Discounts & Deals - Sign Up!
Progress & Goals
156.6 Lbs.
LEAN BODY MASS
21.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Basic training for natural athletes. Barbells, dumbbells, heavy as possible.
Training Split: Off-Season
Monday: off
Tuesday: off
Wednesday: Back/anterior tibialis/cardio
Thursday: Chest/calves
Friday: off
Saturday: Quads & Hams/abs
Sunday: Delts/calves/cardio
*sets and reps is always by feel
Back/Tibialis
Pullups
Bent Barbell Rows
One-arm row
T-bar row (un supported)
-
Reverse calf raises
Chest/Calves
Cable crossover
Incline BB or DB
Flat BB or DB
Dips or Incline Hammer Strength Press
-
Standing calf raise
Seated calf raise
*2 sec. stretch/2 sec. contraction
Quads/Hams/Abs
Leg extensions
Squats
Leg Press
Lunges
Stiff leg deadlifts
Leg curls
-
SUPERSET:
crunch
reverse crunch
Delts/Calves
Side laterals
Overhead barbell press
SUPERSET:
Face pulls
Upright rows
-
Angle calf raise
Donkey calf raise
My Nutrition Program View My Full Nutrition Program
Fast metabolism means a lot of food. Eat up!
Meal 1:
oats w/fruit
eggs and egg whites
Meal 2:
peaunt butter sandwhich
protein shake
Post workout:
Protein shake
grape juice
Universal Storm
Meal 3:
jasmine rice
chicken breast w/ terryaki
sauteed onions and peppers
Meal 4:
jasmine rice w/ black beans
chicken breast
salsa
Meal 5:
jasmine rice
steak or ground beef
mixed veggies
Meal 6:
greek yogurt w/ fruit
Peanut butter
My Supplement Program View My Full Supplement Program
All you should ever need, protein, multi, creatine and fish oil or joint support
Supplementation:
Sportpharma-
Multi-v 1 serving througout day
Joint-v 1 serving pre bed
Universal-
STORM 1 serving post workout or immediately upon waking
Ultra whey pro 1 serving with 2nd meal and 1.5-2 scoops post workout
My Motivation Program View My Full Motivation Program
Myself, videos, Pro Bodybuilders, Motivational quotes
"The journey of a thousand miles begins with a single step."
MurphyRyan updated his weight from 172 Lbs. to 178 Lbs., a 6 Lb. gain in 84 days.
Mar 16, 2013 | LikeMurphyRyan updated his weight from 170 Lbs. to 172 Lbs., a 2 Lb. gain in 223 days.
Dec 22, 2012 | Like
MurphyRyan is taking Universal Nutrition Ultra Whey Pro and 3 other products as part of his current supplements.
May 14, 2012
MurphyRyan updated his body fat from 10.5% to 12%, a gain of 1.5% in 84 days.