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Thread: Rick's Notes

  1. #1
    RX MEMBER Rick Prince's Avatar
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    Default 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.

  2. #2
    GYM RAT mkris7's Avatar
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    Nice routine!! Is this pre or post contest?

  3. #3
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by mkris7 View Post
    Nice routine!! Is this pre or post contest?
    Thanks. I am just under 18 weeks out. The priority for me is lat width. The first part (pulldowns & dickersons) came from a John DeFendis back training routine.

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    Forum Leader Hammerfit's Avatar
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    Glad to see you started a training thread Rick, they are a lot of guys that can benefit from your experience.

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    UltraFit360.com axioma's Avatar
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    Ditto

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    BARBARIAN BROTHER joedemarco's Avatar
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    Rick, what are the exercises that you refer to as "Dickerson"?

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    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by joedemarco View Post
    Rick, what are the exercises that you refer to as "Dickerson"?
    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.

  8. #8
    RX MEMBER Rick Prince's Avatar
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    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

  9. #9
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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.
    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.

  10. #10
    RX MEMBER Rick Prince's Avatar
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    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.

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    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.

  12. #12
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by GerryT View Post
    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.
    Thanks, Gerry. I'm looking forward to finally meeting you and everyone else from the Masters forum. A friend who recently won the Atlantic USA over 50 will be in the SHW class.
    Last edited by Rick Prince; 03-22-2011 at 07:22 PM.

  13. #13
    RX MEMBER Rick Prince's Avatar
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    Tuesday: Cardio Only
    • Upright Bike 30 min (steady state)

  14. #14
    RX MEMBER Rick Prince's Avatar
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    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

  15. #15
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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.
    The weights dont look wimpy at all. I never use more than a 20lb DB when doing lateral giant sets, usually 35-50 reps. For some reason the higher reps blow me up much better on those. Great Training!

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