Ruys' 2010 Training/Progress Log

[Ruys]

Had an awesome leg session last night. Did back squats, front squats (which I'm learning to love finally), walking lunges, extensions and stiff leg deads. When I went to step onto the deadlift platform at the end of the workout I actually couldn't lift myself up there with one leg. I seriously thought to myself "I'm going to need 2 legs to do this" then realised that that was kinda against the laws of physics and just pulled myself up with my arms. 

[xpl0sive]

When I went to step onto the deadlift platform at the end of the workout I actually couldn't lift myself up there with one leg. I seriously thought to myself "I'm going to need 2 legs to do this" then realised that that was kinda against the laws of physics and just pulled myself up with my arms.

This is when you know you have decimated every last muscle fibre in your quads. This is how you need to train every workout! Awesome stuff dude. I think this is what I need to do to my chest to make it grow. Get my nutcase coach to absoutely rip my chest apart, and maybe it will finally give in, lol.

On a side note, I'm experiencing a serious case of DOMS in my quads right now, and I've been walking around the office smiling as I take each step and feel the pain throughout my entire quads. I am happy because I hardly ever get sore from a leg workout anymore, it really takes a lot to make my quads sore as they are so well conditioned, so the fact that I am in some serious pain today tells me that I had a ripper leg session yesterday, lol.

[Ruys]

I love that feeling. I actually don't feel right unless it hurts to stretch or move at least 1 muscle group in my body. My legs are surprisingly not too bad today which is telling me that tomorrow may be quite interesting. 

[xpl0sive]

haha I'm the same. Yes, you may be quite sore tomorrow. I know sometimes with me, the soreness can be quite delayed, and the following day after a workout I may experience only slight pain, and then the next day after that the pain gets much worse, lol.

[Ruys]

I was feeling pretty average in the gym tonight. It was shoulders and calves night which is never super inspiring at the best of times and I just wasn't feeling. Then I thought I might as well jump on the scales at the end of the session. My mood significantly improved when I weighed in at 87kg. By my calculations (which is a simple subtraction which I have been doing for the past couple of decades) I have gained 6kg in a little less than 4 weeks!

My goal of hitting 95kg by mid May is looking pretty good.

[xpl0sive]

Awesome stuff bro. Remember, as long as your cals are clean, you will not get fat! Keep eating massive amounts of clean, whole food and you will be massive

I too had shoulders and calves this morning, minus the calves lol. Every session I seem to run out of time and it pisses me off. I normally don't care too much coz my calves are great as it is, but I need to burn the cals, so tomorrow I'm doing a monster workout of back, traps, rear delts abs & calves lol. The bulk of the workout will be back, and will throw in a few exercises for the rest.

[Ruys]

Yeah it seems to be fairly clean so far. I've smoothed out a little but that's to be expected. Still got decent abs and separation through the quads so I could be a lot worse off.

I trained Monday morning before uni and ran out of time and it sucked ass. I'm used to training at night so the only thing I can be late for is dinner. Could be a good motivator to keep the rest intervals short though.

[xpl0sive]

Definitely. Morning workouts are the best. It's just a mater of managing your time better. You need to make sure you get to the gym by a certain time, to allow yourself to get in a full workout, and when you're there do not mess around, just get straight into it, no chit chat. Time your rest intervals with a stop watch if you must, to ensure you are on track. I find it's easier to grow while maintaining decent bodyfat levels when training in the morning.

Do not worry about smoothing out. Remember, your goal is to put on size, so your bodyfat will increase a little. Just do not let it get too high. My friend did that, post diet last year, and he's been starving himself past 4 weeks in an attempt to get lean in time for the ANB juniors, while I've been steadily cruising a long, lol.

[Ruys]

So last night I weighed 88.5kg so the official weight increase after 4 weeks is 7kg, 5 of which was in the last 2 weeks. I'm hoping to hit 90 by the end of the week but at the rate I'm going I might hit that by tomorrow. lol

Strength has come up a bit too. I've added about 20% to nearly all my lifts in the last week or so. Things are going well. 

[xpl0sive]

Sounds like you are ripping it up mate. That's a big weight increase! Just keep an eye on that bodyfat and make sure it doesn't increase too much too quick. 90kg should be no problem. Aim for 95, lol.

[Ruys]

Yeah I'm keeping a close eye on the fat and it's not getting out of hand at all. 90kg was the goal for the end of the week, I don't think I can manage 95 by Saturday. 

Originally the goal was 95kg by mid May but I think I'm going to bump that up to 100 as long as I don't start getting too fat. If I manage that it will have been nearly 20kg in 3 months which is pretty unheard of so I'm not holding my breath. 

[xpl0sive]

WTF are you eating? lol you seem to be gaining weight at a rapid rate! I found that when I started eating squeaky clean, I found it a little hard to gain weight.

[Ruys]

I'm not really eating perfectly clean. Just what I posted a page or two back but I've increased the portion sizes a little more too. I'm sure I'll start to plateau at some point but I hope it's not any time soon. 

[xpl0sive]

pretty impressive gains. I'd be keen to see some pics. I hope I can gain like that when I start bulking up again lol.

[Ruys]

Yeah cool, I'll try get some pics up this week.

I reckon you could beat my gains mate. After one of my comps I put on like 8kg in a week. All fat and fluid of course.