Rich's Mission: Natural Pro Card 2008

[rich55]

PM sent back. I will keep ya posted man.

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Hit two last workouts before taking a little time off. Blasted it VERY hard and I'm certainly feeling the DOMS.

BACK 5/23:

Greg, James & I all were smashed weights together for this Friday night fun.

Wide-Grip Pulldowns 190 x 11, 200 x 8 x 7
A1- Close-Grip Chins BW for 3 sets of 6-10??
A2- Bent-Over Wide Cable Rows 150 x 12 x 11 x 10
Hammer Low Rows 180 x 9 x 9
B1- Low Lat Hammer Pulldowns 90 x 15, 95 x 13
B2- Wide Grip Row Machine 2 sets of ??

DELTS & TRIS 5/24:

James and I hit this one a little earlier. A had a little too much vodka the night before and was a little off, but I still smashed it VERY hard. One week till precontest diet, so I must enjoy the little treats now while I can.

Military Press 175 x 10 x 8 x 7
A1- Seated DB Laterals 27.5 x 15, 28.75 x 13 x 12
A2- Upright DB Rows 27.5 x 16, 28.75 x 12 x 12
Machine Shoulder Press 3 sets of 9-16 reps, with drop to front press after
Dip Machine 320 x 9 x 8 x 7
B1- Lying DB Extensions 35 x 11 x 10 x 9
B2- Bench Dips BW x 20ish x 15ish x 15ish ----> These hurt like a S.O.B. after the extensions


PRECONTEST PLAN:

I am taking off 6 days from weights to rest and heal. My joints are feeling the heavier training a bit and it has been since January since I have taken time off. Cardio begins Friday, weights Saturday & diet on Sunday!!

This will give me 16 weeks to prep. Phase 1:

- Decrease calories down to ~3500 cals (from 4000+), lowering carbs & fat
- Increase cardio up to 3 days at 20 minutes (from zero)
- Backing off the stims aside from my morning coffee. Adding ALCAR & Lean Green.
- Will stick to this plan for 3-4 weeks or as I see fit
- Posing begins at 12 weeks out

[rich55]

3 days off from weights...and I hate it! My days are not complete. Must wait till Saturday. My joints are feeling better though.

[rich55]

Had some more pizza today, ice cream and some vino tonight to get some splurges out of my system. Another great date too with a female that I have been seeing.

This weekend I will be judging a bodybuilding and figure show in Indianapolis and I'm psyched! Free trip makes it all good too! After the prejudging I will be hitting the gym with an aspiring figure competitor from Indy and my training partner James. Cardio begins tomorrow! It's weird that I'm kinda psyched for cardio, haha.

[rich55]

Alright, I am back after a full 7 DAYS OFF! That is right. 7 days! My knee and wrist feels better. Too bad the usually tennis elbow tendonitis is still there. Oh well, can't ask for everything.

My typical training split will remain with a few more reps (10-15) since James is only 4 weeks out and it will be a nice change of pace from the heavier training.

The two thing that will change the most will be my diet and cardio. I am dropping down to about 3500 calories and actually doing some cardio at 3 days per week. My eating pattern and food is similar but just a little less. No cheating except once per week and no alcohol.

16 WEEK OUT DIET

MEAL 1:
3/4 c oats
2 scoops Gourmet protein (has flax and some carbs)
3/4 scoop MaxPro protein
1 T green phyto foods
2 super epa

MEAL 2:
8 oz lean beef (92/8)
1 medium sweet potato
2 MaxCLA
1 c broccoli

MEAL 3:
1 scoop Gourmet
1 scoop MaxPro
1 c strawberries

PRE & DURING WORKOUT:
3 White Blood
30 g CarboMax
2 scoops Purple Wraath
10 g MaxGlutamine

POSTWORKOUT:
3 scoops Golden FinisH
2 rice ***** & 2 scoops IsoXtreme 40 minutes later

MEAL 5:
8 oz lean steak
1 serving brown rice
1 c broccoli
2 super epa

MEAL 6:
1 can tuna
1 whole egg & 1 egg white
1 c broccoli
1 slice whole wheat bread
2 MaxCLA

MEAL 7:
1 scoop MaxPro
1 scoop Gourmet
1 T natty PB

OTHER SUPPS:
Orange Triad
Ultra 40
Acetyl L-Carnitine
Lean Green


TRAINING IS UNDER WAY!!!

At first I thought easing back into training would be best since I hadn't trained muscles in 2 weeks. Who was I kidding! I have James and Greg taunting me with "DO YOU WANT YOUR PRO CARD", "16 WEEKS" and other various comments about what is to take place a few months away. I am keeping only one iPod ear piece in going forward, haha!

LEGS 6/1:
Squats 285 x 13, 295 x 10 x 11 ---> the provoking began on the 3rd set
Narrow Hacks 180 x 11, 200 x 11, 220 x 14
Walking Lunges 30, 35, 35 down & back ----> the 3rd set was for Greg who was dragging
1-Leg Curl Machine 50 x 15, 55 x 14
1-Arm Sumo DB Deads 70 x 10 each hand, 80 x 12, 90 x 13

CHEST & BIS 6/2:
A1- Flat DB Press 90 x 13, 95 x 10 x 10
A2- Standing DB Curls 37.5 x 13, 38.75 x 11 x 10
B1- Incline Hammer Press 90 x 13, 120 x 13, 130 x 11
B2- Standing Bar Curls 65 x 11, 75 x 11 x 10
C1- DB Pullovers 70 x 12, 75 x 12 x 11
C2- Assisted Dips 6 x 13 x 10 x 8 ----> SO spent at this point, haha
Across Chest Hammer Curls 30 x 15, 32.5 x 10 ----> bis no more

My legs are sore throughout my entire quads, glutes and hams. My chest and bis filled up like balloons today and it felt AWESOME! After a week of nothing, I felt deflated. Not any more!!

Tomorrow, I am hitting abs, calves and cardio.

[rich55]

iPod + cardio + approaching contest = VERY productive cardio session!

I was on a mission today, just thinking about getting shredded during each of my 20 minutes on the elliptical. I preceded the moderate cardio session with circuits of abs and standing calf raises for 6 sets of each.

PSYCHED for back day!!! I will weigh in this weekend for the first time in a while. Next weekend, I will take some pix. Gotta break out the razor to the wheels, haha. Hate it but necessary to see how they are hardening up.

[dogsofgold]

iPod + cardio + approaching contest = VERY productive cardio session!

I was on a mission today, just thinking about getting shredded during each of my 20 minutes on the elliptical.

I was impressed. You had a pretty intense look on your face, which I was not expecting to see from you yet during your cardio. Do iiiiiiit!!

[rich55]

I was impressed. You had a pretty intense look on your face, which I was not expecting to see from you yet during your cardio. Do iiiiiiit!!

Haha, thanks! Yeah, I'm pretty fired up right now! Every day is an opportunity to improve.



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

Had a killer back workout today. Grabbed a workout with a high schooler I've trained a few times impromptu style since James and Greg had to train later. He was crushed.

Wide-Grip Pullups BW x 11 x 9 x 7 ---> focusing on squeeze w/ chest up, slow negative and stretch
A1- Straight Arm Pulldowns 100 x 15, 110 x 13 x 11
A2- Close-Grip Pulldowns 140 x 11, 150 x 8 x 8
Hammer Lows Rows 180 x 10, 190 x 9
Seated Cable Rows 180 x 10 x 10, 190 x 9
Bent-Over DB Laterals 30 x 15 x 15 x 15

My entire back felt swole and tore up. Delts and tris with fellas tomorrow!

[rich55]

My back is killing me, and calves, bis, you name it. Haha, NICE! Delts and tris today with fellas was fun! This 90 degree weather has made my gym hot which is awesome for kicking up the intensity a bit.

DELTS & TRIS 6/5:

Standing Military Press 135 x 11, 140 x 8 x 8
A1- Seated DB Laterals 25 x 15, 27.5 x 14 x 13
A2- Standing DB Upright Rows 25 x 15, 27.5 x 15 x 17
Seated Machine Press 100 x 15, 110 x 13, 115 x 10, drop set to front position 60 x 10
Flat EZ Skullcrushers 95 x 11 x 10 x 9
Overhead Rope Extensions 85 x 15, 90 x 12 x 10
B1- Bench Dips 25 across lap x 25, 45 x 18, drop set to bodyweight
B2- Standing DB Shrugs 90 x 20 x 20 x 20 ---> ran out of time so just grabbed some weight

15 minutes walking on an incline after.

Tris are already sore! :blink: 5 days of eating clean on my diet has leaned me out already. I'm certainly feeling much fuller after a full week back. Tomorrow is an off day to recover as I will be sore practically everywhere at that point.

[rich55]

LEGS 6/7:

Squats 295 x 13, 305 x 10 x 8 ----> last set was REALLY deep A2G on a few
SLDL 295 x 20, 315 x 13 ----> much pain on these sets
1-Leg Curl Machine 55 x 12 x 11
Walking Lunges/Air Squats/Walking Lunges BW, 20, 20

Went heavy hamstrings yesterday for good ole James. Next week we will bring a little more quad blasting. My hams and back are already sore haha.

[rich55]

CHEST & BIS 6/8:

Tris were still plenty sore today still from 3 days ago making chest a little tough. Heck, my calves are still killing from 6 days ago, haha. I don't think I could have possibly forced ANY more blood into my chest & bis on this one.

A1- Flat DB Press 95 x 12 x 10 x 8
A2- Standing DB Curls 38.75 x 13, 40 x 11 x 10
B1- Incline Hammer Press 105 x 13, 115 x 12 x 12 ----> focused heavily on form and feel
B2- Barbell Curls 75 x 13, 80 x 12 x 9
C1- DB Pullovers 75 x 13, 80 x 11 x 10
C2- Dips assistance first set and then BW x 8 x 7
Across Chest Hammers 32.5 x 12, 33.75 x 9

Totally spent after. Still feel weak. Brown rice, broccoli and ground beef is cooking now though, which will pick me up.

[rich55]

Trained abs, calves and cardio today.

A1- Seated Calves 130 x 15, 135 x 12 x 11
A2- Donkey Calves 230 x 12, 240 x 10 x 8, ground raises toes out after
Hanging Leg Raises/Reverse Crunch/Twisting Crunch tri-set for 2 sets of 10-20 reps
Elliptical for 20 minutes after

Weighed in at 181 lbs today and my waist measured 30.75". Not too shabby, but doesn't really mean much. Progress pictures this weekend will give me a better measure of my progress.

[rich55]

Blasted some back today. The increased heat is making me drenched in sweat. It turns my weights aerobic, haha.

Wide-Grip Pullups BW x 10 x 8 x 7 nice & slow
A1- Straight-Arm Pulldowns 110 x 15, 120 x 13 x 12
A2- Close-Grip Pulldowns 150 x 10, 160 x 8 x 7
Hammer Low Rows 190 x 10, 200 x 8 x 7
Seated Cable Rows 180 x 13, 190 x 11 x 11
Bent-Over DB Laterals 30 x 15, 32.5 x 14 x 10

My training partner James is 18 days out from the INBF Hercules pro-qualifying show in NYC and he is looking SICK!! Absolutely SICK!! I'm so psyched to go to NYC and cheer him on.

[rich55]

DELTS & TRIS 6/11:

My damn wrist has started bugging me again, so I had modify my triceps work a little. They feel a little sore already, so apparently it got the job done.

Standing Military Press 140 x 9 x 8 x 6 ----> these were rough
A1- Seated DB Laterals 27.5 x 15, 28.75 x 13 x 11
A2- Standing DB Upright Rows 27.5 x 15, 28.75 x 15 x 13
Seated Machine Press 110 x 15, 120 x 11 x 9, drop to 70 on front press x 11
Lying DB Extensions 35 x 13, 36.25 x 10 x 9
Overhead Rope Extensions 90 x 14 x 13 x 12
B1- Cable Pushdowns 130 x 13 x 12, drop to 80 x 18ish
B2- Standing DB Shrugs 120 x 15, 125 x 11
15 minutes walking on an incline after

Today is an off day. Tomorrow, I am heading up to Cedar Point amusement park with the woman. I will be toting around my cooler of food and have found a gym less than 2 miles away to smash legs mid-day.

[rich55]

Had a VERY busy weekend including a Family Force 5 concert, trip to Cedar Point and wedding. I am feeling beat. Trained legs at the old Blake's in Sandusky, OH after being at Cedar Point all day. No spot, just the new gal watching me thinking I am killing myself haha.

LEGS 6/13:

Squats 315 x 10 x 9 x 7
Hack Squats 230 x 15ish, 250 x 12ish, 270 x 10ish ---> was just blasting these out
Walking DB Lunges 2 SUPER long down and back trips with 25's
Air Squats at end till I didn't come up
Lying Leg Curls 110 x 18ish, 120 x 12ish x 10ish, drop to 70, drop to 30

Holy crap. I have not been this sore in a while. Stairs are almost impossible...seriously. Good thing for railings. The place where my buddy's wedding was had tons of them and it was torture.

CHEST & BIS:

A1- Flat DB Press 95 x 12 x 10 x 8
A2- Standing DB Curls 40 x 13 x 11 x 8 alternating last set
B1- Incline Hammer Press 115 x 14, 120 x 11 x 11
B2- Barbell Curls 80 x 13, 85 x 11 x 10
C1- Incline Cable Flys 50 x 16, 55 x 13 x 12
C2- Flat Bench 135 x 15, 155 x 10 x 10
Spider DB Curls 25 x 10 x 10

I was DEAD for this workout after not much sleep and way too much running around. I don't really ever have to force workouts, but this one was. I had to give myself frequent pep talks to make it through.

[jiritt0]

stairs are great.. when i ride the train to school, ive got a moutain to climb up on the way back home.. a good 5 blocks straight incline up a steep hill, than about 100 steps to the top of it (or 7-8 blocks winding up if you avoid the stairs)

Apparantly the place i live resembles san fransico alot -- built into/all around a massive hill