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

[conda]

Nice Hoover Dam footage. I thought you we're going to bust The Fugitive and dive off the side. =p

[rich55]

LEGS!!

James, Terrell and Shawn were on hand for this. Delon kinda got thrown into the mix when he showed up. I had to get creative on this to keep the pace up, so why not tri-set hamstrings? This created a killer burn and I will have to do this again next week but better.

Squats
45 x 10
135 x 10
225 x 8
315 x 8
375 x 6 ----> one more than last week

Smith Machine Standing Calf Raises
185 x 10
225 x 10
275 x 9

Sidewalk Walking Barbell Lunges
Used preloaded barbells and even some chains at the end. Will have to take some olympic weights to the curb next week. About 20/leg maybe from our front door to the curb.
50 lbs
80 lbs
110 lbs
148 lbs ----> 110 plus two 18 lbs chains worn like a necklace

Seated Leg Curls
130 x 10
145 x 10
175 x 12
- TRISET -
High Stance Leg Presses
450 x 10
630 x 10
810 x 13
- TRISET -
Straight-Leg DB Deadlifts
These burned at the end of the tri-set.
65 x 10
90 x 10
110 x 7

[rich55]

SHOULDERS, BIS & FOREARMS

Shoulders were similar to the last few weeks and went with a similar biceps routine as Saturday with some Zottmans thrown in. VERY pleased with strength and form. My lats are TORE up from yesterday!

Arnold DB Presses
40 x 10
60 x 10
80 x 10
85 x 6
- SUPERSET -
Chain Lateral Raises
Easy at the bottom and hard at the top with some movement while contracting.
19 x 10
22.5 x 10
22.5 x 10
22.5 x 11 ----> breathed out these last few

Alternating Hammer Curls
35 x 8/arm
45 x 8/arm
55 x 7/arm
55 x 5/arm
- SUPERSET -
Standing Overhead Barbell Press
65 x 10
115 x 10
145 x 5

Smith Machine Front Shrugs
185 x 10
225 x 10
275 x 10
315 x 8
- SUPERSET -
EZ Bar Curls
60 x 12
80 x 10
100 x 10 ----> had to breathe out these last few, but got it
110 x 5

Seated Zottman Curls
It's been since the fall since I've done these and they were fun at the end. Simultaneous curling.
30 x 8
35 x 8
40 x 6 + 2 after 20 second rest pause
- SUPERSET -
Behind Back Barbell Wrist Curls
95 x 15
95 x 11
95 x 9

Legs tomorrow!!!!

[rich55]

Tire flips are soo fun!!!

Yes they are! Our Hoover Dam Fitness Camp:



------------------------------
BACK TRAINING FOR WIDTH:

Terrell and James were on hand as usual and Nate Dunning jumped in for today's training. Rock solid on pullups and one-arm DB rows. This one is going to leave a mark!

Weighted Wide-Grip Pullups
Very good form and slow eccentric on these.
BW x 10
25 x 8
45 x 6 ---> some help on #6
50 x 5 -----> help on the last 2
BW x 13

Hanging Rows
BW x 10
BW x 10
BW x 8
BW x 7
- SUPERSET -
1-Arm DB Rows
65 x 8/arm
90 x 8/arm
110 x 8/arm
120 x 7/arm ---> slow as possible on the eccentric

Straight-Arm Pulldowns
Alternated between V-bar and rope.
47.5 x 15
52.5 x 15
57.5 x 15
62.5 x 10

Bent-Over Rear Delt Rows
Just wanted a little more up top between the shoulder blades and rear delts. Will combine these next time with some band work.
30 x 10
40 x 10
45 x 10
50 x 10

Rack deads and heavier bent-over rows coming on Saturday.

[bull.dogz]

Tire flips are soo fun!!!

[rich55]

CHEST & ARMS

Our Hoover Dam Fitness Camp was a success yesterday morning, but the rain left us unable to flip up hill. I did about 20 flips with our small tires (150 lbs), but really had to focus on coaching about a dozen people through the Camp. I rolled into Beyond Limits to pose a couple a bodybuilders and then get cranking for a chest & arms workout.

Floor Chain Presses
Only have 38 lbs of chain and will have to get more here REAL soon. Just wanted to get started with these. Weight doesn't include chain. Couple of links remain on the floor.
95 x 10
135 x 6
185 x 3
225 x 3 ----> not too difficult

Flat DB Press
First few warm-ups felt extra light after the change in tension, but then noticed the tris were a little "affected" from the previous work. I'm not quitting these until I hit the 110's for 8.
60 x 10
80 x 8
95 x 8
110 x 7 ----> will get 8 here soon

Incline Bench
45 x 10
135 x 10
185 x 5
225 x 4 ----> one better than last week, took #5 real slow on the negative knowing I'd miss

Chain Dips to Chain Pushups
Have you tried these? Wore my 38 lbs of chain like a necklace for 10 dips and then 10 pushups on DB's semi-supinated. 3 sets of 10 each. Got all 10 on each set of dips, but pushups not so much.

Incline DB Flys
50 x 10
60 x 10
65 x 9

Slight Incline DB Kickback to Slight Incline Overhead Extension
20 x 15 / 50 x 10
25 x 15 / 60 x 10
25 x 20 / 70 x 8
- TRISET -
Alternating Hammer Curls
35 x 8
45 x 8
55 x 5

EZ Bar Curls
50 x 15
70 x 10
90 x 10
100 x 9
- SUPERSET -
Incline Cable Skullcrushers
3 sets of 10

Overall a good workout. Felt strong, but gotta keep crushing it! REALLY sore in my legs today and feeling a little bit of yesterday's work.

[rich55]

James thrashing the leg press as he preps for the Naturalmania Nationals to win his WNBF card:

[rich55]

Intense !!!

Yes sir! Stay tuned PT. It has just begun. I have one year before I get back to the pro stage and collect a trophy. Funny story:

We've lured an ex-Oregon receiver and Ohio State walk-on to start training more frequently at Beyond Limits. I do his contest prep. Today he walked in and just called us crazy when he saw the aftermath of this...

Legendary Leg Workout:

Squats 375 x 5
High Stance Leg Press 900 x 10
Walking Barbell Lunges 110 x a long city block (seriously)
Leg Extensions 115, 145, 175, 205 for sets of 15+ with 2-second holds and then...
...drop to to 175, 145, 115 rest pause on each drop followed up by....
... an 85 lb isometric hold at the top till my legs couldn't hold at all. My left foot shot a spasm to fight hold.


And yes, I'm going to still try and flip a tire up hill tomorrow at our Hoover Dam fitness camp and then train chest and arms again. Train insane with Rich and the Beyond Limits crew!!!

[pu12en12g]

Intense !!!

[rich55]

Sweet man. Im also tryin to add a collection of chains as well. Im gettin them cheaper by going to the local ag store. Ill bring my scale in so I can make sure the weight is right. They are alot more expensive online. Right now Im using about 40-60lbs of chain with about 255-260 weight. Thats is for about 4-6reps. But I do use the excercies for accessory work and will as high as 15reps. Even 25 if Im feelin alil crazy.lol

Yeah, I just went to Topper Supply here locally, but am not sure if I can find another comparable place around. I have 39 lbs right now with the pair of 5/8", but I'm thinking I may need a bit more. Kinda want to get a 1/2" pair as well.

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

[size=5]SHOULDERS & BIS:/size]

Hit some shoulders and then beat up the biceps and forearms something fierce. I've been using the fat grips regularly and relying much more on chalk. My grip has improved drastically, but based upon some pix of my tiny forearms; the conclusion is I need more direct forearm work. Now is the time to focus meticulously on all those little things to do better next year on stage.

Arnold DB Press
Surprised with my strength on these. Bring on the 80's!
35 x 10
55 x 10
70 x 10
75 x 10 ----> Terrell said these were all me, but I think he gave me a little tap on #10
- SUPERSET -
Seated Chain Lateral Raises
These suck at the top something nasty.
20 lbs of chain x 10
20 lbs of chain x 10
20 lbs of chain x 10
22.5 lbs of chain x 11 ---> little rest pauses to finish this one out

Standing Overhead Barbell Presses
95 x 10
115 x 10
135 x 7
- SUPERSET -
Smith Machine Shrugs in Front
2-second hold at top
185 x 10
225 x 10
275 x 10 ---> much better than last time, need more weight next time

Fat Grip Barbell Curls
50 x 10
70 x 10
85 x 10
95 x 5
- SUPERSET -
Barbell Upright Rows
Rotated narrow and wide grip on these.
65 x 10
85 x 10
95 x 8
100 x 7 -----> had to put a little force into these, but still got a good contraction on the majority

Alternating DB Curls
35 x 8/arm
40 x 8/arm
45 x 7/arm
45 x 5/arm

Alternating Incline Hammer Curls
Set the incline to about 30 degrees and the constant stretch gave me a killer pump
30 x 10/arm
35 x 8/arm
35 x 8/arm
- SUPERSET -
Behind Back Wrist Curls
75 x 15
95 x 13
95 x 12

Alternating Across Chest Hammers
Love the contraction on these. Tough to keep getting a good squeeze toward the end of the 45's.
35 x 8/arm
40 x 8/arm
45 x 5/arm

Tried some cable curls and my forearms were so pumped that it was a lost cause. I have thoroughly crushed my upper body this week as planned. MISSION ACCOMPLISHED!!

[farmerson12]

Aren't we all! Keep it up.




AWESOME! Glad to hear it. I'm looking forward to trying them on Saturday. How many chains do use for typical pressing days? Just curious. I'm still building my supply.

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

BACK DAY!

I was excited for a big back day. James chose rack deads today, so rack deads we did. Overall a solid day.

Rack Deads
Cold stop on the rack. No bounce for a thicker upper back.
135 x 10
225 x 10
315 x 8
405 x 6
495 x 3 ----> pleased with this start

Wide-Grip Bent-Over Rows
95 x 10
135 x 10
185 x 10
225 x 4 ---> sloppy, will do 205 next time
- SUPERSET -
Hanging Rows
This superset put a hurt on the bis and burned up the middle back. Really hard to pull hard and fast on the last few reps of each set.
BW x 10
BW x 10
BW x 10
BW x 11 ----> took long breaths between the last several reps

Pulldowns
2 wide-grip, 2 close-grip underhand
62.5 x 10
72.5 x 10
72.5 x 10
77.5 x 7
- SUPERSET -
1-Arm DB Rows
James upped the bar on the last set and I followed.
65 x 8/arm
80 x 8/arm
95 x 8/arm
120 x 7/arm ---> really pleased with my form, got tough to hold with just some chalk

Band Scapula Rear Delt Pinches
3 sets of 12-15
- SUPERSET -
Low Pulley Cable Rows
Couple sets with rope and couple sets with long handles. Rope is so much more difficult and strict.

29 sets on back day. Not too shabby.

Sweet man. Im also tryin to add a collection of chains as well. Im gettin them cheaper by going to the local ag store. Ill bring my scale in so I can make sure the weight is right. They are alot more expensive online. Right now Im using about 40-60lbs of chain with about 255-260 weight. Thats is for about 4-6reps. But I do use the excercies for accessory work and will as high as 15reps. Even 25 if Im feelin alil crazy.lol

[rich55]

I know, I've been trying to work on the things I suck at.

Aren't we all! Keep it up.

Man I love me some chain floor presses! They have brought up my bench like crazy with the oh so welcome addition of great tricep size

AWESOME! Glad to hear it. I'm looking forward to trying them on Saturday. How many chains do use for typical pressing days? Just curious. I'm still building my supply.

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

BACK DAY!

I was excited for a big back day. James chose rack deads today, so rack deads we did. Overall a solid day.

Rack Deads
Cold stop on the rack. No bounce for a thicker upper back.
135 x 10
225 x 10
315 x 8
405 x 6
495 x 3 ----> pleased with this start

Wide-Grip Bent-Over Rows
95 x 10
135 x 10
185 x 10
225 x 4 ---> sloppy, will do 205 next time
- SUPERSET -
Hanging Rows
This superset put a hurt on the bis and burned up the middle back. Really hard to pull hard and fast on the last few reps of each set.
BW x 10
BW x 10
BW x 10
BW x 11 ----> took long breaths between the last several reps

Pulldowns
2 wide-grip, 2 close-grip underhand
62.5 x 10
72.5 x 10
72.5 x 10
77.5 x 7
- SUPERSET -
1-Arm DB Rows
James upped the bar on the last set and I followed.
65 x 8/arm
80 x 8/arm
95 x 8/arm
120 x 7/arm ---> really pleased with my form, got tough to hold with just some chalk

Band Scapula Rear Delt Pinches
3 sets of 12-15
- SUPERSET -
Low Pulley Cable Rows
Couple sets with rope and couple sets with long handles. Rope is so much more difficult and strict.

29 sets on back day. Not too shabby.

[farmerson12]

[QUOTE=rich55;131845 Skullcrushers were good, but want to get some chain floor presses going for this weekend. Just sounds nasty on the tris. Oh yeah!!
[/QUOTE]

Man I love me some chain floor presses! They have brought up my bench like crazy with the oh so welcome addition of great tricep size

[bull.dogz]

I know, I've been trying to work on the things I suck at.

[rich55]

Great VID! Love doing those. Feel the burn baby!

Try this combo with the behind the neck as well. Tough stuff!

Love power cleans...hang cleans...not so much.

Means you need to work at them Not gonna lie, I didn't like them much previously either. I'm starting to enjoy the stuff that even I previously despised in an effort to improve.


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

CHEST & TRIS:

I'm fairly pleased with today's effort despite a severe neck twinge from sleeping on it well. My entire right trap, neck and rhomboid area is quite sore. You'd think I slept on my head. Jeez! Oh well, it didn't stop me from hanging a few heavy chains over my neck in my effort for a bigger chest. Flat DB was decent, but want more on the incline. Skullcrushers were good, but want to get some chain floor presses going for this weekend. Just sounds nasty on the tris. Oh yeah!!

Flat DB Press
60 x 10
80 x 8
95 x 8
110 x 7 ---> same as last week, my nemesis
120 x 3 ------> one better than last week

Incline Bench
45 x 10
135 x 8
185 x 5
205 x 5
225 x 3 ----> not bad for 1st week

Chain Neutral Pushup Drop Set
Semi-supinated pushup on DB's with 2 - 19 lb chains on my neck to failure then drop to no chains
3 sets of 25-30 ----> just pounded them out. Looks like I need more chains

Incline DB Flys
45 x 10
55 x 10
65 x 8

Straight-Bar Skullcrushers
60 x 10
80 x 10
90 x 9
90 x 7

Slight Incline Lying DB Kickbacks
20 x 15
25 x 15
30 x 14
- SUPERSET -
Slight Incline DB Overhead Extensions
45 x 10
55 x 10
65 x 8

Cable Pushdowns
Just wanted a little more. 62.5 x 15, drop to 47.5