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View Full Version : The world's most breakable man... manning up again.



ryuage
10-21-2009, 09:50 AM
Well, hey there kiddies :hello:

Been out of the mix for awhile... To keep it short, I've been injured the last 3 months in where I did not touch a weight at all and probably tried to jog once in that period of time. Prior to that I was oly lifting and doing crossfit and priming myself to leave for BUD/S (Navy Seals) in which I was scheduled to go in this past August and rejoin my military brethren. Apparently I didn't make it after seriously injuring my lower body and upper body which resulted in a few different fractures. Now my weak little ass is back in the gym as of Monday with some minor pains mostly in my wrist... but hey I'll deal with it. Tired of getting winded, growing moobs, and getting weaker and weaker over time.

Starting off with 3 full body routines a week (M/W/F) with cardio thrown in here and there until I start rolling into it "hardcore" again

Monday, 19 October 2009

Squat 225x5, 225x5, 225x5
To give you an idea of how much muscle and strength I lost, I was squatting 455x5 mid June. I guess I can't complain... hopefully it bounces back soon. I could feel my legs getting sore and cramping after each set.

Bench 155x5, 155x5, 155x5

BB Row 135x5, 135x5, 135x5

getfit
10-21-2009, 11:38 AM
Hello sweetness.Glad to see you back.

Coke
10-21-2009, 01:35 PM
You will bounce back and be stronger than ever this time Steve.

ryuage
10-21-2009, 03:35 PM
Thanks Sylvia and Terry for chiming in!

hopefully I bounce back quick... I was itching to start working out again

ryuage
10-22-2009, 04:52 PM
21 October 2009

Deadlifts 275x5, 275x5, 275x5

dips +10x5x5

Pullups 3x5

Coke
10-23-2009, 07:51 AM
Effort is solid guy, look forward to seeing you raise up again.

DieselWarrior
10-23-2009, 08:33 AM
Keep it up!

ryuage
10-23-2009, 04:42 PM
thanks guy, it's definitely a humbling experience lifting a weight for working sets that used to be your warmup

ryuage
10-27-2009, 12:42 AM
Tonight

Deadlift 285x5 285x5 285x5
dips +15x5x5
Pullups bwx6 bwx6 bwx5

Coke
10-27-2009, 10:48 AM
Keep it on track dude, looks nice.

ryuage
11-03-2009, 09:18 AM
Yesterday

Squat 255x5 255x5 255x5
Bench 170x5 170x5 170x5
Seated Row 160x5 160x5 160x5

Been consistently getting my strength back and the weights are feeling lighter and lighter... didn't struggle through any of the sets.

Been doing cardio in the mornings to kind of wake me up and also put me back on track... even started to diet down again. It's kind of hard when you are a foodie, your girlfriend is a foodie, and you love to make gourmet meals for dinner every night. Tonight is taco tuesday, but I think i'll just sit back and hang out while my friends enjoy their tacos haha. For me there is no such thing as moderation... once I start I can't stop so I don't start at all.

Coke
11-03-2009, 11:28 AM
Like the effort bro, including the fact that you are getting the cardio in regularly.

ryuage
11-12-2009, 03:20 PM
thanks man... been hitting the cardio 5x a week and 3 full body sessions

am
jump rope - 20 minutes
treadmill - 30 minutes

last night
squat 275x5 275x5 275x5
bench 185x5 185x5 185x5
seated row 170x5 170x5 170x5

Coke
11-13-2009, 08:06 AM
Nice hearing you're on a roll man.

ryuage
11-14-2009, 10:45 AM
the only one to visit my journal ;)

thanks

Deadlift 325x5 325x5 325x5
dips +35x5x5
pullups/pulldowns

ryuage
11-18-2009, 10:19 AM
Deadlift 335x5 335x5 335x5
dips +40x5x5
Pulldowns 150x5x5

5 minute warmup
20 minutes intervals 4.0/12.0
5 minute cooldown

Chris Rodgers
11-18-2009, 11:05 AM
Holy Old Skool!! Good to see you back at it man. Strength is coming back nice and quick. Looks like you are not messing around, keeping it simple with the basics and progressing. What are you weighing?


And hell yea for Taco Tuesday, lol.

ryuage
11-23-2009, 04:39 PM
yoooo, thanks for chiming in Chris.

Think I'm weighing around 175ish... always believe in KISS

Today
Deadlifts 345x5 345x5 345x5
Dips +45x5x5
Pulldowns 160x5x5

50 minutes LISS cardio

Coke
11-23-2009, 06:28 PM
Good sessions, see the numbers are raising up gradually.

ryuage
11-30-2009, 12:06 PM
Thanks Coke

Today

Squat 300x5 300x5 300x5
Bench 200x5 200x5 200x5
Row - forgot what its called, but I did some rowing... haha

Unholy
11-30-2009, 12:43 PM
*Wave* nice to see some familiar faces up in here!

ryuage
11-30-2009, 02:52 PM
YO Paul, nice to see you chime in... I would say the same, but from the last time I remember how you looked to what I've been seeing lately ....:omg: congratulations on the transformation, it is truly inspiring.

ryuage
12-02-2009, 01:37 PM
Today

Deadlifts 365x5 365x3 - lost grip 385x1 (note to self, need chalk) using hook grip
Dips +55x5x5
Weighted Pullups

Coke
12-02-2009, 08:00 PM
Build that grip up, or get some straps like me and take an easier route, lol...fine stuff there dude.

ryuage
12-03-2009, 03:29 PM
i dont think it was my grip giving out... more like sweaty hands + smoothed out bar

ryuage
12-04-2009, 05:43 PM
Today

Squat 315x3x3
Bench 215x3x3
T-Bar Row 145x5x3

errrthing ez pz slow and controlled

Isaac Wilkins
12-04-2009, 05:49 PM
What's up, man!? Maybe there's a return going on!

ryuage
12-07-2009, 01:23 PM
Whatup Isaac... hopefully there is a return going on. I need some consistency going.

Today
Squats 325x3x3
Dips +60x5x5
Pullups +20x5x3

Coke
12-07-2009, 05:05 PM
Been keeping on track very well Steve, props.

ryuage
12-09-2009, 12:55 PM
im trrrrrying!

Deadlift 370x3 reset reps
Bench 225x2 220x2
Pullups - decided to follow the new article on wbb with a little twist.
25 pullups in singles every 15 seconds dead hang to right above sternum (sorry but my flexibility wont even allow me to get to sternum without momentum)
25 chin ups in singles every 15 seconds
10 netural grip every 15 seconds

somc ardio

Coke
12-10-2009, 09:28 AM
That's a damn good and intense workout bro.

ryuage
12-11-2009, 01:03 PM
Squat 330x3 330x2
Dips +65x5x5
Weighted Pullups

bitta cardio

ITS COLD

ryuage
12-16-2009, 01:47 PM
5/3/1 Week 1 Workout 2 of 3

so... since I've been doing the most basic of basic routines and feel a bit more comfortable with the iron again, I decided to switch it up and work on getting strong. Due to its popularity I decided to go and give the 531 routine a go. Hopefully I can see some strength gains even though my eating is not up to par... weighing in around ~179ish My deload (4th week) will coincide with me going to Cancun for a little R&R

As of now my "actual" maxes / Working Max (90%)

Military Press 165 / 150 <--- probably less since I haven't done any actual shoulder work and working with 85% of my 90% max was tougher than expected.
Deadlift 390/350
Bench Press 230/207
Squat 350/315

My CrossFit Total (Shoulder Press/DL/SQ) in July was 1200 and I don't think I can even hit 1000 if I tried.

Squats
135x5
185x5
205x5
235x5
270x12 (definitely had a few more reps in the tank, but my metcon is lacking)

175x10
175x10
175x10
175x10
175x10

Ghetto GHRs
Assisted BW x 10 x 3

Decline Weighted Situps (weight behind head)
+25x8
+15x12
+15x12

Some Incline walking for about 35 minutes afterwards

Coke
12-16-2009, 02:43 PM
Props on the squats and all man.

ryuage
12-18-2009, 02:05 PM
thanks d00d

5/3/1 Week 1 Workout 3 of 3

Bench
135x5
155x5
175x12 (definitely had more in the tank, but with no spotter I rather not risk it)

135x10
135x10
135x10

DB Rows
65'sx10
65'sx10
65'sx10

thought I would start off real conservatively, I also held each rep at the top for a good count.

face pulls
90x15
90x15
90x15

35 minutes of cardio to finish it up

ryuage
12-21-2009, 02:36 PM
5/3/1 Week 2 Workout 1 of 3

Deadlift
245x3
285x3
315x13 (probably had more in me, but I couldn't hold onto the bar any longer... gonna grab the chalk at my parents house when I visit over the holidays)

Military Press
85x3
95x3
110x8 (stopped as I didn't want to put too much strain on my shoulders)

Dips
+40x10
+40x10
+40x10

Few sets of pullups

Some ez cardio

Coke
12-21-2009, 09:33 PM
Nice job for both days guy.

ryuage
12-23-2009, 02:15 PM
Thanks T

Today

Squats ass to grass
225x3
245x3
285x10

185x10
185x10
185x10

Assisted BW Ghetto GHR
x10x5

Decline weighted situps behind head
+20x10
+20x10
+20x10

some pullups

some cardio

out the door

Geometheus
01-12-2010, 06:54 PM
:lurk:
Where did you go? Come back

ryuage
01-21-2010, 09:29 AM
haha, thanks for chiming in... I actually went on a mini vacation... but I am back now and way bloated.

Cycle 2 Week 1 Workout 1 of 3

Deadlifts
315x13 - had more, still no chalk and couldn't hold on anymore... all that loungin and gorging myself didn't help either

Military Press
105x10 - stopped as I did not want to tweak my shoulder

Pullups

DB Bench
70'sx10 x 2

Squat day today

ryuage
01-26-2010, 08:54 AM
everything is back on track...

Cycle 2 Week 2

Deadlifts
325x15

military press
115x8

Coke
01-26-2010, 10:39 AM
everything is back on track...

Good deal man.

Sidior
01-26-2010, 11:37 AM
Bloating is good for training :D Glad to see you are still on track.