hi all, my names dan,
ill give you a bit of back ground to help explain my story, not that there is much of one lol

i have always been a skinny lad at 6 ft, i played football as a kid untill i went up to secondary school where i was introduced to rugby, that was that football became boring and rugby was everything, i played for school for a few years till a coach from town came to ref a game and asked me to come along and train for town, so by the time i was 14 i was playing two matches a week and training 4 times on top of the matches.

i played second row all the way up to 16 when i finaly gave up due to injuries, i now havce a shoulder that will dislocate when ever i want it to a nose which i can move from side to side and i did end up with phsyatica (sorry for the poor spelling) due to a back injury...

i recovered from the back injury although every now and again in realy cold weather my left ;leg will go numb and went back to rugby at 18, i played for about a year again at second row because it is the only place i ever played, even though i was far too small to play in the pack.

i even took some abuse on and off the pitch from teams we would play against, but it got annoying to tell some one i played rugby which is a game i enjoy and feel proud when playing then explaining that im a second row player, every one does a double take and says yeah right.... and i dont blame them when you look at me, i managed to get away with it due to the fact i managed to develope the right technique over the years.
But peoples reactions got to me and in the end i stopped telling people i played rugby and i again had to give it up due to another long lasting shoulder injury.
i quit just before i turned 19.


i am now twenty and want to go back to rugby,
i have set my self a 6 month target to get fit enough and to build enough muscle to protect my shoulder and look the part on the field as well as perform better as a player, i no longer wish to play as a second row man but i am aiming for a flankers position, i have been training on my own for the last two weeks, doing alot of pushbiking and a small amount of running when i have time, the mrs bought me some weights for my birthday in march and i have also been doing a small session on the weights each day, the mrs says she can see a difference but i cant.
any ways, i have not long lost my job, also on my birthday so do not have the money to pay for gym membership, so i intend on using my bike running and the free weights i have at home to get fit enough and strong enough to play rugby.

i hope that was not to long and also that it made sence.

basicly i have been doing bicep curls, tricep curls... i thing thats what they are called, and while layed on the floor with my arms out to the side lift weights up till the touch and then down again.... again i dont know the name sorry.

i was wondering if any one could suggest some good websites to help me or suggest the best sort of foods i should be eating as i know i should sort some sort of diet out to match my training but i have no clue about what to eat or how much etc, also i know know how to do the above weights that i described are there any others a can do using the free weights i have at home?

i am very keen to go back and i enjoy excersise and have been enjoying the weights, this is something i realy want to have make a go of! so any help would be realy aprreiciated.

many thanks in advance hopefully that wasnt too long winded and makes sense,

cheers
dan.