Results 1,486 to 1,498 of 1498
Thread: Rick's Notes
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10-13-2014, 07:54 PM #1486
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
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10-13-2014, 08:59 PM #1487
- Join Date
- Feb 2009
- Posts
- 1,268
- Rep Power
- 2147710
Welcome back.
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10-14-2014, 07:38 PM #1488
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
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10-16-2014, 08:25 PM #1489
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
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10-17-2014, 03:50 PM #1490
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)
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10-21-2014, 09:28 PM #1491
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
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10-22-2014, 12:01 PM #1492
Great to see you back at it, Rick.
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10-27-2014, 09:00 PM #1493
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
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10-30-2014, 07:15 PM #1494
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
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11-03-2014, 08:13 PM #1495
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
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11-04-2014, 09:28 PM #1496
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
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11-10-2014, 06:29 PM #1497
Like clockwork Rick!
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09-20-2016, 01:58 PM #1498
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)
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