Reply To: 2011 Training Log

#10399
Fraser_9to5
Keymaster

Nov 17

Back Squats
8 x 113.5kg
6 x 121.5kg
2 x 4 x 129.5kg
6 x 121.5kg
8 x 113.5kg

Ab Wheel Rollouts
4 x 12

Nov 18

Tricep Kickbacks
4 x 8 x 7kg

Pullups
3 x 10 x 5kg

DB Upright Row
3 x 7 x 24kg

BB Shrugs
3 x 10 x 78.5kg

Nov 22

Bench Press
2 x 8 x 88.5kg
1 x 7 x 88.5kg
1 x 5 x 88.5kg

Decline Pushups
25,19,17

BB Curls
3 x 7 x 47.5kg

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

Diamond Pushups
8 x 10kg
10 x 5kg
9

Renegade Rows
3 x 8 x 6kg

Rotator Cuff
3 x 10 x 5kg

Nov 24

Rugby Training

Included sprints and some upper body work.

Back Squats
8 x 116kg
6 x 124kg
2 x 4 x 132kg
6 x 124kg
8 x 116kg

This was more of a struggle in the higher rep ranges. I guess as the weight increases but it remains 8kg jumps it’ll be the 8 reps that are comparatively harder on me.

Nov 25

Tricep Kickbacks
4 x 8 x 7kg

Pullups
3 x 10 x 7.5kg

DB Upright Row
3 x 7 x 24kg

DB Rows
3 x 8 x 45kg

BB Shrugs
3 x 8 x 83.5kg

Nov 26

Rugby Match

Loughborough 4th XV v Melton Nomads (Won 54-10)

Had a weekend off work and was able to play for the 4th team again. The captain started me this time and I scored the first two tries and made a number of good runs. I scored my third try in the 2nd half and came off after 10 mins. The backs are decent and it was their quick-thinking and good handling that created the space for me to score.

Nov 28

Bench Press
2 x 8 x 88.5kg
1 x 5 x 88.5kg
1 x 5 x 83.5kg

Decline Pushups
26,23,20

BB Curls
3 x 7 x 47.5kg

Guillotine Press
2 x 8 x 68.5kg
1 x 6 x 68.5kg

Diamond Pushups
12 x 10kg
12 x 5kg
14

Renegade Rows
3 x 10 x 5kg

One of those days in bench, probably underestimated how much 50 minutes of rugby takes out of me. I had sore wrists that didn’t help matters but the strength was not there. Pleased with renegade rows and the ease of curls this week.