Rick's Notes

[Rick Prince]

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

[Rick Prince]

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)

[Rick Prince]

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

[Rick Prince]

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

[Rick Prince]

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

[Rick Prince]

C of G, I do not currently have any plans to compete again.
What are your show plans?

[Rick Prince]

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

[Rick Prince]

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

[Rick Prince]

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

[Rick Prince]

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

[Rick Prince]

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

[Hammerfit]

How's married life treatin ya? You guys look so happy in the pics.

[Rick Prince]

How's married life treatin ya? You guys look so happy in the pics.

Thanks, Mike. I have been divorced since 2002. Missy and I have not set a date yet, but plan to marry soon. I don't recall ever being this happy in my life.

[Rick Prince]

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)

[Rick Prince]

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