Road to teen nationals!

[ryguy10493]

Hey guys, my name is Ryan Cerrato. I've been reading these threads for a while now and you guys are awesome! This is my first log and I think they are great so I'm doin it
I just competed in my first show, npc la championships, and had a friggin blast. I am now more addicted to bodybuilding then I was and I did not think that was possible. Although I did not place it was a great expirence, and I felt proud of myself just to get on stage at a "shredded state".( may not be for others). I weighed in at 172, after starting my cut at a high of 202. Here's a pic of fatty me (that's so weird seeing myself like that, did not realize how fat I got!)
Any way, here's some of my end result









I wasn't even sure if I was going to do a competition I just started cutting for summer and then picked a show that was close to me and far enough away. So this time I have my eyes set on a show and gonna give my prep 100% from start to finish. Next year will be my last time that I'm able I compete as a teen so mine as well do the biggest teen comp I can do! There are some huge teenagers that compete there so I will be happy to just hold my own.
Btw I am natural and will be keeping it that way now time to train!!!

[Power_Strike92]

I'll follow bro!

[ryguy10493]

My training split looks like this: chest. Quads/hams. Shoulders/traps. Triceps. Back/biceps. Repeat. I do ab/calf workouts every couple of days usually with jump rope hiit. Sounds crAzy to do triceps by themselves but they are my lagging bodyPart I feel so I will try this out. I was going to do arms but back is right after so I wouldn't want my biceps getting over worked for how small of a muscle it is. Anyway....

Earlier Today I had a good tricep workout.
close grip bench. 10,10,6,3,1,1, dropset3,10

Overhead tricep extensions. 10,8,6
Superset with diamond pushups.

Overhead tricep extensions drop set. 5,5,5

One arm over head extensions. 9,7,7
Superset with kickbacks. 6,6,6

Skull crusher Rest pause set. 12,10,8, 6,6,6.

....just a little bit ago after dinner I did a calf/ab/ jump rope workout. Supersets calf raisers and abs. Then finish off with 5 1 minute intervals on jump rope. About 40 minute total.

[ryguy10493]

I'll follow bro!

Thanks man!!

[ryguy10493]

Woke up, had a protein shake with milk. Took my fish oil and multi.

An hour later I made an egg sandwich on an English muffin. 3 hole eggs, 1 egg white, 1 slice cheddar cheese. Took my kre alkylin.

Now time to wait about twenty minutes and gonna hit back hard!! Heavy dead lifts, heavy rows, oh ya and some curls for biceps. It's gonna get brutal in my dungeon(garage:P)

[ryguy10493]

Also just took a pre workout that I got a sample of for free at my last competition so im really amped! I usually stay away from pre workouts just because I get dependent on them, so when I stop I have ****ty workouts.. But I can't let them go to waste

[NaturalPursuit]

In!!

[ryguy10493]

In!!

Heck ya bro!

[ryguy10493]

Had a great back/ bi workout! My strength is still not all there but the intensity is.

Deadlifts. 5,5,5(warmups) 3,1,1,1,3,3

Bent over rows(wide grip). 15, 8, 4, drop set 3,7

Ez bar curls. 10,7,6, dropset 10,10
Superset with bent over rows(close grip). 7,7,7,7

Dumbell row. 8,8
Superset with hammer curls. 7,7

Rest pause set of Inverted pullups(switch from close grip to wide grip). 8,8,8,8,8,8.

Postworkout consisted of banana, Gatorade, protein shake with milk and some extra sugar thrown in.

About 2 hours later I had a bowl of past with broccoli and a turkey burger. With a cup of milk. I love being able to eat!!

I want to ad some food porn. Where do you guys upload your food pics before doing the code thing to put them on here?? I don't want to upload them to my bodyspace...

[Power_Strike92]

Had a great back/ bi workout! My strength is still not all there but the intensity is.

Deadlifts. 5,5,5(warmups) 3,1,1,1,3,3

Bent over rows(wide grip). 15, 8, 4, drop set 3,7

Ez bar curls. 10,7,6, dropset 10,10
Superset with bent over rows(close grip). 7,7,7,7

Dumbell row. 8,8
Superset with hammer curls. 7,7

Rest pause set of Inverted pullups(switch from close grip to wide grip). 8,8,8,8,8,8.

Postworkout consisted of banana, Gatorade, protein shake with milk and some extra sugar thrown in.

About 2 hours later I had a bowl of past with broccoli and a turkey burger. With a cup of milk. I love being able to eat!!

I want to ad some food porn. Where do you guys upload your food pics before doing the code thing to put them on here?? I don't want to upload them to my bodyspace...

Good workout dude. I upload my pics with Photobucket.

[ryguy10493]

Good workout dude. I upload my pics with Photobucket.

Thanks Im gonna make an account there then and get some pics in this shiZ

[ryguy10493]

Where all the magic happens.



I will mOst likely be getting a 24 hour fitness pass soon because I enjoy working out there more. But untill then my dungeon is great!

And here's my dinner from last night that I devoured. A nice ribeye, had a corn on the cob with it, some sourdough bread, and a nice salad.

Here's a quick shot I took today. Not a good pic but it's somethin.

[ryguy10493]

Just finished chest. Had a great workout!

Bench press. 10,10,10( warm up), 4, 3, 2, 1, 2,2. drop set 6,5,6,8

Dumbell flys. 15,10,6. Dropset 6, 8,10
Superset dips. 6,6,6

Rest pause set dumbell press( super exaggerated rom) 12, 8, 6,6,6,5

Had a protein shake with milk, and a banana. Ready for bed! Legs in morning, squats on squats on squats on squats on squats.....

[ryguy10493]

Had one of the best leg workouts in a while. My legs were jello to the max.

Pre workout meal.
2 eggs, 1 white, 1 slice cheddar cheese, 1 English muffin. So good!

Workout went down like this..

Squats. 10, 10,10 (warmups) 4,3,1,1,1,2,2

Squats starting on my butt with bar resting on rack. 3,2
Superset skinny stance squats no weight. 20,20.

One leg leg press. 20, 15, 12, drop set 12, 15, 20
Superset same thing( switch off leg 2 times in a row) 20, 12,10.

Stiff legged dead lifts( no lock out). 12,12,12. Drop set 12,8
Superset leg extensions. 15,12,12, drop set 12, 8

Went to a local weight room with a buddy of mine so I was able to do things I can't in my garage so that was awesome!

Had some dank chicken salad on some good artisan bread with a slice of cheddar.

Went free diving today so got some good cardiovascular in.

Ate a huge dinner consisting of a ribeye, baked patato, half avacado, salad, slice of artisan bread, broccoli, and a cup of milk.
Now Im gonna do a little calf ab workout! I love it!!!

[ryguy10493]

Started today off with such a good breakfast thanks to my best friends grandma. Bacon, eggs, patatos, toast, even had a cinnamon roll that I couldn't resist. The way I figure the more calories the better.

Then went to the dungeon and hit shoulders..

Barbell shrugs. 10,10 warmups, 10,6,6,5, drop set. 8,10,12

Milatary press( off the ground). 10 warmup, 6,6, 3,3,1,5,4 dropset 10,10,10
Superset shoulder flys out to the side. 10,10,10, 6,6, 4,4 drop set 12,12

Bent over flys. 10,10,10
Superset up rIght row. 15,15,15
Superset lateral raises. 7,7,7

Rest pause set behind the head military press. 8,5,5,3,3,3

And that was that.

[Power_Strike92]

Those sandwiches look good as fawk. Nice intense workout too.

[ryguy10493]

Those sandwiches look good as fawk. Nice intense workout too.

Thanks they were. I love food!

[ryguy10493]

Just hit triceps, my energy level was not all that great but I cranked it out.

Close grip. 10,10,9,6,10,10,12

One arm over head extensions. 10,6,5,4,2 drop set 8,8,8
Superset with the same thing. 7, 4,4,2,1

Skull crushers. 7,7,7,7
Superset diamond pushups. 8,8,8

Stretch. Shake. Banana. Bed

[ryguy10493]

Had a delicious pre workout egg sandwich. 3 eggs, English muffin, slice of ham, slice of cheddar.

Then it was to the weights! I hit back and biceps. I went to the weight room with a friend so made sure to take advantage of the equipment.

Slow super controlled Wide grip Pullups to warm up. 6,6,6

Vbar rows. 10,10,10warmups, 10,8,6,5,3,3, 10,10

Ezbar curls. 12,10,8,6,4,2,1, drop set10,10,10
Superset wide grip pull downs. 10,10,8,6,4,2,2 drop set 8,10

Vbar pulldowns. 10,8,,6 drop set 12,12,12
Hammercurls. 7,7,10 drop set 12, 12
Machine row thingy. 12,12,12 drop set 12, 12,12

Rest pause set preacher curls. 100% perfect form.8,8,8,8,8,8,

Rest pause set cable row. 100% perfect form. 10,10,10,10

Had a awsome pump. It was funnnn!!

Oh ya and weighed in at 190 with my close on... Need to growwwww!!!

[ryguy10493]

Last night had a nice steak for dinner


Then i did a nice 30 minUte calf/forearm/ jump rope workout.....

....then today I had a great breakfast! ham and egg sandwich on whole wheat English muffin. And an egg, patato, bell pepper, onion, cheddar scramble. With a cup of milk.

Then had a killer chest workout.

Decline press. 10,10,6,6,3,2,1,3,3,5

Chest press. 10,6,3,2,1 dropset 6,5,6,12
Superset dips. 8,8,8,8,8

Flys. 12,10,6,4,4
Superset incline pushups on dumbells. 7,7,7,7

Rest pause set of reverse grip bench. 5,3,5,4,4,3

Peck deck machine. 12,12,12
Superset decline pushuPs.12,12,12.

Now I'm gonna go make some turkey fried rice!

[Mundungus]

Love the progress pics in the first post! You went from a somewhat typical looking gym-goer with some good mass to ripped up bodybuilder! The difference when you melt off the fat is amazing. You have a great work ethic, attitude and eats. I'll be checking in on your log for sure.

[ryguy10493]

Love the progress pics in the first post! You went from a somewhat typical looking gym-goer with some good mass to ripped up bodybuilder! The difference when you melt off the fat is amazing. You have a great work ethic, attitude and eats. I'll be checking in on your log for sure.

Thanks! Ya it's weird looking at my end of bulk pics haha

[ryguy10493]

Did a little leg workout tonight with lots of focus on the tear drop. Only about a 30-40 minute workout but it was great and my legs were super pumped!

Wide stance toes pointed out squats. 10,10 warmups, 10,10,9, drop set 9,12,12
Superset wall sit, wide stance toes pointed out.

Stiff legged deads. 15,12, dropset 6,12
Superset wall sits, wide stance toes pointed out.
Superset really wide stance squats no weight. 12,12

That was all but all it need to be. So stoked to be done with legs!!!!!!!!

[NaturalPursuit]

mmm steak lookin juicy!

[ryguy10493]

mmm steak lookin juicy!

Juicy it was!

[jdudeck1]

IN! You are looking awesome for a teen!

[ryguy10493]

IN! You are looking awesome for a teen!

Sweet thanks!

[ryguy10493]

Yesterday was a much needed off day. Ended up riding my bike a **** ton. More then planned but had a awsome day at the us open surf comp in HB.

Got me some jack in the box, livin large!


Now it's time for a shoulder workout that my shoulders are gonna be cryin from. Lessss go!

[Loctus]

You have a leg press in your home gym? sweet

looking joocy, gl

[ryguy10493]

You have a leg press in your home gym? sweet

looking joocy, gl

No that would be when I cruise to this crew gym with one of my friends that rows there. I wish!