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