[Ryan]

Lower for me today. Progressions across the board. 252.4lbs on wake again. Bumped GH to 10iu so will likely see that creep up to 255lbs by the end of the week. Leanest and fullest I’ve been at this weight. All time peak Bodyweight has been 260lbs. A little above that on my last push but I was enjoying a few too many meals out so inflammation was a pretty high so it doesn’t really count as it was shit 😂

Today’s session

Ez bar spider curl – 11-20 RP

15kg per side x12 x6 x3 – 21

single d handle reverse curl – 10-20

90 x17

Seated calf – 15-20 RP

90 x20 x6 x4 – 30

Adductor – 15-30 RP

71 x12 x6 x3 – 21

Single Seated ham curl – 15-30 RP

55 x15x8x7 – 30

Single Leg press – (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)

170 x7

130 x12 x3 x3 x2 – 20

Hanging leg raise – 20-30 rep RP

x18 x7 x5 – 30

Cable Crunch -20-30 rep RP

73 x20 x7 x3 – 30

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[Ryan]

Current Expenditure

Steps – 10,000 TD, 12,000 NTD

Daily posing – 2 rounds of mandatories with 6 second holds

Core work / midsection control every morning – Planks 3×30 seconds with 15 sec rest & Vacuums 5×15 seconds with 15 sec rest

Do you do any of the steps fasted?[/quote]

Yes mate, I do 20 mins fasted at the moment

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[Ryan]

252.4lbs this morning and upper for me today, everything progressing well. May just reset at the top of the rep range with 5 plates on that first set of t bar rows next week.

Mid incline smith press – 11-15 RP

3pps x8 x3 x2 – 13

LF shoulder press – 11-15 RP

+25 x7 x3 x1 – 11

LF Machine lateral – 20 full, 10 partials, 30 static

135 x20 into partials and static

LF Dip machine – 11-20 RP

Stack x15 x5 x3 – 23

Single HS pulldown – 11-15 RP

3pps x9 x4 x2 – 15

Chest supported T bar row – 6-9reps + 9-12reps

6 plates x5

4 plates x10

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[Ryan]

Current Expenditure

Steps – 10,000 TD, 12,000 NTD

Daily posing – 2 rounds of mandatories with 6 second holds

Core work / midsection control every morning – Planks 3×30 seconds with 15 sec rest & Vacuums 5×15 seconds with 15 sec rest

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[Ryan]

252lbs this morning. A well needed rest day for me today so no training to report.

Currently my diet is looking like this…

Meal 1 – P 60, C 89, F 16

2x Large Whole Egg

100g Egg Whites

70g Chicken Breast (Raw Weight)

200g Sourdough Bread

50g Mushrooms

50g Onion

50g Frozen veg mix – carrot, green beans, peas, sweetcorn

25g Spinach

Meal 2 (Pre-workout) – P 54, C 148, F 7

50g TBJP Performance ISO

40g Oats

100g Jasmine Rice (Raw Weight)

30g Raisins

30g Honey

INTRA – C 94

100g TBJP Performance Fuel

15g TBJP EAA + Hydration

Meal 3 (Post-workout) – P 53, C 185, F 8

50g TBJP Performance ISO

200g Coco Pops

80g Banana

Meal 4 – P 53, C 81, F 3

200g Chicken Breast (Raw Weight)

100g Jasmine Rice (Raw Weight)

Meal 5 – P 58, C 93, F 5

200g Chicken Breast (Raw Weight)

100g Jasmine Rice (Raw Weight)

115g Pineapple

50g Frozen veg mix – carrot, green beans, peas, sweetcorn

25g Spinach

Meal 6 – P 44, C 5, F 9

200g 5% Lean Beef Mince (Raw Weight)

100g Frozen veg mix – carrot, green beans, peas, sweetcorn

25g Spinach

Meal 7 – P 40, C 4, F 8

50g TBJP Performance ISO

6x Omega pharma pro

I run with the same set up on both training and non-training days. Only difference is obviously no intra on rest days and I’ll move the banana from meal 3 to meal 4 to spread those carbs a little more evenly.

Total macros come out at…

TD – P 361, C 698, F 56

NTD – P 361, C 604, F 56

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[Ryan]

Hi Ryan excited to follow along!

What’s your current training split? I can see you do upper lower but is it 2 on 1 off? Or set days of the week? Thank you

Hey D, thanks for being here 👊

Currently 2 on 1 off but if I need an extra day I will run 1 on 1 off

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[Ryan]

Excited to read along bud. Love to see it 🫡

Nice one James. Hope you’re good mate 🤝

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[Ryan]

Banged yesterday’s shots up on google drive as they don’t seem to be showing on here.

https://drive.google.com/file/d/1KJsgDeQl2hI7a0LtLJ7asA78i6GTgOnE/view?usp=drivesdk

https://drive.google.com/file/d/1m2KflvKFl8LRsEM8X_tfoXYPsJWECaVy/view?usp=drivesdk

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[Ryan]

251lbs upon wake today. Week 4 of this cycle and things are getting interesting. Excepting to climb to 255lbs over the next few days with GH also being back in at 8iu/day. Then we will let things settle there briefly before pushing on to 260. Sights are set on 280 in respectable condition for this push.

Trained lower today and everything is progressing well. Typical DC set up again. It’s a set up that works very well for me. I enjoy it a lot.

Rocker curl – 11-20 RP

55 x13 x7 x6 – 26

Single spider db hammer curl – 10-20

16 x12

Lying Calf – 15-20 RP ( 2 count pause in the deep stretch position)

22 x10 x6 x4 – 20

Adductor – 15-30 RP with being very careful on these never to jerk the weight out of the starting position (slow and controlled)

Stack x5 x4 x3 – 12

Single leg lying leg curl – 15-24 RP

(Toes pointed on each round until failure and then 3 more reps to end each round in power groove with toes pulled towards shins)

70 x11 x6 x4 – 21

Lying leg press – (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)

20 x7

17 x10 x3 x2 x2 x1 x1 x1 – 20

Hanging leg raise – 16-20 straight set or 20-30 rep RP

x17 x6 x5 - 28

Seated cable Crunch – 16-20 straight set or 20-30 rep RP

55 x30

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[Ryan]

Good to see you on here mate , will be following closely !

Thanks mate, I appreciate it 👊

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[Ryan]

Not sure if pictures load on here. Posted them to Instagram earlier if anyone wants to check out the current position. You’ll find stage shots there also. @ryanturn3r_

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[Ryan]

Some post workout shots from today and my upper session…

HS press – 11-15 Rest Pause

3.5pps x 8x3x1 – 12

Smith shoulder press – 11-15 RP

2.5pps x8x3x2 – 13

Dead stop ez skull crushers – 15-30 RP

2x 10s each side x10x4x3 – 17

Upper back chins – 11-15 RP

8 x7x4x3 – 14

HS iso row (drop off) – 6-9reps + 9-12reps

7 plates x7

6 plates x12

Machine lateral – 20 full, 10 partials, 30 second static

135 x17x3 into partials and static

Classic DC style upper body set up with the addition of the “trifuckta” on the machine lateral to finish.

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