ricky's journal of hope!

[blackbeard]

i got beat the hell down from my lsat workout.a big arch and tighten those traps got me sore in my back and traps.when i can get real tight like that sometimes i get a little sore in the upper mid back.any body else have that happen?

make sure to inlcude stretching as part of your routine..i try to stretch everyday..it will also make you more flexible and allow you to make a bigger arch..

I notice when i get slack on my flexibility work my bench is the first thing that suffers

 

[pretty ricky]

11/19/2005
squats
front squats
1/275/5
1/315/2
sldl
1/315/8
felt sluggish on sat. when i lifted.i'm gonna take a week off get some good rest.i might do a bench night tonite.i feel good right now but well see.i'm gonna change some stuff up real soon.

 

[pullinbig]

nice front squats.

and up getting a sore back side from benching happens from time to time.

 

[pretty ricky]

11/23/2005
chest
paused bench
3/315/1
db tri ext
1/115/8
1/115/7-1
tri pushdwn
2/100/12
preacher curl
3/100/12
db curl
1/30/15
1/45/8
just did some bi's for the hell of it.the pause was still pretty good.

 

[pretty ricky]

11/28/2005
back
chins
3/bw/failure
db rows
2/115+black band/8
1/115+bb/6
pull thru
1/120/10
1/140/10
db curl
1/35/15
1/45/7
first i've ever done pull thrus a good exercise had the back on fire.i can definately add some weight to those just felling it out.gotta invest in some bigger bells!botn my home gym and my regular gym have anything bigger than 115#,and i really like db rows.

 

[pullinbig]

nice posterior day holmie.

you still on for 1/28?

 

[pretty ricky]

i want to be there.i probally wont lift.i would still like to be there just to see it go down.hey pm me the directions.with the new bypass i can make raliegh in 2hrs and 20 mins.

 

[pullinbig]

pm me your # again and we'll do a call.

 

[pretty ricky]

11/30/2005
chest
pause bench
3/315/1
1/335/1
tri db ext
1/90/12
1/100/10
face pull
1/100/10
1/140/8
the 335 was slow as hell.bah humbug!

 

[pullinbig]

how dem shoulders feel?

 

[pretty ricky]

pretty good.i get em good and warm and they feel pretty good.alot of cuff work before i lift.

 

[pullinbig]

sounds like a good plan to me.

 

[pretty ricky]

12/5/2005
legs
box squats 18"
1/365/5
1/405/5
sldl
1/315/6
first time doing box squats i think i need a shorter box this one hab me right at paralel.

 

[pullinbig]

normally 18" is way above parallel. 14-15 is about right for me to be parallel.

nice squatting regardless

 

[pretty ricky]

yeah i need it a little lower.my partner has a longer leg and it was good for him.me on the other hand my short ass needs a shorter box and will have one next time. this one was real close to parallel i could just feel it but i'm used to squating deeper and i need a shorter box,but all in all i liked the feel of em.

 

[mister69]

for first time doing box squats,,,,you killing it....great #'s as always brotha

 

[pretty ricky]

12/7/2005
chest
bench
1/315/3
1/335/2
cg bench
1/225/10
1/275/5
side lats
1/30/12
1/40/12
thanks mister 69.my ass is sore from those box squats.

 

[pretty ricky]

12/9/2005
back
lat pulls
1/200/6
1/225/6
csr
2/4plates+25/10
db curl
2/30/12
quik little work out.

 

[tman55]

quickie better than none

 

[pretty ricky]

12/12/2005
legs
squats
1/405/5
1/455/4
1/475/2pr
felt great depth was good killed it!time to wrap though!felt a little pinch behind the knee cap sorta.