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 Sun Mar 07, 2010 8:47 pm

    I LIKE THEM A LOT BETTER THAN ANYTHING ELSE FOR THE TRI'S BUT THATS MY TWO CENTS WORTH. affraid affraid affraid
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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 Mar 07, 2010 8:48 pm

    3/6/10


    LAT PULL DOWN FRONT
    WARM UP SETS
    10X2@100
    WORK SETS
    8X3@200


    DEADS OFF FLOOR
    5X1@225
    5X1@315
    3X1@405
    NOT BAD BUT COULD BE BETTER. GOING TO TRY AND GO UP 5LBS A WEEK UNTIL I START TRAINING FOR MY MEET. GRIP STRENGTH SUX THOUGH, ANY SUGGESTIONS WOULD BE MOST HELPFUL.


    LOW PULLEY ROWS
    8X3@200


    DB SHRUGS
    15X1@105
    15X1@120
    15X1@135


    HYPOS
    20X3


    ROPE PULL DOWNS
    10X3@100
    THIS IS JUST FOR STRETCHING THE BACK ONLY.


    MACHINE CLOSE GRIP CURLS (OUTER BICEP HEAD)
    10X1@100
    10X1@110
    10X1@120


    ZOTTMAN CURLS
    10X2@40
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    ct67_72

    Posts : 146
    Join date : 2009-03-03
    Age : 34
    Location : middletown ct

    Re: MY WORKOUT LOG

    Post  ct67_72 on Mon Mar 08, 2010 5:28 am

    I did heavy rack pulls for grip strength. Pull and hold. My dl max is like 410/420 and I can pull 600 from just below the knee and hold it.
    We would also do kettle ball swings. Swing it up over your head and catch it at the top holding it straight up and down, then hold it for a second.
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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 Mar 08, 2010 4:13 pm

    I WILL GIVE THAT A TRY. THANX affraid
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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 Mar 08, 2010 4:14 pm

    3/8/10


    SQUAT
    WARM UP SETS
    10X1@BAR-WEIGHT
    10X1@135
    8X1@225
    WORK SETS
    5X1@315
    5X1@405
    5X1@500


    LEG EXT
    10X3@170


    SEATED LEG CURL
    10X3@130


    ABDUCTOR
    20X1@110


    ADDUCTOR
    20X1@110


    STANDING CALF PRESS
    20X3@BODY-WEIGHT
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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 Mon Mar 08, 2010 8:09 pm

    I like to hang onto a chin-up bar until my grip gives out.
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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 Mar 10, 2010 11:45 am

    COOL I WILL KEEP THAT IN MIND 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 Mar 10, 2010 11:45 am

    3/10/10


    BENCH
    WARM UP SETS
    20X1@BAR-WEIGHT
    10X1@135
    8X1@225
    WORK SETS
    5X1@315
    3X2@405
    10X1@315
    20X1@225


    SEATED INCLINE MACHINE
    10X1@250
    8X1@270
    6X1@290


    SEATED DECLINE
    8X1@230
    10X2@180


    SEATED FLY MACHINE
    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 Sat Mar 13, 2010 10:09 pm

    3/12/10


    DEADS WITH MINI BANDS (OFF FLOOR)
    10X1@135
    10X1@225
    5X1@315
    5X3@405
    3X3@455
    FELT PRETTY GOOD TO LIFT HEAVY AGAIN. EVEN THOUGH I HAD ASSISTANCE FROM THE BANDS. WILL SHOOT FOR 475 NEXT WEEK.


    LAT PULL-DOWNS FRONT
    10X3@200


    DBSL'S
    20X3@200


    ROPE PULL-DOWNS
    10X3@120


    DB SHRUGS
    10X2@120
    10X1@135
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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 Mon Mar 15, 2010 6:38 pm

    Nice work ryan Twisted Evil
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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 Mar 16, 2010 7:11 pm

    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 Tue Mar 16, 2010 7:14 pm

    3/16/10


    SQUAT
    WARM UP SETS
    20X1@BAR-WEIGHT
    10X1@135
    10X1@225
    10X1@315
    WORK SETS W/ KNEE WRAPS
    5X1@405 SMOKE SHOW
    5X1@495 EASY
    5X2@525 BRING IT BABY (RAW PR)


    FRONT SQUATS
    10X1@225
    8X1@275
    6X1@295


    LEG EXT
    10X3@170


    SEATED LEG CURL
    10X3@150
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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 Mar 26, 2010 4:24 am

    3/17/10


    BENCH
    20X1@BAR-WEIGHT
    10X1@135
    8X1@225
    5X1@315
    5X1@385
    3X2@405


    INCLINE BENCH
    6X1@225
    6X1@275
    6X1@315


    DIPS
    10X3@BODY-WEIGHT W/ 5OLB KETTLE-BELL AROUND WAIST
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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 Mar 26, 2010 4:42 am

    3/18/10


    LAT PULLDOWN FRONT
    10X3@120
    8X3@200


    RACK PULLS W/ STRAPS
    3X1@405
    3X1@495
    3X1@545


    DB ROWS
    8X3@105


    HYPERS
    20X3


    ROPE PULLS
    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 Fri Mar 26, 2010 4:59 am

    3/19/10


    DB FRONT RAISES
    10X1@40
    10X1@50
    10X1@60


    MACHINE SIDE LATERALS
    10X1@130
    10X1@150
    10X1@170


    REAR DELT MACHINE
    10X1@130
    10X1@150
    10X1@170


    ZOTTMAN CURLS
    8X1@30
    8X1@40
    8X1@50


    BB CURL
    15X1@95


    SINGLE ARM TRICEP EXT
    8X3@50


    TRICEP PUSH DOWN
    20X1@50
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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 Mar 26, 2010 5:14 am

    3/22/10


    SQUAT
    10X1@BAR
    5X1@135
    5X1@225
    5X1@315
    KNEE WRAPS
    5X1@405
    5X1@495
    5X1@515
    1X1@555 (NEW RAW PR BY 25 LBS)


    LEG EXT
    10X3@170


    SEATED LEG CURL
    10X3@150


    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 Fri Mar 26, 2010 5:31 am

    3/24/10


    BENCH
    10X1@BAR
    10X1@135
    8X1@225
    5X1@315
    3X1@405
    10X1@315
    15X1@225
    30X1@135


    INCLINE MACHINE
    8X1@250
    8X1@255
    8X1@260


    DECLINE MACHINE
    10X1@180
    10X1@230
    8X1@250
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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 Apr 02, 2010 1:26 pm

    3/29/10


    SQUAT
    10X1@BAR-WEIGHT
    10X1@135
    8X1@225
    5X1@315
    ADD BELT AND KNEE WRAPS
    5X1@405
    5X1@495
    FELT A LITTLE SORE THIS WEEK. STILL RECOVERING FROM MY RAW PR I DID LAST WEEK AND SHOCKED MYSELF. WILL HIT IS HARD AGAIN NEXT WEEK. GOING FOR 520X5.


    FRONT SQUATS
    5X1@225
    5X1@275


    LEG EXTENSIONS
    10X3@150


    LIKE I SAID EARLIER I FELT DEAD. GOING TO TAKE IT EASY THE REST OF THE WEEK.
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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 Fri Apr 02, 2010 6:56 pm

    Strong stuff 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 Apr 05, 2010 10:29 pm

    I GUESS. I MEAN SOMETIMES I FEEL STRONG AND SOMETIMES I DONT. DOES THAT MAKE ANY SENSE? What a Face
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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 Apr 05, 2010 10:30 pm

    3/31/10


    BENCH
    30X1@BAR-WEIGHT
    10X1@135
    10X1@225
    10X3@315
    20X1@225


    INCLINE BENCH
    8X3@250


    DIPS
    10X3@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 Mon Apr 05, 2010 11:01 pm

    4/2/10


    lat pulldown to front
    10x3@120
    10x3@200


    db pullover
    10x1@60
    10x1@75
    10x1@90


    rope pulls
    10x3@120


    hypers
    15x3@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 Apr 05, 2010 11:15 pm

    4/3/10


    SINGLE ARM CABLE RAISES
    10X1@30
    10X1@40


    DB SIDE LATERALS
    10X1@25
    10X1@35


    BB UPRIGHTS
    10X2@115


    REAR DELT MACHINE
    10X2@110


    SINGLE ARM DB EXTENSION
    10X1@40
    10X1@50


    PUSHDOWNS
    20X1@50


    ZOTTMAN CURLS
    10X1@30
    10X1@35
    avatar
    RYAN RIGDON

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

    Re: MY WORKOUT LOG

    Post  RYAN RIGDON on Tue Apr 06, 2010 11:32 am

    4/6/10


    ME DL

    RACK PULLS 6" FROM GROUND
    10X1@135
    5X1@225
    1X1@315
    1X1@405
    1X1@435
    1X1@455
    1X1@465
    MY GRIP WAS GIVING OUT FAST ON THE LAST SET WTF!!! THE THING IS WHERE I TRAIN (YMCA) THEY DONT ALLOW CHALK. WHAT A LOAD OF CRAP. CANT WAIT TO GO BACK TO MY OLD GYM NEXT MONTH. THEN I CAN GET LOUD AND NASTY.


    LEG PRESS
    10X3@800


    LEG EXT
    10X3@170


    SEATED LEG CURL
    10X3@150


    ABDUCS
    20X1@110


    ADDUCS
    20X1@110


    STANDING CALF PRESS
    20X3@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 Fri Apr 09, 2010 11:46 am

    4/7/10


    ME BENCH
    20X1@BAR-WEIGHT
    10X1@135
    3X1@225
    3X1@315
    1X1@365
    1X1@385
    1X1@405
    1X1@415


    INCLINE PRESS
    10X1@250
    10X1@270
    10X1@290


    CABLE CROSSOVERS
    10X1@60
    10X2@70

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