Fuller's Gym and Rugby Log

Fullermorg

Monday Night 
 
2km run at 4min km time for last 800 mins. Was blowing but i can feel the fitness building all the time. 
 
Then shoudlers 
 
Sitting row x 3 sets 
Shoulder Press x 3 sets 
Upright row x 3 sets 
Dumbell shrugs x 3 sets 
Dumbell lateral flys x 3 sets 
 
Weight has dropped to 14stone 7pounds now and i think that i where i'll keep it until the next off season. Was too heavy in teh beginning of teh season and was paying for it with poor fitness. Balance is much better now, but still have a crocked ankle. Reckon i am another 2 weeks from playing again, in which time i will try and get th fitness as good as i can get it with re-fucking teh ankle.

Fullermorg

Did not want to go to the gym at all last night. Cold, rainy, dark, had just eaten some food as i was starving..... 
 
Incline Smith Bench - x 3 sets 
Dumbell Press x 3 sets 
Weighted dips x 3 sets 
Dumbell flys x 3 sets 
Front barbell raise - 1 set to failure, new heavier weight 
Press machine x 3 sets 
Tri machine x 2 sets - final one to failure. 
 
Walked out of gym and it started pissing down. Wellied it home at a fair whack. 
 
Have had bad asthma since i was a kid, been on new medicine these past 2 weeks and it is like having new lungs. Running is easier and general every day life is easier. Fitness is starting to come on now as it is more enjoyable to run when you can breathe without wheezing.

Fullermorg

2km run, good pace, especially for last 700 metres. Wil up distance to 2.5km i think. Trying to get the balance right for fitness without starting to piss weight off. 
 
Leg Press x 3 sets 
 
Then shoulders 
 
Cable row - x 3 sets 
Lat pull downs - x 3 sets 
Shoulder Press machine - x 3 sets 
Upright rows - x 3 sets 
Lateral Dumbell raises - x 3 sets, last set to failure.

Fullermorg

Saturday 
 
2.5km run, 15.5km pace for the last 600m, i was blowing, blowing, blowing 
 
Chest 
 
Incline Smith Press - 4 sets 
Weighted Dips - 3 sets 
Pec Dec - 3 sets 
Front raises - 3 sets 
Press Macine - 3 sets

Fullermorg

Monday 
 
3 km run 
 
Shoulders 
 
Pull Ups - x 3 sets 
Cable row - x 3 sets 
Lat pull down - x 3 sets 
Shoulder Press Machine - x 3 sets 
Upright rows - x 3 sets 
Supersetting - Dumbell shrugs, lateral dumbell raise - this farking killed. 
 
 
Weight is at 14 stone 8 pounds. Fitness is coming on nicely now and have shed a load of fat from the mid riff. SHould be back playng in 2 weeks and will be able to tear arse round the place without feeling that i am gong to die.

Fullermorg

[b]Last Thursday[/b] 
 
Nipped up the gym at 6pm, got in an hour of chest and shoulders 
 
Then - went to Rugby training at 7.30pm, with new cushioned boots to see what i could handle....It turned out ok. Stopped after an hour and will build up training as i go along. 
 
[b]Sunday[/b] 
 
5km road and cross country run - running at sprint level for last 250m. Longest run so far.... 
 
HOWEVER - Am starting to shed a fair bt of weight. Need to find the right balance with building up fitness and maintaining weight. It is at 14stone 7pounds in my birthday suit and i want it to stay there but i also want to get the fitness up there as well.

Fullermorg

[b]Monday[/b] 
 
Smith Bench Press x 3 sets 
Smith Incline Bench Press x 3 sets 
Dumbell Flys x 3 sets 
Incline Dumbell Flys x 3 sets 
Dips (non weighted) x 2 sets 
 
Home.

Fullermorg

[b]Wednesday[/b] 
 
1km sprint - 3min, 20seconds - was absolutely fucking dying at the end of this. Getting funny looks from fellow gym users. 
 
Weights - Shoulders 
 
Wide Arm pull ups x 3 sets 
Barbell Shoudler Press (behind head) x 3 sets 
Cable Row x 3 sets (PB) 
Dumbell Shrugs x 3 sets 
Dumbell Lateral Flys x 3 sets 
Upright Rows x 3 sets 
 
Weight is 94kgs spot on.

Fullermorg

[b]Saturday[/b] 
 
Captained 2nd XV to a comprehensive win in merit game but neck injury to oppo 10 meant game was abandoned after 50 mins. 
 
 
[b]Sunday - Chest session[/b] 
 
Smith bench press x 3 sets (starting to feel strength coming back after no bench press since July) 
Weighetd Dips x 4 sets (5 reps each) 
Dumbell flys x 3 sets 
Barbell front raises x 3 sets

Fullermorg

[b]Tuesday[/b] 
 
Rugby training - good contact session, feeling the ache the day after, 
[b] 
Wednesday[/b] 
 
500m warm up jog 
1km -Â 3:56 
 
Wide arm pull ups x 3 sets 
Cable row x 3 sets 
Lat pull downs x 3 sets 
Shoulder Press machine x 3 sets 
Dumbell shrugs x 3 sets 
Upright rows x 3 sets 
Dumbell curls (when I got home watching Zulu) x 3 sets

Fullermorg

[b]Friday - cheeky chest session on a quiet night in[/b] 
 
Smith Bench Press x 3 sets 
Weighted Dips x 4 sets 
Incline Dumbell flys x 3 sets 
Front barbell raises x 3 sets 
 
Home 
 
[b]Saturday - game[/b] 
 
Won 19-15, scored a try but butchered a try scoring opp just before that. Almost won me "dick of the day" award. 
 
[b]Monday - Shoulder Session 
[/b] 
 
2.5km run - 12 mins. 
 
Wide Arm Pull Ups x 3 sets 
Shoulder Press (Smith) x 3 sets 
Cable Row x 3 sets 
Lat Pull Downs x 3 sets 
Dumbell Shrugs supersetted with lateral dumbell raises x 3 sets 
Upright Row - 2 sets 
 
 
Weight is now around 14 stone 10 pounds.

Fullermorg

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. 
 
In that period i went from 14stone 10lbs to 14 stone 2lbs. Awesome. 
 
Still managed a few gym visits though. 
 
[b]Thursday[/b] 
 
Wide Arm Pull Ups 
Dumbell Press 
Chest Machine 
 
[b]Saturday[/b] 
 
Wide Arm Pull Ups 
Weighted Dips 
Dumbell Shrugs 
Cable Row 
Lat Pull Downs 
Shoudler Press Machine 
 
Shoulders smashed the next day.

Fullermorg

After a good 4 days with a stomach virus and soem god old fashioned wasting away....i was back the gym last night: 
 
[b]Tuesday - Chest Session[/b] 
 
Wide Arm Pull Ups - 3 sets 
Pec Dec - 3 sets 
Dumbell Press - 3 sets 
Incline Dumbell Press - 3 sets 
Barbell Front Raises - 3 sets 
 
Easing my way back into it and the gym was rammo last night hence the big exercises were not included. 
 
Shoulder/Back session this eve.

Fullermorg

[b]Wednesday - Shoulder Session 
[/b] 
Wide Arm Pull Ups - 3 sets 
Shoulder Press (Smith Machine) x 3 sets 
Cable Row x 3 sets 
Dumbell Shrugs x 3 sets 
Dumbell Lateral Flys x 3 sets 
Upright Row - 2 sets

Fullermorg

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.... 
 
Totally, totally fucked. 
 
Aroudn 3 hours to top of a mountain in Scotland then aroun an hour decent on a specially designed downhill course. Was awesome.

Fullermorg

[b]Wednesday - Chest Session[/b] 
 
Always start each sesh off now (regardless of body part focus) with a set of wide arm pull ups. so 3 sets. 
Smith Bench - 3 sets (max - 90kgs - farkin shit!) 
Incline Smith - 3 sets (max 70kgs) 
Pec Dec - 3 sets 
Weighted Dips - 3 sets 
Barbel front raises - 3 sets 
 
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....

Fullermorg

[b]Friday - Shoulder Session[/b] 
 
4 sets of wide arm pull ups 
Shoulder Press _ Smith - 3 sets 
Dumbell Shrugs - 3 sets 
Upright Row - 2 sets 
 
Kept it short as i decided half way through that i wouldl make myself available for the game on Saturday. 
 
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.

Fullermorg

[b]Monday - Chest Session[/b] 
 
Wide Arm Pull Ups x 3 sets 
Bench Press (Smith) 95kgs max (slowly creeping back up) x 3 sets 
Incline Smith press - 75kgs max x 3 sets 
Dumbell flys (25kg dumbs) x 3 sets 
Dips (non weighted) x 3 sets

Fullermorg

[b]Thursday - Shoulder Session[/b] 
 
Wide Arm Pull Ups - 4 sets 
sitting cable row - 3 sets 
Dumbell Flys - 3 sets 
Dumbell shrugs - 3 sets 
 
[b]Friday afternoon - Chest Session[/b] (squeezed in a quick session as was going away for weekend) 
 
Dips - 4 sets 
Bench Press (Smith) - 3 sets 
Incline Bench (Smith) - 3 sets 
Dumbell Flys - 3 sets 
 
Two pretty short sessions but time is demanding!

Fullermorg

Got torn a new one in a game against UCS old boys second team this weekend. Fark they were good. 
 
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! 
 
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. 
 
[b]Friday - Shoulders[/b] 
 
Wide arm Pull Ups - 4 sets 
Shoudler Press (Smith) - 3 sets 
Sitting cable row - 3 sets (95kgs - new PB) 
Dumbell Shrugs supersetted with Upright rows - 3 sets

The Silver Fern

Fuller's Gym and Rugby Log