Ry's road to redemption.

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  1. 1/26/07


    speed: 135 + doubled monster minis-6-5
    (gonna drop the weight some and work on speed a lil more)
    2/2: 185-7 (time to change exercises here)

    Hammer strength chest press:
    speed:180-12 (pretty easy)
    2/2: 150-9 (good)

    standing d-bell shoulder presses done singlely SS w/ glass style side lateral raises:
    speed: 35-15ea, 15's-15
    2/2: 30-12ea, 15's-10

    Dips SS w/ tate presses:
    speed: BW-15, 40's-15
    2/2: BW-8, 35's- lost count

    hit up some rope tricep ext

    20min cardio

  2. 1/28/07


    ****somewhat of an injury...I went sledding (down a hill on a saucer) and it was funny but I fell off a few times and skidding on my a$$! Needless to say, my right butt cheek feels like it has a couple golf balls in it*****


    Anyways...I still did descent.

    Front squat:

    Hammer strength leg press:

    leg curls 2/2:
    110-12 i think..mighta lost count!


    barbell curls drop set:
    (arms about explode!)

    Tricep pullover and ext:

    D-bell skullcrushers:

    seated calf raises SS w/ skiier calf raises in smith:
    90 lbs, and 285 lbs, 2 sets to failure

    20 min cardio
  3. 1/30/07


    Hammer incline chest press:

    flat d-bell presses:
    105's-6 (wow...no good)

    d-bell flyes 2/2:

    rack chins:

    barbell rows:
    275-8 (last few were kinda cheatin)

    BTN pulldowns 2/2:
    160-10 (machine needed to be greased as well)

    Seated barbell front shoulder presses:

    d-bell upright rows:

    scarecrows 2/2:

    20 min cardio

  4. Cardio today:

    Stationary cycle: averaged 100 watts for 25min
    Treadmill: 4 mph/ 4% grade for 25 min

    Note: Going to start adding in some mourning cardio sessions as I feel I am just not leaning out enough. Prolly my head messing with me, but I can't help it!!!
  5. 2/1/07


    30 min. cardio in the am

    speed squats:
    95 + doubled monster minis- 5,5
    135+ doubled monster minis- 3

    zercher squats: (first time ever doing these)

    Leg ext:
    speed: 170-10 (easy)
    2/2: 170-12 (harder)


    pulldowns: (to front, using a different machine than normal)
    speed: 180-5

    hammer strength low row:
    speed: 270-5
    2/2: 180- 13

    cable rope curls SS w/ alt. d-bell curls:
    speed: 90-10, 40's-10ea
    2/2: 70-15, 35's-15 ea

    standing calf raises: (3/3 tempo, hold top and long stretch @ bottom)
    3 sets with 230 lbs, lost count of reps everytime!

    -20 min. on treadmill

    Note: starting to feel a little beat up, going to tear the workout up tomorrow then on Sunday I will do legs/arms lightly and next thursday I will do chest/back/shoulder lightly as well. Make that a light week with 2 w/o days.
  6. 2/2/07

    Bench 5x5 @ 135, super easy
    speed bench:
    95+ doubled monster minis, 3x5

    machine press 2/2:

    smith shoulder press SS w/ glass laterals:
    speed: 105-10, 15's-15
    2/2: 105-11, 15's-12

    straight bar pressdowns SS w/ smith close grip:
    speed: 150x10, 125x10
    2/2: 140x15, 125x9

    20 min treadmill
  7. 2/4/07

    Sunday: light day to take a rest


    leg ext:

    leg curl:

    alt d-bell curls:
    40'sx10 ea

    tri ext:

    cable curl:

    barbell skulls:

    seated calf:

    20min treadmill
  8. 2/5/07


    15 min stationary bike @ 100 watts work rate
    15 min treadmill, 4.0mph w/ 4.0% incline

    some core work
    25 min stationary bike @ 100 watts
    20 min treadmill, 4mph and 4% grade
  9. 2/6/07


    am: 15 min cycle, 15 min tready

    PM: 40 min cycle...ass started to get sore...lol

    Note: I will do some cardio tomorrow mourning then rest up and go to bowling league tomorrow night. I will be back in full force Thursday!!!

    Also, got hydrostatically weighed and 7 site skin fold as well. Came out as 10.4 % in the tank and just over 7% with the calipers. Weight is about 220 now. Still more work to do!!

  10. 2/7/07

    am: 30 min cardio split between bike and treadmill

    pm: 40 min cardio split between bike and treadmill once again
  11. 2/8/07


    Speed squats: 115 + doubled monster minis (~275 at top since I am so damn tall)
    3 sets of 3 here

    lying leg curls:
    Speed: 100-5, 110-5
    2/2: 110-5

    rack deads: (about 4 inches below bottom of knee cap)
    speed: 365-5, good speed
    2/2: 315-10 (pretty tough at the end)

    barbell rows:
    speed: 185-5
    2/2: 155-10

    Standing alt. d-bell curls supersetted w/ seat hammers:
    speed: 40's- 10ea, 30's-10ea
    2/2: 40's-12ea, 25's-12ea

    seated calf supersetted with standing cald raises: (slowish tempo with nice squeeze at top and stretch at bottom)
    seated: 70- 20,15
    standing: 180- 20,14 (slower tempo)

    -20 min on treadmill

    (should also mention that I incorporate the DC type stretches after each bodypart is done)
  12. 2/9/07

    am: 30 min cardio after breakfast

    afternoon: @ Better Bodies gym in Cadillac

    5x5 @145 (joke weight)
    speed: 95 + doubled monster minis- 3x5

    machine chest press 2/2:
    260- 11

    smith machine shoulder press to front SS w/ side lateral raises single style:
    speed: 115-5, 20-10ea
    2/2: 115-11, 15-12

    smith close grip elbow tucked SS w/ seated incline cable overhead tricep ext:
    speed: 125-5, 90-10
    2/2: 125-10 (tough), 110-11

    20 min on treadmill, 4% grade and 4.2 mph
  13. 2/11/07

    Sunday: @ Better Bodies

    Squat machine:
    680- 6, w/ belt and wraps

    Good mournings:
    225-12, w/ belt (kinda easy)

    Leg ext 2/2:
    150-13 (OHHH the burn!)


    ez bar curls:

    cable curls singles:
    40-20ea, 15ea

    JM presses:
    115-15 (easier than I thought)

    reverse grip cable tri ext singles:
    50- 12ea, 6ea

    barbell forearm curls:
    155-16, 15

    Leg sled calf raises:
    360-15 RP 8 RP 8 (1/2 tempo with extra squeeze at top and good stretch at bottom)

    Then....standing calf raises: up on both, then down on one leg. Repeat for each side 2x10.

    20 min treadmill 5%, 4.2mph
  14. 2/12/07


    am: 40 min cardio

    pm: some core work then 40 more min cardio
  15. 2/13/06

    Tuesday: weighed in at 217

    am: 35 min cardio split between bike and treadmill


    hammer incline chest press:

    flat d-bell press:

    d-bell flyes 2/2:

    pulldowns to front:

    low hammer iso rows:

    close grip supinated pulldowns 2/2:

    seated barbell military:

    d-bell upright rows:
    55's- 11 (tough)

    face pulls 2/2:

    end with 20 min on stationary cycle
  16. 2/14/07


    am: 35 min cardio

    pm: I had bowling league!!! ahaha
  17. 2/15/07

    Thursday: am: @ Ryder pm: @ Better Bodies

    am: 30 minutes cardio split between treadmill and bike


    speed squats:
    135 + doubled monster mini's- 3x3 (good speed on all sets)

    Leg curls:
    speed: 125-5
    2/2: 120-11


    Platz style hack squats 2/2 (like a compound leg ext is the best way to describe it):
    w/quaters- 11

    Rack deads: pins 3-4" below knee
    speed: 405-5
    2/2: 315-12

    barbell rows:
    speed: 185- 5 (better speed than last time)
    2/2: 155-11

    standing alt. curls SS w/ seated hammer curls:
    speed: 45's-10ea, 35's- 10
    2/2: 45's-12ea, 30's-12

    Skiier calf raises SS w/ seated calf raises:
    heavy work to failure: 285-18, 160-10
    light work to failure: 105-50, 70-50 PPAAIINN!!!!!

    note: I wanted 50 so bad on each exercise, I had to pause a couple times each set...I have never experience this type of pain before...I did 20 min. on the treadmill after this and I walked crooked for the first 18 of them!!!! NO JOKE!

  18. Wow, those are some low Rack Deads. Nice work.

    It's good to see you have your diet dialed in. I'm so much more habitual with mine, and I feel I need to become more steadfast in my portions and timing.

    Looking good, liking the program.

  19. Quote Originally Posted by Ubiquitous View Post
    Wow, those are some low Rack Deads. Nice work.

    It's good to see you have your diet dialed in. I'm so much more habitual with mine, and I feel I need to become more steadfast in my portions and timing.

    Looking good, liking the program.
    Yeah they are pretty low....but damn, I feel like my arms are so long that if I pull from knee level I only get a few inches of movement it seems. I am going to play with the height and start raising the bar and upping the weight...then start low again but with more weight...all about progression!!

  20. Yeah I know what you mean.. I'm 6'3" with long limbs and the range of motion on racks at knee level seems almost like a cheat.

    You are certainly progressing.
  21. 2/16/07

    Friday: @ Better Bodies

    am: 30 min cardio

    155 5x5
    speed: 95 + doubled monsters, 3x5

    machine press 2/2:
    260-9 (dropped here)

    smith shoulder presses SS w/ side lateral singles:
    speed: 115-5, 20-10ea
    2/2: 115-12, 15-12 ea

    smith close grip SS w/ incline seated cable skulls:
    : 125-5, 100-10
    2/2: 125-10, 120-9

    treadmill for 20 min.

    Note, felt real sluggish beginning of workout then started to feel much better after chest for some reason. It was a long day and I was very active and on my feet all day so it caught up with me.
  22. 2/18/07

    Sunday: @ Better Bodies

    Squat machine:
    695- 6 w/ belt and wraps


    leg ext 2/2:


    ez bar curls:
    110-8, cheat on 9

    cable curl singles:
    40-22ea, 15ea

    jm presses:

    reverse tri singles:
    50-15ea, 10ea

    barbell forearm curls:

    leg sled calf raises:
    360-15 RP 8 RP 7
    (hard contraction at top, nice stretch at bottom)
    -moved over to a block and up on both tip toes, down on one w/ 5 second eccentric, 2x10 each leg

    20 min treadmill

    Solid workout today!!
  23. 2/19/07

    Monday: back at Ryder Center

    weight: 215

    am: 35 min cardio

    pm: core work then 35 min. cardio

  24. 2/20/07

    Tuesday: @ Ryder center

    am: 30 min cardio

    hammer incline press:

    flat d-bell press:
    105's-5 (ran outta gas!)

    d-bell flyes 2/2:

    pulldowns to front:

    low hammer iso rows:

    close grip supinated pulldowns 2/2:

    seated barbell shoulder presses:

    d-bell upright rows:

    face pulls 2/2:

    -20 min. treadmill

    good workout but my d-bell presses SUCKED!!!! argghhhhh
  25. 2/21/07

    Wednesday: @ Ryder Center

    am: 30 min cardio

    pm: bowling league!!!
  26. 2/22/07


    am: 30 min cardio at Ryder Center

    pm: @ Better Bodies in Cadillac, MI

    high rep: 225-30 w/ belt (OUCH!)

    platz hack squat/leg ext:
    3/3: 50-9

    leg curl:
    highreps: 140-20
    3/3: 100-10


    Cable back ext. into a row w/ wide grip SS w/ BTN pulldowns:
    high reps: 100-30, 120-25
    3/3: 100-13, 100-14

    Spider curls SS w/ pinwheel curls:

    high reps: 50-30, 20's-30ea
    3/3: 50-11, 25's 15 ea

    skiier calf raises in smith SS w/ seated calf raises:
    set 1: 285-16, 160-14
    set 2: 105- 55, 70-50

    -walk on treadmill

    note: I laugh reading my log of the exercises that have noe "real name" but a long @ss discription for them...also the high rep calf stuff hurts like hell!!!!!!!!!
  27. 2/23/07

    Friday: all @ Better Bodies

    bench: 5x5 @ 165

    machine press:
    high reps: 200-25

    smith shoulder press SS w/ side laterals:
    high reps: 85-25, 15's-30
    3/3: 85-9, 10's-10

    skulls SS w/ tricep cable ext:
    high reps: 70-25, 100-30
    3/3: 60-9, 80-14

    -walk on treadmill

    flew threw this workout and my upper half just looked so pumped and swole when I jumped in the tanner. MY shoulders and triceps looks SICK!
  28. 2/25/06

    Sunday: @ Better Bodies

    suppossed to be legs and arms today but my hammies/ adductors just feel weird. Kinda a sore pumped up feeling; gotta be from those high rep squats!

    did 45 min low intensity on the elliptical and some forearm work
  29. 2/26/07

    Monday: @ Ryder center

    am: so legs are still feeling weird so I cycled for the entire 30 min.

    pm: decided to try legs anyways

    345- 2 (yup, legs are not feeling good)

    SLDL (knees locked):

    Hammer strength leg press 2/2:
    320: 11

    Standing alt. d-bell curls:
    50's- 12ea RP, 6ea RP, 4ea

    Barbell curls 2/2, super strict:

    straight bar pressdowns on lat pulldown:
    90-16 RP, 12 RP, 8

    overhead rope ext 2/2:

    standing calf raises, seated calf raises, reverse calf raise triset:
    set 1: 270-14, 90-14, 20-23
    set 2: 270-12, 90-10, 20-14

    walk on treadmill for 20 min.

    Well squats pretty much sucked, SLDL were okay and the leg press 2/2 was okay. The rest of the workout ROCKED! Gotta get some good sleep tonight and get my legs ready for later this week!
  30. 2/27/07

    Tuesday: @ Ryder center

    -tested my b/f again, 7 site caliper. I lost 10.5 mm total, from 57.5mm down to 47mm) which is a loss of about 1.5%

    weight down to about 208-210 range

    am: 30 min cardio



    hammer strength flat chest press:

    chest fly machine 2/2:

    t-bar row machine made by bigger faster stronger:
    180-7 (felt awkward, trying to almost tip me forward, didnt like it, gonna go back to a barbell old school type t-bar row where you just tucked the end up a barbell against a d-bell agains the wall!!)

    hammer pulldowns:
    270-7 (felt heavy but got some good reps)

    cable row single 2/2:

    hammer shoulder:

    seated side laterals:

    rear delt fly machine:

    end with 20 min. on elliptical


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