Well today’s weight training session got a bit messed up. I ended up running out of time and trained with one of my clients – the only problem was I ended up doing what they were doing which repeated some of the same movement patterns as I did yesterday.

Any way here it is:

AM: Weight Training Session

A1 Squats with dumbbells – to sitting on bench (2×15)
A2 DB bench press with double leg stretch (2×15)
A3 Alternating Bent over Row – db’s (2×15LR)

B1 Walking Lunges with knee up and skip (2×10LR)
B2 Lat Pulldown – wide overhand (2×15)
B3 Push Press – barbell (2×15)

C Biceps rope curl – drop set (10,10,10)

D Triceps rope press down – drop set (10,10,10)

Ab circuit
E1 Supine 90 crunch with medicine ball (20)
E2 Squirms (20,20)
E3 Reverse Crunch (10)

PM: 45 minutes run

Steady paced run – training my wife to run a half marathon (it’s the longest she’s ever run for today…I’m very proud of her).

So not an ideal day of training but I made it work for me. It takes me back to my first rule of training – being consistent.

It’s been 10 years at the end of the month since I quit professional rugby and I have a desire to get back and play this September (all be it at an amateur rugby level……I’m getting on a bit!!)

I’ll be adding some of the above exercises to my weight training technique website that is undergoing some beta testing at the moment.

If you would like to see 4 of my videos for free and sign up to the early notification list **click here**

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Continuing on the theme of reporting my training (due to so many requests) here’s the weight training program and cardio session I did today:

AM: Weight Training

A1 Forward Lunge over hurdle with bar loaded in front squat position (3 x8LR)
A2 Seated Mid Row – neutral grip (1×10, 2×8)
A3 Incline Chest Press – db’s (1×10, 2×6)

B1 Step Ups with arms in over head position-locked out (3 x 6LR)
B2 Low Cable Row (3x 8 LR)
B3 Single Leg Cable Hamstring Curls (3×10LR)

C1 Prone Rear Delts (2×8)
C2 Glute Hamstroc Raise (2×8)
C3 Bent Leg Calf Raises (2×8 – eccentric tempo)

PM: Cardio session

25 minute interval run on the road.

So that was today, two sessions planned again tomorrow.

Look out for my video on Kettlebell swings, I’ll be putting it up later.

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