Rucking the gym

[rugger21]

Well I have been here for a few weeks now so I guess its time to start my journey. so here is a bit of info I'm 6'3 and currently 260 lbs , I spent from september to january with torn cartilage in my knee during which time I put 30 lbs as I was hardly able to walk let alone train. Anyway I have spent the last 3 months trying to gain back what I lost and lose what I gained. I was taking Pak for 2 months and tried Test with it for 1 of them. It was the first time using Animal products but certainly won't be the last. I went to buy more today but every supplement store here in town were out of m-stak, stak and test. So I figured what better a time to start to get fit again for rugby season so I picked up some cuts and hit the treadmill.

During this cycle I will be lifting as normal but will be stepping up the cardio on lifting days a little and killing it on rest days. I am hoping to maintain most of my strength during this time but it will be very difficult if at all possible so I will be happy with minot loses.

Cardio on training days will consist of Intervals on the treadmill Walk(3.5) 1 min then run/sprint(7.5-8.5) for 2mins with a total time of 30 mins

On non-training days will be similar but first 20 mins on the bike then hit the treadmill Light jog(5.0) then run/sprint(7.5-8.5) for 20-30 mins

I will be doing a 5 day split

day 1
legs
Day 2
chest
Day 3
Cardio
Day 4
Shoulders
Day 5
Back
Day 6
arms
Day 7
Cardio

Diet will be my biggest issue as I love to eat, but I have been able to keep it pretty clean for the last 3 months and managed to lose almost 20lbs without doing cardio and solely lifting.

[C.Coronato]

Lookin good man, and good to see your back on your feet and getting back into the game for sure.

[rugger21]

Well trained back today. Started with 20 minutes on the bike then on to my lifts.

Deads Pull ups(assisted)
two warm up sets at 225 WG CG
315 x 10 6 (70) 6(70) 365 x 6 4(70) 6(70)
405 x 3
425 x 1
435 x 1 New PB

Kneeling Pulldowns

WG Under hand close grip
80x10 80x8
90x7 90x5
100x4 100x3

seated rows Face pulls
180x10 47.5kg X10
200x7 57.5x6
220x6 67.5x5

Lightened up on the cardio as I have a basketball game tonight. All in all happy with the workout back is still pumped and pleased with setting another PB

[rugger21]

Hit legs yesterday, gotta love falling into the bath tub while trying to sit on the toilet.

Ran for 20 mins on the treadmill for as a warmup

Leg extensions / leg Press
100x20 4ppsx20
100x20 4ppsx20
100x17 4ppsx16
100x16 4ppsx13



Squats / jump Squats
225x10 75x10
225x8 75x10
225x5 75x10
185x8 75x10


Stiff legged Dealifts / Lying leg curls
185x12 135x15
185x12 135x15
225x9 135x12
225x8 135x11

[rugger21]

Chest yesterday

gym was full, and I mean full of people who spend 2 and 1/2 hours in the gym and spend 30 minutes lifting and the rest standng up talking and trying to look pretty. Fuck I hate that, shut up this isn't a social event and if you aren't gonna use that bench get off of it so I can.

Incline DB's
45's x 15
65's x 12
75's x 9
85's x8
95's x 5

Flat bench
205 x 8
225 x 6
245 x 1
255 x 1
205 x 6
205x 5

Incline Flys
35 x 10
40 x 10
50 x 7

Incline hammer Strength (alternating)
70 x 10 per arm x 3 sets

Treadmill for 20 mins for intervals

[rugger21]

Trained back today. New personal best today with deadlifts

Deads
135 x 10
225x 10
315x 6
365x 4
405x 1
425x 1
445x 1
315x 8
225x 8
135x 50
135x 15
135x10


1 arm db rows
75x10
75x9
75x7

seated row all reps very strict with a 2 sec hold
150x10
180 x 9
200 x 6


Hammer smith pull down alternating
70 x 10
70 x 10
70 x 8

finished off with 20 mins on the treadmill

[rugger21]

Cardio and squats were the order of the day today.

Ran for 10 mins on the treadmill as a warmup

Squats
135 x 12
225 x 8
255 x 6
275 x 6
295x 4
315 x 3
225 x 6
225 x 6
135 x 10


jump squats
95 x 10
95 x 10
95 x 10

Finished off with 20 mins of intervals on the treadmill. Jumped on the scales today and have lost 6 pounds since starting Cuts last week and so far have not lost any strength.

[rugger21]

Ordered M-Stak and PM today. Will have them within the next 2 weeks


Shoulders

DB Press 40 x12
55x8
70 x 10
80 x 6
90 x 3
70 x 6
70 x 6

Upright rows
60 x 15
80 x 10
90 x 10
100 x 7
110 x 5

Side lateral raises
25 x 12
30 x 8
30 x 8
30 x 8
20 x 15
20 x 12

Hammer Srength Should press
60 x 15 alternating
80 x 10 alternating
90 x 7 alternating

Finished off with 20 mins of intervals on treadmill for 2.23 miles

[rugger21]

Took the weekend off as it was my birthday and was savagely drunk saturday night. Hit legs today.

Warmed up with 10 mins on the bike

Leg extensions
105 x 20 for 4 sets

Leg press
4 pps x 20 for 4 sets

Squats
185 x 10
185 x 14
185 x 10
185 x 9
I know the 14 reps came out of nowhere not really sure why

Leg curls
100 x 18
100 x 15
100 x 15
100 x 12

SLDL
135 x 12
135 x 10
135 x 10
135 x 10

[rugger21]

Chest day today. worked the late shift last night, got off at 7am and was up again at 12(booooo). kinda tired at the gym was hard to stay motivated but still managed to do alright and even got cardio in today.

Flat BB Press
135 x 10
185 x 6
225 x 7
235 x 4
245 x 2
265 x 1
285 x 0 ( lift was assisted through my sticking point)
225 x 5
225 x 5

Incline BB Press(first time using the BB for these in well over a year)
135 x 10
185 x 5
205 x 2
225 x 1 + 2 spotted negatives
135 x 10

Flat Fly's
35 x 10
40 x 8
60 x 7 Negative fly to db press up

Incline Fly's (deep and slow negatives)
30 x 12
30 x 10
30 x 10

Push ups
standard x 10
boshu ball x 10
boshu ball x 10

1.44 miles in 12 mins on treadmill(day after legs, pretty happy) then intervals for 8 mins for 20 mins total

[rugger21]

Arms day today

Warmed up with a light jog on the treadmill for 20 mins

BB Curl
45 x 12
65x 12
85 x 10
95 x 9

Alternating Db Curls( no rest between sets)
40 x 6 per arm
35 x 6
30 x 6
25 x6
20 x 6
15 x 6
10 x 6 thought my arms were going to explode,

same as above
30x 6
25 x 6
20 x 6
15 x 6
10 x 6
5 x 6
These killed my arms. really concentrated on the squeeze in the bicep and grip
forearms were shot

Close grip preacher curl ( 1 rep =1-1/4 reps)
35 x 12
55 x 10
65 x 9


Close grip bench
135 x 10
155 x 8
175 x 7

Decline nose breakers
45 x 15
55 x 10
65 x 9

Over head cable extensions
52.5 x 15
62.5 x 12
72.5 x 9

Pushdowns
37.5-32.5-27.5-22.5-17.5-12.5x 15 per weight and perform this for 3 sets

arms were pretty much dead had a wicked pump. Playing squash in the a.m. which should be interesting as my chest is super sore and arms should be as well by the morning. swinging the raquet should be fun.

[rugger21]

Slept like shit last night tossed and turned all night. Woke up to a stiff lower back. played squash for an hour then jumped in the hot tub which helped loosen it a fair bit. Hit the gym around 2:30pm

Deads: 135 x 10,225 x 10, 315 x 5, 365 x 2, 405 x 1, 435 x 1, 450 x 1

Bent over barbell rows: 95 x 15, 135 x 10, 155 x 10, 185 x 6, 135 x 10

Pull ups: -115 x 6 for 3 sets

pulldowns: 90 x 20, 100 x 17, 110 x 12

Seated rows: 120 x 12, 150 x 10, 180 x 9

All reps after deads were strict with slow negatives and explosive pulls with a hold and squeeze. Upper back is a weak point for me as well so I have been trying to work on good form with good muscle contractions. Other than my back being very stiff right now it was all and all a good day

[rugger21]

Nothing fun or interesting to report today, just cardio.

Ran 1.5 miles in 12mins as it is the standard for the ERT at work. then ran another 1.5 miles in 17 mins. After all this lovely running I hit the sauna for 15 mins just to keep the sweat going , just bacause you know you worked your ass off when you walk past someone in the gym and see the the look in thiers eyes that says GOD DAMN he is a sweaty bastard.. LOL

[Vaze_06]

nice numbers dude.. keep it up

[rugger21]

Well felt pretty good today. Worked night shift last night and only slept 5 hours. Took my first pack of PM today and have to say I slept pretty solid. Managed to pull off a decent work out and have a good run afterwards. True test will be tomorrow as I am working until 7am again and will hit legs when I get up. Anyway hit Shoulders today.

Seated BB Press:95 x 12, 135 x 10, 165 x 8, 195 x 3, 205 x 2, 135 x 10

Side laterals: 25 x 12, 30 x 10, 35 x 7, 20 x 10( 2 sec hold and squeeze)

Upright cable rows:52.5 x 10, 62.5 x 10, 72.5 x 8, 77.5 x 4

Smithmachine rear shrugs: 1pps x 20, 2pps x 12, 2pps x 12, 1pps x 20

Seratus Shrugs: full BW x 12 for 3 sets.

As well as starting PM today I also started M-Stak to go along with Cuts. looking forward to what results this current stack will yield.

[franklinX]

good looking numbers bro. I hear you on that work sched. shit is rough.

[rugger21]

Just makes it so hard to eat properly, get proper sleep and manage to hit the gym. Always have to sacrifice one of the 3.

[rugger21]

Anyway didn't get legs in yesterday as the flu decided to kick my ass saturday night at work so I decided a day of rest would be better for me. Still feeling like crap but managed to hit the gym. Only slept about 5 hrs each day after work but still feel pretty refreshed despite the flu so I guess PM is working so far.

Chest
Flat BB Bench press; 135x 12, 185 x 8, 225 x 6, 245 x 4, 265 x 1, 280 x 0, 245 x 2, 225 x 4, finished with some forced negatives with 135 for 6 reps. was the first time I tried these so we went light on them today, next week will be a heavier weight.

incline db press:60 x 10, 70 x 8, 80 x 6, 85 x 4 ,90 x 3, 60 x 10

incline Fly's: 30 x 10 for 3 sets

Front UH cable raises: 12.5 x 15, 17.5 x 12, 22.5 x 10

Hope i kick this bug soon as its already taking its toll, joints are weak, cough sucks cock, and my sinuses are stuffed like a thanksgiving turkey. have a couples days off work now so hopefully that coupled a couple of good sweats in the sauna will do the trick. On a lighter note I weighed in today at 252lbs. When I started back in January I was about 278-279, so i have lost about 26 lbs and still managed to see gains in the gym. Pretty happy with that

[rugger21]

well flu is still kicing my ass. trying to sweat it out though. Played squash for an hour this morning 8 am, then jumped in the hot tub for about 20 mins to loosen up then a few laps in the pool . Hit the gym around 11 for legs

10 mins warmup on bike

leg extensions: 115 x 20 for 4 sets

leg press: 4pps x 20 for 4 sets

Squats: 185 x 10 for 4 sets

Normally do Lunges, Jump Squats, SLDL and Leg Curls if I have the energy but I was completely spent after this from both the flu and the mornings activities. So I will hit hamstrings one day this week with another body part

[rugger21]

Well flu is still kicking around in the old sinuses making it difficult to breath so no cardio for me today just arms.

Barbell Curl; 45 x 15, 65 x 12, 90 x 8 , 90 x 8, 90 x 6

Alternating DB Curls: 35-30-25-20-15-10 x 6 of each immediately after each other
30-25-20-15-10-5 x 6 same as above

Preacher Curl Machine; 80 x 12, 95 x 10, 110 x8

Dips: BW x 10, BW x 10, +25 x 6

Overhead Extensions, 52.5 x 15, 72.5 x 15, 82.5 x 12, 97.5 x 8

Pushdowns:42.5-37.5-32.5-27.5-22.5-17.5 x 12 of each in succession and did 2 sets of this

1 arm underhand pulldowns:12.5 x 8, 12.5 x 12, 17.5 x 8

Wish I could kick this bug I have its starting to become an annoyance

[rugger21]

Well I have been half assing it since I last posted and only made it to the gym twice. Was busy at work and still trying to kick the flu.

Sat april 24 Shoulders

BB Press: 135 x 12, 165 x 7, 165 x 6 + 1, 165 x 5 +2, 135 x 9

Side Laterals: 30 x 10, 30 x 10, 30 x 10, 20 x 10( 2 sec hold at top)

upright rows: 67.5 x 10, 72.5 x7, 77.5 x 6

Smith machine shrugs: 1pps x 20, 1 pps x 20, 1pps x 20

Hammer Strenght Machine Press(alternating): 80 x 12, 90 x 10, 100 x 8

Hamstrings

SLDL: 135 x 15 for 4 sets

Leg curls: 110 x 15 for 4 sets

Treadmill: 1.5 miles in 12:14, then 1 mile in 12 mins

[rugger21]

Ran for the first time outside for the year today. not sure on the distance but I ran for about 35 mins on my lunch break. then hit the gym around 4

Chest

Flat bench BB press: 135 x 15, 185 x 6, 205 x 6, 225 x 7, 225 x 6, 225 x 5

Flat DB Press: 65 x 10, 70 x 9, 75 x 7

DB nose breakers: 15 x 10 for 3 sets

Decline DB Press 65 x 10 for 3 sets

Skull Crushers: 65 x 8, 85 x 5 + 3FR, 65 x 6

Incline Db Press: 65 x 10, 75 x 9, 80 x 7 +2 FR

1 arm pushdowns: 22.5 x 8 for 3 sets

X body from DB lifts: 15 x 10 for 3 sets

Trained with a new partner today hence the different exercises. I was completely spent after this workout. Gonna try to train with him a bit more just to shock the system a bit. Should be fun

[rugger21]

Tuesday was back and biceps
Started with treadmill, ran 2 miles in 19:45

Deads: 135 x 10, 225 x 10, 315 x 4, 365 x 6, 405 x 3, 405 x 1

Assisted pull ups: -100 x 10, -85 x 7, -70 x 6

BB curls(Isolated, straight up and down chest): 65 x 12, 75 x 6, 75 x 5, 75 x 4+2

DB rows: 65 x 8, 75 x 7, 85 x 6

Standing T curls( arms held at should height straight out then curled into shoulders) 25 x 10, 30 x 9, 30 x 7

Seated alt curls with reverse grip negative: 25 x 10 for 3 sets

Close grip pull downs: 120 x 10, 160 x 6 + 120 x 5, 180 x 4 +140 x 6 + 100 x 6 + 60 x 12

[rugger21]

Hit the treadmill up again today to warm up for quads

Ran 2 miles in 19:21 improvement from yesterday( maybe because I had some steam to blow off tonight)

Leg extensions: 115 x 20 for 4 sets

Leg press: 4 pps + 1 10lb ps X 20 for 4 sets

Squats: 155 x 12 for 3 sets then 155 x 8

Would have done hamstrings as well but I was late getting to the gym and they were closing just as I was finishing squats, so I will hit them tomorrow with shoulders

[rugger21]

Well had a pretty good workout today, life threw a few curve balls at me the last couple of days so I was ready to take on the weights today.

Treadmill: 19 mins to run 2.1 miles

DB press: 45 x 12, 65 x 10, 75 x 8, 75 x 8, 75 x 7

Side Laterals: 30 x 10 for 3 sets, 20 x 10 for 2 sets

Upright Rows(EZ curl bar): 85 x 10 for 3 sets

Rear shrugs( smith Machine): 1 pps x 20 for 3 sets

Standing calf raises( smith Machine) 1p+35ps x 15 for 3 sets

[rugger21]

Well just to change things up for a while and maybe boost some of my main lifts I have to decided to try out Bill Starr's 5 x 5 workout. And as rugby season is starting early this year this workout will work well with my rugby schedule. Summer time is always a tough time for me to get to the gym as we practice 2 x a week and play once sometimes twice a week and throw work in on top of that. But we do a have a gym at work that basically has some cardio equipment a bench, squat rack an ancient smith machine and some dumb bells. So this program will allow me to hit the gym on my lunch breaks and complete all the exercises required of this workout. So bring it on.

Treadmill 2.31 miles in 20 mins

Squats: 135 x 5, 165 x 5, 200 x 5, 230 x 5, 265 x 5

Bench; 115 x 5, 135 x 5, 165 x 5, 190 x 5, 225 x 5

Bent over Row: 75 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5

Clean and Press: 65 x 5, 80 x 5, 100 x 5, 115 x 5, 135 x 5

4 sets of decline sit ups with 4 kg ball
2 sets of back extensions with 25 lbs plate

finished off with another 10 mins on treadmill for a distance of 1 mile.

[rugger21]

Squats 135 x 5, 165 x 5, 200 x 5, 200 x 5

Incline bench:115 x 5, 135 x 5, 155 x 5 , 175 x 5

Deadlifts: 225 x 5, 270 x 5, 315 x 5, 365 x 5

Clean to press: 80 x 5, 90 x 5, 110 x 5, 125 x 5

Swiss ball crunches: 3 sets of 20

Trained on my lunch break today. Was a pretty good workout. Hitting the squash court after work at 730 pm

[rugger21]

Fridays workout

Squats:135 x 5 165 x 5, 200 x 5, 230x 5, 270 x 4, 200 x 8

Bench: 115 x 5, 135 x 5, 165 x 5, 195 x 5 230 x 4, 165 x 8

Row: 75 x 5, 95 x 5 115 x 5, 135 x 5, 160 x 4, 115 x 8

Clean and Press: 65 x 5, 80 x 5, 95 x 5, 115 x5, 140 x 3, 95 x 8

3 sets of puhdowns for 6 reps a set
3 sets of barbell Curls 8 reps a set
3 sets of over head cable extension 8 reps a set

[rugger21]

Well I had to work the last 5 days straight and still have to night shifts to go. So far this workout had been fitting in quite nicely to my work schedule. Despite the have worked 5 days straight @ 12 hours a shift I felt quite rested today, perhaps the PM is doing its job. Hit the gym @ 1:30 pm.

Squats: 140 x 5, 170 x 5, 205 x 5, 240 x 5, 270 x 5

Bench Press: 120 x 5, 140 x 5, 170 x 5, 205 x 5, 230 x 5

Row: 85 x 5, 100 x 5, 120 x 5, 140 x 5, 160 x 5

Clean + Press: 70 x 5, 80 x 5, 100 x 5, 115 x 5, 140 x 5

Hyper Extensions:2 sets of 10 with a 35 lb plate

Declince sit ups:4 sets of 10 with a 5 kg ball

DB Curls:3 drop sets of 6 reps per arm with each weight. 35-30-25-20-15-10-5

Standing Calf raises: 3 sets of 10 with 200 lb

[rugger21]

Wednesday

Squats: 135 x 5, 170 x 5, 205 x 5 205 x 5

Incline Bench: 120 x 5, 135 x 5, 160 x 5, 180 x 5

Dead Lifts: 230 x 5, 275 x 5, 320 x 5, 365 x 5

Clean and Press: 85 x 5, 100 x 5, 115 x 5, 130 x 5

3 sets of 10 incline situps with 5 kg ball

[rugger21]

well Haven't been around for a few days so might as well update the journey for that last few workouts.

Friday
Squats:140 x5,170 x 5, 205 x 5,240 x 5, 280 x 5, 205 x 8

Bench: 120 x 5, 145 x 5, 175 x 5, 205 x 5, 235 x 3, 175 x 8

Row:80 x 5, 100 x 5, 120 x 5, 140 x 5, 165 x 5, 165 x 3, 120 x 8
\
Clean + press: 70 x 5, 90 x 5, 105 x 5, 125 x 5, 145 x 3, 105 x 5

sets of weighted dips witha 25lb plate x7
3 sets of bb curls, 80 lbs x 8
3 sets of Over head extensions( cable) rack x 7
Alt. DB curls (6 reps per weight) 35-30-25-20-15-10-5

Monday

Squat:140 x 5, 175 x 5, 210 x 5, 245 x 5, 280 x 5

Bench:120 x 5, 145 x 5, 175 x 5, 205 x 5, 235 x 5

Row: 80 x5, 100 x 5, 120 x 5, 140 x 5 160 x 5

Clean +Press: 75 x 5,90 x 5, 110 x 5, 130 x 5, 145 x 5

2 sets of hyper extension with a 35 plate for 10 reps

4 sets of weighted situps with 5 kg ball for 10 reps

Tuesday
Rugby Practice full hour of cardio and tackling and rucking. Rather exhausting work.

Wednesday

Squats: 140 x 5, 175 x 5, 210 x 5, 210 ,x 5

Incline Press: 135x 5, 140 x 5, 165 x 5, 185 x 5

Deadlifts:235 x 5, 280 x 5, 330 x 5, 375 x 5
Clean + Press: 90 x 5 110 x 5, 120 x 5, 145 x 5

Later in the evening I played a full game of rugby(80 mins). Needless to say i was completely trashed after the game as I did squats and deads earlier in the day

Thursday
62 mins on the treadmill for 6 miles

[rugger21]

Sunday week 3

Squats: 140 x 5, 175 x 5, 210 x 5, 245 x 5, 285 x 3, 210 x 8

Bench: 125 x 5, 150 x 5, 185 x 5, 210 x 5, 240 x 3, 180 x 8

Row: 85 x 5, 105 x 5, 125 x 5, 145 x 5, 170 x 3, 125 x 8

Clean and Press:75 x 5, 95 x 5, 110 x 5, 130 x 5, 150 x 3, 110 x 8

3 sets of 8 BW dips
3 set of 8 barbell curls 80 lbs

30 mins on treadmill for 3 miles

Monday

42 mins on treadmill for 4.3 miles

[rugger21]

Tuesday

Squats: 140 x5, 175 x 5, 210 x 5, 245 x 5, 285 x 5

Bench: 135 x 5, 155 x 5, 185 x 5, 210 x 5, 240 x 5

Row:85 x 5, 105 x 5, 125 x 5, 145 x 5, 170 x 5

Clean and press: 75 x 5, 95 x 5, 110 x 5, 130 x 5 150 x 5

decline situps: 3 sets of 10 with 25lb plate

[rugger21]

thursday week 4

Squats: 140 x 5, 175 x 5, 215 x 5, 215 x 5

Incline:120x 5, 145 x 5, 170 x 5, 190 x 5

Deads: 240 x 5, 290 x 5, 335 x 5, 385 x 5

Clean + Press: 95 x 5, 115 x 5, 130 x 5, 150 x 5

3 sets of decline sit up with a 25lb plate

Friday week 4


Squats: 145 x 5, 180 x5, 215 x 5, 250 x 5, 290 x 3, 215 x8

Bench: 140 x 5, 160 x 5, 190 x 5, 215 x 5, 245 x 3, 190 x 8

Row: 95 x 5, 115 x 5, 135 x 5, 150 x 5, 175 x 3, 135 x 8

Clean + Press: 80 x 5, 100 x 5, 115 x 5, 135 x 5, 155 x 3, 115 x8

Took me 3 attempts to get the 3rd rep of clean and press from my hip to my chest. Once I got it there the press is easy. Just been having a little trouble getting it up to my chest which sucks

3 sets of 6 weighted dips witha 25 lbs plate
1 drop set of 6 alternating barbell curls 35-30_25-20-15-10-5

Didn't have time for extensions today as I was pressed for time and had to get to work

[rugger21]

Well I missed a week and a half in the gym due to an ankle injury suffered in a rugby match so I decided to drop back a week in the 5x5 routine and did friday from week 4 yesterday and will hit week 5's weights again on monday. I was supremely pissed off for the last week and a half as I was laid up on the couch not being able to walk let alone train. I was seeing gains every week and the fitness level was increasing as well. Now i have to pound it into my head to ease my way back into to it monday so I don't reinjure my ankle. INJURY'S SUCK