MY WORKOUT LOG

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

Nice work Ryan!!

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

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.

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

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

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

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.

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

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.

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

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.

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

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)

Nice work Ryan!

thanx george.

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.

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

Yea sounds great and can't wait too!

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

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.

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

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

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

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

Looking very strong Ryan!!