T Nation

Laner's Upper/Lower Log


#1

Will be doing weights in between rugby training and games so my week's gonna look a bit like this;

monday - school rugby training / upper
tuesday - club (men's) training
wednesday - school match / lower
thursday - club training
friday - upper
saturday - mens game
sunday - rest

may need to change this up come september as I think I'm going to be burnt out with all the rugby then trying to get to the gym 3 times a week. got around 4 weeks until september so I will see how it goes at the moment. when it gets to sept. I will probably do a simple 2xfullbody per week just to maintain during the season.

the basis for each session is:

upper- Bench variation
press variation
row variation
biceps/triceps
core

lower - squat variation
deadlift variation/kettlebells
calves
extra - leg press/bodyweight movements

10/8/09

Bench press -
20x60kg
12x80kg
8x90kg
6x95kg

Standing shoulder press -
15x45kg
12x50kg
12x42.5kg

lat pull down (V handle) -
10x9
8x10
10x9

cable preacher curls -
12x8
12x8
12x8
10x9

dips -
12xBW
12xBW
12xBW BW=103kg


#2

12/8/09

skipped leg day as my whole body aches from training, got a nice black eye to show for it aswell.
did some bodyweight exercises for legs just to keep 'em ticking over

single leg squat
bodyweight squat
single-leg deadlift (without bar or weights basically just a stretch)
calf raises on stairs

will do leg day on the weekend sometime to catch up.


#3

14/8/09

Squats *last time i heavy squatted, was doing 120x5
70kgx12
100kgx12
120kgx10
125kgx8
130kgx3 (thought I was going for 140)

calf raises on leg press
3x15 100kg around 10s rest between sets

deadlift (light)
3x15 105kg

leg curl machine
3x15 on 8


#4

17/8/09

Took some measurements today so:

Arms = 16in
chest = 44in
neck = 16in
calves = 18.5in
waist = 38in
thighs = 26in

upper

Bench-
20x55kg
15x80kg
9x90kg
2x105kg
1x110kg(missed) *went for 1 rep max as there is a challenge in my gym, would have done it had it not been 5th set

Shoulder raises-
15x10kg
12x12kg
12x12kg

T-bar machine rows-
12x40kg
10x50kg
6x60kg

Preacher curls with EZ curl bar
12x30kg
12x35kg
12x37.5kg
12x37.5kg
15x32.5kg

Tricep dips
15xBW+10kg
8/9(failure)xBW+15kg
15xBW


#5

18/8/09

15mins xtrainer

core

roman chair straight leg lifts 2x20

roman chair twists 2x20

gym ball sit ups with 25lb 1x25

decline sit ups with 25lb 1x20

woodchops low to high 2x12
high to low 2x12 on cable crossover


#6

18/8/09

I am really hoping that my body can adapt to the stress of training 4 times a week and hitting the gym. Had a intense rugby session again tonight, then again haven’t had a easy senior session so far. The legs and back take a bit of a beating the night of training and sometimes the day after. Depending on how I feel tomorrow it could be lower no.2 or might save it 'till Thursday then do upper Saturday/Sunday.

Have my first senior game next Wednesday so we will see how that goes, first game in around 6 months cause of ridiculous persistent injury and not letting them heal so this year has been good to get a good solid pre-season in and I actually feel pretty fit.

My horrendous injury time line:

2007 autumn-ish kicked in the eye, bleed into iris developed minor glaucoma in the eye out for most of the rest of the season

2008 august in a pre-tour training session to canada twisted and tore lateral meniscus in left knee most annoying thing was that it wasn’t even in contact, just turned and it went.Still played in Canada even though being warned not to by doc (“once in a lifetime” no one in their right mind would sit and watch their mates play)

2008 november return to playing without any real rehab done play a few games definately not at 100%

2009 january making a tackle felt same knee go again, different injury though, bruised end of femur and damaged cartilage of the femur. Told may need surgery but to wait 4 months to see if it would heal itself

2009 may told I don’t need op, beginning of long rehab

present - rehab went well feeling good during training so hopefully completely healed. Advised by a former england and british lions player who suffered same injury, not to play under any circumstances until you are ready.