training Days:
These are days that I go to practice and we will be focusing on Sport specific exercises.

This gives me only one day of rest however. If this proves too stressfull, then I may compound the Shoulder and Back day together. Though the goal really was to keep the Gym time to a maximum of 60mins.

This last Season took its toll pretty heavily, I moved twice during the course of it and changed jobs etc etc etc. Before I knew it I wasnt going to the gym anymore and ran only sporadically. But still ate like a Horse. Luckily I havent put on too much weight. Up from 15.5 to 16.3 or so. I can live with that.

This Season I have decided on something Different. I want to play both ways. That means Top Shape. Mentally I know I can, but Physically… Well I did it a couple of times last Season and it hurt. Simply so exhausted by the 3rd quarter you start to slip in performance.

So I have decided to go on a bulking diet and Regime. Simple sort of stuff. Concentrating on Legs, Shoulders and Chest. I will be doing Compound movements with a Barbell and the following day using Isolation movements.

On Compound days I will rest a couple of minutes between sets and on the Isolation days I will have very little rest between sets.

My diet will also  take a shift into the Positive. Taking Sups to work instead of pilfering the Choccy Fridge (which is licking distance from my desk ). Managing Macros and Supplementing will help me achieve my goals, at least in teh short term.

After I have gone through this for 3 months I am expecting to have put on a decent amount of Lean mass. Thereafter I will hit a Maintenance Level for the next three and then rotate to the next phase where I should be needing to up some intensity again.

During the Strength and Bulking stage I am going to be critically aware of the Bodyfat. I dont neccesarily need it to go down as such. But eventually I want to hit 12%. During the Season I think that ought to be doable.

Aight! So I posted a notice on the forum much to my embarrasment.

You see I found that after cardio, especially the long runs, My hair stinks of ammonia. It can be so bad that it makes me cough and my eyes water.

Having long hair I thought it was a lack of hygiene, scratch that I shower every day. Maybe shampoo, scratch that I have moved countries and the smell followed me. Cant be diet?

So after posting a thread I was given a link to an Ammonia article.

For me the problem was that I was not eating enough carbs to fuel my training. So my body was burning protein. The by and waste product then is nitrogen. This is expressed in my sweat. However the mixture then creates an ammonia smell, a bit like cat wee and house cleaner!

Not nice!!!

Just noticed what a smelly month it has been!!!!!!!!!!!!

Got to get sorted out in that dept.

Todays training went so well I thought I would write about it.

The form I managed was fantastic. PLenty of grunting and wheezing, and loads of failure. Exactly what I am after.

Really trying to focus on the form during the reps, keeping the head up and the butt out. felt much happier with the belt today. And regarding energy was really happy too.

I did have NO-xplode and a big chunk of fullcorn bread. So the extra carbs etc will have served me well.

The big BUT however is: It is time to get more plates. I can lift with good form and am happy with techinque, but not happy with lack of hemodilation (man what a word). I really want to get in the gym and go on The Rack and test my max effort for deadlift and squat, both overhead and full.

So as can be seen from todays training I have had some succes with the plates I have.

But, I have noticed that while NOxplode doesnt make me bounce of the walls it allows me to break down walls that I would have to concentrate on before. So in that regard it is good.

BUT, I get that sickly warm feeling in my gut with even one scoop. So because I have plenty of it I will only use it pre-workout. At one scoop it should last a while hat way. Hopefully the sickly feeling will go away…

So check this out, for my NO2 tabs I bought some and found they where loaded with fenugreek.

After looking into it I found they are good for the fat levels in teh blood and body. But they have a horrid little side effect.

My girlfriend and her flatmate realised that I smell like the cliche old person!! The fenugreek was oozing out of my pores. OMG

Thank god I managed to find what it was, I thought I was getting old! Noooooooooooooo!

Lesson learned: look at ingredients and research them first.

Aight, am cutting down on the cardio since I have an extra couple of months of preseason.

I cant completely get rid of it because I still need to be in shape for practice. At this stage I am desperately trying to be in the best shape ever. So far its working fine. I know that on some sprints I am taking it easier than I could though.

That has to stop. Problem is if i puke its gonna be on astro turf now. So its gonna be harder to just ignore. But thats just an excuse i know.

Going to have to HIIT it harder.

It was so cold the other morning that plastic cheapy Jump rope snapped! Luckily for me there are a couple of trees in the backyard, so all the jump rope has been exchanged for sprints at 90 secs. thatll get the gut churning i hope

G’day all!

SO what ot say and who to say it too? Sometimes I wonder if anyone actually reads any of this, but then I thought… I do. So I thought I would write some more.

This weekend I was in Munich to visit my girlfriend and to practice with the Munich Rangers. One of two American football clubs in the city.

The weather was pretty bad, turned out to be a massive ********** that had winds of up to 222km/h. We had sun, wind, rain, hail and snow. But our training was cut short because of incoming lightning.

The practice included my first contact since before September last year. And boy was I ready to lay a few hits. We arrived a little late, fashionably so. Missed a little of the warm ups but naturally stetched out well.

We quickly got down to contact drilling to warm us up. Simple angle tackling, pretty easy sort of stuff. So as it was my turn to be ballcarrier, so I took the ball and admittedly thought I was going to cop a pasting. But the contact was hardly crisp, So I thought I would step it up and really get my teeth stuck in and see what would happen.

I am currently less than impressed with what we have regarding Linebackers and Safeties, and I see possibly one Cornerback. SO to say that I am not entirely sold on what we have is an understatement.

As can be seen by my stats, I am not  exactly the biggest, strongest nor the most agile but then I have noticed that I am leaving most of these guys in the dust. I noticed this even more so as we where carrying on with double team tackles. Not once was anyone able to stop me and most of them where afraid of contact.

I cant help but feel that this is going to be a long season. I was far from impressed with our standard and our crap turnout.
We have a scrimmage arranged for next week. Purely our O and D. I at least thought we would scrimmage against a team outside of our division… but I digress.

This team is in dire need of leadership amongst the players and direction amongst the staff. looks like someone is going to have to step up the plate and put some fire under their arses!! Looks like a job for the Ozisaxon.

Next week we begin our dissection of a team and the building of a lasting dynasty.

I truly believe that it is possible for us to work hard and get promoted within our league. We should be able to, after this year, be promoted every year. That is my goal. That will be my work.

So today I worked on legs, and for some reason. It just didnt really work. The more I pushed the worse it seemed to become.

I felt little to no pump, with exception of the small of my back. Even with the belt I felt form problems and overall today SUCKED!!!!