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Thread: (LOG) S.Ruggiero - Training Log

  1. #1

    (LOG) S.Ruggiero - Training Log

    Hi, mi name is Ruggiero. I won't tell you much about my story with bodybuilding because there's nothing to talk and to be proud about. This is how I looked in 2008:



    It's absolutely nothing impressive, yet it was my best form (even that hump, faulty postures, and muscular contractures were present).

    2009 was a wasted year of constant reduction. This year is crucial for me since I went through the rehabilitation that Puma adviced me. Now I'm ready for some hard work and serious training. Puma already prepared a training program for me, I will start on September 6th.

    Since I was inactive for a few months and never really achieve anything, the main goal for now is to built some base and also to put the finishing touch to my body posture.

    This is how I (unfortunately) look now:



    Age: 23
    Height: 180 cm

    31.08.2010

    Weight: 89 kg
    Upper Arm: 39,5 cm
    Forearm: 30 cm
    Chest: 112 cm
    Chest expanded: 117,5 cm
    Waist: 89,5 cm
    Hips: 95,5 cm
    Thigh: 61,5 cm
    Calve: 37,5 cm


    EDIT:

    26.09.2011 - I'm back after E2 and E3:
    http://www.mnbbc.com/forums/showthre...2725#post42725
    Last edited by S.Ruggiero; September 26th, 2011 at 23:06.

  2. #2
    hi

    it is not so bad, and u r pretty strong, cheer up

    the improvement is the most important thing i believe

    so good luck
    We live as we dream--alone....

    Awake, arise, or be for ever fall'n.

  3. #3
    Thanks. Actually, I'm in a quite good mood, I feel like my time has come. I'm determined and Puma is on my side - what could possibly go wrong?

  4. #4
    Senior Member _Hubert_ is on a good road _Hubert_'s Avatar
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    Hi

    I see you started a log. Maybe next one will be mine?

    I will be dropping in to you. Good luck.

  5. #5
    Thanks. You definitely should, you are the most advanced and powerful beast around here (alongside with Niwix). And I wouldn't have to visit 'the old forum' anymore.

  6. #6
    Bodybuilding log - first step to professional approach. Please, Paste your whole routine.
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  7. #7
    06.09.2010

    Lower Body
    1. Jump squat: 5 x 10 / 5 x 15 / 5 x 20 / 5 x 25
    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
    3. High pull: 5 x 10 / 5 x 15 / 5 x 20 / 5 x 25
    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
    5. Front squat (narrow): 10 x 20 / 12 x 21 / 12 x 22
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Jump squat and high pull - I never did those exercises before. I stopped when the movement got slower.

    Dead-lift - I feel that I could go for 120 kg but my hands are not ready for this (painful corns).

    Front squat (narrow) - I was supposed to do 20 reps in 3 sets. It just killed my legs, I can hardly walk

    No-barbell squat - back squat style (hamstring stretching) - the minute of horror. I wanted to shout after first 20 seconds, the tension seemed to be unbearable and it was hard to breath because of it. I succeed but it will be some ordeal for sure.

  8. #8
    Member nazriel is on a good road nazriel's Avatar
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    Maybe try straps mate.
    It's quite good for performing bigger weights in deadlift when your grip can't handle it I start to use straps always over 120kgs on DL

  9. #9
    I might be wrong but I think that Puma doesn't approve things like straps.
    BTW the grip was OK, it was the skin on my hands that couldn't handle it. But I'm sure it will get used to bigger weights soon. Thanks anyway

  10. #10
    Yeah - totally NO to the straps. They are good for professional bodybuilders who are plishing everything for the contest. 100% no go for ameteurs, especially after corectional program.
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  11. #11
    07.09.2010

    Upper Body
    1a. Push press: 40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 72 x 1
    1b. Chin-up: 0 x 3 / 2,5 x 3 / 5 x 3 / 0 x 4
    2a. Barbell incline bench press: 40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    2b. Barbell bent-over row: 40 x 12 / 60 x 8 / 80 x 4
    3. Power style dips: 0 x 15 / 2,5 x 6 / 5 x 4
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Push press - I could feel yesterday's training in my legs but it didn't really affect the exercise.

    Chin-up - the last rep with 5 kg was not good enough (chin slightly under the bar), therefore I stopped progression.

    Power style dips - I was supposed to do 20 reps in 3 sets. Not ready yet. But it 'burned' my chest, which is good

    No-barbell squat - back squat style (hamstring stretching) - not that horrible as yesterday. Or maybe I was just mentally prepared this time.

  12. #12
    Member nazriel is on a good road nazriel's Avatar
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    Nice power in Push-Press. Cheers mate!
    And this 100kg on Incline bench press is quite amazing!

  13. #13
    08.09.2010

    Remake + Isolation
    1. SWS: 3 x 15 reps
    2. Shoulder blades exaction.: 3 x 15 reps
    3. Face pull: 3 x 15 reps (5 kg)
    4. DBLyingExternalRotation: 3 x 15 reps (empty dumbbell)
    5. Candles:
    a) Barbell wrist curl: 10 x 8 / 15 x 8 / 20 x 8
    b) Barbell reverse curl: 10 x 8 / 15 x 8 / 20 x 8
    c) Barbell curl: 10 x 8 / 15 x 8 / 20 x 8
    d) Barbell close grip press on the floor: 10 x 8 / 15 x 8 / 20 x 8
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    DBLyingExternalRotation – my shoulders were burning.

    Candles – I'm not really sure.. shouldn't it be like “10 x 8 / 12 x 8 / 15 x 8 / 17 x 8 /20 x 8”?

    Hamstring stretching was not that terrible this time.
    Last edited by S.Ruggiero; September 8th, 2010 at 18:07.

  14. #14
    Quote Originally Posted by S.Ruggiero View Post
    08.09.2010

    Remake + Isolation
    1. SWS: 3 x 15 reps
    2. Shoulder blades exaction.: 3 x 15 reps
    3. Face pull: 3 x 15 reps (5 kg)
    4. DBLyingExternalRotation: 3 x 15 reps (empty dumbbell)
    5. Candles:
    a) Barbell wrist curl: 10 x 8 / 15 x 8 / 20 x 8
    b) Barbell reverse curl: 10 x 8 / 15 x 8 / 20 x 8
    c) Barbell curl: 10 x 8 / 15 x 8 / 20 x 8
    d) Barbell close grip press on the floor: 10 x 8 / 15 x 8 / 20 x 8
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    DBLyingExternalRotation – my shoulders were burning.

    Candles – I'm not really sure.. shouldn't it be like “10 x 8 / 12 x 8 / 15 x 8 / 17 x 8 /20 x 8”?

    Hamstring stretching was not that terrible this time.
    Could you write a little bit more about this day ? What was your observations ? Feeling etc. ? It is a very important training for you.
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  15. #15
    Of course.

    SWS - I CAN do it but my range of motion is smaller than my training partner's. He does it easily (like on YT tutorials), I have to fight hard.

    Shoulder blades exaction - I have some nice expander (not that small as it should be but much smaller than any other I saw). I feel my shoulder blades working here.

    Face pull - same as SWS - range of motion might be a little smaller (but I'm not 100% sure, I have to record it).

    I felt tension after training, good feeling. However, it's hard to define this 'range of motion' thing, I will record my performance next time.

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