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  • How could I forget my Sunday leg day!

    Squats 345 x 5 x 5 x 5 x 5 x 5
    Low Stance Leg Press 470 x 11, 490 x 10, 360 x 20ish
    Leg Extensions 140 x 10, 160 x 11, walking lunges around the gym after
    Lying Leg Curls 100 x 11, 105 x 11, 110 x 8, drop to 70 x 10

    Lower back and hips were sore still from deadlifting, but I still powered through it. Gotta add some size! I am gonna play my back day by ear with deadlifting on Tuesday, so that I can squat strong this week.
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    • Back today went a little something like this:

      Close-Grip Weighted Chins 35 x 5 x 5 x 5 x 5 x 4
      A1- Wide-Grip Pulldowns 170 x 9, 180 x 7, 200 x 4
      A2- Cable Lat Squeezes 85 x 12, 100 x 10, 110 x 8
      B1- Hammer Low Rows 160 x 9, 180 x 9 --->wraps on the 2nd set helped out SO much
      B2- Wide-Grip Row Machine 90 x 13, 100 x 10ish
      Barbell Deadlift to Shrugs 225 x 10, 315 x 8, 335 x 7
      Reverse Hypers BW x 20 x 20

      A total of 5 of us smashed it over lunchtime. Greg and James as usual and Leather with newbie Brian. The professional/housewife crowd were looking on in wonderment a few times, haha.
      **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!

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      • Originally posted by rich55
        Reverse Hypers BW x 20 x 20
        Are reverse hypers the thing you had me doing at the end of my back workout with you? I couldn't remember what you called that.

        Comment


        • Originally posted by dogsofgold
          Are reverse hypers the thing you had me doing at the end of my back workout with you? I couldn't remember what you called that.
          Maybe. Did you lay on your stomach and swing you feet back squeezing your glutes and lower back? If so, then yes.

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

          Smashed delts and tris today. Wrist is getting better, but is certainly agitated most by this workout despite the changes.

          Military Press 195 x 5 x 4 x 4 x 3 x 3
          Lateral Raise Machine 90 x 13 x 11 x 10
          A1- Upright DB Rows 30 x 18, 32.5 x 16, 33.75 x 14
          A2- Hammer Behind Neck Press 85 x 10, 95 x 7, 105 x 4
          Lying DB Extensions 30 x 15, 32.5 x 13, 33.75 x 10
          Dip Machine 270 x 11, 280 x 9, 290 x 7 ---> wrist felt okay at best, but tris have to grow
          B1- Reverse Pushdowns 120 x 11 x 10
          B2- Pushdowns 120 x 8 x 4, drop to 85 at end

          EATING TO GROW:

          Sipped on Purple Wraath, glutamine, waxy maize and some gatorade during workout.
          Slammed some Golden FinisH immediately afterwards.
          Rice ***** and Max's IsoXtreme one hour later.
          10 oz steak and tons of pasta two hours later.
          Smashed bol full of brown rice, curry sauce, double chicken, veggies and tofu a few hours later.
          Peanut butter, cottage cheese and Max High5 before bed.

          And apparently the hard work is paying off. A few peeps who I train took notice that I was bigger today. Feeling thicker too. I am still really lean too as I saw some cool new veins popping out in the middle of my back today, haha. 4 more weeks to grow!!!
          **CONTROLLED LABS SPONSORED ATHLETE**
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          http://www.BeyondLimitsTraining.net
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          • Haven't updated in a few days. I smashed the weights hard this weekend, trained some peeps, but also spent more time than usual being social. You gotta live and I only have a few weeks left to enjoy some food and a few drinks.

            My dad was in on Thursday, hung out with an old friend on Friday, grabbed some good eats with James on Saturday and hung out with another buddy on Sunday. Kept the drinking minimal, but certainly SLAMMED some bad food. Ate 4 chicken breasts and 2 mounds of potatoes at a luncheon...preceded by some salad haha. Chili fries, rigatoni and dirty mexican food. So, I'll be eating clean until the weekend!

            LEGS 5/2:

            Squats 355 x 5 x 4 x 3, 225 x 18ish
            Leg Extensions 140 x 10, 160 x 10, 180 x 10, 190 x 9
            Low Stance Leg Press 6 plates for 10, 8 plates for 10, 10 plates for 12
            Lying Leg Curls 110 x 11, 115 x 9 x 7, drop to 75 x 12

            CHEST & BIS 5/3:

            Incline Bench 225 x 5 x 5 x 5 x 4, 235 x 3
            A1- Incline Flys 55 x 15, 57.5 x 15, 60 x 13
            A2- Fist Negative Pushups BW x 10 x 8 x 8
            Hammer Wide Chest 145 x 9, 155 x 7, 165 x 5
            B1- Machine Flys 100 x 15, 110 x 13
            B2- Incline Machine Press 100 x 10, 120 x 7
            EZ Bar Curls 75 x 11, 80 x 9 x 7
            Reverse EZ Bar Curls 95 x 7, 85 x 9
            Incline Hammers 32.5 x 13, 33.75 x 10, standing curls after with 20's till I couldn't budge

            CALVES 5/4:

            Donkey Calves 320 x 11, 330 x 10 x 9
            Seated Calves 125 x 13, 130 x 11, platform raises to max, ground raises to max

            BACK 5/5:

            Close-Grip Weighted Chins 40 x 5 x 5 x 5 x 4 x 4
            A1- Wide Grip Pulldowns 180 x 9, 190 x 7, 200 x 6
            A2- Cable Lat Squeezes 100 x 12, 110 x 10 x 8
            Hammer Lows Rows 135 x 9, 145 x 7
            Wide-Grip Machine Rows 100 x 12, 110 x 10 x 10
            Standing DB Shrugs 120 x 15, 125 x 15, 130 x 12
            **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


            • Oh yeah, a little delts & tris today!!! Crushed em:

              Military Press 195 x 5 x 5, 200 x 3 x 3, 135 x 17
              Lateral Raise Machine 90 x 15, 95 x 12 x 12
              A1- Upright DB Rows 35 x 15, 40 x 15, 50 x 10
              A2- Hammer Behind Neck Press 90 x 10, 100 x 9, 115 x 5
              Lying DB Extensions 30 x 17, 35 x 10 x 9
              Dip Machine 290 x 11, 300 x 8, 320 x 6
              B1- Reverse Pushdowns 120 x 12, 130 x 9
              B2- Regular Pushdowns 120 x 7, 130 x 5, drop to 90 x 8

              Killer workout and strength gains! Today was a day of sheer challenge. We just threw on a little more weight and a little more weight to tactfully beat the hell out of our muscles. It worked!!
              **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!

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              • Oh we BEAT UP on our legs today! A big thanks to my boy Sean for jumping in impromptu style to mix things up with James and myself. We just happened to be squatting while he was doing straight-legs. We decided to switch racks and then train the rest of our workout together. It was KILLER!

                Squats 355 x 5 x 5 x 4, 365 x 3 x 3
                SLDL 225 x 10, 275 x 10, 295 x 10
                Wide Hack Squats 180 x 15, 230 x 8, 250 x 5
                High Moderate Stance Leg Press 6 plates x 30ish, 8 plates x 20ish, 8.5 plates x 15ish
                Lying Leg Curls 80 x 20ish, 90 x 15ish

                The leg presses killed me and made it so I almost would fall on the occasional step as my legs would give. I may have even pumped out close to 40. Having Sean, the light-heavy, lead off pumped me up to hang and get more if possible.

                My right knee has been bugging me and felt off before starting, but as I got going it felt fine. Strange. Of course this had to come up now that my wrist is feeling better. Cissus and Orange Triad are being dosed to help with plenty of EFA's.

                Tomorrow is chest & bis. I will step on the scale as well.
                **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!

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                • Weighed in at 183 lbs today (up 2 lbs in 1.5 weeks). Gains are going well as we continue to smash bigger weights. Today's workout rocked!! My chest and bis felt like they were going to explode.

                  Incline Bench 235 x 4 x 4, 245 x 2 x 2, 165 x 16
                  A1- Incline DB Flys 55 x 15, 57.5 x 15, 60 x 13 ---> took 30 seconds btw. Oh the pump!
                  A2- Flat DB Press 55 x 10, 57.5 x 8, 60 x 6
                  B1- Fly Machine 110 x 15, 120 x 12
                  B2- Incline Machine Press 105 x 11, 125 x 7
                  EZ Bar Curls 75 x 13, 80 x 7 x 6 ---> SUPER strict
                  C1- Reverse EZ Bar Curls 85 x 9, 75 x 8
                  C2- Alternating Hammer DB Curls 25 x ??, 27.5 ---> curled till my arms couldn't move

                  In true gaining fashion:

                  Pre and During Workout: 2 scoops Purple Wraath, 10 g glutamine, 60 g WMS, ~20 g gatorade
                  Immediately PWO: 3 scoops Golden FinisH
                  45 minutes PWO: 2 scoops Max IsoXtreme & 2 rice *****
                  2 hrs PWO: Tons of whole wheat pasta, lean ground beef, sauce & veggies
                  Few hours later: BBQ chicken burrito with double chicken
                  **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


                  • Off day today. Spent it working the Max Muscle booth at the NPC Mike Francois classic. Great show, amazing competitors and very motivating. Can't wait to hit up the gym for back tomorrow. It is on! No clients competing at this one, but a few gymmates who we cheered on.

                    Legs are beat up sore today and my chest and bis are feeling it too. Food smashing continues with less than 3 weeks to grow...

                    MEAL 1:
                    2 scoops Max Gourmet
                    1 scoop Max High5
                    3/4 c oats
                    1/2 banana
                    1 T green phyto foods
                    3 Orange Triad & 2 super epa

                    MEAL 2:
                    1 large sweet potato
                    8 oz lean beef

                    MEAL 3:
                    1 scoop Max Gourmet
                    1 scoop Max High5
                    1 T natty PB
                    1/2 c oats
                    4 strawberries

                    MEAL 4:
                    2 grilled chicken sandwiches from Wendy's
                    Small chili
                    3 Orange Triad

                    MEAL 5:
                    2 slices 100% wheat bread
                    1 can tuna
                    1 whole egg & 1 white
                    1 T light mayo

                    MEAL 6:
                    8 oz steak
                    Green beans
                    Cottage cheese out of the container till pleased
                    2 super epa

                    OTHER SUPPS:
                    Super enzymes
                    Ultra 40
                    Cissus
                    ActivaTe Extreme ----> Working like a charm!
                    White Blood ----> Just arrived so I will pop a few before sleeping
                    **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


                    • BACK DAY:

                      Decided to mix it up today and really wanted to hit my lower lats in particular with something different. Kept some continuity though.

                      Close-Grip Weighted Chins 40 x 5 x 5 x 5, 50 x 4, 60 x 3
                      A1- Wide-Grip Pulldowns 180 x 10, 190 x 7 x 7
                      A2- T-Bar style DB Rows 100 x 15, 110 x 13, 120 x 10
                      Low Lat Hammer Pulldowns 90 x 15 x 15, 100 x 13 ----> Kept chest up high and elbows tight to isolate lower lats
                      Hammer Low Rows 180 x 9 x 8

                      I'm feeling thicker, but softening up a little. The give and take when gaining. A guy who I have seen compete since March through May at various shows said that I look bigger each time he sees me. That felt pretty good coming from a fellow successful competitor.
                      **CONTROLLED LABS SPONSORED ATHLETE**
                      **THENUTRITIONX.COM 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


                      • DELTS & TRIS 5/12:

                        Hard and heavy training was a blast with big Greg! We smashed em and improved on most. I did one-arm extensions at the end to self-spot as my partner had to run.

                        Military Press 195 x 5 x 5 x 4, 205 x 3 x 3
                        Lateral Raise Machine 95 x 15, 100 x 12 x 10
                        A1- Upright DB Rows 45 x 15, 47.5 x 13, 50 x 12
                        A2- Hammer Behind Neck Press 95 x 11, 105 x 7, 115 x 5
                        Lying DB Extensions 35 x 11 x 10 x 8
                        Dip Machine 300 x 9, 310 x 8 x 7
                        B1- 1-Arm Rev Pushdowns 45 x 12 x 10
                        B2- 1-Arm Pushdowns 45 x ? x ?

                        LEGS 5/14:

                        Squats 355 x 5 x 5 x 5 x 5 x 4
                        SLDL 315 x 11 x 11
                        Wide Hacks 180 x 15, 230 x 10, 270 x 6
                        High/Wide Leg Press 4 plates x 20, 4.5 plates x 15, 5 plates x 12
                        Lying Leg Curls 100 x 13, 110 x 8

                        It hurts to walk even now just several hours later. Had a newcomer in our group and we all just got medieval. I took the elevator down to the locker room one floor to prevent falling down the stairs.
                        **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


                        • Had a killer workout with Greg. James and I are off on our schedules right now since he started his new job. We will hit up back this weekend and certainly legs next week together.

                          Incline Bench 235 x 5 x 4 x 3, 245 x 2, 255 x 1 ---> reaching method with Greg spotting one forced on the last 3 sets
                          A1- Incline DB Flys 55 x 15, 60 x 13, 62.5 x 11
                          A2- Flat DB Press 55 x 14, 60 x 9, 62.5 x 6
                          B1- Fly Machine 110 x 16, 120 x 12
                          B2- Incline Machine 110 x 12, 130 x 8, rested a few minutes & just did 150 x 10 at end
                          EZ Bar Curls 80 x 10 x 7 x 6 ---> super strict & slow
                          C1- Reverse EZ Curls 75 x 11 x 8
                          C2- Alternating Hammer DB Curls 30 x 9 x 7----> till my biceps couldn't move any more

                          Super pumped at the end through the entire chest, shoulders & biceps. I hit a few quick shots in the locker room. Most muscular shot looked crazy! Back detail seems to have improved glancing back at some new looking stuff popping out back there, haha. Legs are OMFG sore today! Every movement hurts.

                          Gonna hit my calves tomorrow. I will be working backstage Saturday at the INBF Tri-State contest in Dayton. James and I will be hitting back somewhere while we are there.
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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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                          • My weekend was busy as I headed to Dayton to attend the INBF Tri-State contest. It was the first year of the event and therefore a smaller show. I primarily attended the event to network and make contacts for my show that I will be promoting next May (also INBF). I spoke to the judges, promoters, expediter, athletes generating good interest and support. Much time will be spent the next 12 months to ensure this event will be a success. I am psyched!!

                            While in Dayton on Saturday we smashed back at this place called Neo Limits. Lots of volume and different movements to mix it up with all the new toys. Didn't really track weights as it was a new place. Just piled it on.

                            Wide-Grip Pulldowns 3 x 8-10
                            A1- Medium Grip Pullups 3 x 8-12
                            A2- Bent-Over Machine Rows 3 x 8-12
                            Lying Rows 3 x 8-12
                            T-Bar Style DB Rows 3 x 15-25
                            B1- Low Lat Pulldown 2 x 6-12
                            B2- Row Machine 2 x 6-12

                            ...and I ran out back machines at this point, haha. It was fun trying some different stuff.
                            At the end we hit up a real donkey calf machine for 6 sets up to 400 lbs btw 10-25 reps pyramiding down. Fun, fun!!

                            Smashed 2 chicken sandwiches and a chili from Wendy's again a little while after downing my postworkout Golden FinisH. Yum!!

                            Yesterday was shoulders & tris with 3 other fellas:

                            Military Press 195 x 5 x 5 x 5 x 4, 205 x 3
                            Seated DB Laterals 25 x 15, 27.5 x 15 x 13
                            A1- Upright DB Rows 40 x 15, 42.5 x 15, 45 x 13
                            A2- Hammer Behind Neck Press 100 x 9, 110 x 7, 115 x 5
                            B1- DB Push Press 40 x 20, 50 x 15, 60 x 11
                            B2- DB Shrugs 130 x 14 x 13 x 11
                            Dip Machine 270 x 15, 300 x 12, 320 x 7
                            C1- Lying DB Extensions 35 x 11 x 10
                            C2- Bench Dips BW x 20 x 15 ----> holy crap that provided a crazy pump!

                            Later that evening was my real treat: A Donato's medium hawaiian pizza with chicken. Hey, only 2 weeks till I begin dieting and I actually leaned out this past week from eating clean! :P
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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!

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                            • LEG DAY 5/21:

                              Greg, James & I trained late so all 3 of us could work out together. James is rolling up on 5 weeks out, so he needs me to kick him in the ass on these days!

                              Squats 355 x 5, 365 x 4 x 3, 225 x 23 ---> lower back not digging heavy squats today
                              SLDL 315 x 11 x 12
                              A1- Feet Forward/Wide Smith Squats 135 x 15, 165 x 13, 185 x 11
                              A2- Forward Lunges In Place BW x 15, 20 x 13, 30 x 10
                              Lying Leg Curls 110 x 12 x 9 x 7, drop to 70 x 13

                              We hit the wall very early on after that high rep squat set. Going to straight-legs right after was rough, but I turned it to some Mushroomhead on my iPod and got after it second set. I then whooped it up a bit and got the fellas going.

                              Downed my Golden FinisH, followed by a few rice ***** and IsoXtreme whey a little while later. Just finished slamming down a steak and egg sandwich on wheat with green beans and cottage cheese. That is some growing food right there!
                              **CONTROLLED LABS SPONSORED ATHLETE**
                              **THENUTRITIONX.COM 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!

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                              • Chest & Bis:

                                Greg and I embarked on a killer training session yesterday mid-afternoon. Laying off the White Flood for a while so I popped some Dialene and Drive samples I had in stock. Wow, was I psyched up!!

                                Incline Bench 235 x 5 x 5 x 3, 245 x 3, 255 x 2 ----> some help on the last reps of the last 3 sets, but felt good
                                A1-Incline DB Flys 60 x 15, 65 x 13 x 11
                                A2- Flat DB Press 60 x 8, 65 x 7 x 5
                                B1- Fly Machine 120 x 15 x 13 x 11
                                B2- Incline Machine 120, 130, 130 for ???
                                EZ Bar Curls 80 x 11, 85 x 7 x 5
                                C1- Reverse Curls 75 x 13 x 9
                                C2- Alt Hammer Curls 30 x 7 x

                                My chest was crushed and mega sore today. Tonight, I went out with a few gym coworkers and pounded a burger, wings and a few beers.

                                PRECONTEST UPDATE:

                                My diet begins in 1.5 weeks on next Sunday, June 1. This will give me 16 weeks, which will be more than enough time to be at my all time best. Cannot wait!!!

                                OTHER NEWS:

                                I will be judging the OCB Circle City Championships next weekend in Indianapolis. I typically have had no interest to judge due to conflict of interest, but here it's a non-issue and the opportunity has presented itself. I will also make an announcement for my show next year as I will be cross-promoting with this show next May.
                                **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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