Ryans journey to the 2012 (possibly 2013) season with team 3dmj!
Background:
So after a less than successful reverse diet out of my last show back in may, my metabolism is royally messed up. The plan is now to get my metabolism back to where it should be, drop a few pounds and have a somewhat productive offseason before i step back on stage, hopefully around this time next year. If i dont feel ready to step on stage in 2012, i will continue my offseason and aim for the 2013 shows.
Gameplan:
So Brad Loomis will be my primary coach and i can say he is one of the best supports i have had, even for the short amount of time i have been with him. This past week i have gotten pretty sick and could not eat much food at all, so i have dropped a fair bit of weight in a short time (I know, not good) and im sitting at around 72.7kg, but it is fluctuating a lot due to water changes. But the main goal over the next few weeks is to get my metabolism up and running, drop a tiny bit of weight and lead me into a nice clean offseason
Nutrition:
At the moment the protocol will be 6 days at 2500cals (360c, 40f, 175p) and 1 refeed at 2870 cals (500c, 30f, 150p)
Training:
I will be doing a modified version of layne nortons power hypertrophy split. The main difference is that i train each bodypart once a week and focus soley on one form of training accross the week.
It will look like this:
Weeks 1,3,5,7 - Hypertropy orientated weeks (8-12 reps, higher volume, 1-2 mins rest)
Weeks 2,4,6,8 - Power orientated weeks (4-6 reps, lower volume, 3 minute rest or more)
As for cardio, brad has me doing 2 x 45 min liss sessions a week.
Hypertropy weeks:
Mon - Deadlift focus, back and pull
Tue - Bench focus, push
Wed - 45 min liss cardio
Thur - Squat focus legs
Fri - Upper body isolation
Sat - 45 min liss cardio
Sun - off
Power weeks:
Mon - Deadlift focus, back and pull
Tue - Bench focus, chest, push
Wed - 45 min liss cardio
Thur - Squat focus legs
Fri - Upper body compound
Sat - 45 min liss cardio
Sun - off
Supplementation:
I will be following layne nortons method of bcaa dosing between meals. I will be eating 4 meals per day (breakfast, pre and post workout meals and dinner).
I'm currently using c-bol (creatine), X-factor (huge fan of this stuff), Mens multi, vitamin d3 and slin sane.
Some current pics, as well as some pics from my last show (will get more up in the next few days):
Hey man, I don't post much on here I just check out the IFBB section and the contest prep section but do you remember me from South Coasts? Anyway, I'll be keeping track of this thread. I'm gonna try to get back on stage next year as well, but I know what I need to change next time round.
I have some pictures from on stage their not great quality but you're in some of them as well if you want to see them.
Hey man, I don't post much on here I just check out the IFBB section and the contest prep section but do you remember me from South Coasts? Anyway, I'll be keeping track of this thread. I'm gonna try to get back on stage next year as well, but I know what I need to change next time round.
I have some pictures from on stage their not great quality but you're in some of them as well if you want to see them.
Wow, yes, i definitely remember you! How have you been brother? Good to hear you will be making a return to the stage. Hopefully i will be standiing right next to you like last time haha.
Yea, i would love to see the pics, hit me up with a pm for sure. Thanks!
Originally Posted by jpfaherty
Ultimate lurker here, but I'll chime in from time to time!
Glad to have you on board, bro!
Originally Posted by StaticZ
In! on my phone so i can't peep the pics, will check back later!
Sure thing man, let me know what you think.
Originally Posted by FATHER FLEX
Yes Get this guy eating and then a growing!
Great to have you here Berto, expecting some big changes!
Wow, yes, i definitely remember you! How have you been brother? Good to hear you will be making a return to the stage. Hopefully i will be standiing right next to you like last time haha.
Yea, i would love to see the pics, hit me up with a pm for sure. Thanks!
Haha yeah well we have the same name so it's hard not to forget! I haven't been too bad, I've also been sick the past few weeks so it's kind of holding me back but I keep pushing through it anyway. But yeah, hopefully we'll be on stage next to each other again! If not next year the year after.
Sounds like a plan bro! Where abouts in sydney are you based anyway? We should try hit up a seshion some time.
Nowhere near Sydney man, I'm from near Narooma which is south of Batemans Bay. I think I was one of the few people there actually from the South Coast. But if I'm ever in Sydney I'll be sure to hit you up, and if you're ever down this way you can come see how small and un-equipped our gyms are haha.
Nowhere near Sydney man, I'm from near Narooma which is south of Batemans Bay. I think I was one of the few people there actually from the South Coast. But if I'm ever in Sydney I'll be sure to hit you up, and if you're ever down this way you can come see how small and un-equipped our gyms are haha.
Yea i think you must have been one of the only ones from that area, haha. Yea, if youre ever around syndey be sure to give me a buzz. As for your gym not having a lot of equipment, does it really matter? As long as you have dumbels, a barbel and some plates, youre solid! hahaha
Deadlifts-
set 1 - 150kg - 6 reps
set 2 - 160 kg - 2 reps (something pinched in my trap so i cut it short)
set 3 - 150kg - 4
Lat pulldown-
set 1 - pin on 70- 6 reps (pretty easy)
set 2 - pin on 85 - 5 reps
BB row (using an EZ bar)
set 1 - 40kg - 6 reps (pretty easy)
set 2 - 50kg - 6 reps
set 3 - 60kg - 6 reps
set 4 - 70kg - 5 reps (failure)
DB shrugs
set 1 - 37.5kg dbs- 6 reps
set 2 - 40kg - 6 reps
set 3 - 45kg - 6 reps
set 4 - 45kg - 6 reps
Db curls
set 1 - 20kg - 6 reps
set 2 - 22.5kg - 6 reps
set 3 - 25kg - 4 reps
Diet: 2,300 cals (255c, 37f 204p 46 fiber) first day that i actually consumed more than 2000 cals after being sick for the days prior to this.
Notes: First workout using the new split. A bit dissapointed with the deadlifts as i have not done them since last offseason (I know, I should have) and last offseason i pulled 180kg for 3 and 205 for 1. I will get my numbers back up to that though!
A few exercises i have not done in such a low rep range and it took me a while to get used to the correct weight to use.
Flat Db press:
set 1 - 65 pound dbs - 6 reps (easy!)
set 2 - 70 pound dbs - 6 reps (still easy!)
set 3 - 75 pound dbs - 6 reps
set 4 - 82.5 pounders - 5 reps (PR!!!!!!)
Decline bench press:
set 1 - 60 kg - 6 reps
set 2 - 80 kg - 4
set 3 - 80 kg - 4
Seated Db press:
set 1 - 62.5 pounders - 6
set 2 - 62.5 pounders - 6
set 3 - 65 pounders - 5
set 4 - 65 pounders - 4
Weighted dips:
set 1 - 10kg - 6 reps
set 2 - 15kg - 6 reps
set 3 - 25kg - 4 reps (PR!!!!!!!)
Tricep pushdown:
set 1 - pin on 11 - 6
set 2 - pin on 13 - 6
set 3 - pin on 15 - 6 (failure)
Diet:
Refeed day!!!!!!!!! 488c, 29f, 149p
Notes: Did a few exercises i wasnt used to and trained in a gym that went up in pounds rather than kgs, so i have my converter out to convert what i would normally use in kgs and everone looked at me like i was weird haha.
Anyways, hit 2 prs and i think i could have gone even heavier on them. The weights just felt light today!
Deadlifts-
set 1 - 150kg - 6 reps
set 2 - 160 kg - 2 reps (something pinched in my trap so i cut it short)
set 3 - 150kg - 4
Lat pulldown-
set 1 - pin on 70- 6 reps (pretty easy)
set 2 - pin on 85 - 5 reps
BB row (using an EZ bar)
set 1 - 40kg - 6 reps (pretty easy)
set 2 - 50kg - 6 reps
set 3 - 60kg - 6 reps
set 4 - 70kg - 5 reps (failure)
DB shrugs
set 1 - 37.5kg dbs- 6 reps
set 2 - 40kg - 6 reps
set 3 - 45kg - 6 reps
set 4 - 45kg - 6 reps
Db curls
set 1 - 20kg - 6 reps
set 2 - 22.5kg - 6 reps
set 3 - 25kg - 4 reps
Diet: 2,300 cals (255c, 37f 204p 46 fiber) first day that i actually consumed more than 2000 cals after being sick for the days prior to this.
Notes: First workout using the new split. A bit dissapointed with the deadlifts as i have not done them since last offseason (I know, I should have) and last offseason i pulled 180kg for 3 and 205 for 1. I will get my numbers back up to that though!
A few exercises i have not done in such a low rep range and it took me a while to get used to the correct weight to use.
Congrats on the PR's bro!!! Alot has changed since we last hit it up. Defs on the road to a new trophy brutha!!!!!
Workout:
Not much to say about today since it was an off day from weights. I did 48 mins of liss cardio, burned 400 cals. I was in no rush since the wrestling was on tv.
Squats (atg):
set 1 - 110kg - 6 reps
set 2 - 120kg - 5 reps
set 3 - 130kg - 1 rep (not sure what happened here, i doubted myself after the first rep and it just didnt feel right)
Romanian Deadlifts:
set 1 - 100kg - 6 reps
set 2 - 120kg - 6 reps
set 3 - 140kg - 2 reps
Close stance leg press:
set 1 - 160kg - 6 reps
set 2 - 220kg - 6 reps
set 3 - 260kg - 5 reps
Ham curls:
set 1 - 53kg - 6 reps
set 2 - 71kg - 5 reps
Calf raises:
set 1 - 100kg - 6 reps
set 2 - 100kg - 6 reps
set 3 - 110kg - 6 reps
set 4 - 120kg - 6 reps
set 5 - 140kg - 5 reps
Nutrition:
2,597 cals - 356c, 43f, 173p, 48 fiber
Notes: Still getting used to the new split and some exercises i havnt done in a while. Looking forward to getting these number up over the coming weeks.
In! What fed are you thinking of competing in bro? I only did INBA shows this year but I'm keen to try out an ANB when I get back on stage as a junior.
www.facebook.com/oxygennutrition ---> Like the page and get repz.
2011 INBA Teenage Mr NSW
Opened my own supp-store... Follow my business log to CEO 10k/day!
I appologise for how brief these updates will be, but due to hsc (major aussie exams) i dont have a lot of time to give too much detail. Anyways here goes,
Friday 14/10
Weight: 72.3kg
Workout: upper compound
Close grip bench press (smith, low incline bench)
set 1 - 80kg - 6 reps
set 2 - 90kg - 5 reps
set 3 - 95kg - 3 (failed on the 4th)
Cable rows
set 1 - 50kg - 6 reps
set 2 - 60kg - 6 reps
set 3 - 70kg - 4 reps
Upright row
set 1 - 50kg - 6 reps
set 2 - 65kg - 5 reps
Pull ups
set 1 - bodyweight - 6 reps
set 2 - 10kg - 3 reps, dropset with bodyweight for 4 (7 reps in total)
Hanging leg raises
set 1 - 7.5kg - 6 reps
set 2 - 10kg - 5 reps
set 3 - 10kg - 5 reps
Nutrition:
2,590 cals - 360c, 38f, 176p, 45 fiber
Originally Posted by Webber91
In! What fed are you thinking of competing in bro? I only did INBA shows this year but I'm keen to try out an ANB when I get back on stage as a junior.
Hey mate, i personally prefer the inba over the anb as they seem to be more organised and well run. Also it seems as though they reward conditioning over size, whereas the anb favors size a lot more. Thats just my opinion however.
Originally Posted by SiSu247
IN on this! just started my off season with 3DMJ as well. good luck with your prep!
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