Fuller's Gym and Rugby Log

[Fullermorg]

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.

[Fullermorg]

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.

[Fullermorg]

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.

[Bones]

Maximuscle cyclone - what is that mate?

[Fullermorg]

[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)

[Fullermorg]

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 -  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.

[Bones]

Might give it a bash, expensive? Know if the creatine is ph stable?

[Fullermorg]

[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.

[Fullermorg]

[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 -  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.

[Fullermorg]

Second legs session of pre-season yesterday...<br />
<br />
Squats on Smith -  4 sets (105kg max)<br />
Leg curl and hamstring curl supersets  - 3 sets each<br />
Lunges - 10kg dumbs - 3 sets<br />
<br />
Legs reacted better to it this week. Will see how ache develops the next few days.

[Fullermorg]

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

[Fullermorg]

[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 />
<br />
Coub pre-season fitness for 5 weeks starts this Tuesday.....going to be messy as fook.<br />
<br />
This weekend managed:<br />
<br />
Chest session on Friday night<br />
<br />
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 />
<br />
Legs again this eve.....

[Fullermorg]

Pre-season fitness started last night - Wrecked today:<br />
<br />
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 />

1. 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
   <br />
2. 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 />
3. 8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
   <br />
4. 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 />
5. 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 />
6. Final exercise – lap of pitch under 75 seconds<br />
   <br />
   Good stuff though.<br />
   <br />
   Spewed my ring after exercise 4, but finished it.<br />
   <br />
   Something similar on Thursday.

[davidav]

[quote name='Fullermorg']<br />
<br />
Still a midfield back, [b]weight still at 14stone 10 pounds (93-4kgs)[/b]. Looking to add around 3 kgs over the summer and get properly fit.<br />
[/quote]<br />
<br />
93 kgs? how adorable! I want to put you in my back garden next to the bird bath, so you can ward off evil spirits...

[Fullermorg]

[quote name='davidav']<br />
[quote name='Fullermorg']<br />
<br />
Still a midfield back, [b]weight still at 14stone 10 pounds (93-4kgs)[/b]. Looking to add around 3 kgs over the summer and get properly fit.<br />
[/quote]<br />
<br />
93 kgs? how adorable! I want to put you in my back garden next to the bird bath, so you can ward off evil spirits...<br />
[/quote]<br />
<br />
LoL!classic.<br />
<br />
You Americans have a different idea of what is a reasonable weight though Dav!

[Fullermorg]

Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />

1. 2 laps of pitch in 2 minutes<br />
2. Circuit training type routine.<br />
3. 10 x 40m sprints (10 second between reps)<br />
4. 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
5. 45 seconds of hitting tackle bags with a 5m run up..<br />
   <br />
   Then played 40 minutes of structured touch rugby.<br />
   <br />
   Totally fucked by the end of it. Slept like a baby.

[Kirwan]

[quote name='Fullermorg']<br />
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />

1. 2 laps of pitch in 2 minutes<br />
2. Circuit training type routine.<br />
3. 10 x 40m sprints (10 second between reps)<br />
4. 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
5. 45 seconds of hitting tackle bags with a 5m run up..<br />
   <br />
   Then played 40 minutes of structured touch rugby.<br />
   <br />
   Totally fucked by the end of it. [b]Slept like a baby[/b].<br />
   [/quote]<br />
   <br />
   No kids eh?

[TB]

[quote name='Kirwan']<br />
[quote name='Fullermorg']<br />
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />

1. 2 laps of pitch in 2 minutes<br />
2. Circuit training type routine.<br />
3. 10 x 40m sprints (10 second between reps)<br />
4. 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
5. 45 seconds of hitting tackle bags with a 5m run up..<br />
   <br />
   Then played 40 minutes of structured touch rugby.<br />
   <br />
   Totally fucked by the end of it. [b]Slept like a baby[/b].<br />
   [/quote]<br />
   <br />
   No kids eh?<br />
   [/quote]<br />
   <br />
   All safely tucked away in orphanages across Britain...

[Fullermorg]

No kids, but many ex girlfriends who proved to be particularly clumsy around the tops of stairs...<br />
<br />
Anyway, third pre-season fitness session this evening, nice and warm day in London, and i am slightly nervous. I know what is coming and that just makes it worse.<br />
<br />
Still, been keeping the weights going and can efinately see mass and strength gains in the past 4 weeks, particularly since using the Cyclone.<br />
<br />
Am now weighing in at 15 stone 2pounds. This is a rise from consistently hitting 14 stone 9/10 pounds for the past 6 months. So half a stone gain.<br />
<br />
Good part is that at the same time as putting this weight on i also notice loss of fat around the belly and lower back etc..<br />
<br />
Very positive, just need to keep injury free.

[Fullermorg]

Third fitness session last night.<br />
<br />
1)  2 laps of pitch in 2 minutes – 30 seconds rest.<br />
2)  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 />
3)  8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
4)  5 x 5m sprints, hitting deck after each 5m – replicating tackle situation at end of a game – 1 minute rest until next exercise<br />
5)  4 x side step and sprint exercise (covered about 25m in length) walk back to start..straight into next set – 1 minute rest<br />
6)  Final exercise – lap of pitch under 75 seconds<br />
<br />
Found some good improvements this time around. <br />
<br />
Have done this 2 laps of the pitch in 2 minutes target drill 3 times now.<br />
<br />
1st time - was in about 2 minutes 30 seconds<br />
2nd time - was in about 2 mins 20 seconds<br />
3rd time - was 1 minute 57 seconds.<br />
<br />
Happy with that progression.<br />
<br />
No puking this time.