LiL Ryan's Strength Log!

[LiLRyan]

Alright, I'm starting to work out again seriously after a break of almost 2 years. My main goals right now are to gain strength, and cut some fat. I would guess I'm around 18% bf or a bit less, can barely see the outline of my abs.

I'm going to weigh myself tomorrow morning, but I'd guess I'm around 195lbs.

Around 2 years ago my 1 rep maxes were:
Bench - 325lbs
Deadlift - 495lbs
Squat - 335lbs

so as you can see I have some work to do.

[LiLRyan]

did some cardio for 35 min

[LiLRyan]

Today I did my shoulders.

Seated shoulder press
(pr was 225 for 5 reps)
135lbs - 2 sets - 10 reps
155lbs - 3 sets - 10 reps
185lbs - 1 set - 10 reps

than I did some machine pushdowns, will remember the weight next time

[LiLRyan]

Road the bike for 35 min

[LiLRyan]

Squat session

Whoa my legs need quite a bit of work!

Back squats
135lbs 3 sets 10 reps

Front squats
135lbs 3 sets 10 reps

I'm going to stick with this weight for a couple more weeks, I need to get my form down.

[LiLRyan]

Checked my weight today, and this morning I weighed 191.5lbs. I can still lose about 20lbs, so I'm going to weigh myself once a week from now on and track my progress.

[LiLRyan]

Cardio:

Recumbent bike
Strength setting
Level 14
35 min

[LiLRyan]

Today was a decent workout, not too much to complain about but I need to gain some strength and incorporate different exercises into my workout plans.

BB Incline Press
135lbs 3 sets 8 reps
185lbs 8 reps
225lbs 10 reps (barely got this!)
205lbs 9 reps (failed 10th)

E-Z Curl Bar Front Raises
30lbs 2 sets 15 reps
50lbs 2 sets 12 reps

Than I did some tricep push downs, don't remember the weight though.

[LiLRyan]

Recumbent bike for 35 min.

Strength program
Level 14

[LiLRyan]

weight 185lbs

bb incline
135lbs 10 reps 3 sets
185lbs 10 reps 4 sets

bb cg flat
135lbs 10 reps
155lbs 10 reps 4 sets

some pushdowns