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ryane87s ride to awesomeness

ryane87 said:
Time to get this going again! I took a week off, had a real light week the week before, and more intense last week. I am thinking about changing up my split since I am not going to deadlift for awhile. Also, no more bent-over barbell rows at all. Deadlifts I may give another spin, but not for a bit.

Anyway, I am thinking of changing my split from shoulders and tris on Thursday to Friday and hamstrings on Thursday since I am not deadlifting for hamstrings right now. I figured it would allow me to really get more out of my tri training since I will have a 2 day separation from chest training.

TJ liked the idea of summer shows, so we are kinda looking into which ones because I am probably going to do 2. I don't want to compete for the sake of being up onstage. I would like to excel and eventually make nationals and get my pro card. That is my goal.

I have consciously decided to intensify my training even more. Especially if I am going to get even close to what I want to do. I still have severe hip and knee pain that I work through. I am still starting with single leg presses because I am not confident enough to start with squats. So here goes...

Single leg press: 3 plates per side x 12, 3 pps +25 per side x 12, 4 pps x 12, +10 per side x 10, 2 pps x 16 with full 5 second negative every rep

Front squats: 135x7, 165x7, 175x5. Them did something different. I put just 25s on the bar and did 1 and half rep sets. I did 8. I don't really know what to shoot for on these, so I figured 95 lbs was a good starting point

Leg extensions: 165x12, 180x11, 135x13. Every set had not only 3 second peak contraction holds each rep, but also 2 to 3 second negative every rep

4 sets of calf raises to finish. Beginning of the year I will be making more time after the talk with the wife. Very exciited!
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If i can make a suggestion maybe try doing leg extensions first exercise with more sets (6 with 2 sets warmup). try it for one workout youll see why in the middle of your workout it will feel different. Then to finish try doing 2-3 sets of sissy squats to failure.
 
WAF said:
If i can make a suggestion maybe try doing leg extensions first exercise with more sets (6 with 2 sets warmup). try it for one workout youll see why in the middle of your workout it will feel different. Then to finish try doing 2-3 sets of sissy squats to failure.
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If you plan on doing squats again and lack confidence - I honestly would do a couple things. The advice above is good - I actually have had good success pre-exhausting quads with leg extensions and then even super setting with squats. I can't lift as much at that point, so there is lighter weight involved and less back strain.

The other thing that I've done that was a much bigger help than I could have ever imagined, was I went way lighter than I thought I should on squats and then just did a 5X5 routine squatting 3 days a week for 5 sets. Starting with extremely light weight and working up slowly really allowed me to improve my form and get to a point where squatting felt much more natural - which is more help than I ever imagined when getting to heavier weights. Be careful though...back issues can be devastating...but don't let fear be an excuse for not getting your back strong. A strong back is a good defense against injury.
 
Getting this thread up and running again as kind of a road to my first contest thread. August 5th is the date of my first contest. The Texas Legends Championships. Preliminary plan is to also participate in the Johnnie Jackson show 3 weeks later. My goal is to try and qualify for nationals. I won't be participating even if I qualify because I want to be competitive at nationals if I do. Again, I am not competing for the sake of it. My brain doesn't allow me to do that. I am too competitive.

In another thread I posted about my meeting, I received an assessment that I felt was honest and I agreed with. More chest, more arms, shoulders are good, back just needs a little bit more density. He gave me some dietary suggestions that I have put together. Mixing carb sources, a carb source during training. Liked me fat and protein levels. Wanted me to add more carbs. I will post my new diet tomorrow. He hasn't made any training suggestions yet, so I am modifying my training myself for said goals. We are going to do monthly progress pics in a couple of months and as it gets closer to show time, bi-weekly, weekly, and daily to make sure I am on the right track. Thank you all again for the support. Really appreciate it. You are some good people and I consider you all friends. So thanks again. And curvy women pictures and derailing are highly encouraged!
 
In to see you rock this! We throw a lot of bullshyt around here, but honestly I've learned quite a bit from you my friend. I can't wait to see how well you do at The Texas Legends. Best of luck!!
 
Holy buttfccking christ!

IT LIVES!!

Lol. Glad to see you finally got a date. By my math, you have plenty of time to check out the gain train.
 
ryane87 said:
Getting this thread up and running again as kind of a road to my first contest thread. August 5th is the date of my first contest. The Texas Legends Championships. Preliminary plan is to also participate in the Johnnie Jackson show 3 weeks later. My goal is to try and qualify for nationals. I won't be participating even if I qualify because I want to be competitive at nationals if I do. Again, I am not competing for the sake of it. My brain doesn't allow me to do that. I am too competitive.

In another thread I posted about my meeting, I received an assessment that I felt was honest and I agreed with. More chest, more arms, shoulders are good, back just needs a little bit more density. He gave me some dietary suggestions that I have put together. Mixing carb sources, a carb source during training. Liked me fat and protein levels. Wanted me to add more carbs. I will post my new diet tomorrow. He hasn't made any training suggestions yet, so I am modifying my training myself for said goals. We are going to do monthly progress pics in a couple of months and as it gets closer to show time, bi-weekly, weekly, and daily to make sure I am on the right track. Thank you all again for the support. Really appreciate it. You are some good people and I consider you all friends. So thanks again. And curvy women pictures and derailing are highly encouraged!
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Looking forward to see your modified diet!
 
Sorry about the lack of updates. I am supposed to catch my gym owner this week to get the new diet squared away. I will post where I am at with it this evening as far as what I have come up with. Also, getting the training squared away. Ran my ideas about what I am going to do with TJ, and he liked where I was heading with it. When I get everything set in stone this week, I am going to post pics of where I am at right now. I know my camera doesn't take clear pics, but you'll have an idea. Been maintaining between 194-195 all week. Starting each week at a little more and finishing at a little more. So I will be a more frequent updater starting next week.
 
ryane87 said:
Sorry about the lack of updates. I am supposed to catch my gym owner this week to get the new diet squared away. I will post where I am at with it this evening as far as what I have come up with. Also, getting the training squared away. Ran my ideas about what I am going to do with TJ, and he liked where I was heading with it. When I get everything set in stone this week, I am going to post pics of where I am at right now. I know my camera doesn't take clear pics, but you'll have an idea. Been maintaining between 194-195 all week. Starting each week at a little more and finishing at a little more. So I will be a more frequent updater starting next week.
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D@mn slacker!!! Miss you buddy
 
Leg shot. I have added some size to my legs, which makes me happy!

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Relaxed. Post shoulder workout

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Stomach flexed. Glad to still be able to ser my abs! LOL

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Weighed in at 193 on gym scale. So that's a positive. Getting a bit bigger in hopefully positive ways. Sometimes it's hard to tell. My camera doesn't help matters, either.

Overall, I feel like this bulk is fairly successful. I still have a SHYT TON of work to do and my future training will reflect that.
 
Looking awesome man!

So that's what a bulk is supposed to look like. Mine is a lot lumpier than that
 
Appreciate it guys! Definitely trying to put in the work! We will see where it goes.
 
FireTitan said:
D@mn slacker!!! Miss you buddy
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I am always around! Just not always in my own thread. Been following your progress! Been throwing in some words of encouragement in there! You're my homie.
 
Training update for today: I am switching my leg days around a little to get some power training in. Hypertrophy work will still be done on Mondays and emphasized more on Thursdays. Hip and knee pain is still barking at me along with new found groin region tightness. Awesome! Although I am going to start experimenting with my feet closer together, like hip width apart. I will have a reduction in strength for sure, but it may be worth it in the end.

Front squats: 215x5, 225x2, 225x2. Back off set with 185x8 with feet about hip width apart. These felt A LOT better than my normal, slightly outside shoulder width, shoulder width stance.

Front squats with 3 second pause at bottom: 135x5 for 3 sets

Single leg press: 3 ppsx13, 14, 15 reps. Each rep 3 second negative

Hack squat machine: feet close together, 3 sets of 10 with 35s each side

Finished with a couple of sets of calves before running out of time. Will be interested in seeing how Thursday works out as I do mostly closer stance front squats.
 
Dude you need to look into Flexatril if you get some time. It has helped my joints more than anything I have tried and it's cheap.
 
ryane87 said:
Training update for today: I am switching my leg days around a little to get some power training in. Hypertrophy work will still be done on Mondays and emphasized more on Thursdays. Hip and knee pain is still barking at me along with new found groin region tightness. Awesome! Although I am going to start experimenting with my feet closer together, like hip width apart. I will have a reduction in strength for sure, but it may be worth it in the end.

Front squats: 215x5, 225x2, 225x2. Back off set with 185x8 with feet about hip width apart. These felt A LOT better than my normal, slightly outside shoulder width, shoulder width stance.

Front squats with 3 second pause at bottom: 135x5 for 3 sets

Single leg press: 3 ppsx13, 14, 15 reps. Each rep 3 second negative

Hack squat machine: feet close together, 3 sets of 10 with 35s each side

Finished with a couple of sets of calves before running out of time. Will be interested in seeing how Thursday works out as I do mostly closer stance front squats.
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Nice leg day brother!
 
ryane87 said:
Training update for today: I am switching my leg days around a little to get some power training in. Hypertrophy work will still be done on Mondays and emphasized more on Thursdays. Hip and knee pain is still barking at me along with new found groin region tightness. Awesome! Although I am going to start experimenting with my feet closer together, like hip width apart. I will have a reduction in strength for sure, but it may be worth it in the end.

Front squats: 215x5, 225x2, 225x2. Back off set with 185x8 with feet about hip width apart. These felt A LOT better than my normal, slightly outside shoulder width, shoulder width stance.

Front squats with 3 second pause at bottom: 135x5 for 3 sets

Single leg press: 3 ppsx13, 14, 15 reps. Each rep 3 second negative

Hack squat machine: feet close together, 3 sets of 10 with 35s each side

Finished with a couple of sets of calves before running out of time. Will be interested in seeing how Thursday works out as I do mostly closer stance front squats.
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Great job on the progress bro, you've sure made some big changes. Hammer down and don't look back! Look at incorporating toe ups for calves they're overlooked for an exercise
 
Training update so far for the week:

Monday: power oriented leg day

Front squats: 135x5, 155x5, 175x5, 215x5, 225x3, 225x2. Knee and hip feel slightly better with feet in between hip and shoulder width apart. Kind of a pain in the ass because of my long ass legs, but less pain is great by me!

Front squats: 3 second pause at the bottom. 135x5 for 3 sets. Will be upping the weight by 5 pounds next week

Single leg press/hack squat machine superset: 3 ppsx15/35s by 8, 3 pps+25s by 15/35s 8

Made up for lack of volume with added intensity. Decent day.

Tuesday: chest

Incline dumbbell press: 80x8, 90x7, 95x3.5 (the half is I lowered about half way down and pressed it back up because I wouldn't have been able to get it...haha) 75x6, 75x5 each rep with a 4 second negative

Dumbbell bench: 70x7, 75x7, 80x7, 85x6

Hex press: haven't done these in forever! Thanks to hairygrandpa for bringing them to my attention once more.
20s x 12, 25s x 12, 30s x 12, 35s x 10 3 second negative every rep, every set. Kept the elbows nice and high for mostly chest involvement.

Incline flyes: 30x12, 35x12, 40x10

Wednesday: back

Dumbbell row: 95x8, 105x8, 115x8(caveat: I did use hook grip for his set. Other sets with false grip) 75x8 4 second negative plus 1-2 second pause at the top.

Pull-ups: +25 4+2+2, 3+2+2. BW 7+4, 5+3

One arm cable underhand row: 3 sets 12 reps each set

One arm free motion row: did these overhanded. 3 sets of 12

1 set of horizontal body rows

Finished with 3 sets kneeling face pulls. 15 reps each set.

Good week so far!
 
Back update....shytty pic, post workout, no flex

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Need to work on posing...haha tried to get a little spread going on...oh well...

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Looking lean and defined! Remembering me a bit of Bruce Lee.
I wish I would be so lean, damn.

Nowadays I do rows one armed and it pumps the lat like I never felt before!
like:
-lat pull down seated with one arm, using the narrow grip v-handle
-seated one armed row, same handle
 
Wings!! Looking good man. I keep forgetting that you're not just a pretty mouth.
 
Thanks for the kind words fellas. Trying to work harder each week so I don't embarrass myself on stage....haha
 
Nothing very special to report this week. It has been the total opposite from last week. This time change has shyt on my week thus far. I hate it! lol

When I start to lift, my body is still in a place where it was sleeping! "Why do you want to move heavy (for me) stuff when you should be sleeping!" I was thinking after last week and getting the 95s on dumbbell incline last week, surely I could incline press 200 for the same amount of reps...nope...haha I did 195 for 3 and it didn't feel very powerful at all. Felt weak. It sucked, actually. My body will take a week or so to adjust and my strength will be back.

In the meantime, I will just do what I can with this week. Hope everyone else's week is starting off well!
 
Cheesy, but the P90X line is burned I to my brain after doing it for years, a while back. "Do your best and forget the rest." Really solid advice that has carried me through a lot.

Glad you got in and got something done regardless. Good on you, man!
 
ryane87 said:
Nothing very special to report this week. It has been the total opposite from last week. This time change has shyt on my week thus far. I hate it! lol

When I start to lift, my body is still in a place where it was sleeping! "Why do you want to move heavy (for me) stuff when you should be sleeping!" I was thinking after last week and getting the 95s on dumbbell incline last week, surely I could incline press 200 for the same amount of reps...nope...haha I did 195 for 3 and it didn't feel very powerful at all. Felt weak. It sucked, actually. My body will take a week or so to adjust and my strength will be back.

In the meantime, I will just do what I can with this week. Hope everyone else's week is starting off well!
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Recovery and Bounce Back.. Brother!
 
habajaba said:
Cheesy, but the P90X line is burned I to my brain after doing it for years, a while back. "Do your best and forget the rest." Really solid advice that has carried me through a lot.

Glad you got in and got something done regardless. Good on you, man!
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It's going to have to be that way this week....haha just doing my best until I get acclimated. Appreciate the words of encouragement!
 
Almost forgot, though! I did weigh 198 2 days in a row! We'll see if that holds up. In a couple of weeks I hope I will have made enough change and see if you fellas think it looks like positive change. Always am down for dat dere criticisms.
 
ryane87 said:
Almost forgot, though! I did weigh 198 2 days in a row! We'll see if that holds up. In a couple of weeks I hope I will have made enough change and see if you fellas think it looks like positive change. Always am down for dat dere criticisms.
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People who are happy that they can gain weight are also the devil!

And sounds like you're teasing with the noodz now.
 
SFreed said:
People who are happy that they can gain weight are also the devil!

And sounds like you're teasing with the noodz now.
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I will be, but I just posted some a week or so ago. Gotta give the customers something to come back for! LOL
 
ryane87 said:
Nothing very special to report this week. It has been the total opposite from last week. This time change has shyt on my week thus far. I hate it! lol

When I start to lift, my body is still in a place where it was sleeping! "Why do you want to move heavy (for me) stuff when you should be sleeping!" I was thinking after last week and getting the 95s on dumbbell incline last week, surely I could incline press 200 for the same amount of reps...nope...haha I did 195 for 3 and it didn't feel very powerful at all. Felt weak. It sucked, actually. My body will take a week or so to adjust and my strength will be back.

In the meantime, I will just do what I can with this week. Hope everyone else's week is starting off well!
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You'll snap out of it by tomorrow.

My week has been awesome. I workout at night so the daylight savings thing doesn't effect me. Me losing an hour of sleep I just went to bed earlier on Sunday night. I did drop 3 melatonin.
 
ryane87 said:
Nothing very special to report this week. It has been the total opposite from last week. This time change has shyt on my week thus far. I hate it! lol

When I start to lift, my body is still in a place where it was sleeping! "Why do you want to move heavy (for me) stuff when you should be sleeping!" I was thinking after last week and getting the 95s on dumbbell incline last week, surely I could incline press 200 for the same amount of reps...nope...haha I did 195 for 3 and it didn't feel very powerful at all. Felt weak. It sucked, actually. My body will take a week or so to adjust and my strength will be back.

In the meantime, I will just do what I can with this week. Hope everyone else's week is starting off well!
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We all have those days.
It's normal, nothing to worry about. If the limbs go weak, I punish them with moderate weights and zillion of reps, until all muscles burn.
Try it, it's somehow satisfying, lol.
 
hairygrandpa said:
We all have those days.
It's normal, nothing to worry about. If the limbs go weak, I punish them with moderate weights and zillion of reps, until all muscles burn.
Try it, it's somehow satisfying, lol.
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May have to try this route with my back tomorrow depending on how I feel!
 
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