Rick's Notes

[Rick Prince]

Congrats on the engagement, Rick!!

Congrats to you and your future wife.

Thank you!

[Rick Prince]

Tuesday 8/5/14: Delts

• AM Weight: 199.4
• SM Alternating Military Press 4 x 12
  with
• DB Front Raise 4 x 12
• DB Side Raise 4 x 36 (giant sets)
• HS Reverse Shoulder Press 4 x 12
  with
• Plate Front Raise 4 x 12
• Pec Deck Rear Delt 4 x 12
  with
• DB Goal Posts 4 x 12 (Thanks Mac for the tip)

[masterschamp]

I am re-naming goal posts as "Macs" !!

[Mac]

I am re-naming goal posts as "Macs" !!

Macs to the Max !

[Mac]

Congratulations Rick on your engagement!

[Rick Prince]

Thursday 8/7/14: Back

• AM Weight: 197.4
• HS High Row 4 sets
• Seated Cable Row 4 sets
• Wide Grip Cable Pulldown 4 sets
• SM Reverse Grip Bentover Row 4 sets
• Behind the Head Cable Pulldown 4 sets
  with
• Close Grip Pulldown 4 sets
  with
• Dickersons 4 sets

[Rick Prince]

Monday 8/11/14: Legs

• AM Weight: 200.6
• SM Front Squat 5 x 12
• HS Hack Squat 4 x 12
• Leg Press 4 x 20
• Glute Ham Raise 5 x 12
• Leg Extension 4 x 15
• Seated Leg Curl 4 x 15

[Rick Prince]

Tuesday 8/12/14: Delts

• AM Weight: 201.2
• SM Behind the Head Press 4 x 12
• DB Side Raise 4 x 36 (giant sets)
• Cable Crossover Rear Delt 4 x 12
• Dual Cable Front Raise 4 x 12
  with
• Pec Deck Rear Delt 4 x 12
• DB Side Raise 4 x 12
  with
• DB Front Raise 4 x 12

[masterschamp]

When I was younger...I think I really was once....I used to do PBN all the time.....now I only do them to the front

[Rick Prince]

When I was younger...I think I really was once....I used to do PBN all the time.....now I only do them to the front

LOL. I dropped them from my routine for several years. To keep from tearing up the shoulder joints, I now lower the bar only to about the top of the ears.

[Rick Prince]

Wednesday 8/13/14: Chest

• AM Weight: 199.2
• SM Bench Press 4 x 12
• Pec Deck Flye 4 x 12
• Precor P/L Iso Chest Press 4 x 12
• DB Incline Flye 4 x 12
  with
• DB Incline Hex Press 4 x 12

[Rick Prince]

Thursday 8/14/14: Back

• AM Weight: 198
• Behind the Head Cable Pulldown 4 sets
• Dual Cable Pulldown 4 sets
• SM Reverse Grip Bentover Row 4 sets
• Wide Grip Cable Pulldown 4 sets
• Seated Cable Row 4 sets
• Close Grip Pulldown 4 sets

[Rick Prince]

Monday 8/19/14: Legs

• AM Weight: 202.2
• SM Front Squat 5 x 12
• Leg Press 4 x 30
• Seated Leg Curl 4 x 15
• Glute Ham Raise 4 x 12
• Leg Extension 4 x 15

[Rick Prince]

Tuesday 8/19/14: Delts

• AM Weight: 201
• SM Behind the Head Press 4 x 12
  with
• DB Front Raise 20, 3 x 12
• DB Side Raise 4 x 36 (giant sets)
• Pec Deck Rear Delt 4 x 12
  with
• Dual Cable Front Raise 4 x 12
• HS Reverse Shoulder Press 4 x 12
  with
• DB Side Raise 4 x 12

[Rick Prince]

Thursday 8/21/14: Back

• AM Weight: 199.8
• Wide Grip Cable Pulldown 4 sets
• SM Reverse Grip Bentover Row 4 sets
• Close Grip Pulldown 4 sets
• Seated 1-Arm Cable Row 4 sets
• HS Wide Pulldown 4 sets
• Dickersons 4 sets