Muscle G's Iron Page

A place for fellow powerlifters to discuss training, upcoming meets, and to keep up with out of state fellow lifters


    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 Jun 21, 2011 7:51 pm

    6/21/11


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


    LEG EXTENSIONS
    10X3@130


    LEG CURLS
    10X3@95


    STANDING CALVE 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 Thu Jun 23, 2011 6:20 am

    6/22/11


    bench
    10x1@bar-weight
    10x1@135
    10x1@225
    5x2@315
    2x1@405


    iso incline bench
    10x3@270


    cables x-overs
    20x3@80
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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 Jun 27, 2011 10:47 am

    6/27/11


    SQUAT
    10X1@BAR-WEIGHT
    10X1@135
    10X1@225
    10X1@315
    5X3@405


    LEG EXTENSIONS
    10X3@130


    THATS IT. SHORT AND SWEET.
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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 Jun 29, 2011 1:16 pm

    6/29/11


    BENCH
    10X1@BAR-WEIGHT
    10X1@135
    8X1@225
    5X2@315
    2X1@405
    10X1@315
    10X1@225


    DB INCLINE
    10X1@80
    10X2@90


    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 Fri Jul 01, 2011 11:03 am

    7/1/11


    LAT PULLDOWN FRONT W/ FAT BAR
    10X1@150
    10X1@200
    10X1@240


    ISO SEATED ROWS
    10X1@180
    10X1@210
    10X1@240


    PULL THRU'S
    10X3@110
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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 Jul 06, 2011 12:22 pm

    7/5/11


    leg press
    10x1@no weight
    10x1@200
    10x1@400
    10x1@600
    10x1@800
    10x1@1000


    leg extension
    10x3@130


    kettle belle squat swings
    10x3@35lb


    lying leg curls
    10x3@110


    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 Wed Jul 06, 2011 12:32 pm

    7/6/11


    bench
    10x1@bar-weight
    10x1@135
    10x1@225
    5x2@315
    3x2@405


    bb incline
    8x1@245
    8x1@260
    8x1@275


    dips
    12x3@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 Jul 09, 2011 4:31 am

    7/7/11


    lat pulldown to fron w/ fatbar
    10x3@150


    rack pulls
    5x1@135
    5x1@225
    5x1@315
    3x1@405
    2x1@495
    1x1@565
    1x1@610


    iso pull rows
    10x3@210


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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 Jul 12, 2011 8:52 am

    7/11/11


    box squat (just above parallel)
    10x1@135
    10x1@225
    8x1@315
    5x1@405
    5x2@495


    deads (alternating sumo and conventional stance)
    1x5@315
    2x6@405


    abs
    about 6 sets
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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 Jul 12, 2011 9:01 am

    7/12/11


    bench
    10x1@bar-weight
    10x1@135
    5x1@225
    5x4@315


    pec deck
    10x3@120


    machine seated bench press
    10x1@195
    10x1@210
    10x1@225
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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 Jul 14, 2011 9:14 pm

    7/14/11


    LAT PULLDOWNS TO FRONT W/ FAT-BAR
    10X2@150
    10X2@200


    RACK PULLS (JUST ABOVE KNEE CAPS)
    3X1@315
    3X1@405
    1x1@495
    1x1@585
    1x1@635


    ABS
    CRUNCHES 30X2
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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 Jul 18, 2011 11:23 am

    7/18/11


    LEG PRESS
    10X1@200
    10X1@400
    10X1@600
    10X2@800


    LEG EXTENSIONS
    10X3@120


    ADDUCTS
    12X3@105


    ABDUCTS
    12X3@105


    PULL THRU'S
    10X3@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 Wed Jul 20, 2011 1:21 pm

    7/19/11


    bench
    10x1@bar-weight
    10x1@135
    10x1@225
    5x1@315
    off 3 board
    5x3@405


    db incline
    10x1@100
    10x1@110
    10X1@120


    pec deck
    15x2@120


    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 Jul 28, 2011 11:22 am

    7/25/11


    BOX SQUAT 2" ABOVE PARALLEL
    10X1@135
    5X1@225
    5X1@315
    5X1@225
    5X1@405
    5X2@495
    5X1@585


    LEG EXTENSIONS
    10X3@130
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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 Jul 28, 2011 11:32 am

    7/26/11


    bench
    10x1@135
    5x1@225
    5x1@315
    2 board
    3x3@405


    db incline
    8x1@100
    8x1@110


    cable x-overs
    10x2@80
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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 Jul 28, 2011 11:45 am

    7/28/11


    lat pull-down front w/ fatbar
    10x2@150
    10x2@200


    deads - 5 sec hold on last rep then 10 reps for shrugs
    2x6@330


    straight arm pull-downs
    12x3@100
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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 Sun Jul 31, 2011 8:57 pm

    7/29/11


    MACHINE SHOULDER PRESS
    10X3@150


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


    FACE PULLS
    15X3@120


    BB CURLS
    10X1@65
    10X1@85
    10X1@105


    ZOTTMAN CURLS
    10X1@35
    10X1@45


    SEATED TRICEP EXTENSIONS
    10X3@130


    TRICEP PUSHDOWNS
    20X2@60
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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 Aug 10, 2011 11:31 pm

    8/9/11


    leg press
    10x1@200
    10x1@400
    10x1@600
    10x1@800
    10x2@1000


    leg ext
    10x3@130


    leg curls
    10x3@95


    abducs
    12x2@105


    adducs
    12x2@105





    8/10/11

    bench
    10x1@bar-weight
    10x1@135
    8x1@225
    6x4@315 (2 sec pause on each rep)


    db incline
    8x3@105


    dips
    10x3@body-weight


    abs
    about 3 sets
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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 Aug 11, 2011 7:10 pm

    Nice work!!
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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 Aug 17, 2011 12:33 pm

    Muscle_G wrote:Nice work!!


    thanx george
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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 Aug 17, 2011 12:33 pm

    8/17/11


    WIDE SQUATS
    10X1@135
    10X1@225
    10X3@315


    LEG PRESS
    8X2@800


    NOTHING FANCY TODAY BUT SEPTEMBER 5TH WILL BE A DIFFERENT STORY!!!!!
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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 Aug 19, 2011 12:54 pm

    8/19/11


    bench
    10x1@135
    5x1@225
    1x1@315
    1x1@405
    10x1@315
    10x1@225


    thats it. tired today hopefully things 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 Tue Oct 25, 2011 6:10 pm

    I have been sick twice over the past two months and just recently started getting my strength back. today was my first day that actually made me feel good. here is what happened.

    10/24/11


    leg press
    10x1@no weight
    10x1@200
    10x1@400
    10x1@600
    10x1@800
    10x2@1000


    leg extensions
    10x3@120


    lying leg curls
    10x3@110


    standing calf press
    25x3@body-weight


    avatar
    RYAN RIGDON

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

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Tue Oct 25, 2011 6:33 pm

    10/25/11


    bench
    20x1@bar-weight
    10x1@135
    10x1@225
    8x2@315
    10x1@225 w/ mini bands


    incline press
    8x1@225
    8x1@235
    8x1@245


    cable cross-over
    10x2@70
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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 Dec 19, 2011 3:00 pm

    12/19/11


    Max Effort Squat


    Low Box Squat
    3x1@225
    3x1@315
    3x1@405
    3x1@455
    1x1@495


    GHR'S 5x5@65 LB KETTLE BELL


    Rack Pulls
    20x1@135
    20x1@225
    20x1@315


    DBSL'S
    8x1@85
    8x1@100
    8x1@115


    Pull Down Abs
    15x5@120

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    Re: MY WORKOUT LOG

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