A Footballers Training Log

Training Logs
1

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I want to be a better Footballer/Soccer player :-).

Goals:

Become FASTER, STRONGER AND QUICKER.

Lets go.

2

Nov/20/08

15 minute jog around the track.

Dead-Lift:

S1=210x6
S2=230x6
S3=235x6
S4=240x6
S5=250x4
S6=250x3

Pull-Ups:

BWx7
BWx6
BWx5

Pull-Down:

S1=100x12
S2=100x9

DB Bend-Over-Row:

S1=40x12
S2=45x12
S3=55x7

3

Nov-22-2008

10 minute jog around the track

5 minutes of foam rolling for the first time in my life :-).

Bench Press:

S1=120x7
S2=120x6
S3=120x7

DB overhead tricep press:
S1=45x8
S2=45x6
S3=45x7

Close-Grip-Bench:

S1=80x11
S2=80x9
S3=80x7

Decline Bench Press:

S1=100x5
S2=100x5
S3=100x6

4

Nov-24-08

15 minute jog/sprints around the track.

Dead-Lift:
S1=240x5
S2=240x5
S3=235x5(felt 240 was a little to heavy so took alittle weight off)
S4=235x5
S5=240x5(kept the bar closer to my chins which made 240 feel pretty good again)

Squat:(this is embarrassing)

S1=150x6
S2=150x6
s3=155x5
s4=155x5
s5=155x5

pull-ups:

s1=bwx7
s2=bwx6
s3=bwx5

pull-down:
s1=100x12
s2=100x12
s3=100x11

I want to get stronger!!. Become a beast so I will be eating more.

5

11-30-08

Squat:

s1=140x6
s2=150x6
s3=160x5
s4=160x6
s5=170x5
s6=120x12

Bench:

s1=130x5
s2=130x5
s3=130x5
s4=130x6
s5=130x6

DB overhead tricep press:

s1=40x10
s2=40x11
s3=40x12

Close-grip-bench:

s1=80x11
s2=80x9
s3=80x8

6

12-01-08

dead-lift:

s1=230x5
s2=230x5
s3=230x5
s4=230x5
s5=230x5
s6=235x3
s7=240x3
s8=250x2
s9=260x1
s10=270x1
With straps:
s11=270x5
s12=280x5
s13=300x1
s14-300x1

FINALLY GOT TO 300LBS ON THE DEAD-LIFT. THIS WAS MY FIRST TIME USING STRAPS AND I GUESS THEY DO HELP ALOT.

Bend-over-row:

s1=45x12
s2=55x10
s3=55x12

pull-down:

s1=85x17
s2=100x7
s3=100x8

I was really happy about my dead-lift this session. I was also Spiked and didn’t want to stop. Spike IS AWESOME!

7

12-03-08

squat:

s1=120x12
s2=140x12
s3=140x11
s4=160x7
s5=170x6
s6=175x6
s7=180x5
s8=190x8(great set)
s9=200x2

WOW I’m very happy at how my squat improved. Great session.

Bench:

s1=130x7
s2=130x6
s3=135x6
s4=140x5
s5=140x5

Smith-machine-shoulder-press:

s1=50x10
s2=70x6
s3=70x6
s4=50x9
s5=40x14