[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

Instagram - @ryanturn3r_

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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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