A kid in college

[Into The Ruck]

I accidentally put my new journey in the thoughts section. It's been that long since i have been on this thing! I'm just going to repost my first thread post here.


Hey whats up guys. A few years ago I was very involved in this forum under a different handle. I started a new account to rid myself of the past and start anew. Well I found out what it was like to go to college and have unlimited access to beer and pizza, did I mention all the females around to distract someone from lifting? In short, I quit sports and quit lifting for about a year and a half. Now that I have all that out of my system, its time to get back in it. I love sports so most of my training will be directed towards the upcoming club rugby season coming up. Eventually I see myself getting back into power lifting.

The Plan
4 weeks - High cardio/stamina building - reps of 15
4 weeks - high cardio/agility/size and stamina - reps 10, 8, 6
4 weeks - low cardio/agility/speed/size and strength - reps no higher then 5

I'm 2 weeks in from not lifting regularly for over a year, and the reason I didn't start back up on here in the beginning was because I didn't want to start writing and then quit and let myself and everyone down. But after these workouts I'm more motivated then ever.

Cardio - I need to just lose fat. Biggest thing I need to do is drop 20 pounds asap. Im at 207 right now at 5'11". BF% well over 15%, maybe 20% right now. Luckily, I'm pretty blessed genetically and I had a trouble running a mile at the beginning of the two weeks and I just successfully completed my four mile goal yesterday. Five days a week I run 4 miles a day, starting yesterday.

lifting - Stamina, stamina, stamina.


I'm so stoked

Ruck

[Into The Ruck]

Monday - June 25 2012

Flat BB Bench
150x15x1, 160x15x2
Incline DB Bench
50x15x1, 55x15x2
Incline cable butterfly
20x15x1, 25x15x2
Decline cable butterfly
20x15x3

Cardio - 4 mile run, .25m w (cooldown), 6.5 mp avg, 37min

supps - animalpak pre w/o , protein before and after run

Thoughts - This w/o plan has about 2 weeks left before I move on to lifting more weight. I feel like these workouts are starting to become a little tedious. I say this because when I do the lifts, I know I can lift so much more for just sets of 10, but my stamina is so low right now I need to continue the discipline to stay where I am. I want to start working on moving some weight, but I definitely need the stamina base first. The cardio is actually the easiest thing. I can't wait to start lifting for pure heavy movement strength.

[Saeger]

Welcome back, hope you reach your goals. Beer, pizza and girls....... good combination. I for one go for steak, an occasional beer and one woman. Keep that combination you stay out of trouble and can still reach your goals. Im also bouncing back from a period of worthlessness physically. I may tag along on here and watch your progress.

[Saeger]

Monday - June 25 2012

Flat BB Bench
150x15x1, 160x15x2
Incline DB Bench
50x15x1, 55x15x2
Incline cable butterfly
20x15x1, 25x15x2
Decline cable butterfly
20x15x3

Cardio - 4 mile run, .25m w (cooldown), 6.5 mp avg, 37min

supps - animalpak pre w/o , protein before and after run

Thoughts - This w/o plan has about 2 weeks left before I move on to lifting more weight. I feel like these workouts are starting to become a little tedious. I say this because when I do the lifts, I know I can lift so much more for just sets of 10, but my stamina is so low right now I need to continue the discipline to stay where I am. I want to start working on moving some weight, but I definitely need the stamina base first. The cardio is actually the easiest thing. I can't wait to start lifting for pure heavy movement strength.

Look like a solid workout but I don't think you need to go so light and do so many reps. If you up the intensity and wait no more than 1 minute between sets and do sets of no more than ten, upping the weight a 5-10 lbs at a time until it drops down to fail you will find yourself sweating ridiculously and by the time you are starting your run you have already turned your body into a calorie burning machine. If you do it this way i think (IMO) that you will get your stamina you're looking for and gain some strength and mass as well.

[Into The Ruck]

June 26 2012

Pull ups
bwx10x3
Reverse grip lat pulldowns
115x10x1, 130x10x2
wide grip cable rows
100x15x1, 115x10x1, 130x10x1, 160x10x1
close grip cable rows
130x10x3
Weighted ab machine
100x10x4

Cardio - 4m run, .25m w (cooldown), 6.8 mph avg, 35min

Supps - animalpak, protein before and after cardio

thoughts - I'm starting to feel reasonably strong. I decided to slow down on the reps and take some advice. The cardio was pretty grueling, 3 days in a row of 4 miles. Luckily, tomorrow is legs and fuck cardio on leg day.

Ruck

[Saeger]

Good work man, looking like a solid work out. Maybe ad some deadlifts on back day to smoke your back, they will be especially important if your looking to get in shape for rugby season.

[Into The Ruck]

Thursday - June 28


Well I wasnt able to work out on Wednesday like I planned because I had to drive down to Louisville to visit some family. So I combined my Wed and Thurs. w/os and did as much as possible


Squats - ATG

135 - warmup
185x10
205x5
225x5
245x5
275x5
295x5

leg press
6 platesx10
8 platesx10
10 plates x10

Leg extension
110x12
120x12
130x10
140x8

leg curl - laying
80x10
90x10
110x8
130x6

BB curl
80x10
90x10x2

Cable preacher curl
50x10
60x10
70x10

DB hammer curl
30x12x3

EZ bar skull crushers
70x10
80x10
90x10

cable overhead rope pull
55x10
70x10x2

machine hammer extension - the opposite of a machine preacher curl
40x10
50x10
65x10

Cardio
20 min walk - 2.7 mph 10%incline
20 min run - 6 mph - after doing legs it was more like a stiff leg hobble for a few miles
20 min stationary bike - 90 - 100 rpm at lvl 5

That day is going in the history books for me. I'm losing my mind at how fast everything is coming back. Those squats were extremely easy, I could have went well over 300 but I didn't only because of all the sets before. Next week will be fun. The fat is falling off, and I'm gaining enough muscle to be gaining weight while i noticeably see results in the mirror!

Next is shoulders,

Ruck

[Into The Ruck]

Good work man, looking like a solid work out. Maybe ad some deadlifts on back day to smoke your back, they will be especially important if your looking to get in shape for rugby season.


Missed the advice for this week on the DL's, but next week I'll implement those heavy for sure. Do you recommend a shoulder width stance or a wide stance? arms inside or outside the legs basically

[Saeger]

Missed the advice for this week on the DL's, but next week I'll implement those heavy for sure. Do you recommend a shoulder width stance or a wide stance? arms inside or outside the legs basically

I keep my feet about shoulder width apart and my hands about 3 inches outside of my knees. Make sure you get your form nailed before you start going heavy.

[Into The Ruck]

It's been a little while since I was able to take some time and get on the forum. I am currently on a little family visit and they are keeping me pretty busy, but I haven't skipped a beat! I'm hitting all my workouts and eating well. We will start with Saturday.

Running - I know this wasn't the healthiest decision, but when your 60 year old father asks if you want to go for a 10 mile jog at 8 AM, you say yes. Why? Because that old fucker better not be in better shape in anything then me! Last Saturday I did a fasted, coffee driven, 10 mile jog.

Shoulder workout a few hours later

Seated DB shoulder press

60x12x1
70x10x1
70x8x1

DB front raise
25x10x3
DB side raise
25x10x3

Rear bent over DB raise
25x10x3

Upright row
100x10x3

BB shoulder shrug
225x15x3


I was tired after the run, but I still feel like it was a productive workout.

[Into The Ruck]

BB Flat bench

135x10 (wU)
185x10
195x8
205x6

BB incline bench
135x10
145x8
155x6

Cable incline fly
25x10x3
Cable decline fly
25x10x3

cardio - 20 min incline walk
20 min flat 6.5 mph run
20 min bike - 100 rpm avg.

Cardio is getting easier - but I'm ready to stop the everyday shit once I finally get that BF% down. I've lost roughly 5 pounds since I've started. I'd like to think I've lost 10 pounds of fat and gained 5 pounds of muscle. I'm getting more defined, seeing individual muscles on my shoulders, chest, and arms. Have about 4 pack now. 15 pounds of fat to go!

[Into The Ruck]

Yesterday - July 4

Went to see the new Spiderman before my workout, so I only had about an hour and 15 min before closing to hit back and cardio.

Pull ups
BWx7x3

Lat pull down - reverse close grip
140x10
160x10
180x8

Machine High to low rows (pull from above head to ribs)
170x12
180x10
230x6

cable straight arm pull down (keep elbows locked, bar at eye level, bring to thighs)
40x10
50x8
60x8

- workout finished in 20 min

cardio - 50 min on the treadmill doing interval runs ranging from 1-10 incline 3.3 mph to 7 mph


I kicked my backs ass yesterday and I'm stoked for heavy dl's and squats today!

Ruck

[Saeger]

Good work fitting all that in. It's sometimes best to be pressed for time. Ups the intensity and helps for a killer workout. I usually do My deadlifts on back day. They do give your legs a bit of a workout but I feel its more of a back exercise.

[Into The Ruck]

I'm finally back home and have time to post and live life normally. It's been a few days and I've done a legs, arms, and shoulders. They went well with some highlights of 315 for 3 sets of 5 with squats, 275 for 5 on DL's. repping 100 straight bar on arms and hit 75 for 8 on shoulders.

Finally able to start this diet.

It's called Game over 2 and I'm doing the 1500 cal low carb, high protein if anyone cares to check it out.

Todays chest workout:

BB Incline
135x10
155x8
175x6
175x5
155x6

BB Flat
135x10
155x10
175x8
175x7
175x6

Pec Deck
85x10
100x10x3

16 pushups (failure)

V-Ups 20x3
Leg Raises 20x3

Cardio - 30 min, 3.5 mph, 13% incline.

Tomorrow is the best day of the week, legs.

Ruck

[Saeger]

Looking solid Bro, Keep it up

[Saeger]

Just started reading up on that diet. Very good read so far. I may try this at some point but right now my schedule does not allow for it. Thanks for posting about it.

[Into The Ruck]

Just started reading up on that diet. Very good read so far. I may try this at some point but right now my schedule does not allow for it. Thanks for posting about it.

It's a very big commitment. I'll post the results weekly.

[Into The Ruck]

I figured with the diet I might as well do the workout the diet has. I started lifting high rep four weeks ago, so I figured I'll start on week 5.

The diet explains the reasons for the volume and certain exercises so well that I almost for shitty for any deviation. I personally feel this is a good thing. This is by far the hardest leg day I have ever had, possibly because of the lack of carbs in my diet right now, and the day after (today) is just the confirmation. Sitting down to take a shit this morning was a challenge in itself.

Squats - ATG - no other way. Side note - squats. They are the foundation. I have found this to be true in any sport anyone wants to perform in. Increases testosterone production and builds core strength and explosion like no other exercise. Since I was 15 the only squats I knew were ATG. Ass to Grass is the only way to do them. Yesterday at the gym I saw three people squatting after I finished my sets and not a single one got even close to 90 degrees, and lets not even talk about having hamstrings touch calves. How can someone call themselves a serious lifter when they have a huge upper body and then I see them barely unlock the knees for a 135 pound squats. It almost makes me angry when I see it. It's like slapping the face of the most productive lift you can do.

135x10 - warmup. I like to go down and sort of bounce up and down the weights at the bottom of the rep to get that really good stretch in the glutes and lower back.
225x10x4

SLDL
135x10x5

sitting leg curl machine
70x10
100x10x3

stationary BB lunges - Used smith machine for this.
135x8x4 - each leg

leg extensions
110x10
130x10x3

standing calf raises
135x12x3 - used machine for this. Will most likely get a board and use a BB for next time. The machine didn't do me right.

Seated calf raises
140x12x3

hobbled my ass out of the gym ASAP after. No cardio - couldn't even entertain the thought.

[Saeger]

Good work in here bro, solid leg day. When I threw lunges into the mix i noticed a big difference. Try to use just the BB and get off the smith machine, i think you will get better results.

[Into The Ruck]

Back day

High widegrip rows
120x10
135x10
150x10x3

close grip low row
130x10
115x10x2
100x10x2

Wide grip pull down
100x10x3
100x8x2

DB overhead pull
50x10
65x10x2

BB shrugs
185x10x2
225x10x3

Hypers
BWx10x3 - slow and steady

cardio - 30 min, 3.5 mph, 12% incline

Back is completely fried. Definitely felt accomplished after I left the gym.

[Into The Ruck]

Yesterday I attended my first bodybuilding show. It was the NPC Midwestern states in Fort Wayne. I was blown away, and I couldn't be more motivated.

Arms

Standing DB curl
40x10
45x10x2
40x10
40x8

One armed DB preacher curl
25x10
30x10x4

concentration curl
30x10x3

Straight bar skull crushers
80x10
90x10x3
90x8

v-bar pushdown
110x10
130x10x4

machine overhead pull
110x10
120x10x2

cardio - 45 min, 13% incline, 3.3-3.7 mph


I missed shoulders this week. The thing that pisses me off the most about it is it was all my fault. Poor planning won't be happening again.

[Saeger]

Solid arm day, good work.

[Into The Ruck]

I hit chest today and it was awful. There were warnings of strength loss for the first 2 weeks of the diet, but there is also the fact that I did arms the day before. I'll know if I'm weaker tomorrow when I do legs.

Incline BB bench
155x10x2
155x8
145x6

Flat BB Bench
175x10
175x8
175x6
165x8

Pec Deck
115x10
130x10x3

cardio - 35 min, 13% incline, 3.5 mph

[Into The Ruck]

This leg day was more or less to see how the diet is treating my energy levels and strength. The strength is there the energy is a little low which makes workouts a little grueling at times.

squats
135x10 w/u
225x10x2
275x5
315x3 - pretty happy about that. Last rep was bad form, but I got the weight up and got to see the bar wobble for the first time in a looonnnggg time.

SLDL
135x10x2

Hack squat machine
135x10x2

leg extension
115x10
130x10
140x10

sitting leg curls
100x10
115x10
130x10 - noticing strength increase

standing calf raise
135x20x2

seated calf raise
70x20x2

cardio - bike 13 min, level 5, 80 rpm

Tomorrow is Back

Ruck

[Saeger]

Hittin it hard ruck, I like what I see.

[Into The Ruck]

I'm going to start working on width on my back. Going to do chins until I can do multiple sets of 20
chins
BWX10,8,6,6,8,4

wide grip pulls - D handles
85x20
100x10
115x8x3

High rows
100x20
115x12
130x10
140x10

BB corner pulls
1px12
2px12
3px8x2

Wide grip pull downs for drop set
85x20
70x12
55x10

The drop set was wicked. Completely fried my back, felt awesome.

Cardio - 45 min, 10% - 13% incline, 3.5 mph

Tomorrow I'm going to dedicate an entire day to core work. See how things go.

[Into The Ruck]

Hittin it hard ruck, I like what I see.

Thanks man, I'm seeing results and I cant stop. After every workout life turns dull until I can walk back in the gym the next day. Nothing else really matters to me at this point...

[Into The Ruck]

forgot shrugs

BB front
135x20
185x15
225x10x2
135x20

Reverse BB
135x10

[Into The Ruck]

Last night around 2 AM I lost my mind and drove to steak and shake and bought 2 burgers, fries, and a sprite. Damn good cheat for the first one in 10 days. I truly think I would have went crazy today if I didn't go haha. Core today and no cardio.

[Into The Ruck]

Did 45 min of fasted cardio this morning. 3.5 mph, 13% incline.

Shoulders later tonight. Missed them last week so I'm going to fuck them up. Hoping i cant wash my body in the shower after.

[Saeger]

forgot shrugs

BB front
135x20
185x15
225x10x2
135x20

Reverse BB
135x10

Don't forget shrugs my man, gotta make them traps big. I want huge traps, I never sacrifice them shrugs. Good luck with shoulders tonight.

[Into The Ruck]

Shoulders

DB seated press
45x20
70x10
65x8x2

Shoulder press machine
100x10
115x8
130x8
100x10

Seated no back DB front raises
30x12
35x10
40x8

Seated lat raises
30x12
35x8

Reverse pec deck
85x10
100x8x2

Straight bar upright rows
80x12
90x8

Cardio - 45 min, 3.5 mph, 13% incline

I'm starting to really get into pyramid sets. It's the best of both worlds! Like hot ice.

[Into The Ruck]

I'll start off with saying that these past few days have been an epic fail with the diet. The training is good, but the diet went way south for a few days and now I have to catch the fuck up!

Saturday was arms

BB curls
70x20 - slow with an arm flex at the top so 2/0/2/2 sec - HUGE PUMP
80x12
90x8
100x3

machine preacher
40x20 - slow etc. etc.
55x12
70x8x2

standing db hammers
25x12
30x10
35x8

parallel cable curls
20x15x2 - perfect burnout for the bi's

machine overhead extension
100x20
150x12
170x10
stack x 8 - pissed that I'm outgrowing this machine. It's such an awesome machine to go heavy, not worry about control, and just go for raw power.

T-Bar cable pushdown
60x15
100x12
115x10
130x8

DB 1 arm behind head extension
20x10
15x10x2 - arms dead at this point

Reverse curls
50x10x2

DB forearm curls
20x10x2

45 min cardio

[Into The Ruck]

FASTED CARDIO!
30 min of stair stepper - FUCKING HARD! Hardest cardio ever.
15 min stationary bike

chest

flat BB bench
150x20 - nice and slow with a pec squeeze at the top
185x10
185x8
190x6x2 - last rep of the first set was forced. Failed about 3/4 of the rep up... so thats a lack of arm strength right?

Incline DB press
55x12
65x10x2
70x8 - realizing the strength ive developed in my incline. (first week doing flat first)

Incline cable fly
3 sets of 12
decline cable fly
3 sets of 12

decline pushups to failure - got 20. Actually proud of that number after the murder above

cardio 30 min - incline walk and run mixture. Gonna start toying with the idea of interval cardio.

[Into The Ruck]

My stack came in the mail.

So here it is

Before meal 1 - Cutting supp - wish I had cuts but I got conned at GNC like an idiot

During meal 1
- Beta-2 supp
- Animal Pak

During Meal 3
- Omega
- Flex

Pre w/o
-Nitro
- NO complex
- cutting supp
- Beta 2

Post w/o
- Nitro

Also have a very lean protein powder that I take 2 times a day for meals 2 and 5 in replace of the chicken.

I might have to invest in a sleep aid thats pretty strong. I can't sleep anymore.

[Into The Ruck]

Diet back on track. Switched to fish from chicken. Starting to change things up a bit to make things a little easier to swallow... Hot sauce has become my best friend.


Back and bis

Chins
10,8,6,4

Lat pull down wide grip
70x16
85x12,10,8 - I'm starting to do more focusing on my form. I watched a ton of Dorian Yates shit and I noticed my form wasn't very good on a lot of lifts. Also need to find a consistent partner so I can get more forced and negative reps in to really get to failure.

Wide underhand grip BB rows
70x15
90x12
110x10

close grip low rows
85x10,9,7,8 - changing up form and focusing on negatives have changed everything

Seated DB curls
30x12
35x8

Preacher curls (machine)
55x20
70x10
70x8 - holding with static at the top, and threw a few 1/2 reps in there to make sure my bicep is reaching failure

Rope hammer curls
55x10x2 - If I didn't make it to 10 I would use bad form to get the weight up and focusing on the negative

D handle cable curls
25x8x2 - used my other arm to get to a forced 8, on the last rep of each set held a half rep static hold for about 3 seconds

Wide grip lat pull down
85x8 + half reps to grip failure

Everything is completely tore apart. Least impressive workout I've had in a long time, but it was such a success with pump and everything else thats more important then ego. Gotta start leaving that shit at the door!

Cardio - fasted 30 min on step machine, 15 min on bike
Post workout cardio was 45 min walking on the treadmill.

cardio till I die

Ruck

[Saeger]

Nice workout Ruck, Looks like a solid full session. I have been trying to focus on the negative side of the movement as well when I get to a point of fatigue and feel like I need to push a little more. Good stuff.

[Into The Ruck]

Yeah Dorian Yates Blood and Guts personal training on youtube gives a lot of information on negatives and forced reps. Also how going to failure is the most importent thing in a set.


Some notes on what going on in my life:

On July 29th I got into a car accident on the highway. Going about 65 mph a car on the other side of the road ran a left turn red light and I T-boned him. My car is totalled and I'm pretty banged up. All and all I am going to get a pretty big settlement and get a new car. As far as getitng back to the grind... I'll hopefully be back next monday. As of right now I can hardly walk and I'm still picking out shards of glass out of my arms... Will give updates next monday if all goes well...

Get me back to the iron

Ruck

[Saeger]

Yeah Dorian Yates Blood and Guts personal training on youtube gives a lot of information on negatives and forced reps. Also how going to failure is the most importent thing in a set.


Some notes on what going on in my life:

On July 29th I got into a car accident on the highway. Going about 65 mph a car on the other side of the road ran a left turn red light and I T-boned him. My car is totalled and I'm pretty banged up. All and all I am going to get a pretty big settlement and get a new car. As far as getitng back to the grind... I'll hopefully be back next monday. As of right now I can hardly walk and I'm still picking out shards of glass out of my arms... Will give updates next monday if all goes well...

Get me back to the iron

Ruck

Rest up man, glad your okay. Just focus on getting healthy and back to 100%. You have been kicking ass on here and we will be happy to hear from you once your body heals up. Hang in there.

[Into The Ruck]

OK! I'm more pumped then ever to be able to get back into the gym. The only thing that is holding me back now is myself, and a fracture on the bottom of my heel.

Monday was Chest

Flat bench BB
165x16
185x10
195x6x2 - failed on 4 on the last and received some very welcomed forced reps and very slow negatives from a buddy that wants to start training with me and take lifting seriously.

Incline DB bench
55x12
65x10
70x8

Pec dec
100x8x3 - slow and controlled some reps were forced with slow negatives. Also a few half reps at the end of every rep

cardio - 4 games of basketball. Hobbled around a bit. Did a good job staying on my toes but I probably won't try playing again for awhile.

Today legs

I figured out from basketball yesterday that the pain from the fracture only comes on contact, after contact I was good to go with no pain.

Front squats
bar x 10 wu
135x12
165x8
165x6 - started to favor my left leg on the reps and stopped the set early. Body knows, gotta listen to it.

hack squat machine
2 plates x12
2p+20x 10
2p+40x 8 - all my reps were as low as the machine would let me go. Found a new love for quads.

Leg press - High on the platform to work hams and glutes
4px15
8px12 - put 21/2's under my toes.
10px10 - slow and controlled

lying leg curl
70x12
90x10
110x10

straight leg calf machine
100 to 60 x 75 - do as many as I could with good form then dropped the weight. Basically a big drop set.

Cardio - 1,000m of freestyle swimming. Can't run or walk very well so I'm going to be swimming

Notes on the Diet: Cutting is over. lost the extra weight so now I'm bulking hard until the end of the year! WOOT WOOT! This means two things, 1.) new supplements 2.) I get to eat like an animal. But I can't wait to start cutting at the beginning of next year, because that means my first competition is in sight!

Ruck

[GSant434]

Sorry to hear about the heal fracture man. Swimming and getting that blood supply to the area will probably be the fastest solution to healing it. Keep with it! Just don't sacrifice your recovery for a good day elsewhere in the gym. Always good to see another Rugger on the boards. What position do you play?

[Saeger]

Solid workouts in there man, keep eatin like a monster and training like an animal.

[Into The Ruck]

Sorry to hear about the heal fracture man. Swimming and getting that blood supply to the area will probably be the fastest solution to healing it. Keep with it! Just don't sacrifice your recovery for a good day elsewhere in the gym. Always good to see another Rugger on the boards. What position do you play?

Inside Center, I was doing some 6-8 stuff, but I think I'm better suited as a back. What about you?

[Into The Ruck]

Solid workouts in there man, keep eatin like a monster and training like an animal.

Thanks bro. I get so happy throwing spaghetti in boiling water after eating broccoli and chicken all day everyday for a month!

[GSant434]

Inside Center, I was doing some 6-8 stuff, but I think I'm better suited as a back. What about you?

Hooker my first 2 years, then got moved to 8 when we had an injury and was being moved to Inside Center my last year before my knee exploded. I'm just waiting on life to settle down and once it does I'll be back scrumming again.

[Into The Ruck]

hooker my first 2 years, then got moved to 8 when we had an injury and was being moved to inside center my last year before my knee exploded. I'm just waiting on life to settle down and once it does i'll be back scrumming again.

ears like randy couture!

[Saeger]

Thanks bro. I get so happy throwing spaghetti in boiling water after eating broccoli and chicken all day everyday for a month!

Enjoy it man, it's the little things that keep you going when things get tough. I do love me some pasta as well.

[Into The Ruck]

Thursday

Overhead DB pull over
60x12
75x10
90x8

Close grip lat pulldown
70x15
100x12
130x10x2

Wide grip machine row
70x12
110x10x2

DL's to mid shin
135x15
225x10x2

Seated Calf raises
2px75 - 15 sec rest when form got bad.

[Into The Ruck]

Friday

Seated DB shoulder press
55x15
65x12
75x10

DB lateral raise
30x12x2

Cable rear delt cross pullover
10x12
15x10

BB curls
60x12
70x12
80x12

Machine preacher curl
70x12
65x12+2 forced reps

Reverse grip curls
45x12x2

Skull crushers
65x15
75x12
85x10+2 forced reps

Rope pushdowns
32.5x12
27.5x8+ 10 1/2 reps

Cable D handle reverse grip pulldowns
10x15x2

Forearm curls
20x15x2

Killed it today, especially proud of the workout because I'm working for an apartment complex and was moving furniture for 8 hours before the workout.

Ruck

[Into The Ruck]

Starting to do a few splits and stuff to change the workouts up a bit. Trying to see if I can get a little more growth this way.

BB flat bench
175x15
185x12
195x8 - 2 forced reps

Incline DB bench
70x12x3 - a few forced reps in there

Pec dec
100x12x3

Overhead extension machine
140x15
170x12
stack x 8

Reverse grip t-bar pushdown
60x12
75x10
85x6

Ruck

[Into The Ruck]

Ok so im finally moved in to my fraternity house and school has started. Able to settle down and focus on this a little. The only problem is that the diet is now officially out of my control because we have a cook and I am required to pay the dues for it. Im going to eat it obviously. Also we have a shit ton of parties and I'm going to party a lot. I'm a junior and its my year to dominate parties. But thats not going to stop me from lifting and growing, or at least maintaining during the heavy drinking.


I hit chest and bis on monday

flat db bench
55x15
75x12
90x6

Machine incline
130x15
140x12
150x6

incline flys and decline flys with cables

standing barbell curl
55x15
80x12
90x8

preacher curls machine
70x12x2

rope hammer curl
60x12x2

played for games of basketball. Games to 15 counting by ones

Tuesday played 3 games of basketball

Today is shoulders and tris - wont play and sports.


This week is pretty rough, we have parties starting from Thursday last week to next Saturday. Without Sunday that's 9 days straight drinking. I'm drinking tons of water and still working out and not being lazy so I'm not worried about losing any muscle and at least maintaining this week.


Ruck

[Saeger]

Make sure you're still eating plenty of good calories to feed the muscle. Looks good in here, stay motivated.

[JHAMMER]

hey brotha funny you remind me a lot of myself about six years ago while I was still in college. I know it sucks that you are at your respective university and that you have all those distractions which can easily break your journey to your goals. From experience I'd just like to offer some advice... Don't let your college years pass you by, I know those are some of the best I ever had. Since College I have continued to train and grow and develop and I'd say its been quite the rocky road. Ive been out of school over four years now, lived in 7 different states, three countries and done a combat tour in Iraq on top of all of that. I think you need to either find that balance or simply make the decision between what you want now and what you really want. Best of luck to you man, keep up the hard work and stay on track, but, enjoy the ride along the way.

[Into The Ruck]

hey brotha funny you remind me a lot of myself about six years ago while I was still in college. I know it sucks that you are at your respective university and that you have all those distractions which can easily break your journey to your goals. From experience I'd just like to offer some advice... Don't let your college years pass you by, I know those are some of the best I ever had. Since College I have continued to train and grow and develop and I'd say its been quite the rocky road. Ive been out of school over four years now, lived in 7 different states, three countries and done a combat tour in Iraq on top of all of that. I think you need to either find that balance or simply make the decision between what you want now and what you really want. Best of luck to you man, keep up the hard work and stay on track, but, enjoy the ride along the way.

Thanks for the advice brother. I am still working hard in the gym. I still hit all the muscles a week and I am still growing. I have a workout partner thats a little stronger then me which is nice. It pushes me to grow and adapt to be the best. My diet is completely out of my control because we have a cook, but I still eat a shit ton and its moderately healthy. I hit my supplements as well.


UPDATES

I'm just going to start with this week, though I have been working out the whole time.

Monday chest
flat BB bench
185x12
225x6
235x5
245x4

Incline DB Bench
75x10
85x6
95x5

Incline and decline cable flys

ABS - 45 sec crunches 15 sec off, 45 sec flutter kicks 15 sec off, 45 sec v-ups 15 sec off, 45 sec reverse crunches. 4 min total

biceps
80x12x3 - shoulder width grip, wide grip, then close grip

today is legs. Pumped to hit the squat rack.

Ruck



Also from last week I hit 95 on db shoulder press. Hitting the max 100 this week. Feeling pretty big.

[Into The Ruck]

Hey whats up? I just wanted to throw out a little bit of information. I'm still lifting and I haven't quit working hard. I am having a hard time tracking my workouts and need to workout with a log either on my phone or pencil and paper. I'm definitely getting stronger still, but things are starting to slow because I can't control my diet. One thing that I have recently stopped doing is drinking. I am probably going to take a solid month off of the booze and hit the gym 6 times a week.

Just letting everyone know I haven't quit and I'm still around

Ruck

[Into The Ruck]

Time to continue on my journey to perfecting my body, mind, and spirit.

Monday - CHest and Bi's

Flat bench
185x5
225x5
235x5
255x3+ 2 forces reps

Incline DB bench
75x12
80x8

Isolated cable single arm curls
40x12
50x10

Hammer curls - rope
65x12x2

Preacher curls
75x12 - stopped after, felt my bicept start to cramp

Yesterday - Back and tris
Straight arm pull down
45x12x2
60x8

BB close grip rows
2platesx15
3platesx12x2

Wide grip pulldowns - isolating upper middle back
100x12
115x12x2

Tricept pushdowns
140x15
160x12
170x10

DB skull crushers
35x13
40x10

Rope pushdown
60x12
70x12

Ab workout

Peace

Ruck