Ryno99's 12 Week Out Contest Prep

[Work-Hard]

Notes: Switched things up and threw in the t-bar row this week. I also used the 25 lb plates instead of the big 45's, which helped me achieve a better range of motion, even tho i had to stack on more total plates. Also with seated rows, i threw in a supinated straight bar grip to really finish off those lower lats. Pretty solid workout.[/QUOTE]

I added t-bar rows a few weeks back and love them. Keep up the good work I will be following along

[Ryno99]

This week follows a 2 on one off split so today was a cardio day...I didnt hav a chance to make it to the gym to I did my own cardio here at home. Hit the jump rope in intervals for about 15 or 20 minutes. I also did a few exercises outdoors in the snow...my new house is out in the country so I went out into the woods and did some work with rope pulls, drags, swings kinda like some stuff you would see in rocky 4 haha, jus keepin that heart rate up, i'll keep you posted, stay tuned

[Ryno99]

Hit legs and calves today heres how it went down:
bb squat 3x8-10 (reverse strip 2x last set)
225/235/235(245)(255)
leg press (m) 2x8-10 (superset w/)
100+4 45's/100+5 45's
smith split squat 2x12-14 (post-exhaust)
115/95
db walking lunge 1x10-12
35
bb still leg deadlift 2x8-10(on box) (reverse strip 2x last set)
135/155(165)(175)
seated leg curl 2x8-10 (superset w/)
110/130
lying leg curl single leg 2x12-14 (post exhaust)
50/40
smith standing calf raise 3x8-10 (superset w/)
135/185/225
seated calf raise 3x12-14
3 plates/2/1

Notes: Pretty strong workout today...reverse strips worked out great with squats, really killin the legs. Also supersetting the leg press with split squats really brought out a heavy burn in the quads. Post exhausting the hams with single leg lying leg curls really nailed em'. I'll keep you posted...

[Ryno99]

Catch u up to speed here...hit delts and triceps friday and did chest and bi's again this time with giant sets..awesome pump. Sunday I drove back down to school, back to work back to busy...8 weeks out, time to get down to business

[Ryno99]

Busy day today with it being the first day of classes n all. Had to change up my split a lil for today...did the stairmaster upon waking for 25, then hit back later on in the day @ 2. This phase features significantly higher reps and truly pushes that pump, heres how it went down
r.g. bb row 4x12-14 double drop last set
245/215/195/175(155)(135)
lat pulldown(wide grip) 3x16-18 pre-x superset
110/130/130
one arm cable row 3x12-14
75/60/45
bb deadlift 2x14-16
275/225
kneeling rope pullover 7x10-12
70
db standing shrug 3x16-18 pre-x superset
80/85
bb btb shrug 3x12-14
185/135
Notes/Changes: Did r.g rows on a box to get a full stretch. Supersetted pulldowns with one arm rows on the seated cable station, partly because the gym was packed with too many "kids", also had to do standing db shrugs instead of seated. Finished back with kneeling rope pullover...great pump

[Ryno99]

Hit chest and abs today...
db incline press 4x12-14 double drop last set
100/90/80/70(60)(50)
cable fly (lo incline,flat,lo decline) 3x14-16 pre-x(Tri-Set)
30/40/50
bb bench (w) 3x12-14
135
db pullover 3x16-18 post-x
65/55/45
cable crossover 7x10-12 (fst-7)
70
cable crunch 3x20 pre-x (Tri-Set)
70/60/50
hanging knee up 3x15
BW
bicycle crunch
BW

Notes/Changes: Great pump today, brough tri-sets back into the mix of things , worked out very well

[Ryno99]

Hit bi/tri/4 arm today by myself this morning...
seated alt. db curl 3x10-12(double drop last one)
45/35/30(25)(15)
lying decline french curl 3x10-12(double drop last one)
25 side/30/30(20)(10)
one arm preacher 2x12-14(pre-x)
35/40
bb curl (wide, narrow) 2x10-12
85/65
ez bar spider curl 2x14-16 (post-x)-performed as triset
35/25
one arm o-head ext. 2x12-14(pre-x)
25/30
bb closegrip bench 2x10-12
145/135
rope pushdown(post-x)-performed as triset
80/70
double hi cable curl 4x10-12 fst-7
30
r.g. one arm pushdown 4x10-12 fst-7
30
bb wrist rollout 2x14-16
65/65
db hammer curl
35/25
Notes/Changes: Really fast paced high volume workout today...HUGE pump! Switched up a few things: used the tricep bar for french curls, did hi cable curls isolaterally and did the r.g one arm pushdowns pulling down across the body, i also curled across the body for my hammers....thats all for now off day for training tommorow, but i will hit intervals, abs and probably hit some poses if time allots

[stayfit2008]

Those high volume workouts are a nice compliment to a hectic "Back to School" environment! great focus!

[Ryno99]

Hits quads fresh n' early this morning at six, this was a rough one...
smith front squats 4x10-12 double drop last set
225/205/185/175(155)(135)-fell to the floor in exhaustion
db split squat 3x12-14 pre-x
25/30/35
leg press (wide, mid, narrow) 3x10-12
6 pies/5/4
bb walking lunge 3x14-16 post-x (performed as tri-set)
leg ext. 7x10-12 fst-7
110

Notes: That was it massive pump, totally wiped me out, great workout though.

[Ryno99]

returned to the gym later to hit some hams
db stiff leg deadlift 4x10-12 double drop last one
65/75/80/95(70)(50)
lying leg curl single leg 3x12-14 pre-x
50/60/60
lying leg curl 3x10-12
120/110/100
seated leg curl 3x14-16 post-x (performed as tri-set)
hyperext. 7x10-12 fst-7
10

capped off the workout with 20 minutes on the treadmill, will be hittin' delts and traps tommorow to round out this high volume week

[Ryno99]

sorry its been awhile..been really busy lately. Hit intervals on sunday, heavy back and traps monday, heavy chest on tuesday and then hit arms heavy low volume workout......gunna do some abs and intervals on my off day from training today. I am getting leaner, getting a little more veiny, and my lower back and glutes are slowly coming in.

[Ryno99]

hey everybody.....hit arms a couple of days ago, this morning I hit quads for a heavy session, definitely intense, heres how it went down:
bb squats 4x8-6 (drop last set)
225/235/235/245(155)
leg press 3x8-10 (superset w/)
6 plates/5/4
smith split squat 3x10-12 (post-x)
115/105/95
db walking lunge 2x12-10
25/30
sissy squats 7x10-12 (fst-7)
bodyweight

Notes: Great workout today, supersetting leg press with the split squat produced a crazy burn and pump. Also did sissy squats for the first time, used the cable pulley with the rope up high to hold on to, to give me leverage...definately gunna use those more often, good finisher...i will hit the gym later on tonight for hams so i will keep u posted

[Ryno99]

Hit delts heavy on saturday...pretty awesome session. Today was an off day from the weights, i hit some intervals and also hit calves/traps/forearms.
I decided to try something different today and picked one to two exercises for each small body part and for the first set i did a heavy set of 10,then dropped and did 10 more, 2nd set i did a straight set to 20 then the third i did a heavy 10 again then supersetted it with another exercise for 10..all equaling 20 reps, pretty interesting technique i kinda thought up worked well. Also for intervals i split my thirty minutes up into three 10 minute sessions on three different machines (arc trainer, bike, cross trainer) doing 2 sets of 5 minute intervals and scheduled it like i was lifting. This worked well because my legs are still sore from friday and this helped keep the intensity up.

[crew1410]

dude when are u going to post pic's. im waiting to see what you look like. its not like your busy or anything.

[Blazed]

Waiting for those pics too.

[Ryno99]

Monday i started a new training cycle and kicked it off with a high volume back workout...
r.g. bb row 3x10-8
lat pulldown 3x12-14
one arm db row 3x10-12
bb deadlift 3x10-12
cable pullover 7x10-12
seated db shrug 2x12-14
bb btb shrug 2x10-12
Tuesday I hit chest and abs
db incline press 3x10-8
db fly (incline, flat, decline) 3x12-14
bb bench (w) 3x10-12
db pullover 3x10-12
cable cross (hi 2 lo) 7x10-12
hit abs afterwards and of course the stairmaster

6 weeks out now, diet has been changed slightly, carbs have been cut a little further and cardio is slowly going to decrease over the next few weeks, pics will be up on friday!

[Ryno99]

hit bi's n tri's wednesday.....
seated alt. db curl 3x8-10 (double drop)
db one arm preacher 3x12-14 (pre-x superset)
bb curl (w, n) 3x10-12
one arm o-head ext 3x12-14 (pre-x superset)
bb closegrip 3x10-12
ez spider curl 4x12-14 (7's)
rope pushdown 4x12-14 (7's)
also hit some fore arms, today i did abs and a little interval training, eyes on the prize now less than 6 weeks to go

[Ryno99]

Friday was another grueling leg day...hit quads in the am
smith bb front squat 3x8-10 (drop last set)
db split squat 3x12-14 (pre-x superset)
leg press (w,m,n) 3x10-12
bb walking lunge 3x10-12
leg ext. (toes out) 7x10-12 (7's)

in the pm...hit hams
db stiff leg deadlift (on box) 3x8-10(drop last set)
single leg lying curl 3x12-14 (pre-x superset)
seated leg curl 3x10-12
high stance leg press 3x10-12
hyperext. 7x10-12 (7's)
rotary calf machine 3x12-14 (pre-x superset)
machine standing calf 3x10-12

hit delts this saturday morning...
seated db overhead press 3x8-10(drop last set)
65/75/85(55)
leaning cable lateral 3x12-14 (pre-x superset)
30/30/40
Behind the Neck Smith Press 3x10-12
175/155/135
db upright row 3x10-12
45/35/25
cable rear delt ext. 7x10-12 (7's)
30
db haney shrugs 2x12-14 (pre-x superset)
70/75
bb shrug 2x10-12
225/185
lying knee in 3x15-20 (superset w/)
ball crunch 3x20-25