Slowly - still restricted to groups of 5 and it is all non-contact. Still working on the handling drills and fitness in the hope that the season is allowed to go ahead in due course.
1 Like
24 October
Front Squat 3x12 80kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 30kg 3x12
Seated Leg Curl 45kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15 first set with a 10kg plate second set 8 reps with 10kg plate and then without
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
Followed by a 1.2km run - managed 5:08 - steadily consistent with my Bronco time (and that involved turning) - taking that as a win post-legs, but determined to get a sub-5 Bronco this pre-season.
26 October
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 Got my weights all wrong on this (blame it on not being fully awake)75 70 60 60 60
Decline Cable Fly - 5x12 15kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
1 Like
29 October
Rugby training
30 October
This morningās session was a grind.
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 65 65 60 60 60
Decline Cable Fly - 5x12 12.5kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
1 Like
31 October
Front Squat 3x12 80kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 30kg 3x12
Seated Leg Curl 45kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15 first set with a 10kg plate second set 8 reps with 10kg plate and then without
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
Followed by 5 mins on the assault mill doing 20 secs on / 10 secs off and then 5 mins on the air dyne doing the same.
2 Likes
1 November
After having to skip a day during the week, there was a need to bolt an extra legs session into the w/e. Back to back legsā¦tough.
Front Squat 3x12 80kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 30kg 3x12
Seated Leg Curl 45kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15 first set with a 10kg plate second set 8 reps with 10kg plate and then without
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
1 Like
2 November
A real slog of a session this morning. Fourth in a row. Hoping it was just a case of feeling exhausted. So looking forward to a day off from the gym tomorrow
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 62.5kg
Decline Cable Fly - 5x12 12.5kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
1 Like
5 November
Rugby training
6 November
Front Squat 3x12 85kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 30kg 3x12
Seated Leg Curl 45kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
1 Like
7 November
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 62.5kg
Decline Cable Fly - 5x12 15kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
11 November
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 65kg
Decline Cable Fly - 5x12 12.5kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
13 November
Front Squat 3x12 85kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 30kg 3x12
Seated Leg Curl 47.5kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
1 Like
14 November
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 65kg
Decline Cable Fly - 5x12 12.5kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
1 Like
15 November
Front Squat 3x12 85kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 32kg 3x12
Seated Leg Curl 47.5kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15
Dumbbell Lateral Raise 2x15 4kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
1 Like
16 November
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 40kg
Incline Barbell Bench Press - 5x12 65kg
Decline Cable Fly - 5x12 12.5kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
18 November
Front Squat 3x12 85kg
Dumbbell Lunge (Alternate) 3x12 14kg
Romanian Deadlift (Dumbbells) 32kg 3x12
Seated Leg Curl 47.5kg 3x12
Hanging Knee Raises with twists 3x14
Decline Weighted Crunches 3x15
Dumbbell Lateral Raise 2x15 6kg
EZ bar upright row 2x15 15kg
Rear Delt Cable Fly 2x15 5kg
19 November
Rugby training and fitness
20 November
Pull Up - 5x12 managed 12 12 10 10 10
Bent Over Row - 5x12 45kg
Incline Barbell Bench Press - 5x12 65kg
Decline Cable Fly - 5x12 12.5kg on each stack
Wide Grip EZ Curl - 2x15 15kg
Low Incline Dumbbell Hammer Curl - 2x15 8kg
Decline EZ Bar Skull Crusher - 2x15 15kg
Twin Rope Triceps Push Down - 2x15 15kg
1 Like
21 November
20 rounds of HIIT - 20 secs on 10 secs off - Assault mill
Dead at the end.
26 November
Rugby training
27 November
Squat
20kg x 12
60kg x 8
100kg x 6
120kg 3 x 5
130kg x 3
140kg x 2
Bench Press
20kg x 12
60kg x 10
80kg x 8
100kg 3 x 5
105kg x 3
110kg x 2
Bent Over Row
20kg x 12
40kg x 8
50kg x 6
60kg 3 x 5
70kg x 3
80kg x 2
Skullcruser
EZ Bar + 25kg 2x6
Incline Dumbbell Curls
14kg 2x6
45 Degrees Lat Raise
8kg 2x12
Lots of good work going on in here. Well done mate. Whatās the weather like up there ?? How humid is it for running around ?
Cheers buddy. This training block is much more my cup of tea, just a shame that each session now lasts over an hour as my gym is being quite strict about needing to keep sessions short.
This week has been quite cool, but the rain has come so not exactly a straightforward win.
1 Like