RichieC Transformation Log - back at it

[richiec]

I took a hiatus from the gym from March of last year to late December of last year to focus on my family and business. Family bond and business grew, along with my gut

Ate like crap and didn't even have the motivation to walk my dog in the mornings, went cold turkey off everything. I'm still not running any aas at the moment, want to see what I can do naturally over the next 12 weeks. My transformation probably won't be as dramatic as others, but I'm still going to go for it.

I'm currently running a 1 man office now, so gym time is limited to 4 days a week and for only about an hour a day due to other commitments with my family and other organizations. But I will hit it hard and not neglect the gym or walking my dog in the mornings for cardio.

I'm currently doing a carb cycling diet: 4 low/ 2 mod/ 1 high and looking to "lean out". This type of eating works best for me.

As far as the gym:
Day 1 - Chest/Shoulders/little tri work
Day 2 - Legs
Day 3 - Back
Day 4 - Arms/little shoulder work

 

[richiec]

start:

 

[richiec]

front:

 

[richiec]

rear:

 

[Marvin Martian]

RC - Glad you jumped in man!

NOTHING is as important as family big guy - and its good to hear that your business is growing too! Lot of things to feel blessed about.

Your training split - are you taking 3 days off and 4 on - or what?

Its obvious that you have carried a lot of muscle - you will be surprised at just how much you "transform"

 

[bxbomber]

Richiec
Nice to see you back broski.
Always gotta put the fam first but nice to see you back posting.
-bx

 

[MooseKnuckles]

Nice to see you back around, looking forward to your transformation.

 

[Giants83]

Welcome back bro. Good to see you!!

 

[little slice]

welcome back breh :headbang:

 

[richiec]

RC - Glad you jumped in man!

NOTHING is as important as family big guy - and its good to hear that your business is growing too! Lot of things to feel blessed about.

Your training split - are you taking 3 days off and 4 on - or what?

Its obvious that you have carried a lot of muscle - you will be surprised at just how much you "transform"

Thanks man!

I'm doing a M,T,TH,F split and "resting" on the off days. Will do some body weight type stuff if time/body allows.

My recovery has been pretty good lately despite taking no aas, so I will more than likely go to a 5 day split in a couple weeks. I've been doing MD's Arnold program and have to say that he is a friggin beast
I know he's been pounding at it for years, but it's just unbelievable the intensity in which he approaches the gym day in and day out. I've started to see results in 2 weeks from the carb cycling and his training that I hadn't in the prior 2 months, so I'm excited to get it going!

Richiec
Nice to see you back broski.
Always gotta put the fam first but nice to see you back posting.
-bx

Thanks bxbomber, glad to be back. I'm trying to approach this from a more "sane" aspect as my addictive personality can easily engulf me.

Nice to see you back around, looking forward to your transformation.

Welcome back bro. Good to see you!!

welcome back breh :headbang:

Thanks guys, I am not counting myself out, but I don't have any realistic expectations of blowing anyone's mind with the transformation. I'm doing it for me, I want to see what I can do to change my body and will be the better for it whether I win anything or not.

 

[pesty4077]

Welcome back Rich. I seen you lean before, so I know you can do it.

 

[richiec]

Welcome back Rich. I seen you lean before, so I know you can do it.

Thanks Pesty! It'll be a little tougher without "assistance", but I'll put on my big boy pants and get it done

 

[richiec]

Got my LBAs in today, I love these things!!!!!

 

[richiec]

Here's a run down of training this week:

Monday Chest/Tris/Delts:

Incline DB Press:
40 x 12
50 x 12
60 x 12
80 x 8
90 x 8
100 x 8

These are taken to 3/4 lockout and primarily a "get it loose" exercise.
3 working sets

Flat BB Bench:
225 x 5 x 5 with a 60 second rest between sets. explosive movement

Flat DB fly superset with Dips:
40 x 8
BW x 8

6 sets

Reverse Pec Deck:
150 x 30 x 3

Standing DB Lateral raise:

30 x 12 x 5

 

[richiec]

Tuesday:

Seated Leg Curls (I miss the lying leg machine at my last gym):

3 warm up sets

85 x 10
100 x 10
115 x 10

SLDL:

135 x 8 x 4 (lower back was a little tender)

Leg Press:

Went up to 7 plates per side for 10, had done about 5 sets til this point adding a plate each time

Leg Extensions:

100 x 12 x 3

DB Walking Lunges:

25lb each hand x 12 each leg x 3

 

[richiec]

Thursday:

Seated Cable Row (single arm):

100 x 12 x 3 (good pump pulling to lower lat)

Meadow Rows:

135 x 10 x 3

1 arm BB Row:

80 x 12 x 3

DB pullover:

80 x 12 x 3

 

[richiec]

Great arm workout today!

EZ bar curl:
70 x 10 x 3 with 5 partials after the 10th rep each set

Hammer Curl:

35 x 10 X 3

Rope push down:

50 X 12
60 X 12
70 X 12

Dips:
Done in superset with hammer curls

 

[way2tense]

Thursday:

Seated Cable Row (single arm):

100 x 12 x 3 (good pump pulling to lower lat)

Meadow Rows:

135 x 10 x 3

1 arm BB Row:

80 x 12 x 3

DB pullover:

80 x 12 x 3

had never seen a meadows row...

or thought of doing a bb row one handed...:lightbulb:

gonna try em on monday...thanx.

 

[richiec]

had never seen a meadows row...

or thought of doing a bb row one handed...:lightbulb:

gonna try em on monday...thanx.

The Meadow row hits it from a different angle but feels awesome! You'll feel it Tuesday lol

 

[Pull Freak]

Family come 1st. Dang you got some quads!