Fuller's Gym and Rugby Log

[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.

[Fullermorg]

Fitness Session number 4 last night!<br />
<br />

1. Started with 2 laps of pitch in 2 mins (previous post indicated i had improved my time by 20 seconds over 4 days.....this was BS by our coach. FluffyBunny. Back to reality last night with a 2minute 24 seconds effort. Weak.)<br />
   <br />
2. Then a 5 set circuit. One set containing:<br />
   <br />
   5m sprint then 10 push ups<br />
   5m sprint then 10 stand ups (start a movement on stomach and get to your feet as in after a tackle)<br />
   5m sprint then 20 sit ups<br />
   5m sprint then something else i can't remember....<br />
   5m sprint then 10 star jumps (from squat position)<br />
   <br />
3. Then 10 sprints from half way to 22. after on sprint you would recovery jog back to start and begin again.<br />
   <br />
4. Then another 5 set exercise. Basically sprint 5m, hit deck (as if you have made a tackle) sprint 5m more and hit deck etc... You do 5x5m sprints and get ups which = 1 set.<br />
   <br />
5. 30 second constant hits tackle bag exercise....x3.<br />
   <br />
   Done, home, bed.<br />
   <br />
   Having huge problems with my calves at the moment though, so much so that i almost couldn't take part last night.<br />
   <br />
   Anyone got any experience of how they have overcome crippling cramps in the calves?

[Fullermorg]

Two good gym sessions over the weekend.<br />
<br />
Sat Morning: Legs and some Tri<br />
<br />
Wide Arm pull ups - 3 sets<br />
Leg press machie - 5 sets of ascending weights <br />
Leg curls - 3 sets<br />
Weighted lunges - 3 sets<br />
Tricep pull downs - 3 sets<br />
Tricep machine 3 - sets<br />
<br />
Sun Morning: Shoulders<br />
<br />
Shoulder press (Smith) - 3 sets<br />
Shrugs - 3 sets<br />
Seated row - 3 sets<br />
Lateral dumbell raises - 3 sets<br />
Upright row - 3 sets<br />
Bicep machine - 3 sets

[Bones]

Sounds like you have put on too much weight for your calves to handle. I'd look to lose about half a stone if I was you.

[Fullermorg]

[quote name='Bones']<br />
Sounds like you have put on too much weight for your calves to handle. I'd look to lose about half a stone if I was you.<br />
[/quote]<br />
<br />
Fuck the calves then!<br />
<br />
Seriously, I have had this problem for ages...at different weights etc...<br />
<br />
Think it is a cross between my running technique - on my toes most of the time (don't know why):<br />
<br />
Piss poor warm downs...too busy being ill:<br />
<br />
More running than i have done for ages and ages:<br />
<br />
------------<br />
<br />
Coub has a resident Chiropractor now and have an appointment on Tuesday evening to see if there is anything physiologically that i need to be doing to prevent calves flaring up,

[Bones]

Got to look at your running technique I guess?<br />
<br />
When doing running drills but not requiring stepping/sprinting (those pitch laps would be perfect) - look at getting in a good stride with heel-to-toe action as you push your leg through. Making sure when you push through/off, your engaing the buttocks, and when pulling through, trying to bring your knee through using the upper leg.<br />
<br />
Mmmm, let's watch this training Jesse.