Adventures of richiec sponsored by Dispense Quick

[richiec]

Had a good lifting day Friday, forgot to update.

Did legs and bi's

Front squats:
185 x 10 (could've and should've gone higher, disappointed in myself)

DB sldl:
60x15 (could've done more but grip gave out)

Alt DB Curl:
50 x 12,5,4

Leg Ext:
160 x 20


I think I need to clean up my diet a little. I've been extremely hungry and just eating whatever. I've been prepping my food still but eating out needs to stop.
Back to watching food intake today

 

[tripleOT]

Had a good lifting day Friday, forgot to update.

Did legs and bi's

Front squats:
185 x 10 (could've and should've gone higher, disappointed in myself)

DB sldl:
60x15 (could've done more but grip gave out)

Alt DB Curl:
50 x 12,5,4

Leg Ext:
160 x 20


I think I need to clean up my diet a little. I've been extremely hungry and just eating whatever. I've been prepping my food still but eating out needs to stop.
Back to watching food intake today

Do you generally do front squats over back squats? Its been a while since I've thrown them in a workout. Need to get them back in the rotation.

 

[richiec]

Do you generally do front squats over back squats? Its been a while since I've thrown them in a workout. Need to get them back in the rotation.

Did back squats Monday. My gym equipment is limited so finding quad lifts has been a challenge.

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[ldog]

Had a good lifting day Friday, forgot to update.



Did legs and bi's



Front squats:

185 x 10 (could've and should've gone higher, disappointed in myself)



DB sldl:

60x15 (could've done more but grip gave out)



Alt DB Curl:

50 x 12,5,4



Leg Ext:

160 x 20





I think I need to clean up my diet a little. I've been extremely hungry and just eating whatever. I've been prepping my food still but eating out needs to stop.

Back to watching food intake today

Thanks for the update. Diet is the hardest part of this lifestyle....particularly when life is stressful!!


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[richiec]

Will update tomorrow from yesterday and today. Back and chest are sore from yesterday. Back hasn't been sore in a while, love it

 

[ldog]

Will update tomorrow from yesterday and today. Back and chest are sore from yesterday. Back hasn't been sore in a while, love it

Dialed in man!!!


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[richiec]

Monday, great workout!!!

Felt good going into the gym so was hoping for some good lifts.

Did some pec deck flys to warm up

Incline BB
135 x 12
185 x 10
225 x 6
265 x 10,3,1 (up 10lbs from prior lift)

Smith Overhead Press
135 x 10
185 x 6
235 x 9,6,2 (up 10lbs from prior lift)

Reverse Grip BP
195 x 12,8,6 (up 10lbs from prior lift)

One arm pull down
100 x 15
145 x 10
175 x 17 SS (up 2 reps from last time)

Rack Pulls
135 x 12
225 x 8
315 x 6
405 x 10 (2 more reps from last lift)

Felt great on Monday. Back was fried Tuesday which hasn't happened in a long time

 

[richiec]

Little disappointed in today's gym session

Preacher Curls
70 x 10
80 x 6
90 x 4
100 x 10,4,3 (up 10lbs from last lift so happy with that)

SLDL
bar x 15
95 x 12
135 x 10
185 x 20 (5 more reps than last time!)

Leg Press
4pps x 15
6pps x 12
8pps x 8
10pps + 45lb DB x 4 (as I was lowering, something just felt "off", didn't feel strong today on leg press, bummed out as I got 10 reps with 10pps last time)
Think it was an off day so will keep the exercise there and see how it goes next time

Widow Maker
Leg Ext
165 x 20 (screaming!)

 

[Montego]

Little disappointed in today's gym session

Preacher Curls
70 x 10
80 x 6
90 x 4
100 x 10,4,3 (up 10lbs from last lift so happy with that)

SLDL
bar x 15
95 x 12
135 x 10
185 x 20 (5 more reps than last time!)

Leg Press
4pps x 15
6pps x 12
8pps x 8
10pps + 45lb DB x 4 (as I was lowering, something just felt "off", didn't feel strong today on leg press, bummed out as I got 10 reps with 10pps last time)
Think it was an off day so will keep the exercise there and see how it goes next time

Widow Maker
Leg Ext
165 x 20 (screaming!)

Lol

(screaming)

Love it. Sometimes you just aren't primed up. Anything changed before this set of leg press compared to last? Exercise selection, rest between sets, food intake, cardio, sleep? So much that can effect training.

 

[richiec]

Lol

(screaming)

Love it. Sometimes you just aren't primed up. Anything changed before this set of leg press compared to last? Exercise selection, rest between sets, food intake, cardio, sleep? So much that can effect training.

Actually I think I rested a little longer than the last time, and my headphones crapped out on me. That is normally my "pusher" so that could be it

 

[richiec]

Bro....quality fish oil and VitK2....it's all I use and it works....make sure you get plenty of water. If your not big into cardio then speed up your workouts with the same weights....it's very hard but helps with your cardio and overall heart rate.


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I got the Life Extension "Super K with K2 Complex" in today

It has the following:
K1 - 1500mcg
K2 (menaquinone-4) - 1000mcg
K2 (menaquinone-7) - 200mcg

Recommended is 1 gel cap a day. Will probably take 2 lol

 

[ldog]

I got the Life Extension "Super K with K2 Complex" in today



It has the following:

K1 - 1500mcg

K2 (menaquinone-4) - 1000mcg

K2 (menaquinone-7) - 200mcg



Recommended is 1 gel cap a day. Will probably take 2 lol

Very good bro....take it year round. K2 is an excellent Vitamin and a must for any AAS user.


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[richiec]

So I've been slipping on taking my dog for walks in the morning for about 1.5 weeks. I feel like a terrible owner but I just love to sleep! Plus, I have to walk by my 2.5 yr old daughters room to taker the dog out the front door and don't want to wake her up. Since doing the DC 2 way, I've been using Tuesday and Thursday to walk on the tread mill incline 9 at 3.5mph for 15-20 minutes and do abs as a way to fight off fat.

I feel great, but neglecting the dog is getting her fat lol
So gotta suck it up and take her

 

[TeknoViking]

You have already made some great improvements. Keep grinding bro!

 

[ldog]

So I've been slipping on taking my dog for walks in the morning for about 1.5 weeks. I feel like a terrible owner but I just love to sleep! Plus, I have to walk by my 2.5 yr old daughters room to taker the dog out the front door and don't want to wake her up. Since doing the DC 2 way, I've been using Tuesday and Thursday to walk on the tread mill incline 9 at 3.5mph for 15-20 minutes and do abs as a way to fight off fat.



I feel great, but neglecting the dog is getting her fat lol

So gotta suck it up and take her

Lol...dogs are the best man...they love you no matter what!


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[richiec]

Went to Europa Orlando yesterday. First convention I've been to so wasn't sure what to expect. Wasn't too shabby, only physique pros, 2-3 of them, were the only pros there.
Got some good samples and bought some goodies for the kiddos to snack on

 

[ldog]

Went to Europa Orlando yesterday. First convention I've been to so wasn't sure what to expect. Wasn't too shabby, only physique pros, 2-3 of them, were the only pros there.

Got some good samples and bought some goodies for the kiddos to snack on

Bro...is competing something that interests you? I could see you doing very well.


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[richiec]

Bro...is competing something that interests you? I could see you doing very well.


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I've thought about it to say I did it, I don't think I would place as missing a side of my abs kills symetry lol
If I did BB it would be the same, missing half my abs AND half my quad, but never say never. My wife is more in line of not wanting me to push it too much, she's the level headed one lol

 

[ldog]

I've thought about it to say I did it, I don't think I would place as missing a side of my abs kills symetry lol

If I did BB it would be the same, missing half my abs AND half my quad, but never say never. My wife is more in line of not wanting me to push it too much, she's the level headed one lol

I understand but your story is compelling and speaks well of your mindset. Just my two cents.



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[richiec]

I understand but your story is compelling and speaks well of your mindset. Just my two cents.



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Appreciate it. I talked to her about the Europa next yr, she said she'll support me but I can't push the envelope which I agree. 2 kids and being there for them long term is much more important than competing.

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