Results 31 to 45 of 334
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07-15-2012, 01:37 PM #31
I train usually with myself! Unless I can get a friend to come with me! IDK I think 30-45 minutes
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07-15-2012, 10:36 PM #32
Abs, Delts & Traps
HANGING LEG RAISE
10 straight 10 left 10 right x 3 sets
Ab Coaster 40lbs 20 straight 20 left 20 right x 3 sets
STANDING MILITARY PRESS
95x20
115x11
125x8
135x6
125x8
115x11
95x16
SEATED DB PRESS
40'sx20
50'sx15
60'sx10
70'sx7
60'sx9
50'sx12
DB LATERAL RAISES
30x12
30x12
30x12
35x10
35x10
40x10
DB SHRUGS super set with REVERSE CABLE FLIES
100'sx20 - 10x20
100'sx20 - 10x20
100'sx20 - 10x20
100'sx20 - 10x20
100'sx20 - 10x20
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07-16-2012, 10:11 PM #33
Leg 'em
7-16-12
WARM UP - LEG EXTENSIONS - LEG CURLS - HIP ABDUCT - HIP ADDUCT
90x20 - 50x20 - 150x20 - 150x20
105x20 - 70x20 - 160x20 - 160x20
135x20 - 90x20 - 170x20 - 170x20
(SMITH) MACHINE SQUATS (DEEP) working more on range of motion
110x20
160x12
180x12
200x12
110x20
DEADLIFT
135x20
185x15
225x12
LIFE FITNESS LINEAR LEG PRESS (TOES OUT)
383x20
473x15
225x12
LEG EXTENSIONS
85x20
100x20
115x20
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07-18-2012, 02:34 PM #34
Back 2 back
7-12-12 10:10am
WARM UP 2 sets (CABLE) LAT PULLDOWN 85x20 - REVERSE CABLE FLIES
LAT PULLDOWN super set with REVERSE CABLE FLIES
120x15 - 7.5x20
140x15 - 7.5x20
160x12 - 7.5x20
180x10 - 12.5x20
PRO GRIP PULLDOWN super set REVERSE CABLE FLIES
130x15 - 12.5x20
140x15 - 12.5x15
150x12 - 12.5x15
160x12 - 12.5x15
CLOSE GRIP PULLDOWN super set with ROPE CABLE FACE PULLS
140x15 - 37.5x20
160x15 - 42.5x20
180x10 - 47.5x20
200x7 drop set 140x10
6:00PM BACK ROUND 2
LIFE FITNESS FRONT PULLDOWN
140x15
150x15
160x15
170x15
90x30
CABLE WIDE GRIP LAT PULLDOWN
140x15
130x15
120x15
120x20
PRO GRIP SEATED CABLE ROW super set with ROPE PULLDOWNS
100x20 - 25x20
100x20 - 20x20
100x20 - 15x20
LIFE FITNESS ROW (SINGLE ARM)
82x25
107x20
last set was top grip double drop set
132x20 82x20 57x30
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07-18-2012, 11:16 PM #35
CHEST EXPRESS getting my HULK OUT
7-18-12
WARM UP - rotator cuff work with the cables 3x15-20
SMITH MACHINE INCLINE BENCH
110x20
160x12
170x10
180x8
190x6 drop set 110x12
FLAT DB PRESS
85'sx12
90'sx12
95'sx12
100'sx12
LIFE FITNESS DECLINE PRESS
242x14
252x11
162x10
272x8 drop set 182x10
MACHINE PEC FLIES
150x20
150x20
150x15 105x6 more
HIGH TO LOW CABLE FLIES (LIFE FITNESS MACHINE)
27.5'sx20
32.5'sx20
37.5'sx15
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07-20-2012, 01:19 PM #36
GUN SHOW (Ryah Hughes Blast Training) Inspired
7-19-12
ALTERNATING DB CURLS
20'sx10 30'sx10 40'sx10 30'sx10 20'sx10 X 3 SETS
ROPE EXTENSIONS (LIFE FITNESS DUAL CABLE MACHINE)
42.5x10 52.5x10 62.5x10 52.5x10 42.5x10 X 3 SETS
SKULL CRUSHERS
75x10
85x10
95x10
105x10
STANDING EZ BAR CULRS
95x10
100x10
105x10
110x10
SEATED HAMMER CURLS
40'sx10
45'sx10
50'sx10
SEATED STRAIGHT BAR CURLS
20x20
30x20
40x20
1 ARM TRICEP KICKBACKS super set with OVERHEAD DB EXTENSIONS
35x10 - 50x20
40x10 - 55x20
45x10 - 60x20
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07-22-2012, 10:35 AM #37
Shoulders (get some)
WARM UP - ROTATOR CUFF CABLE WORK 3 sets 15-20 reps
SEATED DB PRESS
40x20
50x15
60x12
65x10
75x8
BARBELL UPRIGHT ROW
80x15
90x15
100x15
110x15
DB LATER RAIES (PYRAMID STYLE)
10x10 20x10 30x10 20x10 10x10 x 3 Sets
SEATED REAR DB LAT RAISE super set DB FRONT RAISE
10x15 - 10x15
15x12 - 15x12
20x10 - 20x10
25x8 - 25x8
SMITH MACHINE SHOULDER PRESS (REPS FOR 2 MINUTES)
60x42
65x41
70x39
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07-22-2012, 10:45 AM #38
BACK (BACK BLAST) RH Blast training
BENT OVER BARBELL ROW
95x15
115x12
135x10
155x10
175x10
185x10
WIDE GRIP LAT PULLDOWN
100x10 110x10 130x10
105x10 115x10 125x10
110x10 120x10 130x10
1 ARM DB ROW super set PULL UPS TILL FAILURE
50x20 - PULL UPS 7
60x20 - PULL UPS 6
70x20 - PULL UPS 6
SEATED CABLE ROWS
120x10 130x10
130x10 140x10
140x10 150x10
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07-23-2012, 05:11 PM #39
Chest (building blocks) blast training
7-23-12 screwed up my knee trying to fill in for a softball game F&#$....... But I can still get it done upstairs...
INCLINE BARBELL BENCH
135x20
155x15
175x12
195x10
205x8
215x6
FLAT BARBELL PRESS
135x20
165x15
185x12
205x10
225x8
235x6
DECLINE LIFE FITNESS MACHINE
140x20
160x15
180x12
200x10
220x8
240x6 got (9)
DUMBBELL PULLOVER drop set
70x10 60x10
75x10 65x10
80x10 70x10
150 PUSH UPS
6 sets of 25
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07-25-2012, 04:42 PM #40
Back (GET WILD) blast training
7-24-12
WIDE GRIP LAT PULLDOWN
85x20
100x15
120x12
140x10
160x8
180x6
170x8
150x10
130x12
110x15
95x20
ONE ARM CABLE ROWS super set with STRAIGHT BAR PULLDOWNS
85x12 - 120x12
85x12 - 130x12
90x12 - 135x12
95x12 - 140x12
DUMBBELL ONE ARM ROWS
90x12
100x10
110x8
115x8
120x8
WIDE GRIP PULL UPS 100 REPS TOTAL (COMBINED)
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07-27-2012, 11:53 AM #41
Shoulder Training (BEAST MODE) Ryan Hughes blast training
7-26-12
WARM UP ROTATOR CUFF CABLE WORK 3x15-20
SEATED BARBELL MILITARY PRESS (100 TOTAL REPS)
115x15
115x15
115x15
120x15
115x15
120x15
125x12
INCLINE BENCH DB REAR FLIES super set SINGLE ARM REAR CABLE FLIES
20x15 - 7.5x20
25x12 - 12.5x20
30x10 - 17.5x20
35x8 - 22.5x20
DB LATERAL RAISE drop set
25x12 - 20x12
30x12 - 20x12
35x12 - 20x12
40x12 - 20x12
DB ALTERNATING FRONT RAISES super set with BARBELL FRONT RAISE drop set
25x10 - 40x10, 20x10
30x10 - 50x10, 40x10
35x10 - 60x10, 40x10
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07-27-2012, 08:25 PM #42
Arms (Armed & Ready) another Blast Training workout by Ryan Hughes
7-27-12
EZ BAR PREACHER CURLS (great focus on the squeeze of the biceps)
65x10
75x10
75x10
65x10
65x10
70x10
REVERSE GRIP TRICEP PULLDOWNS (again focus on the squeeze)
145x10
150x10
155x10
160x10
165x10
165x10
STRAIGHT BAR 21's super set with DIPS TILL FAILURE
40 7x7x7 - 17
50 7x7x7 - 18
60 7x7x7 - 14
ALTERNATING DB CURLS dbl drop set super set with DECLINE SKULL CHRUSHERS dbl drop set
35x10,30x10,25x10 - 115x10,105x10,95x10
35x10,30x10,25x10 - 105x10,95x10,85x10
35x10,30x10,25x10 - 105x10,95x10,85x10
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07-28-2012, 02:22 AM #43
- Join Date
- Jul 2012
- Posts
- 12
- Rep Power
- 0
strong lifts, what's with the pen cap in your mouth in the pics?
what's your nutrition like?
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07-28-2012, 01:08 PM #44
lol its a floss stick. 6oz protein, carb cycling, and a mixture of fats. for my first 3 shows I used a local guy for nutrition he had me on 8oz of chicken or Tilapia, 1 cup of rice or yams, and 20 almonds. No I've hired Ryan Hughes for all my prep and he's given me an exact regimen and diet with supplements to follow, and things are to change as we go forward!
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07-28-2012, 09:32 PM #45
CHEST & ABS (BLAST TRAINING) by Ryan Hughes
7-28-12
ABS -
HANGING LEG RAISES 3x15
BICYCLES 3x30
KNEES BENT CRUNCHES 3x30
LEGS FLAT CRUNCHES 3x30
CHEST -
WARMUP 1 set of 135x20-30
BODY WEIGHT BENCH PRESS (COMPLETE 60 REPS)
210x15
210x12
210x10
210x10
210x9
210x8 =64
INCLINE DB PRESS - aim for 20 reps
60x20 (18)
55x20
55x20
55x20 (17)
DECLINE DB PULLOVERS super set DECLINE DB FLIES
65x10 - 40x10
75x10 - 45x10
85x10 - 50x10
PEC MACHINE FLY
130x12
140x12
150x12
160x12
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