A little bit of background information about me and why i’m posting this up here. When I first got into the whole training lifestyle, I used to swim competitivly at quite a high level, was fairly lean at the time, (9% bodyfat was average) but was like a stick which I hated, thus I entered the world of Rugby.
Perhaps the best decision I could have made, at 19 years old, i’m now playing at a National standard and am currently in negotiations with a possible sponsership. Anywho whilst I feel that i’m fairly strong, i’m not overally big, and need that little kick up the pooper to make sure I continue to try and improve my lifts and not get complacent.
Weight: 185lbs; 84kg
Height: 5ft 11in; 1.56m
Bench: 200lbs; 90kg
Squat: 265lbs; 120kg
Deadlift: 310lbs; 140kg
Chest: 38in
Arm: 13in
Thigh: 22in
Calf: 13in
Waist: 32in
Hip: 34in
I know sizes are not the impressive but to be frank that’s why im posting this, im also going to post monthly new measurements to gauge progress and am going to attempt to have monthly progress pics and videos uploaded to here aswell.
Should also include that every Tuesday and Thursday = Cardio days, (rugby specific).
My aim is not to be ripped with striations or veins popping (not until the summer anyway) I’m aiming to hit about 200lbs with relativly low body fat (i’ll be happy with 10-12%) and judge on how much I need to cut from there on.
Wednesday 03.02.2010 - Leg Training
Rather than warm up sets I tend to employ “Feeler Sets” of a weight that is just above comfortable for around 12-15 reps before I start each exercise.
Squats: 1 X 10 - 60KG
1 X 10 - 70KG
2 X 8 - 80KG
1 X 12 - 50KG
Leg Press: 2 X 12 - 90KG
2 X 10 - 100KG
1 X 8 - 120KG
SL Deadlift: 2 X 10 - 40KG
1 X 10 - 45KG
Calf Raises: 17 X 8 - Repeat 3 times
(These are done going up stairs with no rest between sets, but a minute rest between a cycle. 1 Rep = 1 Stair)
Monday 08.02.2010 - Leg Training
Leg Press (Round 1): 1 x 12 - 88KG
1 x 12 - 103KG
1 X 12 - 112KG
1 X 12 - 119KG
1 X 12 - 126KG
Leg Extensions: 1 X 12 - 28KG
1 X 10 - 35KG
1 X 8 - 42KG
Single Leg Extension: 1 X Failure - 28KG
1 X Failure - 35KG
Calf Raises: 9 X 10 - Body Weight (No Rest)
1 X 8 - 35KG
1 X 8 - 42KG
1 X 8 - 49KG
Leg Press (Round 2): 1 X 8 - 132KG
1 X 8 - 139KG
1 X 8 - 146KG
Before anyone questions, I assure you these are not gains, i’ve had to move to a new gym for the time being with no Squat Rack and I’m sorry but I point blank refuse to Squat on a Smith Machine…hence the move to Leg Press for the time being.
Wednesday 10.02.2010
Short session today, has shit going on in the evening so focused mainly on weak points for today.
MTS Row: 1 X 15 - 40KG
3 X 12 - 60KG
1 X 8 - 70KK
Lat Pulldowns: 1 X 15 - 42KG
1 X 12 - 56KG
1 X 8 - 56KG
1 X 9 - 56KG
1 X 15 - 42KG
Straight Arm Pulldowns: 1 X 15 - 30KG
1 X 15 - 35KG
1 X 15 - 40KG
1 X 12 - 45KG
Overall a poor workout ethic today really, but atleast done something rather that forget about it for the day. Aim to make up for it in the next session