Ricky's Routine
- Thread starter Champr23
- Start date
To my dismay, I was unfortunately sidelined for the past 3 weeks. Im sure everrryone noticed my absence. I came down with some type of viral infection after a night out on the town. The night invovled alchol and girls lol. I have been to the hospital for the first time in my life and seem to finally be improving.
I went to the gym last Friday and was abnormally fatigued and sore in the days following but I now seem to be getting hungry for a good workout once again. Hopefully, I will be bAcK In AcTiOn come next monday. I can't wait to get started. I have lost 5 lbs. Mainly water weight. I was shocked to see how cut I was when I initially lost the weight.
On a side note I am cutting diary, excluding eggs, out of my diet. I heard it may help with my acne. Water oatmeal really blows :/.
I went to the gym last Friday and was abnormally fatigued and sore in the days following but I now seem to be getting hungry for a good workout once again. Hopefully, I will be bAcK In AcTiOn come next monday. I can't wait to get started. I have lost 5 lbs. Mainly water weight. I was shocked to see how cut I was when I initially lost the weight.
On a side note I am cutting diary, excluding eggs, out of my diet. I heard it may help with my acne. Water oatmeal really blows :/.
I finally made it back to the gym. : ). hehehe. It was a half decent workout.
Mar. 2- Thurs.
A) Flat Bench- 3X8 @ 85, 65, 65
B) Incline Bp- 1X8 @ 65, 60, 60 (Last 2 Db's)
C) Close Grip Bp- 1X10 @ 65
D) Lat Pushdown- 3X10 @ 90
E) French Curl- 1X10 @ 35
F) Chest Dips- 1X10 pin @ 40
G) Pullovers- 1X10 @ 25
Few numbers a bit off but thats ok. My chest has been very sore the last couple days. I have done minimal push-ups to help recovery, along with arnica muscle rub. Seems to be improving today. I may go to the gym and try some lovely squats either today or 2morrow
.
Mar. 2- Thurs.
A) Flat Bench- 3X8 @ 85, 65, 65
B) Incline Bp- 1X8 @ 65, 60, 60 (Last 2 Db's)
C) Close Grip Bp- 1X10 @ 65
D) Lat Pushdown- 3X10 @ 90
E) French Curl- 1X10 @ 35
F) Chest Dips- 1X10 pin @ 40
G) Pullovers- 1X10 @ 25
Few numbers a bit off but thats ok. My chest has been very sore the last couple days. I have done minimal push-ups to help recovery, along with arnica muscle rub. Seems to be improving today. I may go to the gym and try some lovely squats either today or 2morrow
.
I have been getting in some good workouts. Mainly full body. After I strengthen my back and core a little more, im going to start Chad Waterbury's HFT program. Eventually working up to 6 full body workouts a week. It will be a challenge.
Exercises I have been doing: Planks, leg raises, crunches, hyperextensions, pull-throughs
Squeeze glutes and keep pelvis forward. (helps low back)
Exercises I have been doing: Planks, leg raises, crunches, hyperextensions, pull-throughs
Squeeze glutes and keep pelvis forward. (helps low back)
Ok I'm back once again all. Thanks for the applause. . Finals are almost over. It was FCKIN INSANE but im back now. I've started moving towards more full-body workouts a week.
Eventually, I hope to start Chad Waterbury's HFT (high frequency training) program. He starts you out on 4 FB workouts a week then moves up to 6. I'm breaking away from bodypart training as I'm not a hardcore bodybuilder and thats why it started in the first place. I have to add all my movements are moving toward fast and explosive but controlled.
Today was a good day at the gym. Sloppy on the deadlifts. Blood flow is low. Haven't been lifting very much. Feel good now though.
Other exercises: Back squats, Bench Press, Close grip pull-ups, leg raises, standing curls, calf raises, push-ups
Notes: Hot/Cold contrast showers are working wonders in general esp. for my low back pain. (mainly because my low abs have decreased inflammation and are better engaged)
. Finals are almost over. It was FCKIN INSANE but im back now. I've started moving towards more full-body workouts a week. Eventually, I hope to start Chad Waterbury's HFT (high frequency training) program. He starts you out on 4 FB workouts a week then moves up to 6. I'm breaking away from bodypart training as I'm not a hardcore bodybuilder and thats why it started in the first place. I have to add all my movements are moving toward fast and explosive but controlled.
Today was a good day at the gym. Sloppy on the deadlifts. Blood flow is low. Haven't been lifting very much. Feel good now though.
Other exercises: Back squats, Bench Press, Close grip pull-ups, leg raises, standing curls, calf raises, push-ups
Notes: Hot/Cold contrast showers are working wonders in general esp. for my low back pain. (mainly because my low abs have decreased inflammation and are better engaged)
May 7th
A) Pull-throughs 3X8 @ 80
B) Single arm tricep raises 3X10 @ 15
C) Bulgarain squats 3X10 @ 30 total
D) Db Flys 3X10 @ 30 total
E) Wide grip seated row 4X10 @ 80, 90, 90, 80
F) Standing concentration curl 3X10 @ 15
G) Incline curl 1X10 @ 20
Overall, a great day. I seem to be getting back on track. I'm keeping a close eye on my low back. It's a little stiff and my core is fairly sore. I will limit core work for the rest of the week.
In my workout, I rest 60 seconds between each exercise, alternating exercises back and forth to manage fatigue. With concentration and incline curls, I limited movement only to the forearm as much as possible. I could really feel a much better peak in my biceps. With db flys, I let my head fall off the edge on the bench and raise my legs onto the bench. I also pretend if I am hugging a large tree. Good shyt.
I restocked my flax oil supply today. 6 dollars for 50 caps. I think I got fckin ripped but o-well. I have been taking 125-250mg doses of niacin each night, mainly for my skin. Some sort of flushing is occuring, I'm guessing it's good from what I heard. I suppose it is improving circulation.
A) Pull-throughs 3X8 @ 80
B) Single arm tricep raises 3X10 @ 15
C) Bulgarain squats 3X10 @ 30 total
D) Db Flys 3X10 @ 30 total
E) Wide grip seated row 4X10 @ 80, 90, 90, 80
F) Standing concentration curl 3X10 @ 15
G) Incline curl 1X10 @ 20
Overall, a great day. I seem to be getting back on track. I'm keeping a close eye on my low back. It's a little stiff and my core is fairly sore. I will limit core work for the rest of the week.
In my workout, I rest 60 seconds between each exercise, alternating exercises back and forth to manage fatigue. With concentration and incline curls, I limited movement only to the forearm as much as possible. I could really feel a much better peak in my biceps. With db flys, I let my head fall off the edge on the bench and raise my legs onto the bench. I also pretend if I am hugging a large tree. Good shyt.
I restocked my flax oil supply today. 6 dollars for 50 caps. I think I got fckin ripped but o-well. I have been taking 125-250mg doses of niacin each night, mainly for my skin. Some sort of flushing is occuring, I'm guessing it's good from what I heard. I suppose it is improving circulation.
June 7th
I have moved away from keeping a log of my workouts. To tell you the truth I don't even know what I'll be doing when I walk in the gym. It's been highly effective. I'm seeing my best results ever. I have increased the frequency of my workouts to at least 3 full body workouts a week + my new job at the outback. I lift 50lb linen and trash bags and carry around 15-20lb bus tub for awhile. Whenever a muscle group feels refreshed or I have given it more than 2 days rest I hit it ASAP. I effectively manage fatigue of full-body workouts, which is essential. I usually do a compound or heavy lift followed by an easy isolation move such as curls or flyes with 60secs rest between pairings. The ideas are derived from Chad Waterbury's HFT plan.
I've been doing home workouts when I want to blast my muscles quickly. I can accomplish this by doing pushup varations, dips for triceps b/w chairs, a bar b/w chairs and pulling up, calf raises of the steps, with 25lb dumbbells I do concentration curls, standing curls, curls off the punching bag, forearm rolls, shoulder press, incline press and flyes with the punching bag, 1 arm bench press of the side of the bed, soaking a towel with water and twisting (abs. great), chest dips of my bathroom sink, tricep dips of the sink, pullups on a straight beam in my house, and various core exercises. I may be getting out of hand who knows?
I will post some of my workout stats shortly maybe someone cares to see them.
I have moved away from keeping a log of my workouts. To tell you the truth I don't even know what I'll be doing when I walk in the gym. It's been highly effective. I'm seeing my best results ever. I have increased the frequency of my workouts to at least 3 full body workouts a week + my new job at the outback. I lift 50lb linen and trash bags and carry around 15-20lb bus tub for awhile. Whenever a muscle group feels refreshed or I have given it more than 2 days rest I hit it ASAP. I effectively manage fatigue of full-body workouts, which is essential. I usually do a compound or heavy lift followed by an easy isolation move such as curls or flyes with 60secs rest between pairings. The ideas are derived from Chad Waterbury's HFT plan.
I've been doing home workouts when I want to blast my muscles quickly. I can accomplish this by doing pushup varations, dips for triceps b/w chairs, a bar b/w chairs and pulling up, calf raises of the steps, with 25lb dumbbells I do concentration curls, standing curls, curls off the punching bag, forearm rolls, shoulder press, incline press and flyes with the punching bag, 1 arm bench press of the side of the bed, soaking a towel with water and twisting (abs. great), chest dips of my bathroom sink, tricep dips of the sink, pullups on a straight beam in my house, and various core exercises. I may be getting out of hand who knows?
I will post some of my workout stats shortly maybe someone cares to see them.
You doing the three full bodies a week? What are you doing currently?
30 mins ago I just PR'd in the deadlift. I was only doing singles. I read Dave Tate's top ten deadlifting mistakes article over a few times before going. He's the pimp shyt.
I am sick today too so I didn't get a great overall workout in. I deadlifted 185lbs. I believe my previous best was 125lbs. I know it still sucks but im getting better. Getting the rep up wasn't really all that hard just more of a shock on my hamstrings and glutes. Good stuff.
tonymcclellan its hard to say what exactly im doing. I am going to start going with a broad plan everytime I enter the gym, but as of now I'm just going in doing what I feel I can. I hit my muscles with compound moves followed by an isolation. I try to stay under 1:15 mins. Optimally 45mins-1 hour. Some days I don't get around to legs if im not feeling well. Other days I start with squats if my legs are feeling good. Its all relative. I'll post my workouts next week.
I am sick today too so I didn't get a great overall workout in. I deadlifted 185lbs. I believe my previous best was 125lbs. I know it still sucks but im getting better. Getting the rep up wasn't really all that hard just more of a shock on my hamstrings and glutes. Good stuff.
tonymcclellan its hard to say what exactly im doing. I am going to start going with a broad plan everytime I enter the gym, but as of now I'm just going in doing what I feel I can. I hit my muscles with compound moves followed by an isolation. I try to stay under 1:15 mins. Optimally 45mins-1 hour. Some days I don't get around to legs if im not feeling well. Other days I start with squats if my legs are feeling good. Its all relative. I'll post my workouts next week.
Ok here is a sample day. Keep in mind when I am fatigued I rotate the easy exercise with the hard one. I barely did any straight sets of the same exercise.
A) Incline Bench 3X10 @ 70, 80, 80
B) Hammer Curls 3X10 @ 25 each
C) Pullups 2X7 (Medium grip); 1X3, 1X4 (Wide grip); 1X9 (Close grip)
D) Cable Crunchs 3X10 @ 60
E) Squat Machine 2X3, 1X4 @ 130
F) Free Squat 1X3 @ 85; 2X2 @ 135 PR
G) Incline flyes 1X10 @ 20
H) Flyes 2X10 @ 30
I) 10min instinct core training
Today, my middle back was sore from deadlifting on the previous day. I felt like I didn't completly tire out any muscle group except my abs. My chest feels bigger and good but slightly washed up its hard to explain. I had to stop today because I was going over 1:15mins. This was unbelieveable. Two hot bitches were at both squat racks and I had to wait! I was like im actually waiting for these girls to finish squats and bent rows. All I could say was 'only at dankos.' I thought to myself her form is shyt, but she still has a nice ass. I ended up staying for 1:30mins because someone mysteriously moved my waterbottle to a section in the gym I never use. I was like WTF! Who the fvck would actually move another kids water bottle? Is this to get me mad or were you planning to steal it?
For my next workout, I'm most likely going to do the movements that I didn't today such as deadlift, tricep work, shoulders, decline or flat bench, etc.
A) Incline Bench 3X10 @ 70, 80, 80
B) Hammer Curls 3X10 @ 25 each
C) Pullups 2X7 (Medium grip); 1X3, 1X4 (Wide grip); 1X9 (Close grip)
D) Cable Crunchs 3X10 @ 60
E) Squat Machine 2X3, 1X4 @ 130
F) Free Squat 1X3 @ 85; 2X2 @ 135 PR
G) Incline flyes 1X10 @ 20
H) Flyes 2X10 @ 30
I) 10min instinct core training
Today, my middle back was sore from deadlifting on the previous day. I felt like I didn't completly tire out any muscle group except my abs. My chest feels bigger and good but slightly washed up its hard to explain. I had to stop today because I was going over 1:15mins. This was unbelieveable. Two hot bitches were at both squat racks and I had to wait! I was like im actually waiting for these girls to finish squats and bent rows. All I could say was 'only at dankos.' I thought to myself her form is shyt, but she still has a nice ass. I ended up staying for 1:30mins because someone mysteriously moved my waterbottle to a section in the gym I never use. I was like WTF! Who the fvck would actually move another kids water bottle? Is this to get me mad or were you planning to steal it?
For my next workout, I'm most likely going to do the movements that I didn't today such as deadlift, tricep work, shoulders, decline or flat bench, etc.
Ok all. I've been doing my full-body workouts getting nice results. My weight is at 144. I started up running again. I went out 4 times total. Not to long. Just mainly sprints. I ran a mile today at the track in 6:24. That being after I just sprinted a lap in prob. around 1:15 and after a full-body workout earlier that day. I have a race im going to enter on aug. 3 its one mile. Last year I ran a 5:24 I think. My PR is 4:52 during the track season.
PeaCe
PeaCe
Wondering what happened to ya for those 20 some days. Good job on the deads, a little late though.