Ryans journey to the 2012 (possibly 2013) season with team 3dmj!

[jiveinhere]

Oh man if someone actually came up to me and physically pulled my headphones out I would probably go crazy. I'm a super calm person and I've never been in a fight or really any intense confrontation but something like that would just trigger my fight or flight instincts. Good for you for handling it well!

Pretty much this. I get fired up at the gym just watching gronks do stupid **** like those half squats old mate was doing, so this would defs tip me over the edge haha

[bigryan03]

5/3/1 accessory day:

Speed db bench press:
25kg x 8 x 3

Dips:
BW x 12, 12, 12

Pec deck:
3 x 12

Side laterals:
3 x 12

BB skull crushers:
30kg x 12, 12, 12

Occluded pushdowns:
2 rounds of 30, 15, 15, 15

Hammer curls:
3 x 12

Occluded preacher curls:
2 rounds of 30, 15, 15, 15

Notes:
Bought some tourniquets off ebay for 10 bucks last week and they arrived just in time! SOOO much easier to occlude your arms without looking like an idiot spending 15 minutes trying to get the wraps on lol.
For the first time in a LONG time I actually said to myself 'I actually look like I lift weights' today. Really getting excited to bring something awesome to stage next year. I actually got a compliment on my chest today! That has NEVER EVER happened in my life.

Oh man if someone actually came up to me and physically pulled my headphones out I would probably go crazy. I'm a super calm person and I've never been in a fight or really any intense confrontation but something like that would just trigger my fight or flight instincts. Good for you for handling it well!

Pretty much this. I get fired up at the gym just watching gronks do stupid **** like those half squats old mate was doing, so this would defs tip me over the edge haha

Im not going to lie, I was raging inside. I just reminded myself of a conversation I had with Eric not long ago where he said something to the effect of 'you're not going to help anyone if they already have their mind made up so there is no point in arguing with them. State your facts without emotional attachment and leave it be. Just be content knowing that what you're doing is beneficial and f da police!' Ok well not the last part lol but yea.

[bigryan03]

Some update pics. Cold, unpumped. 44 days till prep starts! Finishing the offseason STRONG!!

[jiveinhere]

mm is sick bro, but...

>poses in undies
>doesnt even show legs

[bigryan03]

mm is sick bro, but...

>poses in undies
>doesnt even show legs

Hahahaha I couldn't zoom the camera out enough I'll get some leg pics up for ya homie

[aussieryan]

You're gonna blow away what you looked like the last time you got on stage man. Can definitely tell you've packed on some quality muscle.

[Shazriki]

Oh man, dat MM. In for most epic shred. 44 days? FUuuu start now!

[jpfaherty]

Damn man, you really did it right. Motivating as fuark for my off season! You're gonna be a force!

[Rypt1]

Damn man, you really did it right. Motivating as fuark for my off season! You're gonna be a force!

^ This x 1000. Really awesome picks, man! Motivates me for my offseason. This prep gonna get real good real fast.

[Jumpman3210]

Yes! Getting y0lk3d bro 8)

[bigryan03]

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

Db bench (warmups excluded):
30 x 5
35 x 5
40 x 7 (5+ set. Another amazing PR for me with the 40's!!)
BBB sets:
22 x 10, 11, 11, 11, 11

Seated db press:
22's x 10, 10, 10, 10, 10

Neutral vertical row:
57 x 10
67 x 10, 10
57 x 10

Incline supinating curls:
10's x 10
12's x 9, 9, 9

Tricep pushdown machine:
39 x 12
41.5 x 12
44 x 12
49 x 12

Notes:
2am workouts FTMFW! Going into this workout I was a little worried that my PR I got 2 weeks ago with the 40's x 6 was a fluke. NOPE!! Got 7 this time and the reps were even cleaner!
I also think I found my go to triceps isolation exercise. Its a machine that looks like a preacher curl in reverse. These felt amazing and hit the spot just right.

You're gonna blow away what you looked like the last time you got on stage man. Can definitely tell you've packed on some quality muscle.

Thanks a lot dude! Awesome to hear things like that

Oh man, dat MM. In for most epic shred. 44 days? FUuuu start now!

Haha I was sooo tempted to start prep last month but then had a good long think about it and came to the conclusion that 36 weeks will be pushing the envelope as is. I just dont think adding another 6 weeks or so is wise, otherwise I would!

Damn man, you really did it right. Motivating as fuark for my off season! You're gonna be a force!

Thanks JP! Hearing that is seriously so awesome! You can be DAMN sure that I will be making the most of your last (and current) log when prep starts and finishes. I've seen a handful of people reverse as well as you, and I only hope I can do half as well and not get depressed post contest this time!

^ This x 1000. Really awesome picks, man! Motivates me for my offseason. This prep gonna get real good real fast.

Thanks my man! As said above, what goes around comes around. Your log, JPs' log and Moses' log are going to be on tap come contest time haha.

Yes! Getting y0lk3d bro 8)

My man! Thanks John Lets hope I hold onto the size when I get PEELED!!

[bigryan03]

What they say about maintaining muscle mass is easier than building it seems to be true thus far. This is what happens when I cut my leg volume in half.

[Reid456]

Yeah your legs are insane... and you are hitting the numbers in the gym to back that up. Great work!

Just curious, are they 25"-26"?

[Jumpman3210]

omfg your wheels... are you naturale?

[bigryan03]

Yeah your legs are insane... and you are hitting the numbers in the gym to back that up. Great work!

Just curious, are they 25"-26"?

Thanks Reid!! I really do attribute a lot of it to heavy ass weight lol.
Thats actually a really good guess. Unfortunately they're not quite there yet, but last I measured them they were right around 24.75".

omfg your wheels... are you naturale?

Does creatine count?

[Reid456]

Thanks Reid!! I really do attribute a lot of it to heavy ass weight lol.
Thats actually a really good guess. Unfortunately they're not quite there yet, but last I measured them they were right around 24.75".


Does creatine count?

That's getting up there though! I think mine got up to 24" at my peak weight and they didn't look nearly that big.

[jpfaherty]

DEM LEGS!

PS- I better get to Vlogging so you have some treadmill material! lol

[bigryan03]

That's getting up there though! I think mine got up to 24" at my peak weight and they didn't look nearly that big.

Dem illusions!! Haha I guess it has something to do with having fairly short femurs.

DEM LEGS!

PS- I better get to Vlogging so you have some treadmill material! lol

I will forever love you if you do them regularly!! I cannot emphasize enough how much I love vlogs during cardio. No vlog = no cardio LOL!

[Shazriki]

Oh dear, that quad sweep is redonkulous.

[jdudeck1]

Oh dear, that quad sweep is redonkulous.

This, you are looking awesome man!

[bigryan03]

Workout: 5/3/1 squat day (5+ week) -
(all weight in kgs)

AM workout --

Low bar Squat:
75 x 5
92.5 x 5
102.5 x 3
122.5 x 5
140 x 5
160 x 8 (5+ set and destroyed this mofo!! Safe to say another PR ) (For all the Americans, this is just over 350lbs)
100 x 10, 10, 10, 10, 10

Deficit stiff leg deads:
90 x 8, 9, 12


PM workout --

Lying leg curls:
3 x 12-15

Occluded leg extensions:
2 rounds of 30, 15, 15, 15 with 60 seconds after the first 30 reps and 30 secs in between for the rest.

Standing calf raises:
3 x 8-12

Seated calf raises:
3 x 12-15

Notes: Holy sh!t knuckles!! I was worried I wasnt going to get the 5 required reps with 160kg (352lbs), let alone 8!!
PR is still rolling along.

Took this post PM workout. Quads are completely washed out but you can see that im not overly concerned with my legs getting in condition when prep starts.

Oh dear, that quad sweep is redonkulous.

I love that description haha! Thanks Moses

This, you are looking awesome man!

Thanks a lot, Josh!

[NattyFLEX]

Fuaaaaaaark! Them legs are crazy Ryan

[Jumpman3210]

Nice squat PR! I admire

[jiveinhere]

160x8 is huge man! fuking solid. holy volume with 5x10's after the 531 sets though

[bigryan03]

Off day so nothing too special to report on other than some cool stuff at uni.
My uni runs a program called PASS (peer assisted study sessions) which is run by students who have excelled in a particular subject and basically these leaders run classes where they teach other students. Anywho, a few of the current leaders came to me today and asked if I would like to be put forward as a leader candidate for next year. This is possibly one of the most awesome things to have happened to me this year. We get paid to teach other students! Just being asked was an absolute honor, so I thought i'd just share this all with you
HARD WORK PAYS OFF!!

Nice squat PR! I admire

Thank you, sir!

160x8 is huge man! fuking solid. holy volume with 5x10's after the 531 sets though

Thanks dude! If you had to tell me 10 months ago that I would be able to do that for 1 I would have laughed at you. 8 was surreal!
Im slowly working my leg volume back up now that my upper body has adapted to the increase. The plan is to start prep with quite a high workout load. Reason behind doing that is mainly to allow myself some leeway if volume needs to be cut.

[Shazriki]

That's a huge squat PR, and I'm additionally impressed that you actually went to the gym again in the evening just to "rack up some volume" Strong work ethic is strong

Also gratz on that teaching position thing. More $$$ to help people is always a good thing

[Rypt1]

That's a huge squat PR, and I'm additionally impressed that you actually went to the gym again in the evening just to "rack up some volume" Strong work ethic is strong

Also gratz on that teaching position thing. More $$$ to help people is always a good thing

This ^. You are definitely working really hard up in here.

[bigryan03]

Fuaaaaaaark! Them legs are crazy Ryan

Sorry Nath, didnt even see this! Thanks for the compliment homie

That's a huge squat PR, and I'm additionally impressed that you actually went to the gym again in the evening just to "rack up some volume" Strong work ethic is strong

Also gratz on that teaching position thing. More $$$ to help people is always a good thing

Aint nothin to it! We do because we choose to do
I feel ya about the helping people thing. Its come full circle this year in that I had so many people help me at the start of this session and now I can return the favor to some people who need help.

This ^. You are definitely working really hard up in here.

Thanks for the kind words dude! Likewise to you! Looking amazing bro.

[shez.virani]

Those leg shots and those PRs have motivated me to kill my leg workouts! Got hamstrings today and then quads tomorrow. Keep doin' work man!

[bigryan03]

Workout: 5/3/1 seated db press (3+ week) -
(all weight in kgs and per db)

Seated db press:
WU 1 x 5 - 15
WU 1 x 5 - 20
WU 1 x 3 - 22.5
1 x 3 - 27.5
1 x 3 - 30
1 x 3 om (got 6 which is a 2 rep PR!!) - 35
5 x 10 - 22.5

Incline Db press
25's x 8, 9, 9, 10, 11

BB row:
50 x 12, 12, 12, 12

Db floor press
30's x 7, 7, 7, 7

Cambered bar curls:
3 x 12

Notes:
PR TRAIN IS ROLLING ON LIKE A CHAMP!! Super stoked with 6 with the 35's. In other news there is a slight change in plan regarding when prep starts. I figured that just for good measure I might as well start a week earlier. Although its not much more time, you never know if a week will be the difference between disgusting glutes and just striated glutes
33 days until prep starts!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Those leg shots and those PRs have motivated me to kill my leg workouts! Got hamstrings today and then quads tomorrow. Keep doin' work man!

Thanks dude!! Glad I could be of some assistance