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  • Originally posted by farmerson12 View Post
    Ava has great taste!
    She takes after her daddy! Haha


    Originally posted by bull.dogz View Post
    Haha...I see she's making great Gains! Adorable.
    Yes, she is! 95th percentile in height and 82nd percentile in weight.


    CHEST & TRIS:

    James and I had a solid workout today. We pushed some decent weight and my chest is already feeling it. Set some PR's. I'm happy with that, but I still need a whole lot more thickness.

    Flat DB Press
    All the way down to the edges of my outer chest. 95's almost feel light now.
    60 x 10
    80 x 8
    95 x 8
    110 x 7 ---> one more than last week, PR!
    120 x 2 ----> took a tap on #3

    Weighted Dips
    Not sure of my PR on dips, but this is up there. Good control with probably a 3-second negative.
    BW x 8
    45 x 8
    90 x 8 -----> finally after 2 weeks of only 7 reps
    100 x 6

    Semi-Supinated DB Presses
    Have been doing this flat with great success. Mixed it up here, but dig the flat and decline angles better on these.
    60 x 20 on Incline
    70 x 13 on Flat
    70 x 13 on Decline

    Cable Crossovers -superset- Incline Bench
    Totally dig the pain this puts on my upper chest. 4 sets of 10 each working up to 37.5 per side on my DAP and 145 on incline.

    Incline Kickbacks
    Palms completely facing up on the entire range of motion. Much more long head/medial involvement.
    15 x 15
    20 x 15
    25 x 13
    25 x 12
    25 x 12
    - SUPERSET -
    Incline Overhead DB Extensions
    Dig these! With the kickbacks supersetted, WOW the tris were on fire particularly the long heads.
    55 x 10
    60 x 9
    60 x 8

    Legs up tomorrow! Looking to battle 365 & 425 again with better success. Let the gains continue!
    **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


    • HEAVY THEN HARD LEG DAY:

      We started heavy on legs today and then went for more feats of endurance/pain at the end. Have I mentioned that I love my gym. 10 flights of stairs and a perfect sidewalk for lunges. Now, all I need is a prowler

      Squats
      Pleased with these. 365 felt much better.
      45 x 10
      135 x 10
      225 x 8
      315 x 8
      365 x 6 ----> took a tap on #7, better than last week

      Sumo Deadlifts
      Better than last week in terms of reps, but not pleased with my pulls. Hams didn't follow through as they should so I just got ticked off and started ripping it off the ground. Not sure how ugly it looked as a result, but 5 is greater than 3.
      135 x 10
      275 x 8
      365 x 3
      425 x 5

      High Stance Leg Press
      Slightly wider than shoulder width stance similar to my squat stance.
      360 x 15
      540 x 15
      720 x 15
      810 x 12 or 13 ---> can't recall but it was greater than 10 and less than 15

      Stair Challenge V2.0
      Instead of 30 calf raises and 20 pop squats, I took 25 lb DB's up 10 flights of stairs skipping steps. 15 calf raises on 1st & 7th floors and 10 front squats on 4th and 10th.

      Sidewalk Barbell Lunges
      There is something about outdoor training and legs that just brings a smile to my face.
      50 lbs for ~20+ steps per leg
      60 lbs " "
      80 lbs " "
      90 lbs for ~30 steps per leg

      The sick thing is that I want more on Saturday. Don't worry, there is also plenty focus on the upper body this week with back & bis tomorrow and chest & shoulders on Friday.
      **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


      • QUICK UPDATE:

        Rest of the week was okay. Had a short back & bi day on Wednesday and a short shoulder day today. Both were about 40 minutes really intense, but leaving me wanting some good volume. I was quite busy this week training clients and getting some new initiatives going at Beyond Limits. Quick shoulder workout and why not a little extra arm work...

        Arnold DB Press superset Seated Chain Lateral Raises
        Standing Military OH Press
        Smith Barbell Shrugs
        Chain Pushup Drop Set on DB's
        Alternating DB Curls
        Behind Back Wrist Curls

        Yes, my two 19 lb 5/8" chains are getting use Gotta get my setup ready for pressing next week. Hitting some quads, calves and abs tomorrow. New split next week for a little more organization.
        **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


        • SQUATS & LUNGES GET IT DONE!

          James and I met with Bryce Bahm today who is prepping for the INBF Hercules super pro-qualifier in 3 weeks in NYC. He is looking REAL tough and on point for the heavyweight class there. We did some posing with Bryce and then crushed some legs. We honestly just hit some squats and walking lunges. It was plenty. Bryce through in some leg extensions as well. I wasn't sure how it was going to go with a little DOMS still present from Tuesday's killer training.

          Squats
          These went much better than expected with my glutes and hips still being a little tight. It didn't hurt at all on my heavy set, but the man set was a different story. This was inspired by Austrian Oak's bodyweight set and some man set priors with 225.
          45 x 10
          135 x 10
          225 x 8
          315 x 8
          365 x 8 ---> got it! Tied a PR
          225 x 31 -----> MAN SET, PR! So trying this again soon and I'm getting 40.

          Got a vid of our man sets I'll post up soon ^^

          Sidewalk Barbell Lunges
          From the front door of Beyond Limits to the corner of Broad & Grant for about 20 steps/leg.
          40 lbs
          60 lbs
          80 lbs
          100 lbs for a longer set of about 30 steps till I couldn't lunge anymore

          WEEK IN REVIEW:
          Killer week on legs and okay week on upper body if I was to be critical. Next week it's on! Strength is up across the board and sitting about the leanest I've been at 185.
          **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


          • The "Man Set"
            **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
              And a little vid of the clean fun:



              More vids to come! Some good things are starting to brew at Beyond Limits. Hit chest, bis and a little tris this weekend down in Georgia. Back to work this week!
              Great VID! Love doing those. Feel the burn baby!

              Comment


              • Love power cleans...hang cleans...not so much.
                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).

                Comment


                • Originally posted by Anaconda View Post
                  Great VID! Love doing those. Feel the burn baby!
                  Try this combo with the behind the neck as well. Tough stuff!


                  Originally posted by bull.dogz View Post
                  Love power cleans...hang cleans...not so much.
                  Means you need to work at them Not gonna lie, I didn't like them much previously either. I'm starting to enjoy the stuff that even I previously despised in an effort to improve.


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

                  CHEST & TRIS:

                  I'm fairly pleased with today's effort despite a severe neck twinge from sleeping on it well. My entire right trap, neck and rhomboid area is quite sore. You'd think I slept on my head. Jeez! Oh well, it didn't stop me from hanging a few heavy chains over my neck in my effort for a bigger chest. Flat DB was decent, but want more on the incline. Skullcrushers were good, but want to get some chain floor presses going for this weekend. Just sounds nasty on the tris. Oh yeah!!

                  Flat DB Press
                  60 x 10
                  80 x 8
                  95 x 8
                  110 x 7 ---> same as last week, my nemesis
                  120 x 3 ------> one better than last week

                  Incline Bench
                  45 x 10
                  135 x 8
                  185 x 5
                  205 x 5
                  225 x 3 ----> not bad for 1st week

                  Chain Neutral Pushup Drop Set
                  Semi-supinated pushup on DB's with 2 - 19 lb chains on my neck to failure then drop to no chains
                  3 sets of 25-30 ----> just pounded them out. Looks like I need more chains

                  Incline DB Flys
                  45 x 10
                  55 x 10
                  65 x 8

                  Straight-Bar Skullcrushers
                  60 x 10
                  80 x 10
                  90 x 9
                  90 x 7

                  Slight Incline Lying DB Kickbacks
                  20 x 15
                  25 x 15
                  30 x 14
                  - SUPERSET -
                  Slight Incline DB Overhead Extensions
                  45 x 10
                  55 x 10
                  65 x 8

                  Cable Pushdowns
                  Just wanted a little more. 62.5 x 15, drop to 47.5
                  **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


                  • I know, I've been trying to work on the things I suck at.
                    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).

                    Comment


                    • [QUOTE=rich55;131845 Skullcrushers were good, but want to get some chain floor presses going for this weekend. Just sounds nasty on the tris. Oh yeah!!
                      [/QUOTE]

                      Man I love me some chain floor presses! They have brought up my bench like crazy with the oh so welcome addition of great tricep size
                      "Greater love hath no man, than to lay down his life for a friend" John 15:13
                      CFD

                      Comment


                      • Originally posted by bull.dogz View Post
                        I know, I've been trying to work on the things I suck at.
                        Aren't we all! Keep it up.


                        Originally posted by farmerson12 View Post
                        Man I love me some chain floor presses! They have brought up my bench like crazy with the oh so welcome addition of great tricep size
                        AWESOME! Glad to hear it. I'm looking forward to trying them on Saturday. How many chains do use for typical pressing days? Just curious. I'm still building my supply.

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

                        BACK DAY!

                        I was excited for a big back day. James chose rack deads today, so rack deads we did. Overall a solid day.

                        Rack Deads
                        Cold stop on the rack. No bounce for a thicker upper back.
                        135 x 10
                        225 x 10
                        315 x 8
                        405 x 6
                        495 x 3 ----> pleased with this start

                        Wide-Grip Bent-Over Rows
                        95 x 10
                        135 x 10
                        185 x 10
                        225 x 4 ---> sloppy, will do 205 next time
                        - SUPERSET -
                        Hanging Rows
                        This superset put a hurt on the bis and burned up the middle back. Really hard to pull hard and fast on the last few reps of each set.
                        BW x 10
                        BW x 10
                        BW x 10
                        BW x 11 ----> took long breaths between the last several reps

                        Pulldowns
                        2 wide-grip, 2 close-grip underhand
                        62.5 x 10
                        72.5 x 10
                        72.5 x 10
                        77.5 x 7
                        - SUPERSET -
                        1-Arm DB Rows
                        James upped the bar on the last set and I followed.
                        65 x 8/arm
                        80 x 8/arm
                        95 x 8/arm
                        120 x 7/arm ---> really pleased with my form, got tough to hold with just some chalk

                        Band Scapula Rear Delt Pinches
                        3 sets of 12-15
                        - SUPERSET -
                        Low Pulley Cable Rows
                        Couple sets with rope and couple sets with long handles. Rope is so much more difficult and strict.

                        29 sets on back day. Not too shabby.
                        **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
                          Aren't we all! Keep it up.




                          AWESOME! Glad to hear it. I'm looking forward to trying them on Saturday. How many chains do use for typical pressing days? Just curious. I'm still building my supply.

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

                          BACK DAY!

                          I was excited for a big back day. James chose rack deads today, so rack deads we did. Overall a solid day.

                          Rack Deads
                          Cold stop on the rack. No bounce for a thicker upper back.
                          135 x 10
                          225 x 10
                          315 x 8
                          405 x 6
                          495 x 3 ----> pleased with this start

                          Wide-Grip Bent-Over Rows
                          95 x 10
                          135 x 10
                          185 x 10
                          225 x 4 ---> sloppy, will do 205 next time
                          - SUPERSET -
                          Hanging Rows
                          This superset put a hurt on the bis and burned up the middle back. Really hard to pull hard and fast on the last few reps of each set.
                          BW x 10
                          BW x 10
                          BW x 10
                          BW x 11 ----> took long breaths between the last several reps

                          Pulldowns
                          2 wide-grip, 2 close-grip underhand
                          62.5 x 10
                          72.5 x 10
                          72.5 x 10
                          77.5 x 7
                          - SUPERSET -
                          1-Arm DB Rows
                          James upped the bar on the last set and I followed.
                          65 x 8/arm
                          80 x 8/arm
                          95 x 8/arm
                          120 x 7/arm ---> really pleased with my form, got tough to hold with just some chalk

                          Band Scapula Rear Delt Pinches
                          3 sets of 12-15
                          - SUPERSET -
                          Low Pulley Cable Rows
                          Couple sets with rope and couple sets with long handles. Rope is so much more difficult and strict.

                          29 sets on back day. Not too shabby.
                          Sweet man. Im also tryin to add a collection of chains as well. Im gettin them cheaper by going to the local ag store. Ill bring my scale in so I can make sure the weight is right. They are alot more expensive online. Right now Im using about 40-60lbs of chain with about 255-260 weight. Thats is for about 4-6reps. But I do use the excercies for accessory work and will as high as 15reps. Even 25 if Im feelin alil crazy.lol
                          "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
                            Sweet man. Im also tryin to add a collection of chains as well. Im gettin them cheaper by going to the local ag store. Ill bring my scale in so I can make sure the weight is right. They are alot more expensive online. Right now Im using about 40-60lbs of chain with about 255-260 weight. Thats is for about 4-6reps. But I do use the excercies for accessory work and will as high as 15reps. Even 25 if Im feelin alil crazy.lol
                            Yeah, I just went to Topper Supply here locally, but am not sure if I can find another comparable place around. I have 39 lbs right now with the pair of 5/8", but I'm thinking I may need a bit more. Kinda want to get a 1/2" pair as well.

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

                            [size=5]SHOULDERS & BIS:/size]

                            Hit some shoulders and then beat up the biceps and forearms something fierce. I've been using the fat grips regularly and relying much more on chalk. My grip has improved drastically, but based upon some pix of my tiny forearms; the conclusion is I need more direct forearm work. Now is the time to focus meticulously on all those little things to do better next year on stage.

                            Arnold DB Press
                            Surprised with my strength on these. Bring on the 80's!
                            35 x 10
                            55 x 10
                            70 x 10
                            75 x 10 ----> Terrell said these were all me, but I think he gave me a little tap on #10
                            - SUPERSET -
                            Seated Chain Lateral Raises
                            These suck at the top something nasty.
                            20 lbs of chain x 10
                            20 lbs of chain x 10
                            20 lbs of chain x 10
                            22.5 lbs of chain x 11 ---> little rest pauses to finish this one out

                            Standing Overhead Barbell Presses
                            95 x 10
                            115 x 10
                            135 x 7
                            - SUPERSET -
                            Smith Machine Shrugs in Front
                            2-second hold at top
                            185 x 10
                            225 x 10
                            275 x 10 ---> much better than last time, need more weight next time

                            Fat Grip Barbell Curls
                            50 x 10
                            70 x 10
                            85 x 10
                            95 x 5
                            - SUPERSET -
                            Barbell Upright Rows
                            Rotated narrow and wide grip on these.
                            65 x 10
                            85 x 10
                            95 x 8
                            100 x 7 -----> had to put a little force into these, but still got a good contraction on the majority

                            Alternating DB Curls
                            35 x 8/arm
                            40 x 8/arm
                            45 x 7/arm
                            45 x 5/arm

                            Alternating Incline Hammer Curls
                            Set the incline to about 30 degrees and the constant stretch gave me a killer pump
                            30 x 10/arm
                            35 x 8/arm
                            35 x 8/arm
                            - SUPERSET -
                            Behind Back Wrist Curls
                            75 x 15
                            95 x 13
                            95 x 12

                            Alternating Across Chest Hammers
                            Love the contraction on these. Tough to keep getting a good squeeze toward the end of the 45's.
                            35 x 8/arm
                            40 x 8/arm
                            45 x 5/arm

                            Tried some cable curls and my forearms were so pumped that it was a lost cause. I have thoroughly crushed my upper body this week as planned. MISSION ACCOMPLISHED!!
                            **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


                            • Intense !!!

                              Comment


                              • Originally posted by pu12en12g View Post
                                Intense !!!
                                Yes sir! Stay tuned PT. It has just begun. I have one year before I get back to the pro stage and collect a trophy. Funny story:

                                We've lured an ex-Oregon receiver and Ohio State walk-on to start training more frequently at Beyond Limits. I do his contest prep. Today he walked in and just called us crazy when he saw the aftermath of this...

                                Legendary Leg Workout:

                                Squats 375 x 5
                                High Stance Leg Press 900 x 10
                                Walking Barbell Lunges 110 x a long city block (seriously)
                                Leg Extensions 115, 145, 175, 205 for sets of 15+ with 2-second holds and then...
                                ...drop to to 175, 145, 115 rest pause on each drop followed up by....
                                ... an 85 lb isometric hold at the top till my legs couldn't hold at all. My left foot shot a spasm to fight hold.


                                And yes, I'm going to still try and flip a tire up hill tomorrow at our Hoover Dam fitness camp and then train chest and arms again. Train insane with Rich and the Beyond Limits crew!!!
                                **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!

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