The Ice Dragon Goes North

[britonarius]

Ok back in normal training - 2 k run and 10 x 100 metre sprinting followed by gym work and day 1 is always arms.
Biceps
Sleeping spiders , db pressups and hammer curls superset 3x 11 per exercise , spiders at 60 kilos , pressups at 20 kilos and hammers at 30 kilos.
Bull bar curls 3 x 13 at 60 kilos.
Lorian globe bar curls 3 x 15 at 40 kilos.
Triceps
close grip skullcrushers - wide grip old school and lorian bar overhead inverted dips as superset all at 40 kilos.3 x 11 per exercise
cable pull downs 3x 13 at 70 kilos
push downs 3 x 15 at 80 kilos.
Forearm / wrist
tennis ball squeeze 3 x 2 mintes constant squeezing
cable curl seated 3 x 15 at 130 kilos

[britonarius]

Had a practice match yesterday but i was so rusty i played like an old wanker - doubtless at almost 58 i am getting no better but i really let myself down yesterday.

[britonarius]

back and abs today - cardio was only jogging
back - t-bar 3x17 at 70kilos
lying t-bar 3x15 at 60 kilos
romanians 3x15 at 120kilos
deads 3x13 at 120kilos
lay back cable row 3x13 at 100kilos
neck
wide grip shrugs 3 x 17 at 170 kilos
close grip shrugs 1 x 51 at 100 kilos
abs
ab chair 3 x 17 at 60 kilos
1 x 51 at 40 kilos
sting cable curls full extension 3 x 15 at 100 kilos
sidewinders 3 x 13 at 100 kilos

[britonarius]

loose jogging to warm up around 30 minutes then its chest day
Neck - mixed hand shrugs 2 x 3 x 17 at 170 kilo
Chest
guillotine 3 x 17 x 100 kilo
chest press machine 3x15 at 80 kilo
db flye 1 x 51 at 25 kilo
reverse flye 1 x 51 at 22 kilo
bench press 3 x 15 at 100 kilo
press up with 25 kilo pack - 2 minutes time straight into club bell flyes 3 x 13 at 20 kilo clubs
b/b pull over chest [ close grip ] 3 x 13 at 50 kilo
strength hold tech ex - crucifix hold [ d/b] 3 x 11 at 18 kilo with 10 second hold each crucifix

[britonarius]

Bull bars tonight [ team and solo]plus coaching the peewees

[britonarius]

Shoulders today - after 3 km run.
Shoulders - gull wing raises 3 x 17 x 60 kilo
cubans / front lat raises superset 3 x 15 x 24 kilo
Ladder bar overhead straight arm raises 3 x 17 x 50 kilos
lorian globe bar bent arm overhead press 3x 15 x 60 kilo
gorillas 3 x 20
smith machine behind neck 3 x 13 x 50 kilo
kettle bar raises 3 x 13 x 20 kilo

[britonarius]

ok - hack squat day - 11x 3 x 15 all at 100 kilos

[britonarius]

No workout today day off.

[britonarius]

2 k run and 10 x 100 metre sprinting followed by gym work and day 1 is always arms.
Biceps
Sleeping spiders , db pressups and hammer curls superset 3x 11 per exercise , spiders at 60 kilos , pressups at 20 kilos and hammers at 30 kilos.
Bull bar curls 3 x 13 at 60 kilos.
Lorian globe bar curls 3 x 15 at 40 kilos.
Triceps
close grip skullcrushers - wide grip old school and lorian bar overhead inverted dips as superset all at 40 kilos.3 x 11 per exercise
cable pull downs 3x 13 at 70 kilos
push downs 3 x 15 at 80 kilos.
Forearm / wrist
tennis ball squeeze 3 x 2 mintes constant squeezing
cable curl seated 3 x 15 at 130 kilos
Same as last week as on cut cycle.

[britonarius]

back and abs today - cardio was only jogging
back - t-bar 3x17 at 70kilos
lying t-bar 3x15 at 60 kilos
romanians 3x15 at 120kilos
deads 3x13 at 120kilos
lay back cable row 3x13 at 100kilos
neck
wide grip shrugs 3 x 17 at 170 kilos
close grip shrugs 1 x 51 at 100 kilos
abs
ab chair 3 x 17 at 60 kilos
1 x 51 at 40 kilos
sting cable curls full extension 3 x 15 at 100 kilos
sidewinders 3 x 13 at 100 kilos
practice match last night went better , was handling well and mixing the ball play well though no 12 is not my fav position.

[britonarius]

Last night -hack squat - 11x 3 x 15 all at 100 kilos
This morning - loose jogging to warm up around 30 minutes then its chest day
Neck - mixed hand shrugs 2 x 3 x 17 at 170 kilo
Chest
guillotine 3 x 17 x 100 kilo
chest press machine 3x15 at 80 kilo
db flye 1 x 51 at 25 kilo
reverse flye 1 x 51 at 22 kilo
bench press 3 x 15 at 100 kilo
press up with 25 kilo pack - 2 minutes time straight into club bell flyes 3 x 13 at 20 kilo clubs
b/b pull over chest [ close grip ] 3 x 13 at 50 kilo
strength hold tech ex - crucifix hold [ d/b] 3 x 11 at 18 kilo with 10 second hold each crucifix
Got kicking practice this afternoon then training the peewees tonight

[britonarius]

Shoulders today - after 3 km run.
Shoulders - gull wing raises 3 x 17 x 60 kilo
cubans / front lat raises superset 3 x 15 x 24 kilo
Ladder bar overhead straight arm raises 3 x 17 x 50 kilos
lorian globe bar bent arm overhead press 3x 15 x 60 kilo
gorillas 3 x 20
smith machine behind neck 3 x 13 x 50 kilo
kettle bar raises 3 x 13 x 20 kilo
Bull bar training later plus passing/ scrum training

[britonarius]

hack squat day - 11x 3 x 15 all at 100 kilos plus leg training tonight

[britonarius]

ok legs last night - romanian deads and straight leg deads 3 x 17 x 120 kilo - leg sleigh [ inverted] 5 x 15 x 150 kilo - calf raises 3 x 11 x 50 kilo - leg curls 3 x 17 x 60 kilo - leg press 5 x 15 x 150 kilo

[britonarius]

2 k run and 10 x 100 metre sprinting followed by gym work and day 1 is always arms.
Biceps
Sleeping spiders , db pressups and hammer curls superset 3x 11 per exercise , spiders at 60 kilos , pressups at 20 kilos and hammers at 30 kilos.
Bull bar curls 3 x 13 at 60 kilos.
Lorian globe bar curls 3 x 15 at 40 kilos.
Triceps
close grip skullcrushers - wide grip old school and lorian bar overhead inverted dips as superset all at 40 kilos.3 x 11 per exercise
cable pull downs 3x 13 at 70 kilos
push downs 3 x 15 at 80 kilos.
Forearm / wrist
tennis ball squeeze 3 x 2 mintes constant squeezing
cable curl seated 3 x 15 at 130 kilos
last week of this as i return to normal diet next week

[britonarius]

back and abs today - cardio was only jogging
back - t-bar 3x17 at 70kilos
lying t-bar 3x15 at 60 kilos
romanians 3x15 at 120kilos
deads 3x13 at 120kilos
lay back cable row 3x13 at 100kilos
neck
wide grip shrugs 3 x 17 at 170 kilos
close grip shrugs 1 x 51 at 100 kilos
abs
ab chair 3 x 17 at 60 kilos
1 x 51 at 40 kilos
sting cable curls full extension 3 x 15 at 100 kilos
sidewinders 3 x 13 at 100 kilos
charity match tonight but i am only going to risk last 20 minutes as i am not fully match fit

[britonarius]

Because i am sometimes tinged by madness loose jogging to warm up around 30 minutes then its chest day with hack squats
Neck - mixed hand shrugs 2 x 3 x 17 at 170 kilo
Chest
guillotine 3 x 17 x 100 kilo
chest press machine 3x15 at 80 kilo
db flye 1 x 51 at 25 kilo
reverse flye 1 x 51 at 22 kilo
bench press 3 x 15 at 100 kilo
press up with 25 kilo pack - 2 minutes time straight into club bell flyes 3 x 13 at 20 kilo clubs
b/b pull over chest [ close grip ] 3 x 13 at 50 kilo
strength hold tech ex - crucifix hold [ d/b] 3 x 11 at 18 kilo with 10 second hold each crucifix
hack squat - 11x 3 x 15 all at 100 kilos
2 hours 32 minutes in the gym
bull bars and passing practice tonight

[britonarius]

destroyed back again - back on a board

[britonarius]

initial analysis reasons 4 to 6 weeks before rehab can begin

[britonarius]

still in hospital - looking at august earliest for any real training

[britonarius]

still hospitalised

[britonarius]

ok back out of hospital and limping on crutches bur doing isometrics and isolation exs

[britonarius]

ok what do you do at almost age 58 having suffered a back injury and playing a sport most retire from before age 40 - simple - you plan a comeback

[britonarius]

returned to belgium for a long holiday and comeback preparation. working with stefan and using the belgian police [ limburg] facilities.

[britonarius]

ok here we go week 1 is only physio

[britonarius]

ok week 2 will involve jogging - physio - isolation exercises and swimming to begin rebuild of body.i plan to continue isometrics as these have helped me progress - goal is to play late september.

[britonarius]

week 3 same as week 2 but longer sessions

[britonarius]

week 5 back in light but normal training from this week - day 1 is arms and cardio - day2 is back abs and cardio- day 3 is shoulders , lats and cardio- day 4 is chest , neck and cardio and day 5 is cardio and lower body.

[britonarius]

increasing tempo and reps not weight from this week.