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Thread: RichDC2's Log
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06-30-2015, 02:47 PM #3121
I understood what you meant
USA's is a national level showCutlerAthletics.com
CutlerNutrition.com
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06-30-2015, 06:43 PM #3122
good arm day
i believe leg is getting better no black n blue or swelling still have to watch in certain ways
bb curls 6 sets of 10
preacher curls 6 sets of 10
db hammer curls 6 sets of 10
rope pushdowns 6 sets 10
overhead ext. 6 sets 10
machine crunch 5 sets 15Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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06-30-2015, 08:53 PM #3123
Lets hope your 100% ASAP for prep man!
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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06-30-2015, 10:22 PM #3124
What prep?
Rich only needs thirteen days to get ready like LockettCutlerAthletics.com
CutlerNutrition.com
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06-30-2015, 10:49 PM #3125
lol i wish!
Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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07-05-2015, 02:39 AM #3126
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07-05-2015, 02:46 PM #3127
doing ok Curt I appreciate it!
Yes I turned 41 yesterday!
trained over the weekend, I was able to do some hamstring movements, no leg day today though just when in for some cardio quad is definitly getting better feel like i can hit the weights again but ill take another week of and then ease into it.
i hit up all my favorite eating spots this weekend and adjusted the diet some but im ok
how was your holidayStop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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07-05-2015, 04:30 PM #3128
Hope you had a good bday
Shelby killed it and brought home 4th at chicago
congrats to your coach2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-05-2015, 07:13 PM #3129
yea man he did extremely happy for him awesome placing for him
Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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07-09-2015, 09:22 PM #3130
7/9/15
feeling a bit better today had some stomach issues the last few days. training going well quad is definitly better going to start light leg workout this weekend but i did tweak something on my shoulder today hurts a bit when i raise my arm but not to bad.
otherwise getting stronger and leaner weight not moving to much so i guess good thing.
carbs down a bunch cardio up a little.
chest/delts/abbs
flat machine press 4 sets 10 8 6 12
incline bb 225x12 245x6 a few sets
flat pump style smith bb 185x16 4 sets
hs decline 1pps 3 sets of 20
standing db latterals 4 sets 12
rear fly machine 3 sets 30
hs seated shoulder press 3ppsx6 3 sets and some drops
lying abb crunch 4 sets 15
leg raises 4 sets of 10Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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07-09-2015, 11:27 PM #3131
What are the new macros?
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-11-2015, 10:59 AM #3132
macros are about 250p/300c 3 days a week, 350p/150c/60f 2 days and 350/30c/60f 2 off days
weekly cheat still intact, cardio is 25min x7 days. feeling good way less bloated feeling dropped about 5 lb this week. no fat burners at all.
had my first successful leg day yeaaa! no issues felt strong but stayed light good squeezing and pump so im happy i can do something but i will be nervous for awhile with any heavy weight so we approaching things a little different for a bit.
seated leg curls 5 sets of 10
leg press 5 sets of 20 3pps
bodymaster squat 2pps x20 4 sets
walking lunge 3 sets of 10 no weight
db stiff leg 3 sets of 15
calf press 4 sets 10
calf raise 4 sets 15Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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07-11-2015, 11:03 AM #3133
Good to hear the leg is healing up man
Form >>> Weight
All about taking care of that health and having a healthy prep.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-12-2015, 12:23 PM #3134
thanks man
good back day no pain lol
db deadstop row 6 sets of 12
smith bent over high row 4 sets 12
db pullover 3 sets 10
db shrug 4 sets 20
hrper machine 3 sets 15Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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07-12-2015, 02:54 PM #3135
30g carbs...damn son.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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