Fuller's Gym and Rugby Log
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Duluth - here's a killer...<br />
<br />
20 minutes rowing...<br />
<br />
First 2 minutes warm up. Then, 4 sections of 4 miunutes rowing <br />
<br />
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 />
<br />
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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<br />
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 />
<br />
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 -
Decided on impulse to ditch the gym session planned last night and go and take part in rugby training. Did it wearing my Nike Airs to try and give some cushioning to the joint. Last an hour or so and then called it a day so as not to push it.<br />
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Weights session this eve. -
[quote name='Fullermorg']<br />
Decided on impulse to ditch the gym session planned last night and go and take part in rugby training. Did it wearing my Nike Airs to try and give some cushioning to the joint. Last an hour or so and then called it a day so as not to push it.<br />
<br />
Weights session this eve.<br />
[/quote]<br />
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Only going to manag one weights session this week due to rugby training and a game on Sat so tried to fit in as much as i could last night:<br />
<br />
500m row<br />
Dumbell Press<br />
Dumbell Fly<br />
Incline Dumbell Press<br />
Front Raise Barbells<br />
Dumbell Shrugs<br />
Tricep Machine<br />
Rope Pull downs (tri's)<br />
<br />
Home -
Rugby training last night. Ankle held up well and i am playing 13 for the reserve/2nd team tomorrow in the first league game of the season.<br />
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Looking forward to it, but not the lack of fitness that will kick in after 5 mins.<br />
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Weight has dropped to abouyt 14stone 10 at the moment and i think i'll try and maintain it there until next season's pre-season. -
First night back in the gym last night after a testing week.<br />
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Played first competitive game of the season on Sat and got beat in the last 15 mins by a much bigger side/pack against Hampstead RFC. But came through well and the ankle was fine.<br />
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Then have been down in the Lab conference....so last night was first night back in although i have been doing own body weight stuff while away and weights at home etc...<br />
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500m row warm up<br />
Sitting row, 3 sets, 10 reps<br />
Pull downs, 3 sets, 10 reps<br />
Shoulder Press machin, 3 sets, 10 reps<br />
Dumbell Shrugs, 3 sets, 15 reps<br />
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Dash to the loo to be ill, then home and early to bed.<br />
<br />
Got rugby training this eve. Getting harder and harder to keep the gym work up there at the moment. Considering slipping a session in on Friday night, even though have a game the next day. -
Last night rugby, then some dumbell curls when i got home. Gonna mince up the gym i think thius evening for a little chest session.
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Gym session on Friday nibght - Chest<br />
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Dumbell Press - 3 sets<br />
Incline Dumbell Press - 3 sets<br />
Dips (non weighted) - 3 sets<br />
Pec Deck - 3 sets<br />
Tri Rope pull downs - 3s ets<br />
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Shit session, have a cold and had nothing, plus had a game the next day.<br />
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Game on Sat, played 13, scored two tries, set up a few others to beat a bum team from Stevenage 62-12.<br />
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Still got the cold and still feel like shit. -
Legs and Shoulder session last night. Still struggling with a cold so not got a whole lot of energy to blast my way through a gym sesh.<br />
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Squats (Smith) - 4 sets, max lift 100kgs (piss poor but i have nowt in the tank at present)<br />
Weighted lunges - 2 sets<br />
Lat Machine - 3 sets<br />
Pull down machine - 3 sets<br />
Dumbell Shrugs - 3 sets<br />
Dumbell shoulder press - 3 sets<br />
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Not happy with how weights are going at all at the moment, am trianing on my own and am shagged from rugby matches and twice weekly training. As i was injured so long i was used to doing 5 sessions a week at gym and having 100% energy for them all, n ow i am down to 3 times a week and don't feel i am getting same quality from work outs. -
maybe ditch the leg workouts - with all the running, you may be over doing it there.<br />
<br />
Try this upperbody workout twice a week - RB will recognise it...<br />
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Bodyparts to do - Chest / Back / SHoulders / Triceps / Biceps/<br />
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Sets and reps for each bodypart trained/ 12 10 8 6 12/12. Pick one exercise for the 12, 10, 8, 6 12, and then superset that last 12 with a second exercise for that body part.<br />
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For example. Bench press 12x80 10x90 8x95 6x100 12x80 and superset that last 12 with say 12 incline flies.<br />
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A minute rest between sets, and 2 minutes between bodyparts.<br />
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I have been doing this for the last couple of weeks, and it is pretty good - intense if you push yourself.<br />
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just a thought anyway!! -
[quote name='BartMan']<br />
maybe ditch the leg workouts - with all the running, you may be over doing it there.<br />
<br />
Try this upperbody workout twice a week - RB will recognise it...<br />
<br />
Bodyparts to do - Chest / Back / SHoulders / Triceps / Biceps/<br />
<br />
Sets and reps for each bodypart trained/ 12 10 8 6 12/12. Pick one exercise for the 12, 10, 8, 6 12, and then superset that last 12 with a second exercise for that body part.<br />
<br />
For example. Bench press 12x80 10x90 8x95 6x100 12x80 and superset that last 12 with say 12 incline flies.<br />
<br />
A minute rest between sets, and 2 minutes between bodyparts.<br />
<br />
I have been doing this for the last couple of weeks, and it is pretty good - intense if you push yourself.<br />
<br />
just a thought anyway!!<br />
<br />
<br />
[/quote]<br />
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This looks interesting. Now i am down to 3 sessions a week i don't have the luxury of concentrating on specific bodyparts. Need to mix things up to keep the interest going i reckon. -
Periodisation is what you need to be doing. Seems you are overtraining. The weights etc you are doing are more for off-preseason strength and size. A bit pressed for time presently, but will dig up an article for you that structures the years training quite nicely and focusses on the specifics of rugby.
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[quote name='Stagger Lee']<br />
Periodisation is what you need to be doing. Seems you are overtraining. The weights etc you are doing are more for off-preseason strength and size. A bit pressed for time presently, but will dig up an article for you that structures the years training quite nicely and focusses on the specifics of rugby. <br />
[/quote]<br />
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Would appreciate that. Cheers. -
After two consecutive games and numerous training sessions i thought by ankle troubles were behind me!.....<br />
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Little did i know that at the end of the session last night, doing nothing more than joggig along, i hurt my ankle ligament again. Out for two weeks or so. Again. -
Saturday.....Chest<br />
<br />
Incline Smith Press - 4 sets<br />
Dumbell Press - 3 sets<br />
Weighted dips - 3 sets<br />
Dumbell flys - 3 sets<br />
Barbell front raises - 3 sets<br />
Tricep pull downs - 3 sets<br />
<br />
Sunday....Shoulders and fitness<br />
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Rowing interval training - 10 mins, 1 min flat out,1 min rest.<br />
Dumbell shoulder press - 3 sets<br />
Upright rows - 3 sets<br />
Dumbell side raises - 3 sets<br />
Dumbell shrugs - 3 sets<br />
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This Eve......legs and arms (with a cheeky bit of chest thrown in)<br />
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Weight has dropped since starting back at rugby from around 15 stone down to 14 stone 7 but i've been fecking ill in that time too. Have a few weeks off rugby at the mo due to injury so hopefully i trigger a bit of muscle gain again. -
Legs didn't happen last night, but will this eve.<br />
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Cycloin Interval session, 1 min flat out, 1 min slower for 10 mins.<br />
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Chest session<br />
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Dumbell Press - 3 sets<br />
Weighted Dips - 3 sets<br />
Pec Dec - 3 sets<br />
Chest Press machine - 3 sets maxed it<br />
Tricep rope pull down - 3 sets -
Ankle rehabbing continues, will be back at rugby next week i hope. Wanted to get the anjle moving so thought a gentle leg session might be in order.<br />
<br />
1km run on treadmill, took 10 mins but good to be back running.<br />
Smith Squats - 3 sets<br />
Leg Curl - 3 sets<br />
Leg press - 3 sets
