One More Shot -- Flyin Ryan's Log

[Flyin Ryan]

Well 'herrrro.

Managing a restaurant 50 hours as week is great, don't get me wrong.
Howevah, I need something to occupy the free time I do have.
So I'm thinking to myself...
"Gee Ryan, you haven't updated your log on BB.com in a while... why not give it another go??"

So, here I am.
Again.

Hope you guys are ready for the ride.
It's gonna be good.

[Flyin Ryan]

Current Stats
Height: 5'6
Weight: 176 lbs.

Current 5 Rep Max
Bench: 230
Deadlift: 320
BB Rows: 215
Military Press: 145
Squat: N/A

Aside from today, I haven't squatted in over a month.
Bad knees + being on your feet all the time = constant soreness.
I don't expect my squat number to be very high, but all other lifts should increase.
No excuses.

Top 3 Weaknesses
1. Delts
2. Core // abs
3. Quads

My delts are easily my biggest physical weakness.
On this bulk, I'm really going to hit them hard. Probably more than once a week.

After that, I can't help but notice my crappy core and abdominals.
I'm hoping that increasing my deadlift and squats will help aid in a better looking core.
That, and Ab Ripper X twice a week.

Last but not least, I need to improve my quads.
I'm not going to go completely nuts, but I need to get stronger in my legs.

Current Supplements
Scivation Xtend
Gaspari Superpump 250
RPN Havoc
NOW Tribulus
Universal Nutrition Multi
ON Fish Oil
Milk Thistle
Creatine Monohydrate

Started using a pre-WO again for the first time in about a year.
Awesome pumps, especially for fasted training like I do.

-----

Yesterday and today's workout coming up next!

[Flyin Ryan]

The Workout

Monday Jan. 9th
BB Bench
105 x 10
215 x 9
225 x 5
225 x 5
225 x 5
225 x 5
230 x 4.5

BB Skullcrusher >> BB Curls
85 x 12
95 x 10
95 x 10 >> 95 x 8
95 x 10 >> 95 x 8
105 x 5 >> 105 x 6

DB Incline Bench
80's x 6
80's x 6
80's x 6
80's x 4.5

Kettlebell Curls >> Kettlebell Upright Rows
25's x 10 >> 25's x 10
25's x 8 >> 25's x 8

DB Flat Bench >> DB Flies
50's x 10 >> 50's x 7
50's x 8 >> 50's x 5

Decline Sit Ups >> Hanging Leg Raise
BW x 12 >> BW x 12
BW + 55 x 10 >> BW x 12
BW + 55 x 10 >> BW x 12
BW + 55 x 10 >> BW x 12

Eliptical
10 minutes
178 strides per minute

Lifts really weren't where they should have been on this day.
I had to close Sunday night and didn't get home until close to midnight.
And I had to turn around and work 6am-4pm on Monday morning.
Needless to say I didn't get much sleep.
Plus, I had to put the delivery away too which is relatively physical.

I'm trying to keep most of my sets in the 5-7 rep range.
Aside from a couple burner sets everyday.
I think this approach will be much better for me than my routines in the past.

-----

Tuesday Jan. 10th
BB Deadlift
125 x 10
225 x 10
285 x 10
285 x 10
325 x 4
225 x 10

Leg Press
300 x 10
300 x 10
390 x 8
390 x 8
390 x 8
390 x 8

Seated Calf Raises
225 x 12
250 x 12
250 x 13
250 x 14

DB Curls >> DB Upright Rows
40's x 8 >> 40's x 10
40's x 8 >> 40's x 10
40's x 6 >> 40's x 10

Seated V-Bar Rows
150 x 5
160 x 5
160 x 5
170 x 5

BB Squats
200 x 5
200 x 6
200 x 7
200 x 8

Treadmill
20 minutes
1.82 miles

I mentioned my bad knees in an earlier post, and it is effecting my deads too.
Once I hit the 300+ mark, my right knee wants to buckle almost every rep.
It's mighty frustrating... I'm thinking a brace or some kind of support is in order.
Anybody out there use one? Does it help? Hurt your lifts? No major differences?

Squatted today for the first time in a long time... kept the weight really low.
It felt pretty good... no major concerns.
Next week I'm going to up it to 250ish and see how that feels, and go from there.

-----

Stay tuned for tonight's FOOOOOOD PORN!

[determined4000]

1st


(finally get to say this)
feelsgoodman


so is this a bulk to any specific weight?
split?
macros?

As resident nutrition poster, garlic (among other spices), omega 3, leafy veg, are your best friends for joints

[Flyin Ryan]

1st


(finally get to say this)
feelsgoodman


so is this a bulk to any specific weight?

welcome!!

my goal is to put on a solid 10-12 pounds.

a couple of my buddies are trying to convince me to attempt to walk-on to a D-III university next season.
even if i put on 10 pounds i'll still be sitting at 186, which is still pretty light for a linebacker even in this division.

[determined4000]

welcome!!

my goal is to put on a solid 10-12 pounds.

a couple of my buddies are trying to convince me to attempt to walk-on to a D-III university next season.
even if i put on 10 pounds i'll still be sitting at 186, which is still pretty light for a linebacker even in this division.

maybe could try being a fullback or H-back too. Kept thinking of you while the Lions were on their run.

One thing is certain, Megatron can NOT be stopped. Need a running game and secondary.
Schwartz is good but has to get your team under control more (too many penalties)

[Flyin Ryan]

maybe could try being a fullback or H-back too. Kept thinking of you while the Lions were on their run.

One thing is certain, Megatron can NOT be stopped. Need a running game and secondary.
Schwartz is good but has to get your team under control more (too many penalties)

i've always wanted to play fullback believe it or not. i've always been better on the defensive side of the ball, but i suppose anything is possible as long as i work at it.

and yes. those Lions desperately need some secondary help. they need to go CB or FS with their first round pick... Delmas is a good (possibly great) player but he needs somebody opposite him that specializes in coverage rather than big hits and run support.

[Flyin Ryan]

THE EATS!!!


Garbage Plate
Turkey sausage, potatoes, broccoli, zucchini, peas, onions, jalepenos, cream cheese, and cheddar cheese.


Sausage, Pepperoni, and Cheddar Cheese Burrito


Cottage Cheese + Jif Natural + Double Chocolate Krave + Dark Chocolate Chips


Dean's Country Fresh Brownie Batter ice cream w/ SF Caramel Syrup

-----

Daily Macros
Fats: 107g
Carbs: 240g
Protein: 247g
Calories: 2911

[Iblamegenetics]

Dude, the food looks soooo good!!

[brendbro]

lets get this going again, just like the old days...

[Flyin Ryan]

Dude, the food looks soooo good!!

thanks bro! welcome aboard!
i also blame genetics in my case, if we're being srs.
<_<

lets get this going again, just like the old days...

yeahhhh buddy!
i'm really gonna try my hardest to keep this bad boy going for a long time.

[Iblamegenetics]

Lol, no.. I was just kidding about the genetics.. I'm surprised the name wasn't taken yet.. I just made the name for a laugh but I think it might bring about some negative connotations :[

[Flyin Ryan]

Lol, no.. I was just kidding about the genetics.. I'm surprised the name wasn't taken yet.. I just made the name for a laugh but I think it might bring about some negative connotations :[

its all good brah.
on the real, i blame my genetics relatively often. =P

[Flyin Ryan]

Wednesday Jan. 11th 2012

The Job
Day Off.

Two days off in a row? I haven't had this since... my birthday.
That was in August. =P

Returning to Panera tomorrow morning at 6am to put our delivery away.

-----

The Workout

BB Bent Rows
125 x 10
175 x 10
195 x 8
205 x 8
225 x 5
225 x 5 - PR (reps)
230 x 4 - PR

V-Bar Lat Pull
150 x 5
160 x 5
170 x 5
180 x 5
190 x 5 - PR (reps)
200 x 3.5 - PR

One Arm DB Rows
80's x 8
85's x 8
85's x 8 - PR

DB Braced Rows
50's x 10
50's x 11
50's x 12 - PR (reps)

Treadmill
20 minutes
1.85 miles

I didn't go to the gym with intentions of lifting today...
Glad I did though. Lots of PRs!

I lifted with this little dude who's got a ton of genetic potential.
He was doing a sloppier version of rows when I got there and we kinda chatted about form and whatnot and eventually got to lifting.
Kid's only 17 and been lifting for about 5 months but he's pretty solid.

Anyway, woke up this morning and my core // abs were pretty sore.
This makes me smile.
I did the Ab Ripper X yesterday too... I forgot to mention that in yesterday's post.

Aside from this session today I was pretty sedentary.
I really had no desire to get out and do anything haha.
I took the pup for a little walk and ran some errands earlier in the day
But spent most of the day catching up on sports and browsing the forums.
Felt good man.

-----

Food pics up in a couple hours!
LETS GET IT!

[MITCHAPAL00ZA]

wow nice stuff so far, good job on the PR too...how is the Krave cereal btw?

[Flyin Ryan]

wow nice stuff so far, good job on the PR too...how is the Krave cereal btw?

thanks my dude!
I like them both... I think I like the vanilla flavored one a little better though.
I haven't tried either in milk though... just by themselves or in cottage cheese like last night.

[Flyin Ryan]

THE EATS!!


Garbage Plate
93/7 ground beef, broccoli, zucchini, green peppers, onions, jalepenos, cream cheese, and american cheese.


Beef and Cheese Panini
One with feta, one with extra sharp cheddar.
Both were delicious.


Cottage Cheese + Jif Natural + Frosted Toast Crunch


Plain Bagel w/ Jif Natural and Bananas & Strawberry Jam

Also had 2 servings of that ice cream from yesterday... outstanding.

-----

Daily Macros
Fats: 110g
Carbs: 250g
Protein: 256g
Calories: 3014

[Flyin Ryan]

Thursday Jan. 12th 2012

The Job
6am-12:30pm

Shorter day today...
My shift was cut short by my boss because I stayed about 3 hours late on Monday.
One of the pregnant girls at work was feeling sick so I covered for her.
They don't like paying Ry Ry OT.
BS.

Anyway, I have to work 2-close tomorrow, Saturday, and Sunday.
Yay me.

-----

The Workout

BB Military Press
85 x 10
135 x 5
140 x 5
145 x 5
145 x 5
150 x 5 - PR
135 x 7

BB Overhead Press (Behind the head)
85 x 8
90 x 8
95 x 8
100 x 8

DB Shrugs >> DB Upright Rows
100's x 12 >> 40's x 8
100's x 12 >> 40's x 8
100's x 12 >> 40's x 8
100's x 12 >> 50's x 5

DB Arnold Press
40's x 8
45's x 8
45's x 8
50's x 8 - PR

DB Shoulder Press
50's x 8
60's x 5
70's x 3.5 - PR

Treadmill
20 minutes
1.91 miles
+1 minute sprint

Not a bad workout today.
My delts are screaming right now, so that's a good sign am I right?

-----

THE EATS will be up in a couple hours!
Stay tuned!

[ErickStevens]

In.

[Flyin Ryan]

In.

Real. It's what the shiit got.

welcome!

[Flyin Ryan]

THE EATS!!


Roast Beef on Three Cheese Bread + Chicken // Broccoli // Cheese


Toasted BBQ Cheeseburger on an Asiago Bagel




Poptart Sandwich
Brown Sugar Cinnamon Poptarts, Power PB, bananas, and dark chocolate chips.
zomg.

Also had a plain Lender's bagel. No pic of that.

-----

Daily Macros
Fats: 94g
Carbs: 283g
Protein: 245g
Calories: 2958

[Flyin Ryan]

Friday Jan. 13th, 2012

The Job
2pm-Close

Not a bad shift.
We got a ton of snow dumped on us, so thankfully we weren't that busy tonight.
The lackluster crew I was given got out at about 11:10, and I left at 11:45.
Successful Friday night.

And I'm starting to get hit on by ladies my own age.
It's great.
For those who are unaware, I usually get harassed by the 60+ crowd. Srs.
<_<

-----

The Workout
Day Off.

My routine kinda got messed up this week due to my Wednesday session.
I'll get a little more into that in my next post.

-----

Daily Macros
Fats: 125g
Carbs: 180g
Protein: 256g
Calories: 2869

[Flyin Ryan]

Saturday Jan. 14th, 2012

The Job
2pm-Close

Hopefully tonight is a repeat of last night.
That's all I can say.

My boss approached me yesterday before my shift and told me he wanted to sit down and chat.
I guess you have to know me personally to fully understand, but here we go...
I work my ass off. At everything I do.
I try to be the best that I can when it comes to everything.
School, work, lifting, being a boyfriend, you name it.
Basically, he wanted to say that he's been really unfair to me the past few weeks with scheduling and the like,
And that he feels he places too much responsibility on me based my current job title.

My plan is to ride it out for a few more weeks.
See if he makes changes or is just all talk.
If positive changes are made, well, I won't complain one bit.
If not... I think I will be looking for another job.
I've gotten a few offers from our regular customers...
And I think one or two of them would be excellent career choices.
Especially for a guy like me who never finished college.

We shall see.
Wish me luck.

-----

The Workout

DB Shoulder Press
50's x 10
55's x 10
60's x 10
65's x 8.5

BB Incline Bench
200 x 4
175 x 7
175 x 7
175 x 8

DB Side Raises
30's x 8
30's x 8
35's x 6
35's x 5

Leg Extensions
210 x 10
220 x 10
230 x 8
230 x 8

BB Military Press (Behind Head) >> BB Curls
85 x 10 >> 85 x 10
95 x 10 >> 95 x 8
95 x 10 >> 95 x 8

Treadmill
20 minutes
1.9 miles

Silly workout today, yes.
Damn New Years Resolution people...

[Flyin Ryan]

THE EATS!!!


Salad from Panera
with tomatoes, onions, cucumbers, roasted edamame, red peppers, carrots, red. fat cheddar, and light balsamic dressing


Roast Beef and Gouda on Asiago Foccacia


Pita Sandwiches
one with turkey, bacon, and spinach artichoke spread
one with turkey, bacon, and extra sharp cheddar


Cottage cheese + Peanut Butter Cheerios + Power PB + Dark Chocolate Chips

-----

Daily Macros
Fats: 124g
Carbs: 224g
Protein: 231g
Calories: 2936

[Flyin Ryan]

Monday Jan. 16th, 2012

The Job
6am-4pm

I was only scheduled 'til 1:30... ouch.
Put the delivery away early in the morning and worked on line for the rest of the day.
Pretty busy for sure, plus we had a call-off so we were down a body.
... Nothing Ry Ry can't fix. =P

I had to close the previous night as well... didn't get out 'til around 11.
Then had to turn around and be back at 6am.
I'm gonna have to do the same on Wednesday-Thursday too.
Lucky me.

-----

The Workout

BB Flat Bench
105 x 10
225 x 5
230 x 5 - PR
230 x 5
230 x 4
245 x 2
245 x 2
200 x 8.5

BB Skullcrushers
95 x 10
105 x 6
105 x 5
105 x 6

BB Skullcrushers >> BB Curls
85 x 10 >> 85 x 10
85 x 10 >> 85 x 10

Decline Sit Ups >> Hanging Leg Raises
BW x 12 >> BW x 12
BW + 55 x 10 >> BW x 12
BW + 55 x 10 >> BW x 12

DB Flat Bench
80's x 6
85's x 5
85's x 5
85's x 5

DB Flies
50's x 8
55's x 6
55's x 6
40's x Failure (11)

DB Shoulder Press
50's x 8
50's x 8
55's x failure (7)

Dips
BW x 15
BW x 12

Treadmill
20 minutes
1.85 miles

Really pushed it to my limits today.
And holy moly I'm feeling it right now.

Upped my 5 rep max on flat bench by 5 pounds which was pretty cool.

Skullcrushers really kicked my ass, straight up.
I used to do unknowingly do them without completing the full ROM,
But now that I've changed that... yeah... they're pretty tough.
Nevertheless, 'dem tris are poppin!

Finished out the day with a few sets of shoulder press.
Didn't go crazy with weight, but at that point in the workout I don't think I could have went much heavier.
Reps were extremely slow and near-painful. Yeahhhh buddy.

-----

Today's workout along with pics of THE EATS coming up later tonight!
Yeahhh buddy!

Thanks for reading.
- Flyin Ryan

[Flyin Ryan]

Tuesday Jan. 17th, 2012

The Job
Day Off.

Wahoo!
Not much to do with shiitty weather though.

Will be returning to the Bread Box tomorrow 2-close.
Then Thursday morning 6am-3pm
Yay.

-----

The Workout

BB Deadlift >> DB Upright Rows
125 x 10
225 x 10
275 x 10 >> 35's x 10
315 x 5 >> 35's x 10
325 x 4 >> 35's x 10
225 x 10

Seated Row Machine
170 x 5
195 x 5
195 x 5
210 x 5
210 x 5
225 x 5 - PR

Wide Grip Lat Pull
160 x 6
160 x 5
160 x 5
175 x 4
175 x 4.5

DB Arnold Press
45's x 8
45's x 8
45's x 8
50's x 7.5 - PR

Treadmill
20 minutes
2.26 miles

Worked out with my buddy Mo today at his gym.
Pretty small... not a ton to work with, but we made it happen.

The barbell they had was super short.
It was pretty silly... I've never used a barbell that short, especially for deads.
So it really didn't feel right.

My entire back is feeling super pumped up though.
I love it.

-----

Pics of eats up later tonight!

We're in the process of sanding, mudding, etc etc in our basement, so I'm being a grunt and helping out.
Basically it's "hey Ryan, move that big fuccker over there to over there."
Let's get it.

[Flyin Ryan]

Thursday Jan. 19th, 2012

The Job
6am-3:30pm

I had to put the delivery away today... my bi-weekly routine.
Not too big of an order today... took me just under 2 hours which is pretty standard.
Small orders take about 70-80 minutes and big orders take 2 1/2 hours or so.

Anyway, work is kicking my ass.
I had to close last night and didn't end up leaving 'til around midnight.
And had to turn around and be back at 6... not sweet.
I'm kind of a machine though, especially when it comes to operating on lack of sleep.
Not gonna lie however... I'm feeling it right now.

Anyway, there is good news.
Our assistant GM is really screwing the pooch right now, and they're probably going to replace him.
I've already been approached with taking over the position.
Hells to the yeah.

It'll be cool... the pay raise won't be that significant (about 1.50ish)
But I'll be eligible for quarterly bonuses of up to $1000, depending on performance.
Hells to the yeah.

Wish me luck brahs and brah-ettes.

-----

The Workout

DB Shoulder Press
50's x 10
60's x 5
65's x 5
70's x 5
70's x 5
70's x 5
75's x fail

DB Hammer Curls
50's x 6
50's x 6
50's x 6
40's x 10

DB Shrugs >> DB Upright Rows
100's x 10 >> 45's x 7
100's x 10 >> 45's x 6
100's x 10 >> 40's x 8
100's x 10 >> 35's x 10

DB Front Raises
40's x 5
45's x 5
45's x 5

DB Arnold Press
40's x 10
45's x 10

Treadmill
20 minutes
2.25 miles

I think I pulled my right pectoral.
Ouch ouch ouch.
I had to cut the session a tad short, since I didn't wanna risk further injury.
Rest up and live to lift another day, am I right?

Anyway, relatively pleased with strength on my shoulder lifts... but nowhere near happy yet.
I'm really gonna bust them up over the next few weeks in hope for some noticable growth.

[determined4000]

I dont believe in luck
If you get the promotion, it doesn't have to do with luck

[Flyin Ryan]

Friday Jan. 20th, 2012

The Job
Day Off.

Enjoyed every second of it.
Returning to the grind tomorrow 2-close.

-----

The Workout

BB Squats
125 x 10
200 x 8
250 x 5
250 x 5
265 x 5
265 x 5
275 x 5

BB Incline Bench
195 x 5
200 x 5
205 x 5
205 x 3.5
195 x 6

Leg Press
390 x 8
390 x 8
390 x 10
390 x 10

Decline Sit Ups >> Hanging Leg Raise
BW x 12 >> BW x 12
BW x 12 >> BW x 12
BW + 60 x 8 >> BW x 12
BW + 60 x 8 >> BW x 12

Seated Calf Raises
250 x 12
250 x 12
250 x 12
270 x 10 - PR

V-Bar Cable Rows
160 x 5
170 x 5
170 x 5
180 x 5

Treadmill
20 minutes
2.25 miles

Today was the first time I've squatted anything above 200 pounds in about 2 months.
Felt good man. Currently feels bad man.

As I've said before, with my existing back/knee issues plus the fact I'm on my feet like 50 hours a week,
It's really hard to kill it on legs day.
I still give it my best though, don't get me wrong.

I thought I pulled my right pec yesterday,
But everything seemed fine today during incline benches.
Slight discomfort, but nothing crazy.
I'll keep my eye on it the next couple days...
Timing was pretty good though, since I will not be lifting again til Monday.

-----

EATS!!!!

Pics up after I eat my last meal of the day.
T-minus 30 minutes or so.
Let's get it.

[Flyin Ryan]

I dont believe in luck
If you get the promotion, it doesn't have to do with luck

nah man, you're completely right.
i won't lie, i definitely deserve it... the only luck involved will be me defeating the 'politics' involved.