Ryno's First Competition Thread

Training
181

[quote]Alderslodge wrote:
AM Cardio: 40 minutes of LISS on Treadmill (3.0mph, 15% incline).

I did ab work following my cardio this morning. 3 exercises for 2 sets of 15-20 reps done in a circuit[/quote]I assume all that LISS and ab work was done completely fasted.
How soon after do you eat/drink ?

182

[quote]tolismann wrote:

[quote]Alderslodge wrote:
AM Cardio: 40 minutes of LISS on Treadmill (3.0mph, 15% incline).

I did ab work following my cardio this morning. 3 exercises for 2 sets of 15-20 reps done in a circuit[/quote]I assume all that LISS and ab work was done completely fasted.
How soon after do you eat/drink ?
[/quote]

As soon as I get home and cook, so probably 20-30 minutes after leaving the gym.

183

397×717 57.5 KB

5.5 weeks out.

184

342×717 51.9 KB

5.5 weeks out.

185

345×709 52.2 KB

5.5 weeks out.

186

429×741 65 KB

5.5 weeks out.

187

373×681 53.5 KB

5.5 weeks out.

188

413×705 61 KB

5.5 weeks out.

189

225×709 36.6 KB

5.5 weeks out.

190

Wednesday Update: 5/29/2013.

Morning BW: 181.6 (5lb drop from yesterday??)
Cardio: 40 minutes LISS on Treadmill, 3.0mph, 12.5% incline.

Workout: LEGZZZ

Finished the workout (sans cardio) in 80 minutes, including stretching afterward.

A1) Standing Machine Calf Raise: Up to a set of 10.
Worked up to 230x10+20 partials.
A2) Dorsiflexion: To failure.

B1) Seated Leg Curl: 4x15
-Full extension and pause at peak.
90x15
110x15
130x15
150x15
B2) Seated Abduction: 4x15
-Simulate a squat out of the seat.
90x15
100x15
110x15

C1) Standing Leg Curl: 3x8
-Light weight (80-90% max speed).
-4th set: 8, drop 8 and do partials until can’t budge!
25x8
50x8
70x8
60x8…35x8…35x20 partials
C2) Seated Adduction: 2x10
-Pause at peak, good stretch.
110x10x2

D) Leg Press: 4x40, 30, 20, 10+lunges
-Constant tension, if possible.
-Finish with a set of walking lunges.
4pps X40
5.5pps X30
7pps X20
9pps X12+8 partials.
-1 set of walking lunges, about 30 yards.

E) Leg Extension: 1x20+10-15
-Flex hard on each rep and come to a stop.
110x20+15 partials

F) Partial Leg Extension: 1 set.
-1 set of partials, count to 10 and add 20-40lbs and repeat until weight cannot be BUDGED.
110x8, 130x8, 150x8, 170x8, 190x8, 210x8, 150x8, 110x8

G) Hammer Strength Lunge: 2 sets to failure (8-12 reps).
-Constant tension.
50x12x2

H) Hamstring Isotension: 3x30 seconds
-Lie on an incline and hold in place a DB (25-30lb) so that your tibia is parallel to the floor, 120 deg knee bend.
20x30s
25x30sx2

20 minutes on Treadmill.

191

Thursday Update: 5/30/2013.

Morning BW: 188.2 (up ~7lbs from yesterday, but I was down ~6lbs from the previous day, so I think my scale was bugged).
Morning Cardio: 40 minutes LISS on treadmill. 12.5% incline, 2.8-3.0mph.

Workout: Back.

A) Dead-Stop DB Rows: 4x10
-Pause on ground.
-Pause at peak.
120x10x1
130x10x3

B1) Reverse Grip Pulldown: 3x12
-Constant tension
150x12x1
165x12x1
180x12x1
B2) Stretchers: 3x12
-Push head through and pause at peak.
105x12x1
120x12x2

C) Band Supported Row: 4x6/6
-Explosive reps.
-Finish with a mid-back shrug.
90x6/6
115x6/6x3, 60 seconds rest

D1) Pulldown: 2x15
-Constant tension.
165x15x2
D2) DB Pullover: 3x12
-Lie parallel to bench, bring DB to chin level.
70x12x3

E) DB Shrug: 1x20
-3 second pause, 3 second eccentric.
80x20x1

20 minutes on treadmill.
12.5% Incline, 2.5mph.

192

Saturday Update: 6/1/2013

5/31/2013 Morning BW: 187.0
AM Cardio: 44 minutes along with 5 sets of 30 for calves (3 standing, 2 donkey calf raise)
Postworkout Cardio: 23 minutes.

Workout: Arms.

A1) Cross Body Hammer Curl: 3x10
-Full extension.
A2) Rope Pushdown with Fat Gripz: 3x12
-Constant tension, no lockout

B1) Single Arm Machine Curl: 4x6/4
-3 second negative.
-6 reps each arm, then 4 reps each arm.
B2) Single Arm Cable Extension: 4x10
-Constant tension.

C1) Seated OH Rope Extension: 3x12
-Constant tension.
-Push back and keep elbows close.
C2) EZ Curl Drag Curl: 3x12
-Keep elbows back.
-Pause at peak.

D1) Lying Cable Curl: 1 set.
-12 reps, drop for 10 reps, then partials until numb (~20?)
D2) Bent Over OH Extension: 1 set.
-10 reps, drop for 12 reps, drop again and pump out until numb (~30?)
-Elbows in tight.

6/1/2013 Morning BW: 184.6
Morning Cardio: 42 minutes along with abs and low back.

Workout: Shoulders.

A) Ultra Wide Grip Presses:
3 sets of 15, increase 10lbs/set from 45lbs until difficult and stop for 3 sets.
B) Over & Back Presses (Bradford Press):
4 sets of 10, one rep front and back is considered as “1.”
C) Cage Press:
Pyramid up to 6 sets of 6.

22 minutes on treadmill.

193

Sunday Update: 6/2/2013

Morning BW: 186.0
Morning Cardio: 40 minutes, LISS, 12.5% incline, 3.0 mph. BPM stayed around 123-128.

Workout: Chest.

A) Decline DB Press: 4x15, 12, 9, 6
-Slight Decline.
-Stretch at bottom and drive up and flex.
55x15
65x12
80x9
90x8 (~1 rep short of failure)

B) Banded Decline Hammer Strength Press: 4x8
-Squeeze hard at peak.
-Controlled eccentric with stretch.
-Explosive concentric.
-45 to 60 second breaks
1PPSx8x4

C) Pec Minor Dips: 2x8-10
-Add weight.
-Last set, drop the weight and pump out as many as you can get.
BW+45x10
BW+90x8…BWx8+some partials.

D) Smith Machine Pause Bench Press: 3x5
-Pause on weight stops for 1-2 seconds and flex up hard.
-Last set, drop the weight significantly and continue until failure.
155x5
175x5
175x5…105x8

23 minutes LISS on treadmill, 12.5% incline, 2.8-3.0mph

Incredible workout! Great day overall as I’ve gotten a lot done. I’ve got a BIG update coming on soon with some pretty drastic news lol.
It may be tonight or tomorrow morning before I actually post anything though.

194

Good progress.

195

Bro, not sure if you’ve mentioned this before but what fat burners/thermogenics are you on?

196

[quote]myself1992 wrote:
Bro, not sure if you’ve mentioned this before but what fat burners/thermogenics are you on?[/quote]

My morning pre-cardio cocktail consists of various things;
17.5mg Yohimbine
2g AL-Carnitine
1g L-Tyrosine
Caffeine (hydroxycut hardcore was laying around, but now I just use coffee)
2g CLA
1g Green Tea Extract
80mcg Clen (dose changes)
50mcg T3 (dose changes)
and I usually down 1L of water prior to my cardio and 1L during my cardio.

197

I am a bit confused.

Can someone point out where Alderslodge went from “I will be doing this show as a natural” to clen, AI, T3 etc?

Just trying to understand the motivations for this decision.

Thanks!

198

[quote]Myosin wrote:
I am a bit confused.

Can someone point out where Alderslodge went from “I will be doing this show as a natural” to clen, AI, T3 etc?

Just trying to understand the motivations for this decision.

Thanks![/quote]

He mentioned having super low T levels somewhere in here, and decided to do his first cycle during prep instead of the TRT stuff(which is much more expensive).

199

[quote]Alderslodge wrote:
Thursday, April 18th, 2013.
LOW TEST!

I got some blood test results back today and I’m going to pick up a copy next week. Thyroid levels were good, estradiol (estrogen) was low (12.9 pg/mL), cholesterol was INCREDIBLE, liver was good (except one test was slightly elevated?). Everything checked out as I had planned…except for one. My testosterone was LOW at 111.59 ng/dl. So I’ll either be getting in contact with an endocrinologist that my doctor or Shelby recommends to see what we can do about that. That was really surprising to me since I am able to gain muscle easier than most and cut fat easier than most, so I can’t imagine what a slight increase would do?

Has anyone here been diagnosed with low test, either slightly low or very low like me?

We’ll see where this goes!
[/quote]

200

[quote]Ripsaw3689 wrote:

[quote]Myosin wrote:
I am a bit confused.

Can someone point out where Alderslodge went from “I will be doing this show as a natural” to clen, AI, T3 etc?

Just trying to understand the motivations for this decision.

Thanks![/quote]

He mentioned having super low T levels somewhere in here, and decided to do his first cycle during prep instead of the TRT stuff(which is much more expensive). [/quote]

Gotcha!

Thanks and good luck with the show.