BobisMighty's Rugby Training Log

[scott_donald]

donald ducking???

[BobisMighty]

donald ducking???

it's when your ass tilts back like this, and your stomach pushes forward


Donald ducking is also when you wear a shirt and no pants.

[foyt20]

It's pretty rough actually. But I really only feel it on Wednesday, which is my off day. But Im pretty fat right now, i'm at 235 so my body can handle it haha. Although I don't look that heavy.


Couldn't make it this year I had a wedding saturday night. I heard it was glorious, and for the 10th year in a row, Montclair lost our second game to the team that ended up winning the whole thing. I did make it to the Princeton 7's tourney. We made it to the Social Cup Semi's and lost to Steel City. Although it's very possible that the ref got the score wrong. Oh well. How are things?

Going o. Taking a ref course today. Fuarked up my wrist yesterday doing military press, so that sucks. Been hitting the gym everyday at work so thaats pretty cool. Was the wedding good I hope?

[BobisMighty]

Going o. Taking a ref course today. Fuarked up my wrist yesterday doing military press, so that sucks. Been hitting the gym everyday at work so thaats pretty cool. Was the wedding good I hope?

Oh nice. I wanted to take that ref course, but it was my gf's dad's b-day, and we had dinner reservations down the shore, and i never would have made it in time if I had gone. Ah that sucks. Do you do any wrist/grip work? It's definitely worth it in terms of making sure your wrists don't buckle on lifts.

[BobisMighty]

8/6/12

AM: Bench Press

No time for a warmup, got to the gym too late. But I did roll out my shoulders with a lacrosse ball last night while watching the olympics.

Workout:
Bench Press
135x5 160x3 190x1 205x13
205 felt pretty good. I wanted 15 but it was a no go.

Flat Dumbbell Bench Press
60x20 60x17
Very close to 2 sets of 20, especially after repping out 205. Hopefully next week I can hit it.

Back Superset
1A Seatted Machine Iso-Row(each arm) 96x15 121x2x12
1B Facepulls 50x3x12

Was running late so I skipped traps and biceps. Will throw those in tomorrow's workout.

PM: Brazilian Jiu-Jitsu
We actually worked on shooting for single leg takedowns, which was awesome. It's good to know bodypositioning if I only manage to grab one leg.

[scott_donald]

how was the pump after all those reps... i hate the pump big time!!!

[BobisMighty]

how was the pump after all those reps... i hate the pump big time!!!

Haha it wasn't too bad. Although I could barely move my arms afterwards, and my chest was huge! It made showering problematic. Luckily the contrast showers helps alleviate it it a bit. But i'm probably going to be sore tomorrow.

[B1GinNY82307]

I really need to start utilizing the contrast shower recovery method...

[da2ricky]

Haha it wasn't too bad. Although I could barely move my arms afterwards, and my chest was huge! It made showering problematic. Luckily the contrast showers helps alleviate it it a bit. But i'm probably going to be sore tomorrow.

lol that feel!

I was in Stafford VA visiting family last week and had the opportunity to train at the gym on base (quantico)... it really makes my gym look like a **** hole and I cried a little when I had to leave. I'm starting to see some nice weight gains/strength gains with the M-Stak though.

[BobisMighty]

I really need to start utilizing the contrast shower recovery method...

It's a real easy method to use. I want to create a device that you can just bolt onto your shower that alternates the water temperature without you having to do anything. or at least a timer, so you know when to switch them. but a really easy method to use is to make it hot when you're soaping up, and cold when you're rinsing off. so i make it hot when i shampoo, cold when i rinse. hot when i wash my face, cold when i rinse, etc.

lol that feel!

I was in Stafford VA visiting family last week and had the opportunity to train at the gym on base (quantico)... it really makes my gym look like a **** hole and I cried a little when I had to leave. I'm starting to see some nice weight gains/strength gains with the M-Stak though.

haha the pump feels great until you can barely put on your shirt or wash your own back.

oh man, that feel when you get to a superior gym and come back to your own and it feels like you traveled back in time 30 years.
maybe i'll check out the m-stak. it's one of those products that seems geared more toward PCT, but PCT for natty athletes is pretty much a test booster.

[grace_ou]

It's a real easy method to use. I want to create a device that you can just bolt onto your shower that alternates the water temperature without you having to do anything. or at least a timer, so you know when to switch them. but a really easy method to use is to make it hot when you're soaping up, and cold when you're rinsing off. so i make it hot when i shampoo, cold when i rinse. hot when i wash my face, cold when i rinse, etc.

I just use a hand help shower head. That way I can simple target the area I need. I went with one that has the dials for massage settings.

[BobisMighty]

I just use a hand help shower head. That way I can simple target the area I need. I went with one that has the dials for massage settings.

That's a good idea, I should probably get one of those. But half the time it's my back and I can't reach it with one of those anyway. Unless I get one of those extenders.

[BobisMighty]

8/7/12

AM: Squats

Warmup:
Shoulder work
Yoga Twists
Single Leg Hipthrusts
Static Hip Stretch plus glute contraction
Bodyweight squats

Workout:
Squats
45x7 175x5 205x3 240x1 260x12

Box Jumps
36"x2 38"x2 40"x2 42"x2 44"x2
Very glad I got the 44"

Snatch Grip RDLs
135x3x10

Leg Raises (feet to bar)
Bwx3x10
These were rough, as we do a lot of core exercises in BJJ to begin with.

Shrugs and Chinups Superset
1A Machine Shrugs 345x3x15
1B Chinups BWx3x5

PM: Touch Rugby

[scott_donald]

solid stuff again...

machine shrugs... get a bar and man up!!!

[BobisMighty]

solid stuff again...

machine shrugs... get a bar and man up!!!

Too time consuming haha. Plus the machine is plate loaded. so it's most likely the same thing.

[BobisMighty]

8/9/12

AM: Overhead Press

Warmup:
Straight arm pullovers
Wall sliders

Workout:
Overhead Press
90x5 105x3 125x1 130x13
Was hoping to get 15, but I'm happy with 13.

Back Tri-set
1A Weighted Wide Grip Pullups 40x3x5
1B Close Grip Chinups BWx8 BWx2x5
1C TRX Strap Facepulls BWx3x10
rested 10 seconds between each exercise, 1 minute rest between first and second set, and 2 minutes between 2nd and 3rd set.

Dumbbell Overhead Press and Wide Hammer Grip Pullups Superset
2A Dumbbell Overhead Press 40x2x15 40x14 40x13
2B Wide Hammer Grip Pullups BWx4x5
Thought it might help to increase my pullup volume

Machine Shrug and Dips Superset
3A Machine Shrugs 365x3x12
3B Dips BWx14 BWx2x12

PM: Touch Rugby
The last informal game of touch rugby of the summer. Next week starts official practices for the 15's season this fall.

[scott_donald]

a lot of reps overhead there...

like that session... but still more machine shrugs!!!

[BobisMighty]

a lot of reps overhead there...

like that session... but still more machine shrugs!!!

my arse is too big to do behind the back, and when i do it in front the bars tends to hit something that i like very much!

[da2ricky]

a lot of reps overhead there...

like that session... but still more machine shrugs!!!

I've never even seen a shrug machine... I go to a poverty gym :/

[BobisMighty]

I've never even seen a shrug machine... I go to a poverty gym :/

it looks like this

it's alright. it gets the job done.

[dwyerg]

Hi bob, I read somewhere Rugby players, dont eat carbs after something like 4pm.. is this true? and if so why? as they are very big people generally

[BobisMighty]

Hi bob, I read somewhere Rugby players, dont eat carbs after something like 4pm.. is this true? and if so why? as they are very big people generally

I never read that, but there are lots of ways you can carb cycle like that. A way I've done it is actually eat no carbs until 6pm. here's a good article on it
http://suppversity.blogspot.com/2011...-make-you.html

[BobisMighty]

8/10/12

Deadlift

Warmup:
Yoga Twists
Static Hip Stretch
Sidesteps with short band around knees
Monster Walk

Workout:
Deadlift
225x5 275x3 315x1 340x15
Very happy with that. My glutes were really burning

Weighted Box Jumps (40lb vest)
32"x4x2

That's all I did. I ran out of time before my dentist appointment.

[BobisMighty]

8/13/12

Deload Week
Upperbody Assistance Work

Warmup:
Front Raises
Rear Delt Raises
BTN Snatch Grip Presses

Workout:
Dumbbell Flat Bench Press
60x27 60x20

Back Superset
1A Bent Over Dumbbell Row 90x3x12
1B Facepulls 50x12 57.5x2x12

Machine Shrugs
315x3x15

Much needed deload week. I'm going to hit the gym the next 2 days in a row, as I'm going to New Orleans from Thursday-Friday for a bachelor party.

[BobisMighty]

8/14/12

AM: Squats
Deload Week

Warmup:
Foam Roller
Yoga Twists
Static Hip Stretch
Bodyweight Squats
Bodyweight RDLs

Workout:
Squat
225x3x5

Bulgarian Split Squats with Dumbbells
25x3x10
Weight is each dumbbell

GHR
BWx3x10

PM: Rugby Practice

First official 15's practice of the fall season.
Practice was nuts tonight. We did our lap test, which is trying to do 4 laps around the field in 4 minutes. I got 4.29, but I still beat most of the other guys on my team. It's not an actual playing field, which would have been around 1360 meters. But it wasn't really far off that. I think it's not a bad pace. I pretty much saved everything for the last lap. Then we scrummed for about 20 minutes straight. We would have one pack push against the other, than jog about 20 meters and come back. That was rough. After that we did more sprints at different distances, then we ran 2 giant laps. Needless to say I have DOMs a plenty. But I think Hydro-peak definitely helped me with my endurance in practice, as I performed better than I thought I would.

[da2ricky]

[B]8/14/12
GHR
BWx3x10

what is this?

[audieswu]

GHR = Glute Ham Raises...not Bob by the way


Hey Bob, just dropping by bro! Hope they make rugby as an olympic event in 2016! We'll represent Pinas

[BobisMighty]

GHR = Glute Ham Raises...not Bob by the way


Hey Bob, just dropping by bro! Hope they make rugby as an olympic event in 2016! We'll represent Pinas

Hey Audie! Good to see you. How are things? How's your daughter?

And actually, Rugby 7s will be in the Rio Olympics in 2016. So hopefully the Philippines makes it!

[scott_donald]

Return of the split squats!!!

[BobisMighty]

Return of the split squats!!!

Be grudgingly so haha. I'm going to do them for my 8's wave, then probably switch back up to step ups for 5's.