Reply To: 2011 Training Log

#10398
Fraser Young
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