COUNTDOWN --> 750 days to IFPA pro status

[itsgroll]

For those who dont know me on here, Im Ryan. I competed for my first time in 2009 where i took first place in debut and 3rd in juniors. Since then i was hooked! I took a well needed 9month bulk with the help of layne and competed again in Open class may of 2010. I came in 7lbs heavier than my first show. This competition opend my eyes of what im going to need to win my open class, and possibly the open overall. I have a long hard and well drawn out plan that will get me to my goal in late summer 2012!

I plan to document every workout and food intake. Pics will be posted as needed along with updated measurments.

Since my last show, things have been crazy...I just finished college with a B.S in Kinesiology from UMD, moved into a new place with my fiance, got a puppy, and started a full time position as a personal trainer at 24hr Fitness. Though busy i kept focused on my training and diet, not to get to outta contest shape.

This was taken 8 weeks AFTER my competition and where i stand today (July 2010 163lbs).
http://i61.photobucket.com/albums/h62/itsgroll/June2010163lbspic1.jpg
http://i61.photobucket.com/albums/h62/itsgroll/June2010163lbspic2.jpg

For the next 2 years I will be focusing on developing a flawless, unbeatable physique that WILL dominate onstage and hopefully earning me the well earned pro card. I will have nothing that will inhibit my training and will be surrounded by a great support group!

This is going to be a long brutal and demanding journey for me....JOIN IN and see what happens :)

[itsgroll]

since my show I have been carefully increasing my macros and slowly decreasing cardio.
This is my current intake, supplements and training split:

375 carb
215 pro
60 fat

multi
glucosamine/MSM
sesamin
scivation's Quake pre w/o
ON whey serious mass post w/o
creatine mono post w/o
beta alanine breakfast, pre and post w/o
ALA pre and post w/o

Day 1 Quads/Calves
Day 2 Rest or HIIT/Abs
Day 3 Chest/Biceps/Forearms
Day 4 Delts/Traps/Abs
Day 5 Hams/Calves
Day 6 Rest or HIIT/Abs
Day 7 Back/Triceps

This will be a heavy hypertrophy program I created, where for the first exercise will consist of a power move of 4-5 sets of 4-8 reps (longer rest periods). The remainder of the exercises will be faster paced, higher reps, isolated exercises with drop sets, forced reps, partials and negatives incorportaed into them to finish off the particular muscle group.

The reason why im training this way is for the past 4-5 mos ive been working with layne and doing his legendary power/hypertrophy split. It was great but i need a change of pace, so i made a modified verion of it, where every day is a power day and a hypertrophy day so-to-speak! So far so good!

[co1e_train]

Looks your well organized and ready to rock it! In for sure. Day by day man set by set, meal by meal. Keep the goal in sight.


-the train

[CM82682]

Love how organized everything is! Good luck reaching your goals, working full time, and by the looks of things getting you MS.

[itsgroll]

Looks your well organized and ready to rock it! In for sure. Day by day man set by set, meal by meal. Keep the goal in sight.


-the train


Love how organized everything is! Good luck reaching your goals, working full time, and by the looks of things getting you MS.

thanks, ive thought this out for some time now. Now its time to put in the work!

yesterday was DAY 1 of my split:

*i will only be posting working sets, not warm ups.

Box Squats (slightly below 90) 225x10, 225x10, 275x10, 315x5, 335x4
Free Motion Machine Squat (narrow stance, ass to floor) 270x12, 360x10, 410x8 w/drop set
Leg Extensions 220x15, 235x14, 250x12
Duck walks 35x25, 35x25
Toe Presses 180x20, 230x20, 270x20, 270x20
Seated Calf Raises 180x6, 180x6, 180x6 w/drop set

all in all, this was a fast paced workout and my quads were fried! I typically do squats (ass to floor) but my hams are still sore from fridays leg day, so i subed in box squats instead. Next week ill tear up some squats :)

[itsgroll]

Today had a solid chest/bi/forearm lift.

Macros today were the following:
380 carb
215 pro
65 fat

DB Bench 85x10, 95x8, 95x7, 100x5, 100x4
DB Incline 75x12, 75x9, 75x8
DB incline Flye 45x14, 45x12
Cable Flye 30x15, 40x14, 40x12 (last set did pushups to failure along with incline uneven pushups to complete exhuastion)
Standing BB preacher curls 65x10, 65x8, 65x6, 65x6 w/spot and partials
DB Cave Curls 45x12, 45x12
Single arm machine preacher curls 30x20, 30x20, 35x15 (drop set to failure)
Standing BB wrist curls 95x15, 95x12, 95x10, 65x15, 65x14, 65x11

FRIED!

Tomorrow im hittin shoulders/traps/abs mid afternoon.

[itsgroll]

i dunno why my first pic was deleted?! anyone know of another way to post a pic other than using photobucket.....seems that they dont like hosting half naked people lmao

[itsgroll]

i dunno why my first pic was deleted?! anyone know of another way to post a pic other than using photobucket.....seems that they dont like hosting half naked people lmao

DAY 3: Delts/Traps/Abs

BB Military 135x10, 145x8, 155x6, 165x6
DB military 65x10, 65x9, 65x8
Machine Laterals 30x17, 30x17, 35x15rest+3
Cable Rears 15x17, 15x15, 15x15 (burnout and drop set with DB rears on last set)
BB upright rows 95x12, 95x12, 105x9, 105x8 (burnout with shoulder bombs on last set)
Abs 10 minute of circuit: bosu crunch/rotations, cable crunch, cable twists, DB russian twists.

[ygbodybuilder10]

coming thru to show some maryland support

[itsgroll]

coming thru to show some maryland support

that what im talking about! how local are you to baltimore?

[Trapzillaoo7]

Great log, I will be watching you GROW!

Brian

[itsgroll]

Great log, I will be watching you GROW!

Brian

Thanks, and ill be looking for advice along the way...hint hint;) so keep posted cause im gonna have some questions for ya im sure

[Trapzillaoo7]

Sounds good!


Thanks, and ill be looking for advice along the way...hint hint;) so keep posted cause im gonna have some questions for ya im sure

[itsgroll]

Hams/Calves

RDLs standing on rasied platform for increased ROM: 225x5, 275x5, 295x5, 305x5, 305x5
Lying Leg Curls: 130x10, 130x7rest+3, 130x6rest+4
Kneeling Leg Curls: 30x17, 30x15
*BB reverse Lunge: 95x10, 95x10 supersetted with below...
*Abductors: 65x15, 65x15
Glute Ham Raises 3 sets to failure
Seated Calves 135 x 3 sets to failure with drop sets
Standing Hack machine calves 180x 3 sets to failure

[CM82682]

Glute-ham raises are brutal but so effective, how many can you bang out until you hit failure?

Also, where are you getting your MS? Im kicking the tired on where I wanna get mine starting next fall and was just curious.

[itsgroll]

Glute-ham raises are brutal but so effective, how many can you bang out until you hit failure?

Also, where are you getting your MS? Im kicking the tired on where I wanna get mine starting next fall and was just curious.

GHRs i switch around in the workout...if i hit them first a soild 6-8 without cheating (using my hands and pushing off the floor), but at the end of the workout 2-3 than i cheat with my hands for another 8-10 reps.

MS in exercise phisiology will be determined in Aug. It will depend on my job and where i can transfer. Im shootin for university of CO or Boisie State Idaho

[itsgroll]

today was quads and calves...ran outta time and had to skip out on calves today. ill make up for it tomorrow.

squats (ass to floor) 185x8 225x6 245x4 275x3 295x3
hack squats (narrow, ass to floor) 360x12 450x10 500x8
BB walking lunge 70x10 70x10 70x10 70x10
SL Leg press 90x10 90x10
Leg Extenison 220x12 220x13 220x10rest+2 with HUGE drop set on last set!

Fried!!! I was training clients 2 hours later and my quads were still pumped and gave out on me occasionally haha

tomorrow will be chest/biceps/forearms/calves

[wrkoutfrq]

damn man movin some serious weights there...

[itsgroll]

man, ive been soo busy with work and a new puppy, i havent had time to post the last few workouts:

thursday: chest/biceps

DB Bench: 85x10, 90x8, 95x7, 100x6, 100x5
DB Incline Press: 75x12, 80x10, 80x10
DB Incline Fly(deep stretch): 45x15, 50x12
*Standing FM Cable Flye: 80x15, 80x13, 80x8 SUPERSET WITH...
*Medicine Ball Uneven Pushups to failure 3 SETS
Standing EZ Preacher Curls: 60x8rest+2, 60x6rest+2, 60x6
Standing Cable Curls: 100x12, 120x8, 130x8
Single Machine Curls: 35x17, 35x17, 35x17 with a HUGE Dropset and burnout with partials and forced reps!

FRIED!!

[itsgroll]

friday: Delts/Traps/Abs

DB Military press: 65x8, 65x8, 75x8, 80x6
DB Front Shoulder Bombs: 35x10, 40x8, 40x8
Seated DB laterals: 30x13, 30x12, 30x12 with a cheat
Bent over 1 arm DB rear delts: 35x10, 35x10, 40x10, 40x10
BB Shrugs: 225x12, 245x12, 275x10, 295x10, 315x6 with HUGE Dropset to failure
Machine Rear Delts: 100x20, 115x16, 115x15 with Dropset!


Abs 15mins of a circuit: Ball crunches, cable crunch, oblique side bends, machine crunch, knee raises.

[itsgroll]

saturday: Back/Triceps

weighted Pullups: 25x10, 45x6, 45x6
seated high row: 225x9, 240x7, 225x10, 210x12
DB Incline Row: 120x10, 120x10
Supine Grip Machine Row: 190x12, 220x10, 220x10 drop set on last set
BB Upright Rows: 95x12, 115x8, 115x6
Tri Pressdowns (the whole stack) 200x10, 200x10, 200x10, 200x10
*Reverse Pulldowns: 140x15, 150x11, 150x11 superset with Dips
*Dips 3 sets to failure
Single arm pressdowns: 22.5X20, 22.5x16, 22.5x15

weighed in saturday morning at 163.5
I am bumping up the macros to the following:
400 carbs
220 pro
65 fat

[itsgroll]

Hams/Calves

RDL on step 225x5, 275x5, 295x5, 315x5, 315x5
lying leg curls 130x10, 130x9, 130x6 rest+3
*Seated leg curls 115x12, 133x12, 152x12 superset with abductors
*Hip Abductor Machine 60x20, 70x16, 70x15
GHR 3sets to failure
Seated Calves 160x10, 160x10, 160x10, 135x16, 115,25, 90x25
Standing Cable Calves on step 60x20, 70x20, 70x20

[itsgroll]

Chest/Biceps

DB Inclines 65X10, 80x10, 90x8 90x7, 90x6
BB Decline 185x12, 225x6, 205x9
Machine INcline Press 180x12, 230x7, 230x6 with dropset
Machine Flye 145x13 145x13, 145x9rest+3
decline DB pullovers 85x12 85x12
BB curls 65x10, 95x8, 105x6, 105x4+1
Cable Curls 120x12, 120x11, 120x11
DB cave Curls 40x12, 50x10rest+2
High Cable Curls 20x15, 20x10rest+5

[itsgroll]

today was rockin, hit 165 on the scale.
carbs 400
pro 220
fat 70

just go in jack3d and taking two scoops today for quads and calves!

[itsgroll]

quads/calves

Box Squats (below 90) 225x8, 275x8, 275x8, 315x6, 335x3
Hack squats narrow stance and low: 450x10, 540x10, 630x6
BB stepups: 70x10, 70x10
leg extensions 4 sets to failure at 12 reps
Hip Adductors 50x15 50x13
donkey raises 90x25, 135x20 135x20, 180x15, 180x15

didnt notice to much of a difference with jack3d maybe next time.

[itsgroll]

Thursday, took off and did 25 min of cardio on stairmaster with intervals