Ry's road to redemption.

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  1. 2/28/07


    Wednesday: @ Ryder center

    am: 30 min cardio

  2. 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. 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.
  4. 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.
  5. 3/5/07


    Monday: @ B.B.

    am: 30 min cardio

    pm: 30 min cardio and some core exercises
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  6. 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
  7. 3/7/07


    Wednesday: @B.B.

    am: 30 min cardio

    thats it!
  8. 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
  9. 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
  10. 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
  11. 3/12/07


    Monday: @ Ryder

    am: 30 min cardio

    pm: 30 min cardio and some ab work

    weight: 208 (afternoon) mirror matters more anyways!
  12. 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.
  13. 3/14/07


    Wednesday: @ Ryder

    am: 30 min cardio
  14. 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
  15. 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!
  16. 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
  17. 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...
  18. 3/21/07


    Wednesday: @ Ryder

    am: 40 min cardio

    pm: bowling league!!!
  19. 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
  20. 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
  21. 3/25/07


    @ better bodies

    -30 min cardio

  22. 2 weeks from the comp huh? Good luck Rysigpi.

  23. 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.
  24. 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!
  25. 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
  26. 3/28/07


    Wednesday: @ Ryder

    am: 40 min cardio:bruce3:
  27. 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.

  28. 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.
  29. 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

  30. 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
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