My Log

[Ryan Rigdon]

This Will Be My Log Until I Start Training For Seniors August 20th. I Am Really Going To Focus On My Legs Until The Meet. My Bench Is Already There For Those Who Know Me Personally. Anyway Here We Go.


6/11/07

Squat
Warm Up Sets Bar/5 135/5 225/3 315/2 405/2
Work Sets With Preds And Belt 555/2x6 Sets


Close Stance (butt To Ankle) 235/5 255/5 275/5


Sumo Squat 135/20


Calves 211/15x3 Sets


Abs
- Crunches 25x4 Sets


Rh's 50/10x3 Sets

[fletch]

good luck mate

curious to what the 135/20 means though on the deads?
135 for 20 reps? if so, why??

fletch

[Ryan Rigdon]

i did not do them for deads but for squats. to help me build up my abuctors on the outside.

[Ryan Rigdon]

6/13/07

Bench
Warm Up Sets Bar/20 135/10 225/5 315/5
Work Sets 405/5x4 Sets


Incline Press 225/8 245/8 265/8


Pec Deck 100/10x3 Sets


Abs (25x2 Sets Each)
- Crunches
- Leg Lifts

[Ryan Rigdon]

6/15/07


Lat Pulldowns 100/15 150/8 170/8 190/8 210/8


Low Pulley Rows 150/8 190/8 220/8


Lying T-bar Rows 90/8 135/8 180/8


Cardio
- Bike 10 Minutes

[Ryan Rigdon]

6/18/07

Had To Change My Workout Here. My Left Knee Was Acting Up Real Bad From Last Leg Workout So I Took It Easy Here.


Leg Press 200/10 400/10 600/10x2 Sets


Leg Extension 100/10 120/10 140/10


Pull Thru's Green Bands 10x2 Sets


Calve Extension 280/15x3 Sets

[Ryan Rigdon]

6/20/07


Bench Bar/20 135/10 225/10 315/10x3 Sets


Iso Machine Incline 90/10 180/10 270/10


Pec Deck 110/10x3 Sets


Abs
- Crinches 25x3 Sets

[Ryan Rigdon]

I Took Most Of Last Week Off. Due To The Fact My Right Knee Was Bothering Me A Little From A Previous Workout. Will Start Again Tomorrow. It Was Nice To Take The Break To.

[Ryan Rigdon]

7/2/07


Cardio 1 Hour (mix Of Waling And Biking)


Leg Press 200/10 400/10 600/10 800/10


Leg Extension 140/10x3 Sets


Leg Curl 95/10x3 Sets (finally Able To Do These Again)


Abductor
- Medial 105x12x2 Sets
- Outer 105x12x2 Sets


Swimming 1 Hour

[Ryan Rigdon]

7/3/07

Just Cardio Today. Walked And Rode The Bike Around For About 1 Hour.

[Ryan Rigdon]

7/5/07

Cardio 30 Minutes


Bench
Warm Sets Bar/20 135/10 225/5
Work Sets 315/5 325/5 335/5 345/5


Incline Db Press 85/10x3 Sets


Dips Bodyweight X10x3 Sets


Cardio 30 Minutes

[Ryan Rigdon]

7/6/07

Swimming 1.5 Hours


Lat Pulldowns To Front 100/10x2 Sets 160/10 180/10 200/10 220/10


One Arm Pulldowns 110/10 120/10 130/10


Straight Arm Pulldowns 85/10x3 Sets


Pull Thru's Green Bands X10x2 Sets