Rictus free month.

Poor you hon, Ive written on your FB x

[rictus01]

Originally Posted by BBadger

Hope its going as planned mark, just keep up the hard work but dont over do as it comes to an end, you dont want to spoil all the work youve put in.

not so much "over doing it" to be fair, although the weights are laughable, they are pretty much 80% of what I can max, times that by the reps and the 3 sessions a day, and I'll be grateful just to maintain the current level to the end.

Originally Posted by Von Teese

Poor you hon, Ive written on your FB x

Thanks Hun, have a look in a bit.

Cheers Mark.

[rictus01]

couple of people have asked; so here my routine, three times a day, pretty much all I can manage, but I've worked up to this over the first 10 days and have now maintain it for 9 days, another 9 more to go, I know it's not that impressive in normal values, but it's over twice what I was capable of when I started and with heavier weights, so fairly pleased.

Cheers Mark.

start on 100 steps on the machine (bend of about 100 degrees) as my warmup on the hardest setting,
10 incline situps (about 30 degrees),
20 knee extentions 50lb,
20 knee flextions 30lbs,
40 peck boards front 80lb,
30 back 80lb,
20 incline situps,
20 knee extentions 40lb,
20 knee flextions 30lb,
10 knee extentions 40lb (single leg),
10 flextions 20lb (single leg),
25 dumbell curls 6lb each arm,
25 curls 11lb each arm,
20 back stretch 11lb,
10 incline situps,
20 bench press 65lbs,
finished off with 100 steps.

Is that all?

[rictus01]

let me take 3/4 of the muscle off your leg, both hamstrings and replace all your knee ligaments........

But yeah that's all, but hopefully it'll extend my now reduced 30k a year on the bike a bit......

Cheers Mark.

Sounds pretty intense considering

Rather you than me hon, keep up the good work, is it just for January or do you have to do it for longer?

[keith_d]

I can't help wondering if you should have scheduled a couple of rest days in that lot, but I hope it's all going well and we'll see a new dynamic Rictus at Soho in a few weeks.

Keith.

[rictus01]

Originally Posted by Von Teese

Rather you than me hon, keep up the good work, is it just for January or do you have to do it for longer?

Only 9 more days to go for the intense bit, I'll probabley keep it as a couple of times a week from then on.

Originally Posted by keith_d

I can't help wondering if you should have scheduled a couple of rest days in that lot, but I hope it's all going well and we'll see a new dynamic Rictus at Soho in a few weeks.

Keith.

you only really need recovery (or rest) days if you tear muscle and that is normally when you aim to grow muscle bulk, I'm not doing that for two reasons,

A. the muscle I have needs some tone which will improve stability
B. being both exhausted and diabetic, my systemic recovery is very slow, making the chance of damaging myself fairly high.

the aim was always greater strength and muscle support, I'll never make the poor leg back to the size of the other and wasn't trying to.

Cheers Mark.

Good for you Mark, I think it's a tough schedule but then again I know very little about training.