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 Jun 06, 2010 11:44 pm

    6/5/10


    DYNAMIC EFFORT BENCH

    BENCH PRESS
    3 SETS RING FINGER GRIP
    3X3@270
    3 SETS MIDDLE FINGER GRIP
    3X3@270
    4 SETS COMPETITION GRIP
    3X4@270


    LYING DB EXTENSION
    8X1@40
    8X1@45
    8X1@50
    8X1@55


    DB SIDE RAISES
    10X1@30
    10X1@35
    10X1@40


    BENT OVER DB RAISES
    10X1@30
    10X1@35
    10X1@40


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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 Tue Jun 08, 2010 5:48 pm

    Nice work 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 Jun 14, 2010 10:23 am

    THANX GEORGE. I AM STILL PLANNING ON DOING NASH'S MEET ON NOVEMBER 13TH. WOULD BE COOL IF YOU COULD BE THERE TO AT LEAST HANDLE ME BRO. PEACE Shocked Shocked Shocked
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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 14, 2010 10:24 am

    6/14/10


    WEEK 3 OF PROGRAM

    MAX EFFORT SQUAT

    GOOD MORNINGS(WORKED UP TO A 3 REP AND 1 REP MAX)
    3X1@BAR-WEIGHT
    3X1@135
    3X1@275
    3X1@365
    3X1@415
    1X1@435
    1X1@455
    1X1@475


    GLUTE HAM RAISE
    8X3@BODY-WEIGHT WITH 25LB KETTLE BELLE


    REVERSE HYPERS
    8X3@90


    PULLDOWN ABS
    10X5@150


    STRAIGHT LEG LIFTS
    20X3



    I TELL YOU WHAT THIS PROGRAM I FOUND BY DAVE TATE IS WORKING WONDERS FOR ME. CANT WAIT TO MAX OUT IN 6 WEEKS.
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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 21, 2010 6:07 am

    6/17/10


    MAX EFFORT BENCH

    BOARD PRESS
    3X1@335
    3X1@425
    3X1@515
    3X1@535
    OFF CHEST NO BOARDS
    10X3@315


    LYING BB TRICEP EXTENSION
    10X3@95
    10X3@115


    PUSH DOWNS
    10X3@110


    ONE ARM PRESS (STANDING FRO SHOULDER)
    15X1@40
    15X1@50
    15X1@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 Mon Jun 21, 2010 6:25 am

    6/18/10


    DYNAMIC EFFORT SQUAT


    BOX SQUATS (PARALLEL)
    2X10@315


    REVERSE HYPERS
    8X3@90


    LEG PRESS
    10X2@600
    10X2@800


    DB ROWS
    6X4@110


    BB SHRUGS
    15X1@225
    15X2@275
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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 21, 2010 6:38 am

    6/19/10


    DYNAMIC EFFORT BENCH


    BENCH
    3X3@270 (RING FINGER)
    3X3@270 (MIDDLE FINGER)
    3X4@270 (COMPETITION GRIP)


    LYING DB TRICEP EXTENSION
    8X2@45
    8X2@55


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


    FACE PULLS
    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 Mon Jun 21, 2010 11:20 am

    6/21/10


    MAX EFFORT SQUAT

    LOW BOX SQUAT (BELOW PARALLEL)
    3X1@315
    3X1@405
    3X1@495
    3X1@545
    1X1@575


    GLUTE HAM RAISES
    10X3@BODY-WEIGHT


    THATS ALL THE ENERGY I HAD FOR TODAY. PROBABLY BECAUSE OF THE FACT I HAD NOTHING TO EAT BEFORE WORKING OUT. WONT LET IF HAPPEN AGAIN.
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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 Jun 21, 2010 7:06 pm

    RYAN RIGDON wrote:THANX GEORGE. I AM STILL PLANNING ON DOING NASH'S MEET ON NOVEMBER 13TH. WOULD BE COOL IF YOU COULD BE THERE TO AT LEAST HANDLE ME BRO. PEACE Shocked Shocked Shocked

    I would love to go up there and help you out but I doubt very seriously that I'd be able to get off of work around that date. I'm gonna try to do the APF South Carolina Championships in December, I know it'll take all I can do to get a day off of work around that time too.
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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 14, 2010 7:28 pm

    7/14/10


    Had to do chest and back today. Have a midterm in Calculus on Friday.


    Bench
    20x1@bar-weight
    10x1@135
    8x1@225
    8x3@315


    Lat Pulldowns To Front
    10x3@200


    Close Grip Bench
    10x3@225


    Seated Rows
    10x3@200
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    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: MY WORKOUT LOG

    Post  Ski on Wed Jul 14, 2010 8:35 pm

    Calculus is easy just wait till you get to Linear Algebra Systems, now that is when you stop everything for a week to take that test!

    Good luck man.
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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 Aug 16, 2010 4:23 pm

    8/16/10


    SQUAT
    10X1@BAR-WEIGHT
    5X1@135
    5X1@225
    5X1@315
    5X2@405
    ADD KNEE WRAPS
    5X1@455


    SPEED PULLS (50% OF MAX)
    2X3@330


    LEG EXTENSIONS
    10X3@120


    LEG CURLS
    10X3@95


    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 Tue Sep 07, 2010 5:45 pm

    will be starting my pre-training cycle for my next meet next week here is what i did today. nothing fancy.

    9/7/10

    Rack Squats (Half Down)
    5x1@135
    5x1@225
    5x1@315
    5x1@405
    5x1@495
    5x1@585


    leg extension
    10x3@120


    leg curl
    10x3@160


    Standing Calf Press
    20x3@BW (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 Wed Sep 08, 2010 6:59 pm

    Nice work 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 Thu Sep 09, 2010 12:34 am

    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 Thu Sep 23, 2010 7:59 am

    will be posting again on monday. sorry for the delays guys. talk to you soon. also jo jordan will be helping me with my form as he watches my training vids as i start posting them in two weeks.
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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 Sep 23, 2010 1:54 pm

    Can't wait to see how you do under Jo Jordan!!
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    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: MY WORKOUT LOG

    Post  Ski on Thu Sep 23, 2010 5:57 pm

    Yea sounds great and can't wait too!
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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 Sep 27, 2010 8:48 pm

    ONE MORE WEEK BEFORE POSTING VIDEOS

    9/27/10


    MAX EFFORT SQUAT/DEAD

    ZERCHER SQUAT (FIRST TIME I EVER DONE THESE)
    10X1@BAR-WEIGHT
    8X1@135
    1X1@225
    1X1@275
    1X1@315
    1X1@335


    LEG CURLS
    7X4@125


    PULL-THRUS
    10X3@120


    LAT PULLDOWN TO FRONT
    7X3@250


    ZOTTMAN CURLS
    10X1@35
    10X1@40
    10X1@45


    CRUNCHES
    30X1
    BICYCLES
    30X1
    HANGING LEG LIFTS
    15X2@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 Sep 28, 2010 3:09 pm

    THANX EVERYONE

    9/28/10


    MAX EFFORT BENCH DAY


    DB FOR REPS (SOMETHING DIFFERENT)
    33X1@45
    26X1@55
    23X1@65


    TRI PUSHDOWNS
    7X1@110
    7X1@120
    7X1@130


    SKULL CRUSHERS
    7X1@150
    7X1@160
    7X1@170


    RED BAND ASSISTED PULL UPS
    10X3@BODY-WEIGHT


    WAS GOING TO DO ABS BUT THEY WERE KILLING ME FROM YESTERDAY. WILL HIT THEM AGAIN ON THURSDAY.
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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 Sep 30, 2010 3:29 pm

    9/30/10


    DYNAMIC EFFORT SQUAT

    BOX SQUATS
    2X8@405


    LEG CURLS
    10X3@95


    PULL THRU'S
    15X3@90


    MACHINE SHRUGS
    12X3@360


    2 SETS OF BICEPS


    2 SETS OF ABS
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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 Oct 01, 2010 11:30 am

    10/1/10


    DYNAMIC EFFORT BENCH


    BENCH
    3X8@335


    TRI PUSHDOWNS
    10X3@80


    DB SIDE LATERALS
    10X3@25


    LAT PULLDOWNS TO FRONT
    10X3@200


    2 SETS OF ABS
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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 Oct 04, 2010 11:36 pm

    10/4/10


    MAX EFFORT SQUAT/DEAD


    SQUATS 0FF HIGH BOX
    WARM UP SETS
    10X1@BAR-WEIGHT
    10X1@135
    5X1@225
    3X1@315
    2X1@405
    WORK SETS ADDED METAL ACE BRIEFS
    1X1@495
    1X1@585
    1X1@655
    FELT PRETTY GOOD. GOING TO TAKE TIME TO GET USED TO THE BRIEFS. BEEN A LONG TIME SINCE I HAVE GONE THIS HEAVY. HERE IS THE VIDEO OF MY SETS.





    LEG CURLS
    7X4@125


    PULL THRU'S
    10X3@120


    LAT PULLDOWN TO FRONT
    7X3@250


    ZOTTMAN CURLS
    10X1@35
    10X1@40
    10X1@45


    CRUNCHES
    30X1
    BICYCLES
    30X1
    HANGING LEG LIFTS
    15X2
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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 05, 2010 5:04 pm

    10/5/10


    MAX EFFORT BENCH


    BENCH 3 BOARD PRESS
    10X1@BAR-WEIGHT
    10X1@135
    5X1@225
    1X1@315
    1X1@405
    1X1@455
    1X1@480
    VIDEO OF MY LIFTS




    TRI PUSHDOWNS
    7X1@110
    7X2@130


    DB EXT SINGLES
    7X1@45
    7X1@50
    5X1@55


    ASSISTED PULL-UPS
    10X3@BODY-WEIGHT


    CRUNCHES
    30X1
    SCISSOR KICKS
    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 Wed Oct 06, 2010 7:06 pm

    Looking very strong Ryan!!

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