Ultimate Ryan: The Full Body Experience

[Abaddon]

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:

13/09/11

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.

[Carl1174]

Good luck Ryan

Carl.

[Abaddon]

Update:
I've asked Ryan to send me naked pics, so we have some 'before' shots...

[BendtheBar]

Originally Posted by Abaddon

Update:
I've asked Ryan to send me naked pics, so we have some 'before' shots...

Seriously though, good luck!

[Abaddon]

Warmup
10 minutes cross-trainer, intermediate setting

Box front squat
12 reps @ 30 kgs
10 reps @ 40 kgs
15 reps @ 35 kgs

Overhead press
4 reps @ 30 kgs
12 reps @ 20 kgs
6 reps @ 25 kgs
8 reps @ 20 kgs

Standing cable row to chest
20 reps @ 30 kgs
12.5 reps @ 40 kgs
11 reps @ 40 kgs

Bench press (incline)
12 reps @ 40 kgs
5.5 reps @ 40 kgs
7.5 reps @ 37.5 kgs

Pinwheels
8 reps @ 13 kgs
7 reps @ 11.5 kgs
right 4 reps,
left 5 reps @ 11.5 kgs

Triceps pushdown
4 reps @ 20 kgs
8 reps @ 15 kgs
15 reps @ 10 kgs
18 reps @ 10 kgs

Warm down
5 minutes jog around the block

IT WAS a crappy day weather wise today, so I put together some variations on the exercises to allow us to perform all the routine indoors. As Ryan is using pretty manageable weights at this point, I acted as the chains/rack for squats and OHPress.

While both Ryan and I know we're still getting used to what exactly he can and cannot handle, today was regardless a massive improvement on his first session; he's already outdoing himself in certain areas and is eager to push for MOAR! This evening I asked him if he'd like some time to use the Log, and he was very keen.

It's nice to be training someone who wants to achieve.

Duration today - including the warmup - was barely an hour. Right on the money.

Interestingly, by the end of Ryan's session I had a decent sweat on myself!

I won't be recording PR's today, but you better believe I will be next session! The boy is already improving at a rate of 50%... I'm confidant we'll hit on something he really, truly finds difficult next session.

[Abaddon]

30 minutes bike ride warmup

Box front squat
13 reps @ 40 kgs PR
13 reps @ 40 kgs PR
4 reps @ 50 kgs PR

Savickas press
10 reps @ 25 kgs PR
12 reps @ 25 kgs PR
10 reps @ 25 kgs PR

Seated row
15 reps @ 45 kgs PR
8 reps @ 55 kgs PR
8.5 reps @ 50 kgs PR

Bench press (incline)
9 reps @ 45 kgs PR
6.5 reps @ 45 kgs PR
4.5 reps @ 42.5 kgs PR

Pinwheels (weight p/DB)
10 reps @ 13 kgs PR
4 reps @ 13 kgs PR
6 reps @ 11.5 kgs PR

Triceps pushdown
15 reps @ 20 kgs PR
12 reps @ 23 kgs PR
7 reps @ 23 kgs PR

30 minutes bike ride warmdown

Duration: 45 minutes.
I will let the 100% PRs speak for themselves

[Carl1174]

PR City.... Nice work Ryan

Carl.

[Abaddon]

Warmup
15 minute run

Front box squat
6 reps @ 50 kgs PR
7 reps @ 45 kgs PR
8 reps @ 45 kgs PR

Savickas press
7 reps @ 30 kgs PR
12 reps @ 25 kgs PR
9 reps @ 25 kgs PR

Seated row
8 reps @ 55 kgs PR
12 reps @ 50 kgs PR
11 reps @ 50 kgs PR

Bench press (incline)
7.5 reps @ 47.5 kgs PR
3.5 reps @ 47.5 kgs PR
5.5 reps @ 42.5 kgs PR

Pinwheels (weight p/DB)
11.5 reps @ 13 kgs PR
6 reps @ 13 kgs PR
7 reps @ 11.5 kgs PR

Triceps pushdown
15 reps @ 23 kgs PR
10 reps @ 28 kgs PR
10 reps @ 25 kgs PR

Warmdown
5 minute sprint

[Carl1174]

Keep up the good work UR

Carl.

[Abaddon]

Warmup
5 minutes cross-trainer @ maximum resistance

Front box squat
9 reps @ 50 kgs PR
7 reps @ 50 kgs PR
13 reps @ 45 kgs PR

Savickas press
7 reps @ 25 kgs
10 reps @ 22.5 kgs
10.5 reps @ 22.5 kgs

Seated row
13 reps @ 55 kgs PR
10 reps @ 55 kgs PR
9 reps @ 53 kgs PR

Barbell bench press (flat)
10 reps @ 47.5 kgs PR
8 reps @ 45 kgs PR
5.5 reps @ 42.5 kgs equal to best effort

Dumbbell curls (weight p/DB)
12 reps @ 12.5 kgs
5 reps @ 12.5 kgs

Triceps pushdown
10 reps @ 27.5 kgs PR
9 reps @ 27.5 kgs
9.5 reps @ 25 kgs

FOUND some weak points today, and possibly an injury. Ryan said he felt like the positioning of the barbell on his shoulder while front squatting was affecting his ability to OHPress. Ryan suffered a shoulder injury a couple of years ago and since then one shoulder is 'underdeveloped'.

Also, Ryan complained of what I'm pretty sure is a tendon issue in his right forearm, hence I advised he change from pinwheels to hammer curls for his second set, and we dropped the third. I don't want him training on an injury.

Other than this, tonight was excellent. Great progression. I can already see slight changes in Ryan's physique.