Ryan's log

[TheWICKED]

STEP ASIDE OR YOU'RE IN FOR A RIDE MOTHER FUCKERS!!!

:devil1: LEGS!!!

SQUATS!!!
135X10X1
315X10X1
500X8X1
535X2X1

wasn't feeling it today... 500 just felt ridiculously hard for some reason. TIME TO TAKE IT OUT ON SOME DEADS!!!

FROM THE FLOOR!!!


135x10x1
315x5x1
500x2x1
600x1x1
650x1x3 NEW PR!!! WENT UP 50LBS WITH NO FUCKING STRAPS! JUST BLOOD AND CHALK TO KEEP THAT BAR BETWEEN MY FINGERS!!! NO STRAPS!!!

OFF THE RACK!!!

650X3X1
675X1
700X1 hahaha! FINALLY!!! I TOLD EVERYONE IT WOULDN'T TAKE ME MORE THAN 2-3 WEEKS AFTER PULLING 685 UP THAT I COULD DO 700!!!!
very soon..VERY soon..before the year is out..I'll be pulling 700 raw off the floor!!!

unilateral legpress: I think it's time to bump up the effort here on this exercise.. 20 and 20 more right behind it with 30 sec rest is ridiculous.


9platesx20x1+20rp right side
9platesx20x1+19rp left side

some calf shit and some forearm shit...------------------


SHOULDERS!!!

standing push press!!! GETTING STRONGER!! I need to perform this more as a power exercise like my deads instead of a bodybuilder like routine...

135x15x1
185x10x1
205x3x1 gas'd...if I pop out the lower end reps I can either get more with 205 or a few with 225!!!


upright rows: I need to move up in here as well..

175x10x1+9rp


rear delt pec dec flyes:

205x13x1+6rp right side
205x13x1+5rp left side


TRAPS!!!

135x10x1
315x10x1
500x10x1
600x10x1
675x6x1
600x5x1

speed shrugs with dumbbells:

125's x 50x1 30 sec rest the to...125'sx x 30x1

[Sadie]

REALLY!!! GOOD!!! WORKOUT!! YOU!!! SEEM!! EXCITED!!! ABOUT!!!! IT!!!!

(COUGH) fag (COUGH)

[TheWICKED]

CHEST!!

close grip incline bench:...and the fucking bench started lifting off hte floor when I was pressing! Kinda fucked my groove up! > I just did one rest pause set and said fuck it..

135x10x1
335x10x1+4rp

dumbbell flat bench:

125'sx10x1+4rp gas'd out...VERY pissed about my performance in this today so I took it out on flyes.

dumbbell flyes:

100'sx10x1+5rp NEW FIRST SET PR AND TOTAL PR!!! I'M REALLY GETTING STRONGER IN THIS EXERCISES EVERY TIME I COME AROUND TO IT IN MY CIRCUIT!

TRICEPS!!!

dumbbell overhead extensions...

45lbsx6x1+ 5rp (40lbs) right side PR!!! moved up in weight!
45lbsx5x1+5rp (40lbs) left side PR!!! moved up in weight!!

narrow grip pressdowns: with a pause and hold at the bottom and top to work on power and not momentum...

200lbsx8x1+6rp


I FELT IT WAS A GOOD DAY! MOVED SOME GOOD WEIGHT ON INCLINES AND RIPPED UP THE FLYES AND SET TWO PR'S TODAY!!!

[Sadie]

congrats on the prs good work out

[Squatch]

nice job, ryan.

[TheWICKED]

BACK!!!

bent over barbell rows:

135x10x1
315x8x1
415x7x1+3rp NEW PR!!! total reps and first set total

Seated cable rows:

300lbs whole stackx17x1+12 rp NEW PR!! total reps

h/s high pulldowns: unilaterally...

4platesx9x1+8rp both sides. NEW PR total reps!! what pisses me off is that the first set total didn't change but I guess after pounding it out on the first two exercises I can't really bitch.

BICEPS!!!

seated dumbbell curls:

70lbsx10x1+3rp NEW FIRST SET AND TOTAL REPS PR!!! Havne't done this exercise in about a month..come back to it and destroyed it!!! very very happy!!!

dumbbell preacher curls:

70lbsx I must be high thinking I could do that kinda weight after all that work before hand..

60lbsx8x1+5rp both sides

I TORN IT THE FUCK UP TODAY! VERY HAPPY WITH MY RESULTS!!! This style of training is very motivating and very very efficient! 5 NEW PERSONAL BESTS TODAY!!! ;D

[SarahPT]

700 friggin pounds? OMG.

[TheWICKED]

700 friggin pounds? OMG.

IF YOU'RE SCARED LIL GIRL..GO TO CHURCH!! :devil1: :BP: :buff: haha!

[SarahPT]

I'm not scared of shit hehehe :shoot8: :shoot9:

[TheWICKED]

I'm not scared of shit hehehe :shoot8: :shoot9:

lol you're only allowed to say that wearing that cute little wonder woman costume!

..it adds effect...yeah..that's it!

[Andy James G]

You are kicking some serious ass in here man great work!

[TheWICKED]

PAST TWO DAYS WORTH OF WORK!!!


legs!!

squats!!

135x10x1
315x10x1
500x10x1
530x2x1
550x1xdumped the second rep...and killed my back and left elbow trying to get out from under it fast. My elbow is back to hurting like hell again. Fucking figures. The first rep was EASY AS FUCK and I decended too fast on the second rep and when I started slowing down on teh bottom the bar kept sliding and that was it.


deads:

135x10x1
315x5x1
500x3x1
600x2x2
650x1x1
650x1x1
650x1x1 and almost shit my pants...so I called it a day on the heavy weight sets HA!
500x3x1

NO STRAPS!!!


hacks:


4 and a quarter piece on each sidex12x1+10rp NEW PR!! FELT CONFIDENT AND EASY ENOUGH TO DO AFTER NUMEROUS TIMES OF USING 8 TOTAL PLATES!!!

----------------------------------------

SHOULDERS!! kinda a lazy deloading sort of day...

push press: ALOT harder than seated military on the smith machine...smith machine heros need to give these a try. It's not as easy as it sounds....

135x5x1
185x3x1
225x2x1 NEW PR!!! I know it's not a very big lift..but to see 2 wheels go up on each side for a double for the first time WITH FREE WEIGHTS is very cool considering...
225xdouble miss and elbow started killing me again from yesterday... so I didn't make another attempt.

power cleans:

135x15x1

dumbbell shrugs:

6 sets of 30 with the 125's...NO STRAPS!!! just kinda fooling around today... wasn't really motivated with the elbow. All shrugs were held for 2 seconds at the top.


...ON A SIDE NOTE..I think I might have pulled my back. My back about midway up freaked out when I picked up the dumbbells on the last set of shrugs. I kinda notice it now being a little stiff. It doesn't hurt but I notice it especially when I'm sitting in the car. I did some pull ups and some stretches and even a few dumbbell deads to loosen it up and see what would make it hurt and really nothing..maybe I just squeeze the wrong muscle kinda hard nad made it cramp.