Not stopping till I have lines in my ass - Ryan's journey to teenage Mr Australia

[bigryan03]

HIIT Cardio

Weight
73.8kg (162.7lbs)

Macros
40/225/220

Cardio
5 x 15 sec sprints, followed by 25 mins LISS, ended with 4 x 30 sec intervals (450cal total burn)

Training
Off

Notes
Woke up with wicked DOMS as expected but still managed to put a good amount of effort into the intervals. Really hoping the scale comes down soon. I know i'm looking leaner but the scale says otherwise.
Had a NPS coaches meeting this afternoon and went over about 30 mins of posing. Definitely picked up a few nice tricks, especially on my back shots!

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!

Well I had some epic motivation pre workout
LOL yea? I didn't really take note of the editing but I guess you're right! Yea dude the sodium has been messing with me a bit. We got this though, no mind games

[bigryan03]

Upper body day

Weight
73.8kg (162.7lbs)

Macros
30/375/220

Cardio
Off

Training
(copied straight from evernote - all weight in kgs)

BB bench press:
(working with ~75-85kg for 2-5 reps at an RPE of 9)
80 x 1,
75 x 2,
70 x 4, 4, 4, 4, 4

Single arm pulldown:
(shooting for 5-8 reps with an RPE of 9)
26 x 8,
28.5 x 8, 8, 8,

Lateral raise:
(shooting for 9-12 reps with a first set RPE of 9 and a FS RPE of 10)
15s x 12, 12, 12, 12

DB curl with supination:
(working between 7-10 reps with a first set RPE of 9.5 and a FS RPE of 10)
12.5s x 10,
15s x 8, 8, 8

Occluded chest press:
(15-20 reps done close to, or till failure)
26 x 20, 15, 15, 15, 15

Skull crushers:
(working between 7-10 reps with a first set RPE of 9 and a FS RPE of 10)
5ps x 10, 10, 10

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
Damn, strength just wasn't there today. I couldn't find my groove on the bench and I felt like I was all over the place. I knocked back the weight and went for as many sets of 4 as I could do and surprising still manages a decent amount of volume on the muscle with a relatively heavy weight.
Fullness has come back big time since I stopped sheiko and all the occlusion work for my upper body looks to be keeping everything popping up top a lot more. It seems that no matter what I do my legs don't flatten out so I guess that's one less thing to worry about. I have my strength lower day tomorrow and although I did want to do it a little later in the morning so i've had a meal or two in me, I cant because UNI IS BACK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Back to consistent 2am workouts bishes!

[Jumpman3210]

Upper body day

Weight
73.8kg (162.7lbs)

Macros
30/375/220

Cardio
Off

Training
(copied straight from evernote - all weight in kgs)

BB bench press:
(working with ~75-85kg for 2-5 reps at an RPE of 9)
80 x 1,
75 x 2,
70 x 4, 4, 4, 4, 4

Single arm pulldown:
(shooting for 5-8 reps with an RPE of 9)
26 x 8,
28.5 x 8, 8, 8,

Lateral raise:
(shooting for 9-12 reps with a first set RPE of 9 and a FS RPE of 10)
15s x 12, 12, 12, 12

DB curl with supination:
(working between 7-10 reps with a first set RPE of 9.5 and a FS RPE of 10)
12.5s x 10,
15s x 8, 8, 8

Occluded chest press:
(15-20 reps done close to, or till failure)
26 x 20, 15, 15, 15, 15

Skull crushers:
(working between 7-10 reps with a first set RPE of 9 and a FS RPE of 10)
5ps x 10, 10, 10

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
Damn, strength just wasn't there today. I couldn't find my groove on the bench and I felt like I was all over the place. I knocked back the weight and went for as many sets of 4 as I could do and surprising still manages a decent amount of volume on the muscle with a relatively heavy weight.
Fullness has come back big time since I stopped sheiko and all the occlusion work for my upper body looks to be keeping everything popping up top a lot more. It seems that no matter what I do my legs don't flatten out so I guess that's one less thing to worry about. I have my strength lower day tomorrow and although I did want to do it a little later in the morning so i've had a meal or two in me, I cant because UNI IS BACK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Back to consistent 2am workouts bishes!

Hahaha I don't know how you adapt to a new sleeping schedule and train at 2AM >.< But, I bet it's nice, empty, and peaceful there to do all the deadlifting in the world. I'm sorry that your upper body strength has taken a toll, but I'm sure you'll maintain most of what you got through the end of prep. Kill the next lower power workout for me brah!

[jpfaherty]

Anterior serratus work:

Getting all fancy on us?! Lucky I've been studying my anatomy!

PS- I see you jumped on the evernote wagon huh? I love evernote. How you liking it? I just think it's sweet always having access to your work outs.

[Reid456]

Getting all fancy on us?! Lucky I've been studying my anatomy!

PS- I see you jumped on the evernote wagon huh? I love evernote. How you liking it? I just think it's sweet always having access to your work outs.

I'd love to use Evernote but I'm too scared to take my phone to the gym. I'm always throwing around my bag around and I'm afraid my phone wouldn't last long, haha.

Ryan, I feel your pain with the upperbody strength during prep. Mine still hasn't fully recovered yet. Never give up hope though! That's all we've got sometimes. Keep hitting it hard, and shoot me a ******** or PM if you ever need to talk. I know how prep can get...

[bigryan03]

Friday 8/03/2013

Lower day

Weight
75.3kg (166lbs) <--- LOL

Macros
40/225/220

Cardio
None

Training
Lower day (first day of Bertos finalized routine):
(all weight in kgs)

Squat:
145 (320lbs) x 5,
140 x 4, 4, 4

Deadlift:
152.5 x 5,
145 x 5, 5, 5, 5, 5

Rotary calf raise:
50 x 7,
45 x 8, 8, 8, 8

Leg extensions:
70 x 8,
67.5 x 8, 8, 8

Facepulls:
5 x 15, 15, 15, 15

Leg raises:
BW x 15, 15, 15, 15


Notes
So yea I know I have left out a few days of updating but this was yesterdays lower body workout. First official day of running with Bertos routine he has put together for me. Basically the set-up is push+pull, lower, off, Shoulder+arm, off, repeat. Really looking forward to getting into the nitty gritty of it and the days look very very fun

Hahaha I don't know how you adapt to a new sleeping schedule and train at 2AM >.< But, I bet it's nice, empty, and peaceful there to do all the deadlifting in the world. I'm sorry that your upper body strength has taken a toll, but I'm sure you'll maintain most of what you got through the end of prep. Kill the next lower power workout for me brah!

I guess I don't have a lot of choice. Gotta do what you gotta do to get shiz done It's not so bad. Once you get into the routine it's a cake walk. And yea it's always nice being able to 'express' yourself without people there haha.

Getting all fancy on us?! Lucky I've been studying my anatomy!

PS- I see you jumped on the evernote wagon huh? I love evernote. How you liking it? I just think it's sweet always having access to your work outs.

Lulz I didn't realize how much of a role ser ant plays in keeping control over my scapula!
Dude Evernote is sick! So much easier then a pen and paper (and this is coming from a guy who hates technology lol)

I'd love to use Evernote but I'm too scared to take my phone to the gym. I'm always throwing around my bag around and I'm afraid my phone wouldn't last long, haha.

Ryan, I feel your pain with the upperbody strength during prep. Mine still hasn't fully recovered yet. Never give up hope though! That's all we've got sometimes. Keep hitting it hard, and shoot me a ******** or PM if you ever need to talk. I know how prep can get...

Haha I feel that! My phone has gotten destroyed. There is always chalk all over it!

Dude I appreciate that, for real. I sometimes go back over journals like yours, JP, Andy, Berto, Eric etc and find where I am in prep and see how the mental aspect compares. I have visited your log frequently I tell ya that much

Saturday 9/03/2013

HIIT cardio

Weight
73kg (160.9lbs) <--- FK YES!!!!!!! Weight low bishes!

Macros
40/225/220

Cardio

Morning:
450Kcal fasted LISS/MISS

Afternoon:
6 x 10-15 sec sprints, 200Kcal LISS, 4 x 30 sec intervals (450Kcal total burn)

Training
Off

Notes
Gotta remember not to leave so much of my cardio to one day. That wasn't fun. VERY VERY excited to see the scale go down and hopefully it keeps moving in that direction
This past week has by far been the toughest of prep, but i'm actually getting excited now because this is where the real changes happen.

[Ryanmckd]

Good update Ryan, amazing the difference a kg lost on the scale can make in your physique at sub 10-12% body fat compared to at 15%+. Keep killing it and remember to have fun and try to enjoy prep, even the hard bits that test you physically and mentally, because it is those moments you will look back on and make you that much more proud of what you'll achieve at the end of this prep. I.E shredded glutes!

[bigryan03]

Sunday - 10/03/2013

Shoulders and arms

Weight
72.6kg (160.1lbs) <--- ANOTHER WEIGHT LOW!

Macros
40/225/220

Cardio
None

Training
(all weight in kgs)

Seated db press:
25s x 10,
22.5s x 10, 10, 10

Alternating db curls:
15s x 10,
12.5s x 10, 10, 10

Lateral raise:
9s x 20, 20, 16, 15

V bar pushdowns:
24.5 x 14, 14, 14, 14

BFR pushups:
BW x 30, 15, 15, 15, 15


Notes
What a great session! Added 3 reps to my previous top set at an RPE of 9 so i'll take that! Also hit a weight low like a BOSS! Overall a pretty hectic day and tomorrow I got me some HIIT before school

Good update Ryan, amazing the difference a kg lost on the scale can make in your physique at sub 10-12% body fat compared to at 15%+. Keep killing it and remember to have fun and try to enjoy prep, even the hard bits that test you physically and mentally, because it is those moments you will look back on and make you that much more proud of what you'll achieve at the end of this prep. I.E shredded glutes!

Tell me about it dude! Changes in the scale now are enormously bigger in terms of the impact on my physique.
I'm trying dude. Starting to get a little grindy but i'm in it for the long haul

[Ccm644]

Killing it with the new lows

Strong workouts aswell

HIIT before school, a great morning wake up

Well done, keep doing what you do

[Jumpman3210]

Great job Ryan! BFR pushups like Berto? Sounds crazy hehe

[bigryan03]

Monday - 11/03/2013

HIIT cardio

Weight
72.3kg (159.6lbs) <--- wait for it................................................ .................ANOTHER PREP LOW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!

Macros
30/375/220

Cardio
6x15sec sprints, 30mins LISS, 4 x 30 sec intervals (560cal total burn)

Training
Off

Notes
BOOM! 3rd day in a row that i've hit a weight low. Almost too good to be true! HIIT destroyed me this morning and walking around uni I felt like a zombie, but hopefully the carbs will be in my system from todays refeed for tomorrows chest/back workout. Really excited to give the first chest/back workout of my new routine a spin. Looks like i'm going to be in the gym for a while so i'm lucky it fell the day after a refeed.

Killing it with the new lows

Strong workouts aswell

HIIT before school, a great morning wake up

Well done, keep doing what you do

Thanks dude! Yea the HIIT definitely shook the cobwebs off thats for sure!

Great job Ryan! BFR pushups like Berto? Sounds crazy hehe

Thanks home slice! Lol yea that guy be crazy! I got me some more tomorrow as well!

[jpfaherty]

wow, 3 days in a row?! That would make me very happy during prep lol.

Nice work man. Dat dere HIIT!

[Rypt1]

Props on the new weight low, 3rd in a row, niiicceee!

[steve1811]

Ryan:
Excellent job bro. You are doing great in dropping the bodyweight. When you get down to 150 pounds, you will look ultra-lean totally ripped, and easily win 1st place in your contest. I am a 5 feet 3 inch short guy, and I admire the awesome progress, that a fellow short guy like you has achieved.

[Jumpman3210]

Hooold stroooooonng! L0L.

Keep killing it broski. Your progress is on point

[bigryan03]

Tuesday - 12/03/2013

Chest + Back

Weight
73.8kg (162.7lbs) <--- Actually quite a low post refeed weight. Big things coming!

Macros
40/225/220

Cardio
None

Training

Flat db press:
4-6 reps at an RPE of 9, 3% back off, FS RPE 9
TOP SET: ~35-37.5kg dbs

37.5 x 4, (NB: start with 35 next week)
32.5 x 6, 6, 6

Horizontal row:
4-6 reps at an RPE 8.5, 5% off, FS RPE 9
TOP SET: ~50kg

50 x 5, 5, 6

Incline smith press:
8-10 reps at an RPE of 9, 5% off, FS RPE 9

60 x 10, 10, 10

Horizontal row:
10-12 reps at an RPE of 9, 10% off, FS RPE 10

32 x 12,
36 x 12,
41 x 12,

Vertical row:
Rep target 1st set 20 reps, continue with same weight until no more then 15 reps can be achieved

32 x 20, 20, 20,

BFR pushups:
BW x 30, 15, 15, 15, 15


Notes
So yea left some of the notes I put for myself in evernote to give you guys an idea of the set-up of the workout. Today was one of those not so great days. Strength was meh and endurance was even worse. Normally I can get out about 4-6 back off sets on most movements but today I was done after about 3 so I called it a day and went home. Got my report back from Brad and no changes for another week. His thoughts are that we will need maybe one more macro adjustment to bring me to the promised land (aka striated glutes). Got legs tomorrow and I think i've got paused squats so that should be interesting considering I have never tried them.

wow, 3 days in a row?! That would make me very happy during prep lol.

Nice work man. Dat dere HIIT!

It definitely set me in a good mood thats for sure! Especially after seeing my weight go up and up and up lol.

Props on the new weight low, 3rd in a row, niiicceee!

Cheers hombre!

Ryan:
Excellent job bro. You are doing great in dropping the bodyweight. When you get down to 150 pounds, you will look ultra-lean totally ripped, and easily win 1st place in your contest. I am a 5 feet 3 inch short guy, and I admire the awesome progress, that a fellow short guy like you has achieved.

Thanks for the support, Steve! Not sure about win 1st place because I know there are some freaks competing at my shows, but if I can dial in MY best conditioning to date then i'll be happy even if I place last

Hooold stroooooonng! L0L.

Keep killing it broski. Your progress is on point

HELLLLL YEAAAAA! Almost there now, my brother from another mother! Thanks again for all the backing you've shown since the beginning. Means a lot to have guys like you being there for support

[Jumpman3210]

Oh hey! I'm also doing incline smith on hyper days In for big things!

[DarrenConroy]

Gonna follow along if that's ok... Great log!

[Rypt1]

Hope everything is still going well for you. In for some updates

[bigryan03]

Alright so I owe you guys an apology for completely dropping off with this log. I will have an update Vlog up tomorrow to fill you guys in but just quickly:

- I'm under 4/6/8/10 weeks out.
- Lowest weigh in has been 71.3kg (157.2lbs), this mornings weight in was 71.5kg (157.6lbs).
- Macros are at 40/200/220 on my low days and 30/375/220 on my high days (every 4th day).
- More motivated then ever. I've been waking up and actually looking forward to my cardio sessions (both HIIT and LISS).
- Life is great. Finding my groove again at uni and learning to make prep work with my life. Sadly that has caused me to put most, if not all of my focus and attention towards uni, prep and family, and have somewhat dropped most of the other things I was doing (which i'm fine with).
- My business (Natural Physique Sciences) is doing extremely well. We've got merchandise printed and have started to really make a dent in the local Australian fitness market by destroying the 'bro mindset' (best feeling in the world).
- I've published an article in a magazine which was cool and have been asked by two other companies to free lance for them (one being a wrestling mag lol).
- Conditioning right now is VERY close (i'd say another 1-1.5lbs and i'll be leaner then last time) to where it was last time I stood on stage and i'm right around 4.5-5kg (~10 lbs) heavier now (not a bad offseason huh?).

Oh hey! I'm also doing incline smith on hyper days In for big things!

I really like the way incline smith presses feel and they don't aggravate my shoulder nearly as much as free weights. They might not be as hardcore as the other presses but ima stick with them!

Gonna follow along if that's ok... Great log!

More then a pleasure! I promise I was posting more frequently then this lol.

Hope everything is still going well for you. In for some updates

Really appreciate you checking in man! Thanks for getting me off my ass and back on here

[jpfaherty]

You ever think about doing less shows? Usually I suggest doing more shows, but because yours are so close I think you'll have trouble getting much leaner from the 4 week out show to the 10 week out show. You gotta figure you'll have 3 peak weeks thrown in there, so those are wasted weeks for leaning out. Thoughts?

Unless of course you're not peaking for all of them?

[Rypt1]

Glad to see you back! Sounds like things are really awesome right now! Motivation high ... articles published ... business doing well. Looking forward to great things continuing in here

[Jumpman3210]

Sup Ryan! Hope prep is going well! I'd say you choose however many shows you want to do my bro. I'm just excited for the pics to come on dat der stage :P

[boxteross]

How are you coming along bro.. Curious as to how this prep has been different from your last, any things you have changed that have worked and anything u might do different next time around? Eager for update pics.. Don't leave a brother hanging

Any chance your heading to laynes syd seminar mate?

[bigryan03]

Man I feel like a prick for not updating this log when it mattered most. Sorry guys, I have no excuses.

FWIW I start peak week in 5 days for the first show. I will be front loading into the show and can't wait to see what I look like with some carbs in me. Weight this morning was 154lbs and i'd really like to be in at about 148-150 for the show in 8 weeks.

You ever think about doing less shows? Usually I suggest doing more shows, but because yours are so close I think you'll have trouble getting much leaner from the 4 week out show to the 10 week out show. You gotta figure you'll have 3 peak weeks thrown in there, so those are wasted weeks for leaning out. Thoughts?

Unless of course you're not peaking for all of them?

Very very good point dude. I actually had a talk to a few of my 'mentors' about this and weighed up the pros and cons. Looks like I will do all 4 shows, but as you said, be pretty darn conservative with the peak weeks. I will be front loading into this first show and I think it really is needed. I haven't had a diet break at all during this prep and have been in a deficit for over 32 weeks already. If I know my body I bet the week after this show I will be some pretty hefty weight lows due to peak weak acting as a diet break of sorts.

Glad to see you back! Sounds like things are really awesome right now! Motivation high ... articles published ... business doing well. Looking forward to great things continuing in here

Thanks again dude. Things could not be going better. For real I have had so much fun during this prep and it's not over yet!

Sup Ryan! Hope prep is going well! I'd say you choose however many shows you want to do my bro. I'm just excited for the pics to come on dat der stage :P

You got it my brother from another mother! Looks like i'll be doing the 4 shows. Practice practice practice

How are you coming along bro.. Curious as to how this prep has been different from your last, any things you have changed that have worked and anything u might do different next time around? Eager for update pics.. Don't leave a brother hanging

Any chance your heading to laynes syd seminar mate?

LOL, how has this prep been different? Put it this way, it's like comparing a paper aeroplane to a boeing 747. I might actually do an article, or possibly a vlog on this topic actually.
Pics will be coming soon, don't worry

Hell yes i'll be there. I'll be at the Monday and Tuesday seminar and camp!

[Reid456]

Still in. Sounds like you are doing really well this far into prep. 32 weeks is a long, long time. I think I did 24 total and it has taken me probably another 20 to fully "recover".

[boxteross]

LOL, how has this prep been different? Put it this way, it's like comparing a paper aeroplane to a boeing 747. I might actually do an article, or possibly a vlog on this topic actually.
Pics will be coming soon, don't worry

Hell yes i'll be there. I'll be at the Monday and Tuesday seminar and camp!

What'd you think of the seminar ryan.. Seems as though he has many different views to 3dmj? Curious as to you overall take on it. Enjoy the camp today bro make the most of it!

[bigryan03]

Yo guys!

Just a little teaser...






Will have a full write up done tomorrow

[Reid456]

Saw the pics on ******** yesterday. Judging from the pics you deserved the win and either way you demolished your physique from last time. Seriously impressed by your legs! In4writeup

[bigryan03]

2013 INBA Mr Sydney titles!

21/04/2013

Saturday

The fact that I was competing in a bodybuilding show in a days time didn't really sink in until Saturday night. During the day I had gotten a haircut, studied for my midsessions and just did the usual stuff I would do on any other Saturday.
Saturday night I ended up staying at a good friend of mines house as he was going to help with my tan and transport to and from the venue. We slapped a coat of dream tan just before going to bed and boy does it smell goooood! It was right around the time we were putting tan on that i'm like 'oh **** i'm going to be on stage tomorrow' lol.

I looked awesome on the Saturday night. Full, vascular, hard, it was all in.

Sunday

Didn't get sleep the previous night as I was a little too excited. Woke up kinda groggy but I didn't give a crap because I was about to get on stage! I woke up a little flat so I sent over some pics to Brad and he agreed that I need to make sure I stay on top of my meals so I don't flatten out.

After meal 1 + some rice cakes we had another mate meet us at the house and we left for the venue. They took their time letting us in so we ended up sitting outside for a while, which actually made for some good laughs because the other competitors were gasping that I was having salty foods and drinking water out of this massive water jug LOL!

When they finally let us in to the venue they were doing a competitor briefing (which I skipped because I needed to get my tan on) about the day and what was going on. I went with dream tan 1 because personally I think it's hectic.
It was about an hour before I was going to step on stage (I was on stage at 10.45) and everything was running like clock work. I'll give the INBA credit for that, they run true to time, on the dot.

We started pumping up after we got the tanner sorted and boy did the veins come out to play, even before we got the hot stuff on. Backstage everyone was looking around trying to suss everyone out, but I didn't really give a crap. You could have out Ronnie Coleman next to me and i'd still just do my thing (it's funny because I ended up next to the overall winner later in the day).

Stage/posing

They called us on stage and I was number 105 and filed on the stage second. Man did I feel boss. I didn't even glance at the other teens backstage or while we were waiting to get on stage so I had no idea how I stacked up. They started taking us through out poses and I noticed the judges kept staring at me. I was like WTF am I doing wrong, are my trunks about to fall off or something. BOOM! 'competitor 105 switch places'...i'm thinking now WTF?!?! I'm in the middle.
They went through our mandatories again and it seemed like the judges eyes weren't budging from my lower half. Right around this point I thought that I may be top 5.

They started calling out the top 3 to stand back and I got called first. I was about to explode. Felt pretty vindicated at this point because it confirmed that I was not out of place. They called the competitor who placed 3rd next...I was in the top 2!!!!
I ended up placing 2nd and could not have been any happier.

Post show

After the show I went home and had a roast beef sandwich with a small tub of greek yogurt and called it a night...So I thought. The thing I was craving the most was diet soda (weird, huh?). So here I am chugging diet sunkist (or so I thought)...It wasn't diet :/ I got kinda pissed off because I did go through quite a lot of it and woke up this morning pretty bloated but there's no point in crying over spilt milk.

Right now I feel awesome. Not so much because I placed 2nd out of 11 guys, but moreso because I never really thought I could actually place top 5 at a show, let alone 2nd. I've got some HIIT cardio to get through today and man I have all kinds of new motivation for it. I can actually win my division!!