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    MY WORKOUT LOG

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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Tue Oct 12, 2010 9:24 pm

    THANX BUD.
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
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    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Tue Oct 12, 2010 9:25 pm

    10/11/10


    MAX EFFORT SQUAT/DEAD

    STIFF LEGGED DEADS
    5X1@135
    3X1@225
    2X1@315
    0X1@405


    DURING MY LAST SET, I FELT A SHARP PAIN IN MY LOWER BACK. I HAVE FELT THIS BEFORE AND LIKE LAST TIME I AM TAKING THE REST OF THE WEEK AND RESTING. JUST DO A LOT OF STRETCHING. BACK IS FEELING BETTER ALREADY WITH JUST A DAYS PASSING. HERE IS THE VIDEO OF MY LIFTS. ANY HELPFUL COMMENTS IS GREATLY APPRECIATED. THANK YOU!!!
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    Muscle_G
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    Posts : 279
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    Age : 36
    Location : South Carolina

    Re: MY WORKOUT LOG

    Post  Muscle_G on Wed Oct 13, 2010 4:26 pm

    Strong stiff-legs!! Also I'm digging the Lost Boys song.
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    RYAN RIGDON

    Posts : 148
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    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Wed Oct 13, 2010 5:42 pm

    thanx bud. send me your email and i will email you that song if you want it. peace Shocked
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
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    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Mon Oct 25, 2010 1:27 pm

    10/25/10


    LIGHT HIGH-BOX SQUATS
    10X1@135
    10X1@225
    10X1@315
    10X1@405


    HEAVY RACK PULL SINGLES (JUST BELOW KNEE CAPS)
    1X1@405
    1X1@495
    1X1@515


    ADDUCS
    15X3@105


    ABDUCS
    15X3@105


    STANDING CALF PRESS
    20X3@BODY-WEIGHT
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Mon Nov 01, 2010 5:25 pm

    11/1/10


    ME SQ/DL

    LOW RACK PULLS REVERSE W/ GREEN BANDS (JUST BELOW KNEE CAPS)
    4X1@225
    5X1@315
    1X1@405
    1X1@495
    1X1@585
    1X1@655
    1X1@675


    SAME MOVEMENT AGAIN
    5X1@365 60%
    5X1@380 62.5%
    5x1@395 65%
    5x1@410 67.5%
    5x1@425 70%
    VIDEO OF MY LIFTS



    SUSPENDED BB GOOD MORNINGS
    5X1@225
    5X1@245
    5X1@265
    5X1@285
    5X1@305


    SEATED CALVE PRESS
    15X4@260


    ABS
    CRUNCHES 30X1
    SCISSORS 30X1
    BICYCLES 30X1
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Wed Nov 03, 2010 9:40 pm

    11/2/10


    ME BP

    FLOOR PRESS
    5X1@135
    5X1@225
    5X1@315
    1X1@365
    1X1@385
    1X1@405


    FLOOR PRESS AGAIN
    5X5@245 (60% OF MAX WEIGHT USED TODAY)


    CHEST SUPPORTED ROWS
    10X1@165
    10X1@180
    10X1@195
    10X2@210


    FACE PULLS
    20X3@100


    ABS
    CRUNCHES 30X1
    SCISSORS 30X1
    BICYCLES 30X1

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    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: MY WORKOUT LOG

    Post  Muscle_G on Thu Nov 04, 2010 7:50 pm

    Looking strong Ryan!!
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Mon Nov 29, 2010 1:56 pm

    11/29/10


    GOOD MORNINGS
    10X1@BAR
    8X1@135
    5X1@225
    3X1@315
    3X1@345
    3x1@365
    1X1@385
    1X1@405


    GHR'S
    10X3@35 LB KETTLE-BELL


    REVERSE HYPERS
    10X3@70


    PULL-DOWN ABS
    15X5@150


    STIFF LEG RAISES
    15X5@BODY-WEIGHT

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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
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    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Thu Dec 02, 2010 3:00 am

    12/1/10


    bench
    20x1@bar
    10x1@135
    8x1@225
    5x1@315
    off 3 board
    3x3@405 (2 sec pause each rep)
    off chest
    10x1@315
    20x1@225


    Machine bench
    6x3@225


    thats it. short and sweet. recovering from a cold. hopefully it will be better next week.
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Fri Dec 03, 2010 6:57 pm

    12/3/10


    LAT PULL-DOWN TO FRONT
    WARM UP
    10X2@150
    WORK SETS
    8X3@270


    STRAIGHT ARM PULLDOWNS
    10X3@70


    FACE PULLS
    15X3@100


    ISO ROWS
    10X1@90
    8X1@180
    8X1@230


    CRUNCHES 2 SETS


    10 MIN TREAD-MILL
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    RYAN RIGDON

    Posts : 148
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    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Tue Dec 07, 2010 4:42 pm

    12/6/10

    TODAY WAS JUST ONE OF THOSE DAYS WHERE I DIDNT FEEL LIKE LIFTING AT ALL. JUST DIDNT HAVE ANY ENERGY WHAT SO EVER. I DID WHAT I COULD. HERE IS WHAT WENT DOWN.


    SSB SQ
    10X1@150
    10X1@240
    10X1@330
    10X1@420


    FRONT SQUAT SMITH MACHINE
    10X1@115
    10X1@165
    10X1@185


    LEG EXTENSION
    10X3@120


    LEG CURLS
    10X2@95


    DB SLDL'S
    10X3@40


    STANDING CALVE PRESS
    30X2@BODY-WEIGHT

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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Sat Dec 11, 2010 8:15 am

    12/8/10


    bench
    warm up
    10x1@135
    8x1@225
    5x1@315
    off 3 board
    3x3@415
    off chest
    10x1@315
    20x1@225


    db incline
    15x1@70
    15x1@80


    dips
    15x2@body-weight


    peck deck
    failurex2@120
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Sat Dec 11, 2010 8:23 am

    12/10/10


    lat pulldown to front w/ fat bar
    10x3@150 warm up


    rack pulls/ knee cap level
    3x1@225
    3x1@315
    3x1@405
    2x1@475
    1x1@495 (grip started to give what the hell)


    low pulley rows
    8x3@250


    pull thru's
    15x2@120
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Sat Dec 11, 2010 7:59 pm

    12/11/10


    UPRIGHT ROWS
    10X1@100
    10X1@120
    10X1@140
    10X1@160


    DB SIDE LATERALS
    10X1@25
    10X1@30
    10X1@35


    FACE PULLS
    15X3@120


    ZOTTMAN CURLS
    10X1@40
    10X2@45


    CABLE CURLS
    10X1@100
    10X1@110


    SINGLE ARM DB EXT.
    10X1@40
    10X1@45
    10X1@50


    ROPE PULLDOWNS
    15X2@120
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    RYAN RIGDON

    Posts : 148
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    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Mon Dec 20, 2010 9:35 pm

    12/20/10


    HAD TO TAKE ALL OF LAST WEEK OFF. HAD 2 FINALS TO DO. ANYWAY I AM BACK AND HERE IS WHAT WENT ON TODAY.


    SQUATS
    10X1@BAR-WEIGHT
    10X1@135
    10X1@225
    8X1@315
    ADDED KNEE WRAPS
    3X3@405
    2X1@455
    1X1@495


    LEG PRESS
    10X1@600
    10X1@690
    10X1@780


    LEG EXT
    10X3@120


    LEG CURL
    10X3@95


    STANDING CALF PRESS
    FAILUREX2@BODY-WEIGHT
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Wed Dec 22, 2010 11:53 am

    12/22/10


    BENCH
    WARM UP
    20X1@BAR-WEIGHT
    10X1@135
    5X1@225
    5X1@315
    OFF 3-BOARD MAX SINGLE
    1X1@405
    1X1@455
    1X1@495
    OFF CHEST
    10X1@315
    20X1@225


    DB INCLINE
    15X1@55
    15X1@65
    15X1@75


    DIPS
    10X3@BODY-WEIGHT
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Thu Dec 23, 2010 3:41 pm

    12/23/10


    LAT PULLDOWNS TO FRONT (WARM UPS)
    10X3@150


    RACK PULLS JUST BELOW KNEE CAPS
    3X1@225
    2X1@315
    1X1@405
    1X1@495
    1X1@545


    LOW PULLEY ROWS
    8X3@250


    STRAIGHT ARM PULLDOWNS
    10X3@70


    PULL THRU'S
    10X3@GREEN-BANDS
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Wed Dec 29, 2010 6:15 pm

    12/28/10


    DEAD-LIFT
    5X1@135
    3X1@225
    2X1@315
    1X1@405
    0X1@455 (WHAT THE HELL)


    LEG PRESS
    10X1@200
    10X1@400
    10X1@600
    10X1@800


    LEG EXTENSION
    10X3@130


    LEG CURL
    10X1@100
    10X1@120
    10X1@140

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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Wed Dec 29, 2010 6:32 pm

    12/29/10


    BENCH
    30X1@BAR-WEIGHT
    8X1@135
    5X1@225
    3X1@315
    3 BOARD
    1X1@405
    1X1@475
    OFF CHEST
    10X1@315
    19X1@225


    DB INCLINE
    10X1@65
    10X1@80
    10X1@95


    DIPS
    12X3@BODY-WEIGHT


    PEC DECK
    FAILUREX2@120

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    Muscle_G
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    Re: MY WORKOUT LOG

    Post  Muscle_G on Thu Dec 30, 2010 4:24 am

    Dang I'm surprised you missed the 455, because of how fast the 405 came up. Maybe dip your hips down a little further when your at the bar, that way you can get your legs into the movement better.
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    RYAN RIGDON

    Posts : 148
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    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Thu Dec 30, 2010 9:19 pm

    funny you should say that. someone else said it that way to. going to try it again net week.
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Fri Dec 31, 2010 1:30 pm

    12/31/10


    LAT PULL-DOWNS TO FRONT
    WARM UP
    10X3@160


    RACK PULLS
    5X1@225
    3X1@315
    1X1@405
    1X1@495
    1X1@555 10LB PR
    5X1@315 2 SEC. PAUSE AT TOP


    SEATED ISO ROWS
    8X3@240


    STRAIGHT ARM PULL-DOWNS
    12X3@120

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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
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    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Mon Jan 24, 2011 8:46 pm

    ITS BEEN 3 WEEKS SINCE I HAVE BEEN IN THE GYM. GOING TO TAKE THE NEXT FEW WEEKS GOING EASY BEFORE I START HITTING IT HARD AGAIN.


    1/24/11


    SQUAT
    10X1@BAR-WEIGHT
    10X1@135
    10X1@225
    8X1@315


    LEG PRESS
    10X3@400


    LEG EXT
    10X3@100


    PULL THRU'S
    10X3@MONSTER MINI-BAND STRENGTH


    STANDING CALF PRESS
    25X3@BODY-WEIGHT
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    RYAN RIGDON

    Posts : 148
    Join date : 2009-10-26
    Age : 46
    Location : BLOOMINGTON, IN

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Fri Jan 28, 2011 12:15 pm

    1/27/11


    BENCH
    WARM UP SETS
    20X1@BAR-WEIGHT
    10X1@135
    10X1@225
    WORK SETS
    8X3@225 W/ 130LBS CHAIN


    CLOSE GRIP BENCH
    10X1@225
    20X1@135


    ISO LATERAL CHEST PRESS
    8X3@270


    DIPS
    10X3@BODY-WEIGHT


    PECK DECK
    FAILUREX3@100


    DB SIDE LATERALS
    15X2@25

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