Salty's Pre- Pre-season

[Salty]

So the footy season finished a couple of months ago and my team lost the grand final, which was devastating, but it was my first season of football (AFL for those of you not from australia) so I still have a long time left. I was one if not the fittest at the start of last season and want to get that way again. However I also want to get bigger and stronger while maintaining/improving my speed which is my main asset. So I got my gym membership and started going for the past 2 weeks, so i'm going to use this to keep myself accountable and to track my progress.

Current stats
Height- 181cm
Weight- 80kg
Fat %- unknown

Supplements
Protein Shakes
Glutamine
Creatine

I'm using the workouts from this 12 week program found here.

First 2 weeks...

Week 1

Day 1 (Monday): Chest, Triceps & Abs
Sets Reps Weight
Bench Press 3 x 8 x 55kg + bar
Incline Bench Press 2 x 8 (forgot
Decline Bench Press 2 x 8 (forgot)
Cable Pushdowns 3 x 8 x 3 (weights on machine)
Skull Crushers 2 x 8 x 20kg

Day 2: Back, Biceps & Calves
Sets Reps Weight
Lateral Pulldown 3 x 8 x 11 (weights on machine)
Cable Rows 2 x 8 x 11 (weights on machine)
Hyperextensions 2 x 8
Barbell Curls 3 x 8 x 25kg
Alternate Dumbbell Curls 2 x 8 x 12.5-15kg
Seated Calf Raises 3 x 8

Day 3: Legs, Shoulders & Abs
Sets Reps Weight
Leg Extension 2 x 8 x 80kg
Hamstring Curl 2 x 8 x 40kg
Leg Press (45 degree) 2 x 8 x 160kg
Shoulder Press 2 x 8 x 17.5kg
Side Lateral Raises 3 x 8 x 12.5kg
Rear Lateral Raises 3 x 8 x 10kg

Week 2

Day 1 (Monday): Chest, Triceps & Abs
Sets Reps Weight
Bench Press 3 x 8 x 60kg + bar +5kg
Incline Bench Press 2 x 8 20kg
Decline Bench Press 2 x 8 22.5
Cable Pushdowns 3 x 8 x 4(weights on machine) +1 weight
Skull Crushers 2 x 8 x 20kg

Day 2: Back, Biceps & Calves
Sets Reps Weight
Lateral Pulldown 3 x 8 x 12 (weights on machine) +1
Cable Rows 2 x 9 x 11 (weights on machine)+1 Rep
Hyperextensions 2 x 8
Barbell Curls 3 x 8 x 30/25kg +5kg
Alternate Dumbbell Curls 2 x 8 x 15kg +2.5kg
Seated Calf Raises 3 x 8 x 90kg

Day 3: Legs, Shoulders & Abs
Sets Reps Weight
Leg Extension 2 x 8 x 85kg +5kg
Hamstring Curl 2 x 8 x 45kg +5kg
Leg Press (45 degree) 2 x 8 x 170kg +10kg
Shoulder Press 2 x 8 x 20kg +2.5kg
Side Lateral Raises 3 x 8 x 15kg +2.5kg
Rear Lateral Raises 3 x 8 x 11.5kg +1.5kg

Next week I'm going to start interval training twice a week to start the fitness work