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Thread: RichDC2's Log
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02-21-2015, 10:02 AM #2866
2/21/15
well after having i think was 5 or 6 cheat meals last weekend and upping some carbs im only up less than a lb Shelby very happy at this point everything on track.
had my sheduled smashburger last night then to a freinds forsome italian deserts!
a bit of elbow pain on first excersise so i backed the weight down a bit and went slower on the reps
chest/delt/abbs/calves
machine press 6 sets of 8
flat bb 5 sets of 5 got 225x15 on last set with good slow reps i think if i were fresh I could hit mid 20s on reps
incline bb 185 x10 5 sets
db twist press 4 sets 10
cable latteral 3 sets 15
rear rope latterals 3 sets of 30
hs seated shoulder 4 sets 10 then 3 sets 10 more squeezing
rope crunch 4 sets 15
calf press 6 sets 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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02-21-2015, 11:05 AM #2867
5-6 cheat meals and barley mocing
Metabolism on fire2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-21-2015, 01:39 PM #2868
I wanna be like Rich when I grow up
CutlerAthletics.com
CutlerNutrition.com
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02-21-2015, 05:28 PM #2869
maybe someday if you take all your vitamins and say your prayers
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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02-22-2015, 01:29 PM #2870
Somebody missed a workout this morning? ???
CutlerAthletics.com
CutlerNutrition.com
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02-22-2015, 04:12 PM #2871
nah it was scheduled I was out late last night
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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02-22-2015, 05:00 PM #2872Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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02-23-2015, 09:05 PM #2873
See I said all my prayers and took all my vitamins for that too happen!!!
leg day
iwas drained from work today i made it happen but man i feel like shit and almost puked a few times
pr on hacks today
quads/hams/calves
seated hamcurl 6sets 6-20
hack squat 5sets up to 4pps+25s x8 1 second on bottom and 3sec neg
one leg lunge on smith uptoo 225x15 4sets
leg press 6ppsx10 x 4 sets 3 sec neg
bb stiff leg uptoo 225x10 3sec neg
calf press 6sets of 15
calf raise 6 sets of 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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02-23-2015, 09:52 PM #2874
Congrats on the PR brother.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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02-24-2015, 07:51 AM #2875
Big fan of all the negative work Rich.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-24-2015, 08:33 PM #2876
thanks men
2/24/15
back/abbs
onearm bb row ss w/ meadows rows 4 sets of 6 each uptoo 5 25lb plates
db shrugs 4 sets of 12
pulldowns 4 sets of 10
high row 3 sets of 10
hyper machine 3 sets of 15
crunch machine 5 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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02-24-2015, 08:45 PM #2877
You Db rowing 150's?
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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02-24-2015, 08:49 PM #2878
yes it db rows come around in the rotation alot at different points i ussually get 10-14 reps with them
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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02-24-2015, 09:40 PM #2879Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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02-24-2015, 10:23 PM #2880
^^^^^
yea buddy!!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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