[NFSC] Flyin' with Ryan

[Flyin Ryan]

http://i905.photobucket.com/albums/ac258/RyanRosemeck/front.jpg

http://i905.photobucket.com/albums/ac258/RyanRosemeck/back.jpg
The marks on my lower back that look like bruises are permanent.
I suffer from a skin disease called Morphea Scleroderma, and that's what it looks like.
That's also why it appears I have a big fat roll on the left side of my low back hahaha.
Feels bad man.

Age: 21
Height: 5'7
Weight: ~165

Basically, that is me.
I went from an 18 year old obese kid with a babyface
To a 20 year old dude with a pretty bad Eating Disorder
And now, I am a 21 year old dude who has SOME of it figured out.

I'm not quite sure if I want to continue cutting
Orrrrrrr start a bulk for this contest.

I'm only 1-week deep into my cut, if anybody is curious.
Pretty much, the only reason why I decided to cut in the first place
Was to "undo some damage" from taking a diet break.
I was looking a little soft (...er than I am now, anyway =P).

In all seriousness,
If anybody would care to give me a bulk or cut suggestion
I'd GREATLY appreciate it!!

- Ryan -

[TheRagingboxer]

Subbed. Can't give you any recomendation as to bulk or cut cause I'm transitioning myself and am very wishy washy right now as to if I should continue cut go into a bulk or recomp. Prob recomp. Good luck on your progress.

[Flyin Ryan]

Subbed. Can't give you any recomendation as to bulk or cut cause I'm transitioning myself and am very wishy washy right now as to if I should continue cut go into a bulk or recomp. Prob recomp. Good luck on your progress.

Haha thanks man, best of luck to you as well.

[t1ger]

Well, you can go both ways, so it's pretty much up to personal preferences. And I can't help with that. :p

Good luck and in. :D

[Flyin Ryan]

Well, you can go both ways, so it's pretty much up to personal preferences. And I can't help with that. :p

Good luck and in. :D

Go both ways?
u gay brah?

...

lmao I kid, I kid. Completely understand where you're coming from.

I'm satisfied with the mass I've gained in my arms, quads and calves... but my chest is still a very weak point. And don't even get me started on my weak back progression. It's getting better but still nowhere near satisfactory. Problem is, I don't know if its something I'm doing wrong or just shiitty genetics.

It's a tough decision.

[zstanton]

okay, if ur willing to experiment, you could try maintenance or like 100-200 above on the days before and after chest day, and like 300-500 surplus on the day of ur chest workout, and then a deficit the other days??

just a random idea that popped into my head


subbed btw good luck dude

[ian0789]

Dude I see no reason why you are cutting right now >_< Thats just me. But it looks like you need to gain some more before you even try and diet down. My 2cents is go back to your upper / lower and eat like a Rymoe to grow!!!!

[mike201011]

Subbed and repped brah, good luck.

[Flyin Ryan]

okay, if ur willing to experiment, you could try maintenance or like 100-200 above on the days before and after chest day, and like 300-500 surplus on the day of ur chest workout, and then a deficit the other days??

just a random idea that popped into my head

subbed btw good luck dude

Thanks for the idea, broski.
I think what I'm going to do is just bulk, to be completely honest.
Although this time around I'll be a bit more careful with it (speaking in terms of calorie consumption).


Dude I see no reason why you are cutting right now >_< Thats just me. But it looks like you need to gain some more before you even try and diet down. My 2cents is go back to your upper / lower and eat like a Rymoe to grow!!!!

You're probably right in regards with the dieting down.
However, I'm really loving the current routine I have going right now and probably won't change it for a little bit. But, like anything in life, that might change too.

One thing that won't change is my undying love for you Ian.
Nohomo.


Subbed and repped brah, good luck.

Reps returned, and thank you bro!

[hankst]

The hat might cost you the contest prematurely, bro! :D

subbed.

[Flyin Ryan]

The hat might cost you the contest prematurely, bro! :D

subbed.

Thanks man!
And I'll be sure to have the same one on for the next round of pics. Same underoos too!

[Flyin Ryan]

About Me!

Upon graduating high school, I was ~215 pounds and severely out of shape.
I started to get into lifting and nutrition around my 18th birthday.
Unfortunately, I was mis-led numerous times which aided in developing an Eating Disorder.
More specifically, under-eating and over-training, which in turn led to binge-eating.
Nasty stuff.
Thankfully, with the help of these very forums, I am all but cured mentally.

I run a 4-day split.
Chest/Tris, Lower, Delts/Biceps/Traps, and Back.
I also work on my core twice a week, usually on Lower and Back days.

My diet is interesting.
I follow Intermittent Fasting everyday and have seen excellent results from it thus far.
In addition, I am a loyal IIFYM'er.
That being said, I also have common sense.
So don't expect to see 8 scoops of whey and nothing but shiit day in and day out. =P

I don't use very many supps.
I use Xtend intra-workout and have creatine monohydrate PWO, but that's about it.
I don't use a pre-WO supp and I RARELY use whey unless I'm in a bind.
And then, of course, I take a multi and fish oil and all that jazz.

Basically I'm entering this contest to see how much I can change my body in these 12 weeks.
Am I going to win? Doubt it.
But I'm looking forward to busting my ass every day and getting shiit done.
And talking with the rest of you guys in the contest will be a blast as well.

Thank you guys for tuning in and let's do this thing.

[Flyin Ryan]

Workout: April 11th, 2011
Chest and Tris

BB Bench
105 x 10
200 x 10
205 x 8
210 x 6
215 x 5
215 x 4

Cable Pushdowns
126 x 13
135 x 12
135 x 10 x 3

DB Flat Bench
80's x 9
90's x 4

DB Incline Bench
75's x 6
75's x 7

BB Skullcrushers
85 x 12
95 x 10
105 x 7.5 - PR

DB Flies
45's x 11 x 2
50's x 10

Dips
BW + 45 x 9
BW + 45 x 7 x 2
BW x 10

Treadmill
Run: 1 mile + 5 minutes
Brisk walk: ~7 minutes

[PBateman2]

Subbed for a fellow IFer:D

What's your gameplan? Straight calorie surplus? May want to do some calorie cycling?

TRAIN HARD!

[NaLLa8705]

Followed your log for a while, love your eats, love your story man. GET IT


Lets make a deal, you bulk, I'll bulk.

[Flyin Ryan]

Subbed for a fellow IFer:D

What's your gameplan? Straight calorie surplus? May want to do some calorie cycling?

TRAIN HARD!

Yes! Welcome aboard sir!
One of the few people I've admired from afar.
It's a pleasure to have you along for the ride.

Basically I'm gonna run a straight surplus. I'm thinking something like 2600 cals everyday to start. I was doing a bit more during my last bulk, but I was also working about 40 hours a week. That got cut back (temporarily, thank goodness), so I'm dropping cals a bit as well.


Followed your log for a while, love your eats, love your story man. GET IT

Lets make a deal, you bulk, I'll bulk.

Done and doner, good sir.
Get big.

[Flyin Ryan]

April 11th, 2010

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-11-111.jpg
BBQ Chicken and Cheese Wrap + Potatoes + Broccoli

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/11-9-101.jpg
Beef Jerky

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-11-112.jpg
Cottage Cheese + Skippy Natural + Nutter Butter Bites

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-11-113.jpg
Edy's Triple Chocolate Peanut Butter Sundae + Nutter Butter Bites

Daily Macros
Fats: 80.1g
Carbs: 246.8g
Protein: 217.1g
Calories: 2577

[oats_addict]

Was following your last log too, so in on this. Well done on overcoming your ED and keep pushing on with it.

I think you should join us bulkers and give us some competition, you got a great foundation

Good luck man

[NaLLa8705]

I finished a tub of Edy's not too long ago (chocolate fudge brownie iirc) and I was kinda disappointed with the texture. Do you not get the "gummy" flavor with yours? I have found that Breyer's is a much better >200calorie per half cup full flavored ice cream.

[LordNikon]

You gonna win son!

[Flyin Ryan]

Was following your last log too, so in on this. Well done on overcoming your ED and keep pushing on with it.

I think you should join us bulkers and give us some competition, you got a great foundation

Good luck man

Yes sir! I have hopped back on board the bulk train. =P
And thanks for the kind words.


I finished a tub of Edy's not too long ago (chocolate fudge brownie iirc) and I was kinda disappointed with the texture. Do you not get the "gummy" flavor with yours? I have found that Breyer's is a much better >200calorie per half cup full flavored ice cream.

Being the ice cream addict that I am, the only Breyers I've had that I really care for are the "Overload" varieties... Reese's, Snickers, Waffle Cone, etc. I haven't had a chance to try any of the new flavors yet, though.

But anyway, I typically prefer Edys over Breyers regardless.


You gonna win son!

I dunno about that, but I'm gonna do my best brotha!

[MisSarahC]

Peanut butter ice cream sundae with nutter butters = DO.WANT.NOW! ;)
Good luck!!

[zstanton]

mirin the nutter butter love :D

[Flyin Ryan]

Peanut butter ice cream sundae with nutter butters = DO.WANT.NOW! ;)
Good luck!!

Hmm.
Well I still have all the necessary ingredients... sooo...
Come on over?

...

<_<
And good luck to you as well!


mirin the nutter butter love :D

Dude I haven't had them in years, but I saw they were on sale so I nabbed 'em up.

[MCB_16]

good luck brah

[Flyin Ryan]

good luck brah

Thanks fellow MI brah.

[Flyin Ryan]

Workout: April 12th, 2011
Lower and Core

BB Squat
105 x 10
225 x 10 x 2
250 x 10
275 x 8
300 x 6

Leg Press
390 x 10
395 x 10
400 x 10
410 x 10

Seated Calf Raises
225 x 10 x 2
250 x 10
250 x 9

Decline Sit Ups
BW x 12 x 4

Leg Extension
225 x 8
235 x 8
245 x 8

Leg Curl
165 x 10 x 3

Hanging Leg Raises
BW x 10 x 4

Planks >> Push Ups
x 3

[b]Treadmill
Run: 1 mile + 6 minutes
Brisk Walk: ~7 minutes

Lmao, I was peeing after my last set.
And my legs were quivering something fierce.
Feels good man.

[MCB_16]

Thanks fellow MI brah.

http://forum.bodybuilding.com/showthread.php?p=662341483#post662341483

thats my log, we can have some MI competition lol

[Webber91]

Sub'd old friend. :)

[Flyin Ryan]

http://forum.bodybuilding.com/showthread.php?p=662341483#post662341483

thats my log, we can have some MI competition lol

Subbered.


Sub'd old friend. :)

HAI!!
Wait let me guess, you're entering too?!
Great... now I have no shot... <_<

[Webber91]

HAI!!
Wait let me guess, you're entering too?!
Great... now I have no shot... <_<

Haha don't worry mate, I'm not actually going to start dieting down for another 6 weeks, so I'll be playing catch up :p

[Flyin Ryan]

Haha don't worry mate, I'm not actually going to start dieting down for another 6 weeks, so I'll be playing catch up :p

Right on. Oh yeah, you're doing another contest... that's right.
I'm stoked to follow your journey this time since I really wasn't around until the ass-end of the last one.

[dustinh6719]

In. You gonna be updating this log or your other?

[Flyin Ryan]

In. You gonna be updating this log or your other?

Welcome aboard, cousin!
This one's gonna get updated, man.

I'm debating whether to keep the "real-life" aspect out of it (talking about my jobs, social life, etc etc) or keep it strictly lifting and diet. Suggestions?

[PJMunh]

hai.

[Flyin Ryan]

hai.

do me live.

[spak]

In on National Fire Safety Council log!! lol Subbed

[Flyin Ryan]

In on National Fire Safety Council log!! lol Subbed

My 4 main bros all just in-and-sub'd within the last hour or so.
I loves it.

[TLydi23]

Why does everyone just want a six pack..dude put some size on for real..once you add some decent size maybe 20 pounds heavier then worrying about cutting..but if you ever want to make real progress while your still young bulk bro

[PBateman2]

Yes! Welcome aboard sir!
One of the few people I've admired from afar.
It's a pleasure to have you along for the ride.

Basically I'm gonna run a straight surplus. I'm thinking something like 2600 cals everyday to start. I was doing a bit more during my last bulk, but I was also working about 40 hours a week. That got cut back (temporarily, thank goodness), so I'm dropping cals a bit as well.

.

Good call! A straight surplus will do you right.

Sick wheelz session. Get some SLDLs in there if ya can for those hammies. Money.

Keep training hard.

[IndianForeigner]

subbed, as well. Good to see you back at it.

[IrishPilot]

Subd. Back witcha.

[dustinh6719]

Welcome aboard, cousin!
This one's gonna get updated, man.

I'm debating whether to keep the "real-life" aspect out of it (talking about my jobs, social life, etc etc) or keep it strictly lifting and diet. Suggestions?

Alright!

I say whatever's convenient for you my man, personally I enjoy the real life tidbits and I think it helps the reader get to know you without actually knowing you. Regardless, looking forward to it and glad you decided to end the cut yet again. :D

[Flyin Ryan]

Why does everyone just want a six pack..dude put some size on for real..once you add some decent size maybe 20 pounds heavier then worrying about cutting..but if you ever want to make real progress while your still young bulk bro

To be completely honest, I don't think I'd have abs even if I lost 10 pounds.
I do understand what you're saying, though.


Good call! A straight surplus will do you right.

Sick wheelz session. Get some SLDLs in there if ya can for those hammies. Money.

Keep training hard.

Thanks man!
I used to do SLDLs until I messed my back up (again) with them. I think I was trying to go too-heavy-too-soon. I'll give them a shot on my next leg day though! Probably with a weight I feel 'safe' with.


subbed, as well. Good to see you back at it.


Subd. Back witcha.

Yes sirs!!
As always, I appreciate the support from the both of you guys.


Alright!

I say whatever's convenient for you my man, personally I enjoy the real life tidbits and I think it helps the reader get to know you without actually knowing you. Regardless, looking forward to it and glad you decided to end the cut yet again. :D

Lmao I know, I think my last 3 'cut phases' have lasted a combined 5 weeks. <_<
As far as the personal stuff goes, I'll probably sprinkle some in here and there and see what kind of discussions stir up.

[Flyin Ryan]

April 12th, 2011
The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-12-111.jpg
Jalepeno Bacon Cheeseburger with Roast Beef + Cheesy Potatoes + Broccoli

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-12-112.jpg
$$$

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-7-112.jpg
Cottage Cheese + Power PB + Peanut Butter Crunch + Cocoa Puffs

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-12-113.jpg
Ben and Jerry's Volun-tiramisu Ice Cream
Holy shiit.
This was really, really good.
Strong tiramisu flavor as well, which is something I love.

Not Pictured: 2:1 Oatmeal Protein Bar

Daily Macros
Fats: 92.5g
Carbs: 240.8g
Protein: 207.4g
Calories: 2625

-----

Also, I received news that I am officially re-hired in at Panera Bread.
For those of you who are unaware, I moved a little over 2 weeks ago.
And I was supposed to get transferred to this Panera by my new house.
Well that ended up happening... it just took much longer than I anticipated.
Thankfully it's done and over, and I am employed again!
I also have another job where I work Wednesday and Friday nights cooking and bussing tables.
Let's make some money, bros!!

[NaLLa8705]

Burger looks AMAZING... other than that white bread... swap that out for some WHOLE WHEAT immediately before your muscles burn up and you get fat


Never seen that BnJ... looks good

[Flyin Ryan]

Burger looks AMAZING... other than that white bread... swap that out for some WHOLE WHEAT immediately before your muscles burn up and you get fat

Never seen that BnJ... looks good

Haha thanks man.
Honestly, I don't really like whole grain/whole wheat bread.
The only stuff I found satisfying to my taste buds is the whole grain miche from Panera Bread. But I mean, they cannot mess up anything yeast-related.

[MarkVI]

In! and bro, def. bulk, you need some mass!

[zstanton]

im liking all the cheese dude, food looks great

ur bulk cals are only 100 cals over my cut cals and ur food looks soooo much better than mine...

[Flyin Ryan]

In! and bro, def. bulk, you need some mass!

Yes!!!
Fellas, this guy right here has helped me through a bunch of different stuff over the past year.
Thanks a ton for following along broseph, and don't worry, we're aiming for growth!!


im liking all the cheese dude, food looks great

ur bulk cals are only 100 cals over my cut cals and ur food looks soooo much better than mine...

Cheese is quite possibly my favorite food. That and peanut butter.
As far as our foods compare with eachother... my only piece of advice is to get creative and eat what you like (while fitting it into your daily intake, of course).

[t1ger]

Holy food. Inspirational stuff, lol.

Bulk is a good decision IMO.

[bijsanei]

Ryan! I'm in on this brah! Let's do it!

Kinda regret not entering this NFSC thing now :(... all the cool kids are doing it...

Wonder if it's too late?!... I mean, unless you dont want the bulking competition! lol jokes

[Shazriki]

So dude, haha I thought you said your food was getting boring? xD

Keep it up dude, all looking good. But you realize we're competitors now. Bring it!

[bobcat11]

I really admire your dedication. Good luck reaching your goals brah!

[SideSteal]

HOLY CHIT!
THAT BURGER!!

Can you mail one to me?

[Cumulonimbus]

In on this Ryan!

[Flyin Ryan]

Holy food. Inspirational stuff, lol.

Bulk is a good decision IMO.

Thanks man. I think it's a good decision myself.
Start out slow and work my way up! I'm gonna do it right this time!


Ryan! I'm in on this brah! Let's do it!

Kinda regret not entering this NFSC thing now :(... all the cool kids are doing it...

Wonder if it's too late?!... I mean, unless you dont want the bulking competition! lol jokes

Thanks for following dude!

AA said the deadline was Tuesday. I mean, you can definitely make a log for shiits and gigs (or just continue on with your current one, I guess) and monitor progress along with the NFSC guys. Either way it's still gonna be a great time, and I can't wait to see how much these guys and girls change themselves for the better.


So dude, haha I thought you said your food was getting boring? xD

Keep it up dude, all looking good. But you realize we're competitors now. Bring it!

Haha my first competition!!! =P
And it's relatively boring to my standards. I'm used to getting pretty creative in the kitchen, but I'm kind of limited here.


I really admire your dedication. Good luck reaching your goals brah!

Thanks bro! I appreciate it!


HOLY CHIT!
THAT BURGER!!

Can you mail one to me?

brb finding bubble-mailer


In on this Ryan!

Yessssssssir!!
Thanks a million.

[MCB_16]

where the hell did you find that ice cream? i swear every meijers or kroger around me has like the same 5 flavors

[NaLLa8705]

where the hell did you find that ice cream? i swear every meijers or kroger around me has like the same 5 flavors

Wal-Mart / Target from what others have said.

[hankst]

Next meal in 13 hours. Why did I have to look at that fabulous burger? **** you.

:D

[Flyin Ryan]

where the hell did you find that ice cream? i swear every meijers or kroger around me has like the same 5 flavors

See below.


Wal-Mart / Target from what others have said.

Target, more specifically. Walmart will typically have the new flavors like Clusterfluff, Red Velvet Cake, etc etc. Voluntiramisu and Peanut Butter World (which I can't find yet) are Target Exclusives.


Next meal in 13 hours. Why did I have to look at that fabulous burger? **** you.

:D

Hahahaha sorry broski!

[NaLLa8705]

Holy ****... more peanut butter flavors... WILL visit Target tomorrow...

[Flyin Ryan]

Holy ****... more peanut butter flavors... WILL visit Target tomorrow...

As far as I know, that specific flavor hasn't been released yet. Anything is possible, but don't get your hopes up too high. At least for right now. =P

[Flyin Ryan]

April 13th, 2011

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-13-111.jpg
Chicken Bacon Cheddar Wrap + Broccoli

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-13-112.jpg
$$$

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-13-113.jpg
"Loaded Redskin Potatoes"
Seasoned redskin potatoes, turkey chili, cheddar cheese, bacon, and cream cheese.
Bi-winning.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-13-114.jpg
Scrambled Eggs + Bacon + Cream Cheese + Skippy Natural
Do. Recommend.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-13-115.jpg
Milky Way Ice Cream
Very light and fluffy ice cream. Decent mix-ins and caramel swirl.
Doesn't compare with Ben and Jerry's or Haagen Dazs, but it's not bad for 170 calories per serving.

The Eats
Fats: 98.2g
Carbs: 213.4g
Protein: 217.3g
Calories: 2607

-----

The Workout
Rest Day.

Ended up going to Starbucks with one of my bros.
The place was packed so we took our coffee and walked around the neighborhood.
So I got some light cardio in, but nothing major.

-----

The Job
Coney Island
4pm-10pm
Bus Boy

I work this job 2 nights a week (Wed/Fri) just to make a little extra cash.
My main job is at Panera Bread, and that starts back up on Saturday.
Not only did I get a raise upon transferring...
They also want to make me a shift supervisor.
Which, in turn, means more $$$ for Ryan.
Feels good man.

Thanks for reading along.
GET BIG!

[IrishPilot]

Man those wraps always look dynamite!

[SideSteal]

Awesome food pics man.

[NaLLa8705]

Milky Way Ice Cream
Very light and fluffy ice cream. Decent mix-ins and caramel swirl.
Doesn't compare with Ben and Jerry's or Haagen Dazs, but it's not bad for 170 calories per serving.

The more ice cream I eat, the more I notice this. Seems all value brand, non-premium brand, full flavored and no matter how tasty, seem to be under 200 cals per half cup, seemingly by creating a very fluffy ice cream. BnJ's is very thick and rich. The fullness I can get from eating a pint of BnJ (2 cups) doesn't even compare with lets say, 1000 calories (3 cups) of the fluffy stuff...

I think I am gonna do more BnJ here for a little while.

Also gonna be looking for the new flavor hard. We have a Target and two SUPER targets here in my area, all within ~30 minutes of each other. I''ll throw on the back back and give myself an excuse to go out riding on the bike!

[dustinh6719]

I notice in your first two pics you're like me and save the best for last. :p

Those potatoes look killer, gonna be doing something similar here soon.

[Lunchbox1989]

Im taller than you by nearly 5 inches...And, we weigh the same....I don't understand this.

[mannydawg]

Im taller than you by nearly 5 inches...And, we weigh the same....I don't understand this.

bone density, LBM, etc.

[Flyin Ryan]

Workout: April 14th, 2011
Delts, Biceps, and Traps

BB Military Press
85 x 10
135 x 8 x 2
145 x 6 x 2
155 x 4.5 - PR

BB Preacher Curls
85 x 10
95 x 10
100 x 9
110 x 8 - PR

DB Shrugs
100's x 10 x 4

DB Front Raises
25's x 10 x 2
30's x 8 x 2

DB Concentration Curls
35's x 10
40's x 10

DB Standing Hammer Curls
50's x 8 x 2

DB Uprising Rows
35's x 8
40's x 8
45's x 7

DB Seated Shoulder Press
60's x 8
65's x 8
70's x 6 - PR

Treadmill
Run: 1 mile + 5 minutes
Brisk Walk: ~7 minutes

[Flyin Ryan]

Man those wraps always look dynamite!


Awesome food pics man.

Thanks bros!!


The more ice cream I eat, the more I notice this. Seems all value brand, non-premium brand, full flavored and no matter how tasty, seem to be under 200 cals per half cup, seemingly by creating a very fluffy ice cream. BnJ's is very thick and rich. The fullness I can get from eating a pint of BnJ (2 cups) doesn't even compare with lets say, 1000 calories (3 cups) of the fluffy stuff...

I think I am gonna do more BnJ here for a little while.

Also gonna be looking for the new flavor hard. We have a Target and two SUPER targets here in my area, all within ~30 minutes of each other. I''ll throw on the back back and give myself an excuse to go out riding on the bike!

I mean, I don't mind a light and fluffy ice cream. But in terms of satiety, it really doesn't do ANYTHING for you haha.

Now I fully understand how most Americans get so heavy... they eat things like this on the norm (~800 cals per pint, for example) and then proceed to have 3 slices of pizza, 3 wings, and some Pepsi for dinner and are still hungry an hour later. Obviously once in a while, this would do no harm... but make it a norm (like it is) and we have a rather large (no pun intended) obesity problem.


I notice in your first two pics you're like me and save the best for last. :p

Those potatoes look killer, gonna be doing something similar here soon.

Thanks cuz.
Yeah man, I always start with the veggies and work my way to the main attraction so to speak. It's the only way to do things. And then when I do proatmeal bowls containing peanut butter, I always eat around the peanut butter and leave a huge glob for the end. Lmao it's the best.


Im taller than you by nearly 5 inches...And, we weigh the same....I don't understand this.

This might sound odd, but I think I'm actually bigger than I appear in pictures.
I'm not trying to say "broze my musclez are huger IRL" but I'm a relatively thick, stocky dude.


done density, LBM, etc.

Yeah, what he said.
<_<

[NaLLa8705]

http://img.photobucket.com/albums/v634/NaLLa8705/IMAG0001.jpg

u mad? :P

[Flyin Ryan]

u mad? :P

FURIOUS!!

Haha ok, so not mad at all. A bit jelly though.
I have to go out and pick up some essentials today (broc, potatoes, cheese, etc etc) so I'll be looking for some goodies as well.

[brendbro]

Cheese is quite possibly my favorite food. That and peanut butter.

its. like. we're. one. in. the. same.


I always start with the veggies and work my way to the main attraction so to speak. It's the only way to do things. And then when I do proatmeal bowls containing peanut butter, I always eat around the peanut butter and leave a huge glob for the end. Lmao it's the best.

^^^ see above

[Flyin Ryan]

Workout: April 15th, 2011
Back (+ Bench) and Core

BB Deadlift
125 x 10
215 x 10
275 x 8
275 x 9
315 x 5 - PR

BB Bent Over Rows
125 x 10
175 x 10 x 2
185 x 6
185 x 8

BB Incline Bench
125 x 8
155 x 8
175 x 7 - PR
180 x 6 - PR

Decline Sit Ups
BW x 12 x 3

Seated Cable Rows (V-Bar)
142 x 8
153 x 8
165 x 7

Medium Grip Lat Pull
150 x 8
160 x 6.5
170 x 5

DB One Arm Bench Rows
75's x 10 x 2

Chin Ups
BW x 8 x 3

Planks >> Push Ups
x 3

[b]Treadmill
Run: 1 mile + 3 minutes
Brisk Walk: ~5 minutes

Was kind of rushed today, since I have to work at 4.
Couple quick notes though:
I do raw deadlifts. No gloves, straps, belt, chalk, or anything else.
Also on back day, I add in either BB flat bench or BB incline bench since my chest sucks.
Annnnd that'll do it!

[Flyin Ryan]

its. like. we're. one. in. the. same.

Hmm we may have some similarities, however my real twin resides somewhere in Virginia if I'm not mistaken. =P

[Flyin Ryan]

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-15-111.jpg
Chicken + Broccoli + Cheeses + Jalepenos
Ate this PWO yesterday AND the day before.

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-14-111.jpg
Roast Beef and Cheddar on White Bread

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-14-112.jpg
Sausage and Cheese Flatout Burrito

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-15-112.jpg
Cottage Cheese + Skippy Natural + Mini Oreos

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-15-113.jpg
Ben and Jerry's Peanut Butter World
My. Dear. Lord.
This ice cream is literally everything I dreamed of.

[xlb57]

Dang man...I can't help but sub with all the food pron in here.

Good luck man. Keep hitting things hard, keep rocking the food (and sharing pics with us) and you got it bro.

[kwebbers]

Heyyy stumbled across your log, and wanted to say keep it up! you look great! :)

[Flyin Ryan]

Dang man...I can't help but sub with all the food pron in here.

Good luck man. Keep hitting things hard, keep rocking the food (and sharing pics with us) and you got it bro.

Thanks brotha! Welcome aboard!
I do what I can with the whole food thing. =P


Heyyy stumbled across your log, and wanted to say keep it up! you look great! :)

A GIRL!?

Haha I'm just messing. Welcome aboard!
Stalked... errr... checked out your bodyspace. You're looking pretty swell yourself.

[kwebbers]

Thanks brotha! Welcome aboard!
I do what I can with the whole food thing. =P



A GIRL!?

Haha I'm just messing. Welcome aboard!
Stalked... errr... checked out your bodyspace. You're looking pretty swell yourself.

hahah Heyy now... I can run with the big boys too!

[Flyin Ryan]

hahah Heyy now... I can run with the big boys too!

Haha no no, it wasn't like that.
It was more of a "omg a girl is viewing my log this is awesome white knight" kind of a thing. =P

[zstanton]

that flatout burrito looks godly....

[kwebbers]

Haha no no, it wasn't like that.
It was more of a "omg a girl is viewing my log this is awesome white knight" kind of a thing. =P

Ohh haha okay, I see... well you should be flattered :p

[Flyin Ryan]

Ohh haha okay, I see... well you should be flattered :p

Holy new avi.
Me = Flattered.

[Flyin Ryan]

The Workout: April 18th, 2011
Chest and Tris

BB Bench
125 x 10
200 x 10
205 x 7
205 x 5 x 2
215 x 3 x 2

Cable Pressdowns
126 x 12
135 x 10 x 3

DB Flat Bench
80's x 8
80's x 7

DB Incline Bench
70's x 7
70's x 8

Dips
BW x 12
BW + 45 x 10
BW + 45 x 8
BW + 45 x 7
BW x 12

Treadmill
Run: 1 mile + 6 minutes
Brisk walk: ~6 minutes

I'm not gonna lie, I had to cut this short because I wasn't going to make it.
I'm running on less than 3 hours of sleep and I worked from 5am-2:30pm today. =P
My strength was down a pretty significant amount, and I didn't like that at all.
Regardless, I made due with what I could.

Tomorrow is another day.

[ian0789]

Rymoe! Give me some tips on jo benching tech, because I ****ING HATE BB Benching. I feel like every week I turn my damn wheels on flat bench. I think I am going to have to 1.) Kid nap you and force you to show me how to bench or 2.) Start eating even more then I am meow or plan 3.) Kung-Fu Chop an Old lady.

I am plateauing hard :/

[Flyin Ryan]

Rymoe! Give me some tips on jo benching tech, because I ****ING HATE BB Benching. I feel like every week I turn my damn wheels on flat bench. I think I am going to have to 1.) Kid nap you and force you to show me how to bench or 2.) Start eating even more then I am meow or plan 3.) Kung-Fu Chop an Old lady.

I am plateauing hard :/

A member on the forums suggested this plan of attack to me a few weeks back, and so far I've seen awesome results with it (minus today's debacle, however):

BB Flat Bench: 4 sets of 4-6 heavy reps
DB Incline Bench: 2 sets of 6-8 heavy reps
DB Flat Bench: 2 sets of 6-8 heavy reps
DB Flies: 3 sets of 10-12 lighter reps

Add in some dips to hit both chest and tris and you got a pretty solid chest session. I can already tell my chest has a bit more 'pop' to it, as it's only been a few weeks like I said.

[ian0789]

A member on the forums suggested this plan of attack to me a few weeks back, and so far I've seen awesome results with it (minus today's debacle, however):

BB Flat Bench: 4 sets of 4-6 heavy reps
DB Incline Bench: 2 sets of 6-8 heavy reps
DB Flat Bench: 2 sets of 6-8 heavy reps
DB Flies: 3 sets of 10-12 lighter reps

Add in some dips to hit both chest and tris and you got a pretty solid chest session. I can already tell my chest has a bit more 'pop' to it, as it's only been a few weeks like I said.

Hmm I am still doing that Upper / Low split so maybe will have to mod it out some to fit some more chest movements in. Upper B I am doing DB Inc / Machine flys, I might just swap out to DB flys now. I was trying to avoid them for a bit due to me going into one of my overtraining / undereating fits and pulling something in my shoulder. But its healed and there is no point in milking it dry with a machine movement anymore ;) Thanks for the tip duder.

I just feel like I keep stalling out on benching at this point. I am not going to point the finger so much at my training but semi at my intake. I seem to have gotten a bit to freaking anal with macro counting and need to take a step back, take my own advice and probably eat a bit more.

[petersc2]

Better late than never...In!

[Cumulonimbus]

Food pron is intense Ry! Also, GJDM, your chest is strong... :(

[CharlieBango]

your chest is strong... :(

agreed. makes me jelly.

[Flyin Ryan]

Hmm I am still doing that Upper / Low split so maybe will have to mod it out some to fit some more chest movements in. Upper B I am doing DB Inc / Machine flys, I might just swap out to DB flys now. I was trying to avoid them for a bit due to me going into one of my overtraining / undereating fits and pulling something in my shoulder. But its healed and there is no point in milking it dry with a machine movement anymore ;) Thanks for the tip duder.

I just feel like I keep stalling out on benching at this point. I am not going to point the finger so much at my training but semi at my intake. I seem to have gotten a bit to freaking anal with macro counting and need to take a step back, take my own advice and probably eat a bit more.

All training aside, I think you DO need to take a 'chill pill' with counting. Obviously I don't know how anal you're being and how it effects other aspects of your life, but, it's a dirty dirty obsession to have (as you well know).

First and foremost, I'd get yourself right mentally. Once you can do that, THEN start worrying about your lagging bench press!

How long have you been doing the upper/lower split, broski?


Better late than never...In!

Awesome brotha, welcome!


Food pron is intense Ry! Also, GJDM, your chest is strong... :(

Thanks cumonmyanus! ... No homo.

Lmao, all questionable name-calling aside, this is another bro that I've admired from afar. Never really chatted with him, but I'm pretty envious of what he's accomplished already.


agreed. makes me jelly.

Haha thanks man.
Now if I could only get it to grow.
=[

[Flyin Ryan]

The Workout: April 19th, 2011
Lower + Core

BB Squat
105 x 10
215 x 10
250 x 10 x 3
295 x 8 - PR (reps)

Leg Press
400 x 10 x 3
420 x 10 - PR

Seated Calf Raises
225 x 10
235 x 10 x 2
250 x 10

Decline Sit Ups
BW x 12 x 2
BW + 25 x 10 x 2

Leg Extension
230 x 10 x 2
245 x 10 - PR

Leg Curl
165 x 10 x 2

SLDL
125 x 10 x 2

Planks >> Push Ups
x 3

[b]Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

Extremely good leg session today.
As you notice, my SLDL numbers are really low.
This is due to my history of lower back problems, specifically disc degeneration.
Feels bad man.

[CharlieBango]

Haha thanks man.
Now if I could only get it to grow.
=[

I'll trade size for strength with you. <3

And wheres the EATS! I love your food.

[ian0789]

All training aside, I think you DO need to take a 'chill pill' with counting. Obviously I don't know how anal you're being and how it effects other aspects of your life, but, it's a dirty dirty obsession to have (as you well know).

First and foremost, I'd get yourself right mentally. Once you can do that, THEN start worrying about your lagging bench press!

How long have you been doing the upper/lower split, broski?




Mhh its probably been about 2months now on the upper/lower, I really like it. As for chill on counting yeah I am starting to hate it as I feel just to anal about hitting X amount of number. But with that said I bumped cals up to 3400 training downs now and going to roll with that to see what happens. Probably keep cals at 3k off day. I feel like I am stressing to much on sticking with a number and if I am hungry I wont eat past my set amount.

So going to change that around =P I wish I could just cut the counting a bit but at this point I think its better to count but just not be so anal and make sure I hit my numbers. Worry about what I am going to eat out of my food stash next and not care about a few + calories ;)

check your pmz

[Flyin Ryan]

I'll trade size for strength with you. <3

And wheres the EATS! I love your food.

Deal.

And the food is coming. It's been a pretty hectic past few days for me with starting this new job and being busy out with my buds. Plus my mom was in town, so I had to be a good son and have dinner with her one night. =P


Mhh its probably been about 2months now on the upper/lower, I really like it. As for chill on counting yeah I am starting to hate it as I feel just to anal about hitting X amount of number. But with that said I bumped cals up to 3400 training downs now and going to roll with that to see what happens. Probably keep cals at 3k off day. I feel like I am stressing to much on sticking with a number and if I am hungry I wont eat past my set amount.

So going to change that around =P I wish I could just cut the counting a bit but at this point I think its better to count but just not be so anal and make sure I hit my numbers. Worry about what I am going to eat out of my food stash next and not care about a few + calories ;)

check your pmz

Check yours, champ.

[CharlieBango]

Plus my mom was in town, so I had to be a good son and have dinner with her one night. =P


As long as there is pictures of what you ordered.

[kwebbers]

Holy new avi.
Me = Flattered.

hahah why thank you! they were a graduation present :D

[socaldelmar]

hahah why thank you! they were a graduation present :D

Now I know what I am asking for, for my graduation present.

haha ;)

I'm late but in for the food, you have some nice strength btw, envious. Good luck

[Flyin Ryan]

As long as there is pictures of what you ordered.

No can do sir.
It was Mongolian Grill though, my favorite place.
Delicious every single time, however every bowl looks the same.


hahah why thank you! they were a graduation present :D

I'm going to need to inspect this gift to make sure it's right for you.


Now I know what I am asking for, for my graduation present.

haha ;)

I'm late but in for the food, you have some nice strength btw, envious. Good luck

1. Thanks bro!
2. You want implants for graduation? Odd.

===========

For future reference, I am the only one allowed to white knight in my log.
<_<

[socaldelmar]

I wouldn't have them but they would be for me :D

and I'm no white knight, no worries!

[Flyin Ryan]

I wouldn't have them but they would be for me :D

and I'm no white knight, no worries!

Ahhhhh.
And I am. I like to think I get it done in clever ways.

[dustinh6719]

Hmm we may have some similarities, however my real twin resides somewhere in Virginia if I'm not mistaken. =P

Lol!

Solid squats! I'm in agreement with the others, I want your bench. :p

[Saintly]

Wow, stumbled across this! I had a blast following your "Man up and eat" log and am in for the ride!

[Flyin Ryan]

The Workout: April 21st, 2011
Delts, Biceps, and Traps

BB Military Press
85 x 10
135 x 10
140 x 8 x 2
155 x 4
160 x 2.5

BB Preacher Curls
85 x 10
105 x 8 x 3

DB Shrugs
100's x 10 x 4

DB Side Raises
25's x 8 x 2
30's x 8 x 2

DB Standing Curls
40's x 10 x 2

DB Hammer Curls
50's x 8
50's x 10

DB Uprising Rows
40's x 8 x 2
45's x 8 - PR

DB Shoulder Press
60's x 10 x 3

Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

[Webber91]

Like everyone, I'm totally jelly of your chest strength! Brb 415lb squat, 180lb bench -.-

[CharlieBango]

I hope your shoulders are angry with you tomorrow.

Killed it, man. Nice.

[Flyin Ryan]

Lol!

Solid squats! I'm in agreement with the others, I want your bench. :p

Well all you bros can have my bench if I can get some chest aesthetics dammit.
<_<


Wow, stumbled across this! I had a blast following your "Man up and eat" log and am in for the ride!

Awesome stuff bro! Long time no chat.
Welcome aboard!


Like everyone, I'm totally jelly of your chest strength! Brb 415lb squat, 180lb bench -.-

Yeah but you're a tank. Therefore, it's ok.


I hope your shoulders are angry with you tomorrow.

Killed it, man. Nice.

Thanks brah!

[Flyin Ryan]

The Eats

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-20-111.jpg
Turkey, Bacon, and Pepperjack Wrap + Broccoli

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-19-111.jpg
Ground Turkey Tacos + Broccoli

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-19-112.jpg
Macaroni and Cheese: Spongebob Style

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-18-111.jpg
Cottage Cheese + Jif Natural + Cinnamon Toast Crunch

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-20-112.jpg

http://i905.photobucket.com/albums/ac258/RyanRosemeck/Meals%20Eating%20Now/4-20-113.jpg
Pop Tart and Peanut Butter Sandwich

=====

I do apologize for the shatty updates the past few days.
I've been working like crazy (ie: a 15 hour shift yesterday) and trying to find time to hang out with the friends and family.
Ya dig?
I'm trying my hardest to keep you guys updated though!
Plus, I love doing this log. =P

[ErickStevens]

Always wanted to try the PB/Pop Tart combo but never made room for it in my macros. Bravo!

[Flyin Ryan]

The Workout: April 22nd, 2011

BB Deadlift
125 x 10
215 x 10
275 x 10 - PR
275 x 9
315 x 4
330 x 2

BB Rows
125 x 10
175 x 8
185 x 8 x 2
195 x 5 x 2

BB Bench
175 x 8
205 x 5 x 2

BB Incline Bench
155 x 7 x 2

Treadmill
Run: 1 mile + 5 minutes
Brisk Walk: ~6 minutes

Very short workout today.
Pretty much, I had almost no time to lift before work.
So I had to get my money's worth, so to speak.
We'll get 'em next time.

[NaLLa8705]

Damn that's a lot of deadlifting!! Good **** man... keep at it!

[Flyin Ryan]

The Workout: April 25th, 2011
Chest and Tris

BB Bench
105 x 10
200 x 10
200 x 8
200 x 7
215 x 4
225 x 3

Cable Pushdowns
135 x 12 x 4
135 x 11

BB Incline Bench
155 x 7
175 x 4 x 2

DB Flat Bench
80's x 8
80's x 6.5

DB Flies >> DB Curls
[45's x 10 >> 45's x 5] x 3

Dips
BW x 10
BW + 45 x 9
BW + 45 x 6 x 2
BW x 10

Treadmill
Run: 1 mile + 5 minutes
Brisk Walk: ~6 minutes

Hope everyone had a great Easter Sunday!

[Flyin Ryan]

The Workout: April 26th, 2011
Lower + Core

BB Squat
105 x 10
225 x 10
250 x 10
275 x 10 - PR (reps)
285 x 8
285 x 7

Leg Press
410 x 10 x 2
420 x 10
430 x 10 - PR

Seated Calf Raises
225 x 10
235 x 10 x 2
250 x 10

Weighted Crunch Machine
135 x 8 x 4

Leg Extension
245 x 7 x 2
245 x 8

Leg Curl
165 x 10 x 3

Planks >> Push Ups
x 3

Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

I've been working a ton lately, and I haven't been getting much sleep.
Finally having a social life PLUS strong interest from a girl will do that to you. =P
Regardless, I'm still getting it in at the gym and keeping my diet in check.

I haven't been weighing myself.
Actually, I only have one time since I started this log.
[b]170.0 lbs was the verdict... this was probably one day last week.
This is the heaviest I've been in quite some time... and it's by far the best I've looked.
Feels good man.

[dustinh6719]

170? Nice dude!

[Flyin Ryan]

170? Nice dude!

Yeah man, it really feels good.
As I eluded to, I'm starting to get more attention from the opposite sex because of my appearance. It's something I NEVER thought I'd be able to say. But dammit, it's true.

[Flyin Ryan]

The Workout: May 2nd, 2011
Chest and Tris

BB Bench
105 x 10
195 x 10
205 x 6 x 2
215 x 4
230 x 2

Cable Pushdowns
135 x 12 x 2
135 x 10 x 3

DB Incline Bench
75's x 7
75's x 8

DB Flat Bench
75's x 7
75's x 8

DB Tricep Extension
60 x 10 x 2

DB Flies >> DB Curls
45's x 10 >> 45's x 5
45's x 8 >> 45's x 5
45's x 10 >> 45's x 5

Dips
BW x 12 x 2

Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

I missed you guys too much.

[ian0789]

Yay your alive! ;)

[Flyin Ryan]

Yay your alive! ;)

Lmao yeah man, I'm alive. Barely.
This past week or so has been out of control.

[PJMunh]

Lmao yeah man, I'm alive. Barely.
This past week or so has been out of control.

beleedat...

hai btw

[Flyin Ryan]

The Workout: Cinco de Mayo

BB Military Press >> BB EZ Curls
[135 x 8 >> 85 x 8] x 2
140 x 8 >> 85 x 8
140 x 7 >> 95 x 8
140 x 6 >> 95 x 8

DB Shrugs
100's x 12 x 5

DB Front Raises
30's x 8 x 2

DB Side Raises
25's x 8 x 2

DB Curls
50's x 6
50's x 6 >> 40's x 6

DB Seated Shoulder Press
65's x 8
65's x 7

Decline Sit Ups
BW x 10 x 5

Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

I haven't felt this good after a workout in quite a while.
I'm about to make a post explaining my absence too.
Stay tuned... if you care? =P

[binks09]

We all care - at least those of us who drool over the porn you produce...

[Flyin Ryan]

ALLOW ME TO SAY HEY!

First and foremost, I am tired. Exhausted even.
I haven't been getting much sleep lately, due to a increase in my social life.
I'm not complaining by any means, but it's catching up to me.
For example, from Tuesday morning until now I've worked 28 hours and got probably only 6-7 hours of sleep.
So yeah. =P

Thankfully, I'm re-settled in at both of my places of employment.
Panera is getting ready to promote me, which is going to be sweet.
When that happens, I will more than likely leave coney island and focus on Panera.
Coney is cool and everything for some extra cash though, I'll give them that.

Lifting is still going great. I still enjoy working out just as much as I did this time last year when I got more serious about it
Lifting is by far the best 'getaway' activity I could ask for.
Plus, I love the way my body is changing along with it.
Feels good man.

Also, I met a new girl.
No, I don't work with her.
No, I didn't show her this log.
inb4lunchbox
<_<

But seriously, things are going good with her.
One day at a time.

So in short:
Aside from being pooped out on a regular basis, I'm livin' the dream.
Moving back home was definitely the right move.

[ian0789]

Good sheet duder! And nice to see things are working out for you ;) Thanks for not going MIA and giving us some Sexy Rymoe Updates!

[Flyin Ryan]

beleedat...

hai btw

hai. do me live.


We all care - at least those of us who drool over the porn you produce...

I didn't know those vids got released, but I'm flattered.
Not gonna lie... it kinda looked like a small gorilla attempting to smother some poor girl while he was hollering expletives... but I mean it got the job done.

wait. you mean food porn.
carry on.


Good sheet duder! And nice to see things are working out for you ;) Thanks for not going MIA and giving us some Sexy Rymoe Updates!

lmao thanks Ian. I knew you had my back.

[LordNikon]

Congrats on the jobs and the new lady! I know what you mean about working out being an "escape". I'm working way to many jobs and thus today f-ing sucked excpet for the hour or so spent in the gym this morning. Without exercise, I think I'd loose it.

Oh, and damn you for being the same height as me!

[Flyin Ryan]

Congrats on the jobs and the new lady! I know what you mean about working out being an "escape". I'm working way to many jobs and thus today f-ing sucked excpet for the hour or so spent in the gym this morning. Without exercise, I think I'd loose it.

Oh, and damn you for being the same height as me!

Thanks brah!
Us short fellas gotta stick together.

[Flyin Ryan]

The Workout: May 9th, 2011
Chest and Tris

BB Bench
105 x 10
195 x 10
205 x 7
210 x 6
215 x 4
245 x 1 - PR

Cable Pushdowns
135 x 10 x 5

BB Incline Bench
155 x 8
175 x 5

DB Flat Bench
75's x 8
85's x 5.5

DB Tricep Extension
60 x 10
70 x 8

DB Flies >> DB Curls
45's x 8 >> 45's x 5
45's x 9 >> 45's x 5
45's x 10 >> 45's x 5

Dips >> Push Ups
x 2

[b]Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

I'm dead.
But I'm so alive it's silly.

[dustinh6719]

245 x 1 - PR


Fawk! Gjdm.

[determined4000]

Thanks brah!
Us short fellas gotta stick together.

Short at 5'7"!?

Feels bad man :(

[Flyin Ryan]

Fawk! Gjdm.

Thanks bro!


Short at 5'7"!?

Feels bad man :(

I mean, I've been on the shorter side my entire life. Especially during elementary-middle school. I was actually 5'6 when I graduated high school, but somehow grew an inch since then.

[Flyin Ryan]

The Workout: May 10th, 2011
Lower + Core

BB Squats
125 x 10
225 x 10
245 x 8
265 x 8
285 x 8

Leg Press
400 x 8 x 4

Seated Calf Raises
225 x 10
235 x 10 x 2
250 x 10

Decline Sit Ups
x 2

[b]Weighted Crunch Machine
135 x 8 x 4

Leg Extension
230 x 7
245 x 7
245 x 8

Planks >> Push Ups
x 3

[b]Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

Basically, I can't hit my legs as hard as I have been anymore.
Well, I am choosing not to anyway.

It's affecting my work performance at both jobs, haha.
I mean, I don't mind being sore at work. That's not an issue at all.
But being on my feet for an upwards of 45 hours a week is making me really, really sore.
All the time.
And it sucks.

Life will go on, thankfully.

[determined4000]

Thanks bro!



I mean, I've been on the shorter side my entire life. Especially during elementary-middle school. I was actually 5'6 when I graduated high school, but somehow grew an inch since then.

well I dont think I have any growth left (lol)
but on a positive note, guess who found a store with VOLTAGE and SUPERNOVA!
Hallelujah!

http://i866.photobucket.com/albums/ab223/determined4000/Picture082.jpg?t=1305060286

As for legs, if you are on your feet 45hrs a week, you can probably take out some cardio.

[Flyin Ryan]

well I dont think I have any growth left (lol)
but on a positive note, guess who found a store with VOLTAGE and SUPERNOVA!
Hallelujah!

As for legs, if you are on your feet 45hrs a week, you can probably take out some cardio.

Very nice, very nice.

I dunno. I mean, it's not like I'm doing that much cardio in the first place. Plus, I won't lie, I enjoy the heart-health benefits it gives me. It's kinda important for me... especially since I've grown up with asthma.

[Flyin Ryan]

The Workout: May 12th, 2011
Delts, Biceps, and Traps

BB Military Press
85 x 10

BB Military Press >> DB Curls
140 x 8 - PR (reps) >> 50's x 5
[140 x 7 >> 50's x 5] x 2
[140 x 6 >> 50's x 5] x 2

DB Shrugs
100's x 12 x 5

Decline Sit Ups
BW x 12 x 3

DB Front Raises
30's x 8 x 2

DB Side Raises
25's x 8
30's x 6

BB Preacher Curls
85 x 10 x 3

DB Seated Shoulder Press
65's x 8 x 3

Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

Badabing.

[Flyin Ryan]

The Workout: May 13th, 2011

BB Deadlift
125 x 10
225 x 10
305 x 5
310 x 5
315 x 5 - PR (reps)

BB Rows
125 x 10
175 x 8
185 x 7
185 x 8
190 x 8 - PR (reps)

BB Incline Bench
155 x 8
175 x 5 x 2
175 x 6

Decline Sit Ups
x 2

[b]V-Bar Lat Pull
160 x 8
165 x 8
170 x 7
175 x 7

Wide Grip >> Reverse Grip Lat Pull
130 x 8 >> 130 x 8
135 x 8 >> 135 x 8

Planks
BW + 25 x 3 @ 60 seconds each

Treadmill
Run: 10 minutes
Brisk Walk: 10 minutes

[ian0789]

I miss your RL Rants =(

[Flyin Ryan]

The Workout: May 16th, 2011
Chest and Tris

BB Bench
105 x 10
200 x 9
200 x 8
200 x 7 x 2
200 x 5

Cable Pushdowns
135 x 12 x 3
135 x 10 x 2

Decline Situps
BW x 12 x 3

BB Incline Bench
175 x 5 x 3

DB Flat Bench
80's x 8 x 2

DB Tricep Extension >> BB Skullcrusher
[70 x 8 >> Bar x 10] x 2

DB Flies >> DB Curl
45's x 10 >> 45's x 5
45's x 10 >> 45's x 5
50's x 9 >> 50's x 5

Dips
BW x 12 x 3

Treadmill
Run: 10 minutes
Brisk walk: 10 minutes

I'm alive.

[bijsanei]

I'm alive.

Care to elaborate?:D

[Shazriki]

Probably mentioned this already, but your benching ability makes me jelly.

[Flyin Ryan]

Care to elaborate?:D

Things are just going really well for me right now. I'm finally improving my financial situation... I'm re-enrolling back in school... and my social life is still going strong. Oh yeah, and I'm still lifting and feeling good. Couldn't ask for anything more.


Probably mentioned this already, but your benching ability makes me jelly.

Haha thanks man.

[Flyin Ryan]

The Workout: May 17th, 2011

BB Squats
125 x 10
200 x 10
250 x 10 x 3

Leg Press
200 x 10
400 x 10 x 2
425 x 10 - PR

Seated Calf Raises
225 x 12 x 2
250 x 10 x 3

-----

Decline Sit Ups
x 2
BW x 12 x 3

[b]Weighted Crunch Machine
130 x 8 x 4

Chin Ups >> Push Ups
x 4

[b]BB EZ Curls
85 x 10 x 4

Planks >> Push Ups
x 3

[b]Treadmill
Run: 10 minutes
Brisk walk: 10 minutes

Odd workout today, I know.
But I dig it.

[Bnizzle163]

A wee bit late, but Subbed!!

[somanytoes]

hey, wat's yr training routine like...looks good.