Ryno's Quest for Strength!

Training Training Logs
161


After my leg session today. Flexed, but still slightly relaxed.

162

3264×2448 2.14 MB

Another leg picture from after today’s session. More flexed in this shot. I also pulled my briefs up on my thighs a bit.

163

Mass Phase Week 12 Day 4.
Shoulders & Military Press.

A) Delt Triad:
15x10-10-10x1 (warm-up)

B) Military Press:
45x8x1

Pre-Pump:
95x6x1
135x6x1
145x6x1

1st 3/2/1 Wave
165x3
185x2
200x1 (PR)

2nd 3/2/1 Wave
170x3
190x2 (PR)
200x1 (Ties PR)

Speed:
135x5x1

Strength Capacity (wide grip presses):
95x15…9…6

C1) DB Lateral Raise:
30x10x3

C2)DB Rear Delt Row/Raise:
45x25x3

D) DB Shrugs (squeeze at the top and hold for 2 count):
100x12
100x10…50x10

Great shoulder workout!

Ryno.

164

Mass Phase Week 12 Day 5.
Calves and Arms.

A) Smith Machine Cavles (explode up, hold, slow-ish eccentric):
255x18…12…10…8…6…BWx20

A) DB Hammer Curls:
25x15
30x12
35x12
35x12
Pause at eccentric.

B) BB Curl:
65x10
85x10
85x8
85x6…65x8

C) DB Curl (both arms at once):
35x8x3

D) Machine Preacher Curl:
55x10x6-7

E) OH DB Ext:
50x15
70x12
85x12
100x12
100x10

F) Machine Dip:
3ppsx12
3ppsx12…2ppsx12…1ppsx12(right arm only)

G) Rope Triceps Extension:
42.5x12x3

Triceps Ext Ladder

Stretched
Good workout, of course =)
Ryno.

165

Mass Phase Wee…Wait… I was doing a 12 week mass phase…and that ended, um, last week, right?
Correct. So now what?

I haven’t actually planned out my next phase, but I will continue to gain weight when I get back home.

Today I did a chest and bench press workout.

A) DB Press to warm-up:
35x15
50x20 or so.

B) Bench Press:
45x6

Pre-Pump Sets:
135x6
185x6 Didn’t feel the best.
225x6 Damn light

1st 3/2/1 Wave:
255x3
270x2
285x1

2nd 3/2/1 Wave:
265x3
275x2
295x1, A bit tougher than I anticipated.

Speed Set:
145x5

Strength Capactiy:
145x30…10…3…3

C) DB Incline:
65x12x3, great stretch on each rep.

D) Decline Hammer Stength Machine:
2ppsx15x2

Great workout!

Ryno.

166

Back & Rack Deads:

A) Kayak Rows:
47.5x8-8-8x2

B) Rack Deads:
45x6
135x6
225x5
315x5
405x5
455x5

495x7
545x5
585x3

495x7
565x5
635x2

315x5-Speed

315x30

C) HS Row:
4ppsx10
4ppsx8…2ppsx18

D1) Stretchers:
120x12x2

D2) Chest Supported DB Row:
45x15x2

Great workout, almost as always!

Ryno.

167

I’ve started an Indigo log…here is the link!

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/alderslodges_indigo3g_log?pageNo=0