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RICER88
04-13-09, 10:17 pm
This is the first time i have ever started a post. So ill give out a little back ground, i am currently 21 years old, weighing in at 179lbs at about 5'5". I am looking at getting up to around 200lbs before doing a cut to see what i got. looking to do a contest some time in the next 4 years. I have my diet dialed in thanks to the great advice of Ox over in his stable. I run a 4 day split right now
Mon: shoulders/ triceps/ calves
Tues: Back/ Forearms/ abs
Wed: off
Thursday: Chest/ Biceps/ Calves
Fri: off
Sat: Legs/ Forearms/ abs
Sun: off

Supplements
Pak
Flex
Nitro
Omega
Storm
Torrent ( thinking about changing back to waxy maize due to Torrent making my stomach up set)
Intra aid

Once i finish my last meal of the day i will post my work out form today.

RICER88

RICER88
04-13-09, 10:34 pm
So here is my work out for Apr 13, 09
Shoulders
Lat raise: 35x11, 35x10, 35x10, 35x8
superset
Strait bar front raise: 40x 10 40x9 40x9 40x 7
Bent over laterals: 25x12, 25x12, 25x12, 25x11
Smith machine shoulder press: 135x11, 135x 10, 135x9
Triceps
Rope push down: 70x12,80x10 80x10, 80x10
Skull crusher:65x10, 65x9, 65x9 drop set 40x8 ( straight bar)
Dips (bw) 12, 12, 12
Calves
Toe press (dc style) 320x9

RICER88

RICER88
04-15-09, 10:26 am
Back/Forearms/Abs - Apr. 14, 2009, 1500 hours
Back
Weighted pull ups: BW+25x7, BW+25x7, BW+25x6 drop set BWx 3
T bar rows: 135x12, 160x 10, 170x 8, 180x 6, 90x 20
Cable Rows (wide underhand grip): 140x 11, 150x 10, 150x 10, 160x7
Close grip pull ups: 9,9,7,7
DY Row:45lbs/ side 3 sets x 10 reps (focused on holding the contraction)
Forearms
Rope Cable hammer curls 60x 15, 70x 15, 70x 15
supper set
Behind the back wrist curls: 65x 15, 65x 13, 65x 12
Abs
Rope crunch: 110x 15, 120x 15, 120x 15

This was a pretty good work out, half way through my lats were so pumped up that they hurt. Gotta love that feeling.
Give me some feed back and let me know what you think
RICER88

C.Coronato
04-15-09, 10:36 am
Looking good and strong brother. OX is a very good person to follow for sure! Keep it up.

Gambit
04-15-09, 11:00 am
Real solid looking work, fella. Keep poundin'

RICER88
04-15-09, 1:06 pm
Thanks alot guys, just trying to keep hammering away at things.

RICER88
04-15-09, 1:38 pm
So yesterday I started a second job at a supplement store. Its a fun job not to hard and hey I get to work with stuff I use on a regular basis. So WE get this huge order in and The boss and I are working on putting it away and what not. All of a sudden these two guys in suits come in and start talking to my new boss, these guys are from a local radio station here in town that runs adds for the store. So after the guys talk to my boss for awhile one of em comes over and starts talking to me, I tell him its my first day on the job but I have shopped here for a long time. We shoot the shit for a while then he asks me....What is your favorite product. With out hesitation I point to the Animal section. He asks me why I like it, so I go on to tell him that not only do I think that Animal has the best product on the market and that what the product says it does it actually does, but they have a web site where you can talk company reps as well as their pro bodybuilders, and they well actully help you out with training and diet problems. The guy looked at me kinda weird when I said that. Maybe its because he doesnt know this life style and how much that means to a young guy just trying to get huge. I dont know, I just thought it was kinda funny

RICER88

mritter3
04-15-09, 2:42 pm
So yesterday I started a second job at a supplement store. Its a fun job not to hard and hey I get to work with stuff I use on a regular basis. So WE get this huge order in and The boss and I are working on putting it away and what not. All of a sudden these two guys in suits come in and start talking to my new boss, these guys are from a local radio station here in town that runs adds for the store. So after the guys talk to my boss for awhile one of em comes over and starts talking to me, I tell him its my first day on the job but I have shopped here for a long time. We shoot the shit for a while then he asks me....What is your favorite product. With out hesitation I point to the Animal section. He asks me why I like it, so I go on to tell him that not only do I think that Animal has the best product on the market and that what the product says it does it actually does, but they have a web site where you can talk company reps as well as their pro bodybuilders, and they well actully help you out with training and diet problems. The guy looked at me kinda weird when I said that. Maybe its because he doesnt know this life style and how much that means to a young guy just trying to get huge. I dont know, I just thought it was kinda funny

RICER88

good stuff man way to represent, solid back day brother.

RICER88
04-15-09, 2:57 pm
good stuff man way to represent, solid back day brother.

Thanks alot man, I do what I can to represent. Ill be able to do it better now that I can sell Animal products

RICER88

RICER88
04-17-09, 11:05 am
Apr 16, 2009, 1200 hours
Chest/ Biceps/Calves
Chest
Incline bench: 185x9, 185x8, 185x6, 185x6 ( havent done the barbell in a while)
DB bench: 75x 8, 75x 7, 75x 7
Hammer strangth Incline: 45/side x 9 reps (focused on the squeeze)
Dips (BW): 12, 12, 12
super set
Pec deck 115x10 for 3 sets
Biceps
Preacher Machine curl: 45x12,60x9, 60x8, 65x7 dropset 45x5
Incline curls: 30x6, 25x7, 25x7
1 Arm cable curls: 25x8, 25x7, 20x11( push more blood in the biceps)
Calves
Seated calf raise: 125x13, 125x13, 125x11 dropset 90x7

This was another pretty good work out, my chest and Biceps are killing me today. This is the first time my biceps have hurt after a work out in a while, I really need to bring up my arms so I kept really strict form. Let me know what you think

RICER88

RICER88
04-17-09, 11:51 pm
So last night I got in a little fight with a family member. They were saying that I live to regimented and shit because I do the same thing over and over again. They might see what I do as boring bland, strange, and even weird. I see what I do as necsessary to grow, i call it commitment, consistancy. So what if I get up at 8 every morning just to eat. So what if I eat at the same times every day, train at the same time for the most part every day. so what if I go to bed at the same time every day. So what if my life is eat train work sleep repeat. This is what I do, this is the way I see it needing to be in order for me to grow. I will continue to do this. Just had to vent a little guys, now its off to bed, then to work 2morrow and then hitting the WHEELS.

RICER88

RICER88
04-19-09, 11:11 am
Apr. 18,2009 1800 h ours
Wheels
Squats: 185x10 for 10 sets
Hack squat: 140x 10 for 3 sets
SLDL: 135x10 for 4 sets
Wrist curls 80x 12, 80x 12, 80x8, 80x 7
Romain chair sit ups: 15, 15, 15, 15

Gotta love that feeling of a headach when your squating because there is no more blood left in ur upper body.

mritter3
04-19-09, 11:13 am
Apr. 18,2009 1800 h ours
Wheels
Squats: 185x10 for 10 sets
Hack squat: 140x 10 for 3 sets
SLDL: 135x10 for 4 sets
Wrist curls 80x 12, 80x 12, 80x8, 80x 7
Romain chair sit ups: 15, 15, 15, 15

Gotta love that feeling of a headach when your squating because there is no more blood left in ur upper body.

solid day man, 10 sets with the squats that is a ton of reps bro, how did you manage to walk after that workout.

RICER88
04-19-09, 11:21 am
solid day man, 10 sets with the squats that is a ton of reps bro, how did you manage to walk after that workout.

Walking was a bitch, lol stiff legged and had to crawl up the stairs in the gym to leave.

RICER88
04-21-09, 10:21 am
Apr 20, 09 1500 hours
Shoulders/ triceps/ calves
Military press : 95x11, 95x11, 95x10, 95x8 ( havent done these for a long time)
DB press: 50x8, 50x8 50x8
superset
Lateral raises: 35x8, 35x8, 30x8
Underhand Grip Front raise: 40x10, 40x9, 40x9
Superset
Bentover laterals: 30x9, 30x8, 30x8
Dips: BW+25x12, BW+35x10, BW+35x10, BW+35x9
Close grip bench (on Smith machine): 185x8, 185x8, 185x7
Skull crusher: 60x10, 60x9, 60x8
Seated calf raise: 120x8 (DC style)

mritter3
04-21-09, 10:26 am
Apr 20, 09 1500 hours
Shoulders/ triceps/ calves
Military press : 95x11, 95x11, 95x10, 95x8 ( havent done these for a long time)
DB press: 50x8, 50x8 50x8
superset
Lateral raises: 35x8, 35x8, 30x8
Underhand Grip Front raise: 40x10, 40x9, 40x9
Superset
Bentover laterals: 30x9, 30x8, 30x8
Dips: BW+25x12, BW+35x10, BW+35x10, BW+35x9
Close grip bench (on Smith machine): 185x8, 185x8, 185x7
Skull crusher: 60x10, 60x9, 60x8
Seated calf raise: 120x8 (DC style)

nice workout bro, dc style calves are awesome, til u cannot walk the next day...u will be feeling that tomorrow

RICER88
04-21-09, 3:17 pm
Apr. 21, 09 1200 hours
Back/Forearms/Abs
Close Grip pull ups: 12, 11 10, 9
Deadlifts: 225x6, 275x6, 315x6, 315x6
Tbar Rows: 135x11, 160x8, 160x7
Close grip pull downs: 140x10, 160x7, 160x7
Reverse Curls: 85x10, 85x10, 85x9
Superset
Behind the back wrist curls: 65x15, 65x14, 65x9
Double crunch machine: 60x15, 60x15, 60x15
This workout was good, short sweet and to the point. already feeling pretty sore which is great. Weight is going up to, up to 179.5

RICER88

Gambit
04-21-09, 5:37 pm
Great sessions. Keep poundin' bub

"6"
04-23-09, 10:50 am
Lookin good. Another brick in your ever growing house.

C.Coronato
04-23-09, 10:56 am
Keep growing homie. The time is now.

RICER88
04-23-09, 3:37 pm
Apr. 23, 2009 1200 hours
Chest/Biceps/Calves
Incline: 185x7, 285x6, 185x6 dropset 135x5
Hammer Strength Bench: 180x8, 180x8, 180x8
Decline: 135x12, 135x10, 135x9 ( havent done these in like 8 months)

Dropset 21's 65lbs drop 45lbs x 2 sets
DB Spider curls: 25x8, 25x8, 25x8
Concentration curls: 20x 11, 20x11, 20x11

Standing Calf Raise: 180x12, 180x12, 180x10

For some reason I wasnt feeling it in my chest today It made me pissed. I think I saved the work out tho when it came to biceps. Damn those drop set 21's are a bitch, I still cant feel my arms.

RICER88

Hollow
04-23-09, 3:44 pm
Workouts are looking solid RICER88! Hopefully you’ll be able to attend one of the upcoming ABC sessions.

RICER88
04-23-09, 4:15 pm
That would be pretty sweet. Let me know when and where the next one is and Ill try to make it out, depending on work and what not.

RICER88

RICER88
04-26-09, 10:05 am
Apr. 25, 2009 1800 hours
Legs/Forearms/Abs
Leg press: 450x10, 540x9, 540x9, 540x9 Dropset 360x8
Squats:135x12, 135x15, 185x10, 185x9
Superset
Leg Extensions: 75x12, 90x12, 90x12, 90x11
Hack Squat: 140x10, Burnout set 90x20
Lying Leg curls: 90x12, 90x12, 90x9, 90x8
Rope Cable Hammer curls: 60x12, 60x12, 70x12
Wrist curls: 70x12, 70x12, 70x12
Rope Crunch: 100x15 for 3 sets

Quads were pumped to the max after this one. The squat leg extension superset pumps up the quads so much it hurts. Give it a try for yourself.

RICER88

RICER88
04-28-09, 3:43 pm
Apr 27, 09 1800 hours
Shoulders/ Triceps? Calves
Standing Military Press: 95x11, 95x11, 115x8, 115x6, 115x5 dropset 95x6
Superset
Wide Grip Upright Rows: 65x12, 85x10, 85x10, 85x9, 85x8
BentOver Laterals: 30x10, 30x10, 30x9
Superset
Reverse Grip Front Press: 40x12, 50x10, 50x10
Skull Crusher: 60x12, 60x10, 60x9, 60x8
Superset
Rope Pushdowns: 60x9, 60x6, 50x6, 50x6
Reverse Grip 1 Arm Pushdown: 30x10, 30x10, 30x10
Dips BWx 20 (all out set)
Seated calf raise: 120x9 (DC style)

Shoulders and Triceps are Sore as hell to day, Im loving it.

RICER88

RICER88
04-28-09, 3:50 pm
Apr 28, 2009 1200 hours
Back
Close Grip Pull ups: 12, 12, 10, 9
Reverse Grip Bentover Rows: 185x10, 185x 10, 205x8, 135x12( held the Squeeze on the last set)
Hammer Strength Pulldown:45+25/sidex10, 45+35/sidex9, 2plates/sidex8, 2plates/sidex7
Cable Rows: 140x10, 150x9, 160x8, 170x6
DY Rows: 90x8 for 4 sets (held the squeeze)

Hit the back so hard that I hurrled my guts and post work out drink up in the parking lot walking to my truck. Gotta love an intense back work out

RICER88

mritter3
04-28-09, 4:09 pm
Apr 28, 2009 1200 hours
Back
Close Grip Pull ups: 12, 12, 10, 9
Reverse Grip Bentover Rows: 185x10, 185x 10, 205x8, 135x12( held the Squeeze on the last set)
Hammer Strength Pulldown:45+25/sidex10, 45+35/sidex9, 2plates/sidex8, 2plates/sidex7
Cable Rows: 140x10, 150x9, 160x8, 170x6
DY Rows: 90x8 for 4 sets (held the squeeze)

Hit the back so hard that I hurrled my guts and post work out drink up in the parking lot walking to my truck. Gotta love an intense back work out

RICER88


nice work on the back, do you not do any deads on back day? just curious, gotta luv the days that you punish yourself so hard that you hurl.....lol

RICER88
04-28-09, 4:11 pm
nice work on the back, do you not do any deads on back day? just curious, gotta luv the days that you punish yourself so hard that you hurl.....lol

I do Deadlifts every other back day. I did Deads last week so this week Ill be doing SLDL on leg day. and next tuesday Ill do regular deads with back

RICER88
04-29-09, 3:03 pm
So today is a rest day. Time to eat and grow. just thought I would map out my diet in my journey. it is posted over in Ox Stable as well.

Meal 1
4 whole eggs
1 cup liquid egg whites (about 8 egg whites)
3/4 cup of oats

Meal 2 (pre work out)
2 scoops protein
2 tbsp natty pb
3/4 cup oats

Post work out drink + nitro

1 hour later is Meal 3
2 scoops protein
2 tbsp natty pb
3/4 cup oats

Meal 4( about an hour after the shake)
7 oz chicken
3/4 cup brown rice
1 cup greens
1 tbsp extra virgin olive oil

Meal 5
6oz lean ground beef (15% or less)
7oz potato
1cup greens

Meal 6
7oz chicken
3/4 cups brown rice
1 tbsp EVOO

I take omega and pak with breakfast Nitro during and post workout as well as flex at dinner. thinking about adding gh max in the exuation sometime soon.

RICER88

Meal

RICER88
04-30-09, 8:14 pm
Apr 30, 2009 1200 hours
Chest/Biceps/Calves
Incline Fly: 45x12, 50x10, 50x10
DB incline press: 60x12, 65x10, 65x10, 70x8
Hammer Strength press: 140x11, 160x9, 180x7 Dropset 90x7

Concentration curls: 25x12, 30x8, 30x8
Close Grip spider curls: 55x10, 65x8, 75x6
Wide Grip cable curls: 70x11, 80x10, 90x9
Hammer curls: 30x10, 35x8, 35x8

Standing calf raise: 195x12, 195x9, 195x7 Dropset 120x7

I have never pre exhausted my chest before, this felt pretty good. this is the first time in a long time i started a bicep work out with concentration curls. never done spider curls with a barbell before and never really gone wider than shoulder width with any other curl. i like this bicep routine because it hits every head of the bicep along with the peak. i got it from a guy at my gym. the numbers are kinda weird this week because like i said it was my first time trying some exercises certain ways and what not. going to have to keep at it and watch the numbers fly, and hopfully my bicep size as well.

Keep pounding the iron brothers

RICER88

Nick101
04-30-09, 9:18 pm
very nice man, ur def poundin shit out in here. haha when u start havin problems with family over this shit u know ur dedicated!

RICER88
04-30-09, 9:39 pm
very nice man, ur def poundin shit out in here. haha when u start havin problems with family over this shit u know ur dedicated!

yea man i know, family members think its weird, but your right its just dedication. they will never understand this addiction this bug that we all have caught. but you know what i dont let it get to me, just keep pounding the iron with a huge sime on my face

RICER88

Dolby
05-01-09, 3:17 pm
keep gettin it done ricer! solid workouts bro!

machineman
05-01-09, 3:25 pm
solid work, bro.....I'm in for the ride....

RICER88
05-02-09, 9:18 pm
So to day i worked from 10-6 at my second job (sup store) and then hit the gym, now my gym is normaly open till 8 on saturdays, so i walk in and am out on the floor by 6:25. i start my work out and over the speakers i hear something about closing at 7pm, so i was like what the fuck better kick it into high gear. so this is the leg workout i did in like a half hour
Leg extensions: 105x12, 105x12, 105x12, 120x10
Squat: 185x10, 185x10, 195x10, 195x10
supper set
SLDL: 135x10, 135x10, 135x10
Hack squat: 90x20, 140x 15, 180x11, 200x8, 90x20
Lying leg curls: 70x10, 90x8, 90x8
so i wobble my way into the change room, and i see a guy that i sold some sups to earlier today, i start shooting the shit with him and was like why is the gym closing early today? he tells me its not the gym thats closing early its the pool. FUCK ME i should listen better. still not that bad of a work out for trying to hammer it fast.

RICER88

T o m m Y
05-02-09, 11:20 pm
solid diet man
what the pro/carb/fat cals come out 2?

RICER88
05-02-09, 11:36 pm
it works out to a about a 1:1:1 ratio of protein: carbs: fat (cal wise) roughly about 3300 cals

T o m m Y
05-02-09, 11:41 pm
aah yes gotcha
looks very solid
you eat the same on training as off days?

RICER88
05-02-09, 11:43 pm
yea with the exception of my post work out drink, which is similar to torrent, i only take it on training days, as for the other six meals its the same day in and day out

RICER88

RICER88
05-05-09, 10:17 am
May 4, 2009 1200 hours
Shoulders/Triceps?Calves
Hammerstrength press:140x10, 160x8, 160x7, 160x6
Superset
Machine laterals: 30x10, 35x10, 40x10, 40x10
Reverse pecdec: 115x11, 115x11, 115x10
Superset
Reverse grip shoulderpress: 60x12, 60x11, 60x10
Skull crusher: 60x11, 75x9, 80x7, 80x6
Machine dips: 140x12, 185x10, 185x9
1 arm DB extensions: 20x12, 20x12, 20x12, 20x12
Superset
Rope pushdown: 50x12, 60x10, 60x10, 60x9 dropset 30x8
Toe press (dc style) 320x8

RICER88

mritter3
05-05-09, 10:20 am
looks like a good workout ricer, that calf exercise dc style is insane bet you couldn't walk straight after that one.

RICER88
05-05-09, 10:42 am
I couldnt walk straight. lol, my calves are one of my weak points, but doing the DC style calf raise at least once a week has really helped them to start growing.

RICER88

machineman
05-05-09, 1:29 pm
solid work, bro....keep it up....

RICER88
05-05-09, 3:32 pm
May5, 2009 1200 hours
Back
Close grip lat pull down: 150x11, 160x9, 160x8, 170x6
Tbar Rows: 135x10, 160x8, 180x6, 180x6
Hammer stength pull down: 180x8, 180x8, 180x8
Deadlift: 225x10, 225x10, 225x9 (went for reps over weight)
DY row: 90x10, 90x10, 90x10 (focus on the squeeze on this one)

This was a good back day, short sweet to the point and intense, extreamly intense, I had to sit down in the change room and let my stomach settle before i could down my post work out drink.

RICER88

RICER88
05-07-09, 3:50 pm
May 7, 2009 1200 hours
Chest/Biceps?calves
Incline DB press: 70x10, 80x7, 80x7, 80x6
Smith Machine Bench press: 155x9, 185x9, 205c7
Pec Deck Flys:105x15 for 4 sets with 30 second rest inbetween sets
Concentration curls: 30x9, 30x9, 30x8
Close Grip spider curls:75x8, 75x5, 75x5
Wide Grip BB curls: 60x9, 60x9, 60x9
Hammer curls: 35x8, 35x8, 35x8
Seated calf raise: 90x15, 135x10, 135x10

Pretty good work out today, had the best pump in my chest in the past couple weeks. was going to try for 7 sets of 15 on the pecdeck with 30sec rest but after 4 sets i could hardly move the weight, lol and my pecs were pumped to the max. as for biceps im still feeling this program out likeing it tho, those spider curls kick the shit out of you.


RICER88

RICER88
05-10-09, 10:26 am
May 9 2009 1820
Legs
Squat: 185x10, 185x10, 185x9, 205x8, 205x8, 225x6, 225x6, 245x4, 185x9
Hack Squat: 140x11, 160x10, 180x8, 200x8
Lying leg curls: 80x10, 90x9, 100x7, 100x6
Single leg leg curls: 25x9, 25x9, 25x9

This is the first time in a while that i have gone heavy on squats, i completly reworked my squat again for the second time. i opened up my stance more with a wider foot position, and am really trying to keep that arch in my back through out the entire movement. it felt pretty good banging some heavy weight again.

RICER88

RICER88
05-12-09, 10:02 am
May 11, 2009 1220hours
Shoulders/Triceps/Calves
Standing Military Press: 95x12, 95x10, 115x6, 115x6
Superset
Lateral raise: 30x10, 30x19, 30x9, 30x8
Reverse pack deck: 115x12, 115x12, 115x12
Superset
Front bar raise: 40x10, 40x9, 40x9
Skull crusher: 75x10, 80x8, 80x8, 85x6
Dips: BWx12, BW+25x10, BW+25x9
Tri Pushdown: 70x11, 80x8, 80x7 dropset 40x6
Standing Calf raise: 195x10, 210x8, 225x7 dropset 150x6


RICER88

Hollow
05-12-09, 10:52 am
Workouts are looking solid RICER88! Keep hitting it hard.

C.Coronato
05-12-09, 11:06 am
Looking good homie. Keep it up.

RICER88
05-13-09, 10:02 am
Thanks alot guys

RICER88

mritter3
05-13-09, 10:04 am
workouts looking good man, def. making some gains in here....keep it up.

RICER88
05-13-09, 10:07 am
May 12, 2009 1200 hours
Back
Close Grip Pull Ups: 12, 12, 9, 8
Bentover Rows: 185x10, 185x10, 205x8
Reverse Grip Pulldown: 140x10, 150x8, 160x6
Close Grip Cable Rows: 160x8, 160x8, 170x7
DY Row: 90x10, 140x8, 140x8
Machine Pull Over: 100x10, 110x10

This was a pretty good work out, my back hurt for the rest of the day after this one. I am thinking of changing around my diet a bit, For some reason I feel fine in the morning before I go train, but once I get going in the gym my stomach starts to get a little upset, I think I am eating to much before they gym.

RICER88

RICER88
05-15-09, 10:27 am
Chest/ Biceps/ Calves
Smith Machine Incline Press: 185x9, 185x8, 205x6, 205x5 Drop 185x3, Drop 135x6
DB Floor Press: 40x10, 50x9, 50x9, 50x9
PecDeck:115x15x 4sets + 115x12, 115x9 (#0 second rest between each set)
Concentration curls: 30x11, 35x9, 40x7
CG Spider curls: 75x9, 75x8, 75x8
WG BB Curls: 65x10, 75x8, 75x8
Hammercurls: 40x8, 40x8, 40x8
Donkey Calf Raise: 200x14, 200x13, 200x11

Pretty Good work out today, that Bicep routine is starting to come along and the weights can only go up from here. I also had some great motivation to day. The supplement store I work at here in london had Victor Martinez come to both our stores. So I worked the morning shift then hung around for like an extra 2 hours just to watch what was going on, That man is huge in person, but short, I thought he was much taller. Hes cool shit too, he would fit right into this Animal family.

RICER88

RICER88
05-15-09, 9:48 pm
May 15 2009 1200 hours
Legs
Squat: 185x10, 185x10, 205x8, 205x8, 225x6, 225x6, 225x6, 185x9
SLDL: 135x10, 135x10, 135x10, 185x8, 185x8, 185x8, 205x6, 195x9

Short sweet and to the point, hopefully I can walk tomorrow.


RICER88

Etalon
05-16-09, 8:55 am
Hey, I subscribed a while ago. This is great stuff. Keep up the good work!
Peace

RICER88
05-18-09, 3:16 pm
May 18, 2009 1200 hours
Shoulders/ Triceps/ Calves
Military Press: 95x12, 95x11, 115x8, 115x7, 135x5
R.G. Front Press: 65x121, 75x10, 85x8. 85x7
R. Peck Deck: 115x12, 115x12, 125x9, 125x8
Rope Pushdown: 70x13, 80x11, 80x10, 90x8, 90x8 Dropset 50x7
CG Bench: 135x10, 135x10, 155x8
1 Arm RG pushdown: 30x12, 40x8, 40x8
1Arm OH Extensions:: 25x10 for 3sets
Seated Calf Raise (DC style): 125x8

This was a pretty good work out, started back on a NO booster today, had an awsome pump and still have it. Had to take it easy on the triceps today, Last week I didnt warm em up good enough before doing skull crushers and my right elbow got sore, it was getting better over last week, but then I went up to where my parents were camping this week end( Canadian long weekend) and was throwing around the football and sure enough I get some of that elbow pain back. I did where a sleeve today tho so hopefully thatll help untill the pain goes away, and ill just keep pounding down my Flex to.


RICER88

RICER88
05-19-09, 11:45 pm
May 19, 2009 1200
Back
CG Pull Ups: 12, 12, 10, 8
Deadlifts: 225x8, 275x7, 315x6, 335x5, 225x10
Medium Grip Lat Pulldown: 130x12, 15x9, 15x8, 160x6
DT Row: 90x10 for 3 sets (focus on the squeeze and moving the weight slow)
Machine Pullover: 110x10, 110x10, 120x9

Good work out today, hit the back with everything i could. I have some good back thickness, its the width i really want to bring up, so I think i am going to start doing machine pull overs at the end of each back work out to see if that will help out along with 1-2 other width exercises.

RICER88

RICER88
05-21-09, 11:45 pm
May 21,299 1200
Chest/Biceps
Incline BB: 135x12,165x9, 165x8, 185x6, 135x11
Hammer Strength Press: 140x11, 180x7, 180x6 drop 90x7
Cable Cross overs: 60x12, 60x12, 60x10
Concentration curls: 35x10, 35x 9, 35x8
CG Spidercurls: 75x 8, 75x7, 75x7
WG BB curls: 65x10, 75x9, 75x9
Hammer curls: 35x9, 35x9, 35x8

Good work out, the incline BB press felt pretty good today. last time i did it i couldnt get the feel for it. the bicep routine is coming along, had a great pump today. had to skip calves because i had to leave to go across town to work. ill make em up tomorrow with legs.

RICER88

RICER88
05-24-09, 9:20 pm
May 22, 2009 1200
Legs
Squats: 185x10, 185x10, 225x8, 225x7, 225x7
Hack squat: 180x10, 200x10, 230x9, 250x7, 250x6 Drop 180x9, Dropo 90x20
Seated leg curls: 80x12, 100x10, 110x8, 110x8 Drop 80x6, Drop 60x6

This was a pretty good work out, legs were pumped. Had to go home eat and leave for Michigan to go to a wedding. I was proud of myself, i got my 6 meals in friday and saturday, and today i am at 5 meals and got time for another.

RICER88

T o m m Y
05-24-09, 9:37 pm
Nice squats man
how is the mass gaining coming along these days

RICER88
05-24-09, 10:46 pm
The mass phase is going pretty good. I up around 181ish or so. just gona try and hit that elusive 200lbs

RICER88

T o m m Y
05-24-09, 10:49 pm
The mass phase is going pretty good. I up around 181ish or so. just gona try and hit that elusive 200lbs

RICER88

Nice bro
still following the same diet?

RICER88
05-25-09, 12:06 am
I have switched a few things up. I now take 1 scoop of protein and 1 scoop waxy maize pre work out, because the oats and pb were just to much. but other than that change all is pretty much the same.

RICER88

RICER88
05-26-09, 10:19 am
May 26, 2009 1200
Shoulders/Triceps/Calves
Behind the back BB press: 95x12, 95x12, 115x9, 115x9, 135x6
Reverse pecdeck: 125x10, 125x10, 125x10, 85x20
Arnold Press: 40x10, 40x9, 40x8
Skull Crusher: 75x8, 75x7, 75x7 (was getting alittle pain in my right elbow, probably should wait another week or two to try them again)
Machine dips: 155x10, 155x10, 170x8
Rope Press down: 60x12, 70x77, 70x11, 70x10 drop 40x7
superset
OH cable extension: 60x12, 70x12, 80x10, 80x10 drop 50x12
Standing Smith machine calf raise: 135x30(straight) 135x23 (In) 135x20(out) 135x16 (straight)


RICER88

RICER88
05-26-09, 9:03 pm
May 26, 2009 1200 hours
Back
CG Pull ups: 12, 12, 9, 8
RG BB row: 185x10, 185x10, 205x9, 225x8
RG pull down: 150x10, 150x9, 160x7
Tbar rows: 135x10, 160x9, 180x8(PR)
DY row: 90x10 for 3 sets(focus on the squeeze)
Machine pullover: 110x10, 120x9, 120x9

This was an awsome work out, had a personal record on the tbar rows, and when it came time for the DY row I just squeezed the shit out of my back. I love going light on that movement and holding the contraction at the end of it.

RICER88

RICER88
05-28-09, 4:20 pm
May28. 2009 1200 hours
Chest/Biceps

Incline BB press: 135x10, 165x8, 185x7, 195x5, 135x10
Smith machine Bench: 185x9, 205x7, 225x6, 135x9 (super slow reps)
Cable crossovers: 60x12, 60x12, 60x11
Concentration curls: 35x9, 35x8, 40x5
CG spider curls: 75x8, 75x7, 80x7
WG BB curls: 75x9, 75x9, 85x7
Cross body Hammer curls: 30x10, 30x9, 30x9

Had to skip calves today, my calves are still sore and tender to the touch from mondays calf training. Ill hit them on saturday when i hit the wheels. All in all this was a pretty intense work out.

Ive been thinking of trying to do a week of Dorian Yates (blood and guts/ H.I.T.) training and if it feels right maybe do a couple weeks of that and then go back to volume training for a couple weeks to shock the body. Give me some feed back on what you think, and if you have tried the Dorian Yates style training let me know your experience with it.

RICER88

RICER88
05-31-09, 10:08 am
May 30, 2009 1820
Legs
Squat: 185x10, 225x10, 245x8, 275x4(PR) 185x10
Hack Squat: 140x12, 180x11, 230x8 230x10 Drop 180x10 Drop 90x25
SLDL: 135x10, 185x10, 185x10. 205x8
Seated Calf Raise: 90x16, 90x16, 135x9, 135x8 Drop 90x12 drop 45x24

Pretty good work out today. that double drop set on hack squats will kick the shit out of you, I couldnt even hold my self up with my legs, i racked the machine and then my legs gave out, i had to hold myself up by the shoulder pads for a minute.


RICER88

RICER88
06-02-09, 10:25 am
June 1, 2009 1200 hours
Shoulders/Triceps/Calves
Military Press: 95x12, 95x11, 115x8, 135x6, 135x5
Superset
WG upright rows: 65x12, 65x12, 65x10, 65x10
R pecDeck: 125x10, 125x10, 125x10
Superset
Front bar raise: 40x9, 40x8, 40x8
Smith CG bench: 135x10, 155x10, 185x8, 185x8 Drop 135x8
Machine Dip: 155x12, 170x10, 170x10
Rope Pushdown: 70x12, 80x10, 80x11
Superset
Cable extensions: 50x12, 50x10, 50x10
Standing Smith Calf raise: (S)135x30, (I)135x21, (O)135x20, (S)135x17

Pretty good work out. It took me a little longer today because half way threw my work out, the private college that uses my gym for some courses came in. There were definitely some douchbags there. guys that had no buisness benching 2plates a side doing it with out a warm up. I just shack my head turn up my music and hit my exercises with the best form possible.

RICER88

RICER88
06-02-09, 11:54 pm
June 2, 2009 1200
Back
CG pull ups:12,12,9,8
Deadlift: 225x10, 275x8, 315x6, 345x4
CG pulldowns: 150x10, 160x8, 160x8
CG cable rows: 150x8, 150x8, 160x6
Machine pullovers: 100x10, 110x8, 110x8 (did a medium speed positive, but a super slow negative)

This was a good work out. After that last set of dead lifts I dropped the weight and all I could feel was the blood rush to my head and my stomach starting to turn a bit. it took me a good 5 minutes to start my next exercise.

RICER88

RICER88
06-04-09, 4:48 pm
June4, 2009 1200 hours
Chest/Biceps/Calves
Decline DB: 45x12(warm up) 60x12, 70x11
Flat DB: 60x10(warm up) 70x9, 80x7
Incline DB: 55x10(warm up) 65x10, 75x8
Cable Crossovers: 50x10, 60x12, 70x9
EZ bar curls: 75x11, 75x11, 85x8, 85x6
Incline Hammer Curls: 30x8, 30x7,XREPS(1rep+half rep= 1 x rep) 25x7
Concentration curls: 25x8, 25x8, 25x8+ 4 Negatives+ 3 half reps
Calf Triset
Seated calf rais:45x30, 45x30
Standing calf raise( standing of a plate(BW)) 30, 25
Floor calf raise(BW): 30, 20

Good workout today good pump in the chest. I havent done decline DB presses in months so i was feeling out the weight. just trying to mix things up a bit. that tri set for calves gives you a massive pump, i could hardly hold down my clutch in my truck without my leg shaking.

RICER88

RICER88
06-07-09, 10:46 am
June 6, 2009 1800 hours
Legs
Squat:185x12, 185x10, 225x10, 225x9, 245x6, 185x10 Drop 135x8
Hack Squat: 140x12, 180x10, 230x9, 250x7
Legextensions: 45lbs x 80 reps, rest 20 seconds then 20 reps Total reps= 100
Lying Leg Curls: 75x12, 90x10, 90x10, 105x7, 75x9
Donkey Calf Raise: 90x25, 90x25, 90x23, 90x22, 90x20

Good work out, legs hurt like hell after. That 100 rep set just kicks the shit out of your quads. I had such a huge pump in my quads that it actually hurt. GOTTA LOVE LEG DAY

RICER88

RICER88
06-09-09, 10:17 am
June 8, 2009 1200hours
Shoulders/Triceps/Calves
Military Press: 95x12, 95x12, 115x8, 135x6
Superset
Lateral Raises: 25x11, 25x10, 25x9, 25x8
RG shoulder press: 65x10, 75x10, 85x7
Bentover Laterals: 25x11, 25x11, 30x9
Straight bar pushdown: 60x12, 70x10, 80x9, 90x6
Skull crushers: 65x10, 65x10, 65x9
Dips: 12,12,12
Superset
RopePushdown: 50x10, 50x9, 50x8
Standing Smithmachine calf raise: (S)135x30, (O)135x26, (I)135x22, (S)135x20

Good work out here. Tried the skull crushers again , decided to pre exhaust and then keep the weight kinda light, the elbow felt pretty good, next week ill probably go heavy again.

RICER88

RICER88
06-09-09, 10:09 pm
June 9 2009 1200hours
Back
CG pullups: 12, 12, 10, 9
RG BB Rows: 185x10, 185x10, 225x8, 225x7 Drop 135x15
RG pulldown: 150x10, 160x9, 160x9
T bar Rows: 135x10, 135x10, 135x10
1Arm DY Rows: 70x9, 70x9, 80x7

Good workout today, had a great pump going. I donno if it is me or the fact that it is summer and people want to look good on the beach, but my gym seems to be getting busier. and not in a good way. I am seeing more and more people either doing an exercise wrong or loading up the bar with as much weight as a pro BB or powerlifter would use and do less than quarter reps. Take for example today while i was doing my pull ups and BBrows, I was watching this kid, and i say kid because he was wearing a local high school football shirt and was maybe 18 or 19 at the most. The kid looks like he has some decent size on em and shit, I look at the squat rack and hes got the bar loaded with 4 45ers a side and a 25. so i watch him do a set and he gets his buddy to spot him and he unracks and does maybe 8 quarter reps equaling maybe 1 real rep AITG all together, but by the last 3 he is screaming like no tomorrow. by the time I finished my BBrows he had 6 plates a side and was doing maybe 6 qurter reps. I wanted to go talk to him and say hey yea that much weight looks good on the bar, but your hardly even stimulating your quads now if you were to lower the weight and go ass in the grass youd be doing something. after a set with that much weight you shouldnt b able to talk let alone stand and walk around for like 5 minutes or more, this kid would walk around with his chest puffed out and shit. pretend he was lining up at the line of scrimmage and shit. sorry guys just had to vent

RICER88

Etalon
06-10-09, 8:13 am
Haha, keep the comments coming. It's great to read them.
Keep training hard too!
Peace

RICER88
06-12-09, 10:08 am
June 11, 2009 1200hours
Chest/Biceps
Incline BB press: 185x8, 185x7, 185x6, 185x6 Drop 135x6
DB Incline: 70x7, 70x7, 70x8
HS Press: 170x10, 140x10, 140x10
WG BB curls: 65x9, 65x9, 65x8
CG spider curls: 55x11, 65x9, 65x7
1Arm Hammer Preachercurls: 25x8, 25x8, 25x8

Pretty Good work out had a good pump going, I was just frustrated because I didnt get threw everything I wanted to do. I think its time that i switch up my split to free up time for me to get everything done for my chest, and my biceps(my weak biceps). this is what I was thinking:
Mon: Chest/ Shoulders
Tues: Back/ Rear Delts
Wed: off
Thurs: Biceps/Triceps(alternating week to week which one is trained first)
Fri: Off
Sat: Wheels
Sun: Off
I really like the 4 day splits right now, it gives me the option to move legs up to friday if I have to do something of saturday, such as next saturday, I am going to the Ontarios here in London.

RICER88

RICER88
06-13-09, 9:44 pm
June 13, 2009 1820
Legs
Leg Press: 180x15, 270x15, 360x15, 450x15, 540x11, 450x15, 450x14, 360x15, 360x15, 360x15, 360x13, 270x15, 270x15
Hack Squat: 90x15, 90x15, 90x15
Lying Leg Curls: 60x12, 60x12, 60x12, 60x12
SLDL: 135x10, 185x10, 185x10, 205x8
Toe Press: 180x25, 180x25, 180x23, 180x20

Good work out today, I warmed up and was getting ready to do squats as my first exercise. I threw a 45er a side and started a warm up set and got a sharp pain in my knee, so I listened to my body and knew that squats was out of the question today. so I went over to the leg press and decied to do some high reps. The plan for the leg press was, do a set of 15 add a plate do another set of 15, and once I couldnt get 15 reps anymore I would start droppiong 1 plate a side until I could no loger do 15 reps and drop it again. I had a great burn going by the end of this.

RICER88

RICER88
06-16-09, 10:16 am
June 14, 2009 1200hours
Chest/ Shoulders
Incline BB press: 135x12, 185x8, 185x6, 185x6
HS Incline: 140x9, 160x8, 180x7
Flys: 40x12, 40x12, 40x12
7's: Cable cross overs: 7 sets of 15 reps x50 lbs
Smith Machine Press: 135x8, 135x8, 135x7, 135x6
Machine Laterals: 30x12, 35x11, 40x9
7's: Seated Machine Laterals: 7 sets of 15 reps x25lbs

This was my First time trying the FST-7 style of training, and let me tell you it is pretty intense. Basically you do your normal work out but finish off each body part with 7 sets of 8-15 reps with 30 seconds inbetween each set. My pecs and shoulders have not been this sore in a long ass time.

RICER88

RICER88
06-16-09, 10:44 am
the above work out was done on the 15th not the 14, I screwed up the dates.
RICER88

Hollow
06-16-09, 5:53 pm
Workouts looking solid RICER88! How's the knee doing today?

RICER88
06-17-09, 10:23 am
The knee is feeling better. I have had that type of pain before. I have a feeling its from not warming up enough before hand, and stretching out that area. thanks for asking though.

RICER88

RICER88
06-17-09, 12:44 pm
June 16, 2009 1200 Hours
Back/ RearDelts
CG Pull ups: 12,12,10,10
Deadlift: 225x10, 225x10, 225x10, 225x10 (Lower back was a little stiff, so I went for reps instead of going heavy)
Cable Rows: 150x11, 160x9, 160x8
7's: Reverse pecdeck: 75x15 for 7 sets
H.S. High Row: 90x12, 140x10, 180x9
7's: Machine Pullover: 70x15, 80x15, 80x15, 80x15, 80x15, 80x15, 80x15

Decent work out today, lower back didnt feel 100% so i took it easy on the deads, ny chest and shoulders were so sore yester day it was crazy. It felt like The day after the first real workout, you know what I mean, when your body aint use to lifting. Fuck I love it, Im still sore as hell today and now add my entire back to the equation. Good thing its a rest day today.

RICER88

RICER88
06-19-09, 10:57 am
June 18, 2009 1200 hours
Arms

BB curls: 65x10, 65x10,75x8, 75x7
1 arm Spider curls: 25x9, 25x9, 25x8
Reverse Preacher curls: 50x7, 50x6, 50x6
7's: Machine curls: 25x15, 25x15, 25x15, 25x15, 25x15, 20x15, 20x15
Skull Crushers: 65x12, 65x12, 75x9, 75x8
Pushdowns: 70x10, 80x9, 80x8
Dips: 12, 11, 11
7's: RopePushdown: 50lbs x7 sets x15 reps

This was a pretty good work out, I was going light on the curls and skull crushers, just trying to tighten up my form and shit. When I did the 7's for biceps, the last few sets towards the end of em I could hardly use a full rang of motion because of the blood in the muscle.

RICER88

RICER88
06-19-09, 11:51 pm
June 19, 2009 1200hours
Legs
Front Squats: 135x11, 135x11, 135x10, 135x8
Leg Press: 270x15, 360x12, 450x10, 540x6
Superset
ToePress: 270x15, 360x12, 450x10, 540x6
7's: Hack squat: 90x15 for 7sets
Lying Leg Curls: 80x12, 80x12, 90x9, 100x7
7's: Standing leg curl:15lbs x15 reps for 5 sets, 10lbs x 15reps for 2 sets= 7sets
7's: Seated calf raise: 45x15 for 7sets

Pretty good work out today. Havent done front squats in like a year. They felt ok, I like the regular squat better tho. Im getting excited now, going to watch the night show of the Ontarios tomorrow, should be fun.

RICER88

RICER88
06-23-09, 9:59 am
June 22, 2009 1200hours
Chest
Power Rack Incline Press: 135x12, 185x6, 185x7, 185x8
Power Rack Flat Bench: 185x8, 195x7, 195x5
HS Incline: 140x13, 160x10, 180x10 Drop 90x9
Incline Flys: 40x12, 40x12, 40x12
Toe Press: 180x23, 180x20, 270x15, 270x15
Seated Calf Raise: 90x12, 90x12, 90x12

This work out was alright. This first to movements werent doing it for me, but I think i saved the workout in the second half. I think I might need to rework my presses so that I can feel em more in my chest. So looks like some light weight and a shit load of reps for me on the Incline bench for a little while. I tend to bring the bar to my middle chest, I want to start bringing it more towards my neck. Maybe this small adjustment will help, only time will tell.

RICER88

RICER88
06-23-09, 4:13 pm
June 23, 2009 1200hours
Back
CG pull ups: 12, 12, 10, 9
RG BBrows: 185x12, 185x12, 205x11, 225x9
DB rows: 60x10, 65x10, 70x10
Tbar Rows: 90x12, 135x12, 180x9
HS PullDown: 140x12, 160x10, 160x9

Great work out today. I LOVE training back, There is something about pulling alot of weight, when it seems as if it is to much you just tense up and pull with all your might and bang out 2 or 3 more reps. On another note, you know that kid I told you about a few posts ago, the kid that had like 6 or 7 plates aside on the squat rack walking around like he was huge but doing quarter reps. yea he was at the gym again today, and guess what, same exact thing. but on his last set he didnt fair out so well. I didnt see exactly what happened as I was finishing up a set of pull ups, but I heard a big bang, and i look over and there is the bar 7 plates a side banging off of the safetys on the squat rack, Him and his spotter had to take off the plates, and when it was all said and done, he had bent the bar. Now I would be impressed if he bent the bar doing some ass in the grass squats, but quarter reps, not impressed at all. The kid was ok and ended up doing a few more exercises. At least he reported to and emplyee that he bent it. Maybe this kid well learn proper form some time, hopefully before he hurts himself.

RICER88

RICER88
06-23-09, 10:12 pm
Here some food for thought...

THE IRON by Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class.Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say Shit to me.

It took me years to fully appreciate the value of the lessons I have
learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was
wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.




I believe that this is great, there are so many thruths in here. When the Mind is strong the Body is strong, There is no better way to fight weakness than with strength. These are just some of the amazing quots of inspiration you can find in this reading. I hope this inspires some of you just as much as it has inspired me.


RICER88

RICER88
06-26-09, 10:07 am
June 25, 2009 1200hours
Shoulders
Military Press: 95x12, 115x11, 125x6, 125x7 Drop 95x6
Seated Lateral Raise: 20x15, 25x12, 30x10 Drop 15x10
Reverse PecDeck: 105x12, 115x12, 115x12
Front Raise (1arm at a time): 20x12, 25x9, 25x9
Cable Laterals: 25x12, 25x12, 25x12
DB Shrug: 80x12, 80x12, 80x12

Good workout today, Hit the shoulders hard on their own for the first time in a while, and I loved every minute of it.

RICER88

RICER88
06-27-09, 10:16 am
June 26, 2009 1200hours
Arms
Tri Pushdown(vbar): 70x12, 80x11, 90x11, 100x7
Dips: 14, BW+25x 11, BW+35x 9
Incline Skull Crusher: 50x15, 60x12, 75x9
Rope Pushdown: 60x13, 70x11, 80x10
Seated DB curls: 25x12, 30x11, 30x11, 35x8
Straight Bar Preacher Curls: 45x10, 45x9, 45x9 Drop 30x6
Reverse curls: 55x12, 75x11, 85x9
Concentration curls: 20x12, 25x10, 25x10

Awsome Work out today, Arms were pumped up pretty good. Tried incline skull crushers for the first time, and I liked em, got a good stretch. Hopefully if I keep poundin the arms like this I will see some growth out of em again.

RICER88

RICER88
06-28-09, 10:51 am
June 27, 2009 1820hours
Legs
Leg Extensions: 105x15, 120x13, 135x12, 150x10
Squat: 185x12, 185x12, 225x10, 225x9
Hack Squat: 140x12, 180x12, 180x12, 180x12 Rest Paused x6 Drop 90x20
Lying Leg Curls: 80x12, 80x12, 90x12, 100x8 + 1 forced rep
SLDL: 135x12, 185x12, 205x8

Good workout, legs are pretty sore today. lower back is a little stiff to, but what can you do about that. Got a nice little rest day and its back at er 2morrow with chest.

RICER88

RICER88
06-29-09, 7:03 pm
June 29, 2009 1600hours
Chest
Incline BB press: 135x12, 135x12, 135x10, 135x11 (bringing the bar to the neck instead of chest, bar slmost touches chin on way down)
DB Bench: 65x11, 65x10, 65x10, 70x7
HS Incline: 160x12, 180x9, 180x9 Rest Paused x 3
Incline Fly: 40x12, 40x12, 40x12
Superset
Dips (BW): 11, 11, 9
Rope Pushdown: 50x15, 50x15, 50x15, 50x15
Toe Press: 180x30, 270x23, 270x21, 320x17 Drop 270x12 Drop 180x15 Drop 90x21

Pretty awsome workout today. I droped the weight on my first 2 exercises and just tried to feel my pecs working and squeeze at the top of the movement, and it worked. I think Im gona keep doing that for the next few weeks and see how the results are, and ill add weight when ever I can. Decided to throw in some tris today since they were already kinda pumped from moving the weight real slow. Just thought Id throw an exercise at em where I could rep it out and squeeze, Probably gona do that with the biceps tomorrow to at the end of back. Calves were pumped to the max today after that death drop set. They burnt like hell after the first drop, had to really stretch em out after it felt good.

RICER88

RICER88
06-30-09, 4:05 pm
June 30, 2009 1200hours
Back
CG Pull ups: 12, 12, 10, 9
Deadlifts: 225x8, 275x8, 315x6, 315x5
Medium Grip Pulldown: 140x12, 150x9, 160x6 Drop 120x6 Drop 90x8
RG BBrows: 135x12, 135x11, 185x10 Drop 135x15 (focused on the squeeze, and did a slow negative on every rep)
Rope Curl: 50x15, 50x15, 50x15, 50x15

Good work out today, I think I am Going to move my deadlifts to the end of my workout the next time I do em, see how much of a man I am and how much weight I can Pull from the floor when My back is pouched. Just gotta keep pounding away.

RICER88

RICER88
07-02-09, 10:56 am
July 1, 2009 1200hours
Shoulders
Smith Press: 135x12, 155x10, 165x9, 175x6 Rest Pausedx1 Drop 135x6
Seated Lateral Raise: 25x15, 30x12, 35x8
Bent Over Laterals: 25x15, 25x13, 25x12
DB Front Raise: 25x10, 25x10, 30x8
Arnold Press: 30x12, 40x9, 40x8
BB Shrugs: 185x12, 185x12, 185x12

RICER88

RICER88
07-03-09, 10:39 am
July 2 2009 1200hours
Arms
Seated DB curls: 25x12, 30x12, 35x10, 40x7
V bar Pushdown: 70x12, 80x12, 90x10, 100x8
Preacher Curls: 75x12, 85x9, 85x9
Incline Skull Crusher: 65x15, 75x4 (started to get pain in my elbow) decided to do a set with DB: 20lbsers x 15
Reverse curls: 75x12, 85x10, 85x10
Superset
Dips: 15, 14, 12
Cable curls: 50x12, 50x6, 50x6 Drop 25x7
Superset
Rope Pushdown: 40x15, 50x10, 50x6 Drop 25x7

That last superset just about killed me, me and my buddie decided to superset the two but no rest inbetween, so I started with the push down then did curls back to the push down, back to curls, no rest. man it killed.

Ricer88

RICER88
07-04-09, 12:01 am
July 3, 2009 1200hours
Legs
Leg extensions: 105x15, 120x12, 120x12
Smith Squat: 135x12, 185x12, 225x10, 245x9 Drop 135x13
Horizontal Leg Press: 270x20, 360x15, 450x11, 450x9 Drop 270x21, Drop 90x50
Lying Leg Curls: 70x12, 80x12, 90x10
Donkey Calf Raise: 75x19, 75x17, 75x15

Ok workout today. Knees starting to hurt a bit, might give u on squats for a while see if thing settle down and then hit em up strong again in like a month or so. well 2morrow its off to the states and a big cheat day, lol.

RICER88

RICER88
07-07-09, 10:16 am
July 6, 2009 1200hours
Chest
Incline BB: 135x13, 135x12, 135x11, 155x8 (bar brought to neck not chest)
Incline DB: 60x12, 65x10, 65x9 (Slow and controlled)
HS flat: 140x12, 160x10, 180x8 Drop 140x6 Drop 90x12
Incline Fly: 40x15, 45x12, 45x12
DB pullover: 60x15, 55x12, 55x11
Rope Pushdown: 40x15, 40x15, 50x15, 50x15
Donley Calf Taise: 75x15, 75x15, 90x13, 90x13 Drop 60x8 Drop 30x12

Pretty good workout today, had a good pump in the chest, pumped up the triceps with a good squeezing exercise. calfs hurt like a mother fucker after the double drop set. Over all Im feeling good about my training right now, I found my groove as of late and I going to run with it. Weight is coming along to, Im up to 186.5lbs at probably around 12-15% body fat. Im not even worried about the beach body this year, this year is all about getting as big as possible, feeding my body for growth.

RICER88

Hollow
07-07-09, 10:41 am
Workouts are looking good RICER88! Keep hitting it hard.

RICER88
07-07-09, 8:36 pm
July 7, 2009 1200hours
Back
CG Pull ups: 12, 12, 11, 9
RG BB Rows: 185x15, 205x13, 225x10 (PR for reps), 235x7(PR for weight)
HS Pull Down: 140x15, 160x11, 180x9
TBar Rows: 135x12, 160x12, 180x12
1arm DB Rows: 65x12, 70x10, 70x10
Hammer Curls: 20x15, 20x14, 20x14

Great workout today, the back was pumped up. Had a great BB row session today to personal records, I felt like I could have pulled a tone. Gotta love that feeling, you know when the weights that use to feel o so heavey start to feel light, Now thats progress. you know the last few week I think I have learnt alot about my body and my training, over the course of the last few months I have tried a low volume program I did a week of FST 7 and was thinking of trying a Dorian Yates style program, but what I have learned is, its not about the program or the style or routine that makes the muscles grow, its working hard and pushing your body harder and harder each workout. Your body doesnt say o I am doing DC training so I have to grow because its DC training. As long as you down your meals everday and never miss one. Work hard, push your self harder and harder, and rest, those are the keys to success in this game. And of course its always good to reevaluate your form on exercises as well, such as I am doing with my Incline BB press. Till the next time folks, keep pushing that fucking iron!!!!!

RICER88

RICER88
07-10-09, 10:18 am
July 9, 2009 1200hours
Shoulders
Smith Press: 135x15, 135x13, 155x8, 155x8
Seated Lat Raise: 25x20, 35x11, 40x7 Drop 20x15
Reverse Pec Deck: 105x20, 115x20, 125x15
Cable Front Raise: 40x20, 60x12, 70x12
Cable Lat Raise: 25x12, 25x12, 30x12 Drop 20x12DB Shrugs: 80x15, 80x15, 80x15
DB Shrugs: 80x15, 80x15, 80x15

Stagerset of calfs:
Seated calf raise: 90x20, 90x20, 90x20
Donkey calf raise(Different machine then before): 180x15, 180x20, 180x16

Awsome workout today. the weights just felt so much lighter today. I hit 20 reps on weights that I would normally fail at 12- 15. Cant complain about that right, thats progress. I also was approached by a beginer asking about how I made my traps so big. It felt kinda weird, but good at first to be recognized for haveing a well developed body part. But traps for me just grow like no tomorrow. Look I just started training them again like 3 weeks ago, before that I went like 3months without training em.

RICER88

RICER88
07-10-09, 2:56 pm
July 10, 2009 1200hours
Arms
Seated DB curls: 30x15, 35x12, 40x10, 45x7 Drop 25x8
Machine Preacher Curls: 45x15, 55x10, 60x9, 65x8
Concentration Curls: 25x12, 30x10, Burnout set: 20x20
Rope Pushdown:40x13, 50x11, 60x10, 60x8 Drop 35x8 (Different cable machine than I normally use, its alot stiffer so the weight feel heavier)
Dips: BWx15, +25x13, +35x12, +45x8(PR)
CGBP: 135x15, 155x10, 175x9
Reverse 1 arm push Downs: 25x20, 35x13, 40x10

Great workout to day, arms are already starting to hurt. Im in the groove right now fellas, and Im gona run with it and throw down as much weight as I can, I am breaking platues, lifing more weight for more reps, and I am loving it. I do have one issue to address, The stomach is getting pretty flabby so starting next week I will be doing morning cardio on and empty stomach before breakfast 3 times a week, idealy monday, wed, friday, im not going to change my diet tho, just want to keep the body fat at bay.

RICER88

SolidTongan
07-10-09, 3:21 pm
Damn, that does look like a good arm day. May your journey go well, brutha

RICER88
07-10-09, 4:02 pm
Thanks alot man, just trying to grow man

RICER88

Hollow
07-10-09, 10:59 pm
That was one outstanding arm session RICER88 and it's even better hearing that you've hit a positive groove for your training! Keep up the great work.

RICER88
07-11-09, 10:21 am
That was one outstanding arm session RICER88 and it's even better hearing that you've hit a positive groove for your training! Keep up the great work.

Thanks alot Hollow1, its a great feeling when you hit that groove and nothing seem like it could go wrong, and you can lift the world. thanks for stopping by.

RICER88

RICER88
07-11-09, 10:13 pm
July 11, 2009 1825hours
Legs
Leg Press: 180x50, 270x40, 360x30, 410x20, 460x15, 90x120 Yes thats right 120 reps
Hack Squat: 90x25, 140x20, 160x20, 180x15 Drop 90x20
Toe Press: 180x30, 180x30, 180x25
Seated Leg Curls: 70x20, 80x20, 90x15, 100x14
SLDL:135x12, 185x11, 205x10, 225x8(PR)
Horizontal Leg Press: 90x20, 180x30, 270x40
Superset
Lying Leg Curls:60x12, 60x15, 60x20

Woo, Yea budddddddddddddy, Aint nottin like a high rep leg day baby. Man I thought my leg day was going to suffer due to the fact that I had to put my squat on the shelf for the time being due to some sore knees. But god damn I think I made up for it in this one. My head is still spinning.

RICER88

SolidTongan
07-14-09, 5:44 am
Nice stuff, brutha. My legs are sore just from lookin' at that. I think I'm 'bout to throw in a high rep day for legs as well this week. Keep up the hard work...

Hollow
07-14-09, 8:41 am
I hope you weren’t planning on walking for awhile especially after 120 reps!!! Outstanding session and congrats on the PR!

RICER88
07-14-09, 10:20 am
Thanks alot fellas, Im just doing what I can to force my body to grow you know.

RICER88

RICER88
07-14-09, 10:28 am
July 13, 2009 1200hours
Chest
Incline BB Press: 135x14, 135x12, 155x9, 155x10
DB Bench: 60x13, 65x11, 65x12 Drop 40x12
Pec Deck fly: 105x12, 105x12, 105x12
Superset
Dips: 12, 10, 10
DB Pullover: 55x12, 55x12, 65x12
Cable Crossover: 50x31
Rope Pushdown: 50x15, 50x15, 50x15, 50x15
Smith Calf raise: 135x20, 185x15, 185x13, 135x17

Good workout today fellas, Going lighter on the incline press, but bringing the car as close to my chin as possible is making a hige differene. I really feel a awsome stretch. On the pec deck I really focused on squeezing the shit out of my pecs and damn did it feel good. Then I decided to just pump em full of blood with one set of crossovers. It was a good one,

RICER88

RICER88
07-14-09, 2:44 pm
July 14, 2009 1200hours
Back
CG Pull ups: 12, 12, 10, 8
RG BB Rows: 135x15, 185x13, 225x11, 235x8 Drop 135x10
WG Cable Rows: 120x15, 140x12, 160x9
HS High Rows: 140x12, 160x12, 180x10
Deadlift: 225x10, 275x8, 135x4
Hammer Curls: 25x15, 25x15, 25x14

Awsome workout today, back was so pumped up that my lats hurt, it was fuckin awsome. I felt as wide as the fucking gym today, gotta love taht feeling.

RICER88

RICER88
07-15-09, 1:39 pm
correction, that last set on deadlifts should read 315x4

RICER88

RICER88
07-16-09, 2:55 pm
July 16, 2009 1200hours
Shoulders
Smith Press: 135x15, 135x13, 155x10, 160x6
Seated Lateral Raise: 30x15, 35x12, 40x8 RestPause x4
Reverse PecDeck: 115x20, 125x16, 135x12 Drop 85x10
DB Front Raise: 25x10, 25x10, 25x10
Superset
Reverse Lateral Raise: 25x10, 25x10, 25x10
Arnold Press: 30x12, 30x12, 30x12
DB Shrugs: 80x15, 85x12, 85x12

Stagered sets of calfs
Seated calf raise: 90x20 reps x 6 sets

Great workout today, my shoulders are on fire already!!!!!!!

RICER88

curran
07-18-09, 6:34 pm
good fucking shouldering presses bro, thats a solid volume workout right there!

been reading through your thread and such man. wondered if you could post a day of your meals just to see. thanks man. and keep hittin er hard!

curran

RICER88
07-20-09, 10:58 pm
July 17, 2009 1200hours
Arms
VBar Push downs: 70x15, 80x12, 90x10, 90x10 Drop 50x10
Dips: BWx 15, +25x12, +35x12, +45x8
Skull Crusher: 65x11, 65x9, 55x10
Smith RG Press: 135x12, 135x12, 135x12
Seated DB Curls: 30x14, 30x14, 30x11, 30x10
Machine Preacher Curls: 45x15, 50x11, 50x10, 55x8
Concentration Curls: 25x10, 25x10, 25x10

Went light on the Skull crushers it was my first time doing them in a while and didnt want to fuck up the elbow. over all good work out tho.

RICER88

RICER88
07-20-09, 11:02 pm
July 18, 2009 1640
Legs
Leg Press: 180x60, 270x50, 360x40, 410x30, 450x20, 500x15, 540x15
Power Squat: 200x15, 200x15, 200x15, 200x15
Donkey Calf raise: 180x20, 180x19, 180x16
Lying Leg Curls: 70x15, 80x15, 90x12, 100x11
Seated Leg Curls: 50x15, 60x15, 70x15, 80x12
Hack Squat: 90x15, 90x15, 90x15

Good workout to day all considering, I had to work till 4 am, went to bed got up 4 hours later downed a shake and went back to bed for another 3 hours, then was up and got ready to hit the gym. I decided to hit some high rep leg press again. hopefully next week my knees will be up for squating.

RICER88

RICER88
07-20-09, 11:07 pm
July 20, 2009 1200hours
Chest
Incline BB:135x15, 135x13, 155x10, 165x8
DB Decline: 60x13, 70x10, 70x9
Smith Incline: 135x12, 155x10, 175x7
Flys: 45x12, 45x12, 45x12
DB Pullover: 55x12, 60x12, 65x11
Rope Pushdown: 50x15 x 4sets
Toe Press: 180x20, 270x18, 320x14, 360x10

Great workout today, hit the chest from all angles today fellas. I have to admit, i miss pushing heavier weight on the incline BB press, but going lighter and focusing on bringing the bar down to my chin is really working, I have noticed some growth in my upper chest. Just going to keep doing what I know best, and hit it harder and harder.

RICER88

RICER88
07-20-09, 11:32 pm
good fucking shouldering presses bro, thats a solid volume workout right there!

been reading through your thread and such man. wondered if you could post a day of your meals just to see. thanks man. and keep hittin er hard!

curran

Ok brother I will lay out my diet for a workout day and a off day, I will lay out my supps for ya aswell.

Monday wednesday and friday I wake up at 7:30 and do a half hour of cardio at this Time I down 1 pack of Animal Nitro and 1 fat burner (Tight)
Workout day

8am Meal 1
4 eggs + 4 egg whites
3/4 cups of oats
Animal Omega
Animal Pak

Meal 2 (pre workout)
1 scoop whey
1 scoop waximaize
3 Test boots pills (T Bomb)
Fatburner (tight) (only taken at this time when not doing morning cardio))

halfhour later pre workout supp (Black Powder)

Train from 12- 1300-1315

Right after training Dark Matter ( tried torrent but it upset my stomach and I upchucked like 4 times)

2pm Meal 3
7oz ground beef
7oz potato or yam
1 cup green beans

430pm meal 4
2-3 scoops whey
2 tbsp natty PB
3/4 cups oats

630pm meal 5
7-8 oz chicken
3/4 cups brown rice
1cup green beans
3 test boost pills

9pm meal 6
7-8 oz chicken
3/4 cup brown rice
If I want to add some more fatt Ill have a TBSP of EEOO on my last meal
1 Animal flex

Off day

8am Meal 1
4 eggs + 4 egg whites
3/4 cups of oats
Animal Omega
Animal Pak

11pm meal 2
2 scoops whey
2 tbsp natty PB
3/4 cups oats

1pm Meal 3
7-8 oz chicken
3/4 cups brown rice
1cup green beans

330pm meal 4
2 scoops whey
2 tbsp natty PB
3/4 cups oats

6pm Meal 5
7oz ground beef
7oz potato or yam
1 cup green beans

9pm meal 6
7-8 oz chicken
3/4 cup brown rice

I take all my supps pretty much at the same time with the exception of the pre and post workout supps. Some of you mught think its weird that I use some other suppose other than Animal, but trust me I am Animal to the core, but I work at a supp store and have to try other products as well so that I can give people feed back. So I keep my basics covered with Animal products such as PAK and OMEGA, and then I will mix and match other supps into the equation, But I always come back to Animal because I have found to have the best results with their products.
So there you have it bro, my meal plan for workout days and off days keep in mind that I am bulking up, trying to get as big as I can, I take the fat burner just to try and keep body fat down, and I just started cardio about a week ago because the mid section is pretty soft right now, but it dont bug me, your gona put on body fat when you are trying to grow, itll all be worth it when I make that jump up to the stage in the next year or 2.

RICER88

Hollow
07-21-09, 12:55 pm
Workouts continue to look great RICER88! Here’s hoping your knees will be up for some squatting next week.

RICER88
07-21-09, 2:45 pm
July 21, 2009 1200hours
Back
Lat Pulldown: 120x15, 140x12, 160x11, 180x9
RG BB Rows: 135x15, 185x13, 225x11, 235x10
Old School Tbar Rows: 90x17, 125x15, 160x12
RG Pull Downs: 130x13, 150x10, 160x8
1 Arm HS Rows: 45,12, 70x10, 80x9
Hammer Curls: 25x15, 25x15, 25x12

Great workout today, lats are feeling pumped up and tight. I switched things up I think I maxed out on the CG pull ups for the time beeing and wasnt seeing any progress, so Ill be starting with lat pull down for the next little while and switch back in a few weeks. On the t bar rows, I did them old school, BB in the corner, I tried it with 2 45lbsers but the range of motion was to short, so I switched it up to 25lbsers and it worked pretty good. Keep poundin it hard my brothers and sisters in iron.

RICER88

RICER88
07-21-09, 2:48 pm
Workouts continue to look great RICER88! Here’s hoping your knees will be up for some squatting next week.

Thanks alot Hollow1, I hope my knees are up to it this week, I have had knee pain on and off for the last couple years, I believe it is because of playing hockey for all those years, and now ass in the grass squats tend to aggervate them every once and a while.

RICER88

curran
07-21-09, 8:15 pm
hey , thanks for laying out the diet and supplements bro.

workouts and diet are pretty solid man!

how you like the test booster T-Bomb?
and the fet burner- Tight?

RICER88
07-21-09, 9:06 pm
hey , thanks for laying out the diet and supplements bro.

workouts and diet are pretty solid man!

how you like the test booster T-Bomb?
and the fet burner- Tight?

No problem man, any other questions feel free to ask. the t bomb 2 is pretty good, some noticeable gains in size and weight, about 3lbs so far. the tight is ok i only decided to try it because its only 1 pill a day which is decent and easy. i havent had any jitters with it either.
i have used the animal stack and test together before and liked it alot to, very simular results, and both the animal products are awsome, i would do them again in a heart beat.

RICER88

RICER88
07-23-09, 2:49 pm
July 23, 2009 1200hours
Shoulders
Smith Press: 135x15, 155x12, 155x11, 165x8
Seated Lat Raise: 30x13, 30x15, 30x15
Reverse PecDeck: 125x20, 135x15, 135x15
Front Bar Raise: 40x12, 45x11, 50x10
Cable Laterals: 25x15, 25x15, 30x12
DB Shrugs: 80x12, 80x12, 80x12

Stagered sets of calfs
Seated Calf RAise: 90x20, 90x20, 90x20
Donkey Calf Raise: 180x20, 180x20, 180x20, 180x20

Decent Workout to day, pushed some decent weight, the reps are feeling awsome as well, I just turn my music up and grind out rep after rep after rep till the weight wont move anymore. In the past I use to restrict myself to only so many reps and I think that brought my gains to a slow hault, now I go until The burn sets in, even if that means hammering out 20+ reps, it aint gona matter, itll all lead to growth.

RICER88

RICER88
07-24-09, 3:50 pm
July 24, 2009 1200hours
Arms
Seated DB Curls: 30x15, 40x12, 45x9, 50x6
Machine Preacher Curls: 50x15, 55x11, 60x8, 65x7 Drop 45x6
Concentration Curls: 25x10, 25x10, 25x10
Rope PushDown: 40x15, 50x11, 50x10
Dips: BWx15, +25x13, +45x9, +45x9 Drop BWx6
CGBP: 135x12, 155x10, 165x9, 175x9
1 Arm OH DB Extensions: 20x15, 25x12, 25x12
Behind the Back Wrist Curls: 45x20, 65x20, 65x20

Awsome workout today fellas, Biceps felt pumped up, and tris felt awsome. All tho I am still riding out this awsome training experience where everything is going great, but I am having a problem, its been an on going problem, MY ARMS DONT GROW. my tris are better then my biceps I have the horse shoe shape and all, its just they dont pop to much, and my biceps are flat, I have a high insertion so there is a space between the end of my bicep and forearm when doing a front double bicep pose. I was reading over at another web site that doing dips and CGBP and going heavy on them is the best way to get those tris to grow, so Im going to see how they go. But for biceps I need some ideas. I dont know if my curent routine will hack it, if I want to go from a 15.5 - 16 inch bicep to a 17 or 17.5 inch bicep. I was thinking of going back to BB curls, but doing them really strict and even going to buy a arm blaster, like Arnold in the old days. then I was thinking of throwing in some hammer curls or reverse curls, or alternating them week to week. and then for my final exercise doing either the machine preacher curls, incline DB curls or overhead cable curls. Im not to sure, I would like to hear from some of you guys, even if your biceps grew pretty easily I still want your opinion. Thanks in advance fellas.

RICER88

curran
07-25-09, 10:04 pm
hey man, not that i have big arms or anything but i found incline db curls for 10-12 reps, made a very noticeable impact on my biceps. and standing Db curl for high reps like 20-25 did too.

just tossing out ideas man.

good luck bro, workouts lookin good. strong fucking shoulders man

RICER88
07-25-09, 10:35 pm
hey man, not that i have big arms or anything but i found incline db curls for 10-12 reps, made a very noticeable impact on my biceps. and standing Db curl for high reps like 20-25 did too.

just tossing out ideas man.

good luck bro, workouts lookin good. strong fucking shoulders man

Thanks man, Shoulders seem to be an easy body part for me, I also have a pretty wide clavical considering my height. My medial delt just grows like a weed for the most part, the weird thing is... my over head pressing is weak. I guess as long as they grow right.

RICER88

RICER88
07-25-09, 10:56 pm
July 25, 2009 1830hour
Legs
Leg Extensions: 90x20, 105x18, 120x14, 105x15
Squat: 135x20, 135x20, 225x11, 225x10, 185x12
Lying Leg curls: 70x15, 80x13, 90x10, 100x8, 70x15
High Rep Leg Press: 90x100, 180x80, 270x50,
SLDL: 135x12, 185x12, 205x8, 225x8

Great workout today, was glad I could squat today. I took it slow went light for the first to sets and just hit reps, then once there was minimal knee pain, I thought it was time to go heavy, and I dont think it was to bad for not squating for the last 3 weeks. those high rep leg presses just kick the shit out of you, I can feel the deep muscle pain already.

RICER88

Hollow
07-26-09, 10:45 pm
Great leg workout RICER88! Good to see you were able to get back to squatting once again!

RICER88
07-28-09, 10:26 am
Great leg workout RICER88! Good to see you were able to get back to squatting once again!

Thanks Hollow1, I was pretty happy that I could squat, and the weight surprised me to which was awsome.

RICER88

RICER88
07-28-09, 10:32 am
July 27, 2009 1200hours
Chest
Incline BB: 135x15, 155x11, 165x11, 175x9
Flat Bench: 135x15, 185x8, 185x7 Drop 135x8
HS Decline: 90x16, 140x14, 180x12
Incline Flys: 45x12, 50x12, 50x11
DB Pullover: 60x12, 65x11, 65x10
Toe Press: 180x30, 270x25, 320x20, 360x12, 180x25

Great work out today fellas, the weight is starting to pile up on the incline press which is making me pretty happy, bringing the bar to my chin instead of my chest has helped me make a better mind muscle connection as well as get a better pump in my upper chest. The flat BB bench didnt really do much for me, I felt it in my shoulders alot, so I think I am going to stick to the DBs for flat bench. other than that it was great next up.....Back.

RICER88

Hollow
07-28-09, 11:33 am
Outstanding chest session RICER88!!! That’s the key thing, finding out what works best for yourself.

RICER88
07-28-09, 8:30 pm
Outstanding chest session RICER88!!! That’s the key thing, finding out what works best for yourself.

Thanks alot Hollow1, Thats what its all about, finding out what works best for you and then totally owning that movement.

RICER88

RICER88
07-28-09, 8:37 pm
July 28, 2009 1200hours
Back
Lat PullDown: 140x15, 160x12, 180x9, 190x6
RG BB Rows: 135x20, 185x15, 225x12, 245x8
HS High Rows: 180x15, 200x12, 230x9
Deadlifts: 225x12, 275x9, 315x6, 225x10
Cable Rows: 140x12, 140x12, 140x12

Awsome workout to day. Every weight felt light, even the 315, lol. back is already feeling sore from all that. Those deadlifts just about killed me to, lol I love em. After the 275 I started to go into a cold sweat, felt like I might loose my guts. then I hit the 315 and felt kinda light headed but I loved every minute of it. After the deads I thought I should hit up another row movement, one that I could really squeeze, and low and behold the cable row did the perfect job. I left feeling as wide as the fucking door way.

Ricer88

RICER88
07-30-09, 4:03 pm
July 30, 2009 1200hours
Shoulders
Smith Press: 135x16, 155x12, 165x10, 175x8
Seated Lat Raise: 30x15, 35x12, 40x10(PR)
Reverse PecDeck: 115x20, 125x17, 125x15
Reverse Lar RAise: 25x10, 25x10, 25x10
Super Set
Bar Front Raise: 50x10, 50x10, 50x10
Arnold Press: 30x12, 35x12, 35x13
Shrugs: 80x12, 80x12, 80x12

Staggered sets of calfs
Seated Calf Raise: 90x20, 90x20, 90x20, 90x20, 90x20, 135x15, 135x15, 135x15

Great workout today fellas, Hit the shoulders from all angles and devestated them. got a good pump and at one point felt a little sick to the stomach from keeping it at such a fast pace. I worked out with a buddy of mine and for the most part we did the good ol' you go I go routine, breaks for the most part were kept to a minimum. stay stongs fellas

RICER88

Hollow
07-30-09, 5:58 pm
Great work on the last two workouts RICER88! It's always good when you get a chance to workout with someone else...it really helps to push ourselves to another level.

RICER88
07-30-09, 9:25 pm
Great work on the last two workouts RICER88! It's always good when you get a chance to workout with someone else...it really helps to push ourselves to another level.

I hear ya man, my buddy is bigger than me so it motivates me to hit that extra rep and out do him, but in a good way. we had one hell of a workout tho it was great.

RICER88

RICER88
07-30-09, 9:40 pm
well fellas I think I am going to be making some life changing decisions over the next few weeks. First up I am going to become a certified personal trainer, and drop all the security shit I have been doing. I need a change of pace at work, something that is more mind stimulating then being a floor walker. When I work my security job I walk around a store all day pretending to shop, the only thing is for the last 2-3 months I have been picked up as security by all the fucking sketch bags. I think it might have something to do with the size I haven resently put on, I stand out in a crowd now, I am different because of my size. Now I am not claiming to being a hugly cut up guy, however I have a wide clavical which makes my shoulder gridle and upper body wide, I am still trying to grow loose body fat but grow none the less but I think my body has out grown my job. The second life changing decision I am going to have to make is whether or not I want to go back to school, I am thinking of taking nutrition. My personal Nutrition has been something that I have been trying to figure out for the past year and a half, and the more I read the more interested I become. So fellas wish me luck because I am going to start one hell of a ride, and right now I dont know where its all going to end up, but thats the thrill isnt it, thats why we are in this game as well, to see where we end up.
Thanks for for letting me vent fellas, I am excited yet scared at the same time.

RICER88

RICER88
07-31-09, 3:50 pm
July 31, 2009 1200hours
Arms
Straight bar curls: 65x12, 75x11, 85x9, 95x7, 65x15
Hammer Curls: 30x12, 35x11, 40x10, 40x10
Rope Pushdown: 50x20, 60x15, 70x14, 70x12
Dips: BWx20, +25x13, +35x12, +45x11
CGBP: 135x15, 165x12, 185x9
Behind the back wrist curls: 45x20, 70x20, 80x15, 80x15

Great workout today, Bicepps felt really pumped even tho I cut down the volume, but none the less if its going to get me to start growing again, why not right. Tris felt strong today to.

RICER88

Hollow
08-01-09, 12:08 pm
Outstanding arm workout RICER88! Wishing you the very best in your life changing choices.

RICER88
08-04-09, 10:57 am
Outstanding arm workout RICER88! Wishing you the very best in your life changing choices.

Thanks alot Hollow1,

RICER88
08-04-09, 11:03 am
Aug. 1, 2009 1900hours
Legs
Leg Extensions: 90x20, 110x17, 110x16
Squat: 135x20, 185x15, 185x12, 135x15
Seated Leg Curls: 70x20, 90x15, 90x15, 110x11, 70x20
Seated Calf Raise: 90x20, 90x20, 90x15
Leg Press: 180x50, 270x40, 360x30, 450x20, 540x12
1Leg Leg curl: 25x15, 25x15, 25x15
Super Set
Sissy Squats: 15, 15, 15

So for this work out I went to my normal gym, and the fucking thing closed early, so that pissed me off, I went to another gym that was close by and it was closed, so now I was steaming, so I end up going across town to the new golds gym here, well after paying to get in I start my work out but man did that gym suck! it was dark as hell no lighting what so ever, and the free weight area was cramed in to a small corner of the gym. O well at least I got a half decent work out in, its better than no work out right.

RICER88

RICER88
08-04-09, 11:08 am
Aug 3, 2009 1200hours
Chest
BB Incline: 135x15, 155x11, 175x9, 185x7
Flat DB: 60x12, 70x11, 80x7
HS Decline: 180x12, 200x11, 220x9
Incline Fly: 45x15, 50x10, 50x12
DB Pullover: 65x12, 65x12, 65x12
Toe Press: 180x30, 270x20, 320x18, 360x13

Great Chest work out today fellas, The weight is coming along with the bb incline I am feeling a much better/harder contraction and my mind muscle connection with the upper part of my chest has increased tremendously. Gotta love progress right fellas.

RICER88

Hollow
08-04-09, 12:03 pm
Most definitely got to love progress and with workouts like that you are headed in the right direction. Great workout RICER88!!!

RICER88
08-04-09, 12:25 pm
Most definitely got to love progress and with workouts like that you are headed in the right direction. Great workout RICER88!!!

Thanks alot Hollow1, its a great feeling when the weights start to climb in the right direction.

RICER88

RICER88
08-04-09, 8:23 pm
Aug. 4, 2009 1200hours
Back
Lat Pull Down: 150x14, 170x12, 190x9, 190x8 Drop 140x6
RG BB Rows: 135x20, 225x12, 245x9, 250x7
TBar Rows: 135x15, 160x11, 180x9
HS High Row: 200x13, 220x11, 230x9
Cable Rows: 140x12, 150x11, 170x9
Wrist Curls: 55x15, 55x15, 55x15

Had an awsome workout to day, the back was pumped up and started to get sore a few hours after I finished. I kept the intensity up today, I was sweating like a fuckin pig, but god damn it felt good.

RICER88

Hollow
08-05-09, 9:51 am
No doubt your back must have been really pumped after that session RICER88, great work!

RICER88
08-05-09, 10:02 am
Thanks Hollow1, Back is my favorite body part to work, I dont know there is just something about heavy rowing and seeing the plates pile up that just pumps me up.

RICER88

RICER88
08-06-09, 4:13 pm
Aug. 6, 2009 1200hours
Shoulders
Smith Press: 135x15, 155x12, 175x8, 165x10
Seated Laterals: 35x12, 40x10, 45x6 Drop 25x12
Reverse PecDeck: 125x20, 135x15, 145x11
DB Front Raise(1arm at a time): 25x12, 25x12, 30x10
Cable Laterals: 25x15, 30x12, 30x11
DB Shrugs: 80x12, 80x12, 80x12

Staggered set for Calfs
Seated Calf Raise: 90x20, 135x15, 135x13, 135x12
Donkey Calf RAise: 180x20, 180x20, 270x13, 270x15

Awsome work out to day fellas, shoulders are pumped up and sore already. Threw back some intra aid today and it went down pretty easy, actually food all day has gone down pretty easy. Although I think it is time to change up the diet a little . I am thinking of a carb cycle, so I would have 2 high carb days on back and leg days, 2 low carb days on my off days and chest shoulders and arms would be medium carb days. if I find that I am not gaining I will change arm day into a high carb day as well. whats your thoughts fellas?

RICER88

Hollow
08-06-09, 5:55 pm
Enjoy the burn in the shoulders because after that session your shoulders must feel like they're on fire RICER88!!!

I follow a similar carb cycling and find it very beneficial to my workouts. Except where I have three off days I have three low carb days.

RICER88
08-07-09, 9:56 am
Enjoy the burn in the shoulders because after that session your shoulders must feel like they're on fire RICER88!!!

I follow a similar carb cycling and find it very beneficial to my workouts. Except where I have three off days I have three low carb days.

Thanks alot Hollow1, shoulders are a strong point for me, (although I am still trying to bring my rear delts up to par) but I get a good burn in them during the workout, then they are sore the rest of the day, but the next day they are fine, they recover really fast. and as far as the carb cycleing, I am still trying to decide if I should do it or not, I was talking to a buddy last night and he was telling me about his diet, so hes going to send me a sample meal plan and then I am going to decide which one.

RICER88

RICER88
08-07-09, 2:48 pm
Aug 7, 2009 1200hours
Arms
BB Curls: 65x10, 95x6, 95x6, 100x6, 100x6
Hammer Curls: 35x12, 45x9, 50x7, 50x7
Rope PushDowns: 60x15, 80x14, 90x10, 100x9
Machine Dips: 90x12, 140x10, 160x9, 160x8
Skull Crushers: 65x12, 65x12, 65x11, 65x10
Behind back wrist curls: 45x20, 65x17, 85x15, 95x12

Great work out to day, hit the biceps hard with some heavey weight and low reps. Im going to keep at it like that for a while and see what I can get for results. As for the triceps, wow, lol the pump started with the rope push downs, since my wrist was kinda bugging me I decided on the machine dip over regular dips, the last time I used that machine My chest was sore, so what I did was go really slow and not worry about the weight, and boy o boy did it fucking burn like a motherfucker. I missed my skull crushers, so i decided to do them last so that i wouldnt have to go really heavy, I also slowed down my rep speed and kept my form tight, Im not going to worry about piling up the weight on skulls anymore, once I can do 4 sets of 12, ill add 5-10lbs to the bar.

RICER88

RICER88
08-08-09, 9:43 pm
Aug 8, 2009 1825hours
Legs
Leg Extensions: 90x15, 105x15, 120x12 Drop 75x12
Front Squat: 95x15, 95x15, 105x13, 135x11, 135x10
Power Squat: 180x12, 270x12, 360x12, 450x12
Standing Calf Raise: 150x20, 180x14, 210x9
Seated Leg Curls: 90x20, 100x15, 110x10, 120x11
SLDL: 135x12, 185x12, 225x10, 225x10
Standing Leg Curls: 25x12, 25x12, 25x12
Super Set
Sissy Squats: 15, 15, 15

Great work out today fellas, the legs are going to feel it tomorrow. I am going to switch it up, Im dropping squats and concentrate on front squats. My knees are feeling good so thats what is making me make the switch. I went kinda light today, getting the form down and what not but damn even with light weight they fuckin kill your quads.

RICER88

RICER88
08-11-09, 10:20 am
Aug 10, 2009 1200hours
ChestIncline BB: 135x12, 155x11, 175x9, 185x8 +1Negative
DB Bench: 70x10, 80x7, 85x5
HS Decline: 200x12, 220x10, 240x8
Incline Fly: 50x12, 50x12, 50x12
Pullover: 65x12, 65x12, 65x11
Toe Press: 180x30, 270x23, 320x16, 370x11

Good workout fellas, just is sore as hell today and I am loving it. Man I cant even explain how much my upper chest has improved since I changed the angle of where I bring the bar down to. WEll fellas, its off to figure out some diet changes and shit and then pound back. When I get the diet figured out Ill post it for all to see.

RICER88

Hollow
08-11-09, 10:45 am
Workouts continue to look great RICER88!

RICER88
08-11-09, 8:58 pm
Workouts continue to look great RICER88!

Thanks alot Hollow1, thats what I am trying to do is string together good workouts, and before I know it Ill have a weeks worth and then a months worth of great workouts.

RICER88

RICER88
08-11-09, 9:03 pm
Aug 11, 2009 1200hours
Back
Lat Pulldown: 160x12, 170x11, 180x9, 190x8 Drop 120x6
RG BB Rows: 135x20, 185x15, 185x15, 185x15
HS High Row: 220x11, 230x10, 250x8
Rack Pulls: 135x12, 225x12, 315x8, 345x3
Cable Rows: 150x12, 160x12, 170x10
Machine Wrist curls: 40x20, 50x20, 65x15

Great work out today, Ive been going heavy on the RG BB Rows as of late so I thought it would be a good idea to do kind of a deload week and just hit up some reps and shock the back. Boy did it work, lol. I was going to do deads today but my lower back was still a little tight from the SLDL last week, so i opted to shorten the range of motion and do rack deads, first time for those in months, and damn did I forget how muchthey take out of ya.

RICER88

RICER88
08-11-09, 9:23 pm
Ok fellas here is the diet I have been working on. Ive read some of Vinnys thread and how he is taking in amino acids at every meal so I am thinking of trying it. It makes sense to me, besides feeding your body with the materials it needs to grow, also throw in some of the raw ingredients. Let me know what yall think.

Meal 1
4Eggs
1 Scoop whey
3/4 Cup Oats
4 Uni Liver Tabs
Pak
Omega

Meal 2 (Pre Workout)
2 Scoops Whey
3/4 Cup Oats
Storm
3Amino Pills
2 Uni Liver Tabs

Meal 3 (Post Workout)
2 Scoops Waxy Maize
1 Pack Nitro
Storm

Meal 4 (post, post Workout)
6oz Ground Beef
6oz Potato/ Yam
1 Cup Greens
4 Uni Liver Tabs

M eal 5
6 Oz Chicken
1 TBSP EVOO
1 Cup Greens
3 Amino Pills
2 Uni Liver tabs

Meal 6
6 Oz Chicken
1 Scoop Whey
1 Cup Greens
1 TBSP EVOO
3 Amino Pills
2 Uni Liver Pills

Meal 7
6oz Chicken
30g Almonds
4 Uni Liver Tabs
Flex

So the breal down for solid food and shakes is
P=298
c=196
F= 112
Cals= 2984

P from Uni Livers= 28.8
P From Amino Pills= 18
Calls from pills= 198

Total Cal= 3182

I was going to do 3 Amino pills at all 6 meals (excption would be post due to already taking nitro) but that would add up I would only have about a week supplie of the aminos, so 3 times a day should be fine, Since I am only taking aminos on 3 of the meals, I will up my uni liver pills to 2 servings on the other meals.

Let me know what yall think.

RICER88

RICER88
08-11-09, 10:43 pm
I also forgot to add that I am looking into getting/ trying some beef protein isolet, so if and when I get it Ill let you all know that I am making the switch from whey to the beef.

RICER88

RICER88
08-13-09, 3:52 pm
Aug 13, 2009 1200hours
Shoulders
Smith Press: 135x13, 155x12, 165x9, 170x7 R/P x2
Seated Lateral Raise: 30x15, 35x12, 40x10 Drop 25x7
Reverse PecDeck: 125x16, 135x12, 135x12
Bentover Laterals: 25x10, 25x10, 25x10
Super Set
Front Bar RAise: 55x10, 55x10, 55x10
Arnold Press: 30x12, 30x11, 30x11
DB Shrugs: 80x12, 80x12, 75x15

Staggerd sets for calfs
Seated Calf Raise: 90x20, 135x12, 135x12
Donkey Calf Raise: (toes pointed in): 180x20, 180x20, 180x20

Awsome work out today fellas, My delts are on fire. I could hardly finish the Arnold Presses. Well Fellas T minus 3 days and the new diet will be in effect, I am excited to start it, but also a little nervious I havent really tried cutting carbs out so early in the day before, but, its time to experament and see if I can cut down this waist/ belly, and keep poundin on the muscle.

RICER88

RICER88
08-14-09, 9:34 pm
Aug. 14, 2009 1200hours
Arms
BB Curls: 65x12, 95x6, 100x6, 105x6, 105x6
Hammer Curls: 40x12, 45x10, 50x8, 50x8
Rope Push Downs: 70x15, 80x12, 90x11, 100x10
Machine Dips: 140x12, 140x12, 160x10, 180x8 (Did these super slow with a 1 count at the stretch)
Skull Crushers: 65x12, 65x12, 65x12, 65x12
Behind the Back Wrist Curls: 95x15, 95x15, 95x15

Great work out to day, those super slow machine dips just fried my triceps. I hit 12 reps on all 4 sets of my skull crushers so I will be upping the weight about 5-10 lbs depending on how I feel next week.

RICER88

RICER88
08-16-09, 10:36 am
Aug 15, 2009 1830hours
Legs
Leg Extensions: 90x20, 105x17, 120x15
Front Squat: 95x20, 105x10(Knee started to hurt), 105x15, 135x12, 135x12, 145x10 Last set superseted with regular squats for 10 reps
Power Squat: 180x12, 270x15, 360x13, 450x12 Drop 270x12 Drop 180x15 Drop 90x20
Standing Calf Raise: 160x20, 200x17, 240x13
Seated Leg Curls: 90x15, 100x15, 110x12, 120x9
Lying Leg Curls: 90x12, 90x10, 90x9
Standing Leg Curls: 25x12, 25x12, 25x12
Superset
Sissy Squats: 12, 12, 12

This was a pretty good work out fellas. Right after it My quads didnt hurt so I was like what the fuck, but then as soon as I sat down at the Girlfriends house, The pain started to kick in, I could hardly get off the couch. Gotta love leg day!!!!!!!!!!

RICER88

Hollow
08-17-09, 1:55 pm
Outstanding workouts RICER88! You got to love those “delayed muscle soreness” days from legs.

I know it’s fairly early but how is the new diet panning out?

RICER88
08-17-09, 3:15 pm
The first day of the diet is today, and so far its going good, the food is going down good, only time will tell.

RICER88

RICER88
08-17-09, 3:41 pm
Aug 17, 2009 1200 hours
Chest
Incline BB: 135x12, 165x11, 185x8, 190x7
DB Bench: 70x11, 80x8, 85x6
HS Decline: 200x13, 220x11, 240x9
Incline Fly: 50x15, 55x12, 60x9
DB Pullovers: 65x12, 65x12, 65x10
Donkey Calf RAise: 180x20, 230x17, 270x14, 310x11

Great workout today fellas, it was the first day of my new diet plan, and so far so good. I dropped the pre workout supps and am only taking Storm, but god damn my chest didnt miss a beat, and my pump was crazy, it felt fucking awsome!!!!!!!!

RICER88

RICER88
08-17-09, 10:35 pm
Well frist day of the diet is done, and it went pretty good. I only have one adjustment to make so far. I am adding a protein shake to meal 4(first meal with no carbs) with the chicken greens and EVOO, today I had the meal and felt hungry like a half hour later or so, so ill add a few more calories to that meal and see how that works.

RICER88

RICER88
08-18-09, 3:25 pm
Aug.18, 2009 1200hours
Back
Lat Pull down: 150x12, 170x10, 180x8, 190x7 Drop 120x10
RG BB Rows: 185x12, 225x11, 225x11, 245x8
T Bar Rows: 135x12, 180x11, 205x8
HS High Row: 230x11, 250x9, 270x8 Drop 180x8 Drop 90x12
Cable Rows: 160x12, 170x11, 180x10
Machine Wrist Curls: 65x15, 65x15, 65x15

Good workout 2day fellas, back is feeling good, and it seem as if I got stronger as the workout went on. great pump to.

RICER88

Hollow
08-20-09, 10:21 am
Great work blasting the back RICER88!

RICER88
08-20-09, 3:02 pm
Great work blasting the back RICER88!

Thanks alot Hollow, like Ive said before, I LOVE training back, tuesday is the best day off the week, lol.

RICER88

RICER88
08-20-09, 3:57 pm
Aug 20, 2009 1200hours
Shoulders
Smith Press: 135x12, 155x11, 165x10, 165x9
Seated Laterals: 35x12, 35x12, 35x15 Rest Paused: 5
R. PecDeck: 125x20, 135x15, 135x13
BB Front Raise: 45x12, 55x12, 65x10
Cable Laterals: 30x12, 35x11, 40x8
DB Shrugs: 80x12, 80x12, 80x12

Staggered sets
seated calf raise: 90x20, 135x16, 145x12, 145x11
Donkey calf raise: 180x20, 180x20

Todays work out was ok, I felt great going into the gym, but then once I got going I started to feel sluggish. But the way I see it you have to be mentaly strong just to train with the intenisty we do, but when you have a sluggish day, you have to have that extra little bit of mental strength to just turn your music up pull your cap down and just grind through the rest of your workout. And grind out the rest of my workout is just what I did.

RICER88

RICER88
08-23-09, 1:14 pm
Aug 21, 2009 1630
Arms
BB Curls: 65x12, 95x6, 105x6, 110x6, 115x4
Hammer Curls: 40x12, 45x10, 50x9, 50x8
Rope Push Down: 70x12, 80x12, 90x11, 100x9
Machine Dip: 140x14, 140x13, 160x12, 180x10
Skull Crushers: 75x12, 75x12, 75x10, 75x11
Behind the back wrist curls: 45x20, 95x15, 95x15, 95x15

Great work out here fellas, arms were really pumped and it felt awsome, I am hoping to get around 120 for 6 on the BB curls in the next couple weeks, letss see how it pans out.

RICER88

RICER88
08-23-09, 1:20 pm
Aug 22, 2009 1830hours
Legs
Leg extensions: 90x20, 105x15, 120x15
Front Squat: 95x20, 135x15, 135x15, 155x11, 155x8 Right into reg. squat for 7reps
Power Squat: 180x15, 270x14, 360x14, 450x12 Drop 270x12 Drop 180x15 Drop 90x30
Standing Calf Raise: 150x20, 180x15, 210x10
Seated Leg Curls: 90x15, 100x15, 110x13, 120x12
SLDL: 135x12, 135x12, 135x12, 135x12

Todays work out was another one of those, grit your teeth and grind it out sessions. I wasnt feeling much of a pump in my quads at all, I felt it in my lower back tho, I dont know, I need to find something that works for me so that I can get these bad boys growing more.

RICER88

Hollow
08-24-09, 10:06 am
Solid workouts RICER88. Sounds like we are both in the same boat looking for that spark to get the legs growing, lol.

RICER88
08-24-09, 3:59 pm
Solid workouts RICER88. Sounds like we are both in the same boat looking for that spark to get the legs growing, lol.

I hear ya Hollow, my legs have always been pretty big due playing hockey, but now I need em bigger and more defiend/ seperation. I think I might have to give up squats for a while and see how that goes, maybe a routine close to Dorian Yates leg day.

RICER88

RICER88
08-24-09, 4:03 pm
Aug 24, 2009 1205hours
Chest
Incline BB: 135x12, 165x10, 185x8, 190x8
DB Bench: 75x10, 85x7, 85x7
Incline Fly: 50x14, 55x12, 60x11
Dips: 12, 12, 12
Toe Press: 180x25, 270x20, 360x15, 410x12
Double Crunch machine: 50x15, 60x15, 60x15

Pretty good workout today, chest was pumped, and the weight and reps are climbing on the Incline press, just gona keep on workin on it. I dont know whats up with my flat DB press tho, I just cant get past the 85's, gona keep trying tho.

RICER88

Hollow
08-25-09, 10:56 am
Solid chest session RICER88! I realize you are focusing on the incline work but every once in a while it might help to mix things up and hit the flat work first prior to the incline that way you are fresh and it may help to surpass the 85’s. You’ll get past the 85’s before you know it.

RICER88
08-25-09, 3:58 pm
Aug 25, 2009 1200hours
Lat Pull Down: 160x12, 170x10, 180x10, 190x8
RG BB Rows: 185x15, 205x12, 225x11, 245x9 Drop 185x12, Drop 135x15
HS High Rows: 230x12, 250x10, 270x7 Drop 180x8 Drop 90x10
Rack Pulls: 225x12, 275x10, 315x8
Cable Rows: 170x11, 180x10, 180x9

Good workout today, back is feeling good, those rack pulls just murder your lower back like no other.

RICER88

Hollow
08-26-09, 8:54 am
Good work blasting the back RICER88.

I don’t know if you’re available but as it stands, there is an ABC scheduled for Sept 12.

RICER88
08-26-09, 10:12 am
Good work blasting the back RICER88.

I don’t know if you’re available but as it stands, there is an ABC scheduled for Sept 12.

Yea I know, Ive been following that thread, however, that saturday I am in the Can-Fit-Pro here in London. I really wish I could make it tho. Hopefully the next one.

RICER88

Hollow
08-26-09, 3:01 pm
Enjoy yourself at the CAN-FIT-PRO and hopefully we’ll catch you at the next ABC session.

RICER88
08-27-09, 9:40 pm
Enjoy yourself at the CAN-FIT-PRO and hopefully we’ll catch you at the next ABC session.

I will do my best to enjoy the Can Fit Pro while I know all the SOAnimals will be pounding the iron, lol. I will def. try my hardest to make it out to the next ABC.

RICER88

RICER88
08-27-09, 9:44 pm
Aug 27, 2009 1200hours
Shoulders
Smith Press: 135x12, 155x11, 155x10, 165x9
Seated Lateral Raise: 35x12, 35x12, 40x9
Reverse Pec Deck: 125x20, 135x15, 145x12
BB Front Raise: 65x11, 65x11, 75x8
Arnold Press: 30x11, 30x10, 30x10
Machine Shrugs: 180x12, 180x12, 180x12

Staggered sets for calfs:
Seated Calf Raise: 90x25, 135x15, 135x15, 135x15, 135x15, 135x15

Pretty good workout today fellas, hit the shoulders hard and got the fuck out. Thats how like like shoulder day...short and sweet!

RICER88

RICER88
08-30-09, 11:08 am
Aug. 28, 2009 1200hours
Arms
BB Curls: 65x12, 95x6, 105x6, 110x6, 115x5
Hammer Curls: 40x12, 45x10, 50x9, 55x6
Rope PushDown: 70x12, 80x12, 90x11, 100x10 Drop 70x6
Machine Dips: 140x12, 160x11, 180x10, 200x7
Skull Crushers: 75x12, 75x12, 75x11, 75x10
Behind the Back Wrist curls: 45x20, 75x15, 95x15, 105x12

Good workout today, I made some headway on the BB curls got an extra rep over last week.

RICER88

RICER88
08-30-09, 11:17 am
Aug 29, 2009 1435hours
Legs
Leg Extensions: 90x20, 105x18, 120x13
Hack Squat: 90x15, 140x15, 160x14, 180x12 (Slow and deep on these)
Leg Press: 270x15, 360x15, 450x13, 500x12
Super Set
BW Lunges: 10, 10, 10, 10 (Per side)
Standing Calf RAise: 165x17, 180x13, 195x11
Seated Leg Curls: 90x15, 100x15, 110x12, 120x10
Standing Leg Curls: 25x12, 25x12, 25x12
SuperSet
Sissy Squat: 10, 10, 10

Good workout today all considering. I was moving at a little slower pace today due to having to work till 4am, but hey you do what you gotta do right. I think Im gona keep this leg routine for a while the quads felt awsome after this. All movements were slowed down and brought really deep. I will however add another hamstring movement in.

RICER88

Hollow
08-31-09, 9:41 am
Hey that’s a step in the right direction RICER88 getting one extra rep on BB curls, great work!

Very interesting leg workout, your legs should have been feeling that one for a bit.

RICER88
08-31-09, 10:05 am
Hey that’s a step in the right direction RICER88 getting one extra rep on BB curls, great work!

Very interesting leg workout, your legs should have been feeling that one for a bit.

Yea the leg workout was good, quads were really pumped. I made sure I did all the movements slow and controlled. I also went as deep as I could, on leg press I was burrying my knees in my chest prety much. And like I said, I need to add another hamstring exercise in there and I think itll be good for a few weeks. Im trying to get away from the squat for a while due to the fact that squating is just feeling unnatural right now.

RICER88

RICER88
08-31-09, 9:57 pm
Aug 31, 2009 1200hours
Chest/Biceps
Incline BB: 135x12, 165x10, 185x9, 195x6
Flat DB: 75x11, 85x7, 90x6
Incline Flys: 55x12, 60x11, 60x11
Superset
Dips: 12, 12, 12
BB Curls: 95x6, 95x6, 95x6
Hammer Curls: 35x10, 40x10, 40x40

Had to switch things up today, since it is a long weekend my gym closes at 5 on saturday, and I have to work till 6, so I am going to run a 4 day split. I am going to run a 4 day split next week to due to the fact taht I am in the Can fit pro next weekend. It will be a nice change of pace tho, get that extra day off will be nice.

RICER88

RICER88
09-02-09, 9:53 am
Sept. 1, 2009 1200hours
Back
Lat Pull Down: 160x10, 180x9, 190x8, 200x6
RG BB Rows: 135x15, 185x12, 225x10, 245x8
RG PullDowns: 130x12, 150x10, 160x9, 170x7
Rack Pulls: 225x10, 275x8, 315x9(PR)
Cable Rows: 170x11, 180x9, 190x7

Great workout today. My buudy/ training partner was there the last 2 days which pushed up the intensity and we were moving at a pretty fast pase. Me and my buddy only get to work out everyonce in a while during the summer due to different work times. but in the fall winter he goes back to school and has more free time and we meet up and hit the iron hard.

RICER88

Hollow
09-02-09, 10:02 am
It looks like you and your training partner knocked out a great workout. It’s always great to hit the iron with someone who shares the same intensity levels. How’s the diet going?

RICER88
09-02-09, 12:17 pm
It looks like you and your training partner knocked out a great workout. It’s always great to hit the iron with someone who shares the same intensity levels. How’s the diet going?

Yea man this week has been awsome so far, I was thinking I was going to need a week off, but then we met up at the gym, and I am hitting lifts I wasnt able to do the week before. The diet it going pretty good. When I started it I was up around 191lbs. Since then I have been around 188-189lbs, So I have lost some, but I believe it is body fat.

RICER88

RICER88
09-04-09, 10:13 am
Sept. 3, 2009 1800hours
Shoulders/ Triceps
Lat raise: 30x12, 35x12, 40x10, 45x7
BB Front RAise: 65x12, 75x12, 85x9, 85x10, 95x6
Reverse PecDeck: 125x20, 135x15, 145x12, 155x9
Arnold Press: 35x13, 40x10, 40x12, 50x8
Rope PushDown: 80x12, 90x12, 100x12, 110x9
Machine Dips: 140x14, 160x12, 160x11, 180x9
Skull Crushers: 75x12, 75x12, 75x11, 75x11

Great work out fellas. Hit the delts hard and from all angles. Tricpes felt pooched after all that to felt awsome.

RICER88

Hollow
09-04-09, 10:15 am
Great work pounding the shoulders and triceps RICER88. Glad to hear the diet is working out for you.

RICER88
09-06-09, 11:04 am
Sept 4, 09 1130hours
Legs
Leg Extensions: 90x20, 105x18, 120x15
Hack Squat: 140x15, 160x15, 180x13, 200x11
Leg Press: 270x15, 360x15, 450x14, 540x12
Superset
BW Lunges: 10, 10, 10, 10
Toe Press: 180x25, 270x20, 320x16, 360x13
SLDL: 135x12, 135x15, 135x15
Seated Leg Curls: 90x15, 100x13, 110x12, 120x10

Pretty good workout here fellas, I made sure all my movements were nice slow and contraolled. I lowered the weight down as far as I could go. felt great.

RICER88

Hollow
09-08-09, 11:07 am
Solid leg session RICER88! That should have left your legs feeling a bit wobbly. I hope you had a great long weekend.

RICER88
09-08-09, 3:58 pm
Sept 7, 2009 1200hours
Chest/ Biceps
Incline Press: 135x12, 175x10, 185x9, 195x6
Flat DB Press: 80x8, 85x6, 90x6 Drop 60x7
Incline Flys: 55x12, 60x11, 60x11
Super Set
Dips: 12, 12, 12
BB Curls: 95x6, 95x6, 105x6
Hammer Curls: 45x9, 45x9, 45x8

Good workout today, The gym was a little busier than normal due to being one of the only gyms open on the holiday monday, but I got everything I needed when I needed it.

RICER88

RICER88
09-08-09, 4:02 pm
Sept 8, 2009 1200hours
Back
Lat Pull Down: 160x10, 170x9, 190x8, 200x7
DB Rows: 70x10, 80x10, 80x10, 90x8
RG BB Rows: 135x15, 185x12, 225x10, 245x9
Rack Pulls: 225x10, 315x9, 350x6(PR)
Cable Rows: 170x12, 180x10, 190x10

Going into this workout I was feeling sluggish and kind of tired, but then I got on the gym floor and the magic just happened, I was feeling good, now however I am starting to feel sore and tired, lol the sign of a good back day

RICER88

Hollow
09-09-09, 10:52 am
Good to hear the workout went in the right direction once you got started.

RICER88
09-10-09, 4:47 pm
Sept 10, 2009 1200hours
Shoulders/ Triceps
Lat Raise: 35x12, 40x10, 10x9, 45x7 Drop 25x8
BB Front Raise: 65x12, 75x10, 85x9
Reverse PecDeck: 135x15, 135x15, 145x11, 145x10
Arnold Press: 35x12, 45x10, 45x9, 50x8
Rope PushDown: 90x12, 100x11, 110x9, 120x7
Smith CGBP: 135x12, 155x10, 175x8, 185x8
Skull Crusher: 75x12, 75x12, 75x12, 75x11

Good workout today fellas, shoulders are on fire and triceps are pumped to the max. Over the last few weeks I have been thinking of changing my routine up. I think I have come to a conclusion. I will continue my normal routine till about october, at which point I will go into a week of active rest where I will not be going to falure at all, just there to get some blood moving. My next plan of attack after the active rest will be a low volume program. Now I havent decided if I want to do two all out sets similar to Hollow1, or do more of a Dorian Yates style where its one set to all out total failure. over the next 2 or 3 weeks I will decide and from there develop a routine and post it for all.

RICER88

Hollow
09-11-09, 9:21 am
Just reading that workout got my shoulders and triceps all fired up, great workout RICER88. It will be interesting to see which direction you take your training next month.

RICER88
09-11-09, 9:45 am
Just reading that workout got my shoulders and triceps all fired up, great workout RICER88. It will be interesting to see which direction you take your training next month.

Thanks Hollow,! I am on the fence right now, Ive been wanting to try a Dorian Yates style workout for some time now, but just havent gotten around to it. Although I remember reading and Yates said he started off doing 2 all out sets to failure so I might start with that, and then make the switch to 1 all out set after a month or 2, I dont know yet.

RICER88

RICER88
09-11-09, 4:14 pm
Sept. 11, 2009 1130
Legs
Leg Extensions: 90x20, 105x15, 120x15
Hack Squat: 140x15, 180x15, 200x14, 220x12
Leg Press: 360x15, 450x15, 500x13, 540x12
SuperSet
BW Lunges: 10, 10, 10, 10 (per side)
Seated Leg Curls: 100x15, 110x15, 120x14, 130x10
Lying LegCurls: 70x14, 80x14, 80x13
Standing Leg Curls: 25x12, 25x12, 25x12
Toe Press: 180x30, 270x25, 360x16, 360x12
Donkey Calf Raise: 180x17, 180x15, 180x15

Great workout today. Me and BillyGUNZ hit it hard and at a pretty good pace. My quads were so pumped up it was unbelievable I loved it.

RICER88

Hollow
09-14-09, 11:10 am
My legs are sore from just reading that one! You guys definitely had yourselves a great session!!!

RICER88
09-14-09, 9:39 pm
My legs are sore from just reading that one! You guys definitely had yourselves a great session!!!

Yea we did have an intense workout for sure, the legs felt like jello the rest of the weekend, it didnt help that we were sitting at can fit all day. lol

RICER88

RICER88
09-14-09, 9:44 pm
Sept 14, 2009 1200hours
Chest
Incline BB: 135x12, 175x10, 185x8, 195x9
Flat Db: 85x7, 90x6, 90x6
Incline Fly: 60x12, 60x11, 60x11
Super Set
Dips: 12, 12, 12

Toe Press: 180x30, 270x25, 360x16, 410x12

Great Workout today. On that last set of Incline Press I gave my self an extra 30seconds between sets and damn did it pay off, 195 felt so light. I was only aiming for 7 but Ill take 9 any day, lol

RICER88

Hollow
09-15-09, 12:12 pm
Outstanding workout RICER88! I definitely would have to say 9 is better then 7!!!

RICER88
09-17-09, 3:48 pm
Sept. 15,2009 1200hours
Back
Lat PullDown: 160x12, 180z9, 200x8, 200x6 Drop 150x6
DB Rows: 70x10, 80x10, 90x9, 95x7
RG BB Rows: 135x15, 185x12, 225x11, 245x10
Rack Pulls: 225x10, 315x9, 350x7
Cable Rows: 170x12, 180x11, 190x9

This was an intense workout felt great, back is sore as hell now tho.

RICER88

RICER88
09-17-09, 3:52 pm
Sept. 17, 2009 1200hours
Shoulders
Lat Raise: 30x12, 35x12, 40x10, 45x8
Bb Front RAise: 65x12, 65x12, 75x10
R. PecDeck: 135x15, 135x15, 145x12, 155x8
Arnold Press: 40x10, 45x10, 45x10, 50x8
Seated Calf Raise: 90x30, 135x20, 135x20, 160x15, 90x25

Good work out today, I was in and out in like 50minutes. delts are on fire and it was a pain in the ass driving home after hitting the calfs with that many reps.

RICER88

RICER88
09-17-09, 4:01 pm
Well fellas, you know how I was talking about switching up my routine and everything in the next few weeks or so, well I have decided what I am going to do, No its not 2 all out sets to failure like Hollow, no its not a Blood and Guts Dorian Yates routine. I'm crossing over to what some may say is the dark side of bodybuilding. I'm going DC (DOGCRAPP) training. I have made up my routine, and have posted it over at Intensemuscle.com (in the Puppy Pound) so that the vets on DC can let me know if I need to change anything. Once I have it all set, I will post it up here for you guys to check out as well. Ill b training Monday, Wednesday, And Friday. Tuesday and Thursday will be abs and cardio. Come october I will be playing pick up hockey on sundays, so that will count towards my third cardio session. So next week Will be my last week of volume work and then I will take a week off so that my body can heal completly and give myself a little mental break. October 5th will be my first day of DC Training.

RICER88

RICER88
09-19-09, 10:28 pm
Sept 18, 2009 1200hours
Arms
BB Curls: 95x6, 105x6, 105x6, 105x5
Hammer Curls: 40x10, 40x10, 45x10, 50x8
Rope PushDown: 80x15, 90x12, 100x10, 110x9
CGBP (Smith): 135x12, 155x12, 175x11, 185x10
Skull Crushers: 75x12, 75x12, 75x12, 75x12

Good workout today, arms were pumped up and felt huge.

RICER88

RICER88
09-19-09, 10:32 pm
Sept 19, 2009 1825hours
Legs
Leg Extensions: 90x20, 105x18, 120x15
Hack Squat: 140x15, 180x15, 200x15, 230x12
Horizontal Leg Press: 270x15, 360x15, 450x15, 500x12
Super Set
BW Lunges: 10, 10, 10, 10
seated Leg Curls: 90x15, 100x15, 110x15, 120x12
SLDL: 135x12, 135x12, 135x12, 135x12
1Leg Leg Curls: 25x12, 25x12, 25x12
Toe Press: 180x30, 270x25, 360x18, 410x14

Good work out today, Knees where felling a little shaky but I managed to get through it.

RICER88

RICER88
09-19-09, 10:51 pm
WEll I know I was going to do another week of volume work before I take a week off, but I am just feeling kind of run down and sluggish, so I am taking next week off and then will start DC. I am excited to try this work out and see what it will do for me. So here is my plan of attack.

A1(Chest/ shoulders/ Triceps/ Back Width and Thickness)
Incline DB Press (20-30RP)
Hammer Strength Shoulder Press(20-30RP)
CGBP on Smith(11-20RP)
Hammer Stength Lat PullDown(11-15RP)
Rack Pulls(6-9SS then 9-12SS)

B1 (Biceps/ Forearms/ Calves/ Hamstrings/ Quads)
DB Curls(20-30RP)
Reverse Curls(10-20SS)
Toe Press(10-12)
Lying Leg Curls(15-30RP)
45Degree Leg Press(6-10SS then 20rep WM)

A2 (Chest/ shoulders/ Triceps/ Back Width and Thickness)
Flat DB Press(20-30RP)
Smith Shoulder Press(11-20RP)
Flat Skull Crusher(15-30RP)
Rack Pull Ups(11-20RP)
BB Rows(6-9SS Then 9-12SS)

B2(Biceps/ Forearms/ Calves/ Hamstrings/ Quads)
BB Curls(11-20RP)
Hammer Curls(10-20SS)
Seated Calf RAise(10-12)
SLDL(9-12SS)
Horizontal Leg Press(6-10SS Then 20rep WM)

A3(Chest/ shoulders/ Triceps/ Back Width and Thickness)
Smith Incline Press(11-15RP)
DB Shoulder Press(20-30RP)
Over Head DB Extensions(15-30RP)
Reverse Grip Lat PullDown(11-15RP)
T Bar Rows(6-9SS Then 9-12SS)

B3(Biceps/ Forearms/ Calves/ Hamstrings/ Quads)
DB Preacher Curls(20-30RP)
Cable Reverse Curls(10-20SS)
Donkey Calf RAise(10-12)
Seated Leg Curls(15-30RP)
Hack Squat(6-10SS Then 20 rep WM)

*I will also be doing the extream stretches as well. I dont know if I am going to start with 30seconds and move up or 45seconds. that I will let you know when I start.

RP= Rest Paused
SS= Straight Set
WM= WidowMaker

Over my week of I am going to change around my diet a little as to really focus on recovery. Any other DCers feel free to let me know what you think.

RICER88

Hollow
09-24-09, 10:35 am
Enjoy your week off RICER88!

RICER88
09-24-09, 11:21 pm
Enjoy your week off RICER88!

I am enjoying my week off, but at the same time I am going nuts, when you get use to going to the gym so much and then just stop dead, there is nothing to do with your time, lol. I am feeling healed up, not sore or anything.

RICER88

Hollow
09-25-09, 9:50 am
Just think of how fresh you’ll feel to hit the weights again next week. It may be the hardest thing taking a break but your body will be thanking you for it.

RICER88
09-28-09, 3:03 pm
Sept 28, 2009
1200hours
First day of DoggCrapp

Chest/ Shoulders/ Triceps/Back (A1)
Incline BB Press: 70lbs x 16/7/5 RP
HS Shoulder Press: 140x 16/6/4 RP
Smith CGBP: 185x 12/6/3 RP
HS PullDown: 200x 8/4/3 RP
Rack Pulls: 295x9 SS, 245x15 SS

All stretchs at this point are being held for 45seconds

Holy Fucking Hell does this program kick the shit out of you. I fucking love it, I can already tell that I am going to be sore as fuck tomorrow, especially my back, it feels like I did about 20sets for it. Tomorrow is abs and cardio.

RICER88

RICER88
09-29-09, 10:42 pm
God damn I am sore as hell after yesterdays workout. thank god today was just a cardio and ab day. for abs I kept it simple, 3 movements for 1 body weight crunch for 4 sets, 1 weighted exercise for 4 sets, and 1 leg raise movement. then did 30 minutes of cardio followed by some light stretching.

RICER88

Hollow
09-30-09, 12:56 pm
God damn I am sore as hell after yesterdays workout.

RICER88

Good times...good times!

RICER88
10-04-09, 7:10 pm
Sept 30, 2009
1630
Bicep/Forearms/Calves/Hamstrings/Quads

DB Curls: 40x 12/6/4 =22RP
Reverse Curls: 60x20 SS
Toe Press: 230x12
Lying Leg Curls: 110x 11/5/2= 18RP
Leg Press: 540x12 SS, 410, 410x20 WM

All stretches where held for 45 seconds

RICER88

RICER88
10-04-09, 7:11 pm
oct 1, 2009
1200
Just abs cardio and some light stretching today, so far so good, I am sore, but loving every minute of it.

RICER88

RICER88
10-04-09, 7:16 pm
Oct 2, 2009
1720
Chest/Shoulders/triceps/back
Flat DB: 75x 13/6/2= 21RP
Smith Shoulder Press: 155x 10/6/2= 18RP
Skull Crusher: 85x 16/6/3=25RP
Rack Pull Ups: BW+25x 11/4/2= 17RP
BB Rows: 225x9 SS, 185x13SS

All stretches held for 45 seconds again.

Looking forward to next week, should be fun (double leg week)

RICER88

Hollow
10-05-09, 12:34 pm
I’m getting sore just reading those workouts. Great work RICER88!

RICER88
10-06-09, 10:26 am
Oct 5, 2009
1200
Biceps/Forearms/calves/hams/quads
BB Curls: 85x 11/5/3= 19 RP
Hammer Curls: 40x15 SS
Seated Calf Raise: 70x12
SLDL: 185x12 SS
Horizontal Leg Press: 500x11 SS, 360x25 WM

All stretches held for 45 seconds.

great work out, in and out in like a hour. things are going good so far. the way I see it tho is these first 2 weeks are just the starting, next week is where the war actully begins when I have to kick the shit out of my log book.

RICER88

Hollow
10-06-09, 10:51 am
Another solid workout RICER88! How’s the diet treating you? Have you had to make any further adjustments?

RICER88
10-06-09, 12:31 pm
Another solid workout RICER88! How’s the diet treating you? Have you had to make any further adjustments?

I have completly over hauled my diet. I dropped the fat content down, and raised the carb intake up. I felt that the high fat moderate carbs, and protein, didnt really do it for me. I did gain a decent amount of weight, but my gut also got bigger then before. I use to do the old arnold 40/40/20, but now Im trying somthing simular to the dorian yates diet that was posted of here. Ill post it later on tonight or tomorrow sometime.

RICER88

RICER88
10-06-09, 9:44 pm
oct 6, 09
1200hours
just abs and cardio, and light stretching today fellas, felt pretty good.

So the new diet, its looking like this....

Meal 1
4 egg whites
2 eggs
1 scoop whey
3/4 cups oats
1 banana

Meal 2 (pre)
1 scoop beef protein iso
1 scoop waxy maize
1oz raisins

meal 3 (post)
1 pack Nitro
2 scoops waxy maze

Meal 4
6oz ground beef
or
8oz chicken
8oz potatoe or yam
greens
1banana

Meal 5
2scoops whey
3/4 cups oats
1oz raisins

Meal 6
8oz chicken
or
1.5 cans tuna
8 oz potatoe/yam
1oz raisins

Meal 7
4 egg whites
2 eggs
1 scoop beef protein iso

RICER88

RICER88
10-08-09, 10:27 am
Oct 7, 2009
1630
Chest/shoulders/Triceps/Back
Smith Incline Press: 185x 11/5/3=19RP
DB Shoulder Press: 50x 13/5/3=21RP
OH DB Extensions: 60x 17/9/5= 31RP
RG Lat PullDown: 140x9/5/3= 17RP
T Bar Rows: 205x8SS 160x12SS

All stretches held for 45 seconds.
Great workout today fellas, I am loving DC so far, I am in and out in like an hour, and I am sore as hell after each session. I might up the stretches up to 1 minute next week. next up abs and cardio.

RICER88

Hollow
10-08-09, 1:14 pm
The more I read the more I am tempted to try DC training. Diet looks solid.

RICER88
10-08-09, 3:23 pm
The more I read the more I am tempted to try DC training. Diet looks solid.

Thanks alot Hollow, I am still trying to figure out which style of diet works for me, but that is part of the journey right.
As for DC if you want to try it you chould read the stickies over at intensemuscle.com so that you understand the program and get more info on it.

RICER88

RICER88
10-13-09, 11:16 am
Oct 9, 2009
1200hours
Biceps/Forearms/Calves/Hams/Quads
DB Preacher Curls: 30x 16/6/3= 25RP (per arm)
Cable Reverse Curls: 70x20 SS
Donkey Calf Raise: 180x10
Seated Leg Curls: 120x 16/8/5- 29
Hack Squat: 180x10 SS, 140x30WM

All stretches held for 45 seconds

God damn after that widow maker I had the biggest head rush, holy shit.

RICER88

RICER88
10-13-09, 11:21 am
Oct 12, 2009
1200hours
Chest/shoulders/Triceps/Back
Incline DB Press: 75x14/5/3=22RP
HS Shoulder Press: 150x13/5/2=20RP
Smith CGBP: 195x 10/5/2= 17RP
HS PullDown: 220x 8/4/2= 14RP
Rack Pulls: 315x9SS, 265x12SS

Great workout, feeling pretty sore today. This was the first day where I had to beat the shit out of the log book, and so far I have. I have moved stretches up to 1 minute as well.

RICER88

Hollow
10-13-09, 1:58 pm
Great work beating the crap out of the log book RICER88! My stomach got a little queasy just thinking about that widow maker.

RICER88
10-15-09, 9:47 pm
Oct 14, 2009
1645hours
Biceps/Forearms/Calves/Hams/Quads
DB Curls: 40x 14/6/5= 25RP
Reverse Curls: 75x20SS
Toe Press: 250x11
Lying Leg Curls: 110x 14/6/3= 23RP
Leg Press: 590x10 SS, 450x21WM

God damn I thought I was going to cry by the 8th rep of those toe press' they hurt like a mother fucker.

RICER88

RICER88
10-16-09, 11:14 pm
Oct16, 2009
1200hours
Chest/Shoulders/Triceps/Back
Flat Db Press: 75x 15/6/4= 25RP
Smith Shoulder Press: 160x 12/5/2= 19RP
Skull Crusher: 85x17/6/4= 27RP
Rack Pullups: BW+25x 11/5/3= 19RP
BB Rows: 235x9SS, 195x12SS

All stretchs where held for 1minute.

I thought I worked out hard before, but now I know what its really like to push your body further then it wants to go, and then come back for more! I have already noticed some changes in my body, I look leaner at certain points of the day, and my arms are looking bigger as well. over all my muscles seem to be fuller!

RICER88

RICER88
10-20-09, 10:59 pm
Oct 19, 2009
1200hours
Biceps/Forearms/Calves/Hams/Quads
BB Curls: 90x 10/5/3= 18RP
Hammer Curls: 40x18SS
Seated Calf Raise: 80x12
SLDL: 195x 12SS
Horizontal Leg Press: 540x9SS, 400x 23WM
All stretches held for 1 minute

RICER88

RICER88
10-22-09, 4:15 pm
Oct 21, 2009
1200hours
Chest/Shoulders/Triceps/Back
Smith Incline Press: 195x 8/4/3=15RP
DB Shoulder Press: 50x 15/7/3= 25RP
OH DB Extensions: 65x 15/8/5= 28RP
RG LatPulldown: 150x 8/5/3= 16RP
TBar Rows: 215x5 SS, 170x12SS

Stretches held for 1 minute.

This workout was intense, I left this workout feeling light headed and drained! Im loving this program tho, bigger, stronger, fuller, Leaner all at once!

RICER88

RICER88
10-24-09, 11:01 am
Oct 23,2009
1200hours
Biceps/Forearms/Calves/Hams/Quads
DB Preacher Curl: 35x 12/5/3= 20RP
Reverse Cable Curls: 80x20SS
Donkey Calf RAise: 180x11
Seated Leg Curls: 130x 13/7/4= 24RP
Hack Squat: 200x10SS, 160x25WM

All stretches held for 1 minute.

My head was fucked up for like 4 hours after this one, But like I have said, the changes my body have made in just the first month of training like this is awsome!

RICER88