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

[rich55]

BEYOND LIMITS NEW YEAR!!!

NEW BUSINESS:

Well, it is now official. With a New Year in 2010, we have a new business opening on January 18. I put in my two weeks notice last week at Metro Fitness and will be opening a new training studio, Beyond Limits Training.

www.BeyondLimitsTraining.net

Beyond Limits offers cardio and strength equipment from Life Fitness, Hammer Strength and Intek. There is also a 250 SF classroom, tanning, supplements and bathrooms with showers. Shoot me a PM if you're in the area and want to check it out. Again, we open January 18. I will put up some more pictures as we finish painting this week. We are still waiting on our Life Fitness Dual Adjustable Pulley and Intek Dumbbells from 55-120.

Spring posing classes will be held at Beyond Limits as well as the photo shoot following the Buckeye Classic.


MY OWN WORKOUTS:

Needless to say, my own workouts have been rough to maintain with getting things ready and the holidays.

Monday - Chest & Back: Wanted to get blood in my entire upper body knowing I would have to take a day or two off after. Really just went for feel on this one as I was extremely exhausted.

Tuesday - Moved: Had 2-3 people to move a 26 foot truck full of gym equipment. I felt like I did a 1000 deadlifts the day after moving 400 pound pieces of equipment with nothing but a dolly.

Wednesday - Rest: Sore from moving and tired.

Thursday - Shoulders & Arms: James and I hit shoulders and arms bodybuilding style at Beyond Limits. Probably my best workout in a few weeks. Felt real good.

I will hit legs again tomorrow and will go heavy again on squats followed by a "man set" of 255 for hopefully 30 reps.

[dogsofgold]

WooHoo!!! Congrats I was hoping that's what the new business venture was! Looking forward to checking it out! The website is looking good

[bull.dogz]

That's awesome Rich! Congrats!!

[rich55]

WooHoo!!! Congrats I was hoping that's what the new business venture was! Looking forward to checking it out! The website is looking good

Thanks! I figured you would have an idea. Definitely stop out the week of January 18 for our Grand Opening! We will have lots of goodies and give-aways!!

That's awesome Rich! Congrats!!

Thanks Laurie! Psyched!!



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RELYING ON INSTINCTS

Following a certain training split is difficult right now with Beyond Limits opening and the many other responsibilities of life. So, I have decided to rely upon instinctive training. Last week I hit chest and back and this week. This week time is even shorter, so I hit chest & tris yesterday and back today. I do not suggest this for others, but right now it seems to be working the best. I'm not trying to break in PR's right now either, but rather start with some heavy stuff and go mostly for feel.

Yesterday....

Bench, Slight Incline DB Press, Incline Flys, Various Plyo Pushups and a lighter set of Incline DB Press for 20 pulsed reps. I finished off with v-bar pushdowns, overhead rope extensions and rope pulldowns straight down.


Today...

Bent-Over Wide Rows, Prone Bench DB Rows, 1-Arm DB Rows, Rack Chins, Cable Rope Rows & Shrugs all in 35 minutes with 4 sets of each. Thickness, thickness, thickness!!


REST OF THIS WEEK:

My chest is CRUSHED and is feeling swollen from yesterday. I am taking off tomorrow and will be hitting legs, bis and shoulders between now and Friday. I may do some chest on Saturday again just in case my dumbbells up to 120 don't arrive at Beyond Limits.

MY THOUGHTS:

Amidst my busy week, I'm taking time each morning and night to read and pray. Trust me, I'm praying during the day too as well

Diet is extra clean the next 3 weeks as I've decided to cook all of my meals and not cheat. Gotta sacrifice to receive!

[rich55]

STILL ALIVE & MAINTAINING:

Some of you may have wondered, but yes I am still very much alive. I've been quite focused on the new studio get up and going. www.BeyondLimitsTraining.net

The past 2 months with the new biz have basically been maintaining for the first time in 7 years. It's honestly bugging me like crazy. I'm just waiting for our grand opening next week to pass, so that we can function on some type of schedule. This week:

Mon: Chest & quick Tris
Wed: Back & Bis quick
Today: Real quick Shoulders & Tris
Tomorrow: Legs

Heck, today I had 25 minutes and just cranked out some Smith Military Presses, Close-Grip Bench, DB Skullcrushers and Lateral Raises.

I have actually leaned out the past 2 weeks due to scaling back a bit. I topped out at 190 lbs and will be interested where I sit in another 9 days. Wish me luck on the grand open!

[rich55]

Thanks everyone for the kind words and support. Sometimes, I don't know how I get it all done. God keeps growing and stretching me. These past 21 days have been some of the hardest, but I have come through it a better man.

BEYOND LIMITS TRAINING STUDIO IS OPEN!

We had a GREAT opening week. We weren't really pushing memberships much just yet as our systems were just getting up and going, but rather getting the interest out there. We had about 15 random walk-ins and will probably have a half dozen members signed up next week. I'm certain that number will more than double in 2 weeks. I have 13 people on my boot camp sign up and there are about 50 tenants from upstairs signed up for there complimentary membership. My goal is to get my other 2 trainers some business and that is happening. We have sold some supplements, tanning bed is in and I had my busiest 2 weeks of training all time. ROCK ON!!!

MY OWN TRAINING:

Needless to say I'm not on par right now. However, this past week I really picked up some steam with some strength gains and noticeable improvements in endurance. This week should be a turning point for me and I'm going back to scheduling my workouts, so that this gym owner leads by example.

I am noticeably leaner, but also down 10 lbs to 180. My goal is to get back up to an even stronger, bigger, leaner 190. Good news is that I'm back in the cooking swing and now I'm eating to grow and my motivation is rejuvenated!!!

[conda]

Thanks everyone for the kind words and support. Sometimes, I don't know how I get it all done. God keeps growing and stretching me. These past 21 days have been some of the hardest, but I have come through it a better man.

BEYOND LIMITS TRAINING STUDIO IS OPEN!

We had a GREAT opening week. We weren't really pushing memberships much just yet as our systems were just getting up and going, but rather getting the interest out there. We had about 15 random walk-ins and will probably have a half dozen members signed up next week. I'm certain that number will more than double in 2 weeks. I have 13 people on my boot camp sign up and there are about 50 tenants from upstairs signed up for there complimentary membership. My goal is to get my other 2 trainers some business and that is happening. We have sold some supplements, tanning bed is in and I had my busiest 2 weeks of training all time. ROCK ON!!!

MY OWN TRAINING:

Needless to say I'm not on par right now. However, this past week I really picked up some steam with some strength gains and noticeable improvements in endurance. This week should be a turning point for me and I'm going back to scheduling my workouts, so that this gym owner leads by example.

I am noticeably leaner, but also down 10 lbs to 180. My goal is to get back up to an even stronger, bigger, leaner 190. Good news is that I'm back in the cooking swing and now I'm eating to grow and my motivation is rejuvenated!!!

Nice! It's all about the cookin' and chowing down! Gluck with your goals man!

[rich55]

Nice! It's all about the cookin' and chowing down! Gluck with your goals man!

Haha, that is right!!

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WORKING THROUGH THE TRANSITION:

This has been my most difficult transition of my bodybuilding career. Fatherhood and entrepreneur have met husband and bodybuilder at a crossroads. I must say that the past month has been one of soul searching to do what is most important. Seeking God and being the best husband I can be have been the focus while starting a new business. And there is good news on the bodybuilding front. The workouts are getting better each week!

Strength is about at 85-90% of my peak at Thanksgiving. I've been training 4 days per week, but sometimes only manage 45 minutes per workout. And I've learned first hand that it is not enough to keep pushing forward. Last week:

Monday: Chest & some Arms
Tuesday: Back
Wednesday: Off
Thursday: Chest with some Shoulders & Arms
Friday: Off
Saturday: Legs
Sunday: Off

HIGHLIGHTS:

Board presses were lackluster, but rocked out the 95's x 7 on a 30 degree incline and moved up to 100's for maybe 6. Pullups, pullups & more pullups on back day and found a nasty little superset for the mid back and lower lats. Speed has slowed on the bench and incline bench needs work. Hit the tris real well last week. Legs were crushed with squats climbing. James puked and I need to deadlift more. Haha, what a ramble.

This week is off to a better start on the biceps, but will need to hit the back harder at the end of the week. Need to crush the chest and tris tomorrow something fierce!

[rich55]

NEW PLAN: BACK TO MY WESTSIDE HYBRID

The past few weeks of training has gone very well and my strength, endurance and schedule has been improving. My own article that made the cover of Natural Bodybuilding & Fitness magazine this month has inspired me to dive back into my hybrid Westside training! I was at all time strength and mass level heading in December due to this training. Shortly after that I hit 190 lbs and then shifted focus to opening our new training studio, Beyond Limits Training in January.

My goal is to break through to new levels of strength and mass by the time of my competition that I promote, the Natural Buckeye Classic. That gives me 8 weeks and 2 different strength phases to pack on some great size! I will then take some progress pictures and in the meantime get some training vids going again.

I am currently sitting at 182 lbs and much leaner then my previous form at the end of the year. These next 4 weeks I will be using Controlled Labs' Blue Gene and then in 4 weeks, I will also add Blue Up. I would like to get back up to 190 with more lean mass. I will also be logging at least weekly. The split:

MONDAY: ME LOWER BODY
TUESDAY: DE UPPER BODY
WEDNESDAY: OFF
THURSDAY: DE LOWER BODY
FRIDAY: ME PUSH
SATURDAY: ME PULL
SUNDAY: OFF

Let the gains begin!!!

[rich55]

ME LOWER BODY - DAY 1 OF POWER:

Yes, this is in fact my first time posting on back-to-back days in quite some time. Today, I attacked my weak points and really just wanted to get a good start.

Sumo Deadlifts 3RM
Squat or Deadlift? I haven't deadlifted in about 2 months and right now my squat is crushing my deadlift. Deadlift!
135 x 10
225 x 8
315 x 5
365 x 3 ---> good start. Dead stopped at the start of each rep.

Front Squats 5RM
Haven't hit these since offseason work last year and have never been too impressed with my numbers. Butt to ground with good control on eccentric.
45 x 10
95 x 10
135 x 8
185 x 5
205 x 5

Leg Extensions
Certainly not a power move, but wanted more isolation work and haven't really hit leg extensions since my contest prep due to an abundance of lunges. Will do more ham isolation on DE lower body day with speed work and unilateral quad strengthening. Nice & slow...
100 x 15
115 x 15
130 x 15
145 x 10
160 x 10 ---> plenty of gas in the tank, but want to leave some for my speed work in 3 days

Hyperextensions
Just wanted to get some blood in the lower back on these at the end. Will gradually ramp these up as lower back conditioning improves. Good hold on erectors at top...
BW x 10
BW x 10

Tomorrow, I'm already getting off track...but don't worry it is to do more work than expected. I promised Matt594 a back workout and a back workout we shall do. So, I will blast back in the morning and then I will hit the rest of my DE upper body day later after I refuel. That will give me plenty of time to rest up before heavy pull on Saturday.

[rich55]

SICKNESS UPDATE:

Came down with a nasty stomach virus yesterday morning and tossed pretty hard. Put down a large gatorade, some apple sauce, slice of Ezekiel bread and some chicken noodle soup. Today, was MUCH better and getting back after it tomorrow. Might just hit chest & back hard to get some blood back in the upper body and then do a DE leg day on Friday.

Poor Ava has been sick puking up formula and pedialyte. She now weighs in a 16 lbs 10 oz at 6 months.

[bull.dogz]

Oh poor baby (and you too). Does she just have the flu?

[rich55]

Oh poor baby (and you too). Does she just have the flu?

No, an ear infection and stomach virus. Not fun, poor thing!


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CHEST & BACK - JUST TO GET SOME BLOOD MOVING:

After two days of laying on the couch and unable to eat much due to a nasty stomach virus, I focused on simply getting some blood moving. My split was out of whack, so I improvised to get some blood back to the entire upper body.

Flat Band Benchpress 3RM
About 75 lbs or so of added tension at the top. I need to get my pressing power back.
45 x 10 w/o bands
45 x 10
95 x 8
135 x 5
165 x 3
195 x 3 ---> had more in the tank but just wanted to get this rolling again for my ME push day
- SLOW SUPERSET -
Bent-Over DB Rows
Both arms at the same time with hard isometric contraction on rhomboids at top. Love how this one feels! Lower back was still feeling the deads.
40 x 8
60 x 8
80 x 8
85 x 8 ---> will conquer 90's next week

Incline Bench
Started to fatigue already from being ill with some light-headedness
135 x 8
175 x 8
195 x 6
- SLOW SUPERSET -
Straight Arm Pulldowns
Used rope on this and did 3 sets at unknown weight for 10-15 focusing on lower lats.

Modified Cable Rows
Using my dual adjustable pulley, I attach two long handles to a pulley a couple notches down. Stretching forward and squeezing REAL hard through middle back with good speed on concentric. 4 sets of 10

Moderately High Cable Crossovers
Love the endless possibilities with my new dual adjustable pulley. Set this a couple holes up from the bottom and felt these much better on the upper chest.
3 sets of 10

[pu12en12g]

IN for more vids !

[rich55]

IN for more vids !

PT!!!! What's up?!? Ah, good suggestion! New studio has come together finally but give me about 2 weeks to get back into the groove strength wise. No warm up vids allowed.



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GOOD START TO A GREAT WEEK!

This week has been CRAZY busy prepping for the Arnold Weekend, getting our tanning bed ready, buying 800 lbs of plates, ordering trophies for the Buckeye in addition to the normal business. BUT, training has gone well despite having only 40 minutes for both my DE Upper Body & ME Lower Body training. I've been sick 2 out of the last 3 weeks, but still pushing forward to get back up to par and then beyond.

DE UPPER BODY - Monday:

Speed Bench
Varying normal, wide & closer grip with as much speed as possible.
45 x 10
95 x 10
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

[b]Weighted Wide-Grip Pullups[b]
Nice & controlled. Explosive positive, contraction and then slow negative.
BW x 10
15 x 8
30 x 6
40 x 5
45 x 4 ----> VERY pleased with strength & form
BW x 8 extra slow

Close-Grip Incline Bench
Definitely feel some shoulder weakness. Need to do some shoulder prehab on push day.
45 x 10
135 x 8
165 x 8
185 x 8

Alternating Hammer Curls
30 x 8
40 x 8
50 x 8

Barbell Skullcrushers
Probably my biggest drop in strength here. Found something else to work at.
45 x 10
65 x 10
85 x 8

DB Shrugs
Nevermind, shrugs have gotten even weaker haha.
85 x 15
90 x 10

ME LOWER BODY:

Deadlifts
Week 2 back at these...
135 x 10
225 x 8
315 x 3
385 x 3 ---> getting back in the swing, easy

Front Squats
45 x 10
135 x 8
185 x 5
225 x 5 ----> not easy, but got it

Low Stance Leg Presses
Had to try out our new 35 degree Nebula leg press. Smoothest yet. Just getting going.
270 x 10
4 PPS x 10
5 PPS x 10
5 PPS + 2 25's PS x 10 ---> Didn't have my 800 lbs in 45's yet haha

Hypers
Nice & easy to get some blood in the lower back
BW for 2 sets of 10

May do some abs on DE Lower Body Day on Friday