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Thread: Rick's Notes

  1. #31
    RX MEMBER Rick Prince's Avatar
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    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.

  2. #32
    RX MEMBER Rick Prince's Avatar
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    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.

  3. #33
    RX MEMBER mrky03's Avatar
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    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?

  4. #34
    GYM RAT Sieve's Avatar
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    GOod luck dude!

  5. #35
    RX MEMBER Rick Prince's Avatar
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    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.

  6. #36
    RX MEMBER Rick Prince's Avatar
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    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)

  7. #37
    Forum Leader Hammerfit's Avatar
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    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?

  8. #38
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by Hammerfit View Post
    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?
    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)

  9. #39
    RX MEMBER Rick Prince's Avatar
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    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)

  10. #40
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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)
    Great hammy workout lots of volume. Did you double back on Hack squat stiff leg deadlift or is that a typo? I haven't done those in a long time because of lower back issues I might incorporate those again with less wieght cuz I really like the feel of the movement.

  11. #41
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Great hammy workout lots of volume. Did you double back on Hack squat stiff leg deadlift or is that a typo? I haven't done those in a long time because of lower back issues I might incorporate those again with less wieght cuz I really like the feel of the movement.
    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.

  12. #42
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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)
    Awesome. I may do the HOD also. Rich is doing SW, then Southern Classic.

  13. #43
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Awesome. I may do the HOD also. Rich is doing SW, then Southern Classic.
    The Southern Classic is a great show. If I do an Aug 20 show it will probably be the Coastal. The drive to Atlanta is a few hours less than the drive to Mobile for me. My driving is not good or safe when depleted.
    Last edited by Rick Prince; 04-06-2011 at 08:18 PM.

  14. #44
    RX MEMBER Rick Prince's Avatar
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    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

  15. #45
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by Rick Prince View Post
    The Southern Classic is a great show. If I do an Aug 20 show it will probably be the Coastal. The drive to Atlanta is a few hours less than the drive to Mobile for me. My driving is not good or safe when depleted.
    Ha, Im feeling ya bro, Lisa had to stop me yesterday before I drove through a red light! I'd like to do an ATL show too. Mayb I'll see ya there.

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