Fuller's Gym and Rugby Log
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Monday - Chest Session and cardio<br />
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Dumbell Press (35kgs) x 3 sets<br />
Dumbell Flys (20kg) x 3 sets<br />
Incline Dumbell Press (32.5kgs) x 3 sets<br />
Tricep machine supersetted with cable pull down x 3 sets<br />
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1km run - 600m at a 4min Km pace.<br />
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100 sits ups - home, food, bed. -
Tuesday - Rugby Training<br />
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Good session and the first one where i can feel some base fitness developing.<br />
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Bets bit of session was with the backs. Set up a grid for two and two fuill contact work. Some nice physical workings over for the boys which was thoroughly enjoyable and farking tiring. Was abaolsutley beat by the end of it.<br />
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Did some run throughs of moves at the end and we are top loaded with centres. As i am just back from an extended absence as well i was placed on the wing. Boy am i not a wing anymroe. Lack the pace to do anything other than keep up at the moment. <br />
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Now i am ina quandry though. I am happy with all the gym work put in and the gains in strength and size. BUT now i am lacking in fitness and a buit of pace - although this is primarily down to not having run for 6 months due to injury. I want to keep the size and strength but also need to up the other aspects. However, i am running out of days of teh week to do this! <br />
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Tuesday and Thursday it is rugby training<br />
Sat is a game<br />
Sunday is generally recovery.<br />
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That leaves Monday, Wednesday and Friday.<br />
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Friday night before a game is not ideal for weights or running, so i really have two days in the week to try and fit in everything else. -
<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=';)' /> Mate I can sympathise - last time I played I was light enough and quick enough to play crashball inside centre! :2funny: Back then I was only about 92kg and my joints still worked properly <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> Getting older is tough...
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Quick Shoulder session last night before the cinema:<br />
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1k row warm up<br />
Seated Cable Rows - 95kgs, 3 sets, 10 reps (pulled my traps doing this exercise - bad enough that i am now taking pain killers to be able to sleep - bastard)<br />
Seated dumbell press - 25kg dumbells, 3 sets, 8 reps<br />
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Supersetted - Dumbell Shrugs (35kgs) supersetted with Seated dumbell curls (20kgs), 3 sets, 8 reps (final shrug set was 18 reps till couldn't go on) -
[quote name='BartMan']<br />
Fulller, you might have to start looking at morning running evening weights, or reverse... OR add a few days to the week.<br />
[/quote]<br />
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Mate, the thought of morning running....its almost too much to contemplate! This is the problem with getting past an injury with only two weeks to go before the start of the season. Most of the boys have been going for 8 weeks or so now.<br />
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Getting a proper pair of running shoes on Sat though so will be looking to get into it properly then. I fuckin hate running. -
Running sucks alright.<br />
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Rowing however.... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=';)' /><br />
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Want some interval training - on the rower, no impact - that 2k, 1k, 2k jobby I posted on the rowing forum - that'll get you fit. [size=7]Or kill you.[/size] -
[quote name='BartMan']<br />
Running sucks alright.<br />
<br />
Rowing however.... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=';)' /><br />
<br />
Want some interval training - on the rower, no impact - that 2k, 1k, 2k jobby I posted on the rowing forum - that'll get you fit. [size=7]Or kill you.[/size]<br />
[/quote]<br />
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Will take a look at that in a bit.<br />
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Had a training session last night, about 25 of us, fitness session for the first 20 minutes or so until the captain reminded coach that we had a game the next day. Still felt better and i can feel teh legs coming back to life a bit. <br />
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Got a game this eve in a tournie format, our 1s and 2s along with Newcastle West (Ireland) 1s and 2s. Should be some ding dongs as from what i recall last year they had some big hombres in their team.<br />
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Coach approached me last night and said i am in their thoughts for the coming season as a 15 and am i interested? not sure yet, have played there in the past but i am a 13 by inclination or 12. Will train there and see how i feel. -
New Gym this morning while i am back in wales for a few days. Did a nice chest session, and finsihed with abs<br />
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Dumbell Press - 4 sets, max weight lifted 42.5kg dumbs<br />
Flat Flays Dumbells - 3 sets 17.5kgs<br />
Incline Dumbell Press - 3 sets, 32.5kgs<br />
Incline Flys using cables - 20kgs each side<br />
Dips 3 sets, 8 reps each<br />
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Ab workout with medicine ball for 20 minutes.<br />
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Fucked. -
Went for a 3km run yesterday morning with my new running shoes - first time i have realised the difference between knockabout trainers and decent running trainers.<br />
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Drove back to London, found the mrs was still in work and nipped up the gym:<br />
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3 sets of Squats - max weight 110kgs (Smith Machine)<br />
3 Sets of Shrugs - 35kg dumbs, 15-20 reps<br />
3 sets of Upright Rows - 40kg barbell<br />
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Went home to go to bed.<br />
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Rugby this evening, gym tomorrow, rugby Thursday, Match on Sat.<br />
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Sweet. -
Rugby last night, no contact or bag work, justloads of running and handling drills. Fuced by the end of it but i can defo feel the fitness coming back. Three more weekends until start of hostilituies proper again and i wil be pushing at a decent level of fitness i reckon.
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Keep up the good work boyo. As you are winding up for hostilities to start, three weeks from now I'll probably still be recovering from the Mad Monday hangover <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />
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Had 40 mins at teh gym last night knowing that the next time i have a chance to train will be on Sunday....<br />
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Dumbell Press 3 sets, 35kgs<br />
Dumbell Flys 3 sets, 20kgs superstted with barbell front raises 25kg barbell<br />
Shoulder Press (dumbell) 3 sets, 25kgs<br />
Dumbell Lateral Raises 3 sets, 17.5kgs<br />
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1 km run, 5 mins..still aching like a bitch from rugby on Tuesday evening though -
Went to rugby last night but oinly really lasted 20 minutes or so, my leg and ankle were giving me some real gip. I think i have been overdoiing it with the running etc... and the legs just aren't used to it. Need to build up a bit more slowly methinks.<br />
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Gym this eve on a Friday night though. Commitment! -
[quote name='Fullermorg']<br />
Went to rugby last night but oinly really lasted 20 minutes or so, my leg and ankle were giving me some real gip. I think i have been overdoiing it with the running etc... and the legs just aren't used to it. Need to build up a bit more slowly methinks.<br />
<br />
Gym this eve on a Friday night though. Commitment!<br />
[/quote]<br />
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:nta Are you making sure you stretch before and after. I'm finding with my wonky ankle that if I do my warmup and warmdown consistently I recover a LOT better. -
[quote name='NTA']<br />
[quote name='Fullermorg']<br />
Went to rugby last night but oinly really lasted 20 minutes or so, my leg and ankle were giving me some real gip. I think i have been overdoiing it with the running etc... and the legs just aren't used to it. Need to build up a bit more slowly methinks.<br />
<br />
Gym this eve on a Friday night though. Commitment!<br />
[/quote]<br />
<br />
:nta Are you making sure you stretch before and after. I'm finding with my wonky ankle that if I do my warmup and warmdown consistently I recover a LOT better.<br />
[/quote]<br />
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Couple of seperate problems are the ligament damage to the ankle, its not 100% but i can run on it now and it takes time to become walkable on once i have played. Stretching won't do that much for it.<br />
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I am getting really, really tight calves though as soon as i start running. I think i'll up the stretching on that big time as it can be bloody debilitating.<br />
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Another pre-season warm up tomorrow. Against another Irish touring team. Starting at 13 my preferred position so i am looking forward to it. -
Get hold of some magnesium supplements if you can - they helped my tight calves at the start of the season. <br />
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Also concentrate on using your quads when running - you might find (as I think Kirwan and I have) that you're running almost entirely with your calves! While it might feel easy you'll suffer long-term. If you know a bio-mechanics type ask them. -
[quote name='NTA']<br />
Get hold of some magnesium supplements if you can - they helped my tight calves at the start of the season. <br />
<br />
<br />
Also concentrate on using your quads when running - you might find (as I think Kirwan and I have) that you're running almost entirely with your calves! While it might feel easy you'll suffer long-term. If you know a bio-mechanics type ask them.<br />
[/quote]<br />
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Will try this, cheers for the advice.<br />
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Played another game this weekend, lasted 55 mins, fitness felt better although it was hard work, but running alomng after a kicked ball and the ankle went again. No warning, no twinge just boof!<br />
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Have been icing it all weekend, hopefully its not as bad as it was in January. So fucked off though its not true, thought i had put 6 months of injury crap behind me... -
Chest session last night - possibly last one before i go on hols to Barcelona....<br />
<br />
Dips (weighted with 10kg plate) - 3 sets<br />
Dumbell Press (35kg) - 3 sets<br />
Dumbell Flys (20kg) - 3 sets<br />
Barbell Front Raises (25kgs) - 3 sets<br />
Incline Dumbell Press (30kg) - 3 sets<br />
Incline Dumbell Flys (15kgs) - 3 sets<br />
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100 sit ups<br />
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Chest is in pieces today.