Ryan Benson's training log

Other Discussions Training Logs
221

1/22/25

Push-ups - 4x10@5-6
2-1-0 45° Incline Bench - 135x6@6, 145x6@7, 155x6@8, 140x6@7
Larsen Press - 155x8@6, 165x8@7, 175x8@8, 165x8@7
V-Grip Pulldown - 140x9 - 2 sets, 125x10@9 - 2 sets
Chest Supported Row - 50x8@8 - 2 sets, 37x10 - 2 sets
30 minutes Z2 Bike

222

Sumo with Straps - 255x5@6, 285x5@7, 305x5@8, 275x5@7
Leg Press - 140x8@6, 200x8@8, 240x8@9, 235x8@8
Leg Extension (Forward Lean) - 65x8 - 2 sets, 55x10@9 - 2 sets
Waiter’s Walk - 12 minutes - 20 yards down & Back

223

1/26/2025 - Feels great to close out the week.

30 minute Airdyne@140BPM
2-0-0 Hammer Curls - 5x12@7
DB Tricep Kickbacks - 5x10@7
V-ups - 5x5@6
Planks - (:20/:40 rest) - 5 rounds
2-0-0 calf raises - 5x11@7

224

1/27/25

3x 10 - Lunges
2-1-0 HBBS - 135x6@4 (no belt), 185x6@6(belt), 205x6@7 (belt), 225x6@8 (PR)(belt), 205x6@8 (belt)
2-1-0 RDL - 95x8@4, 125x6@6 145x8@7, 165x8@8 (PR), 125x8@7.5
Leg Curls - 90x8@8 - 2 sets 70x11@9 - 2 sets
20 min sled pushes (:30/1:30 Rest)@RPE 5-6

225

1/29/25

Push-ups - 4x10@5-6
2-1-0 45° Incline Bench - 95x6@6, 125x6@7, 135x6@8 125x6@7
Larsen Press - 150x6@6, 160x8@7, 175x8@8, 165x8@7
V-Grip Pulldown - 142.5x9@2 sets, 125x10@9 - 2 sets
Chest Supported Row - 25x10@8 - 2 sets, 22x11@7 - 2 sets
30 minutes Z2 Run

226

1/30/25

2-0-0 Hammer Curls - 5x10@7
DB Kickbacks - 5x10@7
2-0-0 calves - 5x10@7
30 minute peloton

227

1/31/25

Back/hip pain is rearing it’s head

Sumo with Straps - 275x5@6, 295x5@7, 315x5@8, 290x5@7
Leg Press - 140x8@6, 190x8@8, 280x8@9, 265x8@8
Leg Extension (Forward Lean) - 55x8 - 2 sets, 45x11@9 - 2 sets
Waiter’s Walk - 12 minutes - 20 yards down & Back

5 rounds (Air Bike)
4 min@7-8
3 min@2-3

228

2/4/25

3x 10 - Lunges
2-1-0 HBBS - 135x6@6(no belt), 185x6@7 (belt), 195x6@8 (belt), 175x6@7(belt)
2-1-0 RDL - 95x8@6, 115x8@7, 125x8@8, 115x8@7 - 2 sets
Leg Curls - 55x8@8 - 2 sets 44x11@9 - 2 sets
20 min sled pushes (:30/1:30 Rest)@RPE 5-6
30 minute airdyne

229

2/5/25

Push-ups - 4x10@5-6
2-1-0 45° Incline Bench - 95x6@5, 120x6@6, 125x6@7 135x6@8, 130x6@7
Larsen Press - 150x6@6, 160x8@7, 175x8@8, 165x8@7 - 2 sets
V-Grip Pulldown - 160x8@8 (might be PR) -2 sets, 140x10@9 - 2 sets
Chest Supported Row - 25x10@8 - 2 sets, 20x10@9 - 2 sets
2-0-0 Incline Curls - 5x8@7
V-Grip One Arm Pushdowns - 5x8@7

230

2/7/25

Back/hip pain is rearing it’s head, but BETTER than last week

Sumo with Straps - 245x5@6, 275x5@7, 285x5@8, 260x5@7
Leg Press - 180x8@6, 230x8@8, 250x8@9, 230x8@8
Leg Extension (Forward Lean) - 55x9 - 2 sets, 45x10@9 - 2 sets
Waiter’s Walk - 12 minutes - 20 yards down & Back (30s all sets)

30 minute peloton

231

2/10/25

3x 10 - Lunges
2-1-0 HBBS - 175x6@6(belt), 185x6@7 (belt), 190x6@8 (belt), 180x6@7(belt)
2-1-0 RDL - 95x8@6, 115x8@7, 120x8@8, 110x8@7 - 2 sets
Leg Curls - 66x8@8 - 2 sets 55x10,11@9 - 2 sets
20 min sled pushes (:30/1:30 Rest)@RPE 5-6

232

2/11/25

Push-ups - 4x10@5-6
2-1-0 45° Incline Bench - 95x6@5, 120x6@6, 135x6@7 140x6@8, 135x6@7, 135x6@7
Larsen Press - 155x8@6, 160x8@7, 165x8@8, 150x8@7 - 2 sets
V-Grip Pulldown - 120x8@8 -2 sets, 110x10@9 - 2 sets
Chest Supported Row - 25x10@8 - 2 sets, 20x10@9 - 2 sets

233

2/14/25

Meh. Strength kinda just fell off.

Sumo with Straps - 235x6, 245x6, 255x5@8, 240x5@7
Leg Press - 140x8@7, 165x8@8, 200x8@9, 190x8@7, 190x8@8
Leg Extension (Forward Lean) - 45x8@8 - 2 sets, 33x10@9 - 2 sets
Waiter’s Walk - 12 minutes - 20 yards down & Back (20s all sets)

No time for Cardio, need to hop on a plane.