d0m1n

Last few entries of mine on blogger (oldest first):

http://trainingwithtristan.blogspot.com/2009/12/training-is-getting-harder-as-work-gets.html

http://trainingwithtristan.blogspot.com/2009/12/day-off-training.html

http://trainingwithtristan.blogspot.com/2009/12/year-in-review-returning-to-nyc.html

http://trainingwithtristan.blogspot.com/2009/12/its-about-attitude.html

Ciao

Tristan

www.trainingwithtristan.blogspot.com

Wooo its been awhile. I'll primarily post on my blogger.com website. Found at:

www.trainingwithtristan.blogspot.com

However, i want to contribute to the livejournal community. So not only will i try to pop nto the community forums I'll also try and paste all my blogger posts here.

Happy 2010.

Tristan.

Busy, busy, busy!!!

Been meeting up with friends having dinner, going out, hanging out... before i fly off to Buenos Aires.

Last thursday Raquel took 100+ pics of me in her college studio, and they all turned out pretty good!

http://img87.imageshack.us/my.php?image=richardpimlicostudiojj6.jpg
http://img135.imageshack.us/my.php?image=backra6.jpg


Trained back on friday, which will be last training session until i return in june.

Clubbed with D on saturday. There was this chap who was trying so hard to speak to this girl she eventually sat down and put her hand on the side of her face to avoid looking at him. Poor dood!
Then two girls got into a fight and started pulling each others hair and scratching! Girls can get violent... it was a fun night though.

Over the past two weeks its been exhausting meeting up with everyone to say goodbye, and i still haven't seen everyone yet.

So with the new york internship interviews deferred to september i got three months in south america to sample a different life, do some hard, callous inviting work and meet some nice people.

Brunch with Danny tomorrow, then buy more stuff, meet up with Leon and Mike, then with Musa to discuss his coursework!

Last sunday as i was making my way to football practice, an old woman approached me. I thought "ok shes going to preach the gospel to me." But instead she said "you have a nice face, give me some lottery numbers." LOL I was taken back to say the least. So thats a story for you.

Got to training extra early this morning. To get my shoulder pads, helmet and jersey. The drills are getting harder, i am not even sure why. Following coach's advice I stopped all weight training for this week. Only performing bodyweight chins, close grip push ups, ab work and lots of stretching. Despite the rest i had, training was EVEN harder today. Half way through the drills i was panting for air, chest heaving, helmet unclipped, hands on hips, not good. Although Looking around everyone else seemed to be feeling exactly the same, which is even worse!

Today's session may well be the last until may 07. I got a fortnight to get ready for Argentina. This means horse riding, which is on sundays. So no football. It's going to feel weird waking up on mondays with no cuts, bruises, sore neck/shoulders and compressed spine. It usually does take a whole week to recover.

Raquel is also going to take my pictures before i leave for Argentina. Almost certain that i'll lose ALOT of muscle mass over there.

Bears are gonna win!

This weeks training sessions.

Monday Off
Tuesday Chest;

Shoulder felt slightly stiff from last football session, but decided to train. New routine, trying to work on some form of explosive benching.
Tried 30's, bit too heavy probably drop to 25's.

30's (185lbs)
x 5
x 4
x 3
x 3

The attempt was 30's x 4x5. But didn't happen, this week drop weight.

Shoulder continue to feel sore during the session so dropped them from routine.

Wednesday Legs;

Front squats
32's (195lbs) 5x5 Fairly difficult.

Lunges after, and they were HARD!!! Not sure why.

20's (135lbs) x 10
25's (145ls) 2x 10

Friday back;
Barbell rows 285lbs 2x6, next week will drop down 10lbs. Want to be able to lower bar past the knees.

Clean hangs
20's (135lbs) 3x5

Today football practice. Played defense instead of offense. Wanted to try out the free safety position. But mostly given the role of defensive back/corner back. Not really my cup of tea, but might as well learn. Db is one tough position, you gotta run backwards as fast as people can run forward! Along with jumping catching etc!

Kept finding myself drifting in towards the center as i read the quarterbacks intentions. On one occasion i got caught out. The ball was ran down my zone as i was drifting in field. Luckily i saw it and managed to back track fast enough and tackle the running back.

On another play the qb threw to a wide receiver close to me as i was backtracking. I tackled the receiver just as he caught it.

Gotta find another pair of boots... i ripped up half the sole on these adidas. Must be all that chopping and stopping.

Left hands all bruised up, necks stiff. My left calf and achilles are aching like hell.

Round up of this weeks training.

Wednesday, Legs

Front squats 30's 5x6
Lunges 25's 3x10

Glute/ham raise
70's x 8

Thursday, Chest,Shoulders

Flat Bench 38's 2x1
Machine Incline press 80's x 8 Easier then before.

Shoulders Military press to front
25's 3x8

Abs
Ab twist 15's x 3x15, Ab crunch 3x15
Plank 3x60's hold

Back
Have made relatively good recovery to barbell row.
Bb row 40's x 8, 45's x 8.
Snatch and hang 15's 5x5.
Machine row Full stack x 8 Probably drop exercise, substitute chins instead.

Ab twists 15's 3x25, ab crunch 3x25
Rope crunch 1x15 57's

Football today on astro turf instead of grass. Very slippery. But manageable. Lots of sprints, drills and practising plays. The brisk wind made it very nice and cold... just got some lycra pants to wear under my shorts for next week. Hopefully that should combat the cold. Was nice to run some plays again.

We got two new sponsors as well, Fiat and Prolab nutrition.

http://www.gridironuk.co.uk/artman/publish/london_blitz/printer_1162.shtml

My predictions for the football tonight.

I got bears over the saints. And pats over the colts. I really want the saints to win, but have a feeling bears are gonna shut down reggies runs.

Yesterday the first day of football preseason with pads and helmets. But before that round up of the weeks training.

Tuesday, legs.

Front squats 30's 3x6. This week 5x6.

Leg press 7 plates 1x10

Glute/ham raise 55's x 2x8.

Thursday, Chest

Flirting with the idea of training chest twice a week low volume, heavy weights see how body responds.

Bench press

Pyramid x6,x5,x4,x3,2x2. Upto 37's.

Pump set cable cross overs 10kg x 25reps.

Back football training. 10.30am-3.00pm. 4.5hrs of training. We did sprints, tackles, formations, then split into respective positions for specialised coaching. Not sure what position i wanted to play in. One of the coaches took a look at me, then my legs and said "you look like a running back, join marco."

We practiced what i think is called the basket (getting the ball handed to you by the quarterback) over and over again. Practiced two plays a few times as well. Then coach broke us off. Offensive line and defensive line on each side to practice the plays.

First up were the two est running backs. First play we scored a touchdown. Didn't score shit after though, so celebration was short lived. After 10mins i took over from one of the rb. Our quarterback called the play i looked at my coach, and said "huh wtf i can't remember what that means!" He ran over and said run through the gap between so and so. Still confused i said ok.

Ball was handed to me i ran, hesitated then bapp! Two guys hit me simultaneously, one dood collided with my helmet and another hit my chest. I grabbed onto the first guys throat pushing him back to stop myself from falling backwards, whilst that was happening another guy jumped onto the other two guys and we ended up a heap on the floor.

I was shaken. They were swearing at me, and i was swearing back. Back to the huddle we did a different play, this time it went ok. I ran through the gap and got stopped in human traffic.

So it was a physical and harsh introduction to football. However a necessary one. I have some idea of what to expect next time, and know it'll be ten times tougher against opposition team. And all the guys that couldn't join the scrimmage will know there won't be any niceties from our defensive line.

Popped into church then gym today.

Trained in different gym. Chest, shoulders, triceps + abs

For starters a very well designed gym. There's a machine section, cardio then a free weights room. All three areas are partitioned off subtly by glass, instead of solid walls. I think its a clever way to encourage members to use all facilities in the gym.

Chest

Bench; 15's x 10, 20's x 6, 25's x 5, 27's x 4. 30's x 3. 35's x 2. 37's 2x1.

Lying Hammer strength press; 55's x 5, 50's x 1, 20's x 10.

Shoulders

Military press; 22's x 8, 25'x 6, 25's x 5.

Cable laterals; 5's x 10, 10's x 10

Machine press; 35's 3x8

Triceps
Dips; 3x10 bw.
Overhead extension; 25's x 10, 35's 2x10

Abs
Rope crunch;

45's x 10
60's x 10
75's x 10
90's x 10

Plank; 60secs hold. 3x3.

Static leg raise;
(bw)
20secs
30secs
40secs

One week to before preseason training starts for futul. Feeling slightly anxious and excited. I know i am gonna be taking some big hits, and hopefully dishing a few out myself...

Never really noticed this until a week ago. That little babies waddle when they walk, like penguins its hilarious! At john lewis you have the parents come in with their little kids. And damn those rebels are smart. Asking straight to the point questions, or running around when your speaking to their parents to get your attention. I suppose its cute, but on the other hand the parents look absolutely exhausted!

I haven't yet wrote a summary of 06, i am tempted too but i dunno what to leave out and what to put in. I can say its been quite a year. Lots of laughs and jokes, as well as some serious shit. Training has been relatively consistent, despite some injuries I have improved which is important. I have taken up a new sport to replace rugby, which is great. So far all goals sets have more an less been achieved. 07 offers some new risks and challenges. This is the transition phase. Stick to my hearts calling, head down and plough through.

They say xmas is all about giving i guess its true, soo funny. The look on my baby cousins (shes 12-13, still a baby to me though) face when she got her chelsea football jersey, so cute lol Priceless!

Training in my home gym in pumps was great too. Killing legs with duane and mike was sweet. The look on duanes face was hilarious. The guy was fucked. He couldn't move, he couldn't speak. But credit to him, i doubt he had trained legs for 4 maybe 5 weeks. Yet he could still squat and hack close to his pb's. Now thats pretty darn good.

Front squatted yesterday. 35's x 4. Teardrops felt the weight alright, but shoulders held up. Possibly 5 or 6 reps next week. Quads were extremely throbbing after that set. Leg pressed 7 plates x 5. Quads felt like they were going to cramp.

Glute/ham raise. 45's x 8. Rubbish machine, useless. Once back is fully healed stiff legs i think.

Lunges 20s 2x10. 25's next week x 3.

This is the era of the new kings, Cutler as new mr O, phil pfister new worlds strongest man. I like it.

Back day was on friday. Possibly shittest workout this year. Funny how it compared with wednesdays legs workout which was possible the best workout this year. Couldn't barbell row anywhere close to my best weight. Did 30's 3x6. (Barbell rowed 50's 2x8 before) Dumbell rowed 40's 2x8. Chined 3x10. Abs.

Hung out with the boys after.

Chest today. Two days ahead of schedule, but mikes back in town so what the hell. Attempted 42's failed. Regrouped and smacked the 40's for an easy 1. Attempted 41's failed. So we know next time 41's is the figure to hit.

Hammer strength press, LOVE this machine! I haven't realised how much I've missed this amazing contraption. Hammer strength machines are the next best thing to free weights. They compliment each other very well indeed. Hammer pressed 3 plates for 12 reps. I was surprised to say the least. 12 reps! Only managed about 6-8 the last time i did them. Went up 3plates + 10 for 5 reps.

Military pressed 20's x 7. 20's x 4. Cable laterals 3 plates x 10.

With it being xmas mike bought back some cuban cigars. Me, him and duane smoked those havanas for an 1hr in the car catching up with stories and jokes.

Training legs back at old gym. Old and the best equipment. Familiar squat rack, familiar rusty 45's. Familiar story...

Mike set the precedence, repping 7 with two plates on the front squat, followed by 3 reps with 45's then another 7 with 40's. The pressure was on for me. After not squatting for 4 weeks i had to strive to at least maintain the last pb. Any less would not be good enough.

Loaded 3 plates on the bar. The set up was really bad, should of came out more slowly. Instead powered the bar up with traps too forcefully, unbalancing myself. Had to regain composure. Sunk the weight for 1 rep and two slight force reps. Followed through with second set 55's for two reps, one forced.

Then D comes in, he had some matters to take care of. But hey he made it. Sunk 3 plates for about 5 reps, then another few reps on the 2nd set.

Threw my sweat pants and hoody on to stay warm whilst we waited for blake to finish his squats so we could all bleed ourselves dry on the hack squat.

We sunk three plates for around 7-8 reps, then 55's for around 8-9 reps.

Me single leg curl, 30's x 7.

Lying Leg curl 35's x 7, 25's x 8

Stretch & finish. Quads are already throbbing, Mike told me his quads have already cramped with him rolling all over his living room floor in hilarious agongy. I wonder how D is feeling, bet his crashed in bed. One things for sure tomorrow our legs will be singing pain. Unheard of pain. Lovely.

Pondered taking the week off guessing the gyms wont' be opened surprisingly they were so an impromptu chest session with little time. Still managed to fit most of the routine in.

Chest and shoulders and abs.

Still on that animal pak routine sets;

91% of 1 rep max; 35's did that x 2. Instead. Felt ok.

Incline chest press 85's x 6. Hard, stablisers were kicking in majorly.

Shoulders;

laterals, 5's x 15

Abs;

Ab twists 15's 3x15. With ab crunches and 3x10

Plank
3x 60secs. Pretty difficult.

Home.

I've had the best xmas present 4 extra hours sleep. Back is easing up nicely thus far. Got more then 5hrs sleep for the first time in a long time. Went to sprint, but field was locked up. Had to jump the fence. Feeling pretty smart i go to warm up ostentatiously, jogging around the pitch when jogging up and down a small stretch area would have been sufficient. Hamstring and groin stretches. Then in the far distance i see a figure.

Me thinking;

Ah fuck you gotta be kidding me. What the hell, they have a gatekeeper in on xmas day? You fucking kidding me? So the lazy dood realises how far i am away from him, proceeds to yell and wave at me. I jog towards him.

Him; Mate you can't be here, we're closed. The old bill will nick you.
Me; Can't i just finish my sprints?
Him; Sorry mate you can't.
Me; Ok let me get my stuff.
Him; How did you get in?
Me; I jumped your fence

I get my stuff and he walks back towards his watch tower. With his back turned I sprint across towards the electric gate house where the view from the watch tower is obscured. Drop bag, and do a few sets of 40yarders. Jump the fence and walk back home. Drop bag at home and jog all the way to fitness first and around stopped once (at that park) didn't stop again until home.

Futbul season is coming soon. Lifts in general going up, but conditioning needs working on.

Rest recovery time 7mins.

Chest on monday instead of tuesday, working 12hr shifts all this week. So have to make the most of any free . Officially benched 225lbs for 1 rep. FINALLY! The adrenaline i felt psyching up made me shake, concentration levels were sick.

Pretty sure i got two reps. But saw hands come near the bar, possibly touching it. So can't count that. First rep was easily mine. Followed through with incline chest press 80's x 8 reps. Drop set 60's x 8.

Shoulders military press 20's x 8, x 6 x 3.

Triceps closegrip 27's 3x3. Tricep somewhat achy, may try another exercise for a week or two.

Saw my osteo got some adjustment done on my spine. I am going rest my body for a week or two. Let it heal. However i may train chest on tuesday. We'll see what my body tells me.

Saw a couple arguing when i was on the escalators going up, on my way down they had patched up looking cheerful. Comical. Did my xmas shopping in 3hrs got presents for all the women in my life.

Came home very tired. Wanted to sleep, didn't want to train legs at all. Dosed off with new improved and beyond playing in the background. Woke up had to goad myself out of bed into sweatpants and hoodie for legs.

Had ramstein and DMX showing me the way. Leg pressed my target. 8 plates for 8 reps. Probably got a few more. After 8 i stopped counting. Just started seeing red and stars, but pushing on still. Funny how that mindset works.

Droppped set immediately to 6 plates for 10 reps.

Glute/hamstring raise. 20's 3x10.

15mins of abs and stretches.

Ab twists with 15's 3x10
Ab crunches with 15's 3x10 <-- Going to up both figures next session.

Going to miss back this week as well as legs and back next week too. Let myself fully rest. Missing deads, squats bb rows a lot though. Its not going to be nice.

Duane once said "rich sprinting is the shit it'll tire you out." Been sprinting, but only moderately during football training. Today decided to do a few 40 yard dashes back to back full throttle non stop. My cardio system almost collapsed. Could hear D's words reverberating through my head as my system tried to come to terms of what i had just put it through.

Took me about 20-30mins to recover. Going to try it again tomorrow morning 6am, thats a challenge there!

(Note; 40yards = 57-60paces)

Rockclimbing on saturday, fingers took a busting but very fun.

Back day (friday)

Dumbell row 45's x 10. Pulldown to front 75's x 2 x 8. Alt grip pulldown to front (close grip) 65's x 8. Chest supported pulley row. 85's x 10. 100's x 10.

Ab twist 15's x 2 x 10. Medicine drop (2kg) 2 sets of 10.

Below routine for the next 4-5 weeks.

For CHEST, triceps continue with Vag's periodisation routine;

http://animalpak.com/html/article_details.cfm?ID=22

Triceps; Closegrip bench 3x3; onto 27's this week. Will utilise full warm up routine, no jumping onto working weight this time.

Shoulders after chest; Military press to the front. 3 sets of 8. (with 20's)
Dumbell laterals; 3 sets of 12

LEGS;

Leg press
Lunges
Leg curl

Last week 7 20's plus 15 for 10. This week 8 20's x 10.

Let my back rest but in the mean time focus more on the hamstrings. Whilst making sure the quads are not neglected by using the leg press.

BACK;

Training back has been rather problematic of late. Can't barbell row or deadlift. There aren't any hammer strength machines available either. So stuck with dumbell rows, chins and some pull down variations. Very frustrating.

For abs increase ab twists to 15's x 3 x 20reps. Ab crunch 3 x 20. Machine crunch 3 x 10.

Drunk dood on the tube talking rubbish, whats my country come to? Had to stifle Jays urge to punch the dood. I was just waiting for the drunkard to start then react. No point aggravating the situation, just keep things calm. At the end (no doubt to the delight of the other passengers) i persuaded him to leave the train and get off at my stop to allow the station staff to sort him out.

Then on the way home a women with her young son (Eastern european?) was calling at me. I was thinking "oh no what is this" She wanted to use my phone to make a call to her husband because she was out of credit. Took one look at the kid and thought what the hell. Man was she in tears. Maybe he got in trouble, maybe his been cheating on his wife, maybe his been gone a few days? Who knows, it made me feel bad though to be a guy. I was once in that kids shoes, so i knew how he felt. Old enough to understand, but not old enough to help his mama. When she wasn't looking i slipped the kid the present i bought for my mum. I motioned him to hide it in his jacket. hehe. I think his a smart kid, his gonna have to grow up fast though. Hopefully he can take advantage of the opportunities our country can offer him.

Made one mistake though, i left my receipt in the bag! I paid with my card, don't think my details are on it since they hide the numbers these days.

Been a pretty good samaritan i think. Its alls good, alls good.

Leg day. 7 20's + 15 aside for 10 reps. Lunges 20's x 3 x 10. I hope to be able to squat by next week. After i get my niggling back looked at.

Thats all i am gonna write.

Football on sunday. Had my measurements taken for helmet and shoulder pads. Took some tests and ran some sprints. All the seniors were then ushered into a room where the offense/defense
co-ordinator went through some of the plays for the upcoming season. Needless to say i barely understood what they were on about. I think i understood 3 out of the 15 plays! Anyway they're going to give us all a playbook to study...

They emphasized one word. Dominate. Rip the shit out of the opposition, absolutely tear em apart. LOL, I think preseason is gonna get kinda nasty. So my life has started to resemble that of a spartan. Work, train, eat, sleep and repeat. I have little time to chill with peeps, but as diesel goes chill don't pay the bills ;)

It was difficult to train without music today, that techno/dance junk they play is detrimental to my performance!

Chest today benched 37's x 2 fairly easily. I went to do some db flyes but starting getting some pain on my bicep. So i dropped that went on the incline chest press machine. Worked upto 75's x 8. Then dropped to 60's x 8.

Shoulders next, no time for the smithy today so jumped on the machine press. 30's x 6 then x 10. Then machine laterals. 6's x 3 x 15.

Almost walked out the gym but remembered i had to train tris too, bah. Close grip benched. 20 x 5.
Then 25's x 3 x 3. Think i should have warm them tris up more, right tri is not feeling right.

Legs tomorrow.

Sometimes in the midst of life we lose sight of where we're going, our visions and dreams become a blur. I had a few blurry days this week, but am i comforted to be reminded of where i am going again.

Back day had to train around my strain. So no major compound movements. Dumbell rowed 45's x 8. Bw chins 3 x 10. Lat pull down (V grip) 75's x 2. Machine row 75's x 2 x 10. Abs. Rope crunch 37's x 2 x 20.

Was discussing training with my cousin this morning. He think he said something on the lines of "I need to find a chink that started at 140lbs and is now at 230lbs ripped to the bone natural. Bet we could learn a trick or two from him... if i can't find one, hell i'll be that guy." Thats right we have to be our own hero.