RBs Pre Season.
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[b]Sunday: [/b] Treadmill. 25 mins 3min Intervals<br />
[b]Monday:[/b] Squat 60/100/120/140/160/180/190 Leg Extension 3x10. Leg Curl 4x8, Smith Calf Raises 3x20.<br />
[b]Turei: [/b] More Cardio. What the fuck is going on? 40 mins (Row 15, Run/Walk 25)<br />
[b]Wenerei[/b] Bench, 50/60/100/120 (3 Sets), 120/100 Drop Set, DB Flyes, Stand BB Press, Rope PD.<br />
[b]Friday[/b]Â 80% Squat 4x5, CG BP 4x5, Deadlifts 4x5 -
Starting to feel in better nick, pants are all looser and feeling abit lighter on the feet. Want to focus on dropping under the tonne (currently 106) and then will think about strapping the boots back on. Running and rowing have become easier this week, really need to push on with it now. Am as strong as Ive ever been again finally! Body has had enough of low reps now though. Time to drop back the weights and rep out more. Up the tempo and put some hustle behind the muscle. Feeling quite motivated and optimistic. Vital I crack on with it now.
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[b]Monday:[/b] Run 6kms 41:35 Pretty pleased with that effort, seeing I have done fark all running. Reckon I can make a real dent to that time in the next month. Once I drop 6 kegs and go under the hundie should see a real improvement to my time.<br />
[b]Tuesday:[/b] The Prison Workout. 300 Continuous reps Two circuits of Chins 25, Deadlifts 25, Bench 25, BW Squat 25, Crunches 25, Push Press 25. Felt sick and relieved afterwards.<br />
[b]Thursday:[/b]Â DB Incline Bench (Alternate sides) Chins, 2 Arm DB Row, Up Row, Stand BB Press, BW Row, Matrix Curls, Hang Crunches.<br />
[b]Good Friday:[/b] 8am. Run/Walk (Intervals) on pavement & wetlands trail. 60 minutes duration. Really enjoyed myself. Integrating walking intervals really helps me improve my running technique and enthusiasm. <br />
[b]Saturday.[/b] 11am FB Workout Squat 3x10, Chins 3x Max, Bench 3X10, DB Row 3x10, Stand BB Press 3x10, Seated Calf 2x10, BB Matrix Curls 2 sets, Crunch Machine 3x25, 1x 25 Box Jumps. Awesome workout, especially considering breakfast consisted of bacon strips and easter eggs! -
good work RB, my strength has gone to pot, can't bench thanks to a fucked up shoulder, but can shoulder press, chin up and everything else, just no bench more than 60kg before PAIN, it sucks with big Cyril punching out reps 130kgs plus. I don't count anymore as I am too jealous...<br />
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You have a new coach now too at COBRAS, you might get that call up...<br />
<br />
Weighing in at a constant 94 odd kilos now, and loving it!! -
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[quote name='BartMan']<br />
good work RB, my strength has gone to pot, can't bench thanks to a fucked up shoulder, but can shoulder press, chin up and everything else, just no bench more than 60kg before PAIN, it sucks with big Cyril punching out reps 130kgs plus. I don't count anymore as I am too jealous...<br />
<br />
You have a new coach now too at COBRAS, you might get that call up...<br />
<br />
Weighing in at a constant 94 odd kilos now, and loving it!!<br />
[/quote]<br />
<br />
Fark me Bart, that is a good steady weight for a former prop.<br />
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I am getting up to about 94.odd kgs myself now. Want to push on to 95.5kgs for September/October - which should be achievable i reckon.<br />
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Going to start on the real weights over teh summer instead of just beach weights. Squats, Deads etc... Squats are the worst for me - am doing less than i bench. -
[b]Wednesday: [/b] TM BFL Run 20 mins + UB Workout. Chins 6x5, Rear Shoulders Rows 3x10, Bench 6x8, DB Curls 6x6. Awesome.<br />
[b]Thursday:[/b] 3km Run, 5km Bike, 2500m Row. 40 mins. Sweating like a rapist.<br />
[b]Friday:[/b]Â 6pm. FB Wts: Squat 4x5, Calf Raises 2x30, Pull ups 3x6, Bench Press 4x5, Matrix Curls 2 sets, TPD Matrix 2 sets. -
[b]Wenerei:[/b] Treadmill 5 x 3 min Intevals @ 12kph pace. (2min walk between each set). Total Distance Run: 3kms in 15 mins. Big Improvement for me and you know what I really enjoyed it! When I can run 3kms in under 15 mins non stop (and weigh under the tonne) its time to strap on those boots on again.<br />
[b]Thursday:[/b]Â Leg/Back/Bicep: Squat 4x5, Calf Raises 2x30, Chins 3x6, DB Row, 3x10, Stand BB Press 3x5, Matrix Culrs 2 Sets, Swiss Ball Core -
[b]This week:[/b]<br />
[b]Tuesday:[/b]Â FB Power Cleans 4x6, Front Squat 4x6, Bench 4x6, Chins 2 sets<br />
[b]Wednesday:[/b]Â Hi Pulls 4x6, Stand BB Press 4x6, Stand DB Press 4x6, BB Shrug 10x10.<br />
[b]Thursday: [/b] Rugby Training!!!!! First team training since 2003. Fraken Awesome she was to.<br />
[b]Friday:[/b] I can hardly move. Cardio: Treadmill Intervals 30 mins, Row Intervals 10 mins. <br />
<br />
Think I have rotator cuff pain and my C5/6 compression has flared up. Bad timing as I am really getting back into rugby mode now. Have also found that training on treadsmill bears little resemblance to running on grass and taking contact. I think my get up and got has got up and gone. -
Mate,<br />
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Treadmills don't bear any resemblance to running outdoors, regardless of what the brochures tell you. I reckon get a mate keen and go out together so you have someone to bitch about it with. The contact always takes the longest to get back into but after a few games you will be sweet stick to it!!<br />
<br />
Mooshld<br />
<br />
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[quote name='Red Beard']<br />
[b]This week:[/b]<br />
[b]Tuesday:[/b]Â FB Power Cleans 4x6, Front Squat 4x6, Bench 4x6, Chins 2 sets<br />
[b]Wednesday:[/b]Â Hi Pulls 4x6, Stand BB Press 4x6, Stand DB Press 4x6, BB Shrug 10x10.<br />
[b]Thursday: [/b] Rugby Training!!!!! First team training since 2003. Fraken Awesome she was to.<br />
[b]Friday:[/b] I can hardly move. Cardio: Treadmill Intervals 30 mins, Row Intervals 10 mins. <br />
<br />
Think I have rotator cuff pain and my C5/6 compression has flared up. Bad timing as I am really getting back into rugby mode now. Have also found that training on treadsmill bears little resemblance to running on grass and taking contact. I think my get up and got has got up and gone.<br />
[/quote] -
Out of action this weekend attending family funeral.<br />
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[b]Tuesday:[/b] 7pm Run (Outdoor). 200 metres warmup, 4 x 400 Run/Sprint drills. 2 x 250m Ds (RFP). 4 x 150 Gassers (Holding ball out stretched in two hands). 200 metres warmdown. Total Distance 3150m. Felt much better this time.<br />
[b]Wenerei:[/b]Â S&P:Â Cleans 2x5, 3x3, Bench, 2x5 3x3, Front Squat 2x5, 3x3, Chins 3x Max, BB Shrugs 5x10, Core.<br />
[b]Thursday:[/b] Team Training with the Bs. Found it too easy apart from blisters popping on ankles in new boots. Touch, bit of contact for forwards, team run, contact drill on bags. Then free feed from sponsors at Grand Tavern. Dropped two basic passes in team run which should have taken. Weighed in at 104kgs this morning. Weight is dropping off me now.