Ryno's Quest for Strength!

Training Training Logs
41

13/12/11

^ unique date.

ME Upper Body:

Stretched shoulders/chest/arms and did some pull-ups.

A) Overhead Pin Press, set with bar less than an inch from my scalp.
45x8x2
95x3x1
135x3x1
165x3x1
185x3x1
205x3x1
215x2x4
195x4x2

Good sets, but I did 225x2 (nearly 3) last week and I was pushing as hard as I could today.

B1) Alternating Incline Dumbbell Presses;
65x7x3, each arm

B2) BB Supinated Row;
185x10x3

C1) Rope Face Pulls;
85x10x3, really slow and controlled reps.

C2) Plank to Push-Ups;
BWx12x3

D1) Rope Hammer Curls;
57.5x10x2

D2) Rope Overhead Extensions;
57.5x15x2

Got out of there! Good workout, I’m liking the volume a lot.

Ryno

42

30/12/11

It’s been a while since I’ve posted anything because I was in Kansas for 2 weeks visiting family for the holidays. I had a great time, but I’m more than happy to be back home.

While there the first week and a half were spent on a recumbent bike and tons of band stretches/workouts.
About 4 days before I left I began going with my cousin the one of the YMCAs in Wichita. Holy crap, that place was nice, and had anything you could think of for fitness. I liked it, but there was too much variety and I wouldn’t like to spend all my workouts there.

I also went to 3 wrestling practices with my cousin and I had a blast. I live wrestled with a few of the guys around my weight and I did much better than I expected considering I haven’t stepped on a mat in more than 2 years. Only downside was that I was gassed pretty soon, but I expected that.

I’ve decided to do some ‘bodybuilding’ workouts for the next few weeks to give myself a little bit of a rest. I don’t feel weak in my workouts, but I’m getting extremely stiff and tight days after workouts so I’m going to take some advice from Dave Tate and focus on my muscles with controlled, full range motions.

Workout from yesterday:
29/12/11

Legs:

Stretched/Warmed-Up for about 10 minutes then…

Lying Leg Curls;
2 warm-up sets
90x20x2
110x6x2, 3 sec negatives.

Leg Press (leverage press, not sled):
foot plate x 15-20
200x10x1, 3 sec negatives
400x10x1, 3 sec negatives
600x8x1, 3 sec negatives
690x8x1, 3 sec negatives
740x8x1, 3 sec negatives
780x8x2, 3 sec negatives

BB lunges between sets of leg presses:
45x8x1, each leg
95x8x3, “”

Close Stance Box Squats (just above parallel):
45x8x1
135x15x1
185x12x1
225x8x1
275x8x1
315x8x1
315x10x1

Stiff Leg Deadlifts;
135x8x1
185x8x3, really focusing on my hammies. Very slow reps, short of lockout and halfway down the shin.

Some ab stuff.

Today’s workout:
30/12/11

Mountain Dog Chest:

Stretched for about 5 minutes

  1. DB Bench Press w/ twist @ top:
    25x10x1
    35x10x1
    45x10x1
    60x10x1
    70x10x1
    75x10x1

B) Pec Minor Dips:
BWx20x1
BW+25x12x1
BW+25x12x1 + 12 reps w/ BW

I really like how these hit the pecs.

C) Reverse Band Smith Machine, slight incline:
15x10x1
105x10x1
195x8x1-doubled mini bands
245x8x1-doubled mini bands
285x8x1-doubled mini bands
305x8x1-doubled mini bands
-drop 1: 285x4x1
-drop 2: 245x8x1

These weights include the 15lb smith machine bar.
I brought bar less than an inch above chest and went to about 75-80% lockout.

D) Machine Press S/S Band Stretch:
50x8x1
90x8x1
110x10x1
150x10x1
170x10x2

Band stretches for 10 reps after each set of presses.
Machine press’ handles were about 1-2in past chest in order to allow for a great stretch at the bottom of the movement.

A few hanging leg raises for 2 sets.

Great workouts since I’ve been back home. I’m not sure how long i’ll do the bodybuilding workouts before I switch back for powerlifting, who knows, I may get hooked? We’ll see.
Even with a lot of volume and ‘non-traditional’ exercises I think that I’ll still gain strength given the intensity of these workouts. Looking forward to what I have ahead. I may try to get to 190-200lbs before I move back to powerlifting and I’m at 178lbs now.

I actually lost some weight (intentionally) while in Kansas. I made a goal to myself to be leaner coming back from the holidays, and so far I’ve kept that!

Ryno

43

2/1/12

Arm Day:

Some stretches for biceps/triceps.

  1. Cross Body Hammer Curls:
    30x10x2
    40x10x2
    45x10x4, each arm

  2. Straight Bar Pushdowns (letting bar come past head in stretched position):
    4x12x1
    6x12x1
    7x12x4

3a) Preacher Curl:
15x8x1
35x8x1
65x8x1
75x8x3

3b) Incline Cross Body Extension:
25x15x3
25x10x1

4a) Straight Bar Curl w/ 3 sec descents:
45x6x1
65x6x1
75x6x1
95x6x4

4b) Weighted Dips w/ 5 sec hold on each rep:
BWx6x1
45x6x1
70x6x4

5a) Incline Concentration Curls (both arms @ same time):
25x10x3

5b) Decline EZ Bar Extensions:
85x10x3

Some abz.

Ryno

44

3/1/12

Back Day.

Warm-up w/ some light stretches and 10-15 pull-ups.

A) Meadows Rows:
Barx8x1
25x8x1
50x8x1
75x8x1
100x8x2 These felt great throughout the entire ROM, I’ve never done them before, but I can see why people are catching on to them.

B) Deadstop DB Row:
110x8x3

Fascia Stretching for 1 minute of each lat.

C) “Stretchers” (on lat pulldown machine):
6x12x1
9x12x3 Very neat exercise.

D) Heavy Partial Pulldowns: (These were more full ROM pulldowns b/c I can do the stack without too much difficulty)
10x8x1
17x8x2

More Fascia Stretching, each lat for 2 minutes.

E) Incline Supported DB Rows (controlled reps):
40x10x1
45x10x3

F) HyperExtensions:
+50x15–>BWx10
+25x15–>BWx10
BWx10

More stretching before heading out.

Ryno

45

5/1/12

Leg Day.

Early workout, felt great to be up earlier than the past weeks (winter break).

A) Seated Leg Curls:
85x20x1
100x20x1
130x14x1
145x12x1
145x10x1
115x35x1 (some partial reps at the end).

B) Leg Press (sled):
-x10x1
1pps X10x1
2pps x10x1
3pps x16x1
4pps x16x1
5pps x16x1
6pps x16x2

C) High Bar Narrow Stance Squats (pause @ bottom):
45x8x1
135x5x1
185x8x3

Fascia Stretching for quads. 1 minute each quad.

D) Smith Machine Squat (3 inches below parallel):
15x8x1
105x8x1
195x8x2
155x8x1 (1.5 reps) ← These reps suck.

More fascia stretching. 1 minute on each quad.

E) Stiff Leg DB Deads:
50 (each hand)X12x3

Bit more stretching and got out of the gym.

Ryno

46

6/1/2012

Chest Day.

Began with simple chest/shoulder stretches.

A) Slight Incline DB Press (squeeze each rep at contraction):
30x8x1
45x8x1
55x8x1
65x8x1
70x8x1
75x8x1

B) Pec Minor Dips:
BWx12x3 +8 Dips
After each set, and equal number of reps were done with band stretches.

C) Slight Decline Smith Press:
20x20x1 (Too find the position)
130x25x1
160x20x1
200x12x1 -lightened choked mini bands.
210x8x1 -lightened choked mini bands.
Drop 1: 140x??x1 (I think around 15-20 reps)
Drop 2: 110x25-30x1
All decline reps went to the chest and I pressed to about 80% of lockout.

D) Machine Flyes:
110x12x1
130x12x2
160x12x1
115x12x1
Each rep was held at stretch for ~1 second, then contraction was held for ~2-3 seconds.
Band chest stretches done after every set for an equal number of reps.

E) Rear Delt on Pec-Dec:
130x30x2
Long sets, hard, but I love this exercise now. First time doing these.

F) 6-Ways:
5x10x2

Awesome workout. Another early workout. I’m trying to get back into the swing of waking up early since classes start back Monday. I’m pumped for school to begin back, going to be an amazing semester. =)

Ryno

47

8/1/12

Arms!

Began with a few biceps/triceps/shoulder stretches.

A) Reverse Grip BB Curl:
50x10x3
60x10x5, 10 seconds rest between sets

B) Rope Pushdowns:
47.5x10x2
57.5x10x3+47.5x10x2, again 10 seconds rest between sets.

C) Machine Preacher Curls:
50x8x1
80x8x1
110x8x3+partials on each set.

D) One-Arm Triceps Extensions:
25x15x4, each arm

E) Machine Dips w/ 3 second descents:
110x8x1
170x8x1
190x8x3
210x6x1, super slow negatives.

F) Face Down Incline Concentration Curls:
25x10x3, really focused on the contraction on these, held for ~2 seconds.

G) Incline DB Curls w/ 3 second descent:
30x8x3, these were terribly rough after all of the volume, but I made sure that they were done quite strictly.

Tons of volume, but I felt great afterward. A huge pump in my arms with lots of stretching afterwards.
I’m not sure of my BW right now, but I think it has risen slightly due to some muscle gain in only the past 2 weeks. I am a bit leaner than I was 2 weeks ago, which is a good sign that I’m adding muscle while not gaining fat. I may bump up my eating soon in order to maximize my gains, but school begins tomorrow, so I’ll have to prep anything that I want to eat the day before or in the early morning.

After today, the bulk of my workouts will be done around 8am on MWF and 9:45am on TR (R=Thursday) due to class schedules. And of course some on the weekends.

I’m so ready for classes to begin, I’ve gotten bored the last week and a half not having much to do.

Ryno

48

9/1/2012

First day of classes.

Back.

Stretching and 2 sets of 10 pull-ups.

A) Meadows Rows:
Barx8x1
25x10x1
50x10x1
75x10x1
100x10x4

15 pull-ups

B) Pendlay Rows:
135x8x1
185x8x1
205x8x3

12 pull-ups

Some lat stretches.

C1) Stretchers:
120x12x3

C2) Pullovers: (very slow)
50x12x1
65x12x2

12 pull-ups

D) Rear Pec-Dec:
110x30x2

E) DB Bent-Elbow Shrugs:
75x8x1, 3 sec pauses at bottom/top
50x8x1, 3 sec pauses at bottom/top

F) Hyperextensions:
50x15x1+BWx10x1
25x15x1+BWx10x1

More stretches.

Great workout with a lot of volume, finished in less than an hour. Got 59 extra pull-ups throughout the workout as well.

Ryno

49

11/1/2012

Legs.

Early workout, began at 7:15-ish AM. I like doing my workouts early.

Stretched my hams a bit more than my quads to begin.

Seated Leg Curls:
85x10-12
100x8, 3 sec negs
130x8, 3 sec negs
145x8x2, 3 sec negs
115x25x1 (First 10 w/ 3 sec negs)

Sled Leg Press: (No locking out of reps)
1 pps x12x1
2pps X10x1
3pps X8x1, 3 sec neg
4pps X8x1, 3 sec neg
5pps X8x1, 3 sec neg
6pps X8x3, 3 sec neg for first 4 reps.
3pps X50x1, 3 sec negative for the first 20, no locking out. This was hard to walk after.

Smith Machine Squat: (Ass to grass)
110x8x1
200x10x2
110x10x1 (1.5 reps)

Stiff Leg Deadlifts: (Very slow eccentric)
135x10x2

I was absolutely tied and completely drenched in sweat. Great workout though. I wanted to give up during the Smith Machine Squats, but fought through it. This volume in legs is killing me. It’s also making my legs bigger, so I’ll push through it. My hamstrings have definitely grown after only 3 weeks of this.

Ryno.

50

12/1/12

Chest & Delts.

Another early morning workout. I’m not sure if the gym was empty because I got there early or because it’s Thursday, but I loved it being the only person there for most of my workout.

A1) Machine Press: (slow eccentric, explode on the concentric)
85x10x1
110x8x1
130x8x1
150x8x1
160x8x1
170x8x1

A2) Pec Minor Dips to Full Dips:
BWx10-BWx8
BWx10-BWx8
BWx10-BWx8

B) Slight Incline Smith Machine Press w/ Reverse Mini-Bands: (not locking out reps, ~80% of lockout) Bar=20lbs
110x10x1
200x10x1
150x20x1
230x8x1, 175x10x1, 130x20x1

C) Pec Dec Flyes:
130x12x3

D) Rear Pec Dec Flyes:
115x30x2, these hurt.

E) Side Lateral “Destroyers”:
All a single set.
45x30 (about 50% ROM)
30x20 (about 60-65% ROM)
15x10 (Full ROM)

F) 6 Ways:
5x10x1

Done. Cleaned-up and went to class, Game Theory.

Ryno.

51

13/1/12

Arms.

Woke up at 5L30am, fell asleep until 6:30am. Was at the gym by 7:30am. Oops!

A) Cross Body Hammer Curls:
30x8x1
40x8x1
45x8x1
45x8x1, 30x8x1

B) Straight Bar Pushdowns:
85x12x3

B1) Rope Pushdowns:
52.5x10x5 (10 seconds between sets)

C) Incline DB Curls:
30x8x4

D) Machine Dips w/ 3 sec eccentrics:
80x6x1
110x6x1
170x8x1
190x8x1
210x8x1
230x6x1 (6 second eccentrics)

E) Machine Preacher Curls:
40x6x1
80x8x1
110x8x3, some partials at the end of sets. Reps held at contraction for a second.
Dropped to 60x12x1, very focused on contraction.

F) Overhead Rope Extension:
50x12x2
50x10x2

G) BB Curl:
45x30x1
45x20x1 The rest between the sets was ~15 seconds.

1 set of kneeling abs pulldowns: 52.5x25-30? Some high number of reps. Just a small amount of work.

Done in about 40 minutes. Cleaned-up and went to my 9:05 class; Advanced Spectroscopy.

Ryno.

Stretching was done throughout the workout.

52

16/1/12

I took one day off then hit back (yesterday, 15/1/12) and another arm day today. I feel like my arms are always lagging, so I threw in an full extra workout to help them out a bit. They’re thriving off of this volume!

15/1/12

Back.

A) Pull-Ups:
BWx12x4

B) Meadows Rows: (Each rep touched the ground, no bouncing/heaving the weights)
25x10x1
50x10x1
75x10x1
100x10x5 (I’ll add another 25 next time I do these and lower to 8 reps, they’re getting “easy” for 100x10)

Some lat stretches!

C1) Stretchers:
100x12x1
110x12x1
120x12x1…100x5x1

C2) DB Pull-Overs:
65x12x3

D) Rear Pec-Dec:
115x30,25 I sat higher up on the machine and focused on my mid-traps/rhomboids.

E) Behind The Back Shrugs w/ 3 sec pauses:
135x10x2

F) Round-Back Hyper Extensions:
35x10, BWx10
BWx20

The round-back extensions feel a lot more in my spinal erectors compared to my glutes/hams of usual hyper extensions.

16/1/12

Arms.

A) Reverse Grip BB Curls:
45x10x2
50x10x5 (10 sec rest between sets)

B) Straight Bar Pushdowns:
57.5x10x1
67.5x10x1
77.5x10x1
87.5x10x1

52.5x10x5 (10 sec rest between sets)

C) Cross Body Hammer Curls:
45x8x1
50x8x1
55x8x1 (some body english) dropped to 35x8x1

D) Machine Dips: (I must agree with John Meadows, these are awesome for triceps.)
110x8x1
170x12x1 (3 second descents for EVERY sets below)
190x12x1
210x10x1
230x6-7x1 (6 second negatives)
150x15x1…110x10x1 (Really burning at this point)

E) Incline DB Curls w/ 3 second descents:
35x8x3 (Paused at bottom, alternated)

F) Decline BB Extensions:
70x12x3

G) Machine Preacher Curls:
85x6x1
110x6x1
125x6x1
125x6x1

85x21x1 (21s, 7 bottom, 7 top, 7 full reps)

H) Smith Machine Triceps Ladders:
BWx10x1 (4 different steps)
BWx as many to failure each step (4 steps again, started one step lower though)

These were great for a final/stretching exercise. Tons of blood shoved into those triceps!

Stretched throughout the session!

Went to Moe’s afterwards: I got 2 homewreckers (1 steak, 1 chicken) and ate both, with the chips and 9 ‘tubs’ of salsa. Food baby from hell…

I’ve definitely gained some quality weight training this way the past month. Especially in my traps/shoulders and arms. I think the most notable is my sohulders are a lot more ‘capped’ than they were before, which is awesome to see. Vanity FTW! Life is great.

Ryno

53

17/1/12

Legs.

Early Workout! 6:30am

A) Seated Leg Curl w/ 3 second descents:
85x12x1
110x10x1
125x10x1

B) Standing Leg Curl (one leg at a time):
80x12x1
80x10x1
70x12x1
50x20x1

C) Low Foot Leg Pres (sled): With 3 second descents
12x1x1 pps
10x1x2 pps
12x1x3 pps
12x3x4 pps
25x1x3 pps

D) High Bar, Narrow Stance Parallel Box Squats (to a bench):
135x8x1
225x8x1
315x8x2
315x4…225x10

E) Smith Machine 1.5 Rep Squats:
160x10x2
110x20x1 (paused reps in the bottom)

F) DB RDL:
55x12x2 (deep stretching)

I stretched my quad, and hams, throughout the workout. Quads afer every set of each exercise and hams after each set of ham work.

It’s going to be a long day… 6:30am-8:00pm school and meetings all day!

Ryno.

54

18/1/12

Chest/Delts.

I got to the gym at 7am so a tad later than usual, but still no one there when I began. Five minute after beginning, literally, a group of 15 dudes walk into the gym at once. Luckily, they went to run and no lift.

A) Slight Incline DB Twist Presses:
30x10x1
45x8x1
55x8x1
65x8x1
75x8x2
55x8x2

B1) Pec Minor Dips:
BW+25x10x5 (All were pretty much failure)

B2) Wide Grip Pull-Ups:
BWx10x5, emphasizing the stretch for my pecs at the bottom.

C) Slight Incline Smith Press:
110x10x1
200x8x1 (Add reverse monster minis)
220x8x2
160x20…130x12…110x12

D) Cable Crossovers (for lower chest):
27.5x15x3

E) Wide Grip Military Press (index finger on rings):
75x10x1
95x10x2
85x10x1
75x10x1

These were a first for me, rough, but I could definitely feel them working the muscle in my shoulders. No joint paint.

F) DB Lateral Destroyers:
45x30 (partials)…30x20 (partials)…15x10 (full)

G) DB Supported Rear Delt Destroyers:
45x30 (partials)…30x20…(partials)…15x10 (full)

H) 6 Ways:
5x10x2

Great workout, about 50-55 minutes and had a good pump throughout the workout.

I need to do some conditioning, so I may go do some sprints tonight, and any night I have free, which isn’t too often. However, I’m not gaining any fat, but I don’t want to start gaining too much since my food intake has risen a good bit.

Ryno.

55

19/1/12

Back.

I got to the gym at 6:30am today, and I was the only person there, the entire time. It was wonderful.

A) Deadstop Smith Machine Rows:
20x10x1
110x8x1
160x8x1
180x8x3
160x8…110x8

B) Hammer Strength Rows:
10x1x3 pps
10x3x3.5 pps

C1) Heavy Close Grip Pulldowns:
200x10x1
220x10x1
200x10x1

C2) Stretchers:
100x12x3

D) BB Shrugs:
225x25x2

E) Deadlifts:
225x3x1
315x3x1
365x3x2+5 shrugs

Some ab stuff.

Ryno.

56

20/1/12

Arms.

A) Cross Body Hammer Curls:
25x10x1
35x10x1
45x10x2
50x10x1

B) Reverse Grip Pushdowns (bent over so bar passes behind head in stretched position):
27.5x10x1
37.5x10x1
47.5x10x1
57.5x10x3

C) Spider Curls:
75x10x2
85x10x1

D) Machine Dips: (Slow eccentrics)
150x8x1
190x10x1
210x10x1
230x10x1
250x6x1 (Extremely slow eccentrics)

E) BB Curls:
95x6x1
105x6x3

F) Skull Crushers:
70x12x3
(I used the heaviest pre-made BB, so next week, if i do these, I’ll use the EZ Bar because these we way too easy)

G1) DB Incline Curls:
25x10x3 (very focused contractions)

G2) Lying DB Extensions:
30x10x3

H) BW Tricep Extension Ladder:
Failure on each step, 4 steps total. 2 sets.

Good workout, though I need to heavy/basic movements. I think next week I’ll only 3 exercises for each group, but go really hard on each one.

This week flew by!

Ryno.

57

21/1/12 <—Fancy date!

Legs.

This workout had a ton of volume. Just a fore-warning.

A) Seated Leg Curls:
80x20x1
100x20x1
130x14x1
145x12x1
160x10x1
100x35x1

      For some reason my quads get a ton of blood in them while doing these so they're warm for any squatting movements. Crazy?

B) High Bar, Close Stance, Pause at Ass Squats (HBCSPA Squats!):
45x5x1
135x8x1
185x10x1
205x10x1
225x10x1

C) Sled Leg Press:
–Number indicates # of PPS–
2x10x1
5x10x1
7x16x3 (PR for sled.)

I usually go up to 6pps for 12, but something was in me today (maybe squatting before these?) where even these sets of 16 with 7pps weren’t THAT hard. I may have been able to push 8pps for the same reps. We’ll see next week.

D) Machine Squats(like hack, but pad only goes to lower back):
2pps X10x1
3pps X10x1 (got light headed)
2pps X10x1…1 pps X10x1…0 pps X10x1

E) Smith Machine Squats:
–These were set so that the safety bracket was about 1-2in above parallel–
200x5x1
290x5x1
340x5…290x5…200x5…110x5(last drop was ATG, pasued)

F) Smith Machine Stiff Legged Deads:
170x15x1
120x15x1

G1) Smith Calve Raised:
110x12x2 (super slow)

G2) Tibialis Anterior Raises:
40x12x1
40x12…30x12…20x12
^^ These were…different.

Stretched throughout and more after everything.
I finished in just over an hour with stretching at the end.
I threw in so much volume because my quads weren’t very sore/tired last week, so I wanted to kill them this week. I can definitely see more ‘sweep’ on the quads. My hamstrings are also exploding.

I have no idea what my weight is. It’ll probably be another month before I weight myself, or I may wait until I look like I’m 190lbs. If I did that in a month, then that would be a 15lb gain in 2 months, with minimal fat gain. Today my bodyfat looked like it had dropped some the past week. I had two huge ‘cheat’ meals this week.
I had a big mexican dinner last night and this past monday I had two homewreckers from Moe’s with a bag of chips and 9 ‘cartons’ of salsa. Gotta love Moe Mondays! ($5 burritos that are usually $8+)

Everything thing is going great and I’m staying ahead in school. I have the rest of today I get further ahead.

Ryno.

58

22/1/12

Chest & Delts.

Today I brought my protein with me so I could drink it throughout my workout, something I normally don’t do. I’ll see how it works like people suggest over the next few weeks.

Some shoulder/chest stretches.

A1) Hammer Strength Incline Press:
45x10x1 +Monster Mini Short Band (EliteFTS)
70x10x1 +Monster Mini
90x8x2 +Monster Mini
112x6x1 (A bit too much)

A2) Band “Around-the-world” Stretches:
Mini Bands x10x4

B1) Flat DB Presses:
75x8x1
85x8x1
90x8x1

B2) Pec Minor Dips:
+30x10x3

B3) Wide-Grip Pull-Ups:
BWx10x3 (getting a stretch after the presses/dips)

C) Incline BB Press:
135x8x1
185x6x3 (1 inch shy of chest and not quite lockout)

D1) Pec Dec Flye:
145x12x1
160x12x2 (Hold at contraction for a second and a semi-slow eccentric)

D2) Rear Delt Flye (on Pec Dec):
130x25-30x3

E1) Machine Side Laterals:
95x15x2 (First 8 with a 3 sec descent)

E2) DB Side Lateral Swings:
35x20x2

F) DB Arnold Presses:
45x10x1
50x10x1

G) 6 Ways:
10x6x2

Done in just under an hour, great workout. I didn’t feel great about the workout after my chest work, but I rocked my shoulders, so that made up for it.

Ryno.

59

23/1/12

Back.

I woke up this morning and my chest was crazy sore ( and even more so now) so I did better on my chest than I thought after yesterday’s workout.

Got to the gym at 6:15am, done by 7:15am.

A few pull-ups to get a bit warm.

A) Meadows Rows:
25x8x1
50x10x1
100x10x1
110x10x4

B) Dead Stop Smith Machine Row:
110x8x1
160x8x1
180x8x2
180x8x1…160x8x1…110x8x1 (All reps on this drop set were really wide gripped, hitting those rhomboids hard.

C) Stretchers:
100x12x3

D) Wide Grip Pulldowns to The Head:
160x8x1
200x8x2
220x8x1

E) Chest Supported DB Rows:
45x10x3 (Shoulders out/back to focus on mid-lower rhomboids)

F) DB 3 Sec Pause Shrugs:
55x12x1
65x10x1

Some ab work.

This was a great workout and I got done in a timely manner. I did have to wait/switch up my order just a tiny bit because the gym was filling up by the time I was leaving. The ROTC was doing their PT in there since it was raining this morning.

I had a good day otherwise, went out to lunch and spent the majority of the day doing analytical labs!

Ryno.

60

24/1/12

Arms.

Got to the gym around 6:10am this morning.
Great workout.

A) Cross Body Hammer Curls:
25x10x1
35x10x1
45x10x1
50x10x2

B) Reverse Grip BB Curls:
60x10x5 (10 seconds between sets)

C) Straight Bar Pushdowns:
27.5x8x1
52.5x10x1
62.5x10x1
77.5x10x3

52.5x10x5 (10 second breaks)

D) Machine Preacher Curls:
80x8x1
110x12x1
120x10x1
120x8x1
125x6x1

85x21x1 (21s)

E) Machine Dips:
130x6x1
190x5x1
210x8x1 (3 sec descents)
230x8x2 (3 sec descents)
250x6x1 (loooong eccentrics)

F) BB Curl w/ 3 Second Descent:
65x6x1
85x6x2
65x6x1

G) Incline EZ Bar Extension:
65x12x1
75x12x2
65x12x1

H1) Triceps Ladder:
4 levels to failure, 2 sets.

H2) Alternating DB Curls:
25x30x2

TONS of stretching during the workout. Went quick and I got an awesome amount of work done.

Ryno.