Ryan's Log

Training Training Logs
61

[quote]ryanbCXG wrote:
Thanks greg and hastalles. Looks worse in person. I very lanky. Long long limbs. It was a flattering pic. Thats why i posted it :slight_smile:

5/4/2012 Back/Bi

Scheudle today was crazy

9-11 pack and move boxes

1220-245 first workout (include 30min driving and warmup)

330-430 Unload trailer

550-650 workout 2

So becuase of the crazies of today I split the workout up. Fun stuff. both were great

1st

Pullups: bw x 8, +15x8, +25x8, +35x8 +45x7, +55x5+1 ds +35x6, ds bw x 6

BB row: work sets 275x4x11 225x2x10 each set preceded by mini band straight arm pulldown

DB row: 100x2x10 (dead stop squeeze!!) 1x26 not dead stop lol

Lean back overhand pulldown (1 squeeze for most reps): 132x12,11,11,11 108 (1 1/2 rep) x 8

Seated neutral row: 180x12,12,11,11

Weighted hang 70x70sec

Rope hammer curl/KB bottoms up curl: 80/16x4x12/m

Incline curl: 25x8+3+3+3

What an amzing workout. The sequence was great. The back pump was nutz. Top to bottom swollen what an amazing feeling. Then following that up with the weighted hang. YES!! The pump was just plain stupid amazing today

2cd workout

Pullups/light band row to chest (squeeze 1-2 sec for both): Bw/light x 3x6-7/8

Front lever parital tuck hold 5 max holds

Meadows row/BBrow: 3 sets 15/8 (old school)

Straight old school T bar row***: 2 sets 15 reps

Straight BB curl: 95x10 +4+3+3+3+3+3+3+3

Great second workout. It was done in my basement. workout equipment has not been moved yet. That is tomorrow with the rest of the large items in the house. So i got to do some stuff i cant do in my gym. The meadows row and BB row is done old schoool. BB just in the corner of the basement. The straight bar idea i stole from Kroc in his log. I put a straight bar normally used for a seated row and put it through the neutral grip attachment to make a makeshift straight bar. Used it to hit the upper back a bit more. Like it. A bit awkward so used for lighter weight and a squeeze. Any way back workout was amazing. Hit from every angle imanginable and lots of squeezeing (insert joke)

Food will be amaizng tongiht 700-800g carbs anyone?

Also if anyone is every intersested in food porn i can snap some pics but only will if there is intrest[/quote]
Yea man id like some pics to see what to eat on a backload(and see how someone can manage to eat 700g carbs)

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I have two bowls exactly like this. 450g cooked rice plus meat

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America’s Next Top Chef?

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grapes

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8.5oz of oatmeal dry measure. Pro powder and cinnamon. Next to it is 1/4 baugettee with FF cream cheese and havarti cheese

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low fat ice cream. Stuff even has probiotics. Thats why i eat lolz

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[quote]spar4tee wrote:
America’s Next Top Chef?[/quote]

Not quite but i like my cooking so much i dont even like eating in restaurants. And i make lots of “diet” food.

Forgot to take a pic of my quesidilla. Boring anyways. Just FF cream cheese on a tortilla with some ham. (tyring to clean out the fridge for the move tomorrow)

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[quote]ryanbCXG wrote:

[quote]spar4tee wrote:
America’s Next Top Chef?[/quote]

Not quite but i like my cooking so much i dont even like eating in restaurants. And i make lots of “diet” food.

Forgot to take a pic of my quesidilla. Boring anyways. Just FF cream cheese on a tortilla with some ham. (tyring to clean out the fridge for the move tomorrow)[/quote]
jelly of your food

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[quote]spar4tee wrote:

[quote]ryanbCXG wrote:

[quote]spar4tee wrote:
America’s Next Top Chef?[/quote]

Not quite but i like my cooking so much i dont even like eating in restaurants. And i make lots of “diet” food.

Forgot to take a pic of my quesidilla. Boring anyways. Just FF cream cheese on a tortilla with some ham. (tyring to clean out the fridge for the move tomorrow)[/quote]
jelly of your food[/quote]

Thanks I have always enjoyed cooking. But i have to say the slow cooker is the way to go. I love grilling and what not but the slow cooker is the best thing on earth. You can make some pretty amazing combinations in that thing. Pretty hard to screw up too

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[quote]ryanbCXG wrote:

[quote]spar4tee wrote:

[quote]ryanbCXG wrote:

[quote]spar4tee wrote:
America’s Next Top Chef?[/quote]

Not quite but i like my cooking so much i dont even like eating in restaurants. And i make lots of “diet” food.

Forgot to take a pic of my quesidilla. Boring anyways. Just FF cream cheese on a tortilla with some ham. (tyring to clean out the fridge for the move tomorrow)[/quote]
jelly of your food[/quote]

Thanks I have always enjoyed cooking. But i have to say the slow cooker is the way to go. I love grilling and what not but the slow cooker is the best thing on earth. You can make some pretty amazing combinations in that thing. Pretty hard to screw up too[/quote]
I’ll be sure to get one for my apartment next semester.

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You eat all that in one backload? wtf thats awesome

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Definitely looking jacked, dude. Can you share more details about your diet?

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Going to be upping my carbs as well. I’m getting around 550g right now, going to try and bump that up about 100g, just keep protein at 1g/BW like you do. Will be hoping to get some ideas from you on what to eat.

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George yes that is pretty much the norm. The ice cream sometimes will be something different depending

Ground: specific ?'s i kinda have it detailed through a couple posts but if you have something in mind I will be happy to ansewr

Spidey: I will try to update the eats but i am pretty boring and eat mainly the same stuff :slight_smile:

Been MIA because of moving to a new house. My god what a job that was/still is. Hauled 4 loads in a smaller trailer over the week. And packed and moved shit for the last two weeks. Sat moved all the big furniture which was 3 hrs of loading and 1 hr of unloading. Then went and hit a great chest workout with a couple buddies that hleped with the move. Then went back home and loaded a nother trailer full ate then unloaded. Ridiculous. Sunday. 2 more trialer loads that i loaded and unloaded then dead lift sesssion. So been crazy ocuple day. Just got internet set back up will try to update the workouts. Suprisily not bad considering all the moving/less sleep/no rest.

75

5/5/12 Chest/Tri

This is after moving furniture and boxes all day.

Floor press: 135x12, 145x3 155x3 165x3 175x3 185x5 205x5 225x5 245x5 255x5 265x3+1+1 4x1

DB flat press: 100x3x8 1x7 80x1x8

30* incline twist press: 80x3x8 1x7 65x1x 8

15* power fly: 60x4x8 50x1x8 (held strech for 1-2sec)

High to low cable x-over (wrist broke back touch heels of hand together held squeeze for 1-2 sec on most reps. 20-30sec rest: 60x10,10,10,10,9,9,8,8,7

Extreme strech

Presdown/Dip: 156/bw x 10/15, 156/+45 x 10/10,10/10, 9/10, 9/10

Reverse pressdown/Pressdown: 3 sets 15-20/10-15

Had to get back and load another trailer. Then unload that trailer as well at the new house

5/6/12

Loaded and hauled 2 more trailer loads to day then went in to DL

Deadlift: 135x10 185x8, 225x6, 245x4, 265x3, 275x3, 295x5, 315x5, 365x5, 385x5, 405x2x5, 3 + 2+2+2+2+1+1

RDL: 315x3x10 1x9 275x8, 245x8

TB dead stop RDL: 235x5x8 (explosive)

Hamstring curl (1 sec hold/CT): 80x15/10, 110x 10/8, 130x8/6 ( forced stretch after each set)

Had to get back and do some more moving so not quite as much as I wanted to do. Really like the Trap bar dead stops. Felt great and great explosion. Going to keep working on these. Did some shrugs as well after some of my reps at 405. Clusters felt good. Went until I felt my back starting to round too much.

5/7/12 Arms/Rear delts

Moving boxes around in the new house all day.

Dips: bw x 15, +25x10, +50x8, +60x6, +80x4x10 1x9, +65x10 +65x10 ds +30x8, bw x 8

Ez curl: +30x10, +50x10, +75x2x10 2x9 1x8 ds +50x9 +30x9

Rope press down apart/DB alt curl: 108/45 x 9/11, 9/10, 9/10, 8/9

Low incline ez extension /DB cross body curl (1 sec squeeze): +50/30x 14/8, 14/8, 13/8

Rope overhead cable ext/ DB preacher (held at stretch): 108/30: 10/8, 9/8, 9/8, 9/8, 8/8

V bar overhead extension/reverse pressdown/pressdown/KB bottoms up curl/bottoms up hammer/bottoms up cross body: 3 times through then strech

Rear delt swing/rear delt machine fly: 45/90 x 45/13, 40/12, 37/12, 36/12

Rear delt machin fly: 120x 10+5+4+4+4+4+3+3+3

Elyptical spring and abs. 8 round 15-20sec sprint 45-40 sec easy ab superset to failure

Great workout dips are progressing along slowly but I like it. Huge painful pump. Love it.

Off day today which suck. I hate. But one day to recover and then gonna keep killing this weeks worouts. Working weight volume is at its peak this week. So it?s the intense week. Next week working volume goes down then the week after weights go up and repeat.

76

How are you doing your backloads? I saw in a earlier post that you break your fast with a pwo meal. Are you breaking your fast with pro/fat and veggies then backloading that evening?

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moving is the worst… well actually packing/unpacking is the worst. I’ll move boxes and furniture all day but ask me to pack up 2 boxes and I’m poppin smoke and will disappear before you know it lol.

Lookin strong my man.

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[quote]gkeeper24 wrote:
How are you doing your backloads? I saw in a earlier post that you break your fast with a pwo meal. Are you breaking your fast with pro/fat and veggies then backloading that evening?[/quote]

I technically break the fast with my whey and bcaas pre/during my workout

Backload after my workout is mostly carbs/pro and a bit of greens in my first meal because i love salads and catn stay away from them. Of course 1/4-1/2 a jar of PB sneaks in there once in a while :slight_smile:

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[quote]gregron wrote:
moving is the worst… well actually packing/unpacking is the worst. I’ll move boxes and furniture all day but ask me to pack up 2 boxes and I’m poppin smoke and will disappear before you know it lol.

Lookin strong my man.[/quote]

Yep i dont get to pack as i suck so bad at it. Same with unpacking. I just said i am the muscle with no brain. Tell me what to lift and where to put it down. I actually enjoyed it. i did have to furniture/boxes in the truck and i did not like that part… Rather just pick things up and put them down where ever

Thanks just trying to play catch up and get some marginally ok strength levels. Even though really all i care about is hypertrophy

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4/8/2012 Off

2x40min walking sessions. After the first lots of foam rolling. After the second I messed around work up to 2752x3 back squats. Just working on moving it fast and form. Couple power cleans. Some pull ups. Then DB snatches sets of 3 from 35 to 65 lbs then a set of 2 at 75. You cant tell me DB snatches aren?t fun. Taking a DB that 80% of gym goers don?t use and tossing it in the air like a toy. Gonna play around with these some more. They are fun

Shoulders/traps coming up after work