Ryofire Posted February 22, 2011 Author Share Posted February 22, 2011 Calisthenics as warm up: Weight Assisted Pull Up: Resistance Level 8 1x9 Punching Russian Twist: BW 1x15 Chest Raise: BW 1x15 Resistance Training: EZ Grip Bar Bicep Curl: 45lbs 1x8; 30lbs 1x10 Dumbbell Rows: 30lbs 2x12 Widegrip Lat Pulldown: 120lbs 1x8; 105lbs 1x10 Stretching and 20 minutes HIIT Link to comment Share on other sites More sharing options...
Ryofire Posted February 22, 2011 Author Share Posted February 22, 2011 Morning Cardio and then went for a late night walk. Link to comment Share on other sites More sharing options...
Ryofire Posted February 24, 2011 Author Share Posted February 24, 2011 Calisthenics as warm up: Body weight squat: BW 1x15 Floor Side Leg lifts: 1x15 each side Arch rises: 1x10 each side Resistance Training: Leg Extensions: 110lbs 1x10; 95lbs 1x12 Lying Leg Curls: 105lbs 1x8; 90lbs 1x12 Dumbell Seated One Leg Calf Raise: 25lbs 2x12 Hip Abduction: 170lbs 1x8; 155lbs 1x12 Hip Adduction: 190lbs 1x8; 175lbs 1x12 Barbell Squat: 155lbs 1x10; 135lbs 1x12 Stretching and 20 minutes HIIT Link to comment Share on other sites More sharing options...
Ryofire Posted February 25, 2011 Author Share Posted February 25, 2011 Seated Pectoral Fly: 110lbs 2x12 Rear Delt Row: 90 2x12 Dumbbell Lateral Raise: 15lbs 1x8; 10lbs 1x10 Dumbbell Frontal Raise: 15 1x10; 10lbs 1x12 Lying Close-Grip Barbell Triceps Press To Chin 55lbs 2x12 Cable Shoulder Press: 50lbs 2x12 Barbell Flat Bench Press: 130lbs 1x8; 115lbs 1x9 Abdominal Machine: 85lbs 1x15; 70lbs 1x15 Back Extension: 155lbs 1x15; 140lbs 1x15 Transverse Vaccum: 2x60 seconds 20minutes of HIIT Link to comment Share on other sites More sharing options...
Ryofire Posted April 15, 2011 Author Share Posted April 15, 2011 Forgot to do Calisthenics as warm up Resistance Training: Leg Extensions: 135lbs 1x12; 120lbs 1x12 Leg Curls: 105lbs 1x8; 90lbs 1x12 Dumbell Seated One Leg Calf Raise: 55lbs 2x12 Hip Abduction: 180lbs 1x8; 165lbs 1x10 Hip Adduction: 200lbs 1x10; 185lbs 1x12 Barbell Squat: 185lbs 1x10; 145lbs 1x15 Stretching and 20 minutes HIIT Link to comment Share on other sites More sharing options...
Ryofire Posted May 1, 2011 Author Share Posted May 1, 2011 Barbell Bench Press: 135lbs 1x4; 115lbs 1x10 Seated Leg Press: 280lbs 1x8; 265lbs 1x15 Seated Calf Press: 280lbs 1x15; 265 1x15 Pectoral Fly: 85lbs 2x12 Rear Delt Fly: 85lbs 2x12 Dumbell Lateral/Frontal Raise: 12.5lbs 1x7, 7.5lbs 1x10 Arm Extension Machine 45lbs 2x12 Ride my bike around Boston for Cardio Link to comment Share on other sites More sharing options...
Ryofire Posted May 1, 2011 Author Share Posted May 1, 2011 Day Of Stretching Link to comment Share on other sites More sharing options...
Ryofire Posted May 4, 2011 Author Share Posted May 4, 2011 Warm Up: Assisted Medium Parallel Grip Chin-ups: Resistance 6 1x9 Crunch: BW 1x15 Reverse Crunch Chest Raise: BW 1x12 Side Bend BW (both sides): 1x12 Strength Training: Row: 160lbs 2x12 Dumbell Row: 35lbs 2x12 Dumbell Bicep Curl: 30lbs 1x7; 20lbs 1x10 Ab Crunch/Reverse Crunch Machine: 35lbs 1x15 Back Extension: 175lbs 1x15 Transverse Vaccum: 2x60 seconds Skipped Neck Extension and Woodchop 20 minutes cardio Link to comment Share on other sites More sharing options...
Ryofire Posted May 20, 2011 Author Share Posted May 20, 2011 Machine Shoulder Press: 90lbs 1x12 Machine Chest Press: 130lbs 1x10 Ab Crunch/Reverse Crunch Machine: 35lbs 1x15 Back Extension: 175lbs 1x15 Transverse Vaccum: 1x60 seconds Mild stretching as a cool down 20 Minutes H.I.I.T Link to comment Share on other sites More sharing options...
Ryofire Posted June 22, 2011 Author Share Posted June 22, 2011 Lately my schedule has been messed up due to my lack of funds, and lack of education. That's why I've been trying really hard to pass my ACE exam. I'm embarrassed to say that I've gained some weight as well, some muscle, but some fat as well. I feel that once I pass my ACe exam and get a better paying job, my exercise schedule and what not will improve. Right now I'm just venting because I haven't had such a great year. To start I lost my friend Nigel to AIDS, I have been screwed over by the AANE and my social worker Laura Ann Morrissey, who I do not recommend anyone see, because you'd be better off shooting yourself through the skull than being her client. And Having Aspergers as well as all this other stress really makes it hard for me to focus on studying or preparing for my ACE exam, which I'm retaking this saturday the 25th again. In the meantime, I got to get plenty of sleep, good quality nutrition, enough studying, and put together a good support system. Oh yea and fuck thosewho are my foes on this forum, and fuck people like Vegan Joe, Katz and Ruz! Fuck you for being douchebags and doubting me! You are the scum of this world, you are the dust on the streets, and you are the dirt under my nails! Link to comment Share on other sites More sharing options...
Ryofire Posted June 29, 2011 Author Share Posted June 29, 2011 Finally passed my ACE exam. And guess what all my foes Vegan Joe, beforewisdom Ruz, blabbate, dropsoul, xjohanx, Zack and katz I made something of myself. I know how badly you used to lecture me, make fun and make me feel like shit but you are wrong. Fuck you for doubting me, and making fun of me internet bullies and internet tough guys. I did it with no help or influence from you, especially you beforewisdom, Ruz and Vegan Joe, you're fucking self righteous bullies and douchebags! Now that I properly vented, I have been feeling a lot better with myself for finally passing my ACE exam. A new chapter has opened up for me in my life. Many doubted me, many said I wasn't able to do it, but yet hear I am unbent, unbowed, unbroken, and unchanged. The only thing about me that is different is my knowledge of fitness related things and my own overall fitness. Though I have had some obstacles come in my way I know I'll get passed them, and be victorious. Today I got in some weight training, (Leg day) stretching as a cooldown, and Parkour for cardio. BW Squat Warm up 1x15 Machine Leg Press: 325lbs 1x8; 310lbs 1x10 Machine Plantarflexion Calf Press: 225lbs 2x12 Machine Dorsiflexion Calf Press: 325lbs 2x10 Link to comment Share on other sites More sharing options...
Ryofire Posted July 5, 2011 Author Share Posted July 5, 2011 Warm Up Negative Pull Ups: BW 1x10 Bicycle Crunch: BW 1x15 Swiss Ball Chest Raise: BW 1x15 Strength Training Lat Pull Down 120lbs 1x10; 105lbs 1x10 Ab Crunch/Reverse Crunch Machine: 50lbs 2x15 Back Extension Machine: 180lbs 2x15 Cable Woodchop: 70lbs 2x15 Stretching as Cooldown and walking for cardio. Link to comment Share on other sites More sharing options...
Ryofire Posted July 13, 2011 Author Share Posted July 13, 2011 Calisthenics: Pull ups: BW 1x5 Pull Ups Negatives: BW 1x10 Russian Twist: BW 1x12 Hanging Leg Raise: BW 1x12 30 minutes cardio: bike riding around the city. Link to comment Share on other sites More sharing options...
Ryofire Posted July 14, 2011 Author Share Posted July 14, 2011 Rolerblading and some parkour. Almost did get in any exercise at at, but yet I did. Link to comment Share on other sites More sharing options...
Ryofire Posted August 4, 2011 Author Share Posted August 4, 2011 I fell while rollerblading and got some minor Abrasions and some bruised ribs, So I've been taking it easy till that heals. Link to comment Share on other sites More sharing options...
Ryofire Posted August 13, 2011 Author Share Posted August 13, 2011 Went to the doctors had my ribs checked out. Nothing too serious thankfully, but am taking anti inflammatory drugs, taking it slow and what not until it gets better. I started by going to the gym and worked my legs today. Narrow Stance Leg Press, and Plantar/Dorsiflexion Calf Raise: 360lbs 2x15 Link to comment Share on other sites More sharing options...
Ryofire Posted August 24, 2011 Author Share Posted August 24, 2011 Calesthetics Body Weight Dip: 1x12 Strength Training Neck Harness 35lbs 2x15 Cable Motion Shoulder Press: 100lbs 2x12 Reverse Dumbell Fly: 125lbs 1x8; 110lbs 1x10 Machine Chest Press: 140lbs 2x12 20 minutes cardio Link to comment Share on other sites More sharing options...
Ryofire Posted August 24, 2011 Author Share Posted August 24, 2011 Narrow Stance Leg Press: 360lbs 2x15 Plantar Flexion Calf Raise: 360lbs 2x15 Dorsi Flexion Calf Raise: 360lbs 2x15 20 Minutes Cardio Link to comment Share on other sites More sharing options...
Ryofire Posted August 26, 2011 Author Share Posted August 26, 2011 Morning cardio and evening Kung fu class. Link to comment Share on other sites More sharing options...
Ryofire Posted August 29, 2011 Author Share Posted August 29, 2011 So the hurricane wasn't as bad here as it was in other states. I pray the gods have protected all my friends here on this forum. To my foes I hope the gods gave you no protection, because you are nothing but scum and bullies, and you deserve nothing but dishonor and misery! So today I did some stationary bike inside in the afternoon, and then later, when the rain and winds settled I went for a nice run. Link to comment Share on other sites More sharing options...
Ryofire Posted September 6, 2011 Author Share Posted September 6, 2011 Warm Up Pull Ups: BW 1x4 Strength Training Dual Axis Row 120lbs 2x10 Crunch and Reverse Crunch: BW 1x15 Chest Raise: BW 1x15 Side Bend: BW 1x15 Transverse Vaccum: 2x 60 seconds Stretching Cooldown And Than running for 30 minutes. Link to comment Share on other sites More sharing options...
Ryofire Posted September 16, 2011 Author Share Posted September 16, 2011 Narrow Stance Leg Press: 380lbs 2x15 Plantar Flexion Calf Raise: 380lbs 2x15 Dorsi Flexion Calf Raise: 380lbs 2x15 20 Minutes Cardio Link to comment Share on other sites More sharing options...
Ryofire Posted September 16, 2011 Author Share Posted September 16, 2011 Calesthetics Body Weight Dip: 1x12 Strength Training Forgot Neck Harness Smith Machine Shoulder Press: 80lbs 1x8; 65lbs 1x10 Smith Machine Bench Press: 125lbs 1x8; 110lbs 1x10 20 minutes cardio Link to comment Share on other sites More sharing options...
Ryofire Posted September 16, 2011 Author Share Posted September 16, 2011 Morning/Afternoon HIIT and late night walking/Parkour Link to comment Share on other sites More sharing options...
Ryofire Posted October 18, 2011 Author Share Posted October 18, 2011 Smith Machine Shoulder Press: 65lbs 1x8; 40lbs 1x10 Smith Machine Chest Press: 125lbs 1x8; 110lbs 1x12 Row: 180lbs 1x8 Narrow Stance Leg Press: 410lbs 2x15 Plantar Flexion Calf Raise: 410lbs 2x15 Dorsi Flexion Calf Raise: 410lbs 2x15 Ab Crunch/Reverse Crunch Machine: 60lbs 1x15; 45lbs 1x15 Back Extension: 190lbs 1x15; 205lbs 1x10 Transverse Vacuum: 2x60 seconds This is all in regards to weight training, my diet however needs a lot of work, I've gained some weight due to medications, a bike accident, and behavioral changes, I'm so ashamed of myself for this, and wish to improve greatly. I want to lose fat weight, not the muscle weight. Although I've gained much strength and flexibility, I have a lot of work to do, to regain my cardiovascular fitness and desired body composition. Any suggestions will be appreciate. Link to comment Share on other sites More sharing options...
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