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Hey guys, Rick O'Shea here with a update to the log. I'm back on my TKD and I'm feeling really good. With one exception. I don't know how this happened, but in two days I went from lookin really lean and ripped to just no definition at all on my midsection. WTF is that all about!? I didn't cheat at all, and I've even up my cardio from no times a week unless I played volleyball to at least once a day. Today I did TWO! I still feel fat. I don't fricken get it. The only thing I can think of is that I didn't get enough water in me. Anyway if you got any ideas hit me up. I'm two weeks away from cycle finish and I don't want something like being ripped until now and then packing on fat for no reason not to mention the mindfuck that goes with comin off cycle....sorry.....had....to vent.
Today's workout though was really good. Really got after it. If I had Need2KTS I would have fit right in.
I did chest, tris, traps, and abs today. For the next three days it will be all high rep little rest workouts. Today was incredibly challenging and I almost puked when I got home so I know I pushed myself.
Chest
Flat Bench Barbell
135X20@2sets PUMP ENGAGE! Seriously it was already pretty bad. Which of course is really good.
155X20@2sets
175X16@1set
Flat Bench dumbell These I do a really slow negative phase. 5-6 seconds with a controlled quick positive phase making sure I flex at the top everytime.
50lbX12@3sets
Incline Bench Barbell
135X16@1set This really killed my shoulders so I had to drop the weight.
95X20@2sets
Incline Dumbell Same thing as the flat bench dumbell as far as the negative and positive phases are concerned.
50lbX12@3sets
Cable Flys Just nice and controlled with the flex every rep
#5X16@1set My chest was so pumped after this it was going to pop right off of my body.....
#6X16@1set
#7X16@1set
Triceps
V-Bar presses
#10X16@1set The Gnarliest pump I've ever had in my triceps
#14X16@1set This is awesome cause two weeks ago I could only throw up #10 16 times. Now #14 was kinda easy
#16(Max)X16@1set NEW PR FOR REPPING WEIGHT!!!
Single Rope Crossbody Kickbacks These always burn like some sort of urinary STD........what.....jus sayin.....
#5X16@3sets Whew, and I thought the pump was bad 3 sets ago!
French Press/Narrow Grip Press
60lbX10X10@3 Sets
Weighted dips
45lbX10@3Sets
Traps
Dumbell Shrug
50lbX50(yes fifty reps)@3sets Pretty much the first time I got a decent pump in my traps. They weren't decent they were AWESOME!
ABS
Hanging Leg Raises
16reps@3sets
Weighted Cable Rope Crunches
#16(Max)X20@3sets God did these burn It was nuckin futs it hurt sooooo bad
Medicine ball Russian Twists
15lbballX16@3sets
So all in all a very very tough but really good workout! Only thing is my damn stomach it's really messin with my head. I got two weeks to give it my all and I want that thing lookin specfrickentacular when I"m done! Thanks again for all of your help support and most excellent advice guys!!!
Peace
Rick
Today's workout though was really good. Really got after it. If I had Need2KTS I would have fit right in.
I did chest, tris, traps, and abs today. For the next three days it will be all high rep little rest workouts. Today was incredibly challenging and I almost puked when I got home so I know I pushed myself.
Chest
Flat Bench Barbell
135X20@2sets PUMP ENGAGE! Seriously it was already pretty bad. Which of course is really good.
155X20@2sets
175X16@1set
Flat Bench dumbell These I do a really slow negative phase. 5-6 seconds with a controlled quick positive phase making sure I flex at the top everytime.
50lbX12@3sets
Incline Bench Barbell
135X16@1set This really killed my shoulders so I had to drop the weight.
95X20@2sets
Incline Dumbell Same thing as the flat bench dumbell as far as the negative and positive phases are concerned.
50lbX12@3sets
Cable Flys Just nice and controlled with the flex every rep
#5X16@1set My chest was so pumped after this it was going to pop right off of my body.....
#6X16@1set
#7X16@1set
Triceps
V-Bar presses
#10X16@1set The Gnarliest pump I've ever had in my triceps
#14X16@1set This is awesome cause two weeks ago I could only throw up #10 16 times. Now #14 was kinda easy
#16(Max)X16@1set NEW PR FOR REPPING WEIGHT!!!
Single Rope Crossbody Kickbacks These always burn like some sort of urinary STD........what.....jus sayin.....
#5X16@3sets Whew, and I thought the pump was bad 3 sets ago!
French Press/Narrow Grip Press
60lbX10X10@3 Sets
Weighted dips
45lbX10@3Sets
Traps
Dumbell Shrug
50lbX50(yes fifty reps)@3sets Pretty much the first time I got a decent pump in my traps. They weren't decent they were AWESOME!
ABS
Hanging Leg Raises
16reps@3sets
Weighted Cable Rope Crunches
#16(Max)X20@3sets God did these burn It was nuckin futs it hurt sooooo bad
Medicine ball Russian Twists
15lbballX16@3sets
So all in all a very very tough but really good workout! Only thing is my damn stomach it's really messin with my head. I got two weeks to give it my all and I want that thing lookin specfrickentacular when I"m done! Thanks again for all of your help support and most excellent advice guys!!!
Peace
Rick
figured i would step in for buff lol.
