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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.

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  • 2 weeks later...

Warm Up:

 

Resistance Band Lateral Raise: Band 1x12

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Standard Push Up: BW 1x20

 

Squat Thrust (from Hung Gar class): 1x12

 

Hung Gar practice kick: 1x10

 

V Crunch: BW 1x12

 

Chest Raise: BW 1x12

 

Side Bend (both sides): 1x12

 

Strength Training:

 

Dumbell Chest Press: 40lbs 1x12

 

Lat Pulldown: 105lbs 1x8

 

Arnold Dumbell Press: 25lbs 1x8

 

Machine Leg Extension: 145lbs 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.

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Warm Up:

 

Handstand Pushup: BW 1x4...barely

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Standard Push Up: BW 1x20

 

Squat Thrust (from Hung Gar class): 1x12

 

Hung Gar practice kick: 1x10

 

V Crunch: BW 1x8

 

Chest Raise: BW 1x12

 

Side Bend (both sides): 1x12

 

Strength Training:

 

Dumbell Chest Press: 40lbs 1x12

 

Lat Pulldown: 105lbs 1x8

 

Arnold Dumbell Press: 25lbs 1x8

 

Machine Leg Extension: 145lbs 1x12

 

Prone Machine Leg Curl: 85lbs 1x8

 

Machine Calf Exercise: 240lbs 1x12

 

Machine Hip Abduction: 140lbs 1x0

 

Machine Hip Adduction: 160lbs 1x10

 

Ab Machine: 85lbs 1x12

 

Torso Rotation Machine: 60lbs 1x12 Both Sides

 

Back Extension: 150lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Neck Extension (Neck Harness): 227.5lbs 1x12

 

Stretching as a cooldown.

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  • 5 weeks later...

Been ocupied with random crap. Trying to move out of my parents house, I have to retake the ACE exam, and I have to deal with the zionist staff at the AANE (Aspergers Asociation Of New England.) I also have to deal with many anti german racists in my life. But I'm ok, ich bin deustch und ich bin stolz. To all those who hate germans and asafolk alike, essen sie meinen teil!

 

Yea so now that I vented that part out, today I did some morning cardio while on my old fashioned stationary bike, which still works really well. I found it on the sidewalk some guy was throwing it out, so I asked if I could have it, and he said sure. Later on I went to Hung Gar practice.

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Warm Up:

 

Handstand Pushup: BW 1x4...barely

 

Assisted Wide Grip Pullup: Resistance 7 1x7

 

Standard Push Up: BW 1x20

 

Squat Thrust (from Hung Gar class): 1x12

 

Hung Gar practice kick: 1x10

 

V Crunch: BW 1x8

 

Chest Raise: BW 1x12

 

Side Bend (both sides): 1x12

 

Strength Training:

 

Dumbell Chest Press: 45lbs 1x10; 30lbs 1x10

 

Lat Pulldown: 120lbs 1x8; 105lbs 1x10

 

Arnold Dumbell Press: 30lbs 1x8; 15lbs 1x15

 

Machine Leg Press: 250lbs 1x12; 235lbs 1x12

 

Machine Calf Exercise: 250lbs 1x12; 235lbs 1x10

 

Machine Hip Abduction: 145lbs 1x0; 139lbs 1x10

 

Machine Hip Adduction: 165lbs 1x10; 150lbs 1x10

 

Cable Ab Crunch: 40lbs 1x12; 30lbs 1x15

 

Cable Woodchop: 30lbs 1x12 Both Sides; 20lbs 1x12

 

Back Extension: 150lbs 1x15; 135lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Neck Extension (Neck Harness): 25lbs 2x12

 

Stretching as a cooldown.

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Still dealing with a lot of shit. But I managed to get in some morning cardio. I walked from the Longwood medical area to the South end here in Boston. I was gonna go by the MSPCA and visit with one of the cats/kittens like I usually do. But it was 11:00 AM and the visiting hours weren't open till 1:00PM.

 

Later on I did some AIDS awareness stuff and then practiced some Hung Gar.

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  • 1 month later...

A new year and new resolutions.

 

1. Learn how to play the electric guitar.

 

2. Pass the ACE exam and get a better paying job.

 

3. Move out of my parents house and out of South Boston.

 

4. Surround myself with positive support and relationships.

 

5. Continue to stick to my exercise and nutrition regimens.

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Machine Shoulder Press: 105lbs 1x8; 90lbs 1x10

 

Machine Chest Press: 155lbs 1x6; 140lbs 1x6 (need to lower weight a little)

 

Seated Cable Row: 125lbs 1x8; 105 1x8

 

Machine Calf Exercise: 270lbs 1x12; 255lbs 1x12

 

Machine Hip Abduction: 150lbs 1x8; 135lbs 1x12

 

Machine Hip Adduction: 170lbs 1x8; 155lbs 1x12

 

Abdominal Machine: 85lbs 1x15; 70lbs 1x15

 

Back Extension: 155lbs 1x15; 140lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Machine Leg Press: 270lbs 1x12; 255lbs 1x12

 

20minutes of HIIT

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Machine Shoulder Press: 105lbs 1x8; 90lbs 1x10

 

Machine Chest Press: 140lbs 1x8; 125lbs 1x12

 

Seated Cable Row: 125lbs 1x8; 105 1x8

 

Machine Calf Exercise: 270lbs 1x12; 255lbs 1x12

 

Machine Hip Abduction: 150lbs 1x8; 135lbs 1x12

 

Machine Hip Adduction: 170lbs 1x8; 155lbs 1x12

 

Abdominal Machine: 85lbs 1x15; 70lbs 1x15

 

Back Extension: 155lbs 1x15; 140lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Machine Leg Press: 270lbs 1x12; 255lbs 1x12

 

20minutes of HIIT

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Machine Shoulder Press: 105lbs 1x8; 90lbs 1x10

 

Chest Fly Machine:105lbs 1x10; 90lbs 1x12

 

Back Fly Machine: 90lbs 1x8; 75lbs 1x12

 

Machine Chest Press: 140lbs 1x8; 125lbs 1x12

 

Seated Cable Row: 125lbs 1x8; 105 1x8

 

Machine Calf Exercise: 270lbs 1x12; 255lbs 1x12

 

Machine Hip Abduction: 150lbs 1x8; 135lbs 1x12

 

Machine Hip Adduction: 170lbs 1x8; 155lbs 1x12

 

Abdominal Machine: 85lbs 1x15; 70lbs 1x15

 

Back Extension: 155lbs 1x15; 140lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Machine Leg Press: 270lbs 1x12; 255lbs 1x12

 

20minutes of Cardio

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  • 1 month later...

Haven't updated in more than a month, things have been kinda up and down so far this new year.

 

But none the less here's my stats for my work out today. To better manage my workouts throughout the week, started day different muscle groups three days a week of the week, instead of my usual full body days two times a week. I also work in both isolation and compound.

 

I do this while fitting in martial arts practice, and parkour (haven't been doing much this winter )

 

So today was a leg day which including the following:

 

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: 90lbs 1x10; 75lbs 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

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Practiced kung fu forms today as a morning cardio routine.

 

Then later walked into downtown Boston tonight, for the Marvel vs. Capcom 3 release.

 

I enjoy walking into Boston, because it's such a great city, dispite what internet tough guys like "katz" thinks.

 

Also on the lines of that, I've noticed that Vegan Joe's profile doesn't exist anymore. Well all I can say is good fucking riddance, he always talks about free speech, and so therefore I have the freedom to say things against him. Vegan Joe is a self righteous egotistic douche-bag!

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