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firsthorseman97
02-17-10, 6:54 am
Looking good and stable, kill it bro.

Thanks NT.


Bumping yesterday's work...


Chest & Tri's

Flat BB: 135 x 12, 185 x 10, 225 x 8, 255 x 5, 285 x 1, 225 x 13, 9

Incline DB: 80 x 12, 90 x 8, 8

Decline BB: 185 x 10, 225 x 8

Flat DB Flyes: 45 x 10, 10


Skullcrushers: 70 x 12 for 3 sets

RG Pressdowns: 132 x 15 *DS* 96 x 9 *DS* 60 x 20

-WO time was 70 min.
-Benchwork felt good. Shoulder felt great!

Firedrake
02-17-10, 9:37 am
SWEET! Nice work, bro! Bench is climbing!

I'm glad the shoulder is getting with the program! <grin>

B Con
02-17-10, 10:32 am
Damn Ryan you making me wanna step my game up. Good stuff.

firsthorseman97
02-17-10, 10:55 am
SWEET! Nice work, bro! Bench is climbing!

I'm glad the shoulder is getting with the program! <grin>
Thanks Jim. Its getting back to where it needs to be.


Damn Ryan you making me wanna step my game up. Good stuff.

Thanks B. Funny, I stepped up my bench game because of you.

D-NUTZ
02-17-10, 2:44 pm
Nice work yesterday. Glad the shoulder is still holding up.

firsthorseman97
02-17-10, 5:17 pm
Nice work yesterday. Glad the shoulder is still holding up.

Thanks D.

scals
02-17-10, 9:07 pm
285 is strong brother. Nice work.

Big C
02-17-10, 10:30 pm
Bringing a new, heavier package to the Cage this year I see......

Is your girl coming with you again?

NaturalTrainee
02-18-10, 6:11 am
You know we know you rock.

firsthorseman97
02-18-10, 6:42 am
285 is strong brother. Nice work.

Thanks Steve. I was happy with it.... for now.


Bringing a new, heavier package to the Cage this year I see......

Is your girl coming with you again?

I'll be at least 20 lbs heavier and around the same BF as last year. Yeah, she'll be with me. She loves going to the Arnold.


You know we know you rock.

Thanks NT. I appreciate your support.

firsthorseman97
02-19-10, 6:36 am
Back & Bi's

RG Pull-ups: BW x 15, +25 x 8, +45 x 8, BW x 10

DB Rows: 100 x 8 for 3 sets

Star Trac Pulldowns: 65 x 10 for 6 sets
-3 sets normal grip, 3 sets hammer-grip.

Star Trac Rows: 50 x 10 for 4 sets
-2 sets normal grip, 2 sets hammer-grip.

Spider Curls: 70 x 10, 8, 8

Incline DB Curls: 30 x 8, 8

Star Trac Seated Curls: 15 x 10, 10 x 35

-WO time was 73 minutes.
-Tested out some of the new Star Trac equipment. Really like the Pulldowns.
-Delts and traps tonight.

Mr. Dead
02-19-10, 1:03 pm
Nice session!!! Tradin' in the batwings for Space Shuttle wings!!! How goes the attempts at bending and straightening the arms...???

firsthorseman97
02-19-10, 1:31 pm
Nice session!!! Tradin' in the batwings for Space Shuttle wings!!! How goes the attempts at bending and straightening the arms...???

Thanks MD. I'm working on it. One can never be too wide.

sly06
02-19-10, 1:54 pm
It's time to fly Ryan!! Nice work on back bro.

firsthorseman97
02-19-10, 2:25 pm
It's time to fly Ryan!! Nice work on back bro.

Thanks Jesse.

firsthorseman97
02-22-10, 6:49 am
Delts and Traps

Standing BB Press: 95 x 10, 135 x 8, 155 x 4, 165 x 3, 95 x 20

Upright Rows: 95 x10 for 3 sets

Star Trac Iso Side Raises: 8 x 12, 12 *DS* 4 x 25

Star Trac Seated Press: 45 x 12, 50 x 12, 55 x 8

Star Trac Seated Press - Hammer-grip: 50 x 10 for 3 sets

Machine Shrugs: 3 pps x 10 for 4 sets

-WO time was 52 minutes.

scals
02-22-10, 9:07 am
Solid work on the delts and tris Ryan.

B Con
02-22-10, 9:55 am
You destroyed it Ryan. Hope you had a good weekend and see you soon.

firsthorseman97
02-22-10, 10:30 am
Solid work on the delts and tris Ryan.


You destroyed it Ryan. Hope you had a good weekend and see you soon.

Thanks guys. Had a good weekend and I'm ready to get after it this week.

NaturalTrainee
02-22-10, 10:59 am
That is granted, after all. You always kill it!

firsthorseman97
02-23-10, 6:34 am
Wheelz

Leg Press: 1 pps x 25, 2 pps x 25, 3 pps x 25, 4 pps x 20
*super-set*
LP Calf Raises: 1 pps x 20, 2 pps x 20, 3 pps x 12, 4 pps x 10

Squats: 135 x 10, 225 x 6, 275 x 3, 315 x 4, 225 x 15

Freak's Hamblasters: BW x 10 for 3 sets
*super-set*
Seated Calf Raises: 90 x 12 for 3 sets

Leg Ext: 65 x 10, 75 x 10, 90 x 10, 100 x 10, 110 x 8
-Weights are in Kg. Took a while to get a good working weight.

Abductor/Adductor: 50 x 10 for 2 sets each

-WO time was 73 minutes.
-Gym was way overcrowded and hard to get on anything. Very frustrating.

D-NUTZ
02-23-10, 7:18 am
Looks like you had a good one yesterday Ryan. Its pretty empty here in the mornings :P.

firsthorseman97
02-23-10, 8:38 am
Looks like you had a good one yesterday Ryan. Its pretty empty here in the mornings :P.

Thanks D. Yesterday was the worse day I've seen yet. Everybody is all over the new equipment and its frustrating.

firsthorseman97
02-24-10, 6:46 am
Chest and Tri's

Flat BB: 135 x 12, 185 x 8, 225 x 6, 275 x 3, 300 x 2, 225 x 15

Smith Incline: 135 x 8, 185 x 8, 225 x 8, 245 x 3, 185 x 12

Flat DB: 80 x 12, 10, 9

PecDeck: 175 x 10, 10 *DS* 125 x 10

Tri Press: 60 x 12, 80 x 12, 90 x 10, 50 x 25
-All in Kgs.


-Workout time was 68 minutes.
-First time I've doubled 300 and 225 was a PR for reps.
-Chest was blown up and tri's were throbbing.
-Back and Bi's tonight.

D-NUTZ
02-24-10, 7:24 am
NICE PRs Ryan. Congrats, looks like a solid workout. Have fun with back/bis tonight.

firsthorseman97
02-24-10, 10:16 am
NICE PRs Ryan. Congrats, looks like a solid workout. Have fun with back/bis tonight.

Thanks D. Just trying to keep things movin' in the right direction.

B Con
02-24-10, 10:23 am
Damn Ryan you're getting strong. Serious PRs and great work.

firsthorseman97
02-24-10, 10:56 am
Damn Ryan you're getting strong. Serious PRs and great work.

Thanks Burt. I have to stay within striking distance of you guys. I'm tired of being small.

NaturalTrainee
02-24-10, 1:21 pm
You aren't small, you're an animal. Have fun with back, just don't fly from the window lol.

firsthorseman97
02-24-10, 2:01 pm
You aren't small, you're an animal. Have fun with back, just don't fly from the window lol.

Thanks NT. I guess I still see a 150 lb kid in the mirror. Besides, if I was satisfied with what I saw in the mirror I wouldn't be doing this.

NaturalTrainee
02-24-10, 2:10 pm
Thanks NT. I guess I still see a 150 lb kid in the mirror. Besides, if I was satisfied with what I saw in the mirror I wouldn't be doing this.

Our hunger is never satisfied, no matter what we achieve, it's never enough cause there is room for improvement. This is the lust we are driven by.

deanna7272
02-24-10, 2:17 pm
Our hunger is never satisfied, no matter what we achieve, it's never enough cause there is room for improvement. This is the lust we are driven by.

True...

I know where you're coming from Ryan... I still see the 196 pounder in the mirror...

firsthorseman97
02-24-10, 2:22 pm
Our hunger is never satisfied, no matter what we achieve, it's never enough cause there is room for improvement. This is the lust we are driven by.

Very true, NT.


True...

I know where you're coming from Ryan... I still see the 196 pounder in the mirror...

You are very far from that person.

I'll try calling you soon.

Firedrake
02-24-10, 2:48 pm
Of COURSE they're all over the new equipment -- it's a shiny new toy! Once the figure out it doesn't build muscles without effort, they'll go away.

Firedrake
02-24-10, 3:04 pm
Chest and Tri's

Flat BB: 135 x 12, 185 x 8, 225 x 6, 275 x 3, 300 x 2, 225 x 15

-First time I've doubled 300 and 225 was a PR for reps.
-Chest was blown up and tri's were throbbing.
-Back and Bi's tonight.


Thanks NT. I guess I still see a 150 lb kid in the mirror. Besides, if I was satisfied with what I saw in the mirror I wouldn't be doing this.

NICE Benches, Ry -- I'm REALLY envious!

I still see the 300 lb. old guy in the mirror, too.

firsthorseman97
02-25-10, 6:53 am
Of COURSE they're all over the new equipment -- it's a shiny new toy! Once the figure out it doesn't build muscles without effort, they'll go away.

Lets hope so. Its gettin' old fast!


NICE Benches, Ry -- I'm REALLY envious!

I still see the 300 lb. old guy in the mirror, too.

Thanks Jim.



Back and Bi's

Old Skool Rowz: 2 pps x 15, 3 pps x 12, 4 pps x 8, 3 pps x 12

Star Trac Pulldowns - Rev.grip: 60 x 10, 75 x 10, 85 x 8

ST Pulldowns: 80 x 10, 10, 10, 60 x 20

Chest-supported T-Bar Rows: 2 pies x 12 for 3 sets

DB Curls: 40 x 8, 50 x 6, 30 x 12, 10

-Workout time was around an hour, never wrote it down.
-All Star Trac equipment is in Kgs till they get the tags to change over to lbs.
-Off today then Delts and Traps on Friday.

D-NUTZ
02-25-10, 7:37 am
Solid Back/Bi day. Enjoy your off day.

firsthorseman97
02-25-10, 9:46 am
Solid Back/Bi day. Enjoy your off day.

Thanks D. You're lucky you're not down there in the evenings, that place is nuts. I actually had to say something to a kid on the smith machine Tuesday. It's getting a little outta hand. People are treating it like a new playground.

Big C
02-25-10, 11:16 am
Nice back workout bro you're really putting in the time at the gym...

Ok, so how many new machines does your Y have anyway? We just got a new flat bench but that's it LOL.

firsthorseman97
02-25-10, 12:35 pm
Nice back workout bro you're really putting in the time at the gym...

Ok, so how many new machines does your Y have anyway? We just got a new flat bench but that's it LOL.

Thanks C. They got in around 20 new pieces and around 30 for cardio. Unfortunately it is mostly machines. Some of us would've liked to seen another squat rack, or a hack squat, but the Star Trac machines are pretty nice. Still waiting on about 5 more pieces to come in.

scals
02-25-10, 7:33 pm
Doing some work this week brother! Nice job. See ya in a week! Part II

firsthorseman97
02-26-10, 6:39 am
Doing some work this week brother! Nice job. See ya in a week! Part II

You can count on it, Steve. I can't wait to see evryone again. Hard to believe its been a year already.

D-NUTZ
02-26-10, 7:47 am
Thanks D. You're lucky you're not down there in the evenings, that place is nuts. I actually had to say something to a kid on the smith machine Tuesday. It's getting a little outta hand. People are treating it like a new playground.

Sorry to hear that. Everyday but today has been great. It was pretty busy this morning.

Then we got "That Guy". The one who used 6 or 7 things in a circuit and you don't know what hes doing and wont let you work in. Today he did:

-Step ups on those exercise blocks.
-Triceps on the cable machines.
-Abs on a flat bench.
-Preacher curls.
-And something else im not sure what the hell it was haha.

I saw a flat bench for skull crushers, nothing was on it, no one was around it, and i hadnt seen anyonw use it for a good 5 minutes so i hopped on it. I put my bar, drink, log. and towel on it. I went to go search for weights and turned around and saw this guy start throwing my stuff around and doing abs on it.

I didn't say anything because im not that kind of guy, but man, i would of killed to get to throw the 25 LB weight i was holding at him. Even some of the other guys in there just kind of gave me the look that said "Go show him whats up". LOL!

The sad thing is, he looks exactly the same as he has the past two years.

firsthorseman97
02-26-10, 9:23 am
You gotta say something when it comes to that. He can do abs anywhere! There are only so many benches. Ron was even pissed the other night about how its been and I never see him get mad. You need to stand up for yourself now down there on people will walk all over you. Don't even give them that chance. You're a no nonsense lifter, no matter what your age, so make sure they know that you're not there for social hour.

NaturalTrainee
02-26-10, 9:29 am
Or you could ask him to be more polite.

B Con
02-26-10, 10:47 am
Loving the rants in here... haha

firsthorseman97
02-26-10, 10:53 am
Loving the rants in here... haha

LMAO! Maybe we should start a thread about things we hate about our gym......ummm.... oh wait...

It always happens this time of year. Unfortunately since we have such nice equipment, the Januaries have decided to stick around longer than usual.

firsthorseman97
02-27-10, 12:29 pm
Friday - Delts

Seated Arnold Press: 55 x 12, 65 x 12, 70 x 12, 75 x 10

Upright Rows: 110 x 8 for 3 sets

ST Front Raises: 10 Kg x 10 for 3 sets

DB Side Raises: 30 x 10, 40 x 10, 10

-No idea on time.
-Helped move some gymnastics equipment.

Then....

Saturday - Traps

BB Shrugs: 135 x 20, 225 x 12, 315 x 12, 405 x 8, 455 x 8, 315 x 10, 10

ST Shrugs: 30 x 15, 36 x 12, 40 x 10

D-NUTZ
02-27-10, 12:48 pm
Solid work on the Arnold Presses bro. Congrats on the shrug PR!

NaturalTrainee
02-28-10, 3:38 am
Kill 'em all, bro. Shoulders owned, nice balancing Arnold presses out with upright rows to kill your medial delts.

firsthorseman97
02-28-10, 10:39 am
Solid work on the Arnold Presses bro. Congrats on the shrug PR!
Thanks. I'm pretty sure the Arnold presses were a PR for reps, but who knows. I won't count it till I grab the 80's.


Kill 'em all, bro. Shoulders owned, nice balancing Arnold presses out with upright rows to kill your medial delts.

Thanks NT.

Big C
02-28-10, 11:31 am
Good work on the delts and traps my big bro.....

I just hope you aren't "injured" at the Arnold this year, I mean it's always something with you whether it's a wrist or ankle or back ......I hope you can live up to expectations and actually train at an ABC. See u there buddy!!!

Firedrake
02-28-10, 2:06 pm
Nice shoulders and traps, bro -- I can't wait to see you again!

firsthorseman97
03-01-10, 6:35 am
Good work on the delts and traps my big bro.....

I just hope you aren't "injured" at the Arnold this year, I mean it's always something with you whether it's a wrist or ankle or back ......I hope you can live up to expectations and actually train at an ABC. See u there buddy!!!

LMAO! I'm coming in at 110%. Though, to be honest, I probably won't be at the ABC this year. I'll only be there Friday. But I'll bench my BW in one of the open liftuing sessions in the cage.


Nice shoulders and traps, bro -- I can't wait to see you again!

Thanks Jim. Looking forward to seeing you again. I can't believe its been a year.

firsthorseman97
03-02-10, 6:41 am
Wheelzzzzzz

Squats: 135 x 12, 185 x 10, 225 x 8, 275 x 6, 315 x 3, 365 x 1, 405 x 1 FR, 225 x 10, 10

HLP Calf Raises: 180 x 20, 228 x 20, 252 x 15, 180 x 20

Freak's Hamblasters: BW x 10 for 3 sets
*super-set*
Seated Calf Raises: 90 x 12 for 3 sets

Leg Ext: 90 kg x 8, 100 kg x 8, 60 kg x 20

Leg Press: 2 pps x 20, 3 pps x 20, 20
*super-set*
DB SLDL: 55s x 15 for 3 sets

-Workout time was 73 minutes.
-Scale is still movin'.
-Chest and tri's today.

D-NUTZ
03-02-10, 7:32 am
Solid Ryan. Nice squats. See you Friday.

firsthorseman97
03-02-10, 7:50 am
Solid Ryan. Nice squats. See you Friday.

Thanks Derek. Squats could've been a little better, but I didn't get to warm-up like i wanted to. Ron just gave me a little nudge outta the hole on the 405. It felt good not to leave it on the pins.

B Con
03-02-10, 10:07 am
Are we gonna get the "best" pre workout meal ever this year?

firsthorseman97
03-02-10, 10:15 am
Are we gonna get the "best" pre workout meal ever this year?

LMAO! Dear god NO! I think you should step up your game and go to White Castle for some Sliders.

Actually I'll only be there Friday this year so I won't be making it to the ABC.

deanna7272
03-02-10, 10:33 am
Actually I'll only be there Friday this year so I won't be making it to the ABC.

I'll have your belated birFday gift for ya Friday!!!! You guys are still at the same hotel this year, right???

firsthorseman97
03-02-10, 12:43 pm
I'll have your belated birFday gift for ya Friday!!!! You guys are still at the same hotel this year, right???

Thanks D. No not this year, we won't be staying so I canceled the hotel. Need to save some cash for other things. We'll just be there Friday.

Gambit
03-02-10, 1:01 pm
Just so you know, old man, I'll be wearing my baggiest clothing Friday just to shut you up!! hahahahaha

deanna7272
03-02-10, 1:57 pm
Thanks D. No not this year, we won't be staying so I canceled the hotel. Need to save some cash for other things. We'll just be there Friday.

Ohhh Grrr... I thought you guys were going to be there at least one night...

Do you remember who else was in our hotel last year?

firsthorseman97
03-02-10, 2:26 pm
Just so you know, old man, I'll be wearing my baggiest clothing Friday just to shut you up!! hahahahaha

Can't wait. No, really, I can't.


Ohhh Grrr... I thought you guys were going to be there at least one night...

Do you remember who else was in our hotel last year?

We were going to but we changed our minds. I hate to say it but I can find a better use for the money. Putting it towards some projects.

deanna7272
03-02-10, 2:53 pm
We were going to but we changed our minds. I hate to say it but I can find a better use for the money. Putting it towards some projects.

I don't blame you... I was going to change my hotel and go 8 miles away for less than HALF the price, but I considered the SAFETY factor. I felt a little better that I KNEW someone in my hotel.... DAMMMMMMIT..... lol

firsthorseman97
03-02-10, 2:57 pm
I don't blame you... I was going to change my hotel and go 8 miles away for less than HALF the price, but I considered the SAFETY factor. I felt a little better that I KNEW someone in my hotel.... DAMMMMMMIT..... lol

Maybe TITS will be workin' the front desk. The two of you can bond. LMAO!

deanna7272
03-02-10, 3:03 pm
Maybe TITS will be workin' the front desk. The two of you can bond. LMAO!

If she comps me a night, I'll be a friend...lol

firsthorseman97
03-03-10, 6:29 am
Chest and Tri's

Flat BB: 135 x 12, 185 x 10, 225 x 8, 275 x 3, 315 x 1, 250 x 10, 7, 5

Incline DB: 80 x 8, 100 x 8, 8

Flat DB Flyes: 55 x 8, 8

Star Trac Seated Cable Flyes: 20 kg x 10, 10

Star Trac Tricep Press: 90 kg x 10 for 3 sets

Star Trac TR Pressdowns: 12 kg x 15, 15


-Workout time was 73 minutes.
-The new Star Trac equipment is proving to be useful.
-Tonight is Back and Bi's, then off Thursday and down to the Arnold Friday.

D-NUTZ
03-03-10, 8:35 am
Nice bench PR! See you friday.

firsthorseman97
03-03-10, 9:35 am
Nice bench PR! See you friday.

Thanks D! I'll see ya then.

Gambit
03-03-10, 10:09 am
Nice work, old man. How many you gonna throw down Friday with bench your bodyweight?

firsthorseman97
03-03-10, 10:17 am
Nice work, old man. How many you gonna throw down Friday with bench your bodyweight?

Thanks G. Hopefully at least 23. That's how many I did when I weighed 195 over the summer for a Pump & Run. Guess we'll see.

Gambit
03-03-10, 10:37 am
Thanks G. Hopefully at least 23. That's how many I did when I weighed 195 over the summer for a Pump & Run. Guess we'll see.

You'll get 23. Leave that pessimism at the door

LittleMan55
03-03-10, 10:41 am
You killed chest and Tris! See ya soon bro!

firsthorseman97
03-03-10, 10:48 am
You'll get 23. Leave that pessimism at the door

Thanks G. Oh I'm not pessimistic. I'm actually pretty happy with how far I've come this past year.


You killed chest and Tris! See ya soon bro!

Thanks Broc. Can't wait. Hard to believe its been a year already!

Firedrake
03-03-10, 1:58 pm
Great chest day! See you Friday!

firsthorseman97
03-03-10, 1:59 pm
Great chest day! See you Friday!

Thanks Jim! Can't wait to see all the changes you've made in person.

Mr. Dead
03-03-10, 2:05 pm
Great session!!! Lookin' forward to meetin' ya, soon!!!

firsthorseman97
03-03-10, 2:10 pm
Great session!!! Lookin' forward to meetin' ya, soon!!!

Thanks! Me too.

firsthorseman97
03-04-10, 6:34 am
Back & Bi's

Yates Rows: 135 x 12, 185 x 12, 225 x 10, 275 x 8, 6

V-Handle Pulldowns: 168 x 8, 204 x 8, 8

Pro-Bar Pulldowns: 144 x 12 for 3 sets

BTN Pulldowns: 120 x 10 for 3 sets

Preacher EZ Curls: 70 x 12, 90 x 8, 70 x 12

DB Pinwheel Curls: 35 x 10, 10


-Workout time was 62 minutes.
-Thought I'd change it up and do more pulldowns this workout.
-Today is an off day.

NaturalTrainee
03-04-10, 7:32 am
Nicely done bro. Hope you have a good rest.

firsthorseman97
03-04-10, 8:49 am
Next page bump....



Back & Bi's

Yates Rows: 135 x 12, 185 x 12, 225 x 10, 275 x 8, 6

V-Handle Pulldowns: 168 x 8, 204 x 8, 8

Pro-Bar Pulldowns: 144 x 12 for 3 sets

BTN Pulldowns: 120 x 10 for 3 sets

Preacher EZ Curls: 70 x 12, 90 x 8, 70 x 12

DB Pinwheel Curls: 35 x 10, 10


-Workout time was 62 minutes.
-Thought I'd change it up and do more pulldowns this workout.
-Today is an off day.




Nicely done bro. Hope you have a good rest.

Thanks NT. Definitely need the rest day.

Gambit
03-04-10, 10:13 am
You missed some great sushi last night! hahahha

firsthorseman97
03-04-10, 10:30 am
You missed some great sushi last night! hahahha

Prick! LMAO! That looked ..... eh, ok.

Gambit
03-04-10, 10:57 am
I would have taken you some in the morning, but I clobbered it.

firsthorseman97
03-04-10, 11:30 am
I would have taken you some in the morning, but I clobbered it.

I would have expected nothing less.

firsthorseman97
03-09-10, 6:38 am
Monday 03-08-10

So I've decided to change up the tempo of my workouts and limit my rest between sets to one minute. Here's what got done....

Wheelz

Leg Press: 2 pps x 30 for 3 sets
*super-set*
LP Calf Raises: 2 pps x 15 for 3 sets

Squats: 135 x 15, 225 x 8, 275 x 3, 135 x 40
-The lack of rest between sets really kicked my ass here.

Freak Blasters: BW x 10 for 3 sets
*super-set*
Seated Calf Raises: 90 x 10 for 3 sets
-Done non-stop.

Ad/Abductor: 30 kg x 15 for 3 sets for both.

Horiz. LP Calf Raises: 180 x 15 for 3 sets

-Workout time was 42 minutes.

D-NUTZ
03-09-10, 7:26 am
Solid leg day Ryan. When i trained with Erik, he was talking about how he rarely rests more than 45 seconds-1 Minute. He said it really works well for him. Ive been doing that as well this week and going to continue to and see if i can spark some big growth. The pump is killer. Just wait for chest day. Its gonna be sweet!

firsthorseman97
03-09-10, 7:43 am
Solid leg day Ryan. When i trained with Erik, he was talking about how he rarely rests more than 45 seconds-1 Minute. He said it really works well for him. Ive been doing that as well this week and going to continue to and see if i can spark some big growth. The pump is killer. Just wait for chest day. Its gonna be sweet!

Thanks D. That's my goal. I'm also doing it to keep my heartrate elevated. I'm even starting cardio, but don't tell anybody. LOL!

fatbackgoal
03-09-10, 11:52 am
Good to see you over the weekend. Take it easy and keep working hard!

Mr. Dead
03-09-10, 11:53 am
It was great to meet you at the Cage!!! Wish we could have talked/hung out a bit more!!!

firsthorseman97
03-09-10, 12:01 pm
Good to see you over the weekend. Take it easy and keep working hard!


It was great to meet you at the Cage!!! Wish we could have talked/hung out a bit more!!!

Thanks Guys. It was great seeing both of you as well.

NaturalTrainee
03-09-10, 1:01 pm
Intensity up for bro... Hope you can still walk after such short rests.

firsthorseman97
03-09-10, 3:04 pm
Intensity up for bro... Hope you can still walk after such short rests.

Thanks NT. Gotta step up my game or be left behind.

Firedrake
03-09-10, 3:33 pm
Great work, Ryan -- I'm sorry we didn't get to spend more time together -- you're looking good, bro!

Great leg day!

Gambit
03-09-10, 5:33 pm
Stealing my heart rate idea, I see! Hahaha, it's probably best for an old man like yourself

Great wheels session

firsthorseman97
03-10-10, 6:32 am
Great work, Ryan -- I'm sorry we didn't get to spend more time together -- you're looking good, bro!

Great leg day!

Thanks Jim. I wish we have had more time too. I'll make sure we stay the weekend next year.


Stealing my heart rate idea, I see! Hahaha, it's probably best for an old man like yourself

Great wheels session

Thanks G. Just trying to keep Father Time at bay. LOL.

firsthorseman97
03-10-10, 6:37 am
Tuesday 03-09-10

Chest & Tri's

Incline BB: 135 x 12, 185 x 8, 225 x 6, 245 x 3, 205 x 8, 155 x 8+4 FN, 115 x 8+4 FN

Flat BB: 185 x 8 for 3 sets

Cable Flyes - Low: 36 x 15, 15

Cable Flyes - High: 48 x 12, 12

Skullcrushers: 75 x 15, 10

RG Pressdowns - Drop-set: 48 x 8 *DS* 36 x 8 *DS* 24 x 8

-WO time was 45 minutes.
-Tried keeping the rest time down to 1 minute, except on the two forced negative sets.
-After the FN I was pretty well fried.
-Finished up with some cardio.

NaturalTrainee
03-10-10, 7:30 am
The small rest must be killing you, nice chest n tris session.

D-NUTZ
03-10-10, 7:31 am
Solid Work Ryan. Still killin' it!

firsthorseman97
03-10-10, 8:55 am
Next page bump....



Tuesday 03-09-10

Chest & Tri's

Incline BB: 135 x 12, 185 x 8, 225 x 6, 245 x 3, 205 x 8, 155 x 8+4 FN, 115 x 8+4 FN

Flat BB: 185 x 8 for 3 sets

Cable Flyes - Low: 36 x 15, 15

Cable Flyes - High: 48 x 12, 12

Skullcrushers: 75 x 15, 10

RG Pressdowns - Drop-set: 48 x 8 *DS* 36 x 8 *DS* 24 x 8

-WO time was 45 minutes.
-Tried keeping the rest time down to 1 minute, except on the two forced negative sets.
-After the FN I was pretty well fried.
-Finished up with some cardio.



The small rest must be killing you, nice chest n tris session.
Yeah it really is. I'm not used to it at all. I guess that's really the point in doing it.


Solid Work Ryan. Still killin' it!

Thanks D.

scals
03-10-10, 6:46 pm
I think Rage is rubbing off a bit on you brother LOL. Nice work.

firsthorseman97
03-11-10, 6:41 am
I think Rage is rubbing off a bit on you brother LOL. Nice work.

Thanks. I thought I'd give it a try. I'm going to mix it in from time to time to get comfortable with it. Just playing it by ear.

firsthorseman97
03-12-10, 6:28 am
Thursday 03-11-10

Back & Bi's

Deads: 135 x 10, 225 x 8, 315 x 6, 365 x 1, 405 x 1, 225 x 20
-Deads were done without straps and with about 2 min. between the heavy(er) sets.

RG Pulldowns: 168 x 10 for 3 sets

Star Trac Pulldowns: 70 kg x 10 for 3 sets

Seated Low Pulley Rows: 156 x 8 for 3 sets

Seated DB Curls: 35 x 8, 8, 25 x 8, 8

-Workout time was 49 minutes, then 15 minutes of cardio.
-One minute rest between sets after deads.
-Delts and Traps tonight.

machineman
03-12-10, 6:59 am
solid work, brother.....yup, the minimal rest will kick your ass! keep up the good work....

D-NUTZ
03-12-10, 7:29 am
Solid work Ryan. I did the same as you with my rack deads with my rest times. No way i could go really heavy with less than a minute rest. Nice PR!

boyer77
03-12-10, 7:38 am
Nice work! I have been trying to shorten my rest periods too... It definitely brings a whole new angle to the workout!

firsthorseman97
03-12-10, 8:05 am
solid work, brother.....yup, the minimal rest will kick your ass! keep up the good work....

Thanks Bob. The shortened rest time is definitely an adjustment.


Solid work Ryan. I did the same as you with my rack deads with my rest times. No way i could go really heavy with less than a minute rest. Nice PR!

Thanks D. 2 minutes really wasn't enough time after the set at 315. That's why I only had those singles in me.


Nice work! I have been trying to shorten my rest periods too... It definitely brings a whole new angle to the workout!

Thanks. It really does change your workout.

Gambit
03-12-10, 10:32 am
Helluva workout, Ryan! Daaaaaaaaaaaaamn

firsthorseman97
03-12-10, 11:31 am
Helluva workout, Ryan! Daaaaaaaaaaaaamn

Thanks G. Time for me to step up or be left behind.

Big C
03-12-10, 11:34 am
Strong work Ryan....I wish we could have chilled a bit more in Cbus this year.....I like that quote step up or get left behind..........I will remember that one.


Thursday 03-11-10

Back & Bi's

Deads: 135 x 10, 225 x 8, 315 x 6, 365 x 1, 405 x 1, 225 x 20
-Deads were done without straps and with about 2 min. between the heavy(er) sets.

RG Pulldowns: 168 x 10 for 3 sets

Star Trac Pulldowns: 70 kg x 10 for 3 sets

Seated Low Pulley Rows: 156 x 8 for 3 sets

Seated DB Curls: 35 x 8, 8, 25 x 8, 8

-Workout time was 49 minutes, then 15 minutes of cardio.
-One minute rest between sets after deads.
-Delts and Traps tonight.

firsthorseman97
03-12-10, 1:47 pm
Strong work Ryan....I wish we could have chilled a bit more in Cbus this year.....I like that quote step up or get left behind..........I will remember that one.

Thanks C. I wish we would've had more time too. i'll make sure I make it to some ABCs over your way. Thanks for the comment on the quote, just kinda popped in my head.

Mr. Dead
03-12-10, 1:48 pm
Nice session!!! Are you flyin' with them batwings, yet...???

firsthorseman97
03-12-10, 2:08 pm
Nice session!!! Are you flyin' with them batwings, yet...???

Thanks MD, I'm tryin'.

firsthorseman97
03-12-10, 7:56 pm
Friday 03-12-10

Delts & Traps

Shoulder Press Machine: 1 pps x 15, 2 pps x 10, 3 pps x 8, 3+25 pps x 6, 4 pps x 3, 2 pps x 14

Rev. PecDeck: 125 x 12 for 3 sets

DB Front Raises - Hammer-grip: 35 x 8 for 3 sets

DB Side Raises: 25 x 15 for 3 sets

DB Shrugs: 80 x 12 for 3 sets

Star Trac Shoulder Press: 40 kg x 15, 50 kg x 12, 8

-Workout time was 46 minutes then did 15 minutes on the elliptical.
-Didn't do much for traps because they're a little sore from the deads.
-Stuck to the 1 minute rest between sets.

NJC_Manhattan
03-12-10, 7:58 pm
And thats how you work delts and traps. Nice work bro

firsthorseman97
03-12-10, 8:00 pm
And thats how you work delts and traps. Nice work bro

Thanks, I appreciate it. i'm really trying to bring em up.

Firedrake
03-12-10, 8:21 pm
Thanks, I appreciate it. i'm really trying to bring em up.

I'd say that'll do it, nicely! Well DONE! Those presses alone are killer!

firsthorseman97
03-12-10, 9:01 pm
I'd say that'll do it, nicely! Well DONE! Those presses alone are killer!

Thanks Jim.

firsthorseman97
03-16-10, 6:37 am
Monday 03-15-10

Legs

Squats: 135 x 12, 225 x 6, 275 x 3, 225 x 20, 135 x 20

Leg Press: 2 pps x 20 for 3 sets
*super-set*
LP Calf Raises: 2 pps x 20 for 3 sets

Standing Ham Curls: 10 Kg x 15 for 3 sets

Leg Ext: 90 Kg x 10 for 3 sets

Hamblasters: BW x 10 for 3 sets
*super-set*
Seated Calf Raises: 90 x 10 for 3 sets

-Workout time was 57 minutes
-Weight was at 205.
-I got to the gym about an hour after having some fillings put in at the dentist. My whole face was numb and it was really causing problems with my breathing so 1 minute rests between sets were out of the question. Struggled thru and got it done.
-Chest and Tri's tonight.

D-NUTZ
03-16-10, 8:03 am
Way to get in and get Do Work! Congrats on the 20! Brutal.

Mr. Dead
03-16-10, 11:40 am
Nice session!!! Definitely got me ready to hit mine, tonight!!!

firsthorseman97
03-16-10, 11:47 am
Way to get in and get Do Work! Congrats on the 20! Brutal.


Nice session!!! Definitely got me ready to hit mine, tonight!!!

Thanks guys. Just trying to get these twigs to grow.

Mr. Dead
03-16-10, 11:49 am
Thanks guys. Just trying to get these twigs to grow.

I know that feeling, well...

NJC_Manhattan
03-16-10, 11:55 am
225 for 20? That's impressive. Nice work man.

NaturalTrainee
03-16-10, 12:57 pm
Wheelzzzzzzzz... Gotta strike 'em down, they are persistent suckas.

firsthorseman97
03-16-10, 1:02 pm
I know that feeling, well...
LMAO!


225 for 20? That's impressive. Nice work man.
Thanks NJC. It was rough.

Wheelzzzzzzzz... Gotta strike 'em down, they are persistent suckas.
You got that right, NT.

firsthorseman97
03-17-10, 6:33 am
Tuesday 03-16-10

Chest & Tri's

Flat BB: 135 x 15, 185 x 10, 225 x 8, 275 x 5, 225 x 8
-1.5 min rest between sets. 1 min the rest of the workout.

Incline DB: 85 x 8, 6, 4

Flat DB: 80 x 8, 7

Smith Incline: 135 x 15, 12, 12
-Widest grip possible. Slow, deep reps.

Smith CGB: 135 x 12, 185 x 6, 6, 135 x 15

Tricep Press: 50 Kg x 30, 60 Kg x 20


-Workout time was 44 minutes.
-Need to get in some cardio tonight.

NaturalTrainee
03-17-10, 8:28 am
Volumed up I see. Nice, to the point chest work bro.

D-NUTZ
03-17-10, 8:45 am
Solid work. 275x5 is strong. Solid workout overall. Have fun with cardio :D.

firsthorseman97
03-17-10, 8:51 am
Volumed up I see. Nice, to the point chest work bro.


Solid work. 275x5 is strong. Solid workout overall. Have fun with cardio :D.

Thanks guys. These shortened rest periods are kicking my ass but I need it. Cardio and fun should never be used in the same sentence!

B Con
03-17-10, 10:29 am
I forgot to ask.... who did you end up betting on b/t me and Broc?

deanna7272
03-17-10, 10:51 am
Cardio and fun should never be used in the same sentence!

AMEN to that...

firsthorseman97
03-17-10, 10:53 am
I forgot to ask.... who did you end up betting on b/t me and Broc?

I bet on you. I based it off months of extended research of both competitors training journals.


AMEN to that...
Preaching to the choir....

We need to talk sometime.

deanna7272
03-17-10, 11:08 am
We need to talk sometime.

I know, I keep missing you... I've been at the Atty's and the bank the past couple days... Sunday was at Lowe's and my phone didn't even ring, I didn't know you called until I was silencing my phone for the movies...lol

Have to drop some papers off at the bank today, right after school, I will try to call you when I leave there!!!

B Con
03-17-10, 11:08 am
:)

firsthorseman97
03-17-10, 11:17 am
I know, I keep missing you... I've been at the Atty's and the bank the past couple days... Sunday was at Lowe's and my phone didn't even ring, I didn't know you called until I was silencing my phone for the movies...lol

Have to drop some papers off at the bank today, right after school, I will try to call you when I leave there!!!

You better call. If not, I guess you'll see us Saturday.

NJC_Manhattan
03-17-10, 11:18 am
Solid work on the chest and tris. Those benches looked brutal

firsthorseman97
03-17-10, 11:29 am
Solid work on the chest and tris. Those benches looked brutal

Thanks, NJC.

Big C
03-17-10, 11:31 am
Was the 275 for 5 a PR bro??? Strength looks to be steady climbin.

Now that's a real chest workout. yes.

firsthorseman97
03-17-10, 12:16 pm
Was the 275 for 5 a PR bro??? Strength looks to be steady climbin.

Now that's a real chest workout. yes.

Thanks C. yeah it was a PR. gotta keep things going in the right direction.

Mr. Dead
03-17-10, 12:18 pm
Nice session!!! Congrats on that PR!!!

firsthorseman97
03-17-10, 12:45 pm
Nice session!!! Congrats on that PR!!!

Thanks MD.

mcbeast
03-17-10, 4:38 pm
Congrats Ry! 275x5 is some heavy stuff!

firsthorseman97
03-18-10, 6:30 am
Congrats Ry! 275x5 is some heavy stuff!

Thanks Eddie.

NaturalTrainee
03-18-10, 9:07 am
I'm sure it was a real RM and not the usual sh1t I see around, nice going!

boyer77
03-18-10, 10:56 am
Congrats on the PR! Numbers lookin real good

firsthorseman97
03-18-10, 12:47 pm
Congrats on the PR! Numbers lookin real good

Thanks. I'm looking forward to back and bi's tonight. Should be fun!

firsthorseman97
03-19-10, 6:35 am
Thursday 03-18-10

Back & Bi's

Rev.-Grip Pull-ups: BW x 15, +45 x 6, 4, BW x 10

DB Rows: 90 x 8 for 3 sets

Star Trac Pulldowns: 70 Kg x 8, 80 Kg x 8, 50 Kg x 25

Star Trac Chest-supported Rows: 50 Kg x 8, 40 Kg x 12, 30 Kg x 20

DB Curls: 30 x 12, 12


-WO time was only 38 minutes.
-Bi's just didn't need much tonight
-Then I did some 'Dead Cardio' with 95 x 20 for 7 sets with only 1 min. rest between sets.
Dead Cardio is actually supposed to be 25 reps, but this was my first run at it. Felt like death afterwards, in a good way.

D-NUTZ
03-19-10, 7:47 am
Solid WO. What is dead cardio??

firsthorseman97
03-19-10, 8:10 am
Solid WO. What is dead cardio??

I expalined it in the notes. Its a form of cardio to do about 2x a week. Not to mention it helps with overall strength. You do 7 sets of 25 reps with 1 minute rest between sets. Use the same weight from start to finish. It is brutal. The guy that came up with it is in the process of writing and article. I'll get it posted up when he finishes it.

B Con
03-19-10, 9:56 am
Dead cardio FTW haha great stuff Ryan. I find a lot of times bis really don't need as much work as a lot of people like to give 'em. They are a very small group.

firsthorseman97
03-19-10, 11:06 am
Dead cardio FTW haha great stuff Ryan. I find a lot of times bis really don't need as much work as a lot of people like to give 'em. They are a very small group.

Thanks B. Since I've thrown bi's in with back, they're pre-fatigued by the time I get to them so it def doesn't take much.

sly06
03-19-10, 12:16 pm
Ryan!!! Solid ass work bro and 275 for 5 is no joke

firsthorseman97
03-19-10, 12:32 pm
Ryan!!! Solid ass work bro and 275 for 5 is no joke

Thanks Jesse. Nice to see you're back posting again.

boyer77
03-19-10, 12:48 pm
Nice workout man, quick and killer... I like that style!

firsthorseman97
03-20-10, 6:35 am
Friday 03-19-10

Delts & Traps

Seated Smith Press: 135 x 12, 185 x 8, 225 x 5, 3, 185 x 7, 135 x 12

Star Trac Side Raises: 10 Kg x 10 for 3 sets

DB Front Raises: 35 x 8 for 3 sets
*super-set*
DB Side Raises: 25 x 8 for 3 sets

Cable Upright rows: 108 x 12, 132 x 12,12

Cable Shrugs: 204 (Stack) x 20 for 3 sets.


-WO done in 48 minutes.
-Lower back is still blown up from Dead Cardio.
-Hit the side delts a little more in this one.

D-NUTZ
03-20-10, 9:15 am
Looks solid to my Ryan. But they were pumped.

boyer77
03-20-10, 10:04 am
Nice shoulder day. You have me motivated to hit them tonight.

And hit them you did!!! nice work man

NaturalTrainee
03-21-10, 7:57 am
Smith is that excellent for shoulders, I believe that. Nicely done there bro.

firsthorseman97
03-23-10, 6:35 am
Monday 03-22-10

Legs

Horiz. Leg Press: 80 Kg x 20, 120 Kg x 20, 140 Kg x 20
*super-set*
HLP Calf Raises: 80 Kg x 20, 120 Kg x 15, 140 Kg x 10

Squats: 135 x 10, 225 x 6, 275 x 3, 315 x 3, 365 x 2, 225 x 12, 8

Seated Calf Raises: 140 x 8, 8, 90 x 20

Seated Ham Curls: 40 Kg x 15, 60 Kg x 8, 50 Kg x 10, 40 Kg x 12, 30 Kg x 21, 20 Kg x 24

Leg Ext: 70 Kg x 15, 90 Kg x 12, 100 Kg x 11 *DS* 60 Kg x 12

Standing Ham Curls: 8 Kg x 20, 10 Kg x 15 (each leg)

Abductor/Adductor: 60 Kg x 10, 10 for both


-WO time was 67 minutes.
-Hams were fried by the time I got to the standing curls.
-Chest and Tri's today.

D-NUTZ
03-23-10, 7:41 am
Solid WO. How is the new leg press machine?

firsthorseman97
03-23-10, 9:01 am
Solid WO. How is the new leg press machine?

Thanks. Its ok. It kinda sticks, they need to get it fixed. I imagine when it has a smooth flow to it the weights should jump.

B Con
03-23-10, 9:21 am
Bring on the SUTAS!

sly06
03-23-10, 11:36 am
Racing time????

NaturalTrainee
03-23-10, 11:59 am
Legs are BORING but need to be done intensively, and that's exactly what you're doing bro.

firsthorseman97
03-23-10, 12:10 pm
Bring on the SUTAS!
you know it!


Racing time????
Any time any place.


Legs are BORING but need to be done intensively, and that's exactly what you're doing bro.

Thanks NT, just tryin' to make em grow.

scals
03-23-10, 7:36 pm
Strong ass squats brother.

firsthorseman97
03-24-10, 6:22 am
Strong ass squats brother.

Thanks Steve.

firsthorseman97
03-24-10, 6:27 am
Tuesday 03-23-10

Chest/Tri's

Incline DB Press: 70 x 12, 95 x 10, 110 x 7, 95 x 8, 80 x 8

Flat DB Press: 80 x 8, 8, 60 x 12

Incline DB Flyes: 45 x 10 for 3 sets

Seated Chest Press: 40 Kg x 12, 50 Kg x 12, 60 Kg x 7, 35 Kg x 17

Dips: BW x 10, 10


-Workout time was 41 minutes.
-After Incline Presses, my chest was blown up.
-110 x 7 was a PR.
-Not much for tri's. They felt pretty fatigued when I started Dips.

NaturalTrainee
03-24-10, 6:53 am
Efficient and effective chest work, nicely done bro! The dumbell work must be really stressing your chest to the outmost.

boyer77
03-24-10, 7:05 am
Nice numbers on chest and congrats on the PR... Outstanding!

firsthorseman97
03-24-10, 8:55 am
Efficient and effective chest work, nicely done bro! The dumbell work must be really stressing your chest to the outmost.

Thanks. Those DBs really kicked my ass, in a good way.


Nice numbers on chest and congrats on the PR... Outstanding!

Thanks.

NJC_Manhattan
03-24-10, 10:10 am
Nice PR man 110 is no joke

firsthorseman97
03-24-10, 10:14 am
Nice PR man 110 is no joke

Thanks NJC.

scals
03-24-10, 7:59 pm
Big squats then big pressing. 110s are sick brother. Congrats.

firsthorseman97
03-25-10, 6:33 am
Big squats then big pressing. 110s are sick brother. Congrats.

Thanks Steve, I need to catch up to the weights you're throwin' around.

NaturalTrainee
03-25-10, 6:35 am
We don't need to throw 'em, we need to control them.

firsthorseman97
03-25-10, 6:37 am
Wednesday 03-24-10

Back

Wide-Grip Pull-ups: BW x 10 for 3 sets

Old Skool Rows: 2 plates x 12, 3p x 12, 4p x 8, 3p x 10, 2p x 30

Star Trac Hammer-Grip Pulldowns: 70kg x 10 for 3 sets

Assisted Pull-ups: BW-120 x 12, -165 x 15, -195 x 20

Dead Cardio: 135 x 20, 20, 20, 20, 16

-Workout time was 49 minutes.
-Dead cardio kicked my ass! I jumped the weight up by 40 lbs. Didn't hit my sets or reps but I'm going to stick with 135 till I get there.
-Tonight is Delts/Traps.

NaturalTrainee
03-25-10, 6:53 am
Some brick and wide back, nice movements here bro!

B Con
03-25-10, 10:02 am
Love the addition of dead cardio... DAMN you are killing it Ryan.

firsthorseman97
03-25-10, 11:05 am
Next page bump....



Wednesday 03-24-10

Back

Wide-Grip Pull-ups: BW x 10 for 3 sets

Old Skool Rows: 2 plates x 12, 3p x 12, 4p x 8, 3p x 10, 2p x 30

Star Trac Hammer-Grip Pulldowns: 70kg x 10 for 3 sets

Assisted Pull-ups: BW-120 x 12, -165 x 15, -195 x 20

Dead Cardio: 135 x 20, 20, 20, 20, 16

-Workout time was 49 minutes.
-Dead cardio kicked my ass! I jumped the weight up by 40 lbs. Didn't hit my sets or reps but I'm going to stick with 135 till I get there.
-Tonight is Delts/Traps.




Some brick and wide back, nice movements here bro!

Thanks NT!


Love the addition of dead cardio... DAMN you are killing it Ryan.

Thanks B. That dead cardio is an ass kicker.

sly06
03-25-10, 1:34 pm
Wide as a door and does some dead cardio...Time to kill those shoudlers!

firsthorseman97
03-25-10, 1:53 pm
Thanks Jesse! I plan on it!

firsthorseman97
03-26-10, 6:49 am
Thursday 03-25-10

Delts/Traps

Seated DB Press: 65 x 10, 80 x 10, 90 x 7, 5, 55 x 15

DB Side Raises: 30 x 10, 40 x 8, 8, 30 x 10, 10

DB Front Raises: 30 x 10, 10

Rev. PecDeck: 125 x 12, 150 x 12, 12

BB Shrugs: 225 x 12, 10, 10, 10

-Workout time was 40 minutes, then I did 20 min. on a spin bike.
-Pretty happy with the presses. Haven't been that heavy in a while.
-Stuck to light weight on the shrugs. I usually use starps and go heavy but I'm trying to build up my grip.
-Probably hittin' legs again today.

D-NUTZ
03-26-10, 8:14 am
Solid pressing bud. Enjoy legs tonight.

boyer77
03-26-10, 10:39 am
Really nice weights... Your workouts are looking really solid man...

NaturalTrainee
03-26-10, 10:44 am
Nice, all around work for the crucial bodypart. Throughout and simple.

firsthorseman97
03-26-10, 11:51 am
Solid pressing bud. Enjoy legs tonight.

I know. LMAO! Its coming along.


Really nice weights... Your workouts are looking really solid man...

Thanks Boyer, I appreciate the support.


Nice, all around work for the crucial bodypart. Throughout and simple.

Thanks NT.

Mr. Dead
03-26-10, 12:04 pm
Nice session!!! Did you order those double wide doors, yet, to accomodate those cannonballs you're buildin'...???

firsthorseman97
03-26-10, 1:03 pm
Nice session!!! Did you order those double wide doors, yet, to accomodate those cannonballs you're buildin'...???

I'm tryin' to get them there, MD. Thanks!

firsthorseman97
03-26-10, 8:31 pm
Friday 03-26-10

Legs

Seated Ham Curls: 40kg x 15, 55kg x 10, 60kg x 10, 40kg x 17

Leg Ext: 80kg x 15, 115kg x 10, 130kg (Stack) x 10, 90kg x 16

Smith SLDL: 135 x 12, 185 x 10, 225 x 8

Smith Calf Raises: 135 x 20, 15, 15

Leg Press: 380 x 10, 490 x 8, 580 x 8, 670 x 8, 760 x 8

Seated Calf Raises: 90 x 20, 20, 16


-Workout time was around 52 minutes.
-Hot legs a little different than usual. Felt pretty good.
-Hit a PR on the leg press.

Big C
03-26-10, 8:42 pm
Nice job on the quads/hams bro....enjoy the weekend weather.

NaturalTrainee
03-27-10, 12:35 pm
A new pr on the basis of the zzzzzzzz's... Nice.

firsthorseman97
03-27-10, 4:36 pm
Nice job on the quads/hams bro....enjoy the weekend weather.

Thanks C and i will.


A new pr on the basis of the zzzzzzzz's... Nice.

Thanks NT.

firsthorseman97
03-27-10, 4:41 pm
Saturday 03-27-10

Chest

Flat BB: 135 x 15, 185 x 10, 225 x 8, 275 x 3, 225 x 8

Smith Incline (Wide-grip): 135 x 20 for 3 sets

Star Trac Chest Press: 40Kg x 12, 50Kg x 10, 60Kg x 15, 35Kg x 22

-Workout time was 39 minutes.
-I didn't list it above because of my epic fail at pin pressing. After my set of flat with 275 I decided to pin press. Loaded up 275 and hit it for a single. Went to 295 and missed it, and then 275 again and missed it. I haven't pin pressed in years and it showed.
-20 minutes of cardio on the Elliptical.
-This was the 6th day in a row of lifting. Not sure what's been going on but I've been feelin' good.

D-NUTZ
03-27-10, 5:02 pm
solid workouts ryan. how did the snith treat ya on the sldl and calfs?

NaturalTrainee
03-28-10, 8:20 am
Let's get to work. Nice going bro. Those high reps inclines must be hurting now.

scals
03-28-10, 8:31 am
Looking strong Ryan. Nice job on the leg press and some big weight on the bench.

firsthorseman97
03-29-10, 8:53 am
solid workouts ryan. how did the snith treat ya on the sldl and calfs?

Thanks. It went pretty good on the smith. Just adding some variety to my leg day. give it a try sometime, you won't be disappointed. Make sure you stand on the wooden block for both SLDL and calf raises.


Let's get to work. Nice going bro. Those high reps inclines must be hurting now.
Thanks NT. Definitely was feelin' it yesterday


Looking strong Ryan. Nice job on the leg press and some big weight on the bench.

Thanks Steve.

B Con
03-29-10, 10:31 am
Great work on the wheelz and chest workouts Ryan... you are killing it.

firsthorseman97
03-29-10, 12:05 pm
Thanks B. The fire is definitely burning.

NaturalTrainee
03-29-10, 3:46 pm
You have the fire bro. This is why you're here telling it now.

Firedrake
03-29-10, 8:27 pm
Don't apologize for feelin' good, Ryan -- run with it! Great work!

firsthorseman97
03-31-10, 6:35 am
Tuesday 03-30-10

Back/Bi's

Pull-ups: BW x 10, 10, -75 x 9, -105 x 10, -135 x 12, -165 x 12

DB Rows: 80 x 10 for 3 sets

Hammer-grip Pull-ups: -120 x 12, 11, 10

Cable Bent-over Rows: 180 x 15, 15

DB Curls: 30 x 14 *RP* 7 *RP* 5


-Workout time was 42 minutes.
-I got in 10 minutes on the spin bike before I had to get outta there.
-Delts/Traps tonight.

D-NUTZ
03-31-10, 7:23 am
Looks good bud.

NaturalTrainee
03-31-10, 11:27 am
Terrific basic work, gotta love the exercise selection you did!

Firedrake
03-31-10, 3:41 pm
Solid work, Ryan!

scals
03-31-10, 8:11 pm
Good looking back workout bro.

firsthorseman97
04-01-10, 6:28 am
Looks good bud.


Terrific basic work, gotta love the exercise selection you did!


Solid work, Ryan!


Good looking back workout bro.

Thanks everyone.

firsthorseman97
04-01-10, 6:33 am
Wednesday 03-31-10

Delts/Traps

Star Trac Shoulder Press: 50kg x 15, 70kg x 8, 60kg x 9, 50kg x 8, 40kg x 12, 30kg x 17

DB Front Raises: 35 x 8 for 3 sets

DB Upright Rows: 35s x 12 for 3 sets

Tag-along DB Side Raises: 25 x 8 for 6 sets
-these were done with the front raises and upright rows.

Machine Shrugs: 2 pps x 10 for 4 sets


-Workout time was only 29 minutes then hit the spin bike for 30 min.
-I was surprised I got thru my workout so fast.
-Today is legs.

B Con
04-01-10, 9:08 am
I also find myself blasting through delt sessions quickly... great work Ryan. Way to get it done.

sly06
04-01-10, 12:53 pm
Solid work my friend....Boulders for shoulders!!!!

firsthorseman97
04-01-10, 1:50 pm
I also find myself blasting through delt sessions quickly... great work Ryan. Way to get it done.

Thanks B. Trying to keep my rest time down.


Solid work my friend....Boulders for shoulders!!!!
Thanks Jesse.

Mr. Dead
04-01-10, 2:05 pm
Nice session!!! Have a blast, killin' those legs, today!!!

D-NUTZ
04-01-10, 7:47 pm
Quick and simple woorkoutt! Way to do work!

firsthorseman97
04-01-10, 8:16 pm
Thursday 04-01-10

Wheelz

Squats: 135 x 12, 185 x 8, 225 x 6, 275 x 3, 315 x 5, 225 x 10

Seated Calf Raises: 140 x 6 for 4 sets
*super-set*
Hamblasters: BW x 10 for 4 sets

Leg Extensions: 70kg x 12 for 4 sets
*super-set*
Seated Ham Curls: 40kg x 10, 15, 12, 12

Horiz. Leg Press: 100kg x 12 for 3 sets
*super-set*
HLP Calf Raises: 100kg x 12 for 3 sets


-Workout time was 47 minutes then 15 on the Elliptical.
-Chest/Tri's tomorrow in the AM.

NaturalTrainee
04-02-10, 8:41 am
Everything on time, isn't it?

firsthorseman97
04-02-10, 8:20 pm
Friday 04-02-10

Chest/Tri's

Smith Flat: 135 x 15, 185 x 10, 225 x 8, 275 x 5, 300 x 1, 225 x 12

Smith Incline: 135 x 10, 185 x 8, 225 x 6, 185 x 12

Seated Chest Press: 50kg x 12, 12

Seated Cable Flyes: 16kg x 12, 12

Skullcrushers: 70 x 12, 80 x 12, 12

V-Bar Pressdowns: 156 x 12, 120 x 30

-Workout time was 57 minutes then 30 minutes on the spin bike.
-Might get in and hit some Back tomorrow.

Firedrake
04-02-10, 8:21 pm
Very nice -- I'm heading in to do some accessories tomorrow -- I need to hit up my calves.

NaturalTrainee
04-04-10, 4:00 am
Great workout my man, definately some nice moves you did here.

firsthorseman97
04-05-10, 1:14 pm
Today marks Day 1 in my 16-week cut. Tonight I'll be training Back since i didn't get to it Saturday. Let the fun begin!

D-NUTZ
04-05-10, 1:54 pm
WOO! Good luck Ryan. Kill it.

Mr. Dead
04-05-10, 2:12 pm
Today marks Day 1 in my 16-week cut. Tonight I'll be training Back since i didn't get to it Saturday. Let the fun begin!

Sweeeeeeet!!! Kill it!!!

firsthorseman97
04-05-10, 2:22 pm
WOO! Good luck Ryan. Kill it.


Sweeeeeeet!!! Kill it!!!

Thanks guys!

smith06
04-05-10, 2:26 pm
Gotta love the tagalongs with shoulder work..

firsthorseman97
04-06-10, 6:16 am
Monday 04-05-10

Back/Bi's

Assisted Pull-ups: -120 x 15, -135 x 15, -150 x 15, -180 x 15

ST Seated Rows: 45kg x 12 for 3 sets

Star Trac Pulldowns: 60kg x 10, 10, 18

Old Skool Rows: 2 pies x 20 for 3 sets

DB Curls: 40 x 10, 50 x 5, 30 x 12

Back Hyper Machine: 150 x 12 for 3 sets


-Workout time was 48 minutes then 20 minutes on the elliptical.
-I'm watming up to the assisted pull-ups, they allow me to get a good, deep squeeze at the top.
-Delts/Traps later today.

D-NUTZ
04-06-10, 8:48 am
Solid back day, Ryan! Thanks for the Torrent. Kill it tonight.

firsthorseman97
04-07-10, 6:13 am
Tuesday 04-06-10

Delts/Traps

Arnold Presses: 65 x 10 for 3 sets

Star Trac Underhand Front Raises: 14kg x 8, 12kg x 12, 12

Behind-the-back Cable Side Raises: 6kg x 15, 8kg x 15, 10kg x 10

Cable Upright Rows: 120 x 12 for 3 sets

Star Trac Shoulder Press: 50kg x 12, 60kg x 10, 65kg x 6, 40kg x 15

Machine Shrugs: 2 pps x 12 for 3 sets


-WO time was 52 minutes and 20 minutes on the elliptical.
-Should be legs today.
-So far the diet is going well.

D-NUTZ
04-07-10, 7:21 am
Solid work, Ryan. Glad to hear the diet is going good so far.

firsthorseman97
04-07-10, 8:05 am
Solid work, Ryan. Glad to hear the diet is going good so far.

Thanks D.

B Con
04-07-10, 10:30 am
You sir are on point. Great work Ryan.

firsthorseman97
04-07-10, 11:00 am
You sir are on point. Great work Ryan.

Thanks Burt, that means alot coming from you.

Firedrake
04-07-10, 2:54 pm
Great work Monday and Tuesday, Ryan -- I have the same response to the assisted pullups. I really want to be able to do unsupported ones, but these allow me to get the movement and great stretch and squeeze.

Mr. Dead
04-07-10, 6:04 pm
Nice lookin' sessions, there!!! Work was definitely done!!!

Big C
04-07-10, 7:06 pm
Monster in the making.....I was a witness @ the Arnold....complete your mission bro.

NaturalTrainee
04-08-10, 5:54 am
You are killing it Ryan. Hope everything is well.

firsthorseman97
04-08-10, 6:11 am
Great work Monday and Tuesday, Ryan -- I have the same response to the assisted pullups. I really want to be able to do unsupported ones, but these allow me to get the movement and great stretch and squeeze.

Thanks Jim. Assisted pull-ups have found a place in my routine.


Nice lookin' sessions, there!!! Work was definitely done!!!
Thanks MD.


Monster in the making.....I was a witness @ the Arnold....complete your mission bro.

Thanks C. Now I'm in the process of peeling off the fat to see what's underneath.


You are killing it Ryan. Hope everything is well.

Thanks. Everything is going pretty good. I have hit my stride with the new diet.

firsthorseman97
04-08-10, 6:17 am
Wednesday 04-07-10

Wheelz

Squats:135 x 12, 225 x 6, 275 x 3, 315 x 1, 365 x 1, 225 x 10, 135 x 15, 15
-The 2 sets of 135 at the end were done with my feet together.

Seated Calf Raises: 140 x 8, 8, 90 x 8

Horiz. Leg Press: 100kg x 12, 140kg x 12, 80kg x 30
*super-set*
HLP Calf Raises: 100kg x 12, 140kg x 12, 80kg x 20

Seated Ham Curls: 50kg x 15, 15, 40kg x 18
*super-set*
Extensions: 90kg x 15, 15, 80kg x 19

Hamblasters: BW x 15 for 3 sets


-Workout time was 62 minutes then 20 on the recumbent bike.
-Pretty good workout overall.
-Chest/Tri's tonight.

firsthorseman97
04-09-10, 6:15 am
Thursday 04-08-10

Chest/Tri's

Flat BB: 135 x 12, 185 x 8, 225 x 6, 255 x 5, 5

Incline BB: 185 x 10, 10, 8, 135 x 15

Seated Low Pulley Flyes: 8kg x 12, 10kg x 10, 12kg x 10

Seated High Pulley Flyes: 12kg x 12, 14kg x 12, 16kg x 12

Seated Tri Press: 60kg x 20, 75kg x 20, 90kg x 12


-WO time was 46 min. and then 30 min. on the Stairmaster.
-Not sure if I'm hittin' back tonight or just cardio. Going to play it by ear.

Big C
04-09-10, 10:33 am
Nice couple-a wheels/chest workouts bro......lookin good.

How long are you cutting for? I start mine in June.

firsthorseman97
04-09-10, 12:04 pm
Nice couple-a wheels/chest workouts bro......lookin good.

How long are you cutting for? I start mine in June.

Thanks C. 16 weeks.

Firedrake
04-09-10, 2:46 pm
Solid work, Ryan -- be sure to post pics of your cutting progress!

firsthorseman97
04-09-10, 6:35 pm
Solid work, Ryan -- be sure to post pics of your cutting progress!

Thanks Jim. I've started taking pics. I'll post them at the end of it all for shock value.

Mr. Dead
04-09-10, 6:36 pm
Thanks Jim. I've started taking pics. I'll post them at the end of it all for shock value.

No nudes, please... *LOL*

firsthorseman97
04-09-10, 6:38 pm
Friday 04-09-10

Back

Assisted Pull-ups: BW x 8, -90 x 10, -135 x 15, -165 x 20

Ass. Pull-ups - Hammer Grip: -135 x 12, -150 x 12, -165 x 20

Iso Lat Pulldown: 40kg x 10/10, 50kg x 10/10, 60kg x 10/10

Chest-supported T-Bar Rows: 2 pies x 12 for 3 sets


-WO time was only 34 minutes and then 20 minutes on the spin bike.

Mr. Dead
04-09-10, 6:40 pm
Nice session!!! You're cleared for take off, with them batwings you're buildin'!!!

Firedrake
04-09-10, 6:41 pm
Hmmm . . . I should work the hammer grip stuff in, too -- I forgot, this morning.

firsthorseman97
04-10-10, 7:37 am
Nice session!!! You're cleared for take off, with them batwings you're buildin'!!!

Its gettin' there. Hopefully once I trim my waist down my wings will really show.


Hmmm . . . I should work the hammer grip stuff in, too -- I forgot, this morning.

Glad I could help Jim. That's the benefit of reading journeys, you always find some different ideas.

NaturalTrainee
04-10-10, 7:44 am
That's a back workout for me bro.