Studhorse
Legend
Well look how it is? you been climbing mount everest?
ryane87s ride to awesomeness
- Thread starter ryane87
- Start date
Well look how it is? you been climbing mount everest?
ryane87
Well-known member
Going pretty good homie! I need to update this for the last couple of days and start the Radiate log I have going on. Glad to see you on here friend!
Brandinooooo
Well-known member
Great bro! I feel bad for not being on here lately. Even though I've talked to you and a couple of our other bros recently. I'm putting an effort into being on here more.
Something like that lol. The Mount Everest of Southern Stupidity
ryane87
Well-known member
Hopefully getting back to daily updates. Today was my power oriented leg day.
Front Squats: I do my squats with no shoes because I get a slight decrease in hip and knee pain. I used to do them that way all the time at my old gym, but fell out of habit. 135x5, 155x5, 175x3, 195x1, 215x5, 225x3, 225x3. On the second set if 225, I finally caved and put a belt on. I don't want to make a habit of it, but that extra stability in my wonky lower back sure was nice.Then a 20 rep back squat with 155. Decided to throw these back in. I will be trying to work up to an initial goal of my BW on the bar for 20.
Paused Front Squats: each rep with a 3 second pause at the bottom. 145 for 3 sets of 5 reps.
Hack Squat Machine: 35s each side for 3 sets of 9
Single Leg Press: 3 plates each side. 3 sets of 15 reps each.
4 sets of leg curls and 3 sets of calf raises and my day was done.
Talked to TJ after and he likes how I have the diet, which I need to post. Have a good one!
Front Squats: I do my squats with no shoes because I get a slight decrease in hip and knee pain. I used to do them that way all the time at my old gym, but fell out of habit. 135x5, 155x5, 175x3, 195x1, 215x5, 225x3, 225x3. On the second set if 225, I finally caved and put a belt on. I don't want to make a habit of it, but that extra stability in my wonky lower back sure was nice.Then a 20 rep back squat with 155. Decided to throw these back in. I will be trying to work up to an initial goal of my BW on the bar for 20.
Paused Front Squats: each rep with a 3 second pause at the bottom. 145 for 3 sets of 5 reps.
Hack Squat Machine: 35s each side for 3 sets of 9
Single Leg Press: 3 plates each side. 3 sets of 15 reps each.
4 sets of leg curls and 3 sets of calf raises and my day was done.
Talked to TJ after and he likes how I have the diet, which I need to post. Have a good one!
ryane87
Well-known member
Incline Barbell Press: 185x6, 195x2, 195x3, 165x6
Incline Dumbbell Press: 4 second negative each rep. 65x9, x7, 60x8
One Arm Incline Smith Machine Reverse Grip Press: Maybe there is a formal name to this, but this is exactly what it says. Put 60lbs on and did one set of negatives for 3 reps, using. My free arm to help get it back up. Then put 30lbs on for a set of 9 and 40lbs on for 5.
Dumbbell Bench: 75x8, 75x7, 70x8
Incline Hex Press: 40x9, 40x9
Then some tricep work.
Pretty decent chest day. Going in early Thursday to have TJ look me over. I am about 19 weeks out and want to get his opinion. As I have never dieted nor done cardio, I wanted to also get an idea of when I should start cutting calories to get into contest shape. Hopefully I will get some good feedback because I feel like I am on the right track.
Incline Dumbbell Press: 4 second negative each rep. 65x9, x7, 60x8
One Arm Incline Smith Machine Reverse Grip Press: Maybe there is a formal name to this, but this is exactly what it says. Put 60lbs on and did one set of negatives for 3 reps, using. My free arm to help get it back up. Then put 30lbs on for a set of 9 and 40lbs on for 5.
Dumbbell Bench: 75x8, 75x7, 70x8
Incline Hex Press: 40x9, 40x9
Then some tricep work.
Pretty decent chest day. Going in early Thursday to have TJ look me over. I am about 19 weeks out and want to get his opinion. As I have never dieted nor done cardio, I wanted to also get an idea of when I should start cutting calories to get into contest shape. Hopefully I will get some good feedback because I feel like I am on the right track.
ryane87
Well-known member
This morning's training session:
Front Squats: 135x10, 145x10, 155x10, 165x10, 135x7, but with a 4 second negative each rep.
Romanian Deadlifts: 135x8, 175x8, 215x8, 235x8
Glute/Ham Raises: We don't have an actual glute ham machine, but we do have a back extension machine that I set to horizontal. It has a foot plate, so I can pull my body up. 3 sets of 8 with just BW.
Single leg seated curl: With Free Motion Machine. 50x8, 60x8. Each rep with a 2 second peak contraction hold. 70x8, 80x8 straight sets.
Single leg extension: Free Motion leg extension machine. 3 sets 60x15 with 30-45 second rest between sets.
Front Squats: 135x10, 145x10, 155x10, 165x10, 135x7, but with a 4 second negative each rep.
Romanian Deadlifts: 135x8, 175x8, 215x8, 235x8
Glute/Ham Raises: We don't have an actual glute ham machine, but we do have a back extension machine that I set to horizontal. It has a foot plate, so I can pull my body up. 3 sets of 8 with just BW.
Single leg seated curl: With Free Motion Machine. 50x8, 60x8. Each rep with a 2 second peak contraction hold. 70x8, 80x8 straight sets.
Single leg extension: Free Motion leg extension machine. 3 sets 60x15 with 30-45 second rest between sets.
ryane87
Well-known member
My meeting went pretty well this morning. TJ was happy with my back development. Still work on individual sides. Said my shoulders were more rounded and arms looked bigger. Was happy that I haven't really added any fat to my midsection. So it's been a successful bulk thus far. Getting amped up with a little over 18 weeks to go!
blueline438
Board Sponsor
So wait. I missed it. Are you getting to do a show?
ryane87
Well-known member
LOL yeah....August 5th. Texas Legends. I didn't post new noodz here, they are in my Radiate log. I am still not partaking any helpers at this point. Plan for right now and more than likely the show is to go at it natural. Did talk with the wife and she seems cool. So....
hairygrandpa
Legend
Awesome, bro! Make sure to snap some pics for us at the event!
blueline438
Board Sponsor
Dude that's awesome! My wife is still iffey. I'm hoping mine happens but who knows yet.
ryane87
Well-known member
Another solid session. Changed it up a little because the wife woke me up in the middle of the night. Needless to say, I got in late and my training reflected that.
Standing Shoulder Press: shoulders didn't feel up to pressing heavy weight this morning (wonder why lol). Did a 5x5 with 80% of my max, which worked out to 130.
Standing Dumbbell Shoulder Press: 50x9, 8, 6. Every rep on every set done with a 4 second negative. Also, about 1 minute of rest between sets.
Seated laterals: 20x12, 12, 11. A brief 1 second or so pause at the top for every rep. Again, about 1 minute rest between sets.
Underhand Front Dumbbell Raises: 20x12 for 2 sets.
Bent over lateral raises: 20x12 for 2 sets.
Close grip incline dumbbell press: 45x10, 10, 9
Finished with low pulley cable crossovers and some tricep work. Good for an abbreviated session, but I really have to cut these out. It's not doing me any favors.
Standing Shoulder Press: shoulders didn't feel up to pressing heavy weight this morning (wonder why lol). Did a 5x5 with 80% of my max, which worked out to 130.
Standing Dumbbell Shoulder Press: 50x9, 8, 6. Every rep on every set done with a 4 second negative. Also, about 1 minute of rest between sets.
Seated laterals: 20x12, 12, 11. A brief 1 second or so pause at the top for every rep. Again, about 1 minute rest between sets.
Underhand Front Dumbbell Raises: 20x12 for 2 sets.
Bent over lateral raises: 20x12 for 2 sets.
Close grip incline dumbbell press: 45x10, 10, 9
Finished with low pulley cable crossovers and some tricep work. Good for an abbreviated session, but I really have to cut these out. It's not doing me any favors.
ryane87
Well-known member
Diet right now:
Meal 1 30 grams waxy maize, BCAA/EAA mixture during training
Meal 2 60 grams waxy maize, 3/4 cup of oatmeal, 2 tablespoons peanut butter, 1 scoop protein (post workout)
Meal 3 2 cups cooked brown rice, 1/2 lb 90/10 hamburger
Meal 4 1 cup oatmeal, 1/2 lb 90/10 hamburger
Meal 5 1 cup oatmeal, 1/2 lb 93/7 turkey burger
Meal 6 3 pieces whole wheat bread, 1/2 lb turkey burger
Meal 7 1 cup cottage cheese, 2 tablespoons peanut butter
Meal 1 30 grams waxy maize, BCAA/EAA mixture during training
Meal 2 60 grams waxy maize, 3/4 cup of oatmeal, 2 tablespoons peanut butter, 1 scoop protein (post workout)
Meal 3 2 cups cooked brown rice, 1/2 lb 90/10 hamburger
Meal 4 1 cup oatmeal, 1/2 lb 90/10 hamburger
Meal 5 1 cup oatmeal, 1/2 lb 93/7 turkey burger
Meal 6 3 pieces whole wheat bread, 1/2 lb turkey burger
Meal 7 1 cup cottage cheese, 2 tablespoons peanut butter
ryane87
Well-known member
It equals out to 293 grams of protein, 357 grams of carbs, and 126 grams of fat. Total calories are 3738. I know it's a little unconventional, but it's been working. I will be following for 3-4 more weeks and then go on a 2-3 week mini-cut where I see how fast I drop weight. If it's quickly, then I can spend another couple of weeks in a surplus before cutting once more on a longer basis. I like this set up because for my mini cut I will be doing my version of carb cycling that I had success with. I think it's going to work out pretty well. There are other details, but this is the general diet.
ryane87
Well-known member
This morning went alright. Body felt old and slow...lol Really, I only lost one rep as for as my power work, but everything just felt slow and heavy. Weight is also down a little, which is no bueno. Coincidence? Maybe...also occurred to me after going through my log I forgot to do my pause squats...dammit...lol
Front Squats: 215x5, 225x2
, 225x3, then back squatted 165 for 20 reps
Hack Squat Machine: 3 sets for 9 reps with 45s
Single Leg Press: 3 45s plus a 5 each side. 3 sets for 15 reps each set.
Leg Curls: 145x8 for 4 sets
Finished with some calf raises. Really didn't care too much for today.
Hip and knee pain also beginning to creep up. I will try this again next week. If I get the same results, it may be time for a change. Either a 5x5 that I start at 80% of my max, which I don't like the idea because my hypertrophy day turns into something really different. I may begin back squatting again. We will see.
Front Squats: 215x5, 225x2
, 225x3, then back squatted 165 for 20 repsHack Squat Machine: 3 sets for 9 reps with 45s
Single Leg Press: 3 45s plus a 5 each side. 3 sets for 15 reps each set.
Leg Curls: 145x8 for 4 sets
Finished with some calf raises. Really didn't care too much for today.
Hip and knee pain also beginning to creep up. I will try this again next week. If I get the same results, it may be time for a change. Either a 5x5 that I start at 80% of my max, which I don't like the idea because my hypertrophy day turns into something really different. I may begin back squatting again. We will see.
ryane87
Well-known member
Been really tired as of late. Workouts have been decent. I took so weight off the bar for incline presses to really try and feel my upper chest WORKING versus moving weight for the sake of moving weight. Finished with 180x4 on Tuesday. Did reverse grip for the first time in awhile. Body was NOT ready. Finished with my 4th set at 195x3. Wasn't real happy, but quite frankly, getting strong would be a nice by-product of what I am currently working on. So if my chest keeps improving, then fck it. Moved to incline dumbbell press with 4 second negatives each rep for 3 sets. Finished with hex press for 3 second negatives each rep. Worked up to 45 for 9. This exercise kills my right thumb, though. haha Felt like the damn thing was going to bend backwards and the weight fall on my face...haha
Back day today and I did dead stop dumbbell rows with 2 second pauses. Those are no joke! Worked up to 105 by 5 that way. Just for shyts and giggles I did a straight set and got it for 7 soooo...that definitely increased the intensity.
Pull ups sucked. Just wore out. I slogged through and got it done.
Then did one arm cable rows overhand with 2 second holds and 3 second negatives for 2 sets of 9 with 60. Dropped the weight a little and tried Studhorse idea of only doing a partial range of motion to keep tension on the middle back. Good idea! Did one set and I liked it. Something else to use!
Did some one arm underhand grip cable rows in a more regular style for 2 sets. Then used the same Studhorse idea for a third set.
The next 6 weeks are going to be interesting going from this new diet to a mini cut. I really hope the mini cut goes well because I would like to put on some more size before I really try to lose weight. In my estimation I probably have about 3 inches to lose from my waist. So if I could do that and keep my muscle, that would be great.
Back day today and I did dead stop dumbbell rows with 2 second pauses. Those are no joke! Worked up to 105 by 5 that way. Just for shyts and giggles I did a straight set and got it for 7 soooo...that definitely increased the intensity.
Pull ups sucked. Just wore out. I slogged through and got it done.
Then did one arm cable rows overhand with 2 second holds and 3 second negatives for 2 sets of 9 with 60. Dropped the weight a little and tried Studhorse idea of only doing a partial range of motion to keep tension on the middle back. Good idea! Did one set and I liked it. Something else to use!
Did some one arm underhand grip cable rows in a more regular style for 2 sets. Then used the same Studhorse idea for a third set.
The next 6 weeks are going to be interesting going from this new diet to a mini cut. I really hope the mini cut goes well because I would like to put on some more size before I really try to lose weight. In my estimation I probably have about 3 inches to lose from my waist. So if I could do that and keep my muscle, that would be great.
Brandinooooo
Well-known member
Man I am behind dude. What are you losing for? The show?
Studhorse
Legend
Glad you liked it. I really feel it target the mid back.
blueline438
Board Sponsor
Ready for mini cut! I'm still trying to gain. If I don't eat enough I lose weight. Weighed myself yesterday and I was down 3 lbs from Saturday. Good luck on cut. Can't wait for some noodz!
Brandinooooo
Well-known member
We're in the same boat. If I don't eat at maintenance even for a day, I lose weight. I'm still trying to gain also lol.
ryane87
Well-known member
Well, I asked TJ how far out I should start dieting down. He suggested I do a 3 week mini cut to see how fast I lose weight, which will end being fast as hell because I lose weight with anything less than maintenance. The 3 inches from my waist is what I need to do I think when I go through the full cut. If I drop weight fast, then I will go back to a surplus for however long he thinks and then cut.
ryane87
Well-known member
I have about 2 and a half weeks until it starts. I will be doing my version of carb cycling. Still working out the details. Phone is getting ready to die! LOL
hairygrandpa
Legend
For your last days pre-contest:
Have a look at "enhanced athlete" youtube channel. He has awesome advise on manipulating your appearance pre-contest, using a potassium/sodium protocol. Made his 8% BF appear like 4%.
ryane87
Well-known member
Will do! Thanks!
SFreed
Board Supporter
Congratulations!! We should all come down for a roofin party when you get that far!
ryane87
Well-known member
That would be cool as fck!
blueline438
Board Sponsor
Working on buying land ourselves brother. We just met with our first contractor the other day. Exciting times.
Brandinooooo
Well-known member
blueline438
Board Sponsor
That's awesome man congrats. Especially on the debt free. My wife and I have been married 8 years next month. But together 11 years this year. That's an awesome financial situation you're in. I'm jealous.
ryane87
Well-known member
It took a lot of fcking work. Plus, my wife is a genius. She is freaking perfect. That is all the gushing for awhile....lol
Studhorse
Legend
Dam that is awesome!
Me and my wife have been married for 25 years. she was one of those high maintenance women for the first 10 years, having 4 children very active in sports. I have refinanced my house 2 times.
looking back I wouldn't have it anyother way, great memories! (Still got one left)
We will never payoff our house. told the kids they get the house and the mortgage after we are gone and they can figure it out because it's there fault! lol
Brandinooooo
Well-known member
That's awesome bro! You'll have to share that story sometime. I hope ill be where you are when I get married.
ryane87
Well-known member
You'll be just fine homie. Just make sure the woman you are marrying is a good one! lol
hairygrandpa
Legend
With a penis.
Brandinooooo
Well-known member
bighulksmash
Legend
[video]https://youtu.be/HNb5vowkiXs[/video]
Studhorse
Legend
Fu Ck now Im ready to get out of the office and heading to the gym! Sick and all!
bighulksmash
Legend
Hell yeah !!! Dayquil and ephedrine better than m eth
ryane87
Well-known member
So, a little bit of weekend sadness. The shyt bag that was supposed to do our foundation didn't show up. Had an excuse. I don't like flaky people so all it really did was increase mine and the wife's resolve to tackle another project on our own. We are going to do everything minus the concrete finishing. Then we will find someone to do the concrete finishing.
Brandinooooo
Well-known member
Finishing isn't hard as long as you can see a straight line lol.
ryane87
Well-known member
Well, the wife is kinda paranoid because we haven't worked with concrete. You can learn plumb and electrical work through trial and error. You really only have one shot pouring the foundation. lol I can rewire or replumb much easier than I can redo a foundation. We will just chalk it up as another learning experience. We learned a lot and aren't out any money, so it'll be all good.
hairygrandpa
Legend
You can do it! Google is your friend, fugg all the so called "specialists"!
ryane87
Well-known member
That's what we do! LOL
ryane87
Well-known member
Sorry for not really posting any training in this log this week. Between rep duties, following friends logs and such, I threw this on the backburner this week. I did weigh in at 196 on Friday, so I am still gaining. I hope on Tuesday to wegh in at an even 200. No training I don't think on Monday because we are doing something special for my middle son's birthday. Happy Easter to those that celebrate!