Ryan Terry — the training program, biography

Quick specs:

Age: 26

Height: 5'10 "- 178cm

Weight: 187 pounds — 85 kg:

How did you start bodybuilding?

I started bodybuilding to increase your confidence and improve overall health. I got into fitness at a very young age, and my stepfather at the time owned an old school gym for bodybuilding.

In that moment, when I stepped back, I realized that this is exactly what I wanted to do!

Where do you get motivation?

As a child I participated in many activities and sports that was big competition. I also pushed myself to my absolute limits in sports and everyday life, so for me to be competitive was the biggest goal that helped me to move forward.

I also love to see how my body can change and improve after long and hard work in the gym and subsequently good discipline in the kitchen

Look at your training program?

Monday: (back)

• The wide grip pullups : 4х12-15
• The thrust of the upper block wide grip : 4х12-15
• The thrust of the upper block narrow grip : 3x12-15
• Pull the lower unit to the zone : 3x12-15
• Thrust rod to the belt in the slope : 4х12-15
• Deadlifts : 4x8-10

Tuesday: (hand/press)

• Pushups for the triceps from the bench : 4x8
• Extension, on the triceps in the block on each hand : 3x10-12
• French press : 3x10-12
• Lifting barbells for biceps : 3х8-10
• Lifting dumbbells for biceps per hand : 4x8-10
• Hammers : 3х8-10
• Lifts at the press of the usual provisions : 4x50
• Twisting to the side : 3x20
• Rises on a press with small weights : 3x12-15

Wednesday (quads)

• Squats over head 4x10
• Squats in GAK-car : 3х8-10
• The leg press : 3x12
• Leg extension in the simulator : 3x12-15

Thursday: (shoulders/srage)

• Mahi dumbbells in hand, standing : 4x10-12
• Dumbbell bench press shoulders : 3х8-10
• Lifts dumbbells forward : 3х15
• Pull the tether on the rear of the Delta in the crossover 3х15
• Chrage of the post : 3х15
• Shragi the post rear : 3х15

Friday: (chest/press)

• The press of barbell (top) : 4x10-12
• Lying dumbbell bench press : 4x10-12
• Wiring in a crossover lying down : 4x10-12
• Wiring dumbbells in the slope on the bench (top) : 3x12-15
• Lifting legs in vis on the crossbar : 3x to failure
• Twisting in the crossover with the unit or in the simulator : 3x12-15
• Rotate the housing with the cable on the block: 3х15-20

Saturday: hamstrings/calves)

• Bending one leg lying in the machine : 4x10-12
• Flexion of both legs lying in the machine : 4x10-12
• Walking lunges with weights : 3x10
• The rise calf socks sitting : 3x10
• Lifting on socks with a barbell in the Smith machine : 3х30

Sunday: (rest day)

If you had to choose only three exercises, what would you choose and why?

1. Pullups with a wide grip Is a great exercise activates the primary muscles which are the muscles of the back, but it also will focus on the secondary muscles (biceps). In order to properly perform this exercise you need to have a large base force, in order to prevent jiggling, etc.
2. Squats — Squats focus primarily on quadriceps, but they also are a comprehensive exercise for the legs.
3. The shoulder press is a Great overall exercise for strength, which is also aimed at all three shoulder muscles.

How looks your diet?

Below is the diet I usually stick to all year round, I can only change a few things in order to be ready for the shoot or prepare for the competition.

Daily diet:

1st meal (PP): (cooked like a pancake) : dry oats , 40 grams. blueberries , 15 oz. almond cereal, 10 egg whites , 1 teaspoon of Flaxseed powder , 1 teaspoon coconut oil

2nd p. p.: 200 gr. Turkey breast,300 gr. sweet potatoes , 100 gr. spinach or plain green

3rd PP: 1 tuna steak, 75 gr. dry brown basmati rice , 75 gr. dry brown basmati rice, 110 gr. broccoli or asparagus , half an avocado (mixed with rice and herbs)

4th p. p.: 170 gr. chicken грудки300 gr. white potatoes , 100 gr. spinach or plain green

5th PP: 250 gr. steak (fillet or beef sirloin) , 300g. sweet potatoes (yams) , 110 gr. Broccoli or asparagus

6th p. p.: 200 gr. salmon fillet , mix salad or asparagus with half avocado

On drying you use HIIT or just normal cardio?

I've tried two of these methods when I was on a diet, and I have to admit, although I love HIIT cardio, I've found that can control my fat loss through LISS a little easier.

In addition, I found that my energy level before the competition is quite low, so a high load will be too much for me.

id="l-7">Who are your heroes and inspirations?

Flex Lewis is my hero for all time. He not only has a great work ethic on and off stage, he also found the perfect balance between their family life and bodybuilding / competition.

I also find it very inspiring because of his world class physique and amazing aesthetics.

According to the materials: simplyshredded.com