Trusylvers Workout Journal

Trusylver

Trusylver

Sport and Exercise Coach
Staff member
I have been a member for a while but have only posted an intro so far. I thought it would be a good time to start a training journal. Here is my usual week

Monday:

Warmup

Rowing Machine 5 minutes
Bike 10 minutes

Weights

4X10@8kg Alternate Lunge with Bicep curl
4X10@40kg including bar, Squats (ATG)
4X10@35kg Cable Straight Arm Pulldown
4X10@20kg ezy bar pullovers on swiss ball
4X10@8kg standing alternate DB presto curl
4X10@32kg upright row
4X10 reverse grip pull downs
4X10@20kg lying leg curls
bench dips
side hovers
leg lifts


Tuesday:

Rugby training at the gym (Due to start this week)

Wednesday:

as per monday

Thursday:

2 hours Rugby Training, mostly cardio fitness and ball and tackle drills

Friday:
As per monday

Saturday and Sunday: mostly nothing or a bit of time with the punching bag untill rugby games start, then game on sat afternoon.


Goal: build muscle and strength and reduce BF%

Height 5'2" weight 84kg BF% 26
 
Neat weights....I wouldn't dare to load the squatbarbell that heavy, but I'm a bit phobic for big weights (even when their lighter than the dumbells that I don't fear at all, but that's a long story)

I like the 5 minute rowing machine, it's my fave!
But you might want to do the biking part at the end to save your strongest fuel for the weights.
Without looking up all the exercises I think you might want to have more sorts of exercises to build more kinds of muscles.
Mind your pecs, wrists and calves. I don't see much for those muscles.

I find nothing to criticise further. I hope you can manage the discipline for this scheme because it looks like going the right way.
 
i am into week 2 of this 6 week weight program, it was worked out by the trainer at the gym to boost my rugby performance focussing on what i need for my position (Hooker last season, Prop this season). I have been back into working out with weights for 3 months now after a long period of inactivity due to work and kids. I have my weights program changed every 6 weeks.

I didn't mention in my first post that i am 33 with 3 kids.
 
Breakfast: 2 eggs

Gym workout as above

increased Cable Straight Arm Pulldown to 12 reps will increase weight next workout
increased weight on cable upright row to 36kg

squats were a bit easy but without knowing what will be in my rugby training workout tomorrow decided not to push the weight any higher for the moment.

post workout: large tin of tuna.

Lunch: 2 apples, cheese

Snack: salami

Dinner: Beef and Veg.
 
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Tuesday

5:30 am Breakfast: 2 eggs
Snack: 2 Bannanas
Noon Lunch:Caesar salad, Tuna
Snack: Bannana
Snack: 1 whole fresh local Pineapple
Snack: Bannana
Supper: 2 cans of tuna after training at about 9pm

Rugby training weights day was postponed so normal training, mostly cardio and ball drills for 2 hours

Wednesday (Today)

Breakfast: 4 eggs

Weight Training

4X10@9kg Alternate Lunge with Bicep curl up 1 kg
4X10@50kg including bar, Squats up from 40 kg
4X12@35kg Cable Straight Arm Pulldown
4X10@20kg ezy bar pullovers on swiss ball
4X10@8kg standing alternate DB presto curl up 1kg
4X10@36kg upright row
4X10 reverse grip pull downs
4X10@20kg lying leg curls
bench dips
side hovers (planks)
leg lifts

Snack: Tuna
Lunch: Tuna
Snack: 2 10 gram pieces of chocolate
Dinner: Spagetti
 
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Thursday

Nothing, went fishing on Australia Day

Friday

Warmup: Bike

4X10@9kg Alternate Lunge with Bicep
4X10@55kg including bar, Squats
4X12@40kg Cable Straight Arm Pulldown
4X10@20kg ezy bar pullovers on swiss ball
4X10@9kg standing alternate DB presto curl
4X10@42kg upright row
4X10 reverse grip pull downs
4X10@20kg lying leg curls
bench dips
side hovers (planks)
leg lifts
 
Lazy weekend

Moday Workout

increased lunges with bicep curl and presto curls to 10 kg (22 lb)
last set of squats was increased to 60 kg (132 lb)

increased reps on lying leg curls to 12
 
Tuesday

Rugby training mostly cardio

Wednesday

Squats up to 60 kg for all sets

will try for a 1 rep max on squats on monday
 
Thursday

Rugby training mostly cardio

Friday

Weights plus done a stretch and balance class at the gym
 
Saturday and sunday = rest day

Monday

Today i done my usual workout except i went for a 1 rep max in the squat

i lifted 90kg (194.8 pounds) 3 times :D :D :D but could not lift 1 at 95 kg i got stuck at the bottom of the lift without enough power to get the bar moving.
 
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