Fuller's Gym and Rugby Log
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[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 />
To the Googlemobile! -
[b]Thursday[/b]<br />
<br />
Training session cancelled due to pitch being totally fucked up and heavy rain meaning it will get worse if we clod around in it...<br />
<br />
4km run, including up a bastard of a hill called Bishop's Avenue.....bastard. -
Not so great weekend.<br />
<br />
Pumped up because of shite form in past couple of weeks. First 5 mins took bal on crash - bumped off 13, ran through12, 10 decided to tackle me high and his finger when right into my eye.....<br />
<br />
Had double vision, everything blurred if i moved my head etc... played on for another 10 mins and had to come off as i couldn't decide which ball to catch when it was coming towards me...<br />
<br />
FFS. -
[quote name='Fullermorg']<br />
Not so great weekend.<br />
<br />
Pumped up because of shite form in past couple of weeks. First 5 mins took bal on crash - bumped off 13, ran through12, 10 decided to tackle me high and his finger when right into my eye.....<br />
<br />
Had double vision, everything blurred if i moved my head etc... played on for another 10 mins and had to come off as i couldn't decide which ball to catch when it was coming towards me...<br />
<br />
FFS.<br />
[/quote]<br />
<br />
Has it come right yet, I caught a stray digit in the eye at a lineout a few weeks ago big scratch on my eye hurt for a few days but had cleared up by the next week. -
[quote name='mooshld']<br />
[quote name='Fullermorg']<br />
Not so great weekend.<br />
<br />
Pumped up because of shite form in past couple of weeks. First 5 mins took bal on crash - bumped off 13, ran through12, 10 decided to tackle me high and his finger when right into my eye.....<br />
<br />
Had double vision, everything blurred if i moved my head etc... played on for another 10 mins and had to come off as i couldn't decide which ball to catch when it was coming towards me...<br />
<br />
FFS.<br />
[/quote]<br />
<br />
Has it come right yet, I caught a stray digit in the eye at a lineout a few weeks ago big scratch on my eye hurt for a few days but had cleared up by the next week.<br />
<br />
<br />
[/quote]<br />
<br />
Bruising around the eye and still sore to touch the lids, eye ball is still completely bloodshot....but sight is absoluitely fine...no blurry vision anymore etc...<br />
<br />
Good news! -
[b]Tuesday - rugby training[/b]<br />
<br />
On astro, so got a good chance to get in loads of fitness etc... was good. Totally wrecked my legs and feet though.<br />
<br />
[b]Wednesday - Gym[/b]<br />
<br />
At last managed to get to the gym after wrk and other commitments had gotten in the way. Managed:<br />
<br />
3 sets wide arm pull ups<br />
3 sets of bencgh press<br />
3 sets of incline bench press<br />
3 sets weighted dips<br />
3 sets of sitting cable row<br />
3 sets of pec dec<br />
3 sets of barbell front raise.. -
[b]Friday - Shoulders[/b]<br />
<br />
4 sets wide arm pull ups<br />
3 sets sitting cable row<br />
3 sets machine pull downs<br />
3 sets machine shoulder press<br />
<br />
Didn't want to do too much with a game next morning.<br />
<br />
[b]Saturday - Match[/b]<br />
<br />
Played and scored in a winning match. Also much to my ebarassement, spilled ball over the line....excellent. -
[b]Monday - Mixed weights[/b]<br />
<br />
Bench Press (Smith) - 3 sets<br />
Incline Bench Press (Smith) - 3 sets<br />
Bike for 4km<br />
Squats (Smith) - 4 sets<br />
Close grip pull ups - 3 sets<br />
Barbell front raises - 3 sets<br />
Barbell curls - 3 sets<br />
Dips - 3 sets -
[b]Tuesday - rugby training[/b]<br />
<br />
Have an astro now so lots of fitness on a Monday - really good stuff<br />
[b]<br />
Wednesday - Shoudlers and Back[/b]<br />
<br />
3 sets - Wide arm Pull Ups<br />
3 sets - Shoudler Press (behind neck)<br />
3 sets - Shrugs<br />
3 sets - lateral raises<br />
3 sets - Upright rows<br />
3 sets - Shoudler Press (in front of neck)
