ryanhards training log

[ryanhard]

28th jan

deadlifts              4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows            3x20,12,7    -130lbs,160lbs,195lbs
wide-upright rows  2x12          -85lbs
e-z bar curls         3x20,10,8    -45lbs,65lbs,75lbs

[ryanhard]

30th jan

low incline bench press       3x20,12,9 -115lbs,140lbs,160lbs
high incline press               3x15,10,10 -105lbs,115lbs,130lbs
barbell hack squats            3x20         -95lbs,120lbs,155lbs

[ryanhard]

1st feb

deadlifts         4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows       3x20,16,15  -115lbs,140lbs,160lbs
wide upright rows  2x12 -85lbs
e-z bar curls    3x20,10,8 -45,65,75lbs

[ryanhard]

4th feb

low-incline bench press    3x20,15,10 -115lbs,140lbs,160lbs
high incline press             3x15,15,11 -105lbs,115lbs,130lbs
barbell hack squats          3x20         -95lbs,120lbs,155lbs

6th feb

deadlifts                        4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows                      3x20,18,15  -115lbs,140lbs,160lbs
wide upright rows(e-z bar) 2x8,7        -90lbs
alternate dumbell curls      3x15,10,8(per arm) -25lbs,35lbs,35lbs

[ryanhard]

8th feb

low-incline dumbell press         3x20,16,10 -50lbs,60lbs,70lbs
high-incline press                   3x15,15,8  -105lbs,115lbs,140lbs
barbell hack squats                3x20         -105lbs,130lbs,160lbs


good workout,even though i felt a little tired and stomach was off.

[ryanhard]

11th feb

deadlifts             4x15,10,5,5 -150lbs,205lbs,260lbs,315lbs
bent rows           3x20,10,7   -130lbs,160lbs,195lbs
wide upright rows(e-z bar)  2x15,12 -45lbs,65lbs
alternate hammer curls   3x15,10,5 -25lbs,35lbs,50lbs.

[ryanhard]

13th feb

low-incline bench press    3x20,12,8 -115lbs,145lbs,170lbs
high incline press            3x15,15,8 -105lbs,115lbs,140lbs
barbell hack squats          3x20       -105lbs,130lbs,170lbs

[ryanhard]

21st march

hi guys,am back now,decided to start my log back up.could not be arsed  to do the log as got no feedback.

todays workout.

barbell hack squats    1x10-210lbs
low incline dumbell press   1x7-80lbs
bent rows                     1x8-190lbs

thanks guys!!!!!!!!!!!!!

[ryanhard]

25th march

high-incline press        1x9-155lbs (1rep more)
deadlifts                    1x5-330lbs (5lbs more,new pw)
dumbell rows              1x8-80lbs
preacher curls(e-z)      1x5-55lbs (failed at 5,just could not move it!!!)


good work-out,gonna have some steak and rice !!!

[MisterMagoo]

whoa, there's no one in this one?? weird.

when you say "high incline", what do you mean? also, i didn't read the earlier posts, but your workout structure seems a little scattershot, how do you set up your split?

[ryanhard]

"high-incline" is not as high as a shoulder press,but not as low as a regular incline,if that helps.rally feel it in the upper chest and shoulders.

my split is

routine 1
chest/triceps/legs

routine 2

shoulders/back/biceps

[MisterMagoo]

so like halfway between? not bad. i do that once in a while with dumbbells to mix it up for assistance, but our barbell station can't adjust otherwise i'd try that too. 

[ryanhard]

30th march

low-incline dumbell press        1x8-80lbs(1 rep more!)
barbell close grip bench          1x5-160lbs
barbell hack squats                1x9-215lbs(5lbs more)
dumbell squats                      2x8-70lbs

pretty good,considering i did not eat or sleep very well for the past 3 days.

[MisterMagoo]

that's real good on the barbell hacks. just to piss around i took a shot with 135 and nearly fell over backwards. not to mention the brush-burn on my ass. 

[ryanhard]

lol  yeah i've done that a few times!!!
i have to have my heels raised or i go backwards in a hurry!!!
since i started them i have noticed my teardrop is thicker,so i am very happy with them.

[MisterMagoo]

lol  yeah i've done that a few times!!!
i have to have my heels raised or i go backwards in a hurry!!!
since i started them i have noticed my teardrop is thicker,so i am very happy with them.

you mean you stand on your toes, or you use plates under your heels?

[ryanhard]

yeah,i use 2 plates,to stop falling backwards

[ryanhard]

3rd april

high-incline press         1x7-160lbs(5lbs more)
deadlifts                     1x5-330lbs
t-bar rows                  1x8-145lbs
preacher curls(e-zbar)   1x6-55lbs(1 rep more)


good work-out,felt strong and made a little improvement,so pretty happy!

[ryanhard]

7th april

low-incline bench press   1x6-175lbs(5lbs more)
low-incline dumbell press  2x8,6-70lbs
dips                              2x12-b/w
barbell hack squats          1x11-215(2 reps more!)
dumbell squats                2x12-70lbs(4 reps more on both sets)

8th april

chest/legs/shoulders/upper back really sore!!!!!

[ryanhard]

11th april

high-incline press                1x7-160-1/2lbs
deadlifts                            1x5-335lbs(new pb!!)
t-bar rows                         1x7-155lbs
preacher curls(ez bar)          1x7-55-1/2lbs

good workout,increased on all,but was really hard!! did not feel as strong as the last time i did this workout,that one was great and everything was easy,not this one!!!

[MisterMagoo]

your workouts are incredibly brief. it looks like they can't take more than 20 minutes or so. you feel like that gives you enough work?

[ryanhard]

my workouts take around an hour,i only list my working sets,not warm-ups.i do 3-4 warm-ups for each exercise.cannot be arsed to type them!!!

[ryanhard]

15th april

low incline barbell press(close grip)    1x6-178lbs(3lbs better)
incline dumbell press                       2x10,7-70lbs
barbell hack squats                         2x8,6-220lbs(5lbs more)

increased on everything so pretty happy with the way things are going!

[MisterMagoo]

where are you finding a way to add 3 pounds to your lifts, man? they have 1.5 pound plates at your gym? 

[PANDAEMONIUM]

Judging by the poundages being thrown up in this thread, I'd say we have another Kaz in the making