Got a free Saturday coming up so am going to be doing some of this jazz.<br />
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We have a circuit which conssist of 8 sets of the following:<br />
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20 squats<br />
20 push ups<br />
20 sit ups<br />
20 leg raises<br />
20 bounds from lunging positoon (alternate legs, both legs count as 1 rep)<br />
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Will then move onto the ineterval running.
Fullermorg
Posts
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[quote name='Bones']Yep certainly fair enough. It's a bit early for me too, but we've got a very good coach this year with a few other coaches pitching in to help so getting split up into groups to go around doing different drills etc, has all been kept very interesting.[/quote]<br />
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Last week featured one timed run over 6 x 500 metres. I was, and no exaggeration, apalling. Shameful even. Hope to get much better in the next few weeks though.<br />
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Too much weights...not enough endurance work! -
[quote name='Bones']You're bloody lucky, we've been going at least a month.[/quote]<br />
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That is exactly what we did last year - by the start of the season we were fit but totally uninterested in rugby.<br />
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The proper break has given boys a bit more enthusiasm.<br />
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Last night wasn't too bad - focussing on skills to be honest and conditioning added into it - they want us to take responsibility for fitness outside of club time. Which is fair enough. -
First pre-season training session proper this evening.<br />
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Not looking forward to it one bit. -
[quote name='JP'][b]Saw 21[/b] not that long ago - one about a math's whizz who via his college professor earn's stacks of cash counting cards at blackjack - quite interesting...[/quote]<br />
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After Saw 3 they just got silly.<br />
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I watched "In the Name of the King" a while ago.<br />
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Truly the worst film ever. Amazing in its shitness. -
[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. -
Mate that is some proper commitment. Fair play to you it is impressively disciplined.
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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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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. -
[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. -
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? -
[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! -
[quote name='BartMan']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]<br />
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Fucking Hell. <br />
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Will try this tonight. -
Been beavering away in the gym the past month or so and the weight is back up to 15 stone again. Bench is on 105kgs and feel that in a few weeks i'll be pushing back to the 110kgs level.<br />
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However, summer is approaching and that means Sevens. Have two tournaments lined up in May and August and will be looking to enter a few others - thjis means way more cardio than i have been doing. Started last week with 4 x 400m on the running machine at the end of every session.<br />
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Looking ahead to next season though the thing i reall want to progress at the gym is leg strength and power. Anyone have any tried and tested routines to beast the legs and get some good gains by September from now? -
[quote name='Fullermorg'][quote name='Fullermorg']<br />
Played second team rugby at 12 this weekend against Tring 3's. We won 52 - 30.<br />
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Scored a beaut from half way and tried to "state my case" in terms of getting selected for first team. Was fucking caned by 60 mins, was doing a lot of running to cover for some of the other members of the team and lots of breaks etc... was more tired in this game that i was playing for the first team the week before.<br />
[/quote]<br />
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2md XV again, but [b]we got smashed 52 - 5[/b]. Turns out they had sent their first team up and the match result was overturned to a win for us.<br />
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However, we were all dreadful and should be [b]ashamed[/b] of ourselves. <br />
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Ones lost to London Nigerians as well. <br />
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Shit weekend.[/quote]<br />
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Whata weekend.<br />
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The post above shows the lowest point of this season. Completelyt dominated by a bigger and more aggressive team who bullied us and who we rolled over for. It was pathetic and at the time i admitted that we should have been ashamed of ourselves.<br />
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Post match it turned out that they had fielded their first team against us and we had been victim of an old fashioned ambush. Nevertheless we shouldn't have been reamed the way we were.<br />
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Anyway, we played them again on Sat. Cheshunt have a first team that is riding high in their league and a second team that has won 2 games all season. We on the other hand have won 10 and lost only 1. Should be a walkover for us... However once again we turned up and saw the same first team players warming up.....<br />
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They started in the same way as well racing to a 14 - 0 lead and started to bully the boys again. We responded with a charge down try and i overheard their captain saying to his team "this isn't the walkover we expected is it lads?" - odd choice of words for a team that had won two games that year... AMBUSH!<br />
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Then something happened. Not enturely sure what but a a few buig hits went in on their star players and the boys started to believe that they could win. Was a fearsomely tough game and tight until teh final whistle when we won 22 - 14. <br />
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Sounds odd to say etc... but easily the best day of my rugby playing experience. All absolutel buzzing afterwards.<br />
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Awesome. -
Played for 2nd team this weekend against Enfield Ignations - Beat them 59-7 in a shithouse game.<br />
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Scored 1 but was massively bored.<br />
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Back into the gym proper and supplementing as well. Weight up from 14stone 4 pounds around 3 weeks ago to 14stone 10 pounds.<br />
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Using Cyclone at the moment and have always felt it was the best supplement for strength training - but had to come off it in pre-season as i could hardly walk around without my calves seizing up in cramps. As soon as i went off these stopped so was a bit nervous about going back on it - however, have been through a training session and game now and haven't had recurrence. Basically because i drank more water than i thought humanly possible before hand. Will become obsessive about hydration from now on. -
Good stuff, i will be doing this on monday. Weighing in at 93/4kgs at the moment so weight should be aroudn 65kgs (about 22.5kgs each end then i guess).
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[quote name='MN5']I have been busting out a few of these over the last few months and must say I'm loving them. I have a nice big beam in the garage ( I used to use a door frame ) and they're great for the back and guns and I pretty much haven't done a bicep curl in ages, these are just so much better. Best of all they are a safe way to build strength without the need for big ( if any ) weights. I saw on youtube a video of a guy doing over 50 which is just insane but given that I weigh a wee bit more than the 60 odd kg he did I think I can be partially excused. Its no wonder all the gymnasts at the olympics and monkeys in the wild have such great strength using their arms to move themselves around all day. <br />
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Who else does these bad boys and enjoys them ?[/quote]<br />
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I used to rock climb a lot in my uni days and used to have the chin up bar in my uni house doorway. Only really ever did it with palms facing away and used to be able to manage about 17 at most.<br />
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Lately in the gym i've been doing wide arm pull ups but of coruse weigh about 2.5 stone more than i did in uni. Can only manage around 3 sets of 8 reps on these. Can't seem to get past that plateau. -
Fucking hell - played Tring 2's for our second team on saturday.<br />
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A mismatch of epic standards! Tring are a London 1 outfit (verging on semi-pro) and they operate an extended first team squad where 1st team squad members<br />
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We had a team of the usual suspects but with our star 10 taken by the firsts for bench duty - bugger!<br />
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They were huge and smashed us from the off - was only 3 tries to 1 at half time, with us dominating for the final 15 mins of the half - but we had 4 injuries, were down to 14 men and they ran riot.<br />
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Haven't ached like this for ages! -
That is strong stuff on teh chins mate. My mission for the first half of this to become a machine on the pull ups. Never on the wide arm stuff got beyond 10 in a set.<br />
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As soon as season is done i am off climbing again. It was my major sport during uni (as well as playing league) and have decided to get back into it. Reckon the pull up strength will put me in good stead.<br />
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You going to start playing again RB?
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Movie review thread...
Fuller's Gym and Rugby Log
'We knocked the bastard off'
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Fuller's Gym and Rugby Log
Bench Press challenge...
Pull ups and chin ups
Fuller's Gym and Rugby Log
2009