Fuller's Gym and Rugby Log
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[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. -
Two training sessions over the weekend. <br />
[b]<br />
Friday Night[/b]<br />
<br />
Bench press<br />
Incline Bench<br />
Weighted dips<br />
Flys<br />
Barbell Front raises<br />
80 crunches<br />
[b]<br />
Sunday Arvo[/b]<br />
<br />
Wide Arm pull ups<br />
Smith machine shoulder press<br />
Barbell Shrugs<br />
Lateral flys<br />
2km run.<br />
<br />
Bringing in a dedicated legs and arms session from now on as the season has ended. -
Been a bit quiet lately as i have been away on hols and off work. Not been in the gym for around 3 weeks with the end of the season but now it is the start of pre-season time.....<br />
<br />
First session in gym last night (chest) and i am fucking pieces today.<br />
<br />
Just put an order of Maximuscle Cyclone in....<br />
<br />
Touch rugby in Regents park on Wednesdays....<br />
<br />
Gym and running throughout the week...<br />
<br />
Will keep anyone vaguely interested posted.<br />
<br />
Still a midfield back, weight still at 14stone 10 pounds (93-4kgs). Looking to add around 3 kgs over the summer and get properly fit. -
[quote name='Bones']<br />
Maximuscle cyclone - what is that mate?<br />
[/quote]<br />
<br />
Another supplement but one that makes life a bit simpler. I have for the past year or so used Creatine tabs and fish oil capsules. Result has been ok, have put on a fair degree of weight etc.... tried whey protein etc... and while i found some positve results its a fucking pain mixing it with milk etc....and so stopped.<br />
<br />
Cyclone combines whey, creatine, glutamine and a few other bits and bobs (see below) in one drink, it mixes with water and you don't need a blender (big reason why i chose it).<br />
<br />
Key Ingredients<br />
<br />
  * 60g of protein - virtually zero lactose<br />
  * 10g of creatine and 10g of glutamine peptides<br />
  * 80mg of Beta-Ecdysterone (Suma)<br />
  * 3000mg of HMB™ (Enzymatic Metabolites of Leucine)<br />
  * Contains Nitrogain™ (a power blend of: Taurine, NAC, Chromium Polynicotinate and Orotic acid) -
First of the legs and arms session last night. Legs are pathetically weak....<br />
<br />
Went to jelly within 5 mins.<br />
<br />
Squats on Smith machine -Â 4 sets - max lift was 6 reps of 90kgs - CRAP!!!!!!!<br />
Leg curl - 3 sets<br />
Lunges - unweighted!!!!!<br />
<br />
Legs were in bits - expecting some decent gains here in the coming 10 weeks. -
[quote name='Bones']<br />
Might give it a bash, expensive? Know if the creatine is ph stable?<br />
[/quote]<br />
<br />
No idea on the creatine ph thingy, nor even what it means. <br />
<br />
Might be a little more expensive than just a whey supplement etc...but reckon convenience is worth it. Not much in it i guess. -
[quote name='Fullermorg']<br />
First of the legs and arms session last night. Legs are pathetically weak....<br />
<br />
Went to jelly within 5 mins.<br />
<br />
Squats on Smith machine -Â 4 sets - max lift was 6 reps of 90kgs - CRAP!!!!!!!<br />
Leg curl - 3 sets<br />
Lunges - unweighted!!!!!<br />
<br />
Legs were in bits - expecting some decent gains here in the coming 10 weeks.<br />
[/quote]<br />
<br />
Can. Hardly. Fucking. Walk.<br />
<br />
Hate legs.
