Pretty poor workout due to working nights:
Close grip bench press: 60 2x10
80 x 5
85 2 x 5
Military press 50kg 3 x 8, s/a side laterals 7.5s 3x8
Dips supersetted with press ups 3 x 8
Just getting it in I suppose and working them tries to try and develop my bench press weak point
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Thread: Rugby League Strength Training
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12-08-2014, 07:37 AM #61
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12-10-2014, 02:21 PM #62
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Went gym pretty late but had a decent workout:
3 min fast pace on bike to get blood in legs
Front squats:
Bar x 6
60 x 6
70 x 4
80 x 4
90 x 2
Deadlifts:
90 x 5
120 x 4
140 x 2
Single leg leg press:
45kg 3 x 8
Hamstring curls supersetted with calf raises
58kg 3 x 8 s/s 100kg 3 x 25
Tomorrow Need to do cardio intervals on bike as im not going rugby training. will do upper body and core too
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12-14-2014, 05:12 AM #63
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12-15-2014, 02:33 PM #64
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12-16-2014, 09:49 AM #65
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12-17-2014, 12:15 PM #66
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12-23-2014, 07:45 AM #67
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01-05-2015, 06:17 AM #68
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
good first session back in the new year! Played rugby on saturday and won too and finally goin to a back specialist a week on friday, its really bad at the moment so not training legs til its sorted out.
Todays session:
23 minutes on the bike burnt 230kcals
Flat barbell bench press 80kg 10 x 8-6 reps 60 second rest
Military Press 50kg 3 x 6-8
Lateral raises 10kg x 8 s/s incline bench rear delt flyes 7.5s 3 x 8
tricep push downs 3 x 12 last set 3 stage drop set
Dips 1 x 8
stretches and foam roll for back.
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01-07-2015, 11:33 AM #69
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01-07-2015, 02:46 PM #70
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01-08-2015, 06:10 AM #71
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01-08-2015, 06:11 AM #72
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01-12-2015, 01:04 PM #73
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Push workout after a good game at weekend:
Seated db shoulder press:
14s x10
22s x 10
30s 2 x 10 last set drop set to 22s then 14s
Incline db press:
36s 3x8
Side laterals: 10s 3x10
Rear delts on incline bench: 6s 3x12
Cable crossovers 3x12
Rowing machine: 10x 100m in under 20 second with 30 second rest
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01-13-2015, 09:39 AM #74
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Pull session:
Wide pull ups 3 x 6-8
Weighted underhand grip +10kg x 6 (at bodyweight of 107kg)
Seated cable row: narrow grip 2 x 10
Medium palms facing grip 2 x10
Facepulls s/s 60kg shrugs 3 x 10
Dips s/s ez bar curls. dips 1 x 8 +10kg, 2 x 8 BW. Curls 3 x 6 30kg in plates
Skullcrushers 30kg ez bar s/s DB hammer curls 17.5s 3 x 10
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01-16-2015, 08:43 AM #75
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Wednesday Fitness session:
Heavy punch bag for 20 minutes
circuit 1 minute each station:
Dumbbell shoulder circles
Dumbbell squat thrusters
Pull ups
Burpees
Samsons chair squat hold
Trx face pulls
Barbell push press
perfect push ups
Curl to press
Battling ropes
Ab Roll outs
Sit ups
Med ball V ups
Sprinting on spot finisher with bodyweight excercises.
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01-17-2015, 04:06 PM #76
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01-18-2015, 08:14 AM #77
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Heavy Pull:
Weighted chin ups 6 x 4-6 reps +10kg then stripped weight and did body weight reps after each set
Cable row narrow grip 4 x 6,4,4,2
Incline bench chest supported rows: 30kg dumbbells 4x6
Shrugs 80kg s/a pec dec rear delt flyers 3x10
Straight bar curls 6x10 20kg rest when partner does his set then swap
Rowing machine 3x500m row target 1:40, rest 1:40
Very intense, killer those rows
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01-21-2015, 12:04 PM #78
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Push:
Dips 2 x 10 BW
1 x 10 +12kg
1 x 10 +18kg
1 x 6 + 20kg
Incline DB Press 36's 3 x 8
Arnold Press 3 x 10,10,10 16kg's, 12's, 10's DB's Absolute killer this
Smith machine Upright rows 1 x 40kg x 8
2 x 50kg x 6
Tricep Push downs 3 x 15
Rowing machine 8 x 150m 30 sec rest (averaged between 28-29.4 secs per intervals)
Quick Ab finisher 30 crunches, 20 glute bridges, 20 elbows to knees, 30 crunches
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01-22-2015, 08:04 AM #79
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
Pull:
Pull ups using rock climbing grip
3 x 5 bodyweight
2 x 6 + 8kg
Lat pull downs 3x8
Bent row 60kg 3x 10 overhand 3 x 8 underhand supersetted with incline bench rear delt flyes 6kg dumbbells 5x10
Shrugs supersetted with pallof press
28s x 12
34s x 10
40s x 10
Seated hammer curls 18s 3 x 8
20 minutes cycle for cardio
Shoulder rehab
Gonna start strength phase next week
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01-26-2015, 08:11 AM #80
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01-27-2015, 09:37 AM #81
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01-28-2015, 09:30 AM #82
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 219
First upper strength day after training hypertrophy higher rep ranges for a while, on nights so didn't feel great, hammered amino energy before though.
Bench:
Bar x 10
60 x 5
80 x 5
90 x 5
100 x 5
100 x 4
Supersetted with rock grip pull ups ups:
Bw 3 x 5
+12kg 3 x 5
Seated smith shoulder press s/s bodyweight chins
( weight is just the plates) 40 x 5
50 3x5
Chins bw 4 x 5
Weighted dips s/s 18kg db curls 3x8
+20 x 5
+12 2 x 6
Hanging leg raises with bosu ball to stretch abdominal wall 2 x 8
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01-30-2015, 03:49 PM #83
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02-02-2015, 04:02 PM #84
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02-04-2015, 03:43 PM #85
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02-10-2015, 01:56 PM #86
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02-11-2015, 06:53 AM #87
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02-13-2015, 02:19 PM #88
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02-18-2015, 08:52 AM #89
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02-25-2015, 12:52 PM #90
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