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Thread: Rick's Notes
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03-24-2011, 08:29 PM #16
Thursday: Quads & Calves
- Warm-up: Bike 10 min.
- Hack Squats 4 sets
- SM Front Squats 4 sets
- Reverse Sumo Hack Squats 4 sets
- Leg Extensions 4 sets
- Seated Calf Raises 4 sets
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03-24-2011, 09:52 PM #17
Nice log!
I'll be following your progress Rick.
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03-25-2011, 11:15 AM #18
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03-25-2011, 07:03 PM #19
Friday: Cardio Only
- Upright Bike 30 min (steady state)
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03-26-2011, 07:52 PM #20
Saturday: Chest & Triceps
- HS Incline Press
- SM (20 deg) Incline Press
- HS Vertical Press
- DB Incline Flye
superset with
DB Incline Press - Cable EZ Bar Pressdown
- Cable EZ Bar Overhead Extension
- DB Lying 1-Arm Crossface Extension
- Cardio: Bike 30 min (steady state)
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03-27-2011, 07:19 PM #21
Sunday: Back & Biceps
- Wide Grip Front Pulldown
superset with
Close Grip Stiff Arm Dickerson - HS Iso Row
- SM Bentover Row
- HS Reverse Grip Pulldown
- Hyperextensions
- EZ Bar Preacher Curl
- EZ Bar Cable Curl
- Upright Bike 30 min.
I performed 4 working sets of 10-12 reps on all exercises and a triple drop on the last set of bentover rows.
- Wide Grip Front Pulldown
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03-28-2011, 08:03 PM #22
Monday: Hams & Calves
- Lying 1 Leg Curl 6 sets x 10-12 reps
- DB 1 Leg Stiff Leg Deadlift 4 sets x 10-12 reps
- Hammer Strength Kneeling 1 Leg Curl 4 sets x 10-12 reps
- Hack Squat Stiff Leg Deadlift 4 sets x 12-15 reps
- Standing Calve Raise 6 sets x 20 reps
- Cardio: Bike 30 min
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03-28-2011, 09:23 PM #23
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03-28-2011, 09:54 PM #24
Thanks Joe. I have difficulty with form and feeling stiff leg deads with a bar and have been using the T-bar row and hack squat machines for stiff legs. I'm struggling getting it down with the DBs, but they are more effective for me than a BB.
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03-28-2011, 10:50 PM #25"But God demonstrates His own love for us in this: while we were yet sinners Christ died for us."
Romans 5:8
https://www.facebook.com/48PhysiqueEnhancement
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03-29-2011, 05:10 PM #26
Great training Rick, I'll be keeping close tabs on this one! You are over 50? Really? You do not look it!
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03-29-2011, 06:27 PM #27
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03-30-2011, 08:29 PM #28
Thanks, Heavy Duty Dad. Yes the exercise movement is very much like a pullover.
Thank you, Mr Kentucky. I will be 52 in Oct.
Thanks, Kevin. It's boring to me, but if one beginner picks up something helpful, it will be worth it.Last edited by Rick Prince; 03-30-2011 at 08:30 PM.
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03-30-2011, 08:38 PM #29
Tuesday: OFF Normally a cardio only day.
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03-30-2011, 08:43 PM #30
Wednesday: Shoulders
- SM Seated Press - 4 sets
- HS Shoulder Press - 4 sets
- Standing DB Side Laterals - Giant Sets
- DB Bentover Rear Laterals - 4 sets
- Pec Deck Rear Laterals - 4 sets
- Cardio: Bike 30 min. steady state
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