BigRick's P/RR/S Training Zone.

BigRick · 03-13-2007, 08:41 PM

so all, new here. And i will keep my training log update in here as much as possible. I do p/rr/s training. im 19, 197 pounds. And am slowly begining my cut phase for summer. my bests lifts so far
flat bench 335x4
incline 275x4
dips +150x4
deadlift 510x4
stiffdeads 410x1
squats 385x10 ( that was awhile ago damnit)

BigRick · 03-13-2007, 08:41 PM

POWER WEEK.

TRICEPS , FRONT DELTS

decline closegrip 320x4, 315x3, 305x3

dips bw+150x4, bw+135x3, bw+100x7 ( i got my new dip belt wohoo)

military 195x3, 185x3.5, 155x6 ( should of done these before dips) triceps were tired at the top

rack press ( half reps) 225x4, 225x3

rope pressdown( 4 sec. negative) 7px4, 6px5, 6px4

pretty decent workout. decent strength. nothing special tho besides my dips went up alil.

**romanaz** · 03-13-2007, 09:32 PM

damn nice weights there Rick. *subscribes*

BigRick · 03-14-2007, 03:53 AM

thanks man. im hitting it hard.. stay tuned

**DarkFalcon** · 03-14-2007, 07:15 AM

Looking uber thick in your avy bro! :clapping: Easy to see how your putting up those big numbers!

Good to see you starting up a log. I'll drop in as often as I can. Cheers

**davtown** · 03-14-2007, 03:20 PM

One of my favorite logs to read, right here on my favorite site..... I'm in!

**Midnight_Lifter** · 03-14-2007, 05:01 PM

Holy shit Rick -- your avatar is looking great. You got progress pics anywhere?

Damn, bro... nice work.

BigRick · 03-14-2007, 08:49 PM

darkfalcon thanks man. Thick as a brick, thats what i wanna be. Yes drop in when u can, it keeps me motivating when i know people are watching

Davtown thanks bro. Ill try to keep it updated good.

Midnight lifter . thanks for the comment. No progress pics at the moment, ill prolly take some pics in about a month. Showing my transformation from the last few years untill now. Pretty big difference too haha

I encourage everyone to keep comeing and feel free to give any advice on my workouts and diet when i post it. I think i will like it here.

BigRick · 03-15-2007, 12:51 AM

Power Week

bbell shrugs 1sec. pauses at top460x6, 460x4
3 sec. pauses 405x6

neutral grip cable row 230x7, 240x4, 3 sec. rows 180x6, 180x5

chinups bw+25x5, bw+50x3, bw+25x4 ( dont laugh i havenot done chins in months)

HS high row pull down 360x6, pauses 320x5, 270x7, 270x6

HS shrugs not facing seat. 1 sec. pauses 630x6, 540x7,
3 sec. pauses 450x6

**Succio** · 03-15-2007, 01:26 AM

holy shit your a ****in ox

BigRick · 03-17-2007, 03:39 AM

ha thanks Succio.. its appreciated

POWER WEEK
LEGS AND LOWER BACK
i got use my PRIMED ULTRA today.. wooo seemed to help out strength wise and prevent me from mental fatigue.

deadlift 515x5, 515x2, 465x4 ooo Yeah Son...

squats 385x3, 385x4, 385x3, 385x3

stiff deads 410x1, 410x1, 405x1

YEAH Son. my deadlifts were off they hook today, they had to be cause one of my lifting buddies called over a few of his friends as he wanted to watch. then they started cheering me on and bout 5 more kids started to watch. So i made sure to bust my balls, and boy o boy i went up 5 pounds and a rep. What a day. Squats were realy good sets for me. I was slower than i wanted to be out of the bottom but im nursing somewhat of a pulled groin.

**romanaz** · 03-17-2007, 03:46 AM

ouch, how did you pull your groin?

BigRick · 03-17-2007, 04:56 PM

not real sure, i felt it on my 1st set of warmups... so i couldont explode as much as i normally do... guess i need to start stretching more

**DarkFalcon** · 03-17-2007, 05:53 PM

Quote:

Originally Posted by BigRick

not real sure, i felt it on my 1st set of warmups... so i couldont explode as much as i normally do... guess i need to start stretching more

Yup, I learned that lesson the hard way with some bad injuries.

**romanaz** · 03-17-2007, 06:38 PM

thats why I make sure in my warmups, to do full depth squats and hold it. That and it helps loosen my hips up.

BigRick · 03-19-2007, 04:03 PM

yeah im going to start stretching alot more

Shock week Chest used animal pump today.. felt basically nothing special at all.

Ss1. incline flys 65'sx9, 45'sx10 ( these hurt my shoulder some may have to back off of the heavy weight on these next time)
& flat dbell press flat bench 100'sx7, 60'sx11

SS2. flat flys 30'sx11, 20'sx18
& incline dbell press 60'sx10, 40'sx13

Dropset 1 butterfly machine 50x10+37.8
set 2 37.5x15+25x9
set 3 ? ????? i forto to right it down. was a triple drop tho

ehh not a bad workout.. burned like hell. Used animal pump today, felt basically nothing special at all

BigRick · 04-01-2007, 11:14 PM

Rep Range Week.
Hey sorry i took last week off. iwas sick the whole time too o boy what a break lol anyways i lost 6 pounds from being sick yikes. So strength is down an amount. Well thats life

Chest
incline bench 240x8,225x10, 225x6
flat HS machine press 180x10.5, 180x7, 180x6.5
incline cybex machine press ( 1 sec. pauses at bottom) 130x14, 130x10, 130x9
decline cable crossover 50'sx15, 40'sx18

well like i said strength was down, i took my primed ultra today and im sure it helped. i was still out of the routine tho. sinuses were just draining to often

BigRick · 04-02-2007, 10:36 PM

Day 1
Yesteray i did chest and had a significant amount more of mental energy and felt more engeretic throughout my workout

DAy 2 . traps and lats

behind back shrugs 1 sec. holds at top 405x15, 405x8,
2 sec. holds 365x10

neutral grip cable row 200x6, 170x7, 140x9

HS highrow 290x9, 290x8, 270x8

BFS underhand bent over row 135x10, 90x13,

YIkes today was definatly not to good. as ive mentioned ive been sick and it showed horribly today. weights for lats were extremely poor. There is always next week tho.

**DarkFalcon** · 04-02-2007, 10:42 PM

Quote:

Originally Posted by BigRick

Day 1
Yesteray i did chest and had a significant amount more of mental energy and felt more engeretic throughout my workout

DAy 2 . traps and lats

behind back shrugs 1 sec. holds at top 405x15, 405x8,
2 sec. holds 365x10

neutral grip cable row 200x6, 170x7, 140x9

HS highrow 290x9, 290x8, 270x8

BFS underhand bent over row 135x10, 90x13,

YIkes today was definatly not to good. as ive mentioned ive been sick and it showed horribly today. weights for lats were extremely poor. There is always next week tho.

lol..I wouldn't exactly call those weights poor.

Hope you get better soon bro, that crap has been making it's rounds.

BigRick · 04-05-2007, 12:13 AM

thanks darkfalcon.. indeed i know a fair amount of peple that are sick

REP RANGE triceps

1/2 REP CLOSEGRIP 275X10, 245X12, 225X8(WTF HAPPEND ON THE LAST SET I DONT KNOW)

OVERHEAD EXT. 70X12, 70X12, 80X6

TRICEP EXT. machine neutral grip 125x7, 112x7

rack

03-13-2007, 08:41 PM	#1
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	BigRick's P/RR/S Training Zone. so all, new here. And i will keep my training log update in here as much as possible. I do p/rr/s training. im 19, 197 pounds. And am slowly begining my cut phase for summer. my bests lifts so far flat bench 335x4 incline 275x4 dips +150x4 deadlift 510x4 stiffdeads 410x1 squats 385x10 ( that was awhile ago damnit)

03-14-2007, 03:53 AM	#4
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	thanks man. im hitting it hard.. stay tuned __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-14-2007, 03:20 PM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	One of my favorite logs to read, right here on my favorite site..... I'm in! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-14-2007, 05:01 PM	#7
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 419 Recipes: 0 Rep Power: 35	Holy shit Rick -- your avatar is looking great. You got progress pics anywhere? Damn, bro... nice work. __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

03-14-2007, 08:49 PM	#8
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	darkfalcon thanks man. Thick as a brick, thats what i wanna be. Yes drop in when u can, it keeps me motivating when i know people are watching Davtown thanks bro. Ill try to keep it updated good. Midnight lifter . thanks for the comment. No progress pics at the moment, ill prolly take some pics in about a month. Showing my transformation from the last few years untill now. Pretty big difference too haha I encourage everyone to keep comeing and feel free to give any advice on my workouts and diet when i post it. I think i will like it here. __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-14-2007, 07:15 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Looking uber thick in your avy bro! :clapping: Easy to see how your putting up those big numbers! Good to see you starting up a log. I'll drop in as often as I can. Cheers

03-15-2007, 12:51 AM	#9
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	Power Week bbell shrugs 1sec. pauses at top460x6, 460x4 3 sec. pauses 405x6 neutral grip cable row 230x7, 240x4, 3 sec. rows 180x6, 180x5 chinups bw+25x5, bw+50x3, bw+25x4 ( dont laugh i havenot done chins in months) HS high row pull down 360x6, pauses 320x5, 270x7, 270x6 HS shrugs not facing seat. 1 sec. pauses 630x6, 540x7, 3 sec. pauses 450x6 __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-15-2007, 01:26 AM	#10
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,942 Recipes: 0 Rep Power: 97	holy shit your a ****in ox __________________ SUPPLEMENTS.NET REP

03-17-2007, 03:39 AM	#11
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	ha thanks Succio.. its appreciated POWER WEEK LEGS AND LOWER BACK i got use my PRIMED ULTRA today.. wooo seemed to help out strength wise and prevent me from mental fatigue. deadlift 515x5, 515x2, 465x4 ooo Yeah Son... squats 385x3, 385x4, 385x3, 385x3 stiff deads 410x1, 410x1, 405x1 YEAH Son. my deadlifts were off they hook today, they had to be cause one of my lifting buddies called over a few of his friends as he wanted to watch. then they started cheering me on and bout 5 more kids started to watch. So i made sure to bust my balls, and boy o boy i went up 5 pounds and a rep. What a day. Squats were realy good sets for me. I was slower than i wanted to be out of the bottom but im nursing somewhat of a pulled groin. __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-17-2007, 04:56 PM	#13
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	not real sure, i felt it on my 1st set of warmups... so i couldont explode as much as i normally do... guess i need to start stretching more __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

03-19-2007, 04:03 PM	#16
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	yeah im going to start stretching alot more Shock week Chest used animal pump today.. felt basically nothing special at all. Ss1. incline flys 65'sx9, 45'sx10 ( these hurt my shoulder some may have to back off of the heavy weight on these next time) & flat dbell press flat bench 100'sx7, 60'sx11 SS2. flat flys 30'sx11, 20'sx18 & incline dbell press 60'sx10, 40'sx13 Dropset 1 butterfly machine 50x10+37.8 set 2 37.5x15+25x9 set 3 ? ????? i forto to right it down. was a triple drop tho ehh not a bad workout.. burned like hell. Used animal pump today, felt basically nothing special at all __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

04-01-2007, 11:14 PM	#17
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	Rep Range Week. Hey sorry i took last week off. iwas sick the whole time too o boy what a break lol anyways i lost 6 pounds from being sick yikes. So strength is down an amount. Well thats life Chest incline bench 240x8,225x10, 225x6 flat HS machine press 180x10.5, 180x7, 180x6.5 incline cybex machine press ( 1 sec. pauses at bottom) 130x14, 130x10, 130x9 decline cable crossover 50'sx15, 40'sx18 well like i said strength was down, i took my primed ultra today and im sure it helped. i was still out of the routine tho. sinuses were just draining to often __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

04-02-2007, 10:36 PM	#18
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	Day 1 Yesteray i did chest and had a significant amount more of mental energy and felt more engeretic throughout my workout DAy 2 . traps and lats behind back shrugs 1 sec. holds at top 405x15, 405x8, 2 sec. holds 365x10 neutral grip cable row 200x6, 170x7, 140x9 HS highrow 290x9, 290x8, 270x8 BFS underhand bent over row 135x10, 90x13, YIkes today was definatly not to good. as ive mentioned ive been sick and it showed horribly today. weights for lats were extremely poor. There is always next week tho. __________________ *Some things in this world can't be stopped, I just happen to be one of those things.*

04-05-2007, 12:13 AM	#20
BigRick Amateur Join Date: Mar 2007 Posts: 56 Recipes: 0 Rep Power: 2	thanks darkfalcon.. indeed i know a fair amount of peple that are sick REP RANGE triceps 1/2 REP CLOSEGRIP 275X10, 245X12, 225X8(WTF HAPPEND ON THE LAST SET I DONT KNOW) OVERHEAD EXT. 70X12, 70X12, 80X6 TRICEP EXT. machine neutral grip 125x7, 112x7 rack