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  1. #31
    Registered User Bignik92's Avatar
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    Pre training legs:

    Squats: 60 x 5
    100 x 5
    120 x 5
    130 x 5

    Lunges: 40kg 3 x 5

    RDL's s/s Kb swings 30kg and 24kg respectively 2 x 8
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  2. #32
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    Bit of cardio and core

    15 minute steady pace on bike

    Twice through Ab circuit: Swiss ball thrusts x 20
    Med ball twists 10kg x 40
    Med ball toe touches x 20
    Reverse crunches x 20
    Swiss ball leg to arm passes x 20
    Plank 1 minute

    Rowing machine
    4x 40 second sprint, 40 second rest
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  3. #33
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    Pre training weights:

    Bench Press 90kg 3 x 8 s/s incline flyes 15kg 3 x 8

    Chin ups 3 x 8 s/s med ball slams 3 x 6

    Db shoulder press 3 x 12,10,8 25's

    Bicep barbell curls 40kg 3 x 6
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  4. #34
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    Heavy legs day:

    Squats: 60 x 6
    100 x 5
    120 x 5
    132.5 x 5

    Lunges: 60kg 3 x 6

    RDLS: 70kg 3 x 8

    1 x 20 weighted crunches, 20 KB twists, 20 swiss ball leg roll outs

    5km on the excercise bike in 15m. 150kcal burnt
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  5. #35
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    Quick sesh before training:

    Bench: 102.5 3x5

    Overhand pull ups 3 x 6
    Underhand chin ups 3 x 6

    Side laterals 10kg 3 x 8
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  6. #36
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    Cardio and core:

    20 minutes on the bike, burnt 210-220 kcals.

    Ab circuit x 2: 10kg med ball twists x 20
    Swiss ball pikes x 20
    Med ball 10kg toe touches x 20
    ankle grabs x 20
    supermans x 20
    10kg Side bends x20 e/side

    Rowing machine 3 x 40 second interval
    2 x 20 second

    Proper blew a gasket on the rows haha
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  7. #37
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    Thursday Before training:

    Superset: pullups, Shrugs (70kg), decline press ups. 3 x 6,10,8

    Chin ups, single arm db press, tricep dips 3 x 8,8,8

    Curls/ inc db flyes/ rear delt flyes 3 sets
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  8. #38
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    yesterday late night leg session:

    Squats: 60 x 5
    100 x 5
    120 x 5
    135 x 3

    Lunges: 62.5kg 3 x 6

    Leg curls 3 x 8

    Single leg Leg Press 3 x 8
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  9. #39
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    Push today:

    Bench: 60 x 5
    80 x 3
    100 x 3
    110 x 3
    120 x 1

    DB bench 35kg DBs s/s DB flyes 17.5's, 3 x 8, 12 (last set 3 stage drop set on flyes)

    Smith machine seated military Press s/s side laterals
    (weight on smith machine just includes the plates not the bar included)

    40 x 8 s/s 10's x 12
    50 x 8 s/s 10's x 12
    60 x 8 s/s 10's x 12

    Rear delt flyes on pec dec 2 x 12

    Close grip bench press 60kg 3 x 10

    Tricep pushdowns 2 x 12 with a 5 stage drop set
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  10. #40
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    Pull day:

    Pull ups 3 sets wide, 3 sets narrow
    DB rows: 40kg 3 x 8
    Bent over rows: 75kg 3 x 8
    Shrugs 3 x 10
    DB Curls 17.5's 3 x 8
    DB hammer curls 17.5s 3 x 8 last set 3 stage drop set to failure.
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  11. #41
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    Yesterday before training:

    Did squats, hang cleans and split squats.

    Today:

    Inc db flyes 17.5s s/s inc db press 32.5s
    3x8

    Barbell press 50kg s/s side laterals 10kg
    3x8

    Rear delt flyes 2x15

    Close grip bench 55kg 3x10 s/s db tricep extensions 12.5kg
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  12. #42
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    Good session today:

    Squats: 100kg 2x5
    Trap bar deadlifts (never done these before): 60x6
    100 2x5
    140 x 3

    Seated rows 3 x 10
    Lat pull downs 3 x 10
    10kg hyper extensions s/s plate shrugs 3x10

    Seated Hammer curls 12.5s 3x10 s/s with 25kg barbell 21s

    3x30 second sprints on bike
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  13. #43
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    Leg day to get the week started and get em out of the way!

    Front squats: 60 2 x 5
    80 2 x 5

    Bulgarian split squats: 40 3 x 5

    Lunges: 60 1 x 6
    then used 20kg db's 2 x 6 for elss pressure on back which has been hurting

    Leg curls 54kg supersetted with calf presses 3 x 8-15

    Cool down and stretch.
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  14. #44
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    yesterday did extra cardio/abs in the evening.

    15 minutes moderate bike
    Boxing intervals on the punch bag and pads.

    Ab circuit:
    2 x
    crunches x 20
    12kg side twisters x 20
    swisss ball arm roll outs x 10
    swiss ball leg roll outs x 10

    Steam room (Y)
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  15. #45
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    Today's upper body:

    Bench: 60 2x6
    80 x 5
    100 x 6
    105 x 4
    105 x 3

    T bar rows 3 sets

    Db shoulder press 30s 2x 8

    Pull-ups 3 sets s/s cable side laterals 3 x 8

    2 sets of trx rows
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  16. #46
    Registered User Bignik92's Avatar
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    Smith machine bench throws: 70kg 3x5
    S/s db rows 40kg 3 x 8

    Inc db press 32.5s 3x8-10

    Lat pull downs 3x8
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  17. #47
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    Tuesday Shoulders/arms:

    Cable side laterals s/s bicep curls (15kg) 4 x 8-10
    Rear delt pec dec flyes s/s bicep machine curls 4 x 12
    Barbell overhead press 50kg 3 x 5-6 s/s db side laterals (10kg)
    closegrip bench press 60kg 3 x 10
    tricep pushdowns 3 x 15
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  18. #48
    Registered User Bignik92's Avatar
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    Yesterday before training:

    Squats s/s box jumps :80 x 5
    100 x 5
    110 x5
    110 x 5

    15kg Db Step ups s/s 24kg kb swings: 3x8

    Assorted abs
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  19. #49
    Alpha Kilo BootneckBrah's Avatar
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    Repped.


    Keep it up Rugby league brah.

    Who you playing for?

    Or what area?
    Per Mare Per Terram crew*
    No Facebook/twitter/oestrogen network crew*
    Rugby league crew*
    Matchmaker @ 72 virgins dating service crew*
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  20. #50
    Registered User Bignik92's Avatar
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    Today functional upper hypertrophy:

    Dips s/s parallel grip chins 4x8

    Db bench s/s shrugs 35s 4 x 8

    Jammer press s/s pistol rows 1x 6 35kg
    1x8 25kg

    Push press 50kg 2x8 s/s wood choppers 15kg

    Rear delt db flyes 5kg 2 x 15
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  21. #51
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    Today workout after a stag do weekend:

    Incline db press: 32.5's x 8
    37.5s 2 x 8

    Flat db bench: 40's 3 x 8
    Super setted with bounding lunges

    Incline flyes: 17.5s 3 x 8
    Super setted with db curls 3x8. Last set 12.5kg drop set.

    Pec dec 3x8

    Db hammer curls 17.5s 3x8

    Db skull crushers 12.5s s/s press ups 3 sets of 8
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  22. #52
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    Originally Posted by BootneckBrah View Post
    Repped.


    Keep it up Rugby league brah.

    Who you playing for?

    Or what area?
    Amateur pennine league. You?
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  23. #53
    Registered User Bignik92's Avatar
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    After 12 hour shift went to do Back, got it in but hurt my lower back restricting workout somewhat:

    Overhand pull-ups 3x5
    Lat pull downs: 130 3x10 last set drop set to 80 for 10.
    Seated rows 3x8
    T bar rows 50kg 3x8
    Palloff press 3x8 s/s single arm cable rows 3x8
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  24. #54
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    Today:

    Warm up on bike

    Cable side laterals 4x8 s/s bounding lunges and rotator cuff work

    Smith machine press 80x6

    Seated db press 30,s 3 x 8 s/s db side laterals 7.5s 3 x 8

    Shrugs 30s 3 x 10

    Close grip decline bench 60x8 s/s press ups

    Rear delt flyes 3 sets last one drop setted.

    Plank circuit 2x 10s each front plank, superman, superman, front, side, side, front.

    30s front plank, 30s each side plank
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  25. #55
    Registered User Bignik92's Avatar
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    No game today so did an upper body session:

    Incline barbell bench. 50 x 10
    60 x 8
    70 x 8
    80 x 6
    80 x 6 drop setted to 70 then 60

    Pec dec 3 x 8

    Hammer high rows 3x10 80kg

    Lat pull downs 60kg 3 x 10

    Shoulder press 27.5s 3 x 10

    Side laterals 10kg 3x8-10

    Ez bar curls s/s db curls 3 sets no rest
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  26. #56
    Registered User Bignik92's Avatar
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    Today legs:
    Hang cleans
    3x 50
    3x70
    2 x 80

    Front squats: 60x 5. 65 x 5, 80 x 5

    Bulgarian split squats 40 3x6

    Calf press 3 x 12-15

    Spinning bike 6 x 30 second sprint 30'rest

    24kg kb farmer walks super settled with front planks for rest while partner walked

    Core activations and side planks 30 sec each side
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  27. #57
    Registered User Bignik92's Avatar
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    Upper body:

    Supported external rotations 5kg db 2x8
    Prone trap raise 5kg 2x 8

    Bench press: 60 x 6
    100 x 5
    100 x 5

    Db incline: 35s x 7,7,8 really controlled reps 4-5 sec negatives.

    Standing single arm db press 25kg x 8
    22.5 x 8
    2 arm standing db press 25s x 8

    Seated cable rows 4 x12

    3x Superset: db overhead French press 35kg x 5
    Tricep push down 40kg x 5
    Bodyweights dips x 5

    3x superset: ez bar curl 37.5kg x 5
    Incline hammer curls 17.5s x 5
    Underhand chin ups x 5
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  28. #58
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    Felt stuff and bad back after working nights so went gym to loosen up for gane tomorrow.

    Steady 15 minute cycle
    3 way trap and external rotations 2 x 8 5kg
    Overhead squat bar x 5
    Back squat 60kg x 5
    3 superset of Explosive smith bench x 5, bent row row x 10, rear delt flye x 10

    2 superset of Trx tricep extension x 6 and med ball slam x 5
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  29. #59
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    Extremely tight and painful groin, hopefully it's hip flexors and not hernias...

    Upper body:

    Cycle 3 min and hip flexor stretches
    Bench: 60 2 x 8
    100 1x7 1x5

    Close grip bench: 80 3 x 6

    Seated rows 4 x 12-8 reps

    2x Defranco shoulder shocker:
    15kg seated front plate raise x 10
    7.5kg seated Side lateral x 10
    7.5kg seated power cleans x 8

    Trx rows feet on bench 2 x 8
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  30. #60
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    been ill this week so wanted to jus do something to loosen off again and strengthen my muscles before game tomorrow.

    Rotator cuff and scapular/lower trap work
    8 different types of band pull apart x 10 each
    Pull ups 2 x 8, chin ups 1 x 8
    Low incline db Press 3 x 8 30's
    curls 30kg 2 x 8
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