Rich's Road to the NPC Ohio State and INBF National's: Controlled Labs Sponsored

[rich55]

Yesterday's workout went awesome as I moved I got all 5 x 5 on benchpress, squats and wide-grip seated rows. I handled 250 on bench very nicely. 345 felt heavy on squats but I blasted through all of my sets.

Today was cardio and calves as I moved up to 155 for 3 x 10 on seated calves and 210 for 3 x 7 on the standing calf machine. Here is my new diet for the next few weeks at 3300 cals:

9 WEEKS OUT DIET

Meal 1:
1 scoop GF Pro
1 whole egg & 4 whites
1/2 c oatmeal
1/2 c blueberries
1 T green phyto foods
2 super epa & 1 SesaGlow

Meal 2:
8 oz 4% lean beef
1 small apple

Meal 3:
8 oz chicken
1 t olive oil
1 small sweet potato
1 c broccoli
1 SesaGlow

Meal 4:
2 scoops Ultimate Muscle Protein
4 strawberries

Preworkout:
White Blood, Green Magnitude, Purple Wraath, 2 scoops GlycerGrow, Glutamine, 35 g waxy maize starch (weight days only)

During Workout:
Purple Wraath, 2 scoops GlycerGrow, Glutamine, 35 g waxy maize starch (weight days only)

Postworkout:
1.5 scoops GF Pro, 3 scoops Mass Maker

Meal 6:
8 oz lean top sirloin
1 c broccoli
2 super epa & 1 SesaGlow

Meal 7:
2 scoops Ultimate Muscle Protein
1 T almond butter

[rich55]

Getting back into the deadlifting swing

After straining my lower back a few months ago, it has certainly been a slower road to recovery than I had originally hoped. However, beginning with this routine I began incorporating squats and deadlifts back into the fold after some time off and only rehab specific work.

Deads began with 225 for 4 x 10 the first week, then 275 for 4 x 10, 315 for 5 x 5 last week and this week I did 365 for 5 x 5. The first rep off the floor is the most trying on my lower back and the rest is relatively easy. Prior to my injury I would pump out 405 for sets of 10 on deads, but am very happy to be getting back into the swing of things!!

The rest of the workout was quite tough, but very intense. 100 on weighted dips was certainly challenging as I failed on the 4 set. They are mine next week!

[rich55]

Drama and heavy front squats

I had one of those days yesterday. I was rather worked up during the day due to the only thing that can get my that emotionally charged...a woman. My girlfriend to be precise. She is absolutely wonderful, but issues out of my control are concerning me and I hope that all we be well.

My point is since about noon, I began counting the minutes to smash weights and beat down my body!

Front squats are first. Screw 205!!! I jumped up to 225 smashing out 4 very tough sets A2G of 5 reps, failing on the 5th set. My shoulders are visably bruised today from them. Cool. Straight Leg Deadlifts 325 for 5 x 5 - Done!

My back felt a little bothered causing me to not be able to do standing military presses, so I did them seated VERY slowly with 165 for 5 x 5. I am going to continue with this instead for the next 2 weeks. Hammer low rows 145 each side for 5 x 5. I did one set of rope pulldowns and incline flys and tried a second, but had NOTHING left to give. My body was shutting down, so I called it a day.

Later that evening, I still felt a little down. So, I went for a job around downtown Columbus at midnight, which was different and very cool. Iced my lower back just to be safe and will be investing in a belt this weekend.

Today, I smashed my biceps, forearms, calves, abs and did some cardio on the elliptical. Good day and my biceps are surely sore as I got a few more reps than last week on hammer curls and did more weight on close-grip ez blaster curls. Weighed in at 179 (down 1 lb)!

[rich55]

Wow, does using a belt make a difference squatting with a less than 100% back. I pumped out 355 for 5 x 5 this week and finally got 155 for 5 x 5 on lying leg curls. Bench was tough after moving up to 255 as I only got 2 sets, but I got all 5 x 5 on seated wide-grip rows with 200. Seated DB Laterals also went well with 3 x 7 at 37.5. I will be moving up on 4 of 5 exercises. Not too bad for lifting while dieting!!

Red Acid is particularly more mild than other fatburners I have tried in terms of the stimulant effects. Maybe, my recent dependency on good coffee is impacting this lack of sensitivity.

[rich55]

Training is going well and I certainly continuing to drop bodyfat. Workouts are going well and still very intense, but I am definitely looking forward to split training again. I'll start giving more detail here since I'm getting closer to showtime:

Mon 7/24:
Seated Calf Raises 155 x 10 x 10 x 10 +
Standing Calf Machine 210 x 7 x 7 x 7 +
20 minute moderate jog ~ 6.3 mph

Tues 7/24:
Deadlifts - 385 for 4 x 5, Lower back didn't feel too hot doing the first rep
Weighted Dips - 100 for 4 x 5, Failed on fifth set
Weighted Wide-Grip Pullups - 15 for 5 x 5 +
Barbell Curls - 110 for 2 x 5, Failed on last rep of second set
Reverse Incline Lateral Raises - 30 for 3 x 8 +
***15 minutes of compulsary posing later that evening. Man did it burn!!

Wed 7/25:
Decline crunches with 25 lbs, twisting crunches and seated leg tucks
20 minutes on elliptical at moderate pace

Thurs 7/26:
Front Squats - 225 for 4 x 5, So close, to getting all 5 x 5!!! These felt good.
Straight Leg DL - 335 for 5 x 5 +
Seated Military Press - 175 for 5 x 5 +, just started doing these last week
Hammer Low Rows - 150 for 5 x 5 +
Incline DB Flys - 80 x 7 x 6
Rope Pulldowns - 120 x 7 x 7 x 5, much better than last week
20 minutes on elliptical afterwards
^^^
Today's workout was killer! I was sopping sweat about 30 minutes into it and still had the rest plus cardio to do. When doing cardio afterwards I take a third scoop of Purple Wraath plus glutamine before and during the cardio to keep me going and prevent catabolism.

[timberwolf]

Great workouts, Rich.

Mind my asking what type of grip you use for front squats... and not sure if you listed in somewhere...what glutamine do you use?

[rich55]

Great workouts, Rich.

Mind my asking what type of grip you use for front squats... and not sure if you listed in somewhere...what glutamine do you use?

Thanks man. I use a traditional grip placing the bar across the top of my chest and shoulders with arms crossed in front. My shoulders have been bruising with 225, oh well.

I take glutamine select by Beverly. The black cherry mixes nicely with PW.

[rich55]

Weighed in at 178 lbs on Friday (down 1 lb) with a waist of 30.25" (down 1/4"). Bis and calves felt a little stronger on Friday. Cheated with a chipotle burrito bol with chicken, steak and guac. Next week, I will get a pizza from my favorite place then I will be done cheating at 6 weeks out.

Fri 7/27:
Hammer DB Curls - 52.5 x 7 x 7 x 5
EZ Close-Grip Blaster Curls - 80 x 7 x 7 x 7+
Donkey Calf Raises - 380 x 10 x 10 x 8
Standing Calf Machine (Toes Out) - 180 x 10 x 8 w/ ground raises after
Wrist Rolls - 22.5 x 2, failed on second set 3/4 way up
20 minute moderate jog at 6.5 mph

Sat 7/27:
Off, but practiced mandatory poses for 15 minutes

[rich55]

Sun 7/29:
A1- Squats 365 x 5 x 5 x 5 x 4, a personal best!!
A2- Lying Leg Curls 160 x 5 x 5 x 4
B1- Benchpress 255 x 5 x 4, same as last week
B2- Wide-Grip Seated Rows 210 x 5 x 5 x 5 x 4
Seated DB Lateral Raises 38.75 x 7 x 7 x 7+

Mon 7/30:
Seated Calf Raises 160 x 10 x 9 x 8
Standing Calf Machine 220 x 7 x 7 x 7+
25 minutes on treadmill at moderate 6.3 mph pace

This Sunday marks 6 weeks out. New diet, new training and I will be adding back in White Flood. I will go down to an average of 2750 calories cycling high cal and low cal days.

I have increased cardio this week to 4 days at 25 minutes each, up from 20 minutes. At 5 weeks out I will increase my cardio to 5 days.

[rich55]

I am rolling up on 6 weeks and excited to see things get all shredded! I have made some small improvements since my spring shows and am on track to bring a better conditioned physique.

A natural pro card is up for grabs and it is starting to hit me!! I am extremely motivated right now and excited to mix up my training this weekend. I will also be dropping my calories and attending posing class on Saturday, which should be interesting.

I saw Incubus in concert on Tuesday who played an excellent show as usual. No brewskies for me though. Pizza is calling me on Saturday and will probably be the highlight of my weekend, haha!! Girl problems continue, but I refuse to let it distract me. We have been dating for almost 3 months and she thinks I too into this whole competing thing amongst some other issues. That may just be the last straw. Not the first time. It takes a special kind of person to understand the sacrifice and dedication necessary.

Tues 7/31:
Deadlifts - 385 for 5 x 5+, felt better than last week
A1- Weighted Dips - 100 for 4 x 5
A2- Weighted Wide-Grip Pullups - 20 for 4 x 5
B1- Barbell Curls - 110 for 3 x 5 w/ a little cheating
B2- Reverse Incline Lateral Raises - 35 for 2 x 6

Wed 8/1:
15 minutes of jogging at 6.5 mph then 12 minutes on elliptical at moderate pace

Thurs 8/2:
Afternoon-
A1- Front Squats - 225 for 4 x 5
A2- Straight Leg DL - 345 for 3 x 5
B1- Military Press - 185 for 5 x 5, kickass!!!
B2- Hammer Low Rows - 155 for 5 x 5, just keep getting stronger on these
Evening-
15 minutes of posing
22 minutes on elliptical

[rich55]

Posing hard and assaulting arms

I weighed in at 178 lbs on Friday, the same as last week, but my waist is down to 30" (down 1/4"). Hell yeah!

Fri 8/3:
A1- Donkey Calf Machine 390 x 9, 400 x 8 x 7
A2- Weighted Decline Crunches 25 lbs x 20 x 15
A3- Twisting Decline Crunches BW x 15 x 13
B1- Standing Calf Machine (Toes Out) 190 x 11, 200 x 9
B2- Seated Leg Tucks w/ DB 20 lbs x 15
22 minutes moderate pace on elliptical

Sat 8/4:
Posing in afternoon-
I began doing posing class w/ Mike Davies last spring and really enjoyed it, so once a week I show up for a hard posing session. It is always good to get another set of eyes on you from someone with experience. He trains the best figure and fitness competitors in the world and has helped a number of bodybuilders as well.

Mike kicked my ass today!! I must of done a back double bi 10 x's holding it tight for a while each time. My legs started to cramp a bit as lactic acid lit them on fire. I was sweating and panting, all in a matter of only 20 minutes.

He said that I looked slightly improved from spring in certain areas and that my conditioning looked on track. Coming down to the 168-170 range will ensure that I'm hard as nails! He pointed out the my arms need more size, which I have been working on for years. He said I could add more upper chest size as well. I will be on the lighter side in the middleweight class at the Ohio State show against untested competitors, so my posing must be perfect. Transitioning and staying wide is something I need to focus on.

Arm assault this evening-

I have added White Flood back. Also, I have added P-Slin on my arm days, to go with 30 g of waxy maize starch preworkout and 30 g during workout. HOLY CRAP was I psyched up to lift arms today! I lifted with a buddy James, who is getting ready for the Monster Mash in October and we brought 150% intensity to our new workout.

A1- Dip Machine 320 x 9, 330 x 7
A2- Barbell Curls 105 x 9, 110 x 6
B1- Decline DB Extension 35 x 9, 36.25 x 7
B2- Seated DB Curls 40 x 9, 42.5 x 9
C1- Reverse-Grip Pushdowns 110 x 11, 115 x 9
C2- Reverse EZ Bar Curls 80 x 11, 85 x 9
- 1 set of close-grip pushups and preacher curl machine after last set
D1- Behind-Back Wrist Curls 105 x 11 x 9
D2- Reverse Wrist Curls 40 x 8 x 7

[rich55]

Diet at 6 Weeks Out

The following diet is about 2600 calories. Twice a week I will be increasing my calories up to 3100 as noted below:

Upon Waking:
Red Acid, Glutamine, BCAA's, HMB, ALCAR, E-Bol, R-ALA, Green Phyto Foods

Breakfast 45 minutes later:
1 scoop GF Pro
1/2 c oatmeal w/ splenda and cinnamon
4 egg whites & 1 whole egg
1 Sesaglow & 2 Super EPA
Superpak Multi

Meal 2:
8 oz 96% lean ground beef
4 strawberries

Meal 3:
Red Acid 30 minutes prior
8 oz chicken
4 c salad veggies (red leaf lettuce, bell peppers, cucumbers, tomato)
1 T Newman's italian dressing
1 Sesaglow

Meal 4:
2 scoops Ultimate Muscle Protein

Preworkout:
Green Magnitude, White Flood, Purple Wraath, Blue Up, GlycerGrow, Glutamine, HMB, ALCAR, E-Bol, R-ALA, 15 g Carb Slam

During Workout:
Purple Wraath, GlycerGrow, 15 g Carb Slam

Postworkout:
2 scoops Muscle Provider
1/2 grapefruit
Joint Care & R-ALA

Dinner:
6 oz lean steak
1 c broccoli
1 Sesaglow, 2 Super EPA & E-Bol

45-60 Minutes Before Bed:
2 scoops Ultimate Muscle Protein
1/2 T almond butter
ZMA & ALCAR directly before bed

Staples:
4 Ultra 40 per meal

Higher Calorie Days:

Every 3-4 days I will be increasing my calories after workouts that include arms, hamstrings and light biceps. This may help me to bring up my weak points a bit and should boost my metabolism as well. No more cheating for the last 6 weeks:

- Adding P-Slin and 60 g of Carb Slam total
- Postworkout I will consume 4 scoops of Mass Maker and 1 scoop Muscle Provider w/ some digestive enzymes
- Steak for dinner will be 8 oz portion
- Almond butter in before bed meal will be a whole tablespoon
- White Blood added before bed

[rich55]

150% intensity

I typically lift with 125% intensity, but my intensity has been even greater as of recent. The combination of the shows nearing in less than 6 weeks, reuniting with an old lifting party also competing and starting a new program has kicked things up a few notches.

Sun 8/5:
Legs 365 x 5 x 5 x 4
Barbell Lunges 155 x 10 x 10 with set of Front Squats directly after last set - OUCH!!
Seated Leg Curls 135 x 7 x 5
Standing Single Leg Curls 65 x 10 x 9 - burned like a S.O.B.
25 minutes on elliptical afterwards

Mon 8/6:
Lateral Raise Machine 100 x 11 x 10 x 9
Upright Rope Cable Rows 130 x 11 x 10 x 10
Arnold DB Presses 65 x 9, 70 x 8 - burn was amazing after pre-fatiguing
A1- Machine Shrugs 360 x 9, 390 x 9, 410 x 8
A2- Bent-Over DB Lateral Raises 32.5 x 10 x 9 x 9
Seated Calf Raises 160 x 10 x 9 x 9
Leg Press Calf Raises 270 x 12/5/5, 270 x 10/5/5 - Toes Out/In/Straight as triset - Ridiculous, painful burn!!
24 minutes on elliptical afterwards - killed it thinking about getting shredded and outworking my competition. Up to level 12 at 7.5 mph pace.

[rich55]

Brutal Diet Day

Today was the most difficult day I have had yet this prep. I am still adapting to the new diet as I've been on it only 3 days. Usually after 4-6 days I'm cool. I had an off day today, so this means even lower cals. I went down to 2200 calories today and experienced extreme hunger, lethargy and my mood was bad. Ah, the joys of dieting. Tomorrow is another day....another day filled with more carbs than today.

[rich55]

Crushing Weight with Friends

Today's workout featured on full bashing of back with two friends and clients getting ready for fall shows. I'm rolling up on 5 weeks and them 9 (Michael L) and 11 weeks (James M). Back is both of their weak points and one of my specialties, so a punishment is order! Oh, and their doing some light supplemental leg work as well....haha.

Back Bashing Wed 8/8:
With a spotter always there, forced reps and high intensity was kicking in high gear. Fortunately it was my higher carb day. My workout not including warm-ups:

Deadlifts 365 x 15 (felt uber strong), 385 x 8 - MUCH better
Weighted Close-Grip Chins 25 x 8 x 7 x 6
Hammer Low Rows 145 x 9, 150 x 8
Wide-Grip Pulldowns 170 x 11, 180 x 8
A1: 1-Arm Inside Cable Curls 55 x 7, 50 x 8 forced out quite a few extra self-spotting
A2: Lying Leg Curls 130 x 11 x 10, these HURT like hell

Superb workout for all three of us. We pushed far beyond what we thought our minds could handle. I am there already and trying to pull them in to enjoy the intensity.

Made a PWO shake, then posed with James for 25 minutes. My quads are already sore from holding long contractions. Cardio is much needed and will be squeezed in some how.