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MY LOG
(Read 326298 times)
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #225 on: October 26, 2011, 12:08:50 am »
I have been sick twice over the past two months and just recently started getting my strength back. today was my first day that actually made me feel good. here is what happened.

10/24/11


leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000


leg extensions
10x3@120


lying leg curls
10x3@110


standing calf press
25x3@body-weight
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #226 on: October 26, 2011, 12:31:34 am »
10/25/11


bench
20x1@bar-weight
10x1@135
10x1@225
8x2@315
10x1@225 w/ mini bands


incline press
8x1@225
8x1@235
8x1@245


cable cross-over
10x2@70
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #227 on: December 19, 2011, 08:57:56 pm »
12/19/11


Max Effort Squat


Low Box Squat
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495


GHR'S 5x5@65 LB KETTLE BELL


Rack Pulls
20x1@135
20x1@225
20x1@315


DBSL'S
8x1@85
8x1@100
8x1@115


Pull Down Abs
15x5@120
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #228 on: December 20, 2011, 05:54:22 pm »
12/20/11


Max Effort Bench


Floor Press
5x1@135
3x1@225
3x1@315
3x1@385
1x1@415


JM Press
3x1@115
3x1@135


Incline DB Press
10x1@100
10x1@110


Seated DB Cleans
8x1@30
8x1@35
8x1@40
8x1@45


Straight Lying Leg Raises
15x5@Bodyweight
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #229 on: December 23, 2011, 01:37:17 am »
12/22/11


DYNAMIC EFFORT SQUAT


BOX SQUAT
2X10@330


REVERSE HYPERS
8X5@70


CHEST SUPPORTED ROWS
8X4@135


GLUTE HAM RAISES
6X3@BODY-WEIGHT


PULL DOWN ABS
10X5@120
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #230 on: December 23, 2011, 04:13:48 pm »
12/23/11


DYNAMIC EFFORT BENCH


BENCH (3 DIFFERENT GRIPS/ 45 SECONDS REST BETWEEN SETS)

PINKY GRIP
3X3@300
MIDDLE FINGER GRIP
3X3@300
COMPETITION GRIP
3X4@300


CLOSE GRIP BENCH
3X1@315
3X1@340


ONE ARM DB EXTENSIONS
10X1@35
10X1@45
10X1@55


FRONT PLATE RAISES
10X3@45
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #231 on: December 27, 2011, 09:12:29 pm »
12/27/11


MAX EFFORT SQUAT

GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@385
3x1@415
3x1@435
1x1@475
1x1@500


GHR'S
5x5@BODY-WEIGHT


DB LUNGES
10x4@45


PULL THRU'S
10x3@GREEN-BAND


PULLDOWN ABS
12x5@120
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #232 on: December 29, 2011, 08:19:59 pm »
12/29/11


MAX EFFORT BENCH

BALL PRESS
20x3@18LB BALL


SEATED DB SHOULDER PRESS
10x1@40
10x1@50
10x1@60
10x1@70
10x1@80


SEATED TRICEP EXTENSION
6x5@130


FACE PULLS
10x5@130
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #233 on: December 30, 2011, 07:18:45 pm »
12/30/11


Dynamic Effort Squat

Box Squats
2x10@340 (1 minute rest between sets)
2x1@495
2x1@565
2x1@605 (BARELY)


Reverse Hypers
8x4@70


Front Lat Pull Downs
8x3@200


GHR'S
10x4@BODY-WEIGHT
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #234 on: January 03, 2012, 04:25:02 pm »
1/3/12


MAX EFFORT SQUAT


GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495
1x1@515 (PR!)


GHR'S
5x5@45LB KETTLE BELL


LUNGES
10x4@45LB DB


PULL DOWN ABS
12x5@120
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #235 on: January 06, 2012, 03:40:49 pm »
1/4/12


BENCH

BALL PRESS
20x3@18LB BALL


BB PRESS
10x3@130


FACE PULLS
10x3@120


1/6/12


DYNAMIC EFFORT SQUAT
2x10@390


REVERSE HYPERS
8x4@70


PULL DOWNS TO FRONT
8x3@200


GHR'S
15x4@BODY-WEIGHT
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #236 on: January 19, 2012, 12:48:38 pm »
MY JOURNEY BEGINS TODAY AND IM READY FOR BATTLE. SO HERE IS WHAT WENT DOWN. 4/21/12 CANT COME SOON ENOUGH AND THEN OFF TO NATIONALS.

1/16/12


MAX EFFORT SQUAT

BOX SQUAT
5X1@325
3X1@390
2X1@455
1X1@520
1X1@585
1X1@615
1X1@635


DB STIFF LEGGED DEAD'S
5X1@70
5X1@80
5X1@90


LEG PRESS
8X3@600


DB SHRUGS
10X4@100


AB WORK
30X1@CRUNCHES
30X1@LEG LIFTS
30X1@BICYCLE KICKS
30X1@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #237 on: January 19, 2012, 01:09:45 pm »
1/18/12


MAX EFFORT BENCH

FLOOR PRESS
3X1@315
3X1@335
1X1@390
1X1@405
1X1@420
1X1@435


CLOSE GRIP BENCH
5X1@225
5X1@315
5X1@335


CHEST SUPPORTED ROWS
15X1@90
10X1@115
8X1@140
5X1@155
5X1@170


DB SIDE LATERALS
12X1@25
12X1@30
12X1@35


FACE PULLS
10X1@100
10X1@110
10X1@120


ABS
30X2@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #238 on: January 23, 2012, 02:34:14 am »
1/20/12


DYNAMIC EFFORT SQUAT


SQUAT
5x2@160 W/300LBS. CHAIN


DEADLIFT
4x2@315 @ 50%


GHR'S
12x4@BODY-WEIGHT


ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY


ABS
30x3@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #239 on: January 23, 2012, 02:51:07 am »
1/21/12


DYNAMIC EFFORT BENCH

BENCH
3x8@270 W/MINI'S


TATE PRESS
10x1@30
10x1@40
10x1@50
10x1@60


SEATED MACHINE OVER-HEAD PRESS
10x1@120
10x1@130
10x1@140


FAT MAN CHINS
10x4@BODY-WEIGHT
Logged
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