Ryuubane's Starvation Nation Log

Training Training Logs
81

Saturday: 8/7/10

16 Reps all:
GHR’s
Inverted Rows
Bicycles
Push-Ups

40 Reps all: (both stances) (5lb dumbbells)
Jab
Cross
Hook
Upper-Cut
Elbow

Plank: 1 minute

5x10 50lb swings/ 6lb ball slams

82

Monday: 8/9/10

20 Reps all:
Fat Man Pull-Ups
Bench Dips
Step-Ups
V-Ups

Side Plank: 30 seconds

50 Reps all: (both stances)
Thai Kick
Side Kick
Push Kick
Straight Knee
Side Knee

1 Hour Mowing

83

Tuesday: 8/10/10

20 Reps all:
“Easy” Inverted Rows
Push-Ups
GHR’s
Bicycles

Plank: 1 minute

5 Rounds of:
Jab x 10 Reps (both stances)
Cross x 10 Reps (both stances)
Hook x 10 Reps (both stances)
Upper-Cut x 10 Reps (both stances)
Elbow x 10 Reps (both stances)
Jump Rope x 30 seconds (60 revolutions)
35lb kettle-bell swings x 10 Reps

84

Wednesday: 8/11/10

20 Reps all:
Roll-Outs
Bench Dips
Step-Ups

Side Plank: 30 Seconds

Feel like junk on a stick and have decided to take a few days off. Need to regroup and change routine.

85

Monday: 8/16/10

Machine Row: Stack 3x5
Machine Close Grip Bench: 185 3x5
Smith Machine Shrug: 195 3x5
M.Row Shoulder Press: 135x5; 155x5; 185x5

Airdyne:
10 Minutes
185 kcals
3.4 miles
66 RPM on average

86

Tuesday: 8/17/10

Airdyne: 5 minutes

Back Squat:
Barx5
95x1
135x5
185 3x5

Romanian Dead-lifts:
135x5
225 3x5

Standing Calf Raises:
BW 6x8

Ab Wheel Roll-Outs: 3x10

30 Second stretching:
Calves
Hams
Quads

87

Thursday: 8/19/10

Dumbbell Incline Bench:
60x12
60x10
60x8

Barbell Close Grip Bench:
135lbs + Purple Band x 10
115lbs + Purple Band x 10
115lbs + Purple Band x 10

Dumbbell Flat Bench:
50x12
50x12

Barbell Curls (super-set) Skull-Crushers:
65x12 65x12
65x12 65x12
65x12 65x12

Push-downs (super-set) Hammer Curls:
10x12 25x12
12x12 25x12
12x12 25x12

Machine Flyes:
125x12
125x12
125x10

Reverse Barbell Curl (super-set) Bench Dips:
40lbsx12 BWx12
40lbsx12 BWx12
40lbsx12 BWx12

Stretch: 20 seconds/ Chest/ Tris/ Bis/ Back/ Neck

88

Friday: 8/20/10

Dumbbell Shoulder Press: (super-set)
35 3x12
Dumbbell Front Raises:
10 3x12

Dumbbell Row: (super-set)
100 3x12
Arnold Press:
20x12

Wide Grip Pull-downs: (super-set)
135x12
120x12
Dumbbell Shrugs:
50 2x15

Close-Grip Pull-downs: (super-set)
120x12
105x12
Dumbbell Upright Rows:
15x15
25x15

89

Saturday: 8/21/10

Split Squats: (super-set)
Bodyweight 5x10
Standing Calf Raises:
Bodyweight 5x15

Step-Ups: (super-set)
Bodyweight 5x10
Leg curls:
-Uni-lateral: 25lbsx10reps
-Bi-Lateral: 50lbs 4x10

Seated Calf: (super-set)
90 4x10
Decline Knee-Ups:
Bodyweight 4x10

25 Minute Walk

90

Monday: 8/23/10

Machine Close-Grip Chest Press:
225 3x5

Machine Row:
Stack 3x5

Dumbbell Shoulder Press:
40 3x5

Smith Machine Shrugs:
195x5
245 2x5

91

Tuesday: 8/24/10

Uni-Lateral Leg Press: (super-set)
150x5
175 2x5
Hanging Leg Raises:
Bodyweight 2x10
-switch to 1 set of decline knee-ups for 10 reps

GHR’s: (super-set)
50 3x5
Calf Press:
205 4x10

92

Thursday: 8/26/10

Dumbbell Incline Bench:
2 mini bands x 12
60x12
60x12

Barbell Close Grip Bench:
Bar + 2 mini bands (3x12)

Barbell Curls (super-set) Skull-Crushers
75 (3x12)

Press-downs (super-set) Hammer Curls:
13 (3x12) 30 (3x12)

Barbell Bench Press:
mini band + kettlebell hanging off x12/ x7

Machine Flye:
125 (2x12)

Reverse Curls (super-set) Bench Dips:
50 (3x12) 25 x 11/x10/x9

93

Friday: 8/27/10

Dumbbell Shoulder Press (super-set) Dumbbell Front Raise:
40 lbs (3x12) 15 lbs (3x12)

Dumbbell Row (super-set) Arnold Press:
105 lbs (3x12) 25 lbs(3x12

Fat Man Pull-Up (super-set) Dumbbell Shrugs:
BW (2x12) 55 lbs (2x15)

Dumbbell Pull-overs (super-set) Dumbbell Upright Rows:
60 lbs (2x12) 30 lbs (2x12)

94

Saturday: 8/28/10

One big ole’ GIANT SET
1a) Split Squats (BW x 5)
1b) Reverse Lunges (BW x 5)
1c) Step-Ups (BW x 5)
1d) Leg Curls (55 lbs x 10)
1e) Romanian Dead-Lifts (135 lbs x 10)
1f) Standing Calf Raises (BW x 15)

Stretch 30 seconds: Quads, Hams, Calves, Lats, Pecs

95

Sunday 8/29/10

Dumbbell Incline Bench:
60 lbs (3x12)

Machine Close-Grip Chest Press:
150 lbs (3x12)

Barbell Curls (super-set) Skull-Crushers:
80 lbs (3x12) 80 lbs (3x12)

Press-Downs (super-set) Hammer Curls:
14 (3x12) 35 lbs (3x12)

Machine Flye:
130 lbs (3x12)

Reverse Curls (super-set) Bench Dips:
60 lbs (3x12) 25 lbs (3x12)

96

Tuesday: 8/31/10

Dumbbell Shoulder Press (super-set) Dumbbell Front Raises:
45x12; 40x12; 35x12 20x10; 15x12; 10x12

Uni-Lateral Machine Row (super-set) Arnold Press:
110 lbs 3x12 30 lbs 3x12

Wide Grip Pull-downs (super-set) Dumbbell Shrugs:
125 lbs 2x12 60 lbs 2x15

Close Grip Pull-downs (super-set) Dumbbell Upright Rows:
120 lbs 2x12 30 lbs 2x15

97

Wednesday: 9/1/10

Leg Press (super-set) GHR’s:
Stack 4x20 BW 4x20

Step-Ups (super-set) Seated Leg Curls:
35 2x10 200 lbs 2x10

98

Thursday: 9/2/10

Smith Machine Floor Press:
300 lbs x 1
155 lbs 2x10

99

Monday: 9/6/10 (Labor Day Workout)

Pre-Workout Meal:
1 No Sugar Rockstar: (white can)
32oz water

Foam Roll: (10 passes each muscle)
hams; quads; adductors; it band; glutes; calves

Stretching: (30 seconds each muscle)
hams; quads; adductors; it band; glutes; calves

Standing Calf Raises:
BW (10x10)

Back Squats:
Bar x 10
95 x 10
115 x 10
135 x 10
155 x 10

Alternating Step-Ups:
BW (5x10)

Alternating Uni-Lateral Dead-Lifts: (sounds stupid but not)
2-25’s (5x10)

Leg Extensions (super-set) Leg Curls:
50lbs (5x10) 50lbs (5x10)

Hip Bridges (super-set) Decline Knee-Ups:
BW (5x10) BW (5x10)

Post Workout Meal:
8oz Chicken Breast
6 scrambled eggs
1/2 cup homemade hollandaise sauce
2 cups regular tea with 2 servings creatine and 2 servings of glutamine

100

Tuesday: 9/7/10

Pre-Workout Meal:
1 can Lemon Rockstar
6 egg shake with heavy whipping cream

Machine Chest Press (close-grip):
75 x 10
125 x 10
185 x 10
200 x 10
225 x 10

Dumbbell Incline Flye Press:
40’s 5x10

Bench Dips:
BW 5x10

Flat Bench Flye Press:
40’s 1x10
50’s 4x10

Lying Dumbbell Extensions:
20’s x 10
35’s x 10
30’s 3x10

Reverse Grip Press-downs:
Stack + 10lbs x 10
12 x 10
10 x 10
12 x 10
12 x 10

Post Workout Meal:
6 egg shake with heavy whipping cream
4oz pulled pork