Ru Anderson - Journey to the Stage 2012

[Ru Anderson]

Hello guys,

I have decided to start my own progress journal to track my progress, get some feedback and hopefully help others.

Goal: get super lean and jump on stage (1st time)

So it starts now - clean diet and hard training!

I plan to get some pictures up on a weekly basis - first ones will be put up this weekend.

Here are a couple of pictures from 2 years ago when I dropped some weight:




And this is a short video from May last year:


My current weight is 173LBs as of this morning.
If people are interested in my current diet and training then just ask and I will post it up in detail.

Lets do this!

[karryann]

Hi, what federation/association do you hope to compete with? I'm competing for the first time in July with BNBF.
What weight do you think you will be on stage? Sorry I know I'll have lots of questions.
I'll be following this journal, It would be great if you could put up your training, interesting reading?

[Ru Anderson]

Quote

Hi, what federation/association do you hope to compete with? I'm competing for the first time in July with BNBF.
What weight do you think you will be on stage? Sorry I know I'll have lots of questions.
I'll be following this journal, It would be great if you could put up your training, interesting reading?

Hi buddy,
I plan on entering the August BNBF competition in Manchester with an earlier show in May with the NPA.

Your guess is as good as mine for what weight I will be - for me it doesn't matter - as long as it is getting lower when I want it to. At a guess, 160lbs..... or less!?

My training and eating is not what most bodybuilders do, so I'm sure it will meet some criticism. I train 6-7 days per week, sometimes twice per day on weekends. I like the high volume/frequency approach but I have tried most things. I don't train to failure on compounds - too draining for me and I always try to be explosive for every rep. Low reps, high sets for the same 5-6 key compound lifts repeated on a daily basis. Isolation stuff is completed s when I have the energy or on low volume weeks. I work in three week cycles in terms of volume - low, medium and high. repeat. The low volume weeks allow me to de-load and add in extra volume for other body parts - calves, abs etc. The high volume weeks are tough and can be pretty long.

Todays workout looked like this;
A1. Seated overhead press from pins - work up heavy 3x2 (reps/sets)
B1. Thick barbell standing overhead military press - 5 x 6 (reps/sets) (wave loading pattern i.e. alternate the weight on the bar every set -usually by around 2.5kg)
B2. Heavy cable shrugs in between sets of pressing
C1. Incline bench press - 5 x 6 (reps/sets) (wave loading)
C2. Leaning over dumbell rows in between sets of benching
D1. Hack Squat 5x 6 (reps/sets)
D2. Calf raises in hack squat in between sets of squats

This is a medium volume week. I'll post up all my training this week which will give a better indication of it - but thats the basics!

[Maximi11ion]

Great physique Ru, welcome to the forum How long have you been training?

[Ru Anderson]

Quote

Great physique Ru, welcome to the forum How long have you been training?

Cheers mate, I have been training seriously since University about 6 years ago. I have had the funds to eat better since leaving uni about 3 years ago. But I was one of those kids who was in and out of the gym from the day they let me in.

[Ru Anderson]

Todays training:
A1 Flat bench press from pins - work up heavy 3x2 (reps/sets)
B1. Incline bench press - 5 x 6 (reps/sets) (wave loading)
B2. Leaning over dumbell rows in between sets of benching
C1. Thick barbell standing overhead military press - 5 x 6 (reps/sets) (wave loading pattern i.e. alternate the weight on the bar every set -usually by around 2.5kg)
C2. Heavy dumbbell shrugs in between sets of pressing
D1. Hack Squat 5x 6 (reps/sets)
D2. Calf raises in hack squat in between sets of squats

Very similar to yesterday but more chest volume.

[karryann]

Your training is very different to mine, but when you find a something that works, then stick with it. I'm also competing with NPA, but not until September. I'd planned to come watch the BNBF northern qualifier, looking forward to seeing you on stage

[sh1]

Awesome! Best of luck, buddy

[MJ.23]

Welcome to the forum pal. Looking good

[davecpfc]

What is your typical diet on a training day dude? 6-7 days a week is a lot of training, you must constantly be sore! Also, how come you do a lot of shrugging? I'm of the opinion that big traps make the shoulders look smaller, or are they a weak part of your physique?

You look in good shape and im looking forward to seeing your progress.
Dave