da2ricky - Road to 200lb -

[da2ricky]

EDIT to remove TL;DR story.

Now let the logging begin~



Friday (Back/Shoulders)

RC/light shoulder warmup work to begin with

Neutral Grip Pullup’s
BWx12
25LB 1x10
25LB 1x8
45LB 1x6 -> BWx6 (drop set)

Bent over Barbell row
115 x12
130 x 10
130 x 10
165 x 8
165 x 6 -> 115 x 6 (drop set)

Wide grip lat pull down
150 x 8
150 x 8
150 x 8
175 x 6 -> 130 x 6 (drop set)

Seated 1 arm cable row
40 x 12
40 x 12
50 x 10
50 x 10
60 x 6

DB Overhead press
30 x 15
40 x 12
40 x 12
40 x 12
50 x 10

Side Laterals
25 x 12
25 x 12
30 x 10
35 x 8 -> 25 x 8 -> 15 x 8 (drop set)

Rear delt machine flies
90 x 10
90 x 10
90 x 10
110 x 8

BB shrugs on the smith
105 x 20
245 x 10
245 x 10
285 x 8 -> 195 x 10 -> 105 x 10 (drop set)

[KenshinH]

Great job getting yourself back together bro! I'm in for the ride

[da2ricky]

Great job getting yourself back together bro! I'm in for the ride

thanks man! I'll try not to disappoint, thanks for following!


First time I've hit legs since vacation because I've been a lazy idiot.

Preworkout get right music



I spent a good 10 minutes on the foam roller hitting my upper back, followed by some soft tissue work with a tennis ball for my shoulders (shout out to BobIsMighty for awaring me of this greatness)

10min warmup on the elliptical

Front Squats
105x12
165x8
165x8
185x6
185x6

SLDL
105x15
155x12
175x12
205x10
205x10

Seated Leg Press
300x12
350x10
400x8
400x6

Seated Calf Raise
45x20
90x12
90x12
90x10
90x10 -> 45x10 (drop set)


I was a little hesitant to even attempt the SLDL after the trouble I've had with my lower back in the past few months. I decided I'd do the first set really light and just build up from there to kind of gauge where my form breaks down. 205 felt pretty light but I felt a good stretch at this weight. I'll shoot for 250 next week and see how it goes. I'm not looking forward to the DOM's but it felt damn good to hit legs again.

[da2ricky]

Get right music


MONDAY - Bi/Tri

10 minute jog on the treadmill to warmup

Cable Curls (single arm)
30x15
40x10
40x10
50x6
50x6

Decline Curls (Bench @ 5)
30x10
30x10
30x8
30x8

DB Hammer Curls
40x10
40x10
45x6
45x6

Skull Crushers (flat bench w/ EZ Curl Bar)
75x12
75x12
95x8
105x6

Cable Pushdowns (V Bar)
100x15
120x10
140x8
120x8

Reverse Pulldowns (single arm)
30x12
35x7 (that extra 5lb was more than I expected)
30x8 -> 20x8 (drop set)


A friend gave me a bottle of Six Star Nutrition N.O. Fury yesterday, I've seen the product and would never in a million years buy it, but it was free so wth. I took 4 caps (max dosage) and it did absolutely nothing for me.

[KenshinH]

Nice job on hitting the legs hard and the arms day! I'm looking forward to attempting front squats again this week. I'd be lucky to get a good 185 single

[da2ricky]

Nice job on hitting the legs hard and the arms day! I'm looking forward to attempting front squats again this week. I'd be lucky to get a good 185 single

Thanks man! I've neglected my legs the past two months and now I'm paying the price... the DOMS is terrible. Good luck with your leg day, 185 is yours!

[KenshinH]

Thanks man! I've neglected my legs the past two months and now I'm paying the price... the DOMS is terrible. Good luck with your leg day, 185 is yours!

Thanks man. I'm doing it as an accessory to my deadlifts actually, so deads will come first. Actually not really thinking about the weight. I just want to practice with the clean grip to see if I like it better than cross-arm.

[da2ricky]

Thanks man. I'm doing it as an accessory to my deadlifts actually, so deads will come first. Actually not really thinking about the weight. I just want to practice with the clean grip to see if I like it better than cross-arm.

I tried to use the clean grip and it was really uncomfortable, maybe I wasn't doing it right. Cross arm just feels more natural imo. I'm interested to see which you prefer. Maybe I'll lighten the load next week and try the clean grip again.

[audieswu]

Subbed Rick! Great start man!

[da2ricky]

Subbed Rick! Great start man!

thanks bro!

[da2ricky]

CHEST
I didn't make it to the gym until 8 and my shoulder felt tender since monday. ****ty workout was ****ty. I decided to keep things light and just throw in an extra set on the inclines

Flat DB press
60x15 - I knew immediately that this was going to be a ****ty day because my shoulder wasn't going to cooperate
60x15
75x10
75x10
80x8

BB Incline Press
115x15 (slow on the way down on all of the 115lb sets)
115x12
115x12
115x10
165x8
165x8

Machine flies
110x15
130x12
175x10
190x8

By this time my shoulder was done and I decided to call it quits. NEXT WEEK!

Enjoy your turkey day!

[BobisMighty]

Strong DB presses man. Happy Thanksgiving!

[da2ricky]

Strong DB presses man. Happy Thanksgiving!

Thanks buddy, hope you have a good one also. Fueling up for what I expect to be an epic back day!

[da2ricky]

Friday (11/23/2012)

No work today, got to sleep in. Fueled up on some left overs and sat around watching some workout videos, super motivated to go lift. I thought I would of gained some weight with all the thanksgiving eating but I actually dropped 2lbs... isthisreallife.jpg

Song of the day, kickin' it old school with one of my all time favorites


Back/Shoulders

5mins foam rolling my upper back then a light shoulder warmup

Widegrip Pullup's
BWx8
BWx8
BWx8
BWx8

Rack pull's from the 2nd pin
I've never done these before and I slipped disc in my lower back, so I started out light and went up until my back told me no.

195x10
285x8
335x5 (back said NO!)
285x8

I was really disappointed that I only got to 335, it wasn't all that heavy but my lower back just couldn't handle it. I'll keep the weight moderate for now and see how it goes.

Bent over BB row (shoulder width overhand grip)
115x12
135x12
155x8
165x8

Seated Row with straight bar
100x12
140x8 (lower back felt tender on this set so I decided to lighten the load)
120x10
120x10

Hyper Extensions
BWx15 x3

Seated Shoulder Press (machine - neutral grip)
70x15 - shoulder didn't give me any trouble!
110x12
130x8
145x6


A. DB Side Laterals
B. Cable front Raise
superset


A. 25x12 -> B. 15x8 ( B is the primary movement that hurts my shoulder so I keep it LIGHT and controlled)
A. 30x10 -> B. 15x8
A. 30x10 -> B. 15x8
A. 30x6 -> B. 15x8
A. 25x10


A. Cable Upright Rows
B. Rear Delt Flies on the incline bench
superset


A. 80x10 -> B. 25x12 (the rear felt flies using an overhand grip is WAY harder than a neutral grip so I had to lighten up)
A. 80x10 -> B. 15x12
A. 90x10 -> B. 15x12
A. 80x8 -> B. 15x12
B. 15x10

[KenshinH]

Nice day-after-Thanksgiving workout bro! Just keep working on deadlifts and various accessories (rack pulls, hyperextensions, etc) and your lower back will get stronger.

Because of your back issue, you may want to drop the reps/set on those to 5 or below when you go heavy. Higher risk of injury when you're fatigued and the weight is heavy.

[da2ricky]

Nice day-after-Thanksgiving workout bro! Just keep working on deadlifts and various accessories (rack pulls, hyperextensions, etc) and your lower back will get stronger.

Because of your back issue, you may want to drop the reps/set on those to 5 or below when you go heavy. Higher risk of injury when you're fatigued and the weight is heavy.

Thanks! I agree with dropping the reps or at least not going to failure on the heavy lifts. My upper back is sore today, FEELS GOOD! I haven't felt DOMS in my upper back in a long time.

[da2ricky]

WEDNESDAY (11/28/12) - BACK

My tri's are still sore from Monday so I decided to do back today rather than chest.

Song of the day


Widegrip Pullup's
BWx12
BWx10
BWx10
BWx8

Rack pull's from the 2nd pin a little under knee height
105x12 warmup (3rd pin)
105x12 warmup (3rd pin)
195x10
285x6 - Keeping the reps lower when going "heavy", as Kenshinh advised.
335x6
335x6
355x3

SUPER pumped that I was able to hit 355 without my lower back giving me any problems. I focused HEAVILY on my form. After each rep, I reset and make sure my back isn't arched.

Close Neutral grip Lat pulldown (not sure what the attachment is called, its normally used on the seated row machine)
170x8
170x8
170x6
160x8

Seated Row with straight bar, shoulder width overhand grip
100x12
120x10
120x10
120x10

Pendlay Row
115x12
165x6 (normally do these earlier in my routine... **** was heavy at this point)
115x10
115x10
115x8


Pretty happy overall with this workout. My rackpull numbers are up from last week and my lower back hasn't bothered me at all since I started doing them, I think its actually helping.

On a side note, some kid who comes in and leaves equipment laying around everywhere and generally has no gym etiquette was doing box jumps tonight and didn't quite make the last jump. He tripped and fell over the top of the box into some medicine balls. I giggled like a little girl, definitely the greatest day of my life.

[moshvr]

Popping in man. Great log so far, and crazy story how you got into this!

Keep killin it!

[audieswu]

Nice work in the last session bro. Keep killing it

[KenshinH]

Great job with the log man. I like the detail in the second pic

[audieswu]

Great job with the log man. I like the detail in the second pic

LOL oh snap I did not even see the pics...I have images turned off.

[da2ricky]

Popping in man. Great log so far, and crazy story how you got into this!

Keep killin it!

thanks man!

Great job with the log man. I like the detail in the second pic

mirin my rock hard nips? no homo.

[AestheticLad]

Subbed Rick. Awesome turn around story. Keep it up

[da2ricky]

Subbed Rick. Awesome turn around story. Keep it up

thanks brah!

[da2ricky]

FRIDAY (11/30/12) CHEST/SHOULDERS

Song of the day



Shoulder warmup
Side laterals with a 5lb plate x 20
Front laterals with 5lb plate x 20
internal and external rotations with 5lb plate x 12 each

*done in a circuit type format


Flat BB Bench
115x15
155x10
195x5
195x3
195x3 - > 115x10 (drop set)

shoulder was really bugging out, decided to not to go to heavy and keep the reps low just to get through this and not ruin my shoulder workout



A. Seated shoulder press (machine)
B. Side Laterals (machine)
*Super set

A. 90x12 - B.70x10
A. 130x10 - B.70x10
A. 130x10 - B. 70x10
A. 140x6



Cable upright rows (laying down)

90x12
120x10
140x10
140x8
140x8
150x6 -(stack)

I saw these in a DLB video and freaking LOVE doing them this way, it takes all the pressure off my lower back



A. Bent over flies (cables)
B. BB Shrugs
*Super set

A. 15x12 - B. 195x15
A. 15x12 - B. 245x12
A. 15x12 - B. 245x10
A. 15x12 - B. 245x6 -> 195x8 -> 105x12 (drop set)


Reverse cable flies (shoulder height)
15x12
20x10
20x10
20x8


Not real happy with the way my chest workout turned out. For anyone interested in the DLB video I mentioned:

Quite a few interesting shoulder movements in this one


0:50 shows the cable bent over flies



5:00 shows the lying cable upright row

[da2ricky]

MONDAY (12/3/12) Bi's/Tri's

song of the day


My shoulder has been getting progressively worse over the past two weeks. The only thing I've been doing differently are skull crushers. I decided not to do them, or anything else that puts stress on my shoulder. Hopefully it'll feel better by friday.

Standing Alternating DB Curls
30x15
40x8
40x8
40x6
45x3
45x3

Standing EZ Bar cable curls (wide grip)
90x12
90x12
100x10
100x8
120x5 (PR)

Machine Preacher Curls (1-1-3 tempo)
70x12
75x10
80x8
80x8


A. Tricep Pushdown (V-Bar)
B. Alternating Hammer DB Curls
*Super Set


A. 90x20 - B. 45x8
A. 120x12 - B. 45x8
A. 140x10 - B. 40x8
A. 140x8 - B. 40x8
A. 150x6 (stack) -> 120x10 (drop set)

Reverse Pulldowns w/ EZ Bar
80x12
100x10
100x8
100x8

Cable kickbacks - (1-2-2 tempo)
10x12
10x12
15x10
15x10
15x8


I skipped most of my favorite heavy tri exercises tonight in hopes of my shoulder improving. I'm pretty satisfied with tonight's workout regardless .

[HighFivan]

motivating story brother. The best lessons we truly absorb I think are learned through personal experiences and hardships. Looking forward to observing your progress! (also, solid weighted pullups, my favorite!)

[da2ricky]

The best lessons we truly absorb I think are learned through personal experiences and hardships.

I agree 100%. Thanks for following!

[moshvr]

Nice arm session there man. Looks like it would have been a pretty good pump!

Hopefully the shoulder pains will go away

[audieswu]

Congrats on the PR bro! And the bent over cable raises are awesome!