Ryan Benson's training log

Other Discussions Training Logs
241

3/5/25

Low Incline Bench - 185x5@8, 185x5@7 - 2 sets
DB Shoulder Press - 40x12@9, 40x10@8 - 2 sets
Cable Machine Press - 15@60lbs 13@10, 10@10
Then
14@10, 11@10
DB Lateral Raises - 15x12@10, (:20 rest) 7@10
Then
15x10@10, 5@10

242

3/7/25

RDLs to Floor (w/straps) - 225x5@6, 280x5@8 (Could be a PR), 280x3@7
Lat Pulls -12@10 (120), (:20 rest) 7@10 (120), 11@10 (120), (:20 rest) 7@10 (120)
Chest Supported row - 30x12@9, 30x10@8, 30x11@8
Hanging Knee Raises - 4x12@6
Back Extension - 4x12@6

Bike Intervals -

5 min RPE 3
20 minutes Intervals (:60@7/:60@2-3) - 10 rounds
5 min RPE 3

243

3/9/25

Preacher Curls - 5x12@7
DB Overhead extensions - 5x12@7
Calf Raise s- 5x12@7
45 minute Peloton - Z2

3/10/25

SSB squat - 225x5@8, 225x3@7, 225x3@7
Hip Thrusts (barbell) - 115x12@8, 115x9@8, 115x9@8

Leg Extensions

Myorep - set 1 - 44x15@10, rest (:20) 44x15@10 rest (:20), 44x10@10

Myorep - set 2 - 44x10@10
44x7@10

5 min row - Easy
5 round Row (3:00 work/ 1:00 rest)
5 min row - Easy

244

3/12/25

Low Incline Bench - 200x5@8, 200x4@7 - 2 sets
DB Shoulder Press - 45x12@9, 45x8@8 - 3 sets
Cable Machine Press - 15@60lbs 13@10, 10@10
Then
14@10, 11@10
DB Lateral Raises - 15x12@10, (:20 rest) 7@10
Then
15x10@10, 6@10

Then

45 minute bike - z2

245

3/14/25

RDLs to Floor (w/straps) - 235x5@8, 235x4@7 - 2 sets
Lat Pulls -11@10 (130), (:20 rest) 6@10 (130), 10@10 (130), (:20 rest) 6@10 (130)
Chest Supported row - 45x12@9, 45x10@8 - 3 sets
Hanging Knee Raises - 4x10@6
Back Extension - 4x15@6 (bodyweight)
Cable Curls - 5x10 + Rope Extensions - 5x10 + Pause Leg Press Calf Raises - 5x12

Bike Intervals -

5 min RPE 3
20 minutes Intervals (:60@7/:60@2-3) - 10 rounds
5 min RPE 3

246

3/17/25

SSB squat - 235x5@8, 235x3@7, 235x3@7
Hip Thrusts (barbell) - 90x12@9, 90x9@8, 90x9@8

Leg Extensions

Myorep - set 1 - 66x10@10, rest (:20) 66x7@10
Myorep - set 2 - 66x11@10
66x7@10

5 min row - Easy
5 round Row (3:00 work/ 1:00 rest)
5 min row - Easy