Fuller's Gym and Rugby Log
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Haven't posted for over a week but have been pushing it at the gym (ankle is still fucked so have more time).<br />
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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 />
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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 />
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Gonna start swimming this weekend as well so that i can halt the advance of teh love handles.<br />
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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 />
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Weight is consistently at 14 stone 11 pounds now. -
Chest session last night and kept up good progress with a couple of PBs<br />
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Incline dumbell press - 35kg dumbs<br />
Weighted dips (3 sets of 5) with 15kg weight<br />
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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 />
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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 />
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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 />
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Back to the gym and starting to think about next season. -
Shoulders last night:<br />
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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 />
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Amazing, but did the same routine as usual and was in absolute bits! chets was wrecked over the weekend.<br />
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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 />
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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 />
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Last night dragged myself up gym and managed:<br />
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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 />
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Ran home from gym.... -
First team has won London North West 4 - the nose bleed inducing heights of London 3 await!<br />
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The second team is in the Merit Cup semi final this weekend against Fullerians RFC 2nd XV.<br />
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The Colts team is in the final of the Middelsex cup also.<br />
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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 />
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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 />
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Wide Arm pull ups<br />
Smith machine shoulder press<br />
Barbell Shrugs<br />
Lateral flys<br />
2km run.<br />
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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 />
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First session in gym last night (chest) and i am fucking pieces today.<br />
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Just put an order of Maximuscle Cyclone in....<br />
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Touch rugby in Regents park on Wednesdays....<br />
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Gym and running throughout the week...<br />
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Will keep anyone vaguely interested posted.<br />
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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 />
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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 />
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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 />
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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 />
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Went to jelly within 5 mins.<br />
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Squats on Smith machine -Â 4 sets - max lift was 6 reps of 90kgs - CRAP!!!!!!!<br />
Leg curl - 3 sets<br />
Lunges - unweighted!!!!!<br />
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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 />
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No idea on the creatine ph thingy, nor even what it means. <br />
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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 />
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Can. Hardly. Fucking. Walk.<br />
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Hate legs. -
Second legs session of pre-season yesterday...<br />
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Squats on Smith -Â 4 sets (105kg max)<br />
Leg curl and hamstring curl supersets - 3 sets each<br />
Lunges - 10kg dumbs - 3 sets<br />
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Legs reacted better to it this week. Will see how ache develops the next few days. -
Legs are killing me, but not as bad as last week. Did a gentle 1km run at the gym last night to try and warm them up etc...<br />
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Quick Shoulders Session:<br />
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Dumbell shoulder press - 4 sets<br />
Upright rows - 3 sets<br />
Dumbell shrugs - 3 sets<br />
Dumbell lateral flys - 3 sets -
[quote name='Fullermorg']<br />
Legs are killing me, but not as bad as last week. Did a gentle 1km run at the gym last night to try and warm them up etc...<br />
<br />
Quick Shoulders Session:<br />
<br />
Dumbell shoulder press - 4 sets<br />
Upright rows - 3 sets<br />
Dumbell shrugs - 3 sets<br />
Dumbell lateral flys - 3 sets<br />
<br />
[/quote]<br />
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Coub pre-season fitness for 5 weeks starts this Tuesday.....going to be messy as fook.<br />
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This weekend managed:<br />
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Chest session on Friday night<br />
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Then Fitness and Arms session on Sat morning - tried a new routine which is treadmill set at 16 speed and on an incline of level 7 (out of 15 i think). 30 second on sprinting, 30 seconds off for 30 mins. Lasted 6 before almost dying.<br />
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Legs again this eve..... -
Pre-season fitness started last night - Wrecked today:<br />
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Started with a 20 mins touch game – with proper structure so it knackered you. Then went down bottom pitch and did 6 exercises.<br />
<br />- 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
<br /> - 3 sets of 1 minute with 30 seconds in between – 15m sprints, hit deck for 10 push ups, 15m sprint, hit deck for 10 push ups…..until 1 minute is up – 30 seconds rest after final set.<br />
<br /> - 8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
<br /> - 5 x 5m sprints, hitting deck after each 5m – replicating tackle situation at end of a game – 1 minute rest until next exercise<br />
<br /> - 4 x side step and sprint exercise (covered about 25m in length) walk back to start..straight into next set – 1 minute rest<br />
<br /> - Final exercise – lap of pitch under 75 seconds<br />
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Good stuff though.<br />
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Spewed my ring after exercise 4, but finished it.<br />
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Something similar on Thursday.
- 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
