Rick's Notes

[Rick Prince]

Sunday: Back & Biceps
Wide Neutral Grip Pulldown 4 sets x 12 reps
superset with
Close Grip Stiff Arm Dickerson 4 sets x 12 reps
Wide Grip Behind the Neck Pulldown 4 sets x 12 reps
superset with
Wide Grip Stiff Arm Dickerson 4 sets x 12 reps
Smith Mach. Bentover Row 3 sets x 10-12 reps
superset with
Smith Mach. Rev. Grip Bentover Row 3 sets x 10-12 reps
Hammer Strength Low Row 4 sets x 10 reps
Seated DB Curl 3 sets x 10 reps
Standing Low Pulley EZ Bar Curl 3 sets x 10 reps
Standing High Pulley Double Bicep Curl 3 sets x 10 reps
Upright Bike 30 min.

[mkris7]

Nice routine!! Is this pre or post contest?

[Rick Prince]

Nice routine!! Is this pre or post contest?
Thanks. I am just under 18 weeks out. The priority for me is lat width. The first part (pulldowns & dickersons) came from a John DeFendis back training routine.

[Hammerfit]

Glad to see you started a training thread Rick, they are a lot of guys that can benefit from your experience.

[axioma]

Ditto

[joedemarco]

Rick, what are the exercises that you refer to as "Dickerson"?

[Rick Prince]

Rick, what are the exercises that you refer to as "Dickerson"?
It is an exercise some people refer to as a stiff arm press down. I use a cambered (EZ bar) bar on a high cable pulley and others use a lat pulldown bar.

I flare my lats out and my eyes are directed toward the floor at the start of the movement. My head rises as the bar is being pulled downward with my arms relatively straight. I feel the exercise on the outer part of the lat from the top all the way down to the lower insertion.

I had never heard the exercise called a dickerson either until one of my mentors showed me a Defendis' workout plan.

[Rick Prince]

Monday: Hams & Calves

Warm-up: Bike 10 min.
Lying 1 Leg Curl 4 sets x 12 reps
T-Bar Stiff Leg Deadlift 4 sets x 10-12 reps
Hammer Strength Kneeling 1 Leg Curl 5 sets x 10-12 reps
Hack Squat Stiff Leg Deadlift 4 sets x 15, 12, 10, 15 reps
Standing Calve Raise 6 sets x 20 reps

I have been training quads and hams on seperate days since December. I did not have enough fuel left in the tank to do justice to whichever of the two I trained last.
The problem now is my hams never seem to recover.

[Hammerfit]

Monday: Hams & Calves

Warm-up: Bike 10 min.
Lying 1 Leg Curl 4 sets x 12 reps
T-Bar Stiff Leg Deadlift 4 sets x 10-12 reps
Hammer Strength Kneeling 1 Leg Curl 5 sets x 10-12 reps
Hack Squat Stiff Leg Deadlift 4 sets x 15, 12, 10, 15 reps
Standing Calve Raise 6 sets x 20 reps

I have been training quads and hams on seperate days since December. I did not have enough fuel left in the tank to do justice to whichever of the two I trained last.
The problem now is my hams never seem to recover.

Rick I will train them together for 6 weeks then switch to training them on different days for 6 weeks and always 2x week for each. For me to effectively hit them together I have to take my time and recover between sets, 1-2 mins on heavy work. Also I alternate, 1 exercise quads then 1 exercise hams, that way neither get neglected. It takes me just over 2 hours to complete a thorough thrashing of hams/quads. When I do them by themselves I only rest 30 seconds so Im usually done in 1 hr. Hope that helps. But like you said recovery is paramount. If my knees are still acking I will wait one more day. All my training is based around leg days.

[Rick Prince]

Thanks Michael, you made several great points. One has to do with time between sets. I'm having to force myself to take more time between sets in order to fatique my muscles before completely exhausting my cardiovascular system. Taking more time also allows me to use heavier weight.

Alternating quad and ham exercises is a great tip. I will have to give it a shot.

For a short period of time I trained legs on Saturday and was able to train hams in the morning, take in a meal or so and hit quads later that evening. That was better for me than hitting both in one session.

[GerryT]

Great to see this, Rick. Yhis may be the most competitive over 50 ever. Have two good pals competing and will be rooting for all of you.

Best of luck.

[Rick Prince]

Great to see this, Rick. Yhis may be the most competitive over 50 ever. Have two good pals competing and will be rooting for all of you.

Best of luck.
Thanks, Gerry. I'm looking forward to finally meeting you and everyone else from the Masters forum. A friend who recently won the Atlantic USA over 50 will be in the SHW class.

[Rick Prince]

Tuesday: Cardio Only
Upright Bike 30 min (steady state)

[Rick Prince]

Wednesday: Shoulders
HS Shoulder Press 4 sets 10-12 reps
SM Standing Shoulder Press 4 sets 10 reps
DB Bentover Rear Lateral 4 sets 10 reps
DB Standing Side Lateral Giant sets *
Rope Cable Rear Delt Row 4 sets 10 reps
Cable 1 Arm Side Lateral 4 sets 10 reps
DB Seated Front Raise 3 sets 10 reps
SM Shrug 4 sets 12 reps

*Perform 12 reps and move up 5lbs. The DB sizes used were
Set 1: 15, 20, 25, 30, 35
Set 2: 15, 20, 25, 30
Set 3: 15, 20, 25
Set 4: 15, 20
Set 5: 15
The weights look wimpy, but the burn was incredible.

[Hammerfit]

Wednesday: Shoulders
HS Shoulder Press 4 sets 10-12 reps
SM Standing Shoulder Press 4 sets 10 reps
DB Bentover Rear Lateral 4 sets 10 reps
DB Standing Side Lateral Giant sets *
Rope Cable Rear Delt Row 4 sets 10 reps
Cable 1 Arm Side Lateral 4 sets 10 reps
DB Seated Front Raise 3 sets 10 reps
SM Shrug 4 sets 12 reps

*Perform 12 reps and move up 5lbs. The DB sizes used were
Set 1: 15, 20, 25, 30, 35
Set 2: 15, 20, 25, 30
Set 3: 15, 20, 25
Set 4: 15, 20
Set 5: 15
The weights look wimpy, but the burn was incredible.

The weights dont look wimpy at all. I never use more than a 20lb DB when doing lateral giant sets, usually 35-50 reps. For some reason the higher reps blow me up much better on those. Great Training!

[Rick Prince]

Thursday: Quads & Calves
Warm-up: Bike 10 min.
Hack Squats 4 sets
SM Front Squats 4 sets
Reverse Sumo Hack Squats 4 sets
Leg Extensions 4 sets
Seated Calf Raises 4 sets

[Mac]

Nice log!

I'll be following your progress Rick.

[HeavyDutyGuy]

Looking good, keep up the great work!

[Rick Prince]

Friday: Cardio Only
Upright Bike 30 min (steady state)

[Rick Prince]

Saturday: Chest & Triceps
HS Incline Press
SM (20 deg) Incline Press
HS Vertical Press
DB Incline Flye
superset with
DB Incline Press
Cable EZ Bar Pressdown
Cable EZ Bar Overhead Extension
DB Lying 1-Arm Crossface Extension
Cardio: Bike 30 min (steady state)

[Rick Prince]

Sunday: Back & Biceps
Wide Grip Front Pulldown
superset with
Close Grip Stiff Arm Dickerson
HS Iso Row
SM Bentover Row
HS Reverse Grip Pulldown
Hyperextensions
EZ Bar Preacher Curl
EZ Bar Cable Curl
Upright Bike 30 min.

I performed 4 working sets of 10-12 reps on all exercises and a triple drop on the last set of bentover rows.

[Rick Prince]

Monday: Hams & Calves
Lying 1 Leg Curl 6 sets x 10-12 reps
DB 1 Leg Stiff Leg Deadlift 4 sets x 10-12 reps
Hammer Strength Kneeling 1 Leg Curl 4 sets x 10-12 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12-15 reps
Standing Calve Raise 6 sets x 20 reps
Cardio: Bike 30 min

[joedemarco]

Monday: Hams & Calves

Lying 1 Leg Curl 6 sets x 10-12 reps
DB 1 Leg Stiff Leg Deadlift 4 sets x 10-12 reps
Hammer Strength Kneeling 1 Leg Curl 4 sets x 10-12 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12-15 reps
Standing Calve Raise 6 sets x 20 reps
Cardio: Bike 30 min


Rick, I did those DB 1 legged stiff leg deads not to long ago. They were killer! Great job!

[Rick Prince]

Thanks Joe. I have difficulty with form and feeling stiff leg deads with a bar and have been using the T-bar row and hack squat machines for stiff legs. I'm struggling getting it down with the DBs, but they are more effective for me than a BB.

[Dadup]

It is an exercise some people refer to as a stiff arm press down. I use a cambered (EZ bar) bar on a high cable pulley and others use a lat pulldown bar.

I flare my lats out and my eyes are directed toward the floor at the start of the movement. My head rises as the bar is being pulled downward with my arms relatively straight. I feel the exercise on the outer part of the lat from the top all the way down to the lower insertion.

I had never heard the exercise called a dickerson either until one of my mentors showed me a Defendis' workout plan.
so is it kinda like a standing cable pullover? great thread btw!

[mrky03]

Great training Rick, I'll be keeping close tabs on this one! You are over 50? Really? You do not look it!

[KevinCouch]

Great workouts and journal Rick!!

[Rick Prince]

so is it kinda like a standing cable pullover? great thread btw!

Thanks, Heavy Duty Dad. Yes the exercise movement is very much like a pullover.


Great training Rick, I'll be keeping close tabs on this one! You are over 50? Really? You do not look it!
Thank you, Mr Kentucky. I will be 52 in Oct.

Great workouts and journal Rick!!
Thanks, Kevin. It's boring to me, but if one beginner picks up something helpful, it will be worth it.

[Rick Prince]

Tuesday: OFF Normally a cardio only day.

[Rick Prince]

Wednesday: Shoulders

SM Seated Press - 4 sets
HS Shoulder Press - 4 sets
Standing DB Side Laterals - Giant Sets
DB Bentover Rear Laterals - 4 sets
Pec Deck Rear Laterals - 4 sets
Cardio: Bike 30 min. steady state

[Rick Prince]

Thursday: Quads & Calves
Superset - 4 sets x 12 reps per station
-Hack Squat
-Front Squat
-Reverse Hack Squat (wide stance)
Leg Extensions - 5 sets x 20 reps
Seated Calf Raise - 5 sets x 20 reps

I was not feeling great and not very motivated today. I decided to do something different and superset some exercises. Got a lot of blood in the quads and had a productive workout.

[Rick Prince]

Friday: Cardio Only
Upright Bike 30 min (steady state)

I am going to the NPC Vulcan Classic in Birmingham on Saturday and also train with some BB friends. It should be a motivating day.

[mrky03]

Nice, I competed in Birmingham last summer. My next show is in Montgomery. We are going to Gulf Shores for a week after the show for some R and R!

Good training, nothing like experience when it comes to getting into contest shape is there?

[Sieve]

GOod luck dude!

[Rick Prince]

Saturday: Chest & Triceps
HS Incline Press
SM Incline Press
Nautilus Nitro Incline Press
superset with
Pec Deck Flye
DB Incline Flye
superset with
DB Incline Press
Cable EZ Bar Pressdown
Cable EZ Bar Overhead Extension
DB Lying 1-Arm Crossface Extension
Cardio: Bike 30 min (steady state)

(Trained at Fitness Xpress - Birmingham, AL)

[Rick Prince]

Sunday: Back & Biceps

Wide Grip Front Pulldown
superset with
Med. Grip Stiff Arm Dickerson
HS Iso Low Row
Icarian Supported T-Bar Row
HS Reverse Grip Front Pulldown
Nautilus Nitro Compound (seated) Row
Standing EZ Bar Curl
Icarian Preacher Curl
DB Concentration Curl
Upright Bike 30 min. (steady state)

(Trained at Fitness Xpress - Birmingham, AL)

[Hammerfit]

Did you go to the Vulcan? That was my friend Rich who won the LHW. From the pics I saw didnt see many eldery gents. Are you doing any shows before Nats?

[Rick Prince]

Did you go to the Vulcan? That was my friend Rich who won the LHW. From the pics I saw didnt see many eldery gents. Are you doing any shows before Nats?

Rich looked good. What other shows will he be doing? I went to pre-judging and the competitors meeting on Sunday. One of the judges said there was a total of 56 competitors.

All the best of luck this week at the Panhandle. I've heard nothing but good things about the show.

I don't think I will do anything before Masters Nationals. If so, it would be the Flex Lewis Classic June 25.

My plan is Masters Nationals, evaluate how I looked, and decide on which show(s) to do before the year ends.
Shows I am considering include:
Aug 20 Coastal USA (Atlanta)
Aug 20 Heart of Dixie (Mobile)
Oct 15 Dexter Jackson (Memphis)
Oct 24 Music City (Nashville area)
Nov 5 Kentcuky Muscle (Louisville)

[Rick Prince]

Monday: Hams & Calves

Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
Lying Leg Curl 6 sets x 10-12 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
Seated Leg Curl 5 sets x 12 reps
Standing Calve Raise 6 sets x 20 reps
Cardio: Bike 30 min (steady state)

[KevinCouch]

Monday: Hams & Calves

Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
Lying Leg Curl 6 sets x 10-12 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
Seated Leg Curl 5 sets x 12 reps
Standing Calve Raise 6 sets x 20 reps
Cardio: Bike 30 min (steady state)


Great hammy workout lots of volume. Did you double back on Hack squat stiff leg deadlift or is that a typo? I haven't done those in a long time because of lower back issues I might incorporate those again with less wieght cuz I really like the feel of the movement.

[Rick Prince]

Great hammy workout lots of volume. Did you double back on Hack squat stiff leg deadlift or is that a typo? I haven't done those in a long time because of lower back issues I might incorporate those again with less wieght cuz I really like the feel of the movement.

Thanks, Kevin. I did double back on the Hack SLDL. I usually do stiff legs on the hack machine and with a T-bar Row or with DBs. My back was more sore than usual from Sunday's workout and the hack machine does not bother my lower back as much as with DBs, BB, or doing them on the T-Bar.

[Hammerfit]

Rich looked good. What other shows will he be doing? I went to pre-judging and the competitors meeting on Sunday. One of the judges said there was a total of 56 competitors.

All the best of luck this week at the Panhandle. I've heard nothing but good things about the show.

I don't think I will do anything before Masters Nationals. If so, it would be the Flex Lewis Classic June 25.

My plan is Masters Nationals, evaluate how I looked, and decide on which show(s) to do before the year ends.
Shows I am considering include:
Aug 20 Coastal USA (Atlanta)
Aug 20 Heart of Dixie (Mobile)
Oct 15 Dexter Jackson (Memphis)
Oct 24 Music City (Nashville area)
Nov 5 Kentcuky Muscle (Louisville)

Awesome. I may do the HOD also. Rich is doing SW, then Southern Classic.

[Rick Prince]

Awesome. I may do the HOD also. Rich is doing SW, then Southern Classic.

The Southern Classic is a great show. If I do an Aug 20 show it will probably be the Coastal. The drive to Atlanta is a few hours less than the drive to Mobile for me. My driving is not good or safe when depleted.

[Rick Prince]

Wednesday: Shoulders

HS Shoulder Press - 5 sets
Standing DB Side Laterals - 5 Sets (drop on the last set)
Pec Deck Rear Laterals - 5 sets
SM Shrug - 4 sets
Cardio: Bike 30 min. steady state

[Hammerfit]

The Southern Classic is a great show. If I do an Aug 20 show it will probably be the Coastal. The drive to Atlanta is a few hours less than the drive to Mobile for me. My driving is not good or safe when depleted.

Ha, Im feeling ya bro, Lisa had to stop me yesterday before I drove through a red light! I'd like to do an ATL show too. Mayb I'll see ya there.

[Rick Prince]

Thursday: Quads & Calves

Leg Extensions 4 sets
Hack Squats 4 sets
SM Front Squats 4 sets
Leg Extensions 7 sets
Standing Calf Raise 5 sets

[Rick Prince]

Saturday: Chest & Triceps

Cardio: Bike 30 min (steady state)
HS Incline Press
DB Incline Press
Magnum Incline Press
DB Incline Flye
superset with
DB Incline Press
Rope Cable Pressdown
Rope Cable Overhead Extension
DB Lying 1-Arm Crossface Extension
Seated Machine Pressdown (dips)

*Trained at Olympus Athletic Club (http://www.gymolympus.com/) (Murfreesboro, TN)

[Rick Prince]

Sunday: Biceps & Back
Standing EZ Bar Curl
Seated DB Curl
High Cable Curl
Wide Grip Front Pulldown
superset with
Close Grip Stiff Arm Dickerson
SM Bentover Row
SM Reverse Grip Bentover Row
HS Front Pulldown
Upright Bike 30 min.

4 sets were performed for each exercise.
*Trained at Powerhouse Fitness - Huntsville, AL

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Bike 30 min (steady state)
Hack Squat Stiff Leg Deadlift
superset with
HS Kneeling Leg Curl
Seated Leg Curl
superset with
HS Stiff Leg Deadlift
Standing Calve Raise 5 sets x 20 reps

*Performed 4 sets of 10-12 reps on leg curls & stiff leg deads

[Hammerfit]

Monday: Hams & Calves

AM Cardio: Bike 30 min (steady state)
Hack Squat Stiff Leg Deadlift
superset with
HS Kneeling Leg Curl
Seated Leg Curl
superset with
HS Stiff Leg Deadlift
Standing Calve Raise 5 sets x 20 reps

*Performed 4 sets of 10-12 reps on leg curls & stiff leg deads

Training looks spot on. Keep it up, July will be here before we know it! There is going to be some very good competition this year. Everyone I have seen so far has improved from the last time. Greg Washington looks amazing. Do you know him, from Tallahasse, FL?

[Rick Prince]

Training looks spot on. Keep it up, July will be here before we know it! There is going to be some very good competition this year. Everyone I have seen so far has improved from the last time. Greg Washington looks amazing. Do you know him, from Tallahasse, FL?

No, I don't believe I have ever met Greg. I did find a link to photos of him from the 2007 & 2008 Dexter Jackson Classic Greg Washington (http://pics.musculardevelopment.com/index.php?mode=browse&id=13170).

I expect to see a lot of great physiques at Masters Nat'ls. It will be a great experience.

[Rick Prince]

Wednesday: Shoulders

AM Cardio: Bike 30 min. steady state
HS Shoulder Press - 4 sets
Standing DB Side Laterals - Giant Sets
Cable Bentover Rear Laterals - 4 sets
SM Seated Overhead Press - 5 sets
HS Seated Shrug - 5 sets

[Rick Prince]

Thursday: Quads & Calves

Leg Extensions 3 sets x 30 reps increasing wt 15lbs every 10 reps
Hack Squats 5 sets x 10-12 reps
SM Front Squats 5 sets x 10-12 reps
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 3 sets x 15 reps

[Rick Prince]

Saturday: Chest & Triceps

AM Cardio: Bike 30 min (steady state)
LF Incline Press 5 sets x 10 reps
Pec Deck Flye 4 sets x 12-15 reps
DB Incline Press 3 sets x 10 reps
LF Decline Press 4 sets x 10 reps
EZ Bar Cable Pressdown 4 sets x 10-12 reps
EZ Bar Cable Overhead Extension 4 sets x 10-12 reps
DB Lying 1-Arm Crossface Extension 4 sets x 10 reps

*Trained at Powerhouse Fitness (Huntsville, AL)

[Rick Prince]

Sunday: Back & Biceps
AM Cardio: Upright Bike 35 min.
Wide Grip Front Pulldown
superset with
Close Grip Stiff Arm Dickerson
SM Reverse Grip Bentover Row
HS Wide Pulldown
Standing Low Cable Row
Standing EZ Bar Curl
Seated Incline DB Curl
High Cable Curl

* 4 working sets of 10-12 reps were performed for each exercise.

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Bike 35 min (steady state)
Warm up: Bike 10 min.
HS Ground Base Stiff Leg Deadlift 4 sets x 12 reps
HS Kneeling 1-Leg Curl 4 sets x 10-12 reps
HS V-Squat Stiff Leg Deadlift 4 sets x 12 reps
Seated Leg Curl 5 sets x 12 reps
LF Horizontal Calf Raise 6 sets x 20 reps

[masterschamp]

Everything is looking great, Rick. Good Luck in Pittsburgh.

Keith

[Rick Prince]

Everything is looking great, Rick. Good Luck in Pittsburgh.

Keith

Thanks, Keith. My weight will be near the bottom of the LHW class and I will need some luck.
What are your show plans for this year?

[joedemarco]

Thanks, Keith. My weight will be near the bottom of the LHW class and I will need some luck.
What are your show plans for this year?

Rick, have you given any thought to dropping down to middles?

[Rick Prince]

Rick, have you given any thought to dropping down to middles?

I have thought about MW. Near the end of prep, if it appears I will weigh in as low as 180, dropping on down to MW will be the thing to do.
However, I believe I will hit the scale around 185-187.

[masterschamp]

Thanks, Keith. My weight will be near the bottom of the LHW class and I will need some luck.
What are your show plans for this year?

I had planned on doing the Nationals in Pittsburgh ( my hometown) this July, but I am going up just for a visit now.........my dad passed away 2 years ago and I wanted to visit the grave site and just hang with some family and friends without the pressure of competing hanging over the whole trip. I am actually training just as if I were doing the show.......I'm just holding off on starting the contest diet till the middle of May, as I am looking to do the Florida State Championships at the end of August....Over 50 MW, and depending on how that goes maybe going up to Cleveland two weeks later for the NA, again in the Over 50 MW. I will be at the Nationals as a spectator...hope to meet you there.

Keith

[Rick Prince]

I had planned on doing the Nationals in Pittsburgh ( my hometown) this July, but I am going up just for a visit now.........my dad passed away 2 years ago and I wanted to visit the grave site and just hang with some family and friends without the pressure of competing hanging over the whole trip. I am actually training just as if I were doing the show.......I'm just holding off on starting the contest diet till the middle of May, as I am looking to do the Florida State Championships at the end of August....Over 50 MW, and depending on how that goes maybe going up to Cleveland two weeks later for the NA, again in the Over 50 MW. I will be at the Nationals as a spectator...hope to meet you there.

Keith

Keith I look forward to meeting you. I wish you the best with your show prep.

[Rick Prince]

Wednesday: Shoulders

AM Cardio: Bike 35 min. steady state
HS Shoulder Press - 4 sets
Standing DB Side Laterals - 4 Sets
Bentover DB Rear Laterals - 4 sets
Machine Shoulder Press - 4 sets
Pec Deck Rear Laterals - 4 sets
Standing DB Shoulder Swings - 4 Sets
HS Ground Base Shrug - 5 sets

[KevinCouch]

I have thought about MW. Near the end of prep, if it appears I will weigh in as low as 180, dropping on down to MW will be the thing to do.
However, I believe I will hit the scale around 185-187.

At your height (5 7) you have a lot of size and going in at 185 (shredded) you should still stand out with shape symmetry and conditioning. If I recall last year Masters lightheavy class most of the guys in there were between your height and five foot 10 or so. I kinda ran into the same decision last year too when I weighed about 170 and shredded 2 days out. Wasn't sure if I should lose down to welters or stay at middles and be a little fuller. I sucked down to welters and it worked out for me BUT I looked better a week out in the 170s so whatever weight you decided to go in just look you best and you'll do some damage Rick! You might want to think about doing over 40 and 50 class with your physique.

[Rick Prince]

At your height (5 7) you have a lot of size and going in at 185 (shredded) you should still stand out with shape symmetry and conditioning. If I recall last year Masters lightheavy class most of the guys in there were between your height and five foot 10 or so. I kinda ran into the same decision last year too when I weighed about 170 and shredded 2 days out. Wasn't sure if I should lose down to welters or stay at middles and be a little fuller. I sucked down to welters and it worked out for me BUT I looked better a week out in the 170s so whatever weight you decided to go in just look you best and you'll do some damage Rick! You might want to think about doing over 40 and 50 class with your physique.

Thanks Kevin for the tips and advice.

[Rick Prince]

Thursday: Quads & Calves

SM Squats 5 sets x 10 reps
Hack Squats 4 sets x 12 reps
Leg Press 5 sets x 8 reps
Leg Extensions 5 sets x 10 reps
Standing Calf Raise 5 sets x 12 reps
Seated Calf Raise 3 sets x 15 reps

[masterschamp]

Rick....agreee with Kevin. I think it might be a good idea to enter both age classes.If you are close enough to MW, you might want to try to make it....either way you are gonna do GREAT!

Keith

[Hammerfit]

I agree with Kevin, Rick, since I have seen you up close (as in standing next to you on stage) I think you could contend in the over 40 class in you weight class whatever that may turn out to be. Just come in at your absolute best condition and whatever class you hit then that's it. Just stay out of the LHW over 50 please! Just kiddin ya!:yep:

[Rick Prince]

Rick....agreee with Kevin. I think it might be a good idea to enter both age classes.If you are close enough to MW, you might want to try to make it....either way you are gonna do GREAT!

Keith


I agree with Kevin, Rick, since I have seen you up close (as in standing next to you on stage) I think you could contend in the over 40 class in you weight class whatever that may turn out to be. Just come in at your absolute best condition and whatever class you hit then that's it. Just stay out of the LHW over 50 please! Just kiddin ya!:yep:

Thanks Champ and Michael. I may not have another opportunity to be on a national stage, so I may just jump in their with the young guys.
Hammer, I hope the only time I have to stand next to you again on stage is for an overall trophy. You have done really well this off-season.

[Rick Prince]

Saturday: Chest & Triceps

AM Cardio: Bike 35 min (steady state)
HS Incline Press 5 sets x 10 reps
Standing Cable Flye 4 sets x 12-15 reps
SM Incline Press 4 sets x 10-12 reps
Pec Deck Flye 4 sets x 12-15 reps
DB Incline Press 3 sets x 10 reps
HS Decline Press 4 sets x 10 reps
EZ Bar Cable Pressdown 4 sets x 10-12 reps
EZ Bar Cable Overhead Extension 4 sets x 10-12 reps
Lying 1-Arm DB Crossface Extension 4 sets x 10 reps

[Rick Prince]

Sunday: Back & Biceps
AM Weight: 197.5
AM Cardio: Upright Bike 35 min.
Close Grip Stiff Arm Dickerson 4 sets x 10-12 reps
Wide Neutral Grip Pulldown 4 sets x 10-12 reps
Leverage T-Bar Row 3 sets x 10 reps
SM Bentover Row 4 sets x 10-12 reps
1-Arm DB Row 3 sets x 10 reps
Wide Grip Front Pulldown 3 sets x 10-12 reps
superset with
Standing Low Cable Row
Seated Incline DB Curl 3 sets x 10 reps
DB Preacher Curl 3 sets x 10 reps
Standing EZ Bar Cable Curl 4 sets x 10 reps

[Hammerfit]

Sunday: Back & Biceps
AM Weight: 197.5
AM Cardio: Upright Bike 35 min.
Close Grip Stiff Arm Dickerson 4 sets x 10-12 reps
Wide Neutral Grip Pulldown 4 sets x 10-12 reps
Leverage T-Bar Row 3 sets x 10 reps
SM Bentover Row 4 sets x 10-12 reps
1-Arm DB Row 3 sets x 10 reps
Wide Grip Front Pulldown 3 sets x 10-12 reps
superset with
Standing Low Cable Row
Seated Incline DB Curl 3 sets x 10 reps
DB Preacher Curl 3 sets x 10 reps
Standing EZ Bar Cable Curl 4 sets x 10 reps



Holy Shit! 197 you must be freakin hugh!

[KevinCouch]

Holy Shit! 197 you must be freakin hugh!

Would like to see some progress pics Rick when you begin taking them....
Keep up the awesome work. Pulling for you in Pitt.

[JoeB8962]

Would like to see some progress pics Rick when you begin taking them....
Keep up the awesome work. Pulling for you in Pitt.

I agree Rick 197 that's great! Man I'm a fat ass when I get that heavy!

[Rick Prince]

Holy Shit! 197 you must be freakin hugh!


Would like to see some progress pics Rick when you begin taking them....
Keep up the awesome work. Pulling for you in Pitt.


I agree Rick 197 that's great! Man I'm a fat ass when I get that heavy!

Nah not huge. A ripped 197 is what I need to be on stage for my height.
I was up to 208 in early November, reduced the carbs, and from about Thanksgiving until the first of April maintained 200-203.

Kevin, it's very doubtful I will post any progress pics. My abs never come in 'til the last few weeks of prep.

[KevinCouch]

Nah not huge. A ripped 197 is what I need to be on stage for my height.
I was up to 208 in early November, reduced the carbs, and from about Thanksgiving until the first of April maintained 200-203.

Kevin, it's very doubtful I will post any progress pics. My abs never come in 'til the last few weeks of prep.
Guess we'll have to wait til Pitt! I'll be there cheering for you and Mike!

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Bike 40 min (steady state)
Warm up: Bike 10 min.
Seated Leg Curl 4 sets x 20 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
HS Kneeling 1-Leg Curl 5 sets x 8-10 reps
1-Leg Platform Pressdown 4 sets x 15 reps
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 3 sets x 12 reps

[JoeB8962]

Monday: Hams & Calves

AM Cardio: Bike 40 min (steady state)
Warm up: Bike 10 min.
Seated Leg Curl 4 sets x 20 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
HS Kneeling 1-Leg Curl 5 sets x 8-10 reps
1-Leg Platform Pressdown 4 sets x 15 reps
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 3 sets x 12 reps


I see that cardio keeps creeping up..I'm up to 60 min AM an another 20 min post workout plus 25 min HIIT on non-training days..gotta love it! lol

[masterschamp]

Rick,
What's the highest you take you cardio to in terms of time and at what point do you cut it out of your prep?

Keith

[Rick Prince]

Rick,
What's the highest you take you cardio to in terms of time and at what point do you cut it out of your prep?

Keith

Keith,

Before my first show in 2009, I took my cardio up to 3 hrs (3 -1hr sessions) a day for the last 6 weeks.

Last year, my cardio got up to 2 hours a day for one week (the week prior to show week).

It should also be noted all of my cardio has been steady state.

[Rick Prince]

Rick,
What's the highest you take you cardio to in terms of time and at what point do you cut it out of your prep?

Keith

I stop using the stair stepper, step mill, & incline treadmill at 1 week out and do cardio on a stationary bike from the Friday before through Tuesday of show week.

[masterschamp]

I stop using the stair stepper, step mill, & incline treadmill at 1 week out and do cardio on a stationary bike from the Friday before through Tuesday of show week.

Thanks for getting back to me on the cardio questions, Rick........whatever you do, it sure as hell works!!


Keith

[Rick Prince]

Thursday: Quads & Calves

ProMaxima Squat Mach. 5 sets x 10 reps
Hack Squats 4 sets x 10 reps
Reverse Hack Squats 4 sets x 12 reps
1-Leg Extensions 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Donkey Calf Raise 5 sets x 15 reps
Standing Calf Raise 4 sets x 12 reps


*Note trained at Olympus Gym (http://www.gymolympus.com/)-Broad St., Murfreesboro, TN.

[joedemarco]

Thursday: Quads & Calves

ProMaxima Squat Mach. 5 sets x 10 reps
Hack Squats 4 sets x 10 reps
Reverse Hack Squats 4 sets x 12 reps
1-Leg Extensions 4 sets x 10 reps
Leg Extensions 3 sets x 10 reps
Donkey Calf Raise 5 sets x 15 reps
Standing Calf Raise 4 sets x 12 reps

*Note trained at Olympus Gym (http://www.gymolympus.com/)-Broad St., Murfreesboro, TN.

Good leg workout, Rick. In regards to cardio, sounds like we go about it in a similar manner.

[Rick Prince]

Wednesday: Shoulders

AM Cardio: Bike 30 min. steady state
HS Shoulder Press - 4 sets
Standing DB Side Laterals - Giant Sets
Cable Bentover Rear Laterals - 4 sets
SM Seated Overhead Press - 5 sets
HS Seated Shrug - 5 sets




Good leg workout, Rick. In regards to cardio, sounds like we go about it in a similar manner.

Thanks, Joe. If our cardio is similar, it is the only similarity in our training. My tolerance for pain is no where close to yours.

[Rick Prince]

Saturday: Chest, Shoulders & Triceps

AM Weight: 196
AM Cardio: Bike 40 min (steady state)
Session 1
LF Incline Press 4 sets x 10 reps
DB Incline Press 4 sets x 10 reps
SM Incline Press 3 sets x 10 reps
LF Decline Press 3 sets x 10 reps
Incline Cable Flye 7 sets x 12 reps

Session 2
HS Shoulder Press - 4 sets x 10 reps
Standing DB Side Laterals - 4 sets x 10 reps
Pec Deck Rear Laterals - 4 sets x 12 reps
Rope Cable Pressdown 3 sets x 20 reps
Rope Cable Overhead Extension 3 sets x 20 reps
EZ Bar Cable Pressdown 3 sets x 20 reps
EZ Bar Cable Rev Grip Pressdown 3 sets x 20 reps
SM Close Grip Bench Press 3 sets x 12 reps
V Bar Cable Pressdown 3 sets x 30 reps


*Trained Shoulders to makeup for missing Wednesday's workout due to a power outage.

[Rick Prince]

Sunday: Back & Biceps
AM Cardio: Upright Bike 40 min.
Wide Grip Front Pulldown
superset with
Close Grip Stiff Arm Dickerson
Standing Low Cable Row
SM Bentover Row
HS Wide Pulldown
HS Iso Row
Standing EZ Bar Curl
Seated DB Curl
High Cable Curl

* 4 working sets of 10-12 reps were performed for each exercise.

[mkris7]

My GOD Rick, 3 hrs a day? Man that is a lot of Cardio. How much weight do you usually drop from the time you start your contest regiment to the time you dial in?

What are some techniques you use not to go insane or at least to not dread it so much? LOL :)

I have a hard time focusing if I do anymore than 45 m. to one hour at a time.

Thanks and keep up the great work! :)

Well, whatever your doing, it is working for you! Your avatar looks spot on....Great contest shape! :)

[Rick Prince]

My GOD Rick, 3 hrs a day? Man that is a lot of Cardio. How much weight do you usually drop from the time you start your contest regiment to the time you dial in?

What are some techniques you use not to go insane or at least to not dread it so much? LOL :)

I have a hard time focusing if I do anymore than 45 m. to one hour at a time.

Thanks and keep up the great work! :)

Well, whatever your doing, it is working for you! Your avatar looks spot on....Great contest shape! :)

I did 3 hours of cardio the last 6 weeks for my very first show in 2009. It was 3 one hour sessions a day. I do not do more than 60 min at a time.

Last year cardio reached 2 hours a day at 2 weeks out from my first show of 2010.

I did 5 shows in 2009 and 2 last year. From 16 weeks out to the first show I dropped 18 lbs in 2009 and dropped 10 lbs for the first show of 2010. I do get leaner with each show during the year. I was 183 at my first show last year & 176 for the last show (3 week span).

Cardio is boring & I hate it with a passion. For my first show in '09, I had a few friends who would do cardio with me and that helped. A good TV show or ball game to watch also helps pass the time.

Thanks for the kind words. The current avatar is from my first show last year (Knox Classic). I keto for my prep. I'm not there yet for this prep, but carbs are down to less than 75g a day.

[Rick Prince]

World Gym: Tuscaloosa, AL after being hit by a tornado last weekhttp://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc6/229653_2066665505745_1218028118_32638466_7040811_n .jpg

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Bike 45 min (steady state)
Seated Leg Curl 4 sets x 20 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
BM Standing 1-Leg Curl 5 sets x 8-10 reps
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 4 sets x 12 reps

[masterschamp]

Your consistency is really impressive, Rick.

Keith

[Rick Prince]

Wednesday: Shoulders

AM Cardio: Bike 45 min. steady state
Standing DB Side Laterals - Giant Sets
Pec Deck Rear Laterals - 4 sets
Standing Cable Side Laterals - 4 Sets
Bentover Cable Rear Laterals - 4 sets
LF Machine Shoulder Press - 4 sets
SM Shrug - 5 sets

[Hammerfit]

Wednesday: Shoulders

AM Cardio: Bike 45 min. steady state
Standing DB Side Laterals - Giant Sets
Pec Deck Rear Laterals - 4 sets
Standing Cable Side Laterals - 4 Sets
Bentover Cable Rear Laterals - 4 sets
LF Machine Shoulder Press - 4 sets
SM Shrug - 5 sets


How's your prep going bro, you still planning to be in Pitt in July? Your training is spot on as always. Keep it up!

[Rick Prince]

How's your prep going bro, you still planning to be in Pitt in July? Your training is spot on as always. Keep it up!

Pitt in July is still The Plan. Other than the nagging pains everyone our age has, my prep is going well.

Knowing friends like you and Kramer are already doing shows this year has gotten me a bit excited about getting on stage again. A lot of work is left to be done before that can happen.

[Rick Prince]

Thursday: Quads & Calves

HS V-Squat Mach. 5 sets x 10 reps
HS Hack Squats 5 sets x 10 reps
SM Front Squats 4 sets x 12 reps
LF Seated Horiz. Calf Raise 5 sets x 15 reps

[HeavyDutyGuy]

Another machine. Impressive!

[Rick Prince]

Saturday: Chest & Triceps

A.M. Weight: 193
A.M. Cardio: Bike 45 min (steady state)
Pec Deck Flye 4 sets x 20 reps
HS Incline Press 5 sets x 10
SM Incline Press 4 sets x 10 reps
DB Incline Flye 3 sets x 10 reps
superset with
DB Incline Press
HS Vertical Press 3 sets x 10
Cable Incline Flye 4 sets x 10 reps
Rope Cable Pressdown 4 sets x 20 reps
Rope Cable Overhead Extension 4 sets x 20 reps
Cable Lying 1-Arm Crossface Extension 4 sets x 10 reps

[Rick Prince]

Sunday: Back & Biceps
AM Cardio: Upright Bike 45 min.
Wide Grip Front Pulldown 5 sets x 12 reps
superset with
Close Grip Stiff Arm Dickerson
SM Bentover Reverse Grip Row 3 sets x 10 & 1 set Triple Drop
HS Iso Reverse Grip Pulldown 4 sets x 10 reps
Standing Low Cable Row 4 sets x 12 reps
Standing DB Curl 4 sets x 8 reps
Standing DB Hammer Curl 4 sets x 8 reps
High Cable Curl 7 sets x 15 reps

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Treadmill & Bike 50 min (steady state)
HS Kneeling 1-Leg Curl 5 x 10
superset with
DB Stiff 1-Leg Deadlift 5 x 15
Seated Leg Curl 4 x 20
superset with
Hack Squat Stiff Leg Deadlift 4 x 12
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 4 sets x 10 reps

[KevinCouch]

Monday: Hams & Calves

AM Cardio: Treadmill & Bike 50 min (steady state)
HS Kneeling 1-Leg Curl 5 x 10
superset with
DB Stiff 1-Leg Deadlift 5 x 15
Seated Leg Curl 4 x 20
superset with
Hack Squat Stiff Leg Deadlift 4 x 12
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 4 sets x 10 reps



Keep pounding it Rick! What is it? 11 weeks to go?

[Rick Prince]

Under 11 weeks, Kevin & much work to be done.

[Rick Prince]

Tuesday: Shoulders

AM Cardio: Bike 50 min. steady state
Standing DB Side Laterals - Giant Sets
Pec Deck Rear Laterals - 4 x 10 reps
Standing Cable Side Laterals - 4 x 10 reps
Bentover Cable Rear Laterals - 4 x 10 reps
HS Shoulder Press - 5 x 10 reps
SM Upright Row - 4 x 10 reps
SM Shrug - 4 x 10 reps

*Tuesday is normally an off day from weights. Taking Wednesday off to attend a strongman competition.

[Rick Prince]

Thursday: Quads & Calves

SM Squats 5 sets x 20, 15, 12, 10, 8 reps
Reverse Hack Squats 5 sets x 12 reps
Leg Extensions 5 sets x 8-12 reps
Hack Squats 5 sets x 8, 10, 12, 15, 20 reps
Standing Calf Raise 5 sets x 12-12's* 60 total reps
Standing Calf Raise 5 sets x 8-10 reps

*12-12's: complete 12 reps, stay on machine, count to 12, then 12 more reps. Continue for 60 reps without getting off the machine.

[Hammerfit]

Thursday: Quads & Calves

SM Squats 5 sets x 20, 15, 12, 10, 8 reps
Reverse Hack Squats 5 sets x 12 reps
Leg Extensions 5 sets x 8-12 reps
Hack Squats 5 sets x 8, 10, 12, 15, 20 reps
Standing Calf Raise 5 sets x 12-12's* 60 total reps
Standing Calf Raise 5 sets x 8-10 reps

*12-12's: complete 12 reps, stay on machine, count to 12, then 12 more reps. Continue for 60 reps without getting off the machine.

Great Leg Session. Lots of Hacks, quad killas

[Rick Prince]

Great Leg Session. Lots of Hacks, quad killas

Thanks. I pulled the workout from a John DeFendis article and subbed reverse hacks for leg press. Trying to get some width to the quads.
95217

[Rick Prince]

Saturday: Chest & Triceps

AM Cardio: Bike 50 min (steady state)
BB Bench Press 3 sets x 10 reps
LF Incline Press 7 sets x 10 reps
Pec Deck Flye 4 sets x 12-15 reps
LF Decline Press 4 sets x 10 reps
DB Incline Flye 4 sets x 10 reps
DB Incline Press 3 sets x 10 reps
V Bar Cable Pressdown 4 sets x 12-15 reps
EZ Bar Cable Overhead Extension 4 sets x 12-15 reps
DB Lying 1-Arm Crossface Extension 4 sets x 10 reps
LF Seated Pressdown (Dips) 4 sets x 10 reps

*Trained at Powerhouse Fitness (Huntsville, AL)

[masterschamp]

Great training,Rick.....the leg workout took me down memory lane!!
I might try to get up to SC to see John this summer.

Keith

[Hammerfit]

Thanks. I pulled the workout from a John DeFendis article and subbed reverse hacks for leg press. Trying to get some width to the quads.
95217

Next time you do Hacks try this one, it has been the one thing the guys and girls that I have put thru this hate/love. The one girl actually walked out during this!

Take a full 4 seconds to get all the way to the bottom out position, pause and stay there for a count of 2 then try and blast your way back to the top but stop short of lock out and start the next negative without hesitation. It's like doing one giant rep. Guaranteed to blast your quads to hell and back!

[Rick Prince]

Next time you do Hacks try this one, it has been the one thing the guys and girls that I have put thru this hate/love. The one girl actually walked out during this!

Take a full 4 seconds to get all the way to the bottom out position, pause and stay there for a count of 2 then try and blast your way back to the top but stop short of lock out and start the next negative without hesitation. It's like doing one giant rep. Guaranteed to blast your quads to hell and back!

Thanks, Hammer. I will definitely give a go on Thursday.

[Rick Prince]

Thursday: Back & Biceps

AM Weight: 192
AM Cardio: Upright Bike 50 min.
Wide Neutral Grip Pulldown 4 sets x 12 reps
Narrow Grip Stiff Arm Dickerson 4 sets x 12 reps
T-Bar Row (off the floor) 4 sets x 10 reps
SM Bentover Reverse Grip Row 4 sets x 10 reps
Wide Grip Pulldown 4 sets x 10-12 reps
Nautilus Pullover 4 sets x 15 reps
Seated Incline DB Curl 4 sets x 10 reps
Standing EZ Bar Curl 4 sets x 10 reps
Icarian Seated 1-Arm Cable Curl 4 sets x 10 reps
HS 1-Arm Preacher Curl 4 sets x 10 reps
PWO Cardio: Incumbent Bike 30 min.

*Note trained at Olympus Gym (http://www.gymolympus.com/)-Broad St., Murfreesboro, TN.

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Treadmill & Bike 50 min (steady state)
HS Kneeling 1-Leg Curl 5 x 10
superset with
Hack Squat Stiff Leg Deadlift 5 x 10-12
1-Leg Platform Pressdown 4 x 10-12
Seated Leg Curl 7 x 15
Standing Calf Raise 5 sets x 30, 20, 15, 15, 12
PWO Cardio: Bike 20 min.

[Rick Prince]

Tuesday: Cardio (only)

4 AM Cardio: Bike 50 min (steady state)
5 PM Cardio: Bike 30 min. (steady state)

[ayezer]

Rick good luck at Nats

[JoeB8962]

WOW Rick you bodyweight is really staying up there you must have put on some serious mass to be do the cardio your doing and the BW not dropping that much!

[Rick Prince]

Rick good luck at Nats
Thank you ayezer.
WOW Rick you bodyweight is really staying up there you must have put on some serious mass to be do the cardio your doing and the BW not dropping that much!

Thanks. I'm thinking I will have about 5lbs more muscle on stage than last year. Not bad, but not great either.

I just started doing cardio two sessions a day this week, and keep in mind it is steady state. I'm also taking in BCAAs during cardio to help retain muscle.
I think I will weigh in around 185 with my conditioning somewhere between what it was at my two shows last year.

[Rick Prince]

Wednesday: Shoulders

AM Cardio: Bike 50 min. steady state
HS Shoulder Press - 4 sets x 10
Standing DB Side Laterals - 4 sets x 10
Seated & Bentover DB Rear Laterals - 4 sets x 10
EZ Bar Upright Row - 4 sets x 10 reps
Giant Set 3 sets x 12-15 reps each station
Pec Deck Rear Laterals
Standing DB Side Laterals
Standing DB Front Raises
SM Shrug - 2 sets x 20, 2 sets x 12
PWO Cardio: Bike 30 min. steady state

[KevinCouch]

Awesome Job Rick! Keep up the good work. I think we're both going to be weighing in around 185 at our contests if all goes well.

You're closing in!!

[Mac]

Thanks. I'm thinking I will have about 5lbs more muscle on stage than last year. Not bad, but not great either.
[/COLOR]

5lbs of muscle gains in one year is great.

[JoeB8962]

Awesome Job Rick! Keep up the good work. I think we're both going to be weighing in around 185 at our contests if all goes well.

You're closing in!!

Guy's im jelalous..my goal has always been to be 180-185 in peeled condition. I'm only 30 lbs from that...one day i'll get there!

[masterschamp]

5lbs of muscle gains in one year is great.

Agreed!!....5 pounds can look like 10-12 on stage.

Keith

[Hammerfit]

Thank you ayezer.

Thanks. I'm thinking I will have about 5lbs more muscle on stage than last year. Not bad, but not great either.

I just started doing cardio two sessions a day this week, and keep in mind it is steady state. I'm also taking in BCAAs during cardio to help retain muscle.
I think I will weigh in around 185 with my conditioning somewhere between what it was at my two shows last year.

Rick having competed side by side with ya, I know you will be a f...freak 5lbs heavier! You bring that conditioning you had last year with more LM and you're going to knock out the lights in Pitt! Great job Bro!

[HeavyDutyGuy]

5 lbs of pure muscle in a year can make a big difference- especially when shredded.

[Rick Prince]

Thanks guys. A lot can change over the next 9 weeks. Reading about and seeing the improvements everyone on the board has been making has been very inspiring.

[Rick Prince]

Thursday: Quads & Calves

SM Squats 3 warmup sets x 12-15 reps
SM Squats 4 sets x 10 reps
Reverse Hack Squats 4 sets x 10 reps
Hack Squats 4 sets x 10 reps
Leg Extensions 7 sets x 10 reps
Standing Calf Raise 5 sets x 15 reps
Seated Calf Raise 4 sets x 10 reps

*Received a call today from Gary Udit confirming my Masters Nationals entry.

[Rick Prince]

Saturday: Chest & Triceps

AM Weight: 192.5
AM Cardio: Bike 40 min (steady state)
HS Incline Press
SM Incline Press
DB Incline Press
Magnum Incline Press
Pec Deck Flye
EZ Bar Cable Pressdown
Rope Cable Overhead Extension
DB Lying 1-Arm Crossface Extension
Seated Machine Pressdown (dips)
PWO Cardio: Bike 30 min (steady state)
Cardio: Bike 30 min (steady state)

*Trained at Olympus Athletic Club (http://www.gymolympus.com/) (Murfreesboro, TN)

[joedemarco]

Training sounds like it is going really well. Keep it going, Rick! I agree with the fact that 5 lbs of muscle gain will make you look 10-12 pounds larger on stage. Great job!

[Rick Prince]

Saturday: Back & Biceps

AM Cardio: Upright Bike 50 min.
Wide Grip Front Pulldown 5 sets x 12 reps
SM Bentover Row 6 sets (3 Rev Grip & 3 Reg Grip) x 10-12 reps
Narrow Seated Cable Row 4 sets x 10 reps
Wide Grip Rear Pulldown 4 sets x 10 reps
Superset with
Narrow Grip Stiff Arm Dickerson 4 sets x 10 reps
Standing EZ Bar Curl 4 sets x 10 reps
Seated Incline DB Curl 4 sets x 10 reps
High Cable Dual Curl 4 sets x 10 reps
PWO Cardio: Incumbent Bike 30 min.

*Note trained at Powerhouse Fitness (http://www.facebook.com/pages/Powerhouse-Fitness/130309843658007)-Huntsville, AL.

[KevinCouch]

Saturday: Back & Biceps

AM Cardio: Upright Bike 50 min.
Wide Grip Front Pulldown 5 sets x 12 reps
SM Bentover Row 6 sets (3 Rev Grip & 3 Reg Grip) x 10-12 reps
Narrow Seated Cable Row 4 sets x 10 reps
Wide Grip Rear Pulldown 4 sets x 10 reps
Superset with
Narrow Grip Stiff Arm Dickerson 4 sets x 10 reps
Standing EZ Bar Curl 4 sets x 10 reps
Seated Incline DB Curl 4 sets x 10 reps
High Cable Dual Curl 4 sets x 10 reps
PWO Cardio: Incumbent Bike 30 min.
*Note trained at Powerhouse Fitness (http://www.facebook.com/pages/Powerhouse-Fitness/130309843658007)-Huntsville, AL.

Great workout Rick. Exactly what are Dickerson's. Do you use a straight bar or rope to pulldown. I've tried different straight arm pulldowns wide/close/bar/rope but i can't seem to REALLY feel it in my lats like I want to, seems like my tris take more of the work.

[Rick Prince]

Great workout Rick. Exactly what are Dickerson's. Do you use a straight bar or rope to pulldown. I've tried different straight arm pulldowns wide/close/bar/rope but i can't seem to REALLY feel it in my lats like I want to, seems like my tris take more of the work.

Kevin, I never could feel the exercise before either until Kramer Bergman gave me some tips last October.

I use a cambered (EZ curl) bar. I start with the bar a little higher than my head, spread my lats, & hold my lats open throughout the movement. There is a slight bend in my elbows and my head is down as I start the movement. My head gradually raises as I pull the bar downward.

I often do these twice in a workout using a narrow grip and later coming back with my hands at the end of the bar. I seem to get a better burn using the narrow grip and an even better burn if I superset Dickersons with pulldowns.

I have been playing with a chain driven Nautilus pullover machine, but have not been able to feel it in my lats.

[masterschamp]

Kevin, I never could feel the exercise before either until Kramer Bergman gave me some tips last October.

I use a cambered (EZ curl) bar. I start with the bar a little higher than my head, spread my lats, & hold my lats open throughout the movement. There is a slight bend in my elbows and my head is down as I start the movement. My head gradually raises as I pull the bar downward.

I often do these twice in a workout using a narrow grip and later coming back with my hands at the end of the bar. I seem to get a better burn using the narrow grip and an even better burn if I superset Dickersons with pulldowns.

I have been playing with a chain driven Nautilus pullover machine, but have not been able to feel it in my lats.

Great explanation Rick....I always have people asking me what they are as well. DeFendis taught these to me back in the day...said it was named like that as it was Chris Dickerson's version of stiff arm pulldwns. I really believe is responsible for alot of my mid back detail.

Keith

[KevinCouch]

Thanks for the detailed explanation Rick!! I'm gonna try them this way my next back workout............

[JoeB8962]

I like that reference Dickersons, better than stiff arm pulldowns. Rick I like to superset them and dumbell pullovers lying across a bench, I'm getting a contraction positive and negative with both and I also feel both not only in my lats but also my chest

[Rick Prince]

I like that reference Dickersons, better than stiff arm pulldowns. Rick I like to superset them and dumbell pullovers lying across a bench, I'm getting a contraction positive and negative with both and I also feel both not only in my lats but also my chest

Gary, I had never hear them called Dickersons until Kramer gave me a DeFendis back workout. I have wondered if it is a name DeFendis made up or if "Dickersons" are somehow connected to Chris Dickerson.

[Rick Prince]

Monday: Hams & Calves

AM Cardio: Treadmill & Bike 50 min (steady state)
Seated Leg Curl 4 x 15
Hack Squat Stiff Leg Deadlift 4 x 10
LF Abductor 4 x 20-25
HS Kneeling 1-Leg Curl 4 x 10
Standing Calf Raise 5 sets x 12
PWO Cardio: Bike 30 min.

[Rick Prince]

Wednesday: Triceps & Biceps

AM Cardio: Treadmill 50 min (steady state)
EZ Bar Cable Pressdown 4 x 10
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 10
EZ Bar Preacher Curl 4 x 10
V Bar Cable Pressdown 4 x 10
Standing EZ Bar Curl 4 x 10
PWO Cardio: Bike 30 min.

[Rick Prince]

Thursday: Legs

Leg Extensions 3 sets x 50 reps
Seated Leg Curl 3 sets x 50 reps
SM Front Squats 6 sets x 15, 15, 12, 12, 10, 10 reps
Leg Press 3 sets x 100 reps
1-Leg Extensions 8 sets x 8 reps (no rest between sets)

[masterschamp]

Great workouts, Rick.....you are like a machine, bro!

Keith

[Rick Prince]

Great workouts, Rick.....you are like a machine, bro!

Keith

LOL. Keith you guys make me look like a pretender.

[Rick Prince]

Friday: Shoulders

AM Cardio: Bike 50 min. steady state
Standing DB Side Laterals - 3 Giant Sets x 36 reps
Bentover DB Rear Laterals - 4 x 10 reps
EZ Bar Front Raise - 4 x 10 reps
SM Upright Row - 4 x 10 reps
SM Shrug - 4 x 12 reps
Pec Deck Rear Laterals - 4 x 10 reps
Standing Cable 1-Arm Side Laterals - 4 x 10 reps
PWO Cardio: Bike 30 min. steady state

*Friday has been an off day from weights. The split is changing. Shoulders will now be hit two days a week

[Rick Prince]

Saturday: Chest & Triceps

A.M. Weight: 192.5
A.M. Cardio: 40 min (steady state)
HS Incline Press 5 sets x 10
Pec Deck Flye 4 sets x 15 reps
HS Decline Press 4 sets x 10
DB Incline Flye 3 sets x 10 reps
superset with
DB Incline Press
EZ Bar Cable Pressdown 4 sets x 20 reps
EZ Bar Cable Overhead Extension 4 sets x 20 reps
Cable 1-Arm Extension 7 sets x 10 reps
PWO Cardio: 40 min (steady state)

[Rick Prince]

Sunday: Back & Biceps

AM Cardio: 35 min. (steady state)
Wide Grip Pulldown 4 sets x 10-12 reps
Narrow Grip Stiff Arm Dickerson 4 sets x 12 reps
T-Bar Row (off the floor) 4 sets x 10 reps
SM Bentover Reverse Grip Row 4 sets x 10 reps
Standing Low Cable Row 4 sets x 10 reps
Wide Neutral Grip Pulldown 7 sets x 10-12 reps
Standing EZ Bar Curl 4 sets x 10 reps
Seated Incline DB Curl 4 sets x 10 reps
Icarian Seated 1-Arm Cable Curl 4 sets x 10 reps
PWO Cardio: 45 min. (steady state)

*Note trained at Olympus Gym (http://www.gymolympus.com/)-Broad St., Murfreesboro, TN.

[Hammerfit]

Wednesday: Triceps & Biceps

AM Cardio: Treadmill 50 min (steady state)
EZ Bar Cable Pressdown 4 x 10
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 10
EZ Bar Preacher Curl 4 x 10
V Bar Cable Pressdown 4 x 10
Standing EZ Bar Curl 4 x 10
PWO Cardio: Bike 30 min.


How's your prep going? you feel on schedule? thinking LHW still, you're doin a shitload of cardio!

[Rick Prince]

How's your prep going? you feel on schedule? thinking LHW still, you're doin a shitload of cardio!
One of my "advisors" tells me I'm on point, but the calipers & photo comparisons tell me conditioning is 2 weeks behind where it was last year. Cardio is 2x more and calories are 350-400 less than at 8 weeks out last year.
I am very flat, and I'm getting leaner, but weight is at 192-193 & has not dropped in 2 weeks. I'm thinking 183-185 at weigh-in.

[Hammerfit]

One of my "advisors" tells me I'm on point, but the calipers & photo comparisons tell me conditioning is 2 weeks behind where it was last year. Cardio is 2x more and calories are 350-400 less than at 8 weeks out last year.
I am very flat, and I'm getting leaner, but weight is at 192-193 & has not dropped in 2 weeks. I'm thinking 183-185 at weigh-in.

Holy crap sounds like ur metab is stalled for sure,,,have you tried a re-feed?

[Rick Prince]

Holy crap sounds like ur metab is stalled for sure,,,have you tried a re-feed?
Not really. I put 30 carbs in each of the 2 meals prior to leg training last Thursday, but haven't had a cheat meal (75 carbs) since March 26. I may have to try a real re-feed this coming weekend.
Thanks for the reminding me about re-feeds.

[HeavyDutyGuy]

You need to refeed, even when dieting on somewhat higher carbs.. the metabolism adjusts downward. I recommend every 2 weeks, unless you are an ecto-which you are not. How much cardio are you doing? You might up your calories a bit and bump up cardio accordingly, that should get your metabolism going again.

[JoeB8962]

You need to refeed, even when dieting on somewhat higher carbs.. the metabolism adjusts downward. I recommend every 2 weeks, unless you are an ecto-which you are not. How much cardio are you doing? You might up your calories a bit and bump up cardio accordingly, that should get your metabolism going again.

I agree..I did a small refeed all the way up to the Thurs before peak week, once a week, my last meal of that day and always on a day I had trained legs. It was not big, just something to keep me going in the right direction.

Banana 40g, Sweet Potato 110g, Broccoli 1 cup and Cream of Wheat 20g

[Rick Prince]

You need to refeed, even when dieting on somewhat higher carbs.. the metabolism adjusts downward. I recommend every 2 weeks, unless you are an ecto-which you are not. How much cardio are you doing? You might up your calories a bit and bump up cardio accordingly, that should get your metabolism going again.


I agree..I did a small refeed all the way up to the Thurs before peak week, once a week, my last meal of that day and always on a day I had trained legs. It was not big, just something to keep me going in the right direction.

Banana 40g, Sweet Potato 110g, Broccoli 1 cup and Cream of Wheat 20g

Thanks, guys for the advice. Last year I had cheat meals once a week all the way up to 2 weeks out from the 1st show.
I basically did a 5 week cleanse going in to my prep and dropped 8lbs the first 6 weeks. I think I may have since picked up 1-2 lbs of lean mass and dropped an equivalent in fat lbs.

[Rick Prince]

Tuesday: Shoulders & Calves

AM Cardio: Summit Climber 50 min.
SM Seated Overhead Press - 4 sets
HS Shoulder Press - 4 sets
HS Reverse Shoulder Press - 4 sets
Standing Calve Machine Overhead Press - 4 sets
Standing Calve Raise - 5 sets
Seated Calve Raise - 5 sets
PWO Cardio: Summit Climber 40 min.

[KevinCouch]

Did u have a refeed meal? I don't do keto diet but with my precontest diet I'll hit a brick wall and I'll need a cheat meal so I'll just do it and I feel and look much better the next day. I won't do a cheat meal inside of 4 weeks but with KETO would be different and more scheduled I guess than my moderate carb low fat diet. Let us know how it turns out Rick.

[Baldiewonkanobi]

You do a chitpot load of cardio my brother. I don't know how to set up a poll but would love to see the daily output of our Masters. I do zero cardio and fight to keep my weight on as it is. The only thing I have to do contest time is watch my hydration and carb up. Those two nail my ass from time to time.


Baldie

[Rick Prince]

Did u have a refeed meal? I don't do keto diet but with my precontest diet I'll hit a brick wall and I'll need a cheat meal so I'll just do it and I feel and look much better the next day. I won't do a cheat meal inside of 4 weeks but with KETO would be different and more scheduled I guess than my moderate carb low fat diet. Let us know how it turns out Rick.

I have not had a re-feed yet. At 15 & 16 weeks out, I still had carbs in two meals daily and at 13 & 14 weeks out I still had carbs in the pre-wo meal. I'm considering a re-feed in the meal before quads on Thursday or wait and do one this weekend.
I pulled fats out on M-W-F starting last Wednesday and this week switched from the bike to the stepper and 15 degree incline treadmill.

[Rick Prince]

You do a chitpot load of cardio my brother. I don't know how to set up a poll but would love to see the daily output of our Masters. I do zero cardio and fight to keep my weight on as it is. The only thing I have to do contest time is watch my hydration and carb up. Those two nail my ass from time to time.

Baldie

I envy you guys who can eat carbs & do little cardio. I got fat in the off-season doing 120-150 grams of carbs a day.
Cardio can become draining & leave little energy for weight training. 90 min of cardio a day seems like a lot, until you consider Toney Freeman does 3 hours during prep, and a young Jose Raymond did 90 min a day for the last 8 weeks of his NY Pro prep.

Baldie, I can't thank you enough for all the contributions you make to this forum. You are an inspiration to more people than you may realize.

[Rick Prince]

Wednesday: Triceps & Biceps

AM Cardio: Summit Climber 40 min
Noon Cardio: Treadmill 30 min
Standing EZ Bar Curl 4 x 10
EZ Bar Cable Pressdown 4 x 10
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 10
1-Arm Preacher Curl 4 x 10
Lying 1-Arm DB Overhead Extension 4 x 10
PWO Cardio: Treadmill 20 min.

[masterschamp]

Rick,
Great training as usual....can't wait to see what you look like on stage this year!

Keith

[Rick Prince]

Thursday: Legs

Leg Extensions 4 sets x 30 reps
Seated Leg Curl 4 sets x 30 reps
Hack Squats 3 sets x 15, 12, 10 reps
Reverse Hack Squats 3 sets x 15, 12, 10 reps
Leg Press 4 sets x 30 reps
1-Leg Extensions 8 sets x 8 reps (no rest between sets)

[Rick Prince]

Friday: Shoulders

AM Cardio: 50 min. steady state
Standing DB Side Laterals - 6 sets x 12-15 reps
Pec Deck Rear Laterals - 4 x 10 reps
Plate Front Raise - 4 x 10 reps
SM Upright Row - 4 x 10 reps
SM Shrug - 4 x 12 reps
PWO Cardio: Bike 20 min. steady state

*No fats in the diet today. Energy levels extremely low.

[Rick Prince]

Saturday: Chest & Triceps

AM Weight: 191
AM Cardio: Treadmill 45 min (steady state)
-4 sets were performed on each weight training exercise
HS Incline Press
Pec Deck Flye
HS Wide Chest Press
Standing Cable Flye
Magnum Incline Press
Pec Deck Flye
EZ Bar Cable Pressdown
EZ Bar Cable Overhead Extension
V- Bar Cable Pressdown
DB Lying 1-Arm Extension
PWO Cardio: Treadmill 30 min (steady state)
Cardio: Bike 30 min (steady state)

*Trained at Olympus Athletic Club (http://www.gymolympus.com/) (Murfreesboro, TN)

[KevinCouch]

Look like you've lost a couple of pounds. Has the bodyfat begun to come off again?

[Hammerfit]

Saturday: Chest & Triceps

AM Weight: 191
AM Cardio: Treadmill 45 min (steady state)
-4 sets were performed on each weight training exercise
HS Incline Press
Pec Deck Flye
HS Wide Chest Press
Standing Cable Flye
Magnum Incline Press
Pec Deck Flye
EZ Bar Cable Pressdown
EZ Bar Cable Overhead Extension
V- Bar Cable Pressdown
DB Lying 1-Arm Extension
PWO Cardio: Treadmill 30 min (steady state)
Cardio: Bike 30 min (steady state)

*Trained at Olympus Athletic Club (http://www.gymolympus.com/) (Murfreesboro, TN)

Holy Volume Smokes Batman....40 sets! I love it! Love high volume torture. You gonna rock em in Pitt my friend!

[ayezer]

yes great volume need to dod that every so often myself unfortuantely time is an issue with me too often.

[Rick Prince]

Look like you've lost a couple of pounds. Has the bodyfat begun to come off again?
Yes! I had body stats done today. Using a 9 point skinfold test, I have dropped a total of 3.25 mm over the past two weeks while maintaining a LBM of 183.4. Based on the total mm, I am one week behind where I was going in to my first show (avatar) last year. This week I pulled fats on MWF, added 10 min of cardio, and change the split from 5 to 6 days of weight training.

Holy Volume Smokes Batman....40 sets! I love it! Love high volume torture. You gonna rock em in Pitt my friend!
Thanks Michael. I'm a little behind right now. I can't win with size or shape, so conditioning is a must for me to not look out of place on stage. About 20-24 sets for is what I prefer for chest, back, and shoulders, and around 12-16 for triceps and biceps.

yes great volume need to dod that every so often myself unfortuantely time is an issue with me too often.
One idea you may have already thought about is to reduce rest time between sets to allow for more volume.

[Rick Prince]

Sunday: Back & Biceps

AM Cardio: 40 min. (steady state)
Wide Grip Pulldown 4 sets x 10-12 reps
Narrow Grip Stiff Arm Dickerson 4 sets x 12 reps
T-Bar Row 4 sets x 10 reps
HS High Row 4 sets x 10 reps
Seated Cable Row 4 sets x 10 reps
Standing EZ Bar Curl 4 sets x 10 reps
Seated Incline DB Curl 4 sets x 10 reps
1-Arm Preacher Curl 4 sets x 10 reps
PWO Cardio: 30 min. (steady state)
PM Cardio: 30 min. (steady state)

[Hammerfit]

Yes! I had body stats done today. Using a 9 point skinfold test, I have dropped a total of 3.25 mm over the past two weeks while maintaining a LBM of 183.4. Based on the total mm, I am one week behind where I was going in to my first show (avatar) last year. This week I pulled fats on MWF, added 10 min of cardio, and change the split from 5 to 6 days of weight training.

Thanks Michael. I'm a little behind right now. I can't win with size or shape, so conditioning is a must for me to not look out of place on stage. About 20-24 sets for is what I prefer for chest, back, and shoulders, and around 12-16 for triceps and biceps.

One idea you may have already thought about is to reduce rest time between sets to allow for more volume.

so conditioning is a must for me to not look out of place on stage you know it Bro...when it comes down to the diff between 1st and 3rd place it's gonna be who is better conditioned!

[Rick Prince]

Monday: Cardio (only)

4 AM Cardio: Treadmill 40 min
Noon Cardio: Bike 30 min
5 PM Cardio: Treadmill 30 min


Tuesday: Cardio (only)

4 AM Cardio: Treadmill 60 min
Noon Cardio: Bike 30 min

[Hammerfit]

Monday: Cardio (only)

4 AM Cardio: Treadmill 40 min
Noon Cardio: Bike 30 min
5 PM Cardio: Treadmill 30 min


Tuesday: Cardio (only)

4 AM Cardio: Treadmill 60 min
Noon Cardio: Bike 30 min


starting to feel caught up yet?

[masterschamp]

Rick,
About 6-8 weeks out, I will double split.....really seems to help with that 'finished' look....just a thought.

Keith

[Rick Prince]

starting to feel caught up yet?

Closing the gap, but not there yet. Put a few carbs back in for the next 4 days & will evaluate on Sunday.
Had to take Wed, my heavy shoulder press day, off, but will add presses to Friday's shoulder workout.

[Rick Prince]

Rick,
About 6-8 weeks out, I will double split.....really seems to help with that 'finished' look....just a thought.

Keith

I wish I could do a double split, but with a 10 hour/day job, 2 hours of cardio/day, and food prep, I can't except on the weekend.

[Rick Prince]

Wednesday: Triceps & Biceps

AM Cardio: Treadmill 40 min (15 deg. incline)
Noon Cardio: Treadmill 30 min (15 deg. incline)
V Bar Cable Pressdown 4 x 10
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 10
EZ Bar Preacher Curl 4 x 10
Lying 1-Arm DB Extension 4 x 10
Standing EZ Bar Cable Curl 4 x 10
PWO Cardio: Bike 30 min.

[Hammerfit]

Closing the gap, but not there yet. Put a few carbs back in for the next 4 days & will evaluate on Sunday.
Had to take Wed, my heavy shoulder press day, off, but will add presses to Friday's shoulder workout.

What's your weight now? I got to 227 just letting it go for a week. Did me good to let the metab fire up. Lisa got me back on point and back to 217 in just a few days! Tells ya something doesnt it?

Isnt there a AL show this weekend? You going to watch?

[Rick Prince]

What's your weight now? I got to 227 just letting it go for a week. Did me good to let the metab fire up. Lisa got me back on point and back to 217 in just a few days! Tells ya something doesnt it?

Isnt there a AL show this weekend? You going to watch?

This thing is mind boggling at times. My weight this morning was 192. Sunday I had 2 burgers & ice cream and weighed 1/2 lb less Monday morning. Monday I did protein only (took fats out on MWF) and weighed more on Tuesday than on Monday morning.

I decided to come off keto, add carbs for 4 days (Wed thru Sat) and evaluate on Sunday. Cardio is a hell of a lot easier on a carb diet.

The Battle at the River is this weekend in Chattanooga. I'm going over for pre-judging to support Kramer Bergman in the Masters 50+ & SHW class.

Next weekend is the Southeastern Gold's Classic in Gadsden. I will not be able to attend.

[Rick Prince]

Thursday: Quads, Hams & Calves

Leg Extensions 4 sets x 50 reps
Seated Leg Curl 4 sets x 50 reps
ProMaxima Squat Mach. 6 sets x 15, 15, 12, 12, 10, 10 reps
Leg Press 4 sets x 60 reps
Bulgarian Squat using a T-Bar 4 sets x 12 reps
1-Leg Extensions 8 sets x 8 reps
Donkey Calf Raise 4 sets x 15 reps
Standing Calf Raise 4 sets x 12 reps

*Note trained at Olympus Gym (http://www.gymolympus.com/)-Broad St., Murfreesboro, TN.

[Hammerfit]

Thursday: Quads, Hams & Calves

Leg Extensions 4 sets x 50 reps
Seated Leg Curl 4 sets x 50 reps
ProMaxima Squat Mach. 6 sets x 15, 15, 12, 12, 10, 10 reps
Leg Press 4 sets x 60 reps
Bulgarian Squat using a T-Bar 4 sets x 12 reps
1-Leg Extensions 8 sets x 8 reps
Donkey Calf Raise 4 sets x 15 reps
Standing Calf Raise 4 sets x 12 reps

*Note trained at Olympus Gym (http://www.gymolympus.com/)-Broad St., Murfreesboro, TN.

Bulgarian Squat using a T-Bar 4 sets x 12 reps??????

[Rick Prince]

Bulgarian Squat using a T-Bar 4 sets x 12 reps??????

Brandon Curry leg training at Olympus Gym video. He does Bulgarian T-Bar Squat in this video. Brandon has a degree in exercise physiology and some of the things he comes up with reminds me much of Charles Glass. Thursday I saw Brandon doing bentover BB rows standing on the low end of a decline bench.
8aVxqwoz8e8

[Rick Prince]

Friday: Shoulders

AM Cardio: 40 min. Treadmill 15 deg.
Bentover Cable Rear Laterals - 4 x 10 reps
Standing Cable Side Laterals - 4 sets x 10 reps
SM Upright Row - 4 x 10 reps
Standing DB Side Laterals - 3 Giant sets x 36 reps
Pec Deck Rear Laterals - 4 x 10 reps
HS Shoulder Press - 5 x 10-12 reps
PWO Cardio: 40 min. Treadmill 15 deg.
PM Cardio: 30 min. Bike

*HS Shoulder Press was plugged in due to missing them on Tuesday. Press volume was kept low with Saturday being Chest day.

[Hammerfit]

Brandon Curry leg training at Olympus Gym video. He does Bulgarian T-Bar Squat in this video. Brandon has a degree in exercise physiology and some of the things he comes up with reminds me much of Charles Glass. Thursday I saw Brandon doing bentover BB rows standing on the low end of a decline bench.
8aVxqwoz8e8

Thanks for sharing that vid Rick, good leg training for prep: hack squats w BB, sissy squats and the bulgarian variation. def not mass building but great for deepening cuts

[Rick Prince]

Saturday: Chest & Triceps

A.M. Weight: 191
A.M. Cardio: 40 min Treadmill 15 deg
HS Incline Press 4 sets x 10
Incline Cable Flye 4 sets x 12 reps
HS Vertical Press 4 sets x 10
HS Horizontal Press 4 sets x 10
Superset with
Pec Deck Flye 4 sets x 15 reps
EZ Bar Cable Pressdown 4 sets x 20 reps
EZ Bar Cable Overhead Extension 4 sets x 20 reps
SM Tricep Ladder 3 sets x 3 rungs (10 reps ea rung)
PWO Cardio: 30 min Treadmill 15 deg
P.M. Cardio: 30 min Bike

[Rick Prince]

Sunday: Back & Biceps

AM Cardio: 40 min. Bike
Narrow Grip Dickerson 4 sets x 12 reps
Medium Neutral Grip Pulldown 4 sets x 10 reps
T-Bar Row (off the floor) 4 sets x 10 reps
Icarian Seated Row Machine 4 sets x 10 reps
HS Front Pulldown 4 sets x 10 reps
Standing Low Cable Row 4 sets x 12 reps
Standing BB Bar Curl 4 sets x 10 reps
Standing DB Curl 4 sets x 10 reps
Dual High Cable Curl 4 sets x 15 reps
PM Cardio: 40 min. Treadmill

*Note trained at CHAMP Training (http://www.facebook.com/ChampTraining) - Madison, AL

[Rick Prince]

Monday: Cardio (only)

4 AM Cardio: 50 min Treadmill (15 deg)
Noon Cardio: 30 min Treadmill (15 deg)
5 PM Cardio: 30 min Bike

Congrats to Kramer Bergman, who won Battle at the River (Chattanooga) Masters 50+ and placed 2nd in SHW behind the overall winner this past weekend. Kramer previously won the Atlantic USA Masters 50+ in March.

[HeavyDutyGuy]

Nice work!! what are you planning to come in at ??

[Rick Prince]

Nice work!! what are you planning to come in at ??
Thanks, James. I believe I will weigh in on Friday afternoon at around 185.

[Rick Prince]

Tuesday: Shoulders

AM Cardio: 50 min. Summit Climber
Noon Cardio: 30 min. Treadmill
SM Seated Shoulder Press - 4 sets
SM Seated Behind the Neck Press - 4 sets
HS Shoulder Press - 4 sets
HS Reverse Shoulder Press - 4 sets
LF Shoulder Press - 4 drop sets
PWO Cardio: 30 min. Treadmill

[masterschamp]

Good Luck Rick.........I am sure you will be impressive on stage.

Keith

[Rick Prince]

Good Luck Rick.........I am sure you will be impressive on stage.

Keith
Thank you, Keith. I am looking forward to seeing what I can learn from the experience and start working on improvements for the next show.

[Rick Prince]

Wednesday: Biceps & Triceps

AM Cardio: Summit Climber 50 min
Noon Cardio: Bike 30 min
Standing EZ Bar Curl 4 x 10
EZ Bar Cable Pressdown 4 x 10
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 10
EZ Bar Cable Curl 4 x 10
1-Arm Reverse Grip Cable Extension 4 x 15
PWO Cardio: Treadmill 30 min.

*Best arm workout I have had since at least September

[Hammerfit]

Wednesday: Biceps & Triceps

AM Cardio: Summit Climber 50 min
Noon Cardio: Bike 30 min
Standing EZ Bar Curl 4 x 10
EZ Bar Cable Pressdown 4 x 10
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 10
EZ Bar Cable Curl 4 x 10
1-Arm Reverse Grip Cable Extension 4 x 15
PWO Cardio: Treadmill 30 min.

*Best arm workout I have had since at least September

*Best arm workout I have had since at least September.....getting hard, pumps are more intense, dont you just love contest prep?!

[Rick Prince]

*Best arm workout I have had since at least September.....getting hard, pumps are more intense, dont you just love contest prep?!

I've had bicep tendon problems in both arms since last Fall. I have been getting deep tissue work done every 2-3 weeks for the past 4 months.
They seem to be fine now and adding a few carbs back to the diet last week helped with the pump.

[Rick Prince]

Thursday: Quads & Hams

Leg Extensions 4 sets x 30 reps
Lying Leg Curl 4 sets x 20 reps
SM Front Squat 6 sets x 12 reps
Leg Press 4 sets x 50 reps
Bulgarian Squat using a T-Bar 4 sets x 12 reps
1-Leg Extensions 8 sets x 8 reps

[JoeB8962]

Good luck this weekend Rick!

[Rick Prince]

Friday: Shoulders

AM Cardio: 50 min Bike
Noon Cardio: 30 min Bike
Standing DB Side Laterals - Giant Sets
Standing Cable 1-Arm Side Laterals - 4 x 10 reps
LF Side Lateral Machine - 4 x 10 reps
Bentover DB Rear Laterals - 4 x 10 reps
High Cable Crossover Rear Laterals - 4 x 10 reps
Pec Deck Rear Laterals - 4 x 10 reps
HS Seated Shrug - 4 x 12 reps
PWO Cardio: 30 min Bike

[Mac]

Your workouts are consistently brutal! Can't wait to see the finished package.

Time to go get mine now. It's been almost a week.

[Rick Prince]

Your workouts are consistently brutal! Can't wait to see the finished package.

Time to go get mine now. It's been almost a week.

Steve, it's good to see you getting back in the gym, but glad you were able to get away and relax for several days.

Thanks, I try to annihilate whatever muscle group I am training, but feel like a wuss most of the time.

[Rick Prince]

Saturday: Chest & Triceps

A.M. Cardio: 30 min Treadmill (15 deg Incline)
HS Incline Press 6 sets x 10 reps
Nautilus Incline Flye Mach. 4 sets x 12 reps
DB Incline Press 4 sets x 10 reps
Standing Cable Flye 4 sets x 12 reps
HS Wide Chest Press 4 sets x 10 reps
Rope Cable Pressdown 4 sets x 12 reps
Rope Cable Overhead Extension 4 sets x 12 reps
Cable EZ Bar Reverse Grip Pressdown 4 sets x 10 reps
PWO Cardio: 40 min Bike

*Trained at Olympus Athletic Club (http://www.gymolympus.com/) (Murfreesboro, TN)

[Rick Prince]

Sunday: Back & Biceps

AM Weight 188
AM Cardio: 40 min. Bike
Wide Grip Cable Pulldown 4 sets x 12 reps
Narrow Grip Dickerson 4 sets x 12 reps
SM Bentover Reverse Grip Row 4 sets x 10 reps, 2 sets x 20 reps
HS Wide Pulldown 4 sets x 10 reps
Standing Low Cable Row 4 sets x 12 reps
HS High Row 4 sets x 10 reps
Standing EZ Bar Curl 4 sets x 10 reps
Standing DB Cable Curl 4 sets x 10 reps
High Cable Dual Curl 4 sets x 10 reps
PWO Cardio: 40 min. Bike

[Hammerfit]

Sunday: Back & Biceps

AM Weight 188
AM Cardio: 40 min. Bike
Wide Grip Cable Pulldown 4 sets x 12 reps
Narrow Grip Dickerson 4 sets x 12 reps
SM Bentover Reverse Grip Row 4 sets x 10 reps, 2 sets x 20 reps
HS Wide Pulldown 4 sets x 10 reps
Standing Low Cable Row 4 sets x 12 reps
HS High Row 4 sets x 10 reps
Standing EZ Bar Curl 4 sets x 10 reps
Standing DB Cable Curl 4 sets x 10 reps
High Cable Dual Curl 4 sets x 10 reps
PWO Cardio: 40 min. Bike


Good Job Rick, keep it up, you're almost there! I'm excited for ya, I know you are going to do well. Saw the pic of your friend at last show. He looks great. There's going to be some serious talent in Pitt.

[Rick Prince]

Good Job Rick, keep it up, you're almost there! I'm excited for ya, I know you are going to do well. Saw the pic of your friend at last show. He looks great. There's going to be some serious talent in Pitt.
Thanks Mike. This prep has been tough and a bit more suffering left in order to be presentable on stage.
Kramer is being prepped by Mike Horn and has been dieting since October. He suffered the first two months with low calories, but now he is constantly eating to stay full.

[Rick Prince]

Monday: Cardio (only)

4 AM Cardio: 45 min. Treadmill on 15 deg
Noon Cardio: 35 min. Treadmill on 15 deg
7 PM Cardio: 40 min. Treadmill on 15 deg

[masterschamp]

Stay focused Rick....it looks like you have given it all you have.

Keith

[Rick Prince]

Tuesday: Shoulders

4 AM Cardio: 50 min. Treadmill @ 15 deg.
Noon Cardio: 35 min. Treadmill @ 15 deg.
HS Shoulder Press - 6 sets
SM Seated Front Press - 4 sets
SM Stop Shoulder Press - 4 sets
HS Reverse Shoulder Press - 4 sets
Standing DB Front Raise - 4 sets
PWO Cardio: 35 min. Treadmill @ 15 deg.

[Rick Prince]

Thursday: Quads & Hams

Leg Extensions 4 sets x 25 reps
Seated Leg Curl 4 sets x 25 reps
Hack Squat 6 sets x 12 reps
Leg Press 4 sets x 50 reps
1-Leg Extensions 9 sets x 8 reps

[Mac]

1-Leg Extensions 9 sets x 8 reps
[/LIST]

Yowsers!

The single leg ext. have really given me great separations in my quads. The size just eludes me.

[Rick Prince]

Yowsers!

The single leg ext. have really given me great separations in my quads. The size just eludes me.
At 6 weeks out, I pulled out a squat exercise and added 1-leg ext and high rep leg press to bring out more seperation especially in the upper quad.

[Rick Prince]

Friday: Side & Rear Delts

AM Cardio: 60 min. Bike
Standing Cable Side Laterals - 5 x 12 reps
Pec Deck Rear Laterals - 5 x 12 reps
Standing DB Side Lateral - 5 x 25 reps
High Cable Rope Row - 5 x 10 reps
PWO Cardio: 60 min. Bike

[Hammerfit]

Friday: Side & Rear Delts

AM Cardio: 60 min. Bike
Standing Cable Side Laterals - 5 x 12 reps
Pec Deck Rear Laterals - 5 x 12 reps
Standing DB Side Lateral - 5 x 25 reps
High Cable Rope Row - 5 x 10 reps
PWO Cardio: 60 min. Bike


Still 2 hrs a day? You must be shredded wheat by now!

[Rick Prince]

Still 2 hrs a day? You must be shredded wheat by now!
Yep. Gotta get leaner. According to my body stats, I have 2 lbs of body fat more than I did at 1 week out from the Bama.

[Hammerfit]

Yep. Gotta get leaner. According to my body stats, I have 2 lbs of body fat more than I did at 1 week out from the Bama.

Holy Crap, what have you done different from last year? You were shredded at State

[Rick Prince]

Saturday: Chest & Triceps

A.M. Cardio: 40 min Bike
Incline Bench Press 5 sets x 10 reps
Pec Deck Flye 4 sets x 12 reps
DB Incline Press 4 sets x 10 reps
Standing Cable Flye 4 sets x 12 reps
Universal Vertical Press 4 sets x 10 reps
EZ Bar Cable Pressdown 4 sets x 12 reps
EZ Bar Cable Overhead Extension 4 sets x 12 reps
1-Arm DB Overhead Extension 6 sets x 10 reps
PWO Cardio: 40 min Treadmill (15 deg Incline)
P.M. Cardio: 30 min Bike

*Trained at Cookeville (TN) Fitness Center. Luis Santa was their training in prep for USAs

[Hammerfit]

Just heard from Rick.....to let everyone know why he has not posted in couple days...he has computer problems and will be back up asap

His prep is right on schedule and he's rocking forward and upward!

[JoeB8962]

Just heard from Rick.....to let everyone know why he has not posted in couple days...he has computer problems and will be back up asap

His prep is right on schedule and he's rocking forward and upward!


Speaking of pc problems I just got mine back from the shop and it was full of viruses and they told me it was most likely getting them from the forum. Is anyone else having any issues? I post to one of the other forums yesterday and 3 times my anti-viruses protector popped up warning me of potential dangers!

[Hammerfit]

Rick's still got computer virus issue so I thought I would update everyone on his prep for Nats. He seems to be right on point. If Rick shows up like I know he will, he will be hard to beat in his class. Here is a note I got from him:

Prep is going well. Now it's just a matter of not doing anything stupid & being where I'm suppose to be, when I'm suppose to be there.

[HeavyDutyGuy]

Yeah the virus thing was going on here several weeks ago. Messed up the laptop bad. I only use my cell on here now.

[masterschamp]

Kept getting alerts too...but everything seems ok now.

Rick will definitely grab some people's attention in the Burgh.....

Keith

[Rick Prince]

Thanks Michael for giving updates. "Hunker Down" and give'm hell at the Emerald!

Just a brief update while I eat and before getting back to hair removal.

Original plans were to fly, but the arrival was 11am Friday. I got concerned about flight delays & water retention from flying & cancelled the flight. I drove to Kentucky last night (about 4 hours). I left KY at 9 am and arrived at 5:15 in time for early weigh-ins.

I weighed in on Friday at 179 lbs.I have decided to stay with the plan of looking as good as possible & not do anything in an attempt to make MW.
However, I will check my weight just before late weigh-in and if it drops low enough on its own, I will re-weigh.

I met Sally Ann at weigh-in and she assured me the virus/hacker issue with the forum has been resolved.

It was a pleasure meeting GerryT in the lobby as I was leaving early weigh-in.
I am staying in Bridgeville tonight, but have reservations at the Sheraton Friday & Saturday.
I plan to hit women's pre-judging at noon on Friday. I hope to meet Bill & others fromthis forum.

[Mac]

Best of luck to you Rick!

[KevinCouch]

Thanks Michael for giving updates. "Hunker Down" and give'm hell at the Emerald!

Just a brief update while I eat and before getting back to hair removal.

Original plans were to fly, but the arrival was 11am Friday. I got concerned about flight delays & water retention from flying & cancelled the flight. I drove to Kentucky last night (about 4 hours). I left KY at 9 am and arrived at 5:15 in time for early weigh-ins.

I weighed in on Friday at 179 lbs.I have decided to stay with the plan of looking as good as possible & not do anything in an attempt to make MW.
However, I will check my weight just before late weigh-in and if it drops low enough on its own, I will re-weigh.

I met Sally Ann at weigh-in and she assured me the virus/hacker issue with the forum has been resolved.

It was a pleasure meeting GerryT in the lobby as I was leaving early weigh-in.
I am staying in Bridgeville tonight, but have reservations at the Sheraton Friday & Saturday.
I plan to hit women's pre-judging at noon on Friday. I hope to meet Bill & others fromthis forum.

Best of Luck to you Rick. Full focus on what you need to do now. You're gonna make some noise.

Kevin

[mkris7]

Your prep looked really intense, I am sure you look incredible. Best wishes, can't wait to see the post contest photos:yep:

[Rick Prince]

Thanks Mac, Kevin, and Kris.

I went to late weigh-in and hit 176 on the nose.
I will be competitor #391 in the MW class.

[JoeB8962]

Thanks Mac, Kevin, and Kris.

I went to late weigh-in and hit 176 on the nose.
I will be competitor #391 in the MW class.

Very well done..fill er back up now rest and kick some butt tomorrow!

[HeavyDutyGuy]

Goood job Rick, right on target!

[MrsHammer]

Good luck Rick!

[Rick Prince]

I finished 12th in the Over 50 MW class. I'm disappointed needless to say, but not so much in the placing. I'm disappointed I was not better or as good as my previous two shows.
I'm not sure my best to date would have been good enough for 5th. The top 5 guys were good and the scoring had to have been tight between them. The winner is the father of Jen Gates, a Figure Ms Olympia.

[Rick Prince]

Photos posted here and on MD are from Saturday night.
I was much flatter as a result of missing two meals after prejudging and not taking in any carbs backstage.
I had developed some stomach issues on Friday causing a lot of cramping, bloating, gas, and constipation.

[Hammerfit]

Photos posted here and on MD are from Saturday night.
I was much flatter as a result of missing two meals after prejudging and not taking in any carbs backstage.
I had developed some stomach issues on Friday causing a lot of cramping, bloating, gas, and constipation.

Hey Rick, sorry you got sick before the show. That's sucks and I know was a disappointment. You will get better and be back strong I know! Way to hang in there and compete, you are a true warrior Bro.

[masterschamp]

Great job, Rick and props for hanging in there.

Keith

[Rick Prince]

Hey Rick, sorry you got sick before the show. That's sucks and I know was a disappointment. You will get better and be back strong I know! Way to hang in there and compete, you are a true warrior Bro.


Great job, Rick and props for hanging in there.

Keith

Thanks Hammer and Keith.
After returning home I realised the cause of the stomach ailment was a simple boneheaded mistake on my part. I had been using digestive enzymes with every meal for at least three months, but ran out on Thursday. I didn't realize my system had become dependent on them for digestion. As a result I suffered and may have cost myself a spot or two in the placings.

[Rick Prince]

Monday: Hams
AM Cardio: Bike 30 min (steady state)
Lying Leg Curl 5 sets x 15 reps
Hack Squat Stiff Leg Deadlift 5 sets x 12 reps
BM Standing 1-Leg Curl 5 sets x 10 reps
Walking Lunges 3 sets x 40 steps

Light day. Still weak from being depleted & a long 12 hour drive home on Sunday.

[Mac]

Light day. Still weak from being depleted & a long 12 hour drive home on Sunday.

Yikes, that had to be rough.

You did great on stage Rick. The new avi rocks too.

[KevinCouch]

Rick,
Your physique looked really good on stage. The over 50 guys in some classes IMO were looked tougher than the over 40s. You guys are really putting your stamp on muscle maturity. Keep up the great work!!
Kevin

[mkris7]

Rick,

I love your new AVATAR, you look really great!

[mrky03]

Rick, you looked great at the show! Just a very tough lineup as you well know. This sport is very unforgiving! Keep up the good work!

[Rick Prince]

Tuesday: Shoulders

AM Cardio: 40 min. Bike
Noon Cardio: 30 min. Bike
HS Seated Shoulder Press - 5 sets
Standing BB Shoulder Press - 4 sets
DB Front Raise - 4 sets
HS Reverse Shoulder Press - 6 sets
BM Shoulder Press - 3 drop sets

[Rick Prince]

Wednesday: Biceps & Triceps

AM Cardio: 35 min Bike
Noon Cardio: 30 min Bike
Standing EZ Bar Curl 4 x 10
EZ Bar Cable Pressdown 4 x 20
Standing DB Curl 4 x 10
EZ Bar Cable Overhead Extension 4 x 12
EZ Bar Cable Curl 4 x 12
Ab Crunches 3 x 25
PWO Cardio: 35 min Bike

[mkris7]

Great arm workout. I see your doing three sessions of cardio. Are you getting ready for another show? Keep us post and keep up the great work!

[masterschamp]

Keep up the intensity, Rick.

Keith

[Rick Prince]

Great arm workout. I see your doing three sessions of cardio. Are you getting ready for another show? Keep us post and keep up the great work!

Thanks, Mkris. I'm trying to get in 100 to 120 minutes of cardio each day except quad day.
Here are my show plans:

2011
Aug 20 Coastal USA, Atlanta, GA
Oct 8 Brandon Curry Music City Muscle, Nashville, TN


2012
June Warmup Show: Flex Lewis Classic, TN
July Masters Nationals
If top 5 Sep North Americans
If not top 5 Aug Heart of Dixie, Mobile, AL

[Rick Prince]

Keep up the intensity, Rick.

Keith

Thanks Champ. Your avatar is sick.
You definitely need to be carded if you attempt to enter a masters class.

[Hammerfit]

Rick you look full and recovered in your avi pic. Stay full my friend, you got the conditioning down pat, keep those muscle bellies filled in.

[Rick Prince]

Thursday: Quads

A.M. Weight: 180.8
A.M. Cardio: 30 min Bike
Reverse Hack Squats (wide stance) 4 sets x 12 reps
Hack Squats 5 sets x 12 reps
Sissy Squats on Hack Squat Mach. 3 sets x 12 reps
Leg Press 5 sets x 20-25 reps
Leg Extensions 8 sets x 12 reps

[Hammerfit]

Thursday: Quads

A.M. Weight: 180.8
A.M. Cardio: 30 min Bike
Reverse Hack Squats (wide stance) 4 sets x 12 reps
Hack Squats 5 sets x 12 reps
Sissy Squats on Hack Squat Mach. 3 sets x 12 reps
Leg Press 5 sets x 20-25 reps
Leg Extensions 8 sets x 12 reps


Reverse Hack Squats (wide stance) 4 sets x 12 reps
Rick, I love these. This exercise has become my favorite leg exercise, and I love to squat heavy in the rack but the reverse hacks takes all the stress off your back and you can do more work with the same amount of stress on the quads
You may already know this but you can also then move your feet to the outside edge and do standing calve raises, makes for an awesome super set

[masterschamp]

Thanks Champ. Your avatar is sick.
You definitely need to be carded if you attempt to enter a masters class.

Thanks, Rick....maybe I can show them my AARP card !!!:p

Keith

[Rick Prince]

Friday: Side & Rear Delts

AM Weight: 179.2
AM Cardio: 35 min. Bike
Noon Cardio: 30 min. Bike
Standing DB Side Lateral - 5 x 12 reps
Bentover DB Rear Lateral - 4 x 12 reps
Icarian Standing Side Lateral - 4 x 12 reps
Pec Deck Rear Laterals - 4 x 12 reps
Standing Cable Side Laterals - 4 x 12 reps
Bentover Cable Rear Laterals - 4 x 12 reps
PWO Cardio: 35 min. Bike

[Rick Prince]

Saturday: Chest

AM Weight: 178.6
AM Cardio: Treadmill (15 deg incline) 35 min
BB Incline Press 3 sets x 10 reps
HS Incline Press 5 sets x 10 reps
Pec Deck Flye 5 sets x 12 reps
1-Arm HS Incline Press 4 sets x 10 reps
1-Arm HS Vertical Press 4 sets x 10 reps
PWO Cardio: Bike 30 min (steady state)
PM Cardio: Bike 35 min (steady state)

*3 weeks out from the Coastal USA (Atlanta, GA)

[masterschamp]

Great Job!! Good Luck at the Coastal USA.

Keith

[Rick Prince]

Reverse Hack Squats (wide stance) 4 sets x 12 reps
Rick, I love these. This exercise has become my favorite leg exercise, and I love to squat heavy in the rack but the reverse hacks takes all the stress off your back and you can do more work with the same amount of stress on the quads
You may already know this but you can also then move your feet to the outside edge and do standing calve raises, makes for an awesome super set

Thanks Michael for the calve raise tip. I will try it on Monday when I do stiff leg deads on the hack machine., Keith

Thanks Keith. I've just got to shake the disappointment from Pitt and stay focused.

[Rick Prince]

Sunday: Back

AM Weight: 179.8
AM Cardio: 35 min. Bike (steady state)
Wide Neutral Grip Pulldown 4 sets x 10-12 reps
Narrow Grip Dickerson 4 sets x 12 reps
Standing Low Cable Row 4 sets x 10 reps
T-Bar Row (off the floor) 4 sets x 10 reps
Icarian Seated Row 4 sets x 10 reps
Reverse Grip Pulldown 7 sets x 10-12 reps
PWO Cardio: 30 min. Bike (steady state)
PM Cardio: 35 min. Bike (steady state)

[mkris7]

Rick

what are Narrow Grip Dickersons?

Wk out looks good!

[Rick Prince]

Rick

what are Narrow Grip Dickersons?

Wk out looks good!

Dickersons are stiff arm cable pulldowns. I use an EZ curl type bar attachment and place my hands close to the swivel. I occasional will do two Dickerson exercise in a workout using a wide grip with my hands near the ends of the EZ Bar attachment.

I'm not sure if the term Dickerson is associated with Chris Dickerson or not, but the term was used in a workout designed by John DeFendis.

[Rick Prince]

Monday: Hams & Calves

AM Weight: 179
AM Cardio: Bike 35 min (steady state)
Noon Cardio: Bike 35 min (steady state)
Lying Leg Curl 4 sets x 15 reps
Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
Seated Leg Curl 4 sets x 20 reps
Walking Lunges 4 sets x 30 steps
Standing Calf Raise 5 sets x 20 reps
PWO Cardio: Bike 35 min (steady state)