View Full Version : Dildo's Journal....
Never kept an online Journal before so thought why the f**k not.
Long term aim is to improve leg power.
Short term aim is to build up a good base of leg strength and rehab a shoulder injury by improveing my rowing strength.
Im currently in-season so have to balance the gym with my sport...only so much energy to go around :(
For a pic of me go to www.scottishvolleyball.org - select Mens NT then player profiles and scroll down...........im Dylan.
Sunday 5th December
Slightly stiff after first game back from shoulder injury, been out for about 4 months.
Slight back strain.
Iced shoulder and back throughout the evening.
Stretching.
Hot bath.
Hopefully feel ok tomorrow, and can do either UB or LB.
BengDogg
05-12-2004, 21:20
your 192 cm's thats pretty tall 6'4" By my maths! nearly 2" Taller than me!
Woohoo a post in my journal already :)
Yup 6'4 is right, im tall-ish but one of the smallest hitters in the Scotland squad!
Eat!!!
:p
ditto
EAT EAT EAT
Will watch this closely! Best of luck mate.
Ta much for the posts, worry not i will indeed be munching my heart out..........
Back a bit better today but still sore when i bend over (no jokes) so opted for my UB session today.
Sleep - 9 1/2 hours
Quality - 7/10
wakeing pulse - 65
T-Bar rows
Empty x8
10kg x5
20kg x5
30kg x5
35kg x5
40kg x5 (a couple of reps short of failure, will try and hit a new 5rm here every week)
Lat pulldowns
3x8,7,6 all done at 52.5kg (i think cant quite rember)
Elbow supported external rotations
R - 3x8,7,6 - failed at 6 with 6kg dumbell
L - 3x7,5,4 - failed at 4 with 6kg dumbell
Was fine for my first session back, i want to do more but i know this is bottom of my priorities so just gotta be disciplined and make sure i just do the bare essentials.
PikeKing
06-12-2004, 14:02
Sleep - 9 1/2 hours
Quality - 7/10
wakeing pulse - 65
LOL
who do you think you are? CoolColJ?
Pretty much where i copied the layout from, but its only for a short while untill i get scales and have an average wakeing pulse then ill just post an RI score which makes it nice and simple.
Probably wont have scales till after xmas though...........also have to convince my mum she needs them in her life so i wont have to buy them.
BengDogg
06-12-2004, 15:16
Back a bit better today but still sore when im bend over (no jokes) Sleep - 9
:046:
Dildo, how many caps have you got for Scotland? I'm sure you said somewhere before you want to be pro so would this mean that you have to play outside of Scotland? I don't know much about volleyball.
Post a days diet and supps ( if used ) and i'll have a looksy :023:
Hey i have about 25 caps so far. Yeh i would have to get good enough to get a contract abroad..........the average first division wage in Italy is around £300, 000 a year plus car and house (and into the millions for the top players).........i doubt very much ill ever be good enough to go there though. Most european countries have very well paid leagues though, even small countries like Belgium and Holland get excellent pay. Cheers Boxer, ill get round to posting my diet tonight if i get all my studying done......
Evening Practice 6-8pm
Good session, was hitting the ball pretty hard and jumping well, best session since my comeback and my back feels almost 100%. (i can now bend over with ease) :)
Meant to count the number of full out jumps i do in a session but forgot, must remember for next time.
Brief stretching
Light massage
Ics shoulder
Ok ill run this through quickly while i eat dinner, prob miss some foods out but ill edit if i remember.
Each meal consists of (roughly i never measure) 80-120g carbs and 35-45g protein dunno about fat, but i consume plenty of healthy fats. Depending on day and current training ill eat every 2-3hours.
Supps are some pro-mass, whey and carlson's cod liver oil. Maybe will start takeing creatine as it helps in-season with recovery from all the jumps i do.
Morning
Big Bowl of cereal, anything like all bran, bran flakes, fruit and fibre with porridge stuck in to all of them. Some sort of protein, shake or eggs usually.
The rest of the day is made up of the usual suspects.............
Steak
Chicken
Eggs (whole)
Salmon
Cous cous
noodles
Porridge
Bread
honey
Peanut butter
Orange juice
Water
pasta (various types, filled e.t.c)
Pizza
Steak pie
Chinese take away (not often)
Sweet potatoe's
Baked Potatoe's
Tuna
Almonds
Walnuts
Brazil Nuts
I'll also have the odd packet of crisps, can of coke e.t.c
BF% is pretty low, prob 9-12%.
Before i got ill i did my first upper body cycle for a month and gained about 5lbs of what seemed like pretty much all muscle, i was pleased with that considering my activity level.
I thought id get a good training cycle in around xmas as haveing not played this season i wouldnt get picked for the xmas tournament but now the coach is talking about pulling me in for at least one game which means ill have to attend all the preparation camps..........blah. Ill work round it though.
take away the cous cous, honey, swset potatoes
add in donuts, stupid quantites of milk, oil and cake and u have my diet
Actually forgot to add the odd fudge donut from Gregg's.....yum.
Cant drink milk.
Forgot about oil. Will add that in........usually olive. Sometimes udo's on salad if mum bought it.
Damn forgot fruit and veggies although this varies dpending on my discipline.
Ummm and i dont eat cake really but maybe just for you ill occasionally have some cake.
PikeKing
06-12-2004, 22:02
u should eat sweet potatoes, they are bloody good!
It looks like the majority of your diet is good. Why don't you drink milk? Are you lactose intolerant? What about cheese and yogurt?
Yeh lactose intolerant, really wish i could drink milk, easy source of Kcals and protein, but i should be thankfull that i can eat cheese and yoghurt e.t.c so its not too bad.
Pulse - 66
Sleep - About 8 hours
Quality 6/10
Didnt sleep so well last night, think i might have been a bit hyped from training.
Also thinking about last night's session im sure i was seeing rebound effect from previous training cycles.
Feel a little sore in my back and tri's from yesterday which is good, i always worry my UB workout is too short but it is def enough for what i want.
Will do my LB later today.
Didnt really get the session done that i wanted for various reasons.
Jumps holding 10kg Disc 3x3(couldnt use bar in case i whacked the power rack)
Box Squat's touch and go styleee
75%@5
85%@3
90%@1
Did the above 3 times through
Glute-hams
3x6
Sleep - about 9 hours
Quality - 9/10
Wakeing Pulse - 63
Worlds best sleep ever, feel great, i normally have a less than great sleep after a session but i think that fact i took i easy and the low volume means i dont seem to have been affected by it.
Due to some working for the council the last week i have managed to "aquire" a tip2tip vertical jump measure, im gonna stick it up today.
Maybe test my vert everyday to assess recovery, well see.
Who devised your routine mate?
Usually i do my own stuff, but due to much second guessing myself and need for a change after 6 months i decided to go to someone else. (wont mention him unless he says its ok)
Also because he's much better than me and its nice to have someone to check in with.
Shite shite shite...............
Compared to Monday i felt like shit today, back injury has re-occured slightly shoulder a bit twingy and i had a 4 hour session :(
Should be fine for lifting tomorrow though.
Depending on how i feel i will try and lift tomorrow, if not def friday.
GoldenArrow
08-12-2004, 22:46
Does he have a G in his name? :)
ssssshhhhhhhhhhhhhhhhhh!!!
Think sitting studying for the whole day stiffened me up a bit and body didnt like it too much.
Take home lessons, take a break and do some feedr/movemenbt prep stuff on long off days, warm-up more thourghly.
Ice packs on shoulder and back then bed.
Sleep - 7hours
Quality - 6/10
Pulse - dunno had to get up early and forgot
Hopeing i would wake up and my back would be feeling good like sunday to monday, no such luck it seems to be getting worse..........not happy.
No lifting or training today. Maybe try a hot bath and some light movement and hope for the best tomorrow.
Back still pretty gay but its my own fault, it wont go untill i rest but i had to play this game.
Played pretty well considering, back pretty stiff afterwards.........
Had a lot on recently, lots of training sessions in prepartation for the internationals e.t.c log will be more frequant and will contain ACTUAL lifting once this settles down.
PikeKing
13-12-2004, 13:13
what core work are you doing? I see none
Thats coz my back hurts to do any core stuff.
Normally its the usual stuff, with the odd bit of rotation stuff in there as well.
HAnging pikes, russian twists, woodchoppers, weighted sit-ups e.t.c
PikeKing
13-12-2004, 13:31
sounds like what you are doing is too hard for your current level of stability, I know your injury was more of a traumatic event than just a lack of use but in my experience, back pain is 9 time out of 10 linked to an instability of the pelvis.
Get doing stabilisation training rather and these great big strength exercises.
Plenty of stability, ever since i was in the scotland setup (juniors e.t.c) weve done tons of stability, all sorts of holds, balances, swiss balls, planks to the point we were doing them with people sitting on us e.t.c or having a meddy ball chucked at us while we held a psotion.........this was for about 3 years.
If anything i think my back injury may be due to tight hip flexors, a slight imbalance caused by an injury when deadlifting previously or because i stopped jumping for so long............either way it will be gone soon and never return. pma :)
PikeKing
13-12-2004, 14:33
ok cool, in that case get into those hip flexors, which I'm sure you are already doing
http://www.powerandbulk.com/img/steve.jpg
thats for stopping jumping when your a FRICKING VOLLEYBALLER :p
PikeKing
13-12-2004, 17:32
I can beat that!
I can top that even further...
BengDogg
13-12-2004, 20:12
:)
I deny all charges of homosexuality.....
But if i was....
:100: would be my bitch :079:
Anyway.........
Vball practice 6-8pm
For some reason i was jumping really well tonight and hitting pretty hard, dunno why its random like this, sometimes its there and sometimes it just aint.
Ice shoulder 10mins every hour
Apply heat to my back
Stretch lats, traps, pecs, general legs/hips
Maybe roll on the foam thing if i can be arsed
JumboTron9million
13-12-2004, 21:04
u-huh
JumboTron9million
13-12-2004, 21:06
Mwhahahahahhaha...!!!!
Hey at least i didnt spend my evening doing 100 rolls on a swiss ball.
14/12/04
T-Bar rows
5xempty bar
5x10kg
5x20kg
5x30kg
5x40kg
5x45kg - failed around the 5th rep
Underhand pull-ups
4x4
lat pulldowns
3x8,7,6 with 40 something stack
External rotations - 6kg dumbell
R - 7,7,6
L - 5,5,4 - should probably use lighter weight for my left arm
Ok due to a very full calander, 3 internationals at weekend, 4 day camp before xmas, 4 day camp after xmas.....world championship qualifiers mid january im not going to be able to follow any sort of leg workout so im gonna keep my UB days to twice a week at approx same volume.
LB will be something like...
Day 1
Power Clean 3x3
Squat 4x3
Day 2
Power Snatch 3x3
Front Squat 3x5
Ill mess around with the rep ranges, going up and down between 5 and 2 reps and varying sets but roughly will be around the above.
I will do some accessory ham work as well. As you can see i let my imagination run wild when designing this.
F**k me im sore from UB workout.
Light technical session because of international tomorrow.
Band pull aparts with green band 3x10
Light cuff band work
Stretch
Lats
Traps
Chest
19/12/04
Seated cable rows
warm-ups - dont remember
5 x 45
5 x 50
5 x 57
5 x 63
5 x 67
Face pulls
8 x 55
8 x 55
9 x 60
Kneeling scarecrows
L - 8,8,7 - 10
R - 8,8,7 - 10
EQI push-up from knees - 1min 15secs
EQI full push up - 40secs
Lying dumbell flye stretch - cant remember
Practiced box squat technique with empty bar - 8x2 - was slightly better than yesterday feeling better about them. Gonna throw a few in after every workout untill i got it nailed.
20/12/04
Power clean technique - seemed a bit better, hips comeing through a bit mor towards the end.
Box Squat technique - thought id nailed only to watch the vid back and see my knees creeping over my feet, ah well it was still better than saturday, just gotta keep working at it.
Technical practice 12.00-6.00pm, lucky me.
JumboTron9million
21-12-2004, 12:00
Ouch, hope it was fun.
Glad to see your practicing your tech in the clean etc.
JBT
Technical practice today 3-6pm.
Think ill go to the gym tonight and practice box squatting again.
Still got DOMS in my hammies from saturday, and its still pretty bad, its prob safe to say this is one of my many weak points. :)
24/12/04
T-Bar rows
Warm-ups
5 x 30
5 x 35
5 x 40
5 x 40
3.5 x 45
Pull ups
2x4 on thick bar
2x4 on normal bar
Barbell curls
3 x 35kg
4 x 32.5kg
8 x 25kg
External rotations
cant really remember - stuff for reps, will take note in future
How do you do your T-Bar rows? Machine? Or do you have a t-bar attachment?
Kinda machine thing, its like a t-bar at the end of a pole on a hinge, usually seen in most commercial gyms.
27/12/04
Squat
Lots of warm-ups coz iv not touched a lower body weight in months
All done with as fast a concentric as poss
3x90kg
3x95kg
3x100kg
3x105kg - 3rd rep close to max, i fear large loss in strength has occured :(
Bulg Squats
3x5 - 19kg dumbells
Natural Glute-hams
3x5 - f*ck me my hams hurt already
Not a bad session to get back into things, meant to practice box squats but forgot.
Quite sore today, espically my ass and adductors.
Hams and quads not really sore at all though!!
28/12/04
Seated cable rows
warm-ups
5x55
5x60
5x60
5x60
9x62.5 - didnt mean to do 9 it just happened, will go heavier next workout.
Face pulls
7 x 50
7 x 55
7 x 55
7 x 55
Kneeling scarecrows
L - 2x5@10kg
R - 2x7@10kg
Lying external rotations
L - 2x6@5kg dumbell
R - 2x6@6kg dumbell
EQI press-up hold - dont remember.
Need to start takeing note of the weights and reps, the above is mostly a guesstimate, since my memory sucks ill need to carry around a pen and paper at the gym which i HATE doing. Oh well :(
JumboTron9million
29-12-2004, 08:16
Nought wrong with being a little geeky...lol.
JBT
PikeKing
29-12-2004, 10:46
the eqi press up is ok on your shoulder then?
Yeh it seems ok if i fiddle about with it, my shoulder is doing pretty well at the moment.
My DOMS has got worse, i cant even sit down properly.........im in agony. And what did i have today.....training 10-4 - sometimes im just not that bright.
Same tomorrow, training 10-4.
Ill be doing lots of iceing, crying, stretching and contrast showers tonight. Such fun.
Training 10-4, may die of tiredness.
Arm may fall off.
JumboTron9million
30-12-2004, 17:38
"It's a great life being an athlete - I eat, train, sleep, travel, and compete"
Bulgarian lifter.
"If you can squat heavy and have solid shits, what more can you ask of life?"
Jon Paul Sigmarsson
Keep up,
JBT
LoL there good..............it is great life and i love what i do im just needing a few days rest then ill be back to my ususal cheery self :)
Thanx JBT
2/01/05
Band pushdowns 4x6
3/01/05
Band face pulls 3x8
4/01/05
Squat
Warm-ups
3 x 92.5kg
3 x 97.5kg
3 x 102.5kg
3 x 107.5kg
Felt good nice and powerfull, was getting of the ground. Strggled a little on the last set.
Bulgarian squats
1 x 6 average speed - 20kg
1 x 6 with pause - 20kg
1 x 5 with pause - 20kg
A lot easier than last time.
Glute-ham raises
3 x 5
Trying to keep my hips fwd, these were a lot better than last time as well.
Next session will have posterior chain focus.
PikeKing
04-01-2005, 21:50
you pausing at the bottom of the bg squats I assume? whats the purpose?
For a bit of static overcomeing dynamic work in there, and to put a little more emphasis on my vmo/general muscle rather than useing the ssc to fire up which i do with just about everything.
5/01/01
Face pulls
3 x 9@65
Pull-ups
4x4
supported external rotations
3x9@8kg
Technical practice 6-7.30pm
World championship qualifiers are soon so the intensity of practice has been brought down as well as the length.
8/01/05
Technical Practice 9.30-1pm
Bit tired, will have training 10-4pm tomorrow.
9/01/05
Technical Practice 9.30-3.30pm
Absoloutly f**king zonked. Mentally and physically.
Thankfully the sessions for the rest of this week will be light leading up to us leaving to go to England.
The games are on Sky at some point ill post when i know the times for anyone who cares :)
Tried some AIS stretching on various parts of the body for about 30mins, not entirely sure what im doing but felt good after it anyway, prob all in the head.
Some self massage with one of those funny stick things.
Some foam roller stuff.
Lots of ice on my shoulder.
A hot bath.
10/01/05
Technical practice 6-8pm
Really feel like training wish i didnt have to back off for the qualifiers.
Heres the tv schedule
http://www.scottishvolleyball.org/p1297.PDF
13/01/05
Technical session 6-8pm
14/01/05
Away to World's qualifiers today, back in a few days and will be able to resume some decent training when i get home. :)
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