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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 Fri Apr 09, 2010 12:06 pm

    4/9/10


    PULL UPS (WARM UP)
    8X2@BODY-WEIGHT


    LAT PULL-DOWN TO FRONT
    10X3@200


    RACK PULLS (2" ABOVE KNEES)
    3X1@315
    3X3@405
    ADDED STRAPS
    3X2@495
    3X2@585
    HOPEFULLY SOMEDAY I WILL GET TO THE POINT OF DOING THIS OFF THE FLOOR. FELT PRETTY GOOD TODAY BUT COULD ONLY GET BETTER.


    BB SHRUGS
    10X3@315


    WHY DOES MY DEAD SUCK SO BAD. I SHOULD BE PULLING IN THE 700'S. ANY IDEAS ANYONE?
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    Muscle_G
    Admin

    Posts : 279
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    Age : 36
    Location : South Carolina

    Re: MY WORKOUT LOG

    Post  Muscle_G on Fri Apr 09, 2010 7:31 pm

    Where's your weak point at on dead's?
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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 Apr 10, 2010 6:13 am

    RIGHT AT ABOUT 2" ABOVE MY KNEES.
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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 12, 2010 11:23 am

    4/10/10


    SHOULDERS AND ARMS


    BB UPRIGHTS
    12X1@115
    12X1@125


    REAR DELT MACHINE
    10X2@130


    ZOTTMAN CURLS
    10X1@45
    10X1@60


    STRAIGHT BAR MACHINE CURL
    20X1@80


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


    PUSHDOWNS
    30X1@50




    ONLY HAD 35 MINUTES TODAY!!!!!!!!!!
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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 12, 2010 11:44 am

    4/12/10


    SQUAT
    10X1@BAR-WEIGHT
    8X1@135
    5X1@225
    5X1@315
    ADDED KNEE WRAPS AND BELT
    5X1@405
    5X1@495


    RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
    5X1@495
    5X1@585





    SHORT AND SWEET. DIDNT HAVE A LOT OF ENERGY TODAY. I HATE IT WHEN THIS HAPPENS!!!!!
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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 Apr 15, 2010 11:26 am

    4/14/10


    BENCH
    20X1@BAR-WEIGHT
    10X1@135
    8X1@225
    5X1@315
    3X3@405
    10X1@315


    INCLINE PRESS
    6X1@225
    6X2@275


    DB BENCH
    7X2@105


    CABLE CROSSOVERS
    12X1@60
    12X1@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 Sun Apr 18, 2010 8:56 am

    4/16/10


    LAT PULL-DOWN TO FRONT
    WARM UP
    10X3@120


    SPEED PULLS @ 50% (1 MIN REST BETWEEN SETS)
    8X2@330


    HEAVY RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
    3X1@495
    3X1@585
    3X1@655
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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 Apr 21, 2010 11:37 am

    4/19/10


    SQUAT
    10X1@BAR-WEIGHT
    10X1@135
    5X1@225
    5X1@315
    ADDED BELT AND KNEE WRAPS
    5X1@405
    5X2@495


    RACK PULLS W/ STRAPS
    3X1@495
    3X1@585
    3X1@655
    DONE AT KNEE CAPS


    LEG EXT
    10X3@150


    LEG CURL
    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 Apr 21, 2010 11:54 am

    4/21/10


    BENCH
    WARM UP SETS
    10X1@BAR-WEIGHT
    10X1@135
    5X1@225
    5X1@315
    WORK SETS
    5X3@405 OFF 2 BOARD
    DOWN SET OFF CHEST
    10X1@315


    INCLINE PRESS
    5X1@225
    5X1@275
    5X1@315


    DIPS
    20X2@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 26, 2010 12:27 pm

    NEXT WEEK I WILL BE STARTING A 10 WEEK TRAINING CYCLE TO TRY AND IMPROVE ON MY RAW MAX ON SQUAT BENCH AND DEAD. I MAXED OUT THIS LAST WEEKEND AND DID THE FOLLOWING

    SQUAT 560
    BENCH 450
    DEAD 500
    TOTAL 1510

    AFTER STARTING ON MAY 3, 10 WEEK CYCLE SHOOTING FOR THE FOLLOWING

    SQUAT 605
    BENCH 475
    DEAD 530
    TOTAL 1610



    4/26/10


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


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


    ABDUCS
    15X2@105


    ADDUCS
    15X2@105


    LEG EXT
    10X3@150


    LEG CURL
    10X3@125


    STANDING CALF PRESS
    20X3@BODY-WEIGHT


    ABS
    SUPER SET
    CRUNCHESX30
    WITH
    BICYCLESX30
    WITH
    LEG LIFTSX30
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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 Apr 28, 2010 10:52 am

    4/28/10


    SPEED BENCH
    WARM UP
    10X1@BAR-WEIGHT
    10X1@135
    5X1@225
    WORK SETS WITH MINI-BANDS BEHIND BACK (1 MINUTE REST BETWEEN SETS)
    3X8@315
    DOWN SET OFF CHEST NO BANDS
    30X1@225


    PECK DECK
    10X3@120


    PUSH UPS
    20X1@NORMAL SHOULDER WIDTH
    20X1@NORMAL TO CLAPPING TO NORMAL (SWITCHING BETWEEN THE TWO)


    JUST WANTED TO GET A GOOD PUMP INTO THE CHEST TODAY NOTHING FANCY. i WAS DONE IN 40 MINUTES.
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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 May 05, 2010 4:44 pm

    5/3/10


    SQUAT
    5X1@BAR-WEIGHT
    5X1@140
    5X1@230
    5X1@320
    ADDED KNEE WRAPS
    5X1@410
    3X1@495
    3X1@515


    PAUSE SQUATS (3 SEC PAUSE)
    3X2@250


    LEG PRESS
    10X2@600


    SLDL'S (4" BOX)
    8X3@300


    PULL THRU'S
    10X2@GREEN-BAND STRENGTH


    CALVES
    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 May 05, 2010 4:57 pm

    5/5/10


    BENCH
    WARM UP SETS
    20X1@BAR-WEIGHT
    10X1@135
    8X1@225
    2X1@275
    WORK SETS OFF 3BOARD
    5X5@405


    INCLINE BENCH
    8X1@275
    8X1@295
    7X1@315


    DECLINE BENCH
    8X1@225
    8X1@275
    7X1@345


    ABS
    30X1@CRUNCHES
    30X1@BICYCLES
    30X1@LEG LIFTS
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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 May 09, 2010 10:35 am

    5/7/10


    BOX SQUATS (BELOW PARALLEL)
    5X1@140
    3X1@230
    3X1@320
    2X1@410


    SLDL'S (OFF FLOOR)
    3X1@235
    3X1@285
    3X1@325
    3X1@415


    GM'S
    5X1@185
    5X1@275
    5X1@315


    LYING LEG CURLS
    10X3@110


    ABDUCTORS
    12X2@105


    ADDUCTORS
    12X2@105
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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 May 12, 2010 11:08 pm

    5/12/10



    SQUAT W/ 125 LBS CHAIN EACH SET
    5X1@BAR-WEIGHT
    5X1@140
    3X1@220
    3X1@265
    3X1@325
    2X6@365


    PAUSE SQUATS (ASS TO THE FLOOR)
    3X2@250


    LEG PRESS
    10X2@800


    SLDL'S (4" PLATFORM)
    8X3@270


    PULL THRU'S
    10X2@GREEN BANDS


    STANDING CALF PRESS
    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 Tue May 18, 2010 11:24 am

    5/13/10


    BENCH (ALL SETS DONE WITH 75LBS CHAIN)
    WARM UP SETS
    5X1@BAR-WEIGHT
    5X1@135
    5X1@225
    WORK SETS
    5X3@355 OFF 2 BOARD
    5X2@355 OFF 3 BOARD


    INCLINE BENCH
    8X1@225
    7X1@275
    6X1@315


    DIPS
    10X3@BODY-WEIGHT


    AB WORK
    CRUNCHES
    LEG LIFTS
    BICYCLES

    1 SET EACH 30 REPS EACH
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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 May 18, 2010 11:44 am

    5/14/10


    BOX SQUAT (BELOW PARALLEL)
    5X1@145
    3X1@235
    3X1@375
    2X1@435


    RACK PULLS (KNEE CAP LEVEL)
    2X1@360
    2X1@485
    ADDED STRAPS
    2X1@555
    2X1@625
    2X1@680


    PULL THRU'S
    10X2@120


    SEATED LEG CURLS
    10X2@140


    ABDUC'S
    12X2@120


    ADDUC'S
    12X2@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 Tue May 18, 2010 11:59 am

    5/17/10


    SQUAT
    5X1@BAR-WEIGHT
    5X1@135
    5X1@220
    5X1@310
    5X1@405
    5X1@495


    PAUSE SQUATS (ASS ALL THE WAY DOWN 3 SEC PAUSE)
    3X2@275


    LEG PRESS
    10X2@800


    SLDL'S (OFF 4" BOX)
    8X3@315


    PULL THRU'S
    10X2@100


    SEATED CALF PRESS
    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 Thu May 20, 2010 10:23 am

    5/19/10


    BENCH
    ALL SETS W/ 75LBS CHAIN
    10X1@BAR-WEIGHT
    5X1@135
    5X1@225
    OFF 3 BOARD
    5X5@365


    INCLINE PRESS
    8X1@230
    7X1@280
    7X1@320


    DECLINE PRESS
    8X3@315


    3 SETS OF ABS 30 REPS EACH.

    STARTING TRAINING ON MONDAY FOR MY NEXT MAX OUT ON MY RAW LIFTS. 10 WEEKS WITH WEEK 11 MAX OUT 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 Wed Jun 02, 2010 6:39 pm

    GOT MY WORKOUT FOR THE NEXT 9 WEEKS OF A POST FROM A FELLOW POWERLIFTER WHICH WAS WRITTEN BY DAVE TATE. CANT WAIT TILL THE END TO MAX OUT. LOVE TRAINING THE WESTSIDE STYLE.


    6/1/10


    MAX EFFORT SQUAT

    GOOD MORNINGS
    WORKED UP TO A 3 REP MAX
    3X1@BAR-WEIGHT
    3X1@135
    3X1@225
    3X1@315
    3X1@385
    WORKED UP TO A 1 REP MAX
    1X1@405
    1X1@425
    1X1@435


    GLUTE HAM RAISE
    10X3@BODY-WEIGHT


    REVERSE HYPERS
    8X3@50


    PULLDOWN ABS
    15X5@150


    STRAIGHT LEG RAISES
    15X5@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 Jun 02, 2010 8:29 pm

    6/2/10


    MAX EFFORT BENCH


    BOARD PRESS (3 BOARD)
    WORKED UP TO 3 REP MAX
    3X1@315
    3X1@405
    3X1@475
    3X1@500
    WORKED UP TO 1 REP MAX
    1X1@515
    1X1@525


    BB EXTENSIONS
    10X1@85
    10X1@95
    10X1@105
    10X3@115


    TRI PUSH DOWNS
    10X1@100
    10X1@110
    10X1@120


    1 ARM DB SHOULDER PRESS
    15X1@40
    15X1@45
    15X1@50
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    Muscle_G
    Admin

    Posts : 279
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    Re: MY WORKOUT LOG

    Post  Muscle_G on Thu Jun 03, 2010 4:49 pm

    That's some strong benching Ryan!!
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    Ski

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    Join date : 2010-05-31
    Location : Croydon, PA

    Re: MY WORKOUT LOG

    Post  Ski on Thu Jun 03, 2010 8:44 pm

    Yea way strong!!!
    I'm assuming it is all raw benching?
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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 Jun 06, 2010 9:11 pm

    ALL RAW BENCHING SKI
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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 Jun 06, 2010 9:11 pm

    6/4/10


    DYNAMIC EFFORT SQUAT

    BOX SQUATS (50% OF RAW MAX)
    2X10@280


    REVERSE HYPERS
    8X3@50


    LEG PRESS
    10X3@800


    DB ROWS
    10X3@110


    BB SHRUGS
    15X3@315

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