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12wk Shred-a-thon

So after the marathon of a workout I found myself going full boar on a basketball court 2 hrs later. Like a damn Fuel injected Crack addict. I didn't score a point...wait...yes I had a fast break, but the point is. HOLY SHIT, I can go! It's kind of fun being able to literally go full speed around pics and up and down the court, and burn through 6 total subs because they can't hang with you. No shit, I think in that 40min I charred off a grand of calories.

So I decided to treat myself to some indulgent trail mix.
Done.

Now I'm sitting at home lacing up the shoes and throwing on the black sweats and hoodie ready to go dominate some more cardio and kill the shit out of the gym! I am taking it to the next level.

HULK STRONGEST THERE IS!!!!
 
RickO's Asylum.....You are insane bro.
Beautiful, keep it up my good man!
 
zedhed said:
RickO's Asylum.....You are insane bro.
Beautiful, keep it up my good man!
Click to expand...

hahahaha yeah I'm a little warped.
Thanks my brother you're the man!!!

Did you see that TGC has got 300mg/ml primo now!? I just got some. I'm running it tomorrow, pretty freaking stoked!
 
Time to f***n krush the gym.
Then off to the beach to stomp on some egos

got some slin, ipa, t-3,clen, ultima,heat stack, and some shift on it's way to help with the fat destruction!
 
Cool bro, lemme know how you like that hunny sweet P300!
 
Dude, I don't know how but it instantly leaned me out. The last two days I've looked extra dry and diced.
 
I've been comin down with the cold. Perfectly wrong timing! I'm pissed but hopefully the Vitamin Packs I picked up (ie..airborne, EmergenC) will stave off the attack. I've not really been sick in quite sometime. Ever since I was given a Power Balance Bracelet. I have a couple of buddies who are sponsored by them, and they've made a world of difference as far as balance goes. Then I realized hey I haven't been sick in like 5 months nor have I had a headache either....which is kind of crazy cause I use to get them every sunday like clockwork. I will just have to work it out tonight at the gym.

It's March 1st already! only have 6 weeks left of the contest. I also have my ProAm this saturday. I've taken it easier on the workouts this week, and carbed a little more than I usually would. Tonights workout out will be fun. I get to train a pro and good friend of mine, Ryan Mariano. I've been helping him and a few others with nutrition too....it's kind of cool being able to have your name thrown out when their ask who's getting them so in shape and looking diced up. Tonights workout is more from the Insane Train Protocol. Lot's of calories will be burnt, but it won't be too much stress for the body.

I've felt a little somber, but after a cool 200mg shot of caffeine and 3 DCP's I'll be ready to bust the shit out of the gym!!! I've got a Marvel SuperHero calander up on my wall, that I mark up with how I'm doing, and last month was my favorite "The Hulk" and this month it's my second favorite, and my celebrity twin, "Wolverine" so I know it's nerdy, but I just look at him all pissed off ready to slice some one, and I'm like "OK Time to F"ing go super hero mode and completely dominate the gym!" I'll throw on the hoodie and sweats, turn on the heater in my car, listen to some TOOL or 30 Seconds To Mars to get pumped up, and as soon as I step in the gym, it's on. I'm a lazer guided neutron bomb ready to disassemble the place. I've got some supplements coming to help with the shred. Nothing crazy, but I think I might add in some Clen and T-3...not sure yet. Extreme Peptides were out when I ordered or I probably would have run it. Oh well, I think the Ipa and the other stuff will help. It will help with recovery anyway and that will inturn help in the long run.


I love you all. I hope the rest of my fellow competitors are doing alright and achieving success for themselves.

Peace


RickO'Shea
Aka the Shishoni Pony.
 
Ha ha ha no Pete, no Traditional Indian libations for me. It's Ipamorelin. It's a peptide. Going to run 2 months worth.
 
Well first of all you inject it. No eating hahahaha.

It's product that in layman's terms pretty much fires up the ole pituitary into making more Growth Hormone. Which is awesome, cause it makes you sleep better, recover faster, Build muscle, shed fat, and even improves your skin! It's like your 19 again when you're on the stuff!!! I'm very excited to give it a try. There are many logs and more in depth info on the AAS forums about Ipa and other peptides you should look into. OH it's LEGAL TOO!!!
 
RickO'Shea said:
Well first of all you inject it. No eating hahahaha.

It's product that in layman's terms pretty much fires up the ole pituitary into making more Growth Hormone. Which is awesome, cause it makes you sleep better, recover faster, Build muscle, shed fat, and even improves your skin! It's like your 19 again when you're on the stuff!!! I'm very excited to give it a try. There are many logs and more in depth info on the AAS forums about Ipa and other peptides you should look into. OH it's LEGAL TOO!!!
Click to expand...
keep us posted on the ipa.......iv'e been looking into peptides a little bit but I'm still a little unsure about them wether they are a waste of money or not, seems like they are being a little overhyped but hopefully i'm wrong
 
Peterlumberjack said:
good luck at the pro am.... um whats ipa. Im guessing its not an Indian pale ale.
Click to expand...

:evil:LOLOLOLOL:evil: Bro PLJ this right here has POWER LIFTER written all over it. Bro I really hate to break this to you my good man BUT BEER IS NOT CONSIDERED A BBNG SUPPLEMENT...:evil::evil:LOL
 
"I'm a lazer guided neutron bomb ready to disassemble the place."
Yeah bro I know this feeling too. Nothing beats except sex!:evil:
 
HAhaha very true. hot sex with hot chicks is pretty gnarley.


I'm sick it sucks. But HULK is strongest there is, and ill be smashing soon enough.
 
Get better bro, get plenty of rest however you can.
 
I got my ipa, slin, lipostim, and still got some shift, heat stack, and some Omega Ultima to run.3% here I come!


__________________
 
Feelin a ton better today!!! Super stoked that I'll be at least 90% for tomorrow's ProAm! I'm also stoked that we're on the main court ALL DAY! THat's right NEXT LEVEL!!!
Going to bounce pier then flex someone down....ok I won't, I can't bounce, but Casey Patterson can! and I'll flex for him. It's a win win


So I've just popped
1 needtoslin
3 DCP
2 LipoStim.

TIME TO CRUSH THE GYM
HULK STRONGEST THERE IS!!!!
 
Yep foshoday. Good luck bro hope the very best for you!
 
Thanks guys it was much appreciated.

So we were ranked third overall out of eighty teams. We completely smashed the other three teams in our pool.
25-6
25-14
25-9

Complete domination. Playing Casey is great cause he's a crowd favorite. We get a first sound bye, then for our quarter final match we played Dana Camacho. He is like the underground bad boy of volleyball. He never does well in the pro tournaments, but he is like crazy good at defense. We were down five the whole game. It sucked, and Casey wasn't normal super fired up Casey. Anyway we come back all the way back from twenty to fifteen, but there is this huge argument on a no touch ball that was hit out of bounds, just killed our momentum. It was lame. Iwe ended up losing. I was very very very disappointed. Watching the other teams play we should have won. I am still bummed. I felt great though. I blocked most of the time even though I'm six inches shorter than Casey. Crushed a couple of balls. I think my stock went up. We always had the biggest crowds and I think I played well enough that I will be getting some calls from some legit guys. Had a couple of seriously good looking women stop what they were doing to check me out ha ha ha. So my stock went up. I had a great day playing, and eating better protein bars.
 
For the next six weeks I've got to do some serious shredding! Over the next six weeks I have to go from six to three percent bodyfat. It's going to be probably one of the hardest things I've ever done...but I'm up for the challenge..wish me luck.
 
Alright so today was the day of the Halfway mark, and the kick off to the new and improved gym destruction plan.

Got up bright and early from a excellent nights sleep ready to kill some shit!!!

took a 1/2 scoop of ULTIMA (it's gnarley powerfull stuff! It's like Ecstasy with focus!) popped 1 cap of HEAT, and 1 cap N2slin then went to the gym.

Did 30 min of cardio and crushed 428 calories! Heart rate was at 139 the whole time. On ULTIMA I can go a lot harder and it doesn't affect my bp really at all!!!
Had some crazy sweat going then went and crushed some chest work!

Incline Dumbell Bench
1X10@45lbs
1X10@60lbs
1X6@80lbs
1X8@70lbs
1X10@65lbs
1X12@65lbs

Hammer Strength Incline
2X10@160lbs
1X6@250lbs
1X8@250lbs
1X10@200lbs
1X12@200lbs

Low Cable Crossover
1X10@35lbs
1X10@40lbs
1X6@50lbs
1X8@45lbs
1X10@40lbs
1X12@40lbs

Hanging Leg Raises w/10lbs
3X15

Decline Russian Twists with 12lb medicine ball
3X20

I just got to say I'm leaning up and the vascularity is really showin through! The bicep vein in my left arm now runs up through the shoulder and into the chest. Plus there are two new veins running across the front part of my delt which is really cool to see!!!

I'm definitely getting stronger and I'm staying around 204lbs. I've been eating really well, and tonight I'll go back for more destruction. I think my second workout's will always be on the lagging body parts. Triceps, Traps, Back, Calvs. Try to hit those 2-3 times a week.
 
And the Asylum ROARS onward.......
Bro it is not less then complete insanity.
But pretty dam impressive insantity thats fosho!
Doin well RickO, very well!
 
Got that urge to destroy the gym today Hulk style. I went back for round to and dominated that place!
Thirty min of cardio was good enough to burn 430calories. I also smashed my triceps and calves. Could barely operate the gas peddle in my car.
 
Thats cool bro, "could barley operate the gas pedal in my car"
I really like that!
You are high on this stuff man and you are golden bro!
 
Cmon RickO!
Whats up in the asylum???:confused:
 
I'm fukcing running the asylum ZED!!! You know me!!!

This morning I woke up extra early to get a workout in before our trip to train in Hermosa Beach. Threw down one scoop of ULTIMA, 1 cap N2slin, and one Cap of HEAT, and Completely crushed the 24hr fitness by my house. I was looking f'ing jacked too!!! A lot more vascularity then in recent weeks. I am getting a lot of looks it's pretty crazy.

So I started with balls to the wall cardio. I decided to do sprints today on the Treadmill which I haven't done in a while. I decided to step it up and do 15 second sprints.
1x15sec@14incline&14speed
2X15sec@15incline(max)&14speed
12X15sec@15incline&16speed -I maxed this treadmill and maybe even put it out of commission hahahaha. I'm telling ya, on this ULTIMA my cardio goes way through the roof. I think I was on set eight and I checked my Heart rate a couple of times. Before it was at 118, Right after it was 140, and 1 min after I was 110. Seriously I feel like I can just go and go and go on this shiz!!! I think I burned close to 500cals doing this

Back work was a ton of fun today.

Chin ups
1x10
1x10
1x10

Deads (I love deadlifts!)
1X10@135
1X10@175lbs (these went up super easy and I knew it was going to be a good session!)
1X6@315lbs (Not a max record but a record for repping weight!!!)
1X8@285lbs
1X10@255lbs
1X12@225lbs

Hammer Rows
1x10@90lbs
1x10@90lbs
1X6@275lbs
1X8@240lbs
1X10@225lbs
1X12@225lbs My back was finally starting to get some good pump.

Lat Pulldowns
1X10@100
1X6@280lbs (this is a huge increase in repping pr for me....form wasn't superior but still workable)
1X8@240lbs
1X10@200lbs
1X12@200lbs

I was pretty damn wiped from this. I've got another session tonight as well, but progress is good. I'm eating really cleanly. Working out a ton and each day I'm burning close to 4000cals a day. Intaking a little over half that. Loosing fat fairly quickly, and seeing new veins and striations as well. I've had no ill side effects even from the bevy of fat burners I'm now rocking.

Last night I got a free one on one Pilates session from a very attractive woman out in Newport. It started at 9 and I didn't get done till 11pm. Oh my gosh it freaking wrecked me. It was 2 hours of the most intense core work I've ever done. Oh we did do some single leg squats.....hard for me due to the knee, but my teacher was very gentle....and again...very hot. I loved it. This morning after feeling just wrecked, we went to Hermosa beach to train. Hermosa (in the volleyball world) is known as having the deepest sand in the US. Basically it felt like I was trying to jump out of a pool at the 4' mark. It was very tough. Trained for 3 hours straight.
 
I'm fukcing running the asylum ZED!!! You know me!!!

This morning I woke up extra early to get a workout in before our trip to train in Hermosa Beach. Threw down one scoop of ULTIMA, 1 cap N2slin, and one Cap of HEAT, and Completely crushed the 24hr fitness by my house. I was looking f'ing jacked too!!! A lot more vascularity then in recent weeks. I am getting a lot of looks it's pretty crazy.

So I started with balls to the wall cardio. I decided to do sprints today on the Treadmill which I haven't done in a while. I decided to step it up and do 15 second sprints.
1x15sec@14incline&14speed
2X15sec@15incline(max)&14speed
12X15sec@15incline&16speed -I maxed this treadmill and maybe even put it out of commission hahahaha. I'm telling ya, on this ULTIMA my cardio goes way through the roof. I think I was on set eight and I checked my Heart rate a couple of times. Before it was at 118, Right after it was 140, and 1 min after I was 110. Seriously I feel like I can just go and go and go on this shiz!!! I think I burned close to 500cals doing this

Back work was a ton of fun today.

Chin ups
1x10
1x10
1x10

Deads (I love deadlifts!)
1X10@135
1X10@175lbs (these went up super easy and I knew it was going to be a good session!)
1X6@315lbs (Not a max record but a record for repping weight!!!)
1X8@285lbs
1X10@255lbs
1X12@225lbs

Hammer Rows
1x10@90lbs
1x10@90lbs
1X6@275lbs
1X8@240lbs
1X10@225lbs
1X12@225lbs My back was finally starting to get some good pump.

Lat Pulldowns
1X10@100
1X6@280lbs (this is a huge increase in repping pr for me....form wasn't superior but still workable)
1X8@240lbs
1X10@200lbs
1X12@200lbs

I was pretty damn wiped from this. I've got another session tonight as well, but progress is good. I'm eating really cleanly. Working out a ton and each day I'm burning close to 4000cals a day. Intaking a little over half that. Loosing fat fairly quickly, and seeing new veins and striations as well. I've had no ill side effects even from the bevy of fat burners I'm now rocking.

Last night I got a free one on one Pilates session from a very attractive woman out in Newport. It started at 9 and I didn't get done till 11pm. Oh my gosh it freaking wrecked me. It was 2 hours of the most intense core work I've ever done. Oh we did do some single leg squats.....hard for me due to the knee, but my teacher was very gentle....and again...very hot. I loved it. This morning after feeling just wrecked, we went to Hermosa beach to train. Hermosa (in the volleyball world) is known as having the deepest sand in the US. Basically it felt like I was trying to jump out of a pool at the 4' mark. It was very tough. Trained for 3 hours straight.
 
"Before it was at 118, Right after it was 140, and 1 min after I was 110."
LOL bro. I would have beat your ass here bro cuz mine would have been ZED!
oh so now your gonna tell being dead dosnt count huh? LOL

Carry on RickO carry on!
You know this is excrutiating just to even read bro...:evil:
 
HAHAHA VERY CLEVER SIR VERY CLEVER.
DESTROYED THE GYM TODAY!

FELT LIKE DOING SPRINTS TODAY AGAIN SO DID EIGHT SETS BUT SUPER SET THEM WITH TWENTY PUSHUPS. AFTERWARD I TOOL SOME TAX AND COURT FRUSTRATIONS OUT ON MY ARMS AND CALVES.

I WAS FEELING QUITE STRONG TODAY SO I PUSHED THE ENVELOPE OF WEIGHT FOR ME.
SEATED INCLINE DUMBELL CURL
1x10@25lbs
1x10@35lbs
1x6@60lbs record baby!
1x8@50lbs
1x10@40lbs
1x12@40lbs

skull crushers
1x10@100lbs
1x10@100lbs
1x6@150lbs
1x8@140lbs
1x10@140lbs
1x12@140lbs

CABLE DOUBLE BICEP CURL
2x10@90lbs
1x6@135lbs
1x8@120lbs
1x10@110lbs
1x12@110lbs

Tricep push down
3x20@max stack

Standing calf raise
2x10@225lbs
1x6@465(max)lbs. My calves were now awake.
1x8@425lbs
1x10@385lbs

SEated calf raise
3x30@255lbs

Needless to say I'm wiped. I did buy a bunch of groceries and got the macros are on lock! I think I can hit five percent by next week! Going back to the hometown April second. I'll have to make a bod pod appointment to get a true number for where I'm at. Tonight I'm going to Hollywood to go visit a bucket list destination The Magic Castle. Very excited.
 
HAHAHA VERY CLEVER SIR VERY CLEVER.
DESTROYED THE GYM TODAY!

FELT LIKE DOING SPRINTS TODAY AGAIN SO DID EIGHT SETS BUT SUPER SET THEM WITH TWENTY PUSHUPS. AFTERWARD I TOOL SOME TAX AND COURT FRUSTRATIONS OUT ON MY ARMS AND CALVES.

I WAS FEELING QUITE STRONG TODAY SO I PUSHED THE ENVELOPE OF WEIGHT FOR ME.
SEATED INCLINE DUMBELL CURL
1x10@25lbs
1x10@35lbs
1x6@60lbs record baby!
1x8@50lbs
1x10@40lbs
1x12@40lbs

skull crushers
1x10@100lbs
1x10@100lbs
1x6@150lbs
1x8@140lbs
1x10@140lbs
1x12@140lbs

CABLE DOUBLE BICEP CURL
2x10@90lbs
1x6@135lbs
1x8@120lbs
1x10@110lbs
1x12@110lbs

Tricep push down
3x20@max stack

Standing calf raise
2x10@225lbs
1x6@465(max)lbs. My calves were now awake.
1x8@425lbs
1x10@385lbs

SEated calf raise
3x30@255lbs

Needless to say I'm wiped. I did buy a bunch of groceries and got the macros are on lock! I think I can hit five percent by next week! Going back to the hometown April second. I'll have to make a bod pod appointment to get a true number for where I'm at. Tonight I'm going to Hollywood to go visit a bucket list destination The Magic Castle. Very excited.
 
Not yet man, just waiting on the pins. Hopefully they'll show up today. I did however get my Need2 order! I think they got faster at shipping....I ordered Wednesday morning early, and yesterday afternoon it was there at the door. Chocolate Peanut butter protein, with a little milk and additional PB is absolutely delicious FYI. I love it!!!!

Yesterday was a great day. No real reason why, but I had lot's of motivation.

I hit up the gym later than I normally do since the beach was going to be closed.

I did 30 min of SS cardio and melted off 400 cals. Got a real good sweat going. Then busted my ass on destroying the shoulders. I have fairly big shoulders, so from an aesthetic standpoint, I don't work them out too much cause I want to keep good symmetry. But Once a week or two is plenty for them. I mean I do shoulder warmups every morning so It's not like they are atrophying.

When I do shoulders I do extra volume. I'm not a heavy guy. I'm hyper flexible and my shoulders can literally dislocate just from heavy weight. I've had it happen on a heavy military press. It wasn't fun.

I started with Military press on a machine

3X20@100lbs
3X20@150lbs
3X12@200lbs

Front Raises Dumbell

3X40@20lbs
2X30@30lbs
1X20@35lbs

Side Raises dumbell
3X20@30lbs
3X20@35lbs

Rotator Cuff Cable
6X30@20lbs

My shoulders were really burning during the workout. Shoulders aren't my favorite things to workout, but they look better than any other body part of mine so it's fun to watch them when I do. ha ha ha. I'm such a tool.

I also did some trap work

Dumbel Shrug
[email protected]ty much had to sit down....The pump was pretty nuts.

Wen't home had a meal, then another then another, then went and coached, then had a second workout!!!!

Cardio for 30min

and roughly the same workout but a little lighter

Pro-Form Cable Front Raises
3X20@20lbs

Pro-Form Side Raises
3X20@30lbs

Pro-Form rotator Cuff
3X20@20lbs

Pro-Form Military press on Bosu ball
3X20@40lbs


Did a little more trap work

I want my clean to go up, so I decided to practice my high pulls
High Pulls
3X20@135---these just pretty much gassed me out as it was a very quick pace.

After the workout had some of N2's new Chocolate PB protein and it was delicious!!!! Then I went out with my Hot Pilates teacher and watched the Adjustment Bureau (Great Movie) and then we went to a really cool restaurant out in Newport. I had a grilled Strip Steak salad. It was money. Ended up talking for quite a while afterwards. It was a good evening.

Now I'm sitting on a frameless bed typing this all up, and thinking about how I need to get sooooo much more ripped. I'm thinking I'm going for a little gym destruction and a little destruction of the old legs today....yup that's what I'mma gonna do.
HULK IS STRONGEST THERE IS!!!!
 
Yeah I just ordered up some of that chocolate pb protein myslef, also got 12vials of ipa in the freezer lol.....gonna wait till after my cycle to run those tho, will probably stack it with cjc-1295 dac
 
I will let you know how it goes, but I foresee myself running ipa, cjc1295, and igf-lr3 throughout the season.
 
So I totally shredded the legs. I felt great and pretty strong. Did thirty min of cardio before hand...fasted cardio.


Started with squats.
2x10@135lbs
1x6@255lbs
1x8@225lbs
1x10@205lbs
1x12@185lbs

RDLs
2x10@135lbs
1x6@255lbs
1x8@225lbs
1x10@185lbs
1x12@185lbs

Power front squat machine
1x10@180lbs
1x10@270lbs
1x8@360lbs
1x6@450lbs

Seated hamstring curl
4x20@135lbs

Decline Russian twists
3x20@45lbs. Holy shit did these hurt.

Hanging leg raises
3x15@20lb dumbell


I'm pretty burnt out....but ill be back at it in six hours.
 
Power front squat machine
1x10@180lbs
1x10@270lbs
1x8@360lbs
1x6@450lbs

I dont know this machine but dam bro that is some impressive numbers for front squatting!
Way to go brother!
NICE!
 
Yes those numbers are skewed because of the machine. It's a plate loaded incline front squat.

I had a great day of exercise.
At nine till twelve I played cardio volleyball. They call it dog house. The receiving team gets a serve and two free balls. If you get the point off the serve then your free ball is tough. If you get that point your next free ball is even tougher. If you get all three points on that side, you get one big point. If you miss any of those points you get no points. First to fifteen wins. Oh yeah its the most grueling thing ever. My legs were completely shot after we reached six points. Needless to say I burned a ton of calories.

Later today I bought a Hypoxia training mask. I need my cardio to get better and this mask basically simulates high altitude training by reducing the amount of oxygen your body can take in, thus making you more efficient at utilizing O2. So tonight I gave it a try. Holy crap man...two things....it makes cardio tough. Number two, you will be looked at. Imagine me in a black hoodie, black sweats, and a black biohazard mask. It screams stay the Fuck away. Ok so I got on the elliptical and did a pace that I could go indefinitely on. Fifteen min went by, and I damn near killed over. This was on the easiest setting.

I freaking loved it though! The motto with Hypoxia training is sleep high, train low. Basically sleep at high attitude and train at sea level. So....tonight ill be sleeping in the thing. Wish me luck.
 
RickO'Shea said:
Yes those numbers are skewed because of the machine. It's a plate loaded incline front squat.

I had a great day of exercise.
At nine till twelve I played cardio volleyball. They call it dog house. The receiving team gets a serve and two free balls. If you get the point off the serve then your free ball is tough. If you get that point your next free ball is even tougher. If you get all three points on that side, you get one big point. If you miss any of those points you get no points. First to fifteen wins. Oh yeah its the most grueling thing ever. My legs were completely shot after we reached six points. Needless to say I burned a ton of calories.

Later today I bought a Hypoxia training mask. I need my cardio to get better and this mask basically simulates high altitude training by reducing the amount of oxygen your body can take in, thus making you more efficient at utilizing O2. So tonight I gave it a try. Holy crap man...two things....it makes cardio tough. Number two, you will be looked at. Imagine me in a black hoodie, black sweats, and a black biohazard mask. It screams stay the Fuck away. Ok so I got on the elliptical and did a pace that I could go indefinitely on. Fifteen min went by, and I damn near killed over. This was on the easiest setting.

I freaking loved it though! The motto with Hypoxia training is sleep high, train low. Basically sleep at high attitude and train at sea level. So....tonight ill be sleeping in the thing. Wish me luck.
Click to expand...
lmao.....
 
And the asylum continues to rock onward.
Truely do question your sanity there bro....
 
Hulk wants to smash some stuff today. Hulk smash chest.

2 caps lipostim
1 cap n2slin
1 cap HEAT

1 elevation mask
= Domination.

PS. Got a gnarly big vein in the chest and back today....very excited.

Carb load tonight so I'm stoked!!!!
 
Yeah your workouts put mine to shame. You consume like four grand worth of cals in a day don't you? Either way your my hero. You're a fighter drew, the other day I met Tito Ortiz. He has a massive head. Nice guy too. Bought me one of Sherk's elevation marks. I sleep with it and do cardio in It. I already see an improvement. You should check it out.
 
So how you doing with your Sherk's asphixiation mask bro?
Yeah man I would see viens too cuz thats what happens when you dont get oxygen.....
Amazing!
Oh yeah, you are insane by all accounts dude.
Good luck bro!
 
Hahahaha thanks man. I'm making another update video, I'll try to get mariano to come with me so he can film some of the workouts with the mask on. I'll take the "insane" comments as compliments.

Fight like a Brave!!!
 
I just wanted to write down some thoughts I was having about this whole competition.

I'm real damn sick of dieting. Really damn sick of it. Tell me if this sounds like fun, tuna fish, spinach, mustard? Or how about Tuna, broccoli, Mustard? That's what my diet is....it's basically variations of that. Sub chicken or salmon in for the tuna. Once a day I have a NTBM protein shake which is marvelous, but the problem is it is NOT filling. I feel like I'm starving. I eat six meals a day, but only 1750cals a day. I do essentially 5 hours of cardio a day, so I cant really increase it...so to keep burning fat (because my body is doing everything in it's power to not shed anymore....so damn gay...) that I had to cut calories yet again. I was originally running almost 3000 calories a day, and no that I'm down this low...I'm going nuts not being able to enjoy some damn food. Good god I have 1 month left, and it wouldn't be so bad if the fat was melting off, but it's not. It's still lingering....it's really starting to piss me off. The catch twenty22 about the whole thing is, I have to workout harder to burn the calories, but I've overtrained because I'm not eating enough calories. It's really starting to mess with my head. I don't know anybody but married volleyball players here in Huntington beach. I seriously do pretty much nothing but Train, Sleep, and eat. But now I can't even enjoy the eating part. I need a damn miracle.

Sorry I needed to rant.
I just dropped 2 caps lipostim, 1 cap n2slin, and 1 cap heat and I'm going to go chernobyl on the gym with my altitude mask and FUCK anyone who thinks I"m weird for doing so.
Mark my words this damn 3% bodyfat will be done. IT WILL!!!!
 
Bro.. I definitely know how it is with the diet.. mine is pretty much the same, ya know? My girl doesn't understand how I can eat the same damn things every day... it's nice because its fairly cheap, and I'm a simple guy, and I don't mind bland stuff. but yea.. mentally it's been getting at me too.. the stupidest food looks amazing to me lately.

It's good to rant and vent, trust me.. I probably keep in too much, cause the last week mentally among other things have been really tough. You are awesome.. your training is nothing less than crazy insane, your results are great.. your goals and determination are inspiring.. So keep at it.. you'll get another wind.. the fat will continue.. I wish I could shred as well as you..

Keep it up man.. time is flying (for me anyway) and just thinking one more day after one more day and April 15th will already be here...
 
Thanks Bud, It's a bitch, but as Winston Churchill said-"never never never give up."

Time does fly by...almost too quickly. I wonder if its possible to reach my goal with only four weeks left. Three percent is looking quite insurmountable at this juncture. Thank you for the kind words and the support man. IT means a lot and carries me. Let me know if you need anything.

Clomid anyone?
 
bader thos words go for both of you guyz, I mean that too!
RickO I just dont know what to say bro. Other then its just total insanity!
Im at a loss.......
Best of luck bro!
 
Thanks Zed! After being bummed about dieting I did what any sane person would do, and did an hour straight of intense cardio with my altitude mask on. Went to a new 24hr fitness, and was I received.....well.....I was looked at. Burnt about 750cals though hahaha. I'm actually getting a lot stronger already with the mask. I can do 2min on and off jog cycles now!!! Very happy. I'm also starting the Ipa TODAY!!! WaHOO!!!!

Wish me luck:)
 
Exactly PLJ

Today I actually had a bunch of dudes like just slack jaw stare at me while I was doing squats to push presses and plyo pull ups while I was rocking the mask. Like 4 guys asked me if I was a fighter, and my reply "No....I just don't like being mediocre." I don't know if that sat well with them.

Last night I did 300mcg of ipa before bed and I've never had a better nights sleep. after the workout today I used a 150mcg and micro shot my knee and my bicep which are the two most aggravating spots on me right now as far pain is concerned.

Well off to do more cardio and maybe do some very light cable work on my triceps and shoulders.
 
Last night was a nice workout. The bicep is already feeling better from the two doses of Ipa, so I thought I'd test it out a little. Did everything with the Altitude mask on.

Front Lat Raises
3X20@20lbs

Side Raises
3X20@20lbs

Military press (Hammer Strength)
3X20@150lbs

Behind the Back Wide Grip Pulldowns
3X20@120lbs Really liked the pump I was getting!!

Tricep Pushdown Two armed
3x20@100lbs (extremely slow 4down 2pause and flex 4up) -holy pump When I got done I had Veins through both triceps!!! Like they pretty much wrapped all the way around my arms. They stuck out too!, Not just visible!!!!

Seated Cable French Press
3X15@60lbs

Chest Press Dumbell
2X20@60lbs

Chest Fly Cable
2X20@40lbs

Did a little bit of everything. I had increased calories for a couple of days cause my buddy said my leptin levels could be too low and when that happens as you know, pretty much anything you take in your body just stores as fat, and it's damn near impossible to shed any. Probably due to the fact that I cut calories at such a dramatic pace. Well, I'll do another day of like 3000 calories today, and then back at it @ 2000. I should see some serious fat loss after that too! I'll take pictures when I get back from the gym. I love you all and these last 4 weeks are going to be amazing! I got a bod pod appointment for April 1st and then a sweet volleyball tournament in the hometown of St.George the day after. Excited to show off the new body he he he.
 
lol... i do recall advising you that your calories were too low a ways back... and i have obviously passed up your previous pic's leanness... remember, you have to give yourself somewhere to go...
how much do you pay for a bod pod measurement? i would be interested in that if it werent too much...
keep killin' that shit bro...
 
Uhm PLJ IPA in this case IS NOT INDAIN PAIL ALE. I know this really sucks but that is not really considered an ideal supplement! LOL...

Dam RickO I really dont know how you continue to push like you do man.....Total Insantiy Here In RickOx Asylum!
Good luck to you RickO!
 
you wear a mask while working out??? what kinda mask??? dude thats gotta get hot as shit!!! LMFAO that may be the most retarted thing I have ever heard of in my life. lol NO DISRESPECT dude but do you ever think that maybe all those people are staring at you while your wearing the mask, not becuause of your physique, but because they think your a F-in weirdo. lol I have seen some funny shit in the weightroom, but that one takes the cake. lol I need a video of that. lol

VIDEO!!! VIDEO!!! yeah woooo!!!!!
 
ok so i saw your post about it being a hypoxic mask. i missed that at first, i thought it was just like a hockey mask or something to wear so you could be "different" or something. lol sorry if that message came out rude, I wasnt meaning for it too. Just thought that was pretty f-in weird. lol but it makes more sense now. lol still kinda weird and I would probably look at you like your a weirdo....but at least it has a purpose. lol kinda like sleeping in an altitude chamber huh? or high altitude training, I think all three of those will increase red blood cell count, therefore bring more oxygen to your body. blood doping and EPO do the same. excellent for cardio i hear. let us know how that mask is workin for ya. keep killin it man, 3% is gonna be TUFF. good luck man

you should do your next pics with the mask on. hell ya
 
Yeah its pretty weird looking but I really could care less. I know people are staring but I got work to do and I don't really have time to give it any serious thought. Yeah it gets hot and a little Claustrophobic, but believe it or not it helps me cope with my anxiety. Forces me to calm down in a very uncomfortable situation.3% was a goal....still is a goal. I didn't want to just say really lean cause that's subjective and I wanted something to be accountable to. Will I hit it? I highly doubt it. I'm no bodybuilder, this isn't my job, but I'm going to do my absolute best so when this thing is over I can say all of this was worth it. The hunger the seven hours a day of training, the HUNGER ha ha. It's been a good experience.
 
So here are some of the Update pics.
I am just about finished editing and splicing the update video on supplementation, and yeah I threw in the mask too:D
 
nice man, pretty lean, you can and im sure you will get leaner though. lol get some sun on those hammies dude dang!!! lol I cant say much though im about as white as they come. just gonna spray tan for the final pics. lookin good man keep it up
 
Had a good quick workout this evening. Did fourty five min on the tread mill burned 600cals then did some leg work.

Front squats.
3x12@135lbs

Good Mornings
3x8@100lbs

Leg press fast explosive movement
3x20@270

Laying hamstring curls. Slow concentration on the negative and the flex
3x15@13lbs

did a quick set of rear delt cable crossovers
3x20@50lbs

got a very good sweat and pump. the ab veins were crazy tonight! ran all they wayfrom the sex muscle up through the abs to the base of the pecs. felt good about that.
 
So yesterday I had some really good workouts. I had a morning workout after the practice. It was more of a metabolic workout. Full body tons of reps no rest. Three circuits total each with 2X20 reps

Circuit#1&2
Back Extensions
2X20@bodyweight

Lat Pulldowns
2X20@150lbs

Bicep Curl Preacher
2X20@60lbs

Machine Tricep Extension
2X20@50lbs

Shoulder Press
2X20@80lbs

Chest Press
2X20@150lbs

Crunch Machine
2X20@110lbs

Leg Press
2X20@220lbs

Leg Curl
2X20@100lbs

Circuit#3

Machine Back Extension
2X20@80lbs

Machine Row
2X20@110lbs

Machine Fly
2X20@100lbs

Proform Curl
2X20@50lbs

ProForm Tricep Extension (Reverse Grip)
2X20@50lbs

Lying leg Raises
2x20@Bodyweight

KettleBell Swings
2X20@45lbs

GoodMornings
2X20@60lbs

Got one hell of a sweat from this workout. Pretty much used the circuits as cardio. It took about a little over an hour to do the whole workout. I was flying.


Later that night around 7:30 went back to do a hypertrophy specific workout for the chest.

Incline Barbell Press
Warmup-20reps@135lbs
1X12@135
1X10@155
1X8@185
1X6@210lbs

BosuBall Pushups
3X10@bodyweight

Hammer Strength Bench Press
Warmup 20reps@90lbs
1X12@90lbs
1X10@160lbs
1X8@210lbs
1X6@240lbs

Proform Low Chest Fly
1X12@#6
1X10@#8
1X8@#9
1X6@#10

Quite the ridiculous pump! Got NEW veins in the chest! it's great veins through the right shoulder, and some new ones one the triceps and lats. Feelin good!

So it's 9:30am. I did fasted cardio at 7 got done at 7:45. Had some Whey, PB, and Some Oats. Now I'm going to go lift with a buddy at 10 down by the pier. Feelin good.
 
Insanity is all I can say here.
That workout would killl me DEAD!
All is insane here in the asylum and getting more out there by the day!
Good luck RickO!
 
Hahaha thanks I think?....Yeah Did early morning fasted cardio then about an hour and a half later I went back to the gym to lift with Brad Keenan. Focused on the legs

Start from parallel and do a quarter squat. Fast twitch movements
3X15@135lbs

Stiff Legged Deads
3X10@155lbs

Single Leg split squats super set with lateral hop to 36" box hop
3 sets 10reps each leg using 90lbs with 2 reps each side of the lateral hops.

Good to do the split squats. This was my first time doing them.....now as I'm typing this Casey has just asked if I can go and lift legs with him at 24hr fitness with him at 1:45. Because I'm insane as Zed says I will be going.....HULK IS STRONGEST THERE IS!!!!!!
 
So tonight I lifted angry. I wasn't planning on it, but after doing a very intense cardio session I went balls out!

Squats
1X10@135 for a warm up. I felt pretty good. Lots of explosiveness, and no pain in the knee. It was at this point I felt like going a little heavier ..ok a lot heavier than I normally do. So I loaded the bar with another pair of plates.
1X10@225. Hells yes! No pain. Ok so I've done 225 before but not for 10 reps, more like 6 reps. I'm not a heavy guy...just don't have the beefy legs for it. Any way I had a lot of pop in the thrust and was like F it lets do more.
3X6@275! This is definitely a PR. I felt so damn good. I mean it hurt and there was a lot of pain and agony, but It felt good feeling like I was going to pass out. Now I know that's **** weight for my size, but Hell I felt great doing it. After the first set I felt like the normal "Good job that was good....ok next thing..." but I was like ..."Hey Let's do this **** again!" and then did that shiz again! and then for a 3rd set!!! It pretty much set the stage for the rest of the lift. After that I moved on to deads, which I was like I'm going for another PR.
Deads
1X10@135-Felt good.
1X10@225-Went up rather cleanly and smooth.
1X8@315-again I've done this weight before but for like 4 or five reps, and to be honest I could have done more....I had that split second thought of maybe an injury....so I stopped that set. Going for PR baby!
1X5@405! Stoked to write this. I know it's **** weight for a lot of guys....eh maybe someday I'll get it up there to like 500 or something.... either way I was freaking pumped!!!! For the first time in this contest I've actually impressed myself.
Ended with some barbell split squats.
Splitsquats
3X10(each leg)@135lbs

Now I'm sitting at home watching She's Out Of Your League and Family Guy, and Enjoying some NTBM Chocolate Peanut Butter Protein and a little Peanut Butter thrown in. Stewie just dropped like the funniest line ever. While talking to Brian "So you can totally say no to this.....but....um....would you shave my coin purse?" hahahahaha soooooooooo funny.

Anywho....had a good night. Just ready for a good nights sleep, and a great day of volleyball in the morning.

Peace.
__________________
 
Had one Hell of a workout last night. Got to the gym around ten and didn't leave until twelve. I really wasn't feeling that great mentally, just felt like I was in a rut and had a lot of things on my mind. I almost didn't go, but I watched some great inspirational bodybuilding videos on YouTube and it helped push me out the door and to the gym. I started on the treadmill and much quicker than normal I was maxing out the incline and doing steady state cardio at a 4.2pace. I blasted that damn thing for an hour. Half way through, I was feeling pretty crappy and wanted to quit, but then a song played on the ipod and I was lifted. Usually songs just pump me up or give me a beat to move to, but the words stuck out this time."my body tells me no, but I won't quit cause I want more more more." Simple words that pretty much summed up what I felt. So I pushed the extra half hour and ended up burning 800calories! Man was I spent. I was grabbing my things when a kid that I talked to about potential sponsors a few days ago came over and asked me if I was leaving."I was planning on it." "But you won't, cause you got more. Right?." I talked to him about what he was training so vigorously for. He was a bodybuilder and in the off season. Even though he was supposed to do arms he decided to do back with me. IT was cool, we shot the shit about the BB'ing lifestyle, diet, and he pushed the Hell out of me.

Lat pulldown.
3x10@100
1x10@140
1x10@180
1x6@240max
1x8@220

Cable rows
Same as above

Hammer strength rows low
1x10@90
1x10@180
1x6@270
1x8@240

Lat pulldown narrow
3x6@220

Decline situps
3x20

Decline situps with torso twist
3x20
 
Man had another set of great workouts today.
At nine I went and did some cardio. Burned 400cals in a half hour then did some military press and front raises.
Military press
4x15@90lbs

Front raise
4x15@25lb dumbells.

Then later that night I went back for more cardio and heavier shoulder, trap, and calf workouts.
Military press dumbell
1x10@50
1x10@60
3x6@80

Front raises dumbell
1x20@20
1x20@30
3x12@40

Side raises dumbell
1x10@25
1x10@35
1x6@45lbs
1x8@40lbs

Shrugs dumbell
4x15@100

Leg press calf raises
3x30@270

Standing smith calf raise on platform
1x20@135
1x10@225
1x6@315

Got a really good pump tonight. I feel great. Excited to go hit the midnight showing of SuckerPunch.
 
Hey bro you tearin that "stuff" up big time my man!
I still cant believe your workouts man.
INSANITY is all I can say, really nuthin else left bro :-)
Carry on Asylum Grand Master!
 
Thanks man I appreciate the support. I've switched out the insane train protocol for something that is better suited for contest needs.
 
Had a great cardio session in today.650 calories in 45min. Afterwards I did 5x5@155lbs on clean and jerk. Fifteen seconds of rest in between sets. Then did 5x20 of decline leg lifts which about killed me so I followed up with 3x20 trunk rotations on a decline bench. burned 1000 calories in the hour I was there.

Came home had my post workout shake, and just feel good.
 
Yes sir! I try to wear it for anything that could possibly be an anaerobic exercise. ie...Cleans, Snatches, Squats to push press...
 
I just read your entire log,inspirational stuff. I do a fair bit of cardio as well as weights,or should I say I thought I did,your workload per day is insane,and on restricted calories. Keep in up bro
 
firetruck said:
I just read your entire log,inspirational stuff. I do a fair bit of cardio as well as weights,or should I say I thought I did,your workload per day is insane,and on restricted calories. Keep in up bro
Click to expand...

Thanks Truck! I think it's only cause I'm not much of a socialite. I don't know anyone here in California, and I'm bored....so I go and workout. If I was like a super popular person I'd probably be fat and out of shape hahaha.
 
full body exercise with 15 sec rest with restricted air is gross. Although, i guess im around 5,000 feet here... dont know how that compares
 
Just wanted to update ya'll. I'm here at the ER. My leg suddenly swelled up massively today it started hurting really bad and I was burning up and having a hard time breathing. I guess I developed a bad blood clot. I was told by the doctor I have to stay off the leg for at least a week, and that I'm to do no physical activity. Needless to say I'm really down. It's pretty much killed my contest.
 
They don't know....I don't know. The only thing I can think of was from cleans...maybe developed a hematoma when the bar hit my leg. They had me do an ultraround. I'm very upset that I couldn't finish the way I wanted. Yes to win is the ultimate goal, but now, not being able to finish....well its just killing me.
 
Rick'O.. my thoughts are with you bro. Never know.. it could heal quickly and you can take it easy but still get some stuff in before the contest is over.. and your transformation is amazing already.. never know what the community will think. It's up to them to vote. :)

Are you still getting the bod pod done this friday?

Please keep us updated on your health man.. take care of yourself.
 
I wish I could but I just spent 508bucks I didn't have to begin with. So spending 50 to do the test not including the 100+ for gas is out of the question.
 
dude omg im so f-in sincerely sorry to hear this dude. that is horrible. I would like to win too , but not because the other competitors are injured or anything. i wouldnt wish injury on ANY of the competitors in this thing. your health is the NUM 1 inportant thing here man, but I sincerely hope that you can finish this thing. Just rest up, take care of yourself, and get back as soon as you can man. that sounds like some scary s***, my prayers are with you bro.
 
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