I really should have taken weights and measurements, but, I couldn't give a rat's bollock about all that. I'm more interested in pushing/pulling more in the gym and getting my body stronger for the rugby season.
I should mention that I'm currently being treated in physio for a weird shoulder injury (supraspinitus injury caused when I sprung my collar bone yonks ago). And I'm coming back from a semi-serious knee injury (MCL sprain - 3 times because I'm stupid).
My plan for the routine will be... Stick to the routine for 8 weeks; enough to see a very good increase in power, strength and size. I'll do 1 set of 10 at a light weight, another set between 8-10 at a slightly heavier weight, then 3 sets of 5 at my working weight.
My basic workouts will be:
- Bench Press (including incline bench) â€“ so almost a double set there
- Bicep work (curls, hammer, pass-bar, whatever, just mix it up a bit)
Tuesday - Legs
- Hamstring curls
Wednesday - Shoulder/tri
- Dumbell shoulder press
- Wide grip lat pulldown
- Tricep extension (using rope attachment)
- Bicep curls (gun-show work for the weekend)
- Triceps pull-downs