Ry's road to redemption.

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    2/8/07


    Thursday:

    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)

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    2/9/07


    Friday
    am: 30 min cardio after breakfast

    afternoon: @ Better Bodies gym in Cadillac

    Bench:
    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
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    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!)

    adductors:
    120-20,15

    ez bar curls:
    110-8

    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
    •   
       

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    2/12/07


    Monday:

    am: 40 min cardio

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


    Tuesday: weighed in at 217

    am: 35 min cardio split between bike and treadmill


    pm:

    hammer incline chest press:
    280-5

    flat d-bell press:
    105's-7

    d-bell flyes 2/2:
    60's-13

    pulldowns to front:
    220-8

    low hammer iso rows:
    290-12

    close grip supinated pulldowns 2/2:
    130-15

    seated barbell military:
    155-8

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

    face pulls 2/2:
    100-15

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


    Wednesday:

    am: 35 min cardio

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


    Thursday: am: @ Ryder pm: @ Better Bodies

    am: 30 minutes cardio split between treadmill and bike


    pm:

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

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

    abductors:
    120-14,12

    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!
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    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.
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    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!!
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    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.
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    2/16/07


    Friday: @ Better Bodies

    am: 30 min cardio

    pm:
    bench:
    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:
    speed
    : 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.
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    2/18/07


    Sunday: @ Better Bodies

    Squat machine:
    695- 6 w/ belt and wraps

    Goodmournings:
    245-12

    leg ext 2/2:
    150-14

    adductor:
    130-12,10

    ez bar curls:
    110-8, cheat on 9

    cable curl singles:
    40-22ea, 15ea

    jm presses:
    125-12

    reverse tri singles:
    50-15ea, 10ea

    barbell forearm curls:
    155-20,16

    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!!
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    2/19/07


    Monday: back at Ryder Center

    weight: 215

    am: 35 min cardio

    pm: core work then 35 min. cardio

    :bruce3:
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    2/20/07


    Tuesday: @ Ryder center

    am: 30 min cardio

    pm:
    hammer incline press:
    280-6

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

    d-bell flyes 2/2:
    60's-15

    pulldowns to front:
    230-7

    low hammer iso rows:
    310-11

    close grip supinated pulldowns 2/2:
    140-15

    seated barbell shoulder presses:
    165-5

    d-bell upright rows:
    55's-11

    face pulls 2/2:
    110-17

    -20 min. treadmill


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


    Wednesday: @ Ryder Center

    am: 30 min cardio

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


    Thursday:

    am: 30 min cardio at Ryder Center


    pm: @ Better Bodies in Cadillac, MI

    squat:
    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

    abductors:
    120-15,12

    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!!!!!!!!!
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    2/23/07


    Friday: all @ Better Bodies

    bench: 5x5 @ 165

    machine press:
    high reps: 200-25
    3/3:160-11

    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!
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    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
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    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

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

    SLDL (knees locked):
    275-10

    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:
    65-13

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

    overhead rope ext 2/2:
    90-10

    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!
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    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

    pm:

    incline:
    205-4

    hammer strength flat chest press:
    220-8

    chest fly machine 2/2:
    180-15

    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:
    80-15ea

    hammer shoulder:
    200-7

    seated side laterals:
    25's-12

    rear delt fly machine:
    80-12

    end with 20 min. on elliptical
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    2/28/07


    Wednesday: @ Ryder center

    am: 30 min cardio
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    3/1/07


    Thursday:

    am: @ Ryder center
    30 min cardio

    pm: @ Better Bodies

    squat:
    5x5 of 225 (easy as cake)

    leg ext:
    high rep- 140-25
    3/3: 115-9

    cable wide grip back ext to a row SS w/ BTN pulldowns
    high rep: 110-30, 130-25
    3/3: 110-15, 110-15

    spider curls SS w/ pinwheel curls:
    high rep: 60-20, 25's-30ea
    3/3: 50-14, 25's-15ea (easy)

    leg press calf raises, big squeeze at top and stretch at bottom of movement.
    360-16 rest pause, 9 RP, 7

    right over to a block, up on two at peak contractions then down on one leg with 5 sec negative.
    2x10 each leg of those

    20-min treadmill!
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    3/2/07


    Friday: both at Better Bodies

    am: 40 min cardio

    pm:
    bench:
    5x5 @ 175

    machine press:
    high reps: 210-25
    3/3: 160-12

    Smith shoulder presses SS w/ cable side laterals
    high reps: 95-27, 20-24 each arm
    3/3: 85-11, 20-9 each arm

    skulls SS w/ tri ext:
    high reps: 80-16, 110-22
    3/3: 60-11, 90-15

    20 min treadmill

    note: went up on most all exercises in weight and reps as well. Just trying these high reps coupled with the 3/3 trying to help some conditioning since I am just over 5 weeks out from a contest. Hey, gotta try new things and I can say that I like it so far.
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    3/4/07


    Sunday: @ Better Bodies

    Squat:
    335-4

    SLDL:
    295-10

    Leg sled 2/2:
    450-11 (hella burn!)

    standing alt. d-bell curls:
    50's-17ea RP, 7ea RP 5ea=29

    barbell curls 2/2:
    65-15

    straight bar pressdowns on lat pulldown:
    90- 16 RP 9 RP 6 =31

    overhead rope ext 2/2:
    90-10

    standing calf SS w/ seated calf:
    set 1: 295-16, 170-11
    set 2: 115-55, 80-50

    calves now dead

    Walk on treadmill for 20 min.
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    3/5/07


    Monday: @ B.B.

    am: 30 min cardio

    pm: 30 min cardio and some core exercises
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    3/6/06


    Tuesday: @ B.B.

    am: 30 min. cardio

    pm:
    incline bench:
    205-4

    lying chest press machine:
    310-9

    cable flyes 2/2:
    60-15

    t-bar rows:
    205-12

    d-hanlde pulldowns:
    190-10

    cable row singles 2/2:
    80-15 ea

    shoulder press machine:
    180-11

    seated side laterals:
    25's-20

    face pulls 2/2:
    120-15

    walk on tread for 20 min
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    3/7/07


    Wednesday: @B.B.

    am: 30 min cardio

    thats it!
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    3/8/07


    Thursday: at better bodies

    am: 30 min cardio

    pm:
    squat:

    235, 5x5

    leg ext SS w/ leg curls
    high reps: 140-28, 120-25
    3/3: 115-10, 100-10

    low iso row SS w/ supinated pulldowns
    highreps: 180-25, 120-25
    3/3: 140-10, 120-10

    cable preacher curls SS w/ seated hammer curls
    reps: 80-26, 30's-18
    3/3: 60-16, 20's-12

    leg press calf raises:
    380-16 rest pause 10 RP 8=34
    right over to a block, up on two...down on 1 with 5 second negative. 2x10 each calf

    20 min cardio
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    3/9/07


    Friday: at B.B.

    am: 30 min cardio

    pm:

    bench:
    185, 5x5

    d-bell flyes:
    reps- 45's-30
    3/3: 45's-12

    upright rows SS w/ front raises:
    reps: 50-30, 20's-25ea
    3/3: 50-12. 15's-10ea

    tate pressses SS w/ cable skulls:
    reps: 30's-27, 90-21
    3/3: 25's-11, 70-11

    20 min cardio
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    3/11/07


    Sunday: @ B.B.

    leg sled:
    810-3

    Platz style hack squat:
    50-12

    d-bell step-ups w/ knee lift:
    w/ 60's-16

    seated d-bell curls drop set:
    50's-10ea, 40's-10ea, 30's-15ea

    tri-ext drop set:
    160-15, 130-10, 100-15

    skiier calf raises SS w/ standing calf raises:
    set 1: 305-16, 170-11
    set 2: 125-60, 90-50

    -pretty much felt like a blow torch to the backs of my legs!

    -20 min gimpy cardio
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    3/12/07


    Monday: @ Ryder

    am: 30 min cardio

    pm: 30 min cardio and some ab work

    weight: 208 (afternoon) mirror matters more anyways!
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    3/13/07


    Tuesday: @ Ryder Center

    am: 30 minutes cardo, went half cycle and half on the elliptical cross trainer

    pm: chest, back, shoulders

    hammer flat press:
    200-12 RP 3 =15

    incline d-bell:
    75's-15

    t-bar rows:
    205-12

    hammer pulldowns:
    200-15 RP 5=20

    hammer shoulder press:
    160-13 RP 3=16

    upright rows:
    95-15 RP 6=21

    end with 20 min cardio

    note: Diet is starting to get me a bit. I rest paused when I felt I had a little more gas left. Great workout and I lowered the weight in some areas to really try to focus on form more; I can't really worry about strength now...just gotta get as ripped as possible.
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    3/14/07


    Wednesday: @ Ryder

    am: 30 min cardio
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    3/15/07


    Thursday:

    am: at Ryder
    -30 min cardio

    pm: better bodies gym

    Squats:
    245 5x5
    leg ext SS w/ leg curls:
    140-28, 120-27

    abductors:
    120-16,12

    rack deads:
    495-6

    cable v-bar rows:
    140-30

    pulldown machine:
    140-20

    cable preacher curls SS w/ seated hammers:
    high rep: 90-22, 30's-17
    3/3: 60-12, 20's-15


    leg press calf:
    380-17 RP 11 RP 9=37

    right over to calf negatives

    -20 min treadmill
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    3/16/07


    Friday: Better bodies both times

    am: 30 min cardio

    pm:

    bench press:
    195 5x5

    d-bell flyes:
    rep:50's-26
    3/3: 45's-15

    upright rows SS w/ front raises:
    reps: 60-30, 20's-25ea
    3/3: 50-14, 15's-10ea

    tate presses SS w/ cable skulls:
    rep: 35's-20, 90-25
    3/3: 25's-12, 70-13

    -20 min treadmill.


    -didnt lift Today (sunday) as my legs needed a little more time to recover. Will be back on it tomorrow mourning bumping up mourning cardio to 35 min for the last couple weeks before my show!
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    3/19/07


    Monday: Back at the college gym

    am: 35 min cardio

    pm:
    hammer iso leg press:
    450-5

    Good mournings (belt):
    255-12

    walking lunges:
    w/45's- down and back (like 10 steps each leg)

    adductors:
    130-16,15

    seated d-bell alt. curls drop set:
    55's-8ea, 45's-10ea, 35's-16ea

    cable tri-ext drop set:
    150-15, 120-12, 90-15

    giant set of: standing calf, seated calf, reverse calf:
    set 1: 270 -14, 80-13, 20-20
    set 2: 270-12, 80-10, 20-16

    -20 min cardio
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    3/20/07


    Tuesday: both at Ryder

    am: 35 min cardio

    pm:
    hammer flat chest press:
    200-12 RP 4=16

    incline d-bell:
    80's-16

    t-bar rows:
    180-12 RP 6= 18 (more strict form than last week)

    hammer iso pulldowns:
    200-18 RP 6=24

    hammer shoulder press:
    180-11 RP 4=15

    upright rows:
    105- 12 RP 6=18

    20 min cardio

    note: 18 days out from my comp and actually went up a couple reps here and there and upped the weights some. Granted my strength is not where it was before dieting, but at least I didn't drop anymore...
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    3/21/07


    Wednesday: @ Ryder

    am: 40 min cardio

    pm: bowling league!!!
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    3/22/07


    Thursday:

    am: @ ryder, 40 min cardio

    pm: @ Better bodies

    squat:
    255- 5x5

    leg ext 2/2:
    140-15

    leg curl 2/2:
    120-13

    abductors:
    130-15

    rack deads:
    515-6

    BTN pulldowns 2/2:
    130-15

    barbell curls SS w/ rope cable curls:
    reps: 70-22, 70-22
    2/2: 50-12, 60-12

    leg press calf:
    400-18-RP-10-RP-8= 36

    2x10 each leg of calf negatives

    -20 min cardio
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    3/23/07


    Friday: both at better bodies

    am: 20 min cardio and some abs....

    pm:
    bench:
    205-4,3,3 (WOW WEAK!!!)

    cable flyes:
    rep- 60-30
    3/3: 60-12

    d-bell shoulder SS w/ rear delt fly:
    rep: 45's-20, 20's-20
    3/3: 35's-13, 15's-12

    d-bell skulls SS w/ reverse tri ext:
    rep: 30's-19, 80-33
    3/3: 25's-10, 80-18

    -20 min cardio
  

  
 

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