Biotest

Ryan's V-Diet log


#1

I just started yesterday- Tues. March 10. I am kind of shocked at how bad the waist measurement was. Today is day 2 and so far so good. I am very excited for this process and know the end result will be great. Here are my starting pics and measurements:

Height: 5’9 3/4
Weight: 184.6
Neck: 15 3/4
Shoulders: 49 1/2
Chest-upper: 42 7/8
Chest-lower: 41
Waist-navel: 37
Waist-largest: 37 1/4
Hips: 39 1/2
Upper arm-R: 13 1/2
Upper arm-L: 13 3/8
Upper leg-R:23 5/8
Upper leg- L: 23 1/2
Lower leg-R: 14 3/4
Lower leg-L: 14 5/8
Ankle-R: 9 1/4
Ankle-L: 8 7/8


#2

other pic


#3

and the front. can’t seem to get all three on one post


#4

In the middle of Day 3 right now looking forward to tonights workout. Started on a Tuesday so I will be doing Tues/Thur/Sat with V-burn challenge on Sundays. I will post workout logs starting tonight.


#5

Good luck, looking forward to your progress!


#6

Here are my first two workouts. Both have been intense:

1:

Front squat
185 x 5,5,5,4,1

Chin ups
body weight x 5,5,5,5

DB bench press
70 x 5,5,5,3,2

Ab-wheel rollout
5,5,5,5

I think I need to add some weight to the chin ups because they were too easy

2:

Reverse lunge
50lb dumbbells x 9,7,7,5,3,3,3,3

Bent-over barbell row
135 x 9,6,5,4,4,4,4,3,1

Push press-barbell
115 x 9,8,5,4,4,4,4,3,3

Barbell curl
65 x 9,9,9,7,6

Reverse crunch on floor
20,20

I need to up the curl weight a bit next time I think. I also think I did the crunches wrong. Am I supposed to stop at 9 reps each set?


#7

nice work. you didn’t do anything wrong. do as many reps as you can in each set. if you do more than the prescribed RM, then go up in weight next time. For instance, hold a 45# weight on the slant board for your reverse crunches.

stay strong, keep at it.


#8

Just finished up with workout 3 and have the the V-Burn challenge tomorrow as well as my first HSM. Here is workout 3:

Deadlift:
225 x 9,9,5,7,4,4,2

Decline dumbbell bench press:
65 x 9,9,6,5,5,4,2

Pull-ups:
7,6,4,3,3,3,3,3,2,3,2,1

Hand walkout:
9,9,9,9,4

Feeling great so far and looking forward to taking measurements and pics tomorrow


#9

Measurements and pics: Has not been a whole week since I started on a Tuesday but I wanted to follow the plan by doing my measurements and pics on the morning of the HSM. Here it is:

Height: 5?9 3/4"
Weight: 179.8 (-4.8)
Neck: 15 5/8 (-1/8)
Shoulders: 49 1/4 (-1/4)
Chest-upper: 421/2 (-3/8)
Chest-lower: 41 (same)
Waist-navel: 36 (-1)
Waist-largest: 36 1/8 (-1 1/8)
Hips: 39 (-1/2)
Upper arm-R: 13 1/2 (same)
Upper arm-L: 13 3/8 (same)
Upper leg-R: 23 3/8 (-1/4)
Upper leg- L: 23 1/4 (-1/4)
Lower leg-R: 14 1/2 (-1/4)
Lower leg-L: 14 3/8 (-1/4)
Ankle-R: 9 1/8 (-1/8)
Ankle-L: 8 5/8 (-1/4)


#10

front


#11

side


#12

back


#13

Did the first V-Burn Challenge today in 33 minutes even. It was definitely not easy. I know I can improve for next week because I had to take more time between circuits than I thought I would so I could catch my breath.

I am aiming for being able to do it straight through with minimal resting. By the end I had worked up a good sweat and was breathing heavily. I also think the fact that I am very sore from lifting this week slowed me down some too.

I have been in the gym for years but go through cycles where I slack off a bit, and am just coming out of one. I always am able to regain the muscle I lose quickly so I’m sure this program will help get most of it back.

Had my first HSM tonight for dinner as well:
Spinach salad with olive oil
1 serving brown rice
Large plate of mostly green vegetables
11 oz. sirloin
A few strawberries

I really concentrated on putting the fork down between each bite and savoring the food. It felt great and made everything taste much better. I have had bad eating habits in the past where if I am hungry I just eat as fast as I can. I felt full fairly quickly with this meal.


#14

Today is day 8 for me and I am more motivated than ever after a great first week. Going to bump up the NEPA this week as well from about 35 minutes I did last week to at least 45. I’m at work just waiting until I can get home to do the workout. I’m a bit sore from last week but it is starting to work its way out. I am feeling very good right now mentally.


#15

Workout 5:

Front squat:
205 x 5,2,3,2,2,2,2,1,1

Chin-up w/ 25 lbs added:
5,4,4,3,2,2

Dumbbell bench press:
75 x 5,5,5,3,2

Ab-wheel rollout
10,10

Once again a very challenging workout, upped the weights from the 1st week because I didn’t get them exactly right the first time but now they are where they need to be.


#16

Workout 6:

Reverse lunge w/ 50lb dumbbells
9,8,8,5,4,3,3

Bent-over barbell row
135 x 9,8,6,4,4,4,3,2

Barbell push press
115 x 9,7,6,5,4,3,3,3

Barbell curl
75 x 9,9,6,6,5,3,2

Reverse crunch
20,20


#17

Workout 7

Deadlift
225 x 9,7,7,7,5,5

Decline dumbbell bench press
65 x 9,9,9,7,6

Pull-ups
9,5,4,3,3,3,3,3,2,2,2,1

Hand walkout
9,9,9,7,6


#18

Today was measurement and HSM day. I have the amount lost from last week as well as the total amount lost shown in parentheses:

Weight:176.0 (-3.8) (-8.6)
Neck: 15 1/4 (-3/8) (-1/2)
Shoulders: 48 7/8 (-3/8) (-5/8)
Chest-upper: 41 3/4 (-3/4) (- 1 1/8)
Chest-lower: 40 3/8 (-5/8) (-5/8)
Waist-navel: 35 1/8 (-7/8) (-1 7/8)
Waist-largest: 35 1/2 (-5/8) (-1 3/4)
Hips: 38 7/8 (-1/8) (-5/8)
Upper arm-R: 13 1/4 (-1/4) (-1/4)
Upper arm-L: 13 1/4 (-1/8) (-1/8)
Upper leg-R: 23 (-3/8) (-5/8)
Upper leg-L: 23 1/8 (-1/8) (-3/8)
Lower leg-R: 14 1/4 (-1/4) (-1/2)
Lower leg-L: 14 1/8 (-1/4) (-1/2)
Ankle-R: 9 (- 1/8) (-1/4)
Ankle-L: 8 5/8 (same) (-1/4)


#19

New pics:


#20

side