Ryan1981’s BodyBlog

Back:

Pullups: BWx10, BWx9, BWx9, BWx9
Pulldowns: 165×12, 165×10, 165×12, 165×13
Seated Rope Rows: 105×12, 190×8-105×8, 105×25
Seated Row machine: 130×12, 160×12, 160×12, 160×8-130×8

Cardio: 30 minutes Treadmill, 3.8 @12 incline. HR=140

Diet:
Calories: 2,086
Fat: 73
Protein: 227
Carbs: 122

Supplements:
Multivitamin
Fish oil
L-Carnitine (3g.)
Glucosamine
BioBurn D2T
NaNOx9
Creatine
Glutamine
X-Tend (6 scoops)

Chest:

Flat Bench: 135×10, 185×10, 225×9, 225×8
Incline Smith: 135×12, 185×10, 185×8, 185×6-135×6
Pec Deck: 160×15, 190×15, 190×12, 155×19

Shoulder Press Machine: 80×10, 95×6, 95×10
Seat. Side Laterals: 25×12, 25×12, 25×6, 20×6,
Stand. Side Laterals: 25×12
Rear Delt Flye: 160×12, 130×15, 130×15, 130×15
Cardio: Treadmill: 30min @11%incline. 3.5 speed. HR=125-130

Diet:
Calories: 2,998
Fat: 57
Protein: 255
Carbs: 388

Supplements:
Multivitamin
L-Carnitine (3g)
Chromium Pico
Fish Oil
Glucosamine
BSN Atro-Phex(2)
X-Tend (6 scoop)
Glutamine
Creatine
NaNOx9

Today felt pretty good.  Not excellent, but good.  Refeed today. Gotta run.

Got my bodybuilding.com order in the mail yesterday so I’m pumped. Got some new L-Carnitine, Chromium Pico, X-Tend orange 90servings, and Supreme Protein bars.  Oh yeah, and 4 cases of 100% eggwhites. 

Cardio / Abs today:

Treadmill: 60min, 11% incline, 3.5 pace, HR=120, 700 cal burned (per the machine)

Abs: MTS AB Crunch: 50×15, 50×15, 50×15, 50×15
        Incline Crunch: BWx15, BWx15, BWx15, BWx15

Hyperextensions (for the fun of it): BWx15, 10×15

Diet:

Calories: 2,076
Fat: 54
Protein: 267
Carbs: 132

Supplements:

Multivitamin
Fish Oil (2 cap)
Glucosamine
L-Carnitine (2g.)
Chromium Pico.
Glutamine 5g.Pre/5g.post
Creatine (Same)
X-Tend (4 during / 2 scoop after)

<strong />

 Took 3 bodyfat measurements today and averaged them out to: 6.5%

 Quads / Hammies:

Squats (slow and controlled): 135×10, 225×8, 225×8, 225×8

Hack Squats: 0×20, 90×12, 180×12, 270×10, 180×10

SLDL’s: 225×12, 315×4(grip slip.no straps), 225×12, 225×10 (damn these felt good)

Leg Curls: 140×10, 170×6 drop to 110×6, 140×7

Leg Ext’s: 115×15, 115×15, 115×15, 95×6 (these felt really good today for some reason)

Cardio:

Treadmill: 60min, 11%inc. @3.3, HR=130

Diet:

Calories: 2,247
Fat: 66
Protein: 265
Carbs: 156

Supplements:
Multivitamin
VPX Meltdown
Fish Oil
Glucosamine
L-Carnitine
Creatine
Glutamine
X-Tend 

Biceps / Triceps: 

For some reason I felt pretty damn pumped today.  Just one of those days where you feel good in the gym.  It’s like golfing; even though you’re shitty, all it takes is one good (or lucky) shot to keep you coming back for more.  Also, I’ve been using the lotion with the stuff that tans you a little bit, and it makes a difference in the gym.  I look a lot better with a bit of a tan. Who doesn’t right?  Mentally, it does wonders and seems to make you look leaner….haha….I’m getting more!

Barbell Curls: 95×12, 115×8, 95×10
Skull Crushers: 75×15, 95×10, 95×14

Alt. Dumbell Curls: 50×7, 40×10, 35×12
Overhead Extensions: 80×10, 80×10, 80×12

Seated Hammer Curls: 35×12, 35×12, 35×12
Pressdowns: 130×12, 70×10(single pulley), 130×15

Curl Machine: 95×15, 110×12, 110×12
Dip Machine: 130×10, 170×15, 170×14

Cardio:

30 min. Stationary bike (HIIT) HR=160

30 min. Treadmill  HR=135  

Diet:

After not hitting my numbers yesterday, I meticulously hit them today.

Calories: 2,181
Fat: 59
Protein: 250
Carbs: 162

Supplements:
Multivitamin
Glucosamine
Fish Oil Caps
Adipo-X fat burners
Glutamine
Creatine
X-Tend

Calves and Posing today.  30 minutes of posing practice and took pics.

 Standing Raises: 270×15, 270×15, 360×12, 360×12, 360×10-(drop to) 270×10

 Step Raises: (Superset after every standing raise) BWx20, BWx20, BWx20, BWx50

Diet: (way low today)

Calories:1,635
Fat: 45
Protein: 196
Carbs: 113

Supplements: 
Multivitamin
Glucosamine
Fish Oil
Creatine
Glutamine
X-Tend
L-Carnitine

Today was a cardio day and it was so nice outside………….so I decided to run a little.  Well, a little turned into a full blown run to eagle creek park and back.  I mapquested it at 3.1 miles each way.  6.2 miles total. 

I’d be lying if I said it was easy, but it wasn’t too hard for me.  And of course, the competitive nature in me had to time the run.  How else was I to guage my progress.  It came out to 47:30. I actually ran the way back faster than the way there.  My 3.1 split time was about 24 minutes exact, so I was trying to beat 48 minutes.  That put me at 7:39 per mile.  Not too bad for the first run.  And I didn’t even have to walk….ahhhhh.  Man i remember why i loved running, it’s a bit masochistic, but it feels like a major accomplishment each time you push yourself harder that you think you could and succeed.  Hmmm….that must be why I love bodybuilding.  What other type of person would put themselves through hours upon hours of pain to make small (almost invisible) improvements? Yet over a long period of time these microscopic improvements build up to make a world of difference………………yep, bodybuilders are a rare breed.  But I’m sure glad to be one of them.

Back

Pullups:  BWx12, BWx12, BWx12

Rack Chins: BWx12, BWx12, BWx12

C.G. Cable Rows: 165×15, 165×12, 165×15, 165×15

Machine Pulldowns: 80×15, 80×15, 60×15, 60×15

Barbell Shrug: 225×12, 225×15, 225×12

Shrug Machine: 315×12, 315×10, 315×10

Cardio: Stationary bike: 20min (8 HIIT intervals) HR=150
Treadmill: 20 min at HR=135

Diet: Cals: 2,246, Fat: 68, Protein: 276, Carb: 130

Supps:
Multivitamin
Glucosamine
Fish Oil
Jetfuel (3 cap)
X-Tend (3scoop)
Creatine (5g pre./5g.post)
Glutamine (5pre/5g.post)

Water= 2 gallons

As the title says, today was a refeed day.  I think i needed it too.  Maybe it’s just as much mental as physical, but anyways…

Chest

Inclince Dumbell Press: 70×10, 80×10, 90×10, 80×10

Incline Flyes: 60×10, 60×12, 50×10, 50×10

Flat Bench: 185×10, 185×10, 135×12 (short rest periods). These were pretty hard.  The first few feel fine, then the muscle just gives out.  I had to conjure up some energy to get the last reps of each….haha…and the last set was only 135 lbs. 

Arnold Presses: 50×10, 50×10, 40×10 (focused on form)

Side Laterals: 25×12, 25×12, 25×10, 20×12

Rear Delt Cable Flyes: 20×12, 20×12, 15×12, 15×12

Cardio: 30 min High Intensity treadmill (2 min walk @3.3, 3 min run @8.0, repeat) HR=150-170

Refeed Diet:
Calories: 2,827
Fat: 53
Protein: 229
Carbs: 371

SUPP’s

Multivitamin
Glucosamine
Fish Oil (3cap)
X12 (GNC fat burner)
NaNOx9 (3cap)
L-Carnitine (2g)

Today was 2 hrs of low intensity cardio followed by calves and abs. 

Treadmill: 60 minutes at HR=140 (a little higher than i needed)

StairStepper: 60 minutes at HR=130

Calves: Seated Calf Raises: 90×20, 140×12, 120×12, 140×11

Horizonal Calf Raise Machine: 230×25, 230×25

ABS: Hanging leg raises: BWx20, BWx20, BWx15

Ab crunch machine: 30×15, 30×15, 30×15

I wanted to do 4 sets on the ab crunch machine but I was absolutely drained and fried!  I could barely walk out of the gym.  Good day overall, but I didn’t get enough calories.  I didn’t realize i didn’t eat for a few hours when i went with Lyndi to her niece’s soccer game.  Next time i’ll bring a low carb protein bar. 

Diet: Cal: 1,675, Fat: 51, Protein: 184, Carbs: 137