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2026-10-122026-10-132026-10-142026-10-152026-10-162026-10-172026-10-052026-10-062026-10-072026-10-082026-10-092026-10-102026-10-112026-09-282026-09-292026-09-302026-10-012026-10-022026-10-032026-10-04Oct2026-09-212026-09-222026-09-232026-09-242026-09-252026-09-262026-09-272026-09-142026-09-152026-09-162026-09-172026-09-182026-09-192026-09-202026-09-072026-09-082026-09-092026-09-102026-09-112026-09-122026-09-132026-08-312026-09-012026-09-022026-09-032026-09-042026-09-052026-09-06Sep2026-08-242026-08-252026-08-262026-08-272026-08-282026-08-292026-08-302026-08-172026-08-182026-08-192026-08-202026-08-212026-08-222026-08-232026-08-102026-08-112026-08-122026-08-132026-08-142026-08-152026-08-162026-08-032026-08-042026-08-052026-08-062026-08-072026-08-082026-08-092026-07-272026-07-282026-07-292026-07-302026-07-312026-08-012026-08-02Aug2026-07-202026-07-212026-07-222026-07-232026-07-242026-07-252026-07-262026-07-132026-07-142026-07-152026-07-162026-07-172026-07-182026-07-192026-07-062026-07-072026-07-082026-07-092026-07-102026-07-112026-07-122026-06-292026-06-302026-07-012026-07-022026-07-032026-07-042026-07-05Jul2026-06-222026-06-232026-06-242026-06-252026-06-262026-06-272026-06-282026-06-152026-06-162026-06-172026-06-182026-06-192026-06-202026-06-212026-06-082026-06-092026-06-102026-06-112026-06-122026-06-132026-06-142026-06-012026-06-022026-06-032026-06-042026-06-052026-06-062026-06-07Jun2026-05-252026-05-262026-05-272026-05-282026-05-292026-05-302026-05-312026-05-182026-05-192026-05-202026-05-212026-05-222026-05-232026-05-242026-05-112026-05-122026-05-132026-05-142026-05-152026-05-162026-05-172026-05-042026-05-052026-05-062026-05-072026-05-082026-05-092026-05-102026-04-272026-04-282026-04-292026-04-302026-05-012026-05-022026-05-03May2026-04-202026-04-212026-04-222026-04-232026-04-242026-04-252026-04-262026-04-132026-04-142026-04-152026-04-162026-04-172026-04-182026-04-192026-04-062026-04-072026-04-082026-04-092026-04-102026-04-112026-04-122026-03-302026-03-312026-04-012026-04-022026-04-032026-04-042026-04-05Apr2026-03-232026-03-242026-03-252026-03-262026-03-272026-03-282026-03-292026-03-162026-03-172026-03-182026-03-192026-03-202026-03-212026-03-222026-03-092026-03-102026-03-112026-03-122026-03-132026-03-142026-03-152026-03-022026-03-032026-03-042026-03-052026-03-062026-03-072026-03-082026-02-232026-02-242026-02-252026-02-262026-02-272026-02-282026-03-01Mar2026-02-162026-02-172026-02-182026-02-192026-02-202026-02-212026-02-222026-02-092026-02-102026-02-112026-02-122026-02-132026-02-142026-02-152026-02-022026-02-032026-02-042026-02-052026-02-062026-02-072026-02-082026-01-262026-01-272026-01-282026-01-292026-01-302026-01-312026-02-01Feb2026-01-192026-01-202026-01-212026-01-222026-01-232026-01-242026-01-252026-01-122026-01-132026-01-142026-01-152026-01-162026-01-172026-01-182026-01-052026-01-062026-01-072026-01-082026-01-092026-01-102026-01-112025-12-292025-12-302025-12-312026-01-012026-01-022026-01-032026-01-04Jan2025-12-222025-12-232025-12-242025-12-252025-12-262025-12-272025-12-282025-12-152025-12-162025-12-172025-12-182025-12-192025-12-202025-12-212025-12-082025-12-092025-12-102025-12-112025-12-122025-12-132025-12-142025-12-012025-12-022025-12-032025-12-042025-12-052025-12-062025-12-07Dec2025-11-242025-11-252025-11-262025-11-272025-11-282025-11-292025-11-302025-11-172025-11-182025-11-192025-11-202025-11-212025-11-222025-11-232025-11-102025-11-112025-11-122025-11-132025-11-142025-11-152025-11-162025-11-032025-11-042025-11-052025-11-062025-11-072025-11-082025-11-092025-10-272025-10-282025-10-292025-10-302025-10-312025-11-012025-11-02Nov2025-10-202025-10-212025-10-222025-10-232025-10-242025-10-252025-10-262025-10-132025-10-142025-10-152025-10-162025-10-172025-10-182025-10-192025-10-062025-10-072025-10-082025-10-092025-10-102025-10-112025-10-122025-09-292025-09-302025-10-012025-10-022025-10-032025-10-042025-10-0510/252025-09-222025-09-232025-09-242025-09-252025-09-262025-09-272025-09-282025-09-152025-09-162025-09-172025-09-182025-09-192025-09-202025-09-212025-09-082025-09-092025-09-102025-09-112025-09-122025-09-132025-09-142025-09-012025-09-022025-09-032025-09-042025-09-052025-09-062025-09-079/252025-08-252025-08-262025-08-272025-08-282025-08-292025-08-302025-08-312025-08-182025-08-192025-08-202025-08-212025-08-222025-08-232025-08-242025-08-112025-08-122025-08-132025-08-142025-08-152025-08-162025-08-172025-08-042025-08-052025-08-062025-08-072025-08-082025-08-092025-08-102025-07-282025-07-292025-07-302025-07-312025-08-012025-08-022025-08-038/252025-07-212025-07-222025-07-232025-07-242025-07-252025-07-262025-07-272025-07-142025-07-152025-07-162025-07-172025-07-182025-07-192025-07-202025-07-072025-07-082025-07-092025-07-102025-07-112025-07-122025-07-132025-06-302025-07-012025-07-022025-07-032025-07-042025-07-052025-07-067/252025-06-232025-06-242025-06-252025-06-262025-06-272025-06-282025-06-292025-06-162025-06-172025-06-182025-06-192025-06-202025-06-212025-06-222025-06-092025-06-102025-06-112025-06-122025-06-132025-06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Ryan Melka

@ryanmelka
2 Followers3 Following
Ryan Melka
Oct 15, 2026, 9:01 PM
W10D3
Wednesday
Deadlift
1 × 1 • 530lbs
2 × 2
1 × 1 • 450lbs
Hamstring Curl
2 × 8
Show 1 more
8sets
Ryan Melka
Oct 14, 2026, 7:46 PM
W10D2
Tuesday
Close-grip bench
2 × 3
Lat Pulldown
2 × 8
Show 1 more
6sets
Ryan Melka
Oct 13, 2026, 9:02 PM
W10D1
Monday
Back Squat
1 × 1 • 450lbs
1 × 1 • 480lbs
Barbell Bench Press
1 × 1 • 280lbs
1 × 1 • 305lbs
4sets
Ryan Melka
Oct 11, 2026, 4:58 PM
W9D6
Saturday
Deadlift
1 × 1 • 485lbs
1 × 1 • 535lbs
2 × 3 • 450lbs
Close-grip bench
1 × 3 • 225lbs
1 × 3 • 235lbs
6sets
Ryan Melka
Oct 10, 2026, 3:58 PM
W9D5
Friday
Back Squat
1 × 1 • 460lbs
1 × 2 • 425lbs
1 × 3 • 405lbs
Barbell Bench Press
1 × 1 • 295lbs
1 × 3 • 265lbs
1 × 3 • 245lbs
Show 2 more
12sets
Ryan Melka
Oct 8, 2026, 9:34 PM
W9D3
Wednesday
Deadlift
1 × 2 • 495lbs
1 × 2 • 505lbs
1 × 2 • 515lbs
Hamstring Curl
5sets
Ryan Melka
Oct 7, 2026, 8:07 PM
W9D2
Tuesday
Close-grip bench
1 × 1 • 215lbs
1 × 3 • 235lbs
2 × 3 • 240lbs
Lat Pulldown
2 × 8
Show 2 more
10sets
Ryan Melka
Oct 6, 2026, 1:57 PM
W9D1
Monday
Back Squat
1 × 1 • 470lbs
1 × 2 • 440lbs
2 × 2 • 425lbs
Barbell Bench Press
1 × 1 • 265lbs
1 × 1 • 290lbs
1 × 2 • 270lbs
Show 2 more
8sets
Ryan Melka
Oct 4, 2026, 1:45 PM
W8D6
Saturday
Paused Deadlift
3 × 3 • 425lbs
Close-grip bench
3 × 5 • 225lbs
Show 2 more
10sets
Ryan Melka
Oct 3, 2026, 10:10 PM
W8D5
Friday
Paused Squat
1 × 3 • 335lbs
2 × 4 • 335lbs
Barbell Bench Press
2 × 3 • 260lbs
1 × 3 • 275lbs
Show 2 more
10sets
Ryan Melka
Oct 2, 2026, 8:56 PM
W8D4
Thursday
Larsen bench
1 × 5 • 200lbs
1 × 5 • 210lbs
1 × 5 • 225lbs
Lat Pulldown
2 × 8
Show 3 more
11sets
Ryan Melka
Oct 1, 2026, 9:24 PM
W8D3
Wednesday
Deadlift
1 × 1 • 520lbs
2 × 3 • 405lbs
Hamstring Curl
Show 1 more
3sets
Ryan Melka
Sep 30, 2026, 9:28 PM
W8D2
Tuesday
Spoto bench
1 × 5 • 235lbs
1 × 5 • 245lbs
1 × 5 • 255lbs
Close-grip bench
3 × 5 • 225lbs
Show 3 more
12sets
Ryan Melka
Sep 29, 2026, 3:13 PM
W8D1
Monday
Back Squat
1 × 1 • 465lbs
2 × 3 • 420lbs
1 × 3 • 405lbs
Barbell Bench Press
2 × 3 • 260lbs
1 × 2 • 260lbs
1 × 3 • 225lbs
Show 1 more
11sets
Ryan Melka
Sep 25, 2026, 8:12 PM
W7D4
Thursday
Larsen bench
1 × 5 • 195lbs
2 × 5 • 200lbs
Lat Pulldown
1 × 8 • 150lbs
1 × 8 • 130lbs
Show 3 more
11sets