The Online Journal of Ryan A

[Ryan A]

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.

[Ryan A]

No general warm up

Some overhead presses with the bar
Push press 3x135,2x150,1x165,3x145,2x160,1x175
Pullups 2x6,1x5+1,1x3+3
Front squat 2x135,2x2x185
GHR 4x6xbw
Ab Pulldowns 2 sets

[Ryan A]

4/15/2006

Box Squat
warm up 2x3x135,1x185,1x225,1x255
Work sets
3x275,2x295,1x315, 3x285,2x305,1x325

RDL 6x135,6x185,6x195
GHR 3x5xbw
DB Row 3x5x90
Pushups 3x15

Bball Shooting, 1 5v5

[Ryan A]

4/18/2006

No general warm up again.... need to get on that.

Push Press
warm up, the bar, ~5x95
3x145,2x160,1x175,3x155,2x170,1x185
Pullups 7,6,6,3,3
Front Squat 2x135,2x185,2x195

[Ryan A]

4/23/2006

Box Squat
Warm up 5x45,5x135,2x225
Work Sets 3x285,2x305,1x325,3x295,2x315,1x335

Circuit of
RDL 5x45,5x135,5x185,5x205
DB Row 5x100,5x105,5x100
Pushups 3x15

GHR 2x5 (super hard, might move these to another day; just too much after the squats and RDL)
Ab Pulldowns 2xFailurex 100

[Ryan A]

4/27/2006

Light Warm up on machine

Glute Ham raises 3x8xbw

Pullups 8,6,6

20 Minutes Cardio

1 game 2v2 basketball

Went back later in the day and played 3 full court games.

[Ryan A]

4/30/2006

Box Squat 5x45, 3x135,2x225,1x275

3x295,2x315,1x335,2x325,1x350,1x365

RDL 10x45,6x135,5x185

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)

[Ryan A]

05/02/2006

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

[Ryan A]

5/5/06

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.

Jump Squats
4x3x115
Single Leg Hypers
4x8each leg x bodyweight
Pullups 4-5 sets x3 reps
Abs

[Ryan A]

5/9/2006

Back Squats
Some warm up sets
5x2x225 with decent speed, no straining

Single Leg Hyperextensions on GHR
2x4xbw,2x4x25 lb plate on chest

Pullups
Parallel grip 4 sets, wide grip 1 set, all sets of 3 reps

[Ryan A]

5/12/2006
Jump Squats
3x3x135(deep) 2x3x135(1/4 squat then jump)
GHR 5x3xbw
Pullups 4x3xbw
Ab PUlldowns 2 sets
Pushups 2 sets

5/15/2006

Back Squats
Warm up: couple sets of 135

2x185,2x2x225,2x245,2x255

Single Leg Hyperextensions
2x4xbw, 2x4x25 on chest

Pullups Wide grip 5x3

Tricep Pushdowns
5x80,5x100

DB Shoulder Press 8x60

[Ryan A]

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.

Full Squats
couple warm up sets
12x135,
2x12x205

Deadlifts
8x135
8x185
8x225

Back Extensions on GHR bench
2 sets

Leg Curls
2x5x50 each leg

[Ryan A]

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
RDL 3x6:135,185,185
Standing Leg Curls (each leg) 3x5x45