From a little Rican... To a FREAKIN' RICAN!

[ricanx99]

i like your workout alot ive been looking for a good four day split. i think im gonna try it, i just have find a day to fit in hang/power cleans

I concur with ZgZaz

 

[swanky11]

alright thanks ill do them on day 2. and thanks for posting your workout it helped me.

 

[ricanx99]

alright thanks ill do them on day 2. and thanks for posting your workout it helped me.

Glad it helped you! Good to hear.... but I'm just one of the guinea pigs here..... there were many others who helped devise this plan.. BiggT, CS, Sarge, ZgZaz, and Enigma..... thanks to them. Keep me posted on how it works for you swank! Good luck

 

[ricanx99]

Day 1 Week 6

Flats - 165x5, 195x5, 225x5, 265x1, 285x1, 315(miss)
Incline DB - 1x9x95, 1x7x95, 1x8x95
Dips - 4x15xBW
Cable Crossovers - 2x10x80
Weighted sit up on Decline - 4x8 w/35lb plate

Will re-attempt 315.... pretty pissed.

 

[jafo]

just book marking ...good job so far I like what you are doing ...getting ready to go my self ....might give this a try

 

[ricanx99]

just book marking ...good job so far I like what you are doing ...getting ready to go my self ....might give this a try

Thanks for droppin' in bro... Good luck on your lifts!

 

[$EmOnEy$]

You'll get it man just POWER UP next time!!!!! I see your incline stalled a little bit as well but not as much as mine. But still good lifts BroHam.

 

[ricanx99]

Day 2 Week 6

Squats 3x5.... 3x3 - 165, 185, 225...... 265, 285, 325
Deads 4x5 - 185, 235, 285, 335
Chins - 3x15xBW
DB Hammer Curls - 3x8x55

Do..... work..... this one is for Al420. So we (zgzaz n emoney) were squatting and this guy doing calf raises, leg curls, and leg extensions asks us... "you guys actually enjoy squatting?" we all said YES at the same time.... what a fag...

 

[al420]

Hell Yeah.... The legend is growing!

Don't think I ain't watching you guys.....

 

[ricanx99]

Day 3 Week 6

Push Press 5x5 - 95, 115, 135, 155, 175
Flats 5x8 - 150, 175, 200, 225, 250*
CG bench press - 3x8x185
Cable Pushdowns - 3x10x150
Situps on Decline - 3x15xBW
Hanging Leg Raises - 3x8

Felt great this entire session. Not disappointed about missing my top set of flats because I got it for 7 reps so I'm pretty sure I'll get it next week for all 8 of em! I gotta stop going out so much too....