Page 1 of 14 1234511 ... LastLast
Results 1 to 20 of 275

Thread: Rich's Mission: Natural Pro Card 2008

  1. #1
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Rich's Mission: Natural Pro Card 2008

    RICH'S MISSION: NATURAL PRO CARD 2008

    2007 has been a successful year in bodybuilding for me. I began the year in March with placing 5th at a VERY large non-tested show, the NPC Northern Kentucky. The next weekend I won the welterweight class at the NPC Natural Ohio and challenged well in the overall. I then signed with CONTROLLED LABS and set my sights on the NPC Ohio State Championships and the INBF Naturalmania Nationals.

    6 months later I competed at 165 lbs versus 161 lbs in March and brought my best package yet to stage. I placed 4th in the middleweight class at the Ohio (non-tested) and finished 4th at the INBF Nationals. The 2nd and 3rd place finishers at the INBF Nationals each had me beat by only one point. The real victory in all of this is my own personal progression. I have come so far since when I first started competing and yet I have just scratched the surface of my own potential. Also, this fall I learned that I can hang with some big boys and going forward; a natural pro card is my mission.







    After dieting 7 of the last 12 months, an offseason is much needed. To obtain a natural pro card, a few things must be improved.

    1) Improve Conditioning - I need to dial in my conditioning to the show more hamstring, glute and abdominal definition. This will simply take 3-4 more weeks of dieting and I will surely give myself plenty of time to come in more shredded. As always, I will stay lean during the offseason to make this objective easier.

    2) Bring Up Weak Areas - My focus this offseason is predominantly on my arms, shoulders and chest. I will train with 150% intensity on these days and will increase my caloric intake accordingly to bolster growth.

    3) Add More Size - Adding more size in general is a necessity and I have landed a solid training partner to help me push myself beyond my limits.

    The shows I'm aiming to do for 2008 are the exactly the same, which gives me 7-8 months to grow and more than enough time to cut...

    The NPC Ohio State Championships
    and the INBF Naturalmania Nationals


    Meanwhile, I will continue to work with CONTROLLED LABS whose supplements have become vital to my training and diet regiment. I have also signed with MAX MUSCLE SPORTS NUTRITION who will be providing me with their excellent line of protein powders. I continue to grow my training business and my website http://www.RichBodyFit.com will continue to be enhanced. This next year will be very good for me to simply lift hard and eat big. LET THE GAINS BEGIN!!!
    **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!

  2. #2
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    DIET AND SUPPLEMENTS

    My diet will be around 3000 calories for the first 3-4 weeks postcontest with substantially more carbs and a little more fat, which will provide a very substantial anabolic boost. Supplements will be kept to the essentials plus a megadose of cissus to hopefully help some nagging joint issues. Cissus is dosed 30 minutes before meals. I will also continue to take Ultra 40 caps with each meal for extra b-vitamins. I also drink 1.5 to 2 gallons of water daily.

    Cheating is typically once maybe twice per week, typically done after weak point training when I want to max my cals. After my show, I slammed food and beverage for an entire day and then got on this plan the very next day. I have since stuck to my plan with the occasional cheat and am sitting SUPER lean still at 167 lbs!!

    Meal 1:
    1/2 c oats
    1/2 banana
    1 scoop banana MaxPro
    1 scoop peanut butter fudge Max Gourmet Protein
    3 Orange Triad caps (to be added this month)
    2 super epa caps
    1 g cissus powder

    Meal 2:
    8 oz 96/4 lean beef
    1 small apple

    Meal 3:
    8 oz lean chicken
    1 t olive oil
    1 medium sweet potato
    1 c broccoli/green beans
    1 g cissus powder

    Meal 4:
    1 scoop banana Max Pro
    1 scoop peanut butter fudge Max Gourmet Protein

    30 minutes Preworkout:
    2 scoops White Flood
    1 scoop Green Magnitude
    2 g ALCAR
    100 mg R-ALA
    1 g cissus powder

    Immediately Preworkout/During Workout (split evenly):
    2 scoops Purple Wraath
    10 g Max Glutamine
    30 g waxy maize starch

    Postworkout:
    30 g waxy maize starch
    3 scoops berry blast Max Iso Xtreme whey
    3 caps Orange Triad

    Meal 6:
    8 oz lean steak
    1 slice 100% whole wheat bread
    1 c broccoli/green beans
    2 super epa caps
    1 g cissus powder

    Meal 7:
    1/2 c cottage cheese
    1 scoop strawberry MaxPro
    1 T natural peanut butter
    ZMA (before bed)
    **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!

  3. #3
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    RICH'S TRAINING PROGRAM

    I switch up my workouts every 5-6 weeks. My style is quite high intensity. So much so that my dentist has required me to where mouthgaurd when lifting so that I stop grinding my teeth flat. Slow negatives, strong contractions, full stretch, constant tension, work the muscle to DEATH....not the weight. I also use mini rest pauses on most sets to squeeze out extra reps. My training partner has allowed me to take it up a notch as well with more forced reps. This boy is a genetic, natural freak and competes as well.

    This has become my favorite training split and will allow me to focus on my two priority days.

    Day 1- Legs
    Day 2- Chest & Bis - PRIORITY
    Day 3- Off
    Day 4- Back
    Day 5- Delts & Tris - PRIORITY
    Day 6- Off
    Repeat

    This is how it went down the past few days just getting back after it with several days off and not having lifted heavy really in 3 weeks.

    Legs
    Squats 315 x 7 x 5
    Front Squat Machine A2G 270 x 9, 290 x 9+
    Lying Leg Curls 110 x 11 tendon hurts, 90 x 10
    High Stance Leg Press 450 x 15, 500 x 10
    Donkey Calf Raises 320 x 10 x 9
    Seated Calf Raises 145 x 10 x 9

    Chest & Bis - PRIORITY
    Incline DB Press 90 x 8 x 7 x 6
    Incline DB Flys 65 x 10 x 9
    Flat Benchpress 225 x 4, 205 x 6
    Weighted Dips 35 x 9, 40 x 7
    Barbell Curls 95 x 9, 100 x 7
    Preacher Curl Machine 70 x 10 x 8
    Standing Hammer Curls 40 x 8 x 7

    Back
    Deadlifts - legs too sore to do this week, still feeling em 5 days later
    T-Bar Rows 135 x 7 x 6 x 6
    Wide-Grip Pulldowns 190 x 8 x 6
    Close-Grip Weighted Chins 25 x 6 x 6
    Standing DB Shrugs 100 x 12, 105 x 10 really slow
    Rear Delt Machine 90 x 11, 95 x 9 x 9

    Delts & Tris - PRIORITY
    Seated Military Presses 165 x 9, 170 x 7 x 6
    Seated DB Laterals 27.5 x 11, 28.75 x 10
    Upright Bar Rows 70 x 11, 75 x 9
    Close-Grip Bench 185 x 8 x 6
    Decline EZ-Extensions 85 x 9, 90 x 6
    DB Kickbacks 25 x 11, 26.25 x 10

    I train high intensity all the time, but I will use every single ounce of energy in my body on my priority days. My cheat meals or higher calorie meals will also be consumed postworkout pushing my calories in excess of 3600 on those days. The next morning I will eat a little more clean as well adding a few hundred extra calories. Yesterday, I cheated clean and did the following to ensure maximal growth:

    Preworkout: 1 cap P-Slin & 15 g extra waxy maize starch
    During Workout: 15 g extra waxy maize starch
    Postworkout: 15 g extra waxy maize starch
    Meal 6: 8 oz lean beef, 1 c whole-wheat pasta, 3 roma tomatoes & 1 t olive oil made into sauce, 2 t parmesan cheese, 2 super epa, 1 super enzymes cap
    Meal 7: 50% more everything w/ 1 super enzymes cap
    This Morning/Afternoon: 1 extra scoop Max Gourmet, little more oats, slightly bigger sweet potato, 12 mass amino caps
    **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!

  4. #4
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Weekend Excitement

    LEGS
    Legs yesterday were kinda tough b/c I was still kinda sore from my workout 6 DAYS BEFORE! Regardless, I pounded it out and did particularly well on my hamstring exercises moving up on both. My tendon felt much belt as well doing the lying leg curls SUPER slow with 90 and 95 lbs. Maybe the cissus is working already.

    CHEST AND BIS
    Chest and bis felt awesome today as I got more reps on most things and moved up on dips and hammer curls. I just focused on working the muscles as hard as possible. Mega clean calories have and will be smashed since to generate growth

    WEEKEND EXCITEMENT!!
    This weekend I have a photoshoot, client's first show in Cleveland and I begin shooting my training DVD with Max Muscle. My photoshoot is with Nevrilk Photo to build my personal portfolio. My conditioning is still on par with how I looked a few weeks ago strangely despite eating much more food. Keeping it clean makes a world of difference! Eating more food has seriously jacked up my metabolism as it was probably slowed from the dieting.

    I'm holding at 167 lbs and everyone keeps telling me I should just tan up and do the NPC Natural Northern. I am done though for the year and it is my client's time to shine now! My client is looking RIPPED and he should definitely bring home some hardware in his first show. I'm prepping my training partner for this next few weekends too who looks UNREAL! He'll be gunning for top honors in each show, including a WNBF pro card next weekend if he takes the overall.

    My photoshoot prep has included hitting the tanning bed a few times with a few coats of sunless tanning lotion. I cut sodium and lactose today and tomorrow. I will be trying a new product, Max Diurx, tomorrow and Saturday to cut water a bit. I did not feel like drinking excess water and tapering down, so I'll continue to drink my normal 1.5 to 2 gallons and see how this works. I figured experimenting while still ripped up could be a learning experience. I'll do my typical Friday and Saturday peaking diet with plenty of carbs and grapefruit.

    I'll talk more about the training DVD later.
    **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. #5
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Natural Northern and Photoshoot

    The weekend was great, but extremely hectic. My client placed 7th out of 13 in a very competitive class that included the overall bodybuilding champ. He looked great and he certainly transformed for his first show.

    The shoot was quick, but we certainly snagged a few good pictures. I am interested to see the shots. He showed me some as we were shooting and he joked that I should of jumped up on stage.

    Back and Delts/Tris

    After the shoot I smashed back at the Sheffield Lake World's west of Cleveland. I did deadlifts for the first time in a while pumping out 365 x 9 and 375 x 8. These felt good and I will certainly be jumping up quickly on these. I didn't feel 100%, but I am certainly SORE today. T-bars and lat pulldowns felt good. I threw out the close-grip pullups and substituted wide grip seated rows to prioritize thickness in my back versus width.

    Delts and Tris went AWESOME...

    Seated Military Presses 170 x 9, 175 x 7 x 6
    Seated DB Laterals 28.75 x 11, 30 x 9 x 9
    Upright Bar Rows 75 x 11, 80 x 8 x 8
    Close-Grip Bench 185 x 9, 195 x 6
    Decline EZ Extensions 110 x 5, 100 x 6
    DB Kickbacks 26.25 x 11, 27.5 x 12

    Strength felt awesome and I looked much fuller than ever before. These next 7-8 months of growing are gonna be fun!!!!!

    The DVD shooting was postponed to next due to the owner of Max Muscle being ill. We are shooting a training/nutrition DVD for the average person.
    **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!

  6. #6
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Guilty Cardio 10/8:
    After the photoshoot I smashed tons of italian and dessert at Brio followed by a massive breakfast at First Watch. Out of guilt I did 30 minutes of cardio yesterday split between jogging on treadmill and elliptical.

    You Know Your a Bodybuilder When...
    You go out on one date and eat out twice. I got a healthy, organic bowl with brown rice, veggies, goat cheese, tofu and extra chicken topped with an awesome curry sauce.

    After some coffee and wine, I ordered a Kobe beef strip steak and asparagus. She is rather into health and fitness and totally respected me eating again after several hours, as long as I shared some with her.

    LEGS 10/9!!
    I was psyched up for this one, but my legs still didn't feel 100% squatting. I did move up on ALL of my ancillary lifts and was able to do a little more volume. Next week squats are mine!!
    **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!

  7. #7
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Chest and Biceps BASHING!!

    I was psyched up to do this workout for 24 hours as both areas need such focus to improve. As I did this workout, I felt myself swell up like NEVER before while still displaying incredible separation! My bashing:

    A1- Incline DB Press 90 x 9, 95 x 6 x 5
    A2- Barbell Curls 100 x 9, 105 x 6
    B1- Incline DB Flys 65 x 11, 70 x 8
    B2- Preacher Machine 70 x 11, 75 x 8
    C1- Flat Bench 205 x 9, 215 x 9
    C2- Standing Hammer Curls 42.5 x 9, 45 x 6
    Weighted Dips 45 x 7 x 6
    D1- Behind-Back Bar Wrist Curls 115 x 11 x 9
    D2- Reverse Bar Wrist Curls 45 x 11, 47.5 x 8

    Notice the trend in weights upward with no sacrifice in form.

    I feel as BIG growth spurt coming on!!!
    Last edited by rich55; 10-10-2007 at 09:28 PM.
    **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!

  8. #8
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    I weighed in at 170 lbs yesterday, which is up 3 lbs in 10 days. I am staying very disciplined with my diet with occasional cheating saved for the weekend, which is keeping me VERY lean. I am thicker already particularly in my chest and triceps.

    Today, I began taking Orange Triad. This will replace my Superpak multivitamin, Joint Care and 2 caps of R-ALA taken per day (will still take one preworkout). Supplement consolidation is a GOOD thing.

    Another busy weekend:

    - Tonight - Back, followed by my best friend's bachelor party
    - Saturday - Driving up to Youngstown first thing for my training partner's show. Delts & Tris at some random gym between prejudging and finals.
    - Sunday - DVD shoot with Max Muscle first thing. Best friend's wedding after.
    **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!

  9. #9
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default I survived...

    BACHELOR PARTY AND BACK
    I survived this crazy weekend. My back workout was solid on Saturday with the biggest highlight being pulling 375 x 9 and 385 x 9. Next week I will give 395 a whirl. My entire back, top to bottom, was really sore.

    Then, I punished my body with massive amounts of alcohol for my best friend's bachelor party. We were all CRUSHED!! He had a great time and that is what matters most. Man did I bash some food slamming a 14 oz steak and mashed potatoes. Liver detox supplementation was taken the next morning followed by mucho water.

    TRAINING PARTNER KICKS SOME BUTT!!
    The next morning I had to drive 2.5 hours to Youngstown, which was pretty rough. I didn't feel very well and actually passed on lifting due to the busy day. Yes, I was that hungover. Hey, the occasion was quite rare. My training partner James smoked the lightweight class at the INBF Cardinal Classic and narrowly missed on taking the overall and WNBF pro card. He looked fantastic and was outsized by the lightheavyweight. It was REALLY close. I then smashed some Italian afterward. I got back into Columbus at 2:30 am to shoot my DVD the next morning.

    DVD, WEDDING & MORE FOOD SMASHING
    Today, we began filming the DVD, which will be called MAXIMUM FITNESS targeted towards beginners in collaboration with Max Muscle. We only had time for chest, which progressively was better as I loosened up more. We shot for 2 hours and hopefully got some decent stuff. The next several Sundays will be dedicated to filming.

    Afterwards, I smashed my delts in 10 minutes and tris in 10 minutes with supersets, dropsets and whatever else I could do to blast them in the shortest time possible. I then hightailed to my buddy's wedding. I am very happy for him, as they are a great couple starting a beautiful family. My highlight was the 2 slices of prime rib, 2 pieces of chicken, piece of sea bass, green beans and lots of potatoes.

    Yeah, so I splurged a TON this weekend and am looking forward to a week of clean eating. I did train very hard and the weekend was quite special. Time to grow, but I do need to keep my gains lean.
    **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!

  10. #10
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Best Postcontest Leg Workout Yet

    I finally felt recovered and strong today training legs. 315 is not heavy on squats for me and today it felt lighter again as I blasted it out for a solid 9 reps, then two last sets of 6. MUCH better than the last few weeks. My training partner was back to give me a boost and we KILLED it! He has his second and last show is in 2 weeks and I'm trying to make my wheels even crazier.

    The rest...

    Front Squat Machine A2G 320 x 11, 330 x 11, 340 x 9
    Lying Leg Curls 100 x 10 x 9
    High Stance Leg Press 470 x 13, 500 x 11
    Donkey Calves 360 x 10 x 8 x 8
    Seated Calves 145 x 11, 150 x 8

    Super slow leg curls burn like none other!! I highly recommend.
    **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!

  11. #11
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Another great workout!!

    Today, my training partner and I had another great workout today training chest and biceps. I was still acclimating to the heavier weights from last week, but managed to get more repetitions or weight on EVERY exercise. I actually said to James today that we have NEVER looked this big and ripped before. He agreed. I am still uber lean and my muscles are getting bigger each week. Sky is the limit!!!!

    I feel that the 700 calorie boost directly postcontest is ideal for me. I am actually kind of surprised that I haven't softened up more after this past weekend binging. BUT, I did train directly before two of the food smashing, so my body most likely just burned through the calories.
    **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!

  12. #12
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Cardio, Calves & Abs 10/18:
    I had a cheat lunch for a special occasion at work and out of guilt I did 30 minutes of cardio that evening following some calves and abs. I did seated calf raises and then standing calf raises with my toes pointed out.

    More Cals and Double Duty:
    I weighed in at 171 lbs today, which is up one pound from last week! To keep the gains coming along, I'm making a small increase of 300 cals to 3300 cals after 4 weeks on the same plan.

    My schedule got thrown off last weekend because of the craziness, so I crammed two workouts into one. Superset all the way through, as we did shoulders, triceps and back. My shoulders are looking wider already and I got stronger on several exercises. Triceps went very well and back felt really good also. More weight or reps on every exercise. I nixed deadlifts as I'm aiming to do legs on Sunday and want to be fresh for that day. The workout took only one hour and twenty minutes.

    Fun Weekend:
    Tomorrow I am planning our SAE alumni hog roast for homecoming, so no gym for me. I will be smashing some pork sandwiches, tailgate food and some beers I will bring a container of protein in my car to alternate between tailgate meals as I will be there pretty much all day. I will have to keep my game face on as this girl I've been going out with will be meeting me at the tailgate.

    Sunday will consist of more DVD filming, leg training, prepping clients for the NPC Monster Mash next weekend and working on my website. BUSY DAY!!
    **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!

  13. #13
    Join Date
    May 2006
    Age
    40
    Posts
    14,316
    Rep Power
    2162

    Default

    Quote Originally Posted by rich55
    Sunday will consist of more DVD filming, leg training, prepping clients for the NPC Monster Mash next weekend and working on my website. BUSY DAY!!
    Awesome !!

  14. #14
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Tailgating yesterday was a good time! I kept the alcohol at a relative minimum alternating with waters, but certainly treated myself to some pulled pork sandwiches on wheat buns with some other tailgate treats.

    Hardest Leg Workout Ever!!

    Yup, that is right! My already insane leg training was taken to a new level after I received some inspiration watching the Hide Yamagishi DVD. This Milos-induced leg training was due for a shock to my legs. The last few weeks the focus had been heavy and I wanted a change of pace. After shooting some DVD footage this morning, I told Jeff from Max Muscle I wanted to give it a whirl. He lit up like a little kid on Christmas and said he'd stick around to spot and motivate. This is certainly not for the novice and should only be done every once in a while. Circuit/Giant sets were done as follows:

    Warm-up/Set 1/Set 2:

    A1- A2G Narrow Front Squats @ 95/155/175
    A2- Wide/Forward Smith Machine Squats @ 95/135/145
    A3- Walking DB Lunges @ 30/30/30
    A4- Low/Narrow Leg Press @ 180/200/210
    A5- Walking DB Lunges @ 25/30/30
    A6- Leg Extension @ 50/50/50

    After a warm-up and 2 sets, I was panting like crazy, sweating profusely and wobbly. I looked up at Jeff and told him to bring on hack squats!! Oh, I took in extra waxy maize starch with my Purple Wraath and MaxGlutamine to keep me going. No more warm-ups necessary.

    B1- Sissy Squats on Hack Squat Machine @ No weight/no weight
    B2- Wide Hack Squats @ up to 100 lbs - Jeff gradually added 25 lbs on this one till I could not push any more
    B3- Reverse Wide Hack Squats - 2 sets with unknown weight

    FYI, we didn't really count reps during this workout. I did 8-20 reps and when I couldn't do any more, Jeff would spot me through 2-3 more reps.

    Lying Leg Curls @ 100/105 - drop set to 55
    High Stance Leg Press @ 270/320

    That one drop set killed my hammies and then I did around 20 reps on the leg presses and could barely stand afterwards. I did fall out of machines a few times during this workout. GOOD STUFF!!!
    **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!

  15. #15
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Chest & Bi Bashing:

    Today, I mixed it up a little on my chest and biceps day as I trained with a client, Sean, who is getting ready to compete again this spring. James is doing another show this weekend, so he is training light.

    Incline DB presses with 95's felt lighter as I nearly got 9 reps. Next week I'm getting 9 and moving up to 100's for sure. We did a little more volume all over, since that is Sean's style and I was feeling strong, so I went with it.

    My bis felt a little fatigued going in to the workout, which affected my barbell curls. We did a 3rd set of hammer curls as I blasted out 45's for 10 x 9 x 8 reps. The real fun was in doing the preacher machine last and then after our second set with 75 lbs, we did one drop set with 45 lbs that required much help from the spotter. This lit my arms on FIRE and I think they already sore from this.

    FYI, walking, stairs, getting out of a chair is not fun today. Tomorrow, should be really fun for the good ole wheels. I slammed a little extra clean food last night following the exhausting workout.
    **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!

  16. #16
    Join Date
    Apr 2007
    Age
    34
    Posts
    479
    Rep Power
    61

    Default

    with this daily focused onslaught I see a pro card next year...I'll be following in your foot steps soon bro! Keep it up

    Controlled Labs Athlete

  17. #17
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Quote Originally Posted by Quelly
    with this daily focused onslaught I see a pro card next year...I'll be following in your foot steps soon bro! Keep it up

    Every day is a chance to GROW!! I'm excited to see the what I will look like with 6-7 months worth of more muscle. I am certainly bigger already!

    HOLY BACK WORKOUT:

    I hit another workout with Sean today who is wanting to work on width, so we mixed it up a little to help a bro out. He is a big volume guy too, so naturally we did a couple more sets/exercises than usual. I was feeling good, so I was up for it. I had not deadlifted in almost two weeks, because of my schedule last week and despite extreme quad soreness these went very well. My hips, lower back and hammies felt fine, so it was on for deads. Working sets for this back smashing include...

    Deads: 395 x 9, 405 x 6
    Weighted Wide-Grip Pullups: 15 x 6, 10 x 6 x 5
    1-Arm DB Rows: 100 x 9, 105 x 8 x 8
    Wide-Grip Underhand Seated Rows: 160 x 9, 165 x 7 x 7
    Bent-Over DB Rows: 30 x 13 - drop set immediately after seated rows
    Close-Grip Pulldowns: 180 x 7, 150 x 13 - OUCH!!!
    DB Shrugs: 115 x 12 x 9 - Traps toast
    Rear Delt Machine: 90 x 9 x 9 - Rear delts shot from all of the back work

    I have a feeling soreness is gonna be severe top to bottom in my entire back the next few days.

    FYI, I did some quick calves and cardio yesterday with a tri-set of donkey calf raises, seated calf raises and ground raises. I just did some elliptical work in an attempt to loosen up my ridiculously tight quads.
    **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!

  18. #18
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Muscle Punishment = Growth

    The name of the game this week seems to be PUNISHMENT. Punish my muscles to such an extent, so that growth is the only option.

    My leg soreness is still quite severe 4 days later after that hardcore leg day on Sunday. I may need to take an extra day of rest to let them recover. To top it off my back is quite sore and swolen from my erectors to traps.

    DELT & TRI BLASTING:

    Today I blasted delts and tris with extra strict form and intensity. The result = extreme pump and abuse of the muscles. It felt GREAT!! Jeff from Max Muscle was there to give me a spot along with one of best friend's Greg. Having a strong support network makes all the difference in the world. They want muscle growth for me almost as much as I do. I did several forced reps on close-grips and decline skullcrushers, which hurt like an S.O.B. then finished of my tris with a drop set on kickbacks. Those HURT!!

    I felt extremely swolen afterwards and treated myself to a mega calorie burrito bol from Chipotle after a week of clean eating. Steak, chicken, rice, black beans, pico, corn, lettuce and light on cheese. YUM!!

    My new stock of protein form Max Muscle includes MaxPro Chocolate, Gourmet Rootbeer Float and IsoExtreme Tropical Punch. Variety is a very good thing!!
    Last edited by rich55; 10-25-2007 at 09:43 PM.
    **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. #19
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default

    Speaking of gaining...my bodyweight was up to 172 lbs (up 1 lb) from last week. I took a random waist measure and was happy to measure 29.5". Off day today.

    Tomorrow, I travel to Cinci to watch the NPC Monster Mash where 3 of my clients will be competing, including my training partner. The last show for the year here locally until next spring. My legs are still sore, so I may just hit bis, calves and forearms down there and smash legs and chest on Sunday.
    **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. #20
    Join Date
    Apr 2007
    Location
    Columbus, OH
    Age
    37
    Posts
    939
    Rep Power
    216

    Default Weekend Warrior

    This weekend turned out to be crazier than expected. My old roommate announced last minute that he would be coming into town one last time on Friday before moving. So, drinks were required. No lifting that day, so I indulged a bit despite trying to fend off peer pressure.

    Another Win for my Training Partner
    And then....I had to drive first thing that morning 1.5 hours to arrive at the NPC Monster Mash at 10am. I felt a little sub-par, but not too bad. Good thing for Starbucks. My boy, James looked AMAZING!! He won the middleweight class of 15 competitors and was again close in the overall. He carried 157 lbs like 170. Michael made the second callout and placed towards the top of the grouping.

    I truly enjoy going to shows to watch and meet lots of different people. I met some very nice people and view these events as opportunity to network my business and make friends. Not to mention that going to shows pumps me up to smash weights!

    Awesome Hardcore Gym and Calf Discovery
    I hit my biceps, forearms and calves at a killer gym in Middletown, OH. Powerstation Gym was a huge old school gym with tons of equipment, no frills and lots of heavy weights. Truly awesome! I did some drop sets again for bis and had a great pump going. While training there, I stumbled across a new way that I will be training calves when standing. WITHOUT SHOES! My buddy told me I was able to get up an extra half inch and that my calves just popped alot more. And the beauty was that I had trouble walking today b/c they were so sore!! Yeah baby!!

    After the show was finished, we went out and celebrated despite being really tired. We smashed some grub and headed to downtown Cinci where Halloween was hopping in full effect. We slammed some drinks and mingled with some interesting characters, haha! All in good fun.

    Leg and Chest Supersets
    Today was rough as I was REALLY tired, but pushed through an okay workout. Too much partying, but every once in a while is fine. I do not recommend doing legs and chest in the same workout, particularly supersetted. I was crunched for time and had to move my days around b/c of the extreme leg soreness. Legs just takes too much out of you to do a large body part together.
    **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!

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Bodybuilding Program