Official Ryhatz8 Training Journal

[Ryhatz8]

I've been on here for awhile now and have had several requests to start logging a training journal so log i will.

Im trying to add some weight on for the cold wisconsin winter and mass up a bit, then cut down in preparation for summer around February/March. So pretty much 3-4 good months of bulking.

i am 5'11 currently weigh 205

Approx intake daily:
3500-4000 cals
500-700 carbs
300-320 protein
50-70 fat

My training split:
Mon- shoulder/tri
Tues- legs with bench 4x4
Wed- back/bi
Thurs- misc day (abs,traps,calves)
Fri- chest
Weekends off

Ah, the supplements. Present and Future:

Right now- I am taking NO Shotgun preworkout, Animal Flex for joint support and Myofusion as my protein source.

Future- Next on the list of things to try is universal uni liver, jack3d(sick of hearing about it want to find out myself) and zma.

After those 3 are done, universal storm, and universal torrent are on the agenda.

[Ryhatz8]

I completely annihilated my triceps today, harder then ever before.

Seated military press:
135 x 12
160 x 8
150 x 6
145 x 6

Weighted Bench Dip Dropset: (was killer)
(3) 45's x 8
(2) 45's x 10
(1) 45 x 6

(3) 35's x 15
(2) 35's x 10
(1) 35 x 8

(3) 25's x 12
(2) 25's x 12
(1) 25 x 12

Neutral Grip Dumbbell Overhead Press:
50s x 12
60s x 8
70s x 6

Reverse Grip Bench:
135 x 12
195 x 8
185 x 8

Seated Rear Delt Laterals:
30 x 12
35 x 12
25 x 12

Tricep Dumbbell kickbacks:
35 x 10
30 x 10
25 x 12

Close Grip Bench/ Decline Skull Crusher (superset)
x2

To burnout i did one set of rope tricep pushdowns not letting the rope go up more then a few inches just burning and tearing out the bottom portion of the rep.

[AniMaLizTik]

nice presses

[Ryhatz8]

Originally Posted by AniMaLizTik

nice presses

thx, thats actually pretty light for me, i was really focused more on nailing the tris. next week ill crank the presses up.

[RandyJH]

Very nice details so far man.

I like the weekends off approach as well. Thats what I'm doing right now and it seems to be working well.

As far as Jack3d is concerned I love it. The company sent us a bunch of free samples a while back (I work at GNC...I know), and I was amazed.

I didn't know that the sample packet contained a 3 scoop serving, so the first time I took it was a bit intense. Now I do about 2 scoops, sometimes a little less and it seems to work nicely.

Keep up the good work, I'll be following closely!

[Ryhatz8]

Worked the wheels today, didnt get as heavy on the squats or as many reps, ill bring the heat next week.

Light Bench Press
235 ( 6 sets of 4 )

Squats:
225 x 8
295 x 5
350 x 2
375 x 1
250 x 12

Leg Extensions:
30 x 60
30 x 70
30 x 80
30 x 50

Stiff Leg Deadlifts:
225 x 12
275 x 8
250 x 10

Seated Leg Press Machine:
200 x 20
300 x 12
400 x 8

[RandyJH]

Looks like a pretty solid workout man! Are doing parallel or ATG squats?

[AniMaLizTik]

SLDLS!!!!!

solid movements brah, too many people are afraid of compound movements

[RandyJH]

Originally Posted by AniMaLizTik

SLDLS!!!!!

solid movements brah, too many people are afraid of compound movements

TRUTH! Compounds=WIN

[Ryhatz8]

Originally Posted by RandyJH

TRUTH! Compounds=WIN

break parallel and back up, not quite ass to grass but definitely past 45.

AniMaLizTik: thx, i love stiff leg deads man.

[Ryhatz8]

Wanted today to be more of a lighter weight, higher rep with big pause squeezes and slow controlled movements on the ecentric/static/concentric movements.
(negative/hold/positive) I also like to go back and forth bicep exercise then back exercise rather then doing all back then all bis or vice versa. Especially because they are closely related in movements that work them directly. I also use straps on some to isolate further.

"Dorian" Barbell Rows:
225 x 15
250 x 12
205 x 10
135 x 20

Incline Seated Alt Curls: (these burn "bad" when you do them incline and really squeeze)
35 x 12
30 x 12
25 x 15

Seated Row: (used two D handles for better separation at the hold point)
100 x 12
140 x 12
200 x 10
150 x 10

Preacher EZ Bar Curls: (2 wide grip / 2 close grip)
75 x 12
100 x 8
---------
75 x 12
100 x 6

Lat Pull Downs: (2 wide grip/ 1 reverse / 1 with two D handles for separation at bottom)
120 x 12
140 x 10
---------
120 x 8
---------
140 x 10

Olympic Barbell Curls: (biceps were starting to ware out now some, stretched to the max)
75 x 10
65 x 12
55 x 15

1 Arm Dumbbell Row:
80 x 12
90 x 10
100 x 8

High Pulley Curls: (really squeezed the contraction and flushed the muscle w/blood)
60 x 10
70 x 8
80 x 6

[michealmyers]

Question for you dude.

When you started your journey, were you doing more compound movements and basic type exercises? I'm looking to put on some mass like you did and started allpro's routine which is basically.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

Is this kinda like something you were following to put on the mass that you did?

[Ryhatz8]

Originally Posted by michealmyers

Question for you dude.

When you started your journey, were you doing more compound movements and basic type exercises? I'm looking to put on some mass like you did and started allpro's routine which is basically.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

Is this kinda like something you were following to put on the mass that you did?

no, i just started doing compounds this year actually. the only compound i did when i started was bench.

[nwskier]

Nice volume and great workout setups
shredded and impressive numbers to boot!

sub'd

[Ryhatz8]

All pretty much press movements in store today. i felt a little weaker than usual and started to wear out at the end when i reached the dumbbell work, but finished strong with a good dropset.

Bench Press Pyramid:
240 x 4
250 x 3
265 x 1
255 x 2
230 x 5

Incline Bench Press: (3 sets of 5 at 185)
185 x 5 (3)

Decline Bench Press:
205 x 8
225 x 6
185 x 12

Incline Dumbbell Press:
75 x 10
80 x 8

Flat Dumbbell Press:
85 x 8
90 x 6

Seated Press Machine: (dropset-no rest between sets)
200 x 12
150 x 12
100 x 12
50 x 12
*feel the burrrrn

[Ryhatz8]

Standing Military Barbell Press:
160 x 5
175 x 5
185 x 5

Weighted Bench Dips: stacking (#) of 45 pound plates on lap
(2) 45s x 12
(4) 45s x 10
(5) 45s x 6

Arnold Dumbbell Press:
70 x 8
80 x 6
75 x 6

Close Grip Bench Press:
185 x 10
205 x 8
225 x 4

Shoulder Seated Side Laterals <superset> Dumbbell Front Raises x 2

Reverse Grip Cable Pushdown: on single pulley which is "true weight"... not the double pulley cables where its only half the weight you have on due to it sending half to each spot. On those cable setups my weights would be listed as 100, 120, 140 and 160.
50 x 20
60 x 15
70 x 12
80 x 8

Next weeks shoulder tricep day will be more intense. not taking any preworkout supplements currently either anymore. (ran out of n.o. shotgun) will order jack3d soon most likely.

[nwskier]

Originally Posted by Ryhatz8

will order jack3d soon most likely.

Jack3d is probably the best pwo supp IMO
my workouts have been on fire ever since I switched over to it

as for the workouts, strong ass delts and huge dips! arnolds w/ 80s is impressive. very solid work. Jack3d is going to take those up to a whole nother level.

[Ryhatz8]

Originally Posted by nwskier

Jack3d is probably the best pwo supp IMO
my workouts have been on fire ever since I switched over to it

as for the workouts, strong ass delts and huge dips! arnolds w/ 80s is impressive. very solid work. Jack3d is going to take those up to a whole nother level.

thx, i sure hope so. my lifts are going up every week as it is, jack3d should really help me get some impressive gains even if worse case scenario if it only helps mentally.

[RandyJH]

Just stopping in to see how things have been going. Those close grip bench press numbers are sweet man, I need to start hitting those up again. Its good to see you knocking out those heavy compounds, nice work!

[Ryhatz8]

Light Bench:
240 ( 6 sets of 4 )

Squats:
225 x 10
250 x 10
275 x 8
300 x 8

Stiff Leg Deadlifts:
225 x 10
250 x 10
275 x 6
315 x 5

Leg Extentions:
100 x 20
90 x 20
80 x 20
70 x 20
60 x 20
50 x 20

[Ryhatz8]

Was feeling a little stiff and sore today so i took it easy on the back and just did some isolated work. Pumped the bis pretty good though but not off the charts.

Standing Alternating Dumbbell Curl:
50s x 8
55s x 8
60s x 8

Preacher EZ Bar Curl: (2 sets wide grip / 2 sets close grip)
95 x 10
75 x 12

95 x 10
75 x 12

EZ Bar Curls: "21s" (2 sets wide grip / 2 sets close grip)
65 lbs used for all sets

Precor Camber Curl Machine: Dropset Burnout
80 x 12
60 x 12
40 x 8
20 x 20

Single Arm Lat Pull down: (D handle)
3 sets each arm- 40 x 12

Single Arm Seated Row: (D handle)
3 sets each arm- 40 x 12

Single Arm Bent Over Row: (D handle)
3 sets each arm- 40 x 12

Reverse Pec Deck:
4 sets each arm- 80 x 12

[nwskier]

Nice workout layouts.

On the light bench, do you normally stick with 6x4? have you seen best overall gains with that scheme or do you vary it up on light days to hit higher rep target ranges?

[Ryhatz8]

Originally Posted by nwskier

Nice workout layouts.

On the light bench, do you normally stick with 6x4? have you seen best overall gains with that scheme or do you vary it up on light days to hit higher rep target ranges?

on the light bench i aim for 4x4. if i can do a few more sets of 4 i do it. but the main goal is to keep achieving the atleast the 4x4 with 5 more lbs added on each week.

to clarify what i think your getting at further. when i classify it as a light bench day, i mean furthermore a light chest day. just doing 1 chest exercise which in my case is the 4x4 for bench. then on fridays i do my full blown chest workout.

[Ryhatz8]

My bad shoulder which i separated 5 years ago was a little sore today. I didnt feel 100% and today is usually my rest day. On the contrary, friday is my birthday so i did chest today knowing i probably wont want to then, despite the soreness and lack of rest, just took it easy and passed on the heavy benching.

Dumbbell Bench Press:
100s 5x5

Incline Dumbbell Press:
100s 4x4

Bench Press: (Half reps-bottom portion, from chest to half way point)
135 lbs rep out = 30 reps

Seated Chest Press Machine:
140 lbs rep out = 25 reps

[Ryhatz8]

First ill state that i placed an order today from bb.com, should be here thursday: universal uni liver, optimum ZMA and jack3d-sick of hearing about it, trying it for myself finally. now for my workout.

Seated Military Press:
150 x 8
170 x 6
185 x 4

Reverse Grip Bench Press:
185 x 10
206 x 8
225 x 6

Arnold Press:
75s x 7
75s x 7

Weighted Bench Dips: (#) of 45 lb plates.
(2) 45s x 20
(2) 45s x 20

Pull ups: (2 shoulder width grip/ 2 neutral grip)
6 reps for all 4 sets

Lying Dumbbell Tricep Extention:
100 x 8
100 x 8

Seated Dumbbell Tricep Extention: (my bad shoulder was getting pretty fatigued)
100 x 5
100 x 5

Straight Arm Shoulder Push Down: done on the cable crossover cables which are using 2 pulleys per side meaning the weight is shared so weight stack is half what it says. (listed as 100, 120 and 140) but heres the actual.
50 x 15
60 x 12
70 x 10

V-Bar Tricep Pushdown: on single pulley this time which is "true weight"... not the double pulley cables where it says double the weight your actually moving. I was burnt out about now just needed to polish them off and flush some blood into the muscle to end.
60 x 21
70 x 18
80 x 15

[Ryhatz8]

I took 2 scoops of jacked today first time using, i felt it kick in within 10 minutes but i think the strength boost came about 45 mins after. im going to wait 15 mins longer to workout next time i use it. Anyways on to the workout:

Squats: was in the mood today, omitted deadlifts, added extra squats and hip sled sets.
225 x 10
315 x 7
335 x 3
315 x 3
300 x 5
275 x 6
250 x 10
225 x 12

Hip Sled: (overall weight with sled added in)
345 x 12
435 x 12
525 x 12
615 x 6
705 x 2

Leg Extension: 2 narrow sets & 2 wide (burnout sets, slow and controlled squeezes)
60 x 25 Narrow
60 x 25 Wide
50 x 25 Narrow
50 x 25 Wide

[Ryhatz8]

Bench Press:
250 x 3
250 x 3
250 x 3
225 x 7
225 x 7

Incline Bench:
185 x 8
205 x 6
225 x 3

Decline Bench:
225 x 7
250 x 4
250 x 3

Flat Dumbbell Flyes:
75s x 8
75s x 8

Incline Dumbbell Press:
90 x 5
80 x 8

Flat Dumbbell Press:
100 x 3
90 x 6

Seated Chest Press Machine: (burnout dropset)
200 x 14
150 x 9
100 x 7

[Ryhatz8]

Seated Military Press:
155 x 8
185 x 4
165 x 6

Flat Skull Crushers/Close Grip EZ Bar Press: (superset)
115 x 8 / 12
120 x 6 / 10
85 x 12 / 12

Seated Dumbbell Military Press:
65s x 9
70s x 7
60s x 10

Seated Dumbbell Overhead Tricep Extension:
100 x 7
90 x 9
80 x 14

Rear Delt Dumbbell Raise:
30s x 15
35s x 12
40s x 10

Behind Head Lat Pull downs:
100 x 15
150 x 8

Reverse Pec Deck:
100 x 12
100 x 12

Reverse Tricep Pushdown: (2 pulley stack so its half whats listed. listed 100 and 120)
50 x 30
60 x 15

Straight Bar Pushdown: (true weight stack) super slow and controlled reps
100 x 6
60 x 12

Parallel Bar Dips: Failure Burnouts, little rest betwen sets
15F
12F
10F

[nwskier]

Originally Posted by Ryhatz8

I took 2 scoops of jacked today first time using, i felt it kick in within 10 minutes but i think the strength boost came about 45 mins after. im going to wait 15 mins longer to workout next time i use it. Anyways on to the workout:

interested to see if this stays consistant. it's exactly how I respond to Jack3d as well. Typically take it 30 min b4 workout, although energy rush is pretty quick and uplifting- the real results I see are about 30 min into my workout

great chest workout, lots of volume on that pressing. keen to see how Jack3d continues to affect your workouts.

[Ryhatz8]

Originally Posted by nwskier

interested to see if this stays consistant. it's exactly how I respond to Jack3d as well. Typically take it 30 min b4 workout, although energy rush is pretty quick and uplifting- the real results I see are about 30 min into my workout

great chest workout, lots of volume on that pressing. keen to see how Jack3d continues to affect your workouts.

thx, im excited to see what happens too. the pumps are mediocore at best but the focus is out of this world along with the endurance, keeps me going strong to the end. as for the chest workout, less presses and more flyes + cables this week. im pumped and ready to go