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You are here: Home / Training logs / Ryan Bidigare 10.3.18 PULL

Ryan Bidigare 10.3.18 PULL

Pulled biceps out today to help recover injury, but threw in some extra forearm work. First DELOAD workout in a long while. I decided to add a set or two to each exercise but to leave 2-5 reps in the hole on each set. So more volume for calorie consumption but turning the dial WAY back on intensity.  This Deload phase will continue for probably a few weeks. Been on the grind way too long.

Tbar Land mine row – 3 sets of 10
Supinated med MAG Cable row 3 sets of 15
Narrow Supinated MAG Pull down  3 x 12

DB Shrugs 110 x 20, 2 rounds
incline supported Kettlebell row (sup grip) 60 x 20, 2 rounds

Banded Hypers – blue shorty x 30, 2 rounds

Giant set (pump)
Hammer Str Pulldown x 10 , Straight arm rope pulldown  x8 , top half of pulldown x 10  , 3 rounds

Rear delt standing cable 30 x 20, 3 rounds

Flexor Wrist curls – 135 x 25, 2 rounds

Extensor Wrist curls – 45lbs x 21

Stretch

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Lower intensity volume training for back posted on MuscleMentor.net De-load phase workouts post competition #troponinnutrition #bidsunderground #offseason #bodybuilding

A post shared by Ryan BidiGare (@ryan.bidigare) on Oct 4, 2018 at 7:16am PDT

 

About Ryan Bidigare

Bodybuilding student and hobbyist, born and raised in the Detroit area. After more than a handful of years living a breathing the stale gym air in order to bring enough muscle to the stage, started competing as a light Heavy at 30 years old in 2007. Joined Troponin Nutrition in August of 2017, which landed me in the 5th spot at the North American 40+ Super Heavy weights, best placing in a national show thus far. Now in 2018 at 42 after a 6 month off season, Justin Harris's strategies for lean tissue gain has put me into a perfect position bring the perfect balance in both size and conditioning (possible for myself) back to Pittsburgh on the North American stage. These are some of my last training sessions in this offseason's blast.

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