Ry's road to redemption.

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  1. 3/25/07


    @ better bodies

    -30 min cardio


  2. 2 weeks from the comp huh? Good luck Rysigpi.

  3. Quote Originally Posted by Ubiquitous View Post
    2 weeks from the comp huh? Good luck Rysigpi.

    Thanks! Comp is in 10 days. I am effin drained and I go into deep thought wondering how I ever lifted so hard. These last couple days have been tough, but I feel like I will be in good shape. I will post some pics soon enough! Weighing about 198-199 now.
    •   
       

  4. 3/26/07


    Monday: @ Ryder center

    am: 40 min cardio

    pm:

    hammer iso leg press:
    360-13

    SLDL:
    245- 15

    lunges:
    50's-10 each leg

    adductors:
    130-20,18

    barbell curls drops set:
    105-6, 85-10, 65-12

    cable curl singles:
    50-20each

    tate presses:
    40's- 17RP8= 25

    reverse grip tri singles:
    50-12 each

    skiier calf drop set:
    285-16, 195-20, 105-30

    -20 min on treadmill

    Note: Energy was super duper low today...dragged through the workout. 12 days out from comp will do that I suppose!
  5. 3/27/07


    Tuesday: @ Ryder

    am: 40 min cardio

    pm:
    flat d-bell presses:
    80's-18

    incline hammer presses:
    180-20

    d-bell flyes:
    45's-25

    hammer iso rows:
    180-20

    Rack chins:
    b/w x 20

    shrugs:
    225-20, 275-12

    military:
    95-16

    face pulls:
    140-20

    side laterals:
    20's-15

    -20 min cardio
  6. 3/28/07


    Wednesday: @ Ryder

    am: 40 min cardio:bruce3:
  7. 4/16/07


    Contest is over (check in contest section for pics!) and I have had a week rest. Today was the first workout back.

    Monday: 4/16/07
    -5 min cycle
    Squat: 275- 6 185-20
    Leg curls: 130-10 RP 6 RP 5=21
    Cable curls: 130-13 RP 8 RP 6=27
    Seated hammers: 40ís-12 RP 6 RP 5= 23
    B-bell forearm: 155-20,16
    Skier calf drop set:
    -335-12, 245-14, 155-21, 105-25
    -10 min cycle

    Felt good, kept weights reasonable to start with. Will be all over it within the next week.

  8. My meal breakdowns for Monday and yesterday:

    4/16/07
    Meal 1: 599 cals, 60p/65c/11f
    Meal 2: 558 cals, 54p/54c/14f
    Meal 3: 586 cals, 66p/58c/10f
    Peri/post w/o: 487 cals, 45p/70c/3f
    Meal 4: 558 cals, 57p/60c/10f
    Meal 5: 604 cals, 58p/66c/12
    Meal 6: 432 cals, 63p/18c/12
    total: 3824 cals, 403p/391c/72f



    4/17/07
    meal 1: 599 cals, 60p/65c/11f
    meal 2: 587 cals, 65p/57c/11f
    meal 3: 580 cals, 59p/59c/12f
    meal 4: 579 cals, 60p/60c/11f
    meal 5: 542 cals, 59p/54c/10f
    Meal 6: 404 cals, 61p/13c/12f
    Total: 3291 cals, 364p/308c/67f

    Today's Workout:

    Wednesday: 4/18/07
    -5 min cycle
    Hammer flat: 200- 11 RP 5 RP 2= 18
    Smith shoulder: 145- 10 RP 5 RP 4 = 19
    Dips: b/w- 15 RP 7 RP 6 = 28
    BTN pulldowns: 150- 15 RP 7 RP 6= 26
    T-bar rows: 200- 10 RP 6 RP 4= 20
    Ab work
    -5 min cycle

    Good workout. Strength is feeling pretty low, but only second workout back so its what I expected.
  9. 4/19/07


    Did sprints today.
    6x50m, felt good. Nothing too hard...just getting back into it.

    4/19/07- Thursday
    Meal 1:579 cals, 62p/58c/11f
    Meal 2: 580 cals, 65p/53c/12f
    Meal 3: 576 cals, 56p/ 52c/16f
    Meal 4: 579 cals, 65p/55c/11f
    Meal 5: 595 cals, 55p/60c/15f
    Meal 6: 467 cals, 70p/13c/15f
    Total: 3376 cals, 373p/291c/80f

  10. 4/20/07- Friday
    Meal 1: 599 cals, 57p/59c/15f
    Meal 2: 589 cals, 61p/57c/13f
    Meal 3: 584 cals, 60p/59c/12f
    post w/o: 480 cals, 50p/70c/0f
    Meal 4: 599 cals, 57p/59c/15f
    Meal 5: 597 cals, 60p/60c/13f
    Meal 6: 434 cals, 67p/10c/14f (to be eaten yet)
    Total: 3882 cals, 412p/374c/82f


    Friday: 4/20/07
    -5 min. cycle
    Hammer iso leg press:
    410-6, 270-24
    SLDL: 275-13
    Alt. d-bell curls: 45ís- 15 RP 6 RP 6= 27
    Reverse grip b-bell curl: 65- 12, 10
    Calf circuit:
    Standing: 270- 17, 13
    Seated: 90- 12, 10
    Reverse: 20- 20, 15
    Adductors: 130- 16, 12
    -10 min. cycle

  11. 4/21/07- Saturday
    Meal 1: 590 cals, 57p/59c/14f
    Meal 2: 593 cals 61p/58c/13f
    Meal 3: 590.5 cals, 59p/56c/14.5f
    Meal 4: 590 cals, 57p/59c/14f
    Meal 5: 564 cals, 60p/54c/12f
    Meal 6: 450 cals, 64p/17c/14f
    Total: 3377.5 cals, 358p/303c/81.5f

  12. 4/22/07-Sunday
    Meal 1: 607 cals, 59p/ 59c/15f
    Meal 2: 499 cals, 59p/23c/19f
    Meal 3: 602 cals, 60p/59c/14f
    Meal 4: 512 cals, 61p/22c/20f
    Meal 5: 570 cals, 62p/49c/14f
    Meal 6: 459 cals, 63p/9c/19f
    Total: 3249 cals, 364p/221c/101f

    Changed diet to lower carbs on non weight days and upped my fats some. So now it will be like this for awhile.

    Non-weight: roughly 3,285 cals, 360p/225c/105f
    Weight days: roughly 3,955 cals, 410p/365c/95f

    Training today was strongman style, pushing cars around the college parking lot! It was fun....but grueling!

  13. Monday: 4/23/07
    Flat d-bell: 90ís-12 RP 6 RP 5= 23
    Hammer shoulder: 160-12 RP 6 RP 5= 23
    Tri pullover and ext: 100- 7 RP drop down to 90- 5 RP 4 =16
    Rackchins: b/w+45- 13 RP 6 RP 5= 24
    Deadlifts: 455-2, kinda po'ed at only getting two, immediately strip a plate and put the 25's back on and went 365-6
    Russian twists for abs.

    Also, I do the DC stretches as well....

    Note: It shouldnt surprise me I only got two reps at 455 on deads. I havent deaded heavy in over a month since I had my contest and didnt want to injure myself as its easier in such a calorie defecient. Hopefully I get 5 or 6 reps in two weeks when I do them again.

    Will post diet up later tonite.

  14. 4/23/07-Monday
    Meal 1: 602 cals, 60p/59c/14f
    Meal 2: 587 cals, 61p/52c/15f
    Meal 3: 614 cals, 64p/58c/ 14f
    p-w/o= 480 cals, 50p/70c/0f
    Meal 4: 595 cals, 62p/53c/15f
    Meal 5: 591 cals, 60p/54c/15f
    Meal 6: 487 cals, 54p/25c/19f
    Total: 3956 cals, 411p/371c/92f

  15. 4/24/07-Tuesday
    Meal 1: 602 cals, 60p/59c/14f
    Meal 2: 516 cals, 58p/26c/20f
    Meal 3: 598 cals, 63p/55c/14f
    Meal 4: 490 cals, 58p/24c/18f
    Meal 5: 613 cals, 65p/59c/13f
    Meal 6: 488 cals, 65p/12c/20f
    Total: 3307 cals, 369p/235c/99f

    Wednesday: 4/25/07
    -5 min cycle
    Front squat: 225-5, 135-25
    GM: 225-20!
    Barbell curls: 95- 11 RP 4 RP 3=18, 65-13
    Rope cable curls: 90-17 RP 8 RP 6= 31
    Calf: Standing SS w/ seated
    Set 1: 180-33 and 50-35
    Set 2: 180-20 and 50-22
    Abductors: 120-20, 15
    -10 min cycle

  16. Friday: 4/27/07
    -5 min tread
    Incline barbell: 175-7 RP 3 RP2= 12
    d-bell shoulder: 55’s- 12 RP 8 RP 5= 25
    Smith close grip: 135- 14 RP 5 RP 5= 24
    Cable flyes: 60-20
    Tri ext: 130-22
    Pulldowns supinated: 180- 13 RP 6 RP5= 24
    Barbell rows: 205- 16 RP 10 RP 7 =33
    Ab roll ups
    -10 min tread

    Diet was good at:
    Weight days:
    -Meals 1-5 close to 60p/60c/15f
    -Meal 6 close to 60p/20c/20f
    post w/o= total: 480 cals, 50p/70c/0f
    total: roughly 4,055 cals, 410p/390c/95f

  17. Did some strong man style training today.

    -Backwards Chevy Tahoe pull. 4 x ~75 yards
    -Farmers walk with my homemade implements (had some left over dock posts, about 2 inches in diameter, put cinder blocks at each end. Each prolly weighed around 100 pounds, but the big diameter of the dock pole really got the forearms. I did about 4 carries with turn arounds and I dropped them a few times. IT was cool. I will have to get pics! lol

    Diet today:
    -Meals 1,3,5 close to 60p/60c/15f
    -Meals 2,4,6 close to 60p/20c/20f
    total: roughly 3,345 cals, 360p/240c/105f

    Added in some whole grain rice cakes around my workout for two very good reasons....I needed some carbs around then....and I was HUNGRY!

  18. Monday: 4/30/07
    -5 min. cycle
    Squat: 295-6, 205-22
    leg curls: 130-15 RP 8 RP 6=29
    cable curls: 140-16 RP 9 RP 6=32
    seated hammer curls: 45's-12 RP 4 RP 3=19
    barbel forearm curls: 165-22,16
    Skiier calf drop set of:
    335-17
    245-16
    155-25
    105-30
    -5 min. cycle

  19. Wednesday:
    -10 min walk to gym
    Hammer Flat: 200-14 RP 5 RP 4= 23
    Smith shoulder: 145- 13 RP 5 RP 4= 22
    Dips: b/w+20- 14 RP 6 RP 5=25
    Reverse grip tri-ext singles: 40- 12 ea
    BTN pulldowns: 160-17 RP 7 RP 5= 29
    T-bar rows: 200- 14 RP 8 RP 5= 27
    ab work
    -10 min walk back


  20. 5/3/07
    -hill sprints, roughly a 30 degree incline, 5 x 40yards

    -Bleacher runs, 5 times around

  21. Friday: 5/4/07
    -5 min. elliptical
    Cybex Leg sled: 770- 11 (w/ wraps), 450-30
    SLDL: 295-15
    Adductors: 130-14
    Alt. d-bell curls: 50’s- 18ea RP 7ea RP
    5ea=30each
    Reverse grip barbell curl: 65- 16, 12
    Calf work: skier calf SS w/ seated calf
    Set 1: 195- 33, 140-19
    Set 2: 195-19, 140- 12
    -10 min. treadmill

  22. Sunday: 5/6/07
    -palate skids, row, then push (2x ea)
    -keg toss (6-8x times)
    -birch log weaves (2x)
    -cinder block shuttle runs (2x)

  23. Monday: 5/7/07
    -5 min treadmill
    Flat d-bell: 90’s- 16 RP 8 RP 5= 29
    Shoulder press: 180-9 RP 5 RP6= 20
    Tri pullover/ext: 90-15 RP 5 RP2= 22
    Rack chins: b/w+45- 16 RP 8 RP 6= 30
    Deadlifts: 455-4, 365-10
    Ab rolls ins- 20

    Tuesday: 5/8/07
    -up hill sprints, 5 x ~40
    -shuttle runs in the sand x 4 x ~25

    Wednesday: 5/9/07
    -3 min elliptical
    Front squat: 235-5, 155-22
    GM: 245-17
    Barbell curls: 95-14 RP 7 RP 5= 26
    Drop to 65- 18
    Rope cable curls: 100-20 RP 7 RP 5= 32
    Abductors: 130-14
    Leg press calf routine: 270, knees straight, knees bent, calf squats. 2 sets of extreme burnage. Calf negatives, 2 sets of 10 each with 5 sec. neg.

  24. Friday: 5/11/07
    -3 min elliptical
    Incline barbell: 175- 10 RP 4 RP3= 17
    Shoulder d-bell: 60’s- 14 RP 8 RP 6= 28
    Smith close grip: 145- 15 RP 7 RP4= 26
    Cable flyes: 70-15
    Tri ext: 140-20
    Supinated closegrip pulldowns: 180- 16 RP 7 RP 4=27
    Barbell rows: 225- 18 RP 10 RP 5= 33
    Some ab work

  25. Saturday: 5/12/07
    -Backwards palate drag (hook rope around palate and then hook rope around my weight lifting belt)
    -weighted with two cinder blocks, down and back
    gravel driveway, about 30-40 yards each way.
    -weighted with 4 cinder blocks, down and back

    -Forward palate drag:
    -4 cinder blocks, down and back x 2

    -farmers walks (5 foot long dock poles, large diameter with a cinder block hooked near each end of the two poles) The large diameter really gets the forearms and the unstableness of the cinder blocks makes this kick arse!
    -set up two buckets 20+ yards apart and walked figure 8's around them till I lost my grip. 2 sets.

    -log flip, big arse birch log...5 foot long and 2 foot wide. Flip it end for end. 2 sets of 25ish yards.

  26. Monday: 5/14/07
    -3 min. elliptical
    Squat: 315-6, 225-23
    leg curls: 140-17 RP 7 RP 6=30
    cable curls: 150-15 RP 8 RP 7=30
    seated hammer curls: 45's-14 RP 8 RP 7=29
    barbel forearm curls: 175-20,15
    Skiier calf drop set of:
    355-16
    265-14
    175-25
    125-35

  27. Wednesday: 5/16/07
    -3 min. elliptical
    Lying chest press: 290- 15 RP 6 RP 4= 25
    d-bell flyes: 65’s-12
    Smith shoulder presses to front: 145, 16 RP 8 RP 4=28
    Dips: b/w+35: 11 RP 5 RP 4=20
    Reverse grip tri singles: 40-16 ea
    BTN pulldowns: 170- 12 RP 5 RP 3=20
    t-bar rows: 225- 13 RP 7 RP 5=25
    abs- russian twists and sprinter situps, suppersetted x 2

  28. Thursday: 5/17/07
    Up hill sprints- Light warm up, 1 at 50%, 1 at 75%, 7 at 100%

    Friday: 5/18/07
    -3 min. elliptical
    Cybex Leg sled: 830- 9 (w/ wraps), 500-26
    SLDL: 305-15
    Adductors: 130-14
    Alt. d-bell curls: 55’s- 15ea RP 5ea RP
    5ea=25each
    Reverse grip barbell curl: 70- 18, 14
    Calf work: skier calf SS w/ seated calf
    Set 1: 205- 36, 150-15
    Set 2: 205-21, 150- 13

  29. Friday: 5/18/07
    -3 min. elliptical
    Cybex Leg sled: 830- 9 (w/ wraps), 500-26
    SLDL: 305-15
    Adductors: 130-14
    Alt. d-bell curls: 55ís- 15ea RP 5ea RP
    5ea=25each
    Reverse grip barbell curl: 70- 18, 14
    Calf work: skier calf SS w/ seated calf
    Set 1: 205- 36, 150-15
    Set 2: 205-21, 150- 13

    Sunday: 5/20/07
    Palate drags: all with one cinder block
    -bicep curl down/back
    -punch/thrust move, right arm down,
    left arm back
    -one arm row, right arm down, left
    arm back
    -overhead tricep extensions down
    and back
    Keg throws: up and over x 10
    Log carry and weaver, 2x as far as I could go. I really offset the cones this time. Made it a bit harder.
    Cinder block shuttle runs.

    Weighed in at 208.5 this mourning

  30. Monday: 5/21/07
    -3 min elliptical
    Flat d-bell: 95’s- 14 RP 6 RP 5= 25
    Cable flyes: 70- 20
    Shoulder press: 180-12 RP 7 RP6= 25
    Tri pullover/ext: 95- 12 RP 6 RP4= 22
    Rack chins: bw+55- 17 RP 10 RP6=33
    Deads- 475-3, 385-10

    Tuesday: 5/22/07
    Up hill sprints- Light warm up, 1 at 50%, 1 at 75%, 8 at 100%

    Wednesday: 5/23/07
    - 3 min. elliptical
    Front squat: 245-6, 165-23
    GM: 265-16
    Barbell curls: 1055-13 RP 6 RP 5= 24
    Drop to 75- 20
    Rope cable curls: 110-22 RP 8 RP 8= 38
    Abductors: 130-15
    Leg press calf routine: 270, knees straight, knees bent, calf squats. 2 sets of extreme burnage. Calf negatives, 2 sets of 10 each with 5 sec. neg. Then 60 body weight calf raises real quick tempo.

  31. Friday: 5/25/07
    -3 min elliptical
    Incline barbell: 185- 8 RP 4 RP3= 15
    Shoulder d-bell: 65’s- 15 RP 6 RP 5= 26 Smith close grip: 155- 11 RP 7 RP5= 23
    Cable flyes: 80-14
    Tri ext: 160-16
    Supinated closegrip pulldowns: 190- 12 RP 6 RP 5=23
    Barbell rows: 245- 14 RP 8 RP 5= 27
    Some ab work

  32. Saturday: 5/26/07
    Palate drags:
    -Lateral, down to the right and back
    to the left. One cinder block.
    -Backwards drags, 4 blocks, down
    and back.
    -Forward drags, 4 blocks, down and
    back at a pretty quick pace. Much faster than last time.
    Farmers walks, 2 sets, got more distance both times.
    Log flip, 2 sets, was more explosive with them this time as well.

    Weight up to 210

  33. Nice to take a couple days off from hitting the weights, but I was ready to tear it up!

    I went waterskiin last night so I thought my legs might be tired today. They felt kinda tired but I just gave it my all and it felt good.

    Tuesday: 5/29/07
    3 min. elliptical
    Squat- 335-6, 235-23
    Leg curls: 150- 17 RP 7 RP 6= 30
    Cable curls: 160-14 RP 8 RP 5 =25
    Hammer curls: 50’s- 14 RP 9 RP 7= 30
    Behind back forearm barbell curls: 185-20, 12
    Skier calf raise drop set:
    365-15
    275-17
    185-25
    135-35

  34. Wednesday: 5/30/07
    -3 min elliptical
    Lying chest press: 310- 14 RP 5 RP 3= 22
    d-bell flyes: 70’s-13
    Smith shoulder presses to front: 155, 11 RP 7 RP 4=22
    Dips: b/w+35: 12 RP 5 RP 5=22
    d-bell skullz: 30’s-18
    BTN pulldowns: 170- 12 RP 5 RP 4=21
    t-bar rows: 235- 14 RP 8 RP 6=28
    abs- swiss ball roll ups SS w/ swiss ball crunches, 2 sets of ea

  35. Thursday: 5/31/07
    -uphill sprints x 10

    -and went waterskiing

    Friday: 6/1/07
    -3 min. elliptical
    Cybex Leg sled: 860- 5 (w/ wraps), 520-27
    SLDL: 315-12
    Alt. d-bell curls: 60’s- 11ea RP 6ea RP
    5ea=22each
    Reverse grip barbell curl: 75- 14, 12
    Cable curl single: 50- 15 ea
    Calf work: skier calf SS w/ seated calf
    Set 1: 215- 37, 160-12
    Set 2: 205-22, 160- 10

    Annndddd just got done waterskiing again tonite!!

  36. Monday: 6/4/07
    -3 min elliptical
    Flat d-bell: 95’s- 15 RP 7 RP 6= 28
    Shoulder press: 180-15 RP 7 RP6= 28
    Tri pullover/ext: 95- 13 RP 6 RP5= 24
    Cable flyes: 80- 14
    Reverse grip tri-ext singles: 40- 18ea
    Rack chins: bw+70- 15 RP 9 RP6=30
    Rack Deads- 515-6, 405-10
    -then some core work

  37. Tuesday: 6/5/07
    -interval sprints on treadmill, 15% grade @ 10 mph, Go until I feel like I am gonna fall off then rest long enough to not puke. 5 times. Walk/ jog to warm up, walked to cool down.

    Wednesday: 6/6/07
    -3 min. elliptical
    Squat machine: 590- 7, 320- 15
    D-bell step up’s with knee lift: 65’s- 16
    Abductors: 130-15
    Barbell curls drop set: 115-8, 95-8, 75-14, 55-20
    Pronating d-bell curls: 40’s- 15ea RP 10ea RP 8ea= 33
    Leg press calf raises: 410- 232 RP 10 RP 9= 42
    -Right into calf negatives on block (2x10ea)
    -then body weight calf raises on block x 70
  

  
 

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