Ryofire's Journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
11/5/12
Stretching before hand.
30 minutes HIIT
Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12
Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12
Bicycle Crunch: BW 2x15
Transverse Vaccum: 3x60seconds
Chest Raise: BW 1x15
Crunch/Reverse Crunch Machine: 70lbs 2x12
Back Extension Machine: 220lbs 2x12
30 minutes HIIT
Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12
Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12
Bicycle Crunch: BW 2x15
Transverse Vaccum: 3x60seconds
Chest Raise: BW 1x15
Crunch/Reverse Crunch Machine: 70lbs 2x12
Back Extension Machine: 220lbs 2x12
Like the Transformers there's more to me than meets the eye.
11/19/12
Stretching before hand.
30 minutes HIIT
EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15
Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12
Bicycle Crunch: BW 2x15
Transverse Vaccum: 3x60seconds
Chest Raise: BW 1x15
Crunch/Reverse Crunch Machine: 70lbs 2x12
Back Extension Machine: 230lbs 1x8; 220lbs 1x12
30 minutes HIIT
EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15
Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12
Bicycle Crunch: BW 2x15
Transverse Vaccum: 3x60seconds
Chest Raise: BW 1x15
Crunch/Reverse Crunch Machine: 70lbs 2x12
Back Extension Machine: 230lbs 1x8; 220lbs 1x12
Like the Transformers there's more to me than meets the eye.
12/12/12
Epic 12/12/12
Lots of walking some crunches and supermans and grip exercises.
Lots of walking some crunches and supermans and grip exercises.
Like the Transformers there's more to me than meets the eye.
12/18/12
30 minutes HIIT
EZ Bar Bicep Curl: 65lbs 1x5; 55lbs 1x10
Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12
Stretching
EZ Bar Bicep Curl: 65lbs 1x5; 55lbs 1x10
Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12
Stretching
Like the Transformers there's more to me than meets the eye.
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
- Posts: 3900
- Age: 40
- Joined: Sat Jan 21, 2012 4:13 am
- Location: Christchurch, New Zealand.
- Contact:
Re: Ryofire's Journal
Mini Forklift Ⓥ wrote:Keep up the good work buddy.
What are supermans, some kind of prone hold?
Like the Transformers there's more to me than meets the eye.
12/26/12
Grip Exercise with grip tool: both hands 2x15
Bicycle Crunch: BW 2x15
Transverse Vaccum 3x60seconds
Superman: BW 1x15
Plank: 1x20seconds
30 minute HIIT Running
Bicycle Crunch: BW 2x15
Transverse Vaccum 3x60seconds
Superman: BW 1x15
Plank: 1x20seconds
30 minute HIIT Running
Like the Transformers there's more to me than meets the eye.
Not So Great Day
Sure I got a great workout in and got paid today. But unfortunately I lost my cat Smokey. A neighbor found him dead in her back yard, my father and younger brother confirmed it. I will always love you and miss you baby kitten! 

Like the Transformers there's more to me than meets the eye.
Re: Ryofire's Journal
sorry to hear that mate, its horrible when you lose a pet 

"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
Re: Ryofire's Journal
mrbear666 wrote:sorry to hear that mate, its horrible when you lose a pet
He died too young

Like the Transformers there's more to me than meets the eye.
12/31/12
Pull Up: BW 1x6
Negatives: BW 1x8
30 Minutes HIIT
Negatives: BW 1x8
30 Minutes HIIT
Like the Transformers there's more to me than meets the eye.
Re: Ryofire's Journal
Did you start a new journal? Haven't seen you post for a while, how are things going for you?
-Dylan
-Dylan
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