Results 1,471 to 1,485 of 1498
Thread: Rick's Notes
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08-25-2014, 08:42 PM #1471
Monday 8/25/14: Legs
- AM Weight: 201.2
- HS V-Squat 20, 15, 12
with - HS Reverse V-Squat 20, 15, 12
with - Stiff Leg Deadlifts on V-Squat 20, 15, 12
- SM Front Squat 5 x 12
- Leg Extension 4 x 15
- Seated Leg Curl 4 x 15
- Glute Ham Raise 4 x 12
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08-26-2014, 08:30 PM #1472
Tuesday 8/26/14: Chest & Triceps
- AM Weight: 200.8
- HS Incline Press 4 x 11-12
- HS Decline Press 4 x 12
- Pec Deck Flye 4 x 12
- HS Horizontal Chest Press 4 x 11-12 (drop on last set for added reps)
- DB Incline Flye 4 x 12
with - DB Incline Hex Press 4 x 12
- SM Close Grip Bench Press 4 x 11-12
- Rope Cable Pressdown 4 x 12 (drop on last set for added reps)
- Rope Cable Overhead Extension 4 x 12 (drop on last set for added reps)
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08-27-2014, 06:09 PM #1473
Wednesday 8/27/14: Back
- AM Weight: 198.6
- Wide Grip Cable Pulldown 4 sets
with - Close Grip T-Bar Row 4 sets
- Seated Cable Row 4 sets
with - Close Grip Pulldown 4 sets
- SM Reverse Grip Bentover Row 4 sets
- Wide Grip Behind the Head Pulldown 4 sets
with - Dickersons 4 sets
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09-01-2014, 01:38 PM #1474
Friday 8/29/14: Delts
- AM Weight: 197.6
- SM OverHead Press 4 x 12
with - DB Side Raise 4 x 12
- Cable Crossover Rear Delt 4 x 12
with - Cable Front Raise 4 x 12
- Pec Deck Rear Delt 4 x 12
with - SM Behind the Head Press 4 x 12
with - DB Side Raise 4 x 12
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09-01-2014, 03:29 PM #1475
Saturday 8/30/14: Arms
- AM Weight: N/A
- EZ Bar Cable Reverse Grip Pressdown 4 x 12
with - Rope Cable Overhead Extension 4 x 12
with - V-Bar Cable Pressdown 4 x 12
- DB Overhead Extension 4 x 12
- Standing EZ Bar Curl 4 x 12
- EZ Bar Preacher Curl 4 x 12
- Seated DB Curl 4 x 12
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09-01-2014, 07:14 PM #1476
C of G, I do not currently have any plans to compete again.
What are your show plans?
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09-01-2014, 07:28 PM #1477
Monday 9/1/14: Legs
- AM Weight: N/A
- SM Front Squat 4 x 12
- Kneeling 1-Leg Curl 4 x 12
- Leg Press 2 x 40
with - 1-Leg Press 2 x 15
- Seated Leg Curl 4 x 15
with - DB Walking Lunges 4 x 20 (ea. leg)
- Leg Extension 4 x 15
with - DB Sumo Squat 4 x 12
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09-02-2014, 08:54 PM #1478
Tuesday 9/2/14: Delts
- AM Weight: 202
- SM OverHead Press 4 x 12
- DB Side Raise 4 x 48 (Giant Sets of 12)
- Cable Crossover Rear Delt 4 x 12
- HS Reverse Shoulder Press 4 x 12
with - BB Upright Row 4 x 12 (Wide Grip to Isolate Delts/Reduce Trap Involvement)
- Pec Deck Rear Delt 4 x 12
with - Dual Cable Front Raise 4 x 12
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09-04-2014, 08:09 PM #1479
Thursday 9/4/14: Back
- AM Weight: 200.6
- Wide Grip Cable Pulldown 4 sets
- SM Reverse Grip Bentover Row 4 sets
- Wide Grip Behind the Head Pulldown 4 sets
- Seated 1-Arm Cable Row 4 sets
- Dual Cable 1-Arm Pulldown 4 sets
with - Dickersons 4 sets
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09-08-2014, 10:05 PM #1480
Sunday 9/7/14: Arms
- AM Weight: 201.4
- Cable EZ Bar Curl 4 x 12
with - V-Bar Cable Pressdown 4 x 12
- Rope Cable Overhead Extension 4 x 12
with - Matrix Machine Curl 4 x 12
- DB Overhead Extension 4 x 12
with - Seated DB Curl 4 x 12
- 1-Arm Reverse Grip Pressdown 4 x 12
Monday 9/8/14: Legs- AM Weight: 202.8
- SM Front Squat 2 x 15, 2 x 12
- Kneeling 1-Leg Curl 4 x 12
- 1-Leg Side Way Press 4 x 15
- Leg Extension 4 x 15
with - DB Squat 4 x 12
with - DB Stiff Leg Deadlift 4 x 12
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09-09-2014, 08:44 PM #1481
Tuesday 9/9/14: Delts
- AM Weight: 200.4
- DB Side Raise 4 x 48 (Descending Giant Sets of 12)
- SM OverHead Press 4 x 12
with - Plate Front Raise 4 x 12
- Cable Crossover Rear Delt 4 x 12
with - DB Side Raise 4 x 12
- HS Shoulder Press 4 x 12
with - BB Upright Row 4 x 12 (Wide Grip to Isolate Delts/Minimize Trap Involvement)
- Rope Face Pull for Rear Delt 4 x 12
with - Dual Cable Front Raise 4 x 12
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09-12-2014, 09:23 AM #1482
How's married life treatin ya? You guys look so happy in the pics.
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09-16-2014, 09:46 PM #1483
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09-16-2014, 09:55 PM #1484
Monday 9/15/14: Legs
- AM Weight: 202.8
- Leg Press 50, 40, 35, 30 (increased weight each set)
- Hack Squat 4 x 12
with - Reverse Hack Squat 4 x 12
- Leg Extension 4 x 15
- Standing Calf Raise 4 x 20
- Lying Leg Curl 4 x 15
- Glute-Ham Raise 4 x 12
- T-Bar Stiff Leg Deadlift 4 x 12
Tuesday 9/16/14: Delts- AM Weight: 202.2
- SM OverHead Press 4 x 12
with - DB Side Raise 4 x 12
- Pec Deck Rear Delt 4 x 12
with - Dual Cable Front Raise 4 x 12
- HS Shoulder Press 4 x 12
with - DB Side Raise 4 x 12
- BB Front Raise 4 x 12
with - BB Upright Row 4 x 12 (Wide Grip to Isolate Delts/Reduce Trap Involvement)
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09-18-2014, 08:25 PM #1485
Thursday 9/18/14: Back
- AM Weight: 201.8
- Wide Grip Cable Pulldown 5 sets
- HS High Row 4 sets
- SM Reverse Grip Bentover Row 4 sets
- Seated Cable Row 4 sets
- Cable Low Row 4 sets
- HS Wide Pulldown 4 sets
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