Ru Anderson - Journey to the Stage 2012

subbed! should be an interesting read...

Todays training: 
A1 Flat bench press from pins - work up heavy 3x2 (reps/sets) 
B1. Incline bench press - 5 x 10 (reps/sets) (wave loading) 
B2. Leaning over dumbell rows in between sets of benching 
C1. Smith Machine overhead press - 5 x 10 (reps/sets) (wave loading pattern i.e. alternate the weight on the bar every set -usually by around 2.5kg) 
C2. High Pull cable rows in between sets of pressing
D1. Hack Squat 5x 10 (reps/sets) 

Very similar to yesterday but more chest volume.

Pretty physique! Though I've yet to see your Legs 
Welcome!

170kg Bench!!!!!!!!! Natural!!!!!!!!!!!
I'd love to see that ;)

MRENIGMA


170kg Bench!!!!!!!!! Natural!!!!!!!!!!!
I'd love to see that ;)

 
I would love to see myself do that weight again myself one day lol - I did that when I was 15 stone, I am now 12 stone.... 

Tonight's training
This was quick session as I will train the same bodyparts over the weekend again. Straight sets as I wanted to go heavy and not cause too much fatigue. Exercise selection was to minimise lower back involvement. 
 
A1. Pull Ups - 5 x max reps
B1. V Handle cable pull downs - ramped up to 6 rep max
C1. Rack Chins - Ramped up to 6 rep max
D1. Hammer strength isolateral seated row - ramped up 6 rep max 
E1. Pin Wheel curls 3 x 10
F1. Single arm cable curls 3x10
G1. Dumbbell Curls 3x10

Weight is down 1lb this week with no cardio - now 170lb's. I am happy with the fat loss at the minute as any more and I have found to lead to muscle loss. 

I have now introduced some fasted walking cardio on a weekend to give me a little boost. 
Today I did:1 Hour  - incline treadmill walking + weight training for arms. I did the cardio fasted, had 5 minute break while sipping on 10g of BCAAS and then hit the weight room while sipping on a further 10g BCAAs. Energy and pump were just as good as when I have carbs - crazy! 
 
Diet is two weeks in and I have yet to miss a meal or cheat - very focused and loving the changes already! 
 
Same again tomorrow - bring it! 

Down another 2 pounds this morning - where did that come from?!? 3 pound drop in 3 days. 
I wont be adjusting my diet this week as what I am doing seems to be working, for now....

Hi Guys,
Little progress report for the big diet!
Training has been pin point all last week and again this week. I have been in the gym everyday doing some sort of activity, be it strength work, hypertrophy work, cardio or plyometrics! 
Diet has also been good, yet to have a cheat meal or to even miss a meal. 
The results have been showing too, looking leaner and full of energy. However, this is still going to be a long journey and it's difficult to not get too keen and cut calories when it's not required. I remember from the past, once I cut calories it's very hard to introduce them back into the diet as it 'feels' like you are going against what you should be doing.  
So it is about sitting back and taking each day as it comes at the minute. The scale weight has not changed a great deal, and I am around the 169-170lbs mark still. I think pictures are going to be my best bet for seeing changes so I will try to get some more next week some time and I shall post them up here! 
Keep it training hard guys! 

Wondered where you had been hiding ! Whack some up on your FB page when you take em fella

Guys,
Been a great weeks training so far, high volume week again (3 weeks comes around quick!). 
Diet is on point, I have yet to reduce or change my food/calories and the last four weeks have been fairly easy really. I have been letting the intermittent fasting do it's job with some light cardio on the weekends.
I took some pictures tonight, so this is four weeks into my diet. Definite changes from the last set, but I think it's time to add in some additional morning fasted cardio soon. I would rather increase activity than reduce calories. So if I do add any cardio, I will start with 30mins fasted mornings walking three times per week. This should get things burning!
I have also received some Green tea, caffeine and CLA caps, which I will start stacking - this should give me that little boost too.
Feeling good, leaning up and getting stronger too, lets hope it continues.
17 weeks to go - Come On! 

Rear Double bicep, thats your pose, shoulders and arms look great, over powers your back...but what a great problem you have LOL i'm the reverse

MRENIGMA


Rear Double bicep, thats your pose, shoulders and arms look great, over powers your back...but what a great problem you have LOL i'm the reverse

Cheers Buddy, it's good to get some pictures just to see what you look like from behind lol 

Hello guys,
Training started hard this week with a 40 hour fast on Sunday. I had lots of traveling to do, so I was very busy and food wasn't on my mind - easy peasy! I used to do these long fasts when bulking, mainly to have a day to clear the digestive system, give the protein a break and to get a nice rebound from it the following couple of days. This time I am seeing how well it works for extra fat loss. I will use these long fasts when schedule permits and feeling hardcore!
 
Currently low volume week, to give the body a slight deload from my typical high volume. However I have added in 30 minute fasted walking three times this week which seems to be working well. 
 
Still no adjustment to foods or calories since I started the diet which is keeping me strong and full. 
 
That's it for now, keep training hard! 

Meant to add: based on some feedback on here and else where I have added some additional volume for my lats - to help thicken and widen them that bit more. Should sort things out! 
 
So thanks for the feedback! 

Some training videos from tonight;
Set of touch and go's on the high box - 180kg.
http://www.youtube.com/watch?v=wEQZbcCa5PU&context=C3c5d072ADOEgsToPDskL1PMwuLgL7RK8vjkdtDF0w
 
Set of touch n goes on the high box - 200kg - not the best filming but you get the idea...
http://www.youtube.com/watch?v=rncDo4_LeBI&feature=related

Ok guys,

Training partner wanted to snap some pictures for his progress tonight so I thought I would grab some quick ones too. 

I am about 165lbs as of today which is the lowest weight I have been since I started bodybuilding and trying to gain muscle. Considering I still have around a stone to drop, it's going to feel very weird from now on in. 

So these pictures show me about 2lbs less than the last set and I think some detail is coming through in places. I notice my lower left trap is slightly larger than my right. I have never had an injury so this must be simply due to my training. I will have to try and balance this a bit better over the next few months - so if anyone has any tried and tested exercises to REALLY isolate this part of the back them drop me a youtube video! 
 

 
Veins don't show up too well under the bright lights  - so here is a close up for the hardcore ;) 
 
Poor quality sorry 

High calorie day yesterday followed by 40 hour total fast today = Shocking the body! 
I was feeling pretty depleted come the end of last week and yesterdays food really picked me up and I am still feeling the positive effects today despite the lack of food. 
1 hour walking completed this morning with another 30-40mins later this evening. I will then wake tomorrow morning and do another 30-40mins walking still fasted. The fast will be broken at noon when I shall have a large lunch :)

Looking ripped matey, how many weeks out are you now?
 
Cracking side triceps too, makes your waist look tiny. Keep up what you're doing cos it's obviously working.