RichDC2's Log

[RichDC2]

1/29/15

good quick workout conserdiong only getting 3 hours of sleep last night.

db curls 4 sets up to 55x8
ss
tricep pushdown 4 sets of 10 full stack i think 200

hammer rope curl 4 sets of 12
ss
overhead rope tri extension 4 sets of 12
cable curl 6 sets of 6 quick rest
hs pushdown 2pps +25s 3 sets of 15

[The Solution]

Better start adding 25lb plates to the stack big man!

[Sandpig]

Use the other pulley on the outside. You aint using the whole stack on that one.

[RichDC2]

1/31/15

had my cheat last night didnt go to nuts smashburger 2 1/2 cheesburgers 3 lg sp frys and some orea milkshake came home a little whiole later had 2 grilled cheese and a protien shake
Good strong chest/delt day little elbow pain but not bad.

machine press 5 sets of 8 2 sec squeeze
flat bb 5 sets of 5 got 275x6 on last set and then saw bar was bent thew me off a bit
incline bb 4 sets of 8 up to 225x8
twist db press 3 sets of 12
cable side latterals 4 sets of 12
rope face pull 3 sets of 30 killer pump
standing shoulder bb press over and backs 5 sets of 10

[The Solution]

Must be some nice pumps off all that sodium!

[RichDC2]

2/1/15

good leg day nice and strong killed it still shaky

lying leg curls 4 working sets
hacks up to 4pps x10 with 1 sec rest on bottom
one leg smith lunge up too 295x8
leg press 4 sets of 10 with 2 sec neg 7pps
bb stiff leg 275x10 2 sec neg
standing calf raise 6 sets 15
seated calf raise 6 sets 15

[RichDC2]

2/2/15

Back/abbs
one arm bb row i use 25s 4 sets of 6. up to 5 plates
ss with meadows rows 4 sets of 6 with 5 plates
db shrugs 3 sec squeeze 4 sets of 12 killer burn
pulldowns 4 sets of 10
tbar row 4 sets of 10 wide
hyper machine 4 sets of 15
rope crunches 5 sets of 15

[The Solution]

Whats kcals sitting around rich?

[RichDC2]

about 4000 on workout days 5 days a week and 2500 on off days. p/c/f changes daily at this point.

[RichDC2]

forgot to mention I had some superbowl treats in the form of my favorite pizza. 12 slices and a half a calzone. but pizza was thin crust.
woke up a lb lighter i was pretty shocked

my workout belt has gone up a few notches but I am 50lb heavier
i still fit in the same jeans they are snug though especially around the leg area
i guess for that kind of weight gain and not too fat i cant complain

[Hoss06]

Sounds like a good trade off..

[Sandpig]

forgot to mention i had some superbowl treats in the form of my favorite pizza. 12 slices and a half a calzone. But pizza was thin crust.
Woke up a lb lighter i was pretty shocked

my workout belt has gone up a few notches but i am 50lb heavier
i still fit in the same jeans they are snug though especially around the leg area
i guess for that kind of weight gain and not too fat i cant complain

fat ass!

[RichDC2]

fat ass!

Nah bro I dont think your that bad!!!

2/3/15
arms/abbs/calves
pushdowns 4 sets 20 reps
ss
db curls 4 sets of 10
dips 4 sets of 8
ss
bb curl 4 sets of 8
incline skulls 4 sets of 12 up too 155
ss
reverse curls 4 sets of 15
seated calf raise 7 sets of 6
crunch machine 5 sets of 10-15

[Sandpig]

Nice come back

[RichDC2]

lololol