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View Full Version : Get big or Go home (Justin Ryan's Training Journal)



Justin Ryan
05-20-2008, 12:01 AM
Alright, I'm going to start one of these to keep myself on track and to allow everyone to post any helpful information they have.

First some background info. I'm 18 years old, 6'2 and 140lbs. I've been working out on/off for around 7 months now. I stopped from Dec-halfway through March due to lack of motivation. I started a 12 week rotation, training one muscle area hard each week:

Week 1,5,9
~Chest, Tri's
Week 2,6,10
~Shoulders, Traps
Week 3,7,11
~Back, Biceps
Week 4,8,12
~Legs, Calves

I'm starting week 2 right now. I have some pics of me starting out week 1 & today, but I can't post them yet becuase I'm still a newbie to the site

Goals: (meet by beggining of school or end of 12 week session)
Get up to 160lbs and stay as cut as possible
Bench max set of 200lbs
Curl 50lbs per arm
Get better diet
Go to gym every day (Free day sat, cardio sun)

Monday, May 19

Lat Pulldown 3x12 @90lbs
Lateral Arm Raise 3x12 @15 & 1x8 @20
Barbell Shrug 3x20 @155
Bent over lateral Raise 3x15 @25
Overhead dumbell Raise 2x30 @20 (alternating arms)
Straight arm cable Raise 3x10 @20

Ran 8 min, Alternating sprinting 1min, walk 30 sec.

Diet

10:00am Protein shake (20g protein, 8oz milk, 1tsp chocolate) & Creadex
*Pre-workout: 2 scoops Plasmacore & 8oz water
*workout
12:30pm Creadex serving
1:00pm Salted Pretzel & 1 serving of Junior mints
8:30pm 2 boneless/skinnless chickenbreast w/ salad & pepsi
11:00pm Protein shake (20g Protein, 8oz milk, 1tsp chocolate)

Notes: Missed breakfast & had super late dinner. But Saw Iron Man and it was a kick a** show.

Justin Ryan
05-20-2008, 02:30 PM
Tuesday, May 20

Back:
Bent Over Dumbell Row 3x8 @40lbs
Seated Cable Row 3x10 @90lbs
Straight arm calbe pulldown 3x12 @45lbs

Biceps:
Barbell Curl 4x15 @55lbs
Dumbell Curl 3x15 @25lbs & 2x15 @35lbs(alt.)
Incline Bench curl 3x12 @25lbs (alt.)
Concentration Curl 1x10 @20lbs

Abs:
Bench Crunch 2x20 BW
Knee Tuck 2x20
Reverse Crunch 2x20
Supine Weighted Crunch 2x20 @10lbs
Seated Side bend 20xside @35lbs

Note: Need to do Dumbell curl first, the Barbell curl killed my biceps. Also, need to wake up when my alarm clock goes off instead of 3 hours after.

Diet:

11:30am Creadex, Protein shake(20g protein, 8oz milk, 1tsp chocolate) 2 eggs
*pre-workout- 2 scoops plasmacore, 8oz water
*workout
*post-workout- Creadex, Protein shake
2:30pm Salad with 4 slices deli turkey & some fudge.
6:30pm 2 slices ground steak & mashed patatoes
10:00pm Protein Shake

Justin Ryan
05-21-2008, 09:35 AM
Ahhh Ran out of milk last night. No more protein shakes.....

Justin Ryan
05-21-2008, 04:30 PM
Wednesday, May 21

W/O:
Low Cable Crossover 3/12 @80lbs (40 ea. side)
High Cable Crossover 3/12 @80 (40 ea. side
Fly Machine 1x8 @90, 1x12 @70, 3x15 @60
Incline Bench 1x10 @85, 2x10 @65
Flat Bench 2x10 @95, 1x10 @85
Decline Bench 3x10 @85, 2x10@65
Dumbell Press 1x4 @80, 3x12 @60
Incline pushup 3xFail 5,0,0
Flat pushup 3xFail 0,0,0
Decline pushup 3xFail Super Fail

Close Grip Bench 3x6,6,8 @65
Cable press down 3x8 @70
overhead cable extension 4x10 @30

Cable Crossover 4x10 @60, 3x20 @40

Ran 10 min, sprinting 5 minutes, walking 5 minutes.

Notes: Felt really weak today for some reason, I really need a someone to spot so I can get out of my confidence zone.


Diet:

Calories: 2340
Fat: 87g
Carbs: 123g
Protein: 262g

Justin Ryan
05-22-2008, 01:08 PM
Thursday May 22

Workout:

Barbell Squat 5@90, 3@115, 6@130
Leg Press 3x10 @112
Leg Extension 3x15 @135
Sitting Leg Curl 3x10 @85

Standing Calf Raise 3/12 @250+BW
Seated Calf Raise 3/15 @90

Bench Crunch 2/30
Knee Tuck 2/35
Reverse Crunch 1/30
Supine Weighted Crunch 1/30

Run 10 min, alternating walk/sprint

Notes: Good/Bad day at gym. Today was my first day doing squats, so at first I was clueless on form. I asked one of the guys at the gym doing them to help me with my form and how to do it, he told me to get the hell away from him. That pissed me off. So later on I saw another guy doing them, when he was taking a break I asked him and he was really cool and showed me how to do them with the correct form and everything. Really cool guy.
Other than that, need to warm legs up a little on the bycicle or something before starting leg workouts, or stretch very well. Pretty good though for the first day of actually trying on legs.

Diet:

Calories: 3442
Fat: 149g
Carb: 237g
Protein: 290

Justin Ryan
05-22-2008, 01:11 PM
Pics @ week 1

For comparison

http://i151.photobucket.com/albums/s151/kasperjd4/P1130235.jpg

http://i151.photobucket.com/albums/s151/kasperjd4/P1130237.jpg

http://i151.photobucket.com/albums/s151/kasperjd4/P1130238.jpg

http://i151.photobucket.com/albums/s151/kasperjd4/P1130241.jpg

Oh, anyone thats wondering, my tattoo reads:

Honesty
Purity
Loyalty

Justin Ryan
05-25-2008, 02:25 PM
Saturday, May 24th

Off day, so I pretty much just did whatever I wanted to.

Bench:
10x85, 4x95, 4x105, 4x125, 2x135

Squat 3x5 @ 135

Dead lift 2x8 @ 115

Supine Bench Crunch 1x30 @ 10 +BW

Seated Knee Tuck 2x30 @ BW

Cable Crossover 3x12 @ 80

Note: Good day at the gym, working on Form with benching, squats, and deadlift. Had g/f with me, it was fun.

Justin Ryan
05-27-2008, 04:15 PM
Tuesday, May 27th

Dumbell Curl 3x12 @30, 1x8 @35
Incline Bench Curl 3x10 @25
Barbell Curl 2x10 @55
Preacher Curl 2x10 @55
Cable Curl 3x12 @40

Straight Arm Pulldown 3x12@40
Wide arm Pull ups 3,2,4
Dumbell Row 3x8 @45

Justin Ryan
05-29-2008, 08:58 PM
Wednesday, May 28th

Bench Press:

10x95, 4x115, 3x125, 4x135, 4x135, 4x135, Fail@145, 4x135, 10x115, 10x95

Cable crossover:

3x12 @80

Incline bench:

3x10 @95

Decline Bench:

3x10 @ 105

Justin Ryan
05-29-2008, 09:05 PM
Thursday, May 29

Lat Pulldown:

3x10 @ 100

Arm Raise

3x10 @ 15ea.

Overhead Dumbell

3x20 @ 20

Barbell Shrug

3x15 @ 155

Reverse Crossover Machine

2x10 @ 60

Pullup

5

Lat Pulldown (behind shoulders)

2x12 @ 125

Run 10 min Sprint & walk



Diet:

Calories: 3508
Fat: 139g
Carb: 314g
Protein: 248

Justin Ryan
05-30-2008, 08:26 PM
Friday, May 30

Barbell Squat

2x10 @105, 3x5 @ 135

Deadlift

3x8@ 105

Standing calf raise

3x10@ 230

Sitting calf raise

3x10@ 115

Leg Extension

3x10@ 135

Justin Ryan
05-31-2008, 09:32 PM
Saturday, May 31

Bench Press:

10x105, 3x5@ 115

Dumbell curl

3x20@ 25

Cable Curl (bowflex)

3x20@ 50


Diet:

Calories: 2500+
Fat:103g
Carbs:226g
Protein: 169g

Justin Ryan
06-02-2008, 12:22 AM
Sunday, June 1

No workout today. Picked up new protein supplements from GNC today!

MAP Freak Fix Whey
GNC Pro Performance PM protein

These should work great for a while. We'll se how they do!

Justin Ryan
06-02-2008, 02:47 PM
Monday, June 2nd.

Fool around day since Jeff was here

Squat:

2x5@ 135; 3x5@ 155

Dead Lift

3x8@ 115

Sitting Calf Raise

3x10@ 140

Standing calf raise

3x10@ 235

Benchpress

10x90; 3x8@ 115, 3x5@ 135




Diet:

Calories: 2580
Fat: 113g
Carbs: 185g
Protein: 224g

Note: need to get back to serious training tomorrow. Been kindof slacking since Jeff was here, and they gym was closed last monday which threw me off a little. Otherwise lately, I've been consistently upping the weights. Weighted today at 145.

Auburn
06-02-2008, 03:50 PM
I really think it would be in your best interest to try the Starting Strength program.

fooz
06-02-2008, 06:53 PM
Yes, I agree. Keep up the diet consistent, and no doubt you'll be big soon. Keep it up buddy! :thumbup:

Justin Ryan
06-02-2008, 09:14 PM
Thanks guys,

Where do I find these W/O programs on the site??

Well, I gained 2 punds in a week. So I think I'm doing pretty good for my diet right now. went from 143 to 145. I'll keep up my diet to around 2500 calories, and 180~200g of protein.

Justin Ryan
06-03-2008, 07:06 PM
Tuesday, June 3rd

DB Bench:

5x50; 5x60; 5x80, 3x8@ 90

Incline DB Bench

3x10 @ 60

Skull Crushers

3x10 @55

Close Grip Bench

3x10@ 65

Straight Arm Fly

3x10 @ 80

Incline Pushup

11, 8, Fail

Decline Pushup

7, 3, fail

Pushup,

10, 5, fail



Notes: Gym was bloody hot as hell. They need to turn the A/C on.

Diet:

Calories: 2480
Fat: 93g
Carbs: 114g
Protein: 290g

TheLion
06-04-2008, 06:57 PM
your calories need to be a lot higher. protein is pretty good. just stay in the gym, dont let the volume of info freak you out. just do whatever it takes to get into the gym consistenly. make it part of your routine and dont leave yourself a way to quit. umm, other than that. go eat a baby cow or something.

Justin Ryan
06-04-2008, 07:55 PM
Wednesday, June 4th

Lat Pulldown 3x10@110
Arm Raise 3x10@15 ea.
BB Shrug 3x10@155
DB Delt Raise 3x10@30 ea
Straight Arm Cable Raise 3x10@20ea

DB Curl 3x10@ 30 ea (1x40lbs ea!! goal met)


Note: Pulldown felt great, I can definetly bump up the weight. Same for DB Shrug. Didn't feel very motivated today and didn't get around to arms, Probably because I wasn't listening to my music and had a lot on my mind. I think I need to start going to the gym in the mornings again because by the afternoon the bench room was at 91degrees. I was soaking wet when I left the gym.

Diet:

Calories: 2560
Fat: 118g
Carb: 138g
Protein: 244g

Justin Ryan
06-04-2008, 07:57 PM
your calories need to be a lot higher. protein is pretty good. just stay in the gym, dont let the volume of info freak you out. just do whatever it takes to get into the gym consistenly. make it part of your routine and dont leave yourself a way to quit. umm, other than that. go eat a baby cow or something.



Thanks man. I'll try and bump my calories up to over 3,000. I can definetly see gains after a week at 2500+, So I'm going to stay here for another week and see where it puts me. If I don't gain anymore i'll bump it up again. 2lbs in a week was good for last week.

Justin Ryan
06-04-2008, 09:32 PM
Alright, Here is my new schedule. Pretty much the same as before, except doubling up to workout each body part twice a week. I just want more intensity in my workouts because I'm not feeling as sore as I like anymore. Even after doing squats 3 times in my life, I'm no where near as sore as I was the first time i did them a week ago. So here goes. If anyone is lookking I'm completely open to suggestions, comments, feedback. I know ya'll are way smarter than me and greatly respect your judgments. Oh and I don't really plan on doing all the excersizes... Just a list I made up of all the ones I could think of doing

Monday:
Squat
Deadlift
Sitting Calf Raise
Standing Calf Raise
Leg Extension
Leg Curl
Leg Press
Seated Cable Row
Leaning DB Row
Cable Pull Down
Pull Ups

Tuesday:

Cable Crossover
Fly Machine
Straight Fly
DB Bench
I-DB Bench
D-DB Bench
I-Pushup
F-Pushup
D-Pushup
Close Grip Bench
Cable Pressdown
Skull Crusher
Overhead Cable ext
Dips

Wednesday:

Lat Pulldown
Arm Raise
Barbell Shrug
DB Delt Raise
StraightArm Cable Raise
Chin Ups
DB Curl
Incline DB Curl
BB Curl
I-BB Curl
Preacher Curl
Cable Curl

Thursday:

Squat
Deadlift
Sitting Calf Raise
Standing Calf Raise
Leg Extension
Leg Curl
Leg Press
Seated Cable Row
Leaning DB Row
Cable Pull Down
Pull Ups

Friday:

F-Bench
I-Bench
D-Bench
Cable Crossover
Straight Fly
I-Pushup
F-Pushup
D-Pushup
Close Grip Bench
Cable Pressdown
Skull Crusher
Overhead Cable ext
Dips

Saturday:

Rest
Fool Around Day, Focus mainly on Arms & Shoulders. No set Routine though

Sunday:

Rest


Also until this Sunday (June 7th?) I my diet will be 2500+ Calories; 240g Protein. If I haven't gained 1.5~2 lbs by sunday I will up the calories to 3000.

Update:

old goals:

Bench: 150lbs; Met June 3rd, 2008!!!!!!!
Curl: 40lbs; Met June 4th, 2008!!!!!!!!

New Goals!

Bench: 180lbs
Squat: 200lbs
DL: 200lbs


So I am very happy with my progression since the start of this Journal.

On a side note: Both my bench and curl were 1 rep. Not much to log, but hey! its a goal met, and I can't wait to get to my new ones

fooz
06-05-2008, 07:40 AM
Hey bud, ditch the curl "50 lbs". That don't mean ****. If you do heavy back work, your curls will go up... for sure. DL and Squat. boiiiieeee

Justin Ryan
06-05-2008, 09:03 AM
Hey bud, ditch the curl "50 lbs". That don't mean ****. If you do heavy back work, your curls will go up... for sure. DL and Squat. boiiiieeee

Alright, thanks!

Justin Ryan
06-05-2008, 01:22 PM
Thursday, June 5

Squat: 3x5@ 115; 3x4@135
DL: 3x5@ 135
Sitting Calf Raise: 3x10@ 90
Standling Calf Raise: 3x10@290
Leg extension: 3x10@135

Seated Cable Row: 3x10@110
Cable Pulldown: 3x10@35 ea.
Pullup: 5,4,2

Notes: Gy, was way cooler in the morning. Should have eaten before going to the gym, didn't feel very energized.

Diet:

Calories: 2630
Fat: 97g
Carbs: 176g
Protein: 275g

Auburn
06-05-2008, 08:15 PM
Man, you're doing a lot of stuff. I'd focus strictly on the more important lifts. If a barbell (or chin bar) isn't in your hands or on your back, I'd ditch it for the time being.

Justin Ryan
06-06-2008, 01:28 PM
Friday, June 6th

Bench press

5x95; 5x115; 3x5@135; 2x8@115

Cable Crossovers 4x10@80lbs
Smith Bench. 3x5@155lbs
Incline Smith Bench 3x8@115lbs
CG Bench 3x10@85lbs
Overhead Tricep ext. 3x10@40lbs
Tricep kickback 3x10@25lbs ea.
Skull Crushers 3x8@ 65lbs


Notes: Pretty good day today. Felt very motivated and ready to go. Triceps felt burnt out after benching, but chest felt great!!

Justin Ryan
06-07-2008, 12:01 PM
Saturday, June 7th

Lat Pulldown 3x8@110
Arm Raise 3x10@15 ea.
BB Shrugs 3x10@175
DB Vertical Raise 3x10@25 ea
Straight Arm Calbe Raise 3x10@35
Wide arm Pullup 5,3,3

BB Curl 3x8@65

Notes: Had a great time at the gym today. Soo many "distractions" it was great. Weighed in at 148lbs!!! So I gained 3lbs this week! I guess my diet is working fantastically!

Diet:

Calories: 2970
Fat: 135g
Carbs: 192g
Protein: 253g

Justin Ryan
06-10-2008, 08:02 PM
Tuesday, June 10th

Lat Pulldown 3x8@120
Arm Raise 3x10@15
BB Shrug 3x10@175
DB Lat Raise 3x10@25
Straigh Arm Calbe Raise 3x10@20 ea
Wide arm Pullup 10,5,4

Notes: Good day at gym. Diet kindof slacked this weekend due to being in St. Augustine at my G/F's. Today it was insanely hard to put down 2,000 calories. I feel super full. I start work tomorrow though so that should help.

Diet:

Calories: 2530
Fat: 87g
Carbs: 189g
Protein: 248g

Kindof cheated in the diet. Accidently ate a box of Junior mints (about 500 calories)...... Woops.

Justin Ryan
06-11-2008, 08:19 PM
Wednesday, June 11th

DB Bench:

10@25ea; 5@35ea; 5@45ea; 5@50ea; 3x5@55ea; 3x10@35

Incline DB Bench 3x10@35ea
Military Press 3x10@45
Crossovers 3x10@45ea
Close Grip bench 3x10@95
Skull Crusher 3x10@55
Tricep Kicback 3x10@20

Notes: Really Fun day at gym today. Got there kindof late so I wasn't able to finish up my routine but all in all I did pretty well and am feeling it. Excited for legs tomorrow

Justin Ryan
06-13-2008, 11:09 AM
Thursday, June 12

Squat:

5@115, 5x5@135

Sitting calf Raise 3x10@ 90
Standing calf raise 3x10@ 235
Leg Extension 3x10@ 140
Leg Curl 3x10@ 110

Justin Ryan
06-13-2008, 08:34 PM
Friday, June 13th

Lat Pulldown 3x10@140
Arm Raise 3x5@20; 3x10@15
BB Shrug 3x10@175
DB Lat Raise 3x10@25
Wide Arm Pullup 10;7;4

Notes: It's MY Birthday!!!! wooottt!!!:strong:

Diet:

Calories: 2770
Fat: 117g
Carbs: 152g
Protein: 275g

fooz
06-14-2008, 08:18 AM
Happy birthday man. Keep up the awesome work. Your diet is looking good.

Justin Ryan
06-14-2008, 03:12 PM
Thanks Fooz!

Saturday, June 14th

Bench: 5x5@135
I Bench 3x10@95
Crossovers 3x10@40; 5x5@55
Cable pushdown 3x10@85
Tricep extension 3x10@65
CG Bench 3x8@95

Notes: Forgot to do skull Crusher. Gym was empty again today. It was so nice.

Diet:
Calories:2500
Fat: 80g
Carbs: 123g
Protein: 214g

Rough estimate on calories. I didn't count diner (turkey, potatoes, rice) and then had a little snack at taco bell around midnight... Oh well

Justin Ryan
06-16-2008, 12:32 PM
Monday, June 16th

Lat Pulldown 3x5@ 140
Arm Raise 5x10@ 20
DB lat Raise 3x10@ 25
BB Shrug 3x10@175
DB Delt raise 3x10@45
Cable row 3x10@ 110

Note: YAY!! hit 150lbs today!!

TheLion
06-16-2008, 07:05 PM
congrats hitting 150 lbs. not sure exactly how you're getting your calories and stuff, but that stuff is looking pretty good. obviously you are seeing good results from it. keep it up. subscribing

TheLion
06-16-2008, 07:06 PM
do you DL or squat?

philly08
06-16-2008, 07:23 PM
Nice work in here man, you're making good progress so far! Lookin strong.

I agree with TheLion though...more deadlifting...

Justin Ryan
06-16-2008, 09:20 PM
Thanks guys,

And yeah, I dead lift and squat 2 times a week.

What do you mean you don't know how I'm getting my calories?? Did you mean that or you don't know how I'm getting there with my calories?

Justin Ryan
06-17-2008, 04:42 PM
got dental work done so my entire mouth is numb. i cant eat anything solid.... ughhh this sucks.. i want steak n chicken!!!

Justin Ryan
06-18-2008, 07:22 PM
Tuesday, June 17th

DB Press 5@25; 5@35; 5@45; 5x5@55; 2x10@35 ea
IDB Press 3x10@35 ea
Military Press 3x10@ 65
Incline Pushup 3x10@ BW
Decline Pushup 3x10@ BW

& tricep stuff but can't remember... ha ha ha

Justin Ryan
06-18-2008, 09:05 PM
Wednesday, June 18th

Squat 2x10@ 135; 3x5@155; 1x5@175
Dead Lift 3x10@ 135; 3x5@ 185
Sitting calf Raise 3x10@ 90
Standing Calf Raise 3x10@ 150
Leg Extension 3x10@ 130
Leg Curl 3x10@ 110

BB Curl 3x10@ 45

Diet:

guesstimate : 2800+ Calories, Protein 200g+

I've been eating a lot of food I don't know the nutritional value for...

Justin Ryan
06-19-2008, 11:29 PM
Thursday, June 19

Arm Raise 3x10@ 20; 3x10@ 15
BB Shrug 3x10@185
DB lat Raise 3x10@ 25
Wide Arm Pulllup 12,7,5
Pullup 7,5,5
DB Delt Raise 3x8@ 35
Cable Row 5x5@ 135
Rear Lat Pulldown 3x10@110

Notes: Good day today at the gym. Some Crazy kid that is probably going to kill himself going nuts on doing dips, he was flailing around like a monkey going after banana's.

Diet:
Calories: 2500
Fat: 108g
Carbs: 163g
Protein: 206g

Justin Ryan
06-24-2008, 08:27 PM
Wow, Kindof been slacking on posting on here.

Tuesday, June 24th

Squat 2x10@ 135; 3x5@155; 1x5@ 160
Sitting Calf Raise 3x10@ 110
Standing Calf Raise 3x10@ 260
Dead Lift 2x10@ 135; 3x5@ 185; 3@200

Preacher Curl 2x10@ 75

Justin Ryan
07-15-2008, 02:49 PM
Tuesday, July 15th

Haven't posted on here in a while. But I've still been going to the gym everyday.

Todays workout:

Run - 5 minutes
Squat: 2x10@ 115; 3x10@ 135
Deadlift: 10@ 135; 2x10@ 185; 2x5@ 205; 3@215
Sitting calf raise: 3x10@ 115
Leg Press: 10@ 130; 10@150; 10@ 170; 3x10@ 190
Leg extension; 3x10@ 130

pretty good day today. 215 is my new PR for deadlifting!!! Yay!

Justin Ryan
07-16-2008, 01:04 PM
Wednesday, July 16th

Run - 5 minutes
Arm Raise: 2x10@20; 3x10@15
BB Shrug: 1x10@185; 2x10@135
DB Shrug: 3x10@ 70ea. Arm
Lat Pulldown: 3x10@120
Cable Row: 3x10@110
Reverse Cable Crossover: 3x10@70

Justin Ryan
07-18-2008, 08:58 PM
Friday, July 18th

Squat:

10x115; 2x5@135, 3x5@145

Deadlift

10x135; 2x5@ 185; 2x3@215; 2@225

I hurt my back deadlifting. I got 215 down great, then decided to go up to 225. First pull I got easy, went to do it again and half way up felt a weird rip down my lower back, so I dropped the weight. I think I just strained it... but i'm going to try and lay low for a few days and let it heal good. It hurt like a crazy mofo at the gym though...

TheLion
07-20-2008, 07:34 PM
dude. go to the doctor.

Insane
07-22-2008, 09:39 AM
your deadlifting days are too close together 3 days apart isn't very long, especially if your maxing every time...

Justin Ryan
07-24-2008, 11:47 PM
July 24th

Run~5 min
DB press
10x25; 10x35; 10x45; 10x50; 5x5@55

DB incline
4x5@45

DB Decline
5x5@45

Skull crushers
3x10@65

Cable tricep pushdown
5x5@85



Notes: need to go heavier in weights. I got my form much better on the tricep work. I got really pissed at my body at the gym though. I just want to grow already. oh well. It will take years, I know that...

TheLion
07-24-2008, 11:53 PM
eat more. focus on your big muscle groups. dont do cardio

Justin Ryan
07-26-2008, 01:10 PM
July 26

squat:
10x115; 2x10@135; 3x5@140

hack squats
4x10@95

sitting Calf raise
5x5@ 100

Leg Extension
4x10@140

Bicep curl
3x10@25

Justin Ryan
01-27-2009, 01:15 PM
Hey guys, I've been gone for a good while, I got really sick last august and dropped about 20 pounds. After working all summer to gain about half that I was crushed and stopped working out. Lately I've wanted to get back into it. So I've been going back to the gym a lot recently. I've gained most of the weight back, but not much of it is muscle anymore. So, glad to be back and working in the gym again.

Justin Ryan
01-27-2009, 05:58 PM
January 27th
Pre-workout: drank 1 bottle of water
Lat Pull down: 10@74, 3x10@89
Lat pull back: 4x8@80

Calf extension: 10@130
Leg press: 10@120, 10@160, 10@200

Squat: 10@95, 4x18@115, 5@135

Deadlift: 10@135

Abs


Post Workout: 6tbsp peanut butter, 2tbsp hersheys syrup

670 Cal
23g prot

Justin Ryan
01-28-2009, 05:19 PM
Jan 28th

Bench press: 10@95, 4x7@115
Decline bench: 3x8@95
Incline DB press: 10@25ea, 3x10@35 ea
Tricep pushdown: 4x10@70
Machine press: 10 to fail @70

Post Workout:

Chicken sandwhich
Curly fries
Muscle Milk light- 20g protein
Protein bar- 19g Protein

6tbsp peanut butter, 2tbsp hersheys syrup
670 Cal
23g prot

Justin Ryan
02-03-2009, 06:58 PM
Feb. 3rd

Bicycle for 5 minutes to warm up legs

Squat: 10@115, 5x5@125
Ham Curl:4x8@95
Leg press:3x10@200
Calf machine: 5x10@196

Justin Ryan
02-10-2009, 10:25 PM
Argghh, been going to the gym everyday except weekends, Usually doing this routine:

Monday: Back
Tuesday: Shoulders
Wednesday: Legs
Thursday: Nothing
Friday: Chest/Tri's

Not really sure but I might switch back to a three day split and get more intense.

Monday: back/shoulders
Tuesday: legs
Wednesday: chest/tris
Thursday: break
Friday: Back/Shoulders
Saturday: legs
Sunday: Chest
Monday: break

on & on

just thoughts.

up to 156~158

Hooray!

Justin Ryan
07-22-2009, 06:25 PM
dang its been a long time,

well update, I haven't really been to the gym until about 2 weeks ago. I finally decided to get back on track.

Soo yesterday's workout:

Jul 21, 2009
DB Flys : 30lbx10
35lbx10
35lbx10
30lbx10

Bench Press:
95lbx8
95lbx8

Decline Bench Press:
95lbx5
95lbx5
95lbx5

Cable Crossover:
70lbx8
70lbx8
55lbx10
55lbx10
55lbx10

Tricep cable extension
Superset::
60lbx13 50lbx8 40lbx10 30lbx15
60lbx10 50lbx8 40lbx9 30lbx15
60lbx11 50lbx8 40lbx10 30lbx16
60lbx12 50lbx9 40lbx8 30lbx10

Lateral DB raises
15lb x 10 x 3

Machine Lateral raises
50lb x 10 x 3

Crunch Machine
90lb x 10 x 3
80lb x 10 x 2

Altogether it was a good workout, I need to start a weight for each workout that really pushes me so I'm not doing 4 or 5 sets of 10 reps. I'm trying to do more DB work on my chest because I don't have a partner soo no spotter right now.

Today's workout:
July 22, 2009

Deadlift:
135x10
155x10
175x5
185x5
185x5

Goodmorning:
65x10
85x10
105x5
105x5
105x5

Lat pulldown
60x5
80x8
90x5
95x5
95x5

Seated Row
80x8
80x8
80x8

DB Row
40x8
50x8

Shrugs
60x10
60x8
60xfailure

Crunch machine
90x10x3

todays workout was great! I got real motivated and kept trying bigger weight. Again I'm trying to find a good weight to do a 5x5 system with for each exercise. My deadlifts felt good, I think I had pretty good form, and I think if I start off at 135, then go directly to 185 and add more weight I think i'll be able to get 200 by next workout. I still need to work on form for goodmornings... they seem very odd. I'm sure I can do more weight on my lat pulldowns too. Maybe I'll try 100 next time for a 5x5.

Justin Ryan
07-22-2009, 06:50 PM
Damn, I just read through all my old posts, a year ago I was doing about 30lbs more on my bench, way more than I can squat now... And now I can't even put down that many calories in a day.

Heres today nutrition info:

calories: 2202
Fat: 106
carbs: 71
Protien: 215

Not too bad. I still nead to get more calories. And I'd like to get around 250g protien

Justin Ryan
07-27-2009, 05:27 PM
Friday, july 24,

Legs:

Squat:
95 x 8
115 x 8
135 x 5
135 x 5
135 x 5

Then some ab work.


Todays workout
Monday, July 27th,

Chest/Tricep

DB Flies
35 x 10 x 3
40 x 8
40 x 4
35 x 10

Decline BB press
95 x 8
95 x 5 x 2

Bench press
95 x 8 x 2
115 x 5
95 x 5 x 2

DB press
40ea x 5 x 2
35ea x 5

Tricep Extensions
80 x 10 x3

SS Tricep extension
80 x 8, 65 x 12, 40 x 36
80 x 6, 65 x 13, 45 x 35

Bench Dips
body weight x 5 x 2 (my triceps were fried by now)

Fly machine
70 x 15
85 x 3
70 x 5


Diets going ok. I've been trying to get all my protien just from food, but its not working so I'm going to up myself to 2 shakes a day, also I think I'm going to give nitrean a try within the next week or two because I'm almost out of protien, maybe results too becasue I'd really like something to get through recovery faster.
From my leg excersizes on friday, my legs are still sore. Sore enough that it actually hurt to set my DB's on my legs.

Also, I need to figure out a way to isolate my pecs better. I'm trying to do flies before I bench, but then I have trouble benching, and I don't have a partner or anyone to spot me, so I'm afraid of dropping the weight, even though its not really that heavy.

Any suggestions from anyone if anyone reads this?

Coke
07-28-2009, 08:54 AM
The protein drinks will be a great help, and even some weight gainer as well if you can afford it.

Nothing to critique man, you doing doing great - you can always change things as you see fit later on.

Justin Ryan
07-28-2009, 04:18 PM
Thanks for the hit man! I'm glad someone thinks i'm doing good!

Today
Back,

Dead lift:
135 x 10
185 x 5
205 x 5
205 x 4
205 x 5
185 x 5
225 x 1 Woot! back up to where I was last summer!! and it was easy, I'll prolly add more weight next week!!
Seated Row
90 x 10
100 x 5
100 x 6
100 x 5
90 x 4

Lat pulldown
100 x 10
113 x 8
113 x 5
113 x 8

DB Row
45 x 8
45 x 8
45 x 8


So my idea of ordering the mass stack from ALN got nixed by my rents. But they said I can order one product first and see if I like it, then I can order the stack in a month when I'm back at my home gym. I'll have 2 week period of not having access to a gym in 2 weeks.. So that's reasonable enough for me.

Also some guy at the gym asked me why I wasn't using a belt for my deads and whatnot. I told him because I was trying to get my form perfect before I did so I wouldn't use it as a crutch. He said I should probably get one now. I don't know if I should, but maybe he was right. I'll probably be able to get past 250 in the next weeks. So a belt might be a good idea.

Anyways, the gym is getting to busy to do much after 5pm so I need to start going in the mornings again. BTW my gym is a puny little community college gym right now because I'm taking summer classes.

Any more comments and help from anyone?

Justin Ryan
07-28-2009, 08:41 PM
Does anyone here know where to buy a good belt?? Whats a good brand?

Justin Ryan
07-31-2009, 01:40 PM
Ohh man today's workout was great! I felt soo tight and strong afterwords

July 31, 2009

Legs:

Squat
95 x 4
135 x 5
135 x 5
145 x 5
145 x 5

Leg Extension
110 x 10
150 x 5
170 x 5
170 x 5
170 x 5

Leg Curl
110 x 5
110 x 5
110 x 5

Calf Raise
90 x 10
115 x 5
115 x 5
115 x 8

Cable crunch
90 x 10
100 x 18
100 x 15
100 x 12

Some really guys at the gym worked in with me when I squated. I hit 145 which was awesome, the most I've Squated yet! It felt great!

And my belt should be here by wednesday or so!!

Justin Ryan
08-01-2009, 10:44 PM
So today is about a year and 4 months since I've started here at WBB. As I'm looking back. I've learned so much. When I started I wanted to be a good 165 at 8%body fat, and one of my goals was to have a 50lb curl. :thumbup:

Now after this time, being in and out of the gym for periods of time, and researching as much as I can about bodybuilding and powerlifting. I think I can finally say that I'm ready to do this.

Right now I'm weighing in at 155. I started lifting again seriously about 3 weeks ago. My first two weeks I dropped 4 pounds and this week I put two back on. Also I'm getting back to learning what heavy poundages I can do.

here are some new pics of me right now at midnight... I feel like I look so little when I'm not pumped up from being at the gym.

http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1528.jpg
http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1532.jpg
http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1527.jpg
http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1538.jpg
ha ha ha ^ sorry for the messed up face. I was trying to flex.
here is my routine. I'm trying to do 3 days on, 3 days off.

Monday: Chest/tri's
Dumbell flys
Bench press or DB press
Decline Bench Press or Decline DB press
Cable crossover
Tricep extension
Dip
Over head press
Ab stuff

Wednesday: Back
Deadlift
Goodmorning
Seated Row
Lat Pulldown
DB row
Chin up
Ab stuff

Friday: Legs
Squat
hang clean
Leg extension
Leg Curl
Calf Raise
Leg Press
Ab stuff

So my goals for now:

by Sept 2nd I want to weight 170. (gain 15 lbs)
bench 155x5
squat 170
dead lift 300

This should be relatively reachable by sept 2nd. Which will be the day school starts

In the long run. I want to weight around 240lbs. I think that would be good. I know it will take years.

I'm trying my hardest not to worry about body fat right now. I've been super lean all my life though, so it's tough. ha haha, my mom said my legs are getting fat. Then she corrected herself saying they were getting much bigger. So thats a good thing.

Well. We'll see how this goes.

Justin Ryan
08-03-2009, 07:52 PM
Todays workout:

Bench Press:
95 x 5
115 x 5
135 x 5
135 x 5
115 x 5

DB Fly:
30 x 10
30 x 10
30 x 10

Cable fly:
high;
35 x 10 x 3
low;
20 x 10 x 3

Pull over:
55 x 10 x 3

Tricep extension
80 x 15
80 x 10
80 x 8; 65 x 6; 40 x 15
80 x 6; 65 x 8; 40 x 18

Wasn't feeling that good today at the gym. but, overall it was ok. I'm really trying to isolate my pecs and work on my bench form. I feel like it's really lagging. oh well. Good time overall.

Justin Ryan
08-03-2009, 08:10 PM
few progress pictures from about a year ago, but I stopped working out. So now I'm getting back into it. So heres how I looked a year ago.
http://i151.photobucket.com/albums/s151/kasperjd4/P1080183.jpg
about 2 weeks after I started working out a year ago
http://i151.photobucket.com/albums/s151/kasperjd4/P1130241.jpg
Yesterday:
http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1538.jpg

ha ha ha i've put on some fat

Justin Ryan
08-03-2009, 08:52 PM
I don't know if anyone is reading this,

but what is a good amount of fat to get a day?

Today's macro's

Calories: 2750
Fat: 125g
Carbs: 130g
protien: 192g

Justin Ryan
08-04-2009, 06:54 PM
Came home today and got my new belt, wrist straps, maximus, and novus bars!! It was like christmas!

The belt is awesome! it's so hard to put on and take off though. I'm sure it will get better over time, but I had to use a crowbar to get it off. Ha ha ha ha ha

So I worked out at home, which is horrible because i have to be super careful, since my parents put my weight equipment upstairs, so I can't drop any weight or use anything heavy. but oh well I tried my hardest and took some videos.

August 4th

Back
Deadlifts:
135 x 5
185 x 5
205 x 5
225 x 5
225 x 2
225 x 2
205 x 6

First time using the belt, so it felt a little wierd, but I think i did alright

Goodmorning:
65 x 10
95 x 10
115 x 5
115 x 5

DB Row:
50 x 8
50 x 8

Barbell curls:
45 x 5
65 x 5
65 x 5
75 x 5
75 x 5

DB Curls:
20 x 10

Working out at home just isn't the same as the gym. I don't feel motivated or pumped like I do at the gym. but overall it was good for the first time using the belt.

Sadly I left my blender at my apartment, so I can't try out my Maximus until I get home.

Here are some video's, I took them just so I could watch my form.

Err.. I need to edit them before I put them up. they'll be up by the end of the night

Justin Ryan
08-05-2009, 05:40 PM
Felt pretty good today. I got some new brand of milk by accident and it mixes horrible with my protein shakes. It's weird and makes them taste... disgusting.

Oh well, Tried the Novus bars, they had good flavor, but really didn't like the pastyness of them. I guess I like crunchy stuff.

I tried the Maximus after my workout, but again, the milk made it mix funny, soo I think I'll try it another day. I'm not feeling too well either.

The gym went well today, I only had about 3 excersizes I couldn't get done at home, so hit them pretty well today, but man was my back already blasted from my deads and goodmornings.

August 5, 2009

Finishing back:

Chin up:
4 x BW
3 x BW
2 x BW

Seated Row:
100 x 5
100 x 5
100 x 5
90 x 7

Last Pulldown
100 x 5
90 x 3
60 x 10
70 x 10

Weighted crunch
100 x 15
100 x 15
100 x 15

Ab Rotation Machine
70 x 10
70 x 10
70 x 10

Good day overall. I just feel like crap.

But got to play with lasers in physics, so that made it fun!!!:micro:

XMadmanX
08-05-2009, 05:52 PM
try and get .5g/lb of fat. so about 75-80g. Good work on the progress man

Justin Ryan
08-05-2009, 07:37 PM
Thanks for the info and reading MadMan!

Got bored so took some fun pictures with my tub of Maximus. ha ha ha

http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1546.jpg

http://i151.photobucket.com/albums/s151/kasperjd4/IMG_1550.jpg

ha ha ha

Justin Ryan
08-09-2009, 01:15 PM
Ha ha ha,

weighed in at 158 this morning!! so I'm gaining about 2lbs/week right now! which is awesome.

I'm really finding it hard to stay under 90g of fat per week.

Decided not to do my leg routine on friday because it was my g/f's b-day, so I had to drive out to her house, and didn't exactly want to be sore for her birthday... :)

Have my last exam on monday, so I'll probably go to the gym either before or after to get some heat out.

Damn I am having protein farts like crazy

Justin Ryan
08-10-2009, 06:58 PM
Wasn't feeling to good today. Been really stressed out about my physics test today. but finally it's over with.

Monday, Aug. 10

Chest:

Bench press
45 x 10
95 x 10
115 x 5
135 x 1
130 x 4 x 3

decline bench
95 x 10 x 3

DB press
40 x 5 x 3

High cable fly
30 x 8 x 4

low cable fly
20 x 8 x 4

tricep extension
90 x 7 x 4

I felt horrible, but oh well.

I also really need a spotter, can't wait to get back to st. augustine.

Justin Ryan
08-10-2009, 07:56 PM
I just read the eating optimally for size and strength and had a few questions.

It says to for a person 18-22 to eat 25calories/lb of body weight. for me that would be 158x25=3950...

I was just wondering if something is wrong. I've been averaging 2500 calories a day and have been gaining 2lbs per week steadily for the last 3 weeks. All my lifts have been going up, i'm not gaining excessive fat, and I'm actually gaining visual muscle.

Should I bump up to 4000 calories a day? or see where 2500 takes me and go from there?

Justin Ryan
08-11-2009, 01:07 PM
Decided to go to the gym this morning instead. Man it was a great workout!!
Back:
Deadlift:
135 x 5
185 x 5
205 x 5
225 x 5
225 x 5
245 x 3!!!!(thank God for this lift!! I felt great! still had much more in me)

Goodmorning:
95 x 5
115 x 7 x 2

BB Row
first time trying this
95 x 10
115 x 5
this felt kindof weird. I need to research form on it.

Seated cable row
110 x 5
110 x 5
110 x 5
100 x 5
100 x 5

Lat Pull down:
100 x 8
125 x 5
125 x 5
125 x 5
100 x 10

This felt so good too, I've never done 125 until today and man it was eye popping, but it felt great

Horay page 4

Virtron
08-12-2009, 09:31 PM
nice work. good stuff.

Justin Ryan
08-13-2009, 10:42 AM
Thanks much Virtron!!! and thanks for reading!

Justin Ryan
08-13-2009, 10:56 AM
August 13, 2008

Back:
Squat:
45 x 10
115 x 5
135 x 5
155 x 6
155 x 5
155 x 5

Hang Clean
65 x10 just for fun

Leg curl:
110 x 10
118 x 8 x 3

Leg Extension:
150 x 10
170 x 5
190 x 5 x 3
These were pumping out pretty easy!!! can definetly go up over 200 next time...

Calf Raise:
115 x 10 x 3

Gained another pound this week So now I'm 159.8 this morning. After taking a huge dump!!

Diets consisting about 2700+ calories. 80g fat, 150g carbs, 200g protein. ish.... Just a rough estimate.

Feelilng really good about lifting lately, My excersises are gaining weight pretty well.

Sadly today is my last day to work out at the gym becasue I'm moving home tomorrow and my gym membership ran out there...no more POS school gym.

I can't wait to get back into a power rack for squatting.

Justin Ryan
08-14-2009, 07:20 PM
Turns out I ripped or pulled part of my tricep....... :( It hurts soo bad.

This sucks soo much.

Justin Ryan
08-17-2009, 07:58 PM
So now I have an Eye infection and a torn tricep... looks like no working out for a while.... Man this week sucks

Justin Ryan
08-19-2009, 09:04 PM
Eye's slowly improving. I'm having to go to the doctor every morning to get it checked out. Don't want it to spread.

Hopefully I'll be ok to go to the gym tomorrow.

And my tricep is healing pretty good. I was able to do some very light tricep kickbacks and some other light work to stretch it out a little bit.

Eating is really hard when you can't see..... Ha ha ha ha. Man this sucks soo bad.

Justin Ryan
08-24-2009, 05:55 PM
FINALLY BACK TO THE GYM! THANK GOD!

gym was soo hot I almost threw up. blugh

Back today

Deadlift:
135 x 10
185 x 5
205 x 6
225 x 5 (easy today)
245 x 5 x 3 ( Felt great Thank God!)

BB Rows
115 x 8 x 3

Lat Pull down
80 x 10
100 x 10 (real easy today)
120 x 8 x 3 ( felt great too!! had some cute girl on pilates looking at me)

The gym was soo packed today I had to wait about 10 minutes for each station.... again a CHICK doing CURLS IN THE SQUAT RACK AHHHHHH!!!!

Justin Ryan
04-07-2012, 07:57 AM
Well, After two years I'm back. And so excited to be back you couldn't believe. Here's my story of what happened of the last two years.

I was working out in a good regime, I had hit 178lbs. I was in the Marine Corps OCS program and was diagnosed with moderate Mitral Valve prolapse & regurgitation to a point where the doctors told me I wasn't allowed to run, workout, lift. Really anything. I was released from the OCS program and got pretty depressed. Over six months I dropped from 178 to 140. I got picked up by a famous SI & HBO photographer and have been working for him since. Finally after two years, I found a new doctor who actually cared enough to do tests so I did a bunch of tests and found out that my heart is fine the regurgitation is not a problem with my health and I'm cleared to do whatever I want. Yesterday I got a membership back to the gym I used to work out at and went back. It felt so amazing to be back. I feel disgusted at what I used to be able to do and what I can do now, but two years of being told if you touch weights or run you're going to die made me be pretty unhealthy.

So I guess since I'm a photographer now I'll maybe post some of my pictures & my bosses photographs that we do just fun in here. I hope you guys like them. We have actually shot a lot of fitness work, and I'm doing to a shoot for a sports therapist next week. I'll try to post some fun stuff on here to keep ya'll coming back.

Here's yesterdays workout. Don't laugh.

Squat:
95 lbs x 8rep
95 x 6
95 x 4

Bench Press:
95 x 8
95 x 8
95 x 8

DB Press
50 x 10
60 x 8
60 x 6

Pullups
5
3

Lat Pulldowns
70 x 10
80 x 10
80 x 10

Tricep pushdowns
60 x 10
60 x 10
60 x 10


Thank you all for looking!

Justin Ryan
04-09-2012, 10:22 PM
Was really sore from Friday's workout so I took it a little easy today. I haven't touched a weight in 2 years so man am I sore.

Seated Row
85 x 10
120 x 8
120 x 8
120 x 8

Lateral Raises
15ea x 10
15 x 10
15 x 10
15 x 10

Front Raises
15 ea x 10
15 x 10

DB Shrugs
45 ea x 10
45 ea x 10
45 ea x 10

Diet is getting a little better. Craving sweets & carbs like crazy. I'm going to be working chest tomorrow.

Justin Ryan
04-10-2012, 05:34 PM
Hit Chest today.

Bench Press:
100x6
100x6
100x6
100x4

Decline Press:
85x10
95x8
95x5-failure

DB-Press
40ea- Failure
30ea x 8
30 x 6
30 x 6
30 x 3

Tricep Pushdown
70x10
80x10
90x8

^ I have a feeling this machine's weight is off.