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

[Jumpman3210]

Weight:
77kg (169.8lbs) <--- Again, fuk you too.

:P I'm sure you're still looking/performing on point bro. You got this man!

[jpfaherty]

I had a look back on my training logs and at the beginning of Feb last year I was mind blown that I hit 140kg for a single lol. Probably had about 12 in me had I not worn my belt so tight.

Damn man, once again, proving how you do it up in here. I can't imagine squatting that! Some day.

Nice PR today too! Those always feel good deeper into prep.

[bigryan03]

Yesterday I got instructions from Brad to drop my carbs down to 275g on my low days and 400g on my high days, but make my high days more frequent by taking them every 5th day instead of every 7th. So in total this is a 55g drop per day and all I can say is WHOOOOOSH! Woke up now at 75.5kg (166.4lbs) which is a massive prep low for me. Looked really tight this morning and will be going to hit deads in about 4 hours so i'll report back soon (hopefully with vids).

haha no worrries man I set up an account here ages ago, finally getting into it now.

Good stuff man! So keen for Feb!

:P I'm sure you're still looking/performing on point bro. You got this man!

Thanks John, after this morning I am much happier

Damn man, once again, proving how you do it up in here. I can't imagine squatting that! Some day.

Nice PR today too! Those always feel good deeper into prep.

Thanks JP! I'm surprised at my squats too actually. Especially considering i've ditched the wraps. I feel ya about PRs deep into prep!

[Rypt1]

Yesterday I got instructions from Brad to drop my carbs down to 275g on my low days and 400g on my high days, but make my high days more frequent by taking them every 5th day instead of every 7th. So in total this is a 55g drop per day and all I can say is WHOOOOOSH! Woke up now at 75.5kg (166.4lbs) which is a massive prep low for me. Looked really tight this morning and will be going to hit deads in about 4 hours so i'll report back soon (hopefully with vids).

Awesome! I love the whoosh, can wait to see the progress (and some deads)

[NaturalPursuit]

New prep low and deadlifts! HELL YEAH!!!!

[sculpt07]

Strong work up in here Ryan!
Nice work on the new low bro. Keep it up!

[bigryan03]

Weight:
75.5kg (166.4lbs)

Macros:
275/43/220

Cardio:
None

Training:
Deadlifts:
(all weight in kgs)
75 x 5,
92.5 x 5,
112.5 x 3,
130 x 1,
150 x 1,
167.5 (370lbs) x 3



4 x 6 x 145

Leg press:
7pps x 10
7.5pps x 10,
8pps x 10
8.5pps x 10

Leg extensions (2-3 x 10-12/2')
70 x 12,
65 x 12, 12

Calf press (3-4 x 10-15/2')
40ps x 15,
45ps x 15, 15,
40ps x 15

Left leg curls
10 x 15, 15, 15

Notes:
GREAT day all round! Prep low, strong session in the gym and didn't even feel hungry today! Blew my previous PR on the leg press and felt fairly good on deads. I had some issues with a slanty gym floor so the bar was rolling away from me a bit but I did ok.

As you can see, abs are coming in and this pic was taken after a big bowl of oats and 1 liter of diet soda. Getting fun now!

Awesome! I love the whoosh, can wait to see the progress (and some deads)

Me too! It was a nice change Btw did you get my email?

New prep low and deadlifts! HELL YEAH!!!!

It was a great day!

Strong work up in here Ryan!
Nice work on the new low bro. Keep it up!

Appreciate it dude. Thanks

[lukamura]

Gratz on new rep-low.

Strong bulge, no homo.

[Bbeasley89]

nice one mate looking on track! killing those deadies too!

[andyboi]

ON point!!! Don't know how you're PRing so much this deep son! but GETTITTTT!!!!!!!

[jpfaherty]

Pr's, abs, i like where this is going

Keep it up man.

[NaturalPursuit]

as everyone said...Prs and Abs...doing it right!!!

[bigryan03]

Weight:
75.5kg (166.4lbs) <--- Tied prep low!!!!

Macros:
275/43/220

Cardio:
225 MISS

Training:
3+ bench:
35 x 5,
45 x 5,
52.5 x 3,
62.5 x 1,
70 x 1,
80 x 1 (paused)
80 x 4 <--- BOOYA! Had more in the tank too!
70 x 6, 6, 6, 6

Neutral grip puldowns (3-4 x 6-10/3')
57 x 10, 10, 10,
67 x 8

Modified Arnold press (4 x 6-10/3')
22.5 x 8, 8, 8

Cable crossovers to failure (1-2 x 12 20/1-2')
11.25 x 20, 20 (failure)

Machine preacher curls (3-4 x 10-12/2')
46 x 15
48.5 x 12
51 x 10

EZ Skull crushers (3-4 x 10-12/2')
10 ps x 12, 12, 12

Left arm occlusion

Weighted abs (3 x 10-12/1.5')
31.5 x 12,
35 x 12,
38.5 x 12

Face pulls
3 x 12-20

Notes:
Another epic session in the books. Really happy with my benching right now. That paused attempt was stupidly silly and it's 10kg (22lbs) heavier then my previous best paused bench so i'm expecting some nice numbers at the meet.
I had on of my best mates weddings on and I had a great time. I packed some glucose lollies with me as I couldn't eat any of the food and I focused more on the company rather then the meals. I also had WAYYY too much diet coke lol.

Here's a pic from wedding. It was one of the nicest venues I have ever been to.

Gratz on new rep-low.

Strong bulge, no homo.

Lol thanks brah!

nice one mate looking on track! killing those deadies too!

I'm starting to think i'll actually be ready now haha. Deads are one of the lifts that have taken a big hit unfortunately Still the strongest i've been at this BW though.

ON point!!! Don't know how you're PRing so much this deep son! but GETTITTTT!!!!!!!

Fwiw they're mostly bodyweight PRs but hey ill take em! lol. Thanks for checking in Andy

Pr's, abs, i like where this is going

Keep it up man.

You and me both!

as everyone said...Prs and Abs...doing it right!!!

Just gotta dial in my lower back a bit more now!

[Jumpman3210]

Awsome progress so far Ryan!

[boxteross]

Looking sick bro.. Keep it up

[bigryan03]

Weight:
75.5kg (166.4lbs) <--- Tied prep low!

Macros:
275/43/220

Cardio:
None
8
Training:
3+ squats (raw, no wraps):
65 x 5,
82.5 x 5,
97.5 x 3,
115 x 1,
130 x 1,
147.5 (325lbs) x 7 <--- NICE!
127.5 (281lbs) x 6, 6, 6, 6

BB SLDL (3-4 x 6-10/3')
100 x 10,
110 x 7, 7,

Lying leg curls (2-3 x 10-12/2')
68 x 12, 12, 12

Occluded left leg extensions (1 x 30, 15, 15, 15)

Calf press (3-4 x 12-20/2')
40ps x 12, 12, 12, 12

Notes:
Very pleased with the squat numbers. Again, had more in but on the 8th rep I came down too fast and one side of the barbell hit the safeties and instead of trying to grind out a poorly set up rep I just dumped the weight. Very excited to blow my previous meets numbers out the water. At my last meet I got a 150kg (330lbs) squat and today I just got 147.5kg (325lbs) for a comfortable 7.

Weight is still coming down so we'll see what Brad has to say this week. He did mention he wanted me to do a diet break soon but i'm not sure how soon. Tbh I don't really want one right now but he's the boss.

EDIT: Forgot to mention that i'll be using next week (1's week) as a test week to find out where my numbers are at for the meet. I'm going to go for 150/160/170 (330/353/375 lbs) on squats, 175/185/195 (385/408/430 lbs) on deads and 70/80/90 (155/176/198 lbs) on bench.

Awsome progress so far Ryan!

Thanks John!

Looking sick bro.. Keep it up

Thanks for checking in dude! Appreciate it

[Ryanmckd]

Looks like everything is progressing great in here Ryan, keep up the good work. Also, any recommendations for quality knee sleeves that can be purchased in AUS? I want rehbands but $70 a sleeve + shipping isn't worth it imo.

[Bbeasley89]

yeah man awesome squatting! keen to see what your 1rm is gonna be like think you'll get close to 170 repping 3+ plates like that

[Rypt1]

Two words .... Awesome squatting!

[Reid456]

Let's get another pic update soon

[jpfaherty]

What were your numbers at the last meet? Those are some nice goals you're shoot for in the upcoming meet. when is it?

[Jumpman3210]

Great job on the squats bro! I'm confused, what is a diet break?

[Reid456]

Great job on the squats bro! I'm confused, what is a diet break?

I second this. A diet break? Knowing Brad, maybe he just wants you to mentally recover a little bit from dieting to be able to proceed onward to the finish.

[bigryan03]

Weight:
75.3kg (166lbs) <--- PREP LOW!

Macros:
275/43/220

Cardio:
275 MISS

Training:
3+ machine OHP:
30 x 5,
35 x 5,
42.5 x 3,
50 x 1,
57.5 x 1,
65 x 4

Seated db press (4 x 6/3')
27.5 x 6, 6, 6, 6

HS row (3-4 x 6-10/3')
45ps x 9,
47.5 x 8,
50 x 6
52.5 x 7

Bb bench press (4 x 6-10/3')
62.5 x 8, 8, 8, 8

Side laterals (2 x 15-20/1' to failure)
9 x 25, 25
12.5 x 15

Straight bar push downs (3 x 10-12/2')
30 x 12, 12, 12
25 x 12

Db curls (3 x 10-12/2')
12.5 x 12, 12, 12,

Occluded left arm

Hanging leg raises
3 x 12

Face pulls
3 x 15

Notes:
Very nice weight low! Bout damn time the scale started to move south. I have been a little surprised with the workout quality over the past week or 2. My pressing strength has increased and workout endurance has been the best it has been in months. I have started to supplement with arachidonic acid as it's something I was always intrigued by and considering my fats are so low and I am not really getting any from dietary sources I figured i'd give it a crack, so far so good!

I have also been informed that I will be running sheiko #32 leading into my meet and will be doing a mock-meet next week wednesday.

Looks like everything is progressing great in here Ryan, keep up the good work. Also, any recommendations for quality knee sleeves that can be purchased in AUS? I want rehbands but $70 a sleeve + shipping isn't worth it imo.

Dude I found the rehbands to be pretty pricey where ever I went so I just settled for some TK sleeves from titan australia (speak to minh) and they have been awesome.

yeah man awesome squatting! keen to see what your 1rm is gonna be like think you'll get close to 170 repping 3+ plates like that

Thanks dude! So so keen for this meet it's unreal!

Two words .... Awesome squatting!

Thank you, sir

Let's get another pic update soon

You got it!

Soon.jpeg

What were your numbers at the last meet? Those are some nice goals you're shoot for in the upcoming meet. when is it?

Last meet I got 150/70/180kg (330/154/397lbs) S/B/D so if all goes to plan I will have added just over 100lbs to my previous total
The meet is on the 23rd of Feb and there are actually quite a few 3DMJers doing it!

Great job on the squats bro! I'm confused, what is a diet break?

I second this. A diet break? Knowing Brad, maybe he just wants you to mentally recover a little bit from dieting to be able to proceed onward to the finish.

Thanks fellas. The way a diet break works is to give your body some time away from a deficit (usually 7-10 days) and also to give your mind a break. Regaining lost muscle can be one of the goals and can actually rack you up a fair bit of lean tissue from what i've seen.

[NaturalPursuit]

man everything is ON TRACK bro!!!! Heavy workouts...getting stronger...and loosing fat!!!! LOVE the diet break approach!

[Jumpman3210]

Okay Ryan, as long as you bring in that x-ray I'm okay with it

[Ryanmckd]

Dude I found the rehbands to be pretty pricey where ever I went so I just settled for some TK sleeves from titan australia (speak to minh) and they have been awesome.

Any reason you didn't go for the Titan knee sleeves over the Tk knee sleeves? for $25 more they look a lot better quality? Thanks for the info.

Also what size do you have? Trying to choose between M and L, only using for gym, MAYBE comp down the track.

[bigryan03]

Weight:
75.3kg (166lbs) <--- TIED PREP LOW!

Macros:
275/43/220

Cardio:
450 MISS

Training:
Mock meet!



Notes:
So yea REALLY happy with how the mock meet ended up. I managed to put up a 465kg (1,025lb) total which kinda surprised me since I only got a 395kg (870lb) total at my last meet so that's a 70kg (154lb) increase AND this time I am dieting whereas last time was offseason!!

I also managed to knock out a Vlog which I thought might be nice since I havn't done one in ages.

man everything is ON TRACK bro!!!! Heavy workouts...getting stronger...and loosing fat!!!! LOVE the diet break approach!

Thanks dude! After today I couldn't care if I woke up 10lbs heavier tomorrow haha!

Okay Ryan, as long as you bring in that x-ray I'm okay with it

You've got nothing to worry about my friend Wait till you see the next set of update pics I throw up

Any reason you didn't go for the Titan knee sleeves over the Tk knee sleeves? for $25 more they look a lot better quality? Thanks for the info.

Also what size do you have? Trying to choose between M and L, only using for gym, MAYBE comp down the track.

Ok I take back everything I said the other day about the TK sleeves. I found out yesterday that due to TK not paying their licencing fees the IPF has banned all TK sleeves in comp so steer clear imo.

I am currently looking at getting some Rehbands and I will be getting them in a size small as I get a bit more out of the lift that way. My TKs are a medium so I will be using them for training and the Rehbands for comp. If I were you I would go with mediums.

[jpfaherty]

Damn man, impressive squat. Those were some super long pauses on bench too, so don't sweat that 2nd attempt.

Youz a beast homie!

[Rypt1]

Some really impressive lifts in that mock meet. Them deads looked too easy. Almost an 18% improvement versus your last meet and deep into prep, very very impressive!