da2ricky - Road to 200lb -

[audieswu]

Jan of this year I was 165ish @ 10%

Now, I'm 180-183 @ 13%

Goal: 170-175 @ 8-10%

A 10 lb. lean gain in a year. That's awesome!

[da2ricky]

A 10 lb. lean gain in a year. That's awesome!

If I can maintain it while cutting... GREAT SUCCESS!

[da2ricky]

WEDNESDAY (12/19/2012) - CHEST

song of the day - old school gangster noise


Gym was f'ing packed again tonight and I actually had to wait for equipment.

Shoulder Warmup

A. Side Laterals with a 10lb plate
B. Front Raise with a 10lb plate

A. x20 - B. x20
A. x20 - B. x20


FLAT BB
115x20
115x15
115x15
155x10
155x10
205x5 - I've lost so much strength dealing with this f'ing shoulder its depressing.


Incline Hammer Press
1PPS x 20
1PPS x 15 (1-1-3 tempo on all sets from here)
1PPS x 15
1PPS x 12

Decline DB Press
65x12
65x10
65x10

- I had intended on starting with decline BB today but it was taken. I rarely do these with DB's because its so awkward getting setup. Decline doesn't hurt my shoulder at all so next week I'll try and do some heavy BB decline work. I wanted to grab the 80's so bad but I knew I'd strain my shoulder trying to get setup on the decline bench... :/

Cable Flys (cables set just below chest level)
30x12
30x12
30x12
30x12
30x12

I sliced the tips of all the fingers on my left hand on a piece of aluminum today at work, not deep but enough to bleed. I had forgot about it, after my first warmup set I looked down and they were all bleeding from squeezing the bar. I had the manager bust out the duct tape and tape me up, all is good

[KenshinH]

Shoulder problems suck man. About the decline dbs, can you ask someone to hand them to you once you've hooked the legs in (but still sitting up)?

[da2ricky]

Shoulder problems suck man. About the decline dbs, can you ask someone to hand them to you once you've hooked the legs in (but still sitting up)?

Actually never thought of that... not a bad idea!

[moshvr]

You can get really creative too and set up some plates close to the bench, stand the dumbells on the plates, position them so you can grab when you're laying down ... it's semi awkward, but it works.

Good session man

[da2ricky]

You can get really creative too and set up some plates close to the bench, stand the dumbells on the plates, position them so you can grab when you're laying down ... it's semi awkward, but it works.

Good session man

Thats a really good idea. Problem is, my gym is small, plates are limited, and people would get pretty pissed if I stole a bunch of plates just to elevate my DB's lol.


THURSDAY (12/20/12) Cardio

Finally bought some C4 Extreme, haven't taken it (or any other PWO) in nearly 5 months. I was sitting here thinking, and after I stopped taking it, I actually started to put on weight. After my workout tonight, I could only finish half of my meal. Normally I can finish the entire thing and still be hungry. I guess something in the PWO curbs your appetite... caffeine maybe?


Song of the day - This song gets me in the mood to run like forrest gump (Pretty sure he had this **** blasting on his walkman)



Elliptical
1min - 130 SPM @ 20
3min - 170-176 SPM @ 20

1min - 130 SPM @ 20
3min - 170-176 SPM @ 20

1min - 130 SPM @ 20
3min - 170-176 SPM @ 20

1min - 130 SPM @ 20
3min - 170-176 SPM @ 20

5min - 170 SPM @ 15

Treadmill
1min @ 3
3min @ 7

5min @ 3.3 - incline @ 12

1min @ 7 - incline @ 0

After this, I'd normally do a body weight circuit of some sort, but I have back tomorrow, had chest yesterday and my abs are sore as hell from tuesday. Since my shoulder is feeling decent, and I haven't really tried to do any over head pressing, I decided to do some light clean and press. Aiming for higher reps, short rest time to make it more of a cardio exercise.

Clean and Press -> Military Press (30 seconds rest)
75lbx15 -> x8
75blx15 -> x6
75lbx12 -> x6
75lbx12 -> x6

sucking major air after this. Actually had to break out my gloves to do this because my hands were sweating so bad I couldn't grip the bar, I need some chalk

Feeling great after this workout, post workout weight: 181. Looking forward to back day tomorrow

[BobisMighty]

lol at needing to break out the duct tape for your fingers. i sliced off the tip of my thumb when i worked at a deli once, so i know that feel.

decline and floor press will be your friend if your shoulder is still nagging you.

great clean and press on cardio day man! thats a lot of reps.

[da2ricky]

FRIDAY - BACK (12/21/12)

Shoulder/RC warmup - in circuit format

A. Internal Rotation
B. External Rotation
C. Side Lateral
D. Front Raise

A. 10x12 -> B. 10x12 -> C. 10x15 -> D. 10x15 (start over at A for one more set, no rest)


Neutral grip pullups
BWx12
BW+25 x 10
BW+ 45 x 8
BW+ 45 x 8
BW+ 45 x 6

Rack Pulls - lowered the pin, pulling from below the knee on these.
115x15
195x12
245x10
245x10
285x8
335x8

- DEFINITELY harder pulling from below the knee than at knee level.

Pendlay Rows - pulling right below nip level
125x12
125x12
125x10
125x10

Wide Grip Lat Pulldown
130x10
150x8
150x8
150x8


A. Standing 1 arm cable row
B. Leaning Side Laterals
C. Front raise with 25lb plate (holding it like a steering wheel)
SUPER SET

A. 80x15 -> B. 15x12 -> C. x15
A. 100x12 -> B. 15x12 -> C. x15
A. 100x10 -> B. 20x10 -> C. x10
A. 100x10 -> B. 20x10 -> C. x10
A. 100x8 -> B. 15x12 -> C. x8

BB Shrugs
115x20
195x15
245x12
285x10
245x10 -> 195x10 -> 115x12, 20 seconds rest -> 115x15

Cable rear delt x-overs - shoulder height
20lb x 15
20lb x 12
20lb x 12
20lb x 12


C4 Extreme, I love you! I seriously didn't want to leave the gym

Hope everyone has a merry christmas/happy new year. Stay safe out there bro's!

[da2ricky]

Saturday - LEGS (12/23/12)

Decided to go do some low volume/light weight legs today since I've really neglected the hell out of them.

Lower/Upper body foam rolling.

Smith Front Squats
115x12
115x12
165x8
165x8

- was going to switch to back squats after the third set, but it REALLY hurt my shoulder having my arm pinned back with the weight of the bar on top, so I did another set of this.


RDL
115x15
165x10
165x10
165x10


Elliptical
10mins @ 150-170 SPM - lvl 20

*SPM = strides per minute


trying to ease myself back into it, last time I hit legs hard and the DOMS made it damn near impossible to work. Front squats aren't something I do often, but with my shoulder issues, its going to replace my back squat for the time being. SERIOUS respect for you guys putting up 250lb+ with these!

[KenshinH]

Good workout man! I'm looking to add front squats into my routine starting in 2013. Merry Christmas!

[da2ricky]

Good workout man! I'm looking to add front squats into my routine starting in 2013. Merry Christmas!

Thanks man, merry christmas to you too!


MONDAY (12/24/12) ARMS (no clive)

Alternating DB Curls
25x15
40x8
40x8
35x8
each arm


Incline DB Curls (bench @ 5)
25x12
25x12
25x10
25x10


Cable Hammer Curls (Rope attachment)
65x12
65x10
80x10
80x10

Ground pounders (straight bar 25lb)
x30

I think thats what they're called. Picked these up from BabyOilBrah's log. THE PUMP IS INCREDIBLE!!!


Tricep Pushdown (V-Bar)
100x15
100x15
100x12
100s12

my left elbow is a little tender today, keeping the weight moderate... I think it's about time for a deload.


Overhead DB Tricep Extensions
70x12
70x12
70x10
70x10


Alternating Reverse Cable Pulldowns
30x10
30x10
25x10
25x10
25x8
each arm


5min on the treadmill @ 7


Feeling a little weak today/tired today. Joints are starting to ache, going to deload next week and focus on cardio.


Post W/O weight: 182. I checked my bodyfat last thursday and I was down to 12% from 14%, and still sitting at 181... If I can lean out to 8% and maintain at least 175, I'll be extremely happy with this years progress. The cruise back in October really set me back due to eating everything in sight and not being in the gym for an entire week, followed by NO cardio up until about a week ago. Totally worth it though

[HighFivan]

lololol arms (no clive) nice work!

alright da2ricky, no cut til im 200
your road to 200 is getting me pumped!

[da2ricky]

lololol arms (no clive) nice work!

alright da2ricky, no cut til im 200
your road to 200 is getting me pumped!

haha, glad I can inspire someone.


I will hit 200 by this time next year!

[da2ricky]

[size=+2]Tuesday (12/25/12) - Shoulders/Cardio

My family celebrates christmas on new years eve to fit everyone's schedule. Mom came over and cooked a turkey, spiral ham, green bean casserole, mashed potatos, and I made some deviled eggs. The food turned out great, I ate until I was miserable lol. Pretty good x-mas overall.

Kickin it to some Led Zeppelin today



Elliptical
10mins @ 170 SPM - lvl 15
1min @ 130 SPM - lvl 15

3mins @ 165 SPM - lvl 25
1min @ 130 SPM - lvl 25

3mins @ 165 SPM - lvl 25
3mins @ 165 SPM - lvl 15 - incline @ 12 (default is 6)

1 minutes cool down

- 22 minutes total



Treadmill
3mins @ 3.0 - inclined to 8

3mins @ 7.0 - incline @ 0

5mins @ 3.3 - inclined to 13

1min cool down

- 12 minutes total


Decline Situps - I did this on the highest level the bench would go, and added a step platform under it to gain another 4 inches or so.
BWx15
BWx15
BWx12
BWx8
- REMOVED THE PLATFORM
BWx12

Weighted Crunches
85x20
85x20
85x12
85x10


Standing BB OHP
45lb x 20
65lb x 15
75lb x 12
95lb x 10
95lb x 10
75lb x 8

- shoulder felt fine doing this, dropped back down to 75 on the last set because I was feeling some pressure in my lower back. My core was shot at this point so my form was probably not the best... Should have done these before abs.


Shoulder Super Set
A. Leaning alternating DB side laterals
B. Bent over cable flys

A. 20x12 -> B. 15x12
A. 20x10 -> B. 15x10
A. 20x10 -> B. 15x10
A. 20x10 -> B. 15x8 -> DB bent over flys 15x8


Pretty good workout, I couldn't lift my arms after that last set... Didn't plan on doing shoulder today which is why abs ended up first in the rotation. Hope everyone had a good christmas.

[BobisMighty]

haha, glad I can inspire someone.


I will hit 200 by this time next year!

I love this show so much.

Merry Christmas Ricky!

[da2ricky]

I love this show so much.

Merry Christmas Ricky!

That show is awesome! Thanks, Bob. Hope you had a good christmas!

[da2ricky]

WEDNESDAY - (12/26/12) CHEST

I asked a buddy of mine last night if he'd go with me today so I'd have a spotter, he agreed. I sent him a txt after work asking if he was still game, and he basically fuk off bao'd me with a bunch of excuses. I'm going to punch the bastard in the gooch next time I see him.

Get right music - ASAP Rocky - Fukin' Problems ft. Drake, 2 Chainz & Kendrick Lamar



RC Warmup
Internal/External rotations - 3x12


Flat BB Bench
115x15 (w/u)
155x12
155x10
195x6
205x4
205x3


Decline BB Bench
155x12
155x10
175x8
195x6
195x6 -> 115x12


Incline Hammer Strength - (1-1-3 tempo)
45lb x 12
45lb x 12
45lb x 8 - shoulder started acting up so i stopped

*45lb each side


X-overs with bands (20lb resistance)
x15
x15
x15


Low Flys with bands (20lb resistance)
x15
x15
x15

Used the bands because they allow me to simply step back or forward to increase/decrease resistance to satisfy my nagging shoulder. I get a pretty good contraction with the bands so I'm not opposed to using them even with a healthy shoulder. Can't wait to get back to DB flys though.

[KenshinH]

Sucks about the buddy. Looks like you still had a good workout though so fuk him!

[da2ricky]

Sucks about the buddy. Looks like you still had a good workout though so fuk him!

Amen brother!

[JinKazama23]

Good job man! Keep at it.

[da2ricky]

Good job man! Keep at it.

Thanks buddy!

[da2ricky]

THURSDAY (12/27/12) CARDIO

I tweaked my back getting in the company car today (THIS IS WHY I OWN A TRUCK)... Thankfully, the gym manager has some "hang-up" inversion boots in his truck and he let me borrow them for the night. I did MISS instead of HIIT tonight to avoid aggravating my back anymore.


Song of the day, Motorcycle - as the rush comes (chill out mix)



Elliptical
10 minutes @ 20

Treadmill
5 minutes @ 7
5 minutes @ 3.3, inclined to 13


Inversions
3mins
3mins
3mins

I haven't done these in probably a year, it took me a while to figure out how the fuk to put them on. I do it in 3min sessions because it starts hurting my ankles after a while. It made my upper back feel amazing, my lower back still hurts.



Upper body foam rolling
5mins


Elliptical
10mins @ 15
10mins @ 15, inclined to 12 (default is 6)


Not a bad sweat session! Going to have to play tomorrow (back day) by ear, probably won't be doing any rack pulls/bent over rows.. Definitely deloading next week and focusing on cardio.

[audieswu]

Dam love your cardio training wabbit :}

But cereal that's an awesome session brah.

[nwskier]

Had a chance to read the full story, and super impressed with how you motivated and got your life back together. We are all faced with some kind of obstacles at some point in life and it's how you react/deal with them that sets you apart.

Hope the impingement problem goes away/works itself out. Nothing worse than being held back, especially for people like us where the gym is a key part of life.

great journal so far, looking forward to seeing you get back to where you were before and setting some PRs

[moshvr]

^^^You're here now?? Yea I'm leaving

Popping by ... last couple sessions were good stuff man. Have a good New Year!

[nwskier]

^^^You're here now?? Yea I'm leaving

Ha! Sometimes don't have enough time to keep up with all the journal subs, though. but I do lurk here and there to try and keep up with all the journals

[da2ricky]

Had a chance to read the full story, and super impressed with how you motivated and got your life back together. We are all faced with some kind of obstacles at some point in life and it's how you react/deal with them that sets you apart.

Hope the impingement problem goes away/works itself out. Nothing worse than being held back, especially for people like us where the gym is a key part of life.

great journal so far, looking forward to seeing you get back to where you were before and setting some PRs

When I first signed up for a gym membership, I had no idea it would become an addiction, I LOVE it. The shoulder is slowly getting better, I just have to be careful not to do anything that aggravates it. Thanks for stopping by and showing some love (no homo), I appreciate it.

^^^You're here now?? Yea I'm leaving

Popping by ... last couple sessions were good stuff man. Have a good New Year!

thanks bronan, same to ya!

Ha! Sometimes don't have enough time to keep up with all the journal subs, though. but I do lurk here and there to try and keep up with all the journals

thatfeel.jpg, it can become a hassle. Luckily I have quite a bit of free time at work during the day


Todays log coming shortly

[da2ricky]

FRIDAY (12/28/12) - BACK/SHOULDERS

My back still a little sketchy today so I tried to stay away from anything that put pressure on my lower back, still managed to have a pretty intense session. Normally the gym is EMPTY on Friday, the entire parking lot was full tonight... cot damn new years resolution idiots are starting early I don't mind the ones who join, and actually commit, but the ones that show up for a month and sit around on the equipment grind my gears.

Song of the day, Trivium - Black



Neutral Grip Pullup
BWx15
BW+25 x 10
BW+45 x 8
BW+45 x 6
BW x 6


Reverse Grip pulldowns (shoulder width grip)
170x10 - didn't really get a good contraction, felt it more in my bi's so I lightened the load
160x10 - better.
160x10


Wide Grip Lat pulldowns
130x8
110x10
110x10


Seated low row - alternating arms
40x12
50x10
50x10
50x8
*each arm



Super Set
A. Face Pulls (rope attachment)
B. Seated row (wide grip)

A. 60x15 >>> B. 80x15
A. 80x12 >>> B. 80x15
A. 80x12 >>> B. 80x15
A. 80x10 >>> B. 80x12


BB Shrugs
195x20
195x15
245x10
245x10 >>> 195x8 >>> 115x8 (drop set)

Shoulder Circuit
A. Leaning side laterals
B. DB rear delt flys
C. Cable front raise


A. 20x12 >>> B. 20x12 >>> C. 20x12
A. 25x10 >>> B. 25x10 >>> C. 20x12
A. 25x10 >>> B. 25x10 >>> C. 20x12
A. 25x8 >>> B. 25x10 >>> C. 20x8


Incline Bench DB shrugs
45x10
45x10
45x10

^^^ picked these up from RyouBakua's log, feels pretty good!


This is my last lifting session of 2012 as I go on a deload next week and start getting ready to do Intermittent Fasting. I started working myself into my old cardio routine about 2 weeks ago, already seeing some progress in the mirror. My weight remains the same - 180-182

[nwskier]

Solid session. Nice mix between regular sets and supersets.

Prone Incline DB shrugs are GREAT for shoulder support/stability. Those -plus rows and uh pulldowns are what really saved my shoulder after a labral tear couple years back.

lmao at resolutioners starting early...