Joe Weider Ad for Magazine
Ken Waller (front) Ric & Arnold (rear)
My custom 23 T-Bucket taken in 1985
Ric's Back Pose for Muscle & Fitness Mag.
Ad for a Workout video that I produced.
Those are 150 lb. Dumbells in each hand for incline press - Bg Buck is spotting.
Training Triceps at Davis Gym
Taken outside World's Gym in the Valley 1985
WITH FRIEND RICH PIANA
MY WORKOUT 2015
Over the years I've experimented with many workouts and always went back to my original plan that I used during the Golden Era. Of course, now at my age I can't lift the heavy poundages I did back them nor do I have the desire to do so. I just want to stay in good shape and work thru a ton of wrestling injuries that I have sustained. It's not easy and takes a lot of drive at 71.
But I still split my body parts, Chest/back Mon and Thurs, Delts Arms Tues and Friday and Legs Wed and Sat. Now sometimes I'll change it up and maybe do delts that one day and arms the next. This just depemds on how I feel. But basically 3 to 4 exercises per body part and maybe 8 to 12 reps per set. You can vary the exercises from day to day but stick within that body part.
Abs occassionally 100 reps a day but abs come from diet.
Diet consists of high protein and low carbs. Simple as that. Eggs, Cheese, Meat, Chicken, Cottage cheese and salad. You can have your cheat days as well.So this is how I basically do it. Try it for yourself.
RIC'S DIET & TRAINING PROGRAM WITH WEIGHTS
BREAKFAST - 4 egg whites scrambled (microwave 2 min)
Bowl of Oatmeal with Protein and Sweetener on top (Hot Water)
1/3 Bagel with Peanut Butter and Coffee -
Vitamins - sometimes Creatine and L Glutamine
Mid-Morning - Protein Drink - Vanilla Whey Protein - Apple Juice-Water and Size On. spoon full Apple Cider/ Vinegar
Lunch - 3 Chicken Breasts - occasionally some rice - or Steak, Eggs
And cottage cheese or Fish, rice and broccoli.Dinner - Chicken or Fish or Steak - Salad, Veggies, Rice and roll cottage cheese and some fruit.
Bedtime - Protein drink with fiber
Monday - Chest - Bench Press or Machine Press - 3 sets 20 reps
Incline " with dumbbells or mach. Same
Pec Dec or Dumbell Flys Same approx.
Dips 4 sets 20 reps
Back - Pulldowns or Chins 4 sets 20 reps
Seated Lat Pulls cable same
One arm rows (cable) same
Straight arm pull downs same
Tuesday - Delts - Standing Barbell Press (off the rack)
Or Dumbell Press (Aold style) 4 sets 15 - 20reps
Standing DB Laterals same
Front Raises / High Pulls 4 sets 20 reps
Biceps - Barbell Curls (3 movements) 3 sets 20 reps
Preacher curls BB or DB 3 sets 20 reps
Triceps - Standing Pushdowns on Cable 3 sets 20 reps
One Arm Dumbell Kickbacks same
Close in Dips same
Finish with Reverse Curls for Forearms and close grip pushups 3
Sets 20 reps.
Wednesday -Legs - Calf Raises 5 sets 20 reps
Leg Curls 4 sets of 20 reps
Leg Extensions same
Leg Press or Squats same
Hack Squats or Lunges same
Abs everyday, Jack-knife leg raises 100 reps or Hanging leg raises with straps 100 reps
Repeat the same routine the following 3 days and take Sunday off.