Fuller's Gym and Rugby Log
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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 />
<br />
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=';)' /> -
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 />
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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! -
[quote name='Fullermorg']<br />
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 />
<br />
Gym this eve on a Friday night though. Commitment!<br />
[/quote]<br />
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:nta Are you making sure you stretch before and after. I'm finding with my wonky ankle that if I do my warmup and warmdown consistently I recover a LOT better. -
[quote name='NTA']<br />
[quote name='Fullermorg']<br />
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 />
<br />
Gym this eve on a Friday night though. Commitment!<br />
[/quote]<br />
<br />
:nta Are you making sure you stretch before and after. I'm finding with my wonky ankle that if I do my warmup and warmdown consistently I recover a LOT better.<br />
[/quote]<br />
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Couple of seperate problems are the ligament damage to the ankle, its not 100% but i can run on it now and it takes time to become walkable on once i have played. Stretching won't do that much for it.<br />
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I am getting really, really tight calves though as soon as i start running. I think i'll up the stretching on that big time as it can be bloody debilitating.<br />
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Another pre-season warm up tomorrow. Against another Irish touring team. Starting at 13 my preferred position so i am looking forward to it. -
Get hold of some magnesium supplements if you can - they helped my tight calves at the start of the season. <br />
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Also concentrate on using your quads when running - you might find (as I think Kirwan and I have) that you're running almost entirely with your calves! While it might feel easy you'll suffer long-term. If you know a bio-mechanics type ask them. -
[quote name='NTA']<br />
Get hold of some magnesium supplements if you can - they helped my tight calves at the start of the season. <br />
<br />
<br />
Also concentrate on using your quads when running - you might find (as I think Kirwan and I have) that you're running almost entirely with your calves! While it might feel easy you'll suffer long-term. If you know a bio-mechanics type ask them.<br />
[/quote]<br />
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Will try this, cheers for the advice.<br />
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Played another game this weekend, lasted 55 mins, fitness felt better although it was hard work, but running alomng after a kicked ball and the ankle went again. No warning, no twinge just boof!<br />
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Have been icing it all weekend, hopefully its not as bad as it was in January. So fucked off though its not true, thought i had put 6 months of injury crap behind me... -
Chest session last night - possibly last one before i go on hols to Barcelona....<br />
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Dips (weighted with 10kg plate) - 3 sets<br />
Dumbell Press (35kg) - 3 sets<br />
Dumbell Flys (20kg) - 3 sets<br />
Barbell Front Raises (25kgs) - 3 sets<br />
Incline Dumbell Press (30kg) - 3 sets<br />
Incline Dumbell Flys (15kgs) - 3 sets<br />
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100 sit ups<br />
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Chest is in pieces today. -
[quote name='dK']<br />
Have you had your back checked? If this is out of kilter and can effect your legs<br />
[/quote]<br />
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Its a ligament problem in the ankle mate, had an MRI scan and i have messed up the Deltoid ligament, have tendonitis where the achilles inserts, also strained the ATFL ligament, all from one game in January. -
[quote name='Fullermorg']<br />
Its a ligament problem in the ankle mate, had an MRI scan and i have messed up the Deltoid ligament, have tendonitis where the achilles inserts, also strained the ATFL ligament, all from one game in January. <br />
[/quote]<br />
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There's your problem: playing in summer you silly git :whistle: -
Uhhhhhhhhhhhh First gym session in a week or so since i have been away in overrated Barcelona....<br />
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Chest and Tri - had zero energy, and very little drive, stayed and completed proper session but wavered looking at the exit signs a few times. So tired.<br />
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5 min row warm up<br />
3 sets - Dumbell Chest Press - 35kg dumbs<br />
3 sets - Dumbell Flys - 20kg dumbs<br />
3 sets - Incline Dumbell Chest Press - 30kg dumbs<br />
3 sets - Incline Flys - 17.5kg dumbs<br />
3 sets - Front barbell raises - 25kg weight<br />
3 sets - Tricep machine<br />
3 sets - Cable pull downs<br />
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Weight is down to 14stone 11 pounds now from 15 stone about 4 weeks ago. Have been running/rowing and playing up to injury a week or so ago and it has eaten up some of the fat!<br />
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Before i went away last Tuesday (week ago) i did a shoulder session but started it with interval session on the rower, was class and smashed me up.<br />
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1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
3 min rest<br />
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Repeat twice more. Then shoulder session afterwards. Fucked. -
[quote name='Fullermorg']<br />
Before i went away last Tuesday (week ago) i did a shoulder session but started it with interval session on the rower, was class and smashed me up.<br />
<br />
1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
1 min rest<br />
1 min 100% max row<br />
3 min rest<br />
<br />
Repeat twice more. Then shoulder session afterwards. Fucked.<br />
<br />
[/quote]<br />
Yeah I've been doing a lot of intervals recently... it can totally destroy you<br />
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Doing stuff like 1min/1min or 30sec/30secs for 20-30mins -
Duluth - here's a killer...<br />
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20 minutes rowing...<br />
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First 2 minutes warm up. Then, 4 sections of 4 miunutes rowing <br />
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First minute 80 %<br />
Second minute 85%<br />
Third minute 90%<br />
Fourth minute 95%<br />
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On the last leg, after the 95, go for 100% - that will be the 19th minute of rowing. 20th minute, cool down.<br />
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Prop Cyril been doing that, and it is hard, but loving it.<br />
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His 500 splits for each of those 4 minute bits. 2:15 2:10 2:05 2:00. Then 1:55 for the last 100 percenter. The 2:15 will feel tooo easy to start wtih, but harder by teh 4th cycle of intensity!!<br />
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Just guidelines there though, as Prop Cyril is NOT fit yet!! I was rowing that with my 100% row at 1:40. but hurts too much to do too often!! -
2:00, 1:55, 1:50, 1;45.<br />
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It is the body for like programme aerobic bit - 3 days a week you do this, and 3 days a week weights. and one day a week you wonder why... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':blink:' /> -
Friday Night - Shoudler session<br />
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1K row warm up<br />
3 sets of pull ups, wider arm/tilted - rubbish.<br />
3 sets Dumbell shoulder press - 25kgs<br />
3 sets Dumbell shrugs - 35kg dumbs<br />
3 sets of Dumbell flys - 17.5kgs<br />
3 sets of Upright rows - 17.5kgs<br />
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Sat Morning - Chest and Legs<br />
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1k run warm up - slow as am rehabbing the ankle<br />
3 sets Smith Machien Squats - 100kg max<br />
3 sets dumbell press - 35kg dumbs<br />
3 sets flat dumbell flys - 22.5kgs<br />
3 sets incline dumbell press - 32.5kgs<br />
3 sets incline flys - 20kgs<br />
3 sets Barbell Front Raises - 25kg barbell<br />
500m quicker run warm down -
Ankle rehabbing. Fucked it up again 2 weeks ago and after icing for a few days and resting i have been back on the rehabbing.<br />
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Genrally a few times a day i will be doing:<br />
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x5 Standing on folded over pillow, on bad leg and balancing for as long as i can.<br />
x 10 standing on folded over pillow, on bad leg, with eyes closed! for as long as i can<br />
50 reps - theraband (big eleastoic band) hooked ever foot and held at other end at waist level, extending foot against the tension<br />
20 reps - theraband, one end hooked under a chair leg, the other around the foot, moving it sideways
