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  1. #31
    RX MEMBER trofys10's Avatar
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    Default

    I train usually with myself! Unless I can get a friend to come with me! IDK I think 30-45 minutes

  2. #32
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  3. #33
    RX MEMBER trofys10's Avatar
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    Default 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

  4. #34
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  5. #35
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  6. #36
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  7. #37
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  8. #38
    RX MEMBER trofys10's Avatar
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    399

    Default 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
    Attached Images Attached Images

  9. #39
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  10. #40
    RX MEMBER trofys10's Avatar
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    Default 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)
    Attached Images Attached Images

  11. #41
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  12. #42
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

  13. #43
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    Default

    strong lifts, what's with the pen cap in your mouth in the pics?

    what's your nutrition like?

  14. #44
    RX MEMBER trofys10's Avatar
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    Default

    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!

  15. #45
    RX MEMBER trofys10's Avatar
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    Default 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
    Attached Images Attached Images

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