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Winter training is not bad, gym is empty and I get my cardio in during rugby training.

Diet plan should be attached, not sure if I done it right though...

Bad news is I've just got a new job,...

This is my first article so please excuse any mistakes or poor presentation.


Core Stability

I have decided to write this article as I constantly see confusion surrounding the magical concept...

Abs and obliques are different to core stability.

It depends what level your core stability currently is, but the exercises below are listed in increasingly difficult levels, make sure you can do...

On the squat you need to sit back more to get deeper, 3rd rep is the best so try and get them all like that, on the others your knees are coming too far forward. Back looks ok, as you get deeper you...

Not nice... very good effort considering

Day 1

Bench Press:
10xBar
8x40kg
5x65kg
5x70kg
3x75kg
3x80kg
3x85kg

Thanks, have my upper body day today so may run to the gym this morning.

Its 3RM today so will definitely look to hit 3x85kg for bench and 3x52.5kg on Military presses, same as two weeks ago as I...

Rugby Game

We played the bottom of the league team today, and by 30 minutes in they had two in the sin bin and we were around 40 points up.

Bad points are that the team were really poor, so...

Cheers man, its not too far to be fair only around a mile and a half or so, next time I drive there I'll get the distance on my car. May not do that on leg day in the future though....

Sorry for the late join...

Total for Jan - 120

21,386 + 120 = 21,506

Yeah I am seriously tight today, may just do a light run to loosen up but essentially its rest today and tomorrow and game on Saturday.

In a desperate attempt to increase fitness, I foolishly decided to run to the gym today. This was a bad idea due to two very important reasons:

1) I had just eaten my pre workout meal + downed 3...

I will have a look at that thanks for the advice, my avatar is me at about 172-3lbs so have put on a bit since then.

Good luck with the rugby career mate, let me know how you get on. I only...

If you are looking to develop strength, look at the 5/3/1 programme I would reccommend. I used it at the beginning of the season and found it worked great. Brilliant for developing strength in your...

Sounds like a beastly leg day! Good luck with it mate.

Good to see you are settling in overseas ok too, good luck with the rest of the season.

Thanks mate good to hear, what position are you planning on playing? Good luck with everything and look forward to reading your journal. Will try and get pics up soon, dont know how to embed them...

Day 2

Bench Press:
12xBar
8x40kg
5x60kg
5x70kg
5x75kg
5x80kg

150th Post, woop!

Day 2

Jump Squats:
14sx3x3

Box Squats:
95kgx2x6

Nice work man, good effort with the 425 deadlift too. Beastly!

Ok have re-assessed using the info on the packs and the totals I am now getting are:
Carbs 345
Protein 196
Fat 125

So should be around 3300 alothough im getting 3400, not worried about 100...