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Thread: RichDC2's Log
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05-10-2013, 09:54 PM #16
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!
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05-10-2013, 10:30 PM #17
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!
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05-11-2013, 03:46 PM #18
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
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05-11-2013, 06:47 PM #19
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.
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05-11-2013, 08:47 PM #20
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05-12-2013, 08:37 AM #21
Hey Rich, any format about your carb cycling?
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05-12-2013, 01:03 PM #22
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.
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05-12-2013, 04:43 PM #23
Is "moderate" dependent on you BF% and etc? Also, what is considered moderate in your diet? 200+?
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05-12-2013, 05:05 PM #24
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
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05-12-2013, 05:52 PM #25
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.
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05-13-2013, 02:02 AM #26
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!
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05-13-2013, 05:40 AM #27
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!
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05-13-2013, 02:19 PM #28
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05-13-2013, 02:29 PM #29
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
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05-14-2013, 03:15 PM #30
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
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