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Thread: Rick's Notes

  1. #16
    RX MEMBER Rick Prince's Avatar
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    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

  2. #17
    Administrator Mac's Avatar
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    Nice log!

    I'll be following your progress Rick.

  3. #18

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    Looking good, keep up the great work!

  4. #19
    RX MEMBER Rick Prince's Avatar
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    Friday: Cardio Only
    • Upright Bike 30 min (steady state)

  5. #20
    RX MEMBER Rick Prince's Avatar
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    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)

  6. #21
    RX MEMBER Rick Prince's Avatar
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    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.

  7. #22
    RX MEMBER Rick Prince's Avatar
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    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

  8. #23
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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
    Rick, I did those DB 1 legged stiff leg deads not to long ago. They were killer! Great job!

  9. #24
    RX MEMBER Rick Prince's Avatar
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    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.

  10. #25
    Moderator Dadup's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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.
    so is it kinda like a standing cable pullover? great thread btw!
    "But God demonstrates His own love for us in this: while we were yet sinners Christ died for us."
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  11. #26
    RX MEMBER mrky03's Avatar
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    Great training Rick, I'll be keeping close tabs on this one! You are over 50? Really? You do not look it!

  12. #27
    OLYMPIAN KevinCouch's Avatar
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    Great workouts and journal Rick!!

  13. #28
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by HeavyDutyDadup View Post
    so is it kinda like a standing cable pullover? great thread btw!
    Thanks, Heavy Duty Dad. Yes the exercise movement is very much like a pullover.

    Quote Originally Posted by mrky03 View Post
    Great training Rick, I'll be keeping close tabs on this one! You are over 50? Really? You do not look it!
    Thank you, Mr Kentucky. I will be 52 in Oct.
    Quote Originally Posted by KevinCouch View Post
    Great workouts and journal Rick!!
    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.

  14. #29
    RX MEMBER Rick Prince's Avatar
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    Tuesday: OFF Normally a cardio only day.

  15. #30
    RX MEMBER Rick Prince's Avatar
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    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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