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9/10/12

Posted: Mon Sep 10, 2012 12:57 pm
by Ryofire
I've since recovered from my bruised rib for a while now. Started a second job, and have been really busy. I have been exercising and have been getting into great shape. Will try to log more often.

9/13/12

Posted: Thu Sep 13, 2012 10:44 pm
by Ryofire
Bosu Ball Squat: BW 1x15

One legged Squat (while holding rail): BW 1x10

Leg Press Machine: 405lbs 1x10; 375lbs 1x12

Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 375lbs 1x12

Run and walk for carido

Re: Ryofire's Journal

Posted: Sat Sep 15, 2012 3:56 pm
by C.O.
Glad to hear you recovered from your bruised rib. Yes please share more of your workouts and training with us. Cheers,
-Dylan

Re: Ryofire's Journal

Posted: Sun Sep 16, 2012 12:35 pm
by Ryofire
C.O. wrote:Glad to hear you recovered from your bruised rib. Yes please share more of your workouts and training with us. Cheers,
-Dylan


Thanks will do.

9/14/12

Posted: Sun Sep 16, 2012 12:37 pm
by Ryofire
Machine Curl: 45lbs 1x12; 35lbs 1x15

Lat Pulldown: 120lbs 1x11; 127.5lbs 1x10

30 Minutes HIIT on Stationary Bike

9/16/12

Posted: Sun Sep 16, 2012 3:31 pm
by Ryofire
Shoulder Push Ups: BW 1x12

Push Ups: BW 1x12

Bench Press: 130lbs: 1x7; 120lbs 1x7

Cable Motion Shoulder Press: 100lbs 1x10; 120lbs 1x8

30 Minutes Cardio

9/19/12

Posted: Thu Sep 20, 2012 12:19 am
by Ryofire
Bosu Ball Squat: BW 1x15

One legged Squat (while holding rail): BW 1x10

Leg Press Machine: 405lbs 1x10; 380lbs 1x12

Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 380lbs 1x12

Hip Adduction: 190lbs 1x10; 175lbs 1x12

Hip Abduction 175lbs 1x10; 160lbs 1x15

Run and walk for carido

9/24/12

Posted: Wed Sep 26, 2012 9:10 pm
by Ryofire
Core Exercises

and HIIT

9/25/12

Posted: Wed Sep 26, 2012 9:11 pm
by Ryofire
Lat Pulldown: 135lbs 1x10; 120lbs 1x11

30 Minutes HIIT Bike

9/26/12

Posted: Wed Sep 26, 2012 9:12 pm
by Ryofire
Morning HIIT on Bike

and then some parkour/Kung Fu Related Training

10/8/12

Posted: Mon Oct 08, 2012 2:35 pm
by Ryofire
Shoulder Push Ups: BW 1x12

Push Ups: BW 1x15

Transverse Vaccum: 3x60seconds

Bicycle Crunch: BW 1x15

Superman: BW 1x12

30 Minutes HIIT On Bicycle

10/16/12

Posted: Tue Oct 16, 2012 8:52 pm
by Ryofire
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

Stretching as a cooldown

10/19/12

Posted: Fri Oct 19, 2012 1:39 pm
by Ryofire
Grip Exercise with grip tool: both hands 1x15

Bicycle Crunch: BW 1x15

Superman: BW 1x15

30 minute HIIT Bike

11/2/12

Posted: Fri Nov 02, 2012 3:32 pm
by Ryofire
BW Squat: BW 1x15

Push ups: BW 1x15

Pull Ups BW 1x6

Bike ride.

11/4/12

Posted: Sun Nov 04, 2012 9:37 pm
by Ryofire
Transverse Vacuum 2x60 seconds

1 hour walk after work.