Ryhatz8’s BodyBlog

April 8th starts my clean bulking period.  Can’t wait to add some serious size by adding back in the carbs and moving some serious metal.  Heavy Heavy Heavy on the weight and pack on the pounds.  Goal = 225 by next february.  Then cut to 198 for Competition at light heavy weight for 2009.  Wish me luck.  Feed The Machine!

My recent problem areas were legs, but i started doing squats (go figure) and they started growing like nuts so im not worried about them anymore. HOWEVER, now the weakness lies in my upper pecs, and the wide part of my lats.  Those 2 areas need to be delt with big time, the lats i have growing and i know what im doing there, just takes time.  Upper chest gotta keep pluggin away with the heavy dumbells on the incline.  It will come. Stay tuned.

I go to work all the time and tell people, "man today i had the best back day of my life…"  what is their response?  "dude, you say that every time…"

Well,  here is why i say that.  Because my goal and anyones goal going into the gym, should be to do a better workout on whatever muscle group your working then the last time you worked it out.  EVERY WORKOUT YOU DO, YOU NEED TO TRY TO DO BETTER THEN YOUR LAST.  I cannot stress that enough, whether its 2.5 lbs more on each side, or an extra rep, or 1 more past failure.  You need to keep improving.  Just thought id get that off my chest,

Ryan

i got together with a trainer and decided im border line over training, to much stress on the muscles from my volume of exercises i cover in my routines.  we went through and changed my week to 2 rest days instead of 1, 1 workout a day now and only a limit amount of reps and sets per body part.  time to drop the volume, up the weight and intensity yet lower the overall time im in the gym.   u grow at home rebuilding not in the gym when ur beating urself up.

been working with an awesome trainer doing what is called isometric exercises.  holding arms or body parts in certain ways and squeezing contracting flexing whatever for extended periods of time.  getting me ready for the posing intensity and adding shape , muscle control and muscle endurance with stamina.  30 mins of this and it feels like a 2 hour workout, insane pumps, incredible workouts.

Were now getting closer to my first now.  6 weeks out.  the intensity has bumped up in my week and im adding in cardio 3 times a week to the regiment.  Intensity is going through the roof and ill need some help.  Im going to supplement glutamine in order to recover faster and ill be hitting the gym twice a day from here on out tell competition day.  Time to get psycho and dedicated.  get ripped

i really need to work on my upper lats and flaring them out so ive added a lot more pull ups and chin variations to my back/shoulder days.  i also need to start pounding on my triceps more and really getting them together.  and of course, always can have a bigger chest, i really want to shape it more and mass it up a lot.  probably should work the abs and blast the legs as well.  WOW, after writing this shit down i got more to do then i thought lol.

PART 2. my second back routine for my week. incorporates more shoulders and traps.

Pull ups:
wide grip      2 x failure
medium grip 2 x failure
neutral grip  2 x failure
reverse grip 2 x failure

Dumbell overhead press - 4 x 8-12 standard grip
Dumbell overhead press - 4 x 8-12 neutral grip

Super Set x3 ( Failure )
Arnold Dumbell Press
Reverse Incline Dumbell shrugs

Super Set x 3 ( 8-12 reps)
Seated Bent over laterals
Dumbell Shrugs

Super Set x 3 ( 8-12 reps)
Standing Bent over laterals
Upright Rows

Super Set x 2 ( 8-12 reps)
Front low pulley cable raise
Side cable pulley cable raise

Super Set x 2 ( 8-12 reps )
Low Pulley reverse cross over fly
High Pulley reverse cross over pull down

Super Set x 1 ( Failure )
High Pulley standing shoulder pull down close grip
Low Pulley close grip row

Super Set x 1 ( Failure )
High Pulley standing shoulder pull down wide grip
Low Pulley reverse close grip row

Enough people have asked and i got tired of having to find it on the forum and link them.  so ill just put my back routine here for everyone.
I workout my back twice a week… this workout is the first day ( PART 1 )  the second day later in the week i add shoulders and traps into the routine see ( PART 2 )
Pull ups:

wide grip       3 x failure
medium grip  3 x failure
neutral grip   3 x failure
reverse grip  3 x failure

Lat Pull downs -                     2 x 8-12 widest grip possible
Lat Pull downs -                     2 x 8-12 narrowest grip possible
Lat Pull downs reverse grip -   2 x 8-12 shoulder width grip
Lat Pull downs reverse grip -   2 x 8-12 close grip
Lat Pull downs-                     2 x 8-12 w/ 2 d handles

Seated Rows - 3 x 8-12 widest grip possible with lat bar
Seated Rows - 3 x 8-12 closest grip possible with lat bar
Seated Rows - 3 x 8-12 straight bar reverse grip
Seated Rows - 3 x 8-12 normal handle

Super Set x 2:
Dual Axis Lat pull down machine: alt close grip to wide grip 8-12 reps each

Super Set x 2:
Dual Axis Row machine: alt close grip to wide grip 8-12 reps each

T bar rows: 3 x 8-12 straight grip
T bar rows: 3 x 8-12 angled grip

Barbell Row - 3 x 8-12 close grip
Barbell Row - 3 x 8-12 normal grip
Barbell Row - 3 x 8-12 wide grip
Barbell Row - 3 x 8-12 reverse close grip
Barbell Row - 3 x 8-12 reverse shoulder width grip