Rich's New Beginning: WNBF Pro Stage in 2009!

[rich55]

Chest is crushed and feeling swole after yesterday's training. Also, I am feeling much leaner. Leg striations are popping more and midsection is coming down. Friday's weigh in and waist measure will be interesting. My back training from today:

BEATING UP BACK 4/7:

Overall I was pleased with my strength improvements, but my sheer pace was insane. I almost lapped Clint at one point and I know James made a few faces to him about my insanity. I TRAIN TO WIN!

Bent-Over (All the Way Over) Bar Rows
Underhand, medium grip.
135 x 8
165 x 8
185 x 8
195 x 8
195 x 5 + 2 after a few breaths

Straight-Arm Pulldowns
120 x 12
130 x 11
130 x 10
130 x 9 + 2 w/ a spot
- SUPERSET -
T-Bar Style DB Rows
110 x 10
115 x 10
115 x 10
115 x 8

Wide-Grip Pulldowns
150 x 8
160 x 8
170 x 8
180 x 6 + 1 w/ a spot
- SUPERSET -
1-Leg Standing Machine Curls
65 x 10
70 x 10
70 x 8

Pulldowns Facing Up w/ Medium Grip
120 x 12
130 x 10
130 x 9 + 2 w/ a spot
- SUPERSET -
Lying Leg Curls
110 x 12
110 x 8
110 x 6

Pullthroughs
120 x 15
130 x 15
130 x 13

[rich55]

couldn't have said it any better Rich.

and strong first post in 4 days! whatcha been up to?

Yeah, I have been totally slacking on the log here, but certainly not slacking. The Buckeye Classic has been keeping me totally busy with a few hours of work almost each day. This weekend I have been focusing more on the better things in life such as God and the wife.

PROGRESS REPORT:

I am dropping fat fast! I weighed in at 175 lbs on Friday with a waist measure of 30". That was only after breakfast and is probably a little light. Leg separation is surprising at this stage of the game.

This past week of training resulted in better lifts and training across the board. Insane upper body training is a focus this week to keep up with my legs. Full logs this week and I will be taking some pictures this next weekend.

[rich55]

Killer Chest Day 4/13:

This was a good workout and I particularly liked the new finish. Chest was incredibly pumped at the end.

Incline Bench w/ Green Bands
45 x 5
95 x 5
135 x 5
155 x 5
175 x 2 + 2 w/ a little help on #3 and big help on #4

Incline Bench
185 x 10
205 x 7 + 1 w/spot
205 x 5 + 1 w/spot ---> nice and slow negatives

Flat DB Flys
This superset is just brutal!
60 x 10
60 x 9
60 x 9
- SUPERSET -
Flat DB Press
60 x 10 ---> taking many breaths to finish
60 x 5
60 x 4

DB Pullovers
65 x 12
70 x 11
70 x 10

Dips
BW x 10
BW x 9
BW x 6
- SUPERSET -
Pushups
BW x 10
BW x 8
BW x 6 against a bench

[rich55]

I keep slacking on my journal entries due to the craziness of getting the Buckeye Classic ready, which is just 9 days away. No worries, I am not slacking on my diet and training one bit!!

I still plan on taking pictures tomorrow. I am leaning out quite fast with 3200 calories on my normal days and maybe 2500 on off/cardio only days.

BACK & HAMS 4/14:

Bent-Over (All the Way) Bar Rows
135 x 8
165 x 8
185 x 8
205 x 6 + 2 after a few breaths
205 x 4 + 2 after a few breaths

Straight-Arm Pulldowns
120 x 12
130 x 12
140 x 10 + 1 w/spot
140 x 9 + 2 w/spot
- SUPERSET -
T-Bar Style DB Rows
100 x 10
110 x 10
110 x 9
110 x 7

Pulldowns Facing Up with Medium Grip
130 x 10
130 x 9
130 x 8 + 2 w/spot
- SUPERSET -
1-Leg Machine Curls
65 x 10
70 x 10
75 x 9

Hammer Low Rows for Rhomboids w/ Both Hands
90/side x 10
100/side x 8
90/side x 9
- TRISET -
1-Arm Low Pulley Cable Rows
100 x 10
100 x 10
100 x 10
- TRISET -
Lying Leg Curls
110 x 12
110 x 7
70 x 14

I was a sweaty, dead-tired mess after that one.

SMASHING ARMS 4/16:
Feeling MUCH leaner during this workout. Arms got a sick pump!

Straight-Bar Skullcrushers
Nice and slow negatives for big stretch hurts so good!
75 x 8
85 x 8
95 x 5 + 2 w/spot
95 x 4 + 2 w/spot
- SUPERSET -
Alternating & Standing DB Curls
30 x 10
40 x 10
45 x 10
50 x 5 -----> little broken blood vessel on my ring finger made this hurt

Incline Hammer Curls
30 x 10
35 x 10
35 x 13 -----> moving on up!
- SUPERSET -
High Pulley Rope Overhead Extensions
110 x 12
110 x 11
110 x 10

1-Arm Reverse Pushdowns
40 x 12
40 x 9
40 x 8
- SUPERSET -
Strict V-Bar Cable Pushdowns
70 x 9
70 x 8
60 x 11

Cable Rope Hammer Curls to Inside
95 x 12
100 x 9
100 x 8
- SUPERSET -
Inside Cable Curls Front Double Style
60 x 9
55 x 7
45 x 7

DB Forearm Rockers
15 lbs x 15 each way for flexor and extensor contraction
20 x 10 each way

[bull.dogz]

How's your wife feeling?

[rich55]

How's your wife feeling?

MUCH better after the first trimester! I am so happy she is more back to normal.

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

I just dropped another 2 lbs and am down to 173 lbs. I am only 10 lbs off of where I competed last year and I have 15 weeks!! Wow.

PULLED MY BACK:
Thursday, I just did 20 or so minutes of elliptical and Friday was a bummer. I pulled my lower back just taking a knee and leaning over at my house. So, I kept my cals lower and took the day off. Stuff, happens and unfortunately this has happened quite a bit over the years. I have tight hips, hams, glutes and lower back despite frequent stretching.

I will be doing some hypers/reverse hypers, crunches and knee raises to do some strengthening once I feel better in a week.

FELT BETTER, BLASTING ON:
It is getting better and Saturday I hit shoulder hard taking tension off my lower back and threw in some kickbacks and across chest hammer to get some blood in the arms. It was a very fast workout just to train hard and get the blood pumping. After training 7 clients and posing another 7 on a Saturday, I just wanted to train hard and leave. Then, I spent 3 hours shopping for stuff for the Buckeye just 7 days away!!

Due to my rapid fat loss, I enjoyed my weekly cheat with a whole bbq chicken pizza and some ice cream. The flavor of ice cream was Buckeye Classic, haha. How fitting!

I took today off as usual and am using this day to rest my back more. Tomorrow, I will train chest at noon and lower back friendly legs later in the day.

[rich55]

Today was definitely a hectic day. I spent this morning and afternoon taking care of my pregnant wife who wasn't feeling well. She is doing okay and our babies little heart beat was pitter pattering away so all is well! Yeah!! Angie just needs to rest up tomorrow and take a day off from work.

I missed my workout with the fellas earlier in the afternoon and due to my lower back pull, I had to make up some workouts on my own.

3:30PM, CHEST:
I had about 50 minutes of free time, so I knocked it out in 35 minutes. The pace was INSANE and so was the pump!

Flat Bench 5RM
135 x 5
185 x 5
225 x 5
245 x 5 ---> got it, just getting started

Incline Bench
135 x 10 ----> pace is making this burn already
185 x 8
185 x 6 + 1 w/spot

Dips
BW x 8
BW x 7
BW x 5 + 2 after a few breaths
- SUPERSET -
Pushups
BW x 8
BW x 6
Incline Bar x 8

Flat DB Flys
Went light on these and really just focused on flexing my chest and bringing my pinkies together at the top.
40 x 10
40 x 9
40 x 8
- SUPERSET -
Flat DB Press
40 x 6
40 x 5
40 x 4

8PM, BACK-FRIENDLY LEGS:

I slammed my oats, Max Triple Whey, banana and Orange Triad and then two hours later I ate some extra lean ground beef, brown rice and green beans. Add more Purple Wraath & MaxGlutamine and blastoff to round 2 for the day! Took only 40 minutes.

Leg Extensions for 2-second Holds
100 x 10
115 x 10
130 x 10
145 x 10
160 x 9 + 3 after a few big breaths
- SUPERSET -
Walking DB Lunges (Down Only)
Yes, only down...I pre-exhausted with leg extensions.
BW x down
30's x down
40's x down
50's x down ---> slowed but kept going
60's x down -----> had to stop on these to breathe to finish

Lateral Squats w/ DB between Legs
BW x 10/side
45 x 10/side
65 x 10/side
75 x 10/side

Lying Leg Curls
Taking these slow really burns. Never ceases to amaze me!
100 x 12
105 x 8
105 x 6 + 2 after few breaths
- SUPERSET -
Standing Calf Machine
200 x 12
200 x 9
160 x 15

Single Leg Curl Machine
60 x 10
50 x 12

PROGRESS PICTURES:
Sick wife, pulled back, upcoming Buckeye Classic, but I said I would get pictures up at 15 weeks and here are some pictures. This is post chest. Pictures were taken from a higher vantage point and didn't do justice to the wheels (do I really need to justify the wheels, haha). But, you can obviously see the cuts coming through already.

[rich55]

Different Kind of BACK DAY 4/21:

My lower back is still not healed, so I needed to mix up my workout today to accommodate. There are a few things I had been wanting to try. I sit here typing with the good kind of uncomfortable soreness that makes me wonder what soreness comes tomorrow. Loved this workout:

Underhand High Pulley Rows
Squeezing on my lower lats, particularly the lower portion.
90 x 10
110 x 10
120 x 10
120 x 10
130 x 7

Wide-Grip Pullups
Aiming for extreme stretch on the widest part of my lats. Nice & slow.
BW x 7
BW x 6
BW x 5

Hammer Glass High Row
I saw Glass doing these at my gym and wanted to try. Grabbed up top on the metal with both hands. Crushed the lower lats and middle back in a totally different way than ever before.
105/side x 10
105/side x 9
105/side x 9
105/side x 8

1-Arm Rows on T-Bar
Angled to the side and grabbed onto the bar overhand. Felt a different kind of stretch through my rhomboids and lats.
45 x 10
55 x 10
65 x 10
75 x 7

Hammer Low Rows w/ Hands High
Emphasizing rhomboids and upper back.
70/side x 10
70/side x 9
70/side x 9
70/side x 8

Seated Hammer Shrugs
140 x 12
140 x 12 ----> called it quits to keep the lower back happy

[dogsofgold]

Look at them crazy legs! Nice

Won't be able to make it to prejudging, but planning on hitting up finals tomorrow night. Super excited to see your show!

[rich55]

Look at them crazy legs! Nice

Won't be able to make it to prejudging, but planning on hitting up finals tomorrow night. Super excited to see your show!

Thanks Jenn!! SOUNDS GOOD!!!!

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

Things have been simply crazy this week with the pregnancy stuff going on and the Buckeye Classic coming up tomorrow! CAN'T WAIT!!!

ARMS 4/22:

This week I elected to train solo due to my crazy schedule and lack of time. Regardless, every workout has been awesome! This pump was insane and I noticed that I am looking much leaner. Being this lean and full is a new thing for me. Waist is down to 29.5".

Close-Grip Bench
135 x 6
185 x 6
205 x 6
225 x 3 + 1 w/spot
- TRISET -
V-Bar Cable Pushdowns
90 x 10
110 x 10
120 x 10
120 x 10
- TRISET -
Alternating Hammer Curls
35 x 8
45 x 8
50 x 6
50 x 6

Across Chest Hammer Curls
Very controlled focusing on peak contraction.
30 x 10
35 x 8
35 x 7
- SUPERSET -
DB Kickbacks
Very controlled focusing on fully contracting tris. 10 kicking out + 5 straight back.
25 x 15
30 x 15
30 x 15

Barbell Curls
Wider Grip and again very controlled.
65 x 10
65 x 9

Triceps Extension Machine
Focusing on very deep, slow stretch and strong contraction on tris as well.
50 x 10
55 x 8
55 x 7

[rich55]

O give thanks unto the Lord; call upon his name: make known his deeds among the people.
- Psalms 105

The Buckeye Classic was a success! Our event was truly blessed!! Sponsors, entries and the entire production came together in the end. Heck, even I was given strength to emcee after sheer exhaustion set in following the morning prejudging. We had one of the deepest bodybuilding lineups I have seen and class act competitors in every class. Our trophies ROCKED, competitors had a good time and the audience was loud! I couldn't ask for a better first year event and must give all glory to God. Watch out for next year!!!

MY TRAINING:

My body weight dropped another 2 lbs to 171 lbs this past week and my waist is starting to come down much more. This weekend truly exhausted me and I took off Saturday and Sunday from training. I did not eat as much as I should have, as I was simply so incredibly busy that words cannot describe.

I did a chest & back workout yesterday, which took it out of me and am making up my leg day today. I am still very tired, but am feeling better. I am training solo till the end of the week when I get back on schedule and back up to par.

[rich55]

GETTING BACK INTO THE SWING - ARMS:

After a long weekend, I really did not feel like myself in the gym till today. I am still very tired, but arm day was a step forward from last week. I hit chest AND back on Monday and legs on Tuesday really just getting back in the swing. Do not worry, I am very sore all over as a result of those workouts.

BUT, today was just awesome. Another insane arm pump and good strength.

V-Bar Cable Pushdowns
100 x 10
120 x 10
130 x 10
140 x 10
140 x 6
- TRISET -
Alternating Hammer Curls
35 x 8
45 x 8
50 x 8
55 x 5
- TRISET -
Close-Grip Bench ---> felt good after a delayed pushdown pre-exhaust
135 x 6
185 x 6
205 x 6
225 x 4 + 2 w/spot

Across Chest Hammer Curls
Nice and slow focusing on peak contraction.
30 x 10
35 x 10
40 x 5 + 3 w/spot
- SUPERSET -
DB Kickbacks ----> 10 kicking out and 5 straight back
25 x 15
30 x 15
35 x 15 ---> got a little sloppy on the last few

Wider Barbell Curls
Real slow to finish on bis.
65 x 10
70 x 8
70 x 7

Triceps Extension Machine
55 x 10
60 x 8
60 x 7

[rich55]

SHOULDERS!!!

Clint and I trained with Holly today and smashed some shoulders. I was in a pre-exhaust / totally exhaust kinda mood. I'm keeping the high paced workouts going since I have stopped cardio.

DB Laterals
DB's at side nice and slow really to just pre-exhaust.
25 x 12
25 x 12
25 x 12
25 x 12
- SUPERSET -
Military Press
95 x 8
135 x 8
145 x 7
145 x 6 ----> tough right after laterals

DB Front Glass Raises
25 x 12
30 x 12
30 x 12
30 x 11
- SUPERSET -
Shoulder-Width Pushups
BW x 15
45 lb plate on back x 15
45 lb plate on back x 13
45 lb plate on back x 12

Upright Smith Rows
95 x 10
115 x 10
135 x 6
- SUPERSET -
Bent-Over DB Laterals
30 x 15
35 x 10
35 x 9

Alternating DB Laterals
30 x 10 each arm alternating nice & controlled
- drop to -
20 lbs to finish off delts

Seated Hammer Shrugs
180 x 10
200 x 10
200 x 10

PROGRESS REPORT:
Cardio is no more for now. I just weighed in at 170 lbs and am feeling VERY lean for 13 weeks out. I competed at 163 last year and will certainly be at a personal best conditioning this year. Still eating 3200 cals on training days and lower on off days with cheats once per week after legs.

[rich55]

TRAINING UPDATE 5/6:

Training the past few days has been awesome! James and I had a killer leg day on Saturday and Clint joined us on Monday for chest, which has left me VERY sore and swollen in the chest. Abs are leaning out a bit more. Today was back and calves....

High Pulley Underhand Rows
100 x 10
120 x 10
130 x 10
140 x 7
130 x 10
- SUPERSET -
Standing Calf Machine
200 x 12
200 x 10
200 x 9
160 x 12

Wide-Grip Pullups
Nice and controlled with a deep stretch at bottom.
BW + 10 lbs x 7
BW + 10 lbx x 6 ---> tough with a little exhaustion already
BW x 7
- SUPERSET -
Seated Calf Raises
125 x 11
125 x 9
115 x 12

Hammer High Rows w/ Glass Grip
Saw Charles Glass doing these with a grip up top over Arnold weekend.
115/side x 10
125/side x 8
135/side x 7
110/side x 11
- SUPERSET -
Calf Raises on Stairs, then Ground
Nice and slow focusing on contraction and stretch. I mean REALLY slow.
20 on stair and 10 on ground
20 on stair and 10 on ground

1-Arm Modified T-Bar Rows to Wide T-Bar Rows
Facing the t-bar horizontally to hit different part of back first, then more normal after.
55 x 10 each side
65 x 10 each side, then 10 normal
75 x 10 each side, then 10 normal
75 x 10 each side, then 10 normal

[conda]

Nice Job Rich! So what do u eat on cheat day?