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Tue Sep 20 10:38:07 PDT 2011
Fit Status /// View History
awesome chest workout & an even better calves session tonight...love it!
May 26, 2012 3:44am
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Jan 2011
HOW I STARTED:
I started working out with my friends when I was 17 but progress had always been up and down for years. At the start of 2011, I discovered bodybuilding.com and it's dramatically improved my training regime and my results.
WHY I LOVE IT:
There aren't many things in life that we have much control over...but I think that your physical condition is one of them. Bodybuilding isn't a hobby for me it's a lifestyle!
rickykhera's Progress & Goals
Lbs.
2011-03-23, 2011-03-27, 2011-08-18, 2011-09-23, 2011-11-15
170.0, 170.0, 176.0, 175.0, 178.0
TIME UNTIL GOAL:
No Goal
Start:
170 Lbs.
Goal:
No Goal Weight
%
2011-12-14, 2011-03-23, 2011-03-27, 2011-08-18, 2011-09-23, 2011-11-15, 2011-12-14, 2012-01-06, 2012-02-28
10.0, 13.0, 13.0, 11.0, 10.7, 10.0, 10.0, 10.0, 9.0
2011-12-25
9 %
TIME UNTIL GOAL:
Expired
Start:
13%
Goal:
9%
Dec 25, 2011
Lbs.
2011-03-23, 2011-03-27, 2011-08-18, 2011-09-23, 2011-11-15
147.9, 147.9, 156.6, 156.3, 160.2
Current LBM:
162 Lbs.
Nov 15, 2011
this member has not entered a body fat measurement
this member has not entered a weight goal
rickykhera's Program
My Workout Program View My Full Workout Program
My Workout Program
The program that I'm on at the moment is based on the one used by Dorian Yates in his Blood & Guts Trainer. I started using it in January and since then I've gained 10 pounds and lost nearly 5% bodyfat.
There's a few things I've changed like adding weighted dips and weighted chin ups but you can check out the original workouts on Youtube.
Anyways hope it's useful. Feel free to PM me if you have any questions about it!
Monday – Quads & Hamstrings
QUADS
1. Leg Extensions
1st set (easy) – 15 reps on 35kg
2nd set (moderate) – 12 reps on 85kg
3rd set (work set) – 10 to 12 reps on 145kg + 2 to 3 partial reps
2. Leg Press
1st set (easy) – 12 reps on 240kg
2nd set (moderate) – 12 reps on 400kg
3rd set (work set) – 10 to 12 reps on 560kg
Burnout set – 8 reps on 400kg, 10 reps on 360kg & 12 to 15 reps on 320kg
3. Smith Machine Squats
1st set (easy) – 12 reps on 100kg
2nd set (moderate) – 10 to 12 reps on 140kg
3rd set (work set) – 8 to 10 reps on 185kg
HAMSTRINGS
1. Stiff Legged Deadlifts
1st set (easy) – 15 reps on 65kg
2nd set (moderate) – 10 to 12 reps on 90kg
3rd set (work set) – 8 to 10 reps on 115kg
2. Seated Leg Curls
1st set (easy) – 12 reps on 30kg
2nd set (work set) – 6 to 8 reps on 45kg + 3 to 4 negatives
Tuesday – Shoulders & Triceps
SHOULDERS
1. Dumbbell Military Press (Front Delts)
1st set (easy) – 10 reps on 22kg
2nd set (moderate) – 8 reps on 30kg
3rd set (work set) – 6 to 8 reps on 40kg + 2 to 3 partial reps
2. Arnold Press (Front Delts)
1 work set – 8 to 12 reps/failure on 24kg
3. One Armed Side Lateral Raises (Side Delts)
1st set (moderate) – 10 reps on 14kg
2nd set (work set) – 6 to 8 reps on 20kg & 3 half reps at failure
4. Low Pulley Delt Raise (Side Delts)
1 work set – 8 to 10 reps on 12.5kg & 3 negatives – Use left arm 1st!
5. Seated Bent Over Lateral Raises (Rear Delts)
1st set (easy) – 12 reps on 14kg
2nd set (work set) – 8 to 12 reps on 20kg
6. Reverse Pec Deck (Rear Delts)
1 burnout set – 12 to 15 reps on 55kg
TRICEPS
1. Tricep Pushdowns
1st set (moderate) – 12 reps on 30kg 2nd set (work set) – 8 to 10 reps on 41kg
2. Close Grip Bench Press
1st set (moderate) – 10 reps on 70kg
2nd set (superset) – 6 to 8 reps on 100kg & 6 to 10 reps on 70kg
3. Weighted Dips
1st set (moderate) – 10 reps with 20kg added weight
2nd set (work set) – 6 to 8 reps with 40kg added weight
4. Seated Overhead Tricep Extensions
1st set (moderate) – 12 reps on 24kg
2nd set (drop set) – 6 to 8 reps on 36kg & 6 to 8 reps 24kg
Thursday – Back and Calves
1. Dumbbell Pullovers
1st set (easy) – 12 reps on 26kg
2nd set (moderate) – 10 reps on 38kg
3rd set (work set) – 6 to 8 reps on 50kg
2. Pull Ups
1st set (moderate) – 8 to 10 chin ups with 15kg added weight using a wide grip
2nd set (work set) – 6 to 8 chin ups with 20kg (narrow underhand grip) & 2 partial reps
3. Deadlifts
1st set (moderate) – 10 reps on 85kg
2nd set (work set) – 6 to 8 reps on 130kg & 2 to 3 rest pause reps
4. Barbell Rows (underhand grip)
1st set (moderate) – 12 reps on 55kg
2nd set (work set) – 8 to 10 reps on 80kg & 2 to 3 partial reps
5. Wide Grip Cable Rows
1st set (moderate) – 12 reps on 28kg
2nd set (work set) – 8 to 10 reps on 41kg & 2 to 3 partial reps
CALVES
1. Rocking Barbell Calf Raises
1st set (easy) – 15 reps on 100kg
2nd set (moderate) – 12 reps on 130kg
3rd set (work set) – 6 to 8 reps on 160kg
2. Leg Press Calf Extensions
1 work set – 8 to 10 reps on 240kg
Triple drop set! – 8 reps on 200kg, 12 reps on 160kg, 15 to 20 reps on 120kg
3. Seated Calf Press
1st set (easy) – 20 reps on 45kg
2nd set (work set) – 12 reps on 85kg
Friday – Chest & Biceps
1. Decline Bench Press (Barbell)
1st set (easy) – 12 reps on 70kg
2nd set (moderate) – 10 reps on 90kg
3rd set (work set) – 6 to 8 reps on 112.5kg
2. Incline Bench Press (Dumbbell)
1st set (moderate) – 10 reps on 26kg
2nd set (work set) – 6 to 8 reps on 40kg & 2 partial reps
3. Dumbbell Flyes
1st set (moderate) – 12 reps on 22kg
2nd set (drop set) – 6 to 8 reps on 32kg & 8 to 10 reps on 22kg
4. Weighted Dips
1st set (moderate) – 10 reps with 20kg added weight
2nd set (work set) – 6-8 reps with 35kg added weight
BICEPS
1. Barbell Curls
1st set (moderate) – 10 reps on 40kg
2nd set (work set) – 6 to 8 reps on 52.5kg followed by 2 or 3 negatives
2. Incline Dumbbell Curls
1st set (moderate) – 10 reps on 14kg
2nd set (work set) – 6 to 8 reps on 22kg & 2 rest pause reps
3. Zottman Curls
1st set (moderate) – 10 reps on 10kg
2nd set (work set) – 6 to 8 reps on 16kg
4. Concentration Curls
1st set (drop set) – 6 to 8 reps on 20kg & 8 to 10 reps on 12kg
There's a few things I've changed like adding weighted dips and weighted chin ups but you can check out the original workouts on Youtube.
Anyways hope it's useful. Feel free to PM me if you have any questions about it!
Monday – Quads & Hamstrings
QUADS
1. Leg Extensions
1st set (easy) – 15 reps on 35kg
2nd set (moderate) – 12 reps on 85kg
3rd set (work set) – 10 to 12 reps on 145kg + 2 to 3 partial reps
2. Leg Press
1st set (easy) – 12 reps on 240kg
2nd set (moderate) – 12 reps on 400kg
3rd set (work set) – 10 to 12 reps on 560kg
Burnout set – 8 reps on 400kg, 10 reps on 360kg & 12 to 15 reps on 320kg
3. Smith Machine Squats
1st set (easy) – 12 reps on 100kg
2nd set (moderate) – 10 to 12 reps on 140kg
3rd set (work set) – 8 to 10 reps on 185kg
HAMSTRINGS
1. Stiff Legged Deadlifts
1st set (easy) – 15 reps on 65kg
2nd set (moderate) – 10 to 12 reps on 90kg
3rd set (work set) – 8 to 10 reps on 115kg
2. Seated Leg Curls
1st set (easy) – 12 reps on 30kg
2nd set (work set) – 6 to 8 reps on 45kg + 3 to 4 negatives
Tuesday – Shoulders & Triceps
SHOULDERS
1. Dumbbell Military Press (Front Delts)
1st set (easy) – 10 reps on 22kg
2nd set (moderate) – 8 reps on 30kg
3rd set (work set) – 6 to 8 reps on 40kg + 2 to 3 partial reps
2. Arnold Press (Front Delts)
1 work set – 8 to 12 reps/failure on 24kg
3. One Armed Side Lateral Raises (Side Delts)
1st set (moderate) – 10 reps on 14kg
2nd set (work set) – 6 to 8 reps on 20kg & 3 half reps at failure
4. Low Pulley Delt Raise (Side Delts)
1 work set – 8 to 10 reps on 12.5kg & 3 negatives – Use left arm 1st!
5. Seated Bent Over Lateral Raises (Rear Delts)
1st set (easy) – 12 reps on 14kg
2nd set (work set) – 8 to 12 reps on 20kg
6. Reverse Pec Deck (Rear Delts)
1 burnout set – 12 to 15 reps on 55kg
TRICEPS
1. Tricep Pushdowns
1st set (moderate) – 12 reps on 30kg 2nd set (work set) – 8 to 10 reps on 41kg
2. Close Grip Bench Press
1st set (moderate) – 10 reps on 70kg
2nd set (superset) – 6 to 8 reps on 100kg & 6 to 10 reps on 70kg
3. Weighted Dips
1st set (moderate) – 10 reps with 20kg added weight
2nd set (work set) – 6 to 8 reps with 40kg added weight
4. Seated Overhead Tricep Extensions
1st set (moderate) – 12 reps on 24kg
2nd set (drop set) – 6 to 8 reps on 36kg & 6 to 8 reps 24kg
Thursday – Back and Calves
1. Dumbbell Pullovers
1st set (easy) – 12 reps on 26kg
2nd set (moderate) – 10 reps on 38kg
3rd set (work set) – 6 to 8 reps on 50kg
2. Pull Ups
1st set (moderate) – 8 to 10 chin ups with 15kg added weight using a wide grip
2nd set (work set) – 6 to 8 chin ups with 20kg (narrow underhand grip) & 2 partial reps
3. Deadlifts
1st set (moderate) – 10 reps on 85kg
2nd set (work set) – 6 to 8 reps on 130kg & 2 to 3 rest pause reps
4. Barbell Rows (underhand grip)
1st set (moderate) – 12 reps on 55kg
2nd set (work set) – 8 to 10 reps on 80kg & 2 to 3 partial reps
5. Wide Grip Cable Rows
1st set (moderate) – 12 reps on 28kg
2nd set (work set) – 8 to 10 reps on 41kg & 2 to 3 partial reps
CALVES
1. Rocking Barbell Calf Raises
1st set (easy) – 15 reps on 100kg
2nd set (moderate) – 12 reps on 130kg
3rd set (work set) – 6 to 8 reps on 160kg
2. Leg Press Calf Extensions
1 work set – 8 to 10 reps on 240kg
Triple drop set! – 8 reps on 200kg, 12 reps on 160kg, 15 to 20 reps on 120kg
3. Seated Calf Press
1st set (easy) – 20 reps on 45kg
2nd set (work set) – 12 reps on 85kg
Friday – Chest & Biceps
1. Decline Bench Press (Barbell)
1st set (easy) – 12 reps on 70kg
2nd set (moderate) – 10 reps on 90kg
3rd set (work set) – 6 to 8 reps on 112.5kg
2. Incline Bench Press (Dumbbell)
1st set (moderate) – 10 reps on 26kg
2nd set (work set) – 6 to 8 reps on 40kg & 2 partial reps
3. Dumbbell Flyes
1st set (moderate) – 12 reps on 22kg
2nd set (drop set) – 6 to 8 reps on 32kg & 8 to 10 reps on 22kg
4. Weighted Dips
1st set (moderate) – 10 reps with 20kg added weight
2nd set (work set) – 6-8 reps with 35kg added weight
BICEPS
1. Barbell Curls
1st set (moderate) – 10 reps on 40kg
2nd set (work set) – 6 to 8 reps on 52.5kg followed by 2 or 3 negatives
2. Incline Dumbbell Curls
1st set (moderate) – 10 reps on 14kg
2nd set (work set) – 6 to 8 reps on 22kg & 2 rest pause reps
3. Zottman Curls
1st set (moderate) – 10 reps on 10kg
2nd set (work set) – 6 to 8 reps on 16kg
4. Concentration Curls
1st set (drop set) – 6 to 8 reps on 20kg & 8 to 10 reps on 12kg
My Nutrition Program View My Full Nutrition Program
rickykhera has not added any program information.
My Supplement Program View My Full Supplement Program
rickykhera has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
By constantly setting small goals and reaching them! Every workout should be better than the last one
crazy quad & hams workout last night...feeling the effects today and probably for the next few days!
Apr 25, 2012
another killer leg session out of the way...getting some much needed rest today!
Apr 18, 2012
rickykhera is inspired by amaral5.
Reason: Rich has made solid progress with his training and has a great physique to show for it! He's been a great friend to me on here, your kind words mean a lot to me. They inspire me to build the best body I can. Thanks for everything brother, keep inspiring others the way you inspire me! :-)
crushed chest last night! Up to 145 on weighted dips, ain't nothing but a peanut! :-p
Apr 13, 2012
destroyed quads & hams last night, managed to set a few new PB's. Great week of training so far, bring on chest and calves tomorrow!
Apr 11, 2012
finally back on that No Xplode! Awesome delts & triceps session, killer pump after knocking out weighted dips with 130 around the waist! :-D
Apr 09, 2012
got in some killer abs & cardio sessions this weekend...feeling shattered but it's nothing a good night's sleep won't fix!
Apr 01, 2012
Back & Biceps today, can't wait to get in there and do some damage! Happy Friday everyone, have a great day :-D
Mar 30, 2012
About rickykhera
About Me:
My Favorites:
Fitness Books
Burn the Fat Feed the Muscle - Tom Venuto
Workout Music
Eminem
Cheat Foods
Pasta Bake
Lifting Stats:
Latest Forum Posts
Latest BodyBlog Entries
Switching it up!
Posted in Supplements : Sep 23, 2011 10:23amHey!
For the last 3 weeks I've been trying out German Volume Training which has brought mixed results. For some body parts I was able to increase the weight whereas with others I was struggling to make progress. All in all I don't feel like I've gotten much stronger and I also feel like I've lost some muscle which isn't ideal. On the plus side it has definately built up my endurance!
In the summer I used the Blood & Guts Trainer from Dorian Yates with solid results. I was able to push more weight than I've ever pushed before and added around 10% to my compounds
...A hell of a leg workout!
Posted in Supplements : Sep 08, 2011 8:29amHi guys!
So after Chest & Back on Monday, this was my 2nd workout of German Volume Training on the muscle group that separates the men from the boys...LEGS!
So here's how my workout went;
Squats (On Smith Machine) - 10 sets of 10 reps on 110kg
The reason I went for the Smith Machine over a barbell squat is because (1) I feel more comfortable squatting deep and not having to worry about keeping my balance during reps and (2) I was doing it for reps rather than just a few work sets on heavy weight s
...A hell of a leg workout!
Posted in Supplements : Sep 08, 2011 8:29amHi guys!
So after Chest & Back on Monday, this was my 2nd workout of German Volume Training on the muscle group that separates the men from the boys...LEGS!
So here's how my workout went;
Squats (On Smith Machine) - 10 sets of 10 reps on 110kg
The reason I went for the Smith Machine over a barbell squat is because (1) I feel more comfortable squatting deep and not having to worry about keeping my balance during reps and (2) I was doing it for reps rather than just a few work sets on heavy weight s
...Visitor Comments
Fidefix
hey brah, impressive waist measurement! I'm miles away from such a small waist combined with big shoulders and chest. It seems you found the perfect amount of calories for you to decrease bf and increasy muscle. keep it goin...andy
May 21, 2012 1:33pm
amaral5
Hey bro, how are things going? Awesome job on those weighted dips! Doing impressive work! Enjoy your weekend!
Apr 13, 2012 3:06am
SoccerFan25
Glad to hear the week is going so well. Keep up the hard work and crush chest tomorrow!
Apr 11, 2012 8:56am
kymmiebug
Thank you for reading my interview!! Hope you have a wonderful week. :)
Apr 9, 2012 7:30am
JackednStacked
Thx bro - I appreciate your words, they keep me motivated. You always have my respect
Apr 5, 2012 11:10am
kymmiebug
I was featured in muscle prodigy.com check out my interview. just published!! :) http://www.muscleprodigy.com/kim-norland-interview-arcl-2830.html
Apr 2, 2012 10:00pm
Swimmerjona
Hey bro, thx for the pic comment! Hope you have a great workout week!
Apr 1, 2012 1:50pm
RyanThames
Yeah man killed my lower back tho lol im not a big fan of them but they help everything
Mar 30, 2012 5:35pm
Mdneely
hey im looking for advice on a traning split lately its been bis and tris, legs and abs, back, chest and shoulder? i was thinking of doing back and biceps, legs and abs, chest and tris, and shoulders. it doesnt have to be a 4 day split but its hard to go over 5 and my rest days varie depending on when i have my kids. any tips would be appriciated i just feel my gains have slowed and changing my split is a start
Mar 28, 2012 9:30pm
guest
hi, im nathan can u give me a diet plan of what you normally eat and workout tips please, your now my inspiration. hope you dont mind replieing nathan.
Mar 26, 2012 12:08pm
amaral5
Hey Ricky, I'm hanging in there, bro, just finished a 62 hour work week. Got all my workouts in, though. Looking at the same thing for next week as well, so thinking I'm taking the first week in April off. My body is definitely taking a beating. Glad to hear you are good. Talk again soon!
Mar 25, 2012 6:19am
amaral5
Hey bro, just checking in to see how you are doing! Hope you have an awesome weekend!
Mar 23, 2012 6:53am
abodyinprogress
My legs got thoroughly trashed yesterday like never before. Good stuff. Sounds like you enjoyed your session as well!
Mar 21, 2012 5:59pm
Swimmerjona
yeah i had a great leg workout. was hard to walk after it. haha. interval training is really good. i swim and run. hope u have a great leg workout too bro!
Mar 20, 2012 2:57pm
Swimmerjona
Thx I had great weekend. Hope you had too! Sounds good. What do you do for cardio? I'm training legs tonight, And some running (5k) as a recovery training later in the evening. Have a killer delts/triceps training today!
Mar 19, 2012 5:40am
rickykhera measured his waist at 30 in., a loss of 2 in. in 160 days.