RichDC2's Log

[Sandpig]

I understood what you meant
USA's is a national level show

[RichDC2]

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 15

[The Solution]

Lets hope your 100% ASAP for prep man!

[Sandpig]

What prep?
Rich only needs thirteen days to get ready like Lockett

[RichDC2]

lol i wish!

[Curt James]

good arm day
i believe leg is getting better no black n blue or swelling still have to watch in certain ways

How are you?

Hope your 4th was a blast!

[RichDC2]

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 holiday

[The Solution]

Hope you had a good bday
Shelby killed it and brought home 4th at chicago
congrats to your coach

[RichDC2]

yea man he did extremely happy for him awesome placing for him

[RichDC2]

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 10

[Hoss06]

What are the new macros?

[RichDC2]

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 15

[The Solution]

Good to hear the leg is healing up man
Form >>> Weight
All about taking care of that health and having a healthy prep.

[RichDC2]

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 15

[Hoss06]

30g carbs...damn son.