Page 2 of 217 FirstFirst 12341252102 ... LastLast
Results 16 to 30 of 3247

Thread: RichDC2's Log

  1. #16
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    Brother I know exactly what your saying. I took off from training for 5 yrs because I was doing the same. Most of my problem was just pure immaturity. I would lift too heavy before I was really that strong then boom back is out, go back in a few weeks or so lift the same way becuase in my head I just could not do less and boom hurt again so I gave up. I made my smartest decision by not concentrate on the weight and focus on form and control and dropping my ego! I guess due to age I just don't care anymore about the weight and care about the look more. Weight is just a reference. And now with a solid year and half back I 'am using almost the same weight as in the past with way better form and feel of the muscle with a lighter bodyweight. I just started barbell squatting a few weeks ago havent done it in 10 yrs. I finally feel confident as long as its not 500lbs on my back Im fine. Same with deadlifts but I will only do them from a rack as I can feel it in the back below the knee level.

    I think I went to the wrong Chiros over the yrs I swear they made it worse. I do have a foam roller I just have to research how to do it properly.

    Do you think its best at a certain time like pre or post training or am or pm or doesnt matter?

    Keep killin it yourself I am aspiring to have a mid section like yours man look awesome!

  2. #17
    OLYMPIAN crawfBigG's Avatar
    Join Date
    Sep 2011
    Location
    Ohio
    Posts
    1,064
    Rep Power
    375391

    Default

    I get everything you're saying... I also took a few years off, basically gave up because of the constant setbacks..then I came back to the gym about 2 years ago and started all over on everything, concentrating on form, not caring about the weight or my pride, just trying to make some progress and not get an injury, I still had my setbacks but my form on stuff improved a lot from years past. Lately I have just been trying to reach a higher level, and I feel I have to get stronger to reach it, I just need to train a little smarter, I'm getting there but I still get a little too enthusiastic at times, I feel like I'm running out of time to grow because I'm 42 now, like it's now or never....well if I don't continue to train smart it will be never...I have to remember that!

    My chiro does me up right, he doesn't go over the top with his treatment, I usually feel a lot better for a while after seeing him, I need to go more often, yeah maybe try a different one...see what happens..

    The foam roller I use mostly on muscles that are sore from workouts, it seems to speed the recovery some...there are a lot of good vids on YouTube about how to do it correctly, that's where I learned.

    And thanks for the ab compliment, I was pretty lean in my profile pic, I'm not that lean right now, my goal this year was to put on more size yet not get too fat along the way. My abs usually lean out first when I diet down, which is kinda weird, my quads stay smooth though and my shoulders take forever to come out really good too. Everyone has their genetic good and bad traits I guess. You keep improving the way you improved in the M4BTeam thing, you'll get there... no doubt. Alright.....I'll quit hijacking your thread now..have a good one!

  3. #18
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    5/11/13 Saturday
    Morning Weight 186.8 New Low
    Not great sleep last night Training session today went well i just did not have the stregnth today. I could feel it while warming up I was achy. So I slowed the reps down some and squeezed more and still kept as heavy as I could.

    Wife is giving me shit for mother's day. We always go with my Mon to a Italian place every year and I will not be eating with them. I'll pack my food in the car and hang out but no food from there as Shelby did not give me a cheat this week. My wife is saying I'll ask him!! I won't because I really just don't crave one right now.

    Chest/bi/abs
    5 min treadmill dumell rotator warmups w/shoulder raises and tricep extensions 10lb bells

    Flat dumbell press all reps 4 sec neg 1-2 sec squeeze
    45x20
    65x12
    85x10
    105x6 to failure 6 sec neg on last rep

    Incline Barbell all reps 4 sec neg 1 sec squeeze
    135x10
    195x6
    195x8 w/ 2 forced reps to failure good spoter here

    Machine slightly decline press all reps 3-4 sec neg 1-2 sec squeeze
    100x8
    165x6
    165x6 to failure 10 count 3 more to failure
    dropset
    80x8 to failure
    dropset
    40x13 to failure

    Incline Dumbell fly all reps 4 sec neg 1-2 sec squeeze
    40x8
    55x8
    75x6 to failure
    dropset
    35x10 to failure

    Standing dumbell curl palms facing out throughout range all reps 3-4 sec neg 1-2 sec squeeze elbows locked to sides
    17.5x12
    30x10
    40x8
    45x8 to failure then 2 more cheat reps to failure

    Standing cable barbell curl all reps 3 sec neg 2 sec squeeze
    100x8
    120x8 to failure 10 count then 4 more to failure
    dropset
    60x10 to failure

    seated HS one arm preacher curl all reps 4 sec neg 2 sec squeeze
    40x8
    40x9 to failure then 2 more forced reps to failure

    Standing reverse barbell curl all reps 3 sec neg 1 sec squeeze
    40x15 to failure

    seated wrist curl all reps 2 sec neg 1 sec squeeze
    40x12
    70x10
    85x9 to failure

    Cable fly all reps 4 sec neg 2-3 sec squeeze
    50x15 to failure

    Hanging leg raise all reps 2-3 sec neg 1-2 sec squeeze
    4 sets 10-12 reps to failure

  4. #19
    BEARER OF TRUTH "Rodz"'s Avatar
    Join Date
    Feb 2009
    Location
    Puerto Vallarta
    Posts
    7,492
    Rep Power
    2147916

    Default

    Just my opinion Bro, enjoy Mother's Day.
    Confucius say...
    A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
    A fat guy who eats a pizza, then does an hour of cardio is still fat.

  5. #20
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    Quote Originally Posted by Mike Rodrigues View Post
    Just my opinion Bro, enjoy Mother's Day.
    I hear ya Mike
    I will be enjoying Mom's day as my wife is usually frisky from the gifts we get her.
    I just won't be enjoying a strawberry covered cheescake!!!

  6. #21
    FREAK TheRage93's Avatar
    Join Date
    Jan 2013
    Posts
    2,474
    Rep Power
    1468567

    Default

    Hey Rich, any format about your carb cycling?

  7. #22
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    Right now is 2 moderate (for me) 1 zero repeat. This is subject to change weekly and it does depending on how Shelby feels I react. I would never know this stuff on my own.

  8. #23
    FREAK TheRage93's Avatar
    Join Date
    Jan 2013
    Posts
    2,474
    Rep Power
    1468567

    Default

    Is "moderate" dependent on you BF% and etc? Also, what is considered moderate in your diet? 200+?

  9. #24
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    For me at this point it's 150 a day. Idk if its a bf% think more than what the individual can handle as everyone is different even at different points of the diet to

  10. #25
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    This is why to me Shelby is worth his weight in gold. I mean I got pretty far own my own but was it optimal? Who knows. I would'nt know when and if I should change something and by how much. I just don't have that kind of expierence with my self yet anyway. If you car breaks your hire a mechanic, if your toilet busts your hire a plumber if your sick you hire a DR. Can you fix all these things on your own sure if you spend the time to learn about them and then we can still f it up. If you want to get in shape hire a coach no time wasted.

  11. #26
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    5/12/13 Sunday
    morning weight 187.0
    30min fasted cardio recumbent bike
    no training today needed a good rest day haven't had one out if schedule for awhile so this helps I'm already anxious to go train good thing tomorrow is leg day! Mother's Day went well went to my moms pool as it was in the mid 90 s here today so I got to take my shirt off in public and my own family was in shock lol. No sexy time with the old lady my son was up late and she was tired. i didnt push her she deserves the rest as im about to blast and she will not get a break for awhile lol. Did nit cheat at the restaurant either I just ate right before and right after. I did have a couple of glasses of diet coke wow was that good!

  12. #27
    OLYMPIAN M4BTEAM's Avatar
    Join Date
    Sep 2012
    Location
    OFFSHORE
    Posts
    1,348
    Rep Power
    2127935

    Default

    It's really interesting to see the changes Shelby is making to your plans Rich!

    With his experience and your determination I can only see future success for you!
    ** Power up Your muscles up with www.M4B.is **
    *************************************************




  13. #28
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    Quote Originally Posted by M4BTEAM View Post
    It's really interesting to see the changes Shelby is making to your plans Rich!

    With his experience and your determination I can only see future success for you!
    Thanks M4. I can only get there with help from you and your products too!!

  14. #29
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    5/13/13 Monday
    Morning Weight 188.0
    Not great sleep feeling a little slugish and not so strong today. not sure why so I did a higher reps session today haven't dont that in a while anyway. Holy crap the squats at the end had be breathin pretty heavy maybe i should do this more often.

    Hams/Quads/calves
    All reps today were quicker no real tempo just make sure I control negative and keep contstant tension and squeeze at top. 30 sec between sets

    Seated leg curls
    30x25
    50x20
    90x12
    130x14 to failure

    Lying Leg curl
    100x10
    120x15 to failure
    dropset
    50x12 squeeze for 2 count

    Standing leg curl
    60x15 to failure

    Seated leg extension
    30x30
    50x20
    110x20
    140x12
    170x18 to failure

    Leg press feet close together toward bottom of pad
    4plates per sidex20
    5ppsx20
    5ppsx20
    6ppsx20 close to failure
    6ppsx15
    dropset
    4ppsx15
    2ppsx20

    Barbell squat shoulder wide stance
    135x20
    135x20
    135x20

    Seated calf raise hold stetch for 4 sec and top for 3 sec each reps
    1 plate x20x 3 sets
    1px12 holding stretch for 8 sec top for 4 sec

  15. #30
    OLYMPIAN RichDC2's Avatar
    Join Date
    Jun 2012
    Location
    Las Vegas
    Posts
    3,338
    Rep Power
    1254691

    Default

    5/14/13 Tuesday
    Morning Weight 187.0
    Cardio 30 min recumbant bike
    No weight training today need a day off. Feeling a little achy tired. I had good sleep though. Also a little mental break is good too. I think the intensity is more on my than the physical part!

    Here is a pic of me this Saturday morning AM before any meals. at my lowest yet 186.8
    I have been "off" for four weeks. I see changes from my avatar manly my legs I just started doing barbell squats a few weeks ago after 10 yrs. My avatar pic was at the tail end of multiple compounds and at night after a carb up from a few days of depletion. This pic is morning after a no carb day. My son had to be in it for Big Barry he wanted to see if his eyes light up again LOL
    DSC02302.jpg

Page 2 of 217 FirstFirst 12341252102 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.29329 seconds
  • Memory Usage 7,302KB
  • Queries Executed 26 (?)
More Information
Template Usage (44):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (2)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (3)pagenav_pagelink
  • (3)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (77):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • fetch_postattach_query
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • postbit_imicons
  • bbcode_parse_start
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates