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

[rich55]

PUSHING THROUGH BACK 7/7:

I woke up early due to hunger and had a busy, busy day of training clients. Today was one of those days you just push through to keep dialing it in and do your best on stage. James and Clint were on hand as usual. I took the pace down a notch to just finish and thoroughly hit my back, then hit cardio.

Bent-Over Bar Rows Overhand/Shoulder Width
Strong stretch & squeeze as usual.
95 x 15
135 x 10
155 x 10
175 x 7

Narrow/Underhand Pulldowns
150 x 10
170 x 10
190 x 8
- SUPERSET -
Alternating DB Curls
35 x 10
40 x 10
40 x 7

Seated Cable Rope Rows
160 x 10
170 x 9
170 x 9
- SUPERSET -
1-Arm DB Rows
90 x 8
100 x 8 ---> feeling strong on these
115 x 7

Straight Arm Pulldowns with Rope
120 x 12
120 x 10
120 x 9

Hammer Overhand Simultaneous Rows
70/side x 12
80/side x 10
80/side x 9

30 minutes of cardio split between incline walking and elliptical.

[rich55]

GIANT SETS FOR WHEELS 7/8:

Didn't feel like squatting or pressing a ton of weight, but rather just having a high-paced excruciating leg workout since showtime is getting close. It certainly jacked up metabolism as evidenced by stronger than normal hunger throughout the rest of the day. My legs were burning from breathing so hard. Round #4 was done to failure with breathing rest pauses till failure. One big GIANT SET:

Front Squats to Ground Narrow
95 x 10
115 x 10
135 x 10
155 x 12
- right into -
Walking DB Lunges
BW x ~12 steps/leg
30's x ~12 steps/leg
35's x ~12 steps/leg
40's x ~15 steps/leg
- right into -
Smith Squats Feet Forward Wide
95 x 10
115 x 10
135 x 10
165 x 14
- right back into -
Walking DB Lunges
BW x ~12 steps/leg
30's x ~12 steps/leg
35's x ~12 steps/leg
40's x ~15 steps/leg
- ending with -
Machine Leg Extensions for Outer Sweep
85 x 10
100 x 10
110 x 10 ----> took a little pause after #7
110 x 11

And some core work to end:

Hypers Holding at Top
BW x 10
25 lbs x 9
25 lbs x 8
- SUPERSET -
Weighted Situps
Solid crunch at top and 3 second negative. Felt good to stretch out the back after hypers.
BW x 10
10 lbs x 10
10 lbs x 10

[rich55]

3 WEEKS OUT!!!

That's right! Only 3 weeks to go and I cannot wait. Looking in the mirror today, there are just the tiniest amounts of fat left around my lower abs, tris, rear delts, glutes and hams. Just another MAYBE 2-3 lbs of fat to go till I am ultra shredded. I am most certainly at all time best at this point. Hope to get some new pix next week.

For those of you wanting to know a thing or two about the INBF/WNBF Mid-America Pro-Am visit www.midamericaproam.com or check out this thread here http://forum.bodybuilding.com/showth...4040241&page=2 that includes some pix of the following PRO bodybuilders who will be competing. The tentative lineup so far that will be split evenly into two classes:

Benjamin Murray - Wrightsville, GA
Rich Lauro - Columbus, OH
Matt Viemeister - East Northport, NY
Brad Steere - Midland, MI
Donvan Laib - Brooklyn Park, MN
Justin Usery - APO, AE
Chad Herr- Minneapolis, MN
David L. Shanklin - Jefferson City, MO
Ronald Ferrias - Bourbonnais, IL
Yohance Yellock - Westerville, OH
Josh Klith - Cedar Rapids, IA
Homer Alafa - Edinburg, TX
Leroy Perry - Sacramento, CA
Duke Bell - Centerville, VA
Isaiah Southward - Madison, WI
Dr. L.T. Faison - Fishers, IN

I digress from what matters most...my own training:

SHOULDERS 7/9:

Standing DB Laterals
20 x 15
25 x 15
30 x 10
35 x 10
40 x 7
40 x 6

Arnold DB Press
50 x 10
60 x 10
65 x 9
65 x 8

Underhand DB Laterals
25 x 12
25 x 12
30 x 12
30 x 12
- SUPERSET -
Bent-Over DB Laterals w/ Semi-Sup Grip
25 x 12
25 x 12
30 x 7
30 x 6

Rear Delt Machine w/ Pronated Grip
Nice & controlled.
80 x 12
80 x 10
80 x 9
- SUPERSET -
Seated Hammer Shrugs
140 x 12
160 x 12
180 x 10
200 x 8

James and I then posed for one round with mirrors and one hard round without mirrors. Leg cramping and fatigue was of issue after legs yesterday. Hit 40 minutes of morning cardio again yesterday. Slept in a little today to rest and will be heading in here shortly to hit arms and cardio and then train peeps. I will be going through an ultra hard posing session and hamstring workout tomorrow. High reps DEADLIFTS!!!

[rich55]

ARMS, HAMS & POSING:

The past few days of training have been great and I'm feeling REAL good about where James and I are at in our prep. Yesterday we posed with Mike Davies again for the last time before showtime, and he confirmed that both of us are ahead of schedule therefore on schedule and will be bringing our personal best to stage BY FAR. I give all thanks to God! He is my strength and my endurance.

BTW, I weighed in at 160 lbs on Friday (down another 2 lbs). I will gain back few pounds when I fill out, but it looks like I'm heading down to the high 150's. Don't really care, but it is quite interesting to be heading back down to numbers not seen since 2005.

BLASTING ARMS 7/10:
We hit arms on Friday and I focused on pushing some bigger weights nice and controlled.

V-Bar Pushdowns
90 x 15
110 x 15
130 x 10
140 x 10
150 x 8

Barbell Curls
Strong contraction & real slow negatives.
65 x 10
85 x 10
90 x 10
95 x 7
- SUPERSET -
Close-Grip Bench
135 x 10
165 x 10
185 x 9
195 x 7

Seated DB Curls
Both arms simultaneous nice & slow, then alternating at end to finish.
35 x 10
40 x 9
40 x 7
- SUPERSET -
Alternating DB Skullcrushers
Holding stretch at bottom and alternating the concentric with slow eccentrics.
30 x 8/side
35 x 6/side
35 x 5/side

DB Kickbacks
30 x 10 + 5 (10 kicking out & 5 straight back)
30 x 10 + 5
30 x 10 + 5

Preacher Machine
Leaning back to take front delts out of movement.
55 x 15
65 x 10
65 x 9

Fly Machine
Wanted to get just a little blood in my chest prior to Monday.
100 x 15
110 x 9
110 x 8
- SUPERSET -
Dips
BW x 10
BW x 8
BW x 7


POSING & HAMS 7/11:

Mike took us through 20 minutes of hard posing repeating many shots over and over. We barely broke a sweat this time and I was impressed with our posing conditioning. This was our refeed day, so that certainly helped. I put back 450-500 g of carbs yesterday. Then onto hamstrings at our Worthington gym, which has every machine known and unknown to man...

Deadlifts
Slightly wider than shoulder width, hands wide for reps. Focusing on burning my hams. It worked! Not too shabby for being dieted down.
135 x 15
185 x 15
235 x 15
285 x 15
285 x 11

Prone Leg Curl Machine
100 x 15
110 x 10
110 x 10 w/ a spot
- SUPERSET -
Seated Leg Tucks
BW x 15
BW x 15
BW x 13

Unique Squat Machine
Bodymasters plate loaded with angled platform to hit hams. VERY different! Did them nice & slow to get nice ham stretch at the bottom
90 x 15
180 x 15
230 x 14

Reverse Hypers
Kicking back with legs spread to feel more tension on lower back than glutes.
BW x 15
20 lbs x 15
30 lbs x 12
- SUPERSET -
Twisting Crunches on Exercise Ball
BW x 10/side
BW x 10/side
BW x 7/side

Donkey Calf Machine ---> man I wish we had this at our downtown gym
200 x 15
225 x 15
250 x 12
250 x 10 ----> and some platform & ground raises to finish out the calf pump

Taking today off as usual with low carb eating and back after it on Monday. Aiming for pix on Monday or Tuesday.

[rich55]

CHEST!!!!

The last two days have been a little difficult due to some EXTREME eye irritation. I had to move some client appointments today, but I still managed to hit some AM cardio and smash chest. Heck, I will walk into the gym blind and smash weights if needed. I have good training partners and I know what the iron feels like.

Flat DB Press
65 x 15
65 x 10
85 x 10
90 x 7
95 x 5 + 1 w/ spot

Incline Bench
135 x 15
165 x 10
185 x 7 + 1 w/ spot
195 x 4 + 1 w/ spot
- SUPERSET -
Decline Crunches
25 lbs x 15
25 lbs x 15
BW x 10/side
BW x 10/side

Incline DB Flys
45 x 12
50 x 10
50 x 8
- SUPERSET -
Pop Pushups on Bench
BW x 12
BW x 12
BW x 12

Cable Crossovers
60 x 12
65 x 10
70 x 9

Flat Bench to Leg Raises while Holding Bench
145 x 10 / 7
145 x 10 / 6

Rope Pulldowns & Overhead Rope Extensions
4-5 total sets to get some more blood in the tris

And some pix of me at 19 days out. Very flat from my low carb day yesterday, but had a great chest pump.

[bull.dogz]

Seeing as you practically live in the gym. I'm sure you could walk around blindfolded without any problem......just be careful if you feel around. Blind or not I'm sure you'd get a smack.

Looking good.

[rich55]

Seeing as you practically live in the gym. I'm sure you could walk around blindfolded without any problem......just be careful if you feel around. Blind or not I'm sure you'd get a smack.

Looking good.

Totally right you are. I was as comfortable as could be and it got the job done! Thanks Laurie!!

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

Mixing up Back 7/14 & Next Level Stuff:

After 3-4 weeks of the great back training we had been doing, I decided to mix things up per my usual frequency. This day was a little unique as I was blind due to a very bad eye infection. Yes, legally blind as my vision without contacts is that bad. No infection or attack is going to stop me now though!

Weighted Wide-Grip Pullups
Very slow & controlled. Felt awesome, yet kind of weird as my lats rippled under the skin for a deep stretch at the bottom.
BW x 10
BW x 10
10 lbs x 7
10 lbs x 5

Seated Cable Rows w/ Underhand Narrow Grip
Trying to really smash my lower lats and mid-back on these. Felt great as well. Strong stretch and squeeze per my usual back training.
150 x 10
160 x 10
170 x 10
180 x 7

T-Bar Corner Rows w/ Barbell
75 x 10 (added to 45 lb bar)
90 x 10
105 x 10
125 x 7
125 x 6

DB Partial Pull to Shrug
Keeping these in due to the awesome upper back & shoulder damage they do. Pulling DB's off a bench with mid-back pull and then shrugging for a hold at top.
95's x 10
105's x 10
105's x 8
- SUPERSET -
Straight-Arm Pulldowns w/ Rope
120 x 13
120 x 11
100 x 11

Alternating Hammer Curls
Running out of gas at this point. Ah, feeling the diet.
35 x 10
45 x 8
45 x 6
drop to 25 x 8 midline drag simultaneous, drop to 20 x 6 midline drag simultaneous

CARDIO
REAL low on fuel...the perfect time for some LISS cardio. 30 minutes walking on incline.

Now after my postworkout meal, I felt pretty much like crap despite the quality of my nutrients. I kind just feel myself becoming depleted. I then had to train 5 more clients AND THEN clean my condo at 9 pm we are trying to sell for a showing. What a day!

NEXT LEVEL STUFF:
Now I truly believe that it is all the little things that separate a champ from 2nd place. The things that take you to your NEXT LEVEL. Despite being quite drained and awaken at 6am, I used my unrequested wake-up call as an opportunity. When I wake now, I am up because I am ravenous hungry first thing in the morning. So, I am awake and depleted. Why not do some cardio? 35 more minutes of low-intensity walking on an incline and elliptical to hopefully bring my waist into the 27's by this weekend. NEXT LEVEL STUFF!

Posing hard this afternoon and smashing the quads ultra hard later.

[rich55]

He** Yeah Rich,
Every set of pics makes me more and more jealous. For sure, stop by my thread pretty straight forward journal but your input and suggestions are always greatly appreciated.

Haha, thanks Justin. It's coming along and I made some very good strides this past year. Keep it up man! I will definitely be stopping in when I get a sec.

Looking good Rich! You are almost there.

Thanks Big Joe! Yes, 16 days!!!



---------------------------------
16 DAYS TILL THE MID-AMERICA PRO

Assessing your progress when blind or partially blind is kind of tough, but tomorrow I will be in full swing vision wise and will be taking a very close look at things. I've made just a few tweaks but nothing big a just a little more cardio. Just a little more. No big changes, but just keeping the course and making sure everything is set to make an impact in my debut. 11 days of work left and work I will be doing.

QUADS 7/15:

Took some of the same moves from our giant set day last week and hit the quads ultra hard. This definitely hurt so good.

Hammer Leg Extensions
90 x 15
120 x 15
140 x 10
160 x 8 + 2 after a little paus
160 x 7 + 2

Pausing B2G Front Squats
Yes, pausing butt to ground. Good 1-2 count all the way at the bottom.
95 x 10
135 x 10
155 x 10
175 x 7

Feet Forward & Wide Smith Squats
135 x 10
185 x 10
225 x 12
- SUPERSET -
Alternating Barbell Lunges
60 x 10/leg
70 x 10/leg
80 x 12/leg

Machine Leg Extensions for Sweep
Pointed toes in to hit the outer sweep hard.
100 x 15
115 x 12 + 3
130 x 11 + 3

Hanging Knee Raises to Forward
2 sets of 10 and 8, abs were sore


SHOULDERS & CARDIO TODAY:
We hit shoulders very similar to last week, but through in the fly machine and decline pushups at the end for a little blood in the chest. Hit 30 minutes on the elliptical afterwards. Tomorrow, I am hitting some AM cardio and arms in the afternoon with posing later. Saturday, REFEED!!!

[rich55]

13 DAYS TILL GAME TIME

Woohoo, it's getting close to game time! My pro debut and James' battle for a pro card is only 13 days away!! After taking a look at us yesterday during posing, it was evident that what we will be bringing to stage will be a whole new look for us. We are getting ripped to shreds and are at all time best. Thank God, because it is our biggest battle on stage yet.

Yesterday, I weighed in at my lowest body weight to date of 158 lbs. James is sitting around 164 lbs. We could both compete now and be harder than most, but over the next week we go to the NEXT LEVEL!

Yesterday was our refeed day, today a low day, then back to our normal plan through Thursday. Refeed again on Friday, and back down low Sunday and Monday before beginning to filling us back out for showtime. I have started tanning more the last two weeks, but next week is a heavier tan week with the week before being a combination of tanning bed and sunless tanning lotion. Developing a very good base tan, makes you tan the day of the show look much more natural.

We blasted arms at our Pickerington gym on Friday quite hard leaving my tris quite sore. Yesterday, we were short on time for hams & posing due to our baby shower in the afternoon. So, GIANT SETS FOR HAMSTRINGS!!!

A big circuit of the following 4 times through for 10+ reps:

SEATED HAMMER LEG CURLS - up to 105 lbs
DEADLIFTS w/ shoulder width stance - up to 235 lbs
HIGH & WIDE STANCE LEG PRESSES - up to 420 lbs
ABDUCTOR MACHINE - up to 80 lbs
LYING LEG CURL MACHINE - up to 90 lbs

Pre-exhaust and burn on the hams, glutes and lower back was fierce. Weights were rather low but we were going for a winding, burning, fast and efficient workout. Mission accomplished! Tomorrow includes some morning cardio and giant sets for chest. The work continues!! I may take some more pictures this week.

[conda]

13 DAYS TILL GAME TIME

Woohoo, it's getting close to game time! My pro debut and James' battle for a pro card is only 13 days away!! After taking a look at us yesterday during posing, it was evident that what we will be bringing to stage will be a whole new look for us. We are getting ripped to shreds and are at all time best. Thank God, because it is our biggest battle on stage yet.

Yesterday, I weighed in at my lowest body weight to date of 158 lbs. James is sitting around 164 lbs. We could both compete now and be harder than most, but over the next week we go to the NEXT LEVEL!

Yesterday was our refeed day, today a low day, then back to our normal plan through Thursday. Refeed again on Friday, and back down low Sunday and Monday before beginning to filling us back out for showtime. I have started tanning more the last two weeks, but next week is a heavier tan week with the week before being a combination of tanning bed and sunless tanning lotion. Developing a very good base tan, makes you tan the day of the show look much more natural.

We blasted arms at our Pickerington gym on Friday quite hard leaving my tris quite sore. Yesterday, we were short on time for hams & posing due to our baby shower in the afternoon. So, GIANT SETS FOR HAMSTRINGS!!!

A big circuit of the following 4 times through for 10+ reps:

SEATED HAMMER LEG CURLS - up to 105 lbs
DEADLIFTS w/ shoulder width stance - up to 235 lbs
HIGH & WIDE STANCE LEG PRESSES - up to 420 lbs
ABDUCTOR MACHINE - up to 80 lbs
LYING LEG CURL MACHINE - up to 90 lbs

Pre-exhaust and burn on the hams, glutes and lower back was fierce. Weights were rather low but we were going for a winding, burning, fast and efficient workout. Mission accomplished! Tomorrow includes some morning cardio and giant sets for chest. The work continues!! I may take some more pictures this week.

Wow. 13 days will fly by fast. GL man. Baby shower??!!

[rich55]

Wow. 13 days will fly by fast. GL man. Baby shower??!!

YES it will and I cannot wait! Yup, we are having a baby girl and are due Sep. 18. So, the wife is in her final trimester as I finish out my contest prep. Our house is interesting right now

[conda]

13 DAYS TILL GAME TIME

Woohoo, it's getting close to game time! My pro debut and James' battle for a pro card is only 13 days away!! After taking a look at us yesterday during posing, it was evident that what we will be bringing to stage will be a whole new look for us. We are getting ripped to shreds and are at all time best. Thank God, because it is our biggest battle on stage yet.

Yesterday, I weighed in at my lowest body weight to date of 158 lbs. James is sitting around 164 lbs. We could both compete now and be harder than most, but over the next week we go to the NEXT LEVEL!

Yesterday was our refeed day, today a low day, then back to our normal plan through Thursday. Refeed again on Friday, and back down low Sunday and Monday before beginning to filling us back out for showtime. I have started tanning more the last two weeks, but next week is a heavier tan week with the week before being a combination of tanning bed and sunless tanning lotion. Developing a very good base tan, makes you tan the day of the show look much more natural.

We blasted arms at our Pickerington gym on Friday quite hard leaving my tris quite sore. Yesterday, we were short on time for hams & posing due to our baby shower in the afternoon. So, GIANT SETS FOR HAMSTRINGS!!!

A big circuit of the following 4 times through for 10+ reps:

SEATED HAMMER LEG CURLS - up to 105 lbs
DEADLIFTS w/ shoulder width stance - up to 235 lbs
HIGH & WIDE STANCE LEG PRESSES - up to 420 lbs
ABDUCTOR MACHINE - up to 80 lbs
LYING LEG CURL MACHINE - up to 90 lbs

Pre-exhaust and burn on the hams, glutes and lower back was fierce. Weights were rather low but we were going for a winding, burning, fast and efficient workout. Mission accomplished! Tomorrow includes some morning cardio and giant sets for chest. The work continues!! I may take some more pictures this week.

YES it will and I cannot wait! Yup, we are having a baby girl and are due Sep. 18. So, the wife is in her final trimester as I finish out my contest prep. Our house is interesting right now

That's great! Congrats! Now we gotta get tank to get CL baby T's made!

[rich55]

diggin it bro. nothing like the excitement of a show approaching... much less a debut.

best of luck. you've certainly earned everything you've been rewarded.

Thanks Benny! Most definitely man. I cannot wait!!

Wow,..it's amazing how you bring it all in come show time!

Hey Chris, thank the process of contest prep can be very vigorous and trying at the end, but it is SO worth it. I firmly believe that you get out, what you put into this process.


PIX AT 11 DAYS OUT

Now, I first must say that I am the flattest I have been all prep in these pix. The muscle is just hanging in the skin with no pump or fullness. Posing was not the greatest as I had to take a few seconds between poses to avoid passing out (seriously). 45 minutes of AM cardio depleted, then giant set training later in the day for back followed by posing will do that. I do not like seeing these pix at all, but I promised. Nothing some good ole carbs next week can't fix.

I have just a touch more to shed. Working hard and staying the path till refeeding on Friday. Saturday we are posing hard and hitting hams hard before backing off a bit. Saturday, Sunday and Monday will be work days then CHILLING AND EATING. I will be posing very hard next week and focusing on my tan. The pix....






And big James:





GIANT SETS FOR CHEST & BACK:

Some Milos inspired giant sets created by me that have done some SERIOUS damage to us the past few days. Chest soreness has been severe and I'm feeling the back soreness creeping in. Some winding, burning, painful stuff right here.

CHEST GIANT SET ON MONDAY (4 times through):

Cable Crossovers up to 65
Wide Dips w/ Bodyweight
Slight Incline DB Flys up to 45 & back down to 40
Flat DB Press up to 60 & back down to 50
Incline Bench 135
Hammer Wide Chest 90/side

BACK GIANT SET YESTERDAY (3 times through):

Straight Arm Pulldowns up to 130
Bent-Over Rows Overhand/Shoulder Width up to 125
Seated Cable Rows Underhand/Shoulder Width up to 150
Assisted Chins 60 lbs of assistance
1-Arm Hammer Low Rows up to 110/side
Wide-Grip Pulldowns up to 140
Seated Cable Rows Neutral/Shoulder Width up to 150

Monday involved a trip to the ER for Angie. Baby is fine, but she is experienced MUCH round ligament pain. Enough to keep us up the last two nights. The final trimester of her pregnancy and last few weeks of my prep has been and interesting combo. Yesterday, I had a 13 hour day with clients and meetings. Training business continues to expand and a few partners are in the midst of exploring a sizable business venture. Did I mention we just moved, are still settling in and have been trying to sell a condo while get ready for the baby. All this while feeling like a zombie. We are surviving by the strength of God alone and continue to push forward.

[HotRod]

NO HOMO! You guys are lookin good!

[rich55]

NO HOMO! You guys are lookin good!

Thanks man, we are right on track to kick some butt in 9 DAYS!!!


SIGNATURE LEGS!

Depleted, tired, worn-down, blind or otherwise; leg day is where shows are won or lost. And legs is MY SIGNATURE. They were built with intensity like this:

GIANT SETS just for the quads 4 times through:

Low/Shoulder Width Leg Press up to 430
Walking Lunges up to 40's for 12 steps per leg
Machine Leg Extensions for sweep up to 115 lbs
Walking Lunges back again with 40's
Wide Stance Hack Squats up to 160

Now the problem with being flat is that your muscles don't appear full, hard or even really separated. Don't worry, the legs will be top notch come 9 days on August 1.



Still flat, but you get the picture.