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Old 02-24-2013, 04:01 AM   #1 (permalink)
mrdjmo
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Hi All,

Just a quick introduction.

I'm a rugby player mainly but enjoy strength and powerlifting training as it helps me a lot with playing rugby.

Currently using 5x5 training with bodybuilding accessories. (Ice Cream Fitness N00bie plan)

I'm 6ft 6inch around 240lbs and currently on a cut 13-14% body fat (Calipers)

I've been lifting seriously for about 6-7 months and seeing some good gains here for advice on my lifts.

My split goes as follows:

Monday - Gym
Tuesday - Rugby Training 1.5hrs Cardio and Contact
Wednesday - Gym
Thursday - Rugby Training - Team run through
Friday - Gym
Saturday - Game - 80minutes
Sunday rest

On weeks where I don't have rugby its the same as above but without the game on a Saturday.

Lifting is as follows:

Day A
Squat 5x5 155kg
Bench Press 5x5 100kg
Pendelay Rows 5x5 75kg

Shrugs - 130kg 3x8
Skullcrushers - 45kg 3x8
Incline Bicep Curls - 25kg 3x8
Reverse Curls - 45kg 2x10
Good Mornings - 30kg 2x10
Sit ups - 20kg 3x10

Day B
Squats 5x5 155kg
Deadlifts 150 1x5
Sitting Press 5x5 65kg (Can't do standing at my gym)

Pendelay Rows 5x5 -10% 65kg
CGBP 3x8 80kg
Dips Body Weight - 2x10
Eazy bar curls 3x8 40kg
Sit ups - 3x8 20kg

I rotate this every other week either aba or bab.

See you around
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Old 02-24-2013, 04:26 AM   #2 (permalink)
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Welcome aboard.
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Old 02-24-2013, 04:56 AM   #3 (permalink)
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welcome, looks like a good plan.
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Old 02-24-2013, 06:36 AM   #4 (permalink)
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Welcome to MAB! Solid looking training!
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Old 02-24-2013, 07:36 AM   #5 (permalink)
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Welcome! Looks like you are on track. Keep up the good work.
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Old 02-24-2013, 10:13 AM   #6 (permalink)
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Old 02-24-2013, 10:46 AM   #7 (permalink)
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Old 02-24-2013, 11:19 AM   #8 (permalink)
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Old 02-26-2013, 02:58 PM   #9 (permalink)
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Originally Posted by mrdjmo View Post
Hi All,

Just a quick introduction.

I'm a rugby player mainly but enjoy strength and powerlifting training as it helps me a lot with playing rugby.

Currently using 5x5 training with bodybuilding accessories. (Ice Cream Fitness N00bie plan)

I'm 6ft 6inch around 240lbs and currently on a cut 13-14% body fat (Calipers)

I've been lifting seriously for about 6-7 months and seeing some good gains here for advice on my lifts.



See you around
Hi
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