I’ve been playing a lot of rugby recently and been going the gym when I can. The games usually leave me with some knocks which makes it tough.
Monday 6th April
Chest and Triceps
Flat DB’s
17.5kgx15
25x10
35kgx8
40kgx8
Incline hammer strength machine
I need to take a notepad
I remember I worked upto 84kgx 7
Smith machine close-grip bench press
Worked upto 70kgx3, should’ve been more but i was dead by this point
BW dips
x15,x10
Tuesday 7th April
Biceps
EZ bar curls
+10kg x15
+20kg x12
+25kg x10
+30kg x8
+35kg x7
Pinwheel curls
12.5kgx8
15kgx10
22.5kgx8
Wow these get me pumped to fuck!
Cable curls
25kgx8
20kgx10
Concentration curls
5kgx10
10kgx8
I need to train chest and triceps seperately, cos my triceps get fried. I will train triceps and biceps together.
I have kickboxing tomorrow, Thursday I will train my shoulders. Friday legs and Saturday back.
Hey man! Good to see you starting a log! Looking forward to it!
Cheers vike, feedback from the pictures would be appreciated.
hey, you still gonna be competing in athletics this year or has bodybuilding taken over?
I’ve played a lot of sports, and I have gotta say I will never take the piss out of another “fat-ass” who ever fights in the UFC.
The fitness at kickboxing was amazing, my back is aching like mad as well from throwing about 1000 punches haha.
Master- I don’t know, I will see what happens. Is everything go well for you?
Lower body
1.Front squats
worked upto 100kgx2
2.Leg press, feet high on pads
worked upto 120kgx10
3.Hamstring leg curls
worked upto 45kgx10
4.Glute machine
worked upto 55kgx10
5.Hanging leg raises
3x12
6.Weighted ab crunch
22.5kgx12
30kgx12
everythings going well my strengths gone up loads im benching 65kgx10 now when 60kg was my 1RM a couple of months ago, just do sprinting for fitness if anything 
Theres been a bit of training done, but I’ve had 3 rugby competitive rugby matches in the last week. And another 1 tomorrow, but its the last game of the season.
I’m gonna follow Jim Wendler’s 5-3-1 system. It’s a simple but effective plan and that’s what I need.
Yesterday was the last game of the college season. It was 10-a-side and we won 14 tries to 8, which is a crazy score!
I got 3 tries 
The club season ended last Saturday, so I’m looking at joining a summer rugby league team.
I lifted on Monday, some keys notes are…
Hammer grip pull-ups 18 reps
Flat barbell bench press 100kgx5 (220lbs) and 115kgx3 (255lbs)
Now the season has ended, although I might be playing for a summer team soon. I’m planning on getting my weight up to 193-196 lbs. I’m currently at 185.
I lifted today, I did some shoulders and triceps
Military Press
Worked up to 60kgx4 (132 lbs)
Seated DB shoulder press
Worked up to 30kgx6 (66 lbs)
BW Dipsx 15
HS Weighted dips
Worked up to 84kgx10 (185 lbs)
And some pressdowns with different bars.
I’ve just bought some Animal Stak, is this stuff legal for rugby players. It says on the back find out if this is allowed in your sport.
One pack is 7 pills, so I don’t know about it.
Anyone else had this before?
I’ve read up on Animal Stak, people say it’s legal. But it gives you a crazy energy boost.
I’ll let people know how the 21 days on animal stak goes.
I’m gonna go the gym soon and do some back and biceps.
After today, then next week at the gym I’ll start 5-3-1 I think.
I’m looking forward to seeing how the boost goes on my deadlifts.
Friday 1st May
Deadlifts
Worked up to 190kgx2 (419 lbs)
200kgx1 PB (441 lbs)
Missed 205kg
Pull-ups
3x8-10
EZ Curls
20kg+ bar x10
25kg+ bar 2x6
DB Curls
17.5kgx6
Them deadlifts took a lot out of me.
441 lbs at a bodyweight of 184 lbs isn’t too bad, maybe I can get 3xbw before the season starts again haha. But with me aiming to put some pounds on that could be tough.
I’m gonna rest tomorrow and maybe Sunday. Either Sunday or Monday I will start the 5-3-1 training off, with the first session been bench.
I’ll post the percentages up for each lift and weights.
Monday 4th May
Upper body
1.Flat DBs
17.5kgx10
25kgx8
37.5kgx8
40kgx6
42.5kgx6
45kgx6 PB
2.Dips
BWx20
BWx15
3.Lat pulldown
56kgx10
60?x9
70?x10
56kgx10
4.Seated DB Power cleans
5kgx10
6kgx10
7kgx8,5kgx5
5.Machine lateral raises
30kgx12
50kgx12
60kgx5,35kgx10
6.EZ Curls
I’m gonna mix my bicep exercises up and get some real progress on them
7.Straight bar pressdowns
Some drop sets
Max Effort Lower
1.Back Squats
Worked upto 140kgx2 (315 lbs)
2.DB Step-ups
20kgx12
30kgx6
30kgx6
3.Glute machine
35kgx10
55kgx10
65kgx10 Stack
4.Weighted crunch
10kgx12
25kgx12
35kgx10
3 plates for 2 reps is ok. I haven’t gone hard on my legs for a while, other than the deadlifts on friday.
I will put an extra few kilos on the bar next Max effort lower. I’m also gonna have to change my 3rd exercise to romanian deadlifts next week, cos the glute machine is too light.
Done yesterday
Repetition Upper body
1.Flat barbell bench press
Worked up to a strip set of- 100kgx9,90kgx2,60kgx8
100kgx9 is a PB 
I’ve got a PB from every workout since taking animal stak, long may it continue.
I saw DeFranco had Cushing do a strip set with chains, I thought I’d give this a go with the good old plates.
2.Incline DB’s
27.5kgx12
30kgx10
3.Cable row
42kgx10
49kgx10
56kgx10
63kgx10
4.DB Power cleans
7.5kgx12
7.5kg,2x10
5.Cable lateral raises
20kgx12
15kgx12
6.Hammer curls
worked upto 22.5kgx6
a quick drop set of incline curls
7.Hammer strength weighted dips
worked up to 91kgx15
1.Flat barbell bench press
60kgx8
80kgx6
100kgx3
120kgx3 Joint PB…don’t you know it
2.Weighted pull-ups with DB
BWx10
15kgx5
20kgx3 PB + 2 reps
22.5kg x just missed…this IS mine!
3.Flat DBs
30kgx10
37.5kgx10
45kgx7 PB + 1 rep
4.Lat pulldowns
61kgx10
91kgx6
My numbers are coming along nicely, hitting PBs every session. Keep it up!
Last night I did
10mx2
15mx1
20mx2
flying 30sx3
Today
Max effort lower
1.Trap-bar deadlifts
60kgx8
100kgx5
140kgx3
Added belt
170kgx1
200kgx1 PB
210kgx1 PB
220kgx1 PB
I am on the fucking rise! No limits
2.DB step ups
30kgx7
30kgx8
30kgx6
3.Pull-throughs
30kgx12
45kgx10
I felt this a lot in my lower back today, wide stance and let it stretch all the way back to the stack.
4.Weighted crunch
25kgx12
35kg,2x12
5.Ab machine
35kgx12
45kgx12
35kgx15