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

[Shazriki]

Crushing it my dude, looks like you set your bench max the same as mine, you running off 100kg too?

Gotta concur with JP above as well, that picture is irrefutable proof of a productive offseason.

[bigryan03]

Weight:
77.1kg (170lbs)

Macros:
355/43/220

Cardio:
400 MISS

Training:
1+ squats:
(all weight in kgs)
75 x 5,
95 x 5,
112.5 x 3,
142.5 x 1,
160 x 1,
180 (397lbs) x 1 <--- Finally got this!!!!
160 (353lbs) x 5 singles

SLDL - (3 x 6-8/3')
45 x 8
50 x 8, 8

Leg extensions - (3 x 10-12/2')
70 x 12, 12,
75 x 10

Calf press - 3 x (10-15/1.5')
55ps x 12, 12, 12

Notes:
Was meant to have a rest day today and after I spoke to Moses I was going to just sleep and watch movies, but alas, I watched Steve Klevas test day so I decided to train lol.

GREAT session. This is the first 1+ week in about 3 cycles that i've actually gotten my required reps so i'm stoked! Managed to bump weight up on the accessory work too.

Crushing it my dude, looks like you set your bench max the same as mine, you running off 100kg too?

Gotta concur with JP above as well, that picture is irrefutable proof of a productive offseason.

Thank you dude! Nope i'm only working with 87.5kg as my training max

[jpfaherty]

Nice squat man.

How's energy? Brain fog? Libido?

[bigryan03]

Nice squat man.

How's energy? Brain fog? Libido?

Thanks homes. Pretty happy with how it came up too.

Tbh man I can count on one hand the amount of times I haven't felt so great in the past 13 weeks of dieting. Im still waiting for it to get hard.

Libido is something that I hope pisses off real soon LOL.

[Reid456]

Libido is something that I hope pisses off real soon LOL.

It's something I didn't miss until I got it back, haha.

[bigryan03]

It's something I didn't miss until I got it back, haha.

Yea that's what most people say. Tbh I really hope it goes soon. The whole girlfriend business is something I don't want nor do I want to think about. Im sure it will slowly dissipate as I get lower on food/weight.

[Reid456]

Yea that's what most people say. Tbh I really hope it goes soon. The whole girlfriend business is something I don't want nor do I want to think about. Im sure it will slowly dissipate as I get lower on food/weight.

I feel somewhat strange because all my friends either have girlfriends or just talk about potential chicks all the time. If one comes my way, sure I'll go for it, but I just don't care that much to go out and pursue.

[bigryan03]

I feel somewhat strange because all my friends either have girlfriends or just talk about potential chicks all the time. If one comes my way, sure I'll go for it, but I just don't care that much to go out and pursue.

Meh, grass is always greener aye. The guys in a relationship envy those who aren't and the ones who are single are envious on those in relationships.
I'm with you there on that last point. Gets annoying when they find girls so attractive and want to approach them but never do. Just go and do the damn thing lol. No regrets, all they can do it turn you down..big deal.

[bigryan03]

Weight:
76.5kg (168.7lbs) <--- PREP LOW!

Macros:
500/43/220 <--- Refeed day

Cardio:
None

Training:
1+ OHP day
(all weight in kgs)

30 x 5,
37.5 x 5,
45 x 3,
55 x 1,
62.5 x 1,
70 x 1+ Got a grindy 3 and a PR!
62.5 x 3, 3, 3, 3

Modded arnold press - (3 x 6-8/3'):
20 x 8, 8
22.5 x 8

Side laterals - (3 x 10-12/2'):
10 x 12, 12, 12

Occluded preacher curls:
15 x 30, 15, 15, 30

Occluded pushdowns:
10 x 30, 15, 15, 30

Face pulls:
3 x 15

Notes:
Hella happy with the weight low. Looking much much leaner over the past couple of days and abs are almost in. About another 5lbs or so and they'll be popping.

Destroyed that OHP session!! This has probably been the best training week i've had in a while. Went all out today on OHP as I have a deload coming up now and I managed a grinder of a PR!

Decided to put my refeed today as I will be working about 10 hours moving furniture in a warehouse so I can use a little bit of extra energy.

[NaturalPursuit]

New low!!! Gratz man!!! Once the abs come in...SHYT GETS REAL!

[Reid456]

Dude 154lb for 3 on OHP is sick! Great job. Keep killing the contest prep.

[bigryan03]

Weight:
78.1kg (~172lbs)

Macros:
355/42/220

Cardio:
300 MISS

Training:
deload deads + bench:

deads:
60 x 5,
90 x 5,
110 x 5,
135 x 5,
90 x 8, 8

Bench:
40 x 5,
45 x 5,
50 x 5,
55 x 5, 5

Occluded leg extensions + leg curls

Occluded tricep extensions + bicep curls

Notes:
Dragged ass today. Really couldn't find my grove with anything. I've been doing some work in a warehouse, just some manual labor work and it has been wrecking me. SO much more than when I did it in the offseason. Oh well, enough bitching.

New low!!! Gratz man!!! Once the abs come in...SHYT GETS REAL!

Thats it bro! They're coming in quick and fast too.

Dude 154lb for 3 on OHP is sick! Great job. Keep killing the contest prep.

Haha probably should add MACHINE OHP to the training title. I can't really work with anything over 85% 1RM on free weight movements.

[Jumpman3210]

Weight:
78.1kg (~172lbs)

Macros:
355/42/220

Cardio:
300 MISS

Training:
deload deads + bench:

deads:
60 x 5,
90 x 5,
110 x 5,
135 x 5,
90 x 8, 8

Bench:
40 x 5,
45 x 5,
50 x 5,
55 x 5, 5

Occluded leg extensions + leg curls

Occluded tricep extensions + bicep curls

Notes:
Dragged ass today. Really couldn't find my grove with anything. I've been doing some work in a warehouse, just some manual labor work and it has been wrecking me. SO much more than when I did it in the offseason. Oh well, enough bitching.

Riveting tale, chap? Whassup big dawg

[Reid456]

Yo you need some cardio vlog material? I've had some thoughts on my mind recently so I might be making one soon.

[bigryan03]

Riveting tale, chap? Whassup big dawg

JUMPMAN IS DA HOUSE! Brah you need to get back on these boards. Srs, missed ya!

Yo you need some cardio vlog material? I've had some thoughts on my mind recently so I might be making one soon.

You say this as though it's a question lol. I NEED new material dude. That would be so awesome if you wanted to throw something together

[Reid456]

You say this as though it's a question lol. I NEED new material dude. That would be so awesome if you wanted to throw something together

Check my log!

[bigryan03]

Weight:
77.4kg (170.6lbs)

Macros:
355/43/220

Cardio:
500 MISS

Training:
5+ deads:
(all weight in kgs)

Deadlifts:
85 x 5,
105 x 5,
127.5 x 3,
137.5 x 1,
157.5 x 1,
180 (397lbs) x 5
160 (353lbs) x 5, 5, 5

Horizontal Row (3 x 6-8/3')
T-bar braced:
50 x 8
55 x 8
60 x 8

Vertical row (3 x 10-12/2')
55 x 12
60 x 10
55 x 12

Biceps (3 x 10-15/1.5')
12.5 x 12
15 x 10, 10

1 round of Occluded leg Extensions

1 round of Occluded leg Curls

Notes:
Took ~95% of my previous working max and decided to use that for this cycle as I couldn't hit my reps of the previous one. Quite happy with that I got the 5 reps I needed and felt like I still had one in the tank. Solid session all round and even managed to up the weight on some of my accessory lifts which is always nice.

Bodyweight seems to be steadily dropping and although it's not a weight low, I have still managed to hit some consistent lowish weigh ins.

5+ bench is up tomorrow so it should be good to see what I can do with that. Over Christmas Brad and I have decided that we are going to pull some macros from bracketing days and use my refeed on Christmas day. I will not be getting off the diet whatsoever and as we are going on a picnic type of thing I won't have any issue packing a few roast beef sandwiches and taking those with me.

Check my log!

Checked and watched !

[Jumpman3210]

Sick PR mate! Roast beef sandwiches nomonomnom!

[Shazriki]

180kg x 5, no big deal

[ryguy10493]

Weight:
76.9kg (169.5lbs) <--- tied prep low

Cardio:
None

Macros:
355/43/220

Training:
3+ OHP:
30 x 5,
37.5 x 5,
45 x 3,
52.5 x 1,
60 x 1,
67.5 x 3+ (got 5 which I believe is actually a PR!)
60 x 3 x 4

Modded Arnold press - (3 x 6-8/3'):
22.5 x 8, 8, 8

Side laterals - (3 x 10-12/2'):
10 x 12
12.5 x 12
10 x 12

Kneeling Tri pushdowns - (3 x 10-12/2'):
21 x 12
28 x 12
31.5 x 12

Face pulls:
5 x 3 x 15

Notes:
Woke up feeling like **** so hitting a weight low the day after a refeed put me in a better mood. Had an EPIC shoulder workout and felt really strong on all movements.
Looking forward to kick 1's week off in a couple of days with deads. I think i'm going to use the weight I used for my 3+ week as I only got 1 with it and I KNOW I can get at least a double.


Thanks brah!

Figured i'd throw this up to show it is possible to add decent amount of meat if you're willing to work for it.



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dang dude nice growth!

[jpfaherty]

43 fat eh? Time for things to start sucking lol

[bigryan03]

Weight:
77.4kg (170.6lbs)

Macros:
355/41/220

Cardio:
400 MISS

Training - 5+ bench:
(all weight in kgs)

BB bench:
37.5 x 5,
45 x 5,
55 x 3,
60 x 2,
67.5 x 2,
77.5 x 5 <--- I'll take it.
67.5 x 5, 5, 5, 5

Incline db press (3 x 6-8/3')
30 x 8,
32.5 x 7
35 x 6 <--- Very happy with this.

Cable crossovers (3 x 10-12/2')
13.75 x 12
16.25 x 10, 10

Ez bar Skulls (3 x 10-15/1.5')
5ps x 15
10ps x 11, 11

Face pulls
3 x 15

Notes:
Content that I got my 5 on bench. Pressing seems to actually be holding fairly well which is unusual from what usually happens during prep. Good session overall and may be hitting 5+ squats tomorrow depending on how sore I am...we shall see.

I believe i'm starting to get close to my set-point here. If I had to put a number on my set point range from the beginning of the year it would be about 73kg on the low end and about 79kg on the higher end. When I get down to 73kg I usually have to get a little more aggressive and when I get up to about 79kg I usually have to load the food in to gain any further.

Sick PR mate! Roast beef sandwiches nomonomnom!

'Bout time you popped in! Roast beef sammies FTMFW!

180kg x 5, no big deal

Haha thanks bro. Mentally it's hard to only pull 4 plates for 5 as I was toying with this weight in the offseason but I gotta remember my waist ain't quite what it used to be lol.

dang dude nice growth!

Thanks dude!

43 fat eh? Time for things to start sucking lol

You know what, I thought sh*t would hit the fan too, but it's been about 2 weeks on 40-43g fat and I haven't really noticed a huge difference. For me things start sucking when carbs get lower.

[NaturalPursuit]

Nice lower growth man! HUGE improvements!

[bigryan03]

Weight:
76.7kg (169.1lbs) <--- HEEEEELOOOOO 160's!

Macros:
355/35/220

Cardio:
325 MISS

Training:
Off

Notes:
Couldn't hit squats today as I doms have destroyed me and my lower back is beat up. Got a great tip from Moses which I will be trying tomorrow.

Pulled some fat macros from today for tomorrow (Christmas) and may do the same on Boxing day depending on how much I eat tomorrow.

Nice lower growth man! HUGE improvements!

Thanks bro!

[Jumpman3210]

Weight:
76.7kg (169.1lbs) <--- HEEEEELOOOOO 160's!

Macros:
355/35/220

Cardio:
325 MISS

Training:
Off

Notes:
Couldn't hit squats today as I doms have destroyed me and my lower back is beat up. Got a great tip from Moses which I will be trying tomorrow.

Pulled some fat macros from today for tomorrow (Christmas) and may do the same on Boxing day depending on how much I eat tomorrow.


Thanks bro!

Congrats on reaching a new low!

[jpfaherty]

Nice new low!

Also, love that you're taking fats from today and using them on christmas. Balance at it's finest

[lukamura]

3DMJ!

How many pounds per week are you loosing right now?

[bigryan03]

Weight:
70.0kg (169.8lbs)

Macros:
500/50/220

Cardio:
None

Training:
5+ squats (weight in kgs)
75 x 5,
95 x 5,
112.5 x 3,
121.25 x 1,
141.25 x 1,
161.25 (355lbs) x 5+
141.25 (311lbs) x 6, 6, 6

Db SLDL - (3 x 6-8/3')
50 (110lbs) x 8, 8, 8

Leg extensions supersetted with calf raises.
3 sets x 12-15

Notes:
First off, Marry Christmas guys! Hope you all have a great day with your family and try put a focus on the company as opposed to the food.

Secondly, that was an EPIC session. Squats felt great and I tied my last prep PR with the 355 x 5. Got an amazing tip from my man, Moses. He recommended I put some kind of padding around my waist as he heard me complaining about leverages going to crap. I folded up my towel and put it in from on the lever and BOOM so much better. Felt hella stable in the hole and throughout the hole ROM.
I also managed an all time PR of 110 lb Dbs for 3 sets of 8 on SLDL! I was running short on time so I supersetted leg extensions and calf raises so I could make it home before the family woke up to open presents.

Here's a vid of the 355 x 5...

Congrats on reaching a new low!

Thanks bro, however it was about .2kg off a low. Ill take it though! Looking leaner than when I hit the last low anyway

Nice new low!

Also, love that you're taking fats from today and using them on christmas. Balance at it's finest

As above, almost a low, but now quite.
Thanks dude. I promised myself at the start of this prep that I will not deviate from the plan and if things like this come up then I can just adjust accordingly, no need to set myself back.

3DMJ!

How many pounds per week are you loosing right now?

YEA BUDDY!
Hmm hard to say dude. There are some weeks where I drop 2-3lbs (even had a week where weight dropped almost 5lbs) and then there are weeks were the scale only moves about half a pound.
To look at the big picture I started around 187lbs and am currently around 170 and have been dieting for about 16 weeks so roughly a pound per week

[Shazriki]

Holeee sheeeat. Those christmas squats were smooth as the butter I mixed into my mashed potatoes last night. Hell yea!

Glad you could benefit from that little bit of wisdom Eric shared with me in the depths of my prep. Really helps!

[bigryan03]

Weight:
76.7kg (169.1lbs)

Macros:
355/43/220

Cardio:
475 MISS

Training:
5+ Machine OHP
Machine OHP:
30 x 5,
37.5 x 5,
45 x 3,
50 x 2,
57.5 x 2,
65 x 6 <--- Tied PR! YES!!!!!!
58 x 6, 6, 6

High incline press (3 x 6-8/3'):
22.5 x 8,
25 x 8,
27.5 x 8

Chest supported side laterals - (3 x 10-12/2'):
10 x 12, 12, 12

Occluded arms

Facepulls
3 x 10-15

Hanging leg raises
BW x 3 x 12

Notes:
Incredibly stoked that I managed to tied a PR on machine OHP which I set at the beginning of prep, and at a significantly lower BW.

Also very very happy that I almost tied a weight low the day after Christmas which was also my refeed. I feel a whoosh coming in a day or two!

Holeee sheeeat. Those christmas squats were smooth as the butter I mixed into my mashed potatoes last night. Hell yea!

Glad you could benefit from that little bit of wisdom Eric shared with me in the depths of my prep. Really helps!

Haha butter...what is? Lol fats are too low for dat shiz!
Thanks for the feedback bro! That little towel trick worked a charm!