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Hans
05-10-2009, 05:06 PM
Hey guys, my name's Ryan and I joined a gym a couple months ago after sitting on my ass for about a year after quitting crew (rowing). I was clueless about lifting even though i thought i knew what i was doing and went to the gym not knowing what i was going to do everyday and made no gains whatsoever and mostly worked biceps haha :smashcomp:

Anyways my friend from school told me about this site about a month ago its great and ive been doing IA's simple power routine for 3 weeks now and i love it!

Age: 18
Height: 6'0
Weight: 170
Bodyfat: I have no clue and dont feel like going to doctor to measure it lol

My diet isnt the greatest but Im done school after this week and ill be able to be more flexible with it.

I just bought some supplements ( i know they are not neccessary but i'd like every advantage i can get)

Im going to be taking GNC Mega Men vitamin in the morning http://www.gnc.com/product/index.jsp?productId=3293808

I'll be taking GNC's creatine monohydrate 3 times daily (totaling 15g's daily), one of those times being with my post workout shake on days i workout. http://www.gnc.com/product/index.jsp?productId=2133642&cp=2108320.2102405

I'll be drinking 10g's of ON's bcaa mixed into either water or gatorade (havent experimented yet) while i workout http://www.gnc.com/product/index.jsp?productId=2643560

And for my post work out shake ill be taking ON's Gold Standard Whey adding 5g of creatine mono and either skim milk, whole milk, or water, going to experiement to see what tastes the best. and probably a scoop or two of ice cream to make it yummy to drink (tip from friend)

Other then that its exciting to finally be on a good set routine and to see results already and ill be updating this as much as possible and any tips or comments are appreciated :)

Hans
05-10-2009, 05:12 PM
ah yes, and i have a question. i understand that fish oil is really important. i have Res-Q Power of the sea pills that my dad takes that i have my own bottle of and can take and get for free lol, they are 1250mg a cap and i was wondering how many i should take a day and if it should be with meals or what. http://www.bargainfishoil.com/1250.php

and to give you an idea of about where i am with my lifts so far here is what i use for the more important exercises

Squat: 185
Dead: 185, was working on form mostly, barely ever done them before and they are pretty hard for me
Bench: 115, mostly feel in my triceps. Never feel like my chest is ever worked. pretty disappointed with it

Hans
05-11-2009, 04:51 PM
[Monday May 11]

First day using supplements

took 5g of creatine with apple juice around 2:00

Drank 10g of bcaa mixed with gatorade as i drove to gym a lil and then when while i was working out

Began lifting at 3:10

Bench Press 115 x 5, 125 x 5, 115 x 5

Incline Dumbbell Bench Press 40 x 7, 40 x 6 (too heavy), 35 x 8, 35 x 8

Standing Military Press 55 x 8 , 45 x 8 , 45 x 8

Skull Crushers 40 with ez bar x 3 x 10

Finished workout at 3:50

Got home made a protein shake using 1 scoop of gold standard, 5g of creatine, skim milk, and a scoop of ice cream

Hans
05-13-2009, 05:17 PM
[Wednesday May 13]

5g of Creatine about an hour and a half before workout

drank 10g of BCAA during workout

Deadlift 205 x 3x5

Leg press 180 x 2x10

Chin or lat pull-down 120 x 4x6

Barbell or Dumbbell Curl 30 x 3x8

24g of protein, 5g of creatine, 1 scoop of ice cream, skim milk post workout shake

Hans
05-15-2009, 05:01 PM
[Friday May 15]

Incline Dumbbell Press 45 x 3x5,

Dumbbell Bench Press 40 x 4x8

Military or Dumbbell Shoulder Press 25 x 3x8

kingkong
05-15-2009, 05:40 PM
happy birthday when u turn 18 :) im jealous.
and also good luck mate :) looks like ur on the right track.

IA has posted somewhere on the site how much Fish oil to take, i cant remember where it is, if i find it ill get back to you, but im currently on 2,000mg a day.

Hans
05-20-2009, 05:07 PM
thanks kingkong !

havent been able to get to gym past 2 days, been tooooo busy. went today, and going tomorrow since i wont be able to go friday or all weekend its graduation / prom time haha

[Wednesday May 20]

Bench Press 125 x 3x5

Incline Dumbbell Bench Press 40 x 4x8

Military or Dumbbell Shoulder Press 30 x 3x8

Skull Crushers 40 x 3x10

getting stronger, learning more and more :)

Krol
05-20-2009, 06:21 PM
It's always good get stronger and learn! Have fun at graduation/prom.

Hans
05-21-2009, 11:41 AM
thanks Krol! checked out your log your good at bench unlike me lol

[Thursday May 21]

Deadlift 195 x 3x5

Leg press 190 x 2x10

Chin pull down 120 x 4x6


prom tonight gone all weekend then back to work on monday!

Hans
06-01-2009, 01:51 PM
got really wasted prom weekend haha, dont drink barely ever but we went all out haha

soooo ive been having a mad busy and tiring week so i decided to take off this week.

i actually tried to go on Wednesday but halfway thorugh was too tired and left

starting up again later today and i am pumppeddd!

Hans
06-01-2009, 06:33 PM
[Monday June 1]

Incline bench press or Incline Dumbbell Press 45 x 3x5

Dumbbell Bench Press 45 x 4x8

Military or Dumbbell Shoulder Press 30 x 3x8

Tricep pushdowns 90 x 3x10

Hans
06-03-2009, 09:49 PM
[Wednesday June 3]

Squats 225 x 3x5

DB Curls 30x 2x8 then 35x 1x8

got sick after this and decided to leave cause i felt like i was gonna throw up, gonna rest up and hit it hard on friday

Hans
06-04-2009, 08:07 PM
due to surgerys that i am getting within a week or so, i will no longer be able to lift until august or so, but ill be back

learned alot in past 2 months on this routine and made some great gains. :)

Krol
06-05-2009, 10:17 AM
Best of luck man. Hopefully you'll have a speedy recovery.

Hans
09-22-2009, 05:14 PM
finally back!!!!!!!! : )

[Monday Sept 21, 2009]

Cardio 2 x 20 about 2 hour rest in between


[Tuesday September 22, 2009]

Squats 200 x 3x5

DB Curls 20 x 3x8

Lat Pullsdowns 135 x 4x6




Feeling good to be back, taking no supplements other then either GABA or 1g of Melatonin before bed.