Fuller's Gym and Rugby Log
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[b]Saturday[/b]<br />
<br />
Captained 2nd XV to a comprehensive win in merit game but neck injury to oppo 10 meant game was abandoned after 50 mins.<br />
<br />
<br />
[b]Sunday - Chest session[/b]<br />
<br />
Smith bench press x 3 sets (starting to feel strength coming back after no bench press since July)<br />
Weighetd Dips x 4 sets (5 reps each)<br />
Dumbell flys x 3 sets<br />
Barbell front raises x 3 sets -
[b]Tuesday[/b]<br />
<br />
Rugby training - good contact session, feeling the ache the day after,<br />
[b]<br />
Wednesday[/b]<br />
<br />
500m warm up jog<br />
1km -Â 3:56<br />
<br />
Wide arm pull ups x 3 sets<br />
Cable row x 3 sets<br />
Lat pull downs x 3 sets<br />
Shoulder Press machine x 3 sets<br />
Dumbell shrugs x 3 sets<br />
Upright rows x 3 sets<br />
Dumbell curls (when I got home watching Zulu) x 3 sets -
[b]Friday - cheeky chest session on a quiet night in[/b]<br />
<br />
Smith Bench Press x 3 sets<br />
Weighted Dips x 4 sets<br />
Incline Dumbell flys x 3 sets<br />
Front barbell raises x 3 sets<br />
<br />
Home<br />
<br />
[b]Saturday - game[/b]<br />
<br />
Won 19-15, scored a try but butchered a try scoring opp just before that. Almost won me "dick of the day" award.<br />
<br />
[b]Monday - Shoulder Session<br />
[/b]<br />
<br />
2.5km run - 12 mins.<br />
<br />
Wide Arm Pull Ups x 3 sets<br />
Shoulder Press (Smith) x 3 sets<br />
Cable Row x 3 sets<br />
Lat Pull Downs x 3 sets<br />
Dumbell Shrugs supersetted with lateral dumbell raises x 3 sets<br />
Upright Row - 2 sets<br />
<br />
<br />
Weight is now around 14 stone 10 pounds. -
Thursday....came down with the dreaded lurgy ish thing. I have been shitting through the eye of a needle since Thursday 2pm, and now it is Monday 2pm almost. Still not right.<br />
<br />
In that period i went from 14stone 10lbs to 14 stone 2lbs. Awesome. <br />
<br />
Still managed a few gym visits though.<br />
<br />
[b]Thursday[/b]<br />
<br />
Wide Arm Pull Ups<br />
Dumbell Press<br />
Chest Machine<br />
<br />
[b]Saturday[/b]<br />
<br />
Wide Arm Pull Ups<br />
Weighted Dips<br />
Dumbell Shrugs<br />
Cable Row<br />
Lat Pull Downs<br />
Shoudler Press Machine<br />
<br />
Shoulders smashed the next day. -
After a good 4 days with a stomach virus and soem god old fashioned wasting away....i was back the gym last night:<br />
<br />
[b]Tuesday - Chest Session[/b]<br />
<br />
Wide Arm Pull Ups - 3 sets<br />
Pec Dec - 3 sets<br />
Dumbell Press - 3 sets<br />
Incline Dumbell Press - 3 sets<br />
Barbell Front Raises - 3 sets<br />
<br />
Easing my way back into it and the gym was rammo last night hence the big exercises were not included.<br />
<br />
Shoulder/Back session this eve. -
[b]Wednesday - Shoulder Session<br />
[/b]<br />
Wide Arm Pull Ups - 3 sets<br />
Shoulder Press (Smith Machine) x 3 sets<br />
Cable Row x 3 sets<br />
Dumbell Shrugs x 3 sets<br />
Dumbell Lateral Flys x 3 sets<br />
Upright Row - 2 sets -
No real weights for me these past few days as i was on a stag do. Part of it was around 4 hours mountain biking....<br />
<br />
Totally, totally fucked.<br />
<br />
Aroudn 3 hours to top of a mountain in Scotland then aroun an hour decent on a specially designed downhill course. Was awesome. -
[b]Wednesday - Chest Session[/b]<br />
<br />
Always start each sesh off now (regardless of body part focus) with a set of wide arm pull ups. so 3 sets.<br />
Smith Bench - 3 sets (max - 90kgs - farkin shit!)<br />
Incline Smith - 3 sets (max 70kgs)<br />
Pec Dec - 3 sets<br />
Weighted Dips - 3 sets<br />
Barbel front raises - 3 sets<br />
<br />
Feels like i am starting again after a shitty couple of weeks with work. Back doing bench now consistentky for first time in months - hope to get bak to pushing some better weights.... -
[b]Friday - Shoulder Session[/b]<br />
<br />
4 sets of wide arm pull ups<br />
Shoulder Press _ Smith - 3 sets<br />
Dumbell Shrugs - 3 sets<br />
Upright Row - 2 sets<br />
<br />
Kept it short as i decided half way through that i wouldl make myself available for the game on Saturday.<br />
<br />
First game back in 3 weeks on Sat - played as wing on the coldest day i can remember, knocked on like a complete mo fo every chance i got. -
[b]Monday - Chest Session[/b]<br />
<br />
Wide Arm Pull Ups x 3 sets<br />
Bench Press (Smith) 95kgs max (slowly creeping back up) x 3 sets<br />
Incline Smith press - 75kgs max x 3 sets<br />
Dumbell flys (25kg dumbs) x 3 sets<br />
Dips (non weighted) x 3 sets -
[b]Thursday - Shoulder Session[/b]<br />
<br />
Wide Arm Pull Ups - 4 sets<br />
sitting cable row - 3 sets<br />
Dumbell Flys - 3 sets<br />
Dumbell shrugs - 3 sets<br />
<br />
[b]Friday afternoon - Chest Session[/b] (squeezed in a quick session as was going away for weekend)<br />
<br />
Dips - 4 sets<br />
Bench Press (Smith) - 3 sets<br />
Incline Bench (Smith) - 3 sets<br />
Dumbell Flys - 3 sets<br />
<br />
Two pretty short sessions but time is demanding! -
Got torn a new one in a game against UCS old boys second team this weekend. Fark they were good.<br />
<br />
Scored a wonder try from my own half, had to reach out at the end and plant the ball on the line. Got up to walk back and take the conversion only to find that their players were claiming i had come up short.....ref believed them and let play continue! cnts!<br />
<br />
Struggling to get any quality time with the gym (and GF) at the moment due to Christmas events and work. THis week is looking the same with only Tuesday available for a gym sesh.<br />
<br />
[b]Friday - Shoulders[/b]<br />
<br />
Wide arm Pull Ups - 4 sets<br />
Shoudler Press (Smith) - 3 sets<br />
Sitting cable row - 3 sets (95kgs - new PB)<br />
Dumbell Shrugs supersetted with Upright rows - 3 sets -
Tuesday - Shoulders<br />
<br />
Tweaked my chest when doing push ups the previous week so another shoudler sesion ensued.<br />
<br />
Wide Arm Pulls ups - 3 sets<br />
Shoulder Press (Smith) - 3 sets<br />
Wide Arm pull ups - 1 set<br />
Sitting cable row - 3 sets<br />
Lat pull down machine - 3 sets<br />
Wide Arm pull ups - 1 set<br />
Dumbell Shrugs - 3 sets -
Christmas - tried to fit in a decent amount of sessions either at the gym, local municipal leisure centres or own body weight stuff at home.<br />
<br />
Also, tried to fit in as much cardio as i could, including runs, touch games and the odd game of squash.<br />
<br />
Got the BP back up to 100kgs which is nice.<br />
<br />
New Years Resolutions in terms of rugby/gymming are:<br />
<br />
Get fitness up to a good level<br />
Get weight up to 15 stone and maintain<br />
Get serious on leg weights<br />
Get Bench up to 120kgs by the end of the year. -
[b]Wednesday - Chest session[/b] (while feeling rough)<br />
<br />
Bench Press (Smith) x 3 sets (max 100kg)<br />
Incline Bench (Smith) x 3 sets<br />
Weighted dips x 3 sets<br />
Pec Dec x 3 sets<br />
<br />
Went home before i shat my pants. -
Goling for new sytructure to week now:<br />
<br />
I can't run outside of training really as i have a recurring mysterious injury to my lower left leg that i picked up on tour last year. Was serious bleeding insoide the leg which could only be halted by having it elevated for around 4 weeks. So am trying to get fit without the running (more rowing and cycling will ensue)<br />
<br />
Monday - Legs and Arms (bit of cardio thrown in on bike)<br />
Tuesday - Rugby Training<br />
Wednesday - Chest (bit of cardio thrown in on rower)<br />
Thursday - Rugby Training<br />
Friday - Shoulders/Back<br />
Saturday - Rugby Match<br />
Sunday - Rest<br />
<br />
Last night......gym full of fluffybunnies having a go at their new years resolution and taking up all the fluffybunny space. Sooner they all fuck off and go back to being fat lazy fluffybunnies the better. Pieced what i could together...<br />
<br />
Wide Arm pull ups x 3<br />
Bike for 6k on a hilly setting<br />
Leg Press - 4 sets<br />
Leg Curl - 4 sets<br />
Tricep macine - 3 sets<br />
Tricep rope pull downs - 3 sets<br />
Preacher Curl machine - 3 sets<br />
<br />
Home - feeling fucked off. -
Playing like an absolute bitch at the moment. Playing at 13 and making breaks but cannot seem to capitalise on them. Confidence is down in the dumps....coupled with that weight has dropped recently as i haven't been able to get to the gym much at all.<br />
<br />
This week though:<br />
<br />
[b]Monday - Legs and Arms[/b]<br />
<br />
20 mins on bike<br />
4 sets leg press<br />
3 sets lunges<br />
3 sets leg curl<br />
3 sets tricep machine<br />
3 sets rope tri pull down<br />
3 sets Dumbell Curl<br />
3 sets pull ups<br />
<br />
[b]Wednesday = Shoulders[/b]<br />
<br />
4 sets wide arm pull ups<br />
3 sets Shoulder Press<br />
3 sets sitting cable row (PB)<br />
3 sets dumbell shrugs<br />
3 sets dumbell lateral flys<br />
3 sets of dips -
[quote name='Red Beard']<br />
Have you ever tried Cleans or Clean and Presses or One Arm DB Jerks bro? Most awesome FB compund strength and power exercise for rugby ever.<br />
[/quote]<br />
<br />
Nope, never done then. Will have investigate now. <br />
<br />
Am aware that i have been missing out the really big strength builders in the past (due to gym rules and lack of proper equipment more than anything) so no deads and not much real squatting.....<br />
<br />
Cleans...<br />
Clean and Presses..<br />
One Arm DB Jerks..<br />
<br />
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