da2ricky - Road to 200lb -

[da2ricky]

MONDAY - LOWER (POWER)

Back Squats
115x10
195x8
295x3
305x3
305x3

- been a while since I did low rep squats... felt heavy as hell.


BB SLDL
205x6
205x6
255x3
255x3
255x3

- I'm noticing my flexibility is A LOT better now. I can actually bend down and touch my toes (no homo)


Seated Leg Extensions
170x12
170x12
170x10

--- SUPER SET ---

Seated Calf Raise
115x10
115x10
115x10
115x10 >>> 70x10 >>> 45x10

- My calfs were on FIRE.


Standing Smith Calf Raise
195x10
195x10
195x10

[scott_donald]

solid squatting... must be good to get the legs working heavy...

why change to heavier squats???

[da2ricky]

solid squatting... must be good to get the legs working heavy...

why change to heavier squats???

Thanks. It was definitely a nice change of pace. No reason in particular, I just felt like going heavy...

[jeezyreezy]

Seated Leg Extensions
170x12
170x12
170x10

--- SUPER SET ---

Seated Calf Raise
115x10
115x10
115x10
115x10 >>> 70x10 >>> 45x10

- My calfs were on FIRE.

I do this superset sometimes as well, nice burn

[BobisMighty]

Heavy squats Ricky!

[KenshinH]

Good squatting RT!

Ever since the knee injury, I've noticed my hamstrings are a lot tighter. I started stretching them out a few days ago and can just barely touch my toes now lol

[DieselFlip]

- I'm noticing my flexibility is A LOT better now. I can actually bend down and touch my toes

Vid or this didn't happen

...I once attempted twerkin and my IT bands were sore for days. WTF?!

[da2ricky]

I do this superset sometimes as well, nice burn

Yeah man, felt pretty good. I'm sore as hell atm... did cardio last night and it was brutal but it seems to have helped with the DOMS.

Heavy squats Ricky!

Thanks Bob!

Good squatting RT!

Ever since the knee injury, I've noticed my hamstrings are a lot tighter. I started stretching them out a few days ago and can just barely touch my toes now lol

Thanks man. Hop on that foam roller! Lifting heavy but staying supple crew

Vid or this didn't happen

...I once attempted twerkin and my IT bands were sore for days. WTF?!

LOL sup DF! You gotta whistle while you twerk like the ying yang twins

[da2ricky]

TUESDAY - Cardio

Elliptical MISS
20mins @ LVL 15, 170-175 Strides per minute

Treadmill
1min @ 3 >>> 1min @ 7.5 >>> 1min @ 6 - inclined to 6
1min @ 3 >>> 1min @ 7.5 >>> 1min @ 6 - inclined to 6
4mins @ 3.4 - inclined to 12

Hanging Bent Leg Raise
x12
x10

Medicine Ball Crunch
x12
x10
x10

Side Bends w/ 45lb Plate
45lb x 12
45lb x 12
45lb x 12
-each side

[jeezyreezy]

Strong cardio sesh RickyTan.

[DieselFlip]

LOL sup DF! You gotta whistle while you twerk like the ying yang twins

LMAO now that's song is stuck on my head

[da2ricky]

Strong cardio sesh RickyTan.

Thanks JR! About to go hit Power Push.

LMAO now that's song is stuck on my head

LOL. Going to blast that tonight

[da2ricky]

WEDNESDAY - PUSH (POWER)

Flat Bench Press
115x10
195x5
245x3
285x1 - PR
245x3
195x5


Standing BB OHP
125x6
135x5
145x3
145x3


Decline Bench Press
195x6
195x6
196x6


Tricep Pushdowns (v-bar)
120x10
120x10
120x10


DB Side Laterals
25x10
25x10
30x8
30x8


Dips
BW x 15
BW x 12
BW x 10


Super happy about the new bench PR. My buddy just happened to be at the gym and I figured it was time to give it a go. Told him not to touch the bar unless it started to descend once I pushed from the bottom. It was a grind for sure but I got it.

[scott_donald]

sweet effort with the benching... awesome stuff!!!

[SpoiledUp]

[285x1 - PR

Good job Tannyboy!

You can smell 315 can't you?

[bobbydigitaloa]

I told you last night but great work on the 285...315 is right around the corner.

[da2ricky]

sweet effort with the benching... awesome stuff!!!

Thanks man. I was long overdue for a bench PR!

Good job Tannyboy!

You can smell 315 can't you?

315 seems so far away . I'm going to start dialing back the calories in March so that's going to slow things down a bit... Hopefully I'll hit 315 by summer.

I told you last night but great work on the 285...315 is right around the corner.

Thanks man! see above.

[BobisMighty]

Congrats on the PR Ricky! Great pressing!

[da2ricky]

thanks Bob!

Any thoughts on the stacks below? Thinking of running one while cutting.

http://www.bodybuilding.com/store/mu...core-pack.html

http://www.bodybuilding.com/store/ce...iet-stack.html

Never taken any type of fat burners during my cut so this is uncharted waters for me.

[New Evolution]

Vid or this didn't happen

...I once attempted twerkin and my IT bands were sore for days. WTF?!

LOL

TUESDAY - Cardio

Elliptical MISS
20mins @ LVL 15, 170-175 Strides per minute

Treadmill
1min @ 3 >>> 1min @ 7.5 >>> 1min @ 6 - inclined to 6
1min @ 3 >>> 1min @ 7.5 >>> 1min @ 6 - inclined to 6
4mins @ 3.4 - inclined to 12

Hanging Bent Leg Raise
x12
x10

Medicine Ball Crunch
x12
x10
x10

Side Bends w/ 45lb Plate
45lb x 12
45lb x 12
45lb x 12
-each side

Nice cardio day Ricky Tan.

thanks Bob!

Any thoughts on the stacks below? Thinking of running one while cutting.

http://www.bodybuilding.com/store/mu...core-pack.html

http://www.bodybuilding.com/store/ce...iet-stack.html

Never taken any type of fat burners during my cut so this is uncharted waters for me.

You should look into this.




And if Paige Hathoway is a spoke person for it. Evo wink will approves it and endorse it.





Btw, congrats on the new PR!! When will it be my turn?

[BobisMighty]

The MusclePharm stacks looks like your basic bodybuilding type stack. The Cellucor seems more geared to weight loss, but i don't know how much more you're going to lean out vs without using them.

[da2ricky]

LOL




Nice cardio day Ricky Tan.

You should look into this.



And if Paige Hathoway is a spoke person for it. Evo wink will approves it and endorse it.

[img]http://i1.sell.com/u/7Z/4T/13161711-l.jpg[img]

Btw, congrats on the new PR!! When will it be my turn?

Thanks Evo! I'll have to check into that. (THE SUPPS, NOT THE CD) :}

The MusclePharm stacks looks like your basic bodybuilding type stack. The Cellucor seems more geared to weight loss, but i don't know how much more you're going to lean out vs without using them.

Yeah I'm not sure its even worth the money. I know when we ran the test booster stack a few years back I leaned out pretty good with the DAA... Might give that another go.

[iTzDevo]

more PR music huehe

[kingscross]

Thanks man. I was long overdue for a bench PR!



315 seems so far away . I'm going to start dialing back the calories in March so that's going to slow things down a bit... Hopefully I'll hit 315 by summer.

Congrats on the bench PR. Throw in some accessory work e.g. Close Grip Bench, dips etc. and more PRs are on the way.

[audieswu]

thanks Bob!

Any thoughts on the stacks below? Thinking of running one while cutting.

[url]http://www.bodybuilding.com/store/musclepharm/the-essential-core-pack.html[url]

[url]http://www.bodybuilding.com/store/cellucor/hd-diet-stack.html[url]

Never taken any type of fat burners during my cut so this is uncharted waters for me.

Only thing that worked for me in the past was an EC stack, cheap and effective. Granted your diet is on-point of course.
Good luck with your 2 piece bikini goals for 2014 :}

[SpoiledUp]

thanks Bob!

Any thoughts on the stacks below? Thinking of running one while cutting.

http://www.bodybuilding.com/store/mu...core-pack.html

http://www.bodybuilding.com/store/ce...iet-stack.html

Never taken any type of fat burners during my cut so this is uncharted waters for me.

There is a huge misunderstanding about fat burners. Most people think you take them by mouth....wrong. Fat burners are taken anally. This is the most effective way of turning your hard earned money straight to chit. I went to college. Yes, I have a degree. I even wrote a paper or two.

[BobisMighty]

Thanks Evo! I'll have to check into that. (THE SUPPS, NOT THE CD) :}

Yeah I'm not sure its even worth the money. I know when we ran the test booster stack a few years back I leaned out pretty good with the DAA... Might give that another go.

IMO I like to run a natural test booster when on a cut just to keep hormone levels balanced out and cortisol down. Maybe look at lean extreme along with daa? or just drink a lot of black tea which helps lower cortisol haha.

[kingscross]

There is a huge misunderstanding about fat burners. Most people think you take them by mouth....wrong. Fat burners are taken anally. This is the most effective way of turning your hard earned money straight to chit. I went to college. Yes, I have a degree. I even wrote a paper or two.

lol. You don't sound like the world's greatest fan of fat burners. I must admit I've never taken a fat burner.

[KenshinH]

What's up RT? Congrats on that bench PR bro!

Have a great 3-day weekend

[bobbydigitaloa]

Oh hai Richard, posting to sub as I just went to check new posts and hit unsub...love that button