RichieC Transformation Log - back at it

[richiec]

Family come 1st. Dang you got some quads!

No doubt! The quads are deceiving, I got shot with a 12g a little over 10 years ago and the look is a result of the surgeries. I do pride myself in how freaky it looks though haha
Tough getting a half quad to grow

 

[Pull Freak]

Are you the one that was making a sandwich in the wrong house?

 

[richiec]

Are you the one that was making a sandwich in the wrong house?

Haha, yep that's me. Waaaay too much booze, thank God that chapter in my life is in the past, 10 yrs sober

 

[RamboStallone]

Welcome back brother!! Good luck!

 

[Pull Freak]

10 years sober. That's awesome! I only drink about twice a year. Around Thanksgiving and Christmas if that. I'm a morning person and there's just more to like than drinking.

 

[richiec]

Welcome back brother!! Good luck!

Thanks Rambo, you're progress in this last year has been amazing man!

 

[richiec]

10 years sober. That's awesome! I only drink about twice a year. Around Thanksgiving and Christmas if that. I'm a morning person and there's just more to like than drinking.

I sometimes wish that I could enjoy a beer or glass of wine with my wife at dinner or New Years, but I have a highly addictive personality so I have to abstain all together. I've found it easier to not have it the longer I've been without so it's all good. Life is so much better now that I can remember what I do on the weekends haha

 

[RamboStallone]

Thanks Rambo, you're progress in this last year has been amazing man!

Thanks brother I appreciate it. Kill it my man!! I'll be following your progress.

 

[richiec]

Yesterday was a great workout, felt really good changing up carb intake, had more energy in the gym.

CHEST/SHOULDERS/TRIS

Machine Press:

50 x 12
65 x 12
80x 10
115 x 8
145 x 8
175 x 8
190 x 8

Last 3 sets were working sets with a focus on locking out and squeezing pecs....brutal.


Incline BB Press:

185 x 8 x 2
225 x 5 x 2

Right shoulder didn't feel "right" so I stopped there


Incline DB Flyes:

35 x 8 x 3


Dips:

BW x 10 x 3

good stretch at the bottom no lockout at top, pecs were cramping a bit


Reverse Peck Deck:

130 x 10 with a squeeze and 10 partials x 3

OMG what a pump!!!


Seated DB Press:

60 x 8 x 3 with a squeeze at the top


6-ways:

10 x 3

F'ing John Meadows is a nut job



15 minutes on the treadmill at 5.0 incline 3.5 mph

250 protein
100 carbs (all peri workout)
75 fats

 

[richiec]

I told my wife I'm not happy with my progress at all (I'm doing this without any aas, so I'm not expecting miracles) and she said that she's noticed changes, especially in my face.

I'm walking my dog (GSD/Golden Retriever mix) for an hour in the morning, about 4 miles. It's good cardio for me and for her too. I think I've dropped 2.5 lbs which I was hoping to have dropped more, but "unassisted", I can't expect too much I guess

 

[richiec]

Yesterday was legs, I was really looking forward to a good leg workout as I feel they've been lackluster as of late. Training without "help" makes the leg workouts tougher than I remembered haha

Seated Leg Curls:

45 x 12
60 x 12
75 x 10
100 x 8
115 x 8
130 x 8 then 85 x 8 then 45 x 8 drop set

on last set of drop set, with 45lb, 15 second iso hold about half way up


I then hobbled to the leg press


Leg Press:

Good ole pyramid (plates are ach side)
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 10
8 plates x 10
dropped to 5 plates x 20
legs were screaming to stop, felt reeeeeally good!


Frog Squats: left groin felt a little tender so went light, slow and controlled

135 x 10 x 3


Leg Extensions:

115 x 12
115 x 12
100 x 12
100 x 12

All with a 20 second stretch after each set and a 10 second squeeze of the quads followed

Hanging Leg Raises:

3 x 15

hobbled out of the gym

 

[richiec]

Great back workout today, really felt good.

Single Arm Pull Downs:

40 X 12
55 X 12
70 X 10
115 X 8 X 4 with a "squeeze" at the bottom, felt very pumped afterwards

Seated Rows:

70 X 10
115 X 10
145 X 8 X 4

Pulled low to hit the lower lats, good pump

Smith Rows:

45 and 25 on each side = 155

155 X 8 dead stop reps with whole back squeeze at top

DB Pullovers:

80 X 12 X 4 (only got 10 on the 4th set, completely gassed)

Finished the workout and 15 minute cardio on the treadmill in a tad over an hour. So had a good heart rate the whole time, all in all felt really good today.

Diet has been pretty on point, walking dog in the morning at 4.22 miles in an hour. Hopefully progress will speed up more, but I'm ok with how it is now

 

[richiec]

So on the scale this morning after my dog walk cardio and am down 7lbs so far, NICE!!!
Don't get me wrong, I'd like to see the scale move a little more/faster, but reading things from guys like Pesty and Tenny over the last few years made me understand to NOT pay too much attention to the scale. The mirror is showing results, so I'll keep plugging along.

Workouts have been great, recovery is good without any "help", I think the peri workout nutrition is paying off

 

[richiec]

Arms today, a lot of fun!

I'm having fun in the gym again, I love it! Not a chore to go, but a good time.

EZ Bar Preacher Curl

30 X 12
40 X 12
50 X 12
70 X 8 X 4

NICE pump here!!!

Rope Push Downs

40 X 15
50 X 12
60 X 12 X 4

Hammer Curls

45 X 8 X 4

superset with

Machine Press Down

110 X 8 X 6sets (3 second iso hold at bottom)

DB Shrugs

80 X 8 X 3 (3 second squeeze at top of each rep)

Alt DB Curl to finish me off

25 X 8 X 3 with hard squeeze at top

10 minutes on the treadmill: 5 incline at 3.5mph

 

[richiec]

Walked dog this morning, 4.23 miles in 1:01:00 had a good sweat going! Feeling good and ready for a rest weekend in Orlando for my sons 5th birthday!!!
Not going to "cheat" per se but will enjoy myself. Have enough protein powder to get me through today and tomorrow.

Will post pics later, excited to see his excitement, I love being a dad

 

[richiec]

Oh man what a great weekend!!!!! Didn't cheat, didn't lift or do cardio and dropped a pound! Had a blast with the family, went to Universal Studios on Saturday and Sea World Sunday for my sons 5th birthday

The hard rock pic was something awesome in person. Our waiter brought my son to the middle of the restaurant with a hot fudge sundae and announced to the entire restaurant that it was his 5th birthday, the entire restaurant screamed HAPPY BIRTHDAY RICH!!!!!!!!! His face lit up and had a smile from ear-to-ear, Tyler made his night!

 

[richiec]

more

 

[richiec]

Fun day yesterday....had to help coach my sons soccer practice and then rush to the gym to get it in. Very little rest between sets, but all-in-all good workout.

Flat DB Press:

50 x 15
60 x 12
70 x 10
90 x 8
100 x 8
110 x 8

Only 3/4 lockout as to not incorporate too much shoulders and tris

Incline BB Press:

Had to use Smith Machine as 2 girls were on the free weight bench, but felt good as my shoulder was acting up.

225 x 8 x 3 (3/4 lockout again, keeping tension on pecs)

Pretty fried after these.........BUT

Flat BB Press:

225 x 6 x 3 (1 second pause on chest then fire up)


Reverse Pec Deck:

100 x 40
rest 3 minutes
100 x 30
rest 2 minutes
100 x 20
rest 1 minute
100 x 10

Could barely lift my arms afterwards!


Seated DB Lateral Raise:

20 x 15
25 x 12
30 x 10 (gassed, had nothing left in the tank!)

Couldn't do any cardio after as I had to get home with the family for dinner!

Walked dog this morning for 30 minutes, she was limping yesterday so I skipped the walk. Started limping this morning, but got over it after about a minute, I think she's faking it lol

Weighed myself this morning, 199.6

 

[richiec]

Great leg day yesterday, gimped right out of the gym lol

Seated Leg Curls:

50 x 15
65 x 12
80 x 10
115 x 8 x 3 (1 second squeeze at bottom)


Leg Press:

4 plates x 10
5 plates x 10
6 plates x 10
8 plates x 10

^^^ high and wide stance to target glutes and hams

6 plates x 10
4 plates x 10

^^^ close and narrow with deep stretch at bottom for tear drops

PAINFUL!!!!!

Squats:

135 x 20 x 3

Slow and controlled, deep. Couldn't go up in weight at all, too much of a pump and painful

Was supposed to do walking DB lunges but had nothing in the tank so I pussed out and called it a night.

Took dog for a walk this morning... 4.22 miles in 1:01:00

 

[richiec]

Off day yesterday for my sons actual birthday, had a great time with him!

Took some update pics this morning. I don't think it's "too bad" since I'm not running any aas, nice steady progress