Fuller's Gym and Rugby Log
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ahhh, even better (sitting here with sore legs 2 days after a leg workout), try this.<br />
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First, for ten minutes walking lunges (or as long as you can go up to ten minutes before your thigh catch on fire.<br />
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Then three sets of seated leg extensions 15 reps, as heavy as you can go.<br />
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Then you hit the squats. If you have been doing the above two exercises right, you should be having difficulty walking by now. Three sets of 10-12 reps, again, as heavy as you can go.<br />
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Then hamstring curls , three sets of 8.<br />
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Then stiff legged deadlifts on a box so you can get the bar down to your feet - 3x10.<br />
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Then crawl out of the gym 40 minutes after starting.<br />
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Oh, and to make it interesting, you are meant to have 40 seconds rest between sets. -
[quote name='BartMan']ahhh, even better (sitting here with sore legs 2 days after a leg workout), try this.<br />
<br />
First, for ten minutes walking lunges (or as long as you can go up to ten minutes before your thigh catch on fire.<br />
<br />
Then three sets of seated leg extensions 15 reps, as heavy as you can go.<br />
<br />
Then you hit the squats. If you have been doing the above two exercises right, you should be having difficulty walking by now. Three sets of 10-12 reps, again, as heavy as you can go.<br />
<br />
Then hamstring curls , three sets of 8.<br />
<br />
Then stiff legged deadlifts on a box so you can get the bar down to your feet - 3x10.<br />
<br />
Then crawl out of the gym 40 minutes after starting.<br />
<br />
Oh, and to make it interesting, you are meant to have 40 seconds rest between sets.[/quote]<br />
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Fucking Hell. <br />
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Will try this tonight. -
[quote name='BartMan']Good luck - I now call Walking lunges the Devils Walk. Never done lunges before, thought they were a waste of time. Don't think that any more!![/quote]<br />
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I shit out of this last night. Mostly because i have a 7's comp in 2 weeks that i am trying to push the cardio training for and havng no legs for a few days just doesn't fit in.<br />
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Once i am past the 7's in 2 weeks then it is on! -
not a bad idea - I would not do this workoput if I was doing any running. Is a once a week thing. Is now Saturday, I did this workout Wednesday morning, and my legs are still tender to the touch - feel bruised in my thighs, but does not hurt to stand up from a chair anymore!!<br />
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Oh, and I forgot to finish, three sets standing calf raises, again, as heavy as you can go, 15 reps. -
Been back on the legs for two weeks now. Takinbg about 3-4 days for legs to recover though. Which limits what else i can do in terms of fitness etc...<br />
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Any idea if this is just because they are shite at the minute and will improve as i do more - is it par for the course with legs? -
you do get used to it - I am now just absolutely shattered for the day after instead of 2 or three days!! My legs day is Tuesday, With a non weights day on Wednesday, so I have put in one of my 3 weekly 20 minute cardio sessions in there, and just cycle, which seems to help the legs get some life back into them - they are fine today.<br />
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SO probably just a bit of time - you are only doing them once a week..?? Maybe you could throw in a light leg day also just to get the blood flowing and removing lactic acid etc...?? I used to do that with chest - one day heavy cracy, and then one day light . Dunno how good it is for you though!! -
[quote name='BartMan']you do get used to it - I am now just absolutely shattered for the day after instead of 2 or three days!! My legs day is Tuesday, With a non weights day on Wednesday, so I have put in one of my 3 weekly 20 minute cardio sessions in there, and just cycle, which seems to help the legs get some life back into them - they are fine today.<br />
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SO probably just a bit of time - you are only doing them once a week..?? Maybe you could throw in a light leg day also just to get the blood flowing and removing lactic acid etc...?? I used to do that with chest - one day heavy cracy, and then one day light . Dunno how good it is for you though!![/quote]<br />
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Its been a crazy 6 weeks what with work and buyinbg a flat etc... this is the first week/weekend where i'm able to do more than two sessions.<br />
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I've got a power day lined up for Sat - plyometrics, clean and jerks etc.. so i expect the legs to get a workout there as well. I might just get on the cycle two days after the leg session and see if they will respond a bit. At the minute they are truly fucked - its about 36 hours now after the session. -
ah it's grand - someone to share with - a pain shared is a pain halved... xzxgood <br />
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And I was thinking maybe it was just be being a soft cock and feeling like death after these sessions!<br />
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Mine are usually fine once warmed up again for another activity, but getting out of bed in the morning, getting up of chairs even - off the toilet, they are all challenges on that first day after! -
First session of clean and jerks on Saturday morning. Fuck i'd forgotten how they warp into a cardio session halfway through!<br />
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Shoulders and legs feel screwed.<br />
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Touch rugby this eve then the big legs session of the week on Tuesday eve. -
you still gyming Fuller?<br />
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A good chest buster for you... <br />
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Bench press on a machine (not a smith machine, one of those other silly weight machines with the tack of plates). Anyway, four seconds on the down, and up as per normal. Set of ten, superset with incline press. Four sets. Then incline flies, four sets. Then another superset, Smith machine press, with the bar coming down to you lower rib cage, super setted with decline presses - again 10s and four sets...<br />
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My new leg workout is not as bad as the old one, but finishes off with 3 sets of 20 squats, whcih gets the heart going!!<br />
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That is all! -
Still cracking on mate - but work commitments mean i can keep to a schedule as much as i'd like.<br />
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Focusing on legs more than i ever have. Generally, bombing up gym when i get a chance and doing:<br />
<br />- Squats<br />
- Lunges<br />
- Dynamic lunges (kind of like a side step and an explosive return to start position<br />
- Leg curl<br />
- Leg extension<br />
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And then a whole lot of wobble rehab for my ankle which i fucked up again about 4 weeks ago.<br />
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Starting to see they are responding and the pain post workout is nowhere near what it was at the beginning of the summer.<br />
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Bench is going well as well - up to a PB now of 115kgs and hoping to hit the magic 120 by first game of pre-season.<br />
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Weight is up to 97kgs or so now - but i'm carrying some crap on my stomach and lower back.
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[quote name='Fullermorg']Still cracking on mate - but work commitments mean i can keep to a schedule as much as i'd like.<br />
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Focusing on legs more than i ever have. Generally, bombing up gym when i get a chance and doing:<br />
<br />- Squats<br />
- Lunges<br />
- Dynamic lunges (kind of like a side step and an explosive return to start position<br />
- Leg curl<br />
- Leg extension<br />
<br />
And then a whole lot of wobble rehab for my ankle which i fucked up again about 4 weeks ago.<br />
<br />
Starting to see they are responding and the pain post workout is nowhere near what it was at the beginning of the summer.<br />
<br />
Bench is going well as well - up to a PB now of 115kgs[b] and hoping to hit the magic 120 [/b]by first game of pre-season.<br />
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Weight is up to 97kgs or so now - but i'm carrying some crap on my stomach and lower back.[/quote]<br />
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Dude I'll race ya ! I've done 118.5 but haven't quite nailed the big 120 yet either. Luckily I have the tiny 0.5 and 1.25kg weights so I can go up little bits at a time. Maybe I'll chop a couple of energy drinks and give it a go, I'm sure it is a mental thing xzxmad
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good work fuller. Nice to see those weights going up!!<br />
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Have hit 3 sets of 105kg for the 20s in the squats at the end of workout now, third one takes a while!!<br />
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Bench press must all be in the head, pick up two of those 1.25 kg weights and you almost can't feel the weight. Yet add them onto your bench press, and the 2.5kg feels like a ton. Always used to amaze prop Cyril and myself. I used to slip them onto the bar for PC when he wasn't looking, and he'd get the set done, and then i would tell him, and anothe sticking point would be blasted past!! -
[quote name='BartMan']good work fuller. Nice to see those weights going up!!<br />
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Have hit 3 sets of 105kg for the 20s in the squats at the end of workout now, third one takes a while!!<br />
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Bench press must all be in the head, pick up two of those 1.25 kg weights and you almost can't feel the weight. Yet add them onto your bench press, and the 2.5kg feels like a ton. Always used to amaze prop Cyril and myself. I used to slip them onto the bar for PC when he wasn't looking, and he'd get the set done, and then i would tell him, and anothe sticking point would be blasted past!![/quote]<br />
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Yeah must be cos you're right, they are basically nothing ( and of course 0.5kg is even less ! ) but for the 120kg attempt I got the weight most of the way up, got stuck and had to roll it off. Another time highlander. <br />
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Unfortunately since I train alone and don't have multiple personality disorders I can't fool myself into thinking I'm benching less. -
best accident we have had was PC sticking a 15kg plate on one end and a ten on the other (along with the other plates, whatever the weight was), result one side was pushing 5kg more than the other.<br />
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After the set I said to him, fark my right side is struggling today!<br />
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Or in fact I think he was stripping 5kg off each end (or meant to be), as he usually lifted 10-20kg more than me! <br />
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Was funny anyway! -
[quote name='BartMan']best accident we have had was PC sticking a 15kg plate on one end and a ten on the other (along with the other plates, whatever the weight was), result one side was pushing 5kg more than the other.<br />
<br />
After the set I said to him, fark my right side is struggling today!<br />
<br />
Or in fact I think he was stripping 5kg off each end (or meant to be), as he usually lifted 10-20kg more than me! <br />
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Was funny anyway![/quote]<br />
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As a left hander my right side always craps out before the left so I should think about an extra 5kg on the left to make it even !!!! -
[quote name='BartMan']Good luck - I now call Walking lunges the Devils Walk. Never done lunges before, thought they were a waste of time. Don't think that any more!![/quote]<br />
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Last few months have been going for it on weighted lunges.<br />
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Fuck i hate them.<br />
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But they are an awesome tool.