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

[Jumpman3210]

Awsome, watched both vids! I'm looking forward to more progress pics bro!

[bigryan03]

Weight:
74.7kg (164.7lb) <--- BIG PREP LOW!!!!!!!!!

Macros:
275/43/220

Cardio:
250 MISS

Training:
Upper hypertrophy:
All 4 sets x 10-15 reps

Incline db press:

1 arm braced db rows:

Seated db press:

lat pulldown:

Triceps Pressdowns:

Dumbbell Curls:


Notes:
Pretty light workout. Reason I did an upper hyper workout was mainly to get some blood flowing and take some stress off my joints from yesterdays mock meet. I'll be starting sheiko #32 on Sunday and I will be starting it from week 2 which will run perfectly into the meet.

Very very happy with the prep low. Waist is tightening up and now I just gotta dial in the lower back/glute area.

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.

Bump from last page.

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

Youz a beast homie!

Thanks JP! Huge PR for me with that one
I agree that the pause was long but they really do hold you down there that long. My last meet they held me for a solid 3 count.

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!

Thank you dude! I agree, I might even have more in me for them deads!

Awsome, watched both vids! I'm looking forward to more progress pics bro!

Appreciate you taking the time to get through em cuz. Hope I didn't bore you with the Vlog

Ok in regards to progress pics I have decided to hold off for a little while and will post a full set of pics (all mandatories and quater turns at 10 weeks out), although there may be a shot or two before then
Btw have you noticed that you're on the top of the page for like the last 3-4 pages of this thread LOL!

[Bbeasley89]

nice work with the new low mate killing it!

[Shazriki]

I saw the mock meet vid and what I can I say, well done Ryan. Serious dude, those pauses on the bench were something else brah, I'm not sure you even needed to pause for that long haha. Maintaining your strength excellently thus far dude, keep it up!

[Jumpman3210]

Appreciate you taking the time to get through em cuz. Hope I didn't bore you with the Vlog

Ok in regards to progress pics I have decided to hold off for a little while and will post a full set of pics (all mandatories and quater turns at 10 weeks out), although there may be a shot or two before then
Btw have you noticed that you're on the top of the page for like the last 3-4 pages of this thread LOL!

My angus is peppered...

[bigryan03]

Weight:
75.9kg (167.3lbs)

Macros:
275/43/220

Cardio:
None

Training:
Sheiko #32 W2D1:
(all weight in kgs)

Squat:
90 x 3,
108 x 3, 3,
126 x 3, 3,
144 x 2, 2, 2, 2

2 second paused bench press:
43 x 3,
51 x 3,
60 x 3, 3,
68 x 3, 3, 3, 3, 3

Squat:
99 x 3,
117 x 3, 3,
135 x 3, 3, 3, 3

Notes:
Wow I almost forgot how challenging sheiko can be. I was quite pressed for time so I probably could have taken a little longer between sets. Really getting my groove with squatting without a mirror so that's good. Refeed day tomorrow which i'm looking forward to!

nice work with the new low mate killing it!

Thanks Ben!

I saw the mock meet vid and what I can I say, well done Ryan. Serious dude, those pauses on the bench were something else brah, I'm not sure you even needed to pause for that long haha. Maintaining your strength excellently thus far dude, keep it up!

I agree they were long but I have been held down there longer then that at meets so I wasn't upset that he made them so long because I do need to practice that pause especially. And thanks dude, it's sometimes hard to see that strength hasn't dropped THAT MUCH until you step back and look at your strength in a bigger picture.

My angus is peppered...

[jpfaherty]

Not commenting again until more nudez are posted

[Jumpman3210]

Weight:
75.9kg (167.3lbs)

Macros:
275/43/220

Cardio:
None

Training:
Sheiko #32 W2D1:
(all weight in kgs)

Squat:
90 x 3,
108 x 3, 3,
126 x 3, 3,
144 x 2, 2, 2, 2

2 second paused bench press:
43 x 3,
51 x 3,
60 x 3, 3,
68 x 3, 3, 3, 3, 3

Squat:
99 x 3,
117 x 3, 3,
135 x 3, 3, 3, 3

Notes:
Wow I almost forgot how challenging sheiko can be. I was quite pressed for time so I probably could have taken a little longer between sets. Really getting my groove with squatting without a mirror so that's good. Refeed day tomorrow which i'm looking forward to!




Thanks Ben!



I agree they were long but I have been held down there longer then that at meets so I wasn't upset that he made them so long because I do need to practice that pause especially. And thanks dude, it's sometimes hard to see that strength hasn't dropped THAT MUCH until you step back and look at your strength in a bigger picture.

Nice one! enjoy your refeed

[Bbeasley89]

Where's the updates bro??

[lukamura]

Bro, you alive? We are worried about you.

[andyboi]

Don't be worried about this guy

[bigryan03]

Alright guys I do apologize for the lack of updates and although it looks like i've dropped off from the boards that's not the case. I've been crazy busy with work, my business, studying and a whole bunch of other things that have hit me. I am also trying to focus a little less on bodybuilding but that's still not an excuse to stop posting updates.

So my weight it sitting on 164lbs and is moving quite nicely. This past week Brad and I introduced some HIIT cardio in place of my MISS and it will be done in a similar fashion to Lyle's SFS protocol for those familiar with it. I have contemplated trying the protocol to the T and I think I may give it a go in a couple of weeks. For those unaware it's basically fasted cardio with yohimbine HCL (not sure if I will be using this yet for a few reasons), tyrosine and caffeine beforehand. It sounds crazy wanting to do fasted cardio but I strongly recommend you read the science behind it because it does seem to make sense on paper.

Macros are still at 43/275/220 with a high day at 43/400/220 every 5th day. I am wanting to run a protocol where I do a refeed on the 4th day with lower low days and lower fat on my high days, like this...

Sun: 250/43/220
Mon: 250/43/220
Tue: 250/43/220
Wed: 400/33/220
Thur: 250/43/220
Fri: 250/43/220
Sat: 250/43/220
Sun: 400/33/220

Brad seemed to like it quite a bit but didn't want to introduce HIIT + this protocol in the same week, so we'll likely implement this next week.

As for the meet coming up I am still running sheiko #32 with some accessory work to cater for the fact that I am still a bodybuilder. Really looking forward to the meet and also looking forward to after the meet where I can get back to moving some heavy weight again. Sheiko 32 is a bit boring in that it's kinda like a month long deload

That's about it from me. I'll be doing a Vlog in the coming days to basically say the above. Oh and i've registered for the comps and due to my entry getting received first I will be coming out on stage in the middle so that's a plus. Currently sitting about 10/12/14/16 weeks out ATM.

Not commenting again until more nudez are posted

Nudes will be posted shortly. The suspense makes it that much better

Nice one! enjoy your refeed

Oh I did!

Where's the updates bro??

Bro, you alive? We are worried about you.

Don't be worried about this guy

LOL thanks for caring bros! I'm still alive and destroying this prep!!

[Jumpman3210]

Oh taking tips from your best friend Lyle again? lmao xD

Welcome back man!

[Bbeasley89]

welcome back mate! sounds like the weight is coming down nicely good stuff!

[Shazriki]

Awesome to hear from you dude. FWIW I did the fasted cardio protocol during the last stages of my prep and while I'm sure it did something, the effect was very subtle.

But I'm not putting that there to discourage you, but just so you that you don't get disappointed when you don't wake up shredded like Berto after your first cardio session

Also, with the Y-HCL if you decided to start taking it, less is more when you're discovering what dose you can handle. It's a bit different from other stims so I would start with half of the recommended dose for your bodyweight and work up from there.

[bigryan03]

Weight:
74.5kg (164.2lbs)

Macros:
275/43/220

Cardio:
8mins LISS, 5 x 15sec sprints, 40mins MISS, 3 x 30sec intervals, 10mins LISS -- (700Kcal total burn)

Training:
off

Notes:
Did Lyles SFS protocol 2.0 today on a semi-empty stomach (~3 hours after breakfast) and got through it really well. Still contemplating whether or not ill throw in some yohimbine, mainly because it's a pain in the backside to get in Aus, as well as the side effects such as anxiety.

Here's a Vlog I did yesterday with some training clip...

Oh taking tips from your best friend Lyle again? lmao xD

Welcome back man!

HAHAHAHAHA! Man, Lyle is one socially incorrect idiot but I love his brain when it comes to this stuff.

welcome back mate! sounds like the weight is coming down nicely good stuff!

Thanks Ben! Yep now it just needs to keep dropping.

Awesome to hear from you dude. FWIW I did the fasted cardio protocol during the last stages of my prep and while I'm sure it did something, the effect was very subtle.

But I'm not putting that there to discourage you, but just so you that you don't get disappointed when you don't wake up shredded like Berto after your first cardio session

Also, with the Y-HCL if you decided to start taking it, less is more when you're discovering what dose you can handle. It's a bit different from other stims so I would start with half of the recommended dose for your bodyweight and work up from there.

Thanks for the advice man! Always good to hear others feedback with these kinds of things. Yea I was talking to Eric a bit about it and he said something very similar. The changes will be very subtle so don't expect anything major, which I pretty much knew anyway. Thanks for the tips the yohimbine too. Im undecided right now whether or not I want to go with some Y, but if I do I will be sure to start small and work my way up.

[Jumpman3210]

Awsome as usual Ryan! Pics on ******** only proved further that your conditioning is coming in at a good rate. Keep grindin my dude!

[bigryan03]

Weight:
74.2kg (163.6lbs)

Macros:
43/275/220

Cardio:
8mins LISS, 5 x 15sec sprints, 40mins MISS, 3 x 30sec intervals, 10mins LISS -- (700Kcal total burn)

Training:
off

Notes:
Weight is coming down very nicely. This is the 4th week now where we haven't had to change macros which is nice. Both Brad and myself were very surprised how well I responded to the new form of cardio. For those that missed it, basically we have kept the total calorie burn constant during the week (1600Kcal total) but have subbed out some MISS in favor of HIIT (albeit done in Lyle's format). Now i'm not saying that I attribute all the positive changes to Lyles protocol since it could very well just be the addition of HIIT, but I definitely think there is something to it.

Awsome as usual Ryan! Pics on ******** only proved further that your conditioning is coming in at a good rate. Keep grindin my dude!

Thank you, sir I think it's almost time for a full set of mandatories and quarter turns

[bigryan03]

Weight:
74.6kg (164.9lbs)

Macros:
43/275/220

Cardio:
40min LISS

Training:
Off

Notes:
First day trying yohimbine HCL. Feel fine so far and no side effects so we shall see how this goes. I'll also be doing some more Vlogs and when the meet is over and i'm back to normal training I will also get some more workout footage in. In the mean time here's the 9 week out Vlog

[bigryan03]

A few shots from last week. Really need to work on keep my legs 'on' and straight in my side shots.

[Jumpman3210]

Will watch vlog when I get home. That waist is shrinking and framing that v-taper! Obliques and serratus seem to be coming in as well. You are doing well Ryan!

[boxteross]

How are you finding recovery from the hiit, is it taking away from training at all? Keep charging mate looking great

[Shazriki]

Looking seriously awesome dude! Good to see you didn't have any nightmare experiences with the Y-HCL!

How are you feeling with your leanness? Does Brad think you'll be in a position to eat into the show?

[bigryan03]

Weight:
73.1kg (161.2lbs) <--- Lol wut? Down like 4lbs in 2 days.

Macros:
43/400/220

Cardio:
off

Training:
off

Notes:
Ok so wow, I got in total about 2 hours of broken sleep the night before. Not sure if I can attribute that to the yohimbine but damn that was a rough night. Not sure where the weight low came from but i'll take it!

Will watch vlog when I get home. That waist is shrinking and framing that v-taper! Obliques and serratus seem to be coming in as well. You are doing well Ryan!

Thanks John! I'm quite surprised how well my midsection (minus my lower back) is coming in!

How are you finding recovery from the hiit, is it taking away from training at all? Keep charging mate looking great

TBH dude I can't really give an honest opinion on that simply because I have been running sheiko 32 which is basically a month long deload lol. The true test will come when I get back on 5/3/1.

Looking seriously awesome dude! Good to see you didn't have any nightmare experiences with the Y-HCL!

How are you feeling with your leanness? Does Brad think you'll be in a position to eat into the show?

Don't speak so soon! Maybe I shouldn't have jumped into the full dose right off the bat :P

I think i'm in a fairly decent spot right now. Could always be leaner but this is really my first time dieting for a show where i've done it correctly so i'm still kinda testing the waters. I think we have decided to do a small back load leading into the first show and then possibly start eating into the latter shows. But if my conditioning isn't where I want it then I will just continue on in a deficit.

[Jumpman3210]

Weight:
73.1kg (161.2lbs) <--- Lol wut? Down like 4lbs in 2 days.

Macros:
43/400/220

Cardio:
off

Training:
off

Notes:
Ok so wow, I got in total about 2 hours of broken sleep the night before. Not sure if I can attribute that to the yohimbine but damn that was a rough night. Not sure where the weight low came from but i'll take it!

Glad to hear about your new low! Keep us updated bro

[jpfaherty]

Will watch vlog later.

PS YHCL? Good bye sweet sweet sleep. srs.

[bigryan03]

Weight:
73.2kg (161.4lbs) <--- MAN! Weight is plumetting!

Macros:
43/275/220

Cardio:
550 MISS done fasted w/12.5 mg Y-HCL

Training:
Off until meet

Notes:
So yesterday I practiced my openers for my meet on Saturday. Really keen to see where I fall in the under 74kg (163lb) class. I'm shooting for a MINIMUM total of 1010lbs.

Tried dosing yohimbine again 2 days ago at 7.5mg (half dose) and I seemed to have a much better nights sleep (albeit a little bit broken at times), so today I jumped up to 12.5mg for some fasted cardio this morning at 1am so we shall see how I sleep tonight. Definitely need to stop thinking that it will keep me up, because if I already have it set in my head that it will, then it probably will lol.

Glad to hear about your new low! Keep us updated bro

Thank you senior Jumpman I will update tomorrow with how I slept tonight. FINGERS CROSSED!!

Will watch vlog later.

PS YHCL? Good bye sweet sweet sleep. srs.

Thanks for watching brah

LOL yea it hit me hard, that's for sure. I don't know why it got me so bad because i've used some pretty intense sh!t before in terms of stims and seemed to sleep fine. Hoping it was just a once off because it is looking to be VERY fruitful.

[Bbeasley89]

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.

[jpfaherty]

Weight:

LOL yea it hit me hard, that's for sure. I don't know why it got me so bad because i've used some pretty intense sh!t before in terms of stims and seemed to sleep fine. Hoping it was just a once off because it is looking to be VERY fruitful.

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?!

[Rypt1]

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.