Ryans journey to the 2012 (possibly 2013) season with team 3dmj!

[CHRIS925]

Looking thick / solid / tight / cute. Srs.

lol the 3D fam keeps on growing! Welcome to your new obsession

[bigryan03]

Looking thick / solid / tight / cute. Srs.

lol the 3D fam keeps on growing! Welcome to your new obsession

Stop now, you'll make me blush haha.
But thanks bro, means a lot coming from you. Looking sick btw and personally i thought you had 1st at your last contest despite the placing.

[jiveinhere]

Subbed hombre! Great to chat with you and hear your story. Im just sorry I wasnt in on this earlier! Cant wait to bump elbows with you on stage in 2013

[bigryan03]

Subbed hombre! Great to chat with you and hear your story. Im just sorry I wasnt in on this earlier! Cant wait to bump elbows with you on stage in 2013

Likewise and dont worry about being late, ive been pretty slow with updates so we're even
Game on! Definitely cant wait to meet you on a stage in 2013. It going to go off!

[bigryan03]

Weight: 159.2

Workout: Power upper compound

All weight in kgs
Close grip bench press (smith)
set 1 - 80 x 5
set 2 - 80 x 5
set 3 - 95 x 2

Cable rows
set 1 - 50 x 6
set 2 - 50 x 6
set 3 - 65 x 6

Chins
Bw x 6
12.5 x 3 drop set to bw x 4
12.5 x 3 drop set to bw x 4

Upright rows
set 1 - 40 x 6
set 2 - 50 x 6
set 3 - 60 x 4 + 2 cheat reps

Hanging leg raises - weighted
set 1 - 7.5 x 6
set 2 - 10 x 6
set 3 - 12.5 x 6

Notes: Got pretty pissed at the smith machine because it was a bit sticky on the rails so i couldnt push out as many reps. From that it sorted of put me in a bit of a bad mood for the rest of the workout. Needless to say it wasnt one of my best. Live and learn i quess.

Nutrition:
3032 cals - 423c, 59f, 173p, 60 fiber
Loving the increased food!

[bigryan03]

Weight: 160

Workout: 45 mins liss cardio (520 cals)

Notes: Nothing much to report on. Ever since i discovered how to download youtube videos to my iphone i have been watching everyones vlogs and whatnot and its making cardio fly by. I planned on doing a refeed day today, however i decided to go to sizzler (all you can eat place) with my sister for lunch and i struggled too much to keep fat down.

Nutrition:
~3000 cals - 425c, 60f, 175p

[bigryan03]

Weight: 160.8

Workout: none - complete day off from gym (except for the fact that i worked there all day lol)

Notes: Was expecting a slight bump up in weight from yesterday, however i did eat a tonne of sodium and i basically just ate a **** tonne of salad haha so it wasnt like i went all you can eat on calorie dense food.

Nutrition:
Refeed day -
2989 cals - 502c, 32f, 149p, 51 fiber
On a side note i actually prefer my 'low' days.

[bigryan03]

Weight: 162 (these fluctuations mess with my head something severe)

Workout: Hypertrophy pull

Deadlifts - speed
set 1 - 60kg - 4 reps
set 2 - 70kg - 4 reps
set 3 - 80kg - 4 reps
set 4 - 90kg - 4 reps
set 5 - 100kg - 4 reps
set 6 - 100kg - 4 reps

Assisted underhand chins
set 1 - 25kg x 12 reps
set 2 - 20kg x 10 reps
set 3 - 15kg x 8 reps

Pendlay rows
set 1 - 40kg - 12 reps
set 2 - 50kg - 10 reps

Seated cable rows
set 1 - 35kg - 12 reps
set 2 - 40kg - 10 reps
set 3 - 45kg - 10 reps

Hammer grip pulldown
set 1 - 45kg - 12 reps
set 2 - 50kg - 12 reps
set 3 - 60 x 8 - dropset to 55 x 4

Nutrition:
3004 cals - 423c, 56f, 175p, 53 fiber

Notes:
Not much in the way of prs but damn that was a solid workout. I love the pump i get from a good hypertrophy session! As for my weight it really plays with my head. I know i havnt physically gained that much fat since its probably water and food in my gi track but it really ****s me. Glad I have Brad to keep my head on straight other wise i think i would drop cals everytime the scale went up lol.

[bigryan03]

Weight: 160

Workout: Hypertrophy push

Bench - speed
set 1 - 50kg - 4 reps
set 2 - 50kg - 4 reps
set 3 - 50kg - 4 reps
set 4 - 55kg - 4 reps
set 5 - 55kg - 4 reps
set 6 - 60kg - 4 reps

Flat db press
set 1 - 20kg - 12 reps
set 2 - 22.5kg - 12 reps
set 3 - 22.5kg - 12 reps
set 4 - 22.5kg - 10 reps
set 5 - 25kg - 9 reps (PR!)

db shoulder press
set 1 - 17.5kg - 8
set 2 - 17.5kg - 8
set 3 - 17.5kg - 8
set 4 - 20kg - 9 + 1 forced (PR!!)

Close grip bench press
set 1 - 50kg - 10 reps
set 2 - 55kg - 8 reps

dips
set 1 - bodyweight - 12 reps
set 2 - bodyweight - 8 reps
set 3 - bodyweight - 10 reps

Nutrition:
2,974 cals - 423c, 52f, 175p

Thoughts:
Got a sick pump as usual and managed a couple of prs so no complaining from me

[bigryan03]

Weight: 160.8

Training: 45 mins liss cardio (500 cals burnt)

Diet:
Roughly 450c, 55-60f, 175p.

Notes: Nothing new. Went out for lunch so had to guestimate my macros. I think i can pretty close.

[bigryan03]

Weight: 160

Workout: hypertrophy legs

Squats - speed
set 1 - 60kg - 4 reps
set 2 - 70kg - 4 reps
set 3 - 70kg - 4 reps
set 4 - 80kg - 4 reps
set 5 - 80kg - 4 reps
set 6 - 90kg - 4 reps

Leg press
set 1 - 160kg - 12 reps
set 2 - 200kg - 12 reps
set 3 - 240kg - 10 reps
set 4 - 260kg - 10 reps (PR!!!!!!!!!!!!!)

Seated leg curls
set 1 - 75kg - 12 reps
set 2 - 75kg - 12 reps
set 3 - 82.5kg - 10 (PR!!!!!!!!!!!)

Leg extensions
set 1 - 62.5kg - 12 reps
set 2 - 62.5kg - 12 reps
set 3 - 72.5kg - 10 reps, drop set to 62.5kg - 5 reps, dropset to 52.5kg - 6 reps (PR!!!)

Calf raises
set 1 - 150lbs - 10 reps
set 2 - 165lbs - 10 reps
set 3 - 180lbs - 10 reps
set 4 - 180lbs - 10 reps, drop set to 150lbs for 4 reps, drop set to 135lbs for 4

Notes:
Could not be happier with this workout and what a way to start the month! Hitting 10 reps with that weight on leg press has been a goal since i started this program and i pushed with everything i had and got it!!! A few prs here and there but leg press was the main event lol.

Nutrition:
3,080 cals - 448c, 55f, 178p

[bigryan03]

Weight: 160

Workout: upper isolation

Notes:
Today was great! Worked in the morning at the supp shop, managed to get a mate in to cover the tail end of my shift so i was able to train with Stefan (jiveinhere). It was pretty awesome meeting him. He nailed 105kg for 6 deep reps and then after our workouts he did abs. Holy crap, i have never trained abs so thoroughly lol. After gym we went to an all you can eat place and lets just say we ate all we could haha.

Nutrition:
Roughly 3000 cals - 450c, 55-65f, 175-200p

[bigryan03]

Weight: 160

Training: 45 mins liss cardio (500 cals burnt)

Diet:
Roughly 450c, 55-60f, 175p.

Notes: went out again so i had to estimate my macros. I think im getting pretty damn good at estimating my food intake when i eat out! Woke up with wicked doms from stefans BRUTAL ab workout hahaha.

[bigryan03]

Weight: 161

Training: Complete day off gym (except for the fact that i worked all day at gym lol).

Diet:
3,051 cals - 444c - 54f, 169p

Notes: Woke up feeling a bit sick. Sore throat, headache, body in pain etc. I was hoping this would go away for tomorrow deadlift workout, but sadly it didnt Maybe its time for a de-load

[andyboi]

good work man! Impressive stuff being done in here. Maybe a deload will help you out.

I'll be in Syd over NYE... just wondering if there's any good 24 hour gyms to hit up?

[bigryan03]

good work man! Impressive stuff being done in here. Maybe a deload will help you out.

I'll be in Syd over NYE... just wondering if there's any good 24 hour gyms to hit up?

Yea im thinking a deload is whats in order. The only thing is that i wanted to save my deload for the week i am away for holidays. Oh well, i just emailed brad so we'll see what he thinks.
As far as 24 hour gyms there are a couple around here. Where abouts will you be staying?

[jiveinhere]

Im doing a deload week atm, do it brah! Feels chullin brah. Also Andy, I train at Anytime Fitness which is 24hr in Sydney

[bigryan03]

Im doing a deload week atm, do it brah! Feels chullin brah. Also Andy, I train at Anytime Fitness which is 24hr in Sydney

I think i really NEED it but im going away over Christmas for about 10 days and was going to make that my 'de-load' since i will only really get about 2 or 3 workouts in over that time.
Also inb4 massive bb.com Ausbrahs gym sesh at anytime fitness

[andyboi]

Yea im thinking a deload is whats in order. The only thing is that i wanted to save my deload for the week i am away for holidays. Oh well, i just emailed brad so we'll see what he thinks.
As far as 24 hour gyms there are a couple around here. Where abouts will you be staying?

Im doing a deload week atm, do it brah! Feels chullin brah. Also Andy, I train at Anytime Fitness which is 24hr in Sydney

I think i really NEED it but im going away over Christmas for about 10 days and was going to make that my 'de-load' since i will only really get about 2 or 3 workouts in over that time.
Also inb4 massive bb.com Ausbrahs gym sesh at anytime fitness

I'll be staying in Waterloo.

Good ole anytime fitness. But because I'm not a member, I can't casually visit. I was after something like Doherty's and 5 Star Fitnes that we have in melb. Something that I can hit up for a small <$10 casual fee.

[bigryan03]

I'll be staying in Waterloo.

Good ole anytime fitness. But because I'm not a member, I can't casually visit. I was after something like Doherty's and 5 Star Fitnes that we have in melb. Something that I can hit up for a small <$10 casual fee.

Hmm im not too sure whats around waterloo, but if you feel like taking a drive down to cronulla (the shire ) then you can train at fitness first for free.

[bigryan03]

Weight: 161.6

Training: Complete day off gym since i was feeling pretty **** and my whole body was aching.

Diet:
3119 cals - 447c - 56f, 174p

Notes: I was going to train today and honestly i was getting pumped up for a solid power pull workout, but i just couldnt move and i knew i wouldnt do it justice. Ended up getting called in to work anyway so i wouldnt have had time to do much of anything anyhow. Im honestly glad that i took today to rest up and relax a bit.

[bigryan03]

Weight: 162

Workout: Power pull

Sumo Deadlifts-
set 1 - 100kg - 6 reps
set 2 - 120kg - 6 reps
set 3 - 140kg - 4 reps
set 4 - 160kg - 7 reps !!!!!!!!!!!!!!!!!!!!!!!PR!!!!!!!!!!!!!!!!!!!!!!!!
set 5 - 170kg - 2 reps (I was completely wrecked after the 160x7 and should probably have left this out)

Lat pulldown-
set 1 - 80kg - 6 reps
set 2 - 90kg - 6 reps

T-bar row
set 1 - 3 plates x 6 reps
set 2 - 3.5 plates x 6 reps
set 3 - 4.5 plates x 6 reps

Nutrition:
3,077 cals - 447c, 56f, 176p, 50 fibre

Notes: In a word, WOW! If youve been following my log you will have noticed that ive been getting a bit sick lately and coming down with the flu etc. Seeing as to how i was going to take this week off training or at least deload, its safe to say i was surprised that i hit that pr on deads. I think thats an all time pr (even from my last offseason when i was almost 20kg heavier in bodyweight). I did reduce the overall volume of the workout though since i was pretty run down, but couldnt get over that pr. Pre workout i took some mesomorph and i gotta say that it rocked! I used to be a hater but a bloke from my work said its pretty good so we opened a tub off the shelf for 'sampling' and wow. The stuff is legit! I emailed Brad my report and have been advised that my carbs will be tweaked back to 425 instead of 450 so we'll see if that affects my weigh ins. I have noticed though that i have been getting about 70% of my cals right before i go to bed which seriously affects my morning weigh in since i have so much food in my stomach still. I should also note that most of this food is oatmeal so FML lol

[domingochavez]

How you getting all that fibre in buddy?

Sick lifting!!

[bigryan03]

How you getting all that fibre in buddy?

Sick lifting!!

Honestly bro, im addicted to oats. Its not even funny, my mum gets ****ty with me because that pretty much all i eat. Oats + egg whites + splenda +cocoa + berries and im a happy camper lol.

[domingochavez]

Put some natty peanut butter in there and you're set!

Will have to check out the fibre content on my pack at home, have increased my intake of oats lately, definitely an awesome food!

[bigryan03]

I would love some peanut butter in there. Sadly the fat from the oats almost brings my fat total to its peak without any addition fats
Yea i didnt realise how much fiber actually gets added until i started using my fitness pal. It can really add up over the day.

[bigryan03]

I will be updating Wednesday and todays workouts and nutrition soon but i just wanted to let you guys know that i will be doing a powerlifting meet on the 26th February. Im pretty excited and just thought id share that

[Engindevogade]

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[bigryan03]

Weight: 160.8

Workout: Power push

Flat Db press:
set 1 - 66 pound dbs - 6 reps
set 2 - 66 pound dbs - 6 reps
set 3 - 66 pound dbs - 6 reps
set 4 - 83 pounders - 4 reps (Starting to get pissed off with these)

incline machine press:
set 1 - 70kg - 6
set 2 - 80kg - 6
set 3 - 90kg - 6
set 4 - 100kg - 4

military press:
set 1 - 40kg - 6
set 2 - 40kg - 6
set 3 - 50kg - 6

Weighted dips:
set 1 - 10kg - 6 reps
set 2 - 10kg - 6 reps
set 3 - 25kg - 4 reps

Tricep pushdown:
set 1 - 30 - 8
set 2 - 35 - 6
set 3 - 40 - 6

Diet:
3,024 cals - 422c, 55f, 176p, 57 fiber

Notes:
First day that carbs have been lowered slighty by 25g. I woke up still pretty sick but there was work to be done. I trained at a different gym which doesnt list the weights in pounds so i was sitting there with my calculator converting kg to pounds hahaha. First time i have done incline machine presses in about 4 months and looking back to when i did them then i could only do 85kg for 4 so i guess 100kg x 4 was alright. Apart from that I was an ok workout.

[bigryan03]

Weight: 159.4

Workout: Lower power:

Squats (atg):
set 1 - 100kg - 6 reps
set 2 - 100kg - 6 reps
set 3 - 130kg - 3 reps PR!!!!!! (i knew i had it in me, but the son of a bitch took its time!)

Romanian Deadlifts:
set 1 - 100kg - 6 reps
set 2 - 100kg - 6 reps
set 3 - 140kg - 6 reps Another PR!!!!!!!!!!!

Close stance leg press:
set 1 - 160kg - 6 reps
set 2 - 200kg - 6 reps
set 3 - 280kg - 7 reps

Ham curls:
set 1 - 65kg - 8 reps
set 2 - 83kg - 6 reps PR!!!!!! (Stacked it! Maybe i need to find another gym with heavier weight? )

Calf raises:
set 1 - 120kg - 8 reps
set 2 - 120kg - 8 reps
set 3 - 140kg - 6 reps
set 4 - 140kg - 6 reps
set 5 - 150kg - 6 reps

Cardio: 45 mins cardio done at night. Burned 500 cals. Felt goooood when i was done.

Nutrition:
3,038 cals - 426c, 55f, 175p, 60 fiber

Notes: YEAH BUDDY! Those squats came up like a boss, as did the deads! Its official, im doing a powerlifting meet on the 26th February. Spoke to Brad and it looks like i will be starting Sheiko on the 2nd January. Dont ask me where this came from. Honestly i woke up and said hmm I have a long time till i compete next and im getting bored lol. So there you have it, time to move some decent weight. My goal for my first meet will be 90-100kg bench, 200-210 dead, 135-145 squat. Gotta get your feet wet sooner or later and i would love to set some numbers in stone at a meet so i have something to work on.