The Ice Dragon Goes North

[britonarius]

thursday 5k run in 31.15.Today the emphasis is on chest. Cardio is 12 minutes bike 3minutes at levels 1 to 4 at 30 to 35kmh. warm up sets are [ 1 x 35 reps] Chest push [ 45kilo] guillotine 50kilo, plate raises 15 kilo and chest chain split [ 35kilo] exercises are Chest push press [ 3 x 11 x 65kilo] guillotine [ 3 x 11x 65kilo] plate raises [ 3 x 11 x 25 kilo] chest chain split [ 3 x 11 x 45 kilo] bench press [ 3 x 11 x 100kilo] hack squat [ 3 x 11 x 120 kilo] concentrated hack press [ holding weight with knees bent for 15 secs on dip] {3 x 11 x 100kilos}calf raises [ 3 x 11 x 60 kilo] chin ups [ 3 x 11 x own body weight

[britonarius]

Friday - carnivore at double strength - 15 minutes speed training as per monday / wednesday. Today is squat day this is what we do to prepare for the scrums. Cardio is rower 1500 metres heavy setting computer at 38 strokes per minute and 9 minutes bike constant rover [ speed up last 10 seconds - 15 seconds - 20 seconds etc ] this is taxing as you get a full 1 minute 50 at pace ] - warm ups [ 35 reps ] are hack squats [ 100k] concentrated hacks [ 100k] accentuated hacks [ 90k] squats [ 80k] and z squats [ 75k] - the 3 hacks are done twice so hacks [ 6 x 11x 150k] con. hacks [ 6 x 11 x 140k] acc. hacks [ 6 x 11 x 135k] squats [ 3 x 11 x 125k] z squats [ 3 x 11 x 125k] plus press ups [ 3 x 11 x own body weight ] inverted press ups [ 3 x 11 x own body weight.

[britonarius]

ok its vacation time back in 8 weeks as i am going downunder

[britonarius]

Back from the antipedes where i played rugby and aussie rules - it was an experience to get down there and do it. Thanks to the clubs who allowed me to play and train there - if i had discovered Aussie rules in my teens , who knows? hurling is a thing i am going to try this season at some time but for now its irish rugger

[britonarius]

Ok quick update . I am still training and playing rugby in Ireland and will try and post at a later stage though workouts are the same as before. working 4 hours a day 2 times a week in a welding factory lifting steel to obtain sponsorship for club.

[britonarius]

Ok a couple of months after last posting i suffered a debilitating back injury and developed chronic tendonitis that left me unable to walk for 6 weeks. Whilst the back problem responded to medication , the tendon did not. After 6 weeks of morphine and specialist meds it began to show signs of improvement and i could manage 20 metres or so with a walking stick.Due to this and the advice of specialists, i have not seriously trained since august and they are still negative regarding cardio and road running. At the beginning of march i decided to ignore specialist advice and recommence training but only weights no cardio. I do however need to get cardio back as i am still hoping to play again in 2014/15 season.

[britonarius]

Right this is what has been decided on. 5 days a week , monday biceps, triceps forearms, wrists and neck, 11 exercises in 3 sets of 17 low weights. Tuesday, abs , neck and back, 9 exercises 3sets 17 per set. Wednesday chest and misc other, 9 exercises . Thursday shoulders and misc 11 exercises and friday legs 11 exercises - posting workouts from monday. Thanks to Crush and the crush group for all help in motivation and comeback philosophy, to drs Kolby and Brutus for medical care support and rehab and to the 2 monsters of metal Mooph and Hondo for drawing up my training and guiding me through it. Finally i ain't dead i will be back in the red [ only rugby fans will get that]- keep reading as i return once more - T am Jack i am the phoenix.

[britonarius]

beginning the hondo reintegration plan monday - you can access that via my bodyspace - it runs for 4 weeks.

[britonarius]

Feeling pretty good with my rehab that finishes tomorrow and i am looking forward to the reintegration programme starting monday.

[britonarius]

Rehab completed i look forward to reintegration beginning monday and lasting 4 weeks. The aim is to be ready to train fully by beginning of may.

[britonarius]

All weights will be in kilos but i will convert to English lb , not sure if American is the same

[britonarius]

ok day 1 reintegration , working under Hondo today.Arms - all 3 set 17 reps per set. biceps - 4 exercises triceps- 4 exercises forearms - 2 exercises and 1 wrist curl. All exercises are low weight and slow speed. Bicep exercises are db pressups with bicep curl [ 34 reps using 10 kilo[22lb] db. Slow press ups with a single left curl / right curl alternating each rep. Sleeping spiders at 40 kilo[88lbs] on cable. Globe bar and db twist curl , globe at 35 kilos [ 15 kilo bar plus 20 kilo weight]- 77lbs and db twist at 14 kilo[ 30/31lbs]- these 2 done as superset. Tricep exs - ladder bar skull crushers and ladder bar old school superset both at 35 kilo[ 15 kilo bar plus 20kilo]77lbs- lat bar close grip reverse curls at 40 kilo[88lbs] - tricep dip press at 50 kilo[110lbs].Forearms - cable seated curl at 100 kilo[ 220lbs] - olympic bar standing curl [ 50 kilo- 110lbs].Wrist was tennis ball squeeze 3 x 2 minutes squeezing. Total workout time 80 minutes - presurge unleashed by AEN was supp of choice plus 1 litre water.

[britonarius]

Ok day 2 reintegration. Both Mooph and Hondo are in attendance this morning.Abs and back day use 5 ab exercises and 4 back exercises, the remaining 2 exercises are neck. Neck , both on bench press machine with lever handles.Close grip neck shrugs and wide grip reverse grip shrugs , done as a superset.Shrug takes 3 seconds each rep.2 x 17 @100kilo [220lb] - 2 x 17 @ 120 kilos [ 262lbs] - 2 x 17 @ 140 kilo [ 304lbs]
Back - good mornings 3x 17 @100 kilos [ 220lbs] - T-bar 3x17 @ 70 kilos [ 154lbs] Lying T-bar row wide grip 3 x 17 @50 kilos [ 110lbs]- Short cable row 3 x 17 @ 100 kilos [ 220lbs]
Abdominals - Crunch machine 3 x 17 @ 50 kilos [ 220lbs] cable full stretch stings [ 3 x 17 @ 100 kilos [ 220lbs] sidewinders [ full to ground] 3 x 17 @ 80 kilos [ 176lbs]- standard cable ab crunch 1 x 35 [ superslow] @ 80 kilos [ 176lbs]
Training time 1 hour 30 minutes - presurge unleashed was supp of choice plus 30 grams creatine.

[britonarius]

Chest day 5 chest exercises however guillotine is compulsory, so add 4 of your own choice. additional exercises are cable rope rows , angels , sleeping spiders and dumbell press-ups with bicep curl. Mooph is the trainer in attendance. Guillotine 3 x 17 x 50 kilo [ 110lbs] - chest push machine 3 x 17 x 60 kilo [ 132lbs] - db flye - 1 x 17 x 18 kilo[ 39.6lbs] 1x 17 x 20 kilo[ 44lbs] 1x 17 x 22kilo [ 48.2lbs] - bench press 5 x 17 x 50 kilo [ 110lbs] - pull over chest 3 x 17 x 50kilo [ 110lbs] - angels 3 x 17 x 40 kilo [ 88lbs]- sleeping spiders 3 x 17 x 40 kilo [ 88lbs]- cable rope row - 3 x 17 x 60 kilo [ 132lbs] and dumbell pressups with bicep curl [ 3 x 34 [ left / right alternates] x 20 kilo [ 44lbs] - workout took 1 hour 40 minutes - same supps.

[britonarius]

Yesterday shoulders day - 5 exercises - shoulder press and cubans being mandatory add 3 of your own choice. 4 other exercises are 2 times neck , sits up with medicine ball and old school triceps dumbbell using bridge position - i had no time yesterday to post this.Shoulder press - 3 x 17 x 50 kilo [ 110lbs]- cuban press [ db] 3 x 17 x 20 kilo[ 44lbs] - swiss bar full extension and lock over head [ straight arm ] 3 x 17 x 40 kilo [ 88lbs]- sissy squats combining full overhead press using medicine ball 3 x 17 x 22kilo[48.6lbs] - club bells lat raises - 3 x 17 x 20 kilo[ 44lbs]- neck close grip shrugs [ bench press machine ]3 x 17x 130 kilo[ 286lbs]- neck shrugs wide grip 3x 17 x 100 kilo[220lbs]- old school triceps in bridge position 3 x 17 x 32 kilo [ 70.6lbs]medicine ball sit ups [ ball is thrown to you as you come up 3 x 17. Trainer was Mooph.

[britonarius]

Today - legs today. do romanians , leg press , calf raises , leg curls along with 5 others of your choice plus chin ups on a horizontal bar and 1 arm press ups. Romanians 3 x 17 x 100 kilo[220lbs] - leg press 3 x 17 x 100kilo[220lbs ]- calf raises 3 x 17 x 50 kilos[ 110lbs] - leg curls 3 x 17 x 50 kilos [ 110lbs]- hack squats 5 x 17 x 100 kilo[ 220lbs ] 5 x 17 x 110 kilo[ 242lbs] 5x 17 x 120 kilos [ 264 lbs] - chin ups 3 x 17 and 1 arm press ups 3 x 17. Session took 2 hours. Trainer was Hondo , supps were 30 grams creatine plus presurge unleashed , at 1 hour mark took 60 grams carnivor in 400 ml water. Was totally wasted at the end.

[britonarius]

Reintegration week 2 - same as last week - working under Hondo today.Arms - all 3 set 17 reps per set. biceps - 4 exercises triceps- 4 exercises forearms - 2 exercises and 1 wrist curl. All exercises are low weight and slow speed. Bicep exercises are db pressups with bicep curl [ 34 reps using 10 kilo[22lb] db. Slow press ups with a single left curl / right curl alternating each rep. Sleeping spiders at 40 kilo[88lbs] on cable. Globe bar and db twist curl , globe at 35 kilos [ 15 kilo bar plus 20 kilo weight]- 77lbs and db twist at 14 kilo[ 30/31lbs]- these 2 done as superset. Tricep exs - ladder bar skull crushers and ladder bar old school superset both at 35 kilo[ 15 kilo bar plus 20kilo]77lbs- lat bar close grip reverse curls at 40 kilo[88lbs] - tricep dip press at 50 kilo[110lbs].Forearms - cable seated curl at 100 kilo[ 220lbs] - olympic bar standing curl [ 50 kilo- 110lbs].Wrist was tennis ball squeeze 3 x 2 minutes squeezing. Total workout time 80 minutes - presurge unleashed by AEN was supp of choice plus 1 litre water

[britonarius]

Mooph and Hondo are in attendance this morning.Abs and back day use 5 ab exercises and 4 back exercises, the remaining 2 exercises are neck. Neck , both on bench press machine with lever handles.Close grip neck shrugs and wide grip reverse grip shrugs , done as a superset.Shrug takes 3 seconds each rep.2 x 17 @100kilo [220lb] - 2 x 17 @ 120 kilos [ 262lbs] - 2 x 17 @ 140 kilo [ 304lbs]
Back - good mornings 3x 17 @100 kilos [ 220lbs] - T-bar 3x17 @ 70 kilos [ 154lbs] Lying T-bar row wide grip 3 x 17 @50 kilos [ 110lbs]- Short cable row 3 x 17 @ 100 kilos [ 220lbs]
Abdominals - Crunch machine 3 x 17 @ 50 kilos [ 220lbs] cable full stretch stings [ 3 x 17 @ 100 kilos [ 220lbs] sidewinders [ full to ground] 3 x 17 @ 80 kilos [ 176lbs]- standard cable ab crunch 1 x 35 [ superslow] @ 80 kilos [ 176lbs]
Training time 1 hour 30 minutes - presurge unleashed was supp of choice plus 30 grams creatine

[britonarius]

Begin some field training and cardio next week as part of reintegration

[britonarius]

Anyway i thought it worth mentioning that i am a pagan and have been for 43 years - believing in the Greek gods - its different but it helps me.

[britonarius]

Chest day 5 chest exercises however guillotine is compulsory, so add 4 of your own choice. additional exercises are cable rope rows , angels , sleeping spiders and dumbell press-ups with bicep curl. Mooph is the trainer in attendance. Guillotine 3 x 17 x 50 kilo [ 110lbs] - chest push machine 3 x 17 x 60 kilo [ 132lbs] - db flye - 1 x 17 x 18 kilo[ 39.6lbs] 1x 17 x 20 kilo[ 44lbs] 1x 17 x 22kilo [ 48.2lbs] - bench press 5 x 17 x 50 kilo [ 110lbs] - pull over chest 3 x 17 x 50kilo [ 110lbs] - angels 3 x 17 x 40 kilo [ 88lbs]- sleeping spiders 3 x 17 x 40 kilo [ 88lbs]- cable rope row - 3 x 17 x 60 kilo [ 132lbs] and dumbell pressups with bicep curl [ 3 x 34 [ left / right alternates] x 20 kilo [ 44lbs] - workout took 1 hour 40 minutes - same supps. Exactly the same as last week but it changes next week.

[britonarius]

shoulders day - 5 exercises - shoulder press and cubans being mandatory add 3 of your own choice. 4 other exercises are 2 times neck , sits up with medicine ball and old school triceps dumbbell using bridge position - i had no time yesterday to post this.Shoulder press - 3 x 17 x 50 kilo [ 110lbs]- cuban press [ db] 3 x 17 x 20 kilo[ 44lbs] - swiss bar full extension and lock over head [ straight arm ] 3 x 17 x 40 kilo [ 88lbs]- sissy squats combining full overhead press using medicine ball 3 x 17 x 22kilo[48.6lbs] - club bells lat raises - 3 x 17 x 20 kilo[ 44lbs]- neck close grip shrugs [ bench press machine ]3 x 17x 130 kilo[ 286lbs]- neck shrugs wide grip 3x 17 x 100 kilo[220lbs]- old school triceps in bridge position 3 x 17 x 32 kilo [ 70.6lbs]medicine ball sit ups [ ball is thrown to you as you come up 3 x 17. Trainer was Mooph, programme was same as previous week.

[britonarius]

Today - legs today. do romanians , leg press , calf raises , leg curls along with 5 others of your choice plus chin ups on a horizontal bar and 1 arm press ups. Romanians 3 x 17 x 100 kilo[220lbs] - leg press 3 x 17 x 100kilo[220lbs ]- calf raises 3 x 17 x 50 kilos[ 110lbs] - leg curls 3 x 17 x 50 kilos [ 110lbs]- hack squats 5 x 17 x 100 kilo[ 220lbs ] 5 x 17 x 110 kilo[ 242lbs] 5x 17 x 120 kilos [ 264 lbs] - chin ups 3 x 17 and 1 arm press ups 3 x 17. Session took 2 hours. Trainer was Hondo , supps were 30 grams creatine plus presurge unleashed , at 1 hour mark took 60 grams carnivor in 400 ml water. This is a devastating routine , that in all honesty i can only do as i get 2 days rest after it.

[britonarius]

Ok i am gonna show my age here - here are my top 4 northern hemisphere players of the last 40 odd years. J.P.R. Williams , Brian O'Driscoll, Sam Warburton and Leigh Halfpenny. Best conversion kicker of these 4 decades - Ronan O'Gara. Two of these are Irish and the others are Welsh. This of course is rugby union not league.

[britonarius]

ok day 1 reintegration , working under Hondo today.Arms - all 3 set 17 reps per set. biceps - 4 exercises triceps- 4 exercises forearms - 2 exercises and 1 wrist curl. All exercises are low weight and slow speed. Bicep exercises are db pressups with bicep curl [ 34 reps using 12 kilo[26.4lb] db. Slow press ups with a single left curl / right curl alternating each rep. Sleeping spiders at 50 kilo[110lbs] on cable. Globe bar and db twist curl , globe at 40 kilos [ 15 kilo bar plus 25 kilo weight]- 88lbs and db twist at 15 kilo[ 33lbs]- these 2 done as superset. Tricep exs - ladder bar skull crushers and ladder bar old school superset both at 40 kilo[ 15 kilo bar plus 25kilo]88lbs- lat bar close grip reverse curls at 40 kilo[88lbs] - tricep dip press at 50 kilo[110lbs].Forearms - cable seated curl at 110 kilo[ 242lbs] - olympic bar standing curl [ 50 kilo- 110lbs].Wrist was tennis ball squeeze 3 x 2 minutes squeezing. Total workout time 80 minutes - presurge unleashed by AEN was supp of choice plus 1 litre water. Weights up this week as can be seen

[britonarius]

Ok day 2 reintegration. Both Mooph and Hondo are in attendance this morning.Abs and back day use 5 ab exercises and 4 back exercises, the remaining 2 exercises are neck. Neck , both on bench press machine with lever handles.Close grip neck shrugs and wide grip reverse grip shrugs , done as a superset.Shrug takes 3 seconds each rep.2 x 17 @110kilo [242lb] - 2 x 17 @ 120 kilos [ 262lbs] - 2 x 17 @ 140 kilo [ 304lbs]
Back - good mornings 3x 17 @100 kilos [ 220lbs] - T-bar 3x17 @ 70 kilos [ 154lbs] Lying T-bar row wide grip 3 x 17 @50 kilos [ 110lbs]- Short cable row 3 x 17 @ 120 kilos [ 264lbs]
Abdominals - Crunch machine 3 x 17 @ 50 kilos [ 220lbs] cable full stretch stings [ 3 x 17 @ 100 kilos [ 220lbs] sidewinders [ full to ground] 3 x 17 @ 80 kilos [ 176lbs]- standard cable ab crunch 1 x 35 [ superslow] @ 80 kilos [ 176lbs]
Training time 1 hour 30 minutes - presurge unleashed was supp of choice plus 30 grams creatine. Please note my training is supervised and the criteria is decided by the trainers along with a sports scientific doctor. All supps conform with WRU guidelines and i never taken illegal substances to enhance performance on or off the pitch.

[britonarius]

Chest day 5 chest exercises however guillotine is compulsory, so add 4 of your own choice. additional exercises are cable rope rows , angels , sleeping spiders and dumbell press-ups with bicep curl. Mooph is the trainer in attendance. Guillotine 3 x 17 x 50 kilo [ 110lbs] - chest push machine 3 x 17 x 60 kilo [ 132lbs] - db flye - 1 x 17 x 18 kilo[ 39.6lbs] 1x 17 x 20 kilo[ 44lbs] 1x 17 x 22kilo [ 48.2lbs] - bench press 5 x 17 x 50 kilo [ 110lbs] - pull over chest 3 x 17 x 50kilo [ 110lbs] - angels 3 x 17 x 40 kilo [ 88lbs]- sleeping spiders 3 x 17 x 40 kilo [ 88lbs]- cable rope row - 3 x 17 x 60 kilo [ 132lbs] and dumbell pressups with bicep curl [ 3 x 34 [ left / right alternates] x 20 kilo [ 44lbs] - workout took 1 hour 40 minutes - same supps. I have cardio this afternoon 2 km jog and sprint training.

[britonarius]

Ok the cardio went well yesterday and the tendon appears to be holding up , so all is well at this stage.I hope to be back into playing about september/ oct Shoulders TOday - 5 exercises - shoulder press and cubans being mandatory add 3 of your own choice. 4 other exercises are 2 times neck , sits up with medicine ball and old school triceps dumbbell using bridge position - i had no time yesterday to post this.Shoulder press - 3 x 17 x 50 kilo [ 110lbs]- cuban press [ db] 3 x 17 x 20 kilo[ 44lbs] - swiss bar full extension and lock over head [ straight arm ] 3 x 17 x 40 kilo [ 88lbs]- sissy squats combining full overhead press using medicine ball 3 x 17 x 22kilo[48.6lbs] - club bells lat raises - 3 x 17 x 20 kilo[ 44lbs]- neck close grip shrugs [ bench press machine ]3 x 17x 130 kilo[ 286lbs]- neck shrugs wide grip 3x 17 x 100 kilo[220lbs]- old school triceps in bridge position 3 x 17 x 32 kilo [ 70.6lbs]medicine ball sit ups [ ball is thrown to you as you come up 3 x 17. Trainer was Mooph
NO CARDIO TODAY BUT I AM PRACTISING KICKING THIS AFTERNOON.

[britonarius]

Today - legs today. do romanians , leg press , calf raises , leg curls along with 5 others of your choice plus chin ups on a horizontal bar and 1 arm press ups. Romanians 3 x 17 x 100 kilo[220lbs] - leg press 3 x 17 x 100kilo[220lbs ]- calf raises 3 x 17 x 50 kilos[ 110lbs] - leg curls 3 x 17 x 50 kilos [ 110lbs]- hack squats 5 x 17 x 100 kilo[ 220lbs ] 5 x 17 x 110 kilo[ 242lbs] 5x 17 x 120 kilos [ 264 lbs] - chin ups 3 x 17 and 1 arm press ups 3 x 17. Session took 2 hours. Trainer was Hondo , supps were 30 grams creatine plus presurge unleashed , at 1 hour mark took 60 grams carnivor in 400 ml water. Was totally wasted at the end as this is a tough routine.This afternoon i have speed training - sprint 100 jog 100 x10 - sprint 50 jog 50 x 10 - sprint 25 jog 25 x 10.Spot kicking went well yesterday , converted 92 out the 100 including a 35 metre kick.

[britonarius]

Last week of reintegration - working under Hondo today.Arms - all 3 set 17 reps per set. biceps - 4 exercises triceps- 4 exercises forearms - 2 exercises and 1 wrist curl. All exercises are low weight and slow speed. Bicep exercises are db pressups with bicep curl [ 34 reps using 10 kilo[22lb] db. Slow press ups with a single left curl / right curl alternating each rep. Sleeping spiders at 40 kilo[88lbs] on cable. Globe bar and db twist curl , globe at 35 kilos [ 15 kilo bar plus 20 kilo weight]- 77lbs and db twist at 14 kilo[ 30/31lbs]- these 2 done as superset. Tricep exs - ladder bar skull crushers and ladder bar old school superset both at 35 kilo[ 15 kilo bar plus 20kilo]77lbs- lat bar close grip reverse curls at 40 kilo[88lbs] - tricep dip press at 50 kilo[110lbs].Forearms - cable seated curl at 100 kilo[ 220lbs] - olympic bar standing curl [ 50 kilo- 110lbs].Wrist was tennis ball squeeze 3 x 2 minutes squeezing. Total workout time 80 minutes - presurge unleashed by AEN was supp of choice plus 1 litre water