Ry's road to redemption.

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.
 
2/18/07

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!! :head:
 
2/19/07

Monday: back at Ryder Center

weight: 215

am: 35 min cardio

pm: core work then 35 min. cardio

:bruce3:
 
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:frustrate
 
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!!!!!!!!!
 
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! :run:
 
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! :duel:

did 45 min low intensity on the elliptical and some forearm work
 
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! :head:
 
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
 
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!
 
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.
 
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.
 
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
 
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
 
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
 
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
 
3/12/07

Monday: @ Ryder

am: 30 min cardio

pm: 30 min cardio and some ab work

weight: 208 (afternoon) mirror matters more anyways!
 
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.
 
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
 
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!
 
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
 
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...:head:
 
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
 
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
 
Ubiquitous said:
2 weeks from the comp huh? Good luck Rysigpi.
Click to expand...


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.
 
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!:FUfinger:
 
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
 
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: 40’s-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.
 
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.
 
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
 
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: 45’s- 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
 
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
 
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!
 
Monday: 4/23/07
Flat d-bell: 90’s-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. :head:
 
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
 
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
 
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
 
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!
 
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
 
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

:head:
 
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