Ryno's First Competition Thread

Training
21

Unfortunately, I still don’t have any update pictures. I hope to have some by the end of this week!

Today is Monday, which is International Chest Day.
I usually avoid doing chest on Monday, but my partners do chest and biceps today, so I will play along.
I got to the gym around 1:00 and they weren’t there (we DIDN’T have each other’s contacts). I did a workout anyway, not wasting my time by going to the gym and then leaving.

Chest & Biceps.

Warm-up with shoulder stretches and incline DB flyes.

WU) Incline DB Flyes:
35x15x2
50x12x2

A) Incline DB Press:
75x12
85x12
90x10x3
Paused each rep at bottom, kept elbows wide, and really focused on my inner/upper chest as much as possible.

B) Reverse Grip BB Curl:
50x12x5 with 15 second breaks between sets.
Squeezing the bar as hard as possible on each rep and contracting at the top (of course).

C1) Incline Hammer Press:
2 plates x12
2.5x10
3x8
3x7…2x8

C2) Cable Crossover (mid-thigh to upper chest height)
50x12
40x12
40x15

C3) BB Curl:
80x12
80x12
80x12

D1) One-Arm Pec Dec:
70x10 ea, 70x8 both
90x8 ea, 90x8 both
awesome contractions, especially with both arms.

D2) DB Pullover, chest focus:
55x15x2

D3) Machine Preacher Curl:
70x12
90x12…60x10

E) Dips:
BWx20
BW+45x20
BW+90x12
BW+90x10…BW+45x10…BWx10-15?
First time that I’ve primarily felt my chest when doing weight dips, felt great!

F) Lying Cable Curl to Top of Head:
110x15
90x15
These have got to be one of my favorite exercises for biceps. Tremendous contraction and I feel that this single exercise have helped my peak by allowing me to get such a good contraction. Nearly cramping.

I finished in 60-75 minutes which is a little longer than I had expected, but I was actively waiting on my partners to show up until ~1:15 before I really began to start my workout.

One of my partners did show up near the end (he didn’t have my phone number to contact me, he has it now) and he said that he didn’t recognize me from behind in the changing room because my back was so much wider. Which is crazy because he saw me thursday, so it’s not like THAT much could have changed. I did change from white potatoes to mainly white rice as my carb source, now I’m getting my carbs from sweet potatoes (I’ll try to find some yams).

He asked if I had eaten a small child because I was so much more full looking all around. Highlight of my day! lol

22

Nutrition for today.

Woke up at 7:00 am (no alarm, went to bed at 11:00).
Immediately drank 2 glasses of water along with the following:
1,000 mg Green Tea Extract
2,500 mg CLA
1,000 mg (15 mL) MusclePharm CarnitineCore
1 Cellucor Super HD pill

Sipped on 2/3 serv AMINO1 while I watched the NEWS for 15 minutes.

7:45 am
3 whole eggs
3 egg whites
4 oz. steak (cubed for eggs)
40 g spinach
1 tbsp Coconut Oil
2 Oat Flour Pancakes (50 g GF oat flour, 1/2 scoop whey, 2 egg whites, 2 tsp baking powder, 40 g greek yogurt)

I then went grocery shopping.

11:00 am
200 g sweet potato
5 oz. tilapia
4 oz. steak

12:30 pm
1/2 scoop whey
1 FiNiBAR

Pre-workout:
1 serv Universal Shock Therapy
along with same doses as earlier for green tea extract, super HD, CarnitineCore, and CLA
Peri-workout:
1 serv iForce Compete & 2/3 serv Amino Recovery

Post workout:
FiNiBAR
+30-60 minutes Slushie MAG-10 (2:45-3:15)

3:30 pm
250 g sweet potatoes (with lots of cinnamon)
9 oz. steak

That is all so far.

At 5:45 p.m.
I will have…
175g sweet potatoes
8 oz. of tilapia.

8:00 p.m.
8 oz. tilapia/chicken
100 g spinach

I’ll be at work for this meal and to the end of the night.

10:30 p.m.
8 oz. chicken
100 g spinach
Third dose of CLA, Green Tea Extract, Carnitine Core.

Midnight-2:00am
1.5 serv Dymatize Fusion7 protein.
Sipped throughout the time frame until I get off of work.

Bed by 3:00 am.
I try to get a serving of MAG-10 in around bed/throughout the night, but it depends on when I finished my previous meal. If it was a while, I’ll have a MAG-10 pulse. If I recently ate before bed, I won’t have a MAG-10 pulse.

And I’ll be up around 9:30-10:00 (hopefully).

I have a lot of different supplements, more than the ones that I named for today. I’ll change my pre/peri workout drinks depending on how I feel and what flavor I want, but the nutrient profile is very similar for each supplement. I don’t spend all my money on supps, I just buy a fair amount when a good deal pops up so I have a fair amount of excess now. A lot of my supplements come from buy one, get one free offers. haha

Just a general outline of my diet, this is a moderate carb day, tomorrow will be higher carbs (primarily around workout time since it is leg day) Wednesday and Thursday will both be low carb days (maybe a no carb day if I think that I need it).

Feel free to comment on what my nutrition is like or ask any questions about why I eat this way, why I’m up so late, what other supps I have etc. I just don’t want to put out too much information for y’all and not have anyone care.

Feeling great today and looking forward to my diet this week!

23

this should be interesting. good luck man, already way ahead of the game there conditioning wise.

24

Tuesday workout, 4/9/2013.

LEGZZZ

My favorite day.
Literally, not being sarcastic.

We begin training around 1:00, so I get to the gym about 10-15 minutes earlier so that I can stretch and warm-up my legs. I will not skip my warm-ups on leg day since I pulled my quad in early January.

A) Back Squats:
45x15
135x15
225x12
315x12
405x7-8
I prefer more volume on squats when I do them, but this wasn’t too bad.

Giant set 1

B1) Sled Leg Press:
8 pps x12-15
10 pps x12-15
11 pps x10-12

B2) Single Leverage Leg Press:
3 pps x15
4 pps x15
4 pps x 15 + (both legs x 15)

B3) Inverted Leg Press:
4 pps x18
5 pps x18
5 pps x18

B4) Lying Leg Curl:
120x12
120x15…90x10 + partials
120x12…90x8 + partials

Giant Set 2

C1) Leg Ext:
165x12
180x12
210x15…150x10

C2) DB Squat (DBs at held at side):
80x12
90x12
90x12

C3) Single Leg Lunge onto tire:
BWx12
BWx12
BWx12

Extra set of inverted leg press:
3 pps x7/7/7 + 15
7 top half, 7 bottom half, 7 full, pause for 15 seconds then 15 full reps.
I really like this exercise for quads.

My quads were super pumped as opposed to last week where my hams were insanely pumped. Good change!
I was also flexing my quads throughout the workout between exercises so I was get used to hard flexing and hopefully etch some detail into them. My outer quads are beginning to get some striations and my quads are overall just a LITTLE bit more vascular. I know that my quads are going to be the last this to lean out, so I’m glad to see that they are slowly progressing.

AWESOME leg workout. Much better than last week.

I’m going to contact Shelby Starnes today and let him know that I am interested in having him as my nutritionist/diet coach since I am 12.5 weeks out today. Super excited to work with a man as reputable as him!

Do any of you have experience in working with him? If so, let me know how it went.

25

[quote]Alderslodge wrote:
Tuesday workout, 4/9/2013.

LEGZZZ

My favorite day.
Literally, not being sarcastic.

We begin training around 1:00, so I get to the gym about 10-15 minutes earlier so that I can stretch and warm-up my legs. I will not skip my warm-ups on leg day since I pulled my quad in early January.

A) Back Squats:
45x15
135x15
225x12
315x12
405x7-8
I prefer more volume on squats when I do them, but this wasn’t too bad.

Giant set 1

B1) Sled Leg Press:
8 pps x12-15
10 pps x12-15
11 pps x10-12

B2) Single Leverage Leg Press:
3 pps x15
4 pps x15
4 pps x 15 + (both legs x 15)

B3) Inverted Leg Press:
4 pps x18
5 pps x18
5 pps x18

B4) Lying Leg Curl:
120x12
120x15…90x10 + partials
120x12…90x8 + partials

Giant Set 2

C1) Leg Ext:
165x12
180x12
210x15…150x10

C2) DB Squat (DBs at held at side):
80x12
90x12
90x12

C3) Single Leg Lunge onto tire:
BWx12
BWx12
BWx12

Extra set of inverted leg press:
3 pps x7/7/7 + 15
7 top half, 7 bottom half, 7 full, pause for 15 seconds then 15 full reps.
I really like this exercise for quads.

My quads were super pumped as opposed to last week where my hams were insanely pumped. Good change!
I was also flexing my quads throughout the workout between exercises so I was get used to hard flexing and hopefully etch some detail into them. My outer quads are beginning to get some striations and my quads are overall just a LITTLE bit more vascular. I know that my quads are going to be the last this to lean out, so I’m glad to see that they are slowly progressing.

AWESOME leg workout. Much better than last week.

I’m going to contact Shelby Starnes today and let him know that I am interested in having him as my nutritionist/diet coach since I am 12.5 weeks out today. Super excited to work with a man as reputable as him!

Do any of you have experience in working with him? If so, let me know how it went. [/quote]

myself, mr.walkway and JSbarakkandsnasdksn (sorry jake) have all worked with shelby

26

Good stuff bro, although I havent worked with him I know hiring shelby would be a great idea

27

I don’t get why you have so many small meals. You’re eating around 7 times a day but you’re only getting in roughly 3000 calories. I mean, it’s a good strategy if you’re looking at controlling appetite but it seems you could add more efficiency to your day if you had fewer but bigger meals.

28

I guess I should ask how often you prepare your meals; start of every day, start of the week, or eat-as-you-go?

29

[quote]Gettnitdone wrote:
I guess I should ask how often you prepare your meals; start of every day, start of the week, or eat-as-you-go?[/quote]

60-70% of my meals are pre-made, but I like to have more meals frequently for several reasons.
I love to cook so I don’t mind having to make more meals.
I also have an insatiable appetite, so it is nice to be able to eat meals more often, even if they aren’t quite as large.
Probably a less decisive factor, but I hate feeling bloated and I like to eat a LOT of vegetables. If I were to increase my meals size to only 4-5 meals per day, then I would be bloated at each meal.

30

Today has been a productive one so far in my contest preparation; I contacted Shelby Starnes and have begun my prep at just over 12 weeks out with him. I’m extremely excited to be working him as I have seen nothing but spectacular results from the clients that work with him. While he is my coach, I know that I will still have to work my ass off in order to get the results that I want. And I am more than willing to put in the work; I am not a person that half-asses anything.

31

[quote]Alderslodge wrote:
Today has been a productive one so far in my contest preparation; I contacted Shelby Starnes and have begun my prep at just over 12 weeks out with him. I’m extremely excited to be working him as I have seen nothing but spectacular results from the clients that work with him. While he is my coach, I know that I will still have to work my ass off in order to get the results that I want. And I am more than willing to put in the work; I am not a person that half-asses anything.[/quote]

nice

cant wait to see how he makes you SUFFER, haha kidding, you’re ahead of schedule so i cant wait to watch what he does with you.

32

Wednesday, April 10th, 2013.

Chest & Back.

Yes, I just trained chest on Monday, but partners didn’t show up on monday, so I trained it. They made up the workout by mixing it in with back. My chest felt fine, any DOMS was gone and I didn’t feel ‘weak’ while warming up so I had no hesitation working my chest again today.

Super Set 1

A1) Bench Press:
135x15x2
225x12
275x7 (Not sure if PR?)
275x9.75 (Definite PR)
Yes, 9.75 lol. I had some help on the last few reps and on the 10th rep I was going up and my strength literally just died.

A2) Dead-Stop DB Row:
150x12
150x12
150x15

Super Set 2

B1) Incline Smith Press (to low chin/neck) 15lb bar:
155x12
195x12
245x10
245x9

B2) Lat Pulldown:
195x15
225x15
270x10

Super Set 3

C1) Cable Cross-Over:
70x12
90x9
110x8…70x8
This was heavy enough that it was pulling me off the ground =/ I need to weigh more! haha

C2) Low Cable Row with thoracic extension:
195x15
225x15
270x12…180x6…135x6 (5 second negatives)
The thoracic contraction at the peak of the movement really activates the lower lats, especially the inner/lower lats. I’ve noticed a good bit of thickness gained in my lower lats since training with this group.

Giant Set 1

D1) Seated Rope Pulldown with Thoracic Extensions (similar to the low row, but more of a contraction in lower lats):
130x15
180x12
180x12

D2) Straight Bar Pulldown:
120x12
140x10
110x10

D3) Bosu Ball Push-Up with elevated feet:
BWx20x3

D4) Decline Hammer Strength Press:
2 pps x15
2 pps x12
2 pps x10

E) Pull-Ups:
BWx12x2

Gotta get my pull-ups in!

Great workout that was finished in about 60-65 minutes. This was a little slower paced than usually because of the larger muscle groups that were involved, but still pretty fast paced. A lot of intensity from the other guys was focused on me. While I train WITH them, two of them are really trying to push me to be better, which I love.

I weighed 187.0 after my workout today (with shirt and shorts) so I am likely about 185 in the morning.
Since I am now working with Shelby, I’ll have to get a true morning weigh-in and morning pictures (which I will post here as well) so that I can get his the most accurate data possible so he can fine tune my diet.

33

I’m super pumped to begin my diet with Shelby this coming week! I’ll get a little bit of a training break this weekend since I’ll be staying at Georgia Tech a few days for graduate school visitation. I’ll bring as many meals as I can carry along with some protein powders in order to be in line with my diet as possible. Just because I’m not training as intensely for 2-3 days doesn’t mean that my diet has to stray.

I’ll also be in bed a little earlier today (~1:30) since I won’t be at the club, but instead at a local bar promoting the club haha. I’m going to get up tomorrow around 7:30 in order to get to the gym for some AM cardio before I gather my things for Georgia Tech (I live ~20 minutes/8 miles away, lol).

I also won’t have to be at Tech until 6:00 pm so I can get my Thursday conditioning workout in.

34

This is yesterday’s workout from Thursday, April 11th.

Conditioning.

4 rounds as fast as possible of the following:

15 Kettlebell Swings, 60lb kb.
10 Box Jumps, 28 in.
15 Burpee/Med Ball Wall Throw, 20lb Med Ball.
15 Barbell Woodchops, 25-35lb.
30 Lateral Box Jumps, 25 in.
Battle Ropes, 60 seconds.

Ab work.

A1) Kneeling Ab Pulldown:
150x20
150x20
180x20

A2) Hanging Knee Raise:
BWx20x3

Finished with some ab vacuums and stretching.

Hotter than balls in the gym today. Fans were all over the place and it was still blistering.

Great workout!

35

I got up at 6 today and did some fasted Cardio per Shelby’s instructions

I walked on the treadmill for 30 minutes at 3.1 mph and 15% incline. Heartbeat was kept around 120-130 bpm.

36

holy shit you are a warrior.

37

Thank you!

But I’m actually a viking. Haha

38

3264×2448 1.69 MB

From the first round of pictures for Shelby.
White background and flash do not treat my pasty self well.

39

3264×2448 1.65 MB

Back double bi that was sent to Shelby.

Any pointers on posing? I know that I need major work on it haha

40

Google:
team skip longevity posing

The video is an hour fifteen, but worth every minute. Someone recommended it to me when I was prepping for a show and now I recommend it to others.