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 MY WORKOUT LOG

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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: MY WORKOUT LOG   Tue Oct 27, 2009 9:47 pm

10/27/09

WELL TODAY I STARTED WORKING OUT AGAIN AFTER A WEEK OFF. FELT PRETTY GOOD TO. WILL ONLY GET BETTER AS THINGS GET CLOSER TO JANUARY. HERE IS HOW THINGS WENT.

SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@405
5X2@455
STOP THERE ON SQUATS COULD HAVE DONE MORE BUT WOULD RATHER SAVE IT UNTIL NEXT WEEK.

LEG EXT.
10X3@130

ADDUCTOR
10X3@110

ABDUCTOR
10X3@110

DBSL'S
10X3@100

SEATED CALF PRESS
15X3@150
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thewicked



Posts : 81
Join date : 2009-01-30

PostSubject: Re: MY WORKOUT LOG   Thu Oct 29, 2009 1:58 am

glad to have you here buddy! Looks like you're one of the few! And apparenlty doing some really solid work while you're at it! Nice squatting!
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Thu Oct 29, 2009 7:51 pm

thanx thewicked
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Thu Oct 29, 2009 7:51 pm

10/29/09

BENCH
15X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
5X1@345
5X2@365
10X1@225


DB INCLINE BENCH
8X1@100
8X1@105
8X1@120


DIPS
8X3@BODY-WEIGHT WITH 50LB KETTLE BELL


CRUNCHES
30X3


jocolor jocolor jocolor
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Mon Nov 02, 2009 3:45 pm

11/02/2009


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@405
2X1@455
WAS A LITTLE WEAKER THIS WEEK. SO I DECIDED TO DO A FEW SETS ON THE LEG PRESS.


LEG PRESS
8X1@450
8X1@540
8X1@630


LEG EXTENSIONS
10X1@130
10X1@150
10X1@170


LYING LEG CURLS
10X2@110


CRUNCHES
20X2 affraid
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Tue Dec 01, 2009 1:59 pm

SORRY EVERYONE ITS BEEN AWHILE SINCE I HAVE POSTED ANYTHING. JUST TRYING TO GET MY BODY BACK INTO SHAPE AGAIN. HERE IS WHAT I DID TODAY.

12/1/2009

SQUAT
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
5X1@405
3x2@455 (THIS IS A LOT BETTER CONSIDERING I COULD BARELY GET 455 FOR 2 ABOUT 3 WEEKS AGO)


FRONT SQUATS
10X3@225


LEG EXTENSIONS
10X3@170


LYING LEG CURLS
10X3@130


CALF PRESS
10X3@210

THAT WAS IT SHORT AND SWEET. GETTING READY TO MAX HERE AT THE END OF THE MONTH IN SQUAT,BENCH,DEAD, AND OVER-HEAD PRESS. THEN START MY TRAINING FOR MY NEXT MEET WHICH I WILL BE DOING RAW. LOOKING FOR THESE NUMBERS COME JUNE 6TH.

SQUAT 665
BENCH 500
DEAD 600
TOTAL 1700+

I KNOW I CAN DO IT. I SEE IT, BELIEVE IT, AND WILL ACHIEVE IT.
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Wed May 05, 2010 6:48 pm

5/3/10


SQUAT
5X1@BAR-WEIGHT
5X1@140
5X1@230
5X1@320
ADDED KNEE WRAPS
5X1@410
3X1@495
3X1@515


PAUSE SQUATS (3 SEC PAUSE)
3X2@250


LEG PRESS
10X2@600


SLDL'S (4" BOX)
8X3@300


PULL THRU'S
10X2@GREEN-BAND STRENGTH


CALVES
20X3@BODY-WEIGHT
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Wed May 05, 2010 6:59 pm

5/5/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
2X1@275
WORK SETS OFF 3BOARD
5X5@405


INCLINE BENCH
8X1@275
8X1@295
7X1@315


DECLINE BENCH
8X1@225
8X1@275
7X1@345


ABS
30X1@CRUNCHES
30X1@BICYCLES
30X1@LEG LIFTS
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RYAN RIGDON

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Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Tue Oct 05, 2010 1:59 am

10/4/10


MAX EFFORT SQUAT/DEAD


SQUATS 0FF HIGH BOX
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
3X1@315
2X1@405
WORK SETS ADDED METAL ACE BRIEFS
1X1@495
1X1@585
1X1@655
FELT PRETTY GOOD. GOING TO TAKE TIME TO GET USED TO THE BRIEFS. BEEN A LONG TIME SINCE I HAVE GONE THIS HEAVY. HERE IS THE VIDEO OF MY SETS.




LEG CURLS
7X4@125


PULL THRU'S
10X3@120


LAT PULLDOWN TO FRONT
7X3@250


ZOTTMAN CURLS
10X1@35
10X1@40
10X1@45


CRUNCHES
30X1
BICYCLES
30X1
HANGING LEG LIFTS
15X2
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Tue Oct 05, 2010 7:19 pm

10/5/10


MAX EFFORT BENCH


BENCH 3 BOARD PRESS
10X1@BAR-WEIGHT
10X1@135
5X1@225
1X1@315
1X1@405
1X1@455
1X1@480
VIDEO OF MY LIFTS



TRI PUSHDOWNS
7X1@110
7X2@130


DB EXT SINGLES
7X1@45
7X1@50
5X1@55


ASSISTED PULL-UPS
10X3@BODY-WEIGHT


CRUNCHES
30X1
SCISSOR KICKS
30X1
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Tue Oct 12, 2010 11:38 pm

10/11/10


MAX EFFORT SQUAT/DEAD

STIFF LEGGED DEADS
5X1@135
3X1@225
2X1@315
0X1@405


DURING MY LAST SET, I FELT A SHARP PAIN IN MY LOWER BACK. I HAVE FELT THIS BEFORE AND LIKE LAST TIME I AM TAKING THE REST OF THE WEEK AND RESTING. JUST DO A LOT OF STRETCHING. BACK IS FEELING BETTER ALREADY WITH JUST A DAYS PASSING. HERE IS THE VIDEO OF MY LIFTS. ANY HELPFUL COMMENTS IS GREATLY APPRECIATED. THANK YOU!!!

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RYAN RIGDON

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Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Mon Oct 25, 2010 3:33 pm

10/25/10


LIGHT HIGH-BOX SQUATS
10X1@135
10X1@225
10X1@315
10X1@405


HEAVY RACK PULL SINGLES (JUST BELOW KNEE CAPS)
1X1@405
1X1@495
1X1@515


ADDUCS
15X3@105


ABDUCS
15X3@105


STANDING CALF PRESS
20X3@BODY-WEIGHT
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RYAN RIGDON

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Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Mon Nov 01, 2010 7:34 pm

11/1/10


ME SQ/DL

LOW RACK PULLS REVERSE W/ GREEN BANDS (JUST BELOW KNEE CAPS)
4X1@225
5X1@315
1X1@405
1X1@495
1X1@585
1X1@655
1X1@675


SAME MOVEMENT AGAIN
5X1@365 60%
5X1@380 62.5%
5x1@395 65%
5x1@410 67.5%
5x1@425 70%
VIDEO OF MY LIFTS



SUSPENDED BB GOOD MORNINGS
5X1@225
5X1@245
5X1@265
5X1@285
5X1@305


SEATED CALVE PRESS
15X4@260


ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1
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RYAN RIGDON

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Posts : 22
Join date : 2009-10-27
Age : 46
Location : BLOOMINGTON, IN

PostSubject: Re: MY WORKOUT LOG   Wed Nov 03, 2010 11:49 pm

11/2/10


ME BP

FLOOR PRESS
5X1@135
5X1@225
5X1@315
1X1@365
1X1@385
1X1@405


FLOOR PRESS AGAIN
5X5@245 (60% OF MAX WEIGHT USED TODAY)


CHEST SUPPORTED ROWS
10X1@165
10X1@180
10X1@195
10X2@210


FACE PULLS
20X3@100


ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1

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