Fuller's Gym and Rugby Log
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Fuckin Yes!!!!<br />
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Made it through a whole rugby pre season session last night, and played in the contact session at the end.<br />
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Chuffed to bits - had a few twinges form my ankle but it seemed much much better. -
Weight is now dead one 15 stone. Gonna start upping the cardio to try and shift some of the fat around the waist and lower back.<br />
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[b]Friday - Shoulders and Legs[/b]<br />
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3 x Dead Lifts (practice session so only went up t 70kgs)<br />
3 x Squats on a Smith Machine (110kgs)<br />
3 x Sitting Cable Row (95kgs)<br />
3 x Shoudler Press (25kg dumbells)<br />
3 x Upright Rows (40kgs barbell)<br />
3 x Shrugs (35kg dumbells)<br />
3 x Dumbell lateral raise (17.5kg dumbs)<br />
<br />
1km run<br />
<br />
Shoulders Still fucked now.<br />
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[b]Sat - Chest[/b]<br />
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3 x Dumbell Press (35kg dumbs)<br />
1x Dumbell Incline Press (35kg dumbs) then x 2 Incline Smith press (90kgs)<br />
3 x Weighted Dips (6,5,5 - 10kgs plate)<br />
3 x Barbell front raise (30kg)<br />
<br />
Had to dash early for a wedding...<br />
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[b]Sunday - Arms and Cardio[/b]<br />
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1.8km run at 12 kmph pace <br />
Pull Ups<br />
Supersets - 3 x Barball curls (40kg) straight into sitting dumbell alternate curls (20kg dumbs) -
[b]Monday - Chest and Tri's[/b]<br />
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Dumbell Press x 3 sets (35kg dumbs) supersetted with Barbell front raises x 3 sets (30kg bar)<br />
Weighted dips (10 kgs plate) x 3 sets (8 reps, 6 reps, 5 reps - getting better!)<br />
Pec Dec x 3 sets (80kgs)<br />
Tricep machine x 3 sets - stacked<br />
100 sit ups<br />
<br />
Home and bed<br />
<br />
Got rugby this eve and then nowt until Next Monday - am going away for a while. -
Rugby training last night, ankle held up ok, fitness is starting to get a bit better but the session was shit. Not enough coaches, lots of the players messing about. Joke session.
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First Pre Season game is arranged for two weeks time - Friday night floodlight game against our yearly Irish tourists - Newcastle West
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Friday Morning - 7.30am - eeeeeeeuuuuuuuuurrrrrrghhhhhhh - Legs and Shoulders<br />
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Squats 3 sets - 110kg max set (8 reps)<br />
Weighted Lunges - 3 sets (15kgdumbells) - 8 reps<br />
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Seated Row - 3 sets (95kgs) - 8 reps<br />
Shoulder Dumbell Press (25kgs dumbells) - 8 reps<br />
Upright Rows - 45kg barbell - 3sets, 8 reps<br />
Later dumbell raises - 17.5kgs, 3 sets, 8 reps<br />
<br />
1km run<br />
<br />
Legs were fucked until this morning. Absolutely fucked. -
Monday - Chest Session and cardio<br />
<br />
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 />
<br />
1km run - 600m at a 4min Km pace.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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!