Rich's New Beginning: WNBF Pro Stage in 2009!

[bull.dogz]

Training update:

It is growing season for just a few more weeks

For the both of you! I sure don't miss the morning sickness. Poor thing, hope she feels better soon.

[rich55]

For the both of you! I sure don't miss the morning sickness. Poor thing, hope she feels better soon.

Me too!!! I don't like seeing her suffer.

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


2-A-DAY FUN 2/9:

Had a busy weekend with family and wifey festivities, so I made up for it with two workouts today. Why not share my eating as well...

Breakfast
1 c oats
1 scoop Gourmet & 3/4 scoop MaxPro protein
2 t flax oil
1/4 c blueberries
1 T green phyto foods
2 Orange Triad

Meal 2
1 c Kashi cereal
Handful of cherries & almonds
1 c low-fat yogurt
1 scoop High5 Protein
2 Ultra 40

Pre/During Workout
2 Blue Up
2 scoops White Flood
1 scoop Green Magnitude...then...
2 scoops Purple Wraath
2 T gatorade powder
50 g CarboMax

BI'S & BACK!!!!

Seated DB Curls
Nice & slow with both arms at same time. Good squeeze at top.
30 x 10
35 x 10
40 x 10
40 x 6 + 2 w/spot

EZ Reverse Curls
Had to use the preloaded bar on this one.
70 x 10
75 x 10
75 x 8
- SUPERSET -
Close-Grip Preacher Curls
65 x 8
65 x 4 + 1 w/ spot ----> got REALLY hard on the 2nd superset
45 x 11 ----> kept it strict and hurt like no other
55 x 9 --------> at end to just kill it!

Wide-Grip Pullups
Nice and controlled as usual.
BW x 8 ----> rough
BW x 6
34 lbs assistance x 10
34 lbs assistance x 8

Bent-Over (all-the-way over) Underhand Rows
I contract my back on the top of these.
135 x 8
155 x 8
175 x 6 + 2 w/ few breaths
175 x 6 +2.5 w/ few breaths

Cable Lat Squeezes
High pulley w/ single handles simultaneously contracting lats inward.
110 x 12
120 x 10
120 x 8
- SUPERSET -
Close-Grip Pulldowns
150 x 6
140 x 8
140 x 9

Bi's got a killer pump and the back is starting to feel this one as well.

Postworkout
Biscuit w/ T of honey
3 scoops Golden FinisH
2 Orange Triad
2 Ultra 40

Another Meal
2 slices ezekiel bread
2 whole eggs
4 oz turkey
1 c green beans
1 t flax oil
1 c skim milk ---> have a glass every great once in a while
2 Ultra 40

Pre/During Workout
2 Blue Up
1 scoops White Flood
1 scoop Green Magnitude...then...
2 scoops Purple Wraath
2 T gatorade powder
50 g CarboMax

LEGGGGGGGS!!!

Front Squats
95 x 10
135 x 8
185 x 8
225 x 7 ----> not too shabby, core still getting used to these
185 x 11 -----> nice & slow, pausing at the bottom

Low Shoulder Width Stance Leg Press
410 x 10
450 x 10
500 x 11 ---> kept squeezing out more on these w/ good control

Hack Squats to Reverse Hack Squats
140 x 10/10
180 x 16/11 ----> got nauseous mid-set

Seated Leg Curl Machine
120 x 12
120 x 10
90 x 15 took a breather then 5 more ----> wow, this got the hammies cramping

Laid down on the ground a few times during this one. James and I killed it! Gave good ole Matt a few spots on his push workout between sets.

Postworkout
1 thick slice of organic spelt bread topped w/ a T of honey
3 scoops Golden FinisH
2 Orange Triad
2 Ultra 40

Pre-Bed Meal
1 c 4% cottage cheese
3/4 scoop MaxPro
1/2 c rounded oats
2 t flax oil
2 t natural PB
500 mg Vitamin C

Added it up and it looks like I put back ~520 g of carbs today, haha.

[rich55]

POWER PUSH 2/10:

VERY solid push day today. This just turned into a battle of strength now that James is serious about the INBF Mid-American. A little WNBF pro card dangling like a carrot will provide motivation if you've been so close.

Flat Bench w/ Bands 3RM
Red bands doubled.
95 x 5
135 x 3
165 x 3
195 x 3
225 x 2.75 ----> James tapped it a little and said it was all me. He still tapped it.
245 x fail

Incline DB Press
65 x 5
85 x 5
105 x 3 + 1 forced
105 x 2 + 2 forced

Weighted Dips
BW x 7
45 x 7
90 x 6 ----> go hard or go home

Shoulder Stability Presses
Shoulder width grip with bands dangling weights at ends. Love this!
165 x 9 + 1 forced
165 x 7 + 1 forced
175 x 5 + 1 forced

Standing DB Laterals
Bringing DB's in front for a little more power up. Squeeze at top and controlled negative.
35 x 10
35 x 10
40 x 6 + 2 w/ a few breaths
- SUPERSET -
Rope Pulldowns
95 x 10 ---> easy
100 x 10 ----> not bad
110 x 8 took a breath and pushed a few more straight down ---> PR!!!

[rich55]

INTENSE BI'S & BACK 3/12:

I gave Matt the biceps and back GIANT SET physical challenge, which motivated me to do something similar at the end.

Barbell Curls
45 x 6
65 x 6
85 x 6
105 x 6
115 x 4.5 + 1 ---> got a little spot on the 5th and forced another out. Felt better

Alternating Hammer Curls
45 x 8
50 x 6
50 x 4 + 2
--drop set time---
35 x 8
25 x 8 both arms simultaneously inward

Hammer Wide Pulldowns
100/side x 8
110/side x 8
115/side x 7 + 2 half reps at end
- SUPERSET -
Alternating Hammer High Rows
Keeping stretch on rested side to burn lats and mid-back.
115/side x 8
115/side x 6 + 2 after a few breaths
115/side x 7 + 3 after a few breaths ---> dug REAL deep, excruciating!

GIANT SET TIME!!! 3 trips through:

Wide Machine Rows
140 x 8
145 x 9
145 x 7 + 1.5 after a few breaths
- RIGHT INTO -
Hammer Low Rows for Rhomboids
70 x 10
80 x 7
70 x 9
- RIGHT INTO -
T-Bar Style DB Rows
Real controlled stretch and squeeze on middle back and even lower lats.
85 x 12
85 x 12 ----> tough
85 x 10 + 2 ----> just numb
- RIGHT INTO -
Seated Hammer Shrugs
140 x 12
140 x 12
160 x 12

BUCKEYE CLASSIC UPDATE:

I have been quite busy lately working on tasks for the Natural Buckeye Classic. I am getting super excited as everything begins to come together. We just dropped a ton of cash on trophies, but our 27" overall Niels Andersen trophies are just SWEET! Those in the Midwest need to do this show if getting ready for a spring event, otherwise just come in check it out.

www.NaturalBuckeyeClassic.com

Posing classes are heating up due to the Buckeye and Francois shows around the corner. I will have 5-7 bodybuilders there this weekend and another 2-4 figure gals. They are every Saturday at 1pm at the downtown Metro Fitness if you are near Central Ohio.

[rich55]

QUICK, BUT EFFICIENT LEG DAY:

My lower back was feeling tender the past few days, so I decided against trying to beat 405 lbs on my deadlift for a 3RM. Instead, why not try to conquer 315 lbs....

Deadlifts
135 x 10
225 x 10
315 x 20, yes 20! ----> I took a few breaths at the top holding on to finish, but didn't slow till after 15
315 x 13 -----> nauseous already

Front Squat Machine w/ Blue Bands
100 x 8
190 x 8
280 x 8 ---> still light
370 x 8 ------> hammered it out much better than the previous effort w/ 30 lbs less

Lying Leg Curl Machine
90 x 8
110 x 8
130 x 6

Seated Calf Machine
130 x 15
130 x 12
130 x 11
- SUPERSET -
Standing Calf Machine
180 x 8
180 x 7
180 x 7

[rich55]

Extreme glute, back and ham soreness has been in effect since those deadlifts. I think the delayed back soreness increased following the suspension of 315 x 20.

HYPERTROPHY PUSH 3/14:

There were 4 of us training just blasting out weight yesterday. I felt MUCH stronger than the previous day when I was solo with short breaks.

Hammer Incline Press
90/side x 10
135/side x 10
145/side x 11
150/side x 8 + 2 forced after rest pause

20 degree Smith Bench
185 x 10
205 x 10
225 x 6

Flat DB Press
70 x 10
75 x 9
80 x 8

Machine Chest Squeezes
110 x 13
110 x 11
110 x 10
- SUPERSET-
Neutral Grip DB's on Pushups w/ Hard Stretch
Nice and slow on the negative, holding a stretch at the bottom.
BW x 6
BW x 6
BW x 4 + 2 w/ rest

Front to Side Alternating DB Raises
25 x 10
25 x 10
25 x 6 + 2-3 more w/ spot from James
- RIGHT INTO -
Lateral DB Pushes
25 x 15
35 x 15
40 x 12 ----> tiny range of motion at end

Close-Grip Pushups
Grabbing onto end of bench and keeping tension on tris
BW x 10
BW x 10
BW x 12 ---> to failure
- SUPERSET -
Lying DB Extensions
35 x 8 ---> little overzealous on this controlled move
30 x 10
30 x 8 + 2 w/ a few breaths

Hammer Dip Machine
Little more rapid fire to keep it on tris and contracting hard at the bottom
230 x 15
250 x 12
250 x 9 + 2 after a rest pause w/ spot and motivation from James

[rich55]

BI'S AND BACK BLASTING (HYPER) 3/17:

Seated DB Curls
30 x 10
35 x 10
40 x 10
45 x 6
35 x 12

EZ Reverse Curls
80 x 10
80 x 9
80 x 8
- SUPERSET -
EZ Close-Grip Preacher Curls
Much spotting help on this one for the reps listed below.
65 x 9
65 x 6
65 x 6, drop to 45 x 12

Wide-Grip Pullups
BW x 9
BW x 6 + 1 w/ spot
34 lbs assistance x 11 -----> extra slow, strict on these ones
34 lbs assistance x 8

Bent-Over (all the way over) Bar Rows
Back was still trashed from deadlifts Friday on this one.
155 x 8
175 x 6
135 x 11

Reverse Medium Grip Pulldowns
Laid a pad down on the pulldown bench faced up laying on the pad & pulled down to blast lower lats.
120 x 12
130 x 8
120 x 10
- TRISET -
Cable Lat Squeezes Much harder after those ^^^
120 x 9
110 x 8
100 x 8
- TRISET -
Close-Grip Pulldowns
150 x 9
140 x 7
140 x 7

[rich55]

Nice workout, I might have to have you show me what a cable lat squeeze is. I've been emailing skip schmidt, and I'm hoping to soon find employment at metro, I figured working in a gym would be a pretty good way to get to know the industry. Looking forward to posing saturday, and lets go ahead and update the diet this week, time to go from lean to stage shape.

Sounds good!

------------------
Another Great Leg Day:

Set a few PR's here and overall felt much better and stronger than last week. Legs are feeling BIG.

Front Squats
135 x 8
185 x 8
225 x 7 + 1 w/spot
245 x 2 + 2 w/spot
- drop to -
135 x 10

Low/Narrow Stance Leg Presses
410 x 10
450 x 10 ----> felt kinda light
540 x 7 -------> PR for low stance

Narrow Hack Squats/Reverse Wide Hack Squat Supersets
140 x 10/10
180 x 10/10
230 x 9/9 ----> finally got a 3rd superset in on this one

Seated Leg Curl Machine
120 x 12
125 x 12
100 x 20 ----> had to take a few breaths after 16

[rich55]

POWER PUSH DAY 3/18:

Flat Benchpress w/ Purple Bands 3RM
Some idiot stole our red ones, so we had to go with the even harder purple bands. These suckers lifted the 100's straight off the ground, so you do the math on how much extra tension there was. 125's anchored these bands.
45 x 3
95 x 3
135 x 3
155 x 2.5 ---> Clint gave a little tap on #3

Incline DB Press
65 x 6
85 x 5
105 x 4
105 x 3 + 1 w/ spot

Weighted Dips
Controlled on the way down and full lock out
45 x 7
70 x 7
90 x 7 ---> all me!
- DROP TO -
BW x 9 ------> this hurt

Shoulder Stability Presses
35 lbs dangling from green bands on the outside of bar with shoulder width grip. Needed help on each of my last reps. Shoulders were spent from the dips.
165 x 9
165 x 7
165 x 6

DB Lateral Raises
35 x 10
35 x 10
40 x 6.5
- SUPERSET -
Rope Pulldowns
100 x 10
100 x 10
100 x 9
- RIGHT INTO -
Overhead Rope Extensions
80 x 7
80 x 10
80 x 9

[rich55]

Took a much needed rest day yesterday and then blasted bi's and back a few hours ago. This was an awesome one as Clint and I smashed it!

BI'S & BACK 3/20:

Barbell Curls
65 x 6
85 x 6
105 x 6
115 x 6 ----> got it!
120 x 2 + 2 w/spot

Alternating Hammer Curls
50 x 8
50 x 8
55 x 4 ---> done
- DROP TO -
40 x 6
- DROP TO -
25 x 8 ---> both arm at same time, curling inward a little

Hammer Wide Pulldowns
105/side x 8
115/side x 8
125/side x 6 + 2 w/ spot
- SUPERSET -
Alternating Hammer High Rows
115/side x 8 each arm
120/side x 5 + 3 after a few breaths
120/side x 5 + 2 after a few breaths + 1 w/spot

Bent-Over DB Laterals
I've been neglecting the isolation of my rear delts. No more!
25 x 10
30 x 10
30 x 8 + 2.5 after a few breaths

Hammer Low Rows for Rhomboids
Both arms at same time squeezing rhomboids and lower traps.
70/side x 10
75/side x 10
75/side x 8 + 3 after a few breaths
- TRISET -
T-Bar Style DB Rows
One DB, two hands, bent-over nice and controlled.
90 x 10
100 x 10
100 x 8 + 5 after a few breaths standing up
- TRISET -
Seated Hammer Shrugs
160 x 10
180 x 8
180 x 9 ---> done!

[Kamm]

Hi rich just been reading some of your workouts, they look f**** tough :P really great job, I was just wondering about these exercises. Would you explain what they are? Apoligies but i just cant think what they are! :P


Hammer Wide Pulldowns


Hammer Low Rows for Rhomboids


Thanks

[rich55]

DEADLIFT MADNESS 3/21:

Last week I pulled 315 for a crazy 20 reps and thought to myself during the week, "Wonder if I could do 365 for 10....no make it 15 reps?" And so I try and find out:

Deadlifts
Feet shoulder width and hands wide.
135 x 10
225 x 10
315 x 5
365 x 15!!!! ---> didn't even slow till 10 where I took a few breaths at the top. I wanted to stop at 13, but James was right in my face telling me to get all 15.

365 x 7 ----> just destroyed

Front Squat Machine w/ Blue Bands
These bands probably weigh somewhere between 70-90 lbs based on the pull on the DB's.
100 x 8
190 x 8
280 x 8
370 x 8 ----> REAL tough, hips were shot but couldn't stop yet
420 x 5 ------> toast!

Lying Leg Curls
90 x 8
110 x 8
120 x 8 + 2 spotted after a little rest pause

Quick and efficient! Back is REAL tight, but good. Wednesday will be our more volume, quad-driven day.

[rich55]

Hi rich just been reading some of your workouts, they look f**** tough :P really great job, I was just wondering about these exercises. Would you explain what they are? Apoligies but i just cant think what they are! :P


Hammer Wide Pulldowns


Hammer Low Rows for Rhomboids


Thanks

Haha, thanks man! Unless it is curls, hammer refers to hammer strength equipment.

The Hammer Wide Pulldowns is like a lat pulldown, but a unilateral movement with separate grips for each side. The Hammer Low Row is their isolateral low row machine. Doing these with both arms leaning forward into the bench isolates that middle back a little more.

BIG BACK TRAINING RIGHT THERE!! The DL's today just top it all off, haha.

[mebinger]

DEADLIFT MADNESS 3/21:

365 x 15!!!! ---> didn't even slow till 10 where I took a few breaths at the top. I wanted to stop at 13, but James was right in my face telling me to get all 15.

Holy shit, way to rep it out. Sick deadlifts man.

[Kamm]

Deadlifts
365 x 15!!!! ---> didn't even slow till 10 where I took a few breaths at the top. I wanted to stop at 13, but James was right in my face telling me to get all 15.

That is awsome lol SMASHED!, Thanks for answering my questions aswell just wasnt sure what they were.

Great job Rich keep it up m8! very inspiring.


Kam