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01-18-2008, 11:27 PM
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Friday
Bench Press: 1x8@135; 2x6@155; 1x4@175 DB Incline: 1x8@35; 2x6@45; 1x5@55 Military Press: 2x8@50; 2x6@70 Overhead DB Lateral Raises: 2x8@15; 1x8@20 Fronts & Sides: 2x8@10; 1x5@15 OH Ext: 2x8@45; 1x8@55 Rope Pulldowns: 2x8@50 I was having an AWESOME workout tonight and on a roll when I heard over the loudspeaker..."THE GYM WILL BE CLOSING IN 10 MINUTES". Pretty lame that my workout was cut short. Teach me to wait until 8:45 to go the gym. 
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01-20-2008, 10:16 PM
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Saturday
DL: 1x8@95; 3x8@135 Lat PD: 1x8@90; 2x8@105; 1x6@120 ss<T-Bar: 1x8@35; 2x8@60; 1x6@70 ss<B O Row: 4x8@40 Squats: 1x10@135; 2x6@225; 1x4@245 Seated Calf: 1x10@90; 2x8@140; 1x6@160 Ham Curls: 1x10@50; 2x8@70; 1x6@80 Reverse Curls: 2x8@60; 2x8@70 Preacher Curls: 2x8@60; 1x8@70 DB Curls: 2x8@25; 1x6@30 Abs Hip raises: 15 Weighted Oblique L: 15@30 Weighted Oblique R: 15@30 Weighted Crunches: 15@40 (ss = superset)
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01-22-2008, 11:58 PM
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Monday
Bench Press: 1x10@145; 2x6@165; 1x4@185 DB Incline: 1x8@40; 2x6@50; 1x3@60 Machine Fly: 1x8@90; 2x8@105; 1x4@145 ss-Military Press: 2x8@50; 2x6@70 ss-Overhead DB Lateral Raises: 3x8@2; 1x6@25 Machine Rear Delt Fly: 2x10@45; 2x8@60 Upright Row: 1x10@60; 2x8@70; 1x6@80 OH Ext: 2x10@60; 1x5@70 Rope Pulldowns: 2x8@80; 2x6@90 Cardio: 15 minute interval training
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01-23-2008, 12:04 AM
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Tuesday
DL: 1x10@135; 2x8@185 Lat PD: 1x8@90; 2x8@105; 1x6@120 ss<T-Bar: 1x8@45; 2x8@60; 1x6@70 ss<B O Row: 4x8@40 Leg Press: 1x10@90; 2x8@270; 1x6@340 Ham Curls: 1x10@50; 2x8@70; 1x6@80 Leg Extensions: 1x10@75; 2x8@90; 1x6@105; 1x5@150 Seated Calf: 1x10@90; 2x8@140; 1x6@160 Groin Thing: 4x10@50 Reverse Curls: 2x8@60; 2x8@70 Preacher Curls: 2x8@60; 1x8@70 ss<DB Curls: 1x10@25; 2x8@30; 1x4@35 ss<Back Wrist Curls: 4x10@135 Abs leg raises: 15 Obliques: 2x15 Crunches: 15 (ss = superset)
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01-27-2008, 07:17 PM
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Friday
Bench Press: 1x10@135; 2x6@165; 1x4@185 DB Incline: 1x10@40; 2x7@50; 1x@55 Machine Pec Fly: 1x10@90; 2x7@105; 1x5@135 ss-Military Press: 2x8@50; 2x6@70 ss-Overhead DB Lateral Raises: 3x8@20; 1x6@25 Machine Rear Delt Fly: 2x10@60; 2x8@75 Upright Row: 1x10@60; 2x8@70; 1x5@80 Seated Dips: 1x10@90; 2x8@140 OH Ext: 2x8@60; 2x6@70 Rope Pulldowns: 2x8@80; 2x6@90 Cardio: 30 minutes on treadmill with 10 minutes of interval training
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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01-27-2008, 07:21 PM
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Sunday
Lat PD: 1x8@90; 2x8@105; 1x6@120 ss<T-Bar: 1x8@35; 2x8@60; 1x6@70 ss<B O Row: 4x8@40 Squats: 1x10@135; 2x8@215; 1x5@245 Seated Calf: 1x10@90; 2x8@140; 1x6@160 Ham Curls: 1x10@50; 2x8@70; 1x6@80 Hip Abductors: 1x10@50; 2x8@80; 1x6@100 Reverse Curls: 2x8@60; 2x8@70 Preacher Curls: 2x8@60; 1x8@70 ss<DB Curls: 2x8@25; 1x6@30 ss<Forearms: 3x10@135 Abs Rvrs Crunch: 3x10 Cable Crunch: 3x10@100 Decline Crunch: 3x15 oblique Crunch: 3x15 (ss = superset)
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-06-2008, 06:31 PM
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Jan 29
Bench Press: 1x10@135; 2x6@175; 1x4@195 DB Incline: 1x10@40; 2x7@50; 1x@60 Machine Pec Fly: 1x10@90; 2x7@105; 1x5@120 ss-Military Press: 2x8@60; 2x6@80 ss-Overhead DB Lateral Raises: 3x8@25; 1x6@30 Machine Rear Delt Fly: 2x10@75; 2x8@90 Upright Row: 1x10@70; 2x8@80; 1x5100 Seated Dips: 1x10@90; 2x8@140 OH Ext: 2x8@65; 2x6@75 Rope Pulldowns: 2x8@90; 2x6@100 Cardio: 30 minutes on treadmill with 10 minutes of interval training
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-06-2008, 06:35 PM
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Jan 30
Lat PD: 1x8@105; 2x8@120; 1x6@135 B O Row: 1x8@50; 2x8@60; 1x6@80 DL: 1x10@90; 2x8@135; 1x6@155 Leg Press: 1x10@90; 2x8@270 Seated Calf: 1x12@90; 2x10@140; 1x6@160 Standing Curls: 2x8@60; 2x6@70 Preacher Curls: 2x8@45 ran out of time for more
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-06-2008, 06:39 PM
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Feb 1
Bench Press: 1x10@145; 2x6@175; 1x4@195 DB Incline: 1x10@40; 2x7@50; 1x@60 Machine Pec Fly: 1x10@90; 2x7@105; 1x5@120 ss-Military Press: 2x8@60; 2x6@80 ss-Overhead DB Lateral Raises: 3x8@25; 1x6@30 Rear Delt DB Raises: 4x10@15 Upright Cable Row: 1x10@70; 2x8@90; 1x5110 Seated Dips: 1x10@90; 2x8@140; 1x6@160 OH Ext: 2x8@65; 2x6@75 Rope Pulldowns: 2x8@60; 2x6@70 (changed technique. at btm of pulldwn, i pull the rope to my sides, if that makes sense. i really feel it in my tri head!) Cardio: 30 minutes on treadmill with 10 minutes of interval training
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-06-2008, 06:42 PM
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Feb 2
I was asked to wait from a friend who wanted to lift. I waited all day and he finally had the courtesy to call me in the late afternoon to say he couldn't make it. By the time I got to the gym, they were locking up. I should have gone the next day, but I didn't... LAME. I will know better next time. He is on his own if he can't make it to the gym on MY time.
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-06-2008, 06:43 PM
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Feb 5
Bench Press: 1x10@145; 2x6@175; 1x4@195 DB Incline: 1x10@40; 2x7@50; 1x@60 Serreatus: 1x10@20; 2x@35 ss-Military Press: 2x8@60; 2x6@80 ss-Overhead DB Lateral Raises: 3x8@20; 1x6@25 Upright Cable Row: 1x10@70; 2x8@90; 1x5110 Seated Dips: 1x10@90; 2x8@140; 1x6@180 OH Ext: 2x8@60; 2x6@70 Rope Pulldowns: 2x8@60; 2x6@70 (i like this new technique. at btm of pulldwn, i pull the rope to my sides, if that makes sense. i really feel it in my tri head!) Cardio: 30 minutes on treadmill with 10 minutes of interval training
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-06-2008, 09:49 PM
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Wednesday, Feb 6
Lat PD: 1x8@90; 2x8@105; 1x6@135 B O Row: 1x8@50; 2x8@70; 1x6@90 CG Cable Row: 1x10@75; 2x8@105; 1x6@120 Squats: 1x10@135; 2x8@215; 1x5@245 Seated Calf: 1x12@90; 2x10@140; 1x8@160 Ham Curls: 1x10@50; 2x8@70; 1x6@90 Hip Abductors: 1x10@50; 2x8@80; 1x6@100 Standing Curls: 2x8@60; 2x8@70 Preacher Curls: 2x8@60; 1x8@70 ss<Rvse Curls: 2x8@50; 2x6@60 ss<Forearms: 4x10@135 Abs Rvrs Crunch: 3x10 Cable Crunch: 3x10@100 Decline Crunch: 1x15; 1x10; 1x6 Oblique Crunch: 3x15 I get so winded when I do squats. Does anyone get this?
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-09-2008, 12:42 PM
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Friday, Feb 8
Bench Press: 1x10@155; 2x6@185; 1x4@195 DB Incline: 1x10@40; 2x7@50; 1x4@60 Arnold Press: 2x8@25; 2x6@35 Military Press: 2x8@60; 2x6@80 DB Lateral Raises: 3x8@15; 2x6@25 Upright Cable Row: 1x10@70; 2x8@90; 1x6@110 BB Shrug: 2x10@135; 2x8@185 Seated Dips: 1x10@90; 2x8@140; 1x6@180 OH Ext: 2x8@60; 2x6@70 Rope Pulldowns: 2x8@60; 2x6@70 Cardio: 30 minutes on treadmill
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-09-2008, 12:49 PM
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MY "NEW" CURRENT STATS:
Weight: 236lbs (-9lbs) Body Fat: ? will find out today Calves: 15.5 (same) Thighs: 25 (+.5in) Hips: 40.5" (-1in) Navel/Waist: 43" (-1.5in) Chest: 43" (-1.5in) Biceps: 15.5 (+.5in) Forearms: 12.75" (+.25in) A good start for the first month I believe.
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs. Last edited by RyanLRams; 02-09-2008 at 01:15 PM.
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02-13-2008, 09:13 AM
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Tuesday Feb 12
Bench Press: 1x10@135; 2x6@175; 1x4@195 DB Incline: 1x10@40; 2x7@50; 1x4@60 Arnold Press: 2x8@25; 2x6@35 DB Lateral Raises: 3x8@20; 1x5@30 Upright Cable Row: 1x10@90; 2x8@110; 1x6@130 Seated Dips: 1x10@90; 2x8@160; 1x4@210 Rope Pulldowns: 2x8@70; 2x6@80 Cardio: 30 minutes on treadmill
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-13-2008, 09:15 AM
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Got a new bodyfat reading last night - 22.5%!!! That is down from 28.5% a little over a month ago. 6% down. I know that the higher the number, the easier it is to lose, but I am still heartened by my progress. Next month it will be under 20%. Hopefully under 18%.
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-13-2008, 06:51 PM
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Quote:
On a side note, whats up with my chest, you're rocking 35lb DB's on arnold press, Im using 40/45. But for bench, you're at 195 and I'm not even at 8reps of 150lbs yet. My chest has always lagged despite me never missing chest day, and always doing flat bench and incline bench. Weird how the body works like that eh? Goes to show you how different we all are. I'm gonna switch it up and try flat DB pressing next.
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02-13-2008, 06:59 PM
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I've really enjoyed watching your progress, Ryan. Even before I gave in an registered I was
"subbed!" Keep it up man, you should be really proud of yourself. I apologize if this has been asked already, but what mph are you going at during your 30m cardio?
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02-14-2008, 07:18 AM
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Quote:
No worries man... I JUST started doing those Arnold Presses so I was taking it easy. Within a couple of weeks I will be up there in weight.
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-14-2008, 07:20 AM
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Quote:
I actually do something a little different for my cardio. 5min @ 3.5mph 1:1 for 10min @ 3.5mph / 7.5mph 13min @ 3.5mph 2min @ 7.5mph I like to add the interval training in there. I REALLY feel it!
__________________
Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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