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The Online Journal of Ryan A
Posted: Tue Apr 11, 2006 8:46 pm
Just wanted to start logging some of my workout numbers here as it seems there may be some interest and I think it is good to check out what others are doing (I check the other journals often).
I am 22 years old, about 230 lb. and 6 feet, around 19% bodyfat.
In a grad program for a Physics PhD at UC Davis which should last hopefully no more than 4 more years.
I train mostly for athletic improvements but also to stay healthy as I get older.
Current program includes two lifting days per week along with a heavy dose of basketball each week and, weather permitting, some outdoor exercise with the medicine ball.
Posted: Tue Apr 11, 2006 8:50 pm
No general warm up
Some overhead presses with the bar
Push press 3x135,2x150,1x165,3x145,2x160,1x175
Front squat 2x135,2x2x185
Ab Pulldowns 2 sets
Posted: Sat Apr 15, 2006 3:44 pm
warm up 2x3x135,1x185,1x225,1x255
DB Row 3x5x90
Bball Shooting, 1 5v5
Posted: Tue Apr 18, 2006 9:35 pm
No general warm up again.... need to get on that.
warm up, the bar, ~5x95
Front Squat 2x135,2x185,2x195
Posted: Sun Apr 23, 2006 4:19 pm
Warm up 5x45,5x135,2x225
Work Sets 3x285,2x305,1x325,3x295,2x315,1x335
DB Row 5x100,5x105,5x100
GHR 2x5 (super hard, might move these to another day; just too much after the squats and RDL)
Ab Pulldowns 2xFailurex 100
Posted: Fri Apr 28, 2006 12:56 am
Light Warm up on machine
Glute Ham raises 3x8xbw
20 Minutes Cardio
1 game 2v2 basketball
Went back later in the day and played 3 full court games.
Posted: Sun Apr 30, 2006 7:36 pm
Box Squat 5x45, 3x135,2x225,1x275
Machine High rows 10x50,5x80,5x100
Ab Pulldowns 2 setsx10-15 repsx100
10 Minutes of Cardio
15 minutes of stretching
Wasn't very motivated to go to the gym but the squats went really well. Was planned to do 1x345 as the top single but I felt good on the double so I added some 2.5's. This was easy so I decided I would try 365, and although it didnt blast up I still got it so great day, new personal record (in fact, both the 350 and 365 were PR's)
Posted: Tue May 02, 2006 8:48 pm
machine bike 7 minutes, near high intensity
bench press 8x115,15x135
rear raises 1 set
glute ham raises 8 sets 5 reps explosively
db shoulder press 1 set x 10 reps x 55lb each
Posted: Tue May 09, 2006 4:46 pm
This past week was kind of an off recuperation week for me after a 3 week max strength cycle in the squat.
Tried some new exercises that I may/may not include in my new plan.
Single Leg Hypers
4x8each leg x bodyweight
Pullups 4-5 sets x3 reps
Posted: Wed May 10, 2006 12:23 am
Some warm up sets
5x2x225 with decent speed, no straining
Single Leg Hyperextensions on GHR
2x4xbw,2x4x25 lb plate on chest
Parallel grip 4 sets, wide grip 1 set, all sets of 3 reps
Posted: Tue May 16, 2006 2:35 pm
3x3x135(deep) 2x3x135(1/4 squat then jump)
Ab PUlldowns 2 sets
Pushups 2 sets
Warm up: couple sets of 135
Single Leg Hyperextensions
2x4xbw, 2x4x25 on chest
Pullups Wide grip 5x3
DB Shoulder Press 8x60
Posted: Sun Jun 04, 2006 9:56 pm
Haven't updated in a while because I have been busy preparing for finals.
Will post the leg workout I did today. Been trying to do higher reps with shorter rest breaks.
I would say the rest breaks on all sets were at most 2 minutes, usually a bit shorter.
couple warm up sets
Back Extensions on GHR bench
2x5x50 each leg
Posted: Tue Jun 27, 2006 12:41 am
Going to try posting regularly again here,
Today I did
Bench 2x5x135, 3x5x185
Supinated Pulldowns 4x6:120,150,170,190
Back squats 2x5x135,3x6:185,225,250
Standing Leg Curls (each leg) 3x5x45