Watsup!

[H_TOwN]

Gidday!

Just joined the site, I am from Hamilton and have been weight training on and off for the last 6 years. Recently have just started training again after being sidelined from a broken collar bone due to a rugby injury. There seemed to be some residual scar tissue/infllammation that stuck around for years after actual injury in my left pec/shoulder region. After years of physio I think I finally got over the pscyhological barrier of returning to some hard training.

What I would like to confirm with you guys is if I am going the right way about it. Just briefly I am 6ft3, 103kg, looking to pack on some quality muscle and size for next years Rugby Season. Would like to hugely increase my bench, squat and deadlift and also be able to perform a good number of wide grip pull ups unaided (currently cant do any) .For about a month now I have been doing a body split routine with 4 sets of 10, 10, 8, 6-8 for each exercise.

Shoulders/Tri's (Day 1)

Shoulder Press supersetted with Front Raises

Standing side raises supersetted with dumbell front raises on an incline bench

Shrugs supersetted with Seated barbell raise

Skullcrusher supersetted with lying dumbell tricep extensions

Dips supersetted with seated tricep press

Drop set of Tricep cable pushdowns

Chest/Bi's - (Day 2)

Flat Bench

Incline Bench

Dumbell Bench

Pec Dec

Standing dumbell curl superset with concentration curls

Standing cable bicep curl supersetted with hammer curls

Cable Curl Dropset

Back/Legs (Day 3)

Squats

Deadlifts

Leg extensions superset with hamstring curl machine

Swiss ball squats

Bench pull

Seated row superset with Lat Pull Downs

One Arm Row

Lower back raises

Some of these exercises tend to flame my shoulder up a bit but not to the point of too much pain.

As far as supplement usage goes I am using Gaspari Size On once a day and Protein as needed (usually daily). I am also training in cardio a minimum of 3 times a week. Diet is not too bad but tend to be a bit undisciplined during some weekends. I have always had a layer of fat around my stomach region which will not dissapear (I really mean that, I am an ex rower and was down to 85kg at one point with a layer of fat) although its not noticeable with clothes on its a real killer considering how hard I work!

If you have read this far I appreciate it, I can hear you all saying that I am probably going a bit hard. I understand that but I also love weight training and really want to see some solid results.

Have already got a heap of interesting info off these forums.

Cheers ay!

Az.

[Loochi]

Physiques / Uni gym !! Yeaaa buddaaayyy. Where do you train at mate?

[drizzt]

As far as supplement usage goes I am using Gaspari Size On once a day and Protein as needed (usually daily). I am also training in cardio a minimum of 3 times a week. Diet is not too bad but tend to be a bit undisciplined during some weekends. I have always had a layer of fat around my stomach region which will not dissapear (I really mean that, I am an ex rower and was down to 85kg at one point with a layer of fat) although its not noticeable with clothes on its a real killer considering how hard I work!

Hey mate, welcome Let us know what your diet is like? Sounds similar to how I was with my stomach; I believed my diet was sweet, trained really hard but never really got abs

Until I had my diet checked over and found that it wasn't so good :oops: I then got a pretty decent set when I dieted down last year. Not saying this is necessarily the case with you, just that we may be able to lend a hand

What position do you play? With your size, I'd assume flanker/8/lock?

I train for Rugby as well (flanker), and am squatting 3x per week (well, was before I injured myself :roll:) Honestly, I believe it's the best move I made in my weight training not just for Rugby purposes, but it helped my core immensely. IMO Squats and Power Cleans are two of the better exercises you can do for Rugby, with the additional compounds (bench, deads, pullups etc) certainly serving a purpose.

edit - I had a few bookmarks of good rugby-related threads from the Bodybuilding.com forums, but can't seem to find them at the mo. In the meantime, have a read through this one, and I'll have a dig around for more. Just to give you an idea of the type of Rugby/sports specific training that is out there

[Yeah-Buddy]

Post your exact diet mate, its always food when it comes to getting rid of bodyfat. Most people do tend to think their diet is pretty spot on until they write it all down and have it checked over.. usually not quite as flash as we lead ourselves to believe.

[H_TOwN]

Hey fallas,

Thanks for the welcome.

Watch my diet pretty carefully and try to keep it pretty consistent however I prob dont eat a large enough range of veges.

Breakfast usually consists of Oats and Yoghurt or scrambled eggs if I have the time.

Lunch - Like to eat soup, chicken wraps with lettuce/tomato, some sort of rice/pasta salad or some type of lean meat.

Dinner - Chicken, Fish, Pasta Salad or some other type of salad. Red meat maybe once a week.

In between - raw nuts, creamed rice, protein, and as I said the Size On directly after workouts.

But come Friday night I have to admit to sinking a few cold ones (5max) and maybe treating myself to a few unwholesome snacks during the weekends. To be honest I go overboard quite a bit come sat/sun.

I hear about these 'Mass Builder' exercises that probably are the ones you mentioned Drizzt eg Squat, Deadlift, Bench, Pull Up which I think I probably neglect. Like you said I probably should be placing a bit more emphasis on these given my position at Lock.

Are they called Mass Gainer/Builder exercises for a reason?

Cheers for the help bros

[Yeah-Buddy]

Those exercises ... squat, deadlifts, bench, Rows etc are exercises which will give you the most bang for your bunk - best way to explain it. Your workouts should always be focused around compound movements as they work multiple muscles at once. Exercises like laterals etc arnt going to get you overall bigger/stronger because they focus only on one small area of the body (isolation exercise).

In terms of you diet looking just at your food without knowing exact meal timing and quantities and what you might add the meals (sauces etc) then I would say it is definately to do with your weekend festivities.