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MY LOG
(Read 326951 times)
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #240 on: January 27, 2012, 06:08:52 am »
1/23/12


MAX EFFORT SQUAT

SSB SQUAT OFF BOX
4x1@420
3x12500
2x1@580
1x1@660
1x1@740
1x1@760
1x1@780


DB STIFF LEGGED DEADS
5x1@75
5x1@85
5x1@95


LEG PRESS
10x3@650


DB SHRUGS
10x4@105


ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x1@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #241 on: January 27, 2012, 06:33:11 am »
1 25 12


MAX EFFORT BENCH


BENCH 4 BOARD
5x1@315
5x1@405
3x1@495
1x1@510
1x1@525


CLOSE GRIP BENCH
5x1@245
5x1@335
5x1@350


CHEST SUPPORTED ROWS
15x1@100
12x1@125
10x1@150
7x1@160
5x1@175


DB SIDE LATERALS
10x1@25
10x1@30
10x1@35


FACE PULLS
10x1@110
10x1@120
10x1@130


ABS
30x3@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #242 on: January 30, 2012, 01:09:28 pm »
1/27/12


DYNAMIC EFFORT SQUAT


SQUAT
2x5@275 W/ 300LB CHAIN


DEADS
2x4@315


GHR'S
12x4@BODY-WEIGHT


ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY


ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x2@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #243 on: January 30, 2012, 01:23:03 pm »
1/28/12


DYNAMIC EFFORT BENCH


BENCH
3x8@275 W/ MINI'S
WORKED UP TO A MAX SINGLE W/ MINI'S
1x1@365
1x1@405
1x1@435


TATE PRESS
10x1@35
10x1@45
10x1@55
10x1@65


SEATED OVERHEAD PRESS
10x1@120
10x1@130
10x1@140


FAT MAN CHINS
10x4@BODY-WEIGHT
Logged
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #244 on: January 30, 2012, 08:48:54 pm »
Do you use dumbbells or barbell for overhead press? 
Logged
A stitch in time means that someone repaired a hole in the fabric of the universe.
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #245 on: February 11, 2012, 06:14:41 am »
Quote from: WadeDare on January 30, 2012, 08:48:54 pm
Do you use dumbbells or barbell for overhead press? 



it was machine overhead presses. but switching to db overheads now. i change it every three weeks.
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #246 on: February 11, 2012, 06:15:00 am »
2/10/12


DYNAMIC EFFORT SQUAT


SQUAT
2x8@405


DEADS
2x4@315


GHR'S
12x4@BODY-WEIGHT


ADDUCTORS AND ABDUCTORS
10x3@120 EACH WAY


ABS
50x2@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #247 on: March 13, 2012, 02:21:27 pm »
3/12/12

MAX EFFORT SQUAT

SSB SQUAT
5x1@470
3x1@560
2x1@650
1x1@740
1x1@830
1x1@870


DBSL'S
5x4@130


LEG PRESS
10x3@900


SHRUGS MACHINE
10x4@270


ABS
30x3 @ CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #248 on: March 14, 2012, 06:57:16 pm »
3/15/12


MAX EFFORT BENCH

4 BOARD WITH RAGE X
3x1@505
2x1@595
1x1@645
1x1@680


CLOSE GRIP BENCH PINKY GRIP
5x3@325


LAT PULL DOWNS TO FRONT
12x5@220


SIDE DB LATERALS
10x1@35
10x1@40
10x1@45


FACE PULLS
10x3@120


ABS
50x1@CRUNCHES
50x1@LEG LIFTS
50x1@STANDING TWISTS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #249 on: March 19, 2012, 02:12:05 am »
3/17/12


DYNAMIC EFFORT SQUAT

2x3@455 plus 210 lb chain


DEADS
2x4@335


GHR'S
12x4@BODY-WEIGHT


ABDUC'S & ADDUCTS
15x3@150 EACH WAY


ABS
4 SETS
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #250 on: March 19, 2012, 02:27:04 am »
3/18/12


DYNAMIC EFFORT BENCH


3x8@315 WITH MINI'S


TATE PRESS
10x1@40
10x1@45
10x1@50
10x1@55


OVERHEAD PRESS
10x4@150


CHINS
8x5
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #251 on: March 31, 2012, 03:29:22 am »
3/30/12


DYNAMIC EFFORT SQUAT

2x2@530 W/ 210LB CHAIN


DEADS
2x4@335


GHR'S
12x3@BODY-WEIGHT


ABDUCS AND ADDUCS
12x3@135 EACH WAY


ABS
50x3@CRUNCHES
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #252 on: May 21, 2012, 08:02:35 pm »
5/21/12


BENCH
BAR-WEIGHTX10X2
135X10X1
225X8X2
WORK SETS
365X3X2


FLOOR PRESS
405X1X1


ALT DB FRONT PRESS
45X12X3


JM PRESS
155X8X3


I T Y'S
10X10X3


PUSHDOWNS
80X20X4


ALT DB CURLS
45X10X2


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #253 on: May 23, 2012, 08:03:25 pm »
5/23/12


SQUAT
BARX10
135X10
225X8X2
315X8
455X2X3


SQUAT WITH AVERAGE GREEN BAND
525X2X1


SSB ARCH BACK GOOD MORNINGS
155X10X3


BAND ASSISTED CLAM SHELLS
PURPLE MINI'S X10X3


1 LEG DB DEADLIFT
60X6X2


LEG CURLS
65X25X4
Logged
Ryan Rigdon
Judge
 
United States United States Male 308 posts
« Reply #254 on: May 25, 2012, 06:20:04 pm »
5/25/12


SPEED BENCH W/ MINI BANDS
185X3X5


DP BENCH
100X12X2


TATE EXTENSIONS
45X10X5


STRIP THE RACK OHP
115X10X3


PUSHDOWNS
60X25X4


ALT HAMMER CURLS
50X8X3


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1
Logged
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