Rich's Mission: Natural Pro Card 2008

[Quelly]

Took some pix on Sunday. I am pleased with my conditioning at the 14-week out mark. But I need to bring up the arms, chest and upper body in general. Legs are looking nasty and the back is showing a little more detail. Delts are better too. Back to my weak points...

My cals are still high enough (3400) to make some improvements. Better yet I will be ramping my weak point days up to 3600 (twice weekly) and bringing the other days down to 3300. I will be hitting my arms more frequently (every 3-5 days) and ferociously as well. I am getting up early tomorrow morning to blast arms and coming back later to hit shoulders. Saturday, I am going in early at 7:15 am to train arms with Davies before I leave town for the weekend. Oh, it is on!!!

Sitting roughly 180 maybe (weigh in tomorrow) cold in these pix. Flexing my legs was extremely tough after hitting legs two days before.







BACK DAY 6/16:

Had to get some steam rolling today as both Greg and I were dragging a little. We got things rolling and had a good one though.

Wide-Grip Pullups BW x 12, 5lbs added x 8 x 6
A1- Straight-Arm Pulldowns 120 x 15, 130 x 13 x 12
A2- Close-Grip Pulldowns 160 x 10, 170 x 8 x 7
Seated Cable Rows 190 x 12 x 11 x 11
Bent-Over Smith Rows 155 x 13, 155 x 12, 165 x 10
Bent-Over DB Laterals 32.5 x 15, 35 x 12 x 10

looking great for 14 weeks out dude!

[rich55]

looking great for 14 weeks out dude!

Thanks man! I am certainly feeling good about where I am with my conditioning and progression. Gotta keep smashing weights and training hard though!! More pix on the way at 10 weeks out.

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The past 2 days were spent chillin with my girl and friends. Good times! My training continued through the weekend though.

BACK 7/3:

James, Greg & blasted out a good back day. Half way through the workout, James decided that he wants to do the NANBF Mid-American ProAm on August 2 to battle for the WNBF pro card awarded to the overall winner.

Wide-Grip Pullups BW x 12, 10 x 8
Close-Grip Pullups BW x 10 x 8
1-Arm DB Rows 105 x 11, 110 x 11, 120 x 10
Wide-Grip Seated Rows 160 x 13, 170 x 12 x 11
Straight-Arm Pulldowns 110 x 13 x 10, drop to 70 x 12
20 minutes on elliptical

SHOULDERS & CALVES 7/4:

James & blasted out another good one today. He told me that my upper body was looking large today. Shoulders are definitely improved.

Seated DB Press 80 x 11 x 9, 65 x 14
Seated DB Laterals 30 x 16, 31.25 x 11, 25 x 16
Machine Presses 110 x 14, 115 x 11 x 10
A1- Barbell Front Raises 35 x 15 x 15 x 15
A2- DB Shrugs 130 x 11 x 11 x 10
Standing Calves 160 x 16 x 13 x 11 x 9
Donkey Calves 180 x 14, 200 x 11 x 9, standing raises after last set

Tomorrow, bring on ARMS!!! I am gonna get in a little light morning jog too, which should be interesting since I haven't jogged in a LONG time. I'm sitting at 178 lbs with a 30" waist. My goal is to be down under 30" by Wednesday.

[bull.dogz]

[rich55]

Haha, nice! About time I get a chearleader in the house!!! Go team CL go!

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I woke up at 8am today to go for my first jog in months. The knees and quads felt it a little, but certainly nothing bad. I may throw i some morning jogs here and there since the weather is nice. Woke up and pounded some stims and then drank a shake with 30 g Iso-Xteme whey, a few strawberries totaling maybe 10 g of carbs & a scoop of Green Magnitude. Then jogged for 20 minutes with maybe 5 minutes of walking total at beginning and end.

Had an excellent arm blasting today with James later at 3pm.

A1- EZ Skullcrushers 100 x 11 x 9, 75 x 17
A2- EZ Bar Curls 100 x 11 x 10 x 10
B1- Overhead 1-arm DB Extensions 30 x 15, 31.25 x 13 x 12
B2- Alternating DB Curls 35 x 13 x 12, 37.5 x 10
C1- Hammer Rope Cable Curls 55 x 15, 60 x 15, 65 x 14
C2- V-Bar Pushdowns 130 x 13 x 12 x 11

Shoulder and calves are REALLY sore today. Good stuff right there! FYI, I had my cheat meal of 2 gyros, fries and funnel cake during the fireworks on Friday. Blasted back hard then slammed! I modified my second to last meal today deliciously for a low carb/high fat meal. Mixed the following:

1 can tuna
1 whole egg & 1 white scrambled with salt & pepper
1 c chopped broccoli, cauliflower, carrots & celery (leftovers from veggie tray)
1 T ranch dressing

[bull.dogz]

FYI, I had my cheat meal of 2 gyros, fries and funnel cake during the fireworks on Friday.

Yummy!

[rich55]

Yummy!

Yes, it was SO good!!!

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LEGS 7/7:

My usual training partners were MIA, but Matt from Max Muscle jumped in to train with me. We killed it! Wasn't feeling great to start, but I pushed through it. REALLY sore from this one. Tomorrow should be interesting.

Squats 295 x 13, 315 x 8, 335 x 5
Squat Pauses 185 x 11ish
SLDL 315 x 16, 335 x 11
1-Leg Machine Curls 60 x 14 x 12
High/Wide Stance Leg Press 11 plates x 20, 12 plates x 13
Leg Extensions 110 x 16 x 13, 90 x 13

CHEST 7/8:

Incline DB Press 95 x 8 x 7 x 6 ---> new weight = kinda rough
Incline DB Flys 60 x 14 x 12 x 11, DB Press x 11ish
Machine Chest Squeezes 100 x 15, 105 x 12 x 11
Hammer Wide Chest 115 x 13, 135 x 10, 115 x 12, 90 x 14

Tomorrow, I am just hitting up some cardio. I will be taking an entire off day on Saturday.

[rich55]

Rocked out 25 minutes of walking on an incline this morning for 25 minutes at 8.0 incline and 3.8 mph. Nothing but some Purple Wraath, Green Magnitude and MaxGlutamine in the stomach. The rest of the day I was STARVING.

[rich55]

Well, weighed in at 177 lbs today with an AM waist measure of 29.75". Down 1 lb and 1/4 inch in a week, which is great. I checked some of my stats from last year and I'm sitting 2 lbs heavier than the last time my waist was that little. And, it measures where I was at 6 weeks out last year at the 10 week out mark. That is progress.

No room for complacency. Hardcore weight smashing continues:

BACK & CALVES 7/10:

Pulldowns 180 x 12, 190 x 8 wide, 170 x 10, 160 x 11 close
1-Arm DB Rows 110 x 10, 120 x 9, 130 x 8
Wide-Grip Seated Rows 170 x 12 x 11 x 11
Overhand Close Rows 80 x 17 x 12
Cable Lat Squeezes 100 x 13 x 11, drop to 70 x 9
Standing Calf Raises 160 x 17, 170 x 12 x 10
Donkey Calf Raises 270 x 9 x 8, drop to 180 x 8, to ground raises x 12

This workout rocked and I enjoyed the little overhand close rows I came up with towards the end there. I stood squatting into the same seated row machine but instead facing downward, which hit my upper middle back nicely.

I am going to go for a morning jog tomorrow since it is supposed to be nice. And, then I blast shoulders & arms and enjoy a cheat meal with the woman.

[rich55]

Alright, so here are some pix taken on Sunday at 10 weeks out. I am pleased with my conditioning and interested to see what new found striations will be peaking through come show time.

[rich55]

[rich55]

A few days of logging to make up after being out of town this weekend for a high school reunion in Huron, Ohio. Again, sipping on H20 and packing a few containers of food. I cheated big time the night before with bread, olive oil, stuffed portobello, ravioli in cream sauce with chicken, tiramisu and ice cream. Hey, I go all out for my one meal if I'm on track.

SHOULDERS & ARMS 7/11:
Woke up at 9am and slowly jogged a few miles for 25 minutes. It was hot! Went back in and blasted a killer workout at 3pm. Felt diesel!

Seated DB Press 80 x 9 x 8, 70 x 12 x 9
Seated DB Laterals 31.25 x 12 x 10, 25 x 16
Machine Presses 115 x 12, 120 x 8 x 7, drop to 80 at front for 10ish
A1- EZ Skullcrushers 100 x 9 x 7, 75 x 14
A2- EZ Bar Curls 100 x 11 x 9, 75 x 12
B1- Overhead DB Extensions 31.25 x 11 x 9
B2- Zottman Curls 35 x 11 x 9
C1- Pushdowns 130 x 12 x 10, drop to 85 x 14
C2- Rope Hammer Curls 65 x 15, 70 x 12, 50 x 12

OFF 7/12

LEGS 7/13:
Hurting from this one! I was feeling a little off, but pushed through. I want the sickest wheels on stage.

Squats 315 x 9 x 7, 285 x 12 ---> quads & hips feeling tight and not fresh
SLDL 325 x 14 x 11
1-Leg Curls 60 x 14 x 10
High & Wide Stance Leg Press 12 plates x 16, 13 plates x 11
Leg Extensions 110 x 15 x 13 x 11

CHEST 7/14:
Blasted chest with the fellas at 3pm. Killer pump going on. We knocked this out in 45 minutes with little rest towards the end.

Incline DB Press 95 x 9 x 7 x 6
Incline DB Flys 60 x 15, 65 x 12 x 11, to press for 13
Machine Chest Squeezes 110 x 12 x 11 x 11
Hammer Wide Chest 135 x 8 x 7, drop to 90 x 13, drop to pushups x 7

Did 25 minutes of moderate elliptical later at 9pm.

[rich55]

Blasted some arms today. I ate a few more calories pre, during and the rest of the day. Decided to mix it up a little with 4 exercises at 2 HARD sets each. Last exercise I did a drop set at the end.

A1- EZ Skullcrushers 100 x 11 x 10
A2- EZ Bar Curls 100 x 13 x 11
B1- DB Skullcrushers 30 x 14 x 12
B2- DB Curls 35 x 10 x 9
C1- 1-Arm Overhead Extensions 31.25 x 10 x 8
C2- Hammer DB Curls 35 x 11 x 10
D1- Hammer Rope Curls 70 x 15, 75 x 13, drop to 50 x 13
D2- Cable Pushdowns 140 x 12 x 10, drop to 90 x 15
Wrist Rolls 20 up & down slow for 2 sets then 10 the other way

One word. Swolen. Very nice! Tomorrow, I am hitting back and doing 2 cardio sessions cuz I feel like it.

[bull.dogz]

Great job!

[rich55]

Great job!

Thanks Laurie!! You still keeping a log over at bb? I will have to make sure you are still kicking some butt!

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Yesterday, I woke up at 9am and did 25 minutes of walking on an incline. Popped some stims, Purple Wraath & MaxGlutamine and got after it.

I rolled back into the gym at 3pm solo and busted out back. I was dragging a bit to start, but I got after it thinking about what I need to do in September.

BACK 7/16:

Wide-Grip Pulldowns 190 x 11 x 8
Close-Grip Pulldowns 170 x 10 x 10
1-Arm DB Rows 110 x 10, 120 x 10, 130 x 9
A1- Wide-Grip Seated Rows 170 x 11 x 10 x 10
A2- Close-Grip Standing Rows 80 x 12 x 11 x 10
B1- Cable Lat Squeezes 100 x 12 x 10 x 9
B2- Bent-Over DB laterals 30 x 10, 30 x 8, 20 x 14

20 minutes on elliptical after.

DIET CHANGES:

To keep fat loss progressing, I am making another cut today. This bring my cals down to 2800 with higher on some days. Carbs are down to 180 g per day. Cheating one meal per week and bumping cals up just a touch on arm days. Rolling up on 9 weeks out!!! At the 8-week out mark I add in REDuction!

MEAL 1:
1/2 c oats
1 scoop MaxGourmet & 1 scoop High5 protein
1 T green phyto foods
2 super epa

MEAL 2:
8 oz 96% lean beef
10 almonds
1 c broccoli

PREWORKOUT/DURING WORKOUT:
Max SurGH
30 g Max ACM (waxy maize, malto, carb mix)
Purple Wraath
Green Magnitude
MaxGlutamine

POSTWORKOUT (MEAL 4):
3 scoops Golden FinisH
2 rice ***** & 2 scoop IsoXtreme (30 minutes later)

MEAL 5:
8 oz 96% lean beef
1 serving brown rice
1 c broccoli
2 super epa

MEAL 6:
1 can tuna
1 whole egg
1 T ranch
1 c chopped cauliflower, celery & carrots

MEAL 7:
1.5 scoops High5
1 T natty PB

On longer days, I throw in another shake of High5, MaxGourmet & a small handful of strawberries.

[bull.dogz]

I started a new one:
http://forum.bodybuilding.com/showth...hp?t=109132541

I'm in the girlie section!