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20 & 21-AUGUST-2010
Rest days
22-AUGUST-2010
I know the next week is going to be a bit difficult for fitting in workouts so instead of a rest day did:
'JACKIE'
Row 1000m (3:39)
50 Thrusters @ 20kg
30 Pullups (w/blue band)
Total time 11:55 (last time I did this it took me 12:37 [see 29 May])
Dogstar Trog
MultiQuote
#102
Dogstar 
- Welterweight
-
- Group: Members
- Posts: 113
- Joined: 12-January 10
- Gender:Male
- Location:Birmingham, UK
- Interests:Rugby League, Rugby Union, Iyengar Yoga
Posted 24 August 2010 - 07:57 AM
23-AUGUST-2010
Rest day
24-AUGUST-2010
Squat 3 x 5 @ 80/100/130kg
Hack squats 3 x 5 @ 85/140/160kg
Spilt squats 3 x 5/5 @ 22.5/20/20kg dbs
Walking lunges 3 x 25mtrs
Calf raises 70 @ 220kg
Negative calf 2 x 10/10
Toes to bar 1 x 10 (first 3 in one go then singles)
3 sets of
Hamstring curls 5/5 @ 20kg
Floorwipes 10 @ 60kg
Leg extension to rev curl 20
Core absolutely fried after that.
Rest day
24-AUGUST-2010
Squat 3 x 5 @ 80/100/130kg
Hack squats 3 x 5 @ 85/140/160kg
Spilt squats 3 x 5/5 @ 22.5/20/20kg dbs
Walking lunges 3 x 25mtrs
Calf raises 70 @ 220kg
Negative calf 2 x 10/10
Toes to bar 1 x 10 (first 3 in one go then singles)
3 sets of
Hamstring curls 5/5 @ 20kg
Floorwipes 10 @ 60kg
Leg extension to rev curl 20
Core absolutely fried after that.
#103
Dogstar
- Welterweight
-
- Group: Members
- Posts: 113
- Joined: 12-January 10
- Gender:Male
- Location:Birmingham, UK
- Interests:Rugby League, Rugby Union, Iyengar Yoga
Posted 06 September 2010 - 12:53 PM
Been a bit slack posting recently so here goes.
25-AUGUST-2010
Basically my whole body cramped up after yesterdays session. So just did a light cycle for about 20 minutes and then did lots of stretching.
26-AUGUST-2010
Chins 3 x 5 (working on negative part of the movement)
Bench 3 x 5 @ 60/65/67.5kg
Upright row 3 x 5 @ 35/40/45kg
Twist w/bar 3 x 6/6 @ 40/45/50kg
Single arm push 3 x 5/5 @ 32.5/35/37.5kg
Squat and press 3 x 3 @ 50/50/50kg
Then 3 sets of
20 leg extension to rev curl
30/30 mountain climbers
27-AUGUST-2010
Rest day
28-AUGUST-2010
Rest day. Went to Challenge Cup final at Wembley. Not as boozy as normal as went with a different group of people. Warrington were awesome and basically stopped Leeds playing.
29-AUGUST-2010
Rest day
30-AUGUST-2010
10 x 1/min rows with 30 sec rest.
Distances were:
264m
264m
273m
281m
283m
286m
295m
293m
295m
282m
31-AUGUST-2010
Squats 3 x 5 @ 120/130/160 kg
3 sets of:
Squat jumps 10/14/18 reps
Walking lunges 25m
Split squats 3 x 5/5 @20kg DB's
Hack squats 3 x 5 @ 100/140/170 kg
Calf Raises 24 @ 180kg
Leg Curls (M/C) 3 x 5/5 @ 50kg
1-SEPTEMBER-2010
1 x 1000m row.
Time 3:33
Follwoed by lots of foam rolling and stretching
2-SEPTEMBER-2010
Chins 3 x 5
Bench 3 x 5 @ 70/72.5/65kg
Upright row 3 x 5 @ 45/50/55kg
Twist w/bar 3 x 6/6 @ 45/50/55 kg
Single arm push 3 x 5/5 @ 35/37.5kg
Squat with press 3 x 3 @ 50/55/55kg
3-SEPTEMBER-2010
Rest day
4-SEPTEMBER-2010
First game of the season. Lost 19-17. All this training seems to have paid off. Felt strong and fit for the whole game.
5-SEPTEMBER-2010
Another benefit from the training seems to be that I woke up feeling OK on Sunday morning. Took my first under 9's coaching session. Introducing the players to contact rugby for the first time. Basically playing lots of games where they learn without realising it.
6-SEPTEMBER-2010
5 x 500m row with 4 min rest.
Times were:
1:46.3
1:45.3
1:45.6
1:44.6
1:41.1
Not too bad as still felt a bit tired after weekend. Was expecting a lighter recovery session but looks like the training is just going to carry on at full steam ahead.
25-AUGUST-2010
Basically my whole body cramped up after yesterdays session. So just did a light cycle for about 20 minutes and then did lots of stretching.
26-AUGUST-2010
Chins 3 x 5 (working on negative part of the movement)
Bench 3 x 5 @ 60/65/67.5kg
Upright row 3 x 5 @ 35/40/45kg
Twist w/bar 3 x 6/6 @ 40/45/50kg
Single arm push 3 x 5/5 @ 32.5/35/37.5kg
Squat and press 3 x 3 @ 50/50/50kg
Then 3 sets of
20 leg extension to rev curl
30/30 mountain climbers
27-AUGUST-2010
Rest day
28-AUGUST-2010
Rest day. Went to Challenge Cup final at Wembley. Not as boozy as normal as went with a different group of people. Warrington were awesome and basically stopped Leeds playing.
29-AUGUST-2010
Rest day
30-AUGUST-2010
10 x 1/min rows with 30 sec rest.
Distances were:
264m
264m
273m
281m
283m
286m
295m
293m
295m
282m
31-AUGUST-2010
Squats 3 x 5 @ 120/130/160 kg
3 sets of:
Squat jumps 10/14/18 reps
Walking lunges 25m
Split squats 3 x 5/5 @20kg DB's
Hack squats 3 x 5 @ 100/140/170 kg
Calf Raises 24 @ 180kg
Leg Curls (M/C) 3 x 5/5 @ 50kg
1-SEPTEMBER-2010
1 x 1000m row.
Time 3:33
Follwoed by lots of foam rolling and stretching
2-SEPTEMBER-2010
Chins 3 x 5
Bench 3 x 5 @ 70/72.5/65kg
Upright row 3 x 5 @ 45/50/55kg
Twist w/bar 3 x 6/6 @ 45/50/55 kg
Single arm push 3 x 5/5 @ 35/37.5kg
Squat with press 3 x 3 @ 50/55/55kg
3-SEPTEMBER-2010
Rest day
4-SEPTEMBER-2010
First game of the season. Lost 19-17. All this training seems to have paid off. Felt strong and fit for the whole game.
5-SEPTEMBER-2010
Another benefit from the training seems to be that I woke up feeling OK on Sunday morning. Took my first under 9's coaching session. Introducing the players to contact rugby for the first time. Basically playing lots of games where they learn without realising it.
6-SEPTEMBER-2010
5 x 500m row with 4 min rest.
Times were:
1:46.3
1:45.3
1:45.6
1:44.6
1:41.1
Not too bad as still felt a bit tired after weekend. Was expecting a lighter recovery session but looks like the training is just going to carry on at full steam ahead.
#104
Dogstar
- Welterweight
-
- Group: Members
- Posts: 113
- Joined: 12-January 10
- Gender:Male
- Location:Birmingham, UK
- Interests:Rugby League, Rugby Union, Iyengar Yoga
Posted 29 September 2010 - 01:01 PM
Well there you go, said I was going to get back on the posting and haven't done it for three weeks.
Anyway this is what I have been doing:
7-SEPTEMBER-2010
Squat 3 x 5 @ 130/150/180kg
Walking lunges 3 x 25m
Sandy jumps 3 x 20
Split squats 3 x 5/5 @ 30kg DB's
Hack squats 4 x 5 @ 140/220/260/320 kg
Hamstring curls 3 x 5/5 @ 20/22.5/25kg
Calf raises 6 x 10 @ 210kg
8-SEPTEMBER-2010
10 x 300m rows with 4 min rest. Times were:
59.4
58.6
59.2
59.1
58.6
58.4
59.5
58.7
59.9
57.0
9-SEPTEMBER-2010
Pullups 3 x 10
Bench press 3 x 5 @ 65/67.5/70kg
Upright row 3 x 5 @ 40/50/60
Twist w/bar 3 x 6/6 @ 50/55/60kg
Single arm push 3 x 5/5/ @ 40/42.5/45kg
Squat and press 3 x3 @ 50/55/60kg
10-SEPTEMBER-2010
Rest day. Did a gym induction in the evening for the gym we are all moving to.
11-SEPTEMBER-2010
Game. Played on the first team pitch at birmingham University, which is the biggest pitch I think I've ever played on. Won 41-14. All the leg weights seem to be working as my rucking and counter rucking was excellent today.
12-SEPTEMBER-2010
Under 9's coaching session.. Teaching them tackling for the first time. Best described as organised mayhem.
13-SEPTEMBER-2010
First day in the new gym. Have relocated to the gym at Birmingham University.
Session today was 5 x 500m with 2 min rest. Taper week so all times at about 1:55.0
14-SEPTEMBER-2010
Squats 3 x 5 @ 60/70/80kg
Split squats 3 x 5/5 @ a5kg DB's
Walking lunges 3 x 30m
Hamstring curls 3 x 5 @ 40kg (on machine)
Calf raises 3 x 20 @ 80kg
Followed by 1 x 500m row. Did 1:37.4 which is a new PB. Actually got this wrong as taper week so should have done it in about 1:50.0, Anyway well chuffed with the time I did.
15-SEPTEMBER-2010
1 x 2000m row. First time I've rowed this since last November. Splits were:
1:45.0
1:55.0
1:55.0
2:10.0
Did this in line with our coaches instructions. Last 500m basically foot off the gas.
Then went into the sports hall and played basketball for 10 minutes. Good fun.
16-SEPTEMBER-2010
Pullups 3 x 5
Bench press 3 x 5 @ 40/50/60kg
Upright row 3 x 5 @ 40kg
Squat and press 3 x3 @ 40kg
Cable machine twist 3 x 6/6 @ 20kg
Single arm push 3 x 5/5 @ 20kg
Squat thrusts 3 x 20
Press ups 1 x 70 plus 1 x30
Hippo training session in evening, which involved a lot of Guiness and a curry.
17-SEPTEMBER-2010
Rest day. Went to Joanna Newsom concert in the evening.
18-SEPTEMBER-2010
Game. Won 19-8. I played second row as both our regular second rows were unavailable. Did OK considering I didn't really know what I was doing.
19-SEPTEMBER-2010
Ouch. Felt like a steamroller had run over me when I woke up.
Under 9's coaching.
20-SEPTEMBER-2010
Unfortunately the University has a swimming pool.
This morning session was:
Swim a length of the pool underwater (coming up for breathes as necessary)
Get out of the pool
Do 10 pressups.
Repeat for 40 minutes.
Idea is to starve the body of oxygen in order to encourage the production of red blood cells. This was awful. If I could pick two things not to do it would probably be lots of pressups and swimming.
21-SEPTEMBER-2010 to 24-SEPTEMBER-2010
Felt awful after the swimming session and progressed into a full blown cold.
25-SEPTEMBER-2010
Game. Lost 24-14 to a team that haven't lost for two years. They said it was the best game they have had in the last two years. Played second row again but got really found out as their pack really knew what they were doing. Need to concentrate more on looking through my eyebrows when scrummaging rather than checking my feet position - tends to round back and lift hips up.
26-SEPTEMBER-2010
Under 9's coaching.
27-SEPTEMBER-2010
Pool session,. Even worse than last week.
Swim a length doing the middle 10m underwater.
Get out of pool
Do 30 pressups
Repeat doing one less pressup each time. After 45 minutes I'd got down to 13 pressups when I was stopped. So that's 17 lengths plus 387 pressups. URGH!!!!
Anyway this is what I have been doing:
7-SEPTEMBER-2010
Squat 3 x 5 @ 130/150/180kg
Walking lunges 3 x 25m
Sandy jumps 3 x 20
Split squats 3 x 5/5 @ 30kg DB's
Hack squats 4 x 5 @ 140/220/260/320 kg
Hamstring curls 3 x 5/5 @ 20/22.5/25kg
Calf raises 6 x 10 @ 210kg
8-SEPTEMBER-2010
10 x 300m rows with 4 min rest. Times were:
59.4
58.6
59.2
59.1
58.6
58.4
59.5
58.7
59.9
57.0
9-SEPTEMBER-2010
Pullups 3 x 10
Bench press 3 x 5 @ 65/67.5/70kg
Upright row 3 x 5 @ 40/50/60
Twist w/bar 3 x 6/6 @ 50/55/60kg
Single arm push 3 x 5/5/ @ 40/42.5/45kg
Squat and press 3 x3 @ 50/55/60kg
10-SEPTEMBER-2010
Rest day. Did a gym induction in the evening for the gym we are all moving to.
11-SEPTEMBER-2010
Game. Played on the first team pitch at birmingham University, which is the biggest pitch I think I've ever played on. Won 41-14. All the leg weights seem to be working as my rucking and counter rucking was excellent today.
12-SEPTEMBER-2010
Under 9's coaching session.. Teaching them tackling for the first time. Best described as organised mayhem.
13-SEPTEMBER-2010
First day in the new gym. Have relocated to the gym at Birmingham University.
Session today was 5 x 500m with 2 min rest. Taper week so all times at about 1:55.0
14-SEPTEMBER-2010
Squats 3 x 5 @ 60/70/80kg
Split squats 3 x 5/5 @ a5kg DB's
Walking lunges 3 x 30m
Hamstring curls 3 x 5 @ 40kg (on machine)
Calf raises 3 x 20 @ 80kg
Followed by 1 x 500m row. Did 1:37.4 which is a new PB. Actually got this wrong as taper week so should have done it in about 1:50.0, Anyway well chuffed with the time I did.
15-SEPTEMBER-2010
1 x 2000m row. First time I've rowed this since last November. Splits were:
1:45.0
1:55.0
1:55.0
2:10.0
Did this in line with our coaches instructions. Last 500m basically foot off the gas.
Then went into the sports hall and played basketball for 10 minutes. Good fun.
16-SEPTEMBER-2010
Pullups 3 x 5
Bench press 3 x 5 @ 40/50/60kg
Upright row 3 x 5 @ 40kg
Squat and press 3 x3 @ 40kg
Cable machine twist 3 x 6/6 @ 20kg
Single arm push 3 x 5/5 @ 20kg
Squat thrusts 3 x 20
Press ups 1 x 70 plus 1 x30
Hippo training session in evening, which involved a lot of Guiness and a curry.
17-SEPTEMBER-2010
Rest day. Went to Joanna Newsom concert in the evening.
18-SEPTEMBER-2010
Game. Won 19-8. I played second row as both our regular second rows were unavailable. Did OK considering I didn't really know what I was doing.
19-SEPTEMBER-2010
Ouch. Felt like a steamroller had run over me when I woke up.
Under 9's coaching.
20-SEPTEMBER-2010
Unfortunately the University has a swimming pool.
This morning session was:
Swim a length of the pool underwater (coming up for breathes as necessary)
Get out of the pool
Do 10 pressups.
Repeat for 40 minutes.
Idea is to starve the body of oxygen in order to encourage the production of red blood cells. This was awful. If I could pick two things not to do it would probably be lots of pressups and swimming.
21-SEPTEMBER-2010 to 24-SEPTEMBER-2010
Felt awful after the swimming session and progressed into a full blown cold.
25-SEPTEMBER-2010
Game. Lost 24-14 to a team that haven't lost for two years. They said it was the best game they have had in the last two years. Played second row again but got really found out as their pack really knew what they were doing. Need to concentrate more on looking through my eyebrows when scrummaging rather than checking my feet position - tends to round back and lift hips up.
26-SEPTEMBER-2010
Under 9's coaching.
27-SEPTEMBER-2010
Pool session,. Even worse than last week.
Swim a length doing the middle 10m underwater.
Get out of pool
Do 30 pressups
Repeat doing one less pressup each time. After 45 minutes I'd got down to 13 pressups when I was stopped. So that's 17 lengths plus 387 pressups. URGH!!!!