thats impressive armage there Alex. especially as you are low bf as well.

I'm generally 17 1/2" cold. maybe a touch higher so can't complain there really byt then my Arms have always been a decent size.

Hyooge gunz there, seriously

BB floor press is a great exercise. only done it once myself, but looking forward to doing it again.

Alex and his gunzzzzz from last night:

Friday 25th September - Legs

Movements

A1 - Box Squat - 2" Below Parallel (Tempo 3-1-x-0, Rest 120): (5xBar, 40kg, 60kg, 80kg,100kg - no rest), 5x110, 5x120kg, 5x130kg, 5x140kg, 5x140kg

B1 - RDL (Tempo 3-1-x-0, Rest 120): 5x60kg, 5x80kg, 5x100kg, 5x120kg, 5x140kg

C1 -Seated Leg Extension (Tempo 3-1-x-0, Rest 90): 12x50kg, 12x50kg, 12x50kg

D1 -Glute Ham Raise (Tempo 3-1-x-0, Rest 90): 12, 12, 12

Comments

First Leg session for a couple of weeks and using it as a test to see how my Hip and Lower Core is progressing and all seemed to be ok with mobility and no pain anywhere. Didn't go flat out although to be fair the last couple of sets on Box Squat where starting to make themselves known on the last couple of reps but kept good concentric speed throughout. Everything else felt good.

Saturday 26th September

Movements

SS1 - Flat DB Press: 10x40kg, 10x40kg, 10x40kg, 10x40kg
SS2 - 30 Degree Incline DB Press: 10x32kg, 10x32kg, 10x32kg, 10x32kg
SS3 - 15 Degree DB Fly: 10x24kg, 10x24kg, 10x24kg, 10x24kg

Cardio Cross Trainer Intervals: 50 secs slow L1, 10 secs flat out L12 for 10 mins

Comments

Trained with Big Si over at Raynes this morning and joined in with his Chest Supersets for something different. Certainly gets the blood flowing and the Lactic Acid build up is pretty challenging. Rest between each set of Supersets was simply waiting for the other the complete theirs while rest between movements was a case of swapping DB's over and adjusting the Bench.

Intervals on the Cross Trainer went fine although I find it hard to really open up with these as the ROM seems always to be quite short and I had the thing rocking all over the place.

Had a good look around at the new equipment they've got in and most impressed with the new Squat Rack and Shoulder Press Rack which has Racking both in front and behind the fixed seat which is really useful. Squat Rack has everythin you'd expect from a decent piece of equipment.

Good work keeping your strength up like that over 4 trisets.

Flat wasn't so bad but it's the Inclines that really sneak up on you and Flyes are a case of just battling through the Lactic Acid build up and pain. Good fun though and not bad for no pre workout supps apart from PeptoPro and some Carbs.

I bet you looked like a right plonker on the x-trainer going flat out! lol

I don't like them at all any more. Weird movement that is very unnatural. Bike is ok. Rower is ok too. Skipping is better. And sprints even better still. But we have to make do with what we have available.

Yeah, probably looked interesting. Could have used Treadmill or Rower but I was still wanting to be a little carefull with the injury so choosing equipment with less impact on the affected area. I'm hoping to get back into Rugby training this Wednesday but stay out of contact and maybe play next Saturday but perhaps on the Wing to keep contact fairly minimal but we'll see how things are going. Pain is gone but swelling is still the same although bruising has reduced alot but don't want make it worse.

You look ed fine mate, just fine and I wouldn't lie, no not me!

health4ni wrote:I bet you looked like a right plonker on the x-trainer going flat out! lol

I don't like them at all any more. Weird movement that is very unnatural. Bike is ok. Rower is ok too. Skipping is better. And sprints even better still. But we have to make do with what we have available.

Agree. I never liked cross trainers. Skipping is the nuts

Monday 28th September

Movements

SS1 - Clean Pull (Tempo 0-1-x-0, Rest 0): 10x60kg, 5x80kg, 5x90kg, 5x100kg, 5x100kg
SS2 - Tuck Jump (Tempo 0-1-x-0, Rest 120): 10, 10, 10, 10, 10

A1 - Flat Bench Press (Tempo 4-1-x-0, Rest 90): 5x100kg, 5x120kg, 5x130kg, 5x132.5kg, 5x132.5kg
A2 - Pull Up - Wide Grip (Tempo 4-1-x-1, Rest 90): 8xBW, 6x10kg+BW, 6x20kg+BW, 6x25kg+BW, 6x25kg+BW

Comments

Enjoyed this session and fancied changing thingd up a little as I've hit a fair amount of volume on Chest and Back over the past week and wanted to gradually add some Power work back in.

Not done Clean Pulls for a very long time and took a couple of sets to get back into the groove and consistantly drive Hips forward instead of coming too fast off the floor and lifting with Lower Back but got there. Superset with Tuck Jumps was something different but I think worked pretty well as I could feel it in my Glutes and Upper Hams at the end of the sets.

Kept reduced volume on Chest and Back and aimed more on Power and was very happy with Bench Press given that I'd hit Chest fairly hard on Saturday. Not done a conventional Wide Grip Pull Up for ages so did these for a change over the Side-Side variation and didn't think the weight used was too shabby.

Tuesday 29th September

Movements

A1 - Bulgarian Split Squats (Tempo 4-0-x-0, Rest 10+90): 8x40kg, 8x60kg, 8x70kg, 8x80kg, 8x80kg
A2 - Push Press (Tempo 2-1-x-1, Rest 90): 5x40kg, 5x60kg, 5x70kg, 5x80kg, 5x80kg

B1 - 1 Arm Grappler/Viking Press (Tempo 3-1-x-0, Rest 90): 10x20kg, 10x30kg, 10x35kg, 10x40kg, 10x40kg
B2 - Shrug & Extension Rotation (Tempo 3-0-x-1, Rest 90): 12x6kg, 12x8kg, 12x10kg, 12x12kg, 12x12kg

Comments

Another decent one this morning as I'm starting to introduce more Leg and Core work back into my workouts.

Wanted to ease back into Splits and Push Press so figured I'd alternate these to keep the weight down so as not to cause any unneccessary damage to Hip and lower Core regions. The movements felt fine, as did the injured areas so I'm hoping to get back into full swing come next week.

Viking Press felt good again as well as being pretty tough and happy to squeeze out a couple of sets with 40kg. Shrug & Extension Rotation complimented Viking Press really well and was my choice over Crucifix as I noticed a slight pain in my ACL last week after doing these. Not occured since but figured I'd rest that movement for a week to be sure.

Wednesday 30th September - Rugby Training

Comments

A little low on numbers this evening as the team has picked up a number of injuries over the past 2 games but it was a decent session concentrating mainly on running lines of 3 vs 2 and 2 vs 1 with a bit of touch either side. Legs felt a lot better with the time out from weights and wasn't hindered by the Hip so I'm going to play this Saturday as long as all is ok and there are no flare ups. Shall play on the Wing so I don't run into too much contact on it but will come off the Wing and run some lines inside to get involved.

Alex wrote:Wednesday 30th September - Rugby Training

Comments

A little low on numbers this evening as the team has picked up a number of injuries over the past 2 games but it was a decent session concentrating mainly on running lines of 3 vs 2 and 2 vs 1 with a bit of touch either side. Legs felt a lot better with the time out from weights and wasn't hindered by the Hip so I'm going to play this Saturday as long as all is ok and there are no flare ups. Shall play on the Wing so I don't run into too much contact on it but will come off the Wing and run some lines inside to get involved.

Make sure that you cut against the grain, then switch to the outside break, that'll take the defenders away from you and if one of our guys is clever they can pick you up and support the run.

I'll be doing a combination of that and looping across the Back line from the Blindside too. May also get right across to the touchline to open up the defensive line a bit as well if we see enough ball.

Thursday 1st October

Movements

A1 - Zercher Squat (Tempo 3-1-x-0 Rest 120): 5x60kg, 5x80kg, 5x100kg, 5x110kg, 5x120kg, 5x120kg

B1 - BB Floor Press - Medium Grip (Tempo 4-1-x-0, Rest 90): 6x60kg, 6x80kg, 6x100kg, 6x105kg, 6x110kg
B2 - Standing DB Curl - 1 Arm Supinating Grip (Tempo 4-0-x-0 Rest 90): 8x16kg, 8x20kg, 8x24kg, 8x24kg, 8x24kg

C1 - Calf Raise - Leg Press Machine (Tempo 1-3-x-1, Rest 60): 12x50kg, 12x100kg, 12x150kg
C2 - BB Bicep Curl > Tricep Press (Tempo 2-0-x-0, Rest 60): 8x20kg, 8x30kg, 8x40kg

Comments

Introduced Zercher Squat back in this morning keeping the work rate moderately hard but not flat out. Felt pretty good but noticed it more through my Back as I've not done these in a while which is normal.

Floor Press went well and I dropped reps to 6 to work more on Power from the floor rather than just hitting reps and getting pumped. Bicep Curls suffered a little from Zerchers.

Tried out Calf Raise on the Iso Leg Press Machine we have but didn't work so well with this so will try out the Sledge type one next time. Did a little Bicep and Tricep complex to finish off with.

Sorry Alex, but that workout looks almost human.
At least if I overlook the tempos, I'm pretty sure I could hang with you. I know the tempo makes a big difference, but it's a fun thought still.

Rilla wrote:Sorry Alex, but that workout looks almost human.
At least if I overlook the tempos, I'm pretty sure I could hang with you. I know the tempo makes a big difference, but it's a fun thought still.

I also detect a slight return to bicep boi mode. Must have a holiday coming up where he wants awesome gunnage on display

Rilla wrote:Sorry Alex, but that workout looks almost human.
At least if I overlook the tempos, I'm pretty sure I could hang with you. I know the tempo makes a big difference, but it's a fun thought still.

I am easing back into things

Saturday 3rd October - Racal Decca vs Reigate

Comments

Decided I was fit enough to play but the plan to stay out of the way didn't happen as Woody who plays Fly Half ended up have to play in the Front Row as we were short which meant I had to cover his position. The Back Line was made of of some new faces who were playing their first game and some that hadn't played for a few years so defensively we weren't too good to start with but by around 60 mins onwards they settled but by this point we were getting stretched due to out forwards not fanning out into the defensive line and instead congregating around the base of a Ruck. This meant the oppo could simply run around us with more numbers.

To be honest though this was the only negative and they was a lot of enthusiasm and effort right through to the end and in attack we played some good Rugby and always looked dangerous. I forget the score line in the end but I think we score 33 to their 40 somethingand I bagged a couple including a virtually full length run of the pitch off a quickline out ball from Woody to myself.

Match fitness isn't there yet although I was running around alot due to the defensive issue I mentioned so in that respect it wasn't so bad given I've has a few weeks forced time out. No issues with my hip and only picked a few knocks and a small amount of knee swelling but nothing major.

Sounds like the basis of a good team if the newcomers train and carry on playing. Excellent brace as well mate.

Well done.

Training is the biggest issue as we don't get enough guys down to work on issues like defense and it would make such a big difference to our game.