thenewguy23's Workout Log: Get Big or Die Tryin' !

[thenewguy23]

I thought it was a bout time I made one of these logs, I've just been reading loads of them lately so I thought hey, why not?

First I'll give a quick overview of myself:

As it says in my personal info I'm 5'8, 140lbs, 14 and I'm not very big. Rugby is my main sport, I play winger for my school and now play for a Rugby League side near me (went to my first training session on Tuesday). This thread is gonna be my journey to getting bigger, stronger and faster over the next few years and hopefully dominating in this new team.

If anybody could give me some info on what sort of workout I could do to achieve this, I would appreciate that and give reps, I'm also looking for a American Football style workout to follow instead of rugby, i see Football players overall as more athletic I think that style of workout will translate to the field for my position.

Thanks

[thenewguy23]

I wanted to start this Journal on Tuesday but was busy with some things so I'll write about what I did in that training session.


Warm up

5 min Light Jog
Stretches
Running through cones at different speeds (50% - 75%)
Simple Passing

Drills

We practiced the main type of play we will be playing on Saturday, it was called phase ball. I was finding it weird since I'd only played Rugby Union and not League

Positional Drills

Kick Returns - was pretty tough since half the pitch was dark, we did this for about 20 mins Pretty Basic.

Core Work - Horrible

We finished the session with about 5 mins of core. It was hell! It was about 8.15 at the time. Was pouring down with rain and was cold. We did some planking, leg raises at different heights and then finished it with stretching. Felt like I died, but It was good, I need to spend more time on core.

Overview

Overall, the session was very good and I am looking forward to training next week, going to be playing in the 1st round of the Challenge Cup on Saturday. Should be good. I'll Update on the Score

[thenewguy23]

Okay, so it was the day after my training session and I decided I'd go to the gym to do some light/moderate work in preparation for the game on Saturday. This session was a bit all over the place since I'm not following a program but I think it was okay. I've realized that my lifts are weak, can't help that but we all start somewhere. Didn't max out today.

Warmup

5 mins Treadmill intervals
Stretching

Leg Press

220 x 5
264 x 5
330 x 5
286 x 5
286 x 5
330 x 5

Lat Pulldown

5 sets and 5 reps - 100 lbs
2 sets and 5 reps - 110 lbs

Pullups and Chinups

2 x 5 BW Pullups
1 x 5 BW Chinups

Shoulder Press/Overhead Press

3 x 5 - 100 lbs

Bench Press (really tired at this point)

1 x 5 100lbs
1 x 5 88 lbs
1 x 6 66lbs

Calf Raises

3 x 8 - 100 lbs

Motivation

[thenewguy23]

I am Really sore on my left side and was thinking about getting a foam roller to help stretch, who has used them and are they worth it? I have just been resting today and watching some Rugby League in Prep for the Challenge Cup match on Saturday. Has anybody got a program which could help me too?

[thenewguy23]

Trying to get my bulk going.

Morning Weight: 140 lbs
Night Weight : 142 lbs

Not sure on how many calories I ate today, but I think this bulk will be fine (recently bulked from 130 to 140) with gaining hardly any body fat

[thenewguy23]

Any help with the recovery question?

[toad1]

http://forum.bodybuilding.com/showth...2546551&page=1

have a read of this, it's the sports training 101 sticky. sums all the basics pretty well.

aslo you need to train like a rugby player and not an NFL player, the cardio demands of league especially are very different from american football.

most important thing at your age is learning technique, do it untill your blue in the face. i'm still learning form and i've been lifitng for almost 10 years now.

[thenewguy23]

Even if I play a position like wing when I need to be fast, make sharp cuts etc and just be explosive. I just can't seem to find a workout for my position so I'm leaning towards an American football workout

[thenewguy23]

Almost about to leave, not expecting much game time but it should be good!

[thenewguy23]

Just got back from the game lost 24 - 22, tough break and now we are out of the cup. At least we can focus on the league now and getting to the playoffs. The guys I played against were quite big and had a good physical presence, need to bulk up more ! I also got a lot more playing time than expected, I played the full game, made a good amount of solid tackles and scored two tries. One of them was a monster try, I tackled the kid on the other team and forced a fumble I then scooped the ball up and scored, it was about 90 yards (we were backed up to our goalpost) the second one was a bit of luck too, another one of the players got the ball stripped off of them and I simply scooped it up and took for a touchdown, about 20 yards. Those were my only two carries of the game and they weren't even off passes, I was screaming for the ball but we weren't passing it out to me enough, I got frustrated. Overall it was a good game and I'm happy with that first game as a Greenwich admiral !

[thenewguy23]

Also held up a try,forgot to mention it

[thenewguy23]

No training or matches next week, looking to go to the gym twice and do one plyometric bases workout

[tperdew]

I would do Back and Biceps. Chest and triceps, Shoulders and legs. 6-12 reps per set.
Back exercises- Lat pulldowns, Straight leg deadlift, Goodmornings, Rows.
Biceps- Pullups, Lat pulldown(close grip underhand) Hammer curls, preacher curls, cable curls.
Chest- Barbell/dumbbell flat bench. Barbell incline. Barbell decline. Chest Fly. Pushups.
Triceps- Skullcrushers. Pushdowns. Dips. Diamond pushups.
Shoulders- Shoulder press, delt fly, lateral raise.
Legs- Leg press, leg extension, leg curls, Deadlift, Squat.


Basically, try to use compound movements. And remember, nutrition is even more important than the exercise.

[Chriswills01]

Hey,
If your looking for a great excercise to do for your rugby.. Deadlift.. and deadlift heavy, but make sure forms correct man it'll help you out tonnes. subbing this aswell for you hope to see you bulk up well

[Raxcoe]

Ill help you for the faster part (please rep). Okay I suggest to get faster do alot of resistance running. Parachutes, sled pulls, weighted vest, and resistance\kinetic bands. I improved my speed so much by doing alot of resistance running trust me it works. Please rep.. And I'm in on this as well!

[thenewguy23]

Ill help you for the faster part (please rep). Okay I suggest to get faster do alot of resistance running. Parachutes, sled pulls, weighted vest, and resistance\kinetic bands. I improved my speed so much by doing alot of resistance running trust me it works. Please rep.. And I'm in on this as well!

Thanks, repped

[thenewguy23]

Hey,
If your looking for a great excercise to do for your rugby.. Deadlift.. and deadlift heavy, but make sure forms correct man it'll help you out tonnes. subbing this aswell for you hope to see you bulk up well

Cheers bro, repped

[thenewguy23]

I would do Back and Biceps. Chest and triceps, Shoulders and legs. 6-12 reps per set.
Back exercises- Lat pulldowns, Straight leg deadlift, Goodmornings, Rows.
Biceps- Pullups, Lat pulldown(close grip underhand) Hammer curls, preacher curls, cable curls.
Chest- Barbell/dumbbell flat bench. Barbell incline. Barbell decline. Chest Fly. Pushups.
Triceps- Skullcrushers. Pushdowns. Dips. Diamond pushups.
Shoulders- Shoulder press, delt fly, lateral raise.
Legs- Leg press, leg extension, leg curls, Deadlift, Squat.


Basically, try to use compound movements. And remember, nutrition is even more important than the exercise.

Appreciate this post, repped, but shouldn't I go low reps for strength

[thenewguy23]

Just got back from the game lost 24 - 22, tough break and now we are out of the cup. At least we can focus on the league now and getting to the playoffs. The guys I played against were quite big and had a good physical presence, need to bulk up more ! I also got a lot more playing time than expected, I played the full game, made a good amount of solid tackles and scored two tries. One of them was a monster try, I tackled the kid on the other team and forced a fumble I then scooped the ball up and scored, it was about 90 yards (we were backed up to our goalpost) the second one was a bit of luck too, another one of the players got the ball stripped off of them and I simply scooped it up and took for a touchdown, about 20 yards. Those were my only two carries of the game and they weren't even off passes, I was screaming for the ball but we weren't passing it out to me enough, I got frustrated. Overall it was a good game and I'm happy with that first game as a Greenwich admiral !

I have another comment about this match, when I scored my first time I simply did not feel fast, I outrun the other teams players but it was still close, could this be due to my bulk?

[Raxcoe]

Thanks, repped

I repped you back brah! Sled pulls I got the fastest results thoug but everything
else helps!

[tperdew]

Appreciate this post, repped, but shouldn't I go low reps for strength

Repped back! And I've always went heavy on 6-12 reps until failure on each set. But do whatever works for you man.

[thenewguy23]

Alright thanks man and if I get a resistance band Raxcoe what sort of training could I do for speed ?

[thenewguy23]

And has anybody got a bulk up meal plan I could follow, I'd appreciate that

[thenewguy23]

Should go to the gym today or do some plyometrics, so a workout log should be coming in, also look out for my meals for today (gonna be posting it) and also critique it for me too!

[thenewguy23]

Not going to the gym, need to do some homework so I'll stay at home, do some plyos and stretching then maybe go to the gym on wednesday and Saturday

[toad1]

Even if I play a position like wing when I need to be fast, make sharp cuts etc and just be explosive. I just can't seem to find a workout for my position so I'm leaning towards an American football workout

i get where your coming from but yes! you still need to think and train for rugby.

something like starting strength is perfect its simple and effective or if you want something a bit more fancy look at joe defranco's ws4sb.

as for fitness in rugby i've allways judged it on two things, can you last a full game and are you keeping up with training. if you can't do either you need to do more cardio work and that should be your priority first, the easiest and most effective way to get better at rugby is to actually run more.

i'm no expect on diet but if you want to get bigger add another 500cals to what your eating allready, i find drinking more milk is an easy way to do this and getting in some more fruit and veggies.

[thenewguy23]

i get where your coming from but yes! you still need to think and train for rugby.

something like starting strength is perfect its simple and effective or if you want something a bit more fancy look at joe defranco's ws4sb.

as for fitness in rugby i've allways judged it on two things, can you last a full game and are you keeping up with training. if you can't do either you need to do more cardio work and that should be your priority first, the easiest and most effective way to get better at rugby is to actually run more.

i'm no expect on diet but if you want to get bigger add another 500cals to what your eating allready, i find drinking more milk is an easy way to do this and getting in some more fruit and veggies.

I appreciate that, my conditioning is good enough to play the full game (especially in rugby league since my team doesn't use wingers enough), I might look at one of those two programs, repped for great info!

[thenewguy23]

Just finished my first plyometric workout, was pretty tough. This is what my workout originally was going to look like and I was gonna do it twice a week:

Jump Squats

3 sets of 10

Split Squat Jumps

3 sets of 10

Lateral Hops over box (24 inches)

3 sets of 10

Depth Jumps

3 sets of 10

Side Standing Long Jumps

3 sets of 6 (3 on each side)

When I did it though I Skipped the depth jumps, was feeling to tired. I developed this workout myself and it was pretty good but I'm worried if it's overtraining, someone critique this please

[thenewguy23]

Breakfast:

2 eggs - 150 calories, 12g Protein
3/4 tin of bake beans - 350 calories, 15g Protein
4 slices of Bread - 500 calories
300ml of Orange Juice - 120 calories, 2g protein

Total: 1020 calories, 29 g protein

Snack:
1 apple and grape fruit bag
2 pots of yoghurt - 250 calories, 10g protein

Lunch:
Pizza - 660 calories, 24g protein
7up - 150 calories
Pot of yoghurt - 100 calories, 5g Protein

Snack
1 apple

Dinner: BBQ Ribs and Fries - 1500 calories, 100g protein

[thenewguy23]

Total: 3680 calories, 168g Protein