Ricky's Routine

Hey all

Got some serious updates to dish out. I'm going to post a couple pictures. I tried to get my avatar to work but it says 'invalid fyle type.' Its under 19.5kb I don't know what the deal with that is. Damn though I ran jack daniels b&r mile of off 5 days of training and ran a 5:28. Thats really good considering I haven't been running at all. It was one of my most intense races. I found myself running with my highschool rival in xc and track for the last 200 meters in the race. Out of all the fvckin people in the world it somehow was me and him once again. Needless to say I lost but I friggin was truck'n like a mother. I believe last years time was 5:34 and well I was just coming of off the track season.

As for my training, i've been doing some decent workouts. I'm limiting core movements and wrapping my stomach with an ace wrap because Jeff M., my one friend, jacked the shyt outta me in a tackle football game. I should be good a few days though. I also had the pleasure of learning some olympic lifts, which I recently started adding in my regime. I find myself saying, "elbows bend, power ends" for no good reason at the gym.

The most exciting part. I ordered new supplements. These are the mother. Surge is the beast. I feel special to have it by my side. I feel like I could just sit in my room with my tubs of surge and be content. I also got German Creatine. I started taking it 2 days ago. No shyt im looking like a beast already. My weight was at 148 a few days ago. After taking this stuff, I'll be up to 150+ easy. How the fvck I got to 148 I have no idea. I think its more water weight in my legs or the fact I have been increasing starcy carbs for running. I ran like 5 times and gained weight. Not sure. My other supplement I got is spike. I will just use it when I really need it.

Other than that I've been macc'n a lot of b*tches at the club. soOo hoOtt its insane. Its awesome. I can't seem to be able to go home w. a phone number though. I'll get it done don't worry. ; ).
 
Wow! Today one of the craziest workouts ever. Friggin chest has a dime size bloodshot part on both sides. Spike is adding too much insanity to my workouts. It lets me power through sticking points in my workout, but i'm like all hyper and pacing and ab to lose my mind. It's not all spike. I was already messed before cause this is my 4th workout in a row, 1st day this week on spike. I started a new routine. I was tired of fullbody and hogepodging back and forth. It's out of arnold's enclyopedia of bodybuilding.

Mon- chest + back
Tues- shoulders + upper arms + forearms
Wed- thighs + calfs + lower back
Thrus, Fri, Sat- Repeat
Sun- Rest

Thurs.
A) Flat barbell bp- 1X8 @ 95; 1X7 @ 135; 1X4 @ 155; 1 @ 170 PR ;)
B) Flat dumbell bp- 2X8 @ 90 total (maybe 1X8)
C) Incline dumbbell bp- 1X8 @ 90 total
D) Pullups- 1X7; 1X8 (just did 40 on mon. hurting arms too much)
E) Incline bench barbell row- 3X8 @ 135
F) Jump Shrugs- 1X4 @ 135; 1X15 @ 45; 3X8 @ 115
G) Low Cable Flys- 2X8 @ 40
H) Bent cable crossovers (superset for back)- 2X6 @ 40

I took out major core movements until back lower and middle back catch back up with me. Jump shrugs are pure beauty, forearms were jacked. Once you find the grove for these they are irreplaceable. My lower and middle back are really sore from my football game a couple weeks ago. I'm able to make it through safely though. No worries. Remembering to be careful. I just iced when I came home. Creatine, spike, 4 workouts in a row arms are really killing. My rear shoulder is pretty washed up feels like its pulling apart when I lift heavy weight. For instance, after pullups I just have to stand in the same spot for like 5 seconds my arms are shocked. lol. I'm laying of the spike and creatine for the week. LaTeZ.
 
Some updates:

Bench press- I did 3 reps with 185 on. I got first rep with help about 5lbs of help. Then did 2 more very painful reps. This was a couple weeks ago.

I injured myself. I suspect the injury was from heavy shrugs. I started doing shrugs with a new style, slightly leaning the body forward to hit the traps better. A couple days later I'm f'd. That basically has limited my progress in my upper body X5. I'm suppost to get an X-ray. The injury has been lingering for 3-4weeks now. Its annoying as hell. Yeah, I do it all ice, heat, 2 advil, sometimes 1 or none, cold/hot shower, espom salt baths, fish oil- flameout (recently ran out though), light shrugs, and stretchs. Hopefully, I'll be good in a few.

I went out for the wrestling team. My weight is at 145 lbs. I will have to drop to 141. Yeah, I basically was trying to gain weight for the longest time but hey--I packed on a lot of muscle anyway so im happy for now.

I made up a new workout due to my neck injury. I saw a demonstration of belt squats done on the T-nation website. I'm in my basement thinking and my genius comes into play. I have a heavy duty leather weight lifting belt, a barbell with weights, and an old karate belt. SoOOoo, yEaH after 30 mins I finally set it up. The straps were wrapped in two spots; around the barbell and around the weight belt. A strap comes down from each side of my hip/waist and connects to the barbell. All the pressure is on the straps and I can squat freely with the weight. The barbell is set on my couch as a starting point. It's just like back squats, but your not holding the weight with your arms.

Then, I thought of a different exercise with 85 lbs. I have the barbell on the floor. Its over my achilles tendons, my feet are flat, and my hamstrings are on my calves. I do a half squat to get the weight up. I'm on my knees and shins still. Then, I do a lunge to get the weight up to the top. Then, I lunge back down and repeat. Ok whats the point of this rant? I am able to trash my legs with zero to nil pressure on my back, arms, or neck. Normally, I never am able to work up to this in the gym. Its always something else giving out first. Hope that made sense. GotZ To gO. PeAcE.
 
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Haha leiYun I'll try to edit that last post.

Well, no I'm not on spike cuz I haven't really been getting to the gym consisently. I still have the caps waiting for me though hehe.
 
Hey. I'm back again for a quik update. I still am rehabing my injury. I found out the injury really was a strained trap muscle not a neck injury. I'll explain the details later.

Here is the real news. I just listed my first item on e-bay! It's a glossy print 8X10 Vince Carter and Tracy McGrady photo. It's impressive. Time to reel in some cash!
 
Hey tony. I'm not exactly starting a business at this point. I'm just selling maybe 30 NBA items jerseys, pictures, floorboards, and magzines. If I like it, I may list some random items around the house see wat I can get. I nEeD MoNeY. :p
 
Hey all I'm around again.

Yesterday's workout: (not in any order)

Flat Barbell Bench Press- 2X5@95; 1X8@115; 1X6@135; 1X3@145
Seated Rows- 3X8@100
Pullups/chinups- 25total
Db deadlift- 2X10@80
Single arm db press- 2X3@40 (each arm)
Db Squats- 1X10@80
Incline BP machine- 2X6@95
10pushups
10 mins core training

My workouts have evovled in my own perception of what they should be based on my current circumstances.... maybe i'll explain some other time.
 
Hey tonymcclellan!! I've been busy with school lately.

Dec 6th

Flat Barbell Bench Press- 8X3@155
Db Rows- 7X3@75; 1X6@75
Front Squat- 7X3@115; 1X3@135
Hanging leg raises- 3mins

This workout was a circuit. I rotated all three exercises. 1 min rest between sets. Fairly quick eccentric. Max speed concentric.

Today's workout:

Db deadlift (between legs)- 7X5@100; 1X10@100
Step ups (each leg)- 7X3@100; 1X3@120
Flat Barbell Bench Press- 2X3@135; 4X3@155; 1X3@160; 1X2@160
Db row (single arm)- 8X3@70
Bicep Curls- 5mins@35

I was really going for 8X3 on all 4 compound lifts. I took 1 min rest in between sets. I rotated my first 2 exercises until I finished. Then, I moved onto my next pair of exercises. I got out of there fairly quick. I only took a longer rest, 3-4mins, when I started my second pair of exercises.

I also must add. I'm lifting with a couple things in mind. To lift the concentric phase as fast as possible and terminate the set when my form or speed slows down. This is based on Chad Waterbury's articles! Waterbury rules!
 
 
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