Ryno's road!

[rynobull]

Figured I may as well make a log and try to keep it updated at least once a week.

Mourning weight after draining the main vein: 205 pounds of a bloated, watery mess.

Monday: 4/16/07
-5 min cycle
Squat: 275- 6 185-20
Leg curls: 130-10 RP 6 RP 5=21
Cable curls: 130-13 RP 8 RP 6=27
Seated hammers: 40’s-12 RP 6 RP 5= 23
B-bell forearm: 155-20,16
Skier calf drop set:
-335-12, 245-14, 155-21, 105-25
-10 min cycle

Thoughts: good first workout back, legs were about as expected as they are the first to lose strength for me. I had a few more reps each set, but cut myself short for this first week.

[B-natural]

looks good bro, that first one back from anything is always kinda up in the air, feels good to be hittin the weights, but the weights seem to hit back, there's generally an increase in soreness, so maybe addin some extra protein or bcaa's throughout the day may be of benefit, be sure to get your before bed protein needs as well

[rynobull]

Yeah I gotta order some more BCAA's here. DAng they cost a lot! I need to get sponsored er something!!!!:D

[B-natural]

axis labs is lookin for reps, in the supp.s section, pm clickster with info

[rynobull]

I gave him a pm. Thanks for the heads up broham. :cool:

[RisingAgainst]

I cant help but love that sore feeling B... something about it gets me into trouble tho, I always get caught massaging my chest or legs and having some hot chick ask me if I fondle myself often and I always say only after a long day at the gym.. LOL

[rynobull]

I cant help but love that sore feeling B... something about it gets me into trouble tho, I always get caught massaging my chest or legs and having some hot chick ask me if I fondle myself often and I always say only after a long day at the gym.. LOL

ahahaha! CLASSIC! Seriously though. I have had that happen more than once after a hard workout, and I am always a lot more sore after taking some time off of course! :cool:

[B-natural]

I'm still gettin sore after workouts bro. did u not workout yesterday? where the hells the pavement to this b****

[rynobull]

Meals for the last two day:
4/16/07- Monday
Meal 1: 599 cals, 60p/65c/11f
Meal 2: 558 cals, 54p/54c/14f
Meal 3: 586 cals, 66p/58c/10f
Peri/post w/o: 487 cals, 45p/70c/3f
Meal 4: 558 cals, 57p/60c/10f
Meal 5: 604 cals, 58p/66c/12
Meal 6: 432 cals, 63p/18c/12
total: 3824 cals, 403p/391c/72f

4/17/07- Tuesday
meal 1: 599 cals, 60p/65c/11f
meal 2: 587 cals, 65p/57c/11f
meal 3: 580 cals, 59p/59c/12f
meal 4: 579 cals, 60p/60c/11f
meal 5: 542 cals, 59p/54c/10f
Meal 6: 404 cals, 61p/13c/12f
Total: 3291 cals, 364p/308c/67f

[rynobull]

I'm still gettin sore after workouts bro. did u not workout yesterday? where the hells the pavement to this b****

Pavement is coming. Workout later today. Will post back!:cool:

[rynobull]

Wednesday: 4/18/07
-5 min cycle
Hammer flat: 200- 11 RP 5 RP 2= 18
Smith shoulder: 145- 10 RP 5 RP 4 = 19
Dips: b/w- 15 RP 7 RP 6 = 28
BTN pulldowns: 150- 15 RP 7 RP 6= 26
T-bar rows: 200- 10 RP 6 RP 4= 20
Ab work
-5 min cycle

Good workout. Strength is feeling pretty low, but only second workout back so its what I expected. I know that in the next month the weight will blow up!

[rynobull]

Did some sprinting today.
6x 50m. Felt good, but I felt slow! ahaha, these will get better and more intense

Today's food intake:
4/19/07- Thursday
Meal 1:579 cals, 62p/58c/11f
Meal 2: 580 cals, 65p/53c/12f
Meal 3: 576 cals, 56p/ 52c/16f
Meal 4: 579 cals, 65p/55c/11f
Meal 5: 595 cals, 55p/60c/15f
Meal 6: 467 cals, 70p/13c/15f
Total: 3376 cals, 373p/291c/80f

[MUbodbuilder]

wow you really have the self control keeping with a good diet it seems. i think its a smart move. and yes in a few weeks your weights will raise. i always loved how post contest you get 20lb bigger and still seem as ripped as before.

[rynobull]

4/20/07- Friday
Meal 1: 599 cals, 57p/59c/15f
Meal 2: 589 cals, 61p/57c/13f
Meal 3: 584 cals, 60p/59c/12f
post w/o: 480 cals, 50p/70c/0f
Meal 4: 599 cals, 57p/59c/15f
Meal 5: 597 cals, 60p/60c/13f
Meal 6: 434 cals, 67p/10c/14f (to be eaten yet)
Total: 3882 cals, 412p/374c/82f


Friday: 4/20/07
-5 min. cycle
Hammer iso leg press:410-6, 270-24
SLDL: 275-13
Alt. d-bell curls: 45’s- 15 RP 6 RP 6= 27
Reverse grip b-bell curl: 65- 12, 10
Calf circuit:
Standing: 270- 17, 13
Seated: 90- 12, 10
Reverse: 20- 20, 15
Adductors: 130- 16, 12
-10 min. cycle

[rynobull]

4/21/07- Saturday
Meal 1: 590 cals, 57p/59c/14f
Meal 2: 593 cals 61p/58c/13f
Meal 3: 590.5 cals, 59p/56c/14.5f
Meal 4: 590 cals, 57p/59c/14f
Meal 5: 564 cals, 60p/54c/12f
Meal 6: 450 cals, 64p/17c/14f
Total: 3377.5 cals, 358p/303c/81.5f

[RisingAgainst]

Your diet impressed the living hell out of me man, and I thought I was a prick to myself about food... DAMN! Good job man, Loving this so far.

[rynobull]

Your diet impressed the living hell out of me man, and I thought I was a prick to myself about food... DAMN! Good job man, Loving this so far.

ahha, thanks man. Its really not that hard when everything I make tastes really good. I just have to limit the portions a bit. I can EAT, EAT, EAT....but right now my taste buds are happy and my stomach is not full..but satisfied. I decided to change it a little bit and lower my carbs on non-weight days and up my fats.

[RisingAgainst]

ahha, thanks man. Its really not that hard when everything I make tastes really good. I just have to limit the portions a bit. I can EAT, EAT, EAT....but right now my taste buds are happy and my stomach is not full..but satisfied. I decided to change it a little bit and lower my carbs on non-weight days and up my fats.
Awesome dude... All I know is that when the BOLD kicked in, the kitchen emptied. My appetite is unreal right now, and I'm kewl with that. lol

[rynobull]

I hate when my kitchen is empty!! Tell me you went grocery shopping!!! lol, I remember last fall I was eating so much I was seriously at the store about every 3rd day!:eek:

[RisingAgainst]

I hate when my kitchen is empty!! Tell me you went grocery shopping!!! lol, I remember last fall I was eating so much I was seriously at the store about every 3rd day!:eek:
I like to shop once a day, get everything for that day and then make what I buy. I cant really store things to well..... Lol

[rynobull]

<EM><SPAN><U><FONT face="Times New Roman">4/22/07-Sunday

[rynobull]

4/22/07-Sunday
Meal 1: 607 cals, 59p/ 59c/15f
Meal 2: 499 cals, 59p/23c/19f
Meal 3: 602 cals, 60p/59c/14f
Meal 4: 512 cals, 61p/22c/20f
Meal 5: 570 cals, 62p/49c/14f
Meal 6: 459 cals, 63p/9c/19f
Total: 3249 cals, 364p/221c/101f

Changed diet to lower carbs on non weight days and upped my fats some.

Training today was strongman style, pushing cars around the college parking lot! It was fun....but grueling!

[B-natural]

now thats FREAKISH, :D

[MUbodbuilder]

364g of protein!! wow man. thats a lot...a lot i say

[rynobull]

364g of protein!! wow man. thats a lot...a lot i say

yeah, but it works. Today is a weight day...so it will be over 400 :cool:

[rynobull]

Monday: 4/23/07
Flat d-bell: 90’s-12 RP 6 RP 5= 23
Hammer shoulder: 160-12 RP 6 RP 5= 23
Tri pullover and ext: 100- 7 RP drop down to 90- 5 RP 4 =16
Rackchins: b/w+45- 13 RP 6 RP 5= 24
Deadlifts: 455-2, kinda po'ed at only getting two, immediately strip a plate and put the 25's back on and went 365-6
Russian twists for abs.

Also, I do the DC stretches as well....

Note: It shouldnt surprise me I only got two reps at 455 on deads. I havent deaded heavy in over a month since I had my contest and didnt want to injure myself as its easier in such a calorie defecient. Hopefully I get 5 or 6 reps in two weeks when I do them again.:cool:

[rynobull]

4/23/07-Monday
Meal 1: 602 cals, 60p/59c/14f
Meal 2: 587 cals, 61p/52c/15f
Meal 3: 614 cals, 64p/58c/ 14f
p-w/o= 480 cals, 50p/70c/0f
Meal 4: 595 cals, 62p/53c/15f
Meal 5: 591 cals, 60p/54c/15f
Meal 6: 487 cals, 54p/25c/19f
Total: 3956 cals, 411p/371c/92f

[B-natural]

Wish I could see the importance of deads, my bro added them and rack deads and his back blew up, this wasn't the case for me, simply sore low back, nothin else. gonna bring a seat nex time u strongmen push cars, strongmen do it, hell even mike alstott and his buddies did it in college, great for power

[rynobull]

Wish I could see the importance of deads, my bro added them and rack deads and his back blew up, this wasn't the case for me, simply sore low back, nothin else. gonna bring a seat nex time u strongmen push cars, strongmen do it, hell even mike alstott and his buddies did it in college, great for power

Seriously an awesome workout. It is a great form of cardio man. If I keep doing something similar during the summer I will stay the leanest I have ever been in the off season, no question about it. It should also help to add some slabs of meat on my arse as well!

As for the deads...its a love-hate sorta thing :cool:

[rynobull]

4/24/07-Tuesday
Meal 1: 602 cals, 60p/59c/14f
Meal 2: 516 cals, 58p/26c/20f
Meal 3: 598 cals, 63p/55c/14f
Meal 4: 490 cals, 58p/24c/18f
Meal 5: 613 cals, 65p/59c/13f
Meal 6: 488 cals, 65p/12c/20f
Total: 3307 cals, 369p/235c/99f

[rynobull]

Wednesday: 4/25/07
-5 min cycle
Front squat: 225-5, 135-25
GM: 225-20!
Barbell curls: 95- 11 RP 4 RP 3=18, 65-13
Rope cable curls: 90-17 RP 8 RP 6= 31
Calf: Standing SS w/ seated
Set 1: 180-33 and 50-35
Set 2: 180-20 and 50-22
Abductors: 120-20, 15
-10 min cycle

[rynobull]

Friday: 4/27/07
-5 min tread
Incline barbell: 175-7 RP 3 RP2= 12
d-bell shoulder: 55’s- 12 RP 8 RP 5= 25
Smith close grip: 135- 14 RP 5 RP 5= 24
Cable flyes: 60-20
Tri ext: 130-22
Pulldowns supinated: 180- 13 RP 6 RP5= 24
Barbell rows: 205- 16 RP 10 RP 7 =33
Ab roll ups
-10 min tread

Diet was on:
-Meals 1-5 close to 60p/60c/15f
-Meal 6 close to 60p/20c/20f
post w/o= total: 480 cals, 50p/70c/0f
total: roughly 4,055 cals, 410p/390c/95f

[B-natural]

Things are lookin good so far bro, check out the price on Basic Cuts, its 9.95, might haveta snag a few bottles, its on special

[rynobull]

Things are lookin good so far bro, check out the price on Basic Cuts, its 9.95, might haveta snag a few bottles, its on special

Hell yea man. You seriously can't go wrong for that price.

Anyways....heres today's stuff:
Did some strong man style training today.

-Backwards Chevy Tahoe pull. 4 x ~75 yards
-Farmers walk with my homemade implements (had some left over dock posts, about 2 inches in diameter, put cinder blocks at each end. Each prolly weighed around 100 pounds, but the big diameter of the dock pole really got the forearms. I did about 4 carries with turn arounds and I dropped them a few times. IT was cool. I will have to get pics! lol

Diet today:
-Meals 1,3,5 close to 60p/60c/15f
-Meals 2,4,6 close to 60p/20c/20f
total: roughly 3,345 cals, 360p/240c/105f + (60g carbs around workout)

Added in some whole grain rice cakes around my workout for two very good reasons....I needed some carbs around then....and I was HUNGRY!

[NemisisX7]

Hell yea man. You seriously can't go wrong for that price.

Anyways....heres today's stuff:
Did some strong man style training today.

-Backwards Chevy Tahoe pull. 4 x ~75 yards
-Farmers walk with my homemade implements (had some left over dock posts, about 2 inches in diameter, put cinder blocks at each end. Each prolly weighed around 100 pounds, but the big diameter of the dock pole really got the forearms. I did about 4 carries with turn arounds and I dropped them a few times. IT was cool. I will have to get pics! lol

Diet today:
-Meals 1,3,5 close to 60p/60c/15f
-Meals 2,4,6 close to 60p/20c/20f
total: roughly 3,345 cals, 360p/240c/105f + (60g carbs around workout)

Added in some whole grain rice cakes around my workout for two very good reasons....I needed some carbs around then....and I was HUNGRY!

Those are the kind of workouts that are just plain fun! :D Seriously, I love that shit.

[RisingAgainst]

Those are the kind of workouts that are just plain fun! :D Seriously, I love that shit.
No joke... you just swarmed my head with some not so innocent ideas on training... hahaha

[B-natural]

how the f*** did u backwards pull a tahoe, 75yds? i def gotta be there for that nex time

[rynobull]

how the f*** did u backwards pull a tahoe, 75yds? i def gotta be there for that nex time

1: Pull tahoe out onto a level side road/parking area next to me house. Leave it in neutral. (make sure it is pointed straight)

2: Put on my lifting belt, not loose, not really tight either.

3. Take 40 foot rope and tie one end around left front tow hook, then loop it threw my lifting belt and then tie other end to right front tow hook.

4. Start back pedaling until rope gets tight....then give her hell and pull. :eek: :D ;)

[B-natural]

u guys do this in front of all them damn dorms? and no one says anything?

[rynobull]

u guys do this in front of all them damn dorms? and no one says anything?

Last week we pushed lances car. People were looking and I heard a few "Omg, they are pushing that thing a long ways".....

I was at home this weekend and just used my mom's tahoe cause it is bigger, heavier :). And I reverse dragged it instead of a forward push. :cool: I dont even know if anyone saw me do it this weekend.

[rynobull]

Monday: 4/30/07
-5 min. cycle
Squat: 295-6, 205-22
leg curls: 130-15 RP 8 RP 6=29
cable curls: 140-16 RP 9 RP 6=32
seated hammer curls: 45's-12 RP 4 RP 3=19
barbel forearm curls: 165-22,16
Skiier calf drop set of:
335-17
245-16
155-25
105-30
-5 min. cycle

[MUbodbuilder]

i cant believe your squat strength after just dieting that long. amazing

[rynobull]

i cant believe your squat strength after just dieting that long. amazing

aww, thanks man..but I feel weak! But I know I will go up 10 to 20 pounds or so each time I squat with the same or more reps for the next couple times at least. :)

[Paladin]

1: Pull tahoe out onto a level side road/parking area next to me house. Leave it in neutral. (make sure it is pointed straight)

2: Put on my lifting belt, not loose, not really tight either.

3. Take 40 foot rope and tie one end around left front tow hook, then loop it threw my lifting belt and then tie other end to right front tow hook.

4. Start back pedaling until rope gets tight....then give her hell and pull. :eek: :D ;)

Man, just read that.....AWSOME Dude........I have got to try that with my Durango, sounds like a great story to tell. Your doing great, keep it up.

[rynobull]

Wednesday: 5/2/07
-10 min walk to gym
Hammer Flat: 200-14 RP 5 RP 4= 23
Smith shoulder: 145- 13 RP 5 RP 4= 22
Dips: b/w+20- 14 RP 6 RP 5=25
Reverse grip tri-ext singles: 40- 12 ea
BTN pulldowns: 160-17 RP 7 RP 5= 29
T-bar rows: 200- 14 RP 8 RP 5= 27
ab work
-10 min walk back

[dalvare1]

you have interesting workout structure. Its nice to see someone trying something different. Looks like you have had pretty good results so far. Where did you adapt this style from?

[rynobull]

Thanks dalvare, It is pretty much DoggCrapp style training. I have changed a couple things here and there. I am also trying to incorporate some unique strong man type training once per week as well as some form of sprinting at least once a week.

5/3/07
-hill sprints, roughly a 30 degree incline, 5 x 40yards

-Bleacher runs, 5 times around

[B-natural]

you hit 200 on t-bars? how the flip?
thats 4plates&20lbs, if this is true, I gotta get my ace in gear...or on it :o , j/k, seriously

[rynobull]

you hit 200 on t-bars? how the flip?
thats 4plates&20lbs, if this is true, I gotta get my ace in gear...or on it :o , j/k, seriously

Yeah man, my upper body pulling is stronger than pushing for sure. I am working on that though!

today:
Friday: 5/4/07-5 min. elliptical
Cybex Leg sled: 770- 11 (w/ wraps), 450-30
SLDL: 295-15
Adductors: 130-14
Alt. d-bell curls: 50’s- 18ea RP 7ea RP
5ea=30each
Reverse grip barbell curl: 65- 16, 12
Calf work: skier calf SS w/ seated calf
Set 1: 195- 33, 140-19
Set 2: 195-19, 140- 12
-10 min. treadmill

[rynobull]

Redneck strongman training.

<FONT face="Times New Roman">Sunday:

[rynobull]

Redneck strongman training.

Sunday: 5/6/07
-palate skids w/ 2 cinder blocks on top, 30ish yards
row (2x)
chest push (2x)

-keg toss (6-8x times) for height, up and over me
-birch log weaves, ~150-200 pounds craddling big a$$ log and weaving between cones and looping back around (2sets of) as far as I could go
-cinder block shuttle runs (2x)

[rynobull]

Weighed in at 206.5 yesterday mourning and 206 this mourning. Forgot to post last week that it was 205 both weekend mournings. I know this scale is a good 3 pounds lighter than any other scale, but I will just use this for reference since its in my bathroom. lol

I will try to update my weight (average of both weekend mournings) once a week.

[rynobull]

Monday: 5/7/07
-5 min treadmill
Flat d-bell: 90’s- 16 RP 8 RP 5= 29
Shoulder press: 180-9 RP 5 RP6= 20
Tri pullover/ext: 90-15 RP 5 RP2= 22
Rack chins: b/w+45- 16 RP 8 RP 6= 30
Deadlifts: 455-4, 365-10
Ab rolls ins- 20

[rynobull]

Tuesday: 5/8/07
-up hill sprints, 5 x ~40
-shuttle runs in the sand x 4 x ~25

Wednesday: 5/9/07
-3 min elliptical
Front squat: 235-5, 155-22
GM: 245-17
Barbell curls: 95-14 RP 7 RP 5= 26
Drop to 65- 18
Rope cable curls: 100-20 RP 7 RP 5= 32
Abductors: 130-14
Leg press calf routine: 270, knees straight, knees bent, calf squats. 2 sets of extreme burnage. Calf negatives, 2 sets of 10 each with 5 sec. neg.

[B-natural]

Nice work bro, keep it up...u doin this all at home now?

[rynobull]

Nice work bro, keep it up...u doin this all at home now?

Thanks B!

Nah, I do the strongman training at our property/ polebarn about 1/2 mile from my house and do the weight training at a gym. The sprinting....at a big ass hill near town! ahaha

[rynobull]

Friday: 5/11/07
-3 min elliptical
Incline barbell: 175- 10 RP 4 RP3= 17
Shoulder d-bell: 60’s- 14 RP 8 RP 6= 28
Smith close grip: 145- 15 RP 7 RP4= 26
Cable flyes: 70-15
Tri ext: 140-20
Supinated closegrip pulldowns: 180- 16 RP 7 RP 4=27
Barbell rows: 225- 18 RP 10 RP 5= 33
Some ab work

[rynobull]

Saturday: 5/12/07
-Backwards palate drag (hook rope around palate and then hook rope around my weight lifting belt)
-weighted with two cinder blocks, down and back
gravel driveway, about 30-40 yards each way.
-weighted with 4 cinder blocks, down and back

-Forward palate drag:
-4 cinder blocks, down and back x 2

-farmers walks (5 foot long dock poles, large diameter with a cinder block hooked near each end of the two poles) The large diameter really gets the forearms and the unstableness of the cinder blocks makes this kick arse!
-set up two buckets 20+ yards apart and walked figure 8's around them till I lost my grip. 2 sets.

-log flip, big arse birch log...5 foot long and 2 foot wide. Flip it end for end. 2 sets of 25ish yards.

[B-natural]

Hope this crazy stuff pays off bro.

[rynobull]

Hope this crazy stuff pays off bro.

ahaha, I hope so too! At least I am having fun doing it!

Weight update:
Saturday, 5/12/07- 207.5
Sunday, 5/13/07- 207

[B-natural]

don't weigh yourself daily, c'mon, then you'll get all edgy tryin to sneak in extra food.

how much you up from contest, actually from just before you drained water?
cuz if I went from contest (148) I gained a ton, but your also dry, so... I believe I was at 154, so I am up 20 so far well until tomorrows weigh in.

[rynobull]

nah, no extra food sneaking. I just average my two weekend mourning weigh ins to see where i am at. I am up 12 pounds from the show...very lean still.

[B-natural]

BASTARD! Well, I won't destroy your thread with nonsense comments, so....

How much longer are you sticking with DC training, With the strongman workouts I think a volume training workout would do you well, a 10/10 or 5/5 or both :D

I also found a book on bulgarian training, its sick! and requires extreme dedication and possible stupidity (an upwards of 3 training sessions/day x 6/wk, you build to this pt.) The thing lasts like 18weeks, very grueling, but it would be cool to see someone implement it.

[rynobull]

Shoot ....I have only been back doing the DC style for 4 weeks now and its just getting good! I will stick with it until the gains start to slow! :) Also, doing weights 3 days a week right now just fits my busy arse schedule the best. Once the hecticness slows some I may add in some more volume.

3 sessions a day up to 6 days a week. Thats a fulltime job!!!! ahaha:eek: ...but it would be interesting to see a log of that!

[B-natural]

Either way keep it up man, 3 days a week isn't enough for my stubborn mind though...

-Focker out!

[rynobull]

Monday: 5/14/07
-3 min. elliptical
Squat: 315-6, 225-23
leg curls: 140-17 RP 7 RP 6=30
cable curls: 150-15 RP 8 RP 7=30
seated hammer curls: 45's-14 RP 8 RP 7=29
barbel forearm curls: 175-20,15
Skiier calf drop set of:
355-16
265-14
175-25
125-35

[rynobull]

Wednesday: 5/16/07
-3 min. elliptical
Lying chest press: 290- 15 RP 6 RP 4= 25
d-bell flyes: 65’s-12
Smith shoulder presses to front: 145, 16 RP 8 RP 4=28
Dips: b/w+35: 11 RP 5 RP 4=20
Reverse grip tri singles: 40-16 ea
BTN pulldowns: 170- 12 RP 5 RP 3=20
t-bar rows: 225- 13 RP 7 RP 5=25
abs- russin twists and sprinter situps, suppersetted x 2

[rynobull]

Thursday: 5/17/07
Up hill sprints- Light warm up, 1 at 50%, 1 at 75%, 7 at 100%.

Note: I planned on doing 8 to 10, but after 7...I just felt like I would have ended up pulling something from fatigue.

Friday: 5/18/07
-3 min. elliptical
Cybex Leg sled: 830- 9 (w/ wraps), 500-26
SLDL: 305-15
Adductors: 130-14
Alt. d-bell curls: 55’s- 15ea RP 5ea RP
5ea=25each
Reverse grip barbell curl: 70- 18, 14
Calf work: skier calf SS w/ seated calf
Set 1: 205- 36, 150-15
Set 2: 205-21, 150- 13

[rynobull]

Sunday: 5/20/07
Palate drags: all with one cinder block
-bicep curl down/back
-punch/thrust move, right arm down,
left arm back
-one arm row, right arm down, left
arm back
-overhead tricep extensions down
and back
Keg throws: up and over x 10
Log carry and weaver, 2x as far as I could go. I really offset the cones this time. Made it a bit harder.
Cinder block shuttle runs.

Weighed in at 208.5 this mourning....and I feel leaner :)

[rynobull]

Monday: 5/21/07
-3 min elliptical
Flat d-bell: 95’s- 14 RP 6 RP 5= 25
Cable flyes: 70- 20
Shoulder press: 180-12 RP 7 RP6= 25
Tri pullover/ext: 95- 12 RP 6 RP4= 22
Rack chins: bw+55- 17 RP 10 RP6=33
Deads- 475-3, 385-10

[B-natural]

you got some crazy sh** goin on man, makes me wanna try the strongman stuff, again, hope it pays off bro

[rynobull]

haha I know. We will see what happens over the coming months. :cool:

[rynobull]

Tuesday: 5/22/07
Up hill sprints- Light warm up, 1 at 50%, 1 at 75%, 8 at 100%

Wednesday: 5/23/07
- 3 min. elliptical
Front squat: 245-6, 165-23
GM: 265-16
Barbell curls: 1055-13 RP 6 RP 5= 24
Drop to 75- 20
Rope cable curls: 110-22 RP 8 RP 8= 38
Abductors: 130-15
Leg press calf routine: 270, knees straight, knees bent, calf squats. 2 sets of extreme burnage. Calf negatives, 2 sets of 10 each with 5 sec. neg. Then 60 body weight calf raises real quick tempo.


Also did some waterskiing tonight....nice little workout in itself!

[rynobull]

Friday: 5/25/07
-3 min elliptical
Incline barbell: 185- 8 RP 4 RP3= 15
Shoulder d-bell: 65’s- 15 RP 6 RP 5= 26 Smith close grip: 155- 11 RP 7 RP5= 23
Cable flyes: 80-14
Tri ext: 160-16
Supinated closegrip pulldowns: 190- 12 RP 6 RP 5=23
Barbell rows: 245- 14 RP 8 RP 5= 27
Some ab work

Alright workout...just felt a little sluggish in the gym today. Its been a long a$$ week!

[RisingAgainst]

Wellp, between your calve workouts and hill sprints, I would be dead man, 6 feet under thanking God for taking me early. lol

[rynobull]

Wellp, between your calve workouts and hill sprints, I would be dead man, 6 feet under thanking God for taking me early. lol

I feel much better today. Got some good rest last night!

Today I hit up the redneck style strongman training!

Saturday: 5/26/07
Palate drags:
-Lateral, down to the right and back
to the left. One cinder block.
-Backwards drags, 4 blocks, down
and back.
-Forward drags, 4 blocks, down and
back at a pretty quick pace. Much faster than last time.
Farmers walks, 2 sets, got more distance both times.
Log flip, 2 sets, was more explosive with them this time as well.

Also weighed in at 210 this mourning.:cool:

[rynobull]

Nice to take a couple days off from hitting the weights, but I was ready to tear it up!

I went waterskiin last night so I thought my legs might be tired today. They felt kinda tired but I just gave it my all and it felt good.

Tuesday: 5/29/07
3 min. elliptical
Squat- 335-6, 235-23
Leg curls: 150- 17 RP 7 RP 6= 30
Cable curls: 160-14 RP 8 RP 5 =25
Hammer curls: 50’s- 14 RP 9 RP 7= 30
Behind back forearm barbell curls: 185-20, 12
Skier calf raise drop set:
365-15
275-17
185-25
135-35

[rynobull]

Wednesday: 5/30/07
-3 min elliptical
Lying chest press: 310- 14 RP 5 RP 3= 22
d-bell flyes: 70’s-13
Smith shoulder presses to front: 155, 11 RP 7 RP 4=22
Dips: b/w+35: 12 RP 5 RP 5=22
d-bell skullz: 30’s-18
BTN pulldowns: 170- 12 RP 5 RP 4=21
t-bar rows: 235- 14 RP 8 RP 6=28
abs- swiss ball roll ups SS w/ swiss ball crunches, 2 sets of ea

[Paladin]

damn, looks like your doing great man, way to keep pushing Ryno.

[rynobull]

damn, looks like your doing great man, way to keep pushing Ryno.

Thanks man. I do what I can!

[rynobull]

Thursday: 5/31/07
-uphill sprints x 10

-and went waterskiing http://clutchfitness.com/forums/images/smilies/smile.gif

Friday: 6/1/07
-3 min. elliptical
Cybex Leg sled: 860- 5 (w/ wraps), 520-27
SLDL: 315-12
Alt. d-bell curls: 60’s- 11ea RP 6ea RP
5ea=22each
Reverse grip barbell curl: 75- 14, 12
Cable curl single: 50- 15 ea
Calf work: skier calf SS w/ seated calf
Set 1: 215- 37, 160-12
Set 2: 205-22, 160- 10

Annndddd just got done waterskiing again tonite!! http://clutchfitness.com/forums/images/smilies/smile.gifhttp://clutchfitness.com/forums/images/smilies/clutchsmilies1/punk.gifhttp://clutchfitness.com/forums/images/smilies/clutchsmilies1/smiley20.gif

[UNCfan1]

Awesome log Ryno. I have been following just haven't posted yet. Keep it up. Having fun in the water at night huh, my fav time to swim and stuff.

[rynobull]

Awesome log Ryno. I have been following just haven't posted yet. Keep it up. Having fun in the water at night huh, my fav time to swim and stuff.

Yeah, we have been skiing a few times now that the weather has really gotten nice and the night the lake has calmed right down. Slalom skiing is a great workout!:D

[MUbodbuilder]

so i wana see some pics man! youv been really strict on yourself with diet and working out balls to the wall. im willing to bet you still have some good striations with the new size!

[rynobull]

so i wana see some pics man! youv been really strict on yourself with diet and working out balls to the wall. im willing to bet you still have some good striations with the new size!

I will try and get some pics here soon!!!:cool:

[rynobull]

Did a little training this mourning. Kept is fairly light and easy to help promote recovery as I am due to take some time off soon...or so my body says...

Did some palate drags:
-foward ankle drags
- front shoulder raises
-scarecrows
-bicep curls
(all down and back)

-10 keg throws
-1 log carry and weave

not to mention it was raining out and the mosquitoes were eating me!!!

[rynobull]

Monday: 6/4/07
-3 min elliptical
Flat d-bell: 95’s- 15 RP 7 RP 6= 28
Shoulder press: 180-15 RP 7 RP6= 28
Tri pullover/ext: 95- 13 RP 6 RP5= 24
Cable flyes: 80- 14
Reverse grip tri-ext singles: 40- 18ea
Rack chins: bw+70- 15 RP 9 RP6=30
Rack Deads- 515-6, 405-10
-then did some core work as well

[rynobull]

Tuesday: 6/5/07
-interval sprints on treadmill, 15% grade @ 10 mph, Go until I feel like I am gonna fall off then rest long enough to not puke. 5 times. Walk/ jog to warm up, walked to cool down.

Wednesday: 6/6/07
-3 min. elliptical
Squat machine: 590- 7, 320- 15
D-bell step up’s with knee lift: 65’s- 16
Abductors: 130-15
Barbell curls drop set: 115-8, 95-8, 75-14, 55-20
Pronating d-bell curls: 40’s- 15ea RP 10ea RP 8ea= 33
Leg press calf raises: 410- 232 RP 10 RP 9= 42
-Right into calf negatives on block (2x10ea)
-then body weight calf raises on block x 70

[rynobull]

Here's a couple quick shots from tonight. Weighin about 208. :cool:

[MUbodbuilder]

208! holly shnikeys man! you are still contest cut too. great job with being strickt on yourself. youv done such a nice job, its gona be easy cutting for the next show whenever

[B-natural]

bastard, still chiseled n sh**, I've been far off of the diet I had planned, spent money on supps, now not much for food, so I've been eating whats here and that blows. Hopefully things are goin well man, peace

[rynobull]

Thanks fellas. Hopefully staying somewhat strict with my nutrition will pay off for the fall shows I want to do. Conditioning is what wins shows, especially the natty ones.

Diet is looking like this:
Monday and Friday: medium carb day, 300g protein/270g carbs/100g fat

Wednesday: Refeed day, lots of carbs around the 6-8 hours in the mourning when I workout. Fats kept to whats in the carb sources, strive for low fat but I munched a couple brownies and some icecream this past refeed...... I ended up around 300p/ 600c/ 100f this past Wednesday.

Tues, Thurs, Sat, Sun: Low carb days: 390p/70c/120f

[rynobull]

So I took Saturday thru Tuesday off. I felt I needed the 4 days off to recoop. Back at it Wednesday (yesterday) and gonna switch a couple things up slightly. I am still using many DC concepts but going to add a 5x5 squat and bench into the rotation. Also going to use back exercises that hit my biceps more as well.

Wednesday: 6/13/07
-3 min elliptical
Squat: 265- 5x5
Leg ext: 180-18
Spider curls: 80-14 RP 7 RP 5= 26
Seated hammers: 50’s- 15ea RP 9 RP 6=30
Barbell forearm: 185- 20, 12
Skier calf drop set:
365-16
275-17
185-27
135-36

[B-natural]

Try GVT for a week or on rotation, I think I may add it in

[rynobull]

Try GVT for a week or on rotation, I think I may add it in

I have tried that in the past. I can only do it for about a week and get bored outta my gord. It would be good to do once every couple of weeks I think. Good call.

It's been a crazy weekend, was in a wedding Saturday, birthday is today as well as fathers day. My mom's b-day was yesterday. My diet slipped a bit as you can imagine but I ate my planned meals around 80% of the time this weekend so I can't complain...everyone has to be human sometime!

Friday's workout:
Friday: 6/15/07
-3 min eliptical
Chest press: 310- 12 RP 5 RP 4= 21
d-bell flyes: 70’s-15
smith shoulder: 155- 13 RP 7 RP5=25
tri ext: 150-18 RP 9 RP6= 33
v-bar pulldowns: 170-13 RP 7 RP 5= 24
hammer rows: 270- 12 RP 7 RP 5= 24
ab work

Today was a great workout as well. I just picked up a mx bike ('02 RM 250) and went out to tear the trails up for a good 3 hours today....wow I was whipped!

[MUbodbuilder]

Try GVT for a week or on rotation, I think I may add it in

you read my mind! about once a month or every 7 weeks il do a whole week of GVT. esp. for legs. its like a super shock that gets me going. also is really good for pumps.

[Paladin]

Damn man you are really looking, I agree with B-nat man, still chisleled and cut man. Really good on the diet espically with all the events going on man. Nothing to worry about there, happens every time, your doing better than I did this last weekend. :)

[rynobull]

Monday: 6/19/07
-3 min elliptical
squat: 345-5, 245-20
reverse barbell lunges: 135-16
standing ez bar curls: 90-17 RP 7 RP 5=29
cable curl singles: 50- 15 ea
reverse grip cable singles: 30-20 ea
leg sled calf: 430- 25 RP 11 RP 9=45
right into calf negatives, 2x10ea
right into body weight calf x 80

[rynobull]

Wednesday: 6/20/07
-3 min elliptical
Bench press: 175- 5x5
Cable flyes: 80-15
Upright rows: 105- 12 RP 7 RP 5= 24
d-bell skulls: 35’s- 16 RP 8 RP 5= 29
Rack chins: b/w +70- 16 RP 10 RP 6= 32
Seated cable rows, medium grip: 140-20 RP 10 RP10=40
Ab work

Thursday: some interval sprinting on the treadmill.

Friday: 6/22/07
-3 min elliptical
Squat machine: 610-8, 320-20
d-bell step ups w/ knee lift: 70’s- 16
Abductors: 130-18
Barbell curls drop set: 115-9, 95- 10, 75-16, 55-22
Pronating d-bell curls: 45’s- 12ea RP 8 RP6= 26
45 degree standing calf SS w/ seated calf:
set 1: 230-25 and 160-15
Set 2: 230-15 and 160-10

Note: I am weighing in at about 204ish now. I picked up that motocross bike and have been riding about every other day or so. The weight loss is just from that. the diet has been spot on other than a couple meals over the weekend at a wedding in which I know I was taking in more cals than usual.

[B-natural]

dirt bike? niiiiiice, always fun.

your birthday was the 17th? if so, happy belated b-day bro

weddings? psssht, hope it was fun.

"I could eat this whole cake" -Eric Cartman

[rynobull]

dirt bike? niiiiiice, always fun.

your birthday was the 17th? if so, happy belated b-day bro

weddings? psssht, hope it was fun.

"I could eat this whole cake" -Eric Cartman

Yeah man! Riding motocross is a sick workout. Even hittin the trails hard gets yer heart racing. Yeah it was my birthday and I had a money steak :D and the wedding was a good time.

[rynobull]

Monday: 6/25/07
-3 min elliptical
Decline press: 205-9 RP 5 RP3= 17
D-bell shoulder: 70’s- 12 RP 7 RP5= 24
Tate presses: 45’s- 10 RP 7 RP 5= 22
D-handle pulldowns: 190-14 RP 7 RP 6= 27
Rackdeads: 525- 6, 415-12
-sprinter sit ups, 2 sets till it burned!

[rynobull]

Wednesday: 6/27/07
-3 min elliptical
Squats: 275- 5x5
Leg ext: 200-16 RP 6= 22
Spider curls: 85- 14 RP 7 RP 5= 26
Seated hammers: 55’s- 12ea RP 6ea RP 5=23
Barbell forearms curls: 195- 15, 10
Skiier calf drop set:
375-17
285- 16
195-25
145-35

[rynobull]

Hold on to your seats peoples!

12 weeks out from the first show and 13 weeks out from the second.
I went camping this past weekend and lets just say I got off from eating clean. Thats okay. I am back more fierce then ever and just saying 12 weeks out makes me work so much harder. I will try to get pics up every week or two...

"If somebody beats me, its not because they outworked me" -Layne Norton


Monday: 7/2/07
-3 min elliptical
Chest press: 315- 13 RP 4 RP 3=20
Smith shoulder: 160- 14 RP 6 RP 4=24
Cable tri-ext: 160-15 RP 6 RP6= 27
V-bar pulldowns: 170- 15 RP 6 RP 6= 27
Hammer low iso-rows: 270-13RP8RP6= 27
Ab work

[B-natural]

hittin up the show at SV?

[rynobull]

hittin up the show at SV?

Yes, and the week before the one in Traverse.

Tuesday: 7/3/07
-3 min elliptical
Squat: 355-4, 250-20
Leg ext: 220- 12, 140-15 (hold at top)
Standing Ez bar curls: 95- 15 RP 6 RP 6= 27
Pronated cable curls: 90- 15 RP 8 RP6=29
Leg sled calf: 450- 20 RP 11 RP10=41
-into calf negative 2x10
-into body weight calf x85


Almost lost my cookies after the high rep squat...it was brutal

[rynobull]

Thursday: 7/5/07
-3 min elliptical
Bench: 185- 5x5
Cable flyes: 80- 15, 9
Upright rows: 95-15, 11, 10
Face pulls: 140-20, 160-12
D-bell skulls: 35’s- 16, 11, 9
Overhead rope ext: 90- 10, 9
Chins, pronated: b/w- 10, 6, 6
Cable v-bar rows: 160-20, 180-15
Ab work


Also, here is my current diet. Carbs are focused around my workouts other then high carb day I spread them out more...but still the majority are around workouts then.

Mon: roughly 3,285 cals, 350p/275c/85f
Tues: roughly 3,285 cals, 350p/275c/85f
Wed: roughly 2,820 cals, 390p/90c/100f
Thurs: roughly 3,850 calories, 300p/550c/50f
Fri: roughly 3,285 cals, 350p/275c/85f
Sat and Sun: roughly 2,820 cals, 390p/90c/100f

3,165 calories a day averaged after a week

[rynobull]

Friday: 7/6/07
-3 min elliptical
Front Squats ATG: 185- 12, 10, 8
Leg curls: 160-14, 10
SS w/
Abductors: 130-15, 14
Barbell curls: 95-15,9, 7
Highpulley curls: 50-10, 9
Pronating d-bell curls: 45’s- 13ea, 10ea
Standing calf: 270-22, 19, 15
SS w/
Seated calf: 160-14, 12, 11

[MUbodbuilder]

Give Me Your Will Power...now :d

[rynobull]

Give Me Your Will Power...now :d


ahaha

You followed a CKD...That qualifies as willpower to me!

[rynobull]

11 weeks out pics.

204.5 pounds this mourning completely empty tank.

[DriverDan]

You don't have much fat already, you're going to be ripped!

[B-natural]

11wks? keep it VERY slow and steady, I would say you were 4wks at most. how the hell can you bend your wrists down so damn far.

[rynobull]

11wks? keep it VERY slow and steady, I would say you were 4wks at most. how the hell can you bend your wrists down so damn far.

Yep, it will be a slow cut for sure. I want to come in super tight! I just bend my wrists....must be from years of being lonely :eek: ahaha

[rynobull]

Monday: 7/9/07
- 3 min elliptical
Decline: 205- 10 RP 6 RP 4= 20
D-bell shoulder: 70’s- 10RP6RP4=20
Close grip smith (diff machine): 155-10RP6RP4=20
Rack Chins: b/w+80- 13RP7RP6=26
Rack deads: 545-6, 445-11
Ab work

[B-natural]

Monday: 7/9/07
- 3 min elliptical
Decline: 205- 10 RP 6 RP 4= 20
D-bell shoulder: 70’s- 10RP6RP4=20
Close grip smith (diff machine): 155-10RP6RP4=20
Rack Chins: b/w+80- 13RP7RP6=26
Rack deads: 545-6, 445-11
Ab work

Nice rack :o

[rynobull]

Nice rack :o


ahaha..thanks buddy!

Tuesday: 7/10/07
-3 min elliptical
Squat machine: 650- (belt/wraps)-8, 340-20 (belt)
Platz Hacks: 50-10,10
Seated alt. d-bell: 50’s- 15ea RP 7 RP 6=28
Reverse barbell curls: 75-15,10
Leg sled calf raises:
230, 3 sets of a slow tempo, medium tempo and fast tempo until failure.

[rynobull]

Thursday: 7/12/07
-3 min elliptical
Incline d-bell: 90’s- 15,12,9
D-bell flyes: 70’s- 9,8
Shoulder press machine: 180-10, 7 , 6
Side laterals: 20’s- 20, 15
Tate presses: 40’s- 17, 10, 9
Tri ext singles: 50-12ea, 10ea
Supinated pull-ups: b/w-15, 9,8
d-bell row single: 110-15ea, 125- 12 ea
barbell shrugs: 405- 2x8
some ab work

[rynobull]

I was DEAD tired going to the gym yesterday but woke up a bit once I got on the elliptical but I still had to concentrate on getting zoned into it a lil harder than normal. Good workout though!

Friday: 7/13/07
-3 min elliptical
Squat: 285- 5x5, belt only
Smith split squats: 105-15ea, 12ea
Adductors: 130- 12, 8
Spider curls: 90- 10, 7 ,6
Seated hammers: 50’s- 13 ea, 8ea
Barbell forearm curls: 185-20.15
Skiier calf drop set:
375-18
285-19
195-29
145-35
Look for some pics tomorrow!

[rynobull]

10 weeks out @ 203.5 this mourning

Now off to do some strongman style training!

[rynobull]

From training this mourning!

[rynobull]

Monday: 7/16/07
-3min elliptical
Chest press: 320- 13RP 5 RP 2= 20
Smith shoulder: 165-13 RP 7 RP 3= 23
Cable tri ext: 170-13 RP 6 RP 6= 25
V-bar pulldowns: 180- 15 RP 6 RP RP5=26
Hammer iso rows: 290- 14 RP 7 RP 5= 26
Ab work

[rynobull]

Tuesday: 7/17/07
Squat: 360-3, 255-20
Leg ext: 235-12, 150-15 (slow)
Standing ez bar curls: 100-15RP6RP5=26
Reverse Grip cable curls: 95-16RP10RP9= 35
Leg sled calf: 470-20RP11RP10=41
Calf negatives: 2x10each, BW calf raises x 90

[B-natural]

your neck and traps look thicker from that pic

[rynobull]

your neck and traps look thicker from that pic

Thanks man, I havent done much direct trap work at all. Just hitting them with the rack deads and then in my strongman type training with farmers walks and other pulls and what not.......


Mowed a lawn yesterday....

Thursday: 7/19/07
-3 min elliptical
Bench: 190- 5x5
Cable flyes: 80- 19, 10
Upright rows: 100- 15, 12, 9
Face pulls: 160-20, 16
D-bell skulls: 40’s- 14, 10, 6
Overhead rope ext: 90-11, 10
Pronated chins: b/w- 13, 8, 8
Cable v-bar rows: 180- 16, 16…200- 10
abs

Then mowed a lawn about an hour after that workout.....ahah, gettin paid to do cardio!

[colobb]

looking huge man

[rynobull]

looking huge man

Thanks bro....the dieting messes with your head. Clothes fit a bit looser and it makes ya feel like a huge pu**y!! ....but then your in the weight room with a cut off and my mind starts saying...wow....ANIMAL!:eek: ahaha

Friday: 7/20/07
-3min elliptical
Front Squats ATG: 195- 12, 10, 8
Leg curls: 160-14, 10
SS w/
Abductors: 130-18, 15
Barbell curls: 100-14,9, 8
Highpulley curls: 50-12, 10
SS w/
Pronating d-bell curls: 45’s- 13ea, 10ea
Standing calf: 290-25, 20, 17
SS w/
Seated calf: 160-12, 12, 10

[rynobull]

9 weeks out updated pics. 203 this mourning. I am going to start adding in some cardio this week. Just 15 min. of biking a few times a week to start....:cool:

[DriverDan]

Wow, you look a lot closer than 9 weeks out. You're def doing it right, being ready ahead of time. Keep it up!

[rynobull]

Thanks Dan, here is todays workout. I am strating to add some cardio in here and there. Just 15-20 minutes when I feel like it. I am supposed to pick up a nice used stationary bike...will be nice to be able to just go downstairs in the mournings and cycle without having to go to the gym...rain or shine!!

Monday: 7/23/07
Am: 15 min cardio
PM: 3 min elliptical
Decline: 210- 9RP4RP3=16
d-bell shoulder: 70’s- 11RP6RP4=21
closegrip smith: 155-9RP5RP4=18
rack chins: +90- 12RP8RP5=25
rack deads: 555-6, 455-12
ab work

[rynobull]

Diet tweak for this week.

Low carb days: W, Sat, Sun
total: 2,565 cals, 360p/90c/85f

Medium carb days: M, Tues, F

total: 2,860 cals, 350p/185c/80f

High carb day: Thursday

Total: 3,537 calories, 273p/510c/45f

=2,830 calories a day averaged after a week

[B-natural]

how many wks out are you now bro? and what day is the Peggy Sue again?

[MUbodbuilder]

dude you are looking awsome. i cant beleive your gona diet for this long again. and the pic of you lifting a log....tree...thats classic ABA!

[rynobull]

how many wks out are you now bro? and what day is the Peggy Sue again?

I am 8.5 weeks out from the traverse city show and 9.5 out from the peggy sue. The peggy sue is the 29th of september with TC being the 22nd.

dude you are looking awsome. i cant beleive your gona diet for this long again. and the pic of you lifting a log....tree...thats classic ABA!

Thanks bro! Dieting has just become second nature at this point. With the diet I just hit macro goals for each meal so it makes it a ton easier if say I run out of chicken but have some lean turkey cooked up or if I am out of that I can do egg whites, or if I want I can pan fry a couple talapia fillets. It makes it a lot easier when I can have multiple choices each meal just so long as I get my desired ratios. I feel great thus far (2 months to go yet though!) and feel like staying leaner this offseason will help me tighten up my weaker areas. My hamstrings are very similar to how I was this spring and I still have a lot of time to cut. The log flip is straight up fun man! Builds good explosive power and it doubles as some cardio work :)

[rynobull]

Tuesday: 7/24/07
Am: lake path for 25 min.
Pm: 3 min elliptical
Squat machine: 670-7, 360-20
Platz hacks: 90-10, 50-15
Seated alt. d-bell curls: 55’s- 14RP7RP5=26
Reverse grip barbell curls: 75- 15, 12
Timed leg calf raise routine:
230- slow tempo
230- medium tempo
230- fast tempo


I live near a couple nice lakes and the one near our downtown has a great sidewalk path to take a stroll on so I walked that this mourning. It is about 2 miles.

[rynobull]

Wednesday: 7/25/07
Am: 15 min. cycle
Pm: mow lawn

Thursday: 7/26/07
Am: 15 min. cycle
Pm: 3 min elliptical
Incline d-bell: 95’s- 12,11,7
D-bell flyes: 70’s- 12, 9
Shoulder press machine: 180-11, 9 , 7
Side laterals: 20’s- 22, 15
Tate presses: 40’s- 20, 13, 10
Tri ext singles: 50-15ea, 10ea
Supinated pull-ups: b/w-18, 11, 8
d-bell row single: 125-15ea, 140- 10 ea
Machine shrugs: 475- 20, 16
some ab work

[rynobull]

Just got some new supps in today.

Here's my supp regimen.

Scivation Xtend: 6 scoops during weights
Primaforce Primal N2O (same as Scivation Vasoxplode): 1 serving 45 minutes to and hour before weights.
Controlled Labs Orange Triad: 2 caps 3 times a day with meals.
Applied Nut. RPM: 2 caps 2 times per day, taken with primal n2o if during a weight day.

[B-natural]

keep updates on your thoughts on these supps, esp the RPM

[rynobull]

keep updates on your thoughts on these supps, esp the RPM

I will let you know. After two workouts I like the stim almost adrenaline like effects that the RPM gives....and I sweat a TON more! Xtend, I have used before and I get great endurance from it.


Friday: 7/27/07
Am: 15 min. cycle
Pm: 3 min elliptical
Squat: 295- 5x5, belt only
Smith split squats: 125-15ea, 12ea
Adductors: 130- 15, 10
Over incline curls: 35’s- 20ea, 40’s-15ea
Seated hammers: 50’s- 15 ea, 12ea, 10ea
Barbell forearm curls: 185-25,20
Skiier calf drop set:
355-20
305-12
255-12
205-14
155-18
105-25

[rynobull]

Interesting....

204 this mourning! I gained a pound; I thought for sure I would be around 200-201 as I am feeling so much tighter than last week. Plus I lowered cals by 200 cals/day and started to do cardio at 15 min. a day on lifting days, and 30 on non lifting days.

Lets see here:
cardio: 135 min. more than last week at roughly 4 cals/ min= -540 cals
diet: -200 cals/day x 7= -1,400 cals
total: -1,940 cals over my already deficient I had going previously!

So I was losing a pound to half a pound there for a couple weeks, then I lower my cals more and start to do cardio....then I gain weight but look tighter.

There could be a few reasons.
A- I am waking in the middle of the night and sleep eating... (not likely)
B- I started those new supps on Thursday....(likely the cause) I def. think the RPM has something to do with it!


***also, no pics today..no one around to take them for me!

[DriverDan]

A single pound could just be water fluctuation. That's why I weigh myself daily, I can track if it's water or not.

[rynobull]

Oh I know on the water fluctuation part....I will just keep on doing what I am doing and follow the mirror!

[RisingAgainst]

Damn dude... wow... I lost track of this thread for a while, I missed a lot (obviously..) you look amazing bro... keep it up

[rynobull]

Damn dude... wow... I lost track of this thread for a while, I missed a lot (obviously..) you look amazing bro... keep it up

Thanks RA, I want to bring it home!!!


Monday: 7/30/07
AM: -3 min elliptical
Chest press: 325- 14RP5RP4=23
Smith shoulder: 175-10RP6RP4=20
Cable tri ext: 180-12RP7RP5=24
V-bar pulldowns: 190-15RP6RP5=26
Hammer iso low rows: 300-13RP7RP5=25
Some ab work
PM: 15 min. cycle, yet to be completed though...

[rynobull]

Diet updates:

Training days: 2,514 cals, 270p/210c/66f

Off days: 2,328 cals, 312p/90c/80f

Over the week:
2,435 cals/day average

[rynobull]

Updated pics....little less than 8 weeks out.

[colobb]

looking good man, hammies are comming in pretty sharp

[lionelxxl]

I really like your front double bis.. add a confident smile to that and you're golden. GOOD JOB!:D

[rynobull]

Thanks fellas. Just suttle changes each week all add up. I look from week to week and see almost no changes...then I look at the first pics 3 weeks ago and its like woah...guess everything is coming along!

[B-natural]

nice work bro, looks like some striations in the mid back are coming through, pretty solid to be 8wks out, keep it up, just don't peak out early bro

[rynobull]

Tuesday: 7/31/07
Am: 15 min cycle
Pm: 15 min cycle

Wednesday: 8/1/07
Am: 3 min elliptical
Squat: 345-6, 260-21 (then proceed to lay on the floor for a few minutes or so)
Leg ext: 245-12, 160-16
Standing ez bar curl (close grip): 90-20RP8RP7=35
Reverse grip cable curls: 100-20RP12RP8=40
Leg sled calf raises: 490-20RP12RP8=40
-right into calf negatives 2x10 ea
-b/w calf raises x100
Pm: 15 min cycle

What a way to start the month!! Hellz yeah!

[B-natural]

260 for 21? mother f*****

[rynobull]

260 for 21? mother f*****

Dude, it was tough. I layed on the floor breathing quite heavily for several minutes after! I want big legs!!! ahaha

[rynobull]

Thursday: 8/2/07
Am and Pm: 15 min cycle

Friday: 8/3/07
Am: 15 min elliptical
Pm: 3 min elliptical
Bench press: 195- 5x5
Cable flyes: 90-15, 8
Upright rows: 115- 12, 10, 8
Face pulls: 170-20, 15
Decline skulls: 90- 12, 11, 11
Reverse grip tri ext single: 40- 20ea, 16ea
Pronated chins: b/w +20- 9, 7, b/w- 8
Cable v-bar rows: 200-15,12,10
Ab work: axe chops/sprinter sit ups

[rynobull]

forgot to mention....going to a Tigers game tomorrow!!! :) I am super excited. I need a weekend to just sit and rest and relax. This week I lifted 3 days instead of 4. Started to feel a little beat up so I needed the rest. I am also not going to do the strongman training this sunday (but hope to ride my dirt bike some= good workout!). I will do some light cardio, and plenty of walking tomorrow. Diet will be on like always! Pack a small cooler with some chicken/veggies/walnuts and then, of course....the sludge I always rant about!!

[DriverDan]

I'm curious, why are you doing so many high rep exercises? Trying to expend more energy?

[rynobull]

I'm curious, why are you doing so many high rep exercises? Trying to expend more energy?

Thats just the way it works out. I alternate some DC style training in every other workout for the body parts then some training with a bit higher volume and higher reps.

[rynobull]

Went to the tigers game yesterday. It was so awesome! Diet was on...I packed some sludge and ate it while at the game :).

Couple new pics.

7 weeks out, 202.5 pounds

-Note: I need a new place to take pics. I am getting weird shadows from the window and its trac lighting above that makes things look weird.......

[DriverDan]

-Note: I need a new place to take pics. I am getting weird shadows from the window and its trac lighting above that makes things look weird.......
Take pics outside and show off for the neighbors :D

[rynobull]

Take pics outside and show off for the neighbors :D

Yep, that is a good call. Speaking of which when I was doing my afternoon/evening cardio (pushing the lawn mower) I glanced over at the garage window and was like holy ****! I didnt know my ab cuts were that deep..then I started checking myself out...I am leaner than my pics suggest. So basically...yea...take some pics outside is the moral of the story.

Cardio today:
30 min cycle in the am
mow lawn in the pm

[RisingAgainst]

Yep, that is a good call. Speaking of which when I was doing my afternoon/evening cardio (pushing the lawn mower) I glanced over at the garage window and was like holy ****! I didnt know my ab cuts were that deep..then I started checking myself out...I am leaner than my pics suggest. So basically...yea...take some pics outside is the moral of the story.

Cardio today:
30 min cycle in the am
mow lawn in the pm
I love mowing the lawn... the looks the neighbors get on their faces when you hit a tall spot and you just front lateral raise the mower... LOL Even better is when you can use the weedeater with one hand and talk on the phone with the other and do so casually.. LOL

[B-natural]

I love mowing the lawn... the looks the neighbors get on their faces when you hit a tall spot and you just front lateral raise the mower... LOL Even better is when you can use the weedeater with one hand and talk on the phone with the other and do so casually.. LOL

Always a showoff

[rynobull]

Too bad I don't have any neighbors....well I have neighbors...but none that are 18-35 years old, female, hot, and single :D:D:D:D

[rynobull]

Saturday: 8/4/07
Am: 20 min cyle
Pm: walking at tigers game

Sunday: 8/5/07
Am: 30 min cycle
Pm: mow lawn

Monday: 8/6/07
Am: -3 min elliptical
Front Squats ATG: 205- 12, 9, 8
Leg curls: 165-14, 10
SS w/
Abductors: 140-15, 12
Barbell curls: 100-15,10
Drop set: 100-9, 80-8, 60-15
Highpulley curls: 50-11, 10
SS w/
Pronating d-bell curls: 40’s- 15ea, 12ea
Standing calf: 320-22, 15, 14
SS w/
Seated calf: 160-13, 10, 12

[rynobull]

Tuesday: 8/7/07
Am/pm: 25 min cardio each

Wednesday: 8/8/07
Am: -3 min elliptical
Decline: 215-6RP4-RP3=13
d-bell shoulder: 70’s- 13RP7RP5=25
dips: b/w-20RP11RP9=40
d-handle pulldowns: 200-14RP6RP5=25
rack deads: 565-6, 475-12
ab work
Pm: 25 min cardio


My chest exercises are starting to stall now. Always the first mucle group to stop gains/ lose strength when dieting. Rack deads went well though...

[RisingAgainst]

Too bad I don't have any neighbors....well I have neighbors...but none that are 18-35 years old, female, hot, and single :D:D:D:D
Bro.. ask B, he knows my saying.. they aint gotta be single... When you get sick of em or they get annoying, you just call their husbands/boyfriend to come and pick their asses up!

[B-natural]

Bro.. ask B, he knows my saying.. they aint gotta be single... When you get sick of em or they get annoying, you just call their husbands/boyfriend to come and pick their asses up!

Ya, he can be a prick. lol

Nice workouts, dieting sucks, but keep the reps the same, well as best as you can, keep it up

[rynobull]

Ya, he can be a prick. lol

Nice workouts, dieting sucks, but keep the reps the same, well as best as you can, keep it up


Thanks bro. Yeah my energy is starting to taper a bit here and there. It is hit or miss somedays.

Thursday: 8/9/07
Am/pm: 25 min cardio each

Friday: 8/10/07
Am: 25 cycle
Pm: -3 min elliptical
Squat machine: 700-6, 380-20
Plats style hack squat: 110-8, 70-16
Seated alt. d-bell curls: 60’s- 10eaRP5eaRP4ea=19ea
Right to 35’s- 20ea
Reverse grip barbell curls: 75-14,12
Leg sled calf raises for time:
250- slow tempo
250- medium tempo
250-fast tempo
-10 min walk on treadmill.

[rynobull]

Saturday: 8/11/07
Am/pm: 25 min cycle each

I am going to cycle some this mourning...then suppossed to ride dirt bike later today. I know that is going to really take it out of me!!

201 pounds waking this mourning. I pinched my glute/hamstrings and there is fat there so that means I still need to keep working harder!

Lost 1.5 pounds this past week so diet will stay the same, but increase cardio by 5 min.

Monday: refeed
2,962 cals, 234p/412c/42f

Tuesday, Thursday, Saturday, Sunday: low carb days
2,130 cals, 270p/60c/90f

Wednesday, Friday: carbs before and after workout only...
2,410 cals, 270p/130c/90f

Week: 2,330 cals/day average

[rynobull]

Sunday: 8/12/07
Am: 30 min cycle
Pm: dirt bike ride!

Monday: 8/13/07
-3 min walk on treadmill
Incline d-bell- 100’s-9, 95’s-10,9
D-bell flyes: 70’s-13,10
Machine shoulder press: 190-11,9,7
Side laterals: 25’s-20,15
Tate press drop set: 45’s-12, 40’s-11, 35’s-10, 30’s-10
Single tri cable ext: 50-15ea, 12ea
Supinated pull-ups: b/w+20-12,8,7
D-bell rows: 140-12ea, 150-12ea
D-bell shrugs: 140-‘s-2x20
Some ab work
-10 min treadmill



The dirtbike riding on sunday just wore me out! What an awesome workout!!

Today is/was high carb day. I feel good!! hehe. Strength is suprising me at this point. Less than 6 weeks out from the 1st show and I am still making gains in almost every exercise. I have never d-bell rowed that much in my life! Not even when i was 240 pounds! Rock on!

[MUbodbuilder]

ryno you are doing some awsome work here. your also not too far out now are you?

[rynobull]

ryno you are doing some awsome work here. your also not too far out now are you?

Thanks MU! I am less than 6 weeks out from show 1, and less than 7 weeks out from show 2. My energy levels are hit or miss. Seems to be more miss lately, but I manage to pull it together to get it done during my weight sessions. I will get some more pics up soon. Hovering around 200 pounds on the mourning emptied out.

[B-natural]

I'll be at the peggy sue (in the seats), and you've got some decent competition man

[MUbodbuilder]

where are these 2 shows at?

[rynobull]

I'll be at the peggy sue (in the seats), and you've got some decent competition man

I am just bringing the best that I can. Thats all I can do. I can only worry about me at this point. I look forward to seeing ya again B-nat! Hopefully I get to before the show since I will be down there in less than 2 weeks for classes :eek:

[rynobull]

where are these 2 shows at?

Sept. 22nd- Traverse City, Leelanau Casino to be exact

Sept. 29th- Saginaw, Saginaw Valley State University

[rynobull]

Wednesday: 8/15/07
Am: -3 min elliptical
Squat: 300- 5x5
Leg sled single SS w/ adductors:
270-8ea and 130-16
180-12ea and 130-12
Tri set: Over incline curls, seated hammers curls, behind back forearm curls:
40’s- 20ea, 15ea, 12ea
45’s- 15ea, 12ea, 10ea
195- 18,15,13
Leg sled calf SS w/ body weight calf:
500- 20, 15,15 B/W: 3x30
Pm: 30 min cycle


The squats were pretty tough. I supersetted a couple things and also did a tri set in there. It felt good. That is all for now!

[rynobull]

Couple quick shots. I need to get some outdoors. The lighting is killing me!

[rynobull]

Friday: 8/17/07
Am: 30 min cycle
Pm: -3 min elliptical
Chest press: 330- 10RP3RP2=15
Arnold presses: 50’s- 11RP6RP5=22
Cable tri ext: 180-13RP8RP6, 100-20
V-bar pulldowns: 200-8RP drop to 180-8RP6= 22
Chest supported b-bell rows: 175-12RP7RP5=24
Floor wipers SS w/ swiss ball and d-bell v-ups.
-10 min treadmill

[B-natural]

lookin dialed in man, keep it up, oh and I'm tryin to get a few ppl to watch the peggy sue also, I'll get ya a cheerin section, and scream your name like mad men.

[rynobull]

lookin dialed in man, keep it up, oh and I'm tryin to get a few ppl to watch the peggy sue also, I'll get ya a cheerin section, and scream your name like mad men.

ahaha, awesome! A cheering section would be sa-weet!

Saturday: 8/18/07
-AM/PM: 30 min cycle each

Sunday: 8/19/07
same as yesterday...
-weighed in at 199 dry this mourning

[rynobull]

Monday: 8/20/07
-3min treadmill
Squats: 350-3, 265-15
Leg ext: 255-10, 170-18RP4
Standing ez bar curl (close grip): 100-13RP7RP6=26
Reverse grip cable curls: 110-21RP10RP9=40
Leg sled calf raises: 500-21RP11RP10=42
-right into calf negatives 2x10 ea
-b/w calf raises x110
-20 min treadmill

Hit a snag in the squats. Everything else was great. I felt really strong but I just didnt perform. (Thats what she said too :o .....ahahah) Its at about the same weight I slowed down at earlier this summer so I am not surprised at all. Just trying to keep as much strength as I can and if I gain....ROCK ON BABY!:eek:

[rynobull]

Tuesday: 8/21/07
Am/pm: 35 min cycle each

Wednesday: 8/22/07
Am: 35 min cycle
Pm: - 3 min elliptical
Bench press: 200-4,4,3
Cable flyes: 90-16,10
Wide pushups, feet elevated on stability ball: 2x15
Upright rows: 120- 14,10,9
Face pulls: 180-20,17
Decline skulls: 90-13,12
Reverse grip tri cable single: 40-22ea, 18ea
Close grip pushups, feet elevated on stability ball: 2x12
pronated chins: b/w+20-9,7,7
v-bar cable rows: 210-16,15
Sprinter sit-ups
-20 min on tread mill, 4% incline, 3.5mph.

Thursday: 8/23/07
Am/pm: 35 min cycle each


Everything going well.
Weighed in at 198 last couple mournings now.

[Paladin]

Lookin good dude, your really pushing great man.
Keep this up, you make a lot of seem like we are lazy pigs, compared to your workouts. LOL

[rynobull]

Man I have slacked on the log....kept updating my other one but missed this one!! WTF!!!!!!!! Also note that I am back in college and am doing some new exercises as well as the dumbbell and machine weights (ones that are similar) feel different.....


Friday: 8/24/07
AM: 35 min cycle
PM: -3 min elliptical
Front squat: 215- 7, 6,5
-SS- leg curls-170- 11, 8
abductors: 140-15,12
Seated incline curls drop set:
40’s- 12ea, 35’s- 8ea, 30’s-8ea, 25’s-12ea
-SS- High pulley curls: 50’s- 16,12
pronating curls: 40’s- 16ea, 12ea
-SS- standing calf: 340- 23, 16, 15
seated: 160-14, 12, 10
-20 min tread, 3.5mph & 3.5% incline

Saturday: 8/25/07
-REST

Sunday: 8/26/07
-mow lawn

Monday: 8/27/07 *diff. gym
Am: -3 min treadmill
Some ab work
Hammer chest press: 180-15RP5RP3=23
Smith shoulder: 135-12RP7RP5=24
Dips: b/w+20- 21RP8RP7=36
Hammer iso pulldowns: 230-12RP7RP5=24
Rack deads: 575-4, 485-9
PM: 40 min cycle

Tuesday: 8/28/07
Am/pm: 40 min cycle

Wednesday: 8/29/07
Noonish: -10 min treadmill
Seated alt. curls: 50’s-12eaRP7RP5=24
Drop to 30’s-20ea
Reverse grip cable curl: 84-20RP12RP10=42
Hammer isolateral leg press: 410-7, 270-20
Goodmournings: 225-15, 245-12
Skier calf drop set: 305-20, 255-16, 205-17, 155-25, 105-30
-12 min treadmill (overwalked….lol)
PM: 40 min cycle

[DriverDan]

Man I have slacked on the log....kept updating my other one but missed this one!! WTF!!!!!!!! Also note that I am back in college and am doing some new exercises as well as the dumbbell and machine weights (ones that are similar) feel different.....
You could combine them, stop this one and just continue it on the other. I tried doing 2 logs before and it just didn't work.

[rynobull]

Thursday: 8/30/07
am: 40 min cycle
pm: mow lawn, 25 min cycle

[rynobull]

Split my cardio up more today as I was...well...bored and I know it wont hurt. Trained at the college gym so weights are different. I could tell it was Friday though....kinda draggin in the middle of the workout, but I finished feeling pretty good.

Friday: 8/31/07
Am: 30 min cycle
Mid day: -5 min cycle
Incline hammer strength: 200-15, 12
D-bell flyes: 70’s-13, 11
Arnold presses: 50’s- 8, 45’s-7
Side cable lateral raises: 20- 16ea, 12ea
d-bell skulls- 35’s- 13, 10
Supinated pull-ups: b/w+20-12,9
d-bell rows: 145-2x12 ea
floor wipers: w/135- 2 sets
-20 min treadmill
pm: 25 min cycle

[rynobull]

Saturday: 9/1/07
am: 40 min cycle
pm: 40 min cycle

[rynobull]

195 this mourning!

[B-natural]

Only a few wks bro, keep it up

[rynobull]

Only a few wks bro, keep it up

No letting up now!!

I have keys to the gym :)

-SS- super set, -GS- giant set

Monday: 9/3/07
Am: 5 min tread
Leg sled calf: 500- 22RP15RP13RP10
-SS- Incline seated d-bell curls: 40’s-12,10,8
Rope cable curls: 110- 14, 12, 10
Squat machine: 540- 8, 6 (belt only)
-GS- Leg ext: 210- 12, 10
Leg curls: 160-12, 10
Adductors: 130- 14, 12
-20 min treadmill
Pm: 40 min cycle (later today)

I struggled through the workout, but somehow felt better once I just walked on the treadmill. Like 19 days left so this is to be expected.....

[MUbodbuilder]

dont start thinking of ice cream and pizza just yet, you gotta win first man!

[rynobull]

dont start thinking of ice cream and pizza just yet, you gotta win first man!

I had ice cream today! Fat free blue bunny fudge brownie (or whatever its called) is descent stuff. Hey, I gotta hit my high carbs day somehow :eek:

[rynobull]

40 min of cycling in the mourning...then again this evening!

[B-natural]

Too bad yer not livin in saggy, you had a job, well I got you a job, but since yer commuting it won't work

[rynobull]

Too bad yer not livin in saggy, you had a job, well I got you a job, but since yer commuting it won't work


Well dang B! I appreciate the thought. I just have prior commitments back in Cadillac to finish...and yep...social life took a hit...


Kinda draggin butt today. I actually feel more energized after my workout though..... I mean 2.5 weeks to go low energy and feeling not too great is to be expected, my strength still surprises me that it hasnt dropped more! Overall I feel stronger, leaner, and heathier (not like death warmed over) when compared to my last competition.

Wednesday: 9/5/07
-10 min treadmill
-SS- Stability ball roll in's with weighted crunches (x3 each)
-Incline smith: 155-10RP6RP5= 21
-Hammer shoulder press: 140-16RP8RP6= 30
-Decline close grip: 12 RP 6 RP5= 23
-Wide pulldowns: 168-10, 132-20
-D-handle cable rows: 180-12, 156-16
-10 min treadmill


Pm: 40 min cycle (that is later tonite of course...)

[rynobull]

9/6/07: Thursday
am/pm: 45 min cycle

-Note: I have a bruise on the inner part of my right thigh, it was tender last night a bit like I pulled or strained my adductor. It feels better today, but I am going to go lighter with the legs later today.....

[MUbodbuilder]

heh, just put a leach on there.... haha jk

[rynobull]

I did some lite/moderate cycle this mourning for 30 min to try and loosen the legs up!

Feeling beat up so I stopped a few reps from failure...took the intensity down a notch or two.

pm: -5 min treadmill
-SS- Standing calf: 360- 20, 15, 13
Seated calf: 160-20, 16, 14
Single cable curl: 50- 20ea, 16ea
REverse grip single cable curl: 40- 20ea, 18ea
Standing d-bell curls: 45's- 18ea, 12ea
Leg press: 450- 3x10
-20 min treadmill

-Hit the calves, biceps and forearms pretty good...took it easy on the quads/hams as they hurt!

REST OF THE WEEKEND OFF!

[dalvare1]

Awesome Ryno!

Dude you gotta put some pics up!

[B-natural]

sounds like wear and tear bro, i'd lighten up on the cardio a little bit more. Be sure to stretch PWO also, and I'd be upping my vitamins a little bit more too, free radicals are probably eating things up right now. more vit b,c,e. calcium/vit d. pre bed may do some good too

[rynobull]

sounds like wear and tear bro, i'd lighten up on the cardio a little bit more. Be sure to stretch PWO also, and I'd be upping my vitamins a little bit more too, free radicals are probably eating things up right now. more vit b,c,e. calcium/vit d. pre bed may do some good too

Good call. I am feeling much better these last few days. Yesterdays workout was goooood. :cool:

[rynobull]

Little update here!

Saturday:
-did some cardio in the pm, 45 min cycle

Sunday:
-45 min am and pm

Monday:
-noon= legs, biceps, forearms, 25 min walking on the tread total
-around 6 pm: 45 min cycle

Tuesday:
-45 min. am/pm
-first coat of protan

Wednesday: (Yet to be done)
-noonish= chest, shoulder, tris, walk for 25 min total split before and after, last of any cardio
- later tonight another coat of protan

Thursday:
-am= coat of protan
-pm= -Back biceps, no cardio
-coat of protan

Friday:
-am= coat of protan
-pm= coat of protan

Lots of posing whenever I can. Between sets at the gym, before after showers, before after protan, first thing in the mourning, before bed. I have been posing my legs a lot working on being able to hold it long. I flex my legs hard everytime I use the microwave, seperate egg whites, and when washing and drying my hands after going to the rest room. Weird yes, but I always remember to do it then!

[B-natural]

GOOD LUCK BRO, less than 24 hrs and all of this hard work has paid off.