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Nutri-Sport & Full Potential Training tip: disc split squats

March 9, 2010 by Ryan Irwin · Leave a Comment 

When training, it is important that you not only just do the exercise, but do it in proper form and emphasize the muscles that you want to target.  In other words, don’t just lift weights, but “feel” the bodyparts working.

In this video, David demonstrates a great variation in the Nutri-Sport studio to the split squat on the smith machine that helps emphasize the quads and requires more balance and stability, all of which is great for athletes or just those looking for a way to shake up their workout.

Throw this exercise into your leg routine at your next workout to shake things up. For more information on our personal training in the Full Potential Training studio, click here.

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141

Nutri-Sport supplement tip -nutrition during training

January 13, 2010 by Ryan Irwin · Leave a Comment 

In order to make the body adapt and change, one needs to do three primary things: stimulus (exercise/training), nutrition and recovery.  If one of those three components is lacking, progress either won’t be made or will be slowed.  While constantly changing one’s training is essential for continued growth and performance is important, rest and nutrition should always be a mainstay and fairly consistent.

One aspect of nutrition that many individuals overlook is during their training.  It is critical to fuel the body throughout the day, especially what we call the four most important meals of the day (before/after training, breakfast and before bed).  However, by ingesting specific key nutrients during your workouts, you can accelerate your recovery and progress big time!

A recent study published in the Journal of International Society of Sports Nutrition once again proves this.  While pre and post workout nutrition is critical, one’s digestive system still needs to break down the foods before it can absorb the nutrients.  Even a shake (which we recommend due to it’s quick absorption) takes time, so one should allow at least 30 min before workouts to allow for this process.  During training, you don’t want to have solid food in your stomach as it could not only make you sick, but also makes your body pull blood and energy from your muscles while you want them to perform.

We recommend sipping on a mixture of simple carbohydrates and Branch Chain Amino Acids (BCAAs) during training.  This minimizes digestion, which gets the nutrients into your bloodstream and delivered to your muscles quickly, to begin the recovery process.  Performance will be enhanced as well (especially if one is not taking full advantage of pre workout meals).  As the research in this study shows, supplementing with this combo improves performance greatly over just drinking water.  For recommend 2 Tbsp of dextrose (20 grams of carbs) and 2-4 scoops of Scivation Xtend, depending on your weight and intensity of the workout.  Of course a sound post workout shake with the proper ratio of protein and carbs should be taken within 30 minutes to optimize growth and recovery.

Xtend from Scivation

Ryan Irwin, BS, CPT,
Certified Sports Nutrition Specialist

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com

Top 5 precontest myths and training update

November 13, 2009 by Ryan Irwin · Leave a Comment 

It’s been 3 weeks since the NANBF Natural USA contest and my pro card victory and I’m still replaying the moment through my head!  As my goal is to do my first pro show (IFPA Mr. Universe) in June, I am in growth mode, but going slowly to ensure I stay leaner and don’t have to overly diet for this competition.  Came in today only a 1/2 pound over my stage weight and was at 5.8% bodyfat, so far so good!  The picture below is from this morning.

Ryan Irwin 3 weeks post contest, 5.8% bodyfat

In my quest to compete at the NASA Nationals in January at Oklahoma, my strength levels have been steadily increasing.  This week was the last week in my first 3 week cycle and I’m very pleased with the progress.  We have been doing varying range of motions to continue to shock the body and attack the weak points.  Below is a video of some deadlifts off 6″ blocks, which is right where my sticking point is.  Squats are going great, as is bench too.

I have compiled a list of myths in regards to precontest prep that I thought I would share.  When I work with my clients, it never fails that the locker room talk brings these up and others swear by them.  Keep in mind, this is regarding those who are not using steroids or prohormones, but apply to most everyone.

Top 5 myths for precontest prep

5. Lift light for more definition: Wrong-lifting heavy weights stimulates muscle growth/retention, cardio & diet cuts the bodyfat.  Wanna keep the muscle, keep the weights.

4.  Stop taking creatine as it causes water retention: Creatine causes retention of fluid inside the muscle fibers, not underneith the skin.  That keeps them hard and full, which is a good thing.

3. Do cardio on an empty stomach: Fasted state cardio has been shown in research studies to not increase the amount of fat utilized, but does lend itself to lose muscle tissue, not a good thing!

2. Don’t eat any carbs: This is a HUGE variable topic that really differs among individuals, but carbs are muscle sparing and you want to keep them as high as individually possible, gradually dropping them as needed.

1. Dehydrate/drastic carb deplete/carb load: This is a method that is supposed to draw water and carbs into the muscle fibers, make them hard and full.  However, the timing is very difficult to hit dead-on and you do something extreme and you get an extreme reaction, often not what you want.  A conservative approach is much more predictable.  Muscle is 75-80% water, so when one dehydrates, what happens?  Muscles flatten out and aren’t as full and hard.  Most of the time when you hear someone is “holding water”, actually it is bodyfat and they didn’t diet long or hard enough.

These are just a handful of tidbits thought I would share!  If you’re interested in competing in the Natural Iowa contest in May or just getting in the best shape of your life, come in and let’s chat so we can help provide direction.  You bust your butt, so might as well make sure you’re doing it the most effective way possible.

Also, our next 9-week Bodysculpting course starts up in 2 weeks, if you’re interested, check it out!

Ryan Irwin

IFPA Natural Pro Bodybuilder

Nutri-Sport & Full Potential Training

9992 Swanson Blvd, Clive, IA 50325  515-331-2141, ryan@nutrisportfpt.com

www.nutrisportfpt.com

Nutri-Sport Monthly Newsletter & Monday Madness reminder

October 30, 2009 by Ryan Irwin · 2 Comments 

The Nutri-Sport Full Potential Journal IN THIS ISSUE Supplement/workout/nutrition tips Client results Competition results QUICK LINKS www.nutrisportfpt.com JOIN OUR LIST Issue: #11 Nov/2009 Get into the best shape of your life before the holidays! It’s no secret that January is a big month for people to reevaluate where they are at and set new fitness goals.  What we like to do is challenge people to set those goals now and hit them going into the holiday season!!  Below are ways that we can help you do this. This Monday, November 2nd is our Monthly Monday Madness, where you save 15% off our already great low prices. As always, we will be handing out samples and this is the day to stock up on whatever you need or try something new to shake up your supplement program with one of our proven stacks.  Read about our new products below and save 50% on Karbo-Lyn (our preferred pre/post workout carbohydrate) when you buy a container of whey protein!!  We are also offering a special 4-week Bodysculpting session at noon beginning on Monday.  Very limited on spots, but if you are interested, only $125!!!  Our next regular session start Nov 30th.  See more details/results below! If you’re looking to get lean, check out the ripped stack that Ryan used to prepare for his big victory and winning his pro card (see coverage below). New products, breaking news, contest results and tips below (plus even a coupon) so read and feel free to pass on! Thank you again for your business and continuous referrals.  Remember, we give all new referred customers 15% off and you get a $10.00 store credit as a way to say thank you!  We are thrilled to be a part of your fitness lifestyle and truly enjoy fulfilling our passion of helping people reach their full potential! Nutri-Sport & Full Potential Training 9992 Swanson Blvd in Clive www.nutrisportFPT.com  Workout/nutrition tips New sports nutrition products Solution 5 Getting in 5-6 meals a day is critical for muscle mass growth/retention and to keep your metabolism running high.  This can be a challenge in today’s hectic lifestyle schedule.  Meal replacements are handy shakes that you can down in between breakfast/lunch or lunch/dinner to make sure your body has everything it needs.  The new Solution 5 by Scivation is just such a product!  This MRP has a timed release protein that will stick with you, good fats and fiber to keep you satisfied, plus all the other elements your body needs to function at it’s peak!  Give it a try as a convenient way to hit your goals! Oh Yeah 8oz Ready-to-Drink The company that hit the market with their increditable Oh Yeah bars has done the same for drinks now too!!  The Oh Yeah RTDs are a slow digesting protein with good fats and taste absolutely amazing!!  They are comparable to Muscle Milk, only are lower in sugar and calories, plus we think taste even better!  Now we not only carry them in the large 14oz size, but also in the 8oz size, which is great for smaller frames.  We sell them individually or by the case and they come in: vanilla, chocolate, cookies & cream, banana and strawberry.  Try a sample at Monday Madness! . New bar: Linney Mac Again, this month convenience is the focus, we have a new bar in that is fantastic!!  Linney Mac bars are a different type of protein bar.  The best way to describe these are almost like a rice crispy bar, with chocolate smothered over the top.  Of course, these are high in protein and will keep you nourished much better than a regular treat would!!  They come in large and small sizes depending on your frame and appetite.  Give them a shot, or try a sample at Monday Madness! Tren and other prohormones First, we do carry Tren and other prohormones, but we do NOT push them or sell them lightly.  These are strong and should be used with caution only by those who are at the appropriate level of training, age and conditioning.  The government is cracking down on these substances and many have been discontinued by the manufacturer.  If you are interested in these and would like unbiased information, please come in and see Ryan. Training tip: Heavy/light As Ryan was training for the USA, he continued to progress in strength, which was a key in keeping his muscle mass while losing bodyfat.  One of the principals he used was combining a blend of heavy and light exercises.  Compound exercises are those involving two limbs (such as bench press, squats, deadlifts, rows, shoulder press).  When performing these lifts, shoot for a heavier weight that stimulates strength and muscle growth, which would be in the 5-8 rep range.  After starting out your workout with one of these basic exercises, finish the rest with more isolation exercises (such as DB flys, walking lunges, 1 arm rows, lateral raises) in the 8-12 rep range to stimulate growth.  By doing both ranges, you will not only continue to progress in strength, but also in muscle tone.  For more tips or a training program, come in and see one of our certified trainers. Nutrition tip: Fiber is your friend This is something that we believe everyone knows but it sometimes help to be reminded.  Fiber is something that you want in abundance in your diet for many reasons.  It’s good for your health (especially for cholesterol and digestion) but it’s also good for your physique.  By keeping your fiber content high, it slows down absorption and digestion of foods.  This does two things.  First, it keeps your blood sugar/insulin levels low, which is what you want to optimize fat loss.  Second, by slowing digestion, you stay full longer, which allows you to stay satisfied in between meals which will be a great help in a calorie deficit diet.  An easy way to do this is by adding psyllium husk powder to your foods and/or shakes.  Of course, eating “brown” carbs or veggies in your meals is essential too.  For more tips or a customized nutrition plan, come in and talk to Ryan. Supplement tip: Fight “Flu” season While you know to eat healthy, wash your hands and to cover you mouth, another way to stay healthy is through proper supplementation.  We recommend to stay healthy and keep your immune system in top shape the following: Multi-vitamin, vitamin C (500 mg), vitamin E (400 IU), Omega 3/6/9, and alpha lipoic acid.  These are all high in anti-oxidants and ensure your body is cranking at 100%! Recipe: Protein Pumpkin Pie This has been a favorite each year so we thought we would repost it.  This makes 2 pies 8 oz fat free cream cheese, 2 Tbsp skim milk, tub of fat free cool whip, 2 low fat graham cracker crusts, 2 cups skim milk, 1 can pumpkin, 2 pkg jello fat/sugar free vanilla instant pudding, 2 scoops protein powder (we suggest quad pro or UMP), 1/4 tsp cinnamon, 1/8 tsp ginger Mix cream cheese & 2 Tbsp milk in large bowl w/wire whisk until smooth.  Stir in whipped topping, then spread on bottom of crusts.  Pour 1 cup milk into bowl, add pumpkin, pudding mix, protein powder & spices, mix well.  Spread this over cream cheese layer.  Refrigerate 4 hours or until set, garnish with whipped topping, You can either share the second pie with a friend or cut recipe in half.  Want more tips?  Subscribe to our blog to get supplement, training and nutrition tips: Blog entry: Results from Ryan’s competition at the NANBF Natural USA Blog entry: Training principal on core work w/video Blog entry: Supplement research on Beta Alanine and improved performance .. These are just a small handful of tips.  If you would like more or would like us to overhaul your nutrition and/or training program, contact us (515-331-2141) to set up an appointment to hit the ground running! Full Potential Training corner Personal Training/Nutrition/Coaching Clients Just announced, special 4-week Bodysculpting workout session at noon!  Only $125 and starting up on Monday next week (11/02)!!  Space is very limited so sign up today!  Kurt lost 8lbs of bodyfat in the first 5 weeks. Todd gained 6.5lbs of muscle in the same time frame and maintained bodyfat levels. What do you want to accomplish in a month?  Lose bodyfat or gain muscle?  We can help!! The next regular 9-week sessions begin on November 30th. Give it a go or get some one-on-one training to shake up your routine! Bodysculpting sessions start every 9 weeks.  Workouts are on MWF and Sat.  Class size is small (limit to so they fill fast.  If you want to get in on the action, stop by soon to get your spot.  Cost is $275, times are 5 or 6 AM and noon.  Besides killer workouts, good nutritional habits are reinforced with a focus on education and accountability.  One-on-one training available as well!  If you want to get some individual attention, we offer that as well.  Our many clients range from weight loss, weight gain, strength/balance, sport specific training among others.  Times available are 5AM thru 7PM.  Contact Daira, Tasha or Ryan to set up a free initial session/consultation. New!!!  At-home training!! Perhaps you have a home gym and you want to get better (or some) use out of it, this is for you!!  We will come to you and train you on your equipment (plus bring a little of ours) to make sure you get a killer workout at home.  We can also help you design your home program so that you see results and stick with it. Want an edge on your training?  Personal training (as low as $35 per session) Nutrition/Training programs Supplement programs Classes/small group Meal plan/coaching Brandon Yilek after 16 weeks of one-on-on nutrition/training coaching and training.  He got his bodyfat to 6.0% while retaining muscle mass and ended up winning his class and the overall at his first bodybuilding contest!  Ryan formulated a diet, monitored him on a weekly basis and helped him dial it in for the contest.  Brandon also came in for weekly training sessions to supplement the training program he did at his regular gym.  Congrats Brandon, well done and well deserved! One-on-One nutrition and training planning/coaching If you are interested in getting into your all time best shape and reach your full potential, contact Ryan about one-on-one nutrition/training coaching today.  This is for ANYONE who wants to get in better shape, not just bodybuilders! Ryan earns his pro card in natural bodybuilding!! After 17 years of consistent training, Ryan wins his pro card In Chicago on 10/24, the NANBF Natural USA was held, which was a pro-qualifier.  One has to qualify to compete in this contest, so it was a tough competition.  After the dust settled, Ryan was declared the winner and the newest IFPA pro bodybuilder!!  What made the difference?  He attributes careful attention to his nutrition in the off season and powerlifting while training smart.  For a complete summery and additional pictures, you can visit our blog here. Congratulations are also in order for Nutri-Sport clients Brandon Yilek (mentioned above) for winning his first bodybuilding contest (his class and the overall!)  Moriah Kouba won the beginner figure class and placed 3rd in a tough novice class.  Vickie Williams competed in the Masters figure and felt she was at an all time best. In the powerlifting realm, Team Nutri-Sport athlete Dan Connett competed at the NASA Iowa Regional meet and set a new American total record at 242!  Joey Symonds did his first full meet and placed first in novice at 220.  Congrats to both!! Points and dates: Monday Madness this coming Monday (November 2nd)!!  15% off regular shelf prices!! NANBF Nutri-Sport Natural Iowa Bodybuilding/Figure Championships, Des Moines, May 8th. Sincerely,   Ryan & Mandee Irwin Nutri-Sport& Full Potential Training Check out our website (www.nutrisportFPT.com) and look at the recent posts for videos, supplement and training tips! Link up to us at: Twitter http://www.twitter.com/NutriSport Myspace: www.myspace.com/nutrisport Face Book http://www.new.facebook.com Youtube: http://www.youtube.com/rirwin7 Blog -subscribe for weekly tips and videos: Most recent post Bring in this coupon and get 20% off your purchase of any whey protein during the month of November.  (limit 1 per per customer, per month limit, not valid with other offers/discounts.  Good thru 11/30/09.

Forward email This email was sent to rirwin7@juno.com by ryan@nutrisportfpt.com. Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Email Marketing by Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325

Contest prep -2 weeks out

October 8, 2009 by Ryan Irwin · Leave a Comment 

Wow, time has flown by! Hard to believe I’ve been dieting since July!! This has been a very smooth contest prep for the NANBF Natural USA in Chicago on Oct 24th. I believe the variety of food choices has really helped a lot on this. Everything is right on track, looking to come in stong!

Speaking of strong, I am simply amazed at how my strength has held. I attribute this to focusing on progression of weights and cycling my training to allow for recovery. I continue to get stronger with my leg exercises as well as the bench press and deadlift. My shoulder and lower back feel awesome and looking to start my training for NASA powerlifting Nationals at 100% right out of the gates.

For supplementation, the 100% liquid egg whites have be awesome to keep me satisfied and is very convenient. In either a shake or cooked as an omelet, they have been great. I am also going to add some night time herbs in before bed as sleeping has been increasingly difficult.

Have been working more on posing and putting together my routine. Looking forward to having fun with it as this will be the first time my kids will see me onstage!

Ryan Irwin front double bicep, 2.5 weeks out

Ryan Irwin 2.5 weeks out rear double bicep

Supplement stack:

Ecogreen multi vitamin capsules

Quad protein (timed release protein)

Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)

Creatine (Bio Cell)

L-Carnitine/Alpha Lipic Acid (pre/post workout)

Xtend (during workout and in between meals)

Omega 3/6/9

CLA

Multi Whey & Karbolyn (post workout protein/carb shake)

Beta Alanine

Casein protein (before bed and added to whey to help get in between meals)

Psyllium husk

100% liquid egg whites

Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com

Contest prep -4 weeks out

September 25, 2009 by Ryan Irwin · Leave a Comment 

Officially one month to go before the NANBF Natural USA bodybuilding championships in Chicago, IL. Things are really going well, definition, strength, size and even energy levels doing great.

This week for supplements I added in Nitro Burn PM, which is a night time fat loss agent that also helps you reduce cortisol levels and get a good nights sleep. Also, for the workouts, almost always splitting up my lifting and low intensity cardio sessions to get a metabolism boost two times a day.

Hit PRs again this week on some lifts, did sumo deadlifts on Monday and worked up to 455 for a single, which felt surprisingly good.

Tomorrow, headed to Council Bluffs for the Bluffs Classic and IFPA Masters Pro Cup. Great competition, looking forward to watching it!

Ryan Irwin 1 month out

Ryan Irwin, beginning of precontest diet

Ecogreen multi vitamin

Quad protein (timed release protein)

Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)

Creatine (Bio Cell)

L-Carnitine/Alpha Lipic Acid (pre/post workout)

Xtend (during workout and in between meals)

Omega 3/6/9

CLA

Multi Whey & Karbolyn (post workout protein/carb shake)

Beta Alanine

Casein protein (before bed and added to whey to help get in between meals)

Psyllium husk

Contest prep -5 weeks out

September 18, 2009 by Ryan Irwin · 1 Comment 

Things are really starting to get dialed in!  Five weeks out from the NANBF Natural USA, feeling great, checked my bodyfat and just above 6%.  I am two weeks ahead of where I was last time I competed in regards to leanness, which is right where I want to be.  Strength is still increasing too!  Things are coming together nicely.

In regards to supplements, this week I upped by Bio Heat dosage to the full amount so now I’ll run that through the end of the show.  Have started to add some more psyllium husk to my casein before bed to slow digestion.  I’m going to try to hold off one more week before I start the Burn PM to really crank things up.

Went down to Kansas City last weekend and judged the NANBF Golds Classic and IFPA Pro International bodybuilding and figure contest. Talk about motivating!!!  Those pros are awesome and it is amazing what drug-free bodybuilders can achieve!

Scheduled a photo shoot for tonight, so threw on a coat of Pro-Tan this morning (thanks honey!)  Here are a few pics with some color on my skin.

Ryan Irwin 5 weeks out

Ryan Irwin 5 weeks out

Ryan Irwin 5 weeks out

Ecogreen multi vitamin

Quad protein (timed release protein)

Bio Heat (fat burner)

Creatine (Bio Cell)

L-Carnitine/Alpha Lipic Acid (pre/post workout)

Xtend (during workout and in between meals)

Omega 3/6/9

CLA

Multi Whey & Karbolyn (post workout protien/carb shake)

Beta Alanine

Casein protein (before bed and added to whey to help get in between meals)

Psyllium husk

Pre contest prep-7 weeks out

September 7, 2009 by Ryan Irwin · Leave a Comment 

This week has been a very good one for my prep!  Recovering well from the powerlifting meet and then getting into a car accident less than a week later (got hit in side, not my fault thankfully!)  Dr. Tyler Molstre from True Life Chiropractic has been doing a great job in getting my hips and low back put back in place as they were significantly out of whack.

Getting leaner, upped my dose of the Bio Heat Hardcore one more cap (now 2 and 2).  I am still getting stronger and hit a PR on both my hack and V-squats.  Gotta love getting leaner and stronger at the same time!!!  Got a set of chains at the studio and having fun using those!  Am excited to incorporate them big time as I prepare for my next goal after the NANBF Natural USA which is the NASA Nationals in Oklahoma -bodybuilding nationals then powerlifting nationals, why not?? 

Progress is going great, things are really starting to come in!  Super excited for what lies ahead!

Ryan Irwin 7.5 weeks out

Ryan Irwin 7.5 weeks out

Ryan Irwin, starting diet 16.5 weeks out

Current supplement stack:

Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)

Creatine (Bio Cell)

L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protien/carb shake)

Beta Alanine

Precontest prep update -8 weeks out

August 27, 2009 by Ryan Irwin · Leave a Comment 

This week things are full speed ahead.  Hit the Iowa State Fair bench press/deadlift meet last Saturday and was pleased with my performance.  Dropped down to 148lb class (reminded me of my wrestling days) and hit 295 on the raw bench press and 510 on the raw deadlift (see video below).  Both won my class, but more importantly, hit the numbers I was going for.  Now full speed ahead for contest prep! I am still planning on lifting heavy. One of the biggest mistakes people make when dieting is lifting light and going for more reps, this will cause muscle tissue loss and is wrong!! You still need to lift heavy to give your body every reason to hang on to the muscle while in a calorie deficit. Your nutrition and cardio is what really gets you lean.

My lower back is stiff from the meet and while most take a week of easy training afterwards, I can’t afford that luxury.  I did bump up my dosage of my fat loss agent (Bio Heat) to 2 caps in the morning and 1 in the afternoon.  Switching up to more casein in the evening (which is lower in sodium and carbs than cottage cheese).

This week I’m feeling good about my progress pictures.  Things are starting to come together but gotta utilize every day over these next 8 weeks!

Ryan Irwin 8.5 weeks out precontest prep overhead abdominal pose

Ryan Irwin 8.5 weeks out precontest prep front double bicep shot

Current Supplement stack:
Ecogreen multi vitamin
Quad protein
Bio Heat (fat burner)
Creatine
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protien/carb shake)

Precontest prep -9 weeks out

August 20, 2009 by Ryan Irwin · 1 Comment 

This weekend is the Iowa State Fair bench press/deadlift competition. I am cutting down to the 148 lb class so got to drop some water weight for that. Hoping to double my bodyweight in the bench press and deadlift over 500lb pounds.  The training this week has been modified, but still making progress to the ultimate goal of being stage ready in 9 weeks.

For those interested in attending, the meet will be at the Budweiser, ABC5 stage which is SW of the Varied Industries building on Saturday. Lifting starts at 9:30 and it should run most of the day.

This week I added in a fat loss agent to my supplement stack which was Bio Heat, which is a great all around thermogenic. I’m starting off at a minimal dose, which is 1 cap 2 times per day. I will continue to work that up as things draw closer.

In the meantime, next week I’ll update on my next mini-goal which is the Richard Dellaca Pump & Run which is on September 5th. Bench press your bodyweight as many times as possible then run a 5k, my kind of race!

Ryan Irwin 9.5 weeks out back double biceps

Ryan Irwin 16.5 start of precontest prep, back double bicep

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