Bench Press
3x68kgx3 +1kg PR
Military Press
2x32.5kgx6 +2.5 kg PR
Not much else worth mentioning, am too lazy to type it up. What a layed back day, watching arsenal vs liverpool! big game !!!!
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Thread: Guy's Rugby And Pl Training Log
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12-21-2008, 09:34 AM #361
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12-22-2008, 03:39 AM #362
Box Squat
11" Box Squat
2x20kgx5
1x40kgx5
1x50kgx5
1x60kgx5
1x70kgx2
2x75kgx3 +5kgon the second set
1x81kgx3 +1kg PR
Nice!!!
Chins
4xbw+6kgx6 +1kg
Rows were very bad, form was **** weight was too high, ect..
curls and calves after
Damn hot here today, almost 40 degress celcius so I was dripping in sweat the whole time, great feeling....
Currently eating
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12-22-2008, 06:55 AM #363
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12-22-2008, 10:21 PM #364
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01-01-2009, 10:53 PM #365
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01-11-2009, 02:53 AM #366
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01-11-2009, 09:02 AM #367
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05-11-2009, 10:45 AM #368
Finally allowed to train again after 6 months of in-activity and lots of core work. Just going to be easing back into it the first few sessions and then hopefully this thing can start moving and get some momentum in the training and stay injury free(prays)
SPBR has a cult-following it seems and I have already done it for a very limited time so it is what I am going to go for and hopefully make some cracking progress!!! p.s. sorry for stealing the layout everyone, but the LT and TT works like a charm....
Monday 11/05/09
SPBR 1-1
Bench Press (Pinky on rings)
LT: ------
TT: 3x60kgx5
Dumbell Incline Press
LT: ------
TT: 4x14kg'sx8
Dumbell Overhead Press
LT: -----
TT: 3x14kg'sx8
Dumbell Overhead Extensions
LT: -----
TT: 3x16kg'sx10
Abs
The truckload of stuff I have to do for the back....
Feel like a little girl(or weaker) pressing these weights, motivating me to get back into the gym and hit them hard!!! Wednesday + Squats = Possible awesomeness....
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05-11-2009, 11:12 AM #369
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05-11-2009, 12:39 PM #370
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05-12-2009, 01:10 AM #371
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05-12-2009, 02:06 AM #372
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05-13-2009, 07:36 AM #373
Wednesday 13/05/09
SPBR 1-2
Barbell Squat
LT: ------
TT: 3x65kgx5
Bent-Over Row
LT: ------
TT: 4x50kgx6
Pullthroughs
LT: -----
TT: 3x60x10
Barbell Curl
LT: -----
TT: 3x25kgx10
Abs
The truckload of stuff I have to do for the back....
This day scared me, not so much the curls but the rest made me quite nervous after a long stretch of not doing them. Came out of it alive and feeling goos so that must be a positive.....
Currently eating
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05-13-2009, 07:39 AM #374
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05-13-2009, 01:08 PM #375
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05-17-2009, 04:46 AM #376
Sunday 17/05/09
SPBR 1-3
Incline Bench Press (Pinky on rings)
LT: ------
TT: 3x45kgx5
Dumbell Press
LT: ------
TT: 3x16kg'sx10
Dumbell Overhead Press
LT: 3x14kg'sx8
TT: 3x15kg'sx8
Tricep Pushdowns
LT: -----
TT: 3x30kgx10
Abs
3x10
WHAT A PISS UP! Was at the stadium to watch the game... Some very drunk sharks supporters and bulls supporters were around, for very differnet reasons....
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08-15-2009, 07:13 AM #377
And once again... It lives.
It seems whenever I seem to be getting back into the swing of things, it all turns pear shaped. The last few months have been getting consistently better, with an odd gym session every once a month or so, fitting around exams, schoolwork, playing music and RUGBY!!!
Played a couple games the last month or so at first center for a lower level side and had a few storming games and to my delight no sight of pain or aggravation. So hopefully I can get back in the gym and get this **** going again.
Got to the gym last Monday for the first time and had 3 nice sessions this week.....
Currently eating
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08-15-2009, 07:18 AM #378
Monday 1:
Bench (5x5)
top set of 55kg
1 Board Bench (2x3)
60kg
Chin-ups (3xmax)
8, 7, 6
Tricep Pushdown (3x8)
40kg
Lateral Raises (5x10)
6kg
Tuesday 1:
Squat (5x5)
Top set 70kg
Deadlift (3x3)
Top set 110kg Pretty chuffed about that, as before I stopped training I only hit 115kgx1
Abs & Calves
Friday 1:
Bench Press (5x5 Static)
50kg
Dip (3x8)
bw
Barbell Row (5x5 Static)
50kg
Nice feeling training again. Happy with the deadlift and the bench session this morning as all felt very easy.....
Currently eating
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08-15-2009, 06:31 PM #379
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08-15-2009, 08:24 PM #380
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08-16-2009, 12:28 AM #381
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08-22-2009, 10:27 AM #382
Monday 2:
Bench (5x5)
LT:top set of 55kg
TT:top set of 60kg
1 Board Bench (2x3)
LT: 60kg
TT: 65kg
Chin-ups (3xmax)
LT: 8, 7, 6
TT: 8, 7, 6
Tricep Pushdown (3x8)
LT: 40kg x 8
TT: 40kg x10
Overhead Press: (2x10)
LT: ----
TT: 25kg
Medley: (10 reps each circuit, 3 circuits x 20kg)
Hang Clean
Snatch
Close Grip Row
Wide Grip Row....
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08-29-2009, 08:44 AM #383
Wednesday 2:
2 hours of squash before hand.
Deadlift (3x3)
LT:top set of 110kg x3
TT:top set of 110kg x 5 (+2 reps)
Sqaut(3x5)
LT:top set of 70kg
TT:top set of 70kg
Was too buggered to squat properly, need to focus on it. Only did 2 sets here, 60kgx5 and 70kgx5, both very easy though.
Friday 2:
Bench (5x5)
LT:static 50kg
TT:static 55kg (+5kg)
Felt really, really easy.
Overhead Press(3x5)
LT: 20kgx2x10
TT: 30kgx3x5, 1x40kgx5
Barbell Row(5x5)
LT: 50kgx5x5
TT: 50kgx5x7 (+2 reps)
Lots of ab work and 2 hours of squash afterwards.....
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