RichDC2's Log

[Hoss06]

Where do u typically place ur feet on the leg presses?

[Sandpig]

Where do u typically place ur feet on the leg presses?

I'd tell you but I don't want to give away all Rich's secrets.

[RichDC2]

Where do u typically place ur feet on the leg presses?

i move around alot but most of this offseason he has me put them in my strongest position which for me is mid to high and a little more than shoulder width with my toes pointed out similar to my squat where im most comfortable. But usually on highr rep stuff I put my feet together lower on the platform if i go to heavy like that my knees take a pounding.
When hams are the focus than half of my foot is off the platform up top at about shoulder width. I mostly go slow on the heavier sets and pump more on the lighter sets.
But most of all which I recently discovered is pushing more with the outside portion of my foot I feel more outside sweep area in any of the foot positions trying to concentrate this way
couldnt tell u if anything works though lol my legs still suck lol although I have put over 3" on them since last contest. My upper grows way faster rate

I'd tell you but I don't want to give away all Rich's secrets.

lol

[RichDC2]

3/3/15
felt pretty good today had to get warmed up a bit

back/abbs/calves
smith bent over row 4 sets of 8
db deadstop row 150sx10 good squeeze
tbar chest supported row 3 sets of 10
pulldowns 4 sets of 10
hypers 3 sets 10-15
crunch machine 5 sets of 8
calf press 6 sets of 12

[RichDC2]

3/5/15

slowly cutting down the energy drinks. felt good today

2nd leg day
hams/glutes/quads/calves/abbs
seated leg curl 6 sets of 15
leg press toes of top of pad very wide 1pps up to 9pps x12 reps with negatives and squeezes
one leg smith lunge 4 sets of 10
db stiff leg deads 4 sets of 12
calf press 6 sets of 20
calf raise 6 sets of 6
crunch machine 4 sets of 12

[RichDC2]

3/6/15

arms
cable curls 4 sets of 10
preacher curls 4 sets of 8
reverse curl 4 sets of 15
pudhdowns 4 sets of 10
overhead ext 4 sets of 15
machine crunch 4 sets of 10

[RichDC2]

3/7/15

little tired today slowed things down a bit more squeezing

chest/delt
flat dbs 1 sec strethc 1 sec squeeze 2 sec neg. up too 105sx8
incline bb 4 sets of 8
cable seated incline press 4 sets of 10
stretch press on hs dip 3 sets of 12
seated db latterals 4 sets of 8
bent over db 4 sets of 12-15
smith press 3 sets of 10

[The Solution]

Solid work being done in here rich. Been busy with the arnold but your on track.

[Hoss06]

Lol i remember when I would drink 3 SF energy drinks a day, a pot of coffee, and my pre workout. I know those feels
ImageUploadedByTapatalk1425767818.977480.jpg

[Granite-Dawg]

Rich. You are training bad ass like always. I would love to grab those 150's. I am jelly of you and hoss for having those in your gyms.


Sent from my iPhone using Tapatalk

[Sandpig]

Rich. You are training bad ass like always. I would love to grab those 150's. I am jelly of you and hoss for having those in your gyms.


Sent from my iPhone using Tapatalk

Yea but that's as high as they go
So where do you go from here?

[RichDC2]

Solid work being done in here rich. Been busy with the arnold but your on track.

thanks man it motivates me your never slipping either

Lol i remember when I would drink 3 SF energy drinks a day, a pot of coffee, and my pre workout. I know those feels
ImageUploadedByTapatalk1425767818.977480.jpg

jeez man you know the pain bro!!!

Rich. You are training bad ass like always. I would love to grab those 150's. I am jelly of you and hoss for having those in your gyms.


Sent from my iPhone using Tapatalk

Thanks DG Your always at it yourself

Yea but that's as high as they go
So where do you go from here?

what i notice is the level of yanking that kind of weight and the speed. meaning a year ago i can do them but much more yanking them up as I get stronger i can control them much better slower negative, holding it longer on top stuff like that.
i heard we have 200s or something in the back somewhere gotta ask Chris
Although i wont be touching those anytime soon lol

[Sandpig]

If those are still there, they are in that closet next to the spin room
But geez that would be a hell of a jump

[RichDC2]

3/8/15

barely slept last night went out for a little nothing crazy just had another burger and a pancake!
went to the gym late missed the crew

legs went well my knees killing me still I backed the weight down some more concentration

quads/hams/calves
standing leg curl 6 sets 12-8
bodymaster 300 squat 6 sets of to 6pps x10
leg press 30,20,15 reps up to 5 pps good tension here
one leg press seated machine slow control 3 sets of 12
db stiff leg 4 sets of 10
calf press 6 sets of 18
calf raise 6 sets of 6

[Hoss06]

Have U let Shelby know of the knee yet?