Fuller's Gym and Rugby Log
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[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) -
Of to the Grey hounds this evening so i can't get the usual Friday night training in. <br />
<br />
Went up last nigh instead just to keep things ticking over;<br />
<br />
Thursday - Mixed hotch potch did fuck all session<br />
<br />
4 sets of wide arm pull ups...<br />
Proper Bench for first time in ages....3 sets of 90kgs...... rubbish<br />
Non weighted dips - 3 sets of 13 reps..<br />
Bit of cycyling -
Ten mins in on Saturday.....sprinting after kick on a shit pitch, ran into a pot hole and thought i had broken my leg.<br />
<br />
Have torn ligaments in my ankle. Balloooned up now and is a nice shade of purple from toes to mid calf. <br />
<br />
Fucked.<br />
<br />
Another period of rehab awaits. -
[quote name='Fullermorg']<br />
Ten mins in on Saturday.....sprinting after kick on a shit pitch, ran into a pot hole and thought i had broken my leg.<br />
<br />
Have torn ligaments in my ankle. Balloooned up now and is a nice shade of purple from toes to mid calf. <br />
<br />
Fucked.<br />
<br />
Another period of rehab awaits.<br />
<br />
[/quote]<br />
<br />
Hard luck mate, that will slow down the training!<br />
<br />
Good luck with the rehab. -
Pics of injurt attached.<br />
<br />
Hoping not to be out more than 5 weeks. -
[quote name='Fullermorg']<br />
Pics of injurt attached.<br />
<br />
Hoping not to be out more than 5 weeks.<br />
<br />
<br />
[/quote]<br />
<br />
Good luck with that, I would get some physion on it the ultrasound always seems to help with severly bruised joints for me. -
Been a week or so after that injury now and i can't get the bastard to stop swelling....<br />
<br />
Still, undetered i can now hobble about and have been back in the gym....<br />
<br />
[b]Saturday - Shoudlers/Back[/b]<br />
<br />
4 sets wide arm pull ups<br />
3 sets shoulder press (smith) (interspersed each set with some more wide arm pull ups)<br />
3 sets of sitting cable row<br />
3 sets of shrugs<br />
3 sets of dumbell flys<br />
3 sets of upright row<br />
<br />
[b]Monday - Chest[/b]<br />
<br />
3 sets of sitting chest machine (busy gym so couldn;t get on smith)<br />
3 sets of weighted dips (10kg plate - 10 reps per time - stoked with that!)<br />
3 sets of smith incline press<br />
3 sets of pec dec<br />
3 sets of barbell front raise<br />
<br />
Getting back into it now....weight is up to 14 stone 11 pounds. -
[b]Wednesday - Shoulders/Back<br />
[/b]<br />
Wide arm pull ups - 3 sets<br />
Cable row - 3 sets (PB - 110kgs on machine, two slots from stacking the mutha)<br />
Sitting Dumbell shoulder press - 3 sets<br />
Dumbell shrugs - 3 sets<br />
Dumbell lateral flys - 3 sets -
[b]Saturday - Chest[/b]<br />
<br />
Weighted Dips (10kgs - PB 13 reps - then two more sets of 8)<br />
Incline Press Smith<br />
Dumbell Press<br />
Dumbell flys<br />
Chest Press machine<br />
Barbell front raise<br />
<br />
[b]Monday - Shoulders[/b]<br />
<br />
Quality session last night - am throwing more into gym work now as am still injured. Starting to see some ghradual imporvements after plateauing for most of the season.<br />
<br />
Wide Arms Pull Ups - 4 sets (PB - 8 reps - this is shit but it is taking me ages to improve...)<br />
Cable row - (PB - 1 block of stacking macine now at 120kgs)<br />
Dumbell Lateral Flys ( PB - 20kg dumbs)<br />
Dumbell shoudler press sitting 3 sets with 25kgs<br />
Dumbell shrugs - 3 sets with (20 reps per set) 35kg dumbs<br />
Upright rows - 3 sets<br />
Barbell Front raise - 3 sets<br />
Finish with a cheeky dips set (15 reps - non weighted) -
[b]Thurday - Chest - short session[/b]<br />
<br />
Got my gym partner back now after he has recoved enopugh from a broken back to start lifting a bit. Means i can get back into trying to lift decent weigh on bench. First non smith bench press i have done in a while last night, was pleasently suprised.<br />
<br />
Bench - 4 sets (max 100kgs)<br />
Incline Bench (Smith) - 3 sets (max 80kgs)<br />
Weighted Dips - 3 sets<br />
Pec Dec - 3 sets<br />
<br />
Weight is around 14 stone 11 pounds regularly now. Final push on 15stone when i can get the ole legs working again (ankle ligament injury is still fucked - swelling won't go down and its been 3 weeks now). -
[quote name='Fullermorg']<br />
[b]Thurday - Chest - short session[/b]<br />
<br />
Got my gym partner back now after he has recoved enopugh from a broken back to start lifting a bit. Means i can get back into trying to lift decent weigh on bench. First non smith bench press i have done in a while last night, was pleasently suprised.<br />
<br />
Bench - 4 sets (max 100kgs)<br />
Incline Bench (Smith) - 3 sets (max 80kgs)<br />
Weighted Dips - 3 sets<br />
Pec Dec - 3 sets<br />
<br />
Weight is around 14 stone 11 pounds regularly now. Final push on 15stone when i can get the ole legs working again (ankle ligament injury is still fucked - swelling won't go down and its been 3 weeks now).<br />
<br />
[/quote]<br />
[b]<br />
Sunday - Shoulders[/b]<br />
<br />
Friday night on piss till 3am, Sat 4am.....so wasn't in best ever shape for the gym session Sunday evening.<br />
<br />
Dumbell Shoulder Press sitting 4 sets - PB 27.5kg dumbs<br />
Dumbell lateral flys - 3 sets - PB - 20kg dumbs<br />
Upright rows - 3 sets<br />
Dumbell shrugs 3 sets (20 reps)<br />
<br />
Home and bed by 8pm. -
Haven't posted for over a week but have been pushing it at the gym (ankle is still fucked so have more time).<br />
<br />
Bench is coming back, managing a rep of 105kgs now and am sure it will push on from there. Want to be nudging 115-120 by summer.<br />
<br />
Posted a few PBs, most happy with weighted dips last night - increased weight to 15kgs hanging from belt and managed 3 sets fo 6 reps.<br />
<br />
Gonna start swimming this weekend as well so that i can halt the advance of teh love handles.<br />
<br />
Haven't run for 5 weeks now and have defo lost muscle from legs in that time.... so while i think the upper body has been chucking on weight, its being undermined by the legs going chicken like.<br />
<br />
Weight is consistently at 14 stone 11 pounds now. -
Chest session last night and kept up good progress with a couple of PBs<br />
<br />
Incline dumbell press - 35kg dumbs<br />
Weighted dips (3 sets of 5) with 15kg weight<br />
<br />
Happy with how things are progressing on weights front, but legs are wasting away! -
[quote name='Fullermorg']<br />
Chest session last night and kept up good progress with a couple of PBs<br />
<br />
Incline dumbell press - 35kg dumbs<br />
Weighted dips (3 sets of 5) with 15kg weight<br />
<br />
Happy with how things are progressing on weights front, but legs are wasting away!<br />
[/quote]<br />
<br />
Chest session on Monday and last night i ventured back up the club and pulled the boots on.<br />
<br />
The ankle is about 80% there now and i would normally give it a few more weeks......but i have a rugby tour this weekend and want to play some part more than running on with water.<br />
<br />
Ankle held up ok in a game of touch - albeit with heavy strapping. -
Just got back from tour. Have lost around 8 lbs. Look and feel skinny as fuck.<br />
<br />
Back to the gym and starting to think about next season. -
Shoulders last night:<br />
<br />
Wide arm pulls ups - 3 sets<br />
Sitting dumbell press - 4 sets<br />
Dumbell lateral flys - 3 sets<br />
Shrugs - 3 sets<br />
Upright Rows - 3 sets -
Had about a week break from the weights while away on tour and with other commitments and since last week have done a few weights sessions, particularly on chest and shoulders.<br />
<br />
Amazing, but did the same routine as usual and was in absolute bits! chets was wrecked over the weekend.<br />
<br />
Anyway, training partner is back at the gym now and in full flow so that means we are cracking into the bench press again, getting decent reps out of the 100kg bench now, so will be looking to push it up to 105/110kgs by the middle of April. <br />
<br />
Have begun strengthening the damaged ankle as well now and am running at a low pace relatively painfree on the treadmill. -
Am in the midst of a world class cold and it is royally fucking with my sleep patterns and weights....<br />
<br />
Last night dragged myself up gym and managed:<br />
<br />
Wide arm pull ups x 3 sets<br />
Lat machine x 3 sets<br />
Dumbell Shoudler press x 3 sets<br />
Dumbell lateral raises x 3 sets<br />
Shrugs x 3 sets<br />
<br />
Ran home from gym.... -
First team has won London North West 4 - the nose bleed inducing heights of London 3 await!<br />
<br />
The second team is in the Merit Cup semi final this weekend against Fullerians RFC 2nd XV.<br />
<br />
The Colts team is in the final of the Middelsex cup also.<br />
<br />
Made my comeback to training last night after 3 months out with torn ankle ligaments. Two seasons now have been wrecked by ankle injuiries - weak as piss!<br />
<br />
Was ok, came through it with no new injury etc... so i am chuffed. Shame there is only 1-2 more games left.