The CasinoApe's Rugby Training Journal

[CasinoApe]

Nothing perticular over the last few days, lots of glute exercises and foam rolling, hip and knees feeling pretty decent, might start running next week, but i'm aprehensive to do any significant running while there are any slight issues specifically with the knee, I'll give it a go sometime next week.

Glute stuff usually just:
Lunges with twist
Exercise ball single leg raises
Hip thrusts

[CasinoApe]

Went sprinting today:

90 seconds jog at restful pace
30 seconds full sprint

Completed 3 sets.

Feels good man, no knee or hip problems, was shattered and i'm definitely in a poor state of fitness, but all things considered its good progress and not to bad overall, being able to sprint now is great progress and means my current rate of change will increase exponentially, so feeling pretty good right now.

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 4 sets.


Shattered!!!

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 4 sets.

Did 2 x 100m sprints afterwards.

[CasinoApe]

Didn't run today as I had some pain in my right hip last nigth and decided to rest it. Seems fine now but its too late in the day for the run.

[fashionemma]

hello everyone Everyone up exercise

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 4 sets.

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 4 sets.

[toad1]

Weighted lunges - +40kg (1 20kg plate held in each hand) - 3x12 reps each leg

Hiit circuit:
Press ups - 100% 30 seconds
Lunges/situps/pull ups - 90 seconds
Burpees - 100% 30 seconds
Lunges/situps/pull ups - 90seconds

Repeat (7 100% sets completed)

Time - 17:31


These were performed several hours apart.

Bumped it up to 7 sets this time, shattered!

Circuits are looking good, hows the body feeling?

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 5 sets.

[CasinoApe]

Circuits are looking good, hows the body feeling?

Pretty good overall, still got problem with the knee and hip but they're getting better so that encouraging. A bit ill over the last few days so i'll have to miss some training.

Hows it going for you?

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 5 sets.

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 4 sets.


Didn't sleep too well so only got the 4.

Weight has now dropped to about 212lbs

[CasinoApe]

Ran about 900m, sprinted the final 47seconds or so.

Decided to not do the full HIIT as my hip was feeling a little odd, no point rushing in, so just dropped the intensity a bit, but this was still a pretty good run.

Edit: Did some pronated wide grip pull ups later in the day

3x5 wide grip pronated grip pull ups



Note: Just wanted to say that on my off days I tend to go for walks as a way of getting in some extra activity in my spare time, usually these last about 40minutes to an hour and involve walking a couple of miles.

While I'm at it, as an overall progress report, I can see visible reductions in bf% already, legs do feel stronger, still some trouble with the hip, the knees too also aren't quite right but don't cause any bother.

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 5 sets.



Slept badly again, this was the worst I felt running in terms of energy, really had to push it to make 5, and I was running very slowly, but its not of too much concern becuase I just slept badly, was nothing else, so all in all I was pleased with getting the 5 as this is the worst session I've had by quite some distance.

Note: Stopped jogging for 15secs after the 4th set. Slow run.

[CasinoApe]

13mile road cycle this morning, took about 50minutes, was just coming back from a mates house. Lots of hills, was pretty tough at points, was pretty enjoyable though, will probably do some more cycling.

[toad1]

Pretty good overall, still got problem with the knee and hip but they're getting better so that encouraging. A bit ill over the last few days so i'll have to miss some training.

Hows it going for you?

Getting better, pretty much at where you used to be, sometimes the only thing that feels good is my knee. I'm having to do alot of work on my VMO and my hips & glutes.

I've just started back running the last few weeks.

Nice cycle, i'm so fed up of bikes.

[CasinoApe]

90 seconds jog at restful pace
30 seconds full sprint

Completed 6 sets.

New PB, and its twice what I did when I started off so good progress!! Very happy with 6.

Didn't run on monday becuase I felt a bit tight in my knees hip and my ankle had been feeling a little odd since last friday's run, so I decided to rest.

Note: My waist is now down to about 36", which is a decrease of about 3-3.5", which again is good progress, fat loss is clearly visible. Legs are also feeling alot stronger and better overall, feeling some nice development in my glute/hams/vmo's.

[CasinoApe]

Getting better, pretty much at where you used to be, sometimes the only thing that feels good is my knee. I'm having to do alot of work on my VMO and my hips & glutes.

I've just started back running the last few weeks.

Nice cycle, i'm so fed up of bikes.

Nice your back running, doing all the glute work was pretty monotonous and didn't really seem like it was going anywhere, I definitely recommend you try to work up to doing some sprints, my legs are already feeling much better than they have done for a long time.

[CasinoApe]

Didn't run today, I think the heavy workload is leading towards shin splints, I first noticed pain in my shins when I ran last week and its been getting slowly stronger during each session. I believe this is caused by the tightening of my gastrocnemius muscles, causing over pronation of the foot when running. In the reading I have done on this, it generally occurs when a heavy amount of work is performed by an individual who has just begun training, so I fit the bill.

Its not a major concern, just something I have noticed, I have learnt now not to train through these sorts of pain signals which go beyond the usualy pain of physical exertion. My progress has been better than expected, with visible levels of fat reduction, increased leg strength and the doubling of sets from 3 to 6, I feel that I am ahead of schedule, and would probably end up with a nasty injury if I were to continue. So for these reasons I'm going to stop the HIIT sessions for as long as there is any pain in the shins. I expect this will take about a week.

In the meantime, I'm going to stretch the calve muscles, perform some glute exercises, and do some upper body work, perhaps some circuits or something. I am continuing the walking I have been performing, although this may stop. On that note I walked for about 1hr 30mins today, covering roughly 5miles or so.

[CasinoApe]

Went for a short 500-600m jog, shins feel better, still gonna take time to rest them though. Also went for a 5 mile walk or so.

[CasinoApe]

Went swimming for about 1hr 30m, pretty tired, did lots lengths and sprints and so on.

Edit: My height is now up t 6' 2.6" which is growth of about 0.5" in the last 4months or so.

[CasinoApe]

Went swimming again for about 1hr 30min, did lots of sprints.

Also been doing lots of glute work.

[CasinoApe]

Went swimming again, varied between steady cardio and sprint bursts with rests.

Weight has now dropped to 15st, which is 95kg or 209lbs.

[CasinoApe]

Swimming session yesterday, did more HIIT style stuff, alot of front crawl sprints etc.

Waist now down to 35", weight is just below 15st.

[JT4Rugby]

Looks like your progressing well mate. What was the problem with your knee or knees?

[CasinoApe]

Swimming yesterday, 1hr 30min session.

Weight down to 94kg.

[CasinoApe]

Looks like your progressing well mate. What was the problem with your knee or knees?

Patella mistracking, its the same thing i've had for a while, along with the hip injury I picked up last year.

Hows the rugby going for you now mate?

[CasinoApe]

Swimming session 1hr 30min.

[JT4Rugby]

Patella mistracking, its the same thing i've had for a while, along with the hip injury I picked up last year.

Hows the rugby going for you now mate?

The rugby isnt going for me sadly. I have the same problem as you, patella mistracking. Is yours due to a weak VMO and glutes like myself? If so maybe we could exchange some ideas because its so fustrating I have a constant pain all the time in my knees