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Thread: RichDC2's Log

  1. #2866
    OLYMPIAN RichDC2's Avatar
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    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 10
    Stop by my Training Log: RichDC2's Log
    Thee RX 2013 Journal of the year
    Full fledged member of Team Starnes

  2. #2867
    OLYMPIAN The Solution's Avatar
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    5-6 cheat meals and barley mocing
    Metabolism on fire
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  3. #2868
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    I wanna be like Rich when I grow up
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  4. #2869
    OLYMPIAN RichDC2's Avatar
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    maybe someday if you take all your vitamins and say your prayers
    Stop by my Training Log: RichDC2's Log
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  5. #2870
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Somebody missed a workout this morning? ???
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  6. #2871
    OLYMPIAN RichDC2's Avatar
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    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

  7. #2872
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    5-6 cheat meals and barley mocing
    Metabolism on fire
    X2. Must be nice lol
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  8. #2873
    OLYMPIAN RichDC2's Avatar
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    Quote Originally Posted by Hoss06 View Post
    X2. Must be nice lol
    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 15
    Stop by my Training Log: RichDC2's Log
    Thee RX 2013 Journal of the year
    Full fledged member of Team Starnes

  9. #2874
    Moderator Hoss06's Avatar
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    Congrats on the PR brother.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  10. #2875
    OLYMPIAN The Solution's Avatar
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    Big fan of all the negative work Rich.
    2013 & 2014 RX Member of the Year
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  11. #2876
    OLYMPIAN RichDC2's Avatar
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    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 10
    Stop by my Training Log: RichDC2's Log
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  12. #2877
    OLYMPIAN The Solution's Avatar
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    You Db rowing 150's?
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  13. #2878
    OLYMPIAN RichDC2's Avatar
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    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
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  14. #2879
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    You Db rowing 150's?
    Come join the club
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  15. #2880
    OLYMPIAN RichDC2's Avatar
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    ^^^^^
    yea buddy!!
    Stop by my Training Log: RichDC2's Log
    Thee RX 2013 Journal of the year
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