RichDC2's Log

[RichDC2]

1/21/15

good workout today
2nd leg day,calves,hams

seated leg curl 4 sets of 8
one leg press up high 3pps x20 4 sets
db stiff leg dead up too 140sx10
glute hypers 3 sets of 12
seated leg press calf press 5 sets of 12
seated calf raise 4 sets x10

[The Solution]

AFter your sets of leg press (with feet elevated) to hit your hamstrings do 20-30 second negatives as finishers. Your hamstrings will be screaming.
Absolutely brutal.

[RichDC2]

ill try that that thanks

1/22/15

Another good strong workout after working on a roof all day

Back/calves/abbs

low cable row 4 sets up to 300x10 little sloppy on the last sets but I still got good squeeze
hs seated row dead stop up too 4ppsx8
db pullover 3 sets of 12 105lb
smith bb shrug 3 sec squeeze 185x10 4 sets
hypers on machine 3 sets of 15
abb machine 4 sets of 10
calf press seated 4 sets of 10

[Hoss06]

How's the job going? Still promising?

[RichDC2]

Job good starting to pick up more work. im always busy so its good. Owners and boss likes me. i think my men like me lol so all is well

[RichDC2]

1/22/15

had my cheat last night back to 5 guys I was hungry. 3 double cheesburgers 2 lrg frys. Came home couple hrs later was hungry so i had a bag of goldfish lol that was my sons. a cranberyy muffin 2 grilled cheese sandwich with ezielel cin raison bread and a bunch of pretzels o yea and a protein shake lol

todays workout was very stron Hoss gave me motivation for the heavier stuff today If u havent seen it check out his journal very imppressive

chest/shoulder/abbs/calves

decline db 4 working sets 100x10 110x10 120x10 130got 6 or 7 here it was hard to position on and off my knees the bottom plate is smaller doesnt sit flat.
Incline bb 4 working sets up to 225x10
flat bb 8 sets of 3 quick rest period up too 225
streth pushup on hs dip 2pps x20 x 2 sets
side db latteals up to 40s x10 4 sets
bent over side latterals dbs 4 sets up to 30s x10
seated smith shoulder press 5 sets of 5 235x5
rope crunches 4 sets of 15
seated calf raise 4 sets of 12

[RichDC2]

O yea
so tomorrow is legs and Sanpig our buddy Mike and myself are headed to IHOP after for some festive times lol All on Jay C!!! Yea buddy!!!!!

[Sandpig]

O yea
so tomorrow is legs and Sanpig our buddy Mike and myself are headed to IHOP after for some festive times lol All on Jay C!!! Yea buddy!!!!!

Yea. On Jay. But we did earn it.

[RichDC2]

Yea coming down Kerry stairs was a bitch in the pouring rain too LOL!

well worth it!

[Hoss06]

Lol ur stronger than I am, and that's s fact

Nice! I need to get back on the pancake wagon!!

[The Solution]

O yea
so tomorrow is legs and Sanpig our buddy Mike and myself are headed to IHOP after for some festive times lol All on Jay C!!! Yea buddy!!!!!

20 or bust.

[RichDC2]

we shall see this will actually be a teaser meal to see how my stomach reacts to the pancakes
Im sure ill have a good amount but after a workout i like steak so I plan on a tbone steak and eggs and the rest pancakes.

[Sandpig]

we shall see this will actually be a teaser meal to see how my stomach reacts to the pancakes
Im sure ill have a good amount but after a workout i like steak so I plan on a tbone steak and eggs and the rest pancakes.

I feel like two omelettes. That's six eggs. And I think they come with two pancakes each. That'll be enough for me.

[lksurf2]

For the unlimited pancakes you have 1 of 5 options for a bfast combo. Or it's just all pancakes.


Sent from my iPhone using Tapatalk

[RichDC2]

A little update I'm on my phone I had
the T-bone steak and eggs and 14 pancakes. I would have had a lot more but they took like 5plus min between every 2 that they served and at the end I felt bad I was the only one still eating lol
so far so good on the stomach

sanpig did very well also