Rich's Mission: Natural Pro Card 2008

[rich55]

Mini-Cut Ends Friday

Did 28 minutes of cardio and abs last night. My cut ends on Friday. I have certainly hardened up quite a bit and the abs are much more pronounced. During my mini-cut, I have also managed to keep gaining strength and my shirts are still fitting snug (big dress shirts even).

What is next?

Get bigger. The road to 190 lbs begins!! I have a little over 4 months to pack on more muscle before beginning my diet in June. How do I plan to do this?

- Bump calories up to 3600 (+400 cals)
- In 2 weeks I will jump up to 3800-4000 cals and try a new 9-week training program. I'm still ironing out the details, but it will be quite different.
- Continue X-Factor, RPM, Drive and Golden FinisH stack for next 4 weeks

....and with a little help from my friends. A positive support network is vital and James, Greg and I are dedicated to getting BIG!!! We are going to eat big and train big the next few months! Good ole James begins his diet in April, so he too is VERY motivated to make improvements. He will smoke the competition in June in NYC and NO doubt get his natty WNBF pro card.

Today's Arm Blastin!

Had a crazy busy day today and was running a little late due to sales calls running over. I pushed back my clients a half hour to give my arms proper dedication. It went well:

A1- Close-Grip Bench 205 x 11, 215 x 7 x 6
A2- Hammer DB Curls 50 x 11, 52.5 x 8 x 7
B1- Decline Skullcrushers 100 x 13, 105 x 10
B2- Slow Bar Curls 80 x 12 x 11
C1- Kickbacks 35 x 17ish, drop to 21.25 x 15ish (I just blast these out controlled and ignore the pain)
C2- Concentration Curls 31.25 x 13 x 10
D1- Behind-Back Bar Wrist Curls 125 x 11 x 10
D2- Reverse Bar Wrist Curls 45 x 13 x 10

Today was a great workout!! I was also feeling larger. I've had a few give props recently, which is always nice. Gimme a few more months!!

[rich55]

Legs started off a bit rough as I wasn't feeling super strong on squats. My hips have been feeling really tight lately and seem to be hindering my gains on this move. I sucked it up for 2 heavy sets and dropped down to burn em out.

James was feeling under the weather and skipped some sets, which kinda pissed me off. I laid off a bit thinking, but couldn't help thinking how I was sick as a dog last leg day and still pushed him. He asked if him going to the hospital and dying would make me feel better. I told him that would be legitimate reason to stop lifting, because he would be dead.

Squats 345 x 9 x 7, 225 x 21
A1- Front Squats 225 x 7 x 6
A2- Low/Wide Leg Press 360 x 11, 380 x 12 -> no clue how I pushed through that pain!
B1- Lying Leg Curls 130 x 10 x 9
B2- Straight Leg DB Deads 110 x 13, 115 x 11

[LiGymRatt]

i cant train with other peopl just because of things like that... they tend to get in my head when they slack... though i get pissed and want to train harder, i does take my intensity down a notch.. nice pushing through!

[rich55]

i cant train with other peopl just because of things like that... they tend to get in my head when they slack... though i get pissed and want to train harder, i does take my intensity down a notch.. nice pushing through!

Yup, I just focused on pushing with my other buddy. I just ignored it after a while. As a result of my effort, my legs have been KILLING me for a few days now. NICE!!

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

Great Shoulder Workout!

Shoulder day was awesome as I smashed out bigger weights and felt very strong!

Military Presses 180 x 10 x 9 x 8
Seated DB Laterals 36.25 x 13, 37.5 x 10 x 10
Seated DB Presses 70 x 13, 75 x 10 x 9
Reverse Incline Laterals 31.25 x 13, 32.5 x 11 x 10
Machine Shrugs 380 x 11 x 11
Donkey Calf Raises 320 x 13, 330 x 10 x 9, ground raises after to failure

I downed my Golden FinisH immediately after and then went out with the fellas for some Ted's Montana Grill. I put down a cup of chili, bison burger with cheddar and a side of broccoli no butter. This treat marked the end of my 3-week cut.

I dropped 3 lbs (down to 179 lbs) and an inch off my waist (down to almost 30"). Today was an off day.

[rich55]

Sunday Back Day:

I hit back yesterday hard despite not feeling 100%...again. There is so much sickness going around right now it is ridiculous. Ah, the joys of winter.

Deadlifts 425 x 11, 435 x 6
Bent-Over Bar Rows 175 x 10 x 9 -> I began tasting my prior meal on these blink.gif
Wide-Grip Weighted Pullups 15 x 10 x 9 x 8
Hammer Low Rows 150 x 11, 155 x 9
Wide-Grip Pulldowns 160 x lots of reps, drop set to 120 for lots of reps
Concentration Curls 31.25 x 13 x 9

Slammed some GFH after and then put down a steak, brown rice and broccoli one hour later. While watching the Super Bowl, I then smashed some grilled chicken strips with some chipotle mayo, maybe 10 wings and some broccoli.

And Some Chest Today:

I got frustrated today training chest, but in all it was a decent workout. There was a big group of us, the gym was busy, I was running late and didn't get much stronger over last week. Oh well, it happens.

Decline Bench 265 x 9 x 8 x 6
Incline DB Press 90 x 9 x 8 x 6
Incline DB Flys 65 x 12 x 11
Weighted Dips 50 x 10 x 9, drop set to BW x 7

Next week chest is mine! I want 275 and 95's. Tomorrow is an off day from weights and I will pass on the cardio since cutting is done. PT business is SLAMMING and I need to train several clients tomorrow.

[rich55]

Awesome Arm Day!

Yesterday, I received my new copy of the Natural Bodybuilding and Fitness Magazine. The mag included little blurbs on my placing at the INBF Nationals and James' win at the Cardinal Classic. While that is cool and all, I thoroughly enjoyed the 2-page spread on the WNBF rising star who took first in my class. Or even better the near full page picture of the 3rd place finisher who beat me out by a single point.

I cut those damn pages out of the magazine and hung them up in my locker to incite a motivational anger inside me to reign down fury upon iron each workout!! I can actually visualize those photos right now as they literally pissed me off pre and during workout (no offense to the competitors as they were gentlemen).

Heck, I'm even thinking about cutting out, "Rich Lauro was fourth with fitness model good looks and a good physique."

Cheesy, yes but good. GOOD...heck, I need to train for GREATNESS!! Not good enough! I digress, time for arms:

A1- Close Grip Bench 215 x 9 x 6
A2- Hammer DB Curls 52.5 x 9 x 7
B1- Decline EZ Extensions 105 x 10 x 9
B2- Slow Barbell Curls 80 x 13, 85 x 10
C1- Kickbacks 36.25 x 15, drop set to 22.5 x 13
C2- Concentration Curls 31.25 x 11 x 8, dead at this point haha
D1- Behind-Back Bar Wrist Curls 125 x 12 x 10
D2- Reverse Wrist Curls 45 x 13, 47.5 x 10

The reps above do not count the 1-2 forced reps I did on EVERY set. Arm workouts have never been so grueling and tiring, but I have MAJOR work to do on them the next several months. I made some good jumps in weight last week and I was happy to handle it so well and move on a few moves as well.

[rich55]

War on Legs

I sent James a text back this afternoon telling him to get ready for war this leg day. I've been stuck on squats for a while, so I changed up my leg workout a bit.

Squats 345 x 8 x 7, 245 x 21 (James got 20 before me )
A1- A2G Hack Squats 180 x 11, 200 x 13
A2- Low/Wide Leg Press 360 x 11, 380 x 7
B1- Lying Leg Curls 130 x 10 x 8
B2- SL DB Deads 115 x 13, 120 x lots of reps

This super-heavy named Ben was lifting next to me and just started yelling at me to do more so I pumped them out till I couldn't hold the weights/pull up any more. I've been passing on the straps when I can. My legs will be hurting tomorrow! The arms are REALLY sore today...YEAH buddy!!

[rich55]

Well, my legs have been killing me that past two days, haha! I had a decent shoulder workout yesterday, but my tris were SO sore that it was difficult to press.

Military Press 180 x 9 x 8 x 7
Seated DB Laterals 37.5 x 10 x 9 x 9
Seated DB Presses 75 x 12 x 11 x 10
Reverse Incline Laterals 32.5 x 13 x 10 x 10
Machine Shrugs 380 x 13, 390 x 11 x 10
Donkey Calves 320 x 13, 330 x 10 x 10
Seated Calves 115 x 13 x 13, ground raises immediately after last set

I weighed in at 180 lbs yesterday (up 1 lb since last week). I've been feeling LEAN lately and sure enough my waist easily measured 30" this morning. I have not been this big and lean before. I'll be taking some pictures in a little over a week, which should be interesting. TIME TO KEEP GROWING!!

A glimpse into my diet:

Meal 1:
1 c oats
1/2 banana
1 T green phyto foods
1 scoop High5 protein
1 scoop Gourmet Protein
1 t coconut oil

Meal 2:
8 oz 4% lean beef
2 slices whole wheat bread
spinach and tomato

Meal 3:
8 oz chicken
1 whole egg
1 medium sweet potato
1 c green beans

Meal 4:
Max MRP
1 c strawberries

Pre and During Workout:
Waxy maize, Purple Wraath and Max Glutamine

Postworkout:
3 scoops Golden FinisH

Meal 6:
8 oz lean steak
1.5 servings brown rice
1 c broccoli

Meal 7:
1 c 4% cottage cheese
1 scoop MaxPro
1 T heavy cream
handful of blueberries and cherries

Meal 8:
1 scoop High5
2 whole eggs
1 c broccoli

Other Supplements:
Orange Triad
Ultra 40
Mass Aminos (during meal 3, 6,8)
Cissus
Green Magnitude
X-Factor
RPM
Drive
Lean Green

[rich55]

Another Back Sunday:

Back day was great yesterday! We had the whole gang together, which always provides extra motivation. I needed it after a late night on Saturday.

Deads 435 x 7 x 5 --> new weight, ties my PB
Bent-Over Bar Rows 175 x 11, 180 x 10 x 9
Wide-Grip Weighted Pullups 15 x 10 x 9 x 8
Hammer Low Rows 150 x 11, 155 x 10
Close-Grip Pulldowns 160 x 18, drop set to 120 x 12 --> changed up our grip, this felt GREAT!

Yesterday, I splurged on some junk after being good all week. Had some pan***** and a phat omelette for breakfast and then pounded a couple McD burgers later that night hanging out with some friends as my appetite was just off the hook. Clean eating only till next weekend.

Training will change next Sunday to something VERY different from my norm. Greg, James and I will be taking some progress photos.

Chest = Bigger Weights

This is the last week doing this training, so I decided I was gonna to try some bigger weights if I felt strong. I felt strong...

Decline Bench 265 x 10, 275 x 7 x 5
Incline DB Press 90 x 9, 95 x 7 x 6
Incline DB Flys 65 x 13, 70 x 11 x 11
Weighted Dips 50 x 11, 55 x 8, BW x 18
Seated Calves 155 x 12 x 11
Multi-Angle Leg Press Calves 310 x two excruciating tri-sets

[rich55]

Took Tuesday off and then smashed some arms today. My chest is REALLY sore from Monday's workout. My arm beating:

A1- Close-Grip Bench 225 x 7 x 6, had to give 225 a whirl since it was the last arm day. I was pleased!!
A2- Hammer DB Curls 52.5 x 9 x 8
B1- Decline EZ Extensions 105 x 11 x 9
B2- Slow Barbell Curls 85 x 11 x 10
C1- DB Kickbacks 37.5 x 15, drop set to 22.5 x 14
D1- Concentration Curls 32.5 x 10 x 8

A YEAR IN REVIEW:

I just reviewed my progress over the past year, which makes me very happy.

2/17/07: 173 lbs at 30" waist
2/8/08: 180 lbs at 30" waist

Biggest differences are the addition of a training partner, increased motivation, Controlled Labs supps and discipline. I'll be taking some pix this weekend.

[rich55]

Ah legs today! My lower back was still sore from my heavy deadlifts 4 days ago, so I decided to take it easy on squats. That does NOT mean we took it easy on legs. We just squatted near the end. My legs are already sore from this one:

Low/Wide Stance Leg Press 450 x 11, 470 x 11, 480 x 9
Narrow A2G Hack Squats 210 x 11, 220 x 11, 230 x 9
Squats 225 x 18 ---> every damn rep was hard!
Lying Leg Curls 130 x 13 x 8
1-Leg Machine Curls 55 x 15, 60 x 12

I left my steak at the office and didn't have time to run back to the office due to 3 back-to-back PT sessions. So, I slammed the highest calorie bar I could find...the Big 100 and a piece of wheat bread. I was starved when I got home. That just didn't fill me up like a phat steak.

New program starting soon on Sunday!!!

[rich55]

Greg was working and James was at home with vaginitis (aka "a cold"), so I was flying solo tonight. I happily gathered a spot from some of my gym brethren to put a beating on the good ole shoulders.

Military Press 185 x 8 x 6 x 6
Seated DB Laterals 37.5 x 11 x 10, drop to 20 x lots a reps
Seated DB Presses 75 x 12 x 10 x 7
High Pulls 45 x 15, 55 x 13ish
Reverse Incline Laterals 31.25 x 13 x 11 x 11
Hammer Machine Shrugs 390 x 11 x 11

Treated myself to some of my favorite clean eating grub downs after my pwo Golden FinisH, North Star Korma Bol. Extra chicken, brown rice, tofu, tons of veggies, tomato curry sauce and goat cheese. Da bomb!

Weighed in at 180 lbs again this week. I'll be adding more cals on Sunday and starting a new training program. Tomorrow I rest. GOTTA KEEP THOSE GAINS COMING!!!

[rich55]

9 WEEKS TO MASS

Over 2 months of clean gaining is in my focus to gain some quality lean muscle. I want 190 lbs!

Week 1- PUMP Training w/ High Carb
Week 2- MIDDLEWEIGHT Training w/ High Fat
Week 3- HARDCORE Training w/ High Carb & Fat
Repeat 2 times

PUMP TRAINING:

I will do just that...train for a pump. No failure. I will be alternating 2 workouts Sun-Fri 1) Back and Legs and 2) Chest, Shoulders & Arms. I started light today and just did back as my wheels were still VERY sore from my leg workout 3 days ago. I'll be doing the full day on Tuesday.

Deadlifts 315 x 12 x 12, drop to 225 x 15
Wide-Grip Pulldowns 160 x 12 x 12, drop to 120 x 11
Bent-Over Smith Rows 135 x 15, 135 x 15, drop to 95 x 15
Donkey Calves 270 x 14 x 13, ground raises x 20

PUMP DIET:

I will be increasing my cals up near 4000. This week will be higher carb due to high reps and frequency that will deplete glycogen. 400 g pro, 400 g carb, 75 g fat

OTHER:

- GlycerGrow is added back due to maximize cellular volume during such pump trianing.
- I am getting a deep tissue massage tomorrow and am psyched!!! B) Heck yeah, it has been a while.
- Progress pix are getting taken tomorrow

[rich55]

Pump Workout for Show Muscles:

Yup, I need more "show" muscles. Arms, chest, shoulders, etc. Day two of pump training continued....

Incline DB Press 80 x 13 x 12, drop to 50 x 15
Flat DB Flys 50 x 15 x 15, drop to 30 x 17
Standing DB Presses 50 x 12 x 11, drop to 30 x 11
Standing DB Laterals 30 x 15 x 15, drop to 20 x 15
Preacher Machine 45 x 15, 60 x 13, drop to 35 x 15
Pushdowns 100 x 15, 110 x 18, drop to 80 x 15
Alternating DB Curls 35 x 13 x 11, drop to 25 x 12
1-Arm Overhead DB Extensions 25 x 15, 30 x 15, drop to 20 x 15

I certainly had an AMAZING pump doing this workout. I trained each set for maximum pump and contraction. I started easy since I have two more of these days this week. I will bump up the intensity/weights as the week progresses.

Progress pictures were taken and I was pleased with how they looked. I will post them up hopefully tomorrow.

High carb intake began today.

[rich55]

FOUNDATION PUMP DAY:

Deadlifts 315 x 15 x 14, 225 x 17
Wide-Grip Pulldowns 160 x 15 x 12, 120 x 16
Bent-Over Smith Rows 135 x 15 x 13, 95 x 16
Low Leg Press 270 x 15, 290 x 14, 180 x 20
Leg Extension 60 x 15, 70 x 15, 50 x 16
Lying Leg Curls 80 x 15 x 15, 50 x 17

Pump was SICK! My back felt much more full this time around. Kinda crazy for holding back. I really just try to connect 200% to the muscle. I'm looking forward to the Show-Muscle Pump Day round 2 tomorrow.

HIGH CARB PUMP DIET

Meal 1:
3/4 c oats
3 whole eggs & 3 whites
3/4 scoop MaxPro
1 T green phyto foods
3 Orange Triad

Meal 2:
1 medium sweet potato
1 c cottage cheese
4 oz lean ground beef

Meal 3:
3 slices wheat bread
6 oz turkey
1 whole egg
spinach and tomato

Meal 4:
3/4 scoop MaxPro
1 large apple

Pre and During Workout:
Purple Wraath, GlycerGrow and Max Glutamine. Green Magnitude just pre.

Meal 5 PWO:
3 scoops Golden Finish & 3 Orange Triad (immediately)
4 rice *****, 2 T jelly & 2 scoops IsoXtreme (30-45 min PWO)

Meal 6:
8 oz lean ground beef
1.5 c wheat pasta
1/2 c sauce
1 c chopped broccoli

Meal 7:
3/4 scoop High5
1 c cottage cheese
1/2 c oatmeal

I feel like I am shoveling down carbs ALL day. Should be interesting this week! I have pulled my workout waxy maize though for more whole-food pre and postworkout. My blood sugar certainly dropped a bit during the workout. James noticed this effect too. But afterwards there was some force-feeding of pasta and oats later. GOTTA GROW!!