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12wk Shred-a-thon
- Thread starter RickO'Shea
- Start date
Well the original trainer I had bailed, but I figured I've done pretty well with my self, and there is all the information I need on diet and the workouts at scitavation.com
Just trying to be a tenth of your awesomeness!
Dude, I've been on a strange alpha male high for like two weeks now....I wonder what it could be
I'm off to go chernobyl for one last time on my gym before crushing the Beach in Huntington. Leave Monday! Then 3 weeks later I'll be crushing fools in the Corona Light Huntington Beach Pro/Am!
I'm off to go chernobyl for one last time on my gym before crushing the Beach in Huntington. Leave Monday! Then 3 weeks later I'll be crushing fools in the Corona Light Huntington Beach Pro/Am!
Roxy722
New member
So awesome Rick!! I wish I could come cheer you on and hang out on the beach!! I woke up to a blizzard this morning. lol
Yeah that blows. But thank you for the support
I made the gym my *****.
I decided to try and match the speed of Mikey C. today, but to no avail I could not do so. BUT, I did manage to still get all my cardio done at a record speed.
I did a 10min warm up of a 4 spd and a 15 incline for 10 min. Then I switched to a 4 incline and did 30 min straight of a 6.0 speed. I'm NOT a runner, and I felt really really good about my performance. I am really starting to enjoy the benefits of running. I feel so much more healthy when I'm done with a decently long run. My heart feels great, I sweat like a Mother, and I feel cleansed from it. Sometimes with a euphoric high that accompanies it.
After the run I decided I needed to work on some striations in my shoulders. Here's the workout:
Warm up:
arm circles small 20 forward 20 backward
arm circles large 20 forward 20 backward
Band Lateral Raise 10 each arm
Band Side Raise 10 each arm
Rotator cuff 20 reps each arm.
Dumbell Shoulder Press:
1X15@40lbs
1x12@50lbs
1x10@55lbs
Dumbell Front Raises:
1X15@20lbs
1x12@25lbs
1x10@30lbs
Dumbell Side raises:
1X15@25lbs
1x12@30lbs
1X10@35lbs (by this time I was heavy grunting and I **** you not I could see my shoulder vain through my shirt!!! HELL YEAH!!!!
Seated Incline Bicep Curls w Dumbell:
1X15@30lbs
1X12@35lbs
1X10@40lbs
Tricep Extensions (machine)
1X20@#10
1x20@#14
1X20@#16 (max)
I definitely could have kept going but I had been there for an hour and I really needed to eat. So I bounced.
If I may, I just want to say that I'm truly blessed. Family, Friends, health, and wonderful experiences. I have to thank the lord for being exceedingly patient with me, and loving me despite all the many faults I have. He's blessed me so much. New job/s, the greatest family anyone could ask for, the best support group in the world (YOU!), the opportunity to not just accomplish goals or even dreams but wild fantasies of greatness!!! Not to many people are offered the opportunity to go out and do what they dream about! Sorry for the rant, but I had to thank the man upstairs. He's truly looking out for me.
I was also pretty stoked, because I was able to get my car yesterday. I love that little civic. I need to name it. 2011 Honda Civic LX is about a gagillion times better than my 1990 GMC. SOOOOO STOKED!!!!
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congrats on car, vein through shirt.... very nice
So tell me RickO when you get vollyball all beat to shit are you gonna move to Triathelete?
Just wondering bro.
Seriously tho RickO your workouts are inspirational.
Am amazed at your disipline brother.
Vein thru the shirt love that shit bro.
Regards man.
Just wondering bro.
Seriously tho RickO your workouts are inspirational.
Am amazed at your disipline brother.
Vein thru the shirt love that shit bro.
Regards man.
HEy man that's very nice of you. I will keep my butt out of the triathlete scene!
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