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  • #61
    Originally posted by jdiritto View Post
    bands and chains are the bomb
    Yes, they are certainly adding some fun to the training!!

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

    TRAINING & MY WEDDING RECEPTION

    Since we got married in Vegas, we decided to have a little reception 2 weeks after our wedding and following Thanksgiving. We rented a nice little reception hall that Angie's family decorated beautifully and turned out about 150 of our closest family and friends.

    We showed our wedding DVD, ate, socialized, took tons of pictures with family and even danced a little. We are very blessed to have such wonderful, loving family and friends.

    A highlight I would like to erase includes me getting a little too overzealous with our cake fighting with perhaps landing the most devastating cake-to-face blow of all time. I meant simply to connect up high and instead landed cake inside my beautiful bride's eyes & nose. She recovered nicely thanks to some wonderful bridesmaids and sister-in-laws, but regardless I owe multiple apologies. So sorry babe! She recovered like a champ, and I am told that her revenge will come when I am least expecting.

    DE LEGS 12/5:
    DE Band Squats
    We went with green's here all the way at the bottom of squat rack. Couldn't does this last week w/o a partner.
    10 sets of 135 lbs for 2 reps

    DE Deads
    After about 6 sets, my explosion began to reduce a bit. I went too light with squats and a little heavy with deads.
    10 sets of 275 lbs for 1 rep

    Reverse Hypers
    40 lbs x 10
    50 lbs x 10
    60 lbs x 10
    60 lbs x 10 ---> last two sets pretty tough to keep form/control

    Oblique Bends at 45 degress
    BW x 10 and had to to call it day on these due to lagging soreness still from last week

    Hanging Knee Raises
    Bringing knees up past nose and crunching hard. REALLY tough!
    BW x 10
    BW x 10
    BW x 10


    BIS, BACK & CALVES 12/6:
    Felt really good for a Saturday afternoon and had some fun doing this one. Cranked it out in 30 minutes.

    Barbell Curls
    65 x 8
    85 x 8
    95 x 8
    100 x 8
    105 x 4 ----> fail
    - supersetted with -
    Donkey Calf Raises
    270 x 10
    290 x 10
    310 x 10
    320 x 8 -----> fail

    Incline Hammer Curls
    30 x 10
    30 x 9 ---> fail
    - supersetted with -
    Standing Calf Raise Machine
    160 x 12
    170 x 10 ----> fail

    Hammer Low Rows
    135 per side x 8
    160 per side x 8
    170 per side x 8 ----> had to take breaths between last 2 reps
    - superset with -
    Seated DB Shrug
    2-second holds as usual.
    90 x 10
    90 x 10
    90 x 10 ---> no prob
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    • #62
      Originally posted by rich55 View Post
      A highlight I would like to erase includes me getting a little too overzealous with our cake fighting with perhaps landing the most devastating cake-to-face blow of all time. I meant simply to connect up high and instead landed cake inside my beautiful bride's eyes & nose. She recovered nicely thanks to some wonderful bridesmaids and sister-in-laws, but regardless I owe multiple apologies. So sorry babe! She recovered like a champ, and I am told that her revenge will come when I am least expecting.
      Sleep with one eye open. J/K!

      You boys forget how much stronger you guys are then us. I was walking with my boyfriend one day and he gave me a little shove. Not hard but I went flying and almost landed on a rock.
      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).

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      • #63
        Originally posted by bull.dogz View Post
        Sleep with one eye open. J/K!

        You boys forget how much stronger you guys are then us. I was walking with my boyfriend one day and he gave me a little shove. Not hard but I went flying and almost landed on a rock.
        Haha. Yeah, I guess I never learned how to play gentle.
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        • #64
          BREAKING PR'S EVERY WEEK:

          That is the theme with strength training and his week it is HAPPENING! Two solid days to kick off the week. The Blue Gene and Blue Up are certainly doing their job...in many ways.

          DE UPPER BODY 12/8:

          DE Bench
          Varying Regular, Wide and Close Grips for explosive positives
          165 x 3 R ---> ~60%
          165 x 3 W
          165 x 3 C
          165 x 3 R
          165 x 3 W
          165 x 3 C
          165 x 3 R
          165 x 3 W
          195 x 2 R --> ~70% felt great

          3 Board Press
          225 x 3
          265 x 3 ----> Got it! PR!!
          275 x 2 ---> Missed

          Incline DB Press
          Had to take my time on these
          70 x 10
          80 x 10
          80 x 10
          85 x 9 ---> fail, extra set made a difference

          Bent-Over DB Rows
          60 x 10
          70 x 10
          70 x 10
          75 x 10 ---> had to breathing pauses at end to finish

          Strict Pushdowns
          70 x 12
          75 x 11
          75 x 9

          Note: Little DOMS in the chest, shoulders ant tris on this one. NICE!

          ME LOWER BODY DAY 12/9:

          Low Box Squats
          45 x 5
          135 x 5
          185 x 5
          225 x 5
          255 x 5 ---> Nailed it! PR!!
          265 x 5 -----> Nailed it again, but real tough

          Homemade Glute Ham Raises
          I found a different little ledge to do these against in my gym with a mat and pad. They are still super hard this way and seem to pull in a lot of calf as well. Those need to grow too though, haha!
          BW x 7
          BW x 6 --> helping on last 2
          BW x 4 --> helping on last 2
          BW x 4 --> helping on last 2
          BW x 4 --> helping on last 3
          Totaled 25 reps vs. 20 last week.

          Walking Lunges
          BW x 10 steps each leg
          30 x 10
          50 x 10
          60 x 10 ---> most I've used in a while

          Hyperextensions
          2-second holds at top. This lit my lower back up! James enjoyed these too, haha.
          BW x 12
          BW x 12
          BW x 12
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          • #65
            Originally posted by Quelly
            thank you buddy, it was my NUMBER ONE priority this offseason...and I am confident that I've turned a weak point into a strength now
            You have definitely brought it up, congrats!


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

            ME UPPER BODY WITH THE FELLAS 12/11:

            Greg joined me for another workout and as we were getting ready, another gym buddy Michael was getting ready to train and decided to jump in. Both Michael and Greg are going to be doing the Buckeye Classic, so we had some fun today pushing it.

            Flat Bench w/Bands
            Red bands doubled for 5 rep max
            95 x 5
            135 x 5
            175 x 5
            205 x 5 ---> PR!!
            215 x 3 ------> fail
            225 x 1 ---------> nailed it 1x. Too much testosterone flowing today to pass it up.

            Wide-Grip Pullups
            Squeeze, controlled negative and full stretch. Many sets of 6.
            BW x 6
            BW x 6
            BW x 6
            BW x 6
            BW x 6
            BW x 6
            BW x 6 + 1 w/ a touch of help on the last

            3-Way Raises
            Grabbed a barbell plate and did this tri-set of front, side and bent-over raises
            10 lbs x 20/20/20
            10 lbs x 20/20/20
            10 lbs x 20/20/20 ---> bb plates are harder/heavier at my gym, but I finished w/ a few breaths

            Lying DB Extensions
            Controlled with deep stretch at bottom and full extension to contract tris
            25 x 10
            30 x 10
            30 x 10
            30 x 10 ---> last 2 sloppy
            30 x 8 -------> fail
            **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!

            Comment


            • #66

              Comment


              • #67
                Originally posted by pu12en12g View Post
                YEAH BUDDY!!



                DOMS is kicking in throughout my back and bis heavily. Chest, shoulders and tris are also sore.


                DE LOWER BODY DAY 12/12:

                10 sets of dynamic work on squats and deads using 65% for many sets and finishing with a projected 75% and 85%. I could do more on band squats, but still getting a feel for these. I'm getting back into the deadlifting swing.

                DE Band Squats
                Green bands with good control down and explosion up
                135 x 2
                165 x 2
                165 x 2
                165 x 2
                165 x 2
                165 x 2
                165 x 2
                165 x 2
                205 x 1 ---> cake
                245 x 1 -----> not that bad either

                DE Deads
                135 x 1
                225 x 1
                275 x 1
                275 x 1
                275 x 1
                275 x 1
                275 x 1
                275 x 1
                315 x 1 ---> easy
                365 x 1 -----> tough, 1st time pulling this much in a while

                Reverse Hypers
                50 x 10
                60 x 10
                60 x 10
                60 x 10

                Hanging Knees Raises
                Knees to forehead with hard crunch at top. REAL tough!
                BW x 10
                BW x 10
                BW x 10
                **CONTROLLED LABS SPONSORED ATHLETE**
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                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


                • #68
                  Despite lagging biceps soreness from my 7 sets of wide-grip pullups two days ago, I decided to push through and train my bis, back & calves today. This is some supplemental training needed.

                  BIS, BACK & CALVES 12/13:
                  James joined me again today as he has been getting back into the groove after breaking his foot. No calves for him today.

                  Barbell Curls
                  45 x 8
                  65 x 8
                  85 x 8
                  105 x 8 ----> nailed it and moving up!
                  110 x 4 ------> fail
                  - SUPERSET -
                  Donkey Calf Raises
                  270 x 10
                  300 x 10
                  320 x 10
                  340 x 8 ---> fail

                  Incline Hammer Curls
                  30 x 10
                  30 x 10
                  30 x 10 ----> moving on up next week
                  - SUPERSET -
                  Standing Calf Machine Raises
                  170 x 10
                  180 x 10
                  190 x 9 ----> fail

                  Hammer Low Rows
                  135 per side x 6
                  160 x 6
                  170 x 6
                  180 x 5 -----> fail
                  - SUPERSET -
                  Seated DB Shrugs
                  95 x 10
                  95 x 10
                  95 x 10
                  **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


                  • #69
                    It has been a while since I posted a meal of enjoyment. My wife bought some Kashi and I had to give a whirl...

                    Rich's Strawberry Protein Cereal

                    1.5 c Kashi Go-Lean Cereal
                    1 c skim milk
                    1/4 c cottage cheese
                    1/2 scoop High 5 strawberry protein
                    1/2 c chopped strawberries

                    540 cal
                    8 g fat
                    76 g carb
                    41 g pro

                    Good offseason growing food right there!!
                    **CONTROLLED LABS SPONSORED ATHLETE**
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                    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


                    • #70
                      This was the first upper body PL workout James jumped in on since his broken foot 3 weeks ago. He just finished finals and was back at it with me today. The guy had not done these workouts at all and just picked right up with it giving me the push I needed.

                      DE UPPER BODY 12/15:

                      DE Bench
                      Varying grips with 2 higher weight sets at end
                      165 x 3 regular
                      165 x 3 wide
                      165 x 3 close
                      165 x 3 regular
                      165 x 3 wide
                      165 x 3 close
                      165 x 3 regular
                      165 x 3 wide
                      195 x 2 regular ---> felt real good
                      225 x 1 regular ------> handled it, but speed slowed a bit

                      3 Board Press
                      225 x 3
                      255 x 3
                      275 x 3 ---> nailed it
                      285 x 2 ------> fail

                      Incline DB Press
                      70 x 10
                      75 x 10
                      80 x 10
                      85 x 10 ----> last two tough, but got it
                      90 x 8 -------> with a little spot on 7 and big spot on 8

                      Bent-Over DB Rows
                      60 x 10
                      65 x 10
                      70 x 10
                      75 x 10 ------> tough, but got it
                      80 x 10 --------> real tough, but finished with a few breaths at end

                      Strict Cable Pushdowns
                      75 x 12
                      75 x 12
                      75 x 12 ---> last few real tough
                      75 x 10 ----> fail
                      **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


                      • #71
                        Originally posted by dogg74
                        Good work Rich!
                        Keep on pushing!
                        Thanks Dogg! I am only 1/4 the way through my powerlifting phase, so there is plenty of pushing left to be done!!

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

                        ME LOWER BODY:

                        Greg, James and I got together yesterday to smash some legs. James is obviously doing a modified leg workout. ME effort day!

                        Narrow/Low Box Squats
                        5 rep max on a box slightly below parallel w/ narrow stance
                        45 x 5
                        135 x 5
                        185 x 5
                        225 x 5
                        275 x 5 ----> got it!
                        285 x 4 ------> stalled on #5, but pleased with the effort

                        Homemade Glute Ham Raises
                        SO looking forward to getting an actual bench soon as these are just brutal the way we do them. Aimed for 25 reps again with many self-assisted pushes of the ground at the end of the sets.
                        BW x 8
                        BW x 5
                        BW x 4
                        BW x 4
                        BW x 4

                        Walking DB Lunges
                        These are performed strict sitting down into the lunge with control and keeping torso upright to fully work the quads.
                        BW x 10 steps each
                        35 x 10
                        50 x 10
                        65 x 10 ----> these hurt!

                        Hypers
                        Squeezing at top for 2-count.
                        BW x 12
                        BW x 12
                        10 lb plate x 11
                        - SUPERSET-
                        Weighted Situps
                        Squeezing at top for 2-count.
                        BW x 10
                        8 lb med. ball x 10
                        8 lb med. ball x 10
                        **CONTROLLED LABS SPONSORED ATHLETE**
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                        http://www.BeyondLimitsTraining.net
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                        • #72
                          DIET & YESTERDAY'S MACROS:

                          My offseason diet has fluctuated more day-to-day this year. But, I NEVER miss a meal and do a pretty good job of estimating how I need to eat without being as regimented as precontest life. Heck, if all else fails, I just eat more b/c I am trying to grow after all haha!

                          Yesterday was fairly clean eating with 7 meals at totaled:

                          CALS: 3700
                          FAT: 114
                          CARBS: 372
                          PROTEIN: 294

                          Cheats are 2-3 times per week right about now and I seem to staying lean with my current approach to eating. Body fat levels seem to stabilizing after the initial gain right after the show. I am adding good thickness with much thanks to my BLUE UP & BLUE GENE stack. The heavy lifting is also helping much.

                          Speaking of lifting...

                          ME UPPER BODY DAY 12/18

                          Our training is switching gears a little after 3 weeks of the prior training. Same goal though, GET STRONGER!

                          Floor Benchpress
                          First time for me at this. Paused on the ground, which made a BIG difference.
                          45 x 3
                          135 x 3
                          185 x 3
                          225 x 3
                          255 x 2 ---> miss, heavy but nicked the rack messing me up
                          235 x 3
                          245 x 3 ----> next week 255 is mine!!

                          Incline Bench w/ Bands
                          Used green bands and worked negative slowly to hit upper chest. Training with bands, so again a explosive positive
                          95 x 5
                          135 x 5
                          145 x 5
                          155 x 3 ----> fail

                          Wide-Grip Pullups
                          Did 5, 6 and then 7 sets of 5-6 reps last phase. 5 sets of 8 this time. Hold, slow negative and stretch.
                          BW x 8
                          BW x 8
                          BW x 8 ---> getting tough
                          BW x 8 ----> last 2 rough
                          BW x 8 ----> last 2 pretty sloppy

                          Front DB Glass Raises
                          Slow and controlled. Love these!
                          15 x 10
                          20 x 10
                          20 x 10

                          Modified DB Extensions (Elbows Out)
                          Took some getting used to as it had been a while.
                          25 x 10
                          30 x 10
                          35 x 10
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                          • #73
                            I have a few workouts from late last week to log. I have been busy spending time with the wife, getting ready for Christmas and prepping stuff for the Buckeye Classic. Entry forms are ready and here is another flyer.



                            DE LOWER BODY & PUSHING MY PARTNERS LIMITS 12/19:

                            Took my time on this DE leg day to help James through his workout. He has been limited to basically leg extensions, leg curls, hypers & reverse hypers the past 2 weeks since his injury.

                            However, he was able to push through his heel with lighter weight. So, he did High Stance Leg Presses and Feet Forward Smith Squats for sets of 50 reps & 30 reps! Yes, you read that right. 50 & 30 reps. He nearly puked and fell down a few times with my coaxing. BUT, when he finally gets his WNBF pro card, he will thank me.

                            My workout was a light day, but I told him I would do that same workout and get 60 and 40 reps just to be fair.

                            DE Effort Box/Band Squats
                            Parallel box and green bands pausing on box for 2 seconds, then exploding.
                            10 sets of 155 lbs x 2 reps

                            DE Deads
                            Still feeling some lower/mid back DOMS.
                            10 sets of 245 lbs x 1 rep

                            Reverse Hypers
                            50 x 10
                            60 x 10
                            70 x 10 ---> pretty tough

                            Hanging Knee Raises to Head
                            BW x 10
                            BW x 10
                            BW x 10 ---> brutal as usual


                            BIS, BACK, TRAPS & CALVES 12/20:
                            Rushed on this one. Blasted it out in 30 minutes.

                            Barbell Curls
                            45 x 8
                            70 x 8
                            90 x 8
                            110 x 5 ----> 5th was sloppy
                            - SUPERSET -
                            Donkey Calf Raises
                            270 x 10
                            310 x 10
                            330 x 9 ----> fail

                            Incline Hammer Curls
                            32.5 x 10
                            32.5 x 10
                            32.5 x 9 ----> spotted on #10
                            - SUPERSET -
                            Standing Calf Machine
                            190 x 10
                            200 x 9 ----> fail

                            Hammer Low Rows
                            135/side x 6
                            160/side x 6
                            180/side x 8
                            - SUPERSET -
                            Seated DB Shrug
                            100 x 10
                            100 x 10
                            100 x 10
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                            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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                            • #74
                              DE UPPER BODY DAY WITH THE FELLAS 12/22:

                              Greg, James and I were together for a fun new upper body DE day. New stuff is always fun, especially when it involves some heavy weights.

                              DE Bench Varying Grips
                              Slow and controlled on the negative and explosive on the positive. Varied regular, wide and close on the sets.
                              8 sets of 175 lbs x 3 reps

                              Rack Lockouts
                              Approximately 4-6" lock with pause at the bottom on the rack
                              225 x 3
                              275 x 3
                              315 x 3 ----> not too tough, but just getting started. This is gonna be fun!

                              Seated DB Press
                              50 x 10
                              60 x 10
                              75 x 10 ----> last few tough, but moving on up!!

                              Wide-Grip Seated Machine Rows
                              120 x 10
                              140 x 10
                              160 x 10

                              Strict Cable Pushdowns
                              75 x 12
                              80 x 12
                              80 x 10 ----> 10-12 needed a spot
                              **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!

                              Comment


                              • #75
                                ME LOWER BODY DAY 12/23:

                                The last 3 weeks were a heavier squat routine and these next few weeks mean heavier deadlifting! Yeah buddy!!

                                Weighed in at 177 lbs today (up 2 lbs in 10 days). Tris and legs are feeling thicker.

                                Elevated Deadlifts
                                Deads done a steel box 4" ABOVE the ground. This a long pull through the glutes and hams!
                                135 x 3
                                225 x 3
                                275 x 3
                                315 x 3 ---> getting harder
                                345 x 3 ------> tough, but had more
                                365 x 3 ----------> enough for today

                                Homemade Glute Ham Raises
                                This homemade version doesn't seem to be getting ANY easier. I get a few without help and then have to self spot
                                BW x 8
                                BW x 5
                                BW x 4
                                BW x 4

                                Bench Step-Ups
                                Alternating legs stepping up so that each quad works independently to push onto the bench
                                BW x 10 per leg
                                25 x 10
                                45 x 10 ---> not bad

                                Hypers
                                2-second hold at top.
                                BW x 10
                                10 lb plate in front x 10
                                10 lb x 10

                                MERRY CHRISTMAS!!

                                Everyone have a Merry Christmas as we celebrate the birth of our Savior Jesus with family, friends and loved ones.

                                Weight smashing continues on Friday.
                                **CONTROLLED LABS SPONSORED ATHLETE**
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