ryanhards training log

[thewickedtruth]

june 1st.

deadlifts  1x7-305lbs
high incline barbell press  1x10-150lbs
barbell rows  1x9-175lbs
dumbell hammer curls  1x7-50lbs

felt good,strong.improved on everything so am pleased with the way things are going.

i believe that most people would be bigger and stronger if they stopped wasting there time on exercises that will not get them anywere.
how many times have you seen guys training arms doing set after set and they cannot bench 200lbs,they will never get big arms that way.u have to get stronger on the basics
u won't see a guy u cannot bench 200lbs with a muscular 20inch arm,you will see  that on a guy who uses a lot more.
i keep my sets low to aid my recovery,i overtrain very easily.
so that is why i am focusing on the basics,also i am limited by what i can do as i train at home.

interesting..nice to see someone who's not just another lamb in the flock.

[ryanhard]

hi guys computer been down for a few weeks but am back now!!!!!!!!!!

last 3 workouts....

13th july

deadlifts -1x9  305lbs
bent rows -1x6  185lbs
high incline press -1x8  150lbs

16th july

barbell hack squats -2x9,7  195lbs
e-z bar curls -1x7  90lbs

18th july

dips -1x5  bodyweight+75lbs
low-incline bar press -1x5  170lbs
lying tricep extensions -1x8  90lbs

overall am very happy with my progress.i weigh myself every 3 months last time i was 138lbs as of 11th july i am now 147lbs.

[climber]

hey is that deadlift an olympic bar with 3 plates per side?  if so then you're doing 315 not 305

[ryanhard]

no its just a normal straight bar so it is just 305lbs.

[ryanhard]

20th july

deadlifts  1x7 -307lbs
bent rows  1x10 -170lbs
high incline bar press  1x7 -150lbs

pretty good,but right elbow aching on the rows.

[slaveboy1980]

more volume. soon you will get stuck and only volume will help you.

besides low volume training doesnt give you the complete look.

[ryanhard]

give me an example of what you consider volume training.

at the moment my training is going pretty good,i will make some changes when things change.

[ryanhard]

23d july

barbell hack squats  2x7,6 -205lbs
sissy squats           2x15  -b/w+44lbs
preacher curls         1x7   -55lbs
e-z bar curls           1x6   -90lbs

good workout,quads and biceps really pumped up.

[ryanhard]

25th july

low-incline dumbell press  1x10 -70lbs
dips                              1x10 -b/w+45lbs
incline barbell press         1x5   -150lbs
bench dips                     2x20 -b/w

very good pump,felt strong.

[ryanhard]

27h july


deadlifts     1x8 -307lbs
bent rows   1x6 -185lbs

giant set for shoulders-dumbell front raises   
                               side laterals
                               dumbell upright rows
                               dumbell presses
                               bent laterals
                                                             2 giant sets x10 
all done with the same dumbells -15lbs

shoulders hurt like hell!!

[ryanhard]

30th july

looking in my log i realised i had done the same thing(low sets and reps)for over a year,so thought it was time for a change.

free hand squats        3x10       -b/w,bw/+20lbs,b/w+40
lunges dumbell           3x10       -10lbs
step-ups                   3x10       -b/w
barbell hack squats     3x10,8,8  -120lbs,140lbs,140lbs
sissy squats              3x10        -b/w,b/w+10lbs,b/w+20lbs

all done as a giant set(3 times)

front squats              2x10        -50lbs(never done these before,could barely stand so lbs is not where i would like)

the pump was amazing,and the pain doing the giant set was torture.but for first time not to bad.

[ryanhard]

30th july

incline flyes             3x10 -40lb,50lbs,50lbs
incline bar presses    3x10,10,7 -95lbs,120lbs,140lbs
dips                       3x10,10,7 -b/w,b/w+10lbs,b/w+20lbs
     all 3 exercises done as a tri-set

e-z bar curls                 2x10 -45lbs,55lbs
inclind dumbell curls        2x10 -15lbs,25lbs
preacher curls (e-z bar)  2x10,3 -45lbs,55lbs
dumbell hammer curls      2x10,6 -15lbs,25lbs


had to work really hard to try and get to 10 reps on everything and failed will try harder next time!

[natural al]

more volume. soon you will get stuck and only volume will help you.

besides low volume training doesnt give you the complete look.

c'mon now.  I don't even know where this comes from, explain to me what you could possibly mean...if a guy is consistantly getting stronger even if the volume is low he's gonna get bigger if he covers his basis as far as eating goes.

[ryanhard]

i did not understand that one myself!
training with more volume only burns me out after a few weeks so i do low sets to keep interest and keep a little fresher mentally.
volume sucks for me,i like to be in and out under an hour.

[ryanhard]

last  work outs....

6th august

deadlifts  1x5 -270lbs
low-incline dumbell press  1x13 -60lbs
dumbell rows  1x12 -60lbs
e-z bar curls  1x10 -65lbs

9th august

barbell hack squats  1x10 -170lbs
close grip bench press(e-z bar)  1x15 -110lbs

[Get Rowdy]

Why did your weight go down on deadlifts?

[slaveboy1980]

c'mon now.  I don't even know where this comes from, explain to me what you could possibly mean...if a guy is consistantly getting stronger even if the volume is low he's gonna get bigger if he covers his basis as far as eating goes.

nope, not as easy as that. i used to believe that myself, i was into the " if you squat 250kg you cant have small legs" bullshit". If you get stronger you will get bigger, yes its true to some extent (obviously) but not as complete or as big as you would have been with more volume (than this guy does). My advice is "get stronger with more volume" and not just get stronger.

[ryanhard]

nope, not as easy as that. i used to believe that myself, i was into the " if you squat 250kg you cant have small legs" bullshit". If you get stronger you will get bigger, yes its true to some extent (obviously) but not as complete or as big as you would have been with more volume (than this guy does). My advice is "get stronger with more volume" and not just get stronger.

what exactly do you mean 'complete'?
i only count my top sets,not warm-ups.each exercise gets 2-4 w/ups so when you say volume what do you mean?20 sets?
i used to train in a more conventional way 8-12 sets per bodypart and got no-where fast,the moment i cut my sets i started to grow.so i say people have to find what works best for themselves.

[ryanhard]

Why did your weight go down on deadlifts?

i was tired,had not eaten as well and was just a little worn out,but will be back to normal next workout.

[ryanhard]

14th august.

deadlifts  3w/ups 1x5 -305lbs
barbell rows   2w/ups -1x7 -185lbs
e-z bar curls  2w/ups -1x8 -80lbs

good workout,deadlifts felt real heavy.

[ryanhard]

15th august

low-incline dumbell press  3w/ups 1x10 -70lbs
close-grip bench press(e-z bar)  1w/up 1x12 -120lbs
high incline barbell press  2w/ups 1x7 -140lbs

pretty good

[ryanhard]

17th august

squats  4x20 -75lbs,75lbs,95lbs,120lbs(no stands so have to lift from the floor,thats why so light)
barbell hack squats  3x15,10,8 -120lbs,160lbs,195lbs

okay workout,i will try harder next time!

[ryanhard]

20th august.

chin-ups  3x10 -b/w(just as a warm-up)
deadlifts  4x12,10,8,5  -150lbs,205lbs,260lbs,315lbs(new record)
bent rows  4x20,12,8,6  -120lbs,150lbs,185lbs,185lbs.
e-z bar curls  3x15,8,7  -45lbs,65lbs,90lbs

good workout,felt strong.

[ryanhard]

23rd august.

low-incline dumbell press  4x15,15,10,8 -50lbs,50lbs,60lbs,75lbs
close grip bench press(e-z bar)  2x15,8 -90lbs,130lbs
high-incline barbell press  3x15,10,9 -95lbs,120lbs,140lbs
dips  3x12 -b/w

good,increased on everything!

[ryanhard]

24t august.

squats  4x20 -75lbs,75lbs,95lbs,120lbs
barbell hack squats  3x15,12,7 -120lbs,160ls,205lbs
dumbell lunges  2x5per leg -25lbs

i am writing this 25mins after and i feel really bad,feel sick and got a headache coming.all i wanna do is lie down and not move!