Reply To: 2011 Training Log

#10398
Fraser_9to5
Keymaster

Nov 4

DB Shoulder Press
4 x 8 x 24kg

DB Upright Row
3 x 8 x 21.5kg

Pullups
3 x 12

DB Rows
3 x 8 x 45kg

Abs
Leg Raise 3 x 15
Toe Touchers 3 x 15
Toes to Sky 1 x 15
Wipers 3 x 16
Sitting Tucks 3 x 30

Abs were quite tough and i’d finish the last two sets but I know I need the stability when I do weights tomorrow. Weight is up to 160lbs and I think for rugby I could see myself getting to 165 without much trouble although I don’t want to get there quicker if it just means putting on fat. Diet is in check and i’m going to write up a more concrete weekly routine.

Nov 5

Hang Power Cleans
4 x 91kg
5 x 91kg

Reverse Lunges
3 x 8 x 63.5kg

SLRDL
3 x 8 x 26kg

Lunge Jumps
3 x 8

Nov 8

DB Floor Press
4 x 10 x 31.5kg

Decline Pushups
21, 19, 19

BB Curls
3 x 7 x 47.5kg

Guillotine Floor Press
3 x 8 x 63.5kg

Diamond Pushups
15 x 5kg
16 x 2.5kg
16

Rotator Cuff
3 x 10 x 5kg

Nov 10

Back Squats
8 x 111kg
6 x 119kg
2 x 4 x 127kg
6 x 119kg
8 x 111kg

Nov 11

Tricep Kickbacks
8 x 5kg
3 x 8 x 6kg

Pullups
3 x 12 x 2.5kg

DB Upright Row
3 x 7 x 24kg

Barbell Shrugs
3 x 10 x 73.5kg

DB Rows
3 x 8 x 45kg

Ab Wheel Rollout
4 x 12

Nov 13

Track Work
3 x 3 x 60m, 22.5m IL, 3 mins rest

Suicides (670m) 3:39, 3:07

Bit sloppy on acceleration of the final few runs but rugby is about slogging it out even when you haven’t recovered. Took the first suicide too easy because I thought i’d die at halfway.

Nov 14

Bench Press
8 x 83.5kg
2 x 8 x 88.5kg
2 x 101kg

Decline Pushups
23,23,21

BB Curls
3 x 7 x 47.5kg (poor)

Guillotine Floor Press
2 x 8 x 68.5kg
1 x 7 x 68.5kg

Diamond Pushups
12 x 10kg
11 x 5kg
14

Renegade Rows
3 x 8 x 5kg

Rotator Cuff
3 x 10 x 5kg