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

[rich55]

Mixing up Quads 6/3:

The change of pace was very nice and I wanted really to mix up the angles and tension on the quads. Kept the low/narrow box squats as those are still getting better.

Low Narrow Box Squats
Below parallel sit and then back up.
135 x 6
185 x 6
225 x 6
255 x 6
275 x 6 ---> got it, PR!!

Narrow Low Leg Presses
I push hard on the sweep of thigh on these with only 4" between my feet and it hits the spot.
3 plates/side x 10
4 plates/side x 10
5 plates/side x 10 ---> PR with this stance
5.5 plates/side x 10 ----> tough but got it! I want to have the freakiest legs on that pro stage!!

Wide & Low Hack Squats
Driving hard through the teardrops. Nice and controlled.
90 x 10
140 x 10
160 x 10
- SUPERSET -
Reverse Hack Squats
This is the tough part. Driving through the quads on this makes it just grueling.
90 x 10 ---> burning already
140 x 10
160 x 6 ----> stopped as I could just feel my form going

Hypers
2-second hold at top squeezing lower back hard.
BW x 10
10 lbs on head x 8
10 lbs on head x 8

NEW WORKOUT SUPPLEMENTATION!

No more pre and during workout CarboMax & Gatorade, so now I need something to pick it up a little:

- NEW Green Bulge caps
- White Flood tabs
- Purple Wraath as usual w/ MaxGlutamine
- GlycerGrow

Check out the new Green Bulge formulation:



I will be adding Reduction and Blue Up at 6 weeks out. Then, Blue Gene back in at 4 weeks out. Other supps include Orange Triad, CLA and plenty of freshly brewed and iced green tea. Thank God for CONTROLLED LABS!!!

[rich55]

My schedule today was EXTREMELY busy with training and appointments. I refused to let my training become victim to my schedule. Instead, I split training, cardio and posing into the only 30 minutes slots I had free in my day.

30 MINUTES OF SHOULDERS = 30 SETS!!

Yes, you read that right. 30 sets for shoulders in 30 minutes. I call that maximum efficiency intensity (don't say that too fast haha). James and I are hungry for this show, REAL HUNGRY!!! Some of you may have seen the Milos hardcore leg training vids via giant sets or even some of our own doozies here. When short on time and wanting to blast the shoulders...why not?

3 CIRCUITS OF THE FOLLOWING 10 EXERCISES:

Because Milos's pros did 2 circuits of 8. No discredit to them, but I am just trying to push maximum intensity and get to my own next level. Milos is brilliant and a phenomenal trainer.

Bent-Over Cable Laterals
Standing Cable Laterals
Standing DB Press (semi sup at bottom twisting pronated at top)
Standing DB Shrug
Bent-Over DB Lateral
Seated DB Lateral
Barbell High Pull
Barbell Upright Row
Lying Slight Decline High Lateral Raise
Barbell Shrugs Behind Back

One round through and I was engorged with blood, round two was a lot of burn and round three was just the failure/pain round that lets you know you have nothing left.

I hit 22 minutes on higher stride elliptical at Nationwide's Wellness Center and then hit two rounds of poses at the end of my day. My legs were far too sore to have a productive third with all the cramping.

SUPP NOTES:

Day 1 on the White Flood tabs and Green Bulge caps was awesome. Interested to see how the stack treats arm day tomorrow. GlycerGrow and Purple Wraath are like old friends. With my split up training I think I downed 4.5 scoops of Purple Wraath and 24 g of MaxGlutamine.

[rich55]

PROGRESS REPORT & TRAINING AT 8 WEEKS OUT:

At the 8 week out mark, I feel pretty darn good. I weighed in at 166 yesterday (down another 2 lbs) and today my waist came down past a typical sticking point to measure 28.75". Woohoo!! And, I still feel REAL strong. I will be taking pictures on Tuesday after I fill out a little. I am typically at my flattest today and most watery tomorrow (cheating tonight ) The last two workouts were top notch:

GROUP ARM BASHING 6/5:

With 5 of us training arms and 2 coming late it was free-for-all with maximum intensity and group support. There wasn't a precise order till later on and so I just kept doing sets till my strength was no good. Pump and burn was insane, and the soreness is creeping up today. Big Reggie and Josh brought it! Reggie is setting his sights on vying for a WNBF card at the INBF Cardinal Classic and Josh is looking towards our Buckeye Classic. Looked a little something like this:

Cable Pushdowns superset Seated DB Zottman Curls
Slight Incline EZ Skullcrushers superset Slight Incline DB Curls
EZ Bar Curls superset Flat DB Skullcrushers (alternating across face & normal)
Across Chest Hammer Curls
Hammer Dip Machine
Behind-Back Bar Wrist Curls superset Reverse Wrist Curls

HAMSTRINGS & CORE 6/6:
James and I were on hand for this one. Legs are still EXTREMELY sore from our quad day, so I really just isolated the areas that had something to give.

Straight-Leg Deadlifts
Nice and controlled negative for good stretch.
135 x 10
225 x 10
275 x 10
305 x 12 ----> felt real good using my grips. 315 is coming!!!

Prone Machine Leg Curls
Resting little upright on elbows.
90 x 10 ----> very hard
80 x 10
70 x 12
- SUPERSET -
Seated Machine Curls
Leg close and toes straight.
90 x 10 ---> had to break at 7, then finish
90 x 10 -----> spot
80 x 16 -------> took a break midway through then dug deep

Reverse Hypers
50 x 12
50 x 12
50 x 9
- SUPERSET -
Weighted Crunches & Twisting Crunches
20 lbs behind head, then would drop it hit some twisting crunches for 3 sets

POSING!!!!
Had James take through a round and then a hard round. Legs were just SO incredibly sore and tight, but it was a good work. He noticed a big improvement in my conditioning. He is right on track after dropping 6-7 lbs the last 3 weeks.

[conda]

PROGRESS REPORT & TRAINING AT 8 WEEKS OUT:

At the 8 week out mark, I feel pretty darn good. I weighed in at 166 yesterday (down another 2 lbs) and today my waist came down past a typical sticking point to measure 28.75". Woohoo!! And, I still feel REAL strong. I will be taking pictures on Tuesday after I fill out a little. I am typically at my flattest today and most watery tomorrow (cheating tonight ) The last two workouts were top notch:

GROUP ARM BASHING 6/5:

With 5 of us training arms and 2 coming late it was free-for-all with maximum intensity and group support. There wasn't a precise order till later on and so I just kept doing sets till my strength was no good. Pump and burn was insane, and the soreness is creeping up today. Big Reggie and Josh brought it! Reggie is setting his sights on vying for a WNBF card at the INBF Cardinal Classic and Josh is looking towards our Buckeye Classic. Looked a little something like this:

Cable Pushdowns superset Seated DB Zottman Curls
Slight Incline EZ Skullcrushers superset Slight Incline DB Curls
EZ Bar Curls superset Flat DB Skullcrushers (alternating across face & normal)
Across Chest Hammer Curls
Hammer Dip Machine
Behind-Back Bar Wrist Curls superset Reverse Wrist Curls

HAMSTRINGS & CORE 6/6:
James and I were on hand for this one. Legs are still EXTREMELY sore from our quad day, so I really just isolated the areas that had something to give.

Straight-Leg Deadlifts
Nice and controlled negative for good stretch.
135 x 10
225 x 10
275 x 10
305 x 12 ----> felt real good using my grips. 315 is coming!!!

Prone Machine Leg Curls
Resting little upright on elbows.
90 x 10 ----> very hard
80 x 10
70 x 12
- SUPERSET -
Seated Machine Curls
Leg close and toes straight.
90 x 10 ---> had to break at 7, then finish
90 x 10 -----> spot
80 x 16 -------> took a break midway through then dug deep

Reverse Hypers
50 x 12
50 x 12
50 x 9
- SUPERSET -
Weighted Crunches & Twisting Crunches
20 lbs behind head, then would drop it hit some twisting crunches for 3 sets

POSING!!!!
Had James take through a round and then a hard round. Legs were just SO incredibly sore and tight, but it was a good work. He noticed a big improvement in my conditioning. He is right on track after dropping 6-7 lbs the last 3 weeks.

Geez rich, your workout makes me hungry too! For grilled chicken, yams and a big salad!! Nice job brother!

[rich55]

Geez rich, your workout makes me hungry too! For grilled chicken, yams and a big salad!! Nice job brother!

Thanks haha! Yes, chicken, sweet potatoes and salads are frequently eaten here too!!

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

PROGRESS PICTURES AT 61 DAYS OUT!!



I forgot my posing trunks, so I just took some impromptu shots quickly as promised and hit my posing practice later in the evening. I will try to get a good leg front shot next week. Didn't pose the lats to the best of my ability on the shot, but just wanted to give you an idea of my conditioning.

[rich55]

MY SPLIT & BIG BACK TRAINING 6/9:

Yesterday was a very good back day focused on building a bigger back. I through in just one biceps and triceps exercise as well since we are not hitting them till Friday. In doing so, I have decided to add just a little tweak to my split to keep improvements coming. I'm continuing to add a little detail and some thickness as I lean out. A little overview:

MONDAY: AM Cardio & PM Chest + 1 Triceps exercise
TUESDAY: PM Back + 1 Biceps exercise, Cardio & Posing later
WEDNESDAY: Quads & Core (nuff said)
THURSDAY: PM Shoulders, 1 Chest exercise & Cardio, Posing later
FRIDAY: Arms
SATURDAY: Hamstrings, Core & Hard Posing
SUNDAY: Off

This is just this weeks plan. My cardio has been kind of instinctive this prep since my activity levels are so high training all day. This week I am doing 3 thirty minutes sessions. Last week I did 2 sessions. Anyways my back training:

Close-Grip Chins
Nice & controlled, again like most of my back training. Few more than last week.
BW x 14
BW x 10
BW x 8
- SUPERSET -
Alternating DB Curls
Coupled with chins creates some MAJOR burn! Very controlled focusing on max tension.
35 x 10
35 x 10
40 x 5

Underhand Pulldowns
150 x 10
160 x 10
170 x 8 ---> lats going numb

Close-Grip T-Bar Rows
Going for feel again on these.
90 x 8
105 x 8
115 x 8 + 2 after a few breaths
90 x 10ish ---> don't really know, just slowed it down and squeezed hard

Seated Cable Rows w/ Moderate Grip
180 x 8
190 x 8 ---> felt better than last week
190 x 7

1-Arm DB Rows
Long time no do and wanted them at the very end to exhaust.
75 x 8/side ----> real light
95 x 8/side
105 x 12/side ----> dug REAL deep. James was inspecting my final set, so I had to set the bar high!

CRAZY QUADS 6/10:
This was a very grueling workout especially on a humid, no AC summer day. Felt like puking most of the workout after the second set of the day. No box squats, so why not squat for tons of reps?

Squats
135 x 10
225 x 24 ----> kept form solid and man did my head hurt after
225 x 18 ------> um, done!

Low/Narrow Leg Press
3 plates/side x 10
4 plates/side x 10
5 plates/side x 10
6 plates/side x 5 all me -----> real tough, a definite PR

Wide Hack Squats
90 x 10
140 x 10
180 x 10
- SUPERSET -
Reverse Hack Squats
90 x 10
140 x 10
180 x 6 ----> better than last week
- FINAL FINISHER IMMEDIATELY AT END -
Walking Lunges
BW down & back (25-30 steps) ----> back was tough to finish

[rich55]

Today was a very good day. A nice light day of training, ran some errands and we BLEW UP our arms today!! We had an incredible pump and boy it felt good! I weighed in at 166 lbs again this week (no change), but feel harder through my obliques, back and hams. I'm certainly okay with that.

BLEW UP ARMS TODAY!!

Seated Zottman Curls
35 x 8
40 x 8
45 x 8 ---> PR, got 6 last week
45 x 6
- SUPERSET -
Cable Pushdowns
70 x 10
80 x 10
80 x 10
90 x 7

Slight Incline DB Curls
Keeping palm up with full stretch and no momentum on a ~20 degree angle
30 x 10
35 x 9
35 x 8
- SUPERSET -
Slight Incline EZ Skullcrushers
80 x 10
85 x 10 ---> barely, starts easy then fatigues fast
90 x 7

Alternating DB Skullrcrushers
These are brutal. Bring both arms to stretch position and hold in stretch position, while alternating.
25 x 6/arm
25 x 5/arm
25 x 5/arm
- SUPERSET -
EZ Bar Curls
80 x 10
85 x 9
85 x 7

Across Chest Hammers
Squeezing as hard as possible with slow negative. One arm then the other self-spotting on the last few reps. Just spent!
35 x 8
35 x 7
35 x 6

Dips
Yesterday's shoulder-width pushup pump inspired me here and I'm glad it did. Boy the pump.
BW x 20, rest 30 seconds, BW x 10, rest 30 seconds, BW x 8, took a few breaths, BW x 1.5

Behind Back Bar Wrist Curls
95 x 12
95 x 10
- SUPERSET -
Reverse EZ Bar Wrist Curls
40 x 12
40 x 9 ---> so burnt and pumped from all the above work

Wow, what a workout!

[rich55]

POSING & HAMSTRINGS 6/13:

The last few weeks James and I had been taking each other through our paces with posing. Yesterday, I decided to get some feedback from Mike Davies at his posing class. I have posed with him the last 3 years, so he always has good feedback and constructive criticism for me. In short:

- Looking REAL good for 7 weeks out (James too)
- Tweaked my front double, back double, side chest and side triceps shots. MUCH improved on the side shots and he helped me find my sweet spot on my back double as well.
- Posed mostly without mirrors to help me get a better feel
- He said my lower back and rhomboid area could use more thickness and detail
- Looked a little flat as evidenced by deflated chest (my tell tale fullness gauge). BUT, I cheat big on Saturday evening, so that is typical. I obviously don't want to be full and then cheat.

I agreed to a 8 am back session with Mike this Tuesday, and James jumped all over it as well. Something I have discovered over the years: YOU NEVER STOP LEARNING! The more I go through life, the less I realize I know. After 30 minutes of hard posing James and I got after hamstrings. They didn't have much in them after posing and some lagging soreness from our quad day.

Straight-Leg Deadlifts
135 x 10
225 x 10
275 x 10
315 x 8 -----> getting 10 next week!!

Tried glute-ham raises, but quads couldn't stand the pressure due to the extreme soreness from 3 days ago.

1-Leg Standing Leg Curl Machine
60 x 10
60 x 9
60 x 7
- SUPERSET -
Seated Machine Curls
100 x 10
100 x 10
100 x 10

Hyperextensions
25 lbs x 7
BW x 10
BW x 9
- SUPERSET -
Seated Leg Tucks
BW x 10 straight, then 5/side twisting
BW x 10 straight, then 5/side twisting
BW x 10 straight, then 3/side twisting

Standing Calf Machine
200 x 13
200 x 11
200 x 9 ----> calves were already quite fatigued from posing
- SUPERSET -
Hanging Crunches
Entirely inverted bench that tucked in your feet. Hard stuff if you hold your crunch.
BW x 10
BW x 8

A few hours after our workout we went to what seemed like cheat meal heaven....

[COLOR=RED]CICI'S ALL-YOU-CAN EAT PIZZA & DESSERT BUFFET![/U]

I have this cheat meal and another next weekend before more controlled refeeds come into play, so I made sure to do it up right. Angie, James and I all went to indulge and she could not stop laughing at our facial expressions when we came back with this stacked plates of food!




We put back about 6 plates stacked with various kinds of pizza, sticky buns, brownies and apple pie!!!! After that amazing food smashing, I ate much less on my off day today. 2200 cals and probably my lowest carb day yet at around 110 g. Getting ready for evening service today at 6pm, I was already flattened out and dry again. By 10pm even more so, that it was hard to believe that I even cheated let alone ate what I did. 40 minutes of morning cardio tomorrow to keep the progress coming!

Oh, and I snapped this pic on Thursday of James doing some shrugs looking all freak-like!

[conda]

POSING & HAMSTRINGS 6/13:

The last few weeks James and I had been taking each other through our paces with posing. Yesterday, I decided to get some feedback from Mike Davies at his posing class. I have posed with him the last 3 years, so he always has good feedback and constructive criticism for me. In short:

- Looking REAL good for 7 weeks out (James too)
- Tweaked my front double, back double, side chest and side triceps shots. MUCH improved on the side shots and he helped me find my sweet spot on my back double as well.
- Posed mostly without mirrors to help me get a better feel
- He said my lower back and rhomboid area could use more thickness and detail
- Looked a little flat as evidenced by deflated chest (my tell tale fullness gauge). BUT, I cheat big on Saturday evening, so that is typical. I obviously don't want to be full and then cheat.

I agreed to a 8 am back session with Mike this Tuesday, and James jumped all over it as well. Something I have discovered over the years: YOU NEVER STOP LEARNING! The more I go through life, the less I realize I know. After 30 minutes of hard posing James and I got after hamstrings. They didn't have much in them after posing and some lagging soreness from our quad day.

Straight-Leg Deadlifts
135 x 10
225 x 10
275 x 10
315 x 8 -----> getting 10 next week!!

Tried glute-ham raises, but quads couldn't stand the pressure due to the extreme soreness from 3 days ago.

1-Leg Standing Leg Curl Machine
60 x 10
60 x 9
60 x 7
- SUPERSET -
Seated Machine Curls
100 x 10
100 x 10
100 x 10

Hyperextensions
25 lbs x 7
BW x 10
BW x 9
- SUPERSET -
Seated Leg Tucks
BW x 10 straight, then 5/side twisting
BW x 10 straight, then 5/side twisting
BW x 10 straight, then 3/side twisting

Standing Calf Machine
200 x 13
200 x 11
200 x 9 ----> calves were already quite fatigued from posing
- SUPERSET -
Hanging Crunches
Entirely inverted bench that tucked in your feet. Hard stuff if you hold your crunch.
BW x 10
BW x 8

A few hours after our workout we went to what seemed like cheat meal heaven....

[COLOR=RED]CICI'S ALL-YOU-CAN EAT PIZZA & DESSERT BUFFET![/U]

I have this cheat meal and another next weekend before more controlled refeeds come into play, so I made sure to do it up right. Angie, James and I all went to indulge and she could not stop laughing at our facial expressions when we came back with this stacked plates of food!




We put back about 6 plates stacked with various kinds of pizza, sticky buns, brownies and apple pie!!!! After that amazing food smashing, I ate much less on my off day today. 2200 cals and probably my lowest carb day yet at around 110 g. Getting ready for evening service today at 6pm, I was already flattened out and dry again. By 10pm even more so, that it was hard to believe that I even cheated let alone ate what I did. 40 minutes of morning cardio tomorrow to keep the progress coming!

Oh, and I snapped this pic on Thursday of James doing some shrugs looking all freak-like!

Woooohoooo Carbs! Your friend has this look... "dude let me eat"! LOL

[dogsofgold]

Haha, great pics!! Cici's is seriously the best cheat meal place ever! I miss all you guys at downtown!

[bull.dogz]

Those were the best pictures EVER!! Now I want pizza.

[rich55]

Haha, great pics!! Cici's is seriously the best cheat meal place ever! I miss all you guys at downtown!

YOU KNOW IT!!! Love that place now! Keep pushing hard Jenn and stay after it....with your Urban Active

Those were the best pictures EVER!! Now I want pizza.

Yes, if only you could experience Cici's in person. Pizza is heavenly!


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

GREAT CHEST DAY 6/15:

The pump yesterday was simply insane! Felt good and strong, particularly for being real lean. I've pushed more, but never this much this lean. Not as much volume as usual, but it felt great and I'm feeling today.

Flat DB Press
65 x 10
85 x 10
90 x 9
90 x 7
90 x 6

Smith Machine Incline Press
135 x 8
185 x 8
195 x 7
195 x 6

Machine Chest Squeezes
120 x 14
130 x 11
130 x 10
130 x 9

High Cable Crossovers
45 x 12
45 x 12
45 x 10
- SUPERSET -
Pushups on Medicine Balls
BW x 10
BW x 8
BW x 7
Pushups on ground for 5-6 more right after

BACK W/ DAVIES 6/16:

Today was brutal. Mike is all about fast-paced lifting as he often has competitors training in his groups. 8 am is not my prime for hard training when a little depleted. My blood sugar fell through the floor and I felt very nauseous by the end. James felt the same. We knocked this out in 45 minutes and I didn't really know how much we were lifting most of the time.

Bent-Over Bar Rows (Low & Close)- 4 sets pyramiding down from 15 reps to 8 reps
Sumo, Toe Out Deadlift (Squeezing hard through the Glutes) - 4 sets of 10 reps up to ~ 265 lbs ----> this set off the head fuzziness with not very much rest between any of it
Close/Underhand Pulldowns - 4 sets of 10
- SUPERSET -
Parallel High Cable Rows - 4 sets of 6 ---> EXTREME stretch & squeeze on both
High Dual Pulley Cable Rows - 4 sets of 10
- SUPERSET -
1-Arm DB Rows - 4 sets of 6
Partial DB Pull to Standing Shrugs - 4 sets of 10 up to 105's ---> traps & upper back already feeling it!

28 sets in 45 minutes including deadlifts and some pretty heavy weight-pulling is tough stuff!


PROGRESS REPORT: Feeling leaner posing with James later in the day. Tops of legs, abs, hams and glutes are noticeably leaner.

[conda]

YOU KNOW IT!!! Love that place now! Keep pushing hard Jenn and stay after it....with your Urban Active



Yes, if only you could experience Cici's in person. Pizza is heavenly!


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

GREAT CHEST DAY 6/15:

The pump yesterday was simply insane! Felt good and strong, particularly for being real lean. I've pushed more, but never this much this lean. Not as much volume as usual, but it felt great and I'm feeling today.

Flat DB Press
65 x 10
85 x 10
90 x 9
90 x 7
90 x 6

Smith Machine Incline Press
135 x 8
185 x 8
195 x 7
195 x 6

Machine Chest Squeezes
120 x 14
130 x 11
130 x 10
130 x 9

High Cable Crossovers
45 x 12
45 x 12
45 x 10
- SUPERSET -
Pushups on Medicine Balls
BW x 10
BW x 8
BW x 7
Pushups on ground for 5-6 more right after

BACK W/ DAVIES 6/16:

Today was brutal. Mike is all about fast-paced lifting as he often has competitors training in his groups. 8 am is not my prime for hard training when a little depleted. My blood sugar fell through the floor and I felt very nauseous by the end. James felt the same. We knocked this out in 45 minutes and I didn't really know how much we were lifting most of the time.

1. Bent-Over Bar Rows (Low & Close)- 4 sets pyramiding down from 15 reps to 8 reps
2. Sumo, Toe Out Deadlift (Squeezing hard through the Glutes) - 4 sets of 10 reps up to ~ 265 lbs ----> this set off the head fuzziness with not very much rest between any of it
3 & 4. Close/Underhand Pulldowns - 4 sets of 10
- SUPERSET -
Parallel High Cable Rows - 4 sets of 6 ---> EXTREME stretch & squeeze on both
5 & 6. High Dual Pulley Cable Rows - 4 sets of 10
- SUPERSET -
1-Arm DB Rows - 4 sets of 6
7. Partial DB Pull to Standing Shrugs - 4 sets of 10 up to 105's ---> traps & upper back already feeling it!

28 sets in 45 minutes including deadlifts and some pretty heavy weight-pulling is tough stuff!


b]PROGRESS REPORT:[/b] Feeling leaner posing with James later in the day. Tops of legs, abs, hams and glutes are noticeably leaner.

No CiCi's where i live. Only the damn line jumper thingy on tv! lol


But there is this tiny place here, where this husband and wife from NY opened a NY Style pizza joint. They make the dough and everything. Great cheat place!

[rich55]

No CiCi's where i live. Only the da** line jumper thingy on tv! lol


But there is this tiny place here, where this husband and wife from NY opened a NY Style pizza joint. They make the dough and everything. Great cheat place!

Yeah, everyone should have one nearby. Gotta love the pizza! Now, why is it that you only respond with comments about food, haha?

[rich55]

LEGGGGGS!!

My lower back and hams were pretty sore from back with Mike yesterday. Upper back and chest, REALLY sore!! So today we focused on quads and threw in some abs at the end. We started with 100 rep leg extensions and it was all up hill after that.

100 Rep Leg Extensions
This was broke into two sets of 50 with two smaller superset within. We did 35 reps or so on the hammer leg extension machine and then finished up the set of 50 walking over to the cybex leg extension machine. And repeat for 100.
90 lbs x 35ish, 85 lbs x 15ish
90 lbs x 35ish, 85 lbs x 15ish

MANY mini rest pauses were needed. I got to 25 or so on the first set before breaking, then probably took two more breaths, walked over and cranked out 9 or so before breaking to finish the set. Second set of 50 I stopped around 16 deep, so many more rest pauses were needed.

Low/Close Leg Presses
3 plates/side x 20
3 plates/side x 20 ---> had to take a few breaths around 16 on last two sets
3 plates/side x 20
- TRISET -
Walking Lunges
BW x 12-15 steps/leg
BW x 12-15 steps/leg
BW x 12-15 steps/leg
- TRISET -
Hack Squats Varying Stance
90 x 15 wide
90 x 15 close
90 x 15 close

Weighted Crunches/Twisting Crunches
25 lb plate x 14, drop plate & twist for 10/side
25 lb plate x 9, drop plate & twist for 8/side

While I was able to get all of my goal reps the presses and hacks were just brutal with the lunges being just a pre-exhauster. Clint puked after the 3rd set of leg presses and we made him finish his last set of lunges and hacks. AWESOME effort! He has only been training for 5 months and has stacked on some very good size and should do well next spring in his debut if he keeps it up.

James is looking good. He has brought up his quads and hams have improved as well. Some pix from today's extensions:






All those extensions ended in this:



James kept jerking around in pain, so I wasn't able to capture his reaction. Building big legs takes HUGE amounts of effort.