10/29/07


SAFETY SQUATS
10x1@60 (BAR WEIGHT)
8x1@150
6x1@240
5x1@330
5x1@420
5x1@490


LEG PRESS
8X1@400
8X1@600
8X1@690


PULL THRU'S
10X3@GREEN BANDS


CALVE PRESS
15X3@229

10/30/07


BENCH
10X1@BAR
10X1@135
6X1@225
4X1@315
4X1@345
4X1@365


ISO INCLINE
8X1@180
8X1@270
8X1@360


DIPS
10X3@BW


CRUNCHES
25X3

11/1/07


THIS WORKOUT I DIDNT DO VERY MUCH BUT THE REASON IS, IS THAT I WANTED TO TAKE IT EASY THE FIRST TIME BACK IN ABOUT 3 WEEKS FOR BACK. LAST FEW WEEKS HAVENT BEEN ABLE TO DO SO BECAUSE OF WORK AND TAKING CARE OF THE KIDS WHICH IS MORE IMPORTANT. ANYWAY HERE IS WHAT WENT DOWN.


LAT PULLDOWNS
10X1@100
10X1@150


RACK PULLS (JUST BELOW KNEE CAPS)
3X1@225
3X1@315
3X1@405
3X1@495
3X1@545


SEATED ROWS
8X1@150
8X1@210
8X1@225


LIKE I SAID SHORT. TO EXPLAIN HOW I LAYED IT OUT AND WHAT THE REST MY WORKOUTS WILL SAY.

FOR EXAMPLE
SEATED ROWS
8X1@150

THAT IS 8 REPS FOR 1 SET AT 150 LBS. THIS IS JUST FOR THOUGHS PEOPLE WHO ARE WONDERING THATS ALL. UNTIL NEXT TIME.

Looks strong though. I agree that family & work always come first.

What will your program layout look like?
I just tried to access your website but it seems it moved or is down. Do you have a new link?

Great lifting Ryan !!

Christian Burger, my site will be up and running next week maybe this weekend.

11/7/09


TREAD MILL 5 MINUTES JUST TO GET THE BLOOD GOING


SAFETY BAR SQUAT
BAR (60LBS)X10
10X1@150
8X1@240
6X1@330
4X1@420
4X1@510
4X1@600


LEG PRESS
8X1@400
8X1@600
8X1@800


LEG EXTENSION
8X1@130
8X1@150


PULL THRUS
10X2@BLACK BANDS


STANDING CALVE RAISES
10X3@225


NOVEMBER 19 IS THE DAY I START TRAINING FOR MY NEXT MEET AND I CANT WAIT.

11/8/07


BENCH
10X1@BAR
8X1@135
6X1@225
4X1@345
4X1@365
4X1@405 ON 3 BOARD
20X1@225


ISO INCLINE
8X1@270
7X1@360
10X1@180


DIPS
10X3@BODYWEIGHT


ABS
 - CRUNCHES  25X1
 - LEG LIFTS 25X1

11/9/07

LAT PULLDOWNS
10X1@100
10X1@150


RACK PULLS (JUST BELOW kNEE CAPS)
2X1@315
2X1@405
2X1@495
1X1@585
1X1@635 (WITH STRAPS)


ISO SEATED ROWS
10X1@180
10X1@195
10X1@210


STRAIGHT ARM PULL DOWNS
10X1@100
10X1@110
10X1@120

11/10/07


UPRIGHT ROWS
10X1@BAR WEIGHT
8X1@75
8X1@95
8X1@115


DB SIDE LATERALS
8X1@20
8X1@25
8X1@30


ISO REAR DELT MACHINE
8X1@70
8X1@80
8X1@90


ZOTTMAN CURLS
8X1@25
8X1@30
8X1@35


SCOTT BENCH CURLS
10X1@20
10X1@25
10X1@30

11/13/07


SQUAT
10X1@BAR
8X1@135
3X1@225
3X1@315
3X1@405


SAFETY SQUAT
3X1@510
3X1@600
3X1@650


LEG EXTENSIONS
8X1@120
8X1@130
8X1@140


ABDUCTORS
 - LATERAL  10X2@105
 - MEDIAL    10X2@105


PULL THRU'S
10X3@GREEN BANDS


STANDING CALVE RAISES (BODYWEIGHT)
20X3@BW

11/14/07


BENCH
20X1@BAR
10X1@135
5X1@225
3X1@325
3X1@365
3X1@385
2X1@405
THIS WAS A GOOD DAY FOR ME BECAUSE TWO MONTHS AGO MY BENCH MAX WAS 385. TODAY I DID IT FOR 3 REPS AND EVEN DID 405 FOR 2. FELT REAL GOOD.


ISO INCLINE PRESS
10X1@90
6X1@180
6X1@270
6X1@320
6X1@360


DIPS
25X3@BW

Looking great Ryan! As usual, it's an honor to have you keep a journal here, really interesting to follow your training. Speaking of which, did you make the switch to the Metal Viking shirt already? If so, how's that working for you?

Best of luck in your meet prep, hopefully you will hit the platform strong and healthy. 

thanx kris

WELL TODAY WAS MY FIRST DAY TRAINING FOR MY MEET COMING UP IN FEBURARY. IT WAS TOUGH BUT WORTH IT. ORIGINALLY I WAS GOING TO DO FULL SQUATS AT FIRST BUT DECIDED TO CHANGE IT TO HLAF SQUATS FOR THE FIRST 4 WEEKS THEN GO TO FULL. ANYWAY HERE IS WHAT HAPPENED ON MY FIRST DAY OF HELL FOR 13 WEEKS.


11/19/07


HALF SQUAT
5X1@BW
5X1@100
5X1@195
5X1@285
5X1@375
3X1@445
3X1@495


PAUSE SQUATS
3X2@250 (ASS ALL THE WAY DOWN 3 SEC HOLD)


LEG PRESS
10X1@600
10X1@800


SLDL'S
8X3@325


PULL THRU'S
10X2@GREEN BANDS


SEATED CALVES
15X3@211