MaxMuscleABB's Training Journal

[maxmuscleabb]

Hey everybody,ive finally decided to start a journal here online. I chose this site because Tim helped me out last year with my cutting phase,and this is one of few boards that excludes the talk of drugs or advice of training on them,etc. I'm all about being natural,so its a good deal. I've been training serious since 2000 and had injuries that had me sitting out 2003 and i didnt really start back training till june of 2004 with the 8x8 system to get my injuries strengthened. This past year has been good with progress,but the past 6 months other obligations have made my training slack. After finally graduating college,finishing student teaching, i can finally get back to training and dieting seriously. I hope to keep this log as a reference and a checkpoint to keep myself getting to the gym 4 days a week and my diet on track,as well as tracking my progress.

[maxmuscleabb]

Right now i stand 196lbs. at 5'8 with a small frame. I'm 13-15% fat using calibers. I started out at 145 in 2000 and gained good weight until the injuries,i gained about 10lbs of bad weight,and am still trying to get rid of it through more of a body transformation,instead of just weight loss. In the process i managed to go from 184lbs. to 197lbs. from may 2005 till present where i sit at 196lbs. I kept the same bf throughout,but lost none,so it was a success in one aspect,and failure in another. I guess for me hitting the weights and food after a long layoff shocked my body into gaining more size,which i shouldnt,cant complain about. I have been lifting for 2 weeks on my current program using Stuart McRoberts theory of gaining momentum to keep gains going throughout the cycle. So the 1st week was basically just warming up and getting back into it,and the second was using progressively heavier weights.

[maxmuscleabb]

So......this week ive started hitting it hard again with 4 sets of 12,10,8,6 reps. Keeping it to 5 exercises each workout with some abs in the beginning and end of each workout. My weights are written a little different than everybody elses. If i say for incline barbell bench: 70x10,that means i had 70lbs on each side of the barbell or the same goes for db's,whatever amount for each side,for machine exercises like pushdowns,the number is for the weight used on the stack,easier/less math this way. Workout looks something like this:

M- Chest/Shoulders
Standing Calves S/S Rope Tucks
Incline Barbell or DB-if no one to spot me on barbell
Flat DB Bench
Flat DB Flyes
DB Shoulder Press
Side Laterals

T- Back-Rope Tucks
Wide-Grip Pulldowns
T-Bar Rows
DB Shrugs
Reverse Grip Pulldowns
Hyperextensions w/weight/2 sets of V-Pulls

W-OFF

TH- Arms
Alt. DB Curls
Pushdowns
Pullover Skulls
Barbell Curls
Close-grip Bench S/S w/Cable Curls

F- Legs
Squats
Ham Curls
Leg Extensions
Stiff-leg Deadlifts
Standing Calves

I always start with some type of abs,usually rope tucks and some rotator cuff work with db's and lots and lots of stretching,especially on chest/shoulder day and back day. I also stretch a ton during my workouts,probally more than needed,but since my injuries,im over cautious about injury.

[maxmuscleabb]

5/15/06-Mon.-Felt great,good pump

Chest/Shoulders
Incline Bench- 70x8
Flat DB Bench- 95x6
Flat Flyes- 65x6
DB Shoulder Press- 65x4
Side Laterals- 30x12
Rope tucks-4 sets between sets
No Cardio

5/16/06-Tues.-light headed/pressure headache
Arms
Alt. DB. Curls-55x10
Pushdowns-125x8
Pullover Skulls- 35x10
Barbell Curls- 30x8
-cut workout short because of feeling light headed.

[Intensity]

Great progress already since 2000 maxmusclebb!

I like your training program and your attitude toward training (at least, from what i read until now )

Good luck!

Mo

[maxmuscleabb]

June 19, 2006-Chest/Calves

Incline Barbell- 1x12, 1&10x10, 72x8, 75x6
DB Bench- 50x12, 65x8, 95x5
DB Flyes- 30x12, 40x12, 60x6
Pullovers- 55x12, 55x12
Standing Calves- 1x12, 70x12, 2&25x12, 3x12, 1x17

ABS-rope tucks-2 sets- 70lbs.x20
Hyperextensions-1 set-BWx20

[maxmuscleabb]

My plan of attack. Trying to keep calories decently restricted,but not carb cycling like in the past because i need the extra energy/carbs for work. I'm currently 193lbs.

1. 6 egg whites, 1 whole egg
1/2 cup dry oatmeal
2. Water Protein Shake
3. 7oz. Chicken Breast
1 cup rice cooked
4. Can of Tuna
1 cup rice cooked
(Post Workout) Water Protein Shake
Large Baked Potato
5. 7oz. Chicken Breast
6. Water Protein Shake
7. 1 Cup 1% Cottage Cheese

Calories:2120
Protein:248g (48%)
Carbs:173g (30%)
Fat:51g (22%)

[mrky03]

Good going max! Thats a pretty tight diet you've got going there! Looks like you're on track! Keep posting.

[TNA]

Good stuff Max!!

[Tim Wescott]

Good solid diet and training regimen.

Looking forward to future postings!!

[Hoopie]

Looks great max! Looks like you got your ducks in a row my friend. Good Luck! I'll be following ya!

[Mark Mills]

Max (Ryan), We've got to get together with Jeremy (Sal Paradise) and Scott (Jcdeadlift) and go back to Tough Bodies!

[maxmuscleabb]

June 21,2006-legs

Front Squats- 1x12,1x12,1&10x12, 70x8, 2x7
Leg Extensions- 100reps @ 40lbs.
Leg Curls- 100reps@ 40lbs.
Walking Lunges- short straight bar (25lbs.) - 10x 15 yds.- 2 sets

Had to look back in my log Trying to keep this up. ;D

[mrky03]

Wow, 100 reps of leg extensions!

[maxmuscleabb]

June 26, 2006- Chest/Back @ University of Akron

Bench Press- 1x12, 80x10, 2x9, 70x8, 1x11-this set was to the neck
Incline DB- 50x12, 60x10, 80x8
Crossovers- (stack #'s- 1-12) 3x14, 5x12, 7x10
DB Pullovers- 50x12- 2 sets
Pulldowns- 108x12, 135x12, 156x12
Corner Rows- 70x12, 2x12, 2@25x10
DB Shrugs- 60x12, 80x10

Hit the hot tub! Too bad we dont have one of those in my gym in Wooster. Up to date on my workouts.

[Tim Wescott]

Good workouts Ryan,and the 100 rep leg extensions must have been a bitc* to do!!

[maxmuscleabb]

Thanks Tim! The extensions sure did burn,and made me one sore dude for about 3 days afterwards. Doing the 100 rep ham curls made it equally as bad on both sides of my legs. I just try to think of something else while im doing them,or just convince myself that i love the burn.

[Tim Wescott]

Pain is a good thing,unless it`s injury related.

I`ll have to try those 100 reppers myself soon...........sounds enjoyable!! ;D

[maxmuscleabb]

June 29, 2006- Shoulders/Arms

DB Shoulder Press- 25x23, 30x14, 40x12, 55x10 s/s 25x12
Side Raises- 15x14, 20x12, 25x12
Front Raises- 15x14, 20x12, 25x12
Rear Raises- 25x23
E-Z Bar Curls- 25x12, 30x12, 40x8
Pushdowns- 60x12, 80x12, 100(Stack)x12
Alternate DB Curls- 30x8, 40x8
Skull Crushers- 25x12, 35x12, 35x8
Nautilus Preacher Curl Machine- (free weights on each side) 25x12, 35x12, 45x12
One-Arm Tricep Extensions- 20x12, 25x12

The gym is being renivated,which i didnt know until i got there,and after about a 1/2 hr. i could taste the paint and got a little light headed, even with the big fan blowing. So i did a lot of supersets on this workout and different exercises,because some of the stuff i usually use was piled up next to eachother. Looks like i need to find another place to lift for the next two weeks before i move. Good workout though,but i dont recommend working out beside paint chips.

[maxmuscleabb]

July 1,2006

At RP Fitness (valley of Akron,OH)
Chest/Back/Calves
Standing Calves- 120x17, 140x12, 170x12

Hammer Incline- 1x12, 70x12, 80x10
Incline Bench- 1x12,1x12,1x10
Crossovers- 50x12, 55x17
Pec Dec- 70x14, 70x14, 70x14
V-Pulls- 120x12, 130x12, 170x12
High Rope Rows (for traps/upper back)- 70x22, 100x20, 140x17
Row Machine- 80x12, 100x12, 140x12
One-Arm Cable Rows- 50x12, 60x12, 110x12
Close-grip bench- 1x12, 1x12, 1x12
Hammer Curls- 25x8, 25x8, 25x8