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Thread: Rick's Notes

  1. #1486
    RX MEMBER Rick Prince's Avatar
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    Monday 10/13/14: Legs
    • AM Weight: 199.6
    • HS Hack Squat 4 x 20
      with
    • Leg Press Calf Raise 4 x 20
    • Leg Press 4 x 25
    • Leg Extension 4 x 20
    • Seated Leg Curl 4 x 15
    *First leg work since Sep. 15 due to an injured lower back (L1, L2, Sacrum)

  2. #1487
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    Welcome back.

  3. #1488
    RX MEMBER Rick Prince's Avatar
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    Tuesday 10/14/14: Delts
    • AM Weight: 197.6
    • HS Shoulder Press 3 x 20, 3 x 12
    • Seated DB Side Raise 4 x 40 (Ascending Weight Giant Sets)
    • Pec Deck Rear Delt 4 x 12
    • Dual Cable Front Raise 4 x 12

  4. #1489
    RX MEMBER Rick Prince's Avatar
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    Thursday 10/16/14: Back
    • AM Weight: 195.6
    • HS Wide Pulldown 4 sets
    • Close Grip Cable Pulldown 4 sets
    • Seated Cable Row 4 sets
    • Wide Grip Cable Pulldown 5 sets
    • Dickersons 4 sets

  5. #1490
    RX MEMBER Rick Prince's Avatar
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    Friday 10/17/14: Chest
    • AM Weight: 195.6
    • HS Horizontal Press 5 x 12
    • HS Incline Press 4 x 12
    • Incline Cable Flye 4 x 12
    • LF Chest Press 4 x 12 (Narrow Grip for Inner Chest)

  6. #1491
    RX MEMBER Rick Prince's Avatar
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    Monday 10/20/14: Legs
    • AM Weight: 198.2
    • Leg Press 50, 2 x 30, 2 x 25 (increased weight each set)
    • Kneeling 1-Leg Curl 4 x 12
    • Glute-Ham Raise 4 x 12
    • Leg Extension 4 x 15
      with
    • DB Squat 4 x 12

    Tuesday 10/21/14: Delts
    • AM Weight: 196.6
    • SM Behind the Head Press 4 x 12
    • DB Side Raise 4 x 36
    • Cable Crossover Rear Delt 4 x 12
    • 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

  7. #1492
    OLYMPIAN masterschamp's Avatar
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    Great to see you back at it, Rick.

  8. #1493
    RX MEMBER Rick Prince's Avatar
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    Monday 10/27/14: Legs
    • AM Weight: 198
    • HS Hack Squat 2 x 20, 3 x 12
    • Leg Press 5 x 20
    • HS Kneeling 1-Leg Curl 2 x 20, 2 x 12
    • Glute-Ham Raise 4 x 10-12
    • Leg Extension 4 x 15
      with
    • DB Squat 4 x 15

  9. #1494
    RX MEMBER Rick Prince's Avatar
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    Thursday 10/30/14: Chest
    • AM Weight: 194.4
    • HS Incline Press 4 x 12
    • Pec Deck Flye 4 x 12
    • HS Horizontal Press 5 x 10-12
    • Incline Cable Flye 4 x 12
    • DB Flat Bench Flye 4 x 10-12
      with
    • DB Bench Hex Press 4 x 10-12

  10. #1495
    RX MEMBER Rick Prince's Avatar
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    Monday 11/3/14: Back
    • AM Weight: 199.2
    • Wide Grip Cable Pulldown 5 sets
    • SM Reverse Grip Bentover Row 4 sets
    • HS Wide Pulldown 4 sets
    • Seated Cable Row 4 sets
    • Behind the Head Cable Pulldown 4 sets

  11. #1496
    RX MEMBER Rick Prince's Avatar
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    Tuesday 11/4/14: Delts
    • AM Weight: 197.2
    • Standing SM Shoulder Press 3 x 20 (warmup), 4 x 12-15
    • DB Side Raise 50, 2 x 40, 30 (descending giant sets)
    • Cable Crossover Rear Delt 4 x 12
      with
    • DB Side Raise 4 x 12
    • Pec Deck Rear Delt 4 x 12
      with
    • DB Front Raise 4 x 12

  12. #1497
    RX MEMBER mrky03's Avatar
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    Like clockwork Rick!

  13. #1498
    RX MEMBER Rick Prince's Avatar
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    Monday 9/19/16: Delts
    • AM Weight: 193
    • AM Cardio: Treadmill 40 min (10 deg. incline; 3.8 speed)
    • 1a: SM Seated Behind the Head Press
    • 1b: DB Side Raise
    • 1c: Cable Rope Face Pulls
      .
    • 2a: Hammer Shoulder Press
    • 2b: DB Side Raise
    • 2c: DB Bentover Rear Delt Raise
      .
    • 3a: Pec Deck Rear Delt
    • 3b: Side Raise Machine
    • 3c: DB Front Raise
    • PWO Cardio: Treadmill 35 min (10 deg. incline; 3.8 speed)
    4 rounds of each tri-set x 12 reps each exercise with a few drop sets & forced reps

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