The Online Journal of Ryan A
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The Online Journal of 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.
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.

4/11/06
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
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
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)
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)
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
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
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
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