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  • #16
    Good luck man... Sounds like you are on the right track....
    Impressive Fitness
    Undress To Impress

    If IT was easy, everybody would be doing IT!

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    • #17
      Originally posted by bull.dogz
      Ooo cookies, I love cookies. What kind?
      Haha! You crack me up. I think you are seriously in Constance's head about cookies. She won't stop talking about it.

      Mint Chocolate Cheryl's style. Have you ever had Cheryl's cookies? Google them and order some as they are the BEST ever! Seriously.
      **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


      • #18
        Originally posted by Nori
        Good luck man... Sounds like you are on the right track....
        Thanks man! Yes, big things are on the horizon!!
        **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


        • #19
          Originally posted by rich55
          Haha! You crack me up. I think you are seriously in Constance's head about cookies. She won't stop talking about it.

          Mint Chocolate Cheryl's style. Have you ever had Cheryl's cookies? Google them and order some as they are the BEST ever! Seriously.
          I've never had Cheryl's, that site is total cookie porn!! I used to get the mint chocolates from Trader Joes. YUMMY! Hhhmmmm
          laurie@controlledlabs.com

          Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

          Comment


          • #20
            Originally posted by bull.dogz
            I've never had Cheryl's, that site is total cookie porn!! I used to get the mint chocolates from Trader Joes. YUMMY! Hhhmmmm
            Yeah, you definitely gotta get some!! I am telling you, they are THAT good.

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

            I had both James and Greg with me today to crush our shoulders. It was good having all three of us back at it. Strength is going up rapidly. Time to grow!! FYI, my shoulders are already sore....SWEET!

            SHOULDER CRUSH'N 10/3:

            Arnold DB Press 45 x 10, 60 x 10, 65 x 9 x 8
            DB Seated Shrug to Lateral Push 35 x 10, 37.5 x 10 x 10 each
            A1- Seated DB Laterals 20 x 10 x 9 x 9
            A2- Standing DB Upright Rows 20 x 15 x 13 x 11
            Hammer Military Press 75 x 12, 80 x 10 x 10
            Hammer Machine Shrugs 270 x 12, 280 x 10 x 9
            Lying Rear Delt Rows 20 x 12 x 12 x 10

            Slammed some Coldstone ice cream and pizza with the woman tonight for a treat! I am still full, haha.

            Bodyweight = 165 lbs

            Not too bad after weighing in 2 weeks ago at 163 lbs at my show. Slow and steady is the goal for gains, so that I stay lean.
            **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


            • #21
              ARM BLASTING 10/4!!

              Man, did I feel SWOLE during my training today! And, heck this is only week 2 postcontest!

              I have decided that close-grip BP is not my friend though. I have a history of wrist problems and today a light set simply hurt again. I stopped and will be doing some preventative icing (and praying). It is not too bad, but I just have to be careful.

              James and Rich ( aka No. 2 --> I did not name him that, haha) jumped in today.

              A1- Barbell Curls 65 x 10, 75 x 12, 80 x 9 x 8
              A2- Rope Pulldowns 85 x 15, 90 x 11 x 10
              B1- Close-Grip Cable Curls 75 x 15, 80 x 12 x 10
              Close-Grip Bench 155 x 12 --> DONE
              B2- Alternating DB Skullcrushers 20 x 10, 21.25 x 9 x 8 ---> hold stretch at bottom when resting
              C1- Reverse EZ-Bar Curls 55 x 12, 57.5 x 10 x 9
              C2- Dip Machine 230 x 12 x 10 x 9 ---> keeping tension on tris the entire time
              D1- Seated DB Curls 25 x 10 x 8 x 7, Standing Hammers at end alternating
              D2- Lying DB Kickbacks 20 x 15 x 13 x 11, drop to bent-over kickbacks w/ 12's
              Behind-Back Bar Wrist Curls 70 x 18 x 13 x 11

              WORKOUT NUTRITION/SUPPS:

              PREWORKOUT (30 Mins):
              3 White Blood, 100 mcg Chromium, 10 mg Vanadyl

              DURING WORKOUT (drink 1/2, stretch, lift & sip remaining):
              2 scoops Purple Wraath lemonade
              1 scoop Green Magnitude
              2 g ALCAR
              30 g Waxy Maize
              30 g CarboMax maltodextrin
              20 g Gatorade powder

              This keeps me VERY jacked up and giving me a killer a pump! I had always done Green Mag and ALCAR preworkout, but I like sipping on some before and during.

              POSTWORKOUT:
              2-3 rice ***** (caramel, chocolate, cinnamon toast)
              3 scoops Golden FinisH
              3 Orange Triad

              And, more food 1.5 hours later.
              **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


              • #22
                The start of my week has been CRAZY busy! I trained 10 clients yesterday and 11 today. I'm getting into the swing over at the Nationwide Wellness Center in addition to my regular work at Metro Fitness. Throw in some personal banking, wedding planning and my own workout and I am pretty busy.

                All is good though, I have started each day by reading the Bible and have managed to see Angie for a few minutes each day since she works at the bank where I bank. She was sweet enough to stop down in the lobby for a few minutes.

                Yesterday, Greg and I CRUSHED chest! Week 2 back at it, so 1-2 forced reps at the end were mandatory!! Today, I was solo for back but killed it. Breathing reps were used to get a few more at the end.

                CHEST CRUSHING 10/6:

                Incline Bench 135 x 10, 185 x 10, 195 x 7 x 6
                Flat DB Press 75 x 10, 80 x 8 x 7
                A1- DB Pullovers 65 x 15 x 13 x 12
                A2- Incline Semi-Sup Press 50 x 10 x 9 x 8 ---> slow negatives = pain
                B1- Fly Machine 100 x 12, 110 x 8, 90 x 13
                B2- Pushups on DB's BW x 11 x 9 x 7

                BACK 10/7:
                T-Bar Rows 90 x 10, 100 x 10, 105 x 7, 90 x 9
                High Pulley Underhand Rows 80 x 15, 90 x 13 x 12
                Wide-Grip Pulldowns 150 x 9 x 8 x 7
                Close-Grip Chins BW x 8 x 6 x 5
                Seated Cable Rows 160 x 11 x 10 x 9
                Rhomboid Squeezes 45 x 15, 50 x 13, 55 x 11 (on hammer low row)

                DIET NOTES:

                I have been working longer days than usual and adding an extra 7th meal when needed. Yesterday it was my pancake concoction 1.5 hours before chest and today it was a Gourmet shake (2 scoops = 280 cal, 15 g carbs, 9 g fat and 35 g pro) with a handful of almonds.

                I continue to treat myself periodically. Sunday was a treat day with the woman putting down 2 krispy kremes at Church and a pumpkin roll and reuben later. Tonight, I put down 1.5 pieces of pizza with cottage cheese as my last meal of the day. I will keep it clean till Friday or 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


                • #23
                  Lookin awesome. How are you responding to the GM during?
                  Do or do not. There is no try!

                  Comment


                  • #24
                    Originally posted by icetrauma
                    Lookin awesome. How are you responding to the GM during?
                    Good question. Green Magnitude combined with carbs pre AND during (1/2 & 1/2 GM) is keeping my jacked up my entire workout. LOVING IT! Won't do it any other way as of this point.

                    Oh, and dig the Yoda quote. I use it all the 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


                    • #25
                      LEG SMASHING:

                      Both of my training partners bailed, which was frustrating. One has a legitimate excuse due to being a busy husband and father with two jobs. The other is just SERIOUSLY slacking. No worries though. I gave 120%!!

                      Squats 135 x 8, 225 x 5, 275 x 9 x 8 x 7 ----> first traditional squat in 6 weeks
                      Squat B2G Pauses 135 x 10, 155 x 10, 175 x 6 ---> pausing for 2-count butt to the ground
                      Seated Leg Curls 80 x 15, 85 x 12 x 10
                      SLDL ----> 135 x 8, 225 x 15 x 13
                      Walking DB Lunges 25's down & back, 30's down & back directly into...
                      DB Squats after last set x 10, fell over, then got back up & did 10 more

                      Calves are going to have to get blasted tomorrow as I was just simply spent and my legs were so wobbly I had to take the elevator down and up one flight of stairs.

                      My right knee didn't like the lunges too much today, so I have been icing it and will pop an ibuprofen before bed. I will substitute another exercise next week.
                      **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


                      • #26
                        Originally posted by rich55
                        Good question. Green Magnitude combined with carbs pre AND during (1/2 & 1/2 GM) is keeping my jacked up my entire workout. LOVING IT! Won't do it any other way as of this point.

                        Oh, and dig the Yoda quote. I use it all the time.
                        I'll try that GM regiment next time I get some. Yoda is the man...er alien. They are words to live by.
                        Do or do not. There is no try!

                        Comment


                        • #27
                          My legs have been SUPER sore the last few days! Now my shoulders and arms are killing after these awesome workouts from forearms to traps:

                          Shoulder Smashing 10/10:

                          Arnold DB Press 45 x 10, 65 x 10, 70 x 7 x 7 x 5
                          Seated DB Shrug to Lateral Push 37.5 x 12 each move, 40 x 10 x 10
                          A1- Seated DB Laterals 20 x 15, 21.25 x 11 x 10
                          A2- Standing DB Upright Rows 20 x 15, 21.25 x 13 x 11
                          Hammer Military Press 80 x 12, 85 x 8 x 7
                          Hammer Machine Shrugs 290 x 12, 300 x 11 x 11
                          Lying Rear Delt Rows 20 x 15, 21.25 x 13 x 11

                          Arms 10/11:

                          A1- Barbell Curls 65 x 10, 85 x 11 x 8 x 7
                          A2- Rope Pulldowns 70 x 10, 90 x 12, 95 x 10 x 9
                          B1- Close-Grip Cable Curls 80 x 12 x 10 x 9
                          B2- Alternating DB Skullcrushers 21.25 x 9 x 8 x 7
                          C1- Reverse EZ Bar Curls 60 x 12, 62.5 x 10 x 9
                          C2- Dip Machine 230 x 12, 240 x 9, traditional dips BW x 17
                          D1- Seated DB Curls to Across Chest Hammers 25 x 10/7, 25 x 9/6
                          D2- Lying DB Kickbacks to Bent-Over Kickbacs 22.5 x 15/15 x 10, 22.5 x 12/12 x 12
                          Behind Back Bar Wrist Curls 75 x 16 x 12

                          Seriously...forearms, bis, tris, entire delts and traps are crushed. YEAH BUDDY!!! That is what I am talking about!

                          I weighed in at 167 lbs on Friday, which is up 2 lbs over last week. Right on track! My waist is still measuring 28.5".

                          The weekend eating included a lot of cheating as I was hanging out with the fiance and we enjoyed ourselves. We bought my wedding ring, which is VERY cool and we spent hours doing our registries. Today, was an off day and including morning and evening church service. I got a good word today that I enjoyed:

                          Genesis 1:1, "In the beginning God"

                          That is it. I am beginning a new life with a new wife and new goals. God is what I need most in my life now and forever.
                          **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


                          • #28
                            The start of my week has been hectic, but awesome in the gym! I am adding good thickness to my upper body and it certainly feels good to fill out. My entire upper body feels a touch improved and I'm psyched to keep this momentum going!!


                            CHEST W/ JAMES 10/13:

                            James has only managed to train with me about once per week the last few weeks since starting school. It felt good to have my training partner there for every set.

                            Incline Bench 135 x 10, 195 x 10 x 8 x 6
                            Machine Chest Squeezes 100 x 15, 110 x 13 x 12
                            Flat DB Press 80 x 7 x 7, 65 x 13 x 11
                            A1- DB Pullovers 65 x 15 x 13 x 11
                            A2- Incline Semi-Sup DB Press 50 x 13 x 12 x 10
                            Pushups on DB's BW x 15, rest 30 secs BW x 8

                            I am feeling this workout BIG TIME! You gotta love forcing out a few more with a little help. My tris were absolutely destroyed going into this workout from arms a few days ago, but I just focused on my chest as much as possible and drove as hard as possible with my tris. I threw in the chest squeezes to take some heat of my tris and fatigue my chest straight up.

                            BACK ATTACK 10/14:

                            I was solo today since he just hit back recently. No matter. I employed what I call "breathing reps". I go till failure, take 2 breaths and try another rep or two, then take 2 more breaths and try another.

                            Close-Grip T-Bar Rows 90 x 10, 105 x 10, 110 x 7 x 7 x 5
                            High Pulley Underhand Rows 100 x 15, 110 x 13 x 12
                            Wide-Grip Pulldowns 150 x 10 x 8
                            Wide-Grip Pulldowns alternating each side to failure then regular 100 x 12 x 9
                            Seated Cable Rows 170 x 10 x 8 x 8, 140 x 13
                            Seated Calves, Standing Calves, various ground raises for 2 sets each to get them back in shape

                            DIET & SLEEP:

                            I have am typically putting back an extra clean meal or something each day at this point, above and beyond my initial postcontest bump to 2800 cals. In the next week or so, I will be re-evaluating my diet. As of this point, I am just eating more if I feel the need.

                            Cheating this weekend was pretty bad, so I certainly was above and far beyond 3000 cals but this week has been clean so far. I threw in a Pure Protein bar yesterday for a 7th meal and tonight I spruced up my cottage cheese concoction with some berries, more PB and a little denser protein.

                            My sleep typically is 8-9 hours per night when at home, but the last 2 nights have only averaged 7 hours. I am crashing tonight here in a little bit, so I can GROW!!
                            **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


                            • #29
                              WAR ON LEGS 10/16:

                              I trained with an younger bodybuilder named Anner today and it was a ton of fun just killing it. This was my most intense leg workout since back at it. I was nauseous mid-way through and blood filled my legs so much it was hard to walk. Ah, it takes me back to the good old leg days of a few months back. War on legs from here on out! I want the freakiest wheels on stage.

                              Squats 135 x 10, 225 x 6, 275 x 10 x 8 x 6, drop to 225 x 5, drop to 135 x 10
                              Narrow Hack Squats 90 x 10, 140 x 10, 190 x 9
                              Wide/Low Leg Presses 270 x 15 x 13 x 11
                              Seated Leg Curls 80 x 15, 85 x 12 x 10
                              SLDL 135 x 10, 185 x 12, 225 x 14
                              **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


                              • #30
                                Only in bodybuilding is nauseous a good thing. Lol! Nice job.
                                laurie@controlledlabs.com

                                Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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