12wk Shred-a-thon

[RickO'Shea]

Ok pics have been taken. Will be up this evening.

 

[RickO'Shea]

I got two more I got to load.

 

[RickO'Shea]

I guess I only had 1

So yeah took these as soon as I got home from the beach. So I'm looking a little fried.

 

[Peterlumberjack]

very lean bro, nice work

 

[RickO'Shea]

Thank you sir!

 

[gymjunkie09]

Nice work......What you at now? about 7-8%?

 

[wcjcMr.O]

lookin cut and dark as hell man. get that sun dude damn. lol rear lat and calfs are lookin good. nice work keep it up man

 

[RickO'Shea]

Nice work......What you at now? about 7-8%?

Yeah around 6.5-7% I am a lot leaner than those pictures show. Working out for 1.5hrs followed by 3 hours of beach play without any food just kind of flattens you out. There's much more vascularity, striations, and separation in the morning. I can see little spindly fibers on the side of my abs. Got some serious work to do still though.



I have been having problems with my internet but completely had a brain fart that my phone can serve as a hotspot....which it's doing quite wonderfully! So here is yesterday's and todays workouts!

Thursday February 24th

Cardio
3.5 @15incline for 30min

Incline Dumbell Bicep Curl
1X15@25lbs
1X12@30lbs
[email protected]
[email protected]
1X6@50lbs---The test must work!!! 50lb dumbells didn't even feel that heavy!

SkullCrushers
1X15@80lbs
1X12@90lbs
1X10@100lbs
1X8@110lbs
1X6@120lbs

Cable Curl
1X15@#4
1X12@#5
1X10@#6
1X8@#7
1X6@#8---Started getting some looks from the girls upstairs ha ha. THe vascularity is really starting to show through

(TGC ANABOLICS IS THE ABSOLUTE BEST STUFF HANDS DOWN. INJECTED 300MG PRIMO AND 250MG SUST AND THERE IS ABSOLUTELY NO PAIN OR SORENESS AT ALL!!!! I DIDN'T EVEN HEAT THE STUFF. IT'S ABSOLUTELY THE BEST!!!!)

Reverse Grip Tricep Pushdown

1X15@#16
1X12@Max
1X10@max+add on weight
1X8@max+add on weight
1X6@max+add on weight

Decline Medicine Ball crunches
3X30@20lbs

4 hours of Volleyball drills
Probably jumped 400+times max jump. A whole bunch of new sand was brought in too....making it even tougher to get out of. Like jumping out of a pool at the 3' mark

Friday February 25th

Felt Like Crushing it today so I did just that!

Cardio

Jogged at a 6 for 20min

Incline Dumbell Chest Press
1X15@40lbs
1X12@50lbs
1X10@60lbs
1X8@70lbs
1X6@80lbs --got a pretty good pump out of this.

Wide Grip Lat Pulldown
1X15@150
1X12@170
1X10@210
1X8@230
1X6@250

Incline Dumbell Fly
1X15@25lbs
1X12@30lbs
1X10@35lbs
1X8@40lbs
1X6@40lbs---First time trying these I liked them alot. (started to get a little low by this point)

Dumbell Row
1X15@60lbs
1X12@80lbs
1X10@90lbs
1X8@90lbs
1X6@100lbs

Bosu Ball Dumbell Bench Press
1X15@70lbs
1X12@70lbs
1X10@80lbs
1X8@80lbs

Deadlifts
1X15@135lb
1X12@175lbs
1X10@225lbs
1X8@225lbs
1X5@260lbs

Weighted Hanging Leg Raises
3X15@20lbs

Decline Russian Twists
3X20@45lbs

Took the day off from volleyball. Needed to take a breather and kind of chill out. Get some stuff done for the facility I "Work" at.

 

[moya]

good work!
you should do some more vids of your lifts, would be good for the log...

 

[RickO'Shea]

You're very Right, I need to do another progress video.
I need to put up a supplement one too.