Ryan1981’s BodyBlog

Chest: (supersetting chest and biceps)

Flat Dumbell: 65×10, 80×12, 90×12, 80×12

Machine Preacher curls: 45×12, 70×12, 70×12, 70×12

Inc. Smith Machine Presses: 135×12, 185×10, 185×9, 135×12

Stand. Barbell Curls: 70×12, 60×12, 60×12, 60×12

Dumbell Flyes: 45×10, 45×12, 45×12, 40×12

Dumbell Hammer Curls: 35×10, 30×10, 30×10, 25×12

Cardio: 30 min Stationary Bike (10 HIIT intervals)

Diet :
Calories 2,848
Fat: 37
Protein: 244
Carbs: 383

Refed today.  Felt pretty good.

Today i woke up at 4:45am and went for a run (since I had tee times at Coffin Golf Course at 7am).  It was pretty much pitch black, but I found it pretty cool to run right down the middle of the road (I usually run in a grass path along W38th street where is wraps around to become Dandy Trail) because there were no cars.  I ran about 2.4 miles in 14′51"38.  I was definately truckin’.  I like to mix it up a bit and add in some runs like this.

Walked 18 holes of golf about an hour later.  Took the day off from the gym.

Also, took three BF% readings:  4.3, 3.3, and 3.6.  Average: 3.73%

Diet:
Calories: 1,939
Fat: 43
protein: 300
Carbs: 112

Bi’s/Tri’s
Alternating Dumbell Curls: 35×10, 40×10, 45×10, 45×10

Skull Crushers: 55×12, 75×12, 75×10

Cable Curls: 110×12, 110×12, 110×12, 110×12

Pressdowns V-bar: 120×15, 120×15, 120×15, 120×13 (superset with the cable curls)

Preacher Curls: 70×12, 70×10, 70×9

Small Medicine Ball Pushups: BWx15, 15, 15 (superset with preacher curls)

Cardio: 5:00am (Southport Cardinal)

Elliptical Trainer: 60 min. HR=145

Diet:
Calories: 2,173
Fat: 45
Protein: 289
Carbs: 142

Shoulders
Barbell Raises: 70×15, 90×12, 110×10, 90×12

Arnold Presses: 45×8, 45×8, 45×10, 45×10

Side Laterals: 25×12, 25×11, 25×10, 25×10 (superset with Arnold Presses)

Upright Rows: 80×12, 80×12, 80×12

Rear Flyes:  100×15, 100×15, 100×15 (Superset with Upright Rows)

Machine Presses:  80×10, 60×10, 50×15

Cardio:
(HIIT) Stationary Bike: 5min warmup and cooldown with 8 15 second 100% intervals. HR=155

Diet:
Calories: 2,164
Fat: 51
Protein: 262
Carbs: 140

Supplements:
Multi
Fish oil
Glucosamine
NaNox9
Creatine
X-Tend

Today I was damn focused on the show.  I was in the gym at 5am for an hour of cardio, hit my diet right on target, went to the gym after work, had a good back day, did 30 min of stairstepper after back, 30 min posing practice after I got home, took some progress pics, and posted them on here right before I slammed my casein shake and headed off to bed.  This was a productive day!

Back (volume)

Deadlifts: 135×12, 225×15, 225×15, 225×15

Pulldowns: 135×15, 150×13 (CG), 135×13, 115×13

Seated Rows: 180×12, 180×12,(3min. rest),180×15, 150×15

Hyperextensions: BWx15, 8×15, 8×15, 0×15

ABS
Torso Rotations: 70×15, 70×15, 90×15

MTS Ab Crunch: 60×15, 60×15, 60×15, 60×15, 60×15 (on each set of these I would put an emphasis on a different angle. Middle vs. sides, etc.)

Cardio:
(5:00am) (Southport Rd. Cardinal Fitness)
Treadmill: 60 min, 4.0speed @ 11% incline.  HR=150

(6:00pm) (38th St. Cardinal Fitness)
Stair Stepper: 30 min, HR=155-160.  I had sweat dripping off of me like crazy. Good thing the stepper is in the corner or I would’ve scared some people, and I don’t consider myself a guy that sweats a whole lot.  I don’t know why, but when I’m lean I sweat like a pig???? Crazy stuff.

(7:00): 30 minutes posing

Diet
Calories: 2,023
Fat: 48.5
Protein: 251
Carbs: 108

I skipped on morning cardio. I had HIIT bike planned, but I talked myself out of it.  See my post in my forum for more details.  All I can say is that I’m using this guilty feeling to ensure it never happens again.  No excuses!  Thus, turning a negative into a positive.  I will make it up……..and then some.

Leg Press: 4plates each sidex12, 5×12, 6×10, 6×10, 4×18?? (very slow set to failure)
superset with:
SLDL’s: 135×12, 135×12, 225×12, 315×10, 225×10

Leg Extensions: 115×10, 160×10, 145×15
Superset with:
Leg Curls: 90×12, 140×10, 110×10-80×5

Cardio: HIIT: 5min wup and cool down. 10 intervals.  HR=165

Posing practice: 30 minutes.  Took 2 videos (one with 30 sec. poses, one with 20sec. poses)

Diet:
Calories: 2,208
Fat: 45.5
Protein: 277
Carbs: 131

Calf Raises: 75×18, 155×10, 235×10, 175×10
Seated Raises:90×10, 115×10

(no partner today)
Bench Press: 135×12, 185×8, 225×7, 225×6
Incline Bench: 135×10, 185×6, 185×5, 135×8
Incline Flyes: 45×12, 50×12, 50×10, 45×10
Side Laterals: 20×20
Flye Machine: 145×15, 175×10, 145×15

Cardio: Treadmill, 60min. 3.8 speed @ 12% incline. HR145-150

Diet:
Calories: 2,961
Fat: 56
Protein: 236
Carbs: 403

Supps:
Multivitamin
Fish Oil
L-Carnitine
Glucosamine
Creatine
NaNOx9

When I woke up and looked out the window at my parents place about 6:00am, I saw it was raining horizontally.  The wind gusts were shaking the trees.

Lyndi was going to pick me up to head back to indy about 11:00 or so, and I thought to myself, "by the time we drive back, I’m not going to be pumped to head to the gym and do cardio.  So why don’t i tough it out and just run aroung the block (our block is about 3.2 miles or so)."  Then I looked at the thermometer and it said 51 degrees. 

I’ve done plenty of cross country runs in weather just like this in the past so I figured what the hell.  I like a challenge. 

I started out in just an underarmour second skin shirt and running shorts.  I made it about 1/2 mile and i had to come back in. The rain and wind were just too damn cold, and I couldn’t even see when I was running east. Plus the rain was stinging my face.  So I came back in the house, recollected myself, put on my nike running dri-therm-fit long sleeve running top and put on some sunglasses so i could keep the rain out of my eyes (even though it was pretty dark outside).  Long story short, I trucked it and finished in exactly 20′00"68.  I was trying to land in the 19:00 range, but considering the conditions, I was happy with that.  

And, I almost puked in the driveway when I crossed the line and stopped my stopwatch.  I really pushed the last 1/4 mile to break the 20 mark.  This was a huge mental pick-me-up.  Man I felt good after doing that.  I could barely see out of my sunglasses and the few cars that saw me and probably said "Damn, that’s on dedicated sonofa—–." 

Diet:
Calories: 2,040
Fat: 73
Protein: 250
Carbs: 77

Today I was home helping out my dad plant soybeans.  We started at 6am.  I, of course, packed my lunch and still ate what I should.  The only thing was I only had time for about 10 minutes of cardio.  And that was running on the road waiting for the planter to catch up to me in the field cultivator.  Here’s my rundown

No training today.  Up north helping out on the farm.

Diet:
Calories: 2,132
Fat: 67
Protein: 246
Carbs: 89

Supplements:
Multivitamin
Fish Oil
L-Carnitine
Glucosamine