The meet has been released! Find the discussion here.

12/19/07


SQUAT
WARM UP SETS
5X1@ BAR WEIGHT
5X1@ BAR WEIGHT
5X1@135
5X1@270
3X1@375
WORK SETS
ADDED BRIEFS
3X1@445
2X1@560
ADDED SUIT STRAPS DOWN
2X1@640
1X1@690
1X1@730
1X1@760


PAUSE SQUAT (BUTT ALL THE WAY DOWN)
3X2@335


LEG PRESS
6X1@600
6X1@800
6X1@1000


SLDL'S
8X3@375


PULL THRU'S
10X2@ GREEN BANDS


SEATED CALVE PRESS
15X3@211

12/20/07


TODAY WAS AN OFF WORKOUT. MY MIND WAS IN ANOTHER PLACE. THE FACT ONE OF MY DAUGHTERS HAD TO GET HER TAUNTCLES REMOVED HAS SET ME BACK A LITTLE. SO HERE IS WHAT WENT DOWN TODAY.


BENCH
WARM UP SETS
20X1@BAR WEIGHT
10X1@135
5X1@225
3X1@315
WORK SET
3X1@505 OFF 3 BOARD (DIDNT GO VERY WELL, SO DID THE FOLLOWING)
OFF CHEST NO BOARDS
5X1@405
15X1@315
30X1@225


ISO INCLINE BENCH
8X1@90
8X1@180
8X1@270


DIPS
10X3@ BODYWEIGHT


AB WORK
 - DECLINCE SIT UPS 30X1
 - BICYCLES 30X1
 - LEG LIFTS 30X1


FROM HERE ON OUT THINGS ARE GOING TO BE GETTING INTERESTING GOIN UP IN WEIGHT AND THINGS WILL BEGIN TO RATLLE IN THE GYM.

1/2/08


SQUAT
5X1@ BAR WEIGHT
5X1@140
5X1@230
5X1@320
5X1@410
ADDED BRIEFS
3X1@485
3X1@535


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


LEG PRESS
10X1@400
10X1@600


PULL THRU'S
10X2@G.B. STRENGTH


CALVE PRESS SEATED
15X3@211

TOOK LAST WEEK OFF, WASNT FEELING WELL AT ALL. SO GOING TO DO THE 2008 APF MICHIGAN STATE MEET IN MARCH SHOULD BE FUN.

Happy 2008 Ryan!! Good to see that you have targeted in on another meet.

thanx kri. count me in to judge the next meet and be in it as well. i can use it as a tune up for my meet.  later.

1/4/08


BENCH
WARM UP SETS
10X1@BAR
10X1@135
5X1@225
5X1@315
WORK SETS OFF 3 BOARD (2 SEC PAUSE EACH REP)
5X5@405


INCLINE BENCH
8X1@225
7X1@275
6X1@315


DECLINE BENCH
8X1@275
8X1@315
8X1@365


AB WORK
CRUNCHES 30X1
LEG LIFTS 30X1
BICYCLES 30X1

thanx kri. count me in to judge the next meet and be in it as well. i can use it as a tune up for my meet.  later.

That's very exciting news, even as a tune up you ought to slam up some pretty nice weights to say the least... looking forward to seeing you in action! From the looks of it, the March meet may be the biggest meet so far (and by far) so we may indeed have to resort to using lifter judges, although I do hope we will find enough dedicated judges this time around as well. If we don't, you're definitively on, thanks!

THX KRIS

1/8/08


SQUAT
5X1@BAR
ADDED 50LBS CHAIN
5X1@140
3X1@225
3X1@265
3X1@325
ADDED ANOTHER 70LBS CHAIN. 120LBS TOTAL NOW
2X6@365 (2 SEC PAUSE EACH SET)


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


LEG PRESS
8X1@490
8X1@690


GH'S
8X1@70
8X1@80
8X1@90


PULL THRU'S
10X2@110


CALVE PRESS
15X3@211


TODAY WAS MY BEST LEG WORKOUT I HAVE HAD IN A LONG TIME.

1/9/08


BENCH
WARM UP SETS
10X1@BAR
10X1@135
5X1@225
5X1@315
WORK SETS 75LBS CHAIN ADDED
5X5@365 (VIDEO OF ONE OF MY SETS http://media.putfile.com/1908-bench-set)


INCLINE BENCH
8X1@275
7X1@315
6X1@365


DECLINE BENCH
8X1@315
8X1@365
6X1@405


AB WORK
JUST DID 3 SETS TOTAL. NOTHING BIG.

1/10/08


BOX SQUAT
5X1@145
3X1@235
3X1@375
2X1@425


RACK PULLS (JUST BELOW KNEE CAPS)
2X1@365
2X1@485
ADDED STRAPS
2X1@555
2X1@625


GM'S
5X1@185
5X1@225
5X1@315


LEG CURL'S
10X1@160
10X1@180


ABDUCTOR
 - MEDIAL 12X2@105
 - LATERAL 12X2@105

WORK SETS 75LBS CHAIN ADDED
5X5@365 (VIDEO OF ONE OF MY SETS http://media.putfile.com/1908-bench-set)

Looked like a warm-up to me. Thanks for sharing the video!

no problem kris. wait until i start using my shirt.

Good stuff Ryan !!   Excellent benching in the video too, have to agree with kris that it looked like some warm-ups.

it is. but give it 4 weeks things will get interesting.