Ryan's Journal

[Ryan_W]

Well brief introduction.

I'm 22, 6ft, 86kg and have been going to the gym for around a year. I've just started getting into my powerlifting as I don't really want to go down the shaven armpit sunbed (bodybuilding) route, I want useable power and lots of it :mrgreen:

I have always been a skinny lad, but with eating pretty much everything on offer and some hard training I'm hoping to get to 90kg with a low b/f ratio by the end of the year.

Enough of the blab, here is todays training.

02 Jul 07

Barbell Bench:

60kg x 10
70kg x 6
80kg x 6
90kg x 4
100kg x 3
105kg x 2 - Stopped at this point as my shoulder (awaiting operation) twinged.

Dumbell Incline Press:

25kg x 10
30kg x 10
32.5kg x 8


Did some work on tricpes to end with some light flyes as a warmdown...

Hoping to get 130kg before my op...

Ryan :)

[Ryan_W]

03 Jul 07

Hamstring Curl:

50kg x 10
70kg x 10
95kg x 10

Single Leg Quad Raise:

40kg x 10
40kg x 10
40kg x 8

Calve Raises:

40kg x 10 x 3

Smith Machine Squat:

60kg x 10
70kg x 6
80kg x 6
90kg x 6
100kg x 6
110kg x 2
140kg x 1 (parallel, not to the floor, still happy lifting that weight though).

Shall hopefully be in a squat rack tonight to do some proper squats!

[Ryan_W]

04 Jul 07

Deadlift:

60kg x 10
100kg x 6
140kg x 6
170kg x 3
200kg x 1
205kg x 0 (felt like 400kg for some reason)?!
205kg x 1 (no problem at all, no hitching or anything)

Front Chest Pulldowns:

65kg x 10
75kg x 10
85kg x 8

Seated Single Arm Rows:

150kg x 10
175kg x 10
200kg x 10 (all these are on a machine, so the figures are far from real me thinks)!

Tomorrow and Friday I'm in Wales doing a charity walk for MS carrying a MS sufferer with wheelchair on a stretcher type contraption, so that's a kind of a all body workout for the next 2 days :)

[James Copping]

Where do you work out dude? I train in Newmarket, Fizzique on Studlands. Does your gym not have a squat rack?

[Ryan_W]

Hey James,

Well the the thing is I work shifts (earlies, days and lates).
On earlies and days I got to the gym at RAF Wyton (where Matt Saunders trains) which has all the toys I'd wish to play with (lifting platform, squat rack etc). When on lates I have to train at the gym on my base (RAF Brampton) which is S**T! So small and next to no equipment but I try and make the most of it.

Newmarket isn't too far away from Cambridge but if I do train back at home I go to the gym at Shelford Rugby Club. Real spit and sawdust but does the job :)

I didn't train yesterday or today due to being signed off with tonsilitius, not a happy chappy as I can't eat solids and I feel weak as f**k! :mad:

[Ryan_W]

09 Jul 07

Was diagnosed with tonsillitis on Thursday 5th, so this was my first day back in training having had 4 days off.

Standing Shoulder Press:

40kg x 10
60kg x 6
60kg x 6
60kg x 5
60kg x 5 (can't go too heavy due to injury)

Side Lateral Raises:

10kg x 10
15kg x 8
15kg x 8

Rear Delt Raises:

12.5kg x 10 x 3

Front Lat Pulls:

40kg x 8
50kg x 6
50kg x 6
60kg x 6

Front Barbell Shrugs:

60kg x 10
100kg x 6
140kg x 6
180kg x 6
220kg x 4

I'm entering the RAF Champs in Oct, so I'm starting a new training regime as of next week with the help of Mr Saunders. New PB's in the very near future...Ryan :)

[Ryan_W]

10 Jul 07

Squat:

60kg x 10
70kg x 6
80kg x 6
90kg x 6
100kg x 2 (could have done 6)
120kg x 1 (failed on the 2nd rep as I went too deep)

Leg Press:

70kg x 10
120kg x 6
170kg x 6
210kg x 6

Quad Raise:

20kg x 10
30kg x 10
40kg x 10
50kg x 10

Hamstring Curl:

20kg x 10
25kg x 10
30kg x 10
35kg x 6

Seated Calve Raises:

40kg x 10 followed by 20kg x 10 x 4

Had a go at some 60kg Good Mornings and found them to be pretty easy. I shall be adding them to my workout as of next week :)

[Ryan_W]

11 Jul 07

Flat Dumbell Press:

20kg x 10
27.5kg x 8
32.5kg x 8
32.5kg x 8
47.5kg x 3

Decline Barbell Bench Press:

80kg x 8
90kg x 8
100kg x 6
110kg x 3

Incline Dumbell Press:

20kg x 10
25kg x 10
27.5kg x 8

Cable Flyes:

10kg x 10
12.5kg x 8
15kg x 6
17.5kg x 4
20kg x 8
20kg x 4

Matt has suggested that I change my chest routine into 2 pressing and 2 flye exercises rather than the 3 press and 1 flye I currently do.

Deadlifts tonight, going for a PB.... :)

[Ryan_W]

12 Jul 07

Warmup:

Bentover Rows: 20kg x 30
Seated Rows: 40kg x 40
GM: 20kg x 30

Deadlift:

60kg x 10
100kg x 8
140kg x 8
160kg x 4
180kg x 2

Front Chest Pulldowns:

40kg x 10
60kg x 10
80kg x 10
90kg x 8

GM:

60kg x 10
60kg x 10
60kg x 8

Hyper Back Extensions:

10kg x 10 x 3

Had a really good workout, I was sweating like a c**t! First time I had ever introduced GM's to my workout, Matt said they would really help out in my dead and squat. I could have gone heavier with them but as it was my first time doing them, I didn't want to overdo it and risk injury.
As for my deads, they were feeling really good, but Matt said that I shouldn't keep pushing for PB's every week. I am now on a 6 week training package getting ready for my RAF Champs and Matt is happy that I will pull 220/230kg raw so I can deal with that...

Just training my 'beach muscles' tonight, bi's and tri's. See how my close grip bench comes along....

Ryan