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

  1. #581
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    EPIC PRECONTEST LEGS AT 17 DAYS OUT!

    Mr. Nate Dunning was on hand for the beat down that we both gave to the iron and it gave back to us!

    Squats
    10 sets and 82 reps.
    45 x 10
    135 x 10
    225 x 8
    275 x 5
    315 x 5
    365 x 5
    385 x 1
    405 x 1 -----> SLOW on the way up, but got it haha
    315 x 12
    225 x 25 ------> hit 20 without stopping. In good cardio shape despite absence of "cardio"

    Leg Extensions
    At this point I felt like I was on a tiny boat on the ocean rocking in the waves haha. Excruciating burn and pump.
    115 x 10
    160 x 10
    205 x 10
    250 x 11
    - SUPERSET -
    Seated Leg Curls
    115 x 10
    145 x 10
    160 x 10
    175 x 10

    Walking Barbell Lunges
    Hit a small set across the gym to warm up
    135 x 50 yards
    135 x 50 yards

    And all this equals leg cramps. Ouch! Fighting them and praying not to get woken up in the middle of the night with one. The battle continues!!
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  2. #582
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    100 yards of lunges. Hit 60 steps and 42 without stopping. Very nice!




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

    16 DAYS OUT CLEAN UP WORK!

    Legs were pretty tight after all that ^^^. Today the focus was a little chest, lots of tris and calves. Pressing felt shaky today, so I just pushed as hard as I felt comfortable with the less padding. We did hit chest heavy on Monday already.

    Incline Bench
    45 x 10
    95 x 10
    135 x 10
    185 x 8
    205 x 5
    225 x 2 ---> took a tap on 3
    225 x 1 ----> took a tap on 2
    185 x 9 ------> took a tap on 10

    Flat DB Press
    60 x 12
    80 x 8
    95 x 8 ---> work, ugh
    110 x 3
    90 x 9

    Slight Incline Neutral DB Press
    50 x 20
    60 x 20
    70 x 17
    70 x 12

    Rope Pushdowns
    4 sets of 10-15
    - SUPERSET -
    Standing Smith Calf Raises
    185 x 15
    225 x 10
    275 x 9
    275 x 8
    225 x 14

    DB Skullcrushers
    25 x 15
    30 x 15
    35 x 8
    35 x 7
    - TRISET -
    Seated Calf Raises
    100 x 15
    120 x 15
    140 x 12
    100 x 18
    - TRISET -
    EZ Reverse Curls
    60 x 15
    70 x 15
    80 x 11

    Overhead V-Bar Pushdowns
    4 sets of 10-15

    Dips
    3 sets of 15-25

    2.25 mile Jog
    Yeah, why not? Beautiful day for a downtown jog. Pushed it a little, but had to watch out for my cramps quads that are just pealing out as the day goes. Found a very cool site www.walkjogrun.net. They have an iphone app too.
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  3. #583
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    Quote Originally Posted by bwelch1985 View Post
    Holy crap those parking lot lunges are SICK. I nearly barfed just watching that carnage! haha You've definitely got a gift for pushing yourself beyond the normal limits (no pun intended) when it comes to leg training in particular!

    btw, I'll be hitting up CiCi's in your honor after my workout tomorrow! SOOOOOO EXCITED!
    Haha, thanks man! Right now I'm just pushing everything to the MAX!!! Hope the Cici's was stupendous!!! I look forward to heading back there soon!

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

    12 DAYS OUT!!!

    That's right, just 12 days! I'm feeling real good and everything is continuing to tighten up each day. I hit some shots after today's workout and was pleased with how I'm dialing in. The past few days:

    FRIDAY: Off
    SATURDAY: Strongman, Deads 405 x 13!!!
    SUNDAY: 2.7 mile run and 20 minutes of posing
    TODAY: 2 hours of chest and arms

    Weight is still sitting 166 in the AM and 169 later. I leaned out quite a bit this week. The waist is now down to 27.75. I'm starting to get psyched for Texas!! Today's action with Yo, Adam, Seth & Justin included:

    Flat DB Press: 110's x 5 & 90's x 11
    Incline Bench: 225 x 1 ---> getting tough
    Incline Flys: 70's x 9
    Incline Bench again after: 145 x 12
    DB Curls: 45's x 8, 50's x 4
    Tri-Set of Close-Cable Curls, Pushdowns & Plyo Pushups
    Superset of Overhead Rope Extensions and Single Arm Machine Curls

    Pushed up legs till tomorrow, so I could do one last light one on Saturday.
    **CONTROLLED LABS SPONSORED ATHLETE**
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  4. #584
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    BIG ANNOUNCEMENT AT 10 DAYS FROM TEXAS!

    First the announcement:

    Dear Clients, Friends and Family of Beyond Limits Training,

    Over the past two years I've worked tremendously hard to build a gym,
    brand and environment for which all levels of people can achieve
    extraordinary fitness goals. However, I must resign as manager and
    trainer at Beyond Limits Training, LLC. I have thoroughly enjoyed
    working with each of you, but have decided to prioritize the needs of my
    family before that of my profession.

    To my clients that are working towards goals, I will be happy to
    continue consulting with each of you in transition. The past six years
    of personal training has been an incredible journey that is not yet
    finished.

    Sincerely,

    Rich Lauro
    Owner/Manager/Trainer
    Beyond Limits Training, LLC


    Now for today's leg workout as I keep pushing towards Texas:

    Squats
    45 x 10
    135 x 10
    225 x 8
    275 x 5
    315 x 5
    365 x 4
    395 x 1

    Glute Ham Raises
    BW x 10
    18 x 8
    26 x 8
    26 x 6, drop to BW x 6

    High Stance Leg Press
    Took these slow and controlled.
    360 x 15
    540 x 15
    630 x 10
    720 x 7

    Seated Calf Raises
    4 sets x 10-20
    - SUPERSET -
    Alternating Lunges in Place
    45 x 10/leg
    95 x 10/leg
    135 x 10/leg
    185 x 10/leg

    Posed tonight with the Mrs. coaching for 20 minutes. Will keep working on the posing from here on out!
    **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!

  5. #585
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    10 DAYS OUT FIGHTING SLUGGISHNESS:

    The last 2 days in the gym have been pretty rough battling lethargy set to set. That doesn't make much sense on 300 g of carbs other than the high volume of training and low body fat levels. Yeah, okay that is the culprit. But, the BATTLE CONTINUES! Currently sitting 165/168 and am WAY up over 2 years ago and my personal best. Way up!

    BACK DAY!!

    Prone DB Rows 4 sets up to 85
    Wide-Grip Pullups 4 sets up to 45
    1-Arm DB Rows 4 sets up to 139
    Smith Shrugs in Front 3 sets up to 325
    Prone Plate Loaded Rows 4 sets up to 150
    Smith Shrugs in Back 2 sets of 275
    Close Grip Pulldowns Leaning Back 3 sets of 120
    Some ab work

    Posed hard for 25 minutes later at midnight. Scaled back the carbs just a smidge this evening and may do the some before a refeed Friday/Saturday. Steak and asparagus goes through me like nothing haha! Shoulders tomorrow with a good group.
    **CONTROLLED LABS SPONSORED ATHLETE**
    **THENUTRITIONX.COM SPONSORED ATHLETE**
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    http://www.BeyondLimitsTraining.net
    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

  6. #586
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    Quote Originally Posted by rich55 View Post
    BIG ANNOUNCEMENT AT 10 DAYS FROM TEXAS!

    First the announcement:

    Dear Clients, Friends and Family of Beyond Limits Training,

    Over the past two years I've worked tremendously hard to build a gym,
    brand and environment for which all levels of people can achieve
    extraordinary fitness goals. However, I must resign as manager and
    trainer at Beyond Limits Training, LLC. I have thoroughly enjoyed
    working with each of you, but have decided to prioritize the needs of my
    family before that of my profession.

    To my clients that are working towards goals, I will be happy to
    continue consulting with each of you in transition. The past six years
    of personal training has been an incredible journey that is not yet
    finished.

    Sincerely,

    Rich Lauro
    Owner/Manager/Trainer
    Beyond Limits Training, LLC


    Now for today's leg workout as I keep pushing towards Texas:

    Squats
    45 x 10
    135 x 10
    225 x 8
    275 x 5
    315 x 5
    365 x 4
    395 x 1

    Glute Ham Raises
    BW x 10
    18 x 8
    26 x 8
    26 x 6, drop to BW x 6

    High Stance Leg Press
    Took these slow and controlled.
    360 x 15
    540 x 15
    630 x 10
    720 x 7

    Seated Calf Raises
    4 sets x 10-20
    - SUPERSET -
    Alternating Lunges in Place
    45 x 10/leg
    95 x 10/leg
    135 x 10/leg
    185 x 10/leg

    Posed tonight with the Mrs. coaching for 20 minutes. Will keep working on the posing from here on out!
    Oh wow! Good luck with your next adventure!
    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. #587
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    Quote Originally Posted by bull.dogz View Post
    Oh wow! Good luck with your next adventure!
    Haha, it will be interesting to see how things shake out! Thanks!!

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

    ONE WEEK TILL SHOW TIME!

    That's right! Peak week has begun. I'm picking a few gallons of water tomorrow after church to get this thing going! Drinking just a little more water than normal to start the week. How I wrapped up last week in short:

    Thursday: CRUSHED shoulders with Justin and went for a 2.3 mile jog outside in the heat
    Friday: Smashed arms with Seth & Justin
    Today: Light legs, abs & some light farmer walk/shrugs

    Tonight we did a ton of walking as we picked up 120 pounds of iron for my wife at home, some clothes for Texas and a baker's dozen from Cheryl's cookies to add to the freezer haha. Light legs went a little something like this with a bunch of supersets:

    Squats - 4 sets of squats up to 315
    & Decline Situps 3 x 12

    Leg Press Calf Raises - 3 sets of 10-15
    & High Stance Leg Press - up to 6 pps

    Leg Extensions - 3 sets up to 190
    & Leg Curls - 3 sets up to 140

    Walking Lunges - 40 steps no weight
    & Close-Grip Leaning Pulldowns - 3 sets light
    & Reverse Crunches - 3 sets of 10-15

    20 farmer shrugs, farmer walk 25 yards, 20 farmer shrugs, farm walk back 25 yards - 123/hand

    Carbs & Peaking Oh My!
    Each day I'm tightening up in the little areas that are the last to come in for me. I had a little less carbs on Thursday & Friday morning and then carbed up Friday and Saturday morning. Felt REAL full & dry at 169 Friday evening (up 1 pound actually). Weighed in a 165 this morning as usual.

    Today after breakfast and the above workout, I went LOW carb. Enjoyed maybe 120 g of carbs for breakfast and have had probably 40-50 g since. Tomorrow will top out at 180 maybe with them in the first 3 meals. I'm certainly flatter then yesterday, but tightening up. I may eat just a little more on Monday and bump it back up a bit on Tuesday and steadily throughout the week. I'll be back on my normal diet by Thursday when I'm in Texas and then refeed Friday similar to yesterday.

    I'm psyched! Got my routine together. Putting a little tan on tomorrow then playing with the Dream Tan. It's my first time Have many clients to train on Monday & Tuesday, then it's time to get ready for TEXAS!!!!

    Bodyweight is weigh up over 2 years ago with much more fullness than 3 years ago and the conditioning of 2 years ago. Reading from this morning:

    "Thou comest to me with a sword, and with a spear, and with a shield; but I come to thee in the name of the Lord of hosts..." and THEN David slew Goliath! 1 Samuel 17. Let's do this!
    **CONTROLLED LABS SPONSORED ATHLETE**
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    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

  8. #588
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    4 DAYS OUT PEAKING & BACK!

    4 days!!!!! Wow, does time fly! Tomorrow I am packing up and getting ready for the trip first thing on Thursday. Super psyched! I will try to update here, but will put pictures up on Facebook after prejudging and update faster there. We are borrowing my stepmom's nice camera with a zoom. Hit me up on Facebook if you want to stay up on the WNBF Pro Men's Southern Natural. www.naturalfitnessproductions.com

    Today I weighed in first thing at 162 and with some meals at 165. 3 pounds have just fallen off in the last 4 days. Crazy! I'm certainly shedding water and am still shy of being filled out properly. BUT, I don't feel flat as I've felt before in the least. Thickness and fullness is still there 100%, but I'm just getting that shredded look that has been coming since last week day by day and what seems to be intraday a this point.

    With all that being said. I'm going to bump from 280 to 310 on carbs tomorrow with a shoulder & arm day tomorrow. I'll hold steady on Thursday with just some harder posing. I took off from posing today to recover and focused on stretching and foam roller this evening. Next up is another application of sunless tanning lotion.

    PUMPING BACK WELL BALANCED

    Exercises for my last back workout that I went about 80% in terms of intensity. Weight was much lighter than usual but really just much slower. This made my chest pretty sore today and will probably do the same to my back. Thought I did a fair amount of volume, but held back quite a bit focusing heavily on form.

    Lat Pulldowns
    Bent-Over Bar Rows
    T-Bar Rows
    Straight Arm Pulldowns
    Close Grip Pulldowns
    Plate Loaded Rows
    Farmer Pull to Shrug
    Incline Rear Delt Raises
    DB Shrugs

    ^^^ Yeah, couldn't help it haha. 4 days to recover with some more food coming too!
    **CONTROLLED LABS SPONSORED ATHLETE**
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    http://www.BeyondLimitsTraining.net
    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

  9. #589
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    WNBF SOUTHERN NATURAL WRAP UP

    Yes, I finished 3rd place in a lineup behind Miles Stovall (1) and Charles Fuller (2). Miles went onto to beat Chad Havunen in the overall. I was honored to be compared next to those guys. It was a humbling experience that has me so thankful for everything as it has been a TOUGH road. There was 2 classes with 7 in each with tough battles across the board. Thank God for the strength this prep with all that has been going on this prep.

    I was first in the prejudging lineup and stayed next to Miles which made me feel good. They flipped me in next to Charles on the other side and back out to the end by Miles. Right there, my mission was accomplished. Nearly 2 years ago I took 7th out of 9 and remained on the ends. Here I was compared to the best in class. 8.5 pounds up from 2 years ago I knew I was bringing my best. I was a little flat 2 years ago with a personal best conditioning and this time the focus was on fullness with conditioning. I could have been a little tighter (1-2 lbs), but this strategy paid off with the "Lightweight" class cutting at 183 lbs. I looked big and full at my size of 165.6 next to Miles at 183 and Charles in the mid-170's.

    I'm ecstatic and super psyched. What's next? Another 2 years off. I'm going to do another WNBF show in 2013 and then perhaps the Worlds if all goes well. First, I must focus on family, business and growing! I've got tons of pix up on my facebook page. I'll try to post some up here soon.
    **CONTROLLED LABS SPONSORED ATHLETE**
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    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

  10. #590
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    Congrats!!! I'll check out the pics!
    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. #591
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    Quote Originally Posted by bull.dogz View Post
    Congrats!!! I'll check out the pics!
    Thanks!!! Putting some up in here too

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


    Trained as follows this week with focused on 10-5 rep range with light volume and no forced reps:

    Tue- Push
    Wed- Pull
    Thu- Off
    Fri- Legs
    Sat- Chest
    Tomorrow- Off

    I will push harder next week and stay in the 10-5 rep range and hit some workouts with some clients. I will also hit some Strongman work next Saturday. I won't be posting as much here, but may be starting a new journal REAL soon.

    Pix from this past weekend:









    Posing Routine:

    **CONTROLLED LABS SPONSORED ATHLETE**
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  12. #592
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    dude! Congrats on 3rd!!! Huge Accomplishment!!

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