Bodybuilding 101 Redefined

[RyouBakua]

Friday
Mix


Supplements:

PWO
C4

Intra
Atomic 7

Post
Proton 7


Notes:
busy day/weekend ahead. didnt want to stress myself out



Mix: mostly 10-30 reps

Hindu Squats
Hindu Pushups
Pull Ups
Rotating Side Plank
DBar Lat Pulldown
Standing OHP (135)
Seated DB Shrugs
Seated Curls
Decline Bench Press
Rope Pressdowns
Pec Dec
Hammer Strength Shrugs
Hanging Leg Raises







then i hit the gun range for a few hours

[lonniej]

Looking good RB..I'm in..

[llahhsoj]

I forgot to say, your Intro video looked good. Did you edit it your self?

[RyouBakua]

How to stack DBs for DB Row

Looking good RB..I'm in..

thanks lonnie

I forgot to say, your Intro video looked good. Did you edit it your self?

yeah. i dont have the best program but i do what i can

[fittofattofit]

That looked like a great whole body workout Ryou.
Did you do a few 'circuits' and how long did you take between sets?
It looks like that would have been a good cardio session as well ... heart racing at the end?

And I reckon those stacked DB rows are pretty hardcore

[MissKB]

I love how free you are with your workout plan haha.

[Raigs]

Great video on how to stack DBs Thanks!

[RyouBakua]

That looked like a great whole body workout Ryou.
Did you do a few 'circuits' and how long did you take between sets?
It looks like that would have been a good cardio session as well ... heart racing at the end?
And I reckon those stacked DB rows are pretty hardcore

i just did everything in a row. banged out 1-3 sets and moved to the next exercise.
i gave a little rest so my HR wasnt too high

I love how free you are with your workout plan haha.

its a Mix day!

Great video on how to stack DBs Thanks!

thanks raigs

[pharty]

I like this new RB!

Why seated shrugs?

[storm1507]

Gun range????

Stacked DB's...cool. I may have to set a goal to need to stack the DB's at the new gym.

[MissKB]

I love RB and gunz ...RB + Gunz =

[RyouBakua]

awww, thats sweet

I like this new RB!
Why seated shrugs?

something different. less momentum used

Gun range????
Stacked DB's...cool. I may have to set a goal to need to stack the DB's at the new gym.

yessir. and im pretty sure your PR will be the one to beat over there

[browguy808]

Kool video on the db stacking brah....I need to try that since my gyms db's only go up to 150.

[gallagnm]

nice video and looks like a great lifting day.

oh and dayum to that girl

[llahhsoj]

Kool video on the db stacking brah....I need to try that since my gyms db's only go up to 150.

I'll have to check that video then. My gym's only go up to 100.

[RyouBakua]

Kool video on the db stacking brah....I need to try that since my gyms db's only go up to 150.

lol... insanity

nice video and looks like a great lifting day.
oh and dayum to that girl

thanks G

I'll have to check that video then. My gym's only go up to 100.

i think youll find it useful josh

[KenshinH]

so... thoughts on vid/lifts?

[/youtube]_AN1Sof_M_c[/youtube]

could tweak a few things but not too bad
(and the boxes were showing progression)

Someone asked what weights were used:

Deadlift: 135, 225, 315, 405

DB Incline Press: 100lb DBs

Dips: BW, +45, +90

Pendlay Row: 135, 225, 275, 315

12" Box Squat: 135, 225

18" Box Squat: 315

24" Box Squat: 405, 495

Barbell Calf Raises: 495

TRX: Atomic Pushups, Rows, Lunge, Single Arm Row

Video looks good bro. You may want to put captions on the exercises with name and weight. Makes it easier for a gym novice (your target) to identify with and be impressed.

[RyouBakua]

Video looks good bro. You may want to put captions on the exercises with name and weight. Makes it easier for a gym novice (your target) to identify with and be impressed.

thanks man. i had thought of that. no overkill?

[KenshinH]

thanks man. i had thought of that. no overkill?

I think it can be done nicely and in a way that doesn't distract from the lifts.

For example, on the deads, you can have a caption bar at the bottom (flush left but a little away from the margin) that starts with:

135 lbs
Deadlift

Then on 2 plates it would read:

225 lbs

Take out the "Deadlift" to avoid clutter since it's obvious that it's the same exercise. Same for 315 and 405. That clearly shows the weight progression and is quite impressive to the gym goer.

Your message is that you're a very strong and fit personal trainer. Anyone can infer that from the video, but the numbers on the exercises really drive that point home.

[jjeane]

Cool vid RB!! Not that my rows will ever get to where I need to stack DB.
I have to tell you your log moves faster than an East Tx yard sale on meth!!!

[RyouBakua]

I think it can be done nicely and in a way that doesn't distract from the lifts.

For example, on the deads, you can have a caption bar at the bottom (flush left but a little away from the margin) that starts with:

135 lbs
Deadlift

Then on 2 plates it would read:

225 lbs

Take out the "Deadlift" to avoid clutter since it's obvious that it's the same exercise. Same for 315 and 405. That clearly shows the weight progression and is quite impressive to the gym goer.

Your message is that you're a very strong and fit personal trainer. Anyone can infer that from the video, but the numbers on the exercises really drive that point home.

thanks man. good post. ill see what i can do

[RyouBakua]

Cool vid RB!! Not that my rows will ever get to where I need to stack DB.
I have to tell you your log moves faster than an East Tx yard sale on meth!!!

thanks JJ!

[da2ricky]

Cool vid RB!! Not that my rows will ever get to where I need to stack DB.
I have to tell you your log moves faster than an East Tx yard sale on meth!!!

LOL

Cool stuff with the db stack, I think it'll be a while before I need to implement this.

[RyouBakua]

Cool stuff with the db stack, I think it'll be a while before I need to implement this.

naw man, you got dis!

[RyouBakua]

Sunday
Mix


Supplements:

PWO
Madness

Intra
Atomic 7



Notes:
yesterday was kinda busy. helped watch a special needs group on a bowling outing.

fairly rainy today so i decided to stay at home and workout. (i really need a better home setup)




Mix: 5 set of 20 reps
(it was supposed to be a circuit until my cat sat on me while doing crunches)

Push Ups

Crunches

Lunges

Squats

Bicycles





followed by stretches and foam rolling with the Rumble Roller

[emergency]

nice work on the cat crunches

[RyouBakua]

nice work on the cat crunches

thanks

my fault really. guess i was just resting too long...

[emergency]

thanks

my fault really. guess i was just resting too long...

probably just wanted to do some crunches with yeah

[RyouBakua]

probably just wanted to do some crunches with yeah

hah, yeah

[RichL1982]

Nice journal. Subbed