Ryan's Journal

[Ryan Phillips]

Monday 25th april. BW - 228lbs

today goin in for a light session and some cardio soon ( 5pm ). then getting a massage. will come back afrer sesh and write down what i did and how it felt.

main focus for the rest of the year is gettin ripped and loose about 10lbs of bodyfat. But also working only gaining some quality muscle and size on my legs and upper back and leaning out my mid section. hopefully it all goes well. I just have to work out a solid diet and stick to it, discipline is the key.

[Ryan Phillips]

workout felt good.

some lat pull downs 5x15

seated rows 5x15

incline bench 5x20

flat bench 5x20

then on the tredmill for 30 mins at a good pace

2morro is gonna be a heavy day. back and chest again. but work on more volume. 10 sets of round 4-3 reps.

[Jacob Sauter]

Weights? :p

[Ryan Phillips]

haha, i couldn't be stuffed putting weights coz i have to work them out in pounds so everyone understands lol. but i will now.

lat pull downs to front 5x15 - first 2 sets are warm ups on about 120lbs then last 3 for 154lbs

seated rows 5x15 - 2 warm ups on bout 135lb then 3 sets of 176lbs

incline bench 5x20 2 warm ups 132lbs then 3 on 200lbs


flat bench 5x20 198lb same as flat bench

[Ryan Phillips]

wed 27th april bodyweight 228.8

arms and legs last night

5 x 12 12 8 8 8 for standing curls

5 x 15 12 8 8 8 for close grip bench

4 x 15 15 12 12 10 for one arm preacher curls

4 x 10 10 10 8 for lying french press

6 hrs later.....

6 x 15 12 12 12 8 8 for squats

4 x 12 12 12 10 for fronts

3 x 15 for hacks

2 x failure for leg press (light weight, normal get about 30 reps out)

wont train legs again for 5 days....i also ride to and from the gym everyday which is about 15m each way

[Ryan Phillips]

last night 28th april - BW 228

back and chest

incline bench - 5 x 8

seated rows - 5 x 8

flyes - 4 x 10

lat pull down - 5 x 12 10 8 8 8

decline DB - 5 x 12 10 10 8 8

deadlift - 9 x 12 10 8 8 6 4 2 2 then 440 x 1 (was happy with this)

shoulders and arms tonight

[Ryan Phillips]

tonight and last night had off