2 Month's to get fit for Rugby Season

[sockouk]

So In october it will have been a year since my injury which means I will be allowed to participate in contact again.
As it's August 2nd (just) that leave me with two months to get into as good a shape as possible.
I'm going to share with all you guys the highs and lows (plenty of that no doubt) I will go through in my attempt to get as fit as I can.
I will miss the first few games of the season for my home club, so it looks like my first contact in 12 months will be the trials at University...
At the moment I have the following supplements and am yet to decide in which order and when to use them, I will probably spend a good few hours planning it out tomorrow:
Glycergrow
Green Magnitude
VPX NO Synthesize
Reflex Growth Matrix
Dorian Yates' NOX Pump - (Will be saving that for the days I want to smash a pb or before a rugby game - really incredible stuff that is)
Standard Whey, Multivitamin and Animal Flex/ My own joint complex I created
Perform XS - Perform xs (760g) - Mp formulas | myprotein.co.uk



I am not going to outline my workout plan now, instead I will post what I do after each day, I am sure you will be surprised (and hopefully pleased) with some of the exercise and training I will be doing.
I will post measurements, and statistics tomoro.
I am also coaching my old school's 1st team for rugby so will post details of that too as that will be part of my preparation.

I hope many of you subscribe to this as I aim to make this as detailed as possible.

Sockouk

[sockouk]

Well due to some 'domestic' issues I was up until 3am today meaning my plan to get up early and weigh myself didn't work. When I am tired I completely lose my appettite aswell so I haven't eaten as much as I would like to today.
Because I didn't have my diet set right today I didn't bother choosing any supplements either, nevertheless I went ahead with Chest and Triceps.

Chest

Bench Press 15x20kg 10x50kg 10x60kg 8x60kg 6x60kg

Incline Bench Press 14x30kg 10x40kg 10x40kg

Incline Dumbbell Press 3 sets of 9kg to failure

Incline Dumbbell Fly 3 Sets of 9kg to failure

The reason I only used 9kg for the dumbbells is due to me training at home and not having dumbbells I can easily switch between that are heavier than 9kg. I really want to be intense today, so rest time was as little as possible.

Triceps

Single Arm Overhead Extensions 10x7kg 10x8kg 10x7kg

Single Arm Skull Crushers 10x7kg 10x7kg 10x7kg

Tricep Kickbacks 10x7kg 10x8kg 10x9kg

My triceps grow very quickly, which is why I did what appears to be a reduced workout when compared to my chest.

That completed I have rugby training in half an hour then a good nights sleep to catch up on last night

[sockouk]

Just did some passing drills at rugby, played a non contact game. I have lost SO much speed it's depressing.

[sockouk]

Weight is 11 Stone 4lbs

[kimswollwilliams]

i too use green mag and nosynthesize.. never tried any of dorian yates's supplement line.. following your preparation log..i'm sure the speed will return with time, the hardest part will be having to be patient.. i think 2 months will give you sufficient time to prepare, especially as thorough as you seem to be.. good luck in the upcoming season..

[sockouk]

Felt a little under the weather this week-been getting the Animal Pak's down me.
Knee was sore on Tuesday from jarring it on monday night so had to miss out fitness on tuesday :(

Did back and biceps tonight. Haven't done deadlift in ages due to the knee rehab.

Deadlift - 10x40kg 10x40kg 10x40kg Easy! But I don't want to do too much too soon.
Barbell row - 10x40kg 10x40khg 10x40kg
Single Arm row 10x17.5kg 10x25kg 10x25kg
Did some make shift hyper-extensions the best I could.
I trained at home so could not do pull ups or lat pulldown so back was a bit poor.
Although I feel it across the top of my back already, and it is a feeling I have missed so much

Alternate Dumbbell curls 10x9kg 20x9kg 12x9kg
Ez Bar Curls - 10x25kg 10x25kg 10x25kg
Held the 9kg weights for as long as possible for the forearms.
A pretty porr workout by most peoples standards, but I am returning and have fitness tomorrow and am concentrating more on cardio at present. Will report my fun fitness session tomorrow night

[kimswollwilliams]

i can remember back in college hurt my knee playing football, not a torn ligament, but a severe strain, had it immobilized for several weeks, then a knee brace to wear. it was frustrating getting back to 100%, (the lateral type movements were the most difficult to get back) but, eventually was going full speed.. just took it one day at a time and played it safe.. being patient was tough, but haven't had any problems with it since..it'll get there man.. stay positive..

[sockouk]

i can remember back in college hurt my knee playing football, not a torn ligament, but a severe strain, had it immobilized for several weeks, then a knee brace to wear. it was frustrating getting back to 100%, (the lateral type movements were the most difficult to get back) but, eventually was going full speed.. just took it one day at a time and played it safe.. being patient was tough, but haven't had any problems with it since..it'll get there man.. stay positive..

Cheers bud

[sockouk]

This is the link of the product I will be taking post workout.
Reflex-Growth Matrix

[jim623]

Hey bro, check into supercissus rx, it may just help that knee of yours heal up.

[sockouk]

The knee joint is fine now , I just got carried away at rugby on monday night and didn't a little too much -woops - and strained my quad slightly.
I'm not sure if I could take Supercissus RX, I think Cissus maybe banned uner WADA regulations. I am not sure, I will check up into it with the head of the RFU.

[sockouk]

Shoulders

Dumbbell Shoulder Press 16x5kg 10x9kg 10x9kg 9x9kg

Frontal Raises 10x6kg 10x7kg 10x8g

Lateral Raises 10x6kg 10x7kg (6x7kg, 4x6kg)

Bent Over Lateral Raise 3 Sets of 7kg by 10 reps

Again a fairly light session, but I have fitness later, when I post that up you will see why it is so light

[sockouk]

Fitness with rugby team:
Mile Run in 9 minutes
2x15metre hill sprints
3x 25 metre hill springs
2x45metre hill sprints
2x25 metre hill sprints
1x15 metre hill sprint
0.6mile run back to start
40metre wheelbarrow race
Grappling
Small California
15 minutes of Core work

And boy is my knee sore :(

[*big D*]

Sounds like a good workout... the hill sprints burn your legs for sure! well atleast I think otherwise you aint trying hard enough :P

[sockouk]

Oh I tried hard enough
I nearly threw up