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

  1. #41
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    This past weekend and well...week have been crazy busy. Friday and Saturday was spent working and preparing for the party. I cleaned for 3 hours and then cooked for 2 hours on Saturday. And, I still managed to smash arms before.

    Awesome Arm Day 11/1:

    A1- Barbell Curls 65 x 10, 90 x 11, 95 x 7 x 5
    A2- Rope Pulldowns 70 x 10, 95 x 12, 100 x 10 x 9
    B1- Across Chest Hammer Curls 25 x 14, 27.5 x 11 x 10
    B2- Lying EZ Extensions 75 x 12 x 11 x 10
    C1- Reverse EZ Bar Curls 65 x 12, 70 x 9 x 8
    C2- Dips BW x 19 x 15 x 12
    D1- Seated Strict Curls 25 x 12, 27.5 x 10, drop to standing hammers
    D1- Lying Kickbacks 25 x 15 x 15 , drop to bent-over kickbacks

    Ran out of time. Trained a client came back and did Behind-Back Barbell Wrist Curls, Standing Calf Raises and Donkey Calf Raises.

    Took Sunday off as usual. Went to our Master's Welcome production at church with a few friends preceded by dinner. Did some furniture shopping too.

    Monday Chest Day 11/3:

    James and I blew this one up! My chest is hurting from this one. I don't think there has been one chest day yet since September that has not ended in massive soreness.

    Incline Bench 135 x 10, 185 x 5, 205 x 8 x 7 x 5
    Flat DB Press 85 x 10 x 8 x 7, 65 x 13
    Machine Chest Squeezes 110 x 14 x 13 x 12
    A1- Incline DB Flys 55 x 12 x 11 x 10
    A2- Smith Machine Incline Press 135 x 9 x 8 x 8

    Beating Up Back 11/4:

    Looked at more furniture in the morning, trained tons of peeps and voted.

    T-Bar Rows 90 x 10, 125 x 9 x 8, 135 x 6, 90 x 13
    Straight-Arm Pulldowns 110 x 14 x 13 x 12
    A1- High Pulley Underhand Rows 110 x 15, 120 x 15, 130 x 12 x 11
    A2- Underhand Close-Grip Pulldowns 110 x 10, 120 x 10, 130 x 9 x 8
    Angled Hammer Pulldowns 100 x 13, 110 x 13, 120 x 10
    Seated Cable Rows 180 x 9 x 7, drop to 150 x 9, drop to 2 sets of row variations
    Seated Calf Raises 120 x 15, 125 x 12 x 11
    Standing Calf Machine 160 x 11, drop to 140 toes in, drop to 120 toes out
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  2. #42
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    KILLER LEGS 11/6:

    I smashed legs with Greg, James and Matt (The_Animal11). This was the best leg smashing in a few weeks (not that the last few were a piece of cake). I took the elevator downstairs one flight of stairs at the end to prevent falling face first down the stairs, haha.

    Band Squats (Blue) 45 x 10, 135 x 10, 185 x 10, 205 x 8, 215 x 5
    Straight-Leg Deads 135 x 10, 225 x 15, 275 x 13 x 10
    A1- Narrow Hack Squats 140 x 10, 140 x 10, 190 x 10
    A2- 1-Leg Standing Curls 55 x 13 x 11 x 10
    Machine Leg Extensions 130 x 15, drop to 100 x 8, 145 x 12 x 8 x 4

    The first set of leg extensions was a straight up drop set. The second set with more weight using 10 second rest pauses. This was killer!! Certainly a leg workout to grow on.

    Growing Shoulders 11/7:

    James and I smashed our shoulders today. As I felt my strength increase, I was getting fired up as though they were almost instantaneously growing. Ah, the pump is a beautiful thing.

    Arnold DB Press 55 x 10, 75 x 8 x 6, 55 x 13 x 8
    A1- Seated DB Shrug to Lateral Push 50 x 12, 55 x 10 x 10 x 10
    A2- Seated Front High DB Press 25 x 10, 30 x 10, 35 x 10 x 7 ---> James forced me through a few extra on the last few
    Hammer Behind Neck Press 90 x 12 x 8 x 6
    B1- Underhand DB Laterals 17.5 x 15, 18.75 x 15, 20 x 15 ---> at this point, was just feeling awesome digging REAL deep for more reps
    B2- DB Laterals 17.5 x 10, 18.75 x 10, 20 x 6
    Bent-Over DB Laterals 32.5 x 14 x 11, drop to 20 x 13
    Standing Hammer Shrugs 360 x 11 x 9 x 9 ---> 4 plates was just sitting on it, so why not?

    I cannot wait to train arms tomorrow!! We have decided to stay in town this weekend, which will be very nice to just chill and prep for Angie moving in soon. 15 days till the wedding!!!
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  3. #43
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    Gotta put the Woman first!

    There is less than 2 weeks till our wedding and boy I am psyched! We are in the process of getting my condo ready for her to move in and getting ready to make the trip out to Vegas next Thursday for our wedding next Saturday (11/22).

    With SO much going on and with stress on high, spending time with my future wife Angie is a must. I put Angie first before ALL other things in life including work and training. God comes very first actually, but you get my drift.

    I took Saturday off to spend time with her beginning with brunch at North Star. My arm day was pushed back to Sunday. Today, I cancelled a few appointments just to spend a little more time with her amidst the hectic time.

    I typically take the Sabbath off, but felt it was a good day to train since I missed arms and even do a little ministering during my workout. And, just for fun I threw in chest too.

    Holy Show Muscles 10/9:

    Between our morning and evening service I blasted chest and arms for a killer workout.

    A1- Incline Bench Press (with red bands) 45 x 10, 95 x 10, 115 x 8 x 7
    A2- Barbell Curls 65 x 10, 85 x 12, 90 x 9 x 7
    B1- Flat DB Press 85 x 8 x 8 x 7 x 7
    B2- Seated Strict DB Curls 27.5 x 12, 30 x 9 x 9
    C1- Machine Chest Squeezes 110 x 14 x 13 x 12
    C2- Hammer Rope Cable Curls 85 x 15, 85 x 13, drop to 65 x 12 (repeated DS)
    Incline Semi-Sup DB Press 55 x 12, 60 x 10 x 11, pushups after last set
    Lying EZ Skullcrushers 75 x 12, 80 x 10 x 9
    Rope Pulldowns 90 x 12, drop to 70 x 10, 80 x 12, drop to 65 x 10
    Strict Pushdowns 40 x 20, 50 x 13

    My tris are killing me from this one!! James too from what I hear. Chest and bis are sore, but man my tris!

    Monday Back Day 11/10:

    James and I blasted back ultra hard. He missed last week and was feeling it.

    A1- Straight-Arm Pulldowns 110 x 15, 120 x 15, 130 x 12 x 11
    A2- Seated Cable Rows 140 x 10, 160 x 10, 170 x 8, 170 x 11 ---> James fired me up
    Angled Hammer Pulldowns 115 x 13, 125 x 13, 135 x 10
    Close-Grip Pulldowns (with shoulder-width grip) 160 x 10, 170 x 10, 180 x 8
    Bent-Over Smith Rows 145 x 12, 145 x 10, drop to 95 x 10
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  4. #44
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    Love is in the air........
    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).

  5. #45
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    Quote Originally Posted by bull.dogz
    Love is in the air........
    Yes, it most certainly is!!! How is your training going?

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

    Leg Smashing 11/12:

    James and I smashed our legs yesterday. I was feeling a little tired, but still dug deep for a good workout. I threw in some good ole regular deadlifts to start, which I had not done heavy in many months. I switched up my stance to a more moderate stance vs. sumo stance to pull in more glutes and hams versus hips and back.

    Deadlifts 135 x 10, 225 x 10, 275 x 10, 315 x 10, 345 x 8
    Leg Extensions 85 x 10, 145 x 15 x 13 x 12
    Smith Machine Front Squats to ground 135 x 10, 155 x 10, 135 x 14, 95 x 20
    Leg Extensions twisting toes in at top 100 x 12 x 11 x 11 ----> blasted our outer sweeps
    Seated Leg Curls 90 x 15, 95 x 13 x 11

    This next week before the wedding I am mixing it up my split and pushing workouts forward. My plan:

    Tonight: Chest & Shoulders
    Friday: Off
    Saturday: Arms
    Sunday: Off
    Monday: Back & Traps
    Tuesday: Legs
    Wednesday: Off
    Thursday: Leave for Vegas in the morning
    Friday: ???
    Saturday: OUR WEDDING!!!!

    I will hit chest, shoulders & arms while out in Vegas in 1-2 workouts before the wedding then taking Saturday through Tuesday off returning back to the gym on Wednesday before Thanksgiving.

    POST-WEDDING TRAINING PLAN:

    - A mix of power training and hypertrophy training to hit the body twice per week
    - Blue Gene & Blue Up will be added!
    - More calories
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  6. #46
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    Training is getting better.

    Are you guys staying in Vegas for your honeymoon?
    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).

  7. #47
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    Quote Originally Posted by bull.dogz
    Training is getting better.

    Are you guys staying in Vegas for your honeymoon?
    Better is good. Keep after it!! Be an example for all other CL fans.

    We are staying there for 3 nights after the wedding. We are planning on taking a cruise in the spring to get away once we settle in.


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

    Mixing up Chest & Shoulders 11/13:

    I mixed it up by going to my girl's gym nearby her current place on the east side of Columbus, Lifestyles. The gym is more family oriented and comes equipped with rubber dumbbells and barbells. I don't like lifting these fake-feeling dumbbells, but it got the job done.

    Angie work's out upon occasion, but she wanted me to show her a thing or two that she could repeat a few times before the wedding. I taught her in between my sets and she even managed to give me a spot on the incline with a little coaching. Awe, how cute haha. Don't really track weights or reps much when in a new gym.

    Incline Benchpress
    Flat DB Press
    A1- High Cable Crossovers
    A2- Semi-Sup Incline DB Press
    Machine Chest Squeezes
    Incline/Flat/Decline Machine Press Triple Set
    Seated DB Laterals
    Seated DB Shrug to Lateral Push
    B1-Underhand DB Lateral Raise
    B1- Standing DB Press
    Shoulder-Width Shoulder Pushups

    Yeah, I am sore today. Looking back, I know why. I took today off, ate a lot of food (including massive amount of chinese) and had date night. Tomorrow , I am hitting arms with James.
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  8. #48
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    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).

  9. #49
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    Quote Originally Posted by bull.dogz
    NICE! That was awesome Laurie!! And you probably didn't even know that Angie is a singer with heavy country influence.
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  10. #50
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    Limb Blasting 11/15:

    I blasted my arms today setting fire to my bis and tris. I also threw in forearms and calves to full crush my limbs in an hour.

    A1- Barbell Curls 65 x 10, 90 x 12, 95 x 8 x 6
    A2- Rope Pulldowns 75 x 10, 100 x 14, 105 x 10 x 8
    B1- EZ Bar Skullcrushers 80 x 10 x 9 x 8
    B2- Seated DB Strict Curls 30 x 11 x 9 x 9
    C1- Alternating DB Extensions 20 x 9, 21.25 x 7, 22.5 x 6 ---> holding the stretch throughout kills!
    C2- Across Chest Hammer Curls 25 x 13, 27.5 x 10 x 10
    D1- Strict Pushdowns 50 x 15, 55 x 13, 60 x 11
    D2- EZ Reverse Curls 70 x 12, 75 x 8 x 6
    Lying DB Kickbacks 25 x 13 x 11, drop to 15 bent-over (10 out/5 straight)
    Behind-Back Bar Curls 95 x 13 x 9
    Seated Calf Raises 127.5 x 13 x 11 x 9
    Donkey Calf Raises 270 x 11 x 10 x 9

    I slammed 2 rice ***** & some Golden Finish. After hitting up Lowes, I smashed a stack of buckwheat pan***** filled with berries, banana High5 and a little cottage cheese and topped with natty PB and jelly.

    I then spent 2 hours assembling a cabinet and was so hungry I decided to make a North Star-motivated concoction:

    Spicy Eggs & Sweetened Potatoes
    1 whole egg & 7 whites scrambled and topped with parmesan cheese, salsa and seasoned pepper. I nuked a medium-sized sweet potato most the way through and then tossed it in the pan with a little canola oil butter and substitute brown sugar. Ate it all on a big plate all jumbled up. SO GOOD!!
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  11. #51
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    Quote Originally Posted by rich55
    NICE! That was awesome Laurie!! And you probably didn't even know that Angie is a singer with heavy country influence.
    I'm sure she can sing it a lot better than I can. I've had several requests not to sing anymore.
    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).

  12. #52
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    I AM MARRIED!!!

    Woohooo!!! Our Las Vegas wedding was fantastic!! Angie Damron and I have now become one.

    Pre-Wedding:

    We arrived early last Thursday, worked out and then had dinner with family that evening. We then went to the Hoover Dam that night. Friday we had a barbecue at Sherry's (Angie's old roomie and BF) parents who live in Vegas. I was not nervous at all...

    ...then Saturday came! We met with our minister and got our marriage license that morning. After that, I had to chill until shortly before the wedding at 7:30pm. WAY too much time to sit around and wait, haha. I tanned and grabbed an arm workout to kill some time and relax. The butterflies kicked in again.

    At that point, I just wanted to do get married but the build-up was severe. Plus, I wanted to make sure that I was looking top notch for Angie. My dad helped me prep and get my tux all straightened out. I met up with my groomsmen Greg and James at about 6pm at the Wynn hotel outside our chapel there. I started to relax more greeting family and friends.

    The Wedding:

    Then, I walked into the chapel with the minister to go over the logistics. Everything began to go very fast at this point. Next thing I knew, I was lined up outside the chapel with my heart pumping through my tux! I walked in with the minister and watched the wedding party proceed into the chapel. The door shut and the music kicked in with my heart pumping even more (getting excited just thinking about it, haha).

    When she walked in with her father, I smiled REAL big and straight-up had tears come to my eyes! She looked SO BEAUTIFUL!! Heck, she couldn't even look at me though because she would have lost it, haha.

    We held hands through the entire ceremony with eyes fixated on each other. Our ceremony included our declaration of faith in Christ, reading of scripture from Ephesians, prayer and our vows. All of our experience performing did not help our nerves at all on this most important day. My face went numb from smiling so much, haha. I enjoyed the reading of our vows very much and of course the kiss (which produced one of our best pictures). After the kiss, I calmed and was simply filled with joy.

    Our pictures turned out AWESOME too and we are gonna try to scan a few to have the digital images. We went to the incredible Bellagio buffet after and then spent the next 3 full days in Vegas fully enjoying the beginning of our marriage as we should. We did get a chance to see the Phantom of the Opera at the Venetian, which was AMAZING.

    Now, we are fully getting settled in at my pad (now our pad). I am so thankful on this Thanksgiving day and truly ecstatic to be with my most wonderful wife.
    **CONTROLLED LABS SPONSORED ATHLETE**
    **THENUTRITIONX.COM SPONSORED ATHLETE**
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  13. #53
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    STRENGTH, POWER & CONTROLLED LABS BLOW-UP STACK!

    That is right! The next phase of my training includes some straight-up STRENGTH and POWER training combined with Controlled Labs Blue Gene & Blue Up.

    The first 2 months following the Naturalmania has included mostly volume-based hypertrophy training. The next 3 months will be strength & power. And, then I will do a hybrid of power & hypertrophy. My goal this phase is to increase my strength, improve weaknesses (particularly my bench) and of course add size.

    I took off 4 days from training following my wedding and got started back up on Thanksgiving Day. Yes, my gym is open. I must thank Elite Fitness Systems for the old-school booklet I used as the base of this routine.

    TRAINING SPLIT:

    Monday- Dynamic Effort Upper Body
    Tuesday- Max Effort Lower Body
    Wednesday- Off
    Thursday- ME Upper Body
    Friday- DE Upper Body
    Saturday- Back, Traps, Bis, Calves & whatever I feel necessary
    Sunday- Off for the Sabbath

    Thanksgiving ME Upper Body 11/27:

    Flat Benchpress w/ red bands doubled
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    165 x 5
    175 x 4 --> fail

    Wide-Grip Pullups = performed strict & controlled
    BW x 9 max --> been a while = weak
    5 BW sets x 5 reps thereafter --> tough but no failure

    3-way shoulder raises
    10 lbs x 20 to front
    10 lbs x 20 to side
    10 lbs x 20 bent-over
    Performed as a tri-set 3 times. Last 2 sets included breathing reps due to excruciating burn.

    Lying DB Skullcrushers
    20 x 10
    25 x 10
    30 x 10 ---> last rep inched up = weak
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  14. #54
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    Quote Originally Posted by rich55 View Post
    I AM MARRIED!!!

    Woohooo!!! Our Las Vegas wedding was fantastic!! Angie Damron and I have now become one.

    Pre-Wedding:

    We arrived early last Thursday, worked out and then had dinner with family that evening. We then went to the Hoover Dam that night. Friday we had a barbecue at Sherry's (Angie's old roomie and BF) parents who live in Vegas. I was not nervous at all...

    ...then Saturday came! We met with our minister and got our marriage license that morning. After that, I had to chill until shortly before the wedding at 7:30pm. WAY too much time to sit around and wait, haha. I tanned and grabbed an arm workout to kill some time and relax. The butterflies kicked in again.

    At that point, I just wanted to do get married but the build-up was severe. Plus, I wanted to make sure that I was looking top notch for Angie. My dad helped me prep and get my tux all straightened out. I met up with my groomsmen Greg and James at about 6pm at the Wynn hotel outside our chapel there. I started to relax more greeting family and friends.

    The Wedding:

    Then, I walked into the chapel with the minister to go over the logistics. Everything began to go very fast at this point. Next thing I knew, I was lined up outside the chapel with my heart pumping through my tux! I walked in with the minister and watched the wedding party proceed into the chapel. The door shut and the music kicked in with my heart pumping even more (getting excited just thinking about it, haha).

    When she walked in with her father, I smiled REAL big and straight-up had tears come to my eyes! She looked SO BEAUTIFUL!! Heck, she couldn't even look at me though because she would have lost it, haha.

    We held hands through the entire ceremony with eyes fixated on each other. Our ceremony included our declaration of faith in Christ, reading of scripture from Ephesians, prayer and our vows. All of our experience performing did not help our nerves at all on this most important day. My face went numb from smiling so much, haha. I enjoyed the reading of our vows very much and of course the kiss (which produced one of our best pictures). After the kiss, I calmed and was simply filled with joy.

    Our pictures turned out AWESOME too and we are gonna try to scan a few to have the digital images. We went to the incredible Bellagio buffet after and then spent the next 3 full days in Vegas fully enjoying the beginning of our marriage as we should. We did get a chance to see the Phantom of the Opera at the Venetian, which was AMAZING.

    Now, we are fully getting settled in at my pad (now our pad). I am so thankful on this Thanksgiving day and truly ecstatic to be with my most wonderful wife.
    congrats man, thats great!
    Controlled Labs Athlete

  15. #55
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    DE LOWER BODY DAY 11/28:

    DE Band Squats w/ blue bands
    185 lbs for 10 sets of 2 reps w/ explosive positives

    DE Deadlifts
    I have switched my stance up on those going with a shoulder width stance and wider grip pull more from my hams and glutes. I want more thickness back there!
    225 lbs for 10 sets of 1 rep w/ explosive positives

    Reverse Hypers
    BW x 10
    30 x 10
    40 x 10
    50 x 10 ---> last few reps were real tough

    45 Degree Oblique Bends
    Have not done these in ages and I have been sore since! Haha.
    BW x 10
    BW x 10
    BW x 10

    Hanging Knee Raises
    Controlled crunch upward bringing knees to my chin
    BW x 10
    BW x 10
    BW x 10 ---> last few were brutal

    SATURDAY BB'ing DAY 11/29

    This day is to make sure that I don't miss anything that powerlifters don't care about. I need more back, bis, traps & calves. Didn't get to calves today as I had to get back to the wife.

    Barbell Curls
    65 x 8
    75 x 8
    85 x 8
    95 x 8
    100 x 5 ---> fail

    Hammer Low Rows
    135/side x 6
    150/side x 6
    165/side x 6 ---> hard, but not no failure. Wanted to ease into this split of back training.

    Seated Cambered Bar Shrugs
    135 x 10
    185 x 10
    205 x 10
    215 x 10
    225 x 10

    DE UPPER BODY 12/1:

    Greg joined me today for this one and he was psyched to begin this new training.

    DE Flat Bench w/ Various Grips
    We rotated narrow (17"), moderate (26") and wide (32") grips between index fingers each set.
    165 for 8 sets x 3 reps ---> explosive

    3 Board Press
    165 x 3
    225 x 3
    255 x 3 ---> tough but nailed it

    Incline DB Press
    65 x 10
    75 x 10
    85 x 10 ---> touch on elbows from Greg to keep control

    Bent-Over DB Rows (both arms simultaneous)
    55 x 10
    65 x 10
    75 x 10 ---> tough but doable

    Strict Cable Pushdowns
    60 x 12
    70 x 12
    80 x 9 ---> fail
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  16. #56
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    Quote Originally Posted by rich55 View Post
    Didn't get to calves today as I had to get back to the wife.
    Honeymooners!
    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).

  17. #57
    Join Date
    Apr 2007
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    ME LOWER BODY DAY 11/2:

    Low & Narrow Box Squats
    Feet slightly closer than shoulder width using a box a few inches below parallel.
    45 x 5
    95 x 5
    135 x 5
    175 x 5
    205 x 5
    245 x 5 ---> tough, but a good start

    Homemade Glute Ham Raises
    Quite rough with a pad, mat, toes against the wall and Greg holding my heels. But it got the job done.
    BW x 5
    BW x 5 --> 2 pushing off ground
    BW x 5 ---> 3 pushing off ground
    BW x 5 ----> Pushing off ground a little on each, working negatives and finish

    Walking Lunges = nice & slow
    BW x 10 steps each ----> Just found out our normal run is 25 or so, haha!
    30 lbs x 10 each
    50 lbs x 10 each ---> pretty tough, but its been a while

    Hyperextension
    Lots of core on this routine. 2 second holds.
    BW x 15
    BW x 15

    Weighted Situps
    2 second holds
    BW x 10
    8 lb medicine ball x 10
    8 lb medicine ball x 10
    **CONTROLLED LABS SPONSORED ATHLETE**
    **THENUTRITIONX.COM SPONSORED ATHLETE**
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  18. #58
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    Apr 2007
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    Quote Originally Posted by Quelly View Post
    congrats man, thats great!
    Thanks Eric! Much appreciated.

    Quote Originally Posted by bull.dogz View Post
    Honeymooners!
    That is right, haha! Now if it was chest or arms, I would have just asked for forgiveness.
    **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!

  19. #59
    Join Date
    Apr 2007
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    ME UPPER BODY 12/4:

    Yesterday, was awesome as I moved up on every movement. This was my first day back last week after the break, so I had plenty of room for improvement this week. TIME TO GROW!!

    Flat Bench w/ Bands
    Red bands doubled. Controlled, slow negatives & powerful positives.
    95 x 5
    135 x 5
    155 x 5
    175 x 5 ---> previous fail, but tore it up this time!
    185 x 5 -----> real tough, but inched up the 5th one!!
    190 x 3 -------> fail

    Wide-Grip Pullups
    1-second squeeze, controlled negative and 1-second stretch
    BW x 6
    BW x 6
    BW x 6
    BW x 6
    BW x 6
    BW x 6 ---> MUCH better than last week

    3-Way Raises
    Front, Side & Rear performed with control
    10 lbs x 20/20/20 reps
    10 lbs x 20/20/20 reps
    10 lbs x 20/20/20 reps ---> better than last week, no pauses needed

    Lying DB Extensions
    Made these more difficult by touching the end of dumbbell ALL the way down to shoulders for deep stretch. Quite hard!
    25 x 10
    30 x 10
    31.25 x 9
    30 x 9

    DE legs tonight!!
    **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. #60
    Join Date
    May 2006
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    bands and chains are the bomb

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