Just 21 weeks out from the Olympia and still in coronavirus quarantine, IFBB Pro League Men’s Physique star Ryan Terry is working hard as ever.
He’s already won the Arnold Classic (2017) and has never placed lower than sixth at the Olympia. Coming off of a big win at the 2019 Asia Grand Prix, Terry is now zeroed in on the 2020 Olympia, which will be held at Planet Hollywood in Las Vegas on December 17-20.
In a recent takeover of the Olympia’s Instagram account (@mrolympiallc), Terry (@ryanjterry) took fans through a day in the life during quarantine in the UK, where there are still COVID-19 restrictions in place.
The first thing he does in the morning is some fasted cardio. On this particular day, it was in the form of walking his dog for about 30-40 minutes before breakfast, which is oats, protein, peanut butter, and some fruit.
Throughout the rest of the day, Terry’s diet sticks to bodybuilding staples: salmon, chicken, steak, rice, and vegetables. And of course, protein shakes.
At 21 weeks out from the Olympia, he’s weighing in at 212 pounds. He typically hits the stage at 190, and cutting time won’t be for another six weeks or so.
Gyms aren’t open yet in the UK, so Terry is still roughing it at his home gym, which was 31 degrees celsius (87 degrees Fahrenheit) when he got there. After a quick tour, he took us through a typical chest workout.
Ryan Terry’s Home Gym Chest Workout
Cable Flyes:
1 warm up set of 18-20 reps
1 feeler set of 12-15 reps
4 working sets of 8-10 reps (last set is a drop set)
Terry says: “I like to start my chest workouts on the cables because t helps warm the muscles up, stretches them fully, and we’ve got constant tension on both the concentric and eccentric part of the movement.”
Incline Dumbbell Press:
1 feeler set of 12-15 reps
4 working sets of 10 reps
Terry says: “We’re going to go for some time under tension, so nice and slow on the eccentric and explosive on the concentric. It’ll be 4 seconds down, 1 second hold, 2 seconds up.”
Dumbbell Incline Chest Fly:
1 feeler set of 12-15 reps
4 working sets of 10-12 reps
1 triple drop set of 10 > 10 > 10 reps
Flat Cable Press
5 working sets of 10-12 reps (TUT)
Terry says: “Not only does this work for your chest, but also for stabilizing the muscles around it and keeping your core tight.”
After working out, Terry practices posing for 15 minutes, then recovers in a 104-degree heated jacuzzi for about 45 minutes. He also has a shake with 50g of whey protein 100g of cyclic dextrin.
