Jump to content

Sparbeque's First Challenge


Sparbeque

Recommended Posts

Long-time reader, first time poster. Let's see how this goes.

Starting Info:

Age- 24

Height- 6’3â€

Weight- 263

1. Cardio: Prepare for rugby season by running 3 miles 4x a week. The faster the time the better. Will update with basetime tonight after workout.

2. Strength: Lift 4x a week, miss zero workouts during the challenge. Compound exercises, and supersets to help maximize strength gain and help with weight loss.

3. Diet: Drop to 245lbs. Go Paleo. Stop eating anywhere with a drivethrough, and prepare my own meals 6 days per week. Limit drinking alcohol to one day per week.

4. Read “11/22/63†by Stephen King and “Fire in the Belly†by Sam Keen. One book for pleasure, and one for personal develoment.

Link to post

Update for 9/24:

Intermittent fast from previous dinner at 6pm-6pm Monday night. Bag of almonds and cup of coffee pre-workout.

Workout:

Warm-up: slow pace 1-mile run: 10 minutes

Superset Squats/Deadlifts: 8, 6, 4, 6, 8. 2min rest between sets

Squat: 145, 165, 185, 165, 145

Deadlift: 145, 165, 185, 165, 145

Superset Chest Press Machine*/BB Upright row: 8, 6, 6, 8. 1min rest

Chest Press: 90, 110, 110, 90

Upright row: 60, 80, 80, 60

Superset Lat pulldowns/Military Press: 8, 6, 4, 12. 1 min rest

Pulldowns: 80, 90, 110, 65

Military Press: 60, 70, 80, 50

Lumberjack Press: 6x6. 1min rest

30, 30, 50, 50, 30, 30

Rotator cuff exercises to help with shoulder rehab: Using cable machine, 20 of each direction for each arm: In, out, over, and under.

I got to the gym late after watching the Packer game (ugh replacement refs), so I only had time for 2 miles before the gym closed, which I finished in 18:48.

Workout was followed by a protein shake immediately afterword. Steak, mushroom, and broccoli for dinner.

*I don't usually use machines, but I'm just coming back from separating my shoulder, and this is the only way I can do any forward presses without pain

Link to post
Which club do you play for? Are they a member of the SCRFU? I ask because I'm thinking of joining the Sin City Irish.

I play for the Ventura County Outlaws, we're SCRFU DII. We actually played the Irish twice during the 2011 season, they're definitely a great club to play with.

Link to post

Workout:

Warm-up: slow pace 1-mile run: 10 minutes

Clean and Press/Bent over Row: 8, 6, 4, 6, 8. 2min rest between sets

Clean and Press: 95, 105, 125, 105, 95

Bent over Row: 100, 110, 125, 110, 100

DB Chest Press/BB Close Grip Upright row: 8, 6, 6, 8. 1min rest

DB Chest Press: 40, 45, 45, 40

BB Close Grip Upright row: 60, 70, 70, 60

Bulgarian Split Squat/One leg step up: 8, 6, 4, 12. 1 min rest

Bulgarian Split Squat: 35, 45, 55, 25

One leg step up: 35, 45, 55, 25

Rotator Cuff work with cables.

20 minutes on stationary bike.

Link to post

9/26 Touch Rugby Practice for two hours.

9/27 Workout:

Warm-up: 9 minute mile

Decline DB Press/One Arm Row: 8,6,4,6,8. 1min rest between sets

Decline DB Press: 30, 35, 50, 35, 30

One Arm Row: 45, 50, 55, 50, 45

Overhead Squat/Clean Push Press: 8, 6, 6, 8. 2min rest between sets

Overhead Squat: 55, 65, 65, 55

Clean Push Press: 125, 145, 145, 125

Deadlift/Front Squat: 8,6,4,12. 2min rest between sets

Deadlift: 135, 155, 200, 135

Front Squat: 95, 115, 135, 95

Cable Crossover: 6x6 25lbs

Rotator cuff work with cables

1200 meters on rowing machine, 7 minutes.

Link to post

10/1 Workout

Warmup: 10min mile

Squat/Deadlift: 8,6,4,6,8. 2min rest between sets

Squat/Deadlift: 155, 185, 200, 185, 155

Chest Press Machine/Power Upright Row: 8, 6, 6, 8. 1min rest betwee sets

Chest Press Machine: 85, 100, 100, 85

Power Upright Row: 95, 115, 135, 105

Pull downs/Military Press: 8, 6, 4, 12. 1min rest between sets

Pull downs: 90, 100, 125, 85

Military Press: 70, 80, 90, 50

Cable Lat pulldowns: 3x10: 20, 25, 35

Lumberjack Press: 6x6: 40, 40, 50, 50, 45, 45.

Rotator Cuff work with cables.

1200m on rowing machine in 6:30.

2 miles on treadmill in 23min.

Link to post

10/3 Workout

Clean & Press/Bent Over Row: 8,6,4,6,8. 2min rest

Clean & Press: 100,110,130,110,100

Bent Over Row: 110,120,130,120,110

Bench Press/Upright Row: 8,6,6,8. 1min rest

Bench Press: 65, 85, 85, 65

Upright Row: 70, 80, 80, 70

Bulgarian Split Squat/One Leg Step up: 8,6,4,12. 2min rest

Bulgarian Split Squat: 45,55,70,45

One leg Step up: 45, 55, 70, 35

Cable cross over: 6x6, 25lbs.

Rotator Cuff work with cables.

1/2 mile on treadmill 5:00

1000m row in 4:56

2 miles on treadmill 26min

Link to post
×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines