All for the Pump - Rugby & Lifting

Training
1606

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These nearly took my man badge. They’ve around a meter long and weighed so much I couldn’t pick them up for more than around 6 steps.

I only managed 4 before my glutes and back were screaming. Got another 4 to do next Saturday.

4 Likes
1607

Time to get some sandbags and get huge whilst having fun and scaring your neighbours

2 Likes
1608

1st April 25 - 6 Months of Arms WK 6/24 - Lower

  1. Hack Squat
    102.5kg x 8
    82.5kg x 8

  2. DB RDLs
    32kg DBs x 8 x 6

  3. Cable ab crunches

  4. 17 weight x 12 x 10

  5. Standing Calf raises
    115kg x 6
    105kg x 6

  6. Abductor/Glute work
    2 sets each side 15 reps

Done.

3 Likes
1609

3rd April 25 - 6 Months of Arms WK 6/24 - Upper B

  1. DB Slight incline press
    44kg DBs x 8
    40kg DBs x 8

  2. HS seated row
    57kg each side x 8
    52kg each side x 8

  3. HS Shoulder Press
    60kg each side x 8
    55kg each side x 6

  4. Chins - palms facing
    x 8
    x 6 + 1

  5. Lat raise machine
    55kg x 7
    50kg x 8

Weighted dips
15kg x 8
BW x 8

Was going to do some leg curls to finish but ran out of time waiting for someone on the machine (hack squat and leg press were also taken). - slightly annoying, should have done some lunges but lost concentration.

3 Likes
1610

4th April 25 - 6 Months of Arms WK 6/24 - Arms

Bicep and Triceps all suppersetted.

  1. Hammer curls
    18kg DBs x 11 x 10 x 7
    8kg DBs x 25

  2. Metal bar tricep pushdowns
    14 weight x 11 x 10 x 8
    7 weight x 25

  3. Preacher Curl machine
    9th weight x 11 x 10 x 9
    4th weight x 20

  4. HS Dipping machine
    100kg x 11 x 8 x 8
    50kg x 25

  5. DB wall curls
    12kg DBs x 12 x 9 x 8

  6. OH Rope tricep extension
    13 weight x 12 x 10 x 8

Good arm session and big eating today! Can’t wait for some more sun this weekend, i’m going to spend all day Saturday lifting slabs and digging in the garden which i’m looking forward to!

6 Likes
1611

4th April 25 - 6 Months of Arms WK 7/24 - Upper A

  1. HS chest press
    57kg Each side x 8
    52kg Each side x 8

  2. Seated row
    94.5kg x 8
    87.5kg x 8

  3. Viking Press
    78.5kg x 7
    68.5kg x 7

4.Weighted Chins
2.5kg x 7
0kg x 7+ 1

  1. Weighted Dips
    16.25kg x 8

  2. Shrugs
    44kg DBs x 8

  3. Pec Dec
    Was busy and ran out of time for these, annoyed as pec dec was busy for about 20minutes!

Starting to feel a little beat up again, i’ll be looking at a rest week or little deload soon for half term.

3 Likes
1612

8th April 25 - 6 Months of Arms WK 7/24 - Lower

  1. Mobility Work

  2. Hack Squats
    105kg x 8
    85kg x 8

  3. DB RDL
    34kg DBs x 8
    30kg DBs x 8

  4. Standing Calf raises
    115kg x 7
    105kg x 7

  5. Dead hang
    30 seconds

  6. Cable abs
    17 weight x 14 x 10

  7. Hip work
    1 set each side 16 reps

Hips in general starting to feel a little better/ looser. Also on the hack squats, i make sure i do them with a wide form.

4 Likes
1613

10th April 25 - 6 Months of Arms WK 7/24 - Upper B

  1. Slight incline DB press
    44kg DBs x 8
    40kg DBs x 8

  2. HS seated row
    57kg each side x 8
    52kg each side x 8

  3. HS shoulder press
    60kg each side x 8
    55kg each side x 8

  4. Weighted Chins
    2.5kg x 7
    0kg x 7+1

  5. Lat machine
    55kg x 7
    50kg x 8

  6. Weighted Dips
    16.25kg x 8
    2.5kg x 8

Great pump today, looking forward to a deload/ off week next week for half term though to reset and rest.

4 Likes
1614

11th April 25 - 6 Months of Arms WK 7/24 - Arms and a little legs

  1. Seated Hammer curl
    18kg DBs x 12 x 11 x 7
    8kg DBs x 20

  2. Metal bar tricep pushdowns
    14 weight
    x 12 x 11 x 8
    7 weight x 20

  3. Preacher curls machine
    9th Weight x 12 x 11 x 8
    4th Weight x 16

  4. Diamond incline push ups
    x 17 x 15 x 15

  5. Wall DB curls
    14kg DBs x 8 x 7 x 6

  6. OH tricep cable extensions
    14 weight x 10 x 8 x 6

  7. Hack Squat - minimal rest just ramped up
    0kg -100kg 5 reps per set

Amazing pump this morning, diamond push ups and wall DB curls seem to pump things up the most. Got physio later and actually not feeling too damaged for once although not been doing all my exercises for my bicep tendonitis and wrist pain so will probably get told off for that.

4 Likes
1615

22nd April 25 - 6 Months of Arms WK 9/24 - Upper A

  1. HS Chest Press
    57kg each side x 8
    52kg each side x 8

  2. Seated Cable Row
    94.5kg x 8
    87.5kg x 8

  3. Viking Press
    78kg x 6
    68kg x 8

  4. Weighted Chins - palms facing
    2.5kg x 7
    0kg x 5 +2

  5. Dips
    17.5kg x 7

  6. Shrugs
    46kg DBs x 7

  7. Pec Dec
    98.5kg x 7
    91.5kg x 6

Had a great week off last week with family. Didn’t go to the gym at all but did a load of heavy lifting in the garden in real life.

Got a short week this week as it was bank holiday Monday off the gym (as was still away) and then i’m on rugby tour from this Friday.

3 Likes
1616

23rd April 25 - 6 Months of Arms WK 9/24 - Lower

Had childcare and Mrs work issues this morning so missed the gym. I did get a lower home workout in this afternoon, better to do that than nothing.

  1. Dynamic work
    Jumps
    Pogos
    Split lunge jump
    Lateral bounds

  2. Pistol squats
    5 sets of 5 reps each leg

  3. Split squats with a bounce
    3 sets of 8 reps each leg

  4. Hamstring floor slides (these were awesome but painful)
    3 sets of 8 reps

  5. Side planks
    3 sets 30seconds

  6. Accordion crunches
    3 sets of 10 reps

Got a great burn in my legs from that and enjoyed it but missed lifting heavy stuff.

4 Likes
1617

24th April 25 - 6 Months of Arms WK 9/24 - Upper & Arms

  1. DB slight incline Press
    44kg DBs x 8
    40kg DBs x 8

  2. HS Seated Row
    57kg each side x 8
    52kg each side x 8

  3. Seated DB hammer curl
    17.5kg DBs x 3 sets

  4. Tricep cable pushdowns
    3 sets to failure

  5. Tricep cable oh extension
    3 sets to failure

  6. DB Wall curls
    12kg DBs 3 sets to failure

  7. Preacher curl machine
    1 set to failure

Had a terrible nights sleep last night and it showed in my session, also slept really funnily on my neck and had pain all session while lifting.

Rugby tour tomorrow morning from 10, will be drinking loads, eating rubbish or not eating and laughing soooo much.

5 Likes
1618

Well rugby tour was brilliant, not even going to mention how much i drank as it would scare me let alone anyone else. Nutrition was non existent, Friday i had my normal breakfast then didn’t eat again until 11 at night (2 McDonalds massive burgers), then Saturday i managed breakfast, pie and chips post match meal and that was it.

Sleep, well Friday night got 6 hours which was impressive, Saturday slept 2 hours (yeah that’s not a great feeling) and last night i slept 10 hours. Probably need some extra sleep this week, i still feel shattered this morning.

I have post tour blues after spending a weekend socialising with the lads, i am very much a person who needs and loves company i’ve realised. I always feel down and alone after an event like that.

I’ve probably stalled my progress for a couple of weeks as well but I’ll 100% be going again next year, the memories, the banter, the stupid things, the lads, you can’t beat that feeling.

3 Likes
1619

Where did you end up going?

1620

The classist of all places, Halifax, then we played Yarnbury (a team near Leeds).

1621

:rofl:
I work with a couple of blokes in Leeds and heard it referred to in less endearing terms. The location isn’t that important when you’re with a group of mates though is it

1 Like
1622

It was such a good time. A weekend to ruin the diet/recovery and training but memories that will last a lifetime.

3 Likes
1623

29th April 25 - 6 Months of Arms WK 10/24 - Upper A

  1. HS Chest press
    60kg each side x 6
    55kg each side x 6

  2. Seated cable row
    98kg x 7
    91kg x 7

  3. Viking Press
    78kg x 7
    68kg x 8

  4. Chins - palms facing
    2.5kg x 7 + 1
    0kg x 6 + 1

  5. Pec Dec machine
    98.5kg x 8
    91.5kg x 8

  6. Weighted Dips
    17.5kg x 7

  7. DB Shrugs
    46kg DBs x 8

Had a terrible nights sleep, i think being out of routine has done that and i feel stressed at the moment. had another visual migraine last night. Got a few things going on personally but nothing major, i just put so much pressure on myself sometimes to do certain things (or not do) and be a certain way that when things don’t go to plan i get all stressed about it.

Need to find a way to relax my mind and go easier on myself but i really struggle to do both. I wish i could be easier on myself.

4 Likes
1624

1st May 25 - 6 Months of Arms WK 10/24 - Full Body

  1. Hack Squats
    105kg x 8
    85kg x 8

  2. DB slight incline
    46kg DBs x 5
    42kg DBs x 6

  3. HS Seated Row
    60kg each side x 7
    55kg each side x 8

  4. DB RDL
    36kg DBs x 8
    32kg Dbs x 8

  5. Weighted Dips
    20kg x 6
    5kg x 8

  6. Weighted Chins
    5kg x 4
    5kg x 4

Feeling more myself today. Its funny how down and terrible i feel when i’ve had no sleep and exercise is off plan.

5 Likes
1625

2nd May 25 - 6 Months of Arms WK 10/24 - Arms

  1. DB Wall Curls
    12kg DBs x 12 11 8
    6kg DBs x 20

  2. Pushdowns
    13 weight x 12 x 11 x 8
    7 weight x 20

  3. Seated Hammer Curls
    18kg DBs x 8 x 8 x 7

  4. OH tricep extensions
    12 weight x 15 x 12 x 7

  5. Preacher curl machine
    9 weight x 15 x 13 x 10

  6. Diamond Push ups against the preacher curl machine
    x 15 x 13 x 12

  7. Ab crunch machine
    20kg x 12 x 8 x 7

Not sure i’m really feeling pushdowns in my triceps at the moment, think i need to change form or switch out the exercise. Other than that had a massive fun pump!!! Bring on the weekend!

5 Likes