ricky's journal of hope!

[pretty ricky]

8/11/2005
back/bi's/ab
chins
3/bw/failure/8-6
seated row
1/210/12
1/230/8
1/240/8
rev grip pulldwn
1/150/12
1/170/8
incline db curl
1/40/10
1/40/8
1/40/7
weighted crunch
2/50/50
cardio for lunch 30 mins treadmill fast walk inclined
i'm trying to work my bi's with back and tri's and shoulders with chest.it has been time for a change up.legs will consist of squats and sldl like always.

 

[pretty ricky]

8/12/2005
chest/tri/shoulder
flat bb
1/225/10
1/315/5
1/365/3
incline db
1/100/9
skulz
2/120/10
side lats
2/40/10
bb shoulder press
2/205/8-7
no cardio today.quik but brutal.

 

[pretty ricky]

8/13/2005
cardio
10 mile bike ride on the crusier!
no lifting

 

[pretty ricky]

8/16/2005
back/bi's
chins
3/bw/failure/11-6
rack pulls mid shin
1/225/12
1/315/10
1/405/8
rows
1/120/12
1/150/8
standing ez curl
1/70/12
1/80/12
1/90/12
hammer db
1/40/10
cardio 30 mins arc trainer set at max for lunch

 

[pullinbig]

looks solid

 

[pretty ricky]

8/17/2005
chest/tri/shoulder
speed bench
1/185/2
1/195/2
1/205/2
1/225/2
1/245/2
1/255/2
1/275/2
all with green band but last set
db hammer incline
2/115/6-5
seated shouldr press
1/205/10
1/215/8
upright row
1/90/12
1/120/10
dip machine
1/5plts/15
1/5plts+10/15
1/5plts+25/13
cardio 30 mins arc trainer maxed for lunch.

 

[pullinbig]

looks like someone headed towards being a powerlifter

 

[pretty ricky]

8/18/2005
no lifting
cardio30 min arc trainer for lunch
you know it looks kinda like that but not really.i got to lift in a bench meet in oct. if i place high enough then in nov. too.that 1 is out in your neck of the woods pb.just really changing my routine up for the bench meet and to basicaly do something different and hopefuly grow in STRENGTH and SIZE!

 

[pretty ricky]

but maybe heading that way!lol

 

[pullinbig]

the bench meet in raliegh?

let me have the details. ill try to make it. im fifteen minutes from N. raleigh

 

[pretty ricky]

8/19/2005
back/bi's
chins
3/bw/failure
rev grip pull dwn
1/180/10
1/200/8
1/210/5-2
gm's
1/185/8
1/205/5
db hammer curl
1/35/10
1/40/10
cardio 30 mins arc trainer for lunch
i dont know if the gm's were right my knees would bend some.i got to get used to the motion but my back is fucked!

 

[pretty ricky]

nothing today just grillin and chillin!

 

[pullinbig]

give me the scoop on the raleigh bench meet.

 

[pretty ricky]

8/21/2005
nothing today.
i will put that up in my journal very soon hopefully.the date has changed and the info is no longer up on the site but i put in an email and should have the particulars soon.i do know it's on october 22,2005 and it's in raleigh.sanctioned by 100%raw powerlifting.

 

[pretty ricky]

8/22/2005
chest,tri,shoulder
bench
1/275/8
1/315/5
1/335/1 paused
1/355/1 paused good lift
1/365/lost form and blew it BBAADD!
incline db hamer
2/80+black band/9-7
side raise
1/30/10
1/35/10
pullaparts
2/black band/21-17
tri pushdwn
2/120/20-12
felt bad after i didn't make the 365# pause i aint made a gain in awhile!the 355# felt better hit the groove just right it came off my chest real good.10#'s can really change things in a big way esp.when you pause it out.that shit is hardcore.i'm getting a problem when the bar is about 4-6 inches off it just stops with the 365# i don't get it?yall got some helpfull hints throw em at me!

 

[pullinbig]

pause benching and bottom up rack work to bring up the bottom end of the bench.

 

[pretty ricky]

8/23/2005
squats/back/bi's
front squat
1/185/12
1/205/10
1/225/9
1/275/5
pulldwns
1/190/12
1/210/10
1/220/7
rack pull
1/235/10
1/365/8
1/415/6
db curl
1/35/12
1/40/10
first time doing front squats in a long time.good day though!

 

[pretty ricky]

8/24/2005
cardio arc trainer 30 min for lunch

 

[pullinbig]

8/23/2005
squats/back/bi's
front squat
1/185/12
1/205/10
1/225/9
1/275/5
pulldwns
1/190/12
1/210/10
1/220/7
rack pull
1/235/10
1/365/8
1/415/6
db curl
1/35/12
1/40/10
first time doing front squats in a long time.good day though!

bet you slept good.

 

[pretty ricky]

i'm feeling it today!don't let me mind ya!