superbeast668
Well-known member
Siiick!
A new chapter...RickRock's path on the "DARK SIDE" begins...
- Thread starter RickRock13
- Start date
morry
Well-known member
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
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
PIKEstrong
New member
Great thickness in your back! Really night and day from the beginning. Keep up with those deads!!
LiveToLift
Legend
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!
Matthersby
Well-known member
Truly impressive, bro. Arms are noticably bigger. Chest is much thicker. Keep it up!
RickRock13
Well-known member
Day 16
Weight: 175 (+10)
Dosed 60mg EPI
Dosed 4.5mg Albuterol
Thank you to everyone for the compliments and great feedback on my progress pics. I truly appreciate it!
Todays weigh-in had me at 175, so I've eclipsed the 10 lb gain mark. Its one accomplishment of many I have of many for this cycle, but it feels good to get there at just over 2 weeks. My weight may drop a tad for tomorrows weigh-in because today is a burn day, but it shouldn't drop more than a pound at most.
I'm eating clean today, but probably a little more of it than typical burn days. Since my bodyfat is pretty much staying in check, and I'm primarily interested in muscle mass right now, I am going to be a little more loose on these burn days. It will still always be clean, just more of it. Cals will probably be 2200-2500 on these days.
Today's cardio was a 45 minute session. I really had to push today for some reason. I think my endurance has taken a hit (probably from being 10 lbs heavier), and my shins and knees were hurting a little. I guess i could be drying my joints a tad from the EPI, but if i am it isn't much. I figured estrogen from running test would take care of drying out too much. I haven't noticed any issues during weight training yet, but I may have to add some Cissus in soon to help.
30 minutes treadmill @ 7.5 MPH 415 cals (3.75 miles distance)
15 minutes elliptical 200 cals
Total burn 615 cals
Weight: 175 (+10)
Dosed 60mg EPI
Dosed 4.5mg Albuterol
Thank you to everyone for the compliments and great feedback on my progress pics. I truly appreciate it!
Todays weigh-in had me at 175, so I've eclipsed the 10 lb gain mark. Its one accomplishment of many I have of many for this cycle, but it feels good to get there at just over 2 weeks. My weight may drop a tad for tomorrows weigh-in because today is a burn day, but it shouldn't drop more than a pound at most.
I'm eating clean today, but probably a little more of it than typical burn days. Since my bodyfat is pretty much staying in check, and I'm primarily interested in muscle mass right now, I am going to be a little more loose on these burn days. It will still always be clean, just more of it. Cals will probably be 2200-2500 on these days.
Today's cardio was a 45 minute session. I really had to push today for some reason. I think my endurance has taken a hit (probably from being 10 lbs heavier), and my shins and knees were hurting a little. I guess i could be drying my joints a tad from the EPI, but if i am it isn't much. I figured estrogen from running test would take care of drying out too much. I haven't noticed any issues during weight training yet, but I may have to add some Cissus in soon to help.
30 minutes treadmill @ 7.5 MPH 415 cals (3.75 miles distance)
15 minutes elliptical 200 cals
Total burn 615 cals
MrKleen73
Legend
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
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.
RickRock13
Well-known member
GreenEarth said:
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.
superbeast668 said:
Thanks brosef!
morry said:
Just trying to become legendary one day like you, my bro :sgrin:
mattrag said:
Haha thanks Matt,...it's only just begun...
PIKEstrong said:
Thanks man, as long as the back holds up you can bet that I will continue to kill them deads!
LiveToLift said:
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!
Matthersby said:
Thanks man. Those are the points that I felt I made the biggest progress as well along with back.
ScottyDoc said:
Thanks Al! I'm going to give it everything I can and hopefully come out of this thing looking big, lean, and freaky!...lol
Rahl said:
I can tell I've added thickness there as well. I hadn't really realized it until looking back on the pics. Thanks bro!
cardiobro said:
That vein is definitely my most prominent one I think...lol
Valdez said:
Appreciate it bro! I'm really enjoying the training, and I think it has really contributed to the progress
MrKleen73 said:
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...
Lukef2000 said: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
Some of that weight definitely went there for sure....Thanks bro!
MrKleen73 said:
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!
Lukef2000 said:Lol yeah I agree his chest does show a decent thickness increase but his back is definitely a standout.
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 before
packers6211
Well-known member
My God man I thought was batista off WWE!! Those are insane progress pictures makes me wanta do the same cycle sob man you are killing it!!!
RickRock13
Well-known member
MrKleen73 said:
I hope you are right man. I can live with that!
RickRock13
Well-known member
Rahl said:
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)
MidwestBeast
Legend
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:
:rofl: :laugh: :lol: :laugh2: :lmao:
Looking great, man. Looking forward to what these next 3 months bring you :yup:
Spaniard
Well-known member
RickRock13 said:
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.
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!
GreenEarth
Active member
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.
laserbluess
Well-known member
what i thought i looked like before reading this log
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now how i see myself after reading this log
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now how i see myself after reading this log
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RickRock13
Well-known member
MrKleen73 said:
Thanks Chris!
MidwestBeast said:
Lol....thanks Man. I'm looking forward to it too, and enjoying the hell out of it so far.
Rahl said:
Wow...that sucks. I guess you will just have to work around it and use some ingenuity!
Valdez said:
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!
Valdez said:
I'm loving it so far too man. Keep us updated on how it's going for you too
GreenEarth said:
Nice! I guess I did ok on my picks then it seems, since everyone seems to approve of it.
laserbluess said:
LMAO.....you are being too hard on yourself bro...lol. I remember them big ass guns you have in the last pics I saw.
Lukef2000 said:
:laugh:
RickRock13
Well-known member
Day 17
Weight: 175.5 (+ 10.5)
Dosed 60mg Epi
Well, after yesterday's burn day I expected my weight to be down a tad, and instead was up another half pound...lol. I can't argue with that as my fullness and weight is still climbing. I think things are really starting to kick in hard. I've got a little acne showing up in spuratic places, and aggression has definitely increased. I've had road rage like a mother focker the last couple days...lol. I'm just really happy right now with the way things are going and the appearance changes that are coming with it.
Today's workout was probably the biggest indication that the nice strength gains are coming. It's a little bit more difficult to measure than normal because of the fact that today was the last of my DC workouts in which I was using my initial starting weights. So, it's a little harder to actually see where I'm at compared to where I was when today was the starting point. But, several exercises went extremely well and felt much lighter than expected. The preacher curls I started with felt really light, even with doing the slow negatives in a rest, pause. I did more reps than I thought I would and Its actually a PR today on those! I did guess wrong on the starting weight with the leg press toe raises (just like i have every time I've done calves). The calf exercises are so brutal with the enhanced negatives, that it don't take much to put you in agony. I was going for 12 reps and only got 8. The leg press I managed to make some HUGE progress on. I added 20 lbs to what I did the last time I did them and even did more reps! My widowmaker set I added 50 more lbs and ALSO added reps cranking out an agonizing 24!
Things are really starting to get good guys....don't go anywhere! :thumbsup:
DC workout (Biceps, Forearms, Calves, Hamstrings, Quads)
EZ curl bar Preacher Curls (rest, pause)
85x13x6x5 (starting weight)
Reverse grip one arm cable curls (straight set)
50x12 (starting weight)
Leg press toe raise (straight set with enhanced negative)
270x8 (starting weight)
Sumo press (rest, pause)
320x13x6x4 (starting weight)
Leg press (straight sets)
470x14 (+20 lbs)
410x24 (widowmaker- +50 lbs)
Weight: 175.5 (+ 10.5)
Dosed 60mg Epi
Well, after yesterday's burn day I expected my weight to be down a tad, and instead was up another half pound...lol. I can't argue with that as my fullness and weight is still climbing. I think things are really starting to kick in hard. I've got a little acne showing up in spuratic places, and aggression has definitely increased. I've had road rage like a mother focker the last couple days...lol. I'm just really happy right now with the way things are going and the appearance changes that are coming with it.
Today's workout was probably the biggest indication that the nice strength gains are coming. It's a little bit more difficult to measure than normal because of the fact that today was the last of my DC workouts in which I was using my initial starting weights. So, it's a little harder to actually see where I'm at compared to where I was when today was the starting point. But, several exercises went extremely well and felt much lighter than expected. The preacher curls I started with felt really light, even with doing the slow negatives in a rest, pause. I did more reps than I thought I would and Its actually a PR today on those! I did guess wrong on the starting weight with the leg press toe raises (just like i have every time I've done calves). The calf exercises are so brutal with the enhanced negatives, that it don't take much to put you in agony. I was going for 12 reps and only got 8. The leg press I managed to make some HUGE progress on. I added 20 lbs to what I did the last time I did them and even did more reps! My widowmaker set I added 50 more lbs and ALSO added reps cranking out an agonizing 24!
Things are really starting to get good guys....don't go anywhere! :thumbsup:
DC workout (Biceps, Forearms, Calves, Hamstrings, Quads)
EZ curl bar Preacher Curls (rest, pause)
85x13x6x5 (starting weight)
Reverse grip one arm cable curls (straight set)
50x12 (starting weight)
Leg press toe raise (straight set with enhanced negative)
270x8 (starting weight)
Sumo press (rest, pause)
320x13x6x4 (starting weight)
Leg press (straight sets)
470x14 (+20 lbs)
410x24 (widowmaker- +50 lbs)
dustinr334
Banned
Can u please elaborate on the "widowmaker". Interested but not understanding. Thanks
Frank Reynolds
Board Supporter
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...
[video=youtube;BRaqPbZFI5c]http://www.youtube.com/watch?v=BRaqPbZFI5c[/video]
Frank Reynolds
Board Supporter
[video=youtube;LzeFGf1_ljc]http://www.youtube.com/watch?v=LzeFGf1_ljc[/video]
dustinr334
Banned
Frank Reynolds said: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...
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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?
Frank Reynolds
Board Supporter
Are you doing DC? If so you do one heavy 4-8 rep set, then one 20+rep widowmaker.
Diet obviously is going to be the biggest factor in bulk/cut, but IMO these are great for leg mass.
Diet obviously is going to be the biggest factor in bulk/cut, but IMO these are great for leg mass.
dustinr334
Banned
Not doing DC. How bout adding them anyway
Frank Reynolds
Board Supporter
dustinr334 said:
You can. I'd just make sure you implement them in a way that compliments your training program.
GreenEarth
Active member
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.
dustinr334
Banned
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
superbeast668
Well-known member
dustinr334 said:
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.
Frank Reynolds
Board Supporter
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.
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.
GreenEarth
Active member
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.
dustinr334
Banned
Frank Reynolds said:
Not asking u.. I got ur answer already .. read again. I asked morry y he does it... easy there hauss
Frank Reynolds
Board Supporter
LOL.. Clearly.
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.
If you are small, you don't have a lagging bodypart. You just need to get bigger
Typically a lagging bodypart is on someone who is pretty advanced and has an obvious weak area going on.
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.
It is like me asking you "do you eat chicken when bulking or cutting"?
dustinr334
Banned
So 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
Frank Reynolds
Board Supporter
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
You can do them bulking, cutting, fulking, culking, recomping, leaning, fattening, hopping, skipping, jumping, juggling, or whatever term you want to attach to it.