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
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Thread: The Ice Dragon Goes North
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04-22-2014, 04:19 AM #391
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
04-23-2014, 03:47 AM #392
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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.
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
-
04-23-2014, 05:43 AM #393
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 kilosWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
04-24-2014, 02:24 AM #394
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 crucifixWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
04-24-2014, 06:53 AM #395
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04-25-2014, 04:06 AM #396
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 kiloWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
-
04-26-2014, 04:36 AM #397
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04-27-2014, 02:31 AM #398
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04-28-2014, 03:33 AM #399
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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.Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
04-29-2014, 03:51 AM #400
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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.Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
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04-30-2014, 03:34 AM #401
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 tonightWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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05-01-2014, 03:35 AM #402
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 trainingWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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05-02-2014, 03:12 AM #403
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05-03-2014, 05:34 AM #404
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
-
05-05-2014, 03:44 AM #405
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 weekWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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05-06-2014, 03:02 AM #406
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 fitWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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05-07-2014, 04:21 AM #407
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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 tonightWithin the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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05-08-2014, 04:32 AM #408
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05-09-2014, 02:03 AM #409
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05-12-2014, 03:55 AM #410
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05-17-2014, 01:55 AM #411
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06-06-2014, 06:54 AM #412
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07-03-2014, 04:01 AM #413
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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07-07-2014, 03:36 AM #414
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
returned to belgium for a long holiday and comeback preparation. working with stefan and using the belgian police [ limburg] facilities.
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
-
07-09-2014, 03:59 AM #415
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07-12-2014, 06:45 AM #416
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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.
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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07-21-2014, 03:47 AM #417
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08-10-2014, 01:43 AM #418
- Join Date: Dec 2007
- Location: Durham, United Kingdom (Great Britain)
- Age: 67
- Posts: 2,498
- Rep Power: 488
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.
Within the realms of reason - nothing is impossible.
IMMORTALITY IS A STATE OF MIND
Like the Mighty Welsh Dragon that fortifies my blood - SURRENDER IS NOT AN OPTION.
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08-24-2014, 01:30 AM #419
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