Right before a quick warmup session then some light sparring in the grass. I’m always excited but nervous rolling with someone new. Not because I’m afraid, but because I don’t want either person to get injured. Injuries have PLAGUED my life for a long time, since I was new to lifting . I’m doing everything I can including “outside the box” ideas to keep my body in tip top shape.
-Ryan
Late night back workout. As much as I love looking in the mirror at the accomplishments I made with my body, a lot of the time you’ll find me in a hoodie and sweats, grinding it out and staying warm to sweat more. This allows me to focus on the lifting at hand vs the mirror.
Here’s the workout I did, try it out and lemme know what you think.
1. Bent Over Barbell Row (torso upright w/ reverse grip) 6 sets 5-5-5-5-5-F reps
2. Bent Over Barbell Row (torso upright, wide grip) 3 sets 12-10-8 reps
3. Single Arm Dumbbell Row (rounded upper back) 4 sets 8-8-8-8 reps
4. Lat Pull Down (wide grip) 6 sets 20-15-10-5-5-5 reps
5. Decline Dumbbell Pullover 4 sets 8-8-8-8 reps
6. Floor Lat Pull Down (wide grip) 4 sets 15-15-15-15 reps
7. Superset 6 sets of 10 reps each
7A: 10 *Barbell Shrug (grip change)
7B: 10 *Reverse Pec Deck Rear Delt Fly
Cardio 30 min
-Ryan
Progress isn't about how fast you move, but your persistence in moving forward. Life is full of challenges, and slow progress can be discouraging. However, success is defined by your commitment to keep going, no matter the pace. Every small step, no matter how insignificant it seems, brings you closer to your goal. Focus on consistency and perseverance; slow and steady truly wins the race. Keep moving, keep striving, and you'll achieve great things over time.
-Ryan
In the realm of holistic health, harnessing the power of sunlight for its vitamin C benefits is like tapping into nature's own multivitamin. The sun's rays are not only a natural source of this essential nutrient but also play a crucial role in overall well-being. While some may opt for sunscreen as a protective measure against harmful UV rays, others, like myself, steer clear due to concerns about the chemicals they contain. Instead, consulting with holistic health practitioners about alternative sun protection methods can offer valuable insights tailored to individual needs and preferences. Embracing sunlight responsibly, while also prioritizing holistic approaches to sun protection, empowers us to reap the benefits of vitamin C and bask in the glow of vibrant health. 🌞🍊 -Ryan
2024-05-22 14:07:23 +0000 UTC View Post
a much needed vacation helped to get my priorities back in line. It was fun, but now I’ve got a little uphill battle, my phone cameras aren’t working, and my car decided it wanted to die once I got back home. looks I’ve got one plans for the week & getting this car fixed 😅 -Ryan
2024-05-22 03:12:04 +0000 UTC View Post
working on the weekend! I’m getting back into the swing of waking up earlier in the morning, ideally. I wanna wake up and start my day at 6, but baby steps…. But sleep is a lot better in general! -Ryan
2024-05-17 16:22:36 +0000 UTC View Post
I absolutely destroyed this hot dog in less than 30 seconds…. Wasn’t the best move bc the jalapeños 🌶️ made sure to get 30 min on the stair master done before hand for a active rest day 👏🏼 -Ryan
2024-05-13 03:41:21 +0000 UTC View Post
Happy Friday! Living the Dream by the Beach 😋🤩 What are you guys up to this weekend? -Ryan
2024-05-11 02:47:01 +0000 UTC View Post
Toning up to where I know I can be, Summers coming fast.. -Ryan
2024-05-08 07:01:53 +0000 UTC View Post
chilling out enjoying Sunday Funday after a morning jog.. man I love the sunlight don’t you?
2024-05-05 23:27:59 +0000 UTC View Post
Here we are. The weekend again. Enjoy it. But don’t take the time for granted. Make sure you get that lift in and EARN your weekend. Cheers. -Ryan
2024-05-05 00:56:18 +0000 UTC View Post
Got milk? Just got back from the gym picking up some milk, it wasn’t Raw like I love (and like my shirt) but I need milk for my protein shakes (water just doesn’t do it for me, + xtra gains) -Ryan
2024-05-03 03:36:40 +0000 UTC View Post
Was pretty busy this weekend doing photoshoots, can’t wait to see what the final products will be ❤️🔥❤️🔥❤️🔥 -Ryan
2024-05-02 05:23:15 +0000 UTC View Post
woke up yesterday and chose violence with a long back day workout ending with 5x5 rack pulls & 35min of stairmaster. Rack pulls are super important if you want to not only strengthen your back but build thickness, and I mean thicccccness in your back.. I have the bar set below my knees with my back retracted shoulders back, eyes forward. Back days are full of pulling motions so I have wrist wraps to help me maintain my grip. -Ryan
2024-05-01 16:34:16 +0000 UTC View Post
Back to your programmed schedule! took a lil mini vacation / photoshoot. Can’t wait to show you the fu that came out of it . and now, off to the gym 💪🏼 -Ryan
2024-04-30 16:09:13 +0000 UTC View Post
What counts is not necessarily the size of the dog in the fight - it’s the size of the fight in the dog.” - Dwight D. Eisenhower In life, it's not always the biggest or strongest who come out on top. It's about the fire within, the grit and determination to keep pushing forward despite the odds. That's what truly counts. -Ryan
2024-04-27 07:09:59 +0000 UTC View Post
Where I’m at, not where I wanna be. That’s the reality I’ve faced. I know where my goals lie. I know where I’m at and I know the challenges it will take to get to the end. And I use “end” loosely. There is no end. Only the journey. -Ryan
2024-04-26 06:18:55 +0000 UTC View Post
It’a far too hot to wear jeans and a cowboy hat everyday, so I got to wear them while i can! Fun fact I love to two step 🤠 -Ryan
2024-04-24 06:09:10 +0000 UTC View Post
One thing you can count on me for, a stringer tank top, and some form of camo lol Back in a gym instead of at home workouts feels sooo good. Im excited to get to training with this new equipment and crank the gains up! Happy Monday! -Ryan
2024-04-22 22:11:07 +0000 UTC View Post
Traveling a lot this last 2 weeks. But I finally found not 1, but 2 dope gyms to train at and I’m so excited to get back on a routine! It’s okay if you fall off the wagon, as long as you hop back on and keep going & don’t give up! - Ryan
2024-04-21 07:35:22 +0000 UTC View Post
Save a horse ride a cowboy Let’s enjoy the weekend and stay safe! -Ryan
2024-04-19 06:19:31 +0000 UTC View Post
If you didn’t take a selfie at the airport or plane bathroom did you even actually travel anywhere? Lol -Ryan
2024-04-18 00:08:00 +0000 UTC View Post
I was getting a couple different looks riding the scooter like this…. Do you think it was my improvised seat, or how the OF Sweats looked on me ? -Ryan
2024-04-17 07:27:06 +0000 UTC View Post
Little new boot goofin! fun fact when I’m not in the gym or gun range, I love me some country music and two stepping! You coming with? -Ryan
2024-04-14 22:26:53 +0000 UTC View Post
When holding a pistol, avoid "tea cupping" where you use your non-dominant hand to cradle the grip. Instead, focus on a proper two-handed grip by firmly grasping the pistol with your dominant hand and overlapping with your non-dominant hand. Keep those thumbs forward, align everything with your forearm, and maintain a stable stance. And of course, remember to keep your finger off the trigger until you're ready to shoot. Practicing this technique will help improve your accuracy and control. -Ryan
2024-04-12 17:50:53 +0000 UTC View Post
Being physically fit is like having a shield that protects you from various health risks and challenges. When you're in good shape, your body is better equipped to fight off illnesses, recover from injuries, and maintain overall well-being. Regular exercise strengthens your immune system, improves cardiovascular health, enhances flexibility and mobility, and boosts mental resilience. Additionally, maintaining a healthy weight reduces the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. Being physically fit not only enhances your quality of life but also increases your longevity, making it your best defense against a multitude of health issues.
2024-04-10 06:49:09 +0000 UTC View Post
One thing I've noticed lately: This shit is a constant uphill battle. Most days I feel drained, depressed, and unmotivated. But I'm still here, and often that's enough. Don't let the pretenders on this app fool you—they're all dealing with the same struggles. They just dress it up and pretend it's perfect. It's not. Just make it to tomorrow and adjust. I still have to remind myself out loud and take my own advice too. Posting from a random hotel in the middle of the desert…. -Ryan
2024-04-07 08:13:00 +0000 UTC View Post
Practice practice practice. your gear should act like it is apart of you because of how well you know your gear and how it feels on your body, and in your hands. When you get new gear whether it’s body armor, a new PDW, red dot, etc, how do you know how it works with you unless you’ve put reps among reps in down range with the same gear. Take this for example, I was doing a photo shoot for a buddy’s car company, and wanted to try out my new plate carrier in the meantime . It was a rather expensive plate carrier, and before I got new attachments for it, I wanted to see how it felt to move in, how tight it was. Etc. Come to find out this plate carrier is TIGHT as hell on me, especially since I’m gaining weight! I didn’t think it was an issue still I started running in it, and my lungs can only expand half the normal capacity! Talk about a major issue! Luckily I got it exchanged for a different size later on, but I became one with the gear, was comfortable with the material, the elasticity of the mag pouches resistance, how it felt when shouldering my weapon etc. Take this with everything you do in life. You’ve gotta put reps in with anything you want if you want to be good at it, and get comfortable with it. That’s the only way to success. -Ryan
2024-04-06 10:12:45 +0000 UTC View Post
would you believe me if I said I’m carrying a full size Glock45 on me with an extra magazine in this picture? Can you spot it? 😉 -Ryan
2024-04-05 09:45:38 +0000 UTC View Post
Hydration is super important, guys! Keeping that water intake up is like giving your body a big boost. It's all about feeling your best right? On top of added mobility, flexibility, you’ll have lessened brain fog, less headaches, and able to think clearer! When you're hydrated, you've got more energy, increased metabolism, and everything just seems to work better. Plus, it's like a natural detox for your body, flushing out all the junk and keeping things running smoothly. Grab that water bottle and keep it close all day long. Your body will totally thank you for it! Stay hydrated!! -Ryan
2024-04-04 08:38:56 +0000 UTC View Post