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  1. #361
    Being african ruga buga's Avatar
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    Bench

    Bench Press

    3x68kgx3 +1kg PR

    Military Press

    2x32.5kgx6 +2.5 kg PR

    Not much else worth mentioning, am too lazy to type it up. What a layed back day, watching arsenal vs liverpool! big game !!!!
    ....

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  2. #362
    Being african ruga buga's Avatar
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    Box Squat

    11" Box Squat

    2x20kgx5
    1x40kgx5
    1x50kgx5
    1x60kgx5
    1x70kgx2
    2x75kgx3 +5kgon the second set
    1x81kgx3 +1kg PR

    Nice!!!

    Chins

    4xbw+6kgx6 +1kg

    Rows were very bad, form was **** weight was too high, ect..
    curls and calves after

    Damn hot here today, almost 40 degress celcius so I was dripping in sweat the whole time, great feeling
    ....

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  3. #363
    Registered User weakshit's Avatar
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    another good session ruga. keeping up the progress.

    I absolutely hate working out when its hot, can't understand how you like being hot and sweaty. lol, different strokes for different folks I suppose.

    anyway good effort.
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  4. #364
    Being african ruga buga's Avatar
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    Originally Posted by weak**** View Post
    another good session ruga. keeping up the progress.

    I absolutely hate working out when its hot, can't understand how you like being hot and sweaty. lol, different strokes for different folks I suppose.

    anyway good effort.
    Thanks dude!

    I guess I am used to it over here when it if it is 25 degrees than people have jerseys on!!!

    I think the last time it was below 25 here was about October.
    ....

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  5. #365
    sexist little man Eddie-M's Avatar
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    Ruga Buga
    Squat 355 belt only
    Bench 305 touch and go
    Dead. 375
    Total 1035 @ 175lbs, gym lifts
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  6. #366
    Registered User weakshit's Avatar
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    Ruga?
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  7. #367
    themisc.life gainweightnow's Avatar
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    Good lifts for 15!
    Grats on your squats.
    I wish it was warm here in MI, but no we have 12 inches of snow
    .
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  8. #368
    Being african ruga buga's Avatar
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    Finally allowed to train again after 6 months of in-activity and lots of core work. Just going to be easing back into it the first few sessions and then hopefully this thing can start moving and get some momentum in the training and stay injury free(prays)

    SPBR has a cult-following it seems and I have already done it for a very limited time so it is what I am going to go for and hopefully make some cracking progress!!! p.s. sorry for stealing the layout everyone, but the LT and TT works like a charm....

    Monday 11/05/09
    SPBR 1-1


    Bench Press (Pinky on rings)

    LT: ------
    TT: 3x60kgx5

    Dumbell Incline Press

    LT: ------
    TT: 4x14kg'sx8

    Dumbell Overhead Press

    LT: -----
    TT: 3x14kg'sx8

    Dumbell Overhead Extensions

    LT: -----
    TT: 3x16kg'sx10

    Abs

    The truckload of stuff I have to do for the back....

    Feel like a little girl(or weaker) pressing these weights, motivating me to get back into the gym and hit them hard!!! Wednesday + Squats = Possible awesomeness
    ....

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  9. #369
    Registered User weakshit's Avatar
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    Oh Hai!

    whats this spbr stuff? rehab?

    for first time back 3 sets of 60kg x 5 is really good, fast improvements should be fun!
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  10. #370
    Being african ruga buga's Avatar
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    Originally Posted by weak**** View Post
    Oh Hai!

    whats this spbr stuff? rehab?

    for first time back 3 sets of 60kg x 5 is really good, fast improvements should be fun!
    Sup brother!

    Nope, simple power based routine, A routine from ironaddicts board. fairly simple, hoping to milk it for all its worth. The rehad/core work for the back takes almost as long as the actual workout (boredom)... I hope to add some weight!!!

    Thanks for stopping over
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  11. #371
    fokken laanie monatu's Avatar
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    holy ****

    your back

    check the rugby thread man you have like 30 pages of reading to catch up on :P
    Official Rugby training thread: http://forum.bodybuilding.com/showthread.php?t=107034291
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  12. #372
    I AM IRATE SoaringSwine's Avatar
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    Sweet! Welcome back.
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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  13. #373
    Being african ruga buga's Avatar
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    Wednesday 13/05/09
    SPBR 1-2


    Barbell Squat

    LT: ------
    TT: 3x65kgx5

    Bent-Over Row

    LT: ------
    TT: 4x50kgx6

    Pullthroughs

    LT: -----
    TT: 3x60x10

    Barbell Curl

    LT: -----
    TT: 3x25kgx10

    Abs

    The truckload of stuff I have to do for the back....

    This day scared me, not so much the curls but the rest made me quite nervous after a long stretch of not doing them. Came out of it alive and feeling goos so that must be a positive.
    ....

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  14. #374
    Being african ruga buga's Avatar
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    Originally Posted by monatu View Post
    holy ****

    your back

    check the rugby thread man you have like 30 pages of reading to catch up on :P
    it's gonna take a while, had a start on it yesterday. you been watching the super 14?

    Originally Posted by SoaringSwine View Post
    Sweet! Welcome back.
    Thanks!
    ....

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  15. #375
    I AM IRATE SoaringSwine's Avatar
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    Go the sharks this weekend! Can't let those bulls get a home semi.
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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  16. #376
    Being african ruga buga's Avatar
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    Sunday 17/05/09
    SPBR 1-3


    Incline Bench Press (Pinky on rings)

    LT: ------
    TT: 3x45kgx5

    Dumbell Press

    LT: ------
    TT: 3x16kg'sx10

    Dumbell Overhead Press

    LT: 3x14kg'sx8
    TT: 3x15kg'sx8

    Tricep Pushdowns

    LT: -----
    TT: 3x30kgx10

    Abs

    3x10

    Originally Posted by SoaringSwine View Post
    Go the sharks this weekend! Can't let those bulls get a home semi.
    WHAT A PISS UP! Was at the stadium to watch the game... Some very drunk sharks supporters and bulls supporters were around, for very differnet reasons
    ....

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  17. #377
    Being african ruga buga's Avatar
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    And once again... It lives.

    It seems whenever I seem to be getting back into the swing of things, it all turns pear shaped. The last few months have been getting consistently better, with an odd gym session every once a month or so, fitting around exams, schoolwork, playing music and RUGBY!!!

    Played a couple games the last month or so at first center for a lower level side and had a few storming games and to my delight no sight of pain or aggravation. So hopefully I can get back in the gym and get this **** going again.

    Got to the gym last Monday for the first time and had 3 nice sessions this week.
    ....

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  18. #378
    Being african ruga buga's Avatar
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    ruga buga is offline
    Monday 1:

    Bench (5x5)
    top set of 55kg

    1 Board Bench (2x3)
    60kg

    Chin-ups (3xmax)
    8, 7, 6

    Tricep Pushdown (3x8)
    40kg

    Lateral Raises (5x10)
    6kg

    Tuesday 1:

    Squat (5x5)
    Top set 70kg

    Deadlift (3x3)
    Top set 110kg Pretty chuffed about that, as before I stopped training I only hit 115kgx1

    Abs & Calves

    Friday 1:

    Bench Press (5x5 Static)
    50kg

    Dip (3x8)
    bw

    Barbell Row (5x5 Static)
    50kg

    Nice feeling training again. Happy with the deadlift and the bench session this morning as all felt very easy.
    ....

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  19. #379
    fokken laanie monatu's Avatar
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    Good to see your back into it
    Official Rugby training thread: http://forum.bodybuilding.com/showthread.php?t=107034291
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  20. #380
    sexist little man Eddie-M's Avatar
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    Welcome back!
    Squat 355 belt only
    Bench 305 touch and go
    Dead. 375
    Total 1035 @ 175lbs, gym lifts
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  21. #381
    Being african ruga buga's Avatar
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    Originally Posted by monatu View Post
    Good to see your back into it
    Originally Posted by Eddie-M View Post
    Welcome back!
    Thanks guys. Hopefully this time it will be for good. Cheers.

    Originally Posted by muscleman420 View Post
    injuries suck dude. if you havn't check out all the stretches on the ws4sb site. they are good to prevent injury.
    I will definitely go take a look. I already have enough stretching to sink a battle ship for the physio. It is something like 8 strecthes twice a day. Seems a helluva lot to me.
    ....

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  22. #382
    Being african ruga buga's Avatar
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    Monday 2:

    Bench (5x5)
    LT:top set of 55kg
    TT:top set of 60kg

    1 Board Bench (2x3)
    LT: 60kg
    TT: 65kg

    Chin-ups (3xmax)
    LT: 8, 7, 6
    TT: 8, 7, 6

    Tricep Pushdown (3x8)
    LT: 40kg x 8
    TT: 40kg x10

    Overhead Press: (2x10)
    LT: ----
    TT: 25kg

    Medley: (10 reps each circuit, 3 circuits x 20kg)
    Hang Clean
    Snatch
    Close Grip Row
    Wide Grip Row
    ....

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  23. #383
    Being african ruga buga's Avatar
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    Wednesday 2:

    2 hours of squash before hand.

    Deadlift (3x3)
    LT:top set of 110kg x3
    TT:top set of 110kg x 5 (+2 reps)

    Sqaut(3x5)
    LT:top set of 70kg
    TT:top set of 70kg

    Was too buggered to squat properly, need to focus on it. Only did 2 sets here, 60kgx5 and 70kgx5, both very easy though.

    Friday 2:

    Bench (5x5)
    LT:static 50kg
    TT:static 55kg (+5kg)

    Felt really, really easy.

    Overhead Press(3x5)
    LT: 20kgx2x10
    TT: 30kgx3x5, 1x40kgx5

    Barbell Row(5x5)
    LT: 50kgx5x5
    TT: 50kgx5x7 (+2 reps)

    Lots of ab work and 2 hours of squash afterwards.
    ....

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