AI Sports helps get RickRock PUMPED and RIPPED with Agmatine and Raspberry Ketones!!

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  1. Quote Originally Posted by ScottyDoc View Post
    Doug... You walked right into that one Brother!!!

    Rick... You must be referring to that useless fluffy stuff between your ears!
    Badda bing
    Unremarkable is no way to go through life... Doug


  2. Well, I started off this morning looking like I was holding a little water, and the scale reflected that. I was 166.5 and the water retention washed out a little bit of definition. It was a bit of a shock to me considering the only carbs I had other than trace amounts yesterday was one sweet potato at my last meal. The one bad thing about sweet potatoes is that they are so low on the GI scale and digest very slowly, so that likely explains why I'm holding water this morning...

    Despite that, my workout went very well and I felt I had a ton of energy (probably another result of the slow digesting complex carbs). I powered through the workout very well, and had some great numbers that matched some previous PRs. Pumps were insane and I looked very huge today! My vascularity wasn't quite as good as last week and definition looked slightly washed out, but I think that is mostly because of the water retention

    Now that I've hit my bodyfat goal, my Cal's will be starting to change sometime this week or next. It will be a bit tricky as I don't want to gain any bodyfat and want to stay around 6% all the way through summer. My training will pretty much stay the same, but I will be adding about 400-500 Cal's to each build day and I will adjust from there if needed. My burn days will probably stay about the same. So that will put me at 3200-3300 Cal's build days and still at 1800-2k burn

    Chest/triceps

    DB flat bench press
    90sx15
    100sx9x8
    90x10x9

    Smith incline bench
    160x10
    180x8
    170x9
    160x10x9

    Flye machine
    220x12
    245x8
    230x9
    220x10
    200x12

    Close grip smith bench
    180x7
    160x8
    140x10x10

    Rope push Downs (superset with BW dips)
    130x12, BWx13
    140x9, BWx12
    135x10, BWx11
    130x10, BW x10

    Triceps machine
    190x10
    180x10
    170x11
    Recoverbro Elite
    "This is what we've been working on"
    •   
       


  3. Yah it doesn't take much to notice, when you are that lean...
    Unremarkable is no way to go through life... Doug

  4. Quote Originally Posted by DreamWeaver

    You are not going to think so till you look back on your pics a couple of months from now... funny thing perception...
    You are probably right. I just don't think I look that great or that ripped at all, especially when I'm relaxed, without a pump, vascularity is down, retaining water, etc.....fockin mind games...lol
    Recoverbro Elite
    "This is what we've been working on"

  5. Quote Originally Posted by chedapalooza
    Thanks rick. Yea I got which one it is.. I like that one too. 20 sets for lArge n ten for small a week? Or session? You hit chest once a week so maybe 4 exercises 5 sets just example.. Shoulders would u classify as small?

    And for bis/tris 10 sets over the two sessions in the week? Or 5 sets twice a week?
    Last- just curious do u separate each lift day with a burn day? Thank you
    These are just guidelines I go by....don't overcomplicate things. What works for me may not work for you....but yeh when I say how many sets, that is per session. Just look at any of my workouts on here if you want to see how I do it.

    Monday, Wednesday, Friday are all build days for me

    Thursday, Saturday and Sunday are burn days

    Tuesdays I do weights in the Am and light cardio in the pm and Cal's are generally around 300-400 over maintenance to put it kinda between a build/burn day....more of a "maintenance day"
    Recoverbro Elite
    "This is what we've been working on"
    •   
       


  6. Quote Originally Posted by DreamWeaver
    Yah it doesn't take much to notice, when you are that lean...
    Yeh I noticed....lol. one sweet potato and I hold water....wow
    Recoverbro Elite
    "This is what we've been working on"

  7. Thanks for answering my questions, greatly appreciated n love the log so far. Definitely staying along for the ride. Btw, rk's are very awesome supp.. I used them last month 30 min prior to meals with my gda and ursobolic. I took a scheduled week off from lifting (two max a year+3-4 light/deload weeks) I lost 4 pounds that off week doing only one cardio day n no dietary changes!

  8. Pressing the bills yo....beast!!!
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

  9. Quote Originally Posted by morry
    Pressing the bills yo....beast!!!
    You know it bro!

    105s next week?
    Recoverbro Elite
    "This is what we've been working on"

  10. Quote Originally Posted by RickRock13 View Post
    Yeh I noticed....lol. one sweet potato and I hold water....wow
    Might be more due to salt intake or not enough water etc... it's always more about salt when you hold in your skin. Can't really blame the carbs unless you eat enough to spill over.
    Unremarkable is no way to go through life... Doug

  11. Quote Originally Posted by DreamWeaver

    Might be more due to salt intake or not enough water etc... it's always more about salt when you hold in your skin. Can't really blame the carbs unless you eat enough to spill over.
    That's probably right. I don't salt anything, but there may have been a higher sodium content in some of my seasonings. I may have lacked a little in water intake too..
    Recoverbro Elite
    "This is what we've been working on"

  12. Pretty decent workout overall today. No PRs or anything, but I was still impressed with the weight I was moving. I am very impressed with my size and how it has come along. Its much more reflected in the mirror than the scale shows. On that note, my average weight has been going up lately and I am still leaning ever so slightly with the help of the RK.....so I think I've gained a decent amount of LBM through this recomp. My weight has been 166 or higher for several days now. I was at 167 this morning.

    I had quite a bit of carbs yesterday which I'm sure contributed to my fullness. Then you add in the Agmatine and its great pumps, and I was looking Effin huge! Vascularity was shining again as well. I've got small spidering veins I've been noticing coming in on my arms, lats, and some other places. Its looking pretty cool!

    Back/Biceps

    Wide grip pull ups
    BWx19x15x10

    Tbar rows (seated)
    180x12
    225x7
    190x11x10
    180x10

    Bent over smith rows
    160x11
    180x9x9
    160x10

    Dorsiflexor
    285x10
    300x8
    285x9
    270x10

    Lat pulldowns (close v-grip)
    180x10
    170x10x10

    Alternate DB curls
    50sx10
    55sx8
    50sx10

    Bisolator
    220x10x10

    Double bicep cable curls (double drop set)
    70x9,50x9,40x10

    I will probably do about 45 minutes or so of incline treadmill walking this evening for a nice moderate session and 400-500 cal burn
    Recoverbro Elite
    "This is what we've been working on"

  13. Maintaining strength while recomping? Nice work and perfectly executed. I bet the PRs will start coming again in a few workouts. I agree with you, the scale does you no justice. The pics do tho. You look like you'd rip a mofo head off.

    Keep it up!
    Quote Originally Posted by swollen87 View Post
    lol in highschool i ran the original halodrol 50 for 8 weeks with clenbuterol and vodka as pct
    http://anabolicminds.com/forum/old-school-hormone/193259-begins-morry-vs.html

  14. Quote Originally Posted by morry View Post
    Maintaining strength while recomping? Nice work and perfectly executed. I bet the PRs will start coming again in a few workouts. I agree with you, the scale does you no justice. The pics do tho. You look like you'd rip a mofo head off.

    Keep it up!
    Yah that's what I have seen, perfect execution through all the logs this winter and last fall when it all started.
    Unremarkable is no way to go through life... Doug

  15. Rick you have done some amazing thing as stated. It is great to see such a good person who works hard get these results. Now with that said check this out.
    Onlychevy6 and Chevy6s Chick - Teams up with Muscle Gauge Nutrition
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  16. Thats a good back/bi workout right there Rick, keep it up man.

  17. In late. Damn Rick looking jacked bro

  18. Quote Originally Posted by morry
    Maintaining strength while recomping? Nice work and perfectly executed. I bet the PRs will start coming again in a few workouts. I agree with you, the scale does you no justice. The pics do tho. You look like you'd rip a mofo head off.

    Keep it up!
    Thanks Morry! I can't complain with how its went
    Recoverbro Elite
    "This is what we've been working on"

  19. Quote Originally Posted by DreamWeaver

    Yah that's what I have seen, perfect execution through all the logs this winter and last fall when it all started.
    Thanks Doug. As you know also, the diet has the biggest hand in all of it. As long as I hit the macros and cals I'm looking for each day, the body responds just like I want it to. It can be very slow in terms of fat loss and muscle gain at times, but after a few months you look back and realize you've really made some progress
    Recoverbro Elite
    "This is what we've been working on"

  20. Quote Originally Posted by Onlychevy6
    Rick you have done some amazing thing as stated. It is great to see such a good person who works hard get these results. Now with that said check this out.
    Onlychevy6 and Chevy6s Chick - Teams up with Muscle Gauge Nutrition
    Thanks Jeff. I will check it out!
    Recoverbro Elite
    "This is what we've been working on"

  21. Quote Originally Posted by EArch
    Thats a good back/bi workout right there Rick, keep it up man.
    Thanks bro!
    Recoverbro Elite
    "This is what we've been working on"

  22. Quote Originally Posted by Nickmort
    In late. Damn Rick looking jacked bro
    Glad you joined bro. Thanks for the compliment!
    Recoverbro Elite
    "This is what we've been working on"

  23. I seemed to dry out quite a bit yesterday and I'm back to looking very lean and vascular today. Every time I dry out I look a tad bit improved over the last time and will see some small, but nice changes. I think I'm due for pics again this weekend so hopefully they should look even better than the last, even though the fat loss has slowed considerably now that I've started adding Cal's back. The biggest difference may be in my fullness...I will just have to wait and see

    Workout today was decent. I didn't push too hard and kept everything about the same as last week, bit some exercises I was able to get a rep or two more.

    Shoulders/hamstrings/calves

    DB shoulder press
    80sx13x10x9
    70sx11

    Smith military press
    160x9
    150x9
    140x10

    Behind the neck smith press
    130x9
    120x10x10

    Upright rows
    95x12
    105x10
    115x9
    105x10

    DB lateral raise
    45sx10x10
    40sx10

    Shrugs
    270x10x10x10

    Single leg curls
    70x12 (PR)
    80x10x10 (PR)
    70x11

    Calf raises (seated)
    185x19 (PR)
    210x15 (PR)
    220x12x11 (PR)
    185x15
    Recoverbro Elite
    "This is what we've been working on"

  24. Quote Originally Posted by RickRock13 View Post
    Thanks Doug. As you know also, the diet has the biggest hand in all of it. As long as I hit the macros and cals I'm looking for each day, the body responds just like I want it to. It can be very slow in terms of fat loss and muscle gain at times, but after a few months you look back and realize you've really made some progress
    Yah it's how I went about things last year and I am sold, I am for the slow long change.. I will be shocking people again this summer ...
    Unremarkable is no way to go through life... Doug

  25. Quote Originally Posted by DreamWeaver

    Yah it's how I went about things last year and I am sold, I am for the slow long change.. I will be shocking people again this summer ...
    No doubt in my mind that you will be....I'm hoping to be turning some heads ina good way myself
    Recoverbro Elite
    "This is what we've been working on"

  26. Cardio/burn day today....I'm definitely still leaning more, even though it has slowed considerably. I'm still noticing changes that show further leaning. I even had to punch a new hole in my work belt today because it was just getting way too loose at its tightest point.

    Next week I will be adding more Cal's to workout days and I expect that the fat loss will probably be close to a halt at that point. I'm fine with that as long as it doesn't go the other direction and i start gaining fat. I may have to play with numbers for a while until I find the sweet spot to where I can gain muscle very slowly but not gain any fat at all.

    Had a lot of carbs last night, but I actually didn't look too bad this morning in terms of bloat or anything. I think the raspberry ketones are really helping with that. They go perfectly hand in hand with a nutrient partitioner to minimize any negative impact from excessive carbs IMO

    Treadmill for 35 minutes this morning....25 minutes 8 MPH jogging and 10 minutes [email protected]% incline for a 475 cal burn

    Followed that up with 15 minutes HIIT elliptical for a 200 cal burn

    Total burn 675 Cal's

    I may do 30 minutes or so of incline walking tonight as well
    Recoverbro Elite
    "This is what we've been working on"

  27. Nice update Rick. Gonna go duplicate your cardio after class

    Just wondering - with the elliptical hiit - do u increase The resistance for the intensity interval ? Or do you leave resistance the same and just increase your speed?

    Whenever ive done elliptical hiit I'll do like 8 resistance for rest interval and 11-13 for intensity and increase my speed. Also what Intervals do you use? 1:1? 15rest:30high, etc? Just curious! Thanks

  28. Quote Originally Posted by RickRock13 View Post
    No doubt in my mind that you will be....I'm hoping to be turning some heads ina good way myself
    Oh you will and your young enough to take advantage, are you married... ?
    Unremarkable is no way to go through life... Doug

  29. Quote Originally Posted by DreamWeaver

    Oh you will and your young enough to take advantage, are you married... ?
    Yeh I'm married.....but I'm happily married (most of the time...lol). Besides, to me getting attention is better than cheating and there is no guilt associated with it.....my wife knows I love the attention so I plan on getting as much of that this summer as possible!!

    I am outside shirtless as much as possible during the summer and it drives my wife crazy....especially because we have a cougar that lives across the street that ALWAYS comes out to do things outside coincidentally and watches me every time I do yard work..
    Recoverbro Elite
    "This is what we've been working on"

  30. Subbed in for another one of ricks logs. Damn man, do you ever take a break?
    Quote Originally Posted by MuscleGauge1 View Post
    We can't be affected we must just be injected. Injected with knowledge.
    http://anabolicminds.com/forum/cycle-info/193825-operation-spring-break.html
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