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  • Originally posted by rich55 View Post
    Moderately High Cable Crossovers
    Love the endless possibilities with my new dual adjustable pulley.
    We have one of these at our gym and it was pretty funny... saw a guy that had that thing rigged up to where he was practicing his golf swing on it. Ah, the strange things you see at UA.

    Good to see you posting workouts again

    Comment


    • Originally posted by dogsofgold View Post
      We have one of these at our gym and it was pretty funny... saw a guy that had that thing rigged up to where he was practicing his golf swing on it. Ah, the strange things you see at UA.

      Good to see you posting workouts again
      /\/\
      this would actually be detrimental to the golf swing movement pattern; poor guy.

      Comment


      • Originally posted by dogsofgold View Post
        We have one of these at our gym and it was pretty funny... saw a guy that had that thing rigged up to where he was practicing his golf swing on it. Ah, the strange things you see at UA.

        Good to see you posting workouts again
        Haha, dig the machine though. Much more functional...hence why it's called a functional trainer in some circles. Glad to be posting again. Next step is to get James and I on the same schedule


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

        ARNOLD WEEKEND RECAP

        After a whirlwind of a week, we saw a few things like tanning, 800 lbs of plates and new lockers come together. Some Arnold Weekend specific highlights included training back with RooRooTJ and JCastellano alongside jked4life and AustrianOakJr. Shawn and Brandy Schumaker were training at the same time with a few of my clients doing there own thing as well and it created an awesome atmosphere of training. It was great meeting everyone. Jked and Sean were good guys and the tore it up in the gym. Best wishes to Jked at the NGA Can-Am! We snapped a photo afterwards in which I couldn't keep my eyes open.



        I didn't look too scrawny after being sick 2 out of the last 3 weeks, but have certainly lost some size. I obviously need some more Controlled Labs wear haha. 6 weeks of hardcore weight smashing till progress pic time!

        It was good to catch up and see The_Animal11 who now lives in Florida, but seems to have a strange infatuation with Animal and was to cool to train with us (haha). Had 10 people in for posing classes. Mike from North American Bodies did a photoshoot on Saturday and Sunday where I met a few more good guys of the sport. Met a 17 year old local natural bodybuilder named Conrad who has a very bright future who I'm sure I'll see again.

        And, I was told the Sporto, Lobliner and some the Scivation guys came back to Beyond Limits to train on Saturday night with James. James is sponsored by Scivation and as a good athlete returned the favor to Marc with a complimentary membership to our gym for anytime he is traveling through town.

        I was at the expo for probably 2 hours on Friday and spent an hour of it promoting the Buckeye (flyering, etc.) and probably another hour chatting with fellow WNBF Pros Lando & Yo Yellock, Mike from NAB, local competitor Nate Traucht, hanging with TheNutritionX and just cruising around. After 9 years of going to the Arnold though, the camaraderie of friendships and friendships made are really what's all about rather than the spectacle.

        TRAINING NOTE:

        All good. Missed my DE effort leg day, but crushed upper body. Will be back on schedule with ME legs tomorrow and will play deadlifts by ear depending on how my lower back soreness recovers. Eating has been good with plenty of good clean carbs, lean protein and moderate fat. I'm cooking more than before, but still enjoying treats freely during growing season.
        **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


        • WEEK IN REVIEW:

          This past week was also crazy busy as I had to work on an important proposal for the studio. We have been having some noise complaints from residents directly above our facility due to the heavy training. We have had our landlord's corporate facilities director and an engineer specializing in flooring visit to help troubleshoot the issue. It appears that are only solution is to move our heavy duty stuff to a vacant space in the back. SO, we have proposed doubling our space from 1,895 SF to roughly 3,895 SF with a creative spin on the additional rent/lease. That proposal took up much of my time this week.

          BUT, I did get all 5 days of training in this week. The highlights:

          Monday's ME Leg Day-
          - Deadlifted 405 x 3 and was surprised that this felt heavy
          - Front Squatted 235 x 3 to ground. Getting 5 reps next time
          - Low Stance Leg Press 570 x 10
          - Cut short due to clients

          Tuesday's DE Upper Body Day-
          - AWESOME day! Finally able to train for an hour plus.
          - Close-Grip Incline Bench 195 x 8
          - Hammer Curls 50 x 8 & Barbell Skulls 85 x 10
          - Focused more on shoulders & tris with my back still being sore

          Thursday's DE Leg Day-
          - Heavy band DE squats felt tough, but better
          - Single Leg Split Squats 60 lb DB's in each hand for 10 reps each leg
          - Good Mornings felt good, but slowly working back up on these

          Friday's ME Push Day-
          - Flat Bench w/ Bands 205 plus band tension x 3
          - 45 degree Incline DB Pressed 90's x 7 & 5 reps
          - Did some pullover & dip superset that were brutal and crushed my chest
          - Cut short again due to clients. Will hard shoulders & tris harder next time.

          Shortest Pull Day Ever-
          - Had only 20 minutes to train due to 16 clients and posing peeps coming through
          - Did bent-over DB rows, tons of pullups, lots of DB curls and DB shrugs. Will hit back harder 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


          • Hey man where do you get your heavier bands? Ive been trying to get my hands on some good ones
            "Greater love hath no man, than to lay down his life for a friend" John 15:13
            CFD

            Comment


            • WAR ON LEGS

              It's been a while, since one of my leg workouts claimed that title but today was a battle. I am still getting back into the swing, but I felt pretty darn good today. When I have to lead a training group, it also helps me dig deeper than usual as I love to go first and set the tone for the rest to follow. James and I have decided to make a good effort to train together again now that things are up and running at the gym. Matt593 joined us today, so I deviated from my typical ME leg day for some volume and reps as he is 5 weeks out from the Buckeye.

              High Rep Deadlifting
              With only my 4th week back deadlifting in months I felt REAL good about this effort. Said a prayer and pulled fierce.
              135 x 10
              225 x 10
              315 x 22 ---> didn't break pace till 18, then the hams lit up and I wanted to be a little cautious

              High Stance Leg Press
              This shows me just how hard our old leg press was. But, boy our very own feels GREAT!
              3 PPS x 15
              4 PPS x 15
              5 PPS x 15
              6 PPS x 15
              7 PPS x 15 ---> barely got 15 on the last set

              Leg Extensions
              1-second hard contraction at top.
              115 x 10
              135 x 10
              155 x 10
              175 x 15 + 5 after a few breaths
              - SUPERSET -
              Seated Leg Curls
              1-second hard contraction at the bottom.
              115 x 10
              130 x 10
              145 x 10
              155 x 8

              Walking DB Lunges
              Opened up our back door for an extra step or two. Somewhere between 15-20 steps per leg.
              BW down & back
              35's down & back
              55's down & back
              60's down & back ---> had to take 10 seconds after the trip down and slow down on the trip coming back


              Yeah, so my legs hurt already. The 3 of us are hitting back hard at 2pm and then I will do the remainder of a DE upper body workout at 5pm. Looks like I packing plenty of food tomorrow! Gotta 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


              • Originally posted by farmerson12 View Post
                Hey man where do you get your heavier bands? Ive been trying to get my hands on some good ones
                My old manager picked them up at www.elitefitnesssystems.com. I was fortunate enough to get them as a gift when I left. I need to pick up some mediums myself.

                Haven't seen you on the CL forums before. Welcome!
                **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 rich55 View Post
                  My old manager picked them up at www.elitefitnesssystems.com. I was fortunate enough to get them as a gift when I left. I need to pick up some mediums myself.

                  Haven't seen you on the CL forums before. Welcome!
                  Ill check em out. Thanks! Ya ive been hear awhile im just pretty sneaky.
                  "Greater love hath no man, than to lay down his life for a friend" John 15:13
                  CFD

                  Comment


                  • coachbilljacobs.com has jump stretch bands buy 1 get one half off

                    Comment


                    • Good to know. Thanks
                      "Greater love hath no man, than to lay down his life for a friend" John 15:13
                      CFD

                      Comment


                      • Originally posted by farmerson12 View Post
                        Ill check em out. Thanks! Ya ive been hear awhile im just pretty sneaky.
                        Haha, I hear ya. I starting to post more again now that the new gym is rolling along.

                        Originally posted by jdiritto View Post
                        coachbilljacobs.com has jump stretch bands buy 1 get one half off
                        Very cool! Thanks for the tip!! Heading there now.


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

                        2 FOR 2 WITH KILLER TRAINING THIS WEEK:

                        After hammering legs on Monday, we followed up with a great back workout yesterday. James, Matt593 and I hit it hard before Matt graduates off to Cinci.

                        Legs crushed...CHECK!
                        Back crushed.....CHECK!

                        Oh, and we came back into the gym 2 hours after back and some food to do the rest of our upper body as scheduled...CHECK! Back looked a little something like this:

                        Strict Wide-Grip Pullups sets of 4 sets of 10-6
                        Straight Arm Pulldowns 4 sets of 15-10 superset Low Pulley Cable Rows 4 sets of 10
                        Rope Face Pulls 4 sets of 10 superset Barbell Shrugs in Front 4 sets of 10-8
                        Prone Incline DB Rows 4 sets of 12-10
                        Bent-Over DB Rows 1 set x max with 2-3 second contraction and 4-5 second eccentric

                        Slammed some oats, protein powder and PB and then started sipping on a Rapid Recovery before hitting some speed bench, shoulders, tris & bis. No DE effort leg day this week with our high intensity leg workout on Monday. I may just have us hit some forearms, calves and abs tomorrow and then do PUSH on Friday and PULL again 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


                        • REST OF MY WEEK IN REVIEW:

                          Crushed legs and back as mentioned above with a little bit of the remaining upper body on Tuesday. Took Wednesday off. I decided to CRUSH my biceps of Thursday Fat Gripz style and Friday we hit push hard. I did some bent-over row movements of Saturday for a light back day since I couldn't do that on Tuesday with extreme lower back DOMS. Highlights:

                          THURSDAY - FAT GRIP BI'S:
                          Strict Fat Grip Barbell Curls (up to 85), Fat Grip DB Curls (35's were tough) and EZ Reverse Curls. Couldn't even do wrist curls after all of that work. Fat Gripz make curling tough and are a staple going forward for me and my slow growing arms.

                          FRIDAY - PUSH
                          Started back after flat bench just testing 245 x 5, hit 95's on incline x 8, pullover & dip superset went better and shoulders & tris were toast at the end.

                          SATURDAY - LIGHT BACK
                          Strict Bent-Over DB Rows 85's x 8, 1-arm rows and DB shrugs. Time was short and just wanted a little on top of the killer Tuesday workout.


                          PLAN FOR THIS WEEK:
                          More of a hypertrophy focused leg workout on Monday since Charles will be jumping in with James and I. He decided to do the Buckeye at 4 weeks out as he is naturally shredded with lagging legs. DE upper on Tuesday as planned as well as my ME push & pull days. I will play any additional leg work by ear depending on how hard we kill it tomorrow haha.
                          **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


                          • Ive been wanting to try fat grips.
                            Found a portable clip-on gripper that will make any db a fat grip db.

                            Comment


                            • Originally posted by breathemetal View Post
                              Ive been wanting to try fat grips.
                              Found a portable clip-on gripper that will make any db a fat grip db.
                              Where did you find the clip ons? Ive heard great things about fat bars. Joe Defranco uses them often when training athletes
                              "Greater love hath no man, than to lay down his life for a friend" John 15:13
                              CFD

                              Comment


                              • Here ya go:

                                http://www.flexcart.com/members/elit...d=114&pid=3181

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