Bodybuilding 101

[New Evolution]

That I'm a lot of upkeep?!??
JUST KIDDING!! Thanks EVO

No need to thank me gorgous. I am just speaking as I see it.

Great shoulder work RB and very impressive upright rows.

Great pond. You do know Bronze and his wife raise Kois don't you?

I couldn't recognize you with the new avi. lol I thought it was someone else at first.

[The Shoeless Wonder]

dats some nice pressing. me = jelly

[RyouBakua]

dats some nice pressing. me = jelly

thanks man. your squats and deads motivate me

[RyouBakua]

Friday
Legs/Cardio


Supplements:

PWO
Madness - 2 scoops

Intra
Atomic 7

Post
Syntha-6


Before: Elliptical, 13 Min, 200 Cal
After: Treadmill, 30 Min, 300 Cal

Total: 43 Min, 500 Cal




Squats:
135 x 10 (started doing ATG)
135 x 10
185 x 5
185 x 5
225 x 1 (slow and deep for form)
225 x 1
225 x 1
225 x 1

then my friend came over and asked about box squats so we did those

225 x 5 (box squats)
225 x 5
245 x 5
275 x 3

in the meantime, i helped 2 other friends with their squats

(one tall high school guy and one 50 year old, 145 lb guy)

both hit 315 for reps




Romanian Deadlifts: no belt, plates to ground
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3



Seated Calf Raises:
3 Plates x 10
4 Plates x 10
5 Plates x 10
6 Plates x 5




Recumbant Calf Raises:
Stack x 50
Stack x 50

[pastorpritch]

Great work RB!
Loving the amount of work you put in for those squats

[emergency]

nice training RB. I am sure those guys are thankful for the help in the gym

[DstryEvrytng]

Nice squatting RB, and of course the six plate calve raises.

[Raigs]

Damn RB 20 reps on the calves is a little painful looking. RDL are Beast

[RyouBakua]

Daily Calorie Intake
(Food Intake - Cardio Calories Burned = Daily Number)


Weight on 3/24: 216.8 (-2.8)

S: 4100?
S: 2750
M: 2036
T: 1824
W: 2111
T: 1858
F: 1351

Weight on 3/31: 217.4 (+0.6)


i had a huge jump down last week so im content on maintaining most of it

Great work RB!
Loving the amount of work you put in for those squats

thanks pritch platz.

nice training RB. I am sure those guys are thankful for the help in the gym

thanks and yeah, they were pretty stoked

Nice squatting RB, and of course the six plate calve raises.

thanks

Damn RB 20 reps on the calves is a little painful looking. RDL are Beast

50 reps was intense
had to make up for the small squats

[conradcrow]

i like your diet last saturday :P will today be a repeat?

[30MileMarie]

DAAAAMN RB, Last Saturday's cals look like my post comp binge number, LOL!!! I think it's great to go crazy once in a while like that. It throws my metabolism into OD Your cut's looking good!

[righter]

Good job on the cutting. lean and mean for summer, hip hip hooray!

Love the gymnist gif. that is pretty damn wicked!!

happy saturday!

[browguy808]

Nice leg day braddah! Simple and effective....Im having a hard time walking today from my leg workout yesterday! Keep up the great work my friend!

[TheMatzah]

Yoo yoo yoo

[darren.dugan]

How you liking that Atomic 7? I've been looking around for a good intra workout for when I start Sheiko.

[30MileMarie]

Good job on the cutting. lean and mean for summer, hip hip hooray!

Love the gymnist gif. that is pretty damn wicked!!

happy saturday!

Righter, I LOVE your AVI!! Cute suit!

[TheMatzah]

How you liking that Atomic 7? I've been looking around for a good intra workout for when I start Sheiko.

Sheikos love AminoX

[howimliving]

Very cool but way too nice for me, L take HIL's pit over golds any day.

nice session, BTW ryo. i'm headed for round 2 of this weeks squats in about an hour

[Zohairm]

strong workout RB

and lol at the two guys repping 315

[darren.dugan]

Sheikos love AminoX

Is that you offering me some Amino X for my Sheikos?

[RyouBakua]

i like your diet last saturday :P will today be a repeat?

maybe. im busy on sat so my diet is loose.
(i did that on purpose so its my refeed/carb up/cheat day)

DAAAAMN RB, Last Saturday's cals look like my post comp binge number, LOL!!! I think it's great to go crazy once in a while like that. It throws my metabolism into OD Your cut's looking good!

thanks and i hope thats whats happening!

Yoo yoo yoo

yozah

How you liking that Atomic 7? I've been looking around for a good intra workout for when I start Sheiko.

i like it. gluta-tren, powershock, atomic 7 is good stuff!

Righter, I LOVE your AVI!! Cute suit!

agreed. suit is teh cutest

nice session, BTW ryo. i'm headed for round 2 of this weeks squats in about an hour

already there bro

strong workout RB
and lol at the two guys repping 315

they did great. squat is probably my weakest exercise. (for my size)

[metalmullisha]

they did great. squat is probably my weakest exercise. (for my size)

I know that feel bro

[RyouBakua]

I know that feel bro

its good to be well-rounded


i could probably work on squats and improve arm strength endurance

[DstryEvrytng]

its good to be well-rounded


i could probably work on squats and improve arm strength endurance

Arm sessions are over rated, after a few months your arms get all bumpy and veiny. .

[RyouBakua]

Arm sessions are over rated, after a few months your arms get all bumpy and veiny. .

[30MileMarie]

Arm sessions are over rated, after a few months your arms get all bumpy and veiny. .

You may have needed a "sarcasm font" for this statement

[RyouBakua]

You may have needed a "sarcasm font" for this statement

hah, its all good

[RyouBakua]

Good job on the cutting. lean and mean for summer, hip hip hooray!
Love the gymnist gif. that is pretty damn wicked!!
happy saturday!

thanks jen. will have pics soon.

[RyouBakua]

Nice leg day braddah! Simple and effective....Im having a hard time walking today from my leg workout yesterday! Keep up the great work my friend!

mahalos brah

[RyouBakua]

Sunday
Chest


Supplements:

PWO
Madness - 2 scoops

Intra
Atomic 7

Post
Syntha-6


Before: Elliptical, 13 Min, 200 Cal
After: Treadmill, 20 Min, 300 Cal

Total: 33 Min, 400 Cal



Notes:
Log hit 4 months today. 34,600 hits is pretty good.





Bench Press:
45 x 25
95 x 25
95 x 25
135 x 10
185 x 2

225 x 10 (tried to do more but wouldve needed a spot)

275 x 1




DB Incline Press: (45 Degrees)
60 x 5
80 x 5
100 x 10




DB Incline Flye: (45 Degrees)
40 x 5
60 x 5
70 x 5
80 x 5 (tough!)




Bench Press:
135 x 15 (slow, paused reps)