I am 6’2, 263lbs and play rugby union. I am looking to build strength and some size.
I will be writing this log in KG’S (unless otherwise stated). Also weights in square brackets [i.e] will be warm up sets.
22/03/2010
Squat
[5x60], [5x72.5], [3x87.5], 5x110, 5x117.5, 8x125
Bulgarian Split Squat (Front leg elevated also to increase range of motion)
5x10(BW)
Romanian Deadlift (on box)
5x10x60kg
23/03/2010
Push Press
[5x40], [5x47.5], [3x57.5], 5x72.5, 5x77.5, 10x82.5
Dips
5x15(BW)
Chins
5x10
Deltoid Triad
3x12 with 15kg Db
Face Pulls
2x12 with 35kg
Db Shrug
2x20 with 35kg Db
26/03/2010
Deadlift
[5x65], [5x80], [3x97.5], 5x120, 5x130, 9x137.5
Good Mornings
5x12 with 60kg
Hanging Leg Raises
5x15(BW)
27/03/2010
Bench Press
[5x50], [5x60], [3x72.5], 5x90, 5x97.5, 8x102.5
Incline Db Press
5sets with 28kg Db , Reps: 12, 12, 12, 12, 10
BB Bent Over Row (Underhand Grip)
5sets with 70kg, Reps: 12, 12, 12, 10, 10
29/03/2010
Correction on actual weight 107.5kg
Squat
[5x60], [5x72.5], [3x87.5], 3x117.5, 3x125, 6x132.5
Bulgarian Split Squats (Front Leg Elevated)
5x10 with 20kg Bar
Romanian Deadlifts
5x10 with 60kg
30/03/2010
Push Press
[5x40], [5x47.5], [3x57.5], 3x77.5, 3x82.5, 8x87.5
Dips
5x15 (BW)
Chins
5x10(BW)
Deltoid Triad
3x17.5kg DB
Face Pulls
3x12 40kg
Shrugs
2x20 35kg DB
02/04/2010
Deadlift
[5x65], [5x80], [3x97.5], 3x130, 3x137.5, 8x145
Good Mornings
5x10 60kg
Hanging Leg Raises
5x15 BW
3/3/2010
Bench Press
[5x50], [5x60], [3x72.5], 3x92.5, 3x102.5, 6x110
Incline DB Press
5x12 with 28kg DB
Underhand Grip Bent Over Rows
5x10 with 70kg