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

  1. #21
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    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.
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  2. #22
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    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.
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  3. #23
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    Lookin awesome. How are you responding to the GM during?
    Do or do not. There is no try!

  4. #24
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    Quote 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.
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  5. #25
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    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.
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  6. #26
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    Quote 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!

  7. #27
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    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.
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  8. #28
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    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!!
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  9. #29
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    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
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  10. #30
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    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).

  11. #31
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    Quote Originally Posted by bull.dogz
    Only in bodybuilding is nauseous a good thing. Lol! Nice job.
    Oh, it got the job done. Walking has been quite difficult the past 4 days with some of the worst soreness I have ever felt.

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


    I have been catching up on things after a busy weekend. I smashed shoulders on Friday and then drove up to Youngstown for the weekend to judge the INBF Cardinal Classic. There was a little nostalgia involved as that was my first competition 3 years ago to date where I won the Novice division.

    While there, we also promoted the INBF Natural Buckeye Classic which will be held on April 25, 2009 (not May). Additional interest was generated for our show as we kicked off official contest promotion.

    Over the break, a fellow judge was kind enough to take a small group of us over to her training studio to lift weights. I CRUSHED my arms with Rope Pulldowns, EZ-Bar Curls, Alternating DB Skullcrushers, Across Chest Hammer Curls, Overhead Rope Extension, DB Zottman Curls, Cable Pushdowns, EZ Reverse Curls and Wrist Curls.

    Yeah, lots of arms and I am VERY sore as a result. Legs have been crushed, so I needed to attack arms just as hard and today chest...

    BLOWING UP CHEST 10/20:

    Incline Bench 135 x 10, 195 x 9, 205 x 6 x 5
    A1- Incline DB Flys 50 x 15 x 13 x 12
    A2- Incline Bench 135 x 10 x 8 x 7
    Machine Chest Squeezes 100 x 15, 110 x 10 x 9, drop to 80 x 11, drop to 50 x 12
    B1- DB Pullovers 65 x 12 x 11 x 10
    B2- Flat DB Press 50 x 10, 55 x 8 x 7
    Pushups on DB's BW x 12 rest 30 secs then BW x 8

    My chest is still swollen from this workout My incline bench scheme rocked and was brutal!

    Body Weight Update: 10/17 = 170 lbs (up 3 lbs)
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  12. #32
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    keep up the good work PRO sounds like a solid arm blasting sesh
    Controlled Labs Athlete

  13. #33
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    Quote Originally Posted by Quelly
    keep up the good work PRO sounds like a solid arm blasting sesh
    Thanks Eric! Yeah, my arms are still feeling it. Legs too, haha.


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

    Quote Originally Posted by RooRooTJ View Post
    Blue Gene was great. I was never sore after workouts and had some great gains in both strength in size, even when I was on a contest diet. I am definetly looking forward to taking again after my next show.
    Awesome! Blue Gene stacked with Blue Up should be fun then!! Sounds like another great CL product. Congrats again on your win this past weekend and good luck at the Monster Mash.


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

    BACK BLASTING 10/21:

    Greg and I were joined by Anner today again and we had a good old time blasting back.

    T-Bar Rows 90 x 10, 115 x 10, 125 x 8, 135 x 6 x 5
    A1- Straight-Arm Pulldowns 100 x 15, 110 x 13 x 12
    A2- Close-Grip Pulldowns 160 x 10 x 7 x 6
    Wide-Grip Pulldowns Alternating 1-Arm/2-Arm 110 x 9/6, 120 x 7/6
    Seated Cable Rows 170 x 10, 180 x 8 x 8
    Rhomboid Squeezes on Low Row 70 x 15, 80 x 13, 95 x 11

    My chest is TORE UP today! Shoulders and tris are feeling it too and I'm definitely feeling swole all over up top. Legs are still pretty sore today (5 days later). Anner said his legs have been killing too, haha! 2 more days and I will take Greg through the same leg day.
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    Quote Originally Posted by bull.dogz
    Only in bodybuilding is nauseous a good thing. Lol! Nice job.

    Nausea is the mark of an awesome leg workout. Now if ya puke then you hit the jackpot.
    Do or do not. There is no try!

  15. #35
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    Quote Originally Posted by icetrauma
    Nausea is the mark of an awesome leg workout. Now if ya puke then you hit the jackpot.
    You know it! When you get so much blood in your legs, that it detracts from blood to the brain...sheer training madness and beauty intertwined, haha!!
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  16. #36
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    LEGS 10/23:

    Good ole Greg jumped in for a leg smashing yesterday. We focused heavily on strict form as both of us have little knee issues that come up from time to time. I am pretty sore and he sent me a text today to let me know his legs were killing him, haha.

    Squats 135 x 8, 225 x 6, 275 x 9 x 7 x 7, drop to 225 x 6, drop to 135 x 12
    Narrow Hack Squats 140 x 10, 180 x 10 x 9
    Leg Presses Low/Wide Stance: 270 x 15 x 12
    Leg Presses Low/Close Stance: 180 x 18 x 18
    Standing 1-Leg Machine Curls 55 x 15 x 13 x 11
    Seated Leg Curl Machine 70 x 13, 80 x 9, 50 x 15

    SHOULDERS 10/24:

    I trained with a new kid named Matt today who is interested in doing his first show next spring. I took him threw a back workout and alternated doing my shoulder routine. My strength was feeling AWESOME today!

    Arnold DB Press 50 x 10, 70 x 11, 75 x 7 x 5, 55 x 8
    Seated DB Shrug to Lateral Push 45 x 12, 45 x 12, 50 x 11 x 11
    A1- Seated DB Laterals 22.5 x 15, 25 x 11 x 9
    A2- Standing Upright Row 22.5 x 13, 25 x 11 x 10
    Front Hammer Military Press 90 x 11, 95 x 8 x 7
    Hammer Machine Shrugs 320 x 12 x 11 x 11
    Bent-Over DB Laterals 30 x 18, 32.5 x 12 x 11
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  17. #37
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    Life has been extremely busy the last few weeks with wedding planning, contest promotion and my busiest weeks of training all happening at once. It certainly makes for busy days!

    Saturday Morning Arms 10/25:

    My bis felt this one more this time. Last time my tris were sore all week.

    A1- Barbell Curls 65 x 10, 85 x 12, 90 x 7 x 5, 65 x 11
    A2- Strict Rope Pulldowns 50 x 10, 60 x 10 x 9, 40 x 13 (on new machine leaning back against pad)
    B1- Across Chest Hammers 25 x 13 x 12 x 11
    B2- Alternating Lying DB Extensions 21.25 x 9 x 8 x 7
    C1- Reverse EZ-Bar Curls 60 x 12, 65 x 9 x 8
    C2- Triceps Dips BW x 20 x 17 x 13
    D1- DB Zottman Curls 25 x 9 x 8, Hammers after failing
    D2- DB Kickbacks 25 x 15, drop to 15 x max and repeat
    Behind Back Barbell Curls 85 x 19, 90 x 14 x 12

    I took Sunday off as usual. Church, wedding reception invitations and relaxing with Angie.

    Chest with Michael 10/27:

    I felt the need to torture my triceps on this one with many forced reps locking out. I forgot that I went heavier on incline bench last week. 185 was pretty easy, but 205 was tough after. Again that fly to bench superset is brutal.

    Incline Bench 135 x 10, 185 x 10, 205 x 7 x 5
    A1- Incline DB Flys 55 x 13, 57.5 x 12 x 11
    A2- Incline Bench 135 x 8 x 7 x 7
    Machine Chest Squeezes 110 x 12, 110 x 9, 100 x 13
    Flat DB Press 65 x 15, 70 x 13, 75 x 8 x 7
    B1- DB Press Squeezes 45 x 12 x 10
    B2- Pushups on DB's BW x 11 x 8
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  18. #38
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    Wow, quadruple post! Silly forum error last night, haha.

    BACK BLASTING W/ JAMES 10/28:

    James and I blasted back today. It was definitely a good one. And apparantly my chest workout yesterday was a good one, as my chest is now crushed and swollen. Very nice!

    T-Bar Rows 90 x 10, 115 x 10, 125 x 8, 135 x 6 x 5, 90 x 11
    A1- Straight-Arm Pulldowns 110 x 15 x 12 x 11
    A2- Close-Grip Pulldowns 160 x 6, 140 x 7 x 7
    Angled Hammer Pulldowns 115 x 10, 100 x 13 x 13
    Seated Cable Rows 170 x 12, 180 x 8 x 6
    Low Pulley Wide-Grip Rows 100 x 15, 120 x 14

    A glimpse into today's eating:

    Meal 1: 3/4 c oatmeal, 1/2 banana, 1 scoop Gourmet & 1/2 scoop High5 protein, 1 t flax, green phyto foods

    Meal 2: 3/4 c whole wheat pasta, 1 can tuna, 1 T light mayo, mustard, relish & 1/3 c peas

    Meal 3: 6 oz 90/10 lean beef, 8 oz sweet potato

    Pre/During Workout: 45 g simple carbs, Purple Wraath & Green Magnitude

    Postworkout: 2 caramel rice-***** & 3 scoops Golden FinisH

    Meal 5: 4 medium buckwheat protein pan***** topped w/ natty PB & all fruit jelly

    Meal 6: Bowl of chili from Ted's, Bison burger on wheat w/ avocado & swiss, broccoli, steamed/no butter

    Meal 7: 1.5 scoops High5 and flaxseed oil
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  19. #39
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    39
    Posts
    939
    Rep Power
    218

    Default

    ARMS...WHY NOT? 10/29:

    Today is typically an off day. But, my arms were feeling recovered and fresh from the chest and back days. They are a lagging part for me, so why not hit them. I typically train them on Saturdays and they may be good to go again by then. Just a quick workout blasted out in 25 minutes:

    A1- Hammer DB Curls (same time) 30 x 10, 40 x 10 x 7 x 6, 30 x 11
    A2- Strict Cable Pushdowns 50 x 10, 60 x 12 x 10 x 9, 40 x 13 ---> this new machine is hard
    B1- Seated DB Curls 25 x 12 x 10 x 8 (hard twist at top pinky out, supinated whole way down slowly)
    B2- Lying DB Extensions 30 x 10 x 8, 25 x 10
    B3- Bench Dips BW x 18 x 14

    Treated myself to a burrito tonight from Northstar with brown rice, extra bbq chicken, chips and salsa. I plan to sleep in a little tomorrow since my first client is not till noon. Today, was just CRAZY busy
    **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!

  20. #40
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    39
    Posts
    939
    Rep Power
    218

    Default

    Strength in Numbers - Legs 10/30:

    Greg, James and I were joined for by Josh from Max Muscle who is interested in doing his first competition in 2009. We decided to mix up our leg day with some bands. I have played with bands before, but never really trained with them much till yesterday. Next week we are going to use the heavier-duty bands.

    Band Squats (reds double wrapped) 135 x 10, 185 x 10, 205 x 8 x 7, 135 x 16
    Hack Squats 140 x 10, 190 x 10, 200 x 8 x 8
    A1- Low Leg Press (Wide/Narrow Superset) 270 x 15/180 x 10, 290 x 13/200 x 10
    A2- Standing 1-Leg Machine Curls 55 x 15, 60 x 10
    Seated Leg Curl Machine (drop set) 80 x 15, 70 x 8, 50 x 13

    I trained a few people after this workout and hit up a concert that includes Fireflight, Thousand Foot Krutch and Kutless. It rocked!! Afterwards, I was so hungry that I smashed 4 Jr. Bacon Cheeseburgers and a chili, haha.

    Blowing Up Shoulders 10/31:

    I BLEW UP my shoulders today with James. Man, were they pumped and swole from this workout!!

    Arnold DB Press 55 x 10, 75 x 7 x 6, 55 x 10 x 8
    Seated DB Shrug to Push 50 x 10 x 10 x 12
    Hammer Front Military Press 95 x 9 x 8 x 7, drop to 50 x 11
    A1- Underhand DB Laterals 20 x 15, 21.25 x 15, 22.5 x 15
    A2- Standing DB Laterals 20 x 10, 21. 25 x 10, 22.5 x 8
    Bent-Over DB Laterals 32.5 x 12 x 11, 25 x 16
    Hammer Machine Shrugs 320 x 12, 340 x 10 x 9

    Tomorrow is a big day as we are having our engagement party. I'm hitting arms earlier (yes, again) and then prepping for a gathering of 40 or so friends and family. Grubbing down for sure!!

    Bodyweight = 172 lbs (up 2 lbs from 2 weeks ago). Waist is still 29".
    **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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