Ryan Rigdon
Judge
 United States  308 posts
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« Reply #195 on: May 20, 2011, 09:09:56 pm » |
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5/20/11
dynamic effort bench
bench (with mini's behind back)
15x1@bar-weight
10x1@135
5x1@225
3x8@285
rack lockouts
5x1@335
5x1@385
5x1@425
seated machine shoulder press
10x3@140
pull ups
30 reps total ( 8 sets to complete)
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #196 on: May 27, 2011, 03:55:04 pm » |
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5/23/11
leg press
10x1@200
10x1@400
10x1@600
10x1@800
10x1@850
leg extension
10x3@120
leg curl
10x3@110
standing calve raise
20x3@body-weight
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #197 on: May 27, 2011, 04:03:07 pm » |
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5/24/11
slow day today
bench
10x1@bar-weight
10x1@135
5x1@225
5x2@315
5x1@365
8x1@315
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #198 on: May 27, 2011, 04:05:14 pm » |
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5/26/11
lat pulls to front
10x3@150
deads
5x1@135
3x1@225
2x2@225
2x1@405
pull thru's
10x3@120
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #199 on: May 27, 2011, 04:13:44 pm » |
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5/27/11
bb uprights
10x1@bar-weight
10x1@115
8x2@135
db side laterals
10x1@30
8x2@40
bb shrugs
20x2@210
machine curls
15x3@100
zottman curls
10x1@35
10x1@40
machine tri extension
10x3@130
pushdowns
20x2@90
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #200 on: May 31, 2011, 03:16:07 pm » |
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5/31/11
half squats
5x2@bar-weight
5x1@135
5x1@225
5x1@315
5x1@405
5x1@495
kb squat swings
10x1@8k
10x1@20lb
10x1@35lb
leg ext
10x3@120
leg curl
10x3@110
crunches 30x1
standing twists 30x1
crescent kicks 15x1@each leg
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #201 on: June 03, 2011, 03:09:51 pm » |
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6/1/11
bench
10x1@bar-weight
10x1@135
5x1@225
5x1@315
5x1@345
5x2@365
iso incline press
8x3@360
cables x-overs
10x3@80
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #202 on: June 03, 2011, 03:14:44 pm » |
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6/3/11
lat pulldown front
10x3@150
dead (alt. between conv. and sumo)
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
low pulley rows
8x3@200
pull thru's
10x2@120
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #203 on: June 06, 2011, 02:44:12 pm » |
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6/6/11
leg press
10x1@200
10x1@400
10x1@600
10x2@800
db deads between legs
10x3@85
short and sweet nothing fancy. have the first day of classes today. yeah baby
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #204 on: June 08, 2011, 05:16:02 pm » |
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6/8/11
bench
15x1@bar-weight
10x1@135
5x1@225
5x2@315
5x1@365
3x1@405
10x1@315
15x1@225
pec deck
10x3@120
dips
12x3@body-weight
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #205 on: June 22, 2011, 02:02:05 am » |
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6/21/11
LEG PRESS
10X1@200
10X1@400
10X1@600
10X1@800
LEG EXTENSIONS
10X3@130
LEG CURLS
10X3@95
STANDING CALVE PRESS
20X3@BODY-WEIGHT
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #206 on: June 23, 2011, 12:27:23 pm » |
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6/22/11
bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
2x1@405
iso incline bench
10x3@270
cables x-overs
20x3@80
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #207 on: June 27, 2011, 04:46:31 pm » |
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6/27/11
SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
5X3@405
LEG EXTENSIONS
10X3@130
THATS IT. SHORT AND SWEET.
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #208 on: June 29, 2011, 07:14:22 pm » |
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6/29/11
BENCH
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X2@315
2X1@405
10X1@315
10X1@225
DB INCLINE
10X1@80
10X2@90
DIPS
10X3@BODY-WEIGHT
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Ryan Rigdon
Judge
United States 308 posts
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« Reply #209 on: July 01, 2011, 05:02:01 pm » |
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7/1/11
LAT PULLDOWN FRONT W/ FAT BAR
10X1@150
10X1@200
10X1@240
ISO SEATED ROWS
10X1@180
10X1@210
10X1@240
PULL THRU'S
10X3@110
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