Rich's Mission: Natural Pro Card 2008

[rich55]

Today was easier to put back all the carbs. Less force-feeding, which is nice. Trained the pump show-muscle day today. Got some good feedback today on my state of pump too, haha. I counted the reps when doing it, but didn't write it down 15ish on the first 2 sets and up to 20 on the 3rd with only a 30-second break.

Incline DB Press 80-80-50
Flat DB Flys 50-50-30
Standing DB Press 50-50-30
Standing DB Laterals 30-32.5-22.5
Preacher Machine 60-60-45
Pushdowns 120-130-85
Alternating DB Curls 35-35-25
1-Arm Overhead DB Ext 30-30-20

Today, was a LONG day. I'm still winding down. Up at 6:30 with 6 sales calls during our blitz day. In the gym at 5 and was there till 10:30 (past close). I then spent another hour checking emails when I got home.

Competition season is coming around the corner for my clients as we roll up on the 5 week out mark for the first show, the NPC Northern Kentucky. This typically brings a little more work and careful planning, which can be stressful. Had a little pep/kick it up a notch talk today in addition to a be patient conversation. Tiz the life. Tomorrow, I have 6 peeps to train in the evening and of course a little fun for myself with weights.

[rich55]

FOUNDATION PUMP DAY #2:

My body is adapting to these workouts better as the week progresses. I was winded as heck earlier in the week. Pump is better too.

Deads 315 x 15, 325 x 13, 235 x 17
Wide Pulldowns 160 x 14 x 12, 120 x 14
Bent-Over Smith Rows 135 x 14 x 12, 95 x 13
Low Leg Press 290 x 15, 300 x 17, 180 x 20
Leg Extensions 80 x 15, 90 x 17, 50 x 20
Lying Leg Curls 80 x 15 x 14, 50 x 16

Ran short on time, so I will have to do some calves and shrugs tomorrow. Tonight was crazy busy. Digging the new diet!

[LiGymRatt]

FOUNDATION PUMP DAY #2:

My body is adapting to these workouts better as the week progresses. I was winded as heck earlier in the week. Pump is better too.

Deads 315 x 15, 325 x 13, 235 x 17
Wide Pulldowns 160 x 14 x 12, 120 x 14
Bent-Over Smith Rows 135 x 14 x 12, 95 x 13
Low Leg Press 290 x 15, 300 x 17, 180 x 20
Leg Extensions 80 x 15, 90 x 17, 50 x 20
Lying Leg Curls 80 x 15 x 14, 50 x 16

Ran short on time, so I will have to do some calves and shrugs tomorrow. Tonight was crazy busy. Digging the new diet!

nice numbers KID!

[rich55]

nice numbers KID!

Thanks bro! That was my light, pump day too.

----------------
Took Saturday off to rest. Weighed in at 181 lbs (up 1 lb over last week) with my waist still measuring 30". My chest and tris feel a little thicker after the Pump training. New stuff:

I call this middleweight training. Only the last set is done to failure, but still a little more frequency. First time through will be a little lighter to get the feel.

Day 1- Legs
Day 2- Back & Bis
Day 3- Chest, Delts & Tris
Day 4- Repeat

MIDDLEWEIGHT LEG DAY:

This felt very difficult after a week of not even sniffing failure. Again, I pulled my waxy maize to stay lean with the extra cals. My preworkout apple and maxpro didn't really prevent the crash in blood sugar, but nothing really does on a intense leg day. The first few sets are done with relative ease and the last set I just crush out as many reps as possible hence why I am not sure how many I did in some cases.

Squats 295 x 8, 305 x 8, 275 x 12, 285 x 13ish --> focused on form, super deep
A2G Narrow Hack Squats 180 x 10 x 10, 200 x 16
SL Bar Deads 225 x 10, 245 x 10, 275 x 12ish
Seated Leg Curls 90 x 8 x 8, 100 x 12ish
Donkey Calf Machine 320 x 10 x 10 x 9
Seated Calves 115 x 15 x 14

DIET CHANGES:

I have pulled my carbs down to 200 g and jacked my fat up to 160 g. Most of my carbs are for breakfast and around workout time. Cals are still at 4000ish. This should keep me lean and gaining.

SUPPLEMENT CHANGES:

I have finished my RPM/Drive/X-Factor stack with noticeable improvements in conditioning while gaining some lean mass. Golden FinisH rocks and it has become a staple.

I am still using my RPM and will be adding back in WHITE FLOOD in 2 weeks once my supply runs out. I will also be adding SESAGLOW to keep me lean during this gaining phase.

MIDDLEWEIGHT BACK & BIS:

Barbell Curls 95 x 8 x 8, 85 x 13 or so
Across Chest Hammers 30 x 10, 32.5 x 9
Incline DB Curls 30 x 8 x 8, 25 x 14
1-Arm DB Rows 85 x 8 x 8, 110 x 13
Modified T-Bar Rows 90 x 10 x 10, 100 x 10
Close-Grip Pulldowns 160 x 8 x 8, 150 x lots of reps with a few partials
Incline DB Shrugs 70 x 8 x 8, 80 x 12
Bent-Over Laterals 30 x 10 x 10, 35 x 17 -> wow

Bis felt like they were going to explode!!! Back felt diesel. Oh yeah, time to get to 190 lbs!!!

And some progress pix to boot taken at 180 lbs...

[rich55]

CHEST, DELTS & TRIS TODAY:

My days are continuing to get busier with the two jobs and all day I was behind. Had to nix a triceps exercise as I was running behind for a client. I will be sure to put a beating on them this Friday again though.

Incline Bench 205 x 8 x 8, 185 x 12, 195 x 12
Flat DB Press 70 x 8, 80 x 8, 70 x 12, 80 x 11
Fly Machine 100 x 10, 100 x 10, 120 x 14 ===> ouch!!
Hammer Military 70 x 8 x 8 x 12, 80 x 13
Leaning DB Laterals 20 x 10 x 10, 25 x 11
Flat EZ Extensions 75 x 8, 85 x 8, 75 x 12, 85 x 14
Overhead Rope Extensions 85 x 10, 90 x 13ish w/ some partials

FYI, my biceps are KILLING me today. Incredibly sore.

My diet has been super clean the past 2 weeks minus one night of some drinking. Tomorrow night I have the bank's suite for the Bluejackets game, so I'll be smashing some garbage. Oh well, it is growing season.

[LiGymRatt]

Wwwwwwwooooooooooooooo!!!!!!! Looking Lean Bro!!! Real Nice! Keep Going!

[rich55]

Wwwwwwwooooooooooooooo!!!!!!! Looking Lean Bro!!! Real Nice! Keep Going!

Thanks man! Still got some more quality lean muscle to add these next few months. Yeah, that small cut did the trick and I've been eating clean ever since. Well, except for my first bad treat in a few weeks...

2 fajita chicken sandwiches on wheat bread, some cheese and crackers, 5 pieces of donatos and 3 miller lites during the game. Oh yeah!!!


MIDDLEWEIGHT LEG DAY:

Squats 275 x 8, 285 x 8, 275 x 12, 305 x 12
A2G Hacks 200 x 10 x 10, 230 x 12
SLDL 245 x 10 x 10, 295 x 12
Seated Leg Curls 90 x 8 x 8, 105 x 10

My hammies and hips were a little sore, but I persevered some how. Looking at James struggling kinda pumps me up cuz I have to bring the woopazzz. Poor James, haha!

[rich55]

Did my middleweight back and biceps today. Again only last set to failure...

Barbell Curls 95 x 8 x 8, 90 x 17 --> Had to get one more than James, haha
Across Chest Hammers 30 x 10 x 10, 32.5 x 10
Incline DB Curls 30 x 8 x 8, 27.5 x 13
1-Arm DB Rows 90 x 8 x 8 x 12, 115 x 15
Modified T-Bars 90 x 10 x 10, 100 x 11
Close-Grip Pulldowns 160 x 8 x 8, 120 x 12, 160 x 13
Donkey Calves 320 x 10 x 10 x 10
Seated Calves 115 x 15, 125 x 13

My biceps are killing me already. This routine is smashing the heck out of them and they need it. Crashing early for a long day at the Arnold.

[dogsofgold]

Barbell Curls 95 x 8 x 8, 90 x 17 --> Had to get one more than James, haha

High fiiiive! Very nice.
James makes a better cheerleader anyway, haha.

[rich55]

Weekend was busy and I am beat. Typical. I enjoyed myself though. Watched countless hours of competition, networked and smashed weights.

MEETING PEEPS AT THE ARNOLD:

Met fellow Controlled Labs athlete, Mark Anthony. Plus, a ton of my friends work booths so I do my rounds to say hello.

Today was cool as I met Kai Greene after his MD photoshoot in my gym. I shot some photos with Bill Comstock during the Natural Ohio and he took a few photos of me just chilling with Kai. Kai is a VERY nice guy!

Charles Glass, Ronny Rockel, Michael Lockett and Dayana Cadeau were in there when I was training today. Friday was crazy packed full of tons of people including a few up-and-comers Evan Centopani, Fankhouser and Trey Brewer. Dugdale was on his way out. Jamie Eason filming at my gym on Thursday. She is quite nice and doesn't like Ohio weather much. Definitely easy on the eyes, haha.

Good ole James and I did some short interviews with bb.com and had the chance to chat with Chick and Valerie Waugamann briefly on Saturday. We went out to the afterparty on Saturday which was CRAZY! Had a chance to give props to Tricky Jackson and chatted with Deb Leung for a while who did the Arnold figure.

MY TRAINING:

My training suffered today as I just was not up to par for legs. Did squats and started leg presses, but my blood sugar just fell and I did not recover despite the preventative gatorade. Squats felt great though. I will make up with some hamstrings and walking lunges mid week. I am taking it easy next weekend to rest.

My right trap/delt area is feeling a little strained/really tight the past 2 days. Tomorrow is just arms and then I will take a day off, so I'll see how it feels in a few days. Stuff happens.

[rich55]

High fiiiive! Very nice.
James makes a better cheerleader anyway, haha.

Yes, whenever we do high reps we like to beat the prior person's best. It makes for a damn good effort.

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

Hardcore Arm Training

I trained solo today and kinda wished I had a spot. Regardless, I killed it training to failure and pushing out partials when possible. I did manage to get a spot a few times.

Pushdown Warm-ups 85 x 15, 95 x 15
A1- Barbell Curls 95 x 16, 110 x 6 x 3 x 2 rest pause style
A2- Flat EZ Extensions 90 x 16, 100 x 8
B1- 1-Arm DB Extensions 32.5 x 15, 37.5 x 6 x 2 x 1 rest pause (self-spotted for 2 forced reps)
B2- Preacher Machine 70 x 16, 85 x 8 + 2 spotted forced
Standing Hammers 40 x 14, 45 x 8, then alternated for 2 more
Weighted Dip Drop Set 45 x 12, 25 x 10, BW x 7
Shoeless Standing Calves 140 x 20 x 17 x 17
Seated Calves 115 x 18 x 16 x 14

My bis are starting to feel thicker. Was looking really lean today. When Bill Comstock from MD saw me yesterday, he said I looked like I was getting ready for something. Heck, I just put down a half pizza with tons of chicken and sausage the night before, haha. Clean the rest of the week though.

[LiGymRatt]

Yes, whenever we do high reps we like to beat the prior person's best. It makes for a damn good effort.

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

Hardcore Arm Training

I trained solo today and kinda wished I had a spot. Regardless, I killed it training to failure and pushing out partials when possible. I did manage to get a spot a few times.

Pushdown Warm-ups 85 x 15, 95 x 15
A1- Barbell Curls 95 x 16, 110 x 6 x 3 x 2 rest pause style
A2- Flat EZ Extensions 90 x 16, 100 x 8
B1- 1-Arm DB Extensions 32.5 x 15, 37.5 x 6 x 2 x 1 rest pause (self-spotted for 2 forced reps)
B2- Preacher Machine 70 x 16, 85 x 8 + 2 spotted forced
Standing Hammers 40 x 14, 45 x 8, then alternated for 2 more
Weighted Dip Drop Set 45 x 12, 25 x 10, BW x 7
Shoeless Standing Calves 140 x 20 x 17 x 17
Seated Calves 115 x 18 x 16 x 14

My bis are starting to feel thicker. Was looking really lean today. When Bill Comstock from MD saw me yesterday, he said I looked like I was getting ready for something. Heck, I just put down a half pizza with tons of chicken and sausage the night before, haha. Clean the rest of the week though.

man... i dont know when the last time i hade pizza..let alone SAUSAGE!!!!!!!!
lol
Lucky basterd! lol keep it going bro!

[rich55]

man... i dont know when the last time i hade pizza..let alone SAUSAGE!!!!!!!!
lol
Lucky basterd! lol keep it going bro!

Haha, yeah it had been a few months for me. It was deserved!

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

I have been very sick the past several days and took 3 days off from training. Not enough rest, too much work, stress and having to work on the biggest proposal of my banking career just put me over the edge. I have had 3 people tell me I am not Superman. Guess not.

It seems my workaholic lifestyle may have reached a peak. 9 hours of banking followed by another 5 hours of training and another 1-2 hours of online work and programming is taking its toll. Not such a big deal if I didn't beat my body down so much for an hour each day. Rest will be a required part of my weekend from now until I can make a change. However, my weekend training has picked up a bit.

GETTING BACK ON TRACK:

My nutrition suffered a bit while I was sick. Wednesday I had to force down 5 shakes roughly every 3 hours or so with oats, fruit or fat to keep my nourished. Thursday I put down some whole food and yesterday and today my appetite felt back to normal. Today, I feel about 90-95%.

After 3 days away from the gym, I had to get a workout in last night. I was feeling about 80-85%, much better than the past few days. Chest and back needed some work and a new guy Steven made the trip down to smash some iron together:

Incline Bench 185 x 15, 215 x 7, rest-pause x 3, rest-pause x 2
Wide Grip Pulldowns 170 x 17, 200 x 8 drop to 160 x 7
Flat DB Press 80 x 14, 95 x 7 x 7
Bent-Over DB Rows 60 x 15, 80 x 7, 70 x 9
Fly Machine 120 x 15, 140 x 9 drop to 110 x 7
Close-Grip Pulldowns 160 x 14, 210 x 9 drop to 160 x 8

I am chilling out today to rest up.

[rich55]

My hardcore week was cut a little short, so I'm back to the PUMP training. I am beginning where I left off 3 weeks ago. My back was too sore still from Friday's training so I just did the following:

Deads 325 x 14 x 3, 235 x 14
Low Leg Press 310 x 13 x 12, 200 x 14
Leg Extensions 85 x 15, 95 x 20, 55 x 15
Lying Leg Curls 80 x 15 x 14, 50 x 15
Donkey Calves 230 x 13 x 13, ground raises x 20
DB Shrugs 60 x 18, 70 x 18, 60 x 15

This workout was pretty rough as I was not 100% and was feeling a little light-headed. Taking my Controlled Labs skully off helped, haha.

[rich55]

My pump training focusing on explosiveness and simply getting the blood flowing at most has been going well this week. I have added a little weight to pulldowns, most leg stuff, bis, tris, delts, etc. Just keeping it light, but again I see it adding fullness to my chest in particular.

I weigh in tomorrow, which should be interesting after being sick last week. I feel good, but who knows. I'm looking forward to a little higher intensity this next week.

Upcoming shows that I will be checking clients and friends compete at between now and June include the NPC Northern Kentucky, NPC Cincinnati, NPC Natural Ohio, NPC Mike Francois, INBF Tri-State, NPC Julie Palmer and INBF Hercules. I will chomping at the bit by the time it is my turn!!