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  1. #241
    Registered User bigryan03's Avatar
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    Pic update!

    Some very rushed pics I tried to take this morning before cardio. Forgive the crappy posing, I had to get moving.






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  2. #242
    Registered User bigryan03's Avatar
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    21/02/2013

    Weight:
    73.2kg (161.4lbs) <--- So apparently yesterdays plunge in weight decided to stick around

    Macros:
    43/275/220

    Cardio:
    350 LISS, fasted with 15mg Yohimbine HCL pre

    Training:
    Off until the meet

    Notes:
    YES! I think that other night was just a once off because I slept very well last night having taken 12.5mg Yohimbine earlier in the day. Dosed 15mg before this mornings fasted LISS so touch wood I sleep fine tonight.
    2 days out from the meet and VERY VERY excited. I don't forsee any issue with me making weight in the under 74kg (163lb) class, but just in case I do have a high weigh in Brad has included some tips and tricks for me to pull a fast one He's given me the full game plan for Saturday so full steam ahead!

    I'm also talking with Alberto Nunez and it looks as though he may be taking over my programming after the meet.


    Originally Posted by Bbeasley89 View Post
    Nice work man progress is really coming along. I think you'll do well on Saturday be suprise if you're not taking home a trophy. Be good to meet you there man I'm driving up on Friday night and staying in campbelltown will be bringing my cousin to watch who's 16 hoping to get him ready for a meet at the end of the year.
    Same to you cuz! You got some mighty strong lifts there yourself. What time are you heading over to the venue? We'll be leaving Sydney around 6.30 i'd say so if you wanna meet at my place let me know

    Originally Posted by jpfaherty View Post
    I basically had an anxiety attack when I tried to go to sleep after taking YHCL and I've taken millions of stims and have a high tolerance. The ish effs you up! LOL

    Good luck! Good job with the weight man, how dem glutez comin in?!
    Holy crap man, i've heard some horror stories, that's for sure. Thankfully it seems as though I may be able to tolerate it...for now.

    Glutes are SLOWLY coming in and I can tell because sitting on the wooden pews at church hurts my butt TBH though glutes will be in before my lower back so the true test will be bring my damn spinal errectors in.

    Originally Posted by Rypt1 View Post
    Wow, I see the weight/fatz is still falling off. You're making it look pretty easy. You are looking really solid and lean in those last set of pics.
    Thanks dude! Definitely not easy, but FAR from a grinder so far.
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  3. #243
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Striated quads for dayzzzz!!
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  4. #244
    Registered User mariobrochill's Avatar
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    Daanngg! What has brad planned for you in case you do come in heavier than expected?
    Do I even lift?


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    *SoClose* but at wut cost?
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  5. #245
    Registered User boxteross's Avatar
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    What's the reasoning behind berto taking over with programming mate?
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  6. #246
    Registered User andyboi's Avatar
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    Fuark looking leaner!!!! Keep getting it done big RYan! Also, where'd you get the Yohimbine? I can't find it down here anywhere.

    BTW, thought I'd update you. finally got the 3 plates!!!! 145kg came up a treat
    - <30 weeks out with 3DMJ & -Berto- to the 2014 Victorian INBA Victorian Titles.

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  7. #247
    Registered User Jumpman3210's Avatar
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    Holy! Ryan Anthony, you've been getting sharper with every progress pic. It's only a matter of time before you get better and better.
    TEAM3DMJ (SoCal)
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  8. #248
    Registered User bigryan03's Avatar
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    24/02/2013 - Quick meet write up.

    Yo dudes, i'm just going to put a quick write up here of how yesterdays meet went and I have a video with a Vlog coming soon

    So I made weight quite easily, had about 2lbs to play with so I was happy there. Weighed in at 73.3kg (161.5lbs).

    Squat:
    Went out for our openers and I played it safe with 155kg (343lbs) and got it but with a slight bit of struggle which was surprising. Next up I went for 165kg (364lbs) and got red lighted for depth (ill show you the vid of all my attempts when I put it up and let you decide, but apparently it was controversial). After that I was a little bit thrown so I only bumped up to 170kg (375), sunk it DEEP and got it. Had I not red lighted I think I would have gotten my 400lb goal BUT there was too much doubt to try for it.

    Bench:
    First attempt for bench was 82.5kg (182lbs) like we discussed and practiced, only problem was I almost grinder an opener which I had done with a good amount of speed the previous week. Next I went with 87.5kg (193lbs) and it buried me on both attempts. They kept us down for a LONG ass time, 3-4 second count at least).

    Deadlifts:
    Opened with 180kg (397lbs) and again, MUCH harder then I had previously pulled it so that threw me a bit. Went with 190kg (419lbs) next attempt and it barely moved. On my final attempt I went for 190kg again and boom the sucker flew up. I dunno what happened today but there was some voodoo shiz going on I think.

    All in all I ended with a 978lb total and I won my class even though there were only 2 other guys in it. But most importantly I met up with some AWESOME AWESOME 3DMJers and some of the guys from team norton. I seriously couldn't have cared if I bombed because meeting the guys there was definitely the main event. So much fun was had, even though it wasn't the greater day lifting wise.


    Originally Posted by jpfaherty View Post
    Striated quads for dayzzzz!!
    Meh, can be leaner

    Originally Posted by mariobrochill View Post
    Daanngg! What has brad planned for you in case you do come in heavier than expected?
    Just some little tricks like chewing gum and spitting in a cup, not showering before the meet, low sodium, the usual

    Originally Posted by boxteross View Post
    What's the reasoning behind berto taking over with programming mate?
    Just thought it would be a nice fit, that's all.

    Originally Posted by andyboi View Post
    Fuark looking leaner!!!! Keep getting it done big RYan! Also, where'd you get the Yohimbine? I can't find it down here anywhere.

    BTW, thought I'd update you. finally got the 3 plates!!!! 145kg came up a treat
    Thanks dude! The yohimbine can be an absolute bitch to get into Aus. You really gotta try your luck with customs. I was lucky enough to not have my shipment checked

    BOOYA! Like a freaking BOSS! I knew you has that in you, was just a matter of time. That AND you were working with an injury. Hella proud bro!

    Originally Posted by Jumpman3210 View Post
    Holy! Ryan Anthony, you've been getting sharper with every progress pic. It's only a matter of time before you get better and better.
    Thank you John! Update pics coming on Tuesday
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  9. #249
    Registered User bigryan03's Avatar
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    24/02/2013 - Upper D2

    Weight:
    73.9kg (162.9lbs)

    Macros:
    43/275/220

    Cardio:
    Off

    Training:
    Upper D2 (all weight in kgs) -

    DB chest press
    30s x 8, 8, 8, 8, 8

    Hammer curls
    18s x 8, 8, 8

    Seated DB press
    22s x 9, 24s x 8, 8, 6

    Single arm Chest supported rows
    40ps x 10, 10, 9, 9, 9

    V-bar Tricep pushdowns
    28 x 11, 11, 11, 11

    Anterior Serratus work:
    - 1 arm scap protractions - 3 x 12 (10kg DB)
    - Db pull over - 3 x 12 (12kg DB)
    - Push-up protractions - 3 x 15


    Notes:
    I'm back baby! Solid session and the first decent session in about 4 weeks. Felt really good on all my movements but boy those those higher rep sets are going to take some getting used to. I was struggling on sets of 8 :/

    I'm putting a much bigger focus on my anterior serratus/shoulder mobility work and will be programming it into my sessions as I get lazy if I dont. I've got heavy squats or deads (haven't decided which one yet) up tomorrow so it will be good to get under some solid weight for sets of 2-5
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  10. #250
    Registered User bigryan03's Avatar
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    Video from Saturdays meet

    As promised here's the vid from Saturdays meet

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  11. #251
    Registered User Jumpman3210's Avatar
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    Nice to see you doing some more reps in the hypertrophy range. I felt like the 2nd squat attempt was very good so I agree that was controversial. Overall, you did very well my friend! Always going derrre!
    TEAM3DMJ (SoCal)
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  12. #252
    Registered User bigryan03's Avatar
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    25/02/2013

    Weight:
    73.5kg (162lbs)

    Macros:
    43/275/220

    Cardio:
    350cal LISS performed on an empty stomach w/15mg yohimbine HCL

    Training:
    Lower D2 (all weight in kgs)

    Squat
    160 x 2,
    150 x 2,
    140 x 4, 5

    Rack pulls
    140 x 7
    160 x 6,
    180 x 4

    Occluded Leg Extension (30-45 sec rest)
    26 x 20,
    133 x 15, 15,
    35.5 x 15,
    38 x 15

    Calf Raise
    105 x 15, 13
    95 x 12
    85 x 12

    Face pulls:
    12 x 15, 15, 15, 15

    Weighted abs:
    30 x 15, 12
    35 x 12, 12

    Notes:
    Not a bad session all in all. Lower back was completely wrecked from the meet 2 days prior so I probably should have waited another day or two to regain some power but oh well YOLO! I did get a video of most of the session which i've put together but youtube won't let me upload it for some reason So ill be uploading that sometime tomorrow (too tired now to figure it out).
    After the leg session i went to work and when I finished (I worked 6-11am) I was feeling pretty good and I hadn't eaten for about 5 hours so I decided to go do some empty stomach cardio with Y-HCL. I'm actually coming to enjoy the cardio more now. Possibly due to my sister buying me a tablet for christmas so I can watch videos

    Tomorrow i'll be reporting in to Brad and will be begging him ENDLESSLY to take some of my food away. I can be quite persuasive I also have some HIIT + MISS cardio to get through so we shall see how the legs hold up for that.


    Originally Posted by Jumpman3210 View Post
    Nice to see you doing some more reps in the hypertrophy range. I felt like the 2nd squat attempt was very good so I agree that was controversial. Overall, you did very well my friend! Always going derrre!
    Agreed! The pump was NUTS! I looked about 10lbs heavier just from the pump
    Well thanks dude, I figured it was deep enough and so did many other people, but like all comps we can't complain about judging. Btw your deadlift made we want to pull sumo again. Why you do this to me????!!!???? LOL.
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  13. #253
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Just watched the video - Great work man! Love seeing people deep into prep doing PL meets! 2nd squat attempt looked good to me. Seen a lot of red lights on squats lately, don't get discouraged!
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  14. #254
    Registered User Rypt1's Avatar
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    Wow, amazing job, mang! I though the squat attempt was good as well. Pretty impressive in the middle of prep!
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  15. #255
    Registered User bigryan03's Avatar
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    HIIT cardio - 26/02/2013

    Weight:
    73.6kg (162.3lbs)

    Macros:
    40/225/220

    Cardio:
    600cal HIIT + MISS (Lyle's SFP 2.0 format) w/15mg yohimbine.

    Training:
    off

    Notes:
    Told ya I can be persuasive! Calorie drop!!!! And a decent one at that too! New setup looks like so...

    Sun: 40/225/220
    Mon: 40/225/220
    Tue: 40/225/220
    Wed: 30/375/220 <--- high day
    Thur: 40/225/220
    Fri: 40/225/220
    Sat: 40/225/220
    Sun: 30/375/220 <--- high day

    So as you can see I now have high days more frequently and lowered carbs/fat on all days.

    Couple of pics from this mornings report. I used my phone so the quality is sh!t house but I can definitely see a leaner ass coming along in my quarter turns







    Anywho i'm off to chill in the gym and do some mobility drills. Gotta keep my mind off food because i'm hungry as fk right now and i'm going to start the new macro protocol today so I only have 18g carbs left for the day.


    Originally Posted by jpfaherty View Post
    Just watched the video - Great work man! Love seeing people deep into prep doing PL meets! 2nd squat attempt looked good to me. Seen a lot of red lights on squats lately, don't get discouraged!
    Thanks dude! You may just be seeing me do another meet when i'll be about 3 weeks out. We shall see.

    Yea Brad thought the second attempt was legit but oh well.

    Originally Posted by Rypt1 View Post
    Wow, amazing job, mang! I though the squat attempt was good as well. Pretty impressive in the middle of prep!
    Appreciate it homie! Lets see what I can put up when i'm 3 weeks out
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  16. #256
    Registered User Jumpman3210's Avatar
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    Originally Posted by bigryan03 View Post



    Agreed! The pump was NUTS! I looked about 10lbs heavier just from the pump
    Well thanks dude, I figured it was deep enough and so did many other people, but like all comps we can't complain about judging. Btw your deadlift made we want to pull sumo again. Why you do this to me????!!!???? LOL.
    Honestly, I think you have one of the best conventional deadlift forms I've seen! You're getting diced my friend! OUTWORK!
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  17. #257
    Registered User boxteross's Avatar
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    Glutes coming innn.. Yew. Awesome work at the meet too bud
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  18. #258
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    hellz yeah man! awesome workout after the meet ! I did squats today and 120 felt like that 150 did no joke haha! wrecking. You're looking leaner then the last pictures you posted man I think this dubbo show will be a great warmup and we should both bring some good conditioning for the show! glutes coming in nicely!
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  19. #259
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Glutez are mother effin in! Nice job bud
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  20. #260
    Gaining slow but sure Reid456's Avatar
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    I haven't been in here in a while so I just did some catching up. Seriously impressive squat/dead numbers at your meet this deep into prep. I think I hit my peak strength 10 weeks into prep then it was all downhill from there, haha. Starting to lean out a lot more too. Things just get better the further you diet in terms of how you look.
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  21. #261
    Registered User bigryan03's Avatar
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    Push day - 27/02/2013

    Weight:
    73.1kg (161.2lbs) <--- Tied prep low. I WILL break the 160's within the next week!

    Macros:
    30/375/220

    Cardio:
    Likely off unless I decide to do some LISS tonight.

    Training:
    Push day:
    (all weight in kgs)

    Incline DB chest press:
    32s x 6, 6, 6,
    30s x 6, 6, 6

    Seated DB press:
    24s x 7, 7, 7, 6

    Pec deck:
    47 x 12, 12

    Lateral raise:
    12s x 15, 15

    Occluded pushups:
    Bw x 20, 15, 15, 15

    Tricep pushdowns:
    Rope attachment:
    13.75 x 12, 12


    Notes:
    Pretty happy with the tied weight low this morning. I know I can break into the 150's this week!
    Training wise it looks like i'm all over the place but as soon as Bertron and I settle on something I will post up exactly what it is we decide (provided he's cool with it).

    In other news, UNI IS ALMOST BACK! Holy sh!t I have missed studying. Cannot wait to get back into the swing of things

    Originally Posted by Jumpman3210 View Post
    Honestly, I think you have one of the best conventional deadlift forms I've seen! You're getting diced my friend! OUTWORK!
    What a compliment! Thank you John!

    Originally Posted by boxteross View Post
    Glutes coming innn.. Yew. Awesome work at the meet too bud
    Thanks a lot bro! The glutes will be in before my lower back I can pretty much guarantee it.

    Originally Posted by Bbeasley89 View Post
    hellz yeah man! awesome workout after the meet ! I did squats today and 120 felt like that 150 did no joke haha! wrecking. You're looking leaner then the last pictures you posted man I think this dubbo show will be a great warmup and we should both bring some good conditioning for the show! glutes coming in nicely!
    Haha you aren't kidding. I'm still feeling the effects Yea I think the Dubbo show will be a go, I just need to see what the go it with uni/work before I can commit.

    Originally Posted by jpfaherty View Post
    Glutez are mother effin in! Nice job bud
    Soon.jpeg

    Originally Posted by Reid456 View Post
    I haven't been in here in a while so I just did some catching up. Seriously impressive squat/dead numbers at your meet this deep into prep. I think I hit my peak strength 10 weeks into prep then it was all downhill from there, haha. Starting to lean out a lot more too. Things just get better the further you diet in terms of how you look.
    Thanks for taking the time to stop by, Reid! I feel that! Strength has taken a bit hit from about 12 weeks into prep but seems to have slowed down now which is good.
    Yea i'm noticing that smaller weight losses produce larger visible effects and now with the 50g CHO drop I think that will be even more pronounced!
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  22. #262
    Registered User Jumpman3210's Avatar
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    Strong is strong! I'm guessing that you've transitioned to a push/pull/legs split? And I'm jelly of how you got two coaches helping you out
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  23. #263
    Inner Builder Ccm644's Avatar
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    Pictures are looking great

    A meet, that looked fun! Well done on your lifts!
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  24. #264
    Registered User bigryan03's Avatar
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    28/02/2013 - Upper pull day

    Upper Pull Day



    Weight
    74.7kg (164.7lbs) <--- What happens when digestion goes to crap.

    Macros
    40/225/220

    Cardio
    200 cal LISS w/15mg yohimbine

    Training
    (all weight in kgs)

    Chest supported rows (HS seated single arm):
    40ps x 8, 8, 8,
    35ps x 8

    Under hand Lat pulldown:
    47 x 10,
    57 x 8, 8, 8

    Occluded incline db rows:
    12.5s x 20, 15, 15, 15

    Hammer curls:
    15s x 10,
    17.5s x 8, 8

    Incline db curls:
    4s x 20,
    6s x 20


    Notes
    Woke up feeling really sick and wanting to throw up which is weird. Wasn't all there in the weight room but I still managed a half decent pull day which im quite surprised about. Digestion was WAY off today and I think that's the reason for the overly high weigh in + me feeling sick.
    In other news I am officially booked in for the Layne Norton Aussie tour!!! I'll be going to the 4 hour seminar on the 15th of April and the full day camp on the 16th. Cannot wait for this!

    EDIT: Went back for some LISS in the afternoon as I have some pretty back doms going on so I figured some active recovery will help. Took 15mg YHCL for the heck of it. May the sleep Gods have mercy on my soul.

    Originally Posted by Jumpman3210 View Post
    Strong is strong! I'm guessing that you've transitioned to a push/pull/legs split? And I'm jelly of how you got two coaches helping you out
    Kinda. So far the template is looking like Upper/Lower/HIIT/Push/Pull/Lower/HIIT.
    LOL what can I say I love me some coaches But nah Berto is just helping me along with some training, Brad is still my primary

    Originally Posted by Ccm644 View Post
    Pictures are looking great

    A meet, that looked fun! Well done on your lifts!
    Thanks homie! If you've never done a meet I HIGHLY suggest you give it a go.
    Last edited by bigryan03; 02-27-2013 at 07:18 PM. Reason: Went back and did cardio.
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  25. #265
    Registered User bigryan03's Avatar
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    Lower D2




    Weight
    74.1kg (163.8lbs) <--- Thanks for that, sodium >


    Macros
    40/225/220


    Cardio
    None


    Training
    (all weight in kgs)

    Deadlifts:
    170 x 5,
    160 x 5, 5,
    150 x 6



    Leg press:
    5pps x 12,
    7pps x 5 <--- way too heavy
    6pps x 10, 10

    Occluded lying leg curls:
    15 x 20, 15, 15, 15, 15

    Rotary calf raise:
    32.5 x 8
    42.5 x 8, 8, 8, 8, 8,
    45 x 8

    Face pulls:
    5 x 15, 15, 15, 15

    Leg raises:
    BW X 15, 15, 15, 15


    Notes
    Yet again my leg workout saves the day. Definitely think I made up for the less than stellar workout yesterday. Not unhappy about the deads at all. I still had some doms which were hanging around from my HIIT session earlier in the week and I have another HIIT session tomorrow so hopefully i'm not too sore for that.
    I found a pretty awesome groove on the rotary calf press machine. I got a sick pump and had veins for days!
    Bodyweight is meh, I think it's the fact that my sodium has tripped so i'll be bringing it back to normal today. NO MORE SOY SAUCE!
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  26. #266
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    How much HIIT have you been running this prep? I didn't run any during my last prep and I'd def. like to implement it next time around!
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  27. #267
    Registered User bigryan03's Avatar
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    Originally Posted by jpfaherty View Post
    How much HIIT have you been running this prep? I didn't run any during my last prep and I'd def. like to implement it next time around!
    Well I added it in about 4 weeks ago due to wanting to give Lyles protocol a try. I have been doing 5 x 15 sec sprints followed up by some MISS followed up by another 3-4 30 sec 'metabolic' sprints. I definitely think HIIT has it's place and if you watched my 9 weeks out vlog I believe it was, you'll see how HIIT affected my rate of loss.
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  28. #268
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    Well I added it in about 4 weeks ago due to wanting to give Lyles protocol a try. I have been doing 5 x 15 sec sprints followed up by some MISS followed up by another 3-4 30 sec 'metabolic' sprints. I definitely think HIIT has it's place and if you watched my 9 weeks out vlog I believe it was, you'll see how HIIT affected my rate of loss.
    Do the coaches know you've been doing this? What do they have to say about it if so? Just curious because Brad thought recovery was more important for me last prep, but I'd like to bring it up next prep I think.
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  29. #269
    Registered User bigryan03's Avatar
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    Originally Posted by jpfaherty View Post
    Do the coaches know you've been doing this? What do they have to say about it if so? Just curious because Brad thought recovery was more important for me last prep, but I'd like to bring it up next prep I think.
    Haha funny you mention that because it's one of the things I had to try be persuasive with I mentioned to Brad that I was going to give it a go and see how I responded. He was pretty hesitant because my recovery is kinda eh, but we stuck with it for a few weeks and I think he was more surprised then me about how well it worked.
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  30. #270
    Registered User Jumpman3210's Avatar
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    First of all, nice deadlifts! Secondly, nice gym swag....and finally, your video editing/music appears so similar to Brad's LOL....

    That sodium has been affecting a lot of 3DMJers lately, including us! I hope you get to see a new low soon. Keep outworking Ryan!
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