lnub
11-03-2010, 06:16 PM
Hey howdy,
I figured I'd start documenting my workouts and progress to keep myself in check. Like many others, I find it quite easy to begin slacking when it comes to working out, so I'm happy to have something to keep me motivated. Also, feedback and support is always welcome. See some errors in my training regime, or workouts, please...let me know.
A little background: I played football all 4 years in highschool, and following my senior season I began playing rugby. Rugby IS my sport. It is something I hope to play well into my senior years, and I love everything about it. I currently play for my university's team and we are beginning our season in January.
2 seasons ago (Spring 2009), I herniated my disc (L5 - S1) and needless to say, it sidelined me until last Friday, when I decided to give it a shot again. I had surgery in August 2009, and did PT for 6 months following my surgery. After that, I began working out on my own again, and while I still experience mild pain in my leg and have yet to gain the ability to do squats, deadlifts, or power cleans, I am confident I am making progress.
Below is what I intend to do each day of the week. I'm in a weight training class that meets every Tuesday and Thursday morning, and I have practice Mondays and Thursdays with a conditioning session each Wednesday.
I don't know what type of workout this is, but so far it seems to be helping a bit. Please take a look and let me know what you think.
***
Monday: Chest, Tris
Bench Press: 4x8 (Progressive set)
Dumbbell Incline Press: 4x8
Machine Fly: 3x10
Skull Crushers: 3x10
Bent-over tricep extensions: 3x10
Assisted Dips: 4x8
Practice: 7:30 - 9:30
***
Tuesday: Bis, Back
Seated machine curl: 4x8
Reverse grip (E-Z Bar) curl: 4x8
Hammer curl: 3x10
Seated Lat Pulldowns: 4x8
Row Machine: 4x8
Reverse Fly Machine: 4x8
Pull Ups: 3x10
***
Wednesday: Rehab, Abs, Cardio
Lower back extensions: 4x10
Swiss Ball Crunches: 4x25
Pelvic Raises (legs on a swiss ball): 4x10
Core Stabilizers (legs on swiss ball, hands on floor in pushup position): 4x10
Conditioning: 7-8
***
Thursday: Legs, Shoulders
Leg press: 4x8
Bodyweight squats: 4x10
Barbell-weighted lunges: 4x8 (each leg)
Shoulder busters (Front, side): 4x8
Practice: 6:30 - 8
***
Friday: Rest or basketball
***
Saturday: Game
***
Sunday: Rest or basketball
***
And then we start all over again.
Again, I have been lifting for the past 8 years, and I consider myself somewhat well versed on the exercises, but I'm always looking for suggestions for improvement.
Thanks very much for reading, and hopefully I'll be out on the pitch in no time.
L.Nub
I figured I'd start documenting my workouts and progress to keep myself in check. Like many others, I find it quite easy to begin slacking when it comes to working out, so I'm happy to have something to keep me motivated. Also, feedback and support is always welcome. See some errors in my training regime, or workouts, please...let me know.
A little background: I played football all 4 years in highschool, and following my senior season I began playing rugby. Rugby IS my sport. It is something I hope to play well into my senior years, and I love everything about it. I currently play for my university's team and we are beginning our season in January.
2 seasons ago (Spring 2009), I herniated my disc (L5 - S1) and needless to say, it sidelined me until last Friday, when I decided to give it a shot again. I had surgery in August 2009, and did PT for 6 months following my surgery. After that, I began working out on my own again, and while I still experience mild pain in my leg and have yet to gain the ability to do squats, deadlifts, or power cleans, I am confident I am making progress.
Below is what I intend to do each day of the week. I'm in a weight training class that meets every Tuesday and Thursday morning, and I have practice Mondays and Thursdays with a conditioning session each Wednesday.
I don't know what type of workout this is, but so far it seems to be helping a bit. Please take a look and let me know what you think.
***
Monday: Chest, Tris
Bench Press: 4x8 (Progressive set)
Dumbbell Incline Press: 4x8
Machine Fly: 3x10
Skull Crushers: 3x10
Bent-over tricep extensions: 3x10
Assisted Dips: 4x8
Practice: 7:30 - 9:30
***
Tuesday: Bis, Back
Seated machine curl: 4x8
Reverse grip (E-Z Bar) curl: 4x8
Hammer curl: 3x10
Seated Lat Pulldowns: 4x8
Row Machine: 4x8
Reverse Fly Machine: 4x8
Pull Ups: 3x10
***
Wednesday: Rehab, Abs, Cardio
Lower back extensions: 4x10
Swiss Ball Crunches: 4x25
Pelvic Raises (legs on a swiss ball): 4x10
Core Stabilizers (legs on swiss ball, hands on floor in pushup position): 4x10
Conditioning: 7-8
***
Thursday: Legs, Shoulders
Leg press: 4x8
Bodyweight squats: 4x10
Barbell-weighted lunges: 4x8 (each leg)
Shoulder busters (Front, side): 4x8
Practice: 6:30 - 8
***
Friday: Rest or basketball
***
Saturday: Game
***
Sunday: Rest or basketball
***
And then we start all over again.
Again, I have been lifting for the past 8 years, and I consider myself somewhat well versed on the exercises, but I'm always looking for suggestions for improvement.
Thanks very much for reading, and hopefully I'll be out on the pitch in no time.
L.Nub