21st January 25 WK 3 - Lower A - no real plan at the moment
2m rest of the big moments. Playing rugby on Friday night so need to rethink my gym this week.
Hack Squats - not done these in ages but again the area for the trap bar was taken up
120kg x 4 too heavy
100kg x 8
Hip Thrusts
140kg x 6
x 5
Hamstring Curls
91.5kg x 8
84.5kg x 8
Calf Raises
95kg x 10
85kg x 7
Cable Ab crunches
17 weight x 10
16 weight x 8
The weight on the hip thrust machine really hurt my stomach this morning, as long as its not damaging anything i’m happy to continue to use it but it doesn’t feel great.
27th January 25 WK 4 - Upper A - no real plan at the moment
HS Chest press
52kg each side x 6
47kg each side x 6
Seated Cable row - shoulder width bar
84kg x 8
77kg x 8
Viking Press
71kg x 7
61kg x 8
Lat pull down
91kg x 8
84kg x 8
Pec Dec
89kg x 7
82g x 7
Cable Curls
6 weight x 8
5 weight x 8
Tricep Rope bent over extension
13 weight x 6
12 weight x 8
Played rugby on Friday night and had an ok game. I ate and drank like a king on Saturday though. Need tp get a plan and get my head towards some goals for this year.
6th February 25 WK 5 - Upper B - no real plan at the moment
DB slight incline bench
40kg DBs x 8
38kg DBs x 8
HS seated row
50kg each side x 8
45kg each side x 8
HS shoulder press
55kg each side x 8
50kg each side x 8
Chins
x 3 x 3 x 2 x 2
Cable lat raises
25kg x 8
20kg x 8
Incline DB curls
18kg DBs x 6
16kg DBs x 8
Dips
5kg x 8
0kg x 8
Great workout this morning and great pump, i’ve been adding reps or weight every session since January on all apart from Chins (they never bloody improve).
Got my Root canal on my tooth tomorrow, probably being a bit pathetic but not looking forward to 2 hours of dentistry.
10th February 25 WK 6 - Upper A - no real plan at the moment
Seated cable wider row
87.5 x 7
80.5 x 8
HS Chest press
52kg each side x 8
47kg each side x 8
Viking press
73.5kg x 4 - had nothing on this which was strange
63.5kg x 6 - felt fine
Lat Pull Down
98kg x 7
91kg x 7
Cable Curls
7 weight on rack x 6
6 weight on rack x 8
Tricep metal bar bent over extension
14 weight on rack
x 8 x 8
Pec Dec - Was being used and i needed to go to work so missed this
Havent really eaten anything solid all weekend since i had my tooth done. So been drinking a load of skimmed milk and shakes. Jaw hurts like a mother Fcker and tooth is sore to eat on.
11th February 25 WK 6 - Lower A - no real plan at the moment
Mobility Work
Completed
Hack Squat
110kg x 8
90kg x 8
Hamstring seated Curl
96kg x 8
89kg x 8
Calf raises
105kg x 7
95kg x 8
Cable ab crunches
18 weight x 9
17 weight x 10
Hip thrust machine - super wide and slow
45kg x 2 sets of 10 reps
I used to be super consistent on a 4 day a week programme (M,T,Th, Fr) using an upper lower but since last year and doing rugby training on Thursday night i’ve missed most Fridays.
I miss my 2nd lower session on a Friday for various reasons but one of the main ones is wanting to be home with the kids in the morning when they wake up as i’m out Thursday night. Thinking i might need to re plan my week if i keep up with this but i do feel beat up and tired come the end of the week even without rugby training.
Need to get myself a plan rather than just living a little day to day.
If you are training hard for rugby then why not just do a 2 day a week program but work really hard on those 2 days. Keep the other day for conditioning work or an extra arms day.
I like this suggestion, I made a lot of progress on 2 per week, did 531 for main movements, I did squat with bench one day and deads with OHP the other. With the right accessories thrown in afterwards you can really do a lot with just a couple of hours per week.
While i used to run a 2 day a week before when i was playing rugby more, I’ve actually not been playing loads of rugby, not been going rugby training every week and been missing my Friday sessions. Mostly all of the above are due to family things (so i don’t feel guilty) but i’ve let my life just stroll on a little and need to take control.
So in that vain i need a plan, i need my next 8-12 week plan to be something i want which i think is bigger arms right now. I’ve never dedicated a proper block to arms but always moaned how they are a weaker body part.
So will create a programme with arms 3-4 days a week then less volume on everything else.
Need to get out of my head a little and be in the moment of life a lot more.
Haha this is 100% me. I’m thinking the next thing (after all the other stuff I’m trying to do) is going to be trying the RP hypertrophy app - I like very prescriptive training cycles, but the option to be able to set out the number of days and the desired emphasis seems pretty appealing and would tick all the boxes.