Results 1 to 15 of 1498
Thread: Rick's Notes
-
03-20-2011, 10:12 PM #1
Rick's Notes
Sunday: Back & Biceps
- Wide Neutral Grip Pulldown 4 sets x 12 reps
superset with
Close Grip Stiff Arm Dickerson 4 sets x 12 reps - Wide Grip Behind the Neck Pulldown 4 sets x 12 reps
superset with
Wide Grip Stiff Arm Dickerson 4 sets x 12 reps - Smith Mach. Bentover Row 3 sets x 10-12 reps
superset with
Smith Mach. Rev. Grip Bentover Row 3 sets x 10-12 reps - Hammer Strength Low Row 4 sets x 10 reps
- Seated DB Curl 3 sets x 10 reps
- Standing Low Pulley EZ Bar Curl 3 sets x 10 reps
- Standing High Pulley Double Bicep Curl 3 sets x 10 reps
- Upright Bike 30 min.
- Wide Neutral Grip Pulldown 4 sets x 12 reps
-
03-21-2011, 12:20 AM #2
-
03-21-2011, 07:30 AM #3
-
03-21-2011, 08:07 AM #4
Glad to see you started a training thread Rick, they are a lot of guys that can benefit from your experience.
-
03-21-2011, 11:46 AM #5
Ditto
-
03-21-2011, 04:24 PM #6
Rick, what are the exercises that you refer to as "Dickerson"?
-
03-21-2011, 08:25 PM #7
It is an exercise some people refer to as a stiff arm press down. I use a cambered (EZ bar) bar on a high cable pulley and others use a lat pulldown bar.
I flare my lats out and my eyes are directed toward the floor at the start of the movement. My head rises as the bar is being pulled downward with my arms relatively straight. I feel the exercise on the outer part of the lat from the top all the way down to the lower insertion.
I had never heard the exercise called a dickerson either until one of my mentors showed me a Defendis' workout plan.
-
03-21-2011, 08:46 PM #8
Monday: Hams & Calves
- Warm-up: Bike 10 min.
- Lying 1 Leg Curl 4 sets x 12 reps
- T-Bar Stiff Leg Deadlift 4 sets x 10-12 reps
- Hammer Strength Kneeling 1 Leg Curl 5 sets x 10-12 reps
- Hack Squat Stiff Leg Deadlift 4 sets x 15, 12, 10, 15 reps
- Standing Calve Raise 6 sets x 20 reps
I have been training quads and hams on seperate days since December. I did not have enough fuel left in the tank to do justice to whichever of the two I trained last.
The problem now is my hams never seem to recover.Last edited by Rick Prince; 03-21-2011 at 08:47 PM. Reason: added warm-up
-
03-22-2011, 08:46 AM #9
Rick I will train them together for 6 weeks then switch to training them on different days for 6 weeks and always 2x week for each. For me to effectively hit them together I have to take my time and recover between sets, 1-2 mins on heavy work. Also I alternate, 1 exercise quads then 1 exercise hams, that way neither get neglected. It takes me just over 2 hours to complete a thorough thrashing of hams/quads. When I do them by themselves I only rest 30 seconds so Im usually done in 1 hr. Hope that helps. But like you said recovery is paramount. If my knees are still acking I will wait one more day. All my training is based around leg days.
Last edited by Hammerfit; 03-22-2011 at 08:48 AM.
-
03-22-2011, 01:36 PM #10
Thanks Michael, you made several great points. One has to do with time between sets. I'm having to force myself to take more time between sets in order to fatique my muscles before completely exhausting my cardiovascular system. Taking more time also allows me to use heavier weight.
Alternating quad and ham exercises is a great tip. I will have to give it a shot.
For a short period of time I trained legs on Saturday and was able to train hams in the morning, take in a meal or so and hit quads later that evening. That was better for me than hitting both in one session.
-
03-22-2011, 01:50 PM #11
- Join Date
- Mar 2009
- Location
- Long Island, NY
- Posts
- 458
- Rep Power
- 14700
Great to see this, Rick. Yhis may be the most competitive over 50 ever. Have two good pals competing and will be rooting for all of you.
Best of luck.
-
03-22-2011, 07:21 PM #12
-
03-23-2011, 07:09 AM #13
Tuesday: Cardio Only
- Upright Bike 30 min (steady state)
-
03-23-2011, 09:38 PM #14
Wednesday: Shoulders
- HS Shoulder Press 4 sets 10-12 reps
- SM Standing Shoulder Press 4 sets 10 reps
- DB Bentover Rear Lateral 4 sets 10 reps
- DB Standing Side Lateral Giant sets *
- Rope Cable Rear Delt Row 4 sets 10 reps
- Cable 1 Arm Side Lateral 4 sets 10 reps
- DB Seated Front Raise 3 sets 10 reps
- SM Shrug 4 sets 12 reps
*Perform 12 reps and move up 5lbs. The DB sizes used were
Set 1: 15, 20, 25, 30, 35
Set 2: 15, 20, 25, 30
Set 3: 15, 20, 25
Set 4: 15, 20
Set 5: 15
The weights look wimpy, but the burn was incredible.Last edited by Rick Prince; 03-23-2011 at 09:39 PM. Reason: spelling
-
03-24-2011, 09:37 AM #15
Bookmarks