Rich's Mission: Natural Pro Card 2008

[rich55]

AM CARDIO & PM BACK/ARMS 9/2:

I was really depleted for my morning session of cardio as it took everything I had to finish the 45 minutes of walking on an incline & elliptical yesterday. BUT, the rest of the day was spent refeeding. Meal 1 tasted good, but just kept me from crashing. Meal 2 and I felt SO much better.

Then, I downed some White Flood, Green Magnitude and Drive and headed to smash back and arms. I no longer care about going heavy or tracking weights. I am just going to train as hard as possible to failure and keep my heart rate jacked up. Today, I did tri-sets of tris, bis and back. I tried to save my lower back on this one as it is starting to feel better. Finished this in 45 minutes:

A1- Lying DB Kickbacks 4 x 10-15
A2- Close-Grip Cable Curls 4 x 10-15
A3- Wide-Grip Pullups/Close-Grip Pullups 2 x 8-12 each grip
B1- Lying DB Extensions Alternating 3 x 10
B2- Seated DB Curls 3 x 12
B3- Wide-Grip Pulldowns 3 x 10-15
C1- Dip Machine 3 x 10-15
C2- Reverse EZ Curls 3 x 10-15
C3- Hammer Low Rows 3 x 8-10 (same time to target middle back)
C4- Straight-Arm Pulldowns 3 x 10-15
D1- Rope Pulldowns 2 x 10-15
D2- Across Chest Hammer DB Curls 2 x 10-15
D3- Wide-Grip Seated Rows 2 x 10-15 + 1 drop set at end
Close-Grip Bench Pushups 1 x 20

After two meals of carbs plus this workout, man did I fill out! It felt and looked incredible.

17 DAYS OUT!!!

Now, I am counting days. I just scheduled in my plan of attack for the next 17 days with basically 12 working days left. This includes the following:

- 45 minutes of AM cardio daily
- 30 minutes of PM cardio following weights
- Tanning every 4 days, then every 3 days.
- Refeeds every 5 days including one more on Arms (Sun 9/7) and one more on Chest & Arms (Fri 9/12)
- Posing 3 times per week VERY hard

I have scheduled my tanning appointment with Sundara. I am using Jan Tana high-definition professional color, glaze & vaskulizer. Pro Tan's sunless tanning lotion will be used the last week with the tanning bed for my base preceded by exfoliation. All these supplies are on hand already.

Really, the only thing I have yet to do is send in my registration tomorrow and buy some white strips. Yes, I drink coffee and my teeth need it.

DIET CHANGES:

Calories are down to 2350 and carbs are down to 135. Fats around 50 with most of that being fish oils, CLA & some almonds at night. I am dosing fish oil 4 times per day and CLA 3 times per day. I am probably taking down 30-40 g of MaxGlutamine on empty stomach and 4-5 scoops of Purple Wraath per day.

Pix are coming after this weekend!

[rich55]

CARDIO & SHOULDERS 9/3:

Jammed out 45 minutes of cardio in the morning yesterday and rolled back in later for a quick shoulder blasting (<30 mins) and 30 more minutes of cardio.

A1- Lying DB Front Raises 3 x 15
A2- Rear Delt DB Rows 3 x 8-12
B1- Seated DB Shrugs 3 x 10
B2- Lateral DB Pushes 3 x 10
Seated DB Press 3 x 8-12
Standing DB Shrugs 3 x 10-15
C1- Front Glass DB Raises 3 x 12-15
C2- Underhand DB Laterals 3 x 10-12
C3- Standing DB Laterals 3 x 6-10 (alternating at end)

On a personal note, I was baptized last night. My entire spiritual journey has been fantastic and I look forward to my new beginning. Plus, it is always good to know you're on the winning team going into such a big competition.

CARDIO & POSING 9/4:

Still tired after 8 hours of sleep, but I had to get up for 40 more minutes of AM cardio. My days have been CRAZY busy with training in addition to my own prep since before the Nashville trip. That is a good thing though!

Posed for 15 minutes through 3 rounds of posing and then did 30 minutes of cardio. After I finished training at 9pm, I had James take me through one round of poses to take a look at me. He said that I will be on the money and am REAL close. The work continues!!

[rich55]

11 DAYS OUT!!!

I am already the best conditioned I have ever been, BUT I still have 6 more days of work to do to be on point for the Naturalmania and my shot at a WNBF pro card. My weight is down to 166 lbs and my waist is down to 28.25". I took some pictures yesterday and hope to have them back from the girlfriend here soon to post up. Double cardio sessions continue!!

The weekend was a busy one again as I traveled to Cinci to hang with my girl's family again. I blasted legs with the fellas on Friday 9/5:

A1- Leg Extensions 4 x 10-15 (2-second holds)
A2- Lying Leg Curls 4 x 10-15
B1- Front Squat Machine 3 x 8-15
B2- Walking Lunges 3 trips down & back
C1- High/Wide Stance Leg Press 3 x 10-20
C2- Sumo DB Deads 3 x 10 per hand (20 total)
D1- Standing Calves 3 x 10-15
D2- Donkey Calves 3 x 8-12
D3- Ground Raises Toes Out 3 x 10-15

Smashed chest in the morning on 9/6 solo before leaving town:

A1- Flat DB Flys 3 x 8-15
A2- Flat DB Squeeze Press 3 x 6-10
Machine Chest Squeezes 3 x 10-15
Incline Bench 3 x 10-15
B1- Alternating Incline DB Press 3 x 8-12
B2- High Crossovers 3 x 10-15
Decline Fist Pushups, Fist Pushups, Regular Pushups 1 x MAX

Hit cardio on Sunday morning 9/7 on the brother's elliptical. Refed, and then smashed arms back in Columbus:

A1- Lying EZ Extensions 3 x 10-15
A2- EZ Close-Grip Press 3 x 12-15
A3- Barbell Curls 3 x 10-15
B1- Rope Pulldowns 3 x 10-15
B2- Close-Grip Cable Curls 3 x 10-15
C1- Alternating Lying DB Extensions 3 x 6-10
C2- Seated Curls 3 x 10-15
D1- Reverse Curls 3 x 10-12
D2- Across Chest Hammer Curls 3 x 10-12
E1- Lying DB Kickbacks 2 x 15
E2- Bench Dips 2 x 15-20
F1- Reverse Wrist Curls 2 x 10-15
F2- Behind Back Wrist Curls 2 x 15-20

Good ole back today 9/8:

A1- Wide-Grip Pullups 4 x 6-12
A2- T-Bar Style DB Rows 4 x 10-15
Hammer Low Rows 3 x 10-12
B1- Medium-Grip Seated Cable Rows 3 x 8-12
B2- Close-Grip Pulldowns 3 x 8-12
Wide-Grip Machine Rows (leaning forward) 3 x 10-15

[Quelly]

youre almost there bro! keep pushing, looking forward to the pics

[rich55]

youre almost there bro! keep pushing, looking forward to the pics

Oh, I am still pushing forward full tilt!!! Here are a few pix from last Sunday at 13 days out:





This pictures were taken at 166 lbs with my goal of weighing in this Saturday at 164 lbs at one week out. I have already hardened up a little more since these pix as I am seeing even better quad separation and oblique definition.

Between now and then, more 2-a-days! Yes, I am only 10 days out now and will be training hard through Monday to come in as peeled as possible. Peak week plans will be posted soon.

Lots of posing too! I have picked my song and have most of my poses picked out, but will begin practicing it regularly. Posing will be done every other day, and I will be attending posing class on Saturday too.

SHOULDERS, POSING & CARDIO:

45 minutes of morning cardio

Afternoon shoulder blasting:

A1- Lying Front DB Raises 3 x 10-15
A2- Seated DB Laterals 3 x 10-15
B1- Seated DB Shrugs 3 x 10
B2- Seated DB Lateral Pushes 3 x 10
C1- Seated DB Presses 3 x 8-14
C2- Standing DB Shrugs 3 x 10-12
D1- Front DB Glass Raises 3 x 10-15
D2- Lateral Underhand DB Raises 3 x 10-15

15 minutes of posing after
30 minutes of cardio after that

Posed for 10 minutes later in the evening

[rich55]

MY PEAKING PLAN

Carb-up begins on Wednesday. I will stay active sight-seeing in NYC and do some light work. Not worries on making weight as I will come in just a few pounds under the 150-165 limit.

Tanning bed every other day from now through Wednesday with sunless tanning lotion through on Mon, Wed & Thurs. Jan Tana Hi-Definition color is being applied via Sundara tanning salon on Friday night.

THURSDAY:
Training- Double cardio, posing and heavy legs
Carbs- More earlier before legs, none after postworkout

FRIDAY:
Training- AM cardio, then refeed and train chest and arms heavy
Carbs- 300 g refeed as usual

SATURDAY:
Training- Posing class only (intense)
Carbs- Cutting carbs again following

SUNDAY:
Training- Double cardio and heavy back
Carbs- Typical (~135)
Water- 3 gallons (versus usual 1.5-2)
Other- Spread out Orange Triad dosing, normal salt intake

MONDAY:
Training- Double cardio & heavy posing
Carbs- Slightly lower than usual
Water- 3 gallons

TUESDAY:
Training- Light shoulders, tris & walking
Carbs- Low
Water- 3 gallons

WEDNESDAY:
Training- Light chest & bis, posing
Carbs- Typical refeed
Water- 3 gallons

THURSDAY:
Training- Decent posing session to stay on it and force carbs in
Carbs- Refeed a little more
Salt- None added with potassium rich foods
Water- 2 gallons

FRIDAY:
Training- Little pump workout to force carbs in
Carbs- And a little more
Salt- None added with potassium rich foods
Water- 1.25 gallons

SATURDAY:

Showtime!! No added sodium, but my breakfast and pre-stage will have a little more. Plenty of potassium rich foods and carbs. Pan*****, rice *****, cinnamon-raisin swirl PB, bananas, lean beef and sweet potatoes are the highlights. Oh, and the apple pie Big100 bar.

Water will be sipped freely. Green Magnitude, Purple Wraath & White Blood prestage.

[Quelly]

your looking even bigger now that your that leaned out buddy, quads are looking sharp, v taper is ridiculous!
keep it up

[rich55]

your looking even bigger now that your that leaned out buddy, quads are looking sharp, v taper is ridiculous!
keep it up

Thanks Eric! You should see me when I refeed and pump. YEAH BUDDY!!!

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

MULTIPLE WORKOUTS 9/11:

Today was a tough day, but a good day. I survived and by the end of the day I was noticing more definition in my triceps, glutes, hamstrings & obliques. Every 2 days I seem to notice changes and I am excited for the MUCH improved package I will be bringing to the stage!

Here is a look at my diet and training today. Day 4 of lower carbs, so I was dragging. Morning cardio and then refeed tomorrow.

AM Supps: REDuction AM, Drive, green tea, ALCAR, Purple Wraath & MaxGlutamine

8 AM CARDIO: 45 minutes split between walking on incline & elliptical

Meal 1: 1/2 c oatmeal, 1 T green supp, 1/4 c blueberries, 1 scoop Strawberry High5, Max Gourmet protein, 2 super epa, 2 CLA, 3 Orange Triad

Meal 2: 8 oz 96/4 lean beef, 1 c broccoli, 2 super epa

2:30 PM LEGS & CARDIO

I trained just a little lighter today to focus on form, but it was still PLENTY hard. I prefer to stay healthy, save my knees and be able to do my needed cardio 110%. 75 minutes of daily cardio and regular posing has been tough. My calves are even feeling it.

Pre/During Workout Supps:White Flood, Green Magnitude, Drive, green tea, ALCAR, Purple Wraath & MaxGlutamine

A1- Leg Extension Machine w/ holds 3 x 10-15, drop set for 10 at end
A2- Seated Leg Curls 3 x 10-15, drop set for 12 at end
B1- SL DB Deadlifts 3 x 15 -----> back feeling better, but went lighter & was SUPER strict
B2- Standing 1-Leg Curls 3 x 10-12
C1- Hack Squats 3 x 15 ----> very strict
C2- Abductor Machine 3 x 15
Alternating DB Lunges 3 x 10 per leg, 1 set of squats to ground at end
Standing Calve Machine/Ground Raises 2 x 10-15 each

Postworkout: Vanadyl, Chromium, 1 chocolate crunch rice cake (so good), Golden FinisH, 3 Orange Triad

Meal 4: 6 oz sweet potato, 1 can tuna, 1 c green beans, 2 CLA, 2 super epa

9PM POSING: 20 minutes of hard posing w/ 1 scoop Purple Wraath, MaxGlutamine & ALCAR in the tank

Meal 5 Post-Pose: 8 egg whites, 1 c strained 4% cottage cheese, spinach, onions, mushroom, red pepper, 2 super epa

Meal 6: 1.5 scoops High5, 1 T almond butter, 2 CLA

Pre-Bed Supps: REDuction PM, White Blood & ALCAR

[rich55]

I am getting leaner nearly every day at this point with such little body fat remaining. Today, I have noticed additional abdominal definition as my waist is shrinking down to 28". Better yet, my glutes and hamstrings are coming though much better on side and back shots. I weighed in at 164 lbs today on target (down 2 lbs since last week). I expect to drop another 1-1.5 lbs of body fat before chilling. That will put me right on the mark!!

AM CARDIO & PM CHEST/ARMS 9/12:

50 minutes of AM cardio

Refeed day!!! Then, I blasted chest and arms in less than an hour hustling:

A1- Incline Bench 3 x 8-12
A2- Barbell Curls 3 x 8-12
B1- Flat DB Flys 3 x 10-15
B2- Flat DB Squeeze Presses 3 x 4-6
B3- Close-Grip Cable Curls 3 x 8-12
C1- DB Pullovers 3 x 10-15
C2- Seated DB Curls 3 x 8-12
D1- Machine Chest Squeezes 3 x 10-15
D2- Standing DB Hammer Curls 3 x 8-12
E1- Incline Semi-Sup DB Press 3 x 8-15
E2- High Cable Crossovers 3 x 10-12
Decline Pushups on Fists at end 1 x 8
Rope Pulldowns 3 x 10-15
F1- EZ Skullcrushers 3 x 8-12
F2- EZ Close Bench 3 x 8-12
E1- Lying DB Kickbacks 3 x 10-15
E2- Bench Dips 3 x 8-12

Tonight, I am working on my routine. Tomorrow, I hanging with the woman and she is rolling with me to get my hair did and to posing class. Then, the OSU vs. USC game. GO BUCKS!!!

Rolling on 1 week out!!!

[rich55]

Today, I chilled on the cardio to save my legs and just pose EXTRA hard in posing class. That we certainly did!! We did 1 round with mirrors and 3-4 rounds without and my legs were on fire (trained them just 2 days ago). I was dripping sweat!

It had been 3 weeks since I had posed with Mike and he said I looked MUCH improved, which was good to hear. I also ran into a guy who took 2nd at the Ohio where I took 4th last year. He said that I looked much improved over last year with a thicker chest and crazy looking legs. He said I couldn't get any harder. BUT, I am still busting my butt these next 3-4 days to harden up a little more and come in peeled.

I am actually going into the gym tomorrow to do cardio before the gym opens, since I will be going to church at 10am. Gotta do what you gotta do!

7 DAYS!!

[rich55]

I have been without power and internet since the big storm came through on Sunday. All is well though!!!

Glutes and hamstrings are in. I am shredded. Color is darkening. And I am ready to keep feeding up and kick some butt on Saturday!!!

Off to NYC tomorrow where I will be hanging for a few days. Next up is the INBF Naturalmania Nationals lightweight class and Mr. Fitness model class. Battling for that WNBF pro card to the class winner!!!

[Quelly]

glutes and hammies baby!

[dogsofgold]

YEEAAHH!!! Go get em, Rich!!

[rich55]

1ST PLACE & WNBF PRO CARD!!!!

Wow, how surreal it is. And in other huge news, I proposed to my girlfriend on Thursday when we arrived in New York City and we are now engaged!!!

Full update coming tomorrow.

[bull.dogz]

CONGRATS!!!