Author Topic: ryanhards training log (Read 38620 times)

ryanhard · « **on:** May 08, 2007, 10:14:35 AM »

hi ryan here,
just abit of info...i am 31,and 5 foot 4 tall and and weigh 138lbs.
my training is very basic and hard.
i train every 4th day.
my last two workouts.....

3rd may.
incline dumbell press-1x3 90lbs
close grip press-1x7 145lbs
dumbell squats-1x12 90lbs
sissy squats-2x15 bw+20lbs

7th may.
deadlifts-1x5 295
seated military press-1x7 110lbs
barbell rows-1x12 135lbs
hammer curls-1x8 35lbs

all advice and comments are welcome!

thewickedtruth · « **Reply #1 on:** May 08, 2007, 01:10:17 PM »

finally! one of the few getbigger's will to post their numbers and show us what they're made of! I applaud you stranger! Now quit fucking around get to work!

natural al · « **Reply #2 on:** May 08, 2007, 01:11:42 PM »

do you fail at the rep range you listed or do you just kinda stop? I'm wondering what you're mindset is in coming up with this routine.

thewickedtruth · « **Reply #3 on:** May 08, 2007, 01:14:37 PM »

Quote from: natural al on May 08, 2007, 01:11:42 PM

do you fail at the rep range you listed or do you just kinda stop? I'm wondering what you're mindset is in coming up with this routine.

Do you understand his sets/rep scheme? No matter how much I read it, it looks like 1 set of five reps with this and that, etc. I don't get it.

natural al · « **Reply #4 on:** May 08, 2007, 01:36:22 PM »

Quote from: thewickedtruth on May 08, 2007, 01:14:37 PM

Do you understand his sets/rep scheme? No matter how much I read it, it looks like 1 set of five reps with this and that, etc. I don't get it.

that's kinda what I was getting at. I don't really understand what the endpoint is...

ryanhard · « **Reply #5 on:** May 09, 2007, 06:54:18 AM »

i only count working sets,each exercise has 3-5 warm-up sets.
this training cycle i have been focusing on deadlifts and the 3 pressing exercises,while just maintaining a set level on the others.
i have two more weeks of hard training,before backing off for 2-3 weeks before starting again.
i have not decided what to focus on yet.

top sets on the 3 pressing exercises are taken to failure,deadlifts i aim for 5-8 reps.

i also warm-up each work-out with 3x10 of chin-ups.

ryanhard · « **Reply #6 on:** May 09, 2007, 07:03:30 AM »

i am limited in what exercises i can use as i train at home.
thought i had better mention that!.

natural al · « **Reply #7 on:** May 09, 2007, 02:35:13 PM »

how long you been training?

ryanhard · « **Reply #8 on:** May 10, 2007, 07:32:25 AM »

i have been training since i was 14,i weigh 138lbs at the moment.at my heaviest i was 170lbs in good condition.i lost most of that when i was injured with a knee injury and a quad strain.so lost motorvation for a couple of years and i dropped right down to 120lbs but the past year i have got right back into training and am slowley building myself back up.

ryanhard · « **Reply #9 on:** May 11, 2007, 06:31:58 AM »

11th may.
incline dumbell press-3 warm-ups 1x3 90lbs crap-no improvement
close grip press-2 warm-ups 1x7 145lbs
dumbell squats-4 warm-ups 1x10 90lbs

just terrible,my mind was all over the place.just felt tired and weak.

time for a change i think,anybody got any ideas?

slaveboy1980 · « **Reply #10 on:** May 11, 2007, 07:25:47 AM »

start working out more often. HIT IS SHIT

ryanhard · « **Reply #11 on:** May 14, 2007, 03:32:57 AM »

may 14th

shoulders. 3 giant sets
front raises 15lbs 20,15,15 reps
side laterals 10lbs 20,15,15
upright rows 45lbs 10,10,10
military press 70lbs 10,10,8
bent laterals 10lbs 20,15,15

triceps.
seated tricep extensions(tricep-bar) 3x15,15,10 45,55,65lbs
one arm dumbell extensions 2x15,10 10,15lbs
bench dips 2x25 body weight

decided to increase volume and see what happens.
shoulders burned like hell and pumped up amazing!
triceps too,measured arms for first time in a while a pumped 15inches.not bad at a body weight of 138lbs.

slaveboy1980 · « **Reply #12 on:** May 14, 2007, 05:52:59 AM »

go to a 4 or 5 day split with higher volume. 12-20 sets per bodypart.

ryanhard · « **Reply #13 on:** May 20, 2007, 08:40:56 AM »

18th may.

deadlifts 6reps-295lbs
high incline military press 15reps-120lbs
bent rows 8reps-170lbs
hammer curls 5reps-50lbs

top sets listed.
felt good,just gotta keep at it!

pumpster · « **Reply #14 on:** May 20, 2007, 11:15:21 AM »

Quote from: slaveboy1980 on May 11, 2007, 07:25:47 AM

start working out more often. HIT IS SHIT

I agree; step up the frequency, hit each muscle twice weekly AND ensure that the intensity is kickass otherwise don't be surprised if nothing much happens.

5-8 sets per muscle based on muscle size, each set intense AFTER/not including warmups.

That's also assuming there's protein taken in between meals.

ryanhard · « **Reply #15 on:** May 22, 2007, 08:23:38 AM »

may21st,
work sets only.
incline dumbell press 1x10-70lbs
dips 1x12-bodyweight+20lbs
seated tricep extension 1x11-70lbs
barbell hack squats 1x8-140lbs

all work sets to failure

regarding the advice i have recieved,i cannot train each bodypart twice a week as i do not recover very well,my legs are very sore and it hurts to walk properly(may22nd) and they will be sore until friday so how can i train them twice a week?and this is the same for all bodyparts.

slaveboy1980 · « **Reply #16 on:** May 22, 2007, 09:55:45 AM »

Quote from: ryanhard on May 22, 2007, 08:23:38 AM

may21st,
work sets only.
incline dumbell press 1x10-70lbs
dips 1x12-bodyweight+20lbs
seated tricep extension 1x11-70lbs
barbell hack squats 1x8-140lbs

all work sets to failure

regarding the advice i have recieved,i cannot train each bodypart twice a week as i do not recover very well,my legs are very sore and it hurts to walk properly(may22nd) and they will be sore until friday so how can i train them twice a week?and this is the same for all bodyparts.

go once a week per muscle group (direct training), with high volume. 4-5 day split.

ryanhard · « **Reply #17 on:** May 25, 2007, 07:01:37 AM »

may 25th.
work sets only.

deadlifts 1x5-305lbs
high incline barbell press 1x13-130lbs
barbell rows 1x7-175lbs
hammer alternate curls 1x6-50lbs

felt good.

thewickedtruth · « **Reply #18 on:** May 25, 2007, 07:03:13 AM »

Quote from: ryanhard on May 25, 2007, 07:01:37 AM

may 25th.
work sets only.

deadlifts 1x5-305lbs
high incline barbell press 1x13-130lbs
barbell rows 1x7-175lbs
hammer alternate curls 1x6-50lbs

felt good.

Why do you have it split like that? Just curious. Doing the total body thing? Good numbers man! Keep it up!

ryanhard · « **Reply #19 on:** May 25, 2007, 10:54:14 AM »

yeah,my split is....

1/chest,triceps,legs
2/back,shoulders,biceps

just focusing on the basics,for overall size and strength.

slaveboy1980 · « **Reply #20 on:** May 26, 2007, 09:23:58 AM »

Quote from: ryanhard on May 25, 2007, 10:54:14 AM

yeah,my split is....

1/chest,triceps,legs
2/back,shoulders,biceps

just focusing on the basics,for overall size and strength.

do more sets. more sets=more loading=more muscle

ryanhard · « **Reply #21 on:** May 28, 2007, 08:28:41 AM »

may 28th.

incline dumbell press 1x11-70lbs
dips 1x10-b/w+45lbs
seated tricep extension 1x8-80lbs
barbell hack squats 1x8-150lbs

good workout,improved on everything.

thewickedtruth · « **Reply #22 on:** May 28, 2007, 08:30:36 AM »

Quote from: ryanhard on May 28, 2007, 08:28:41 AM

may 28th.

incline dumbell press 1x11-70lbs
dips 1x10-b/w+45lbs
seated tricep extension 1x8-80lbs
barbell hack squats 1x8-150lbs

good workout,improved on everything.

THATA BABY THATA WAY!!!

natural al · « **Reply #23 on:** May 30, 2007, 02:44:48 PM »

Quote from: slaveboy1980 on May 26, 2007, 09:23:58 AM

do more sets. more sets=more loading=more muscle

I don't know....I don't think he's really doing a bad thing limiting his sets at this point, might want to spice it up a little with some different movements but it's my opinion that 90% of the guys I see training in the gym are doing things that they shouldn't be doing just to do them. Why is a dude that weighs 115lbs and is 6 feet tall doing concentration curls with the 25lbers? I dont' get it.

I say keep going like he is for a little while longer than re-assess the situation.

ryanhard · « **Reply #24 on:** June 01, 2007, 07:56:08 AM »

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.