Ryan1981’s BodyBlog

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

Had to work out at 5am this morning since I’m leaving for home tonight to help plant beans for my dad.  Had the whole gym to myself for about 20 minutes.  That was great.

Decent day overall. I find myself doing sets rather quickly during contest mode.  I’ve got to mentally tell myself to slow down and relax a little.

Bis/Tris (no cardio today)

Seated Alt. Dumb. Curls: 35×10, 40×10, 40×10

Stand. Bar. Curls: 95×10, 70×15, 70×12

One arm Preachers: 25×12, 25×12

Skull Crushers: 95×12, 95×15, 95×12, 95×10

Pressdowns: 60×15, 60×15, 60×15

OH Rope Exts: 50×17

Preacher Machine: 55×10, 55×10

Dip Machine: 180×15, 110×15

Cardio: None today.

Diet:

Calories: 2,173
Fat: 50
Protein: 293
Carbs: 80

Supps:
Multivitamin
Glucosamine
Fish Oil
X-Tend

Cardio: 60 min. 3.7 speed @11% incline. HR=130-140

Abs:
Ab Crunch: 90×20, 90×15, 90×15
MTS-Ab Crunch: 50×15, 70×20, 70×20
Torso Rotations: 70×20, 70×20, 70×20

Abs felt awesome today.  Torso rotations are sweet on that machine. Will incorporate almost every ab day.

Cardio:
Calories: 2,112
Fat: 52
Protein:270
Carbs: 79

Supplements same today.

Shoulder Machine Press: 50×15, 65×12, 80×10 Shoulder barbell Press: 100×12, 135×8, 135×7, 115×8, 115×9 Upright Rows: 80×12, 80×10, 80×10, 80×9 Cable Side Laterals: 20×10, 20×10, 20×8, 15×12 Rear Delt Flyes (Pec Deck): 130×10, 130×10, 145×10, 100×15 Kind of hard to get a pump today.  But didn’t just "go through the motions" Cardio: 5:00am: 45 min, Treadmill, 3.6pace @ 11% incline. HR=135 7:30pm: 30 min, Treadmill, 4.0pace @ 11% incline. HR=140 Diet: Calories: 2,296 Fat: 57 Protein: 316 Carbs: 97 Supps the same, but I tried some Waxy Maize Starch from Nutrex (mass xxplosion).  I’ll have to say I liked it.  30 carbs during workout and it passed through the gut quickly!!  Might be getting some in a few weeks.    

Back:

Pullups: BWx12, BWx10

Pulldowns: 135×10, 150×12, 120×12 (slow reps)

B.Over Dumb. Rows: 70×12, 90×10, 90×10, 100×9

Seat’d Cable Rows: 210×10, 210×10, 180×10

Pulldown Cable Rows: 105×10, 105×10, 90×10

Cardio: Treadmill 60min, 12% incline, 3.7speed, HR=140

Diet:
Calories: 2,162
Fat: 51
Protein: 311.5
Carbs: 103.5

Supplements:
Multivitamin
Glucosamine
Fish Oil
L-Carnitine
X-Tend (4 scoop during)
Creatine

Chest / Calves

Standing Calf Raises: 95×12, 175×12, 215×8, 235×7

Flat Bench Press: 135×12, 185×12, 225×8, 225×7, 225×5

Incline Dumbell: 80×8, 80×7, 70×9, 70×7

Ball Balance Flyes: 40×12, 40×12, 40×12, 40×12

Cable Flyes: 70×12, 60×12, 50×15, 50×12

Ab Crunch Machine: ?x 12, ?x12

Overhead Ab Crunch Machine: 30×15, 30×15

HIIT: 5 min w/up, 10 15sec 100%/ 45sec 50% intervals, 5 min cool down.

Diet:
Calories: 2,987
Fat: 50.5
Protein: 238
Carbs: 410

Supps:
Multivitamin
Glucosamine
Fish Oil
L-Carnitine
NaNOx9

A little tough to get a good pump today. But still decent overall.

Today I woke up and my sore/stiff neck was a bit better.  At least I could turn my head to take a drink out of my bathroom sink this morning.  Yesterday morning it was impossible.  Later on in the day, it seemed to loosen up nicely (but still was nowhere near 100%). I prepped all of my meals, packed my clothes, and headed off to my girlfriend Lyndi’s place.  I thought to myself.  "Well….At least I’ll go to the gym and try a little cardio."  Fast forward 20 min or so and I seem to feel much better once my foot passed through the doorway of the Southport Cardinal Fitness.  "Hmmm"….I thought to myself, "I see that hack squat machine is open.  Maybe, I’ll just try one set.  Just one."  "Wow, that felt pretty damn good" I thought to myself.  5 exercises later I was lying face down on a leg curl machine with 140lbs. on it; sweating, out of breath, and pumped as hell. It turned out to be a damn good leg day.  I’m not one to advocate training with an injury, but this will teach me to at least give it a shot once in a while, and you might just miss out on a golden opportunity.  "You might strike gold" as Layne Norton might say. See workout below.

Hack Squats: 90×15, 90×12, 180×12, 270×12, 270×12

SLDL’s: 135×12, 225×12, 315×10, 225×10, 185×12 (last 3 were done as a single drop set………and it was killer)

Leg Press: 5plates each sidex13, 6plt.x12, 6plt.x10, 6plt.x12

Leg Curls: 110×15, 140×8, 125×8, 94×4

Leg Extensions: 115×15, 130×10, 130×10

Diet:
Calories: 2,341
Fat:59
Protein: 332
Carbs: 122

Cardio:
Treadmill : 60min, 11.5% incline, 3.6 pace, 140 = HR

Supplements:
Multivitamin
Glucosamine
Fish Oil
L-Carnitine
X-tend

Today was an off day because of my neck injury.  I looked like a stiff.  But I did what i could….stick to the diet!!!

Calories: 1,931
Fat: 58
Protein: 231
Carbs: 107

Also, I managed to do about 20 minutes of posing.  Oh yeah, and I mowed my lawn, which is a bit of cardio.

Can’t wait for this damn neck to heal up!  There’s no time for injury 4 weeks out!

BI’s / Tri’s

Buddy Curls: 70 (1-7 reps)

Barbell Curls: 90×8, 100×10, 110×8, 70×8

Skull Crushers: 75×10, 95×12, 105×15, 105×12

Dumbell Curls: 40×12, 40×10, 40×12

OH Rope Ext’s: 60×15, 70×12, 70×12 (little rest)

Bicep Curl Machine: 125×12, 110×10, 110×12 (little rest)

Dip Machine: 130×15, 130×15 (little rest)

Diet:
Calories: 2,216
Fat: 65
Protein: 314
Carbs: 90

During the second set of Dumbell Curls I felt a bit of a tweak in my neck.  It started hurting more after I got home.  When I woke up in the middle of the night it was horrible.  It ended up taking a week to fully heal.  I think it was a slightly pinched nerve.  This was disappointing at first because I knew I wasn’t going to be able to do legs on Saturday. And the thing is that my form was perfect too.  I was only using 40’s to sets of 10, which usually isn’t much of a problem.  Hopefully this doesn’t resurface any time soon.  Especially in the next 4 weeks!!!

Cardio: 5am-5:45am.  45min treadmill, 3.7speed @11%incline.  HR = 140.   (I love watching sportscenter while I do cardio!) It’s like I’m killing two birds with one stone.