Fuller's Gym and Rugby Log
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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 />
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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. -
[quote name='dK']<br />
Have you had your back checked? If this is out of kilter and can effect your legs<br />
[/quote]<br />
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Its a ligament problem in the ankle mate, had an MRI scan and i have messed up the Deltoid ligament, have tendonitis where the achilles inserts, also strained the ATFL ligament, all from one game in January. -
[quote name='Fullermorg']<br />
Its a ligament problem in the ankle mate, had an MRI scan and i have messed up the Deltoid ligament, have tendonitis where the achilles inserts, also strained the ATFL ligament, all from one game in January. <br />
[/quote]<br />
<br />
There's your problem: playing in summer you silly git :whistle: -
Uhhhhhhhhhhhh First gym session in a week or so since i have been away in overrated Barcelona....<br />
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Chest and Tri - had zero energy, and very little drive, stayed and completed proper session but wavered looking at the exit signs a few times. So tired.<br />
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5 min row warm up<br />
3 sets - Dumbell Chest Press - 35kg dumbs<br />
3 sets - Dumbell Flys - 20kg dumbs<br />
3 sets - Incline Dumbell Chest Press - 30kg dumbs<br />
3 sets - Incline Flys - 17.5kg dumbs<br />
3 sets - Front barbell raises - 25kg weight<br />
3 sets - Tricep machine<br />
3 sets - Cable pull downs<br />
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Weight is down to 14stone 11 pounds now from 15 stone about 4 weeks ago. Have been running/rowing and playing up to injury a week or so ago and it has eaten up some of the fat!<br />
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Before i went away last Tuesday (week ago) i did a shoulder session but started it with interval session on the rower, was class and smashed me up.<br />
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1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
3 min rest<br />
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Repeat twice more. Then shoulder session afterwards. Fucked. -
[quote name='Fullermorg']<br />
Before i went away last Tuesday (week ago) i did a shoulder session but started it with interval session on the rower, was class and smashed me up.<br />
<br />
1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
3 min rest<br />
<br />
Repeat twice more. Then shoulder session afterwards. Fucked.<br />
<br />
[/quote]<br />
Yeah I've been doing a lot of intervals recently... it can totally destroy you<br />
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Doing stuff like 1min/1min or 30sec/30secs for 20-30mins -
Duluth - here's a killer...<br />
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20 minutes rowing...<br />
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First 2 minutes warm up. Then, 4 sections of 4 miunutes rowing <br />
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First minute 80 %<br />
Second minute 85%<br />
Third minute 90%<br />
Fourth minute 95%<br />
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On the last leg, after the 95, go for 100% - that will be the 19th minute of rowing. 20th minute, cool down.<br />
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Prop Cyril been doing that, and it is hard, but loving it.<br />
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His 500 splits for each of those 4 minute bits. 2:15 2:10 2:05 2:00. Then 1:55 for the last 100 percenter. The 2:15 will feel tooo easy to start wtih, but harder by teh 4th cycle of intensity!!<br />
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Just guidelines there though, as Prop Cyril is NOT fit yet!! I was rowing that with my 100% row at 1:40. but hurts too much to do too often!! -
2:00, 1:55, 1:50, 1;45.<br />
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It is the body for like programme aerobic bit - 3 days a week you do this, and 3 days a week weights. and one day a week you wonder why... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':blink:' /> -
Friday Night - Shoudler session<br />
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1K row warm up<br />
3 sets of pull ups, wider arm/tilted - rubbish.<br />
3 sets Dumbell shoulder press - 25kgs<br />
3 sets Dumbell shrugs - 35kg dumbs<br />
3 sets of Dumbell flys - 17.5kgs<br />
3 sets of Upright rows - 17.5kgs<br />
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Sat Morning - Chest and Legs<br />
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1k run warm up - slow as am rehabbing the ankle<br />
3 sets Smith Machien Squats - 100kg max<br />
3 sets dumbell press - 35kg dumbs<br />
3 sets flat dumbell flys - 22.5kgs<br />
3 sets incline dumbell press - 32.5kgs<br />
3 sets incline flys - 20kgs<br />
3 sets Barbell Front Raises - 25kg barbell<br />
500m quicker run warm down -
Ankle rehabbing. Fucked it up again 2 weeks ago and after icing for a few days and resting i have been back on the rehabbing.<br />
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Genrally a few times a day i will be doing:<br />
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x5 Standing on folded over pillow, on bad leg and balancing for as long as i can.<br />
x 10 standing on folded over pillow, on bad leg, with eyes closed! for as long as i can<br />
50 reps - theraband (big eleastoic band) hooked ever foot and held at other end at waist level, extending foot against the tension<br />
20 reps - theraband, one end hooked under a chair leg, the other around the foot, moving it sideways -
Decided on impulse to ditch the gym session planned last night and go and take part in rugby training. Did it wearing my Nike Airs to try and give some cushioning to the joint. Last an hour or so and then called it a day so as not to push it.<br />
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Weights session this eve.