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Ryno's Quest for Strength!

Wow, we are quite similar. What degree(s) do you have or are you pursuing? I’ll definitely be keeping an eye on your log.

In May '10 I got my degree in physics, my concentration was in astrophysics from Appalachian State University. I worked with a lot of Chem majors in quite a few of my physics classes (mostly Modern Physics and Analytical), and definitely math classes of course. Kinda miss the countless nights working on problems as aweful as it was at the time :slight_smile:

Very nice, I work as a TA/tutor for Principles of Physics II (E&M, basic optics) so I’m pretty close to a few of the physics majors. I also have a most of math classes with Physics majors. I think that it’s awesome there are some intelligent people here, in terms of physical sciences. There are only 3 more class days for this semester, so I’m ready to be done for a few weeks, even though I’ll still be learning on my own.

20/11/11

Week 4 Day 2

ME Upper Body

Stretches for shoulders/pecs/triceps and some pull ups, chest to bar.

A1) Floor Press;
45x8x2
135x5x1
165x3x1
185x2x1
205x2x1
225x1x1
235x1x3, RPE 8.5 for all.

I felt like I could have done 2 reps, but I wouldn’t chance it without a spotter. I had 245, maaaaybe 255 today. Generally my floor presses are about 10-15lbs behind my bench (in this weight range) which is a good sign, since I was thinking that 265-275 is my max.

B1) Neutral Grip Chins, chest to bar;
BWx6x5

stop for a second and the bottom and top of each rep.

B2) Semi-Neutral Grip DB Presses;
80x8x1
90x6x1 ties PR
60x20x1

This is the level that I had for these when I did them regularly long ago (1.5 years).

C1) Hammer Strength Two-independent arm row;
115x10x1 (2 plates and a 25 each side)
135x10x2 (3 plates)

I felt good with these since another guy was heaving his entire body and he weighed about 20-30lbs more, and he wasn’t ‘small’ lol.

C2) Hammer Strength two-independent row --> shrug;
90x15x3

D) Zottman Curls;
25x15x2
These really hurt the forearms (burn) after rows and shurgs.

Another great workout. This is seeming to be my favorite day of the program since I haven’t done any of these exercises in a long time, and I get a huge ‘pump’ while doing them, so I feel like a badass, also because I’m using appreciable weight, compared to others. That is not to say that I’m anywhere near satisfied with my weights though.

Ryno

22/11/2011

Week 4 Day 3

I switched the DE lower and upper body days, since I need dumbbells for the upper body day, not the lower day.

DE Upper Body

Stretching for shoulders/chest/triceps and pull-ups.

A) DE Bench Press;
45x8x2
135x5x2
165x3x9, 3 mixed grips. A good bit faster than last week, same weight though.
185x3x1
205x3x1
225x3x1 RPE 8

B1) Single Arm DB Push Press;
70x6x1 each arm
75x6x1 each arm
80x6x1, much more stable than last week. each arm

B2) DB (Kroc) Rows;
120x8x1 each arm
120x6x1 each arm
100x20x1 each arm

C1) DB Triceps Extensions;
75x20x1
70x20x2

C2) DB Zottman Curls;
30x8x2
25x8x1

C3) DB Bent over row/flye;
45x10x3

Great workout again! Will do DE Lower Tomorrow, then a random workout on Thanksgiving day. Back on rotation on Friday/Saturday.

Ryno

25/11/11

ME Lower Body

Stretches including squat to stand and other hip and hamstring movements.

A) Pause Squat;
45x8x2 (no pause)
135x5x1
235x1x1 Add Belt
285x1x1
315x1x1
345x1x3 RPE 8/8/8.5
365x1x1 RPE 9, last second decision to add weight.

I’ve never done pause squats, but these went very well. These are/would be great to pick out technique weaknesses.

I felt like I could do 3755-380 on a really day. I was laboring on my car for about 6 hours prior to the workout.

B) DE Deadlifts;
225x2x1
275x1x1
315x1x10 swapping grips. nice and fast. Some did not come off the floor as easily as they could have (b/c of the squats, I believe), but lockouts literally snapped.

C1) Back extension, then slight pause into GHR;
BWx10x2 super easy.

C2) Pull-Up w/ semi-L-Sit;
BWx8x2

C3) Neck Bridge;
BWx10x2

Great workout, went out to eat afterward.

I know no one cares, but I went on a date the other night; my first in at least 2 years. Went great! I know that a lot of people’s workouts go down the drain when a girl gets involved, but I won’t let it happen! lol.

I’ll edit in some videos of my works sets when they’re uploaded to youtube.

Ryno

26/11/11

Videos from yesterday (25/11/11) ME lower body…

First work set, 315:

Second work set, 345:

Third work set, 345:

Fourth work set, 345:

Fifth work set, 365:

DE Deadlifts, 315, this was a bad angle:

28/11/11

ME Upper Body

Shoulder stretches

A) Incline Bench;
45x5x2
135x3x1
165x2x1
185x1x1
205x1x1
215x1x4 RPE 8.5/9/9/9

These were much harder than I expected, I haven’t done inclines in forever.

B1) Neutral Chin-Up;
BWx6x4

B2) Neutral Grip DB Bench Press;
65x15x1
70x15x2

C1) Hammer Strength Row;
2 plates and a quarter per side (115)x12x1
3 plates (135)x12x2
3 plates and a quarter (160)x12x1
3 plates (135)x12x1

C2)Hammer Strength Prone Shurg;
2 plates (90)x12x3

D) Zottman Curls;
25x15x2

Great workout! A good bit of volume today.

Ryno

29/11/11

Finals Week, 5 finals and I have already finished my take home final for English. Thursday I have my P. Chem final, this coming Monday I have a Calc III final at 8am, Inorganic Chem final at 10:30 am, and then a JAVA Programming final at 3:30pm. All on Monday. I’m ready for a long break!

Week 5 Day 3

DE Lower Body;

Hip/Hamstring Stretches

Wide Stance Box Squat;
BWx15x2
45x8x1
135x5x1
185x2x1
235x2x12, I have a video that I will put up with these sets.

Goblet Reverse Lunge;
30kgx10x1
40kgx10x1
50kgx10x1, these weren’t too hard, but I was running out of room in my arms to hold the plates.

Hanging Leg Raises;
15x2 (?) not sure of reps, I just did them.

Good workout, but my stomach was a little unsettled due to the prunes I ate earlier…lol.

I don’t normally put this in my log, but I thought that I would list my postworkout food for any that is following my log.

Vitamins;
2 Multivitamins
2000mg (2g) Vitamin C
4000IU D3
2 Probiotic/Enzyme Tablets
500 mcg B12, sublingual
1000mg Niacin
3g Fish Oil

Smoothie/Shake (Cal/fat/carb/pro);
2 scoops whey protein (240,3,3,48)
1 cup blueberries (70/1/17/1)
2tbsp coconut (70/4/8/1)
1/4cup almonds (160/14/6/6)
cocoa powder (null)
2 packets splenda (0/0/0/0)
1 cup spinach (20/0/3/2)
1 cup ice (0/0/0/0)
1 cup Soy Slender milk (70/3/4/6)
BLEND!

Totals…
Calories:630 +7g Creatine, 4g GABA, 6g Luecine
Fat:25g
Carbs:41g
Fiber:14g
Sugars:20g
Protein:64g

Calories don’t quite add up to the macros (~15cal difference) but this is all according to the food packaging.

There you go!

Ryno

30/11/11

Week 5 Day 4

DE Upper Body

Shoulders Stretches…Dips:15 reps, Pull-Ups: 12 reps.

A1) Bench Press;
45x6x2
135x2x3, 3 grips, 2 reps each

165x3x9 Speed Sets, ‘ballistic’ reps, not quite to chest and reversed direction.

185x3x1, medium grip,
205x3x1, med grip
225x3x1, med grip

B1) Single Arm DB Push Press;
70x8x1
75x8x2

B2) ‘Kroc’ Rows (not quite to failure);
100x15x2

C1) DB Triceps Extension;
75x15x3

C2) DB Zottman Curls;
25x15x2
15x15x1, super slow/contracted reps.

C3) DB Rear Delt Flye/Row;
45x15x3

Great workout again! I pretty much ran through all of this, I was huffing and puffing throughout the workout. Very short rest periods. Probabyl ~35-40 minutes total, including stretches.

Ryno

1/12/11

Just a quick update on my finals.

My first final in done; Physical Chem ACS standardized final. I got 35/40 questions correct, enough for a 98% on the class curve! I got an A in the class, I had an 89.9 going into the final. haha

I didn’t plan a workout today, but I may end up doing my ME lower since I’m in such a good mood now!

Ryno

1/12/11 Workout

ME Lower Body;

Stretches for hips/glutes/hams/quads.
TKEs (2 mini bands)x15x1 each leg

Pause Squats;
45x8x2
135x5x1
225x3x1
275x3x1
315x5x1 RPE 9
320x5x1 RPE 9.5

Hanging Ab Windwills;
BWx12x2

Ryno

2/12/11

ME Upper Body;

shoulders/chest stretches and some push ups;

A) Incline BP;
45x8x2
135x5x1
155x5x1
175x5x2 RPE 9

I suck at these! haha

B) Neutral Grip Pull-Ups;
BWx12x3

C) DB Bench Press with Mini band around back
60x20x1

D1) Hammer Strength Iso-Lateral Row (both arms at once);
135 (3 plates)x15x3

D2) Iso-Lateral Shrugs (both sides at once);
90 (2 platess)x15x2

E1) Rope Cable Curls;
47.5x12-15x4

E2) Overhead Rope Cable Triceps Extensions;
47.5x12-15x4

Great workout!

Ryno

3/12/11

Shameless Arm Work!

Warmed up with curls with the bar and BTN presses with the bar.

A1) Barbell Curls;
95x8x3

A2) Overhead Plate Extensions w/ mini band;
10kg x10x3, each arm

B1) Neutral Grip Pull-Ups;
BW+20lb weight vest 10x3

I tried to only use my arms for this exercise.

B2) Ring Extensions (slanted plank extensions a better name?);
BW+20lb vest 10x3

C1) Band Curls;
Mini Band x15x3

C2) Band Overhead Extensions;
Mini Band x15x3

Good little arm workout. First time doing a workout dedicated to arms in a long time.

Ryno

5/12/11

Me Lower Body

A) Block Pulls (just below knee);
45x5x2
135x2x1
225x2x1
295x2x1
345x3x1
361x3x1
411x3x3 RPE 8.5
361x5x2

B) Sumo Speed Pulls;
225x2x1
275x1x8

C) Bulgarian Split Squats;
60lb weight vest X7x1
60lb vest+20lbs in hands: 7x3
60lb vest+20lbs in hands; 10x1

D1) Single-leg KB RDL;
92x10x2

D2) Hanging Leg Raises;
BWx12x2

Another great workout. There was a bit more heavy volume in the workout and I felt it! Good.

Finished my final today as well. I got an A in Inorganic Chem.

Ryno

6/12/11

ME Upper Body

Shoulder/Trap/Chest Stretches & some plyo-pushups. My shoulders (and traps, though not surprising) were sore after rack pulls yesterday, so I spent some extra time loosening them up.

A) Overhead Pin Press;

Safety Racks were set so that the bar was literally touching my hair, which is less than an inch long.

45x5x2
95x5x1
135x5x1
155x3x1
175x3x1
185x3x1
195x3x1
205x3x1
215x3x1
225x2x1 RPE 8.5 (then I couldn’t budge the 3rd rep?? Odd.)

I wanted to get 3 reps and I thought that I would. The second rep went up with a little difficulty, but I couldn’t budge the third?? I think that I just had a lot of previous volume and I caught up to me on this set. haha.

185x5x1

B1) Alternating DB Incline Press;
60x7x3 each arm
60x10x1

B2) Bent Barbell Rows (Overhand Grip);
185x7x3
185x10x1

C1) Cable Face Pulls w/ Rope;
100x10x1
85x10x2

C2) Plank to Push-Up;
BWx10x3

A little extra arm work for the beach muscles.

D1) Cable Biceps Curl w/ Rope;
47.5x15x2

D2) Overhead Triceps Extensions w/ Rope;
47.5x15x2

Great Workout. I need to get a towel or something when I workout since I begin to sweat too damn much and I have to wipe my face every 10 seconds…

Lots of volume, I’ll feel this tomorrow. Yesterday was ME Lower with volume and I can definitely feel that today.

Time to eat and rest.

Ryno

D2_

7/12/11

Day of Remembering Pearl Harbor.

DE Lower Body:

TKEs & Hip Extensions with 2 mini bands.

Stretches hips/hamstrings/quads.

A) DE Box Squat;
45x8x2
135x3x1
195x2x1
245x2x10 Added Belt

Great sets! All were flying up. I could have been a bit more focused with my breathing though.

B) Hook Grip Deadlifts;
135x5x1
225x5x1
275x3x1
315x5x1
365x5x3 PR?
365x7x1 PR?

I think that I may be able to hook grip more than I can mixed grip. My thumbs and grip were fine on these sets, no problem at all. I think that 365x7x1 hook grip is an all time PR, not sure though.
I was super pumped to be deadlifting today!

C) Front Squats Reverse Lunge;
135x10x2

D1) Hanging Leg Raises;
BWx12x2

D2) EliteFTS Neck Harness Neck Raises; Bent over with hand resting on box about chest level, held at peak contraction for a second or two.

15kgX12x2

I need to do more neck work like this, thankfully this program asks for it. I don’t have a small neck for my overall size/weight, but a big ass neck is always awesome. Traps and Legs!

This was an amazing workout! I can definitely see strength gains all over this week. I have not weighed myself in about 2 weeks, so I don’t know if my weight has gone up. I believe that my arms are a bit bigger, along with some more thickness everywhere, but I have lost some fat due to how I’m eating so I would assume that i’m roughly the same weight (175-178lbs) but I may be a bit heavier due to some muscle gain!

I’m not in the military, but I do have great respect for those who are even if I do not agree with everything that is done within the military whether in our borders or abroad.

Have a great day and remember our brave soldiers past and present.

Ryno

I’ll upload some videos of this session later.

Videos from last workout…

365x5 1

365x5 2

365x5 3

365x7

10/12/11

DE Upper Body:

A) DE Bench Press;
45x5x2
135x3x1
155x3x1
175x3x9
175x20x1

B1) BB Push Press;
135x5x1
155x5x1
165x5x2
155x7x1

B2) Weighted Pull-Ups;
BW+40x8x4

C1) Floor Press;
135x10x3

C2) Inverted Rows;
BWx12x3

D) BB Curls;
75x15x2

Ryno

12/12/11

ME Lower Body

Block Pulls from just below knees;
45x8x1
135x3x1
225x3x1
295x3x1
345x3x1
389x3x1
433x2x4
389x4x2

I did some band pulldowns for abs between sets, but I wasn’t feeling it, so I stopped after the rack pulls.

Later in the day I came back for a little arm work;

BB Curls;
75x5x10, controlled reps.

Average Band Pressdowns for triceps (and entire shoulder/chest area);
avg band X20x5, each arm

Stretched a little and left again. I haven’t had the most productive days lately. lol. School just finished and I was a little burnt, so I think that it is good to take a few day break. I’ll be leaving for Kansas for 2 weeks on Wednesday so I’ll bring any workout requirements with me, and I’ll likely ride a bike or walk to the gym that I’ll lift at.