superbeast668
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Siiick!
Seriously Rick, its crazy to think you're only 2 Weeks in... Solid workouts too bro!looking awesome dude, and with ten weeks to go this is really looking solid. Awesome lightning bolt shoulder vein on the left delt hahahaha
I don't know at least some of it went to his chest. He had a ripped chest before but it was not thick, now it has thickness to it. I agree though his back looks like a slab of contoured granite.Looks like that ten pounds went to your back ! Lol ! It's awesome that your staying lean. .02% increase in bf in two weeks in fock all
Lol yeah I agree his chest does show a decent thickness increase but his back is definitely a standout.I don't know at least some of it went to his chest. He had a ripped chest before but it was not thick, now it has thickness to it. I agree though his back looks like a slab of contoured granite.
Yeh actually traps are one of my strong points. The second set of pics I posted which was after you already posted has a most muscular pose in it with a little bit better look at trap development. My back pic should also give a good indication as well.Good **** man! Both bis and shoulders look larger already, chest separation looks more apparent, stomach area shows 0% increase of body fat...if anything, it looks like it could be leaner. You're killing it man, keep it up.
From a critical standpoint (since everyone saying "awesome" won't help), I think one of the larger aspects to focus on is upper chest. Also, none of your pics show your traps very prominently, they could possibly be an area of improvement as well (can't say for sure without pics, though).
Thanks brosef!Siiick!
Just trying to become legendary one day like you, my bro :sgrin:Rick,
Nothing short of amazing. Because you are so lean, the changes seem small but so noticeable all at the same time. This is about to get even more interesting.
Great job and looking focking stacked bro. Looking forward to more. I always love a Rick log, but this sh1t is going to be legendary.
Morry
Haha thanks Matt,...it's only just begun...My god you got huge....
Thanks man, as long as the back holds up you can bet that I will continue to kill them deads!Great thickness in your back! Really night and day from the beginning. Keep up with those deads!!
Thanks LTL! I'm definitely loving it. Everything is going according to plan so far, and I couldn't be happier. I think the coming weeks will just get better and better!Incredible bro! Just getting started and already reeking havoc bro! Barely holding any water in your mid yet blown up every where else! You must be loving this sh1t Rick!
Thanks man. Those are the points that I felt I made the biggest progress as well along with back.Truly impressive, bro. Arms are noticably bigger. Chest is much thicker. Keep it up!
Thanks Al! I'm going to give it everything I can and hopefully come out of this thing looking big, lean, and freaky!...lolGreat job Rick... Killing it Brother, I knew this would be a good move for you!
I can tell I've added thickness there as well. I hadn't really realized it until looking back on the pics. Thanks bro!Wow. Looking great man. The back is really getting thicker. Amazing how lean you are staying. Keep up the good work brotha!
That vein is definitely my most prominent one I think...lollooking awesome dude, and with ten weeks to go this is really looking solid. Awesome lightning bolt shoulder vein on the left delt hahahaha
Appreciate it bro! I'm really enjoying the training, and I think it has really contributed to the progressSeriously Rick, its crazy to think you're only 2 Weeks in... Solid workouts too bro!
WOW... Thanks Kleen! I'm surprised at how little water I'm holding for putting on 10 lbs myself, especially considering being on test with no AI. The fullness has been great and I'm getting more fuller and more vascular by the day it seems...Awesome work Rick, out of those 10 lbs it looks like only 2-3 of it is subcutaneous water. You are a lot more full, vascularity looks great, all around impressive!
Some of that weight definitely went there for sure....Thanks bro!Looks like that ten pounds went to your back ! Lol ! It's awesome that your staying lean. .02% increase in bf in two weeks in fock all
My chest was actually the most noticeable part to myself that I could tell I had fullness. I guess staring down at it without a shirt on I could tell it was puffing out more. Funny thing is I abandoned flat BB Bench all together like we were talking a while back to try and get some more thickness with other exercises....so I guess that was also a good move!I don't know at least some of it went to his chest. He had a ripped chest before but it was not thick, now it has thickness to it. I agree though his back looks like a slab of contoured granite.
Thanks brother! I was really happy to see some thickness added to both areas, especially the chest since that was a weaker area of mine in terms of thickness beforeLol yeah I agree his chest does show a decent thickness increase but his back is definitely a standout.
I hope you are right man. I can live with that!Just wait in a couple weeks you are gonna look at yourself and be like Holy Sh!t... am I really this big and lean right now?
My 3 rotating exercises for chest on this DC training are Hammer strength chest press, Incline smith machine bench, and DB Bench press. Those are the ones that I feel can help my chest grow the most, what I can make the most progress on, and also exercises I can safely go to absolute failure on (all points important with DC)Out of curiosity Rick, what is you chest routine that you abandoned flat BB bench?
Nice. I may look into trying that in a few months. I just found out that my sore wrist is actually broken so I may need to get creative for a bit. LolMy 3 rotating exercises for chest on this DC training are Hammer strength chest press, Incline smith machine bench, and DB Bench press. Those are the ones that I feel can help my chest grow the most, what I can make the most progress on, and also exercises I can safely go to absolute failure on (all points important with DC)
Time out of the gym is the worst! I've had to take a week off and hating it. Especially when just starting DC. Good luck!Nice. I may look into trying that in a few months. I just found out that my sore wrist is actually broken so I may need to get creative for a bit. Lol
That's pretty similar to what I have setup minus the hammer strength. I would really like to incorporate the hammer strength but we don't have that at my Fire station.My 3 rotating exercises for chest on this DC training are Hammer strength chest press, Incline smith machine bench, and DB Bench press. Those are the ones that I feel can help my chest grow the most, what I can make the most progress on, and also exercises I can safely go to absolute failure on (all points important with DC)
You use the exactly same three I use for chest man lol. Mine go A1 Smythe Incline, A2 DB Flat, A3 HS Chest Press.My 3 rotating exercises for chest on this DC training are Hammer strength chest press, Incline smith machine bench, and DB Bench press. Those are the ones that I feel can help my chest grow the most, what I can make the most progress on, and also exercises I can safely go to absolute failure on (all points important with DC)
:rofl:what i thought i looked like before reading this log
now how i see myself after reading this log
Thanks Chris!Great selections too!
Lol....thanks Man. I'm looking forward to it too, and enjoying the hell out of it so far.Am I really gonna be the one who has to say it? You look terrible, bro...I mean, really.
:rofl: :laugh: :lol: :laugh2: :lmao:
Looking great, man. Looking forward to what these next 3 months bring you :yup:
Wow...that sucks. I guess you will just have to work around it and use some ingenuity!Nice. I may look into trying that in a few months. I just found out that my sore wrist is actually broken so I may need to get creative for a bit. Lol
Yeh, there is never a good time out of the gym when you love being there, and any of us in this lifestyle love being there!Time out of the gym is the worst! I've had to take a week off and hating it. Especially when just starting DC. Good luck!
I'm loving it so far too man. Keep us updated on how it's going for you tooThat's pretty similar to what I have setup minus the hammer strength. I would really like to incorporate the hammer strength but we don't have that at my Fire station.
The couple DC blasts I have done I loved! Some As I lay Dying, gym time and my underlying anger issues make for the perfect environment to go all out. I know I'm going to grow on this routine. I'm excited so thanks to Frank, kleen and Rick for all the DC info!
Nice! I guess I did ok on my picks then it seems, since everyone seems to approve of it.You use the exactly same three I use for chest man lol. Mine go A1 Smythe Incline, A2 DB Flat, A3 HS Chest Press.
I do the same for shoulders, helps with continuity...ie Smythe Shoulder Press, DB Shoulder Press, HS Shoulder Press.
what i thought i looked like before reading this log
now how i see myself after reading this log
:laugh::rofl:
Basically a widow maker is a heavy 20 rep set. You usually pick a weight by where 10-12 you are like "wtf" then grind out 20(or more). So I might grab say 295 on a squat, do 10 reps....take a few breaths...2-3 more....few breaths....until I get 20(or more) It should be BRUTALLY difficult.Can u please elaborate on the "widowmaker". Interested but not understanding. Thanks
Holy sh@t! Didn't think he was ever gonna quit squatting.. how many sets do I need to do like this?... is this good for mass or more for cut?Basically a widow maker is a heavy 20 rep set. You usually pick a weight by where 10-12 you are like "wtf" then grind out 20(or more). So I might grab say 295 on a squat, do 10 reps....take a few breaths...2-3 more....few breaths....until I get 20(or more) It should be BRUTALLY difficult.
Something like so.. He goes a bit lighter/higher rep, but you get the idea.
Watch the last few reps.. That is grinding...
YouTube Link: http://www.youtube.com/watch?v=BRaqPbZFI5c
You can. I'd just make sure you implement them in a way that compliments your training program.Not doing DC. How bout adding them anyway
Do you mean 3 widowmaker sets? That's some brutal ****, I've never heard of that being done...all of Dante's explanations keep WM to just one set, repping out as much as you possibly can and taking pauses at the top of motions in order to go past where your typical point of failure might occur.275x25 for 3 sets will leave most limping. I love them as they are humbling as hell.
Do it up man. Never seemed to hurt me any. I do stuff like that for chest and shoulders too. Usually on a bulk ill do a "burn down " set at the end just for the pump.So u recommend I do them even though I am not doing DC? Really sounds good. Morry do u use them for mass or cut
Keep in mind Dante's recommendations are for DC. If you are tailoring them to another program(or your own split) then you might be able to do 3 sets just fine.Do you mean 3 widowmaker sets? That's some brutal ****, I've never heard of that being done...all of Dante's explanations keep WM to just one set, repping out as much as you possibly can and taking pauses at the top of motions in order to go past where your typical point of failure might occur.
Why do you keep asking that? LOL It makes no difference. Clearly if you are 2 weeks out from a show you might want to tweak your training to avoid injury, but cutting/bulking makes next to ZERO difference in how I train.So u recommend I do them even though I am not doing DC? Really sounds good. Morry do u use them for mass or cut
He needs to be convinced : ) lolWhy do you keep asking that? LOL It makes no difference. Clearly if you are 2 weeks out from a show you might want to tweak your training to avoid injury, but cutting/bulking makes next to ZERO difference in how I train.
How do you feel about WMers outside of quads? I remember reading Homonculous and Skip talking about how they believed in doing WMers for back or chest or shoulders if that was a particularly lacking area, which was a surprise to me. I thought the nature of the WM really made it primarily applicable to legs, but I suppose you could use the same concept for a bevy of body parts.Keep in mind Dante's recommendations are for DC. If you are tailoring them to another program(or your own split) then you might be able to do 3 sets just fine.
With DC you are hitting for example back thickness on monday, squats with a widow wed, then another back thickness movement on friday, your low back might be TOAST. Then on the following week you are going to be hitting 2 widows(monday/friday).
If you were to be hitting legs and not hit them again for a week or so, then you might be able to add a few high rep sets.
Not asking u.. I got ur answer already .. read again. I asked morry y he does it... easy there haussKeep in mind Dante's recommendations are for DC. If you are tailoring them to another program(or your own split) then you might be able to do 3 sets just fine.
With DC you are hitting for example back thickness on monday, squats with a widow wed, then another back thickness movement on friday, your low back might be TOAST. Then on the following week you are going to be hitting 2 widows(monday/friday).
If you were to be hitting legs and not hit them again for a week or so, then you might be able to add a few high rep sets.
Why do you keep asking that? LOL It makes no difference. Clearly if you are 2 weeks out from a show you might want to tweak your training to avoid injury, but cutting/bulking makes next to ZERO difference in how I train.
LOL.. Clearly.He needs to be convinced : ) lol
Should not be done on the 2 way split. They are used on other areas on the 3 WAY SPLIT ONLY. And should only be used by people who know what they are doing.How do you feel about WMers outside of quads? I remember reading Homonculous and Skip talking about how they believed in doing WMers for back or chest or shoulders if that was a particularly lacking area, which was a surprise to me. I thought the nature of the WM really made it primarily applicable to legs, but I suppose you could use the same concept for a bevy of body parts.
I can read, fairly well, believe me. However I am answering because it is a semi ridiculous question, which I put nicely the first time you asked it. Morry clearly knows what he is doing, and anyone who knows what they are doing is going to tell you for the "most part" your training doesn't need to change when bulking or cutting.Not asking u.. I got ur answer already .. read again. I asked morry y he does it... easy there hauss
No. Not knowing what a certain movement or exercise doesn't mean you know nothing, but asking if you can use a certain exercise when cutting/bulking leads me to believe you don't really know all that much in terms of training. And I am trying to tell you, in the least dickish way I know how, that it makes ZERO ****ing difference..lolSo ur saying I don't know What I'm doing because I haven't heard of one exercise... lol Coming from a Guy with a fake a%s avatar.. this is too cute