Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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« on: October 30, 2007, 06:49:14 am » |
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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
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« Last Edit: May 16, 2008, 03:30:05 am by RIGDON »
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #1 on: November 01, 2007, 07:13:14 pm » |
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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
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #2 on: November 01, 2007, 07:43:48 pm » |
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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.
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Christian Burger Staff [Moderator, German Translator]
![Austria](http://virtualmeet.net/Themes/default/images/flags/at.png) Austria ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 598 posts
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« Reply #3 on: November 02, 2007, 02:05:26 pm » |
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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?
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Matt Reed Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 251 posts
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« Reply #4 on: November 02, 2007, 03:06:05 pm » |
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Great lifting Ryan !!
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #5 on: November 02, 2007, 08:17:44 pm » |
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Christian Burger, my site will be up and running next week maybe this weekend.
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #6 on: November 07, 2007, 10:50:21 pm » |
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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.
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #7 on: November 08, 2007, 09:11:58 pm » |
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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
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #8 on: November 11, 2007, 10:08:12 pm » |
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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
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #9 on: November 15, 2007, 03:14:05 am » |
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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
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #10 on: November 15, 2007, 04:40:03 pm » |
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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
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #11 on: November 15, 2007, 04:54:40 pm » |
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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
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Kristoffer Lindqvist Staff [Project Manager, Developer, Moderator, Swedish Translator] | ![](http://virtualmeet.net/index.php?PHPSESSID=9453075f732482285a7b97d4bcf59ae6&action=dlattach;attach=5;type=avatar) |
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« Reply #12 on: November 18, 2007, 10:44:29 pm » |
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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. ![Cheesy](http://virtualmeet.net/Smileys/default/cheesy.gif)
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #13 on: November 20, 2007, 02:57:44 am » |
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thanx kris
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Ryan Rigdon Judge
![United States](http://virtualmeet.net/Themes/default/images/flags/us.png) United States ![Male](http://virtualmeet.net/Themes/virtualmeet/images/Male.gif) 308 posts
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![](http://virtualmeet.net/Themes/virtualmeet/images/post/xx.gif) |
« Reply #14 on: November 20, 2007, 03:06:53 am » |
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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
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