adams rugby log

**adam131313** · 10-18-2012, 09:42 AM

military press
60 x 1 x 3
62.5 x 1 x 2
65 x 1 x 1

One arm db row
50 x 2 x 8
40 x 1 x 12

Seated barbell press (first time doing these, going to start doing them weekly)
50 x 3 x 6,6,4

Lat pulldown
91 x 2 x 5
63 x 1 x 10

plate shrugs
25 x 2 x 35

barbell shrugs
90 x 2 x 6

Machine preacher curls
40 x 2 x 10,6

**adam131313** · 10-22-2012, 01:27 PM

Just a low volume session. Muscles still tired after match on saturday.

Incline db press
42.5 x 2 x 6
45 x 1 x 3

Machine chest press
84 x 2 x 8
70 x 1 x 12

Machine extensions
45 x 1 x 8
30 x 1 x 20

**adam131313** · 10-23-2012, 03:11 PM

trap bar deadlifts
115 x 1 x 5
125 x 1 x 5
135 x 1 x 3

barbell step ups
60 x 2 x 3

**adam131313** · 10-25-2012, 09:16 AM

Seated barbell press
50 x 1 x 6
55 x 1 x 5
60 x 1 x 0 (poor)
50 x 1 x 6

one arm db row
50 x 2 x 10

machine row
70 x 2 x 10

Db front raise
14 x 2 x 8

Barbell shrugs
100 x 2 x 3
70 x 1 x 15

db preacher curl
16 x 1 x 8
18 x 1 x 4
10 x 1 x 15

**adam131313** · 10-31-2012, 09:20 AM

Incline SM press
70 x 1 x 6
80 x 3 x 4 (kept right shoulder slightly elevated which helped avoid ac joint pain for the first time on this exercise)

lat pulldown
91 x 3 x 6

bench press
70 x 1 x 6
80 x 2 x 6,5

hammer grip pull ups
BW x 2 x 10

Rope straight arm pulldowns
35 x 2 x 8

**adam131313** · 11-01-2012, 10:21 AM

Seated barbell press
50 x 1 x 6
55 x 2 x 6

barbell shrugs
100 x 1 x 12
110 x 1 x 6
115 x 1 x 6 ( 3 rest pause)

db preacher curls
18 x 1 x 8
14 x 1 x 12

Tricep pushdowns
42 x 1 x 8
49 x 1 x 5

underhand pulldowns
15 x 1 x 12
20 x 2 x 10

EZ bar curls
30 x 2 x 20 (8 rest pause reps on last set)

**toad1** · 11-04-2012, 04:43 AM

Hey man where you from?

How's your season going. It's allways good to read the other rugby players logs.

**adam131313** · 11-06-2012, 02:14 PM

Trap bar dealifts
105 x 1 x 5
120 x 1 x 5
135 x 1 x 3
140 x 1 x 3

Box step ups
50 x 2 x 5 (done explosively)
70 x 1 x 3

Explosive Box squats
70 x 2 x 5

**adam131313** · 11-07-2012, 11:37 AM

incline db press
42.5 x 2 x 8,6

Incline Sm press
70 x 3 x 6

Cable flies
20* x 3 x 10

overhead ez bar extensions
20 x 2 x 12
25 x 1 x 10
30 x 1 x 6

machine crunch
30 x 3 x 25

hanging leg raises
bw x 3 x 12

**adam131313** · 11-08-2012, 02:24 PM

Wide arm pull ups
bw x 1 x 8
+5kg x 1 x 6
+10kg x 2 x 4

Machine row
50 x 1 x 12
60 x 1 x 12
80 x 1 x 8

Alternated db curls
20 x 2 x 6
12.5 x 1 x 15

Concentration curls
12.5 x 2 x 6

**adam131313** · 11-10-2012, 06:58 AM

seated barbell press
55 x 3 x 6

barbell shrugs
110 x 3 x 3
90 x 1 x 8
60 x 1 x 12

standing db press
22 x 1 x 6
24 x 1 x 4

machine rear flies
35 x 2 x 12

cable laterals
10 x 2 x 8

sm shrugs
50 x 2 x 15

**adam131313** · 11-11-2012, 01:03 PM

planned routine for tomorrow...legs

Squats
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
130 x 1 x 3 (not sure if ill manage this)

barbell step ups
60 x 3 x 8

barbell hip raises
60 x 3 x 8

seated leg curls
91 x 3 x 8

**adam131313** · 11-12-2012, 10:32 AM

Squats (did these to parallel, normally go an inch or two below)
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
130 x 1 x 3 (pr)

Barbell step-ups
70 x 2 x 5 (each leg)

leg press
180 x 2 x 6

planned on doing barbell hip extensions but lower back was too fatigued to do any hamstring exercises.

**adam131313** · 11-14-2012, 07:31 AM

Incline Sm press
70 x 1 x 6
80 x 2 x 6

Flat db press
30 x 2 x 8
35 x 1 x 6

Wide arm pull ups
bw+10kg x 3 x 6,6,4

Wide grip machine row
50 x 3 x 15
70 x 1 x 8

**adam131313** · 11-15-2012, 08:52 AM

seated barbell press
50 x 1 x 6
55 x 1 x 6
60 x 1 x 3

barbell shrugs
90 x 1 x 6
100 x 1 x 6
110 x 1 x 3

ez bar curls
40 x 1 x 8
45 x 1 x 6
50 x 1 x 4

hammer machine shrugs
50* x 1 x 12
60* x 1 x 10

*=each side

**adam131313** · 11-19-2012, 01:12 PM

Squats
110 x 1 x 3
120 x 1 x 3
130 x 1 x 4 (PR by one rep)

Leg extensions
119 x 2 x 6

seated leg curl
98 x 2 x 5

toe presses
180 x 2 x 20

**adam131313** · 11-19-2012, 06:26 PM

Going to try some proper ATG squats next leg session (probly saturday). Never done them before so going to start around 80kg for trebles and work my way up. Normally only squat to an inch or two below parralel so looking forward to see how it goes. Im doing this as i reckon it'll help increase explosiveness in the hips and so also increase speed

**adam131313** · 11-20-2012, 09:53 AM

just a light session

Db bench press
35 x 1 x 6
40 x 2 x 6,5

Incline SM press
70 x 1 x 4
60 x 2 x 10

overhead db extensions
12.5 x 1 x 6
10 x 1 x 6
5 x 1 x 15

underhand pulldowns
21 x 2 x 12

**adam131313** · 11-26-2012, 12:52 PM

Flat Db bench press
40 x 1 x 6
45 x 2 x 3

Wide arm pull-ups
bw+12.5 x 3 x 5

Incline db press
35 x 2 x 6 (ac joint started in hurt on this exercise)

Lat pulldowns
63 x 1 x 10
77 x 1 x 6
84 x 1 x 6

Machine neutral grip press
56 x 1 x 15
63 x 1 x 12
70 x 1 x 10

**adam131313** · 11-26-2012, 07:02 PM

tomorrows leg routine

trap bar deads
105 x 1 x 5
120 x 1 5
140 x 1 x 5

Barbell reverse lunges
40 x 3 x 10

Good mornings
40 x 3 x 10

**adam131313** · 11-27-2012, 02:50 PM

Trap Bar deadlifts
105 x 1 x 5
125 x 1 x 5
145 x 1 x 3

High box step ups
50 x 1 x 3
40 x 2 x 5

Good mornings
30 x 2 x 6
40 x 1 x 5

**adam131313** · 11-30-2012, 09:53 AM

Seated DB press
30 x 3 x 5

Trap bar Shrugs
105 x 3 x 8

Upright rows
40 x 3 x 8

**adam131313** · 12-01-2012, 06:05 AM

Ez Bar curls
40 x 1 x 6
50 x 2 x 5

Ez Bar extensions
20 x 1 x 6
30 x 1 x 6
40 x 2 x 5

DB preacher curls
18 x 1 x 8
16x 2 x 8

Tricep extensions
60 x 1 x 8
50 x 1 x 10
30 x 1 x 25

Machine preachers
50 x 2 x 5
30 x 1 x 10

**adam131313** · 12-03-2012, 01:05 PM

Front Squats
80 x 1 x 3
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
125 x 1 x 1

Good mornings
60 x 2 x 5
40 x 1 x 5

Leg extensions
119 x 2 x 5
50 x 1 x 15

toe presses
180 x 3 x 20

Machine crunches
40 x 3 x 20

reverse crunches
bw x 1 x 30

**adam131313** · 12-04-2012, 01:15 PM

Incline Bench press
60 x 1 x 5
70 x 1 x 5
80 x 1 x 5
85 x 1 x 5 (1 rest pause rep)

Db bench press
35 x 1 x 6
40 x 1 x 6

Overhead extension
10 x 2 x 12

**adam131313** · 12-10-2012, 01:49 PM

Seated barbell press
50 x 1 x 5
55 x 1 x 5
60 x 1 x 3

hammer grip pull ups
10kg x 3 x 6

machine row
70 x 2 x 8

Standing db press
22.5 x 3 x 8

db Concentration curl
10 x 3 x 12

**adam131313** · 12-11-2012, 01:17 PM

Squats (inch or two deeper than normal)
90 x 1 x 5
110 x 1 x 5
130 x 1 x 4(1 rest pause rep)

Barbell step ups
50 x 3 x 3
40 x 1 x 5

Good mornings
40 x 2 x 6

Barbell hip raises
40 x 2 x 8

Hanging knee raises
bw x 3 x 15

crunches
15 x 3 x 10

front plank
bw x 2 x 45secs

**adam131313** · 12-17-2012, 10:27 AM

Db bench press
40 x 1 x 8
42.5 x 1 x 6
45 x 1 x 3

incline SM press
70 x 1 x 6
80 x 2 x 6
50 x 1 x 10 (drop set)

Cable flies
25* x 2 x 10

Machine extensions
40 x 1 x 12
45 x 2 x 5

**adam131313** · 12-18-2012, 02:14 PM

Trap bar deadlifts
110 x 1 x 3
130 x 1 x 3
150 x 1 x 4

Barbell step ups
50 x 1 x 8
70 x 1 x 3

Good mornings
50 x 1 x 6
60 x 2 x 6

Crunches
10 x 2 x 12

hanging knee raises
bw x 2 x 8

**adam131313** · 12-20-2012, 01:44 PM

Seated barbell press
50 x 1 x 6
55 x 1 x 6
60 x 1 x 6

Hammer grip pull-ups
15kg x 3 x 6 (2 rest pause reps)

Machine row (wg)
77 x 1 x 8
84 x 1 x 6

Barbell shrugs
90 x 1 x 6
110 x 1 x 6
90 x 1 x 8
50 x 1 x 20

Machine preachers
50 x 2 x 6
30 x 1 x 8 (drop set)

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