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My Routine

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Trick1986
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2006/07/09 17:08:00 (permalink)

My Routine

Hey, hows it going? Im new here.

Just put my Diet up in the Diet & Nutrition section. Now want some comments on my routine.

Im a rugby player so my goals are Size, Strength and Fitness.

Ive adapted Westside for a Skinny Bastard a bit to suit my needs

Sunday - Max Effort Lower
Front Squat - Work up to a 5 Rep Max
Hyper Extensions - 3 sets of 8 reps
Romanian Deadlift - 4 sets of 6 reps
DB Lunges - 3 Sets of 10 reps
Calf Raise - 3 Sets of 10 reps

Monday - Repetition Effort Upper
Cleans - 3 Sets of Max Reps
Dips - 3 sets of 12 reps
Chins - 4 sets of 8 reps
DB Lateral Raise - 3 Sets of 12 reps
EZ Skull Crushers - 3 Sets of 8-12 reps
Ab Circuit; Crunch, Leg Raised Crunch, Leg Raise, Oblique Twists - In a no rest circuit

Tuesday - Rugby Training

Wednesday - Rest/Lagging Body Parts/Boxing/Strength & Skills Work

Thursday - Rugby Training

Friday - Max Effort Upper
Push Press - Work up to a 3-5 Rep Max
DB Single Arm Row - 4 sets of 10 reps
DB Incline Bench Press - 4 sets of 6 reps
DB Rear Delt Raise - 3 sets of 12 reps
EZ Standing Curl - 3 sets of 8-12 reps
Weighted Crunch - 4 sets of 15 reps

Saturday - Rugby Game

How is this? I felt doing Legs on a Wednesday (as the original) was effecting my speed to much.

All comments Welcome
post edited by Trick1986 - 2006/07/15 19:17:18
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    ice_mach
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    RE: My Routine 2006/07/09 18:38:49 (permalink)
    looks good
    #2
    richyd
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    RE: My Routine 2006/07/09 22:30:03 (permalink)
    I think doing max effort on fri will seriously effect ur game on sat friday should be relax day i would train mon an wed doing lower bod on mon an upper on wed. An doin bit of own personal skills for rugby on fri i was hooker so practised my throwing. I would do something like this

    MON
    cleans
    squats
    stiff deads
    abs

    Wed
    push press
    bench
    rows
    some sought of heavy bag lifting
    some sought of arm work if wanted
    #3
    Trick1986
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    RE: My Routine 2006/07/10 18:20:44 (permalink)
    You may have a point.

    Do you think if i moved my Max Effort Upper to Wednesday it would be too close to my Rep Upper Day?
    #4
    Trick1986
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    RE: My Routine 2006/07/11 19:21:44 (permalink)
    ??????
    #5
    Trick1986
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    RE: My Routine 2006/07/13 16:33:43 (permalink)
    Do you think if i moved my Max Effort Upper to Wednesday it would be too close to my Rep Upper Day?


    Bump

    Would like to know this.
    #6
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