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  • Rich's Road to the NPC Ohio State and INBF National's: Controlled Labs Sponsored

    Rich's Road to the NPC Ohio State and INBF Nationals: Controlled Labs Sponsored

    A Little Introduction
    Bodybuilding has increasingly become a way of life for me over the last 3 years. My journey began after I commited to a few local natural bodybuilding shows in the fall of 2005 in hopes of not embarrassing myself. After a year of preparation, I placed first in both shows and the INBF judges spoke of natural pro card potential!

    I then decided to take off a year and a half and stack on some lean muscle and focus on personal training. My clients then took home 2 overalls, 4 first places and 2 runner up finishes!

    Then came my journey to the NPC stage a month ago in March. I finished 5th at the NPC Norhtern Kentucky, a large regional non-tested national qualifier and won the welterweight class at the NPC Natural Ohio. I was very happy with my progress as I was 7 lbs heavier and better conditioned.

    I am only 26 years years old and really just getting started in this sport that enables me to push myself and others beyond limits! A big thank you goes out to Controlled Labs for the opportunity to use their great products in my upcoming contest preparation!

    What is Next?
    Yesterday officially began my contest preparation as I scribed the following contests in permanent marker onto my workout journal. No turning back now!!

    -NPC Ohio State Championships (Non-Tested National Qualifier) on 9/15/07
    -INBF Naturalmania Nationals (Natural Pro Card Qualifier) on 9/22/07

    My goal is to place top 5 in these highly competitive shows, but I always train to win!

    In the next few months, there is much going on. I will be releasing my website www.RichBodyFit.com and continuing to train clients for upcoming shows. I have 2 months to grow and 3 months to cut, so let the gains begin!!

    Current Stats & Goals
    Height: 5'8.5"
    Weight: 175 lbs (up 8 lbs this past month!!)
    Waist: 30"
    Goals: Gain 15 lbs and keep waist below 31.5". Improve arms, calves, delts, chest and hamstring...basically add more muscle all over, haha.
    **CONTROLLED LABS SPONSORED ATHLETE**
    **THENUTRITIONX.COM SPONSORED ATHLETE**
    WNBF Pro Bodybuilder & Trainer

    http://www.RICHBODYFIT.com
    http://www.BeyondLimitsTraining.net
    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

  • #2
    DIET & SUPPLEMENTS

    Most bodybuilders train hard and work their tail off in the gym. I truly believe the relentless eating and discipline with your diet makes the largest difference on your physique. My diet right now is at 3750 calories and looks like this:

    Meal 1- BCAA's and glutamine upon waking, 3/4 c oats, 1/2 banana, 1 T green phyto foods, 2 t coconut oil 1 scoop Muscle Provider and 1 scoop Micellar Matrix
    Meal 2- 1 large apple, 5 oz lean beef, 1 c cott chz
    Meal 3- 1 large sweet potato, 1 c veggies, 8 oz chicken, 1 t coc oil
    Meal 4- 1 c strawberries, 1/2 c blue/raspberries, 1 scoop Micellar Matrix, 1 scoop Pro Complex, 2 T heavy cream
    Pre and During Workout- waxy maize starch, BCAA's, glutamine and EAA's
    Postworkout- Meal 5- 4 scoops Mass Maker & 1 scoop GF Pro
    Meal 6- 8 oz steak & 1.5 c veggies
    Meal 7- 2 scoops Micellar Matrix & 3 T heavy cream

    I do treat myself every 3-4 days with a cheat. Alcohol consumption is very limited or non-existant on training days, but I will have a few more on a day off if I want.

    Supplements
    Superpak Multivitamin
    Ultra 40 w/ each meal
    Fish Oil - 1 cap
    Joint Care
    R-ALA
    Green Magnitude
    White Flood
    X-Factor (minor dietary and efa adjustments as a result)
    HMB
    ALCAR
    Citrulline Malate
    Super Enzymes
    Last edited by rich55; 05-06-2007, 07:12 PM.
    **CONTROLLED LABS SPONSORED ATHLETE**
    **THENUTRITIONX.COM SPONSORED ATHLETE**
    WNBF Pro Bodybuilder & Trainer

    http://www.RICHBODYFIT.com
    http://www.BeyondLimitsTraining.net
    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

    Comment


    • #3
      MY TRAINING

      My Style
      I am wrapping up my last week of training predominantly in the 8-10 repetition range with a 4-day split performed every 6 days. My training style is more of a high intensity style with lower volumes. I typically only do 2 sets of an exercise, but if things are going well and my endurance feels good than I'll do a third. I use VERY strong contractions, slower negatives, constant tension, forced reps, breathing reps.....basically anything to work the muscle that much harder!

      I strive to lifter heavier weight and/or more reps every time I walk into the gym, but working the muscles 150% is the primary objective

      This Past Weekend & Starting my CL Products
      My first day on Green Magnitude and White Flood this weekend, I did LEGS! Gotta start from the ground up first with the good ole' foundation. The boost was excellent from the White Flood and my legs felt pretty damn swolen! The workout was superb as I squatted 295 x 11 then 305 x 8 x 7. I also moved up on low/narrow stance leg press busting out 470 x 11 and then doing 490 x 8 x 8. Seated leg curls were killer as I forced out lots of extra reps breathing, then even doing some partials. After the last set, I did a lighter drop set and tilted my toes in to hit the inner part of the hammies hard. They are very sore today!

      I haven't been moving up in weight on my chest days much the past few weeks, but the weight has felt lighter and my sets have been more controlled since moving up to 205 on incline bench in particular. I did get some more reps on the fly machine though.

      At the end of my chest and back days, I've been doing some lighter concentration work for the arms to bring up my arms. I then space out the heavier arm day 3 days apart. I've been doing this the last 3 workouts, after I got used to my workout after the first 3 cycles through. My triceps seem to be responding well.

      Today was cardio only, which is done fairly light for only 20 minutes once or twice per week. I always try to keep in half way decent cardiovascular jogging/running shape.
      **CONTROLLED LABS SPONSORED ATHLETE**
      **THENUTRITIONX.COM SPONSORED ATHLETE**
      WNBF Pro Bodybuilder & Trainer

      http://www.RICHBODYFIT.com
      http://www.BeyondLimitsTraining.net
      http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

      Comment


      • #4
        Discovered Proper White Flood Dosing - 2 Scoops, WOW!

        So, the first few workouts I've taken one scoop of White Flood preworkout before double checking the label last night. Today I'm in the office and took 2 scoops for the first time with a scoop of Green Magnitude at 4:30pm. At 4:45 I am practically bouncing off the walls to go smash some weights, haha!

        Driving to the gym a few blocks away, I could not wait to deadlift. I downed my preworkout shake and I was fired up and could barely wait 5 more minutes for my tardy lifting partner.

        I decided to throw on an extra 10 lbs on deadlifts to start for an even 405 lbs. I am still getting back up there on my deads and rocked today busting it out for a solid 10 reps and hard 7 reps. Wide-grip pulldowns really controlled were done for 190 x 11. Bring on 200 for 7 reps!! I could barely hold onto 105's for 1-arm DB rows with no wraps but still pulled 11. Add wraps and hello 110's for 11 and 115's for 10. Seated cable rows to smash my rhomboids and I got a few more reps at 180. DB shrugs moved up to 125's and the rear delt machine felt great too. Why not hit the bis and forearms for a few light sets, too bring em up. WHAT A KICKASS WORKOUT, wow!

        My buddy and ONBF Ohio overall champ said to me with a smurk, "So this is what it was like it train hard, huh?" The boy has been slacking recently. Everyone knows there is NO offseason!
        Last edited by rich55; 05-08-2007, 09:41 PM.
        **CONTROLLED LABS SPONSORED ATHLETE**
        **THENUTRITIONX.COM SPONSORED ATHLETE**
        WNBF Pro Bodybuilder & Trainer

        http://www.RICHBODYFIT.com
        http://www.BeyondLimitsTraining.net
        http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

        Comment


        • #5
          YEA BUDDAY !!

          Awesome format !!

          Comment


          • #6
            6.5 weeks till cut time, wow!

            Originally posted by pu12en12g
            YEA BUDDAY !!

            Awesome format !!
            Thanks man! Well, I actually broke out my calendar and counted the weeks until I hit the 12 week out mark. I'm at 6.5 weeks till cutting! That is very motivating for me to give 150% in my eating, training and sleep this next month and a half.

            I will be training more consistently with my buddy who is also training for the NPC Ohio State show. This will be very nice to have a spot on even the little things.

            Tonight we smashed delts, tris and calves VERY hard. I moved up on 5 of 7 exercises and just felt awesome. We did some drop sets and plenty of forced reps to really smash our muscles hard!

            Purple Wraath and GlycerGrow are on the way too and will be a welcome addition to my gaining supplement package. We start a new routine on Friday with LEGS!
            **CONTROLLED LABS SPONSORED ATHLETE**
            **THENUTRITIONX.COM SPONSORED ATHLETE**
            WNBF Pro Bodybuilder & Trainer

            http://www.RICHBODYFIT.com
            http://www.BeyondLimitsTraining.net
            http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

            Comment


            • #7
              Adding More Calories

              My bodyweight registered the same this week at 175 lbs after a big jump last week, so I'm adding 300 more calories taking me up to just less than 4100 calories. I'll be adding an extra 1/2 banana for breakfast, 2 T of gatorade powder pre and during workout, an extra 2 oz of steak and a cup of strawberries in my last meal. I had been at just less than 3800 for 3 weeks and am now getting back up my normal offseason caloric levels. Plus, I just started a new training program and am going into week 2 of X-Factor.

              The new leg day today was pretty kickass and hurt so good. Squatted 315 x 9, then did 325 x 7 x 6. I then did high stance leg presses and supersets of single leg curls and leg extensions. Wow, I'm gonna be sore!

              Tomorrow, I get to cheer on 2 of my clients at the NPC Mike Francois Classic. Sue my best female friend and client is looking badass and should do major damage in figure. Sean is a first-time bodybuilder who should have a decent showing after dropping 40 lbs. I love cheering on clients and feel like a proud father in the crowd!!
              **CONTROLLED LABS SPONSORED ATHLETE**
              **THENUTRITIONX.COM SPONSORED ATHLETE**
              WNBF Pro Bodybuilder & Trainer

              http://www.RICHBODYFIT.com
              http://www.BeyondLimitsTraining.net
              http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

              Comment


              • #8
                Francois Classic and Killer Workout

                The NPC Mike Francois Classic was certainly a competitive show! It was very well ran and nice to have it here in Columbus, OH as well. My figure client finished 4th out of a large B class and we were pleased with her placing since it was her largest show yet. She needs to be harder and we hope to dial it in for the NPC Julie Palmer show in 3 weeks. My first-time bodybuilder looked great as well. He didn't place as expected, but did awesome. He weighed in 190 after starting at 235 lbs 4 months ago.

                I must say the middleweights there were beastly and I need to smash some damn weights these next 2 months to grow!! It was certainly motivating.

                I continued my new workout yesterday with chest and back. I was a little bloated from going to dinner and breakfast with my clients to celebrate. I nearly hurled midset during deadlifts. Deadlifts were rough, but the rest of the workout was AWESOME! Supersetting chest and back together gives you a great upper body pump. I did 255 x 9 on the decline bench and then 260 x 6 x 6. Incline DB press for 85 x 9, 90 x 7 x 6. Close-grip pulldowns 210 x 6 x 6 x 6. Incline flys, t-bar rows, angled hammer pulldowns all went well. My lifting partner kept standing over the trash can as if he was going to hurl, haha!!

                Today, I feel a little twinge in my lower back from the deadlifts but nothing too bad or that I haven't felt before. A little ice and rest will do the trick. DOMS has been more severe most likely due to the X-Factor.
                **CONTROLLED LABS SPONSORED ATHLETE**
                **THENUTRITIONX.COM SPONSORED ATHLETE**
                WNBF Pro Bodybuilder & Trainer

                http://www.RICHBODYFIT.com
                http://www.BeyondLimitsTraining.net
                http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                Comment


                • #9
                  My back is feeling 95% and should be fine to squat tomorrow. Then I should be fine to deadlift 3 days later. Icing it certainly helped and I had 2 off days as well. I did some calves and elliptical for 20 minutes the other day.

                  Today was day 1 for my new shoulder and arm routine and it hurt SO good! I felt strong, but the moves were so foreign that they were punishing my muscles. Also, I added GlycerGrow and Purple Wraath to my White Flood and Green Magnitude stack. VERY NICE I must say! Felt super full and pumped all workout long. I also added a few tablespoons of gatorade powder to my pre and during workout waxy maize starch for extra cals and energy.

                  Arnold DB presses with 80's x 6 x 5. Seated DB laterals put a hurting on my medial delts and then supersets with bent-over laterals and machine shrugs. I love the hammer dip machine and pushed 290 x 9 and 300 x 7. The hammer preacher machine gives an excellent pull on the biceps and I love doing these nice and slow curling 80 x 9, 85 x 7.

                  Supersets of decline EZ extensions/barbell curls and 1-arm reverse pushdowns/DB zottman curls put the finishing touches on my upper arms followed by some wrist rolls to smash my forearms. Only did 2 sets of most things, but forced out reps and used many mini rest pauses along the way. WOW, I am gonna be sore!!

                  Oh, and I decided to slam a bison burgers from Ted's Montana grill a little while after my workout. ABSOLUTELY delicious. Cordon bleu burger and a cheddar and blue cheese with no butter, wheat buns and broccoli. That was my 8th meal today and I'm getting ready to have a shake.
                  Last edited by rich55; 05-16-2007, 10:39 PM.
                  **CONTROLLED LABS SPONSORED ATHLETE**
                  **THENUTRITIONX.COM SPONSORED ATHLETE**
                  WNBF Pro Bodybuilder & Trainer

                  http://www.RICHBODYFIT.com
                  http://www.BeyondLimitsTraining.net
                  http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                  Comment


                  • #10
                    Great Leg Day

                    Legs today went superb. Back soreness resumed after squats though, but let's focus on the positive. I squatted 325 for a relatively easy 9, then 335 x 7 x 6. I moved up on high stance leg presses, standing single leg curls and leg extensions as well! HELL YEAH!! Kinda felt like I was gonna hurl the entire workout but oh well if I do.

                    For my calves, I tried something a little different. I have been wanting to do multi-angular calf training for a while and after reading the Fankhouser interview in IM, I thought I'd give it a whirl. I did standing calf machine raises toes out first, then in, then straight with minute rest between each with 180 x 11. Next time 190. After a few minutes I did leg press calf raises with the same order on toe positioning, but with only about 10 seconds rest between sets. I did 180 x 11 x 5 x 5 and man did it HURT!!

                    Two people today asked me if I was okay because of the look of sheer anguish I had on my face after leg curls and the calf machine. I explained that I embrace the crippling pain, because it is only until after I reach that point when I know I am doing all I can to grow.

                    Iced my back tonight and it felt better. I will do the same the next few days and wouldn't be suprised if I'm unable to deadlift come Sunday. I will see though.
                    **CONTROLLED LABS SPONSORED ATHLETE**
                    **THENUTRITIONX.COM SPONSORED ATHLETE**
                    WNBF Pro Bodybuilder & Trainer

                    http://www.RICHBODYFIT.com
                    http://www.BeyondLimitsTraining.net
                    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                    Comment


                    • #11
                      Hell yea !! Awesome updates man !

                      Comment


                      • #12
                        Up to 177 lbs (2 lbs) since last week! Waist is up a little at 30.25", but I'm still plenty ripped. Resting up today for plenty of beer-drinking tomorrow at the concert. Rock on the Range is a very good reason to drink...Evanescence, Velvet Revolver, Chevelle, Breaking Benjamin, Hinder, Buckcherry, etc, etc. all day!

                        I'm packing 2 protein bars with some Mass Aminos and Ultra 40 for a few snacks. I avoided the ones with all of the peanuts or almonds cuz of the X-Factor. Fortunately they have a Subway at the stadium, yum!

                        Back is quite sore today and I've iced it a few times. It should feel much better tomorrow.
                        **CONTROLLED LABS SPONSORED ATHLETE**
                        **THENUTRITIONX.COM SPONSORED ATHLETE**
                        WNBF Pro Bodybuilder & Trainer

                        http://www.RICHBODYFIT.com
                        http://www.BeyondLimitsTraining.net
                        http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                        Comment


                        • #13
                          Had a great time at the concert and was certainly feeling a bit yesterday during my chest and back workout. I did a few more reps on some things, but it was kinda rough. That was the most alcohol I put back in about 6 months hanging at the concert from 1pm till 10pm. I made sure to eat plenty of food, drink alot of H2O and slam a few liver detox caps. Ya do have to live a little, but I am surely taking it easy this week to ensure a better workout.

                          I had to skip deadlifts b/c my back is still bothering me and I am going to be much more cautious as I can tell I certainly strained one of my erectors something good. No, squatting on leg day and will have to work around it. I am a little upset about it, but realize sometimes this stuff just happens.

                          Today, I did calves and cardio and it felt really good to stretch out real well today. Donkey calves with 360 x 10 x 10 x 9, seated calves 150 x 12 x 10 and then immediately into a set of ground raises squeezing really hard at the top.
                          **CONTROLLED LABS SPONSORED ATHLETE**
                          **THENUTRITIONX.COM SPONSORED ATHLETE**
                          WNBF Pro Bodybuilder & Trainer

                          http://www.RICHBODYFIT.com
                          http://www.BeyondLimitsTraining.net
                          http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                          Comment


                          • #14
                            Amazing Shoulder & Arm Workout!!

                            Well, I went into the gym today over lunch to do shoulders and arms. I was RIDICULOUSLY strong!! I added more weight on 90% of my lifts and got more reps on the others. This was the second time through this workout, so last time was a lot of new stuff the first time around but still. I even moved up on weight on a few things twice.

                            I slammed quite a bit of food today as well, treating myself to some a double chicken burrito bowl from Chipotle, yum.
                            **CONTROLLED LABS SPONSORED ATHLETE**
                            **THENUTRITIONX.COM SPONSORED ATHLETE**
                            WNBF Pro Bodybuilder & Trainer

                            http://www.RICHBODYFIT.com
                            http://www.BeyondLimitsTraining.net
                            http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                            Comment


                            • #15
                              Alternative, but good leg day

                              My lower back is still not feeling great, yet improving a little each day. So, today squatting and high stance leg presses were out of the question. However, since I could not squat and do one my favorite exercises. I made sure to bring 175% intensity to my leg day (note: I usually bring 150%).

                              Instead, I did 3 sets of low stance leg presses doing 450 x 9, 470 x 9 then 500 x 8. Then leg extensions at 200 x 9, 210 x 7 x 6. Seated leg curls 135 x 7 x 6 x 5 followed by standing single leg curls for 2 sets of 70. I did 6 total sets of multi-angle calf raises on the standing calf machine and leg press as well. WOW, did my legs ache and swell with blood!! No squats but I will persevere!

                              Afterwards, I trained a new guy opening a Max Muscle store in Columbus who wants to do his first show. My biz continues to pick up, which is quite exciting. While not my goal, he nearly puked training legs with me. Hell, I was holding back too since it was his first workout, haha!
                              **CONTROLLED LABS SPONSORED ATHLETE**
                              **THENUTRITIONX.COM SPONSORED ATHLETE**
                              WNBF Pro Bodybuilder & Trainer

                              http://www.RICHBODYFIT.com
                              http://www.BeyondLimitsTraining.net
                              http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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