Fuller's Gym and Rugby Log
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you will be doing well to keep your weights at the same level they were at the start of the season at the end of the season. So don't get too pissed off if you don't make any gains, just maintaining is going to be hard enough!!<br />
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Rest is your friend!!<br />
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Next off season however - go hard!! -
Am going to be playing rugby league this off season for Haringey i think so that might scupper the off season weights push. We shall see...<br />
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Anyways, bought the book "Anatomy of strength training" last week, written by some french sounding fella, with anatomical drawings, of great detail for each weights exercise you may do. Absolutely fascinating,. has several sections on injury and how to avoid etc...<br />
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What was a great eye opener was with chest exercises and shoulder routines that impact on the traps.<br />
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In chest the routines that we have been doing seem to not have been pushing the upper chest that much (apart from incline press), most of the exercises we are doing ar affecting the middle or lower of the pec. The book shows that with simple things like front dumbell raises (but with two hands on one dumbell) you can isolate it really effectively.<br />
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On traps exercises it showed that to really isolate that muscle you have to focus more on shrugs than presses. <br />
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Am changing routines slightly to reflect this new info. -
Decent chest session last night, weight is still at 90/91kgs level<br />
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Bench press - 95kgs max<br />
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Incline press - 80kgs max<br />
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Dips - 3 sets of 10 dips<br />
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Incline Dunbell Flys - 15kg dumbells<br />
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Dumbell Press - 35 kg dumbell max<br />
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Tricep pull downs<br />
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Single (two handed) front dumbell raise - 17.5kg dumbell<br />
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Finish on barbell bicep curls - 40kgs<br />
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Quite happy as i did no weights last week and was much more energised and pushing same level if not a bit more than before. -
[quote name='Fullermorg']<br />
Am going to be playing rugby league this off season for Haringey i think so that might scupper the off season weights push. We shall see...<br />
<br />
<br />
[/quote]<br />
Buy plenty of vaseline, the league pitch turns to concrete in summer. -
[quote name='teacup']<br />
[quote name='Fullermorg']<br />
Am going to be playing rugby league this off season for Haringey i think so that might scupper the off season weights push. We shall see...<br />
<br />
<br />
[/quote]<br />
Buy plenty of vaseline, the league pitch turns to concrete in summer.<br />
[/quote]<br />
<br />
Was going to PM you about this, are you playing league in the summer also? Got some mates who play for the Skolars 2nds which i think is also referred to as Harningey? totally confused to be honest. Regardless i have two mates who play for one of those sides and i shall be joining them this summer. I won't use vas i shall just wear full length jump suits instead. -
As i may have mentioned since i bought the "anatomy of strength training" book i have mixed up my routines a bit more.<br />
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Chest<br />
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Most of the movements were straight out pushes, bench press, incline press, dips etc...<br />
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Have incorporated more fly movements and the pain the following day has been unbelievable - obviously teh muscle is getting worked in a different way.<br />
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Last night did a shoulders sesh as follows:<br />
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Shoulder Press x 4<br />
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Shrugs (barbell) x 4<br />
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Barbel raises x 4<br />
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Front (barbel) raises x 4<br />
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Dumbell shrugs x 3<br />
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Dumbell flys x 3<br />
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Curls x 4<br />
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Off for a chest session tonight - its is windy and rainy and i am desperately trying to avoid the "can't be arsed" mentality! -
Have been chatting to some team mates of old when back in Wales this week and we discussed balancing cardio work with efforts to gain weight/strength through a season.<br />
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Got to discussing suplements and creatine etc.... one of my mates who played 7 to a decent level in Wales and so had to balance cardio fitness and strength more than anyone said that the only way that he could manage extra cardio was by taking protein shakes. This way he avoided the loss of weight and also didn't have to eat all day to give himself the necessary calories etc...<br />
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So i have decided to move from the creatine mono powder to creatine tablets and weider protein shakes.<br />
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Will see how i go over the next few weeks and see if i can up my cardio without it having a detrimental impact on current weight.<br />
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Oh yeah, played in a Gwlad fundraiser match this weekend. I reckon a Gwlad vs Fern match would be a cracker! -
[quote name='Fullermorg']the only way that he could manage extra cardio was by taking protein shakes. This way he avoided the loss of weight [/quote]<br />
If you're trying to prevent loss of muscle mass druing longer cardio you may want to read up on Glutamine.. -
[quote name='Duluth']<br />
[quote name='Fullermorg']the only way that he could manage extra cardio was by taking protein shakes. This way he avoided the loss of weight [/quote]<br />
If you're trying to prevent loss of muscle mass druing longer cardio you may want to read up on Glutamine.. <br />
[/quote]<br />
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Cheers buddy, will do now. -
Hit a PB in the gym last night,<br />
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Weight has slipped to 90kgs spot on which is a pisser.<br />
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But<br />
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snagged the 100kg bench press - first time ever -
We had no league game this weeekend so we got entered into a draw for a friendly game... ending up with Tring 4's. We won the game comfortably whilst playing shite.<br />
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Anyhow, the remarkable thing about the game was how much energy i had. Friday night some of teh boys went out and got absolutely smashed, so i was expecting to feel rough as during the game. In fact, i took a weider shake (full of calories)Â in the morning and a creatine tablet around 2 hours before and i had probably the best energy levels i have had on a pitch in years. Wierd. -
Played on Sat and whooped my old club Fullerians. Was a shite game though.<br />
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Aggravated shoulder injury last night and had to stop half way through a chest session (hurt the shoulder in a shoulder sesh at home the night before)<br />
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Anyhow, weight has gone up to 14stone 4lbs (or just a smidgen under the 4lb mark) - Have been on the protein shakes for past two weeks and have defo noticed a difference. This is my heaviest ever so am well chuffed, gotta keep it gong over Chrimbo now. -
Done quite a bit of gym work/own body weight exercises over Chrimbo and saw the scales tip at 14stone 5lbs. However i am starting to distrust scales as they seem to niot be that accurate (non electronic ones anyway) as a few days later it was down to 14stone 1lb!!!<br />
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Going to invest in some decent electronic scales for home. -
Haven't posted for a while, but have been keeping as close to my three weights essions a week routine as possible, alomng with Rugby training and game on weekend.<br />
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Weight has stabilised now at 14stone 4lbs, can dip below every now and then but tends to stay there.<br />
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The definate key to putting on the few extra pounds that i am looking for is i think starting to be a bit more focussed on leg work. We only have 3 more league games left so once completed i will start to dedicate one training session a week to leg weights. My weight gain so far has mainly been from upper body weights, have done no leg work since September/August.<br />
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Weight i am looking to be hitting for beginning of April is 14 stone 7lbs, that should be sufficient for a 6 foot one inch outside centre i reckon, the trick in off season is as always balancing fitness work with weight gain work. I am more looking forward to off season than ever before i think.<br />
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The current combo of supplements being used is a twice daily cocktail of:<br />
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Creatine tablets<br />
Fish Oil tablets<br />
Weider Weight gain shake -
Played Mill Hill this weekend and rinsed them on a pitch that was 1 quarter pond.<br />
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Weight is 14stone 4lbs, did a chest and arms sesh last Thurs and am seeing consistent gains in terms of curls.<br />
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Have decided to change the chest sessions a bit as i am plateuing at the moment, have incorporated more incline exercises in the routine, now a chest sesh will be<br />
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Bench<br />
Incline Bench (Smith - so not so good)<br />
Incline Dumbell Press<br />
Incline Dumbell Flys<br />
Dips<br />
Front Raises (Barbell)<br />
Triceps rope pull downs<br />
Bicep Curls<br />
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Start my new years resolution of incorporating leg weights now, we have three games left in our league and then the rest of the games are friendlies. However, i am then playing Rugby Leaguie ove rthe summer so i won't have as much chance to bulk during the off season as i wished. So i am starting earlier than anticipated. But.....i farking hate leg weights!!! -
I have seriously messed my left shoulder up. Was doing shoulder press a while back and i got an ache from my shoulder down my arm to my elbow. kept me up most of teh night, this week got teh same pain from another shoulder sesh, went to rugby training last night and got the same pain just from trying to push through someone....feels like a stinger but i am not sure.<br />
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Have defo got the injury from weights not from rugby.<br />
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Anyone have any similar experiences? and know what it might be>? -
Laifd off the weights for a week and teh shoulder feels better.<br />
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Played a friendly against a side much much higher in the leagues than us and they right royally pumped us. We had a number of our first choice players missing and fielded a very very weak pack. <br />
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After making it through most of teh season un injured i managed in one game to, twist my left ankle, do the same but more severely to my right and best of all (according to our physio) perforate my left ear drum. Did it in a head on tackle, going high on their tight head. Nice ringing noise in my ear afterwards, then silence.<br />
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THe right ear now feels like i am up in a plane and haven't equalised the pressure. When i hold my nose and blow out i get a high pitched screech coming from that ear. Off to the doc's in the morning to see what i can do.<br />
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Wieghts sesh tonight, first proper gym one after a week away, will see how it goes.
