Fuller's Gym and Rugby Log
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Still farked from the back and shoulder sesh on Monday but i minced up the gym anyway for the regular chest session.<br />
<br />
(Ankle feels a bit better and have MRI scan for Sunday now so hoipefully i can get it diagnosed and working towrds being able to run and play soon)<br />
<br />
Anyways......<br />
<br />
3 sets of dumbell press, 10 reps with 35kg bells - want to go up but they don't have heavier bells in the gym, which is a pisser.<br />
1 set of 60kg press as many as i could do - 27 reps (weak!)<br />
2 sets of incline smith - 80kg<br />
2 sets of weighted dips (10kg plate) - 4 reps each!<br />
1 set of non weighted dips - 10 reps<br />
3 sets of pec dec - 80kg <br />
3 sets of front barbell raises - 30kg<br />
Finished on press ups to failure - 28<br />
<br />
Was blowing at the end of the session. -
Had the MRI Scan on the ankle on Sunday, so hopefully i can hvae some idea what is wromng with the ankle in teh next few weeks. We shall see!<br />
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Back to teh weights:<br />
<br />
Saturday - Shoulder Session<br />
<br />
warm up row<br />
Seated row cables 3 sets - 90kgs<br />
Lat pull downs 3 sets - 80kgs<br />
Shoulder Press macine 3 sets<br />
Upright Row barbell - 3 sets - 40kgs<br />
Dumbell Shrugs 3 sets (15 reps) 35kg bells<br />
Dumbell lateral raises 3 sets - 17.5kg bells<br />
Tricep machine 3 sets - stacked<br />
<br />
<br />
Sunday - Chest Session<br />
<br />
Hard session because i had nothing in the tank, didn't want to be there etc....<br />
<br />
Incline Bench Press 80kg supersettted with Dumbell flys (20kg bells) x 3 sets<br />
Weighted Dips x 3 sets (10kg plate) 5 reps in a set (wrecked me)<br />
Barbell Front Raises x 3 sets - 30kg barbell -
Went to the rugby club last night for a physio session.<br />
<br />
Went a bit early to chew the cud with the boys and to have a small jog. They started to play touch and the temptation was too much! started playing a bit, then saw a gap and tried to take it, putting the pedal to the metal and...........<br />
<br />
No pain!<br />
<br />
Was running on the ball of the right foot really and not pushing the heel to the floor too much but making repeated sprints and i doidn't get pain in the problem area. Didn't push it too much, went into teh physio and she went to work on it for about 40 minutes deep massaging the ligament, with much pain but this morning feels better. Will give it another week of exercises that i have been given and see where i am next Tuesday.<br />
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By the time this was done there was no time for the gym, and this week i have work events in the evenings befoe a weekend away whch is a right pain in the ass.<br />
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Did some dumbell shoulder press at home that night and dumbell lateral flys but nowt more.<br />
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Still am buzzing (cautiously) that there appears to be some light at the end of a 7 month tunnel. -
Am going to try the unthinkable - going to the gym in the morning before work....<br />
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The next week and a half are so busy work wise that i have no opportunity to hit the gym. Massively frustrating and this despicable option is the only one left. -
[quote name='BartMan']<br />
it sucks gym in the morning, but once it is done, it is great!!<br />
[/quote]<br />
<br />
Even thinking about it is making me feel sick...will start from Monday. -
[quote name='Fullermorg']<br />
[quote name='BartMan']<br />
it sucks gym in the morning, but once it is done, it is great!!<br />
[/quote]<br />
<br />
Even thinking about it is making me feel sick...will start from Monday.<br />
[/quote]<br />
<br />
Set the alarm for 6.10am this morning, kit was packed ready next to bed......turned alarm off and went back to sleep.<br />
<br />
Bastard. Doesn't help if you have been on the gas the night before mind. -
Cancelled a work event yesteray evening and made it to teh gym for teh first time in 8 days or so. Had been doing some stuff in the house when i had time but its not the same.<br />
<br />
[b]Chest Session:[/b]<br />
<br />
Dumbell Press x 3 sets (35kg)<br />
Incline Smith Press x 3 sets (80kgs)<br />
Weighted dips (10kg plate) x 3 sets (8 reps, 6 reps, 5 reps)<br />
Front barbell raises x 3 sets (30kgs)<br />
Pec Dec x 3 sets (80kgs)<br />
<br />
Tricep machine (stacked) and Tricep pull downs (35kgs) supersetted. (Was smashed!)<br />
<br />
Running Machine - 1km - Going to be adding this onto each training session as i am getting to be a fat bastard around the midriff and the ankle is now sorted. -
Fuckin Yes!!!!<br />
<br />
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 />
<br />
[b]Friday - Shoulders and Legs[/b]<br />
<br />
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 />
<br />
[b]Sat - Chest[/b]<br />
<br />
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 />
<br />
[b]Sunday - Arms and Cardio[/b]<br />
<br />
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 />
<br />
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 />
<br />
Squats 3 sets - 110kg max set (8 reps)<br />
Weighted Lunges - 3 sets (15kgdumbells) - 8 reps<br />
<br />
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 />
<br />
Good session and the first one where i can feel some base fitness developing.<br />
<br />
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 />
<br />
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 />
<br />
Tuesday and Thursday it is rugby training<br />
Sat is a game<br />
Sunday is generally recovery.<br />
<br />
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 />
<br />
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 />
<br />
Getting a proper pair of running shoes on Sat though so will be looking to get into it properly then. I fuckin hate running.
