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Some Calisthenics as a warm up:

 

Handstand Push Up: BW 1x5

 

Assisted Wide Grip Pullup: Resistance 9 1x12

 

Dip: BW 1x10

 

One legged Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Machine Chest Press: 120lbs 1x10

 

Machine Row: 95lbs 1x8

 

Machine Shoulder Press: 85lbs 1x8

 

Machine Leg Press: 210lbs 1x10

 

Machine Calf Exercise: 210lbs 1x10

 

Machine Hip Abduction: 115lbs 1x8

 

Machine Hip Adduction: 125lbs 1x8

 

Abdominal Machine: 40lbs 1x8

 

Back Extension: 130lbs 1x12

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 50lbs 1x15 each side

 

Neck Extension: 25lbs 1x8

 

Barbell Shurg: 70lbs 1x8

 

Stretching as a cooldown.

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I am very lucky to be alive. The gods must really like me or something. While I was riding my bicycle on my way to Beth Israel Deaconess Medical Center here in Boston, I turned to the left of the road and was hit off my bicycle by a taxi cab. I thought right there that I was paralyzed. Luckily the taxi cab driver and passenger got out of the cab and offered assistance. I thank the gods I was near a hospital when this happened. After being rushed to the E.R and admitted over night I fouind out that my L-2 vertebra was chipped.

 

The important thing is that I'm alive, not paralyzed and that there was no neurological damage. The nly unfortunate news is that I will be out of commission for 4-8 weeks. Meaning I will not be able to train or perform any high activity for that time. The most I can do is walking, which I really enjoy anyways. So until then I will take this time to recover and finish my school work.

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I hope you're recovering well.

I'm am recovering well. And they say vegans have weaker bone density. I'm living proof that those people need to shut the fuck up!

 

Yeah, how are you doing?

I'm ok trying to get my carreer in personal training going.

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On the 24th I'm going to see the Neurologist at Beth Israel Deconess Medical Center. I just want to get back to the gym so badly. And most importantly get back to my regular thing.

 

One more thing, to all those who continue to give me shit on these forums, take your Soviet ideas and get the fuck off my ass!

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Some Calisthenics as a warm up:

 

Handstand Push Up: BW 1x5

 

Assisted Wide Grip Pullup: Resistance 8 1x10

 

Dip: BW 1x10

 

Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 100lbs 1x10

 

Row: 110lbs 1x8

 

Barbell Upright Row: 65lbs 1x8

 

Machine Leg Press: 210lbs 1x10

 

Machine Calf Exercise: 210lbs 1x10

 

Machine Hip Abduction: 120lbs 1x8

 

Machine Hip Adduction: 130lbs 1x8

 

Abdominal Machine: 40lbs 1x8

 

Back Extension: 130lbs 1x12

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 50lbs 1x15 each side

 

Neck Extension: 25lbs 1x8

 

Stretching as a cooldown.

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Warm up:

 

Dumbell Lateral Raise: 20lbs 1x8

 

Assisted Wide Grip Pullup: Resistance 8 1x10

 

Dip: BW 1x10

 

Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 105lbs 1x8

 

Row: 110lbs 1x8

 

Barbell Upright Row: 65lbs 1x8

 

Machine Leg Press: 210lbs 1x10

 

Machine Calf Exercise: 210lbs 1x10

 

Machine Hip Abduction: 120lbs 1x8

 

Machine Hip Adduction: 130lbs 1x8

 

Abdominal Machine: 40lbs 1x8

 

Back Extension: 130lbs 1x12

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 50lbs 1x15 each side

 

Neck Extension: 25lbs 1x8

 

Stretching as a cooldown.

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Warm up:

 

Dumbell Lateral Raise: 15lbs 1x8

 

Assisted Wide Grip Pullup: Resistance 8 1x10

 

Dip: BW 1x10

 

Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 105lbs 1x12

 

Row: 110lbs 1x8

 

Barbell Upright Row: 65lbs 1x8

 

Machine Leg Press: 210lbs 1x12

 

Machine Calf Exercise: 210lbs 1x12

 

Machine Hip Abduction: 120lbs 1x8

 

Machine Hip Adduction: 130lbs 1x8

 

Abdominal Machine: 45lbs 1x15

 

Back Extension: 135lbs 1x12

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 50lbs 1x15 each side

 

Neck Extension: 25lbs 1x8

 

Stretching as a cooldown.

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  • 1 month later...

Warm Up:

 

Resistance Band Lateral Raise: Band 1x8

 

Assisted Wide Grip Pullup: Resistance 7 1x6

 

Dip: BW 1x12

 

Isometric Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 115lbs 1x10

 

Row: 135lbs 1x8

 

Barbell Upright Row: 70lbs 1x6

 

Machine Leg Press: 230lbs 1x8

 

Machine Calf Exercise: 230lbs 1x12

 

Machine Hip Abduction: 130lbs 1x8

 

Machine Hip Adduction: 150lbs 1x8

 

Abdominal Machine: 50lbs 1x15

 

Back Extension: 145lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 55lbs 1x15 each side

 

Neck Extension (Neck Harness): 20lbs 1x8

 

Stretching as a cooldown.

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Warm Up:

 

Resistance Band Lateral Raise: Band 1x8

 

Assisted Wide Grip Pullup: Resistance 7 1x6

 

Dip: BW 1x12

 

Isometric Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 115lbs 1x10

 

Row: 140lbs 1x8

 

Barbell Upright Row: 70lbs 1x6

 

Machine Leg Press: 230lbs 1x8

 

Machine Calf Exercise: 230lbs 1x12

 

Machine Hip Abduction: 130lbs 1x8

 

Machine Hip Adduction: 150lbs 1x8

 

Abdominal Machine: 50lbs 1x15

 

Back Extension: 145lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 55lbs 1x15 each side

 

Neck Extension (Neck Harness): 22.5lbs 1x12

 

Stretching as a cooldown.

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Warm Up:

 

Resistance Band Lateral Raise: Band 1x8

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Dip: BW 1x12

 

Isometric Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 120lbs 1x7

 

Row: 140lbs 1x8

 

Barbell Upright Row: 70lbs 1x6

 

Machine Leg Press: 235lbs 1x8

 

Machine Calf Exercise: 235lbs 1x12

 

Machine Hip Abduction: 130lbs 1x0

 

Machine Hip Adduction: 150lbs 1x10

 

Abdominal Machine: 55lbs 1x13

 

Back Extension: 145lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 55lbs 1x15 each side

 

Neck Extension (Neck Harness): 25lbs 1x12

 

Stretching as a cooldown.

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Warm Up:

 

Resistance Band Lateral Raise: Band 1x8

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Dip: BW 1x12

 

Isometric Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Barbell Bench Press: 120lbs 1x7

 

Row: 140lbs 1x8

 

Barbell Upright Row: 70lbs 1x6

 

Machine Leg Press: 235lbs 1x8

 

Machine Calf Exercise: 235lbs 1x12

 

Machine Hip Abduction: 130lbs 1x0

 

Machine Hip Adduction: 150lbs 1x10

 

Abdominal Machine: 55lbs 1x12

 

Back Extension: 145lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Oblique Machine: 55lbs 1x15 each side

 

Neck Extension (Neck Harness): 25lbs 1x12

 

Stretching as a cooldown.

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Warm Up:

 

Resistance Band Lateral Raise: Band 1x8

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Dip: BW 1x12

 

Isometric Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Dumbell Chest Press: 35lbs 1x12

 

Lat Pulldown: 100lbs 1x8

 

Arnold Dumbell Press: 25lbs 1x6

 

Machine Leg Press: 240lbs 1x12

 

Machine Calf Exercise: 240lbs 1x12

 

Machine Hip Abduction: 140lbs 1x0

 

Machine Hip Adduction: 160lbs 1x10

 

AbCoster Frontwards: 20lbs 1x12

 

AbCoster: 20lbs 1x12 Both Sides

 

Back Extension: 150lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Neck Extension (Neck Harness): 25lbs 1x12

 

Stretching as a cooldown.

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Warm Up:

 

Resistance Band Lateral Raise: Band 1x8

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Dip: BW 1x12

 

Isometric Bosu Ball Squat: BW 1x8 each leg

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x12

 

Superman: BW 1x12

 

Strength Training:

 

Dumbell Chest Press: 40lbs 1x12

 

Lat Pulldown: 105lbs 1x8

 

Arnold Dumbell Press: 25lbs 1x8

 

Machine Leg Extension: 120lbs 1x12

 

Machine Leg Flexion: 60lbs 1x8

 

Machine Calf Exercise: 240lbs 1x12

 

Machine Hip Abduction: 140lbs 1x0

 

Machine Hip Adduction: 160lbs 1x10

 

AbCoster Frontwards: 20lbs 1x12

 

Oblique Machine: 60lbs 1x12 Both Sides

 

Back Extension: 150lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Neck Extension (Neck Harness): 25lbs 1x12

 

Stretching as a cooldown.

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