Was able to train at 7am this morning. My 2 regular clients are on vacation.
Did back and light bi's.
209 this am. Right on track I believe.
20 minute walk with dog followed by 20 min on bike.
Shins were killing so I had to stop at 20 min and switch to bike.
Did Zhealth video, and low back rehab stuff, stretching and inversion table.
Blasted arms followed by 30 minutes on stair climber. Level 3 and 4.
I'm using the split you recommend to me on Facebook
I'll let youu know how everything goes with it.
leg day. Since I can't really squat with bad back, I have to pre exhaust legs then squat last a not go over 235.
I used the SSB this week.
ext and curls - 4x20
belt sq 4x10
split sq 4x5 each leg super set with leg press4x10
ssb squat 4x15
Taken after legs 11 weeks out.
20min walk, 20 min bike hr 130
went good today, but strength was down from diet.
incline fly 5x20
incline bb 5x12
flat bb 4x5 paused
machine shoulder press, 3x15
behind the neck bb 5x5
kickbacks for tris 3x20
lat pd 5x15
chest supported incline db rows 5x15
one arm side shrugs 5x15
super set with seated row sets of 12
1 arm cable curls 3x20
I don't think Chris ever posted this, so I'll put a link here.
Here is a short piece NPR did with me last spring, It just aired Monday.
arms today. Been training bi's and tri's together on its own day.
You know it was good leg work out when you puke, have to change your sweat soaked undies, and tshirt, before you drive home and can barely walk to your car or from your car to your house.. then you add up the total reps and come up with 498 reps.
still not squatting above 235.
Cardio days. 30 minute bike on Saturday 25 minute Zhealth session. On Sunday 20 minute walk followed by 30 min on bike.
10 weeks out.
chest and shoulders.
strained left pec doing incline barbell.
incline flys 5x20
incline bb press 5x12
flat bb 5x6 pauses
lateral raises 4x20
seated db shoulder press 5x8
machine press 3x12
kick backs 3x20
back. did back today with the usual few light sets of biceps.
Ended up sick the next day and missed cardio wed and thursday. I never missed a meal, but bad congestion in head.
My low back was very bad the day after this workout. I called a neurosurgeon and scheduled an appt for March 12. I think I may need a second opinion and some epidural shots for sure. frustrating, since I have not deadlifted at all or squatted over 235 since January.
I had two steriod injections in L4-L5 and L5-S1 with little relief. I also ended up sick with repository infection that required antibiotics. TWO VERY BAD THINGS FOR CONTEST PREP.
This all set me back about 4 weeks or so. I had to find a later show. I found one 2 weeks later, and this Saturday will be 5 weeks out. I was 194.4 last Friday.
Cardio is now twice daily , 7 days a week at 40 minutes a piece. Still training 4 days. I would like 5 but just dont have the time.
I'm curious as hell to see if all this mass work will carry over to a bigger bench if you ever start competing in bench again. It sure does for me, though i'm not quite at your level.
Body comp still holding on to fat from cortizone. Nasty shit.
IT's been 32 days and from what I gather stays in your system for 1-3 months!!
Still shooting for meet in 4 weeks, but will decide how I look in 2 and go from there. IF still not right, I found a few more national qualifiers with just a short 3-4 hour drive in June.
Cardio now 2 x 45min sessions everyday and training 6 days a week. 186.6 BW
I've decided to do the May 18th show. I will be ready. Cortizone made it rough for about 6 weeks straight. Training days a week with weights, and cardio 7 days.
Strength is non existent!
Well I did it. I won Open Middle Weight, Masters, and Overall ~
Thanks for all the support guys.
My wife Dana did great also, 3rd in physique~, 3rd in Masters, ad 3rd in Masters Figure
Here are some pics.
Great job Ryan!!
Awesome, congrats to you and your wife!!!
I did an International Pro qualifier Aug 31.
I took 2nd in 35+and 6th in Open. Goal was 1st and top 5.
I weighed in at 176 1/4 , came in bigger and fuller then May show where I was 171.
Here is a photo of 35 division and one from the open.
Thanks again to Chris for his continues support.
I will compete in May 2014 god willing.
Awesome job Ryan!!