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yea that does look like a good routine il give it a try in a few days and i can see how it is more relevant to a game of rugby thanks for the advice
Im going to start playing rugby soon and my speed is my weakest point what sort of routine will you fast guys use to improve your speed? was thinking of weighted sprints ect but not sure how...
power-
box jumps 5x5 bw will measure height at gym
holding plate on chest box jump 3x5
speed deadlifts 5x3 315lb
speed squats 5x3 225lb
tuck jumps (jump get knees close to chest) 3x10
double...
quads/calves
narrow squat 3 sets 405/315/245
narrow hack squats 3 sets 3 pps
leg extension 5 sets 125kg
seated calve raise 5 sets 2 pps
leg press 3 sets 5/5/6/7pps
db calve raises 2 sets...
legs/abs/cavles #2
bad day today
deadlift 455x3 just stopped cba with this should have done 8 reps easily something else next week
ham curl 80kgx11 1 drop set
leg extension 98kgx25 1 drop set...
chest/shoulders/tricpes
dips +40kgx13 weight sqwing about too much 45-50kg next time
flat db 48kgx15 easy
standing strict wide grip 135x10 had 12+
cable flyes 43kgx12 3 drop sets
strict...
back/biceps #2
strict row narrow grip 245x13
squat machine shrugs 80kgx20
pulldown stretched 85kgx10
neutral pull ups +25kgx9 then 1 drop set
db preacher curl 22kgx10
one arm cable curls...
legs/abs/calves #1
squat no box 335x10 easy still
leg extension 125kgx11 then 3 drop sets
hamstring curls 47kgx40 then 2 drop sets
ab machine 84kgx10 1 drop set
decline crunches twist did...
chest/shoulders/triceps
flat barbell legs out 255x12
incline db 48x10
pin press 205x4 awful
cable flyes 36kgx16 drop sets aswell
side laterals not strict lower grip 24kgx14
strict laterals...
finalised routine -
monday-legs/abs calves #1
squat no box 335x10
leg extension 10 rep set then 3 drop sets
hamstring curls 25 rep set then 2 drop sets
ab machine 77kgx10 to beat then 1...
back/biceps
rack pull lower than usual went to 550x1 ffs far too heavy 405x13 tng
shrugs strict 315x12 drop 225x15
rope cable row 90kgx15
neutral pulldown stretched 90kgx8 3 dropsets
chin ups...
diet -
meal 1-
4 scoop protein 84,15,8 500
600ml med fat milk 19,30,10 300
150g oats 17,90,12 540
meal 2-
500ml med fat milk 17,25,8 250
chicken and ham swich (100g chicken) estimate on...
legs/calves/abs
squat no box 325x10
front 245x5 bar was falling
leg extension 125kgx9 then 3 drop sets
leg curl 2 legged dont recall weight buy 3 sets then a few dropsets i would have used the...
back
rack pull 530x7
pull up +35lb plate and beltx8
narrow row 295x9 poor form
pulldown 2 sets then dropset
cable row 75kgx12
barbbell shurgs 365x15
db shurgs 57.5kgx20 65kgx8
today
shoulders/abs
pin press 195x8
db press 47.5kgx7
side laterals not strict 22x15
strict 18k-12kg-8kg dropset
seated rear delt flyes 15kgx15
cable rear delts/side laterals like 5kg x 8 about 3...
phone broken forgeting my routine so im writing it up in here
todays workout 1st
barbell curls 150lbx7
preacher curls 115x8
super set seated db/preacher 27.5kg/24kg dbs and 105/95lb preachers 3-4...
my split is
chest
legs
arms
abs/calves
shoulders
back
today did legs
started diet again and have finished for good now 85kg on morning waist 31" lifting has still been pretty heavy but not worth logging really
chest yesterday
flat bb legs out no sleeves 235x14 ...
back
rack dead (below knee in squat rack) 495x6
pull ups +17.5kgx11
db row 57.5kg x14
super set a few exercises
chest
flat barbell 315x7
incline pin press 225x11
arms
straight bar curls 135x10
super set
preacher curl
seated db curl
2 arm cable curl
cgbp 235x13 easy
super set