september 10th
I recently began off season rugby practice and games. We practice 3 times a week and have games on weekends. So Im getting beat up, my shoulders especially, but its fun as hell. I wish I had discovered this sport sooner in life. 1st honest workout in a week.
bench press (belt and wrist wraps)
135x10
135x10
225x10
275x5
295x4
315x2 easy
325x1 pretty quick for me.
pull ups
semi wide grip 12, 8.
close nuetral grip 6
incline bench press
225x3
225x5
225x6 felt great.
dumbell rows
100x10
105x8
115x5
weighted dips
50 poundsx9
50 poundsx10
no weightx20
pull ups close grip 6, 6.
hammer strength shoulder press
3 plates per sidex5
2 plates per sidex 15, 15
-superset with-
triceps pushdown w/v-bar
72.5x10
72.5x10
72.5x10
I felt good in that i lost barely any strength at all in the time i lost reworking my routine around Rugby. I had a few workout partners today a few big bodybuilders who really pushed me some. All in all a great workout.
Im gonna have fun this semester
-Bealedozer-
9/11/08
olympic squats
45x10
135x5
225x3
315x3
315x5
355x3
360x3 pr
good mornings
45x15
95x15
115x12
135x10
145x10
shrugs
185x20
225x20
straps on
315x15
385x15
405x9 PR
leg extentions
115x20
150x15
210x12
calf raises
170x20
210x20
250x20
250x20, 20
290x12
balance ball crunches
25 with a sweeze at end
9/14
bench
225x12
275x5
275x6
315x2
335x1
bent over barbell rows
135x15
135x12
155x10
155x10
incline bench press
225x5
225x5
225x5
pull downs
115x20
160x10
115x15
weighted dips
50x10
50x8
50x10
shoulder machine press
180x12, 10
ab machines and stuff.
sep.15
olympic style squats
135x10
225x3
315x6
315x7(pr)
355x3
shrugs
135x20
405x10,15 (straps used lol)
good mornings
135x10,10,10
calf raises on hack machine
315x20,20
sep.15
olympic style squats
135x10
225x3
315x6
315x7(pr)
355x3
shrugs
135x20
405x10,15 (straps used lol)
good mornings
135x10,10,10
calf raises on hack machine
315x20,20
9/17
i had to lift after conditioning so i didnt perform that well.
db bench
80x15
90x12,10,8
100x7
dumbell shoulder press
60sx12,15,15
pull downs
140x15
160x10
180x8
bodyweight dips
20,15,20
cable cross overs
45x12
50x15
had a hung over deadlift workout the other saturday. it was pretty pathetic. but it got me thinking about a change in routine to a standard push/pull/legs routine with arms thown in for fun as a 4th workout.
I’ll give it a try this week and if i hate it or it dont feel right i’ll move on.
september 21st
bench press
135x10
225x15
275x6
295x4
305x3
incline dumbell bench
80x12
80x12
90x9
dumbell shoulder press
60sx15
65sx15
70sx12
dips
mex15,15,15.
rope push downs
52x15
57x12
62x10
close grips bench press
135x10
185x6
225x6
one handed dumbell skull crusher
25x10
25x10
25x10
concentration curls
25x10
25x10
September 22nd
olympic squats
135x10
225x3
315x8 (pr)
315x8
355x3
365x1 (quick)
405x0 (miss stuck in hole)
good mornings
135x8
135x12
135x10
135x12
step ups high box
185x5
185x8
185x8
leg press calf raise
315x15, 15
round about 10 trips up and down the rugby pitch at about 70-100% of full speed each trip. (100 meter field)
-Beale
monday september 29th
squats (full)
45x5
135x3
225x3
315x8
315x6
315x6
315x6
good mornings
135x12,12
hamstring curls
110x15,15
back extentions
25 (arcoss chest)x12,12,15,15
leg extentions
145x12,15,15,15
leg press calf rasies
315x15,15,15
shrugs
225x15,20,15,20
september 30th
closed grip bench press
135x10
225x6
225x6
225x8
235x6
235x6
bent over rows
135x12
135x12
135x12
135x12
lat pull downs various grips
165x12
165x12
165x12
115x15
incline dumbell press
70sx15
70sx15
70sx15
70sx12
inverse cable cross overs
40x12
40x12
45x12
45x15
october 6th
dumbell shoulder press
80sx12
80sx12
90x7
90sx3+2 assisted reps
dumbell side laterals
25sx15
25sx15
25sx15
25sx12
skull crushers
70x15
70x15
70x15
70x12
tricep v bar push down
42.5x15
62.5x15,15,15,15
scott curls, various grips
95x12
105x10,12,12
seated dumbell curls
30sx15,15,12,12
october 17
power cleans
155x6
175x6
185x5
205x4
215x4
225x3 (PR)
235x1
245x0
jerk
155x6
175x5
195x4
snatch
110x6
145x3
145x3
monday october 20th
dumbell benchpress
65x20
100x8
100x8
100x8
110x6
lat pull down (2 wide 2 close good sqeeze)
110x15,15,12,15
cable rows
65x15
75x15
85x15
92.5x15
dumbell flys
35x15
40x15
45x15
45x15
body rows
me overhandx10
me underhandx10
the rowing machine i think is actually in kilos, im not sure, it felt kinda light. i have a good back but i dowubt im rowing that much with the form i was using in kilos.
other then that, a great day.
-bealedozer
october 23rd
snatch
130x3
130x6
160x2
powercleans
150x3
220x6
230x1
240x1
250x1(PR)
jerks
135x6
185x5
225x2
october 26th
dumbell shoulder press
60sx20
80sx10,10,10,10,10
barbell upright row
95x15,12,12,10
hammer curls
30sx10,10,10
alternating seated cable curls
60x10,10,10
tricep rope pushdowns
42.5x15,15,15,15,15,15,15
tricep extentions behind head (db)
75x15,15
wrist curls
30x3 sets to failure
inverted wrist curls
15x 2 sets to failure
incline sit ups
25 pounds on chestx12,20,15
leg raises on bench (stretch): 20 15 10
october 27th
squats
45x10
225x3
315x6
315x5+2forced reps
335x3+2forced reps
deadlifts
405x1
425x1
reverse barbell lunges
95x8,8,8
leg extentions
145x15
160x15
170x15
calves
3 plates per side leg pressx15,25,25,25,25
That sucked!!! Thats the last time i slack off on legs for a week and a half.
-Bealedozer
10/29
bench press
135x15
225x12
275x5
295x3
295x3
incline
185x10,10,8
decline
205x10
bench press drop set
225x8, 205x5, 185x4
flys
40sx8,12,15
this workout was a wake up call that i need to get a lil more serious about my barbell bench.
Seriously. I backslid really really bad.
october 30th
power cleans
155x6
200x5
220x4
240x1,0 (missed second attempt, form and speed need a lil work)
snatch
110x5
130x3
130x3
150x1,0
140x1
140x3
140x3
jump press
135x6
225x3
225x2
standing press (traps shruging at top)
105x10
115x8,8,
weighted oblique crunch
25x8,12,15
ball crunches superset crunches and 6 inch leg raises 3 sets of 25 25 and 25
The olympic lifts are really making me feel a little bit more solid. Filling in little gaps. Plus they can be pretty fun. I did abs with a friend on the rugby team who happened to be there at the same time for the hell of it. Im getting really serious about all this stuff again. Which makes me pretty dam happy.
-Bealedozer
november 3rd
Bench press
135x15
225x12
225x10
225x8
225x7
pull ups
mex8,6,5
incline barbell press
225x4
225x6
225x6
245x3 (barely)
barbell rows
185x8
185x8
190x8
dumbell flys
50sx12
65sx8
65sx8
cable cross overs
75x8
50x12,12
dumbell press
65sx10
75sx8
65sx15
dumbell side laterals
20sx30
35sx8
30sx12`
super set with
25sx8
AND
20sx15
tricep pushdowns just for fun 3 semi hard sets of 8-20
Today was another not so good day. i did a lil extra work on those pushing muscles for the hell of it, i know i have a match this friday so i cant get the normal amount of work in i would like to get so im packing 4 days of work into 3 days.
Bealdozer