ricky's journal of hope!

7/11/2005
chest
incline bb press
1/225/15
1/245/12
1/265/9
1/275/6
flat db press
1/115+greenband/7
1/115+greenband/7
1/115+band/5-6
pushdwns
1/120/20
1/140/16
the band can really change things up.
 
pretty ricky said:
7/11/2005
chest
incline bb press
1/225/15
1/245/12
1/265/9
1/275/6
flat db press
1/115+greenband/7
1/115+greenband/7
1/115+band/5-6
pushdwns
1/120/20
1/140/16
the band can really change things up.
Click to expand...


115 with green band got a little tug to it.
 
yes indeed the heaviest set of db's i got are 115 so with the help of the band it goes from heavy to real heavy!and it kinda makes it want to go this way and that way if you know what i mean.
 
7/12/2005
bi's/calve's
preachers
1/110/12
1/110/10
1/110/10 all real slow on the neg and explode on the pos like a 6-8 second neg.and hard contaction on the pos. can you say burn.
seated curl
1/40/8
1/45/6
1/50/6
cons
3/30/10-8
calves
seated calf raise
4/135/failure
Real quik session but real tuff.after those preachers i had nothing!I mean I got off the bench and had to dance the pain away!It feels good when your done and hurts like hell when you aint!I weighed in at 234#'s today that is a good 6-8#'s from my cycle I will do %bf fri.and see where I stand.I did a short cycle so I'm happy as long as the body fat stayed the same,about 17% i would love to walk around at 240 and 10% at 5'10" that would be nice.Although when I get there it still wont be enough.I will post pic's asap!
 
Last edited:
7/13/2005
tri's/delt's
skulls
1/120/12
1/130/10
1/140/7-1
1/150/2-4
pushdwns supered with bench dips
2/100/20
1/100/14
dips3/bw/20
bb shoulder press
1/185/12
1/205/8-1
1/215/8-1
side laterials
1/30/15
1/35/10
1/40/10
nice to push 215 on my shoulder press after being prefatigued by the tri work.this was a good workout flew through it,got burnt.
 
7/14/2005
back
pulldowns
1/170/15
1/190/12
1/190/10
1/210/9-1
t-bar rows
1/3plates/20
1/4plates/15
1/5plates/10
1/5plates+25#'s/7
straight arm pulldown
3/80/12
the t-bars were heavy on that last set and i didn't have shit left so i didnt do my trap work.i will adress it soon!i have been thinking about changing my traing up in a few weeks to DC.what do yall think of DC training and should i give it a whirl for a while.my current rutine is good it's just gettin stale!
 
7/17/2005
legs
leg press
1/5plts p/s/15
1/7plts/10
1/8plts/10
1/10plts/6-1hands on knees to help
ext.
3/3plates/15 real slow hard squeeze.
sldl
1/135/10
2/225/10
1/315/6
hot as hell in my gym about 100degree's did it different today didn't want to squat.i thaught about it then changed my mind.almost puked on the press' i know i would have if i squated.i took a look at the t-nation article blackbeard posted and it made some good sense.still alot of science in that westside stuff.i'm gonna study it and figure it out,i'm not a plifter by no means as yall can tell by the #'s.i want to be a bodybuilder but to get real big i know you have to push real big,and lets face it being stronger than most everybody you see is a cool thing!!so thats why i'm wondering and thinking of using a lifting routine like the pliftrs to push my strength way high and build some mass.plus there's a 100%raw lift in my area in oct. sanctioned in NC i know some guys lifting in it and it would be nice to make a showing.shit i aint never done it dont know if i'll be ready or if i'll get killed just would like to try.
 
7/18/2005
chest
incline bb press
1/245/12
1/255/12
1/275/8
1/285/5-1
flat db hammer grip press
1/75/15
1/75+green band/12
1/75+green band/11
incline flyes
2/40/12
good day on my incline's 285 on my last set is a personal best never been that heavy on incline.narrowed my grip up too went from index finger on the ring to middle finger on the ring i gonna change the grip for awhile pull it in just to change the stress'.i'm gonna do that bench meet screw it i looked at the records from the last and 220# is stacked a couple guys over 500#'s but 242# is pretty good for me like one guy at 465#'s which is alot more than me but i might place in that weight class,as long as i kep eating i dont think i will lose enough weight to lift in the 220#.as it stands now i'm 234#'s.hopefully there's a division for guys who aint ever did it before like a novice that might help.i'm doing it anyway so i'm gonna work to it.if yall got some advice to help me put some pounds on my bench before the meet help me please!
 
7/19/2005
bi's/rear delt's/abs
preacher
1/90/15
1/100/12
1/110/8-1
1/120/7-2
standing bb curl
3/90/failure btween 9-7
facepulls
1/100/15
3/110/10
weighted crunch
3/50/50
first i've done abs in the gym for awhile usually do em at night chillin with the family.the fam watches the tube and my kids crawl all over me it's kinda like play time and i get work in without being in the gym plus teaches the kids to stay active and exercise.all in all a quick simple day in the gym.
 
7/20/2005
tri's
weighted dips
1/35/20
1/60/16
1/70/13
1/80/10
skullz
1/90/12
1/110/12
thats all real quik the dips are a change because going heavy on the skullz hurting the ole elbows!oh yeah using dumbells strapped on with a belt on and one looped through that to hold the db.
 
pretty ricky said:
7/20/2005
tri's
weighted dips
1/35/20
1/60/16
1/70/13
1/80/10
skullz
1/90/12
1/110/12
thats all real quik the dips are a change because going heavy on the skullz hurting the ole elbows!oh yeah using dumbells strapped on with a belt on and one looped through that to hold the db.
Click to expand...

do you like the high rep dips as apposed to, say sets of 8 reps?

Lol, i just got a dip belt. before i was like you, i would loop a chain through the front of my belt and put the chain through some plates. pain in the ass too, always afraid the belt was going to break and the weight land on my foot.

you going pretty heavy on those dips too. good job broly.
 
just did em for a change my elbows bothering me.i hadn't done em in awhile so i didn't know where to go with the weight next time i will shot for more weight and less rep and really thr first was a warm up still i should have left it off.
 
7/21/2005
back/traps
chins
3/bw/failure8-5
closegrip pulldwn
1/120/15
1/140/12
1/150/10
t bar row
1/4plates/15
1/5plts/11
1/6plts/7 real heavy best ever
shrugs
1/405/9
1/405/8
assbuster today those t-bars are getting heavy as shit but love the movement.good workout today!
 
7/24/2005
shoulders/legs
seated press
1/205/10
1/225/10
1/235/8
side lats
1/35/15
2/40/12
plate raise
2/10
squats
1/135/15
1/225/12
1/315/10
1/405/5
nice day best ever on shoulder press my partner hit a personal best too so we were hype!
 
7/25/2005
bi's/calves
standing ez curl
1/80/15
1/90/10
1/100/8
1/110/3-3
preacher
3/90/8
rope curl
2/80/8
seated calf raise
3/4plates/failure
hot as a bitch thtas all i got to say about that!
 
7/26/2005
chest
flat bench
1/245/10
1/285/7
1/325/5
1/365/3
1/385/1
i was burnt after the max so it's all i did didn't feel great but got one in.everything felt heavy!
 
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