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Thread: (LOG) S.Ruggiero - Training Log

  1. #31
    18.09.2010

    Remake + Isolation
    1. SWS: 3 x 15 reps
    2. Shoulder blades exaction.: 3 x 15 reps
    3. Face pull: 3 x 15 reps (7 kg)
    4. DBLyingExternalRotation: 3 x 15 reps (empty dumbbell)
    5. Candles:
    a) Barbell wrist curl: 11 x 8 / 16 x 8 / 21 x 8
    b) Barbell reverse curl: 11 x 8 / 16 x 8 / 21 x 8
    c) Barbell curl: 11 x 8 / 16 x 8 / 21 x 8
    d) Barbell close grip press on the floor: 11 x 8 / 16 x 8 / 21 x 8
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Candles - I felt much more power than the last time.

    Every rehab exercise - fighting hard.

  2. #32
    Rear pulldown ??? Bar to the upper back ?
    Don't evet do this again. Switch to front pulldown.


    Sure, I will. But why is that? I'm just curious. Injury danger?

  3. #33
    Yes. That movement is 100% injury maker. Is order to perform it you must either:

    a) Round your spine [head front]
    b) Work with arms past middle line

    Both should be eliminated - as well as this exercise.
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  4. #34
    21.09.2010

    Lower Body
    1. Jump squat:
    10 x 5 / 15 x 5 / 20 x 5 / 25 x 5
    10 x 5 / 15 x 5 / 20 x 5 / 27 x 5
    11 x 5 / 16 x 5 / 21 x 5 / 26 x 5
    12 x 5 / 17 x 5 / 22 x 5 / 27 x 5

    2. Parallel squat:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 6 / 80 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 1 / 107 x 1
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 100 x 3 / 110 x 1
    43 x 6 / 53 x 6 / 73 x 6 / 93 x 6 / 103 x 2
    45 x 6 / 55 x 6 / 75 x 6 / 95 x 6

    3. High pull:
    10 x 5 / 15 x 5 / 20 x 5 / 25 x 5
    10 x 5 / 15 x 5 / 20 x 5 / 27 x 5
    11 x 5 / 16 x 5 / 21 x 5 / 26 x 5
    12 x 5 / 17 x 5 / 22 x 5 / 27 x 5

    4. Dead-lift:
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 3 / 107 x 1 / 115 x 1
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6 / 55 x 6
    27 x 6 / 32 x 6 / 37 x 6 / 42 x 6

    5. Front squat (narrow):
    20 x 10 / 21 x 12 / 22 x 12
    20 x 13 / 22 x 15 / 24 x 12
    21 x 20 / 23 x 15 / 25 x 12
    22 x 20 / 24 x 15 / 25 x 20

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Dead-lift - I tried to work only with my hips and the difference was huge. My back weren't that tired and the movement seemed to be more natural. I'm not 100% sure but I think that I'm close to it. My training partner is missing so I don't have any video. We'll see next time.

    Front squat (narrow) - once again I went all out. After the exercise my legs were like heavy blocks, good feeling.

    Even I had some battle with >Parallel squat 95 x 6<, after the training I felt much better than the last time. Tired, but not exhausted.

  5. #35
    Senior Member kwachor is on a good road kwachor's Avatar
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    hi S.Ruggiero - Did you use the same low diameter discs as on your video in analisys thred?
    Your barbell should be situated around 20cm above floor.

    If your barbell is on lower position, change it!!
    it should help to achive better moving pattern

  6. #36
    Yeah, I know. But I if I put big diameter discs I will have 40 kg. And I have to start from 25. Thanks anyway

  7. #37
    22.09.2010

    Upper Body
    1a. Push press:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 72 x 1
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 75 x 1
    42 x 6 / 52 x 6 / 62 x 6 / 72 x 3 / 77 x 1
    40 x 6 / 55 x 6 / 65 x 6 / 75 x 3

    1b. Front pulldown:
    45 x 6 / 55 x 6 / 65 x 6 / 70 x 3

    2. Barbell incline bench press:
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 3 / 105 x 1
    43 x 6 / 63 x 6 / 83 x 6 / 103 x 2
    40 x 12 / 50 x 12 / 60 x 12

    3. Barbell bent-over row:
    40 x 12 / 60 x 8 / 80 x 4
    40 x 12 / 60 x 12 / 80 x 5
    43 x 12 / 63 x 12 / 83 x 5
    40 x 12 / 50 x 12 / 60 x 8

    4. Power style dips:
    0 x 15 / 2,5 x 6 / 5 x 4
    0 x 15 / 2,5 x 7 / 5 x 5
    0 x 16 / 2,5 x 6 / 5 x 4
    0 x 15 / 2,5 x 7 / 5 x 6

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Push press - 40 x 6 instead 45 x 6 - my mistake, too many thoughts on mind.

    Barbell incline bench press - I was so disappointed. I tried to bring someone who could help to the last minute but it was like some massive conspiracy against my progress in this exercise. And I didn't even mix it with barbell bent-over row because my back is just killing me thanks to changing barbell position by myself.

    Power style dips - It was my only chance to burn my chest and I did my best to achieve it.

    Waiting for my training partner's comeback.
    Last edited by S.Ruggiero; September 24th, 2010 at 17:51. Reason: Wrong date

  8. #38
    One more thing.

    No-barbell squat - back squat style (hamstring stretching) - I'm able to do it without holding the bar in front of me which was impossible some time ago. Is it a progress? Or should I hold the bar while doing it?

  9. #39
    Is is a great progress! But keep on fighting for best and most safe execution.
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  10. #40
    Senior Member kwachor is on a good road kwachor's Avatar
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    so put kind of bench/antything below discs ....

  11. #41
    23.09.2010

    Remake + Isolation
    1. SWS: 3 x 15 reps
    2. Shoulder blades exaction.: 3 x 15 reps
    3. Face pull: 3 x 15 reps (8 kg)
    4. DBLyingExternalRotation: 3 x 15 reps (empty dumbbell)
    5. Candles:
    a) Barbell wrist curl: 13 x 8 / 18 x 8 / 23 x 8
    b) Barbell reverse curl: 13 x 8 / 18 x 8 / 23 x 8
    c) Barbell curl: 13 x 8 / 18 x 8 / 23 x 8
    d) Barbell close grip press on the floor: 13 x 8 / 18 x 8 / 23 x 8
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    I'm not 100% sure but I think that movement in exercises 1 2 3 seemed to be >a little bit< easier.

    DBLyingExternalRotation - ................the pain. Shoulders are crying during this exercise.

    Candles - there wasn't any fight for repetitions but I started to feel some weight during the last sets.

  12. #42
    26.09.2010

    Lower Body
    1. Jump squat:
    10 x 5 / 15 x 5 / 20 x 5 / 25 x 5
    10 x 5 / 15 x 5 / 20 x 5 / 27 x 5
    11 x 5 / 16 x 5 / 21 x 5 / 26 x 5
    12 x 5 / 17 x 5 / 22 x 5 / 27 x 5
    13 x 5 / 18 x 5 / 23 x 5 / 28 x 5

    2. Parallel squat:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 6 / 80 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 1 / 107 x 1
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 100 x 3 / 110 x 1
    43 x 6 / 53 x 6 / 73 x 6 / 93 x 6 / 103 x 2
    45 x 6 / 55 x 6 / 75 x 6 / 95 x 6
    47 x 6 / 57 x 6 / 77 x 6 / 97 x 6

    3. High pull:
    10 x 5 / 15 x 5 / 20 x 5 / 25 x 5
    10 x 5 / 15 x 5 / 20 x 5 / 27 x 5
    11 x 5 / 16 x 5 / 21 x 5 / 26 x 5
    12 x 5 / 17 x 5 / 22 x 5 / 27 x 5
    13 x 5 / 18 x 5 / 23 x 5 / 28 x 5

    4. Dead-lift:
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 3 / 107 x 1 / 115 x 1
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6 / 55 x 6
    27 x 6 / 32 x 6 / 37 x 6 / 42 x 6
    30 x 6 / 35 x 6 / 40 x 6 / 45 x 6

    5. Front squat (narrow):
    20 x 10 / 21 x 12 / 22 x 12
    20 x 13 / 22 x 15 / 24 x 12
    21 x 20 / 23 x 15 / 25 x 12
    22 x 20 / 24 x 15 / 25 x 20
    23 x 20 / 25 x 20 / 26 x 20

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Parallel squat - like the last week, very nice battle in the final set. I wonder how long I will manage to keep progressing with full 6 reps.

    Dead-lift - video soon.

    Front squat (narrow) - when I did this exercise for the first time, I thought I would never do 3 full sets with 20 reps. However, the last set was incredibly hard, my legs were burning and I thought I would do maximally 15 reps.

    Very good training.

  13. #43
    Parallel squat - like the last week, very nice battle in the final set. I wonder how long I will manage to keep progressing with full 6 reps.

    Only your body will tell. Don't worry. We have got so many ranges and methods that plateu is not an option.
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  14. #44
    27.09.2010

    Upper Body
    1a. Push press:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 72 x 1
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 75 x 1
    42 x 6 / 52 x 6 / 62 x 6 / 72 x 3 / 77 x 1
    40 x 6 / 55 x 6 / 65 x 6 / 75 x 3
    47 x 6 / 57 x 6 / 67 x 6 / 77 x 3

    1b. Front pulldown:
    45 x 6 / 55 x 6 / 65 x 6 / 70 x 3
    47,5 x 6 / 57,5 x 6 / 67,5 x 6 / 72,5 x 3

    2a. Barbell incline bench press:
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 3 / 105 x 1
    43 x 6 / 63 x 6 / 83 x 6 / 103 x 2
    40 x 12 / 50 x 12 / 60 x 12
    45 x 6 / 65 x 6 / 85 x 6 / 105 x 1

    2b. Barbell bent-over row:
    40 x 12 / 60 x 8 / 80 x 4
    40 x 12 / 60 x 12 / 80 x 5
    43 x 12 / 63 x 12 / 83 x 5
    40 x 12 / 50 x 12 / 60 x 8
    45 x 12 / 65 x 12 / 85 x 5

    3. Power style dips:
    0 x 15 / 2,5 x 6 / 5 x 4
    0 x 15 / 2,5 x 7 / 5 x 5
    0 x 16 / 2,5 x 6 / 5 x 4
    0 x 15 / 2,5 x 7 / 5 x 6
    0 x 16 / 2,5 x 7 / 5 x 4

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Barbell incline bench press - I almost did 2 reps. Almost

    Power style dips - I can't progress in this exercise. Even so, I feel that it works very good for my chest.

    I think that push press at the beginning consumes most of my stamina. I used to have more power in barbell incline bench press. Not the best results today.

  15. #45
    28.09.2010

    Remake + Isolation
    1. SWS: 3 x 15 reps
    2. Shoulder blades exaction.: 3 x 15 reps
    3. Face pull: 3 x 15 reps (9 kg)
    4. DBLyingExternalRotation: 3 x 15 reps (empty dumbbell)
    5. Candles:
    a) Barbell wrist curl: 14 x 8 / 19 x 8 / 24 x 8
    b) Barbell reverse curl: 14 x 8 / 19 x 8 / 24 x 8
    c) Barbell curl: 14 x 8 / 19 x 8 / 24 x 8
    d) Barbell close grip press on the floor: 14 x 8 / 19 x 8 / 24 x 8
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    SWS - movement is easier than is used to be.

    DBLyingExternalRotation - the pain...as always.

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