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  • Originally posted by GHO5T View Post
    Rich-

    What are you taking pre workout? (sorry if I missed it in the the back posts)
    GREAT QUESTION!

    Current Preworkout Stack:
    Caffeinated Green Tea mixed with apple Green Magnitude
    Blue Gene chewed and slugged down with that tasty beverage

    It's been working AWESOME this past week! Holding off on White Flood till the end of my prep.

    Originally posted by Illilian View Post
    Wow! you guys are hitting hard at those strongman weekends!
    All the time Chris! That is just a small piece of the week.
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    Comment


    • 39 DAYS TILL SHOW TIME!

      Yes, that is correct. Only 39 days till Austin, Texas time! The weeks and days are flying by at this point. I'm on point with my conditioning as I just dropped down to 28.25" on my waist. Two years ago I peaked at 28" at 4 weeks and shredded up the rest all over. I was 164 at this point last time and am still sitting at 173 lbs.

      Today, I felt flat and tired. Strongman Saturday followed by a low carb day and right back into a brutal Monday session that includes 2 hours of Push and late night posing....yeah, flat. Yesterday's Push Workout was awesome! Hit a great workout with one of our newest members in WNBF Pro, Yo Yellock and good ole Nate Dunning and Seth Shaw. That's a lot of beef all around 195-230 in the midst of offseason. That will get you pushing weight for sure:

      Bench
      25 lb DB's x 12
      135 x 10
      185 x 8
      225 x 5
      250 x 3
      270 x 1
      280 x miss

      Military Press
      45 x 10
      95 x 10
      135 x 8
      165 x 6
      185 x 5
      195 x 2
      135 x 16

      Incline DB Press
      60 x 10
      75 x 8
      90 x 7
      100 x 4
      85 x 9

      Incline DB Flys
      55 x 10
      65 x 9
      75 x 7

      Straight Bar Skullcrushers
      45 x 10
      65 x 10
      85 x 10
      95 x 7
      95 x 5
      - SUPERSET -
      DB Lateral Raises
      25 x 10
      30 x 10
      35 x 10
      40 x 7

      Finished up with some Overhead Rope Extensions & Dips. Today Nate and I crushed back with:

      Wide-Grip Pullups
      T-Bar Rows
      Plate Loaded Rows
      Underhand Pulldowns
      Smith Bar Shrugs in Front

      I added a few extra carbs today to fill out and am ready for some legs 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


      • awesome! 9 lbs heavier than before! you're gonna kill the show!


        side note, just realized i'm gonna be in texas the same weekend as you, but i'll be in corpus christi visiting my sister. I'll def keep you in mind that weekend.

        Comment


        • Originally posted by Illilian View Post
          awesome! 9 lbs heavier than before! you're gonna kill the show!


          side note, just realized i'm gonna be in texas the same weekend as you, but i'll be in corpus christi visiting my sister. I'll def keep you in mind that weekend.
          Yes sir! It's been a great offseason with the continued support of Controlled Labs. I will certainly do my best God willing!

          VERY cool. Well, if you two need something to do haha. Looks to be a very well put together event. My wife and I are looking forward to it!


          CRUSHED LEGS & DID SOME CLEAN UP WORK:

          Big Nate jumped in for some legs and gave a great push as he has fully rebounded from his April shows. 35 days till go time!

          Squats
          45 x 10
          135 x 10
          225 x 8
          275 x 5
          315 x 5
          365 x 5
          405 x 1
          415 x 1

          Low & Wide Stance Leg Press
          360 x 15
          500 x 10
          590 x 10
          630 x 10
          680 x 7

          Glute Ham Raises
          Crazy burn on this. Hammies are toasted as a result!
          BW x 10
          BW x 21
          BW x 19

          Leg Extensions
          115 x 10
          160 x 10
          205 x 10
          235 x 10

          Seated Calf Raises & Leg Press Calf Raises to finish

          I cleaned up with some chest, rear delts, lots of biceps, forearms and tris yesterday. Rest day today. Strongman tomorrow with some max deadlifts again!
          **CONTROLLED LABS SPONSORED ATHLETE**
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          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


          • 31 DAYS TILL SHOW TIME!

            This week has been a great week to do work. Sessions have been long just going with the flow and feeling it. Crushed chest and tris on Monday, back and bis on Tuesday and legs today. Volume, volume on Monday and Tuesday. Today I pushed hard and focused on my hamstrings a bit more. Next week I absolutely must get in some parking lot lunges rain or shine.

            CHEST SUMMARY:

            Incline Bench - 9 sets working up to 240 for 1 and repping out 185 to finish
            Flat DB Press - 5 sets peaking at 110's x 4 twice
            DB Pullovers superset to Slight Incline DB Neutral Press - 4 sets each 100 and 70's
            Incline Flys - 3 sets up to 75's
            Decline Skullcrushers, Kickbacks and Overhead Extensions to finish

            BACK & BIS:

            My bis haven't been this sore in a LONG time!

            T-Bar Rows - 7 sets up to 195 and repping out with 135
            Stranding DB Curls superset to Lat Pulldowns - 5 sets up to 50's and 150
            Incline Hammer Curls superset Hanging Rows - 4 sets up to 40's and BW
            Plate Loaded Rows - 4 sets up to 150
            EZ Reverse Curls - 3 sets up to 75
            Smith Shrugs - 4 sets up to 345

            LEGS:

            Squats - 7 sets with 365 x 5, 405 x 1, 315 x 14
            GHR's - 5 sets up to 35 lbs, drop to BW
            SLDL's - 3 sets up to 315 x 12
            Leg Extensions - 4 sets up to 242.5 for 10

            Light on volume per usual, but high on intensity. Whatever I decide on tomorrow for shoulders and tris is going to be brutal!
            **CONTROLLED LABS SPONSORED ATHLETE**
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            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


            • My last cheat meal last weekend




              30 DAYS TILL ROUND 2 IN THE WNBF PRO RANKS!

              Owning your own gym has it pros and cons when trying to train. There is plenty of support and often someone to train with and grab a spot. The environment is awesome, etc. But, flooding lounge and some customer service/sales details to attend during workout is not fun. Regardless, I blasted on!! Little chest work with shoulders, tris and calves.

              Benchpress
              45 x 10
              135 x 10
              185 x 8
              225 x 5
              255 x 3
              265 x 1
              275 x 1
              280 x 1 ---> got it. Definitely a contest prep PR. 295 was sadly my peak this offseason.

              Arnold DB Press
              Lateral head of tricep was definitely getting blasted on these.
              40 x 10
              50 x 10
              60 x 10
              70 x 8
              80 x 4
              - SUPERSET -
              Standing Calf Raises
              185 x 12
              235 x 12
              255 x 10
              275 x 7

              Barbell Skullcrushers
              65 x 10
              85 x 10
              95 x 6
              95 x 6
              - TRISET -
              Pushups on Kettlebells
              BW x 15
              BW x 12
              BW x 8
              BW x 6
              -TRISET -
              Seated Calf Raises
              100 x 15
              120 x 12
              120 x 10

              DB Lateral Raises
              30 x 10
              35 x 10
              40 x 10
              45 x 6
              - SUPERSET -
              Overhead V-Bar Extensions
              50 x 15
              57.5 x 15
              65 x 14
              72.5 x 9

              Bent-Over DB Laterals
              30 x 10
              35 x 10
              40 x 7, drop to 30 x 6

              Finished off with some pushdowns. I'm analyzing my progress through the weekend heavily to determine my next steps. Made some small tweaks to the diet, which seem to be working nicely. Trying to stay patient, keep size and achieve the same shredded look in my avi All very much a tough balancing act.

              Posing practice again tonight! Haven't done any cardio yet aside from Strongman work on Saturdays. I started posing a bit last week and am doing it as cardio this week.
              **CONTROLLED LABS SPONSORED ATHLETE**
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              http://www.BeyondLimitsTraining.net
              http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

              Comment


              • 26 DAYS AND NOT BACKING DOWN!

                Last week we crushed it in the gym. Saturday we travelled to Denison U to do some Strongman work with the Strength and Conditioning coaches. Some big and strong fellas there! It was also in the 80's in the gym in humid. An overview:

                STRONGMAN AT DENISON U:

                Warm Up
                Some medicine ball throws, puts and snatches both barbell and kettlebell.

                Log Press
                80 x 5
                124 x 2
                168 x miss
                168 x 1

                Deadlifts
                Didn't go down for a tweener as I wanted to battle the big tire! I can deadlift any time!
                235 x 8
                325 x 5
                415 x 1
                465 x miss
                465 x miss

                Big Tire Flip
                650 x 3
                650 x 5
                650 x 6

                Prowler Relay Race
                1 warm up set
                3 trips with 90 on rubber track surface = brutal





                CHEST & TRIS:

                Still sore from Saturday a bit, but there is NO BACKING DOWN! Chest today with Nate, Seth and Yo. Just trying to hang with these guys.

                Incline Bench
                45 x 10
                135 x 10
                185 x 8
                205 x 5
                225 x 2
                235 x 1
                225 x 1 slow negative

                Flat DB Press
                60 x 10
                80 x 10
                95 x 8
                110 x 4
                90 x 10

                Chain Dips
                19 x 10
                38 x 10
                62 x 7
                38 x 12, BW x 4

                DB Pullovers
                80 x 10
                90 x 10
                100 x 8
                - SUPERSET -
                Incline DB Flys
                50 x 10
                60 x 5
                50 x 6

                Cable Pushdowns
                4 sets up to 87.5

                DB Skullcrushers
                3 sets up to 35's

                Cardio Time!
                40 lb Vest Burpees x 20 superset Decline Situps x 20
                40 lb Vest Burpees x 20 superset Decline Reverse Crunches x 20
                **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


                • Originally posted by pu12en12g
                  Killin' it !!!
                  YES!!!! I've been sore for a month straight haha


                  Originally posted by bwelch1985
                  You are such a CiCi's maniac, Rich! hahaha I love it too though man. That's going to be my first planned cheat meal of the offseason once these shows are over!
                  Yes, I wish I could have pound more cinnamon rolls!! Best wishes this weekend Britt. Looking SICK!!


                  -----------------------------

                  TEMPERAMENTAL PULL DAY = MORE VOLUME!!

                  My first sets of the day I was feeling some wrist ache and then I popped a blood vessel in my hand making it tough to grip on PULL DAY of all things. Looked for my Versa Gripps, no such luck. I found some old school wraps brushed it off and didn't stop till I was done.

                  38 sets later work was done! Yes, 27 back and 11 biceps. The list:

                  T-Bar Rows with Close Grip
                  Alternating DB Curls -SS- Wide Grip Pulldowns
                  Alternating Incline Hammer Curls
                  Low Pulley Machine Rows - SS - Barbell Shrugs in Front
                  Barbell Shrugs Behind Back
                  1-Arm DB Spider Curls
                  Band Pull-Aparts
                  EZ Reverse Curls
                  Plated Loaded Row Low Grip

                  Why not? I didn't feel like doing cardio in favor of posing later and legs tomorrow. Took another 1/2 dose of Intensity and kept smashing the weights.

                  CURRENT SUPPLEMENTS:

                  Controlled Labs Orange Triad
                  Controlled Labs Oximega Fish Oil and Greens
                  Controlled Labs AM & PM shots
                  Controlled Labs Blue Gene
                  Controlled Labs Purple Wraath
                  Controlled Labs Purple Psyko
                  John Scott's Glutamine
                  Active Edge Intensity
                  Active Edge Pro Edge Protein
                  CJI Insuload
                  NP Acetyl L-Carnitine

                  Yeah, it's contest prep time!
                  **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


                  • CRUSHED FROM YESTERDAY'S LEGS:

                    I was pretty much dizzy after squats and so I kept it simple after that. Squats feel a little unstable with the drastic change in leverage. Straight Legs felt good, leg extensions beasty with a PR and lunges were tough having not done them in a few weeks.

                    Squats
                    45 x 10
                    135 x 10
                    225 x 8
                    275 x 5
                    315 x 5
                    365 x 5
                    385 x 1
                    405 x 1
                    315 x 12

                    Straight Leg Deadlifts
                    185 x 10
                    275 x 10
                    345 x 8

                    Leg Extensions
                    115 x 15
                    160 x 10
                    205 x 10
                    250 x 9

                    Walking DB Lunges
                    BW x ~15 steps/leg
                    50's x ~15 steps/leg
                    50's x ~15 steps/leg
                    80's x ~15 steps/leg
                    80's x ~15 steps/leg

                    PROGRESS REPORT:

                    Feeling right on track. Weight is tracking 167 lbs in the AM and 170 in the PM. Abs, hams and glutes are tightening up daily. 23 DAYS!!!
                    **CONTROLLED LABS SPONSORED ATHLETE**
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                    http://www.BeyondLimitsTraining.net
                    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                    Comment


                    • 18 DAYS OUT, DIALING IN AND PULL DAY!

                      Yo Yellock, Seth and I blasted a brutal chest and shoulder workout yesterday. Those are 2 big boys to train with and at this time in my prep is just what I need! Hit 275 on benchpress yesterday and really smoked my shoulders in a good way. Not too shabby for 166/169 in the AM/PM!

                      That's right it's all dialing in very well. Abs are carving out deeper at the bottom. Back definition is peaking. Legs are coming in more each day. Still have some to take off hip flexor/sartorius area, back of arms and back of legs. I'm feeling right on pace with my pro debut with a whole lot more thickness and some more muscle maturity. I'm up about 10 lbs over two years ago. I certainly flattened out last pro prep. I still have some tightening up to do, but that is typical and I can see changes each day.

                      With that being said, I'm not changing much aside from my intensity in the gym. I'm leaving absolutely nothing on the field of iron. I still haven't done any traditional "cardio", but my strongman training has kept me burning fat all weekend and I've been throwing more torturous elements to my training. 75-90 minutes in I down another 1/2 scoop of Purple PsyKo and 1/2 scoop of Intensity, then I keep going till I'm done. It's working because my body is responding daily and my strength is maintaining. Win, win! Praise God!!

                      BACK ATTACK!

                      Wanted to switch it up a bit and proved to be tough!

                      Bent-Over Barbell Rows
                      Long time no do. Nice change from the t-bars.
                      45 x 10
                      95 x 10
                      135 x 8
                      185 x 8
                      205 x 6
                      225 x 5
                      245 x 4
                      245 x 4
                      155 x 16 + 5 after 20 sec break

                      Wide-Grip Pullups
                      Kinda tough after all that rowing.
                      BW x 10
                      25 x 8
                      45 x 5 ---> trying to keep pulling through the left lat & fail!
                      45 x 4

                      Barbell Curls
                      Kinda tough after all that pulling haha.
                      65 x 10
                      85 x 8
                      105 x 5
                      105 x 4

                      Plate Loaded Rows
                      90 x 8
                      115 x 8
                      135 x 6
                      150 x 4

                      Alternating DB Curls
                      35 x 10/arm
                      40 x 8/arm
                      45 x 8/arm ---> fought for these!
                      50 x 4/arm
                      - SUPERSET -
                      Bent-Over DB Laterals
                      30 x 10
                      35 x 10
                      40 x 8

                      Behind Back Barbell Shrugs
                      225 x 10
                      275 x 10
                      325 x 9
                      225 x 18 x 12 ---> two drop sets in front

                      Alternating DB Hammer Curls
                      30 x 10/arm
                      35 x 8/arm
                      40 x 4/arm
                      - SUPERSET -
                      Low Pulley Cable Rows
                      65 x 15
                      87.5 x 15
                      95 x 15

                      Yeah 2 hours is a bit much, but it kept going well so I kept going! Legs tomorrow. EPIC!!!!
                      **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


                      • EPIC PRECONTEST LEGS AT 17 DAYS OUT!

                        Mr. Nate Dunning was on hand for the beat down that we both gave to the iron and it gave back to us!

                        Squats
                        10 sets and 82 reps.
                        45 x 10
                        135 x 10
                        225 x 8
                        275 x 5
                        315 x 5
                        365 x 5
                        385 x 1
                        405 x 1 -----> SLOW on the way up, but got it haha
                        315 x 12
                        225 x 25 ------> hit 20 without stopping. In good cardio shape despite absence of "cardio"

                        Leg Extensions
                        At this point I felt like I was on a tiny boat on the ocean rocking in the waves haha. Excruciating burn and pump.
                        115 x 10
                        160 x 10
                        205 x 10
                        250 x 11
                        - SUPERSET -
                        Seated Leg Curls
                        115 x 10
                        145 x 10
                        160 x 10
                        175 x 10

                        Walking Barbell Lunges
                        Hit a small set across the gym to warm up
                        135 x 50 yards
                        135 x 50 yards

                        And all this equals leg cramps. Ouch! Fighting them and praying not to get woken up in the middle of the night with one. The battle continues!!
                        **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


                        • 100 yards of lunges. Hit 60 steps and 42 without stopping. Very nice!




                          --------------------------------

                          16 DAYS OUT CLEAN UP WORK!

                          Legs were pretty tight after all that ^^^. Today the focus was a little chest, lots of tris and calves. Pressing felt shaky today, so I just pushed as hard as I felt comfortable with the less padding. We did hit chest heavy on Monday already.

                          Incline Bench
                          45 x 10
                          95 x 10
                          135 x 10
                          185 x 8
                          205 x 5
                          225 x 2 ---> took a tap on 3
                          225 x 1 ----> took a tap on 2
                          185 x 9 ------> took a tap on 10

                          Flat DB Press
                          60 x 12
                          80 x 8
                          95 x 8 ---> work, ugh
                          110 x 3
                          90 x 9

                          Slight Incline Neutral DB Press
                          50 x 20
                          60 x 20
                          70 x 17
                          70 x 12

                          Rope Pushdowns
                          4 sets of 10-15
                          - SUPERSET -
                          Standing Smith Calf Raises
                          185 x 15
                          225 x 10
                          275 x 9
                          275 x 8
                          225 x 14

                          DB Skullcrushers
                          25 x 15
                          30 x 15
                          35 x 8
                          35 x 7
                          - TRISET -
                          Seated Calf Raises
                          100 x 15
                          120 x 15
                          140 x 12
                          100 x 18
                          - TRISET -
                          EZ Reverse Curls
                          60 x 15
                          70 x 15
                          80 x 11

                          Overhead V-Bar Pushdowns
                          4 sets of 10-15

                          Dips
                          3 sets of 15-25

                          2.25 mile Jog
                          Yeah, why not? Beautiful day for a downtown jog. Pushed it a little, but had to watch out for my cramps quads that are just pealing out as the day goes. Found a very cool site www.walkjogrun.net. They have an iphone app too.
                          **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


                          • Originally posted by bwelch1985
                            Holy crap those parking lot lunges are SICK. I nearly barfed just watching that carnage! haha You've definitely got a gift for pushing yourself beyond the normal limits (no pun intended) when it comes to leg training in particular!

                            btw, I'll be hitting up CiCi's in your honor after my workout tomorrow! SOOOOOO EXCITED!
                            Haha, thanks man! Right now I'm just pushing everything to the MAX!!! Hope the Cici's was stupendous!!! I look forward to heading back there soon!

                            -------------------------

                            12 DAYS OUT!!!

                            That's right, just 12 days! I'm feeling real good and everything is continuing to tighten up each day. I hit some shots after today's workout and was pleased with how I'm dialing in. The past few days:

                            FRIDAY: Off
                            SATURDAY: Strongman, Deads 405 x 13!!!
                            SUNDAY: 2.7 mile run and 20 minutes of posing
                            TODAY: 2 hours of chest and arms

                            Weight is still sitting 166 in the AM and 169 later. I leaned out quite a bit this week. The waist is now down to 27.75. I'm starting to get psyched for Texas!! Today's action with Yo, Adam, Seth & Justin included:

                            Flat DB Press: 110's x 5 & 90's x 11
                            Incline Bench: 225 x 1 ---> getting tough
                            Incline Flys: 70's x 9
                            Incline Bench again after: 145 x 12
                            DB Curls: 45's x 8, 50's x 4
                            Tri-Set of Close-Cable Curls, Pushdowns & Plyo Pushups
                            Superset of Overhead Rope Extensions and Single Arm Machine Curls

                            Pushed up legs till tomorrow, so I could do one last light one on Saturday.
                            **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


                            • BIG ANNOUNCEMENT AT 10 DAYS FROM TEXAS!

                              First the announcement:

                              Dear Clients, Friends and Family of Beyond Limits Training,

                              Over the past two years I've worked tremendously hard to build a gym,
                              brand and environment for which all levels of people can achieve
                              extraordinary fitness goals. However, I must resign as manager and
                              trainer at Beyond Limits Training, LLC. I have thoroughly enjoyed
                              working with each of you, but have decided to prioritize the needs of my
                              family before that of my profession.

                              To my clients that are working towards goals, I will be happy to
                              continue consulting with each of you in transition. The past six years
                              of personal training has been an incredible journey that is not yet
                              finished.

                              Sincerely,

                              Rich Lauro
                              Owner/Manager/Trainer
                              Beyond Limits Training, LLC


                              Now for today's leg workout as I keep pushing towards Texas:

                              Squats
                              45 x 10
                              135 x 10
                              225 x 8
                              275 x 5
                              315 x 5
                              365 x 4
                              395 x 1

                              Glute Ham Raises
                              BW x 10
                              18 x 8
                              26 x 8
                              26 x 6, drop to BW x 6

                              High Stance Leg Press
                              Took these slow and controlled.
                              360 x 15
                              540 x 15
                              630 x 10
                              720 x 7

                              Seated Calf Raises
                              4 sets x 10-20
                              - SUPERSET -
                              Alternating Lunges in Place
                              45 x 10/leg
                              95 x 10/leg
                              135 x 10/leg
                              185 x 10/leg

                              Posed tonight with the Mrs. coaching for 20 minutes. Will keep working on the posing from here on out!
                              **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 DAYS OUT FIGHTING SLUGGISHNESS:

                                The last 2 days in the gym have been pretty rough battling lethargy set to set. That doesn't make much sense on 300 g of carbs other than the high volume of training and low body fat levels. Yeah, okay that is the culprit. But, the BATTLE CONTINUES! Currently sitting 165/168 and am WAY up over 2 years ago and my personal best. Way up!

                                BACK DAY!!

                                Prone DB Rows 4 sets up to 85
                                Wide-Grip Pullups 4 sets up to 45
                                1-Arm DB Rows 4 sets up to 139
                                Smith Shrugs in Front 3 sets up to 325
                                Prone Plate Loaded Rows 4 sets up to 150
                                Smith Shrugs in Back 2 sets of 275
                                Close Grip Pulldowns Leaning Back 3 sets of 120
                                Some ab work

                                Posed hard for 25 minutes later at midnight. Scaled back the carbs just a smidge this evening and may do the some before a refeed Friday/Saturday. Steak and asparagus goes through me like nothing haha! Shoulders tomorrow with a good group.
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