BobisMighty's Rugby Training Log

[BobisMighty]

even a thanks giving workout in there... decent stuff...

Thanks! I figured I should do something that day, considering what i'd be eating.

[BobisMighty]

11/30/15
Workout:
Bench Press
45lb x 20
95lb x 5
135lb x 5
155lb x 5
170lb x 5
200lb x 5
225lb x 6
230lb x 5 + 205lb x 5

Weighted Dips
45lb x 9
45lb x 7
25lb x 2 x 9

Superset
1A Dumbbell Rows 60lb x 10 60lb x 12 70lb x 2 x 12
1B YLW Iso Hold 5lb x 10 seconds each position x 4

Superset
2A Dumbbell Lateral Raises 20lb x 4 x 12
2B Dumbbell Curls 30lb x 12 20lb x 3 x 10

[scott_donald]

how do you like weighted dips???

benching looking good with all those reps...

[BobisMighty]

how do you like weighted dips???

benching looking good with all those reps...

i like them! hard to stay balanced, but that's probably because i haven't done them in a while.

[BobisMighty]

12/1/15
Workout:
Squats
45lb x 20
145lb x 5
185lb x 5
225lb x 5
245lb x 5
275lb x 5
325lb x 5
330lb x 5 + 295lb x 1
Was supposed to do a drop set, but i could only manage 1 rep after the 330lb set.

Bulgarian Split squat with dumbbell in opposite hand
70lb x 3 x 10
I used this sliding board thing they have, where you put your back foot on this board that slides back as you squat down. weird. Didn't feel easier, but wasn't harder, just different.

Romanian Deadlifts
135lb x 12
155lb x 12
185lb x 2 x 10

RKC Planks
These are a regular plank, but you try to squeeze your arms and legs together like you're drawing them into you and tighten up your whole body. Do these for 5 seconds on 5 seconds off, 2 sets of 10 contractions. These feel rougher than normal planks.

[BobisMighty]

12/3/15
Workout:

Incline Dumbbell Bench Press, 6 seconds lowering the weight
35lb x 5
60lb x 5
85lb x 3 x 5
Last set really burned

Incline Dumbbell Bench Press
50lb x 50
took 3 minutes 23 seconds to his 50 reps. Was able to get to 27 before i had to start rest pausing.

Superset
1A Pullups BW x 10 BW x 9 BW x 8
1B Dumbbell Shrugs 95lb x 10 95lb x 2 x 9

Superset
2A Curls 45lb x 4 x 25
2B Tricep Pulls Downs 33lb x 4 x 25
Did this supersets back to back non stop

[scott_donald]

that slow lifting doesnt sound fun...

[BobisMighty]

that slow lifting doesnt sound fun...

i'm usually pretty sore afterward, but i feel like it helps on my main lifts.

[BobisMighty]

12/4/115
Workout
Bulgarian Split Squats
45lb x 20
95lb x 5
Eccentric Lowers (6 secs) follow by bodyweight iso hold lunge after each set
135lb x 3 x 5

Hip Thrust w/monster mini band
4 x 20

Cossack Squats
88lb x 4 + 44lb x 6
88lb x 10
First set felt awkward with 2 kettlebells so dropped it to one, then tried again on the second one.

Anti-Rotation Alphbet with mini band
2 sets each side

Farmers Walks
105lb each hand
Distance in 3 minutes, back and forth across gym 12 times.
Very happy about that, heaver dumbbells and got back and forth 4 more times than last week.

12/5/15
Workout:
Treadmill hills at 6
12 minutes

Prowler sprints
180b x 10 x 1 45 seconds rest between

Plyo workout
Ankle Jumps x 2 x 50
Lunges BWx 2 x 20 each leg
Squat Jumps BW x 2 x 20
Slalom Jumps 2 x 50
Split Squat Jumps 2 x 20 each leg
Low Squat Ankle Jumps 1 x 30

[BobisMighty]

12/6/15
Woke up too late to run or hit the gym before the Giants vs Jets game,so did a quick bodyweight workout in my living room with my girlfriend.
15 Pushups
40 jumping jacks
20 crunches
1 minute wall sit
15 pushups
20 squats
40 jumping jacks
20 crunches
15 pushups
30 jumping jacks
1 minute wall sit
25 burpees
2 minute wall sit

Did this workout my gf has on her phone where there was a certain exercise for each letter in your name, so this that plus ended workout with a 2 minute wall sit. took about 15 minutes, hit a peak hr of 161, so not bad. Tried to do straight through with as little rest as possible.

[BobisMighty]

12/7/15
Workout:
Bench Press
45lb x 20
135lb x 6
165lb x 5
175lb x 5
205lb x 5
235lb x 5 + 210lb x 5

Push up w/ monster mini band
15, 13, 12, 12

Superset
1A Chest Support Dumbbell Row 50lb x 2 x 12 50lb x 10 50lb x 11
1B YWT Iso-Hold 5lb x 2 x 20 seconds 5lb x 2 x 12 seconds

Superset
2A Dumbbell Lateral Raises 25lb x 8 20lb x 2 x 12
2B Dumbbell Hammer Curls 40lb x 8 30lb x 10 25lb x 12

[sperez21]

a little off topic - but what club do you play for in NJ?

i play on rowan university's club side right now, gonna be a spring semester junior in a couple weeks

[BobisMighty]

a little off topic - but what club do you play for in NJ?

i play on rowan university's club side right now, gonna be a spring semester junior in a couple weeks

Montclair Norsemen. We have a D2 and D3 side. We play our home games in Bloomfield. If you want to keep playing after college or want to get a run in the summer, let me know! we have sevens practice in the summer. If we get enough guys we play tournaments, but it's more to stay in shape.

[sperez21]

Montclair Norsemen. We have a D2 and D3 side. We play our home games in Bloomfield. If you want to keep playing after college or want to get a run in the summer, let me know! we have sevens practice in the summer. If we get enough guys we play tournaments, but it's more to stay in shape.

That would be awesome! So far I've only played 15s, but like you mentioned...it would be nice to stay in shape playing 7s and get some experience at it. I will keep a tab on your club's page and once it gets closer to summer I will definitely be in contact.

[BobisMighty]

That would be awesome! So far I've only played 15s, but like you mentioned...it would be nice to stay in shape playing 7s and get some experience at it. I will keep a tab on your club's page and once it gets closer to summer I will definitely be in contact.

Here's our page http://montclairrugby.wordpress.com/ we also have social events to that you're welcome to come to in the off-season.

[BobisMighty]

12/8/15
Workout:
Squat
45lb x 20
155lb x 5
195lb x 5
235lb x 5
255lb x 5
295lb x 5
335lb x 6 + 300lb x 5

Dumbbell Reverse Lunges
75lb x 3 x 8

Dumbbell RDLs
75lb x 2 x 10 75lb x 12

[sperez21]

Here's our page http://montclairrugby.wordpress.com/ we also have social events to that you're welcome to come to in the off-season.

Nice, thanks!

you also inspired me to start my own rugby training log lol

[BobisMighty]

Nice, thanks!

you also inspired me to start my own rugby training log lol

Oh wow glad to hear it! i'll check it out!

[BobisMighty]

12/9/15
Cardio + Plyos
Workout:
30 minutes
I did a mix of treadmill sprints and stationary bike sprints

Plyos
Slalom Jumps 3 x 50
Star Jumps 3 x 10
Power Skips 3 x 30 yds
1 leg step-up jump 3 x 8 (per leg)
Low Squat ankle jumps 3 x 50

12/10/15
Workout:
Dumbbell Incline Bench Press
40lb x 10
60lb x 6
Eccentric Lowering (6 seconds)
90lb x 3 x 4
Timed set
50lb x 1 x 50 (took 4 minutes to complete)
I tried not to put the dumbbells down as much for these, and limited rest to 10 seconds, but that ended up just making me pause more often than if i had rested more.

Superset
1A Pullups BW x 3 x 10 Chinups BW x 8
1B Monster Mini Band Pullaparts 4 x 12

Dumbbell Shrugs
110lb x 3 x 12

Superset
2A 40lb x 40 40lb x 25 40lb x 35
2B Monster Mini Band Tricep Pulls Downs x 40, x 25, x 25
No rest between sets, from one right to the other

[BobisMighty]

12/11/15
Workout:
1m
Bulgarian Split Squats
45lb x 10
95lb x 6
Eccentric Lowering 6 seconds
185lb x 3 x 3
After each set, 1 iso-hold bodyweight lunge each leg

Barbell Hip Thrusts
185lb x 4 x 10

Cossack Squats
88lb (2 44lb kettlebells) x 2 x 8

Alphabet Anti-Rotation with Bands
2 sets each side

Farmers Walk
110lb each hand, 3 minutes, back and forth 8 times in the gym.

5pm
Plyos
Slalom Jumps 3 x50
Star Jumps 3 x 10
Power Skips 3 x30 yds
Side to Side Box Jumps 3 x 8
1 legged step up jumps 3 x 8
Low Squat Ankle Jumps 3 x 50

12/12/15
Cardio
Ran about 6 miles today

[BobisMighty]

12/14/15
Workout:
Foam Roller Bench Pres (used a foam like a 3 board)
45lb x 20
135lb x 5
155lb x 5
185lb x 3
205lb x 3
235lb x 3
245lb x 3 + 225lb x 3

Standing Modified Arnold Press
35lb x 10
40lb x 2 x 10
20lb x 50 (15 second rest pause at 35th rep)

Back Superset
1A Chest Supported Dumbbell Row Iso Hold 50lb x 3 sets 30 seconds
1B Chest Supported Hammer Grip Dumbbell Row 50lb x 3 x 15
2C Chest Supported Rear Dumbbell Flyes 10lb x 2 x 15 10lb x 16

Tricep Pulldowns with Monster/MiniBand
1 x 50 (stopped here because my gf called)
1 x 53

[scott_donald]

very inventive of you... hope you did not squish the roller...

solid session...

[BobisMighty]

very inventive of you... hope you did not squish the roller...

solid session...

Haha I hope not too! I wanted to do a board press instead of floor press, since i always felt uneven on the floor. i think my one tricep is bigger than the other so it's never even when i go down. Thought the board press would be a good way to work partial range while leaving the 1 of 2 power racks free for the squatters.

[BobisMighty]

12/15/15
Workout:
Deadlift
225lb x 5
275lb x 5
295lb x 3
315lb x 3
345lb x 3
tried to go up to 380lb but it was a no go. something felt off on my left side.

Deadlift off blocks
315lb x 6
Stopped here. Think I pushed it too hard between friday and saturday. I was supposed to being doing the entire set off blocks, but wanted to get some full rom deadlifts in.

Superset
1A Romanian Deadlift w/ Monster Mini Band 135lb x 10 155lb x 10 160lb x 10
1B Reverse Lunge BW x 10 110lb x 2 x 8
1C Pullups BW x 2 x 10 BW x 10

Superset
2A Hanging Leg Raise x 16 Swiss Ball weighted crunches 8lb x 15 12lb x 15
2B Facepulls w/ External Rotation 33lb x 20 38lb x 2 x 20
Switched from leg raises to swiss ball crunches. i never really feel leg raises.

Left side of back feels wonky. Going to have to work on it. was hoping rugby being over would mean my back was in shape, but it started feeling funny friday after my workout.

[BobisMighty]

12/16/15
Plyo workout
Slalom Jumps 4 x 50
Star Jumps 4 x 8
Side to Side Box Jumps 4 x 8
1 Legged Step Up Jumps 4 x 8
Low Squat Ankle Jumps 2 x 50

Have to be careful with balancing these and sprints as my shins didn't feel great while doing these.

[BobisMighty]

12/17/15
Workout
Dumbbell Bench Press
40lb x 10
60lb x 6
Dumbbell Bench Press with 3 second pause at bottom
80lb x 2 x 6
85lb x 6

Superset
1A Wide Grip Lat Pulldown 165lb x 15 185lb x 2 x 9
1B Cable Facepulls 44lb x 20 55lb x 20 66lb x 16

Superset
2A Wide Pushups with 5 second lowering BW x 5 x 10
2B Chest Supported Dumbbell Rows 40lb x 20 40lb x 3 x 15 40lb x 16

Curls with Curl Bar
70lb x 50 (took as few rests as possible to get to 50. Didn't rest more than 10-20 seconds. Stopped about 4 times.)

[BobisMighty]

12/20/15
This workout was supposed to have been done on friday, but i had a little too much fun at the work holiday party on thursday, and saturday I had no time to workout.

Workout:
Bulgarian Split Squat
45lb x 6
95lb x 5
3 second pause at the bottom
135lb x 5
145lb x 2 x 5

Superset
1A Banded Kettlebell Swings w/ Monster Mini Band 44lb x 3 x 12
1B Dumbbell Shrugs 90lb x 9 90lb x 2 x 12
1C T-Bar Rows 90lb x 15 90lb x 16 90lb x 17
I really liked the banded kettlebell swings, i just wish this gym had heavier kettlebells. Doesn't seem like it's the kind of movement that would benefit from a stronger band, but heavier kettlebell. Shrugs I did slow with no head movement. T-Bar Rows I did slow as well, focusing on pulling with upperback before using the arms.

Goblet Squats
25lb x 10
65lb x 28
Goal was to do as many reps as possible with a dumbbell or kettlebell anywhere from 30-40% of bodyweight. If anything my lungs gave out before my legs did. Hopefully I can double this next time.

RKC Planks
4 sets of 10 seconds with 10 seconds of regular planks in between
RKC planks are when you get into plank position and focus on squeezing your whole body, trying to draw your feet and elbows into your body. You really feel it in your core if you alternate this with a normal plank.

Sprinter Situps
1 x 15

[BobisMighty]

12/21/15
Workout:
Floor Press
45lb x 10
135lb x 6
155lb x 5
185lb x 5
225lb x 4
235lb x 3 + 215lb x 5

Dumbell Bench Press palms in
70lb x 10
75lb x 2 x 10
50lb x 50 (had to do a few rest pauses for this one. probably about 5 times i had to rest about 15-20 seconds.)

Superset
1A Chest Supported Dumbbell Row ISO Hold 40lb x 40 seconds 40lb x 35 seconds 40lb x 30 seconds
1B Chest Supported Dumbbell Hammer Grip Row 40lb x 17 40lb x 18 40lb x16
1C Chest supported reverse dumbbell flyes 12lb x 18 12lb x 17 12lb x 18

Tricep Pulldowns
30lb x 100 (had a few rest pauses, about 4 of them here 15-20 seconds)

[TypeNirvash]

Is it too late to jump in here, and start following your log?

[BobisMighty]

Is it too late to jump in here, and start following your log?

jump right in!