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ruga buga
05-13-2009, 10:23 AM
I started this log a year or two ago after recovering from a pretty serious back injury, not fully, but to a good extent, however a couple weeks into training I started it all up again so I got side-lined again for almost 2 years.

However, I am feeling good, and that I need to start getting back into things.

Without going into too much detail, after a new diagnosis, the last 3 discs in my back are totally defused, which means that basically my lower back is alot a major fault line and ready for explosion at any time.

I am bloody weak, always was, but now more-so than ever. Here goes. This is 2011, not 2009.

Guy

ruga buga
05-13-2009, 10:26 AM
1-A

Squat 5x5 (ramping)

final set: 65kgx8

Abs

This is basically SB's basic program, well it is.

Krol
05-13-2009, 11:48 AM
Good luck dude. I'm doing the SPBR also. :D

ruga buga
05-17-2009, 07:44 AM
1-B

Bench 4x10 (Static)

sets: 50kgx10

Barbell Row 5x5 (Ramping)

final set: 55kgx5

Bi's 2x10

TheBrent
05-17-2009, 01:57 PM
Mods have to move it.

Let me know if you want it moved and you can copy and paste these into it...

ktm_Wrench
05-17-2009, 02:29 PM
The strength will come back Ruga! Muscle Memory. Nice name (Guy) by the way. It's my middle name...

ruga buga
04-11-2011, 02:59 PM
1-C

Squat(Static)

sets: 50kgx10

Abs
Calves

ruga buga
04-11-2011, 03:01 PM
1-D

Bench 5x5 (Ramping)

final set: 60kgx5

Barbell Row 4x10 (Static)

sets: 50kgx10

Bi's 2x10

ruga buga
04-11-2011, 03:01 PM
2-A

Squat 5x5 (ramping)

final set: 70kgx5 +5kg -3 reps

Deadlift 4x10 (static)

sets: 60kgx10 (3 sets) +1 set

Abs

ruga buga
04-11-2011, 03:05 PM
2-B

Bench 4x10 (Static)

sets: 50kgx11 +1 rep

Barbell Row 5x5 (Ramping)

final set: 60kgx5 +5kg

cheesecake0
04-11-2011, 03:09 PM
good luck with the program! looks simple and effective

ruga buga
10-22-2011, 03:44 AM
Damn, as I was starting to train again I went and tore the knee meniscus (right side) and now another injury to add to the list. But oh well, upper body training only at the moment.

A run down of the last 6 weeks.

A-1:

Barbell Bench Press - 3x5x45kg
Incline DB Press - 4x8x12
Military Press - 3x10x20
Tricep Pushdown - 3x10x20

B-1:

BB Row - 3x5x45kg
T-Bar Row - 3x8x37.5
Lat Pulldown - 3x10x45
BB Curl - 3x10x20

A-2:

Barbell Bench Press - 3x7x45kg (+6 reps)
Incline DB Press - 4x10x12 (+8 reps)
Military Press - 3x11x20 (+3 reps)
Tricep Pushdown - 3x12x20 (+6 reps)

B-2:

BB Row - 3x7x45kg (+ 6 reps)
T-Bar Row - 3x10x37.5 (+6 reps)
Lat Pulldown - 3x8x52.5 (+7.5kg)
BB Curl - 3x10x20

A-3:

Barbell Bench Press - 3x5x50kg (+5 kg)
Incline DB Press - 4x8x14 (+2 kg)
Military Press - 3x12x20 (+3 reps)
Tricep Pushdown - 3x12x30 (+10 kg)

B-3:

BB Row - 3x5x50kg (+5 kg)
T-Bar Row - 3x12x37.5 (+6 reps)
Lat Pulldown - 3x11x52.5 (+9 reps)
BB Curl - 3x11x20 (+3 reps)

A-4:

Barbell Bench Press - 3x7x50kg (+6 reps)
Incline DB Press - 4x9x14 (+4 reps)
Military Press - 3x9x23 (+3 kg)
Tricep Pushdown - 3x15x30 (+9 reps)

B-4:

BB Row - 3x7x50kg (+6 reps)
T-Bar Row - 3x10x45 (+7.5 kg)
Lat Pulldown - 3x12x52.5 (+3 reps)
BB Curl - 3x12x20 (+3 reps)

A-5:

Barbell Bench Press - 3x8x50kg (+3 reps)
Incline DB Press - 4x8x15 (+1 kg)
Military Press - 3x10x23 (+3 reps)
Tricep Pushdown - 3x18x30 (+9 reps)

B-5:

BB Row - 3x5x55kg (+5 kg)
T-Bar Row - 3x10x52.5 (+7.5 kg)
Lat Pulldown - 3x8x60 (+7.5 kg)
BB Curl - 3x8x23 (+3 kg)

A-6:

Barbell Bench Press - 3x5x55kg (+5 kg)
Incline DB Press - 3x11x15 (Form has gone and need of change)
Military Press - 3x12x23 (+6 reps)
Tricep Pushdown(V-Bar) - 2x20x40 (need new exercise)

B-6:

BB Row - 3x7x55kg (+6 reps)
T-Bar Row - 3x12x52.5 (+6 reps)
Lat Pulldown - 2x15x52.5 (Rotation needed)
BB Curl - 3x8x23 (Crap form, rotation)
**** Deadlift - 2x10x50kg (Felt alright, knee a little stiff. Definitely no squatting yet)

ruga buga
10-22-2011, 03:49 AM
*** Next few weeks with possible changes, crit?

A:

barbell bench - 3x5
Hammer grip flat/incline - 3x8
BB military - 3x8-12
Assisted dip - 2x10 or Skullcrushers - 2x10

B:

Barbell Row - 3x5
T-Bar Row - 3x8-12
Assisted chins - 3x10
Db hammer - 3x10
Deadlift (light) - 2x10

ruga buga
10-24-2011, 08:32 AM
B-7:

BB Row - 3x7x56kg (+1 KG)
T-Bar Row - 3x8x60kg (+7.5 KG)
Assisted Chins - 3xBW-45kgx8
DB Curl SS//DB Hammer Curl - 2x8x8kg

Notes: Finally got some very ghetto chains to make 1kg and 2.5 kg jumps as the smallest jump at gym is 5kg. I was feeling way too fragile to attempt deads today. Started final school exams this morning. Eish!

*** BW down to 106.1kg from 115.0kg on 1 August. Working towards 90kg.

ruga buga
10-26-2011, 02:14 AM
A-7:

Barbell Bench Press - 3x5x56kg (+1 kg)
Hammer Incline DB Press - 3x10x13kg
Military Press - 3x8x25kg (+2 kg)
DB Tricep Extensions SS// Rope Pushdowns- 3x10x13kg // 1x20x25kg

Mlalahoi
10-26-2011, 05:21 AM
Bad luck with all the injuries! Do you have a trainer or have you considered having someone train you to try and deal with the injuries and figure out if there are any root issues that need to be addressed?

exmgtoo
10-26-2011, 12:43 PM
i have been training around injuries for years. its part of the game w play.

keep training my friend

ruga buga
10-27-2011, 01:55 AM
Bad luck with all the injuries! Do you have a trainer or have you considered having someone train you to try and deal with the injuries and figure out if there are any root issues that need to be addressed?

I would love to be able to afford a trainer, but unfortunately I cannot for the present time. However, the injuries do not stem from lifting.

I have my L-7 and L-6 totally non-existent and the L-5 did not fuse at all, so they are just birth defects. Recently, I tore the meniscus in my right knee and that was from a silly game of social touch rugby.

i have been training around injuries for years. its part of the game w play.

keep training my friend

yeah, definitely gonna give the injuries the boot and train as hard as I possibly can. Thanks for the support!

Mlalahoi
10-27-2011, 05:09 AM
I have my L-7 and L-6 totally non-existent and the L-5 did not fuse at all, so they are just birth defects. Recently, I tore the meniscus in my right knee and that was from a silly game of social touch rugby.

Understood。 Big props to you for training through this stuff and not letting it hold you down :0) Will be following your log!

ruga buga
10-27-2011, 10:21 AM
Understood。 Big props to you for training through this stuff and not letting it hold you down :0) Will be following your log!

Cheers man, I really appreciate the support. :rocker:

ruga buga
10-28-2011, 09:45 AM
B-8:

BB Row - 3x7x57.5kg (+1.5 KG)
T-Bar Row - 3x9x60kg (+3 reps)
Assisted Chins - 3xBW-45kgx5 (Way too enthusiastic last week)
DB Curl SS//DB Hammer Curl - 2x9x8kg (+2reps)
Deadlift - 2x60kgx10 (+10kg)

disciple X
10-28-2011, 10:21 AM
Keep smashing it!!!

Mlalahoi
10-28-2011, 11:16 AM
Going up everywhere..nice!

TomPudd AKA Wil
10-28-2011, 11:21 AM
Wow! We've got members from all over the world! I like the color coding of your log too, makes it easy on the reader.

Looks like you've been making some good progress, keep it up guy!

Any chance you made it to any of the world cup games last summer?

ruga buga
10-28-2011, 11:51 AM
Keep smashing it!!!

Cheers man!

Going up everywhere..nice!

Just trying to keep em going up each week! Cheers!

Wow! We've got members from all over the world! I like the color coding of your log too, makes it easy on the reader.

Looks like you've been making some good progress, keep it up guy!

Any chance you made it to any of the world cup games last summer?

Thanks man, appreciate the support.

Yeah man, watched the England Vs Slovenia game in PE and Netherlands Vs Japan in Durban. My first football games. :jump:

ruga buga
10-31-2011, 11:17 AM
A-8:

Barbell Bench Press - 3x5x57.5kg (+1.5 kg)
Hammer Incline DB Press - 3x10x14kg (+1 kg)
Military Press - 3x8x27.5kg (+2.5 kg)
DB Tricep Extensions - 3x11x13kg (+3 reps)
Rope Pushdowns - 1x20x25kg

Notes: Felt solid all round, probably hit 60kg for bench sets next session.

*** BW down another kg to 105.3kg this morning. Getting about 250g protein, 90-100g fats and 60g carbs PWO or with breakfast each day. +- 2250 cals. Diet is a bit hit and miss with final exams on at the moment, just getting food down when I can.

Mlalahoi
10-31-2011, 10:32 PM
Congratulations on the weightloss, looks like you'll hit your goal for December :0)

Shinjin
11-01-2011, 02:33 AM
You're moving up across the board, haha that's the dream right there! Nice work, man!

ruga buga
11-01-2011, 09:09 AM
Congratulations on the weightloss, looks like you'll hit your goal for December :0)

Yeah, i certainly hope so. Just gotta keep it going now. Cheers.

You're moving up across the board, haha that's the dream right there! Nice work, man!

hahaha. Cheers man, thanks for stopping in.

ruga buga
11-01-2011, 09:14 AM
B-9:

BB Row - 3x5x60kg (+2.5 KG)
T-Bar Row - 3x10x60kg (+3 reps)
Assisted Chins - 3xBW-45kgx5,6,6 (+2 reps)
Deadlift - 60kgx10, 70kgx8, 80kgx5, 90kgx3, 100kgx5 (5RM)

Notes: Rows were damn hard but there was a big jump in weight from last week so it was expected. Tried to find a 5rm for deads, and got it pretty close, probably could have got another 1, maybe 2 but it was good enough. gasping for air and feeling the pain of the deads right now.

ruga buga
11-03-2011, 03:01 AM
A-9:

Barbell Bench Press - 3x5x58.5kg (+1 kg)
Hammer Incline DB Press - 3x11x14kg (+3 reps)
Military Press - 3x10x28.5kg (+1.5 kg; +6 reps)
DB Tricep Extensions - 3x11x14kg (+1 kg)
Rope Pushdowns - 2x20x25kg

Notes: Keeping the 60kg bench till next session, I would rather get there slowly and continue to progress.

Shinjin
11-03-2011, 11:05 PM
Nice attitude. +6 reps is no joke, either.

ruga buga
11-04-2011, 07:45 AM
B-10:

BB Row - 3x5,5,8x61kg (+1 KG)
T-Bar Row - 2x10x60kg *Form broke down last week too, changing out next week.
Assisted Chins - 3xBW-45kgx6,7,7 (+2 reps)
DB One-Arm Rows - 2x25x13kg
Abs

Nice attitude. +6 reps is no joke, either.

Cheers man! :D The last couple were tough!!!!

ruga buga
11-07-2011, 09:15 AM
A-10:

Barbell Bench Press - 3x5x60kg (+1.5 kg)
Hammer Incline DB Press - 3x11x14kg
Military Press - 3x8x30kg (+1.5 kg)
DB Tricep Extensions - 3x12x14kg (+3 reps)
Rope Pushdowns - 2x20x30kg

Notes: DB Hammer just doesnt seem to agree with my shoulders, gonna youtube vids to check form, otherwise an early switch. Bench went up nice and easy.

ruga buga
11-10-2011, 05:13 AM
B-11:

BB Row - 3x5,5,8x62.5kg (+1.5 KG)
Assisted Chins - 3xBW-45kgx7,7,4 *Extremely shitty.
DB One-Arm Rows - 3x15x19kg

Notes: Not a great day, was sick and feeling crappy the night before and all just came back soon as I got into gym.

ruga buga
11-10-2011, 09:19 AM
C-11:

Box Squat - 10x3x40kg
Deadlift - 3x3x80kg

Notes: New day I am, adding to the rotation, maybe with some abs and pullthroughs. Deads felt heavy, not completely focused this week. Exam stress! Positive, first day squatting since knee meniscus tear and it feels good so far.

ruga buga
11-13-2011, 01:17 AM
A-11:

Barbell Bench Press - 3x5x61kg (+1 kg)
Hammer Incline DB Press - 2x11x14kg
Military Press - 3x8x31kg (+1 kg)
DB Tricep Extensions - 3x15x14kg (+9 reps)
Rope Pushdowns - 2x20x30kg
Abs

Mlalahoi
11-13-2011, 03:47 AM
Pressing over 2 plates for reps now...nice progress ruga!

ruga buga
11-19-2011, 02:23 AM
B-12:

BB Row - 3x5x63.5kg (+1 KG)
DB One-Arm Rows - 3x17x19kg (+6 reps)
Inverted Rows - 5x5xBW
WG Pulldowns - 2x15x45kg
Bi's

C-12:

Box Squat - 5x3x42.5kg, 5x3x45kg
Deadlift - 3x10x62x5kg

A-12:

Barbell Bench Press - 3x5x62.5kg (+1.5 kg)
DB Press - 3x12x14kg
Military Press - 3x7,7,4x32.5kg (+1.5 kg) *Last couple were with a push so not counting them.
DB Tricep Extensions - 3x12x15kg (+1 kg)
Rope Pushdowns - 2x20x30kg
Abs

Pressing over 2 plates for reps now...nice progress ruga!

Cheers man. A smallmilestone, but a great feeling. :D

ruga buga
11-20-2011, 11:54 AM
B-13:

BB Row - 3x5,5,9x65kg (+1.5 KG)
DB One-Arm Rows - 3x20x19kg (+3 reps)
Inverted Rows - 5x5xBW
WG Pulldowns - 2x17x45kg (+4 reps)

Notes: The next two months are gonna be a bit funky with holidays and pre-varisty preparations so training could be very sporadic. Gonna change things up a little bit for the next two months then thinking about hiting 5/3/1 once all is settled in the new year.

Mlalahoi
11-20-2011, 09:08 PM
I'll pass on EX's advice to me regarding holidays/travel. You can let the diet go but try to get in as many workouts as you can ;0)

ruga buga
11-25-2011, 02:50 AM
okay well the next few weeks as said have the possibility of being quite hairy, so holiday gym in any available gym is now in effect.

Holiday Gym #1:

Incline DB Press - 3x5x17kg's
BB Military Press - 3x5,5,7x30kg
Accessory stuff.

I'll pass on EX's advice to me regarding holidays/travel. You can let the diet go but try to get in as many workouts as you can ;0)

Cheers man, definitely gonna be the plan, but keeping the diet as strict as physically possible.

ruga buga
11-25-2011, 12:13 PM
Holiday Gym #2

Wide-Grip Assisted Chins - 10x3xBW-37.5kg
Wide-Grip Pulldowns - 5x10x45kg
BB underhand Row - 3x10x40kg
Ab Circuit/Knee Rehab x 3
1. Sit-ups
2. Leg Raises
3. Back Bridge
4. Core Bridge
5. Glute Raises
6. Knee Flexion

Mlalahoi
11-25-2011, 08:40 PM
Nice sessions, looks like you are staying on track!

tnt85
12-01-2011, 05:38 PM
Keep lifting. You will reach your goal !!!