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  • #61
    High-Intensity Leg Training Continues 12/27:

    Well, I found another leg workout that rivals the previous in terms of sheer pain and intensity. Ah yes!! James and I were both struggling not to puke the entire time. I'm a sadist!

    Squats 325 x 11 x 10 x 9
    A1- Front Squats 205 x 10 x 7
    A2- Leg Presses (Low/Wide Stance) 270 x 15, 290 x 11ish
    B1- Lying Leg Curls 105 x 13, 110 x 10
    B2- Straight Leg DB Deadlifts 80 x 15, 85 x 12

    After the first set of front squat and leg press supersets, we were crushed and nauseous. My quads were on FIRE so much that I rolled out of the leg press (literally) to lay face down on the ground and immediately straighten my legs out.

    Biceps Beating 12/28:

    We took our chest and biceps through a beating yesterday. The pump was ridiculous! I took my biceps through the ringer:

    Barbell Curls 105 x 10 x 8
    A1- Preacher Machine 75 x 13 x 11
    A2- Standing Hammer DB Curls 32.5 x 13, 33.75 x 10
    Seated Alternating DB Curls 32.5 x 18

    Hammer Curls are done with both arms simultaneously to not allow rest and maximize tension. However, after I failed on my second set, I took a few breaths and then did 3-4 more reps alternating. James called me an animal at that point haha! One set of alternating curls was done at the end ultra strict squeezing up through repetition real hard as if I am flexing my biceps as hard as possible.

    My legs, chest and biceps are all VERY sore today. Weighed in at 182 lbs yesterday!!
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    • #62
      My back was thoroughly thrashed from my workout. B) I pulled 425 for 10 tough reps on deadlifts. My lower back was a little sore and my middle back/rhomboids were dead from supersets of seated rows with bent-over rows. My traps were killing me as well from shrugging 130's for 15 reps.

      NEW YEAR'S PLAN:

      I cannot help but look forward to the new year. To further motivate my offseason progress, I have set the goal to be big and ripped for the Arnold. I will be working the expo for the first time at the Max Muscle Sports Nutrition booth and need to look as diesel as possible!

      So, I am taking off to New Olreans this Saturday for the Buckeyes national championship game that will include 5 much needed days off from the gym. After returning I have 7 weeks till the Arnold! My plan:

      3 WEEKS CUT
      4 WEEKS LEAN GAIN

      Cutting Plan:

      Decrease daily calories to 3200 (280 g C / 375 g P / 65 g F)
      Increase cardio 3 x 20 minutes per week
      Add Lean Green and bump up L-Carnitine to 3-4 x's daily dosing
      Cheat only once per week and minimize alcohol consumption

      Gaining Plan:

      Bump up daily calories to 3700
      Decrease cardio 1 x 20 minutes per week
      Cheat only once per week and minimize alcohol consumption

      Training:

      Move to 5-day split
      Lift heavier in the 6-12 rep range vs. current 10-15 range

      Supplements:

      ADD:
      Golden Finish
      X-Factor
      RPM
      Drive
      Lean Green
      L-Carnitine

      STAPLES:
      Orange Triad
      Green Magnitude
      Purple Wraath
      Cissus
      Ultra 40
      MaxGlutamine
      MaxPro
      Gourmet Protein
      Waxy Maize Starch

      HAPPY NEW YEAR!!

      I had a killer delt and triceps workout on New Year's eve moving up in weight on almost every exercise. We then went out to dinner, hit up a private party at a Gentleman's club, then went out to our usual club of choice. I had not really drank much at all the past 3 weeks, but we rock starred it that night. Good thing I had a scheduled day off from the gym yesterday.
      **CONTROLLED LABS SPONSORED ATHLETE**
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      • #63
        LEG DAY FIRST

        My preworkout meal was not settling right and I was already feeling a little stomach discomfort before really getting under way. Squats went AWESOME as I finally busted out 325 for 13 reps. I then got 335 for 10 and 8 reps. That is the easy part.

        A2G front squat and leg press supersets are the real killer! Narrow stance front squats then wide stance leg presses. Oh the burn! The first set put a hurting on the quads forcing out an 11th rep on front squats with 205 and then somehow pushing out 300 for 13 on leg presses.

        During repetition 6 on my second superset, I began to PUKE A LITTLE AS I FRONT SQUATTED UPWARD. A little bit flew out, but I managed to swallow most of it back down pausing at the top for a few seconds. I laughed and then cleared my pallet enough to bust out 2 more reps and then move immediately into my superset of leg presses. cool.gif 150% INTENSITY!!

        The rest of the workout was kinda brutal after that, but I finished moving up on both leg curls and SLDL. Fortunately I scheduled some extra time to recover before my next client allowing for some extra time to lay on the locker room floor and sip water.

        LAST HARDCORE WORKOUT B4 VACATION

        James and I finished off our last hardcore workout last night before leaving tomorrow on vacation. Chest and biceps....and why not triceps too! Pushed a little more weight on most exercises, but have plateaued on incline bench. We finished off with triceps at the end doing a drop set of kickbacks with 30 lbs then 20 lbs for max reps. HOLY CRAP these hurt! We then did pushdowns with 150 for 15 reps and then knocked out 160 for 12 reps getting a little help at the end.

        I will do a little cardio tonight and then take off for New Orleans on Saturday. GO BUCKS!! I will get back in late on Tuesday, rest up Wednesday and kick things back off Wednesday night. A change of pace and break is much needed.

        FYI, packing some canned chicken, apples, protein bars, Max Gourmet and MaxPro protein, Orange Triad, fish oil and liver support. I typically eat out a good three square meals on vacations where I am not dieting and then fill in between with 2-4 shakes or snacks.
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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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        • #64
          I'M BACK. LET'S GET SERIOUS!!

          Well, New Orleans certainly was a BIG party! That city is CRAZY!! Eat, drink, eat, drink and that is pretty much it. A mile long street packed full of OSU and LSU fanatics wasted all day. We had a blast, despite the Buckeye loss. Eating junk food or drinking alcohol will not be needed for a while.

          This is good because I have begun my "Get Lean and Big for the Arnold" plan. My training split has changed to a 5-day to split things up a little more and allow for me to get my cardio in better.

          Day 1- Arms
          Day 2- Legs
          Day 3- Shoulders & Calves - Cardio after
          Day 4- Off
          Day 5- Back - Cardio after
          Day 6- Chest & Calves
          Day 7- Cardio

          Yesterday, I did the following for arms:

          A1- Close-Grip Bench 195 x 11, 205 x 9
          A2- Hammer DB Curls 45 x 11, 47.5 x 11
          B1- Decline EZ Extensions 85 x 13, 90 x 13, 95 x 10
          B2- Barbell Slow Curls 70 x 13, 75 x 13
          C1- Kickbacks 31.25 x 17, drop set to 20 x 10
          C2- DB Concentration Curls 25 x 15, drop set to 15 x 10

          Stronger Wheels!

          Calories have been decreased and Drive, RPM, X-Factor and Lean Green have been added already. Tomorrow, I will begin dosing ALCAR three times daily. I'm waiting on my shipment of GOLDEN FINISH as well, which I'm psyched to try.

          I figured legs would be rough today as the first hardass workout back and it was. Rough but very productive. We just switched up our leg training a few weeks back, so we kept the exercises the same with just a little heavier on a few.

          Despite taking some time off for vacation I crushed out heavier weight on EVERY exercise. I smashed out 335 for 11 reps on squats and 345 for 8. I then did 205 lbs for 11 on front squats and 215 for 9. Bigger weights on leg curls and straight legs too! NICE!!

          I feel a growth spurt coming on!!! Smell that? Smells like 190 lbs coming soon!!!
          **CONTROLLED LABS SPONSORED ATHLETE**
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          • #65
            My shoulder and calf workout yesterday went well followed by 16 minutes walking on incline/jogging (rushed). I was pleased to start out with 175 lbs on military presses for 8 reps after repping out 165 and 170 for 11 reps. I will be up to 185 lbs and beyond in no time! My legs and triceps have been MEGA sore for days now.

            I weighed in at 182 lbs and my waist measured at 30.75". I have already hardened up a little with 3 days of my clean cutting diet. NICE!!! I'm off today and back at tomorrow with back and cardio.
            **CONTROLLED LABS SPONSORED ATHLETE**
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            • #66
              Back day went well. I will be doing some light biceps on this day as well since it 3-4 days apart from my arm day. Deads hurt my hams a bit after not doing them for almost 2 weeks. Not too shabby for week 1:

              Deads 405 x 11, 415 x 11
              Bar Curls 95 x 10 x 8
              Bent-Over Bar Rows 165 x 10 x 10 x 8
              Wide-Grip Pullups BW x 8 x 7 x 6
              Hammer Low Rows 135 x 11 x 12
              --- 20 minutes on elliptical afterwards

              GOLDEN FINISH: I took my first 3 scoops of this afterwards and I was pleasantly surprised. I had heard mixed reviews on the flavor, but REALLY enjoyed the tropical taste. It was a little grainy, but it certainly picked me up faster than my typical waxy maize and whey shake. Leg day will be a good test.
              **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


              • #67
                Holy Golden FinisH logs!! That is a ton of testers. Well, speaking of the new CL postworkout product...

                Dose numero two today almost made me want to workout...again...after my workout was finished. WOW, this stuff picks me up after my workouts!!

                Chest today was solid and will take some getting used to as I have not done many of these lifts in a while:

                Decline Bench 245 x 11, 255 x 8 x 6
                Inc DB Press 85 x 10 x 8 x 7
                Inc DB Flys 60 x 10 x 10
                Weighted Dips 45 x 9 x 8
                A1- Seated Calves 150 x 13, 155 x 11
                A2- Standing Calf Machine 120 x 12 x 10

                Tomorrow, I will be hitting some cardio. I am certainly feeling a little tighter already. FYI, the RPM and Drive stack is giving me some good energy and aggression in the gym. Digging it! X-factor is still saturating as I near the end of week 1.
                **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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                • #68
                  CARDIO 1/15:

                  Did abs for the first time in several weeks since I'm cutting. Followed it up with 30 minutes of cardio split between elliptical and walking on an incline.

                  Note: I do not recommend skipping abs, but offseason ab-work is sporadic for me due to heavy deadlifts and squats maintaining ab strength.

                  ARMS 1/16:

                  I had a solid arm workout yesterday, mostly adjusting to bigger weights on exercises. Such as 50's on Hammer Curls for reps and Close-Grip Bench with 205. I smashed out Decline Skullcrushers though moving up to 100 lbs. Kickback drop sets HURT! Definitely feeling some arm soreness today.

                  LEGS 1/17:

                  My buddy Greg has finally decided to join James and I for training. Dude is a natural freak at 6'2", a lean 250 lbs and 19" arms. He is trying to bring up his wheels and to quote him how training with us was today, "This is just terrible!" Haha, I know he loved every second of pain! We had a blast!!

                  Squatted 345 for 9 reps and front squatted 215 for 8. Again, acclimating to heavier weight. BUT, I smashed out my Leg Curl and SL Dumbbell DL supersets moving up to 120 lbs and 100's after smashing out 11 and 13 for 5 lbs less.

                  Golden FinisH Report:

                  After legs today I was able to hobble around about 5-10 minutes after downing my GFH!! I was a little light-headed, but it sure beat laying down for 20 minutes and sitting for another 15 last week with my typical waxy maize and whey mix. Golden FinisH rulz for quick recovery!!
                  **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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                  • #69
                    The 3 of us hit our shoulders yesterday pounding out a GREAT workout. Today is an off day.

                    Military Presses 175 x 11, 180 x 8 x 7
                    Seated DB Laterals 35 x 13, 36.25 x 10 x 9
                    Seated DB Presses 65 x 12 x 11 x 10
                    Reverse Incline Rear Laterals 30 x 13, 31.25 x 10 x 9
                    Machine Shrugs 340 x 13, 360 x 11 x 11
                    Donkey Calf Raises 290 x 13, 310 x 11 x 10, ground raises toes after last set
                    ----> only 15 minutes of elliptical afterwards due to time constraints

                    PROGRESS REPORT: I weighed in 180 lbs on Friday (down 2 lbs) and my waist is now measuring 30.5" again (down ~ 1/2 inch) in 10 days. Strength is increasing as well. Less than 2 weeks of cutting left, followed by 4 weeks of lean gaining for the Arnold.
                    **CONTROLLED LABS SPONSORED ATHLETE**
                    **THENUTRITIONX.COM 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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                    • #70
                      I enjoyed a long weekend thanks to MLK day using much of my free time to be lazy and sleep. Weekdays run 11-13 hours long, so I crash when the weekend comes.

                      My diet has been SUPER clean the past 1.5 weeks and I splurged a bit on Saturday night with some alcohol and late night steak and rice. It certainly could have been worse. I had to wingman for good ole James. Back day was a little rough as a result, but I certainly manned up and still got stronger.

                      Deads 425 x 10 x 7
                      Bent-Over Bar Rows 165 x 11, 170 x 10 x 9
                      Wide-Grip Pullups BW x 11, 5 lbs of weight x 10 x 8
                      Hammer Low Rows 135 x 11, 145 x 10 x 10

                      Chest day yesterday was AWESOME!!

                      Decline Bench 255 x 11, 265 x 9 x 7
                      Incline DB Press 85 x 11, 90 x 9 x 8
                      Incline DB Flys 60 x 13 x 11 x 11
                      Weighted Dips 45 x 11, 50 x 9, BW x 17
                      Seated Calves 155 x 11 x 10
                      Leg Press Calf Raises (Toes In/out/straight) 270 - 2 set each 8-15
                      -----> 20 minutes on elliptical after

                      Did abs and another 30 minutes of cardio today split between jogging and elliptical.
                      **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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                      • #71
                        ADDICTED TO BODYBUILDING

                        You know your addicted to bodybuilding when...

                        You get sick and still continue to lift weights. Yes, I unfortunately came down with something pretty rough. Lack of sleep a few nights in a row surely didn't help. Nothing too bad though, but enough to make you feel like crap. FYI, I DO NOT recommend working out when sick and yell at my clients for doing the same (my disclaimer).

                        Anyways, I digress bitching at the thought that I am not an invincible machine. It felt like strep the first day, but I slept all day pissed at the thought of missing an arm day...an arm day! My weakness and perhaps the easiest of all workouts. I licked my wounds all day (or rather slammed shake and food), then blasted some arms. The illness moved from my throat to my head.

                        I then slept in today, recovered and felt decent enough to train....even legs. Amazing enough, I was the sick one ordering my training partners around to lift and keep up the pace. PANZIES! I survived and even managed to get stronger despite some absolutely vicious pounding in my head.

                        During these two nights I also trained 7 clients. They need me as much as I need to kick my own ass in the gym.

                        I am sleeping in tomorrow again. Good thing for sick days (that obviously do not apply to my bodybuilding).
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                        • #72
                          Originally posted by rich55
                          ADDICTED TO BODYBUILDING

                          You know your addicted to bodybuilding when...

                          You get sick and still continue to lift weights. Yes, I unfortunately came down with something pretty rough. Lack of sleep a few nights in a row surely didn't help. Nothing too bad though, but enough to make you feel like crap. FYI, I DO NOT recommend working out when sick and yell at my clients for doing the same (my disclaimer).

                          Anyways, I digress bitching at the thought that I am not an invincible machine. It felt like strep the first day, but I slept all day pissed at the thought of missing an arm day...an arm day! My weakness and perhaps the easiest of all workouts. I licked my wounds all day (or rather slammed shake and food), then blasted some arms. The illness moved from my throat to my head.

                          I then slept in today, recovered and felt decent enough to train....even legs. Amazing enough, I was the sick one ordering my training partners around to lift and keep up the pace. PANZIES! I survived and even managed to get stronger despite some absolutely vicious pounding in my head.

                          During these two nights I also trained 7 clients. They need me as much as I need to kick my own ass in the gym.

                          I am sleeping in tomorrow again. Good thing for sick days (that obviously do not apply to my bodybuilding).
                          lol i think thats a trainer thing... i so do the same thing.. they walk in all stuffed up and i tell them to go home lol... then two weeks later you got your butt in the gym with a fever. lol

                          get some sleep, it will only help.

                          hows everything else? weight comming off nicely? strength still up i see.

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                          • #73
                            Originally posted by LiGymRatt
                            get some sleep, it will only help.

                            hows everything else? weight comming off nicely? strength still up i see.
                            Yeah, I feel like sleep is all that I have been doing. Training is going great! The fat is coming off nicely. I just lost another 1/4" off my waist while maintaining my bodyweight at 180 lbs. That doesn't happen too often, haha.

                            I will be cutting for another week and hope to knock off another 1/4" and get down to a 30" waist. Then the cals are going up to make better gains.

                            ---------------------------
                            I did shoulders, forearms and calves yesterday and had a great workout despite still feeling ill. Funny how I am the sick one, yet I was the only one of my training partners who showed up. <_< I do not have the luxury of superb genetics. I smash on:

                            Military Presses 180 x 9 x 8 x 7
                            Seated DB Laterals 36.25 x 10 x 10
                            Seated DB Presses 65 x 13, 70 x 8 x 7
                            Reverse Incline Rear Laterals 31.25 x 13 x 11 x 10
                            Machine Shrugs 360 x 13, 380 x 10 x 11
                            Behind Back Bar Wrist Curls 120 x 13, 125 x 10
                            Reverse Bar Wrist Curls 45 x 13 x 10
                            Donkey Calf Raises 310 x 13, 320 x 11 x 10, ground raises toes out after for 20ish
                            --------> 18 minutes on elliptical after

                            My diet has been VERY clean this week despite being sick. I have been sleeping much more, so I have been eating one less meal but I'm obviously exerting less energy.

                            Today I am off to rest. My afternoon will be spent training clients, then I will lay low again tonight.
                            **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!

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                            • #74
                              Many Bros Smashing Back

                              More the merrier on back day! James, Greg, Michael (client) and Rich (number 2) joined me for a back smashing. Boy was it fun!! Sunday was a good day for this as the gym was dead allowing us to take over a small vicinity with massive amounts of testosterone, muscle and iron. Circles of taunting motivational cheers ensued:

                              Deads 425 x 10 x 7 (other pulled 505, 385 and 335...number 2 passed due to some lower back pain)
                              Bent-Over Bar Rows 170 x 11, 170 x 10 x 9
                              Wide-Grip Weighted Pullups 5 x 10, 10 x 9 x 8
                              Hammer Low Rows 145 x 11, 150 x 10
                              Wide-Grip Pulldowns 160 x lots of reps (no clue), drop set to 120
                              Concentration Curls 30 x 15 x 10
                              ------> 20 minutes on elliptical

                              I'm starting to feel better with simply cold-like after-effects. I've beginning 9-12 hours of sleep the last 4 days. I'm shooting for 8-9 hours tonight as I get back in the grind.
                              **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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                              • #75
                                I certainly had a case of the Mondays today and was amped to smash weights come 5pm. Chest day!!! And some calves! I moved up pretty much everything last week, so I was pretty much getting used to heavier weight here...

                                Decline Bench 265 x 8 x 7 x 6
                                Inc DB Press 90 x 8 x 7 x 6
                                Inc DB Flys 62.5 x 13, 65 x 11 x 10
                                Weighted Dips 50 x 9 x 8, BW x 16
                                Seated Calves 155 x 13, 160 x 10
                                Leg Press Calf Raises (Toes In/Out/Straight trisets) 290 for 2 sets of mega-pain!!

                                Back is REALLY sore today!! Top to bottom, lats to rhomboids.

                                RichBodyFit Update:

                                My first posing class of 2008 was last weekend as 2 of my clients are 8 weeks out from the NPC Northern Kentucky. Another will be joining in 2 weeks and 2 more a few weeks after that. Others have shown interest and are certainly welcome. Sunday at 2pm for any in central Ohio getting ready for shows.

                                Possessing a great physique does not win shows, presenting a great physique does!
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