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Thread: Rick's Notes
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09-02-2013, 02:19 AM #1141
Ended up placing 7th. It was not as good of a placing as I had hoped. But, I will dust the dirt off and climb back up on the horse & do a better job next time.
This trip was much better than my first one in 2011. I was able to meet a lot of good people. It was great to finally meet James even though it was while he was lined up to go on stage.
Most-Musc_NPC-001.jpg
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09-02-2013, 10:29 AM #1142
Rick, you looked awesome! Your conditioning was right on the money. Could have been in top 5 easily in my book.
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09-03-2013, 11:09 AM #1143
Good job Rick. Hope you are getting back to normal. Conditioning second to none again as usual.
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09-03-2013, 11:48 AM #1144
Been reading in your log here and there, thought I would chime in. Your conditioning looks great. I knew all that cardio had to be paying off. You have an iron will hitting all that cardio, 3 times a day. What contest did u just compete in?
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09-03-2013, 07:07 PM #1145
- Join Date
- Sep 2009
- Location
- northern BC
- Posts
- 20
- Rep Power
- 0
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09-03-2013, 07:41 PM #1146
Good job Rick. Your conditioning is excellent. I wish I could come close to that now.
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09-04-2013, 09:29 PM #1147
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09-04-2013, 09:35 PM #1148
Wednesday 9/4/13: Chest & Back
- AM Weight: 188.2
- HS Incline Press 3 x 12
- HS Horizontal Press 3 x 12
- Incline Cable Flye 4 x 12
- Seated Cable Row 3 x 12
- Wide Grip Cable Pulldown 3 x 12
- Dickersons 4 x 12
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09-06-2013, 11:53 AM #1149
Just got the chance to respond to this........you looked great, Rick......even though you could have easily cracked the top 5, 7th is nothing to sneeze at at that level.
Keith
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09-07-2013, 03:05 PM #1150
Saturday 9/7/13: Delts
- AM Weight: 181.2
- Standing DB Side Raise 4 x 60 (Giant Sets)
- SM Seated Overhead Press 5 x 12
- SM Behind the Head Press 5 x 12
- Cable Crossover Rear Delt 4 x 12
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09-08-2013, 07:25 PM #1151
Sunday 9/8/13: Chest & Arms
- AM Weight: 179.4
- Bamboo Bar Bench Press 4 x 12 (video of bamboo bar below)
- BB Incline Press 3 x 12
- BB Incline Stop Press 3 x 12
- Pec Deck Flye 4 x 12
- HS Vertical Press 4 x 12
- Cable V-Bar Pressdown 4 x 12
- Cable Rope Overhead Extension 4 x 12
- Reverse Grip Dual Cable Pressdown 4 x 12
- EZ Bar Curl 20, 15, 10, 10
- Seated Incline DB Curl 4 x 12
- LF Preacher Curl 4 x 12 (multiple drops on last set for additional reps)
*Trained with my good friend Justin Swinney at Champ Training.
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09-09-2013, 08:08 AM #1152
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09-09-2013, 07:40 PM #1153
It was difficult to keep the bar from shaking, but did get easier with each set.
I felt a vibration throughout my whole shoulder girdle, but could not feel it in my chest during the exercise.
However, I could feel one heck of a pump in my chest after the set was over.
Guys watching said they could see various fibers in my chest firing during the exercise.
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09-10-2013, 11:59 PM #1154
Tuesday 9/10/13: Delts & Triceps
- AM Weight: 180.2
- Cable Crossover Rear Delt 4 x 12 (2 sets high, 2 sets bentover)
- SM Behind the Head Press 4 x 12
- Standing DB Side Raise 4 x 12
- HS Shoulder Press 4 x 12
- DB Front Raise 4 x 12
- Close Grip SM Bench Press 4 x 12
- Cable Rope Overhead Extension 4 x 12
- Cable Rope Pressdown 4 x 12
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09-11-2013, 09:29 PM #1155
Wednesday 9/11/13: Legs
- AM Weight: 179
- SM Front Squat 4 x 12
- Hack Squat 4 x 12
- Leg Press 30, 25, 20, 15
- Leg Extensions 3 x 20, 2 x 15
- Lying Leg Curl 20, 15, 2 x 12
- Ham-Glute Raise 4 x 12
- Stiff Leg Deadlift 4 x 12
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