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Old 09-13-2011, 07:26 AM   #1
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Default Ultimate Ryan: The Full Body Experience

Hi all,

Ryan is a young mate of mine who has recently become conscious of his slowing metabolism and expanding waistline. He's still a thin fellow, but he wants to get in proper shape and has solicited my help (and facilities).

I've worked up an improvised template from Muscle and Brawn's own Reeve's Classic and taken advice from BTB regarding exercise structure. It looks like this:

As you can see, I've added some of my own flare to it. By this I mean, I've made some educated decisions and had to improvise in places.

Ryan does a lot of cycling - about an hour all up, to and from training. For this reason I've dropped the calf raises... it may be specious reasoning, but I really don't see a need for them right now (much like the abdominal work). They may be added to the routine in the coming months though, as Ryan is not happy with his calves. But then, not many people are.

The full body approach is especially good for Ryan, as he cannot commit to training here 3 days every week - but will likely be attending the Savickas Testing Facility two or three times per week, and boot camp training twice a week too. So regardless of how many times he can make it here, the template stays the same and there's no confusion as to what he's doing from one week to the next.

I will have details on height, weight, etc coming soon enough. But for now, here is how tonight's session went:


30 minutes bike ride warmup

Box front squats
12 reps @ 20 kgs
12 reps @ 30 kgs
13 reps @ 25 kgs

Overhead press
12 reps @ 10 kgs
15 reps @ 15 kgs
11.5 reps @ 20 kgs

Seated row
15 reps @ 20 kgs
15 reps @ 40 kgs
11.5 kgs @ 45 kgs

Bench press (incline)
15 reps @ 30 kgs
10 reps @ 40 kgs
5 reps @ 40 kgs

Pinwheels (weight p/DB)
13 reps @ 10 kgs
10 reps @ 10 kgs
8 reps @ 10 kgs

Triceps pushdown
15 reps @ 20 kgs
11 reps @ 20 kgs
9 reps @ 20 kgs

Duration: 45 minutes

30 minute bike ride warmdown

Some of the rep ranges are higher than they should be, as today we were primarily getting a feel for where Ryan's strength levels are at. He will be attending the STF again thursday, for a more punishing session.



Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 09-13-2011 at 08:00 AM.
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