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by Ryofire
Mon Dec 31, 2012 4:55 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

12/31/12

Pull Up: BW 1x6

Negatives: BW 1x8

30 Minutes HIIT
by Ryofire
Mon Dec 31, 2012 4:54 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

Re: Ryofire's Journal

mrbear666 wrote:sorry to hear that mate, its horrible when you lose a pet :(


He died too young :(
by Ryofire
Fri Dec 28, 2012 9:05 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

Not So Great Day

Sure I got a great workout in and got paid today. But unfortunately I lost my cat Smokey. A neighbor found him dead in her back yard, my father and younger brother confirmed it. I will always love you and miss you baby kitten! :(
by Ryofire
Wed Dec 26, 2012 3:19 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

12/26/12

Grip Exercise with grip tool: both hands 2x15

Bicycle Crunch: BW 2x15

Transverse Vaccum 3x60seconds

Superman: BW 1x15

Plank: 1x20seconds

30 minute HIIT Running
by Ryofire
Wed Dec 26, 2012 3:18 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

Re: Ryofire's Journal

Mini Forklift Ⓥ wrote:Keep up the good work buddy.

What are supermans, some kind of prone hold?


by Ryofire
Tue Dec 18, 2012 10:05 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

12/18/12

30 minutes HIIT

EZ Bar Bicep Curl: 65lbs 1x5; 55lbs 1x10

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

Stretching
by Ryofire
Wed Dec 12, 2012 11:36 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

12/12/12

Epic 12/12/12

Lots of walking some crunches and supermans and grip exercises.
by Ryofire
Tue Nov 20, 2012 12:45 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

11/19/12

Stretching before hand.

30 minutes HIIT

EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

Bicycle Crunch: BW 2x15

Transverse Vaccum: 3x60seconds

Chest Raise: BW 1x15

Crunch/Reverse Crunch Machine: 70lbs 2x12

Back Extension Machine: 230lbs 1x8; 220lbs 1x12
by Ryofire
Tue Nov 06, 2012 9:36 am
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

11/5/12

Stretching before hand.

30 minutes HIIT

Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

Bicycle Crunch: BW 2x15

Transverse Vaccum: 3x60seconds

Chest Raise: BW 1x15

Crunch/Reverse Crunch Machine: 70lbs 2x12

Back Extension Machine: 220lbs 2x12
by Ryofire
Sun Nov 04, 2012 9:37 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

11/4/12

Transverse Vacuum 2x60 seconds

1 hour walk after work.
by Ryofire
Fri Nov 02, 2012 3:32 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

11/2/12

BW Squat: BW 1x15

Push ups: BW 1x15

Pull Ups BW 1x6

Bike ride.
by Ryofire
Fri Oct 19, 2012 1:39 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

10/19/12

Grip Exercise with grip tool: both hands 1x15

Bicycle Crunch: BW 1x15

Superman: BW 1x15

30 minute HIIT Bike
by Ryofire
Tue Oct 16, 2012 8:52 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

10/16/12

15 minutes HIIT Machine Bicep Curl: 50lbs 1x10; 40lbs 1x12 Lat Pulldown: 142.5lbs 1x6; 127.5lbs 1x10 Bicycle Crunch: BW 2x15 Transverse Vaccum: 3x60seconds Chest Raise: BW 1x15 Crunch/Reverse Crunch Machine: 70lbs 2x12 Back Extension Machine: 220lbs 2x12 15 Minutes HIIT Punching on the Bag a little ...
by Ryofire
Mon Oct 08, 2012 2:35 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

10/8/12

Shoulder Push Ups: BW 1x12

Push Ups: BW 1x15

Transverse Vaccum: 3x60seconds

Bicycle Crunch: BW 1x15

Superman: BW 1x12

30 Minutes HIIT On Bicycle
by Ryofire
Wed Sep 26, 2012 9:12 pm
Forum: Online Training Journals & Blogs
Topic: Ryofire's Journal
Replies: 296
Views: 71664

9/26/12

Morning HIIT on Bike

and then some parkour/Kung Fu Related Training

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