Ry's road to redemption.

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  1. 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.

  2. 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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  3. 2/19/07


    Monday: back at Ryder Center

    weight: 215

    am: 35 min cardio

    pm: core work then 35 min. cardio

    :bruce3:
  4. 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
  5. 2/21/07


    Wednesday: @ Ryder Center

    am: 30 min cardio

    pm: bowling league!!!
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  6. 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!!!!!!!!!
  7. 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!
  8. 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
  9. 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!
  10. 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
  11. 2/28/07


    Wednesday: @ Ryder center

    am: 30 min cardio
  12. 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!
  13. 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.
  14. 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.
  15. 3/5/07


    Monday: @ B.B.

    am: 30 min cardio

    pm: 30 min cardio and some core exercises
  16. 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
  17. 3/7/07


    Wednesday: @B.B.

    am: 30 min cardio

    thats it!
  18. 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
  19. 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
  20. 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
  21. 3/12/07


    Monday: @ Ryder

    am: 30 min cardio

    pm: 30 min cardio and some ab work

    weight: 208 (afternoon) mirror matters more anyways!
  22. 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.
  23. 3/14/07


    Wednesday: @ Ryder

    am: 30 min cardio
  24. 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
  25. 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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