Ry's road to redemption.

Friday: 5/4/07
-5 min. elliptical
Cybex Leg sled: 770- 11 (w/ wraps), 450-30
SLDL: 295-15
Adductors: 130-14
Alt. d-bell curls: 50’s- 18ea RP 7ea RP
5ea=30each
Reverse grip barbell curl: 65- 16, 12
Calf work: skier calf SS w/ seated calf
Set 1: 195- 33, 140-19
Set 2: 195-19, 140- 12
-10 min. treadmill
 
Sunday: 5/6/07
-palate skids, row, then push (2x ea)
-keg toss (6-8x times)
-birch log weaves (2x)
-cinder block shuttle runs (2x)
 
Monday: 5/7/07
-5 min treadmill
Flat d-bell: 90’s- 16 RP 8 RP 5= 29
Shoulder press: 180-9 RP 5 RP6= 20
Tri pullover/ext: 90-15 RP 5 RP2= 22
Rack chins: b/w+45- 16 RP 8 RP 6= 30
Deadlifts: 455-4, 365-10
Ab rolls ins- 20

Tuesday: 5/8/07
-up hill sprints, 5 x ~40
-shuttle runs in the sand x 4 x ~25

Wednesday: 5/9/07
-3 min elliptical
Front squat: 235-5, 155-22
GM: 245-17
Barbell curls: 95-14 RP 7 RP 5= 26
Drop to 65- 18
Rope cable curls: 100-20 RP 7 RP 5= 32
Abductors: 130-14
Leg press calf routine: 270, knees straight, knees bent, calf squats. 2 sets of extreme burnage. Calf negatives, 2 sets of 10 each with 5 sec. neg.
 
Friday: 5/11/07
-3 min elliptical
Incline barbell: 175- 10 RP 4 RP3= 17
Shoulder d-bell: 60’s- 14 RP 8 RP 6= 28
Smith close grip: 145- 15 RP 7 RP4= 26
Cable flyes: 70-15
Tri ext: 140-20
Supinated closegrip pulldowns: 180- 16 RP 7 RP 4=27
Barbell rows: 225- 18 RP 10 RP 5= 33
Some ab work
 
Saturday: 5/12/07
-Backwards palate drag (hook rope around palate and then hook rope around my weight lifting belt)
-weighted with two cinder blocks, down and back
gravel driveway, about 30-40 yards each way.
-weighted with 4 cinder blocks, down and back

-Forward palate drag:
-4 cinder blocks, down and back x 2

-farmers walks (5 foot long dock poles, large diameter with a cinder block hooked near each end of the two poles) The large diameter really gets the forearms and the unstableness of the cinder blocks makes this kick arse!
-set up two buckets 20+ yards apart and walked figure 8's around them till I lost my grip. 2 sets.

-log flip, big arse birch log...5 foot long and 2 foot wide. Flip it end for end. 2 sets of 25ish yards.
 
Monday: 5/14/07
-3 min. elliptical
Squat: 315-6, 225-23
leg curls: 140-17 RP 7 RP 6=30
cable curls: 150-15 RP 8 RP 7=30
seated hammer curls: 45's-14 RP 8 RP 7=29
barbel forearm curls: 175-20,15
Skiier calf drop set of:
355-16
265-14
175-25
125-35
 
Wednesday: 5/16/07
-3 min. elliptical
Lying chest press: 290- 15 RP 6 RP 4= 25
d-bell flyes: 65’s-12
Smith shoulder presses to front: 145, 16 RP 8 RP 4=28
Dips: b/w+35: 11 RP 5 RP 4=20
Reverse grip tri singles: 40-16 ea
BTN pulldowns: 170- 12 RP 5 RP 3=20
t-bar rows: 225- 13 RP 7 RP 5=25
abs- russian twists and sprinter situps, suppersetted x 2
 
Thursday: 5/17/07
Up hill sprints- Light warm up, 1 at 50%, 1 at 75%, 7 at 100%

Friday: 5/18/07
-3 min. elliptical
Cybex Leg sled: 830- 9 (w/ wraps), 500-26
SLDL: 305-15
Adductors: 130-14
Alt. d-bell curls: 55’s- 15ea RP 5ea RP
5ea=25each
Reverse grip barbell curl: 70- 18, 14
Calf work: skier calf SS w/ seated calf
Set 1: 205- 36, 150-15
Set 2: 205-21, 150- 13
 
Friday: 5/18/07
-3 min. elliptical
Cybex Leg sled: 830- 9 (w/ wraps), 500-26
SLDL: 305-15
Adductors: 130-14
Alt. d-bell curls: 55’s- 15ea RP 5ea RP
5ea=25each
Reverse grip barbell curl: 70- 18, 14
Calf work: skier calf SS w/ seated calf
Set 1: 205- 36, 150-15
Set 2: 205-21, 150- 13

Sunday: 5/20/07
Palate drags: all with one cinder block
-bicep curl down/back
-punch/thrust move, right arm down,
left arm back
-one arm row, right arm down, left
arm back
-overhead tricep extensions down
and back
Keg throws: up and over x 10
Log carry and weaver, 2x as far as I could go. I really offset the cones this time. Made it a bit harder.
Cinder block shuttle runs.

Weighed in at 208.5 this mourning
 
Monday: 5/21/07
-3 min elliptical
Flat d-bell: 95’s- 14 RP 6 RP 5= 25
Cable flyes: 70- 20
Shoulder press: 180-12 RP 7 RP6= 25
Tri pullover/ext: 95- 12 RP 6 RP4= 22
Rack chins: bw+55- 17 RP 10 RP6=33
Deads- 475-3, 385-10

Tuesday: 5/22/07
Up hill sprints- Light warm up, 1 at 50%, 1 at 75%, 8 at 100%

Wednesday: 5/23/07
- 3 min. elliptical
Front squat: 245-6, 165-23
GM: 265-16
Barbell curls: 1055-13 RP 6 RP 5= 24
Drop to 75- 20
Rope cable curls: 110-22 RP 8 RP 8= 38
Abductors: 130-15
Leg press calf routine: 270, knees straight, knees bent, calf squats. 2 sets of extreme burnage. Calf negatives, 2 sets of 10 each with 5 sec. neg. Then 60 body weight calf raises real quick tempo.
 
Friday: 5/25/07
-3 min elliptical
Incline barbell: 185- 8 RP 4 RP3= 15
Shoulder d-bell: 65’s- 15 RP 6 RP 5= 26 Smith close grip: 155- 11 RP 7 RP5= 23
Cable flyes: 80-14
Tri ext: 160-16
Supinated closegrip pulldowns: 190- 12 RP 6 RP 5=23
Barbell rows: 245- 14 RP 8 RP 5= 27
Some ab work
 
Saturday: 5/26/07
Palate drags:
-Lateral, down to the right and back
to the left. One cinder block.
-Backwards drags, 4 blocks, down
and back.
-Forward drags, 4 blocks, down and
back at a pretty quick pace. Much faster than last time.
Farmers walks, 2 sets, got more distance both times.
Log flip, 2 sets, was more explosive with them this time as well.

Weight up to 210
 
Nice to take a couple days off from hitting the weights, but I was ready to tear it up!

I went waterskiin last night so I thought my legs might be tired today. They felt kinda tired but I just gave it my all and it felt good.

Tuesday: 5/29/07
3 min. elliptical
Squat- 335-6, 235-23
Leg curls: 150- 17 RP 7 RP 6= 30
Cable curls: 160-14 RP 8 RP 5 =25
Hammer curls: 50’s- 14 RP 9 RP 7= 30
Behind back forearm barbell curls: 185-20, 12
Skier calf raise drop set:
365-15
275-17
185-25
135-35
 
Wednesday: 5/30/07
-3 min elliptical
Lying chest press: 310- 14 RP 5 RP 3= 22
d-bell flyes: 70’s-13
Smith shoulder presses to front: 155, 11 RP 7 RP 4=22
Dips: b/w+35: 12 RP 5 RP 5=22
d-bell skullz: 30’s-18
BTN pulldowns: 170- 12 RP 5 RP 4=21
t-bar rows: 235- 14 RP 8 RP 6=28
abs- swiss ball roll ups SS w/ swiss ball crunches, 2 sets of ea
 
Thursday: 5/31/07
-uphill sprints x 10

-and went waterskiing

Friday: 6/1/07
-3 min. elliptical
Cybex Leg sled: 860- 5 (w/ wraps), 520-27
SLDL: 315-12
Alt. d-bell curls: 60’s- 11ea RP 6ea RP
5ea=22each
Reverse grip barbell curl: 75- 14, 12
Cable curl single: 50- 15 ea
Calf work: skier calf SS w/ seated calf
Set 1: 215- 37, 160-12
Set 2: 205-22, 160- 10

Annndddd just got done waterskiing again tonite!!
 
Monday: 6/4/07
-3 min elliptical
Flat d-bell: 95’s- 15 RP 7 RP 6= 28
Shoulder press: 180-15 RP 7 RP6= 28
Tri pullover/ext: 95- 13 RP 6 RP5= 24
Cable flyes: 80- 14
Reverse grip tri-ext singles: 40- 18ea
Rack chins: bw+70- 15 RP 9 RP6=30
Rack Deads- 515-6, 405-10
-then some core work
 
Tuesday: 6/5/07
-interval sprints on treadmill, 15% grade @ 10 mph, Go until I feel like I am gonna fall off then rest long enough to not puke. 5 times. Walk/ jog to warm up, walked to cool down.

Wednesday: 6/6/07
-3 min. elliptical
Squat machine: 590- 7, 320- 15
D-bell step up’s with knee lift: 65’s- 16
Abductors: 130-15
Barbell curls drop set: 115-8, 95-8, 75-14, 55-20
Pronating d-bell curls: 40’s- 15ea RP 10ea RP 8ea= 33
Leg press calf raises: 410- 232 RP 10 RP 9= 42
-Right into calf negatives on block (2x10ea)
-then body weight calf raises on block x 70
 
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