Ryofire's Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

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Ryofire
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Posts: 639
Age: 28
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Location: Boston
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1/17/10

#136 Postby Ryofire » Sun Jan 17, 2010 7:26 pm

Morning Cardio and Hung Gar Practice.
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
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1/19/10

#137 Postby Ryofire » Wed Jan 20, 2010 7:59 am

Some Calisthenics as a warm up:

Handstand Pushup: BW 1x6

Pullup: BW 1x7

Bosu Ball Push Up: BW 1x11

Bosu Ball Squat: BW 1x12

Hung Gar practice kick: 1x13

Russian Twist: BW 1x8

Superman: BW 1x9

Strength Training:

Bench Press: 125lbs 1x6 (decrease weight to 120lbs in order to avoid serious injury)

Seated Cable Row: 80lbs 1x10

Barbell Upright Row: 50lbs 1x12

Barbell Squat: 150lbs 1x6

Barbell Calf Raise: 150lbs 1x15

Cable Hip Abduction: 15lbs 1x12

Cable Hip Adduction: 15lbs 1x12

Medicine Ball Russian Twist: 2kg ball 1x10

Chest Raise: 10lbs 1x12

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
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2/14/10

#138 Postby Ryofire » Sun Feb 14, 2010 8:44 pm

Morning Cardio and Kung Fu practice.
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Age: 28
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2/15/10

#139 Postby Ryofire » Mon Feb 15, 2010 6:59 pm

Morning Cardio and Hung Gar Practice.
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
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3/12/10

#140 Postby Ryofire » Sat Mar 13, 2010 10:07 am

Some Calisthenics as a warm up:

Handstand Pushup: BW 1x6

Assisted Pullup: BW 1x7

Dip: BW 1x11

One Legged Squat: BW 1x12

Hung Gar practice kick: 1x13

Russian Twist: BW 1x8

Superman: BW 1x9

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.

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Ryofire
Gorilla
Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
Contact:

3/15/10

#141 Postby Ryofire » Tue Mar 16, 2010 10:50 am

Some Calisthenics as a warm up:

Handstand Pushup: BW 1x6

Assisted Wide Grip Pullup: Resistance 10 1x7

Dip: BW 1x11

One Legged Squat: BW 1x12

Hung Gar practice kick: 1x13

Russian Twist: BW 1x8

Superman: BW 1x9

Strength Training:

Bench Press: 100lbs 1x10

Iso Lateral Row: 115lbs 1x12

Barbell Upright Row: 55lbs 1x8

Barbell Squat: 145lbs 1x8

Barbell Calf Raise: 145lbs 1x15

Cable Hip Abduction: 115lbs 1x8

Cable Hip Adduction: 120lbs 1x8

Abdominal Machine: 10-20lbs 1x8

Back Extension: 125lbs 1x10

Transverse Vaccum: 1x60 seconds

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
Contact:

3/18/10

#142 Postby Ryofire » Thu Mar 18, 2010 9:15 pm

Happy Birthday to me, I'm 22 years old today.

Today I did some walking...as in a lot of it.
Like the Transformers there's more to me than meets the eye.

Matty
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Posts: 14
Age: 31
Joined: Sat Mar 06, 2010 1:28 pm
Location: La Prairie, Montreal, Qc
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Re: Ryofire's Journal

#143 Postby Matty » Fri Mar 19, 2010 8:19 am

Well, Happy Birthday buddy! I hope you had a great one!!

Two years ago, I also did Hung Gar for 6 months. The only thing I can remember is that my legs were always sore because of the low-positions!!
Ultimate goals: Bench press 300lbs, Squat 400lbs, Deadlift 500lbs @ 155lbs BW

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Vegan Joe
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Joined: Sat Dec 22, 2007 8:12 pm
Location: Enroute to 58

Re: Ryofire's Journal

#144 Postby Vegan Joe » Fri Mar 19, 2010 8:01 pm

Belated Happy Birthday!
Image

Happiness is a personal choice!
I am the sole source of all my sadness and joy.


"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
opinions and applause of other men."
Source: Thomas Merton

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Ryofire
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Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
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Re: Ryofire's Journal

#145 Postby Ryofire » Tue Mar 23, 2010 6:00 pm

Vegan Joe wrote:Belated Happy Birthday!
Image


Thank you Joe. That's nice of you.
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
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Re: Ryofire's Journal

#146 Postby Ryofire » Tue Mar 23, 2010 6:02 pm

Matty wrote:Well, Happy Birthday buddy! I hope you had a great one!!

Two years ago, I also did Hung Gar for 6 months. The only thing I can remember is that my legs were always sore because of the low-positions!!


Thanks Matty. And yes the Sei Ping Ma will get you all right ;)
Like the Transformers there's more to me than meets the eye.

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Ryofire
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Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
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3/26/10

#147 Postby Ryofire » Mon Mar 29, 2010 4:52 pm

Some Calisthenics as a warm up:

Elastic Band Shoulder Raise: Resistance Band 1x6

Assisted Wide Grip Pullup: Resistance 10 1x7

Dip: BW 1x11

Bosu Ball Squat: BW 1x12

Hung Gar practice kick: 1x13

Russian Twist: BW 1x8

Superman: BW 1x9

Strength Training:

Machine Chest Press: 70lbs 1x10

Machine Row: 70lbs 1x12

Arnold Dumbell Press: 25lbs 1x8

Leg Press: 155lbs 1x8

Machine Calf Raise: Skipped

Machine Hip Abduction: 115lbs 1x8

Machine Hip Adduction: 120lbs 1x8

Abdominal Machine: 30lbs 1x8

Back Extension: 125lbs 1x10

Transverse Vaccum: 1x60 seconds

Neck Extension: 25lbs 1x6

Barbell Shurg: 50lbs 1x8

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.

User avatar
Ryofire
Gorilla
Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
Contact:

Re: Ryofire's Journal

#148 Postby Ryofire » Mon Mar 29, 2010 9:04 pm

Some Calisthenics as a warm up:

Handstand Push Up: BW 1x6

Assisted Wide Grip Pullup: Resistance 10 1x7

Dip: BW 1x11

Bosu Ball Squat: BW 1x12

Hung Gar practice kick: 1x13

Russian Twist: BW 1x8

Superman: BW 1x9

Strength Training:

Machine Chest Press: 85lbs 1x10

Machine Row: 85lbs 1x12

Machine Shoulder Press: 40lbs 1x8

Machine Leg Press: 200lbs 1x8

Machine Calf Exercise: 200lbs 1x8

Machine Hip Abduction: 115lbs 1x8

Machine Hip Adduction: 120lbs 1x8

Abdominal Machine: 30lbs 1x8

Back Extension: 130lbs 1x10

Transverse Vaccum: 1x60 seconds

Neck Extension: 25lbs 1x6

Barbell Shurg: 65lbs 1x8

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.

User avatar
Ryofire
Gorilla
Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
Contact:

4/3/10

#149 Postby Ryofire » Sat Apr 03, 2010 11:38 am

Some Calisthenics as a warm up:

Handstand Push Up: BW 1x6

Assisted Wide Grip Pullup: Resistance 9 1x8

Dip: BW 1x10

Bosu Ball Squat: BW 1x12

Hung Gar practice kick: 1x13

Russian Twist: BW 1x8

Superman: BW 1x9

Strength Training:

Machine Chest Press: 110lbs 1x10

Machine Row: 85lbs 1x12

Machine Shoulder Press: 75lbs 1x8

Machine Leg Press: 205lbs 1x8

Machine Calf Exercise: 205lbs 1x8

Machine Hip Abduction: 115lbs 1x8

Machine Hip Adduction: 120lbs 1x8

Abdominal Machine: 35lbs 1x8

Back Extension: 130lbs 1x10

Transverse Vaccum: 1x60 seconds

Neck Extension: 25lbs 1x6

Barbell Shurg: 65lbs 1x8

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.

User avatar
Ryofire
Gorilla
Posts: 639
Age: 28
Joined: Wed Apr 15, 2009 11:31 pm
Location: Boston
Contact:

4/5/10

#150 Postby Ryofire » Mon Apr 05, 2010 5:24 pm

Some Calisthenics as a warm up:

Handstand Push Up: BW 1x5

Assisted Wide Grip Pullup: Resistance 9 1x10

Dip: BW 1x10

Bosu Ball Squat: BW 1x12

Hung Gar practice kick: 1x10

Russian Twist: BW 1x8

Superman: BW 1x9

Strength Training:

Machine Chest Press: 115lbs 1x10

Machine Row: 90lbs 1x8

Machine Shoulder Press: 85lbs 1x8

Machine Leg Press: 205lbs 1x10

Machine Calf Exercise: 205lbs 1x10

Machine Hip Abduction: 115lbs 1x8

Machine Hip Adduction: 125lbs 1x8

Abdominal Machine: 40lbs 1x8

Back Extension: 130lbs 1x12

Transverse Vaccum: 2x60 seconds

Neck Extension: 25lbs 1x6

Barbell Shurg: 70lbs 1x8

Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.


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