RichieC Transformation Log - back at it

[richiec]

Comparison 3 weeks or so apart

 

[richiec]

Back comparison from 3 weeks apart

 

[Pull Freak]

Nice work!

 

[richiec]

Thanks Pull, it's slow going being on no aas but I'm happy with what I've been able to do with what I got. Would clearly like to see "more" results, but will just keep plugging along

 

[richiec]

Had a "rushed" back workout yesterday, felt a little bummed about it but all in all not too shabby.

Single Arm Pull Downs:

50 x 10
65 x 10
80 x 10
130 x 10 x 4

Great pump afterwards!


Close Grip Cable Rows:

140 x 15
175 x 10 x 4


Supported Rows - Pronate Grip:

135 x 8 x 4

Squeeze whole back each rep felt great


DB Pullover:

70 x 12 x 4

Just beat after these but supersetted with DB Shrugs - 80 x 8 x 4 with 3 second hold/squeeze at top

 

[richiec]

Had my wife do a side by side pic comparison as I'm a little technologically illiterate:

Front compare fro 4/6 - 4/28

Left is start and right is yesterday

 

[richiec]

Left is yesterday and right is starting pic

 

[richiec]

Left is start and right is yesterday

 

[richiec]

So Friday was a pretty intense arm workout, extremely pumped at the end (well mostly during too)

Tris - superset

Rope Push Downs

50 x 10 x 4


Overhead Rope Extensions

30 x 10 x 4


Dips between benches

To failure

This ended the super set

Skull Crushers

70 x 10 x 4


Bis - super set as well

warm up with EZ Bar curls


EZ Bar Curls with squeeze at top

70 x 10 x 4


DB Curls (both arms at once, palms up with 2 second negative

20 x 8 x 4


Reverse EZ Bar Curl

50 x 10 x 4


Arms were on fire!!!!!!!!!!

 

[richiec]

What a great day yesterday! Work went good and the workout was great!

DB Incline Press (3/4 lockout)

50 x 15
60 x 12
80 x 8
90 x 8
100 x 8
110 x 8 then drop to 80 x 8 then drop to 60 x 8 no rest

Super pumped after this


Flat BB Press (1 second pause at chest)

225 x 8 x 4


BW Dips

10 x 4 (3/4 lockout)


Cable Flyes - 1 second squeeze at contraction

50 x 12 x 4


Reverse Pec Deck

160 x 20 x 3



DB Lat Raise standing

25 x 15 x 3

Shoulders were on fire at this point



DB Front Raise - both arms at same time

20 x 12 x 3



Great workout today, felt really good!!!

Woke up at 4:45 this morning and it was a down pour, was going to turn my alarm off and not walk my dog, but decided to keep it on. Alarm went off at 5:50 and no rain, so took my dog for a 4.25 mile walk and felt great, great way to start the day. Legs later today!

 

[richiec]

Not a fun leg day, I was tired but wanted to push through it anyways.

Seated Leg Curls:

45 X 15
60 X 12
75 X 10
115 X 12 X 4


Leg Press:

4PPS X 30 X 4 with no lockout


Squats:

135 X 7
185 X 7
225 X 7
255 X 7

Groin was a little tight from leg press so had to stop there


Leg Ext:

115 X 8 X 4 (all reps with a 2 second hold/squeeze at top)

Superset with

DB SLDL:

25 X 10 X 4

BEAT!!!!! felt like hurling after this, haven't felt that good in a while, seriously. Felt like a great workout even though the #'s aren't huge, it accomplished what it was meant to do.

Have I mentioned that John Meadows is a saddist!!!!! That man loves to hurt legs, I think he hates them or something

 

[richiec]

Haven't been able to log here, but have had some really good workouts the last few days. Yesterday hit chest/shoulders/tris

Machine Press:

70 x 15
85 x 12
115 x 8
145 x 7
160 x 7
190 x 7

Smith Incline Press:

135 x 8
185 x 8
225 x 8
245 x 8

Dips

BW x 12 x 3


Seated DB Lat Raise:

25 x 15 x 4

super set with

Single Arm Push Down:

50 x 10 x 4


DB Front Raise:

20 x 12 x 4

super set with

Reverse Single Arm Push Down:

50 x 8 x 4