Richo's Making Up For My IMPC Now - Page 2

**DarkFalcon** · 01-11-2007, 05:40 AM

Welcome back Richo, yes adding 10 pounds by April is very do-able but you won't look like that guy in such a short time. 1-2 years of quality eating and working out and you'll be here showing off your own killer bod!

Richo · 01-11-2007, 06:42 AM

Quote:

Originally Posted by DarkFalcon

Welcome back Richo, yes adding 10 pounds by April is very do-able but you won't look like that guy in such a short time. 1-2 years of quality eating and working out and you'll be here showing off your own killer bod!

yeah you are right, i just went back and compared me to him and it will take more than a couple months haha. guess i was just excited to be back.

Plan for the Year

Now my plan for the year will vary depending on what i am doing. so i have a couple plans based on what i may be doing.

Plan #01
Football

Jan-Mar : Pre-season
Includes Strength Training, Endurance Training, Conditioning

Mar-Sep : Season
Includes Skill Training, Football Training Nights, Maintain Strength & Endurance, Recovery Days

Sep-Dec : Off-Season
Includes Bulking, Strength Training

This is the plan if i decide i will end up playing football for the season.

Plan #02
Track

Jan-Sep
Includes Bulking, Strength Training, Power Training

Sep-Dec
Includes Speed Training, Conditioning, Track Coaching, Strength Training, Power Training

This is the plan if i decide to undertake track coaching near the end of the year.

Plan #03
Football Next Season

Jan-Dec
Includes Bulking, Strength Training

This is the plan if i miss football season this year and i end up playing next year.

Plan #04
Bulk

Jan-Dec
Includes Bulking, Hypertrophy Training, Some Strength Training

This is the plan if i dont play any sports and i just want to add size for the year. Most likely the plan if i do the IMPC

The plan which is the most possible will most likely be Plan #03, as football may not be played this year. and a good way to prepare for when i play against big guys is to get big and strong myself.

anyway i thought i would post up a couple plans

**davtown** · 01-11-2007, 09:35 AM

Tearing your lat is a perfectly good reason not to train! Actually it would be dumb to train under such conditions, so you did the right thing

How does it feel now?

That picture you posted of the 117lb guy is impressive - how tall is he? Speaking of which... how tall are you?

Next time if you tear your lat, let us know before disappearing

IM will always support you no matter how many times you drop out of the game and come back... the important part is that you come back! Kick ass this IMPC, Richo

Richo · 01-11-2007, 10:47 PM

Quote:

Originally Posted by davtown

Tearing your lat is a perfectly good reason not to train! Actually it would be dumb to train under such conditions, so you did the right thing

How does it feel now?

That picture you posted of the 117lb guy is impressive - how tall is he? Speaking of which... how tall are you?

Next time if you tear your lat, let us know before disappearing

IM will always support you no matter how many times you drop out of the game and come back... the important part is that you come back! Kick ass this IMPC, Richo

it feels good now, but i will admit, when i sneeze it sometimes hurts for a brief second.

the is guy is 5'4" (163cm) 117lbs (53.2kg) and i am 5'3.2" (160cm) 114.4lbs (52kg)..... whether it was the time of the day or not, but i seemed to gain 2kg since last time i measured.

ok if another injury occurs, i will let the forum know i will be out for a while.

As for my goal, i have to gain 6lbs (2.4kg) by April. now, does this seem too easy? or is it a nice starting goal? i dont want it too easy, but i dont want it too hard to start of incase i dont reach it

**DJSTARER** · 01-12-2007, 04:07 AM

glad to see ya back.

Richo · 01-18-2007, 03:04 AM

Tuesday
09/01/07

Dumbbell Benchpress - 12.5x10 . 12.5x10 . 15x6
Push-up - 10 . 10
Dumbbell Row - 15x8 . 15x8 . 15x8
Dumbbell Shoulder Press - 7.5x8 . 7.5x8 . 7.5x8
EZ-Bar Curl - 25x10 . 25x8 . 25x6
Weighted Bench Dip - 15x10 . 15x15
Crunch - 25 . 25
Bicycle Kick - 50 . 50
Lying Leg Raise - 10

Richo · 01-18-2007, 03:05 AM

Thursday
11/01/07

Incline Benchpress - 30x5 . 30x5 . 32.5x5 . 32.5x5 . 35x3
Pull-up - 5 . 7.5x5 . 5
Barbell Shoulder Press - 15x10 . 15x10 . 15x10

Richo · 01-18-2007, 03:21 AM

Week #01 in Review

I restarted counting the weeks, so i just done week one. It was a pretty easy week to start off. So I will do the positives and negatives of the week, and where to improve and change...

Negatives

* No Leg Training day.
* Didn't go as heavy and hard as I could
* Little ab/core work

Positives

* The use of dumbbells on the benchpress, i really feel it in my chest.
* The incline benchpress was another good exercise choice for me, as my chest is lagging.

Improvement for Next Week

* Up the poundage and intensity
* Include a Leg workout

So there is my review of the first week.

Richo · 01-18-2007, 03:23 AM

Monday
15/01/07

Incline Dumbbell Benchpress - 12.5x8 . 12.5x8 . 12.5x8
Incline Push-up - 6 . 6
Barbell Row - 30x8 . 30x8 . 30x8
Hammer Curl - 10x8 . 10x8
Weighted Bench Dip - 15x10 . 15x15

Richo · 01-18-2007, 03:28 AM

Wednesday
17/01/07

Overhead Tyre Squat - 20x8 . 20x8 . 20x8
Front Squat - 25x6 . 25x6
Straight-legged Deadlift - 50x5 . 50x5
Tyre Drag Sprints - 20x4 . 20x4
Weighted Crunch - 10x20 . 10x20
Crunch - 20 . 20

*With the tyre, it weighs approx 20kg

**DJSTARER** · 01-18-2007, 03:37 AM

awsome. remember to increase your lifts every time you go. whether it be with an extra rep or extra 2kg.

Richo · 01-18-2007, 04:23 AM

Quote:

Originally Posted by DJSTARER

awsome. remember to increase your lifts every time you go. whether it be with an extra rep or extra 2kg.

thanks, will do that DJ man

Also, i decided to undertake the Football Season plan, as i am pretty pumped to play football. so my weight gaining will be alot slower with the cardio i will be doing, but i will train for strength gains, i will do cardio, and i will try and eat alot of food for energy, muscle building etc etc. and once off-season hits, i will do a bulk for next season.

Richo · 01-19-2007, 11:46 PM

Friday
19/01/07

Flat Benchpress - 30x5 . 32.5x5 . 35x5 . 37.5x5
Towel Pull-up - 5 . 5 . 5 . 5 . 5
Dumbbell Shrug - 20x10 . 20x10 . 20x10 . 20x10 . 20x10

**romanaz** · 01-19-2007, 11:53 PM

keep it up richo!

Richo · 01-22-2007, 11:01 PM

Week #02 in Review

A better week than last week, but still room for improvements.

Negatives

* Push-ups were of a bad form, and a short ROM.
* Flat Benchpress, i should of done one more set.
* Weight too light on dumbbell shrug.

Positives

* The Tyre-drag Sprint were effective.
* Towel Pull-ups were also effective.
* The Overhead Tyre Squat was beneficial and could feel it throughout my entire body.

Improvements for Next Week

* Increase the poundage
* Not to miss a workout next week

Richo · 01-22-2007, 11:05 PM

Monday
22/01/07

Dumbbell Benchpress - 12.5x10 . 12.5x10 . 12.5x10
Dumbbell One-arm Row - 20x6 . 20x6 . 22.5x5
Dumbbell Shrug - 22.5x10 . 22.5x10 . 22.5x10
EZ-Bar Curl - 25x8

*** Note - I had, and still have, a cut right across my right palm, and this affected my workout. When doing the benchpresses, i a throbbing pain occurred, and by the ez-bar curl, the pain was too much to continue.

**davtown** · 03-03-2007, 08:54 PM

Richo! How's your hand doing? The IMPC is coming, are you gonna join us? c'mon...

01-11-2007, 09:35 AM	#33
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Tearing your lat is a perfectly good reason not to train! Actually it would be dumb to train under such conditions, so you did the right thing How does it feel now? That picture you posted of the 117lb guy is impressive - how tall is he? Speaking of which... how tall are you? Next time if you tear your lat, let us know before disappearing IM will always support you no matter how many times you drop out of the game and come back... the important part is that you come back! Kick ass this IMPC, Richo __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-12-2007, 04:07 AM	#35
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	glad to see ya back. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

01-18-2007, 03:04 AM	#36
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	9th of January, 2007 Tuesday 09/01/07 Dumbbell Benchpress - 12.5x10 . 12.5x10 . 15x6 Push-up - 10 . 10 Dumbbell Row - 15x8 . 15x8 . 15x8 Dumbbell Shoulder Press - 7.5x8 . 7.5x8 . 7.5x8 EZ-Bar Curl - 25x10 . 25x8 . 25x6 Weighted Bench Dip - 15x10 . 15x15 Crunch - 25 . 25 Bicycle Kick - 50 . 50 Lying Leg Raise - 10 __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2007, 03:05 AM	#37
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	11th of January, 2007 Thursday 11/01/07 Incline Benchpress - 30x5 . 30x5 . 32.5x5 . 32.5x5 . 35x3 Pull-up - 5 . 7.5x5 . 5 Barbell Shoulder Press - 15x10 . 15x10 . 15x10 __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2007, 03:21 AM	#38
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Week #01 Review Week #01 in Review I restarted counting the weeks, so i just done week one. It was a pretty easy week to start off. So I will do the positives and negatives of the week, and where to improve and change... Negatives * No Leg Training day. * Didn't go as heavy and hard as I could * Little ab/core work Positives * The use of dumbbells on the benchpress, i really feel it in my chest. * The incline benchpress was another good exercise choice for me, as my chest is lagging. Improvement for Next Week * Up the poundage and intensity * Include a Leg workout So there is my review of the first week. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-11-2007, 05:40 AM	#31
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Welcome back Richo, yes adding 10 pounds by April is very do-able but you won't look like that guy in such a short time. 1-2 years of quality eating and working out and you'll be here showing off your own killer bod!

01-18-2007, 03:23 AM	#39
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	15th of January, 2007 Monday 15/01/07 Incline Dumbbell Benchpress - 12.5x8 . 12.5x8 . 12.5x8 Incline Push-up - 6 . 6 Barbell Row - 30x8 . 30x8 . 30x8 Hammer Curl - 10x8 . 10x8 Weighted Bench Dip - 15x10 . 15x15 __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2007, 03:28 AM	#40
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	17th of January, 2007 Wednesday 17/01/07 Overhead Tyre Squat - 20x8 . 20x8 . 20x8 Front Squat - 25x6 . 25x6 Straight-legged Deadlift - 50x5 . 50x5 Tyre Drag Sprints - 20x4 . 20x4 Weighted Crunch - 10x20 . 10x20 Crunch - 20 . 20 With the tyre, it weighs approx 20kg __________________ Richo's Road to Track & Field Journal Thread* http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-18-2007, 03:37 AM	#41
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	awsome. remember to increase your lifts every time you go. whether it be with an extra rep or extra 2kg. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

01-19-2007, 11:46 PM	#43
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	19th of January, 2007 Friday 19/01/07 Flat Benchpress - 30x5 . 32.5x5 . 35x5 . 37.5x5 Towel Pull-up - 5 . 5 . 5 . 5 . 5 Dumbbell Shrug - 20x10 . 20x10 . 20x10 . 20x10 . 20x10 __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-22-2007, 11:01 PM	#45
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Week #02 in Review Week #02 in Review A better week than last week, but still room for improvements. Negatives * Push-ups were of a bad form, and a short ROM. * Flat Benchpress, i should of done one more set. * Weight too light on dumbbell shrug. Positives * The Tyre-drag Sprint were effective. * Towel Pull-ups were also effective. * The Overhead Tyre Squat was beneficial and could feel it throughout my entire body. Improvements for Next Week * Increase the poundage * Not to miss a workout next week __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

01-22-2007, 11:05 PM	#46
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	22nd of January, 2007 Monday 22/01/07 Dumbbell Benchpress - 12.5x10 . 12.5x10 . 12.5x10 Dumbbell One-arm Row - 20x6 . 20x6 . 22.5x5 Dumbbell Shrug - 22.5x10 . 22.5x10 . 22.5x10 EZ-Bar Curl - 25x8 * Note - I had, and still have, a cut right across my right palm, and this affected my workout. When doing the benchpresses, i a throbbing pain occurred, and by the ez-bar curl, the pain was too much to continue. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats** Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

03-03-2007, 08:54 PM	#47
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Richo! How's your hand doing? The IMPC is coming, are you gonna join us? c'mon... __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260