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  1. #1
    Registered User bigryan03's Avatar
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    Not stopping till I have lines in my ass - Ryan's journey to teenage Mr Australia

    Going to keep this short and sweet. I'm 19, competed last year for the first time at age 17 and was pretty much hooked. I've learnt a lot since then, particularly in the balance department. I'll be running this prep with the assistance of 3DMJ, particularly Brad Loomis.

    Current Weight:
    179-181lbs

    Goal weight:
    150-155lbs (I believe 150 will be striated glute land)

    Training:
    Currently running 5/3/1 which i've modded to with a little more volume than 'normal' and an accessory day.

    Cardio:
    800Kcal worth per week with 5 x 30 second sprints contributing to that number.

    Macros:
    500c, 55f, 200p

    Plans:
    As the title says i'm not letting my foot off the pedal until I have lines in places that will make people scratch their heads just wondering how the hell I got lines their. Im currently 28 weeks out of my first show and 53 weeks out till my last (the natural Mr Australia).

    So thats about it from me. Time to get back on these boards!

    Little sneak peak from a few weeks ago. Dont think i'll have to worry too much about bringing my legs in on time.
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  2. #2
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    Awwwwwwwwwww YEAH!
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  3. #3
    Registered User domingochavez's Avatar
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    In!
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  4. #4
    Prep Coach NaturalPursuit's Avatar
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    Iinnn!!!!!
    advertising not permitted
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  5. #5
    Registered User rakan92's Avatar
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    In !!
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  6. #6
    Registered User Rypt1's Avatar
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    Definitely In! Legs looking mighty good!
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  7. #7
    Registered User bigryan03's Avatar
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    Weight: 82.2kg

    Macros 500c, 55f, 200p

    Workout: 5/3/1 (5+) DB bench day.
    (all weight in kgs and denotes each db) -

    Db bench:
    32 x 5
    36 x 5
    40 x 8 <--- 5+ set

    BBB:
    4 x 8 x 30's

    Seated db press:
    4 x 10 x 22.5's

    Pulldowns:
    57 x 9 x 4

    Db curls:
    12 x 11 x 3

    Pushdowns:
    30 x 11, 11
    35 x 9

    Notes:
    Pretty happy with the 6 on db presses. The workout was pretty damn solid as a whole. Weight isnt doing what I want it to lol, but i'm feeling a drop tomorrow. Fingers crossed!
    Originally Posted by jpfaherty View Post
    Awwwwwwwwwww YEAH!
    Originally Posted by domingochavez View Post
    In!
    Originally Posted by NaturalPursuit View Post
    Iinnn!!!!!
    Originally Posted by rakan92 View Post
    In !!
    Originally Posted by Rypt1 View Post
    Definitely In! Legs looking mighty good!
    YEAH BUDDY! Stoked to have every one of you here
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  8. #8
    Registered User bigryan03's Avatar
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    5/3/1 Squat day (5+ week)

    Weight: 80.5kg - WHOOOOOOSH! Down 1.7kg from yesterday lol.

    Workout:
    (all weight in kgs) -

    Squats:
    142.5 x 5
    155 x 5
    162.5 x 6

    BBB Squats:
    8 x 4 x 115

    Deficit Stiff leg deadlifts:
    85 x 10 x 4

    Occluded leg extensions:
    2 rounds of 30, 15, 15, 15

    Calf raises:
    5 x 15

    Macros:
    500c, 55f, 200p

    Notes:
    New low! A big low too! Hoping it continues throughout the week.
    Pretty solid workout. The PR's have slowed a little but not stopping in the slightest!
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  9. #9
    Registered User bigryan03's Avatar
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    5/3/1 machine OHP (3+ week).

    Weight: 82.5kg

    Workout:
    (all weight in kgs) -

    Machine OHP:
    46 x 3,
    53 x 3,
    60 x 7
    BBB work done at 65% 1RM for 4 sets of 8:
    41.5 x 8 x 4

    Incline smith press:
    60 x 10 x 4

    Db floor press:
    28's x 7 x 3

    Cambered bar curls:
    11.25ps x 11 x 3


    Macros:
    500c, 55f, 200p

    Notes:
    Pretty solid session. Happy that I switched to machine OHP as I experienced no pain in my shoulder whatsoever. Getting really strong really quick on the exercise but im sure thats due to me just learning the movement pattern.
    Bumped up all my accessory lifts as well and managed to hit all the reps I needed which was great.

    Weight wise i've asked Brad if we can go a little quicker with the rate of loss. I dont want to go ballistic but a small drop in macros should get me going a little quicker. Gotta make sure I live up to my expectations of striated glutes!
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  10. #10
    Gaining slow but sure Reid456's Avatar
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    Subbed for the journey
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    Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003

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  11. #11
    Approaching Infinity Shazriki's Avatar
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    New log? Well hellloooooo
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  12. #12
    Registered User bigryan03's Avatar
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    Some videos from the last week. I talk about weight/macros in the Vlog.









    Originally Posted by Shazriki View Post
    New log? Well hellloooooo
    Well hello there, sexy!
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  13. #13
    Approaching Infinity Shazriki's Avatar
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    Very cool deadlift vid that last one!
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  14. #14
    Registered User toxicrusader's Avatar
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    Just found this from your old log...in
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  15. #15
    ncottee sculpt07's Avatar
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    Great work mate! in on this

    What gym you at in syd?
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  16. #16
    Registered User bigryan03's Avatar
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    Wow have I neglected this log or what! So in hindsight it probably wasn't the best idea starting a log knowing that I would be super busy and not have much time to visit the boards, but meh, 2 days left of exams and ill have 4 months to do what I please!
    This log is back on track.

    So now it's time to update you fellas with where i'm at:

    Nutrition:
    The 500c bad boy finally dropped! Currently sitting at 375c, 55f, 200p on my low days and on my refeed day (1x per week) carbs get brought up to 525.

    Weight:
    Until the drop to 375c my weight had been steadily dropping but not really as much as I would have liked it to. Remember my plan to to be the absolute leanest and be ready early. So bringing carbs down saw the scale drop rather quickly.
    This morning I weighed in at 79.2kg (174.6lbs) which is down about 6kg from my offseason peak weight of 85.1kg.

    Cardio:
    Cardio is still at 1600 cal burn a week and i've taken out the HIIT session I was doing as it was really hampering my recovery from my other workouts.

    Training:
    Still rolling on with 5/3/1, however i've discussed a slight change in splits with Brad my current training has become quite stagnant and boring.
    I've put together a DUP/WUP template that i'll send over to Brad for approval and that might be a nice change in the coming week or two.

    Some current lifts:
    So strength dropped slightly on my large multijoint lifts which is to be expected. At first I got really frustrated but looking at the big picture I can see that losing 2.5-5kg or a rep on a particular lift isn't so bad considering im a decent chunk lighter.
    Today was 3+ deads and I managed to pull 200kg (441lbs) x 3 (had a grinder left in the tank).
    Last week I got 165kg (364lbs) x 6 on squats.
    As for OHP i've actually switched to a machine press for that lift. After some deliberation with Alberto we decided to play it safe and keep my shoulder healthy as well as work on the problem. Since starting the mobility/strengthening work he has set for me my shoulder honestly feels 100%.
    Benching, well my bench has always sucked but I did manage to move some decent db's the last couple of weeks. I will be switching to BB bench as I have my eye on another powerlifting meet early next year!

    Originally Posted by Shazriki View Post
    Very cool deadlift vid that last one!
    Thank you my man!

    Originally Posted by toxicrusader View Post
    Just found this from your old log...in
    Thanks for stopping by dude. Great to have you here and thanks for getting my off my ass and back on the boards haha.

    Originally Posted by sculpt07 View Post
    Great work mate! in on this

    What gym you at in syd?
    Yea boi! Awesome to have you brah. Well I actually work at fitness first (reception), but mostly train at the various anytime fitness chains. What about yourself?
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  17. #17
    Registered User Ryanmckd's Avatar
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    In Ryan! Also mind sharing the mobility/strengthening work Berto has you doing? I've got a decent one but it can always be better!
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  18. #18
    Registered User bigryan03's Avatar
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    Originally Posted by Ryanmckd View Post
    In Ryan! Also mind sharing the mobility/strengthening work Berto has you doing? I've got a decent one but it can always be better!
    From one Ryan to another, WELCOME!
    Well what you do fr your shoulder is really going to depend on what's wrong with it. See Berto and I have a similar injury (impingements) and a lot of it has to do with scapula mobility and having control over the capsule and how it moves.

    What he has me doing is a lot of serratus anterior work and just generally feeling more comfortable with exercises that don't aggravate my shoulder.
    This is the nuts and bolts of it, as well as some deep tissue work (by myself with a roller, spiky ball and lacrosse ball. As well as an adjustment every so often from a mate of mine who is a chiro).
    Watch this and youtube mobilityWOD and they have a bunch of shoulder drills which work great and can get the joint moving in a greater ROM.
    http://www.youtube.com/watch?v=OKdL4Y4H3oo
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  19. #19
    Registered User bigryan03's Avatar
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    Prep low! 78.6kg (173.3lbs). <-- Haven't been this light in over 6 months. Feelsgoodman.

    No training today as I just got done writing a physiology exam and I have organic chem tomorrow, so it's study from now till chem and then TRAIN! Last exam tomorrow for a long time and I can't wait to start focusing on a few other projects i've got going on.

    Sent my report in to Brad this morning so we'll see if there are any changes. HIGHLY doubt macros will drop, but we shall see.

    I also finished putting the final touches on my new training split and sent that over to Brad for approval so i'm excited to see what the final product looks like. Basically its a form of DUP/WUP with some planned progression from 5/3/1 (albeit modified slightly) and some other things which I respond well to.
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  20. #20
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    Prep low! 78.6kg (173.3lbs). <-- Haven't been this light in over 6 months. Feelsgoodman.

    No training today as I just got done writing a physiology exam and I have organic chem tomorrow, so it's study from now till chem and then TRAIN! Last exam tomorrow for a long time and I can't wait to start focusing on a few other projects i've got going on.

    Sent my report in to Brad this morning so we'll see if there are any changes. HIGHLY doubt macros will drop, but we shall see.

    I also finished putting the final touches on my new training split and sent that over to Brad for approval so i'm excited to see what the final product looks like. Basically its a form of DUP/WUP with some planned progression from 5/3/1 (albeit modified slightly) and some other things which I respond well to.
    Thank fkn god your back. I need another motivating log to keep me going and yours certainly fits the bill!

    PS- Send me your program you wrote out, I'm curious jpfaherty@gmail.com
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  21. #21
    Registered User bigryan03's Avatar
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    Originally Posted by jpfaherty View Post
    Thank fkn god your back. I need another motivating log to keep me going and yours certainly fits the bill!

    PS- Send me your program you wrote out, I'm curious jpfaherty@gmail.com
    Tehe looks like I better get my video camera out again and start throwing up some vids for ya

    You want to wait for Brad to look it over first or you want my draft/copy?
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  22. #22
    Registered User toxicrusader's Avatar
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    MobilityWOD is basically the elixir of life
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  23. #23
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by bigryan03 View Post
    Tehe looks like I better get my video camera out again and start throwing up some vids for ya

    You want to wait for Brad to look it over first or you want my draft/copy?
    I'm good with your copy! Just like to pick the brain of fellow bodybuilders I respect and see where your heads at Let me know in the email why you set it up how you did! Who knows, maybe I'll run it some day!
    ★★★ RSP Nutrition Lead Representative ★★★

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  24. #24
    Registered User bigryan03's Avatar
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    Word from the coach, NO CHANGES! Yay, I keep my food for another week hehe.

    Originally Posted by toxicrusader View Post
    MobilityWOD is basically the elixir of life
    Heck yes it is! I love that channel.

    Originally Posted by jpfaherty View Post
    I'm good with your copy! Just like to pick the brain of fellow bodybuilders I respect and see where your heads at Let me know in the email why you set it up how you did! Who knows, maybe I'll run it some day!
    Email sent! Keen to hear your feedback on it.
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  25. #25
    Approaching Infinity Shazriki's Avatar
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    Hah, hunger stays at bay for at least another week!
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    Registered User Rypt1's Avatar
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    Congrats on the new prep low, keep 'er going!
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    Registered User bigryan03's Avatar
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    EXAMS ARE ALL DONE!

    So I wrote my last exam today and now I have a pretty decent chunk of time off. I just got back from the library and rented out a whole bunch of exercise physiology/nutrition/biochemistry text books for some study i've been wanting to do for a while now.

    Had my accessory day yesterday even though I was going to do it today, and now im on to bench tomorrow. I got some 23 week out nudes, but due to no downloads left I can't upload them

    Originally Posted by Shazriki View Post
    Hah, hunger stays at bay for at least another week!
    Ha! Yea something like that. Although tbh when i'm dieting hunger doesnt really bother me that much.
    Last prep when I got down to eating 900cal a day I honestly wasn't as concerned with hunger as I was with cardio.

    For me cardio is the killer.

    Originally Posted by Rypt1 View Post
    Congrats on the new prep low, keep 'er going!
    Thank you sir! I most certainly will!
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  28. #28
    Registered User bigryan03's Avatar
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    ARGHH@@!@!@!@!@@@!@!@!@!

    Types massive update explaining new training, accidentally hits backspace and I lose the page I was on containing it. Im pissed. Ill do a video I think instead.
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  29. #29
    Fatty at heart! foodpr0n's Avatar
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    You better.
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  30. #30
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    chequin in!
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    "Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
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