All for the Pump - Rugby & Lifting

Training Logs
1808

Little finger and under elbow and rear tricep area of arm. I’ve got a physio appointment booked on 14th Nov (i go every 6 weeks these days) but won’t have a chance for a massage before. Might try and find a tennis ball as i don’t have a lacrosse one (i should really buy one). Would a golf ball work? Or maybe a little too hard.

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1809

I would assume a golf ball would work. The firmness of the ball should actually be more helpful. I find that most of my muscle tension happens right along my scapula. For that a good corner of a wall or a door entry works really well. I look like a bear trying to scratch my back when I do it. Lol. I just line the long edge of my scapula up to the corner and press the whole length of it for as long and with as much pressure as I can tolerate. Golf ball against a wall will work. On the floor will give you more pressure.

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1810

4th November - 6 Week gaining phase Week 4/6 - Pull and Hammys

  1. Weighted Chins - think i’ve got to my limit on these, need to lower the weight as i’ve gone backwards
    11.25kg x 3
    10kg x 3 x 3

  2. Seated cable row
    91kg x 12
    84kg x 12
    77kg x 12
    70kg x 12

  3. Lat Pull down
    77kg x 10
    70kg x 9
    63kg x 10
    56kg x 12

  4. Seated hamstring curl
    89kg x 6
    82kg x 8
    75kg x 8

  5. Cable curls
    6 weight each side x 10
    5 weight each side x 12

Overall a really poor workout, was tired, grumpy and just didn’t feel it in any movement. Will reset and go again on Thursday. Went backwards on most exercises. Forearms were killing today and overall just feeling like i’m pushing too hard (in life).

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1811

5th November - Fitness and speed work

Just a quick session today, i’ve neglected fitness for a couple of works with work and other things taking over so good to fer back to this. I wore my rugby boots in the garden as the grass was rather slippy.

  1. 10 x 20m sprints - walking back for rest

2m rest

  1. 45 seconds shuttles (fast i as i can) just hard work

2m rest

  1. 10 x 20m sprints - walking back for rest

2m rest

  1. 45 seconds shuttles (fast i as i can) just hard work

Got a works conference in Burton tomorrow, so hitting the gym before that and then maybe got another gym session in the evening (with some coaches at the work thing). Hopefully have a fun time.

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