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Rich's Mission: Natural Pro Card 2008

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  • #16
    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

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    • #17
      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.
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      • #18
        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, 09:43 PM.
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        • #19
          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.
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          http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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          • #20
            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.
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            • #21
              Few Good Workouts with Sean

              James is taking a break for few days, so I have been smashing weights with Sean who will be competing as a light-heavy next Spring. Our workouts have been great and we are killing it!! Back was again brutal similar to last time except that I did more weight on everything and felt like I could fly away cuz my lats were so pumped. I nixed deads as leg day was simply to close together on both ends. Next week it is on though!

              We had a great delt and triceps workout today and my delts have never looked that swole before. Tri blasting was solid and many forced reps were used as usual, high intensity style! My back continues to get ridiculously sore and I'm sure my entire upper body will be feeling it tomorrow.

              On Friday I begin training with James again and we will be doing some higher rep training for a little while in the 10-15 range to shock our bodies.

              Tough Week for Clean Eating

              From Tuesday evening through Saturday I have many social/work obligations that will affect food. Last night a friend flew in from Turkey, so we did dinner, breakfast and lunch. I had a small strip, veggies and 2 glasses of red wine last night and didn't pass on the butter as it was a tapas portion. I figured I could use the extra cals since I trained hard and it was smaller portions.

              Breakfast I slammed a scoop of MaxPro and banana then we hit up First Watch where I got a bowl of oatmeal with cranberries, whole wheat toast and a ham and cheese egg white omelet minus the butter. Lunch I did a chicken sandwich on whole wheat with avocado and tomato with broccoli. My bread was lightly buttered by mistake, but I wasn't gonna pitch a fit.

              Tomorrow I have a breakfast and lunch for work. Breakfast will be a little dirty as I don't get to choose my food, but the extra cals will be needed after tonight's workout. Lunch will be good. Friday I'm having lunch with a friend and I will probably suggest the organic trendy place. Saturday is the Wisconsin game at home and I'm not sure what is going on there.

              The point of all this is I'm super busy with obligations, but still keeping it mostly clean. All it takes is will power...and a little creativity.
              **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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              • #22
                Higher Reps = OUCH!

                I primarily train in the 6-10 rep range, so to induce some hypertrophy I'm jacking my reps up to 10-15. James was back after his small postcontest break and we kicked off the new workout with some LEGS!!

                One thing is for certain, high reps HURT! The burn is excruciating and I love it. My legs were SO pumped and full of blood that walking was difficult. Doing a new workout in itself causes extreme soreness, so not as many sets were needed:

                Squats 275 x 13, 285 x 12 x 10
                Leg Extensions 140 x 14 x 12
                Standing 1-Leg Curls 40 x 15, 45 x 17
                High Stance Leg Press 500 x 17, 520 x 12

                I did calves yesterday with some light elliptical work for cardio. Slowing down my rep speed and pausing at the top and bottom for 2 seconds has made a big difference on my calves these last 2 weeks. Standing calve raises are being done shoeless for maximum stretch and contraction. I'm lovin it!!

                We are getting in the gym at 10 am to tear up chest and biceps before retreating to campus to watch the Buckeyes tear up Wisconsin!! We win out and I may have to make plans for New Orleans!

                BODYWEIGHT CHECK: 173 lbs (up 1 lb in a week)
                **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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                • #23
                  Great Journal Bro! i wish you all te best with you gains and Card! Stay with the clean eating and you will make some great progress!

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                  • #24
                    Originally posted by LiGymRatt
                    Great Journal Bro! i wish you all te best with you gains and Card! Stay with the clean eating and you will make some great progress!
                    Thanks man! Good to see you on here. I keep my diet clean 90% of the time, but do allow cheats to treat myself. See BW3's food below, haha!

                    Saturday Morning Training

                    I rested up on Friday night to hit the gym early on Saturday before the Bucks game. I am not used to working out in the morning, but it awesome for day 1 on my new chest and biceps training. The joys of nutrient timing:

                    8:45 - P-Slin (weak point days only) and Cissus upon waking
                    9:00 - Pounded shake of 1 c oats, 1 small banana, 1 scoop Chocolate MaxPro, 1.5 scoops Strawberry Shortcake Gourmet Protein
                    9:45 - White Flood, Green Magnitude and ALCAR
                    10:15 - Purple Wraath, MaxGlutamine and Waxy Maize Starch

                    Chest and biceps superset bashing followed!!! This was a good workout and the high reps are hurting in all the right ways.

                    After having my postworkout shake, we headed down to campus to watch the Bucks smash Wisconsin. My meal of choice was an 8 oz BW3's burger and 6 carribean jerk wings. YUMM!!! A few brews were necessary as well. :P
                    **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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                    • #25
                      like he said.. nice log, keep it going. gl.

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                      • #26
                        Originally posted by rich55
                        BODYWEIGHT CHECK: 173 lbs (up 1 lb in a week)

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                        • #27
                          Originally posted by xologist
                          like he said.. nice log, keep it going. gl.
                          Thanks Xologist!! I'm just getting started.

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

                          HIGH REP BACK = CARDIO

                          Today was the first day doing back with 10-15 reps and I was panting the entire time gasping for air. James was the same, so I didn't feel too bad. The workout was very motivating as James and I taunted each other with our goals to push us. By the end, my back was thrashed and I had nothing left to give. The way it should be.

                          I have added in GLYCERGROW, which will certainly help cell volumization while training with higher reps. BLUE UP will also be added to boost my natural test levels. TIME TO GET BIG!!!
                          **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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                          • #28
                            1st Week of New Training Down

                            The first week of training in a higher rep range (10-15) is finished and I must say that I am pretty excited to see the progression these next several weeks. Delts and tris today was AWESOME and they were ridiculously swole hurting in all the right ways. I certainly have to get used to the higher reps though as I'm getting extremely winded at times.

                            Today, is a weak point day so I take in more calories following my workout. Dinner tonight = steak and egg sandwich!!! This was AWESOME and may become a regular meal on these days!

                            I grilled up a lean 8 oz strip steak and trimmed off the fat, cooked a whole egg and an egg white and crammed it between to slices of whole wheat bread. Broccoli was served on the side.
                            Last edited by rich55; 11-06-2007, 11:11 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!

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                            • #29
                              High Reps Round 2: Off to VERY good start

                              Last week was the first week in a very long time since I lifted in the 10-15 rep range on everything, so I figured the second week at it would include some nice strength increases. YEAH BUDDY was I right and coupled with a massive pump!!

                              My motivation yesterday was this picture of me taking 4th at the INBF Naturalmania...



                              My goal is to win my class at this show next year, so when I saw this photo I became so psyched for my workout that evening. SIZE MATTERS and CONDITIONING WINS! I put a few motivational pix and quotes including this picture inside my locker at the gym to remind me what I need to do. GET BIG OR GO HOME!

                              Legs was yesterday and I will just say that I actually took the elevator down a floor out of fear of biting the dust down the stairs. Then a client was nice enough to cancel b/c I was so nauseous from the extreme energy exertion that I felt sick for 1.5 hours until I ate again. I would have just ate again immediately but my stomach was still full from my postworkout shake.

                              Chest and biceps was today and the pump was insane!! My strength increased on EVERY exercise! I could not help, but look in the mirror and hit a couple most muscular poses. Oh and I'm up to 174 lbs another 1 lb increase in a week.

                              I will take some progress pictures in the next few weeks after I get into this routine a little more.
                              **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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                              • #30
                                GO BUCKS!!!

                                I'll be rooting hard for the Buckeyes today vs. Illinois and Michigan next week. I reserved a suite and booked a flight down to New Orleans for the BCS Championship Game!!! My goal is to travel more in the next few years and I've never been to New Orleans. So, worst case scenario is that I'm partying down there with my friends, but I'll certainly be cheering hard for the Bucks. Flight and hotel availability was tough to come by already let alone in 2 weeks.
                                **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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