Rich's Mission: Natural Pro Card 2008

[LiGymRatt]

your not superman????? DAMN!!! lol
just take the days off as a nice rest!!! TIME TO BLAST THOUGHS MUSCLES NOW!!!!!!!!!!

[LiGymRatt]

ps ... you inspiered me to have a slice of pizza last sunday!!
Thanks Bro!! it was damn good!

[rich55]

ps ... you inspiered me to have a slice of pizza last sunday!!
Thanks Bro!! it was damn good!

Haha, yeah!! I have decided I need to cheat more often as I just keep leaning out with even 4000 clean calories.

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Weighed in at 180 lbs yesterday and I'm looking LEAN. I'm pleased with my progress, but my metabolism is just ridiculous. Several people have commented recently on how lean I'm looking and if I'm competing soon.

So, I am due for some heavy ass lifting. Cheating is needed every 3-4 days. I have been sticking to the higher rep ranges for a while and cheating clean.

I will be finishing up the current routine with one week of middleweight training and one week of hardcore training. Then I'm mixing things up with some heavy lifting. This will be good timing for James as he will begin his contest prep in 2 weeks.

[LiGymRatt]

enjoy it while it last bro... when i'm tryin to weight on there is always that point where no matter how much cal's i eat the weight seems not to come on.... then all of a sudden BAM! it comes on and it's not good weight... thats when i start to lean down...

[rich55]

enjoy it while it last bro... when i'm tryin to weight on there is always that point where no matter how much cal's i eat the weight seems not to come on.... then all of a sudden BAM! it comes on and it's not good weight... thats when i start to lean down...

Yeah, I know. Ah patience!

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Middleweight training is this week as I will be performing only my last set to failure. Yesterday was legs and I am sore as hell!!!

Squats 285 x 8, 295 x 8, 275 x 12, 305 x 12
Hack Squats 200 x 10 x 10, 230 x 12
SLDL 255 x 10 x 10, 295 x 12
Seated Leg Curls 90 x 8 x 8 x 12

I mean really sore, haha! Today, I blasted bis and back:

Barbell Curls 95 x 8 x 8, 100 x 11
Across Chest Hammers 30 x 10 x 10, 33.75 x 10
Incline Curls 30 x 8 x 8 x 13
1-Arm DB Rows 95 x 8 x 8, 120 x 11
Modified T-Bars 90 x 10 x 10, 105 x 10
Close-Grip Pulldowns 160 x 8 x 8, 130 x 12, 170 x 12

I'm looking forward to the NPC Northern Kentucky this next weekend! A few clients and several friends will be competing. 242 peeps were registered as of last Friday!!

[rich55]

My current diet:

1 scoop Gourmet & 3/4 scoop MaxPro
3/4 c oats
2 whole eggs
1 T Green Phyto Foods
2 super epa

1/4 c walnuts
1 T natty PB
1/2 c oats
1.5 scoops MaxPro

6 oz tuna
1 T light mayo
2 slices whole wheat bread
Salad
1 T Newman's

1 c 4% cottage cheese
1/2 c blueberries

3/4 scoop MaxPro
1 apple

3 scoops Golden FinisH
4 rice ***** & 2 T jelly

8 oz steak
1.5 c brown rice
1 T Newman's
1 c veggies
2 super epa

1.5 scoops MaxPro
2 T natty PB

OTHER SUPPLEMENTS:
Orange Triad
White Flood
Green Magnitude
Purple Wraath
SesaGlow
MaxGlutamine
Cissus
Ultra 40
ALCAR

Greg, James, Jeff and I smashed chest, delts and tris yesterday. My chest is already sore and I feel the DOMS creeping on.

Incline Bench 205 x 8 x 8, 185 x 12, 205 x 11
Flat DB press 80 x 8 x 8, 70 x 12, 80 x 13
Fly Machine 100 x 10, 110 x 10, 140 x 11
Hammer Military Press 70 x 8 x 8 x 12, 85 x 11
Leaning DB Laterals 20 x 10 x 12, 26.25 x 14
Skullcrushers 85 x 8 x 8, 75 x 12, 95 x 11
Overhead Rope Extensions 80 x 10 x 10, 90 x 13
1-Arm Pushdowns 45 x 10 x 8

Legs are still a little sore, so I am taking an extra day off today before blasting them again. Bis are feeling sore as well.

I have decided to keep doing this split and training through next week before switching stuff up. I'm getting stronger and enjoying the routine. The extra day of rest will be needed going forward judging by the DOMS soreness I'm feeling.

[jiritt0]

In terms of your personal training, how do you find that works for you? easy or difficult to get clients and retain them? what setting do you operate out of (corporate gym or more private )? do you advertise (outside of forums/the website)?

and what cert(s) or education do you have?

[rich55]

Smashed some good ole legs today! Again, only last set to failure.

Squats 295 x 8 x 8, 275 x 12, 305 x 12 all me
A2G Hack Squats 200 x 10 x 10, 240 x 11
SLDL 265 x 10 x 10, 315 x 11
Seated Leg Curls 90 x 8 x 13
Donkey Calves 320 x 10 x 10 x 9
Seated Calves 120 x 13 x 11

I am not gonna lie. My calves have been neglected the last several weeks due to lack of time. They felt weak as hell today and fatigued so fast. NO MORE neglect! :angry:

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Posed real quick with 2 clients who are competing on Saturday. They are looking much drier and great. AMAZING improvements since their shows last May. The female figure client is looking awesome and will be ready for a national level show very soon. A few peeps in the know spectating were asking why she didn't do the Arnold Amateur. The bodybuilder should certainly do some damage in a VERY tough novice light-heavy class. I leave for Kentucky tomorrow.

[rich55]

In terms of your personal training, how do you find that works for you? easy or difficult to get clients and retain them? what setting do you operate out of (corporate gym or more private )? do you advertise (outside of forums/the website)?

and what cert(s) or education do you have?

Good questions. For the past few years, I have been doing 1-on-1 training with heavy emphasis on diet. I am doing more groups now, but I only partner up people who are a good match. Online programming is under way now as well.

Training takes time as it primarily a referral base business. With a day job, I have relied solely on my reputation to gain new clients. I do not chase or sell. I train at Metro Fitness (formerly World Gym) exclusively and will soon take the lead trainer position there.

I have a trainer board at the gym and market on various online sites. I am constantly flipping business cards and my sponsor Max Muscle Sports Nutrition is obviously a partner.

I am certified via ACE, but very much self taught. Poliquin, Sarcev, Kleczewski, Norton, Rudolph, Davies are trainers/dietitians whose work I respect and have influenced me.

[jiritt0]

Thanks for the reply.

how does being the lead trainer differ rom the normal trainer? just a status thing which lends to more clients, higher fees (?) does it include more job duties and all as well?

Was there a reason you choose ACE over ACSM or NSCA (the other top two in my opinion)? from my experiences with job searches (girlfriend is applying to higher ed and informs me of positions i would like), it seems ACE/ACSM are more accepted in collegiate setting, like being a campus rec, athletic etc. type employee

I am personally pursuing NSCA because I like the option of getting the CSCS certification too, to work in sport training settings (didn't find this with ACE or ACSM i dont think) I hope to get PT certified early this summer, and work at a LA Fitness or another more private location. I have the semi-formal (not completed yet) education in Kinesiology which I think should help pull clients, plus I've been a weight training instructor for a year now through Temple Univ. (good seller points?)

I figure the PT can be good side-work while I finish my 2nd year of the masters program in 08/09, and possibly during doctoral work -- but my main path is to be more sport specific with the CSCS once I get that certification.. i imagine it is more of a secure job placement etc., but I could even do that and PT on the side still...

..or if I get my ph.d., i could go a professor route, while PTing on the side

i've got alot of options ahead of me, and got to start narrowing them down soon, which sucks - I'm a dreamer, I don't wanna be reaslistic !

I'll have to check out all them names you've listed; information (knowledge) is power - I dropped 400$ on study materials for the PT+CSCS exams, prolly only need the textbook for each - but I figure the rest is all relevant to my future so why not

[rich55]

The new laptop rocks and allows may to stay connected ALL the time! Haha. Had a kickass back and bi workout last night:

Barbell Curls 95 x 8 x 8, 100 x 11
Across Chest Hammers 30 x 10 x 10, 35 x 9
Incline DB Curls 30 x 8 x 8, 32.5 x 12
1-Arm DB Rows 100 x 8 x 8, 120 x 14 --> Greg was yelling at me to match him, haha!
Modified T-Bars 90 x 10, 95 x 10, 110 x 8
Close-Grip Pulldowns 150 x 8 x 8, 170 x 11
DB Shrugs 120 x 11 x 11
Bent-Over Laterals 35 x 11 x 12

Down in Covington, KY getting ready to head to prejudging in a few. The peeps are looking full, dry and tanned.

[rich55]

Thanks for the reply.

how does being the lead trainer differ rom the normal trainer? just a status thing which lends to more clients, higher fees (?) does it include more job duties and all as well?

Was there a reason you choose ACE over ACSM or NSCA (the other top two in my opinion)? from my experiences with job searches (girlfriend is applying to higher ed and informs me of positions i would like), it seems ACE/ACSM are more accepted in collegiate setting, like being a campus rec, athletic etc. type employee

I am personally pursuing NSCA because I like the option of getting the CSCS certification too, to work in sport training settings (didn't find this with ACE or ACSM i dont think) I hope to get PT certified early this summer, and work at a LA Fitness or another more private location. I have the semi-formal (not completed yet) education in Kinesiology which I think should help pull clients, plus I've been a weight training instructor for a year now through Temple Univ. (good seller points?)

I figure the PT can be good side-work while I finish my 2nd year of the masters program in 08/09, and possibly during doctoral work -- but my main path is to be more sport specific with the CSCS once I get that certification.. i imagine it is more of a secure job placement etc., but I could even do that and PT on the side still...

..or if I get my ph.d., i could go a professor route, while PTing on the side

i've got alot of options ahead of me, and got to start narrowing them down soon, which sucks - I'm a dreamer, I don't wanna be reaslistic !

I'll have to check out all them names you've listed; information (knowledge) is power - I dropped 400$ on study materials for the PT+CSCS exams, prolly only need the textbook for each - but I figure the rest is all relevant to my future so why not

The lead trainer position enables me to earn benefits, 401K and paid vacation time. You have to qualify for a minimum amount of training, which I have almost met on a part-time basis. Extra duties include doing trainers payroll and personal training orientation for new members, but the PTO's are a good thing.

I chose ACE cuz it was middle of the road, yet respected since I was just getting started. I just bought the text and practice test.

Certifications, degrees, etc. may help get you hired into a certain position, but actual work experience will get you further. People want to know that you can yield progress.

The names I mentioned are specific to bodybuilding and contest prep. Poliquin is a strength guy though.

[jiritt0]

yeah, ace is def. a good organization to align with, as with the acsm or nsca -- its other ones ( I see AAAI or something alot offered at my school) that are pretty lame, yet alot of people outside the field don't know the differences, they just see certifications and think people know what their doing. Those three mentioned have high respectability, and the continuing education requirements def. make them more desired for any professional in the field. It's almost disappointing to think of someone going through an eight hour session and getting certified to train, which is all some certs require (or less)!

good note on the education thing, i def. need to get my progression in applied experiences rolling

Goodluck with the lead trainer position, sounds like a clear step up in the journey

[rich55]

Thanks jdiritto! Best wishes to you as you get started. I put in my 2 weeks notice tomorrow so I am pretty psyched!

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NPC NORTHERN KENTUCKY

The Northern Kentucky had even more competitors with nearly 300 competitors! Both of my friends/clients made drastic improvements and placed 5th out of large classes 16 and 17 people deep. Sue had the most competitive class with some girls packing some serious muscle. Her back was the best in the entire show!

The weekend was a blast as I had a chance to catch up with some friends and hang out with my dad who made the trip down. Next up is the NPC Natural Ohio in 2 weeks and the NPC Cincinnati the week after. There will be many weekends ahead of me lugging around my cooler bag and ziplock baggies of Golden FinisH and Purple Wraath.

NO TIME TO WASTE: SMASHING WEIGHTS DURING THE BREAK

After prejudging I was psyched up to smash some weights. My buddy from college who competed hooked me up with a key card to go train at Gymbos personal training studio in Cinci. I made the trip out and practically had the place to myself. I grabbed a Linkin Park CD out of my car and popped it the self-serve stereo to add some rockin' motivation. It worked!

I blasted chest, delts and tris damn hard judging from my soreness today. When going to a new gym, I do not worry about weight as it is always different. My rest between sets was only about a minute in many cases. Again, I am taking only the last set to failure. The workout:

Incline Bench 4 sets
Flat DB Press 4 sets
Cable Crossovers 3 sets
Smith Machine Military Press 4 sets
Leaning DB Laterals 3 sets
Skullcrushers 4 sets
Overhead Rope Extensions 3 sets
1-Arm Pushdowns 2 sets

[rich55]

BIG NEWS: FULL-TIME TRAINING BEGINS!!

I put in my 2-week notice on Monday to leave the bank. I will begin training full-time to happily spend all my free time in the gym helping others achieve their fitness goals. I am taking over the lead trainer position at Metro Fitness downtown and am psyched to finally be able to take things to the next level!!


This week in Iron:

Yesterday legs.....

James pussed out and I gave him an earful. Greg had a legitimate excuse, so I was solo smashing legs. I did grab a spot on my last set of squats.

Squats 295 x 8 x 8, 275 x 12, 315 x 11
A2G Hack Squats 200 x 10 x 10, 250 x 9
SLDL 275 x 10 x 10, 325 x 11
A1- Seated Leg Curls 90 x 8 x 8, 95 x 11
A2- Donkey Calves 320 x 10 x 10 x 9
Seated Calves 120 x 13 x 11

Today bis and back...

Had an awesome biceps and back day today with Greg. James has been working evenings more lately. This was a quick, but good one. I am looking forward to working out earlier in the afternoons where I can take my time and get it all in. We did many forced reps on our last sets and really killed it!

Barbell Curls 95 x 8 x 8, 100 x 12
Across Chest Hammers 30 x 10 x 10, 35 x 9
Incline DB Curls 30 x 8 x8, 33.75 x 13
1-Arm DB Rows 100 x 8 x 8, 125 x 12 --> was a s.o.b. as I had to take breaths on the last few
Modified T-Bars 100 x 10 x 10, 110 x 10
Close-Grip Pulldowns 150 x 8 x 8, 180 x 11

Will have to squeeze in traps and rear delts in tomorrow. James and I are smashing it hard tomorrow!