Steigs - Training Log

4 August

When the alarm went off this morning at 6, it took a huge effort to get up and get this session done.

Front Squat 4x6 100kg
Chin Up 4x6

DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg

Triceps Extension DB Decline 4x6 14kg
Seated Wide Grip Row 4x6 45kg

Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 4kg

Decline Crunch 4x12
Front Raise DB 4x12 8kg

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5 August

HIIT - 20 secs on / 10 secs off for 10 mins
Airdyne

Absolutely brutal session this morning. Left nothing in the tank and slid off the seat at the end.

Weight - 98.5kg

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I donā€™t think your all there in the head mate

That sounds utterly horrific.

Ten minutes of pain - just ride it out! Remembered to glance down at my Garmin while I was getting through it and my heart rate was sitting at 150.

Two fold really though - sooner I get lean the sooner I can work on building andā€¦with rugby season starting up, it is time to get cardio fit.

How are you getting on?

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Mate mine would by at 190+ doing that shit. Lol

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Iā€™m good mate. Starting a John Meadows program with @TrainForPain so will be taking it up a notch.

150BPM? Give me a break :joy:

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7 September

Rack Pulls 4x6 130kg
Incline Bench DB Press 4x6 34kg

Romanian DL DB 4x6 32kg
Bench Press 4x6 90kg

Decline Cable Press 4x6 20kg each stack
BB Bicep Curl 4x6 30kg

Low Incline Hammer Curls 4x6 16kg
Hanging Knee Raises 4x12

Single Arm Cable Rear Delt Fly 4x12 3.75kg
Crunches 4x12

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10 September

2 hours of rugby training

11 September

Front Squat 4x6 100kg
Chin Up 4x6

DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg

Triceps Extension DB Decline 4x6 16kg
Seated Wide Grip Row 4x6 45kg

Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 4kg

Decline Crunch 4x12
Front Raise DB 4x12 8kg

I read this and what I saw in my mind is, a jog around the pitch, a couple of scrum drills and then 1.5 hours of drinking.

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I wish.

No contact allowed out here at the moment so thatā€™s scrums off for a start.

All just a lot of fitness drills and touch. Sounds stupid, but after months of only hitting the gym or going on runs, you forget how taxing it is to change directions and jog sprint jog.

Looking forward to the post match socials once things go back to normal though.

12 September

Rack Pulls 4x6 130kg
Incline Bench DB Press 4x6 36kg

Romanian DL DB 4x6 34kg
Bench Press 4x6 90kg

Decline Cable Press 4x6 20kg each stack
BB Bicep Curl 4x6 30kg

Low Incline Hammer Curls 4x6 16kg
Hanging Knee Raises 4x12

Single Arm Cable Rear Delt Fly 4x12 3.75kg
Crunches 4x12

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14 September

Front Squat 4x6 100kg
Chin Up 4x6

DB Lunges 4x6 18kg
45 Degree Incline DB Row 4x6 26kg

Triceps Extension DB Decline 4x6 16kg
Seated Wide Grip Row 4x6 45kg

Triceps Extension Cable 4x6 20kg
Lateral Raise DB 4x12 4kg

Decline Crunch 4x12
Front Raise DB 4x12 8kg

Very nearly missed my session as I didnā€™t go this morning (generally felt fatigued and it was hammering it down here so I chose an extra hour in bed). Wife encouraged me to go and I went in the evening. Mental health so much better for having gone, but I had to grind out nearly every single rep. Reps that have felt quite comfortable (i.e. contemplating putting the weight up last session, I went beetroot red in the face trying to get up today)

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This is actually a big reason I lift, it can be a great way to save a shitty day.

With all the rugby talk, are you UK based by any chance?

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Guess again he is a long way from the UK

Do they play rugby in other countries?

Yep anywhere there are lots of ex pats

I was mostly pulling your leg mate.

I know I am trying to give you clues so you can guess the country

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It was going to be a long time before I guessed Singapore.

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Played a bit whilst I was out in Dubai (but work put paid to that in the end). New role out here in Sg and I am determined to carve out a space for rugby.

It is easier to carve out time for the gym because I go between 630 and 730 and no one in their right mind really expects you to be available for work at that time, but rugby eats at least 3 hours of my evening.

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