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

[farmerson12]

Here ya go:

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

Thanks chief

[rich55]

Here ya go:

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

Yup, that is exactly where I got mine from Gotta get those arms strong!

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


WAR ON LEGS V2

The dark horse of the Novice Lightweight division, Charles, will be training legs with us going into the Buckeye. So, we repeated last week's effort with greater intensity and weight. Forgot the camera today, but will try to remember to bring it next week.

High Rep Deads
135 x 10
225 x 10
365 x 16 ----> beat previous PR of 15 with this weight. Going for 20 next week!

High Stance Leg Press
320 x 15
450 x 15
590 x 15
720 x 15

Leg Extensions
145 x 10
160 x 10
175 x 10
190 x 15
- SUPERSET -
Seated Leg Curls
120 x 10
135 x 10
150 x 10
165 x 11

Walking DB Lunges
Down & back at Beyond Limits = 22 steps PER leg
BW down & back
30's down & back
60's down & back ---> took 2 big breaths before heading back & broke stride only once on the way back


GOTTA GET BETTER PRO LEGS!

So, you may ask yourself why are you so crazy about leg training if your legs are already a strong point? Because, my legs are just slightly above average versus other WNBF Pros and in order to beat them I need to have the best. My upper body will always lag a little and I will keep crushing it, but I need my strong point to be the strongest it can. So, stay tuned for some gut-wrenching training! Gotta get wheels bigger than these guyz...

[rich55]

Now the Gym is up and GROWING! I guess it's my turn to GROW. Rich and I are Crushing it. Game On! Game On!

Game on is right there bro! We have been killing it this week and are on track to look back up to par by Buckeye time. Gotta look like we practice what we preach!

3 FOR 3 THIS WEEK KILLING IT

This week has been AWESOME as we are hitting stride with our training! I have throw caution to the wind and kicked hypertrophy into high gear with tons of volume and reps. I pulled 365 for about 18 on deads, did 100 reps of leg extensions across 4 rest pause sets with increasing weight and absolutely pummeled my chest and arms. Today was my get thick back workout:

Corner Barbell T-Bar Rows
Finally bought a close-grip attachment this week to make these possible. Love em! Strict as usual.
45 x 10
90 x 10
135 x 8
160 x 6
135 x 8
90 x 10

Wide-Grip Bent-Over Rows
Repetition abuse here on an already lit up back. Extra strict.
95 x 15
115 x 15
135 x 12 ---> numb

Straight-Arm Pulldowns with V-Bar
Finally bought a v-bar and better than the rope.
4 sets of 15-12 reps ----> ended around 70 on my DAP
- SUPERSET -
1-Arm DB Rows
70 x 8
80 x 8
95 x 8
110 x 6

Wide-Grip Pullups
Yup, just had to try them out when crushed.
BW x 5 x 5 x 4

Rope Face Pulls
3 sets of 10 around 60ish maybe on DAP
- SUPERSET -
Standing DB Shrugs
90 x 10
100 x 10
120 x 6

26 sets with plenty of heavy and hard. Better eat and sleep to grow!

[rich55]

YES I'M STILL ALIVE, IT'S BUCKEYE CLASSIC TIME!

The Buckeye Classic in just it's second year has become the largest competition in Central Ohio next to the Arnold and one of the largest natural shows in the country. Needless to say I've been a little busy with the show coming up this weekend. There are 95 competitors and 115 with crossovers. SO excited to see my clients and friends tear it up on stage!

LAST WEEK IN REVIEW:
Crushed legs. I mean absolutely crushed them with soreness lagging for 6-7 days and then the week just took me for a crazy ride. I got in 3 other 30 minute workouts for my upper body as my phone, email and work schedule just blew up. Bench, dips, pullups, rows, arms and other basic stuff just to keep it going.

THIS WEEK:
Crushed my chest to start the week due to neglect last week and through in some pullups and straight-arm pulldowns for back width. Beat up my arms something fierce on Tuesday and then hit squats and leg presses hard on Wednesday before being cut short again. Today, I'm going to do some back thickness training and tomorrow some shoulders and whatever else I feel up to.

I've filled back out nicely, but had a long weekend of junk eating with my brother-in-laws wedding. I could tighten up a little and am still planning on taking some progress pictures most likely next week. BUCKEYE CLASSIC TIME!!

[breathemetal]

Keep it up Rich! Lookin' good and awesome log.
Here is to great progress and huge numbers

[rich55]

Keep it up Rich! Lookin' good and awesome log.
Here is to great progress and huge numbers

Thanks man! Amen to that!!



BUCKEYE CLASSIC IS DONE, BACK TO WORK!!

This weekend took a tremendous amount of effort and was probably 10 times more draining then competing. After prepping for 2 weeks straight deprived of sleep, I shopped all day Thursday, set up Friday morning and then spent 6 hours at the host hotel greeting competitors at the host hotel for their polygraph. Then back to my pad for last minute prepping up till midnight and then up at 5am to get to the venue by 7am. More setup, run the athlete's meeting, chill and watch prejudging till 4pm (yes, it was long with 116 people) and then run the finals meeting. Emcee from 6pm till 10pm. Not enough food, sleep or water. Praise God for keeping me energetic, positive and running a smooth event. All for the love of promoting natural bodybuilding and being a light in the sport. Mission accomplished!!

BACK TO WEIGHT SMASHING:

I'm feeling close to par and about 90% of where I was last November at my personal best strength and thickness wise. So, now it is time to get back there and beyond through the summer time. We have a cruise planned for October, so I plan on cutting for that and then pushing with mass through the winter time and then picking my WNBF shows for 2011. I need some serious thickness to contend for a top 5 spot. So, this week so far:

MON: PUSH
TUE: LEGS
WED: BACK & BIS

Pushed 100's on Flat DB's for 8 and then was humbled by 110's. Shoulder pressed 75's x 8 as well after Incline Bench and Decline Perfect Pushups (I like the free range rotation for stabilization). Squatted 345 x 8, so that is climbing back up pretty well and then hit 315 x 9 on straight-leg deads after not doing them in months. Hit a width-focused back workout pulling 35 lbs on wide-grip pullups for 6 strict and then just killed it from there. The rest of this week's plan:

THU: PUSH HEAVY SHOULDERS & TRIS
FRI: OFF
SAT: BACK THICKNESS & HEAVY BIS

Let's do it! Oh and here is a quick shot of the Men's Overall Winner, Jim Collins, from this year's Buckeye Classic. He won his WNBF Rookie Pro Card and should do some immediate damage in the WNBF ranks. A true champion as well!

[bull.dogz]

How's that beautiful baby of yours? You could post a picture since it's been a while.

[rich55]

How's that beautiful baby of yours? You could post a picture since it's been a while.

Awesome! Will post one up very soon. Been slammed and came down with something this week....

Monday, I didn't feel too hot so I slept the afternoon away and tried smashing chest & back. Ehhh. Then, I tried battling through a leg workout and got 50% into and felt lousy. No lunges. Woke up the next morning with a banging headache and apparently the leg training sent it over the edge.

My wife, God bless her, prayed for me last night to feel better and have a great workout. Woke up feeling 85% and had an incredible arm workout stronger than last week when fresh. It's wonderful to have such powerful woman of God as your wife! Now for the arm workout:

SICK ARMS!
Wasn't even sure if I should train, but I'm glad I did. Really took my time on this between sets to conserve me energy since I was not up to par.

Close-Grip Bench
Really try to slow down the eccentric & focus on the tris.
45 x 10
135 x 10
175 x 8
205 x 6
235 x 6 ----> even went for 7 but missed half way up

Alternating Fat Grip DB Curls
Alternating with the Fat Gripz is tough due to the TUT strain on the forearms. Supinated the whole way for killer bi burn.
25 x 10
30 x 8
35 x 8
40 x 8
40 x 6
- SLOW SUPERSET -
Short Straight Bar Skullcrushers
For ease of use picked up the short bars and what a difference of ease. Straight-bars are so much better.
50 x 10
70 x 10
80 x 8
90 x 8
100 x 6 ---> fail

Hammer Curls/Cross Chest Hammers Alternated
Must thank Vitrano for this one! Alternating hammer curls, then alternating across chest hammer and repeat (2 curls/arm = 1)
35 x 8/arm each way
40 x 8/arm each way ---> had to take a few breaths on this one, but finally got it!
40 x 6/arm each way
- SUPERSET -
Kneeling Overhead Rope Extensions
3 sets of 10 ---> loved the long-head isolation and burn on this one

[rich55]

THE BEGINNING OF SOMETHING GREAT

The past few months have been quite difficult to string together consecutive workouts that I would deem worthy of being called great. Great offseasons are built on weeks and months of great training. My offseason started with a bang reaching new levels of strength at 190 lbs. Then we opened our new training studio and gym, Beyond Limits Training. Combine starting a new business and just having a beautiful baby girl; and the demands of life forced my training to the back burner. To boot we just finished promoting one of the largest drug-tested shows in the country, the Natural Buckeye Classic, which required a tremendous amount of work.

Over the past few weeks, I have come to a realization. The only way I am to balance all the things on my plate with success is to be the best man of God I can be first and foremost. It became apparent to me after the workload of the Buckeye Classic. Also, I watched two of the most amazing natural talents coming up in the sport honor God in such a way that it just hit me hard. The only way to get like that is through God.

Last week I got put down with a fierce cold, and came back strong at the end of the week despite still being less than 100%. I bounced back with 3 consecutive killer workouts. I crushed arms on Thursday and then....

BACK, REAR DELTS & TRAPS:
Barbell Corner T-Bar Rows
Rack Deadlifts
Wide-Grip Pullups & Close-Grip Pullups
Straight-Arm Pulldowns
Face Pulls
Barbell Shrugs beginning with a 90-second isometric 225 lb hold

CHEST & a little SHOULDERS:
Flat DB Press
Weighted Dips
Cable Incline Flies
Smith Incline Press
Clean, Press and Behind Neck Press

I'm feeling a little under the weather today after beating up my body while being sick. Going to church tonight and hope to be feeling better tomorrow. The string of great workouts continue!!!

[rich55]

WEEK IN REVIEW:

LEGS = CHECK
I'm still battling this sinus sickness, so I went easy on my legs on Monday. Kept it short and sweet with Squats, Straight-Leg Deads and superset of Curls & Extensions. Hit 355 on squats for 5 babying my lower back and only pulled 275 x 10 with slow eccentrics. Saturday we are blasting them hard with no lower back tension as I'm still building up my lower back strength.

SHOULDERS & ARM STRENGTH CLIMBING
Shoulder and arm day was good, but certainly not like the last few at least not in terms of DOMS. Strength was rock solid, but I'm getting used to beating myself up in the gym these last few weeks. Went a little easy on the shoulders in terms of volume to save it for chest day tomorrow. Close-gripped 245 x 4, shoulder pressed 85's x 9, dipped 90 x 6, fat bar curls 90 for 2 sets of 10. Still want a little more tomorrow though after I beat up chest.

BACK DAY
Overall good back day. Just didn't feel right not doing bent-over rows, but wanted to save the lower back. Did do some rack pulls with a belt that felt good. Focused on width first, then through in some nasty band rear delt squeezes with HEAVY cable rows. Went heavy and hard on shrugs. Rack pulled 405 x 10 unloading at bottom pretty easily. Wide-Grip Pullups for 6 sets including 30 x 6 and 40 x 4 strict. Love rear delt/scapula band squeezes.

Doing chest with heavy flat DB presses, incline bench, incline cable flies, some nasty overhead presses and arm supersets. CAN'T WAIT!

[bull.dogz]

My sinuses kill from my allergies. Blah!


Now where are those pictures?

[rich55]

My sinuses kill from my allergies. Blah!


Now where are those pictures?

Yes, not fun!! I know, I know. I promise to put some up this week.


CHEST DAY 5/7:

Today I had only about 40 minutes to hit chest and whatever time I had for a little arms at the end. Not too shabby, but will hit my presses better next week.

Flat DB Press
60 x 8
80 x 8
95 x 8
110 x 5
110 x 4
60 x 22 semi-supinated

Incline Bench
45 x 10
135 x 8
185 x 8
205 x 5

Incline Cable Flies
4 sets of 10
- SUPERSET -
Perfect Pushups
3 sets of 10 or so. Last set took eccentric super slow and held stretch for about 5.

Alternating Hammers & Alternating Cross Chest Hammers
35's x 8 each way each arm
40's x 8 each way each arm
45's straight up & then across ---> ran out of time

1-Arm DB Extensions
Some serious self spotting here to keep it feeling good on the tris.
25 x 15
30 x 10
30 x 4 --> no rest between last set

I ran out of time at the end with a client waiting on me. I did 2 sets of 15 rep EZ curls with 60 and 80 supersetted with double pushup burpees with him to keep him going.

[rich55]

LEGS 5/8:

Wanted to save my lower back for some bent-over back stuff on Monday. Will hit some squats next week. Hit the leg press hard to make sure I got it done. Kept it short and sweet. Will hit some squats and heavier straight-leg deads next week. Quads and glutes are CRUSHED today.

Low Stance Shoulder Press
Feet on lower panel just inside shoulder width. Decided to burn them out.
180 x 50
270 x 25
360 x 15
450 x 10
540 x 15
270 x 22 ---> feet real close

Walking DB Lunges
40's were a little rough and the 65's were brutal. Didn't break stride, but it was tough.
BW x ~22 steps/leg
40's x ~22 steps/leg
65's x ~22 steps/leg

Seated Leg Curls
120 x 12
145 x 12
160 x 9
- SUPERSET -
Straight-Leg DB Deads
Slow eccentrics
55's x 10
70's x 10
85's x 10

PROGRESS REPORT:
I'm currently sitting about 184 lbs and am probably my leanest at this weight I've ever been. I put a suit on today for church that I bought in March that was snug and today was the last day I'll be able to wear it. My legs and shoulders could bust it at any abrupt move. I'm looking forward to this week's training. My goal is to slowly work my way back up to a lean 190.

[farmerson12]

LEGS 5/8:

I'm currently sitting about 184 lbs and am probably my leanest at this weight I've ever been. I put a suit on today for church that I bought in March that was snug and today was the last day I'll be able to wear it. My legs and shoulders could bust it at any abrupt move. I'm looking forward to this week's training. My goal is to slowly work my way back up to a lean 190.

Its always a bittersweet moment when you cant where some clothes anymore bc of increase in muscle size. Awesome job man!

[rich55]

Its always a bittersweet moment when you cant where some clothes anymore bc of increase in muscle size. Awesome job man!

YES SIR!!!


-----------------
PULL DAY 5/10:

Corner Barbell T-Bar Rows
1-second holds at top.
90 x 10
135 x 10
160 x 8
180 x 6
205 x 4
135 x 9

Rack Deads
Moved it down another notch below my knee making them tough. Dead stopping as usual. Lower back was tight.
225 x 10
315 x 8
405 x 6

Weighted Wide-Grip Pullups
BW x 10
20 x 8
30 x 6
BW x 8
BW close-grip x 8

Fat Grip DB Curls
30 x 8
35 x 8
40 x 5
drop to 30 x 8
- SUPERSET -
Straight Arm Pulldowns
52.5 x 15
57.5 x 15
62.5 x 13
62.5 x 11

EZ Bar Curls
60 x 15
80 x 10
90 x 6
- SUPERSET -
Low Cable Rope Rows
Love these on our DAP!
67.5 x 10
72.5 x 10
77.5 x 7 + 5 partials

PERSONAL NOTE:
I was informed today that my Grandma passed. I will be traveling down to Georgia this weekend for the funeral instead of judging the Tri-State. I'm looking forward to reconnecting with family and putting some family stuff at peace. It was saddening news.