RyanArnett 2012 Transformation Competition Log

[Colstreamer]

Bro just describe the exercises you do, how often how many sets reps etc, we'll figure out what they're called and all that.


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Defeat is the stepping stone to victory.

 

[RyanArnett]

Had a good bi and back day today. Elbow felt really good today no pain really just some soreness but night and day difference. Ill try and describe my workout

Pull Downs
3x10 165lbs front
3x10 165lbs back
3x10 180lbs wide grip angled

Rows
3x10 195lbs close grip
3x10 195lbs Med grip
3x10 195lbs wide grip

Next I did the barbells straight up in front of me 3x10 40lbs

Shoulder shrugs
3x10 200lbs

Upward rows
3x10 150lbs

Curls
3x10 150lbs machine trying to stay away from free weight curls till elbow is healed

Overhead press
3x10 155lbs

Than I did what me and my son call burnout curls where we put as much weight as we can handle in small increments to start then do as many as possible and take a weight off do as many more as we can etc till there's nothing left.

I think that's all. At least that I can remember

Sent from my LG-LW690 using EliteFitness

 

[LetsGrow]

Had a good bi and back day today. Elbow felt really good today no pain really just some soreness but night and day difference. Ill try and describe my workout

Pull Downs
3x10 165lbs front
3x10 165lbs back
3x10 180lbs wide grip angled

Rows
3x10 195lbs close grip
3x10 195lbs Med grip
3x10 195lbs wide grip

Next I did the barbells straight up in front of me 3x10 40lbs

Shoulder shrugs
3x10 200lbs

Upward rows
3x10 150lbs

Curls
3x10 150lbs machine trying to stay away from free weight curls till elbow is healed

Overhead press
3x10 155lbs

Than I did what me and my son call burnout curls where we put as much weight as we can handle in small increments to start then do as many as possible and take a weight off do as many more as we can etc till there's nothing left.

I think that's all. At least that I can remember

Sent from my LG-LW690 using EliteFitness

Ok so you have some good things going on in here. First thing I want to point out that I really feel is a must, is to get rid of the pulldowns behind the head, it is a terrible move and shouldnt be done (same foes for behind the head shoulder presses) as it causes too much strain on the rotator cuff and other joints and it is just a matter of time before your rotator cuff tears.

Barbell raised in front of you is referred to as barbell front raises, so you are good man (most names of exercises are relative as people here are from around the world, I.e. I call them partial deadlifts but someone else calls them rack pulls, same exercise just different name/terminology). Your burnout curls are just referred to as strip sets (you are stripping the weight down per set).

It seems like you did back, shoulders and bis in your workout. Perhaps try something like 4 exercises back and 3 exercises for bis, here is an example of a day you could do:
Back:
Lat pulldown
Pendlay rows
Seated close grip cable rows
Dumbbell rows

Bis:
Dumbbell preacher curls
Barbell curls
Hammer curls

You don't have to do so many sets for bis as they are getting worked out from back in the same workout. You could throw shrugs in there if you wanted, it's personal preference. I do shrugs on shoulder days but I know lots of people who do them on back days.

 

[Colstreamer]

Good to hear you're elbow is feeling better thanks for taking the time to post up your workout too bro, it's good to be able to see exactly what you're doing.

What LG is saying is bang on about exercise names. Pendlay rows/barbell row from the floor/ bent over rows... All the same exercise, many exercises are simply brief descriptions of the movement.

I gotta agree with Grow about the behind the neck stuff too bro puts unnecessary strain on your shoulder joints. Other than that it's all looking great bro! Keep it up!


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Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[RyanArnett]

K thanks for letting me know. I usually do a lot more curls and a little less back but I'm trying to avoid barbell curls right now because of the elbow

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[LetsGrow]

Just swap bb curls for db curls or some other curl exercise.

 

[RyanArnett]

Good tri and chest workout last night. Elbow felt weak no pain though. Weighed this morning 374.0 moving in the right direction. Down 10lbs from day one so far

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[LetsGrow]

Good tri and chest workout last night. Elbow felt weak no pain though. Weighed this morning 374.0 moving in the right direction. Down 10lbs from day one so far

Sent from my LG-LW690 using EliteFitness

Way to go bro!!! Keep it up.

 

[RyanArnett]

Had the best workout.of my life last night with that n2amp reworkout. I killed it. Felt damn good. I swear I could feel people watching me cause I was getting up weights I have never touched before. Gotta keep hitting it hard cause I'm taking 10 days off to take my boys to disneyworld next Friday and that's gonna make me lose some progress for sure.

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[dmk777]

Can't beat that feeling Ryan ! Well done matey think I will take a leaf outa your book and go KTS!!