Ryofire's Journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
7/13/10
Morning Cardio and Parkour later on.
Like the Transformers there's more to me than meets the eye.
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Cold Fission
- Gorilla
- Posts: 804
- Age: 28
- Joined: Fri Feb 05, 2010 6:37 am
- Location: NSW, Australia
Re: Ryofire's Journal
Glad to hear your back training after the crash.
My cousin had an accident just like that 5 years ago and came off okay too.
Some sure as hell don't though.You guys are lucky.
My cousin had an accident just like that 5 years ago and came off okay too.
Some sure as hell don't though.You guys are lucky.
I love you (♥ó㉨ò)ﾉ♡
8/20/10
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.
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.
Like the Transformers there's more to me than meets the eye.
Re: 8/24/10
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.
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.
Like the Transformers there's more to me than meets the eye.
8/30/10
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.
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.
Like the Transformers there's more to me than meets the eye.
9/3/10
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.
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.
Like the Transformers there's more to me than meets the eye.
9/9/10
For my morning cardio instead of running I practiced my Hung gar forms.
And then practiced some parkour.
I know ninjitsu and kung fu are completly different, but I seriously felt like one of the ninja turtles today
And then practiced some parkour.
I know ninjitsu and kung fu are completly different, but I seriously felt like one of the ninja turtles today
Like the Transformers there's more to me than meets the eye.
9/13/10
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.
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.
Like the Transformers there's more to me than meets the eye.
9/14/10
Parkour today, no morning cardio 
Like the Transformers there's more to me than meets the eye.
9/17/10
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.
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.
Like the Transformers there's more to me than meets the eye.
9/18/10
Day of stretching, and doing a stand out rally for veganism. I dressed up as a pig.
Like the Transformers there's more to me than meets the eye.
9/19/10
Morning cardio and Hung Gar practice.
Like the Transformers there's more to me than meets the eye.
9/20/10
Warm Up:
Resistance Band Lateral Raise: Band 1x12
Assisted Wide Grip Pullup: Resistance 7 1x7
Standard Push Up: BW 1x20
Isometric hung Gar stance: 1:20 minute(s)
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
Prone Machine Leg Curl: 80lbs 1x8
Machine Calf Exercise: 240lbs 1x12
Machine Hip Abduction: 140lbs 1x0
Machine Hip Adduction: 160lbs 1x10
AbCoster Frontwards: 20lbs 1x12
AbCoster (obliques): 20lbs 1x12 Both Sides
Back Extension: 150lbs 1x15
Transverse Vaccum: 2x60 seconds
Neck Extension (Neck Harness): 25lbs 1x12
Stretching as a cooldown.
Resistance Band Lateral Raise: Band 1x12
Assisted Wide Grip Pullup: Resistance 7 1x7
Standard Push Up: BW 1x20
Isometric hung Gar stance: 1:20 minute(s)
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
Prone Machine Leg Curl: 80lbs 1x8
Machine Calf Exercise: 240lbs 1x12
Machine Hip Abduction: 140lbs 1x0
Machine Hip Adduction: 160lbs 1x10
AbCoster Frontwards: 20lbs 1x12
AbCoster (obliques): 20lbs 1x12 Both Sides
Back Extension: 150lbs 1x15
Transverse Vaccum: 2x60 seconds
Neck Extension (Neck Harness): 25lbs 1x12
Stretching as a cooldown.
Like the Transformers there's more to me than meets the eye.
9/21/10
Rollerblading in the morning and Parkour later on.
Like the Transformers there's more to me than meets the eye.
9/22/10
Morning cardio then Kung Fu later.
Like the Transformers there's more to me than meets the eye.
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