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

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

7/13/10

#166 Postby Ryofire » Tue Jul 13, 2010 11:03 pm

Morning Cardio and Parkour later on.
Like the Transformers there's more to me than meets the eye.

User avatar
Cold Fission
Gorilla
Posts: 804
Age: 26
Joined: Fri Feb 05, 2010 6:37 am
Location: NSW, Australia

Re: Ryofire's Journal

#167 Postby Cold Fission » Wed Jul 14, 2010 8:39 am

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.
I love you (♥ó㉨ò)ノ♡

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

8/20/10

#168 Postby Ryofire » Mon Aug 23, 2010 6:32 pm

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.
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: 8/24/10

#169 Postby Ryofire » Tue Aug 24, 2010 7:38 pm

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.
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:

8/30/10

#170 Postby Ryofire » Mon Aug 30, 2010 9:23 pm

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.
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:

9/3/10

#171 Postby Ryofire » Mon Sep 06, 2010 10:35 pm

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.
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:

9/9/10

#172 Postby Ryofire » Thu Sep 09, 2010 8:26 pm

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 :D
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:

9/13/10

#173 Postby Ryofire » Tue Sep 14, 2010 8:37 pm

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.
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:

9/14/10

#174 Postby Ryofire » Tue Sep 14, 2010 8:37 pm

Parkour today, no morning cardio :(
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:

9/17/10

#175 Postby Ryofire » Sat Sep 18, 2010 11:06 am

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.
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:

9/18/10

#176 Postby Ryofire » Mon Sep 20, 2010 7:50 pm

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.

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

9/19/10

#177 Postby Ryofire » Mon Sep 20, 2010 7:51 pm

Morning cardio and Hung Gar practice.
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:

9/20/10

#178 Postby Ryofire » Mon Sep 20, 2010 7:53 pm

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.
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:

9/21/10

#179 Postby Ryofire » Tue Sep 21, 2010 8:45 pm

Rollerblading in the morning and Parkour later on.
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:

9/22/10

#180 Postby Ryofire » Thu Sep 23, 2010 1:32 pm

Morning cardio then Kung Fu later.
Like the Transformers there's more to me than meets the eye.


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: Yahoo [Bot] and 6 guests