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Thread: Ruhl's Shred Thread

  1. #11
    Join Date
    Mar 2009
    Posts
    448
    Quote Originally Posted by Ruhlfreak55 View Post
    damn....just forgot how old i am for a second....i'm 22 i'm pretty sure

    5'7.25
    212.4 as of this morning
    bodyfat is still kinda high i think....*sigh* prolly 15%
    been training since i was a freshman in highschool and hard since i was a junior
    Cool. what is your target bodyweight and % for the comp?

  2. #12
    Join Date
    Feb 2009
    Posts
    249
    bodyweight i'm not quite sure...obvious now that i'll be below 198.25 i guess...so in that class somewhere i'd imagine....and % just as low as i can get it.....lot of time to go, and I want to win i wont lie

  3. #13
    Join Date
    Feb 2009
    Posts
    249
    I would like someone to look over my diet and tell me if there are foods in there that i need to eliminate completely. I'm going to transition to the carb cycle that is suggested in the precontest link after this next week with 4 mediums, 1 high, and 2 lows. I may have to bump the calories suggested for the mediums and lows for a while though....or maybe not, i'm gonna have to think on it for sure

  4. #14
    Join Date
    Feb 2009
    Posts
    249

    3/21/09 back

    might as well post my back workout for people to ream before i start cleaning here.....

    DEADLIFT
    135 x 18
    225 x 15
    315 x 12
    405 x 8
    495 x 3 (good lord i'm weak as fuck right now )

    LAT PULLDOWNS
    150 x 18
    210 x 15
    255 x 10
    300 x 8
    300 x 8 (yes of course i cheat with these....but i did all sets last week strict....and wasn't sore at all)
    165 x 15 -> 135 x 12 -> 105 x 8 (double drop)

    BENT OVER BB ROWS
    135 x 12
    135 x 10
    135 x 10
    185 x 10
    135 x 10 (very hard for me to feel these and do 'em right....still just don't have the rhythm down)

    REAR PULLDOWNS SUPERSET ST. ARM PUSHDOWNS
    90 x 15 -> 50 x 12
    105 x 15 -> 50 x 12
    120 x 12 -> 60 x 10
    135 x 10 -> 60 x 10
    135 x 10 -> 60 x 10

    ONE-ARM DB ROWS
    ***note: i add dumbells together on unilateral exercises....so the weight is the total for both sides of the body
    200 x 12
    250 x 10
    300 x 10
    300 x 10
    300 x 12 (almost died)

    HYPER EXT (on roman chair)
    ***note: BW = bodyweight
    bw x 15
    25 x 15
    50 x 12
    75 x 10
    75 x 8 -> 25 x 8

    some abs:

    PLATE TWISTS
    25 x 12 (12 per side)
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    CRUNCHES SUPERSET WITH LEG RAISES
    BW x 20 x 20
    BW x 20 x 20
    BW x 20 x 20
    BW x 20 x 20
    BW x 20 x 20

  5. #15
    Join Date
    Jul 2008
    Posts
    174
    This thread is useless without contest prep progress pics.

  6. #16
    Join Date
    Feb 2009
    Posts
    249
    Quote Originally Posted by ripitupbaby View Post
    This thread is useless without contest prep progress pics.
    i'm quite good at getting out of putting those up....we'll see....soon I shall

  7. #17
    Join Date
    Feb 2009
    Posts
    249
    clen and T3 have begun *looks excited* *types slowly cuz of shaky hands*

  8. #18
    Join Date
    Jul 2008
    Posts
    27
    Quote Originally Posted by ripitupbaby View Post
    This thread is useless without contest prep progress pics.
    not much chance of that happening

    Quote Originally Posted by Ruhlfreak55 View Post
    i'm quite good at getting out of putting those up....we'll see....soon I shall
    shoot me a pm if you do

  9. #19
    Join Date
    Jan 2009
    Posts
    4,021
    Quote Originally Posted by ripitupbaby View Post
    This thread is useless without contest prep progress pics.
    Right! Ruhl the pics...

  10. #20
    Join Date
    Feb 2009
    Posts
    249
    Quote Originally Posted by nRk1s7Wd View Post
    Aloha,
    SPAMMER!!!!!! someone kill him!!!!!!!!!!!
    Last edited by Ruhlfreak55; 04-06-2009 at 11:45 AM.

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