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Thread: Rick's Notes
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03-31-2011, 08:03 PM #31
Thursday: Quads & Calves
- Superset - 4 sets x 12 reps per station
-Hack Squat
-Front Squat
-Reverse Hack Squat (wide stance) - Leg Extensions - 5 sets x 20 reps
- Seated Calf Raise - 5 sets x 20 reps
I was not feeling great and not very motivated today. I decided to do something different and superset some exercises. Got a lot of blood in the quads and had a productive workout.
- Superset - 4 sets x 12 reps per station
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04-01-2011, 09:22 PM #32
Friday: Cardio Only
- Upright Bike 30 min (steady state)
I am going to the NPC Vulcan Classic in Birmingham on Saturday and also train with some BB friends. It should be a motivating day.
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04-02-2011, 08:58 AM #33
Nice, I competed in Birmingham last summer. My next show is in Montgomery. We are going to Gulf Shores for a week after the show for some R and R!
Good training, nothing like experience when it comes to getting into contest shape is there?
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04-02-2011, 10:05 AM #34
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04-02-2011, 09:36 PM #35
Saturday: Chest & Triceps
- HS Incline Press
- SM Incline Press
- Nautilus Nitro Incline Press
superset with
Pec Deck Flye - 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)
(Trained at Fitness Xpress - Birmingham, AL)Last edited by Rick Prince; 04-02-2011 at 09:37 PM.
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04-03-2011, 06:56 PM #36
Sunday: Back & Biceps
- Wide Grip Front Pulldown
superset with - Med. Grip Stiff Arm Dickerson
- HS Iso Low Row
- Icarian Supported T-Bar Row
- HS Reverse Grip Front Pulldown
- Nautilus Nitro Compound (seated) Row
- Standing EZ Bar Curl
- Icarian Preacher Curl
- DB Concentration Curl
- Upright Bike 30 min. (steady state)
(Trained at Fitness Xpress - Birmingham, AL)
- Wide Grip Front Pulldown
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04-04-2011, 05:03 PM #37
Did you go to the Vulcan? That was my friend Rich who won the LHW. From the pics I saw didnt see many eldery gents. Are you doing any shows before Nats?
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04-04-2011, 08:20 PM #38
Rich looked good. What other shows will he be doing? I went to pre-judging and the competitors meeting on Sunday. One of the judges said there was a total of 56 competitors.
All the best of luck this week at the Panhandle. I've heard nothing but good things about the show.
I don't think I will do anything before Masters Nationals. If so, it would be the Flex Lewis Classic June 25.
My plan is Masters Nationals, evaluate how I looked, and decide on which show(s) to do before the year ends.
Shows I am considering include:
Aug 20 Coastal USA (Atlanta)
Aug 20 Heart of Dixie (Mobile)
Oct 15 Dexter Jackson (Memphis)
Oct 24 Music City (Nashville area)
Nov 5 Kentcuky Muscle (Louisville)
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04-04-2011, 08:25 PM #39
Monday: Hams & Calves
- Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
- Lying Leg Curl 6 sets x 10-12 reps
- Hack Squat Stiff Leg Deadlift 4 sets x 12 reps
- Seated Leg Curl 5 sets x 12 reps
- Standing Calve Raise 6 sets x 20 reps
- Cardio: Bike 30 min (steady state)
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04-04-2011, 09:27 PM #40
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04-04-2011, 10:27 PM #41
Thanks, Kevin. I did double back on the Hack SLDL. I usually do stiff legs on the hack machine and with a T-bar Row or with DBs. My back was more sore than usual from Sunday's workout and the hack machine does not bother my lower back as much as with DBs, BB, or doing them on the T-Bar.
Last edited by Rick Prince; 04-04-2011 at 10:28 PM.
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04-05-2011, 09:41 AM #42
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04-06-2011, 08:17 PM #43
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04-06-2011, 08:22 PM #44
Wednesday: Shoulders
- HS Shoulder Press - 5 sets
- Standing DB Side Laterals - 5 Sets (drop on the last set)
- Pec Deck Rear Laterals - 5 sets
- SM Shrug - 4 sets
- Cardio: Bike 30 min. steady state
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04-07-2011, 08:50 AM #45
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