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

[rich55]

What a cutie!! Good thing there's some white flood to give you some energy!!

Reading about your rash made me itchy too.

Thanks so much. Seriously, gotta love caffeine right about now. I figure if I keep eating that helps too. Hey, it is offseason. And, yes I'm itchy right now too. Seems to be getting a little better though.


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PUSH & A LITTLE BIS:

Yesterday's push workout was great overall. Incline was less than successful, but I made up for it on the back end with good gains.

Incline Bench
95 x 10
135 x 8
165 x 8
195 x 8
225 x 4
225 x 3

Close-Grip Bench
135 x 8
185 x 8
225 x 5 ----> much better

Slight Incline DB Press
65 x 8
85 x 8
100 x 6 ---> and better again
100 x 4

Hammer Wide Chest
115/side x 8
145/side x 8
170/side x 6 + 1 after a few breaths

Fly Machine
130 x 10
140 x 8
140 x 7

Decline DB Skullcrushers
These are feeling much stronger.
35 x 10
35 x 10
35 x 9
- SUPERSET -
3-Way Shoulder Raises
10 lb plates x 20 front/bent-over/side for 3 sets

Overhead Rope Extensions
110 x 10
110 x 7, dropped to 85 x 7 cuz I ran out of time

Felt strong and thick. Today, I felt like my biceps recovered from the time-constrained low volume two day ago and since I'm not hitting them till Monday again I through some in.

Alternating Standing DB Curls
35 x 8/side
40 x 8
45 x 8
50 x 6
50 x 5

EZ Preacher Curls
Close-Grip with full stretch nice and slow.
80 x 8
85 x 7
85 x 6

EZ Reverse Curls
85 x 10
85 x 7

Reverse EZ Wrist Curls
35 x 12
35 x 12
- SUPERSET -
Behind Back Barbell Wrist Curls
95 x 12
95 x 12

And really just felt the need to do a little more...

Across Chest Hammer Curls
Nice and strict.
35 x 10
40 x 6

[rich55]

BREAKING LEG PR'S:

My strength today was up again as I set some very good PR's on legs. Body weight check = 186 lbs. Dang! I've never been higher than 187 and I can honestly say that I'm comfortable going to 195 at the pace of my strength gains.

Squats
135 x 8
205 x 8
265 x 8
315 x 8 -------> felt light
355 x 8 -----> nailed it for a PR! Great form nice and low

Straight-Leg Deadlifts
185 x 8
275 x 8
345 x 8 ----> slowed down to get good, slow stretch on hams and still nailed this PR

High Stance Leg Press
450 x 10
590 x 10
680 x 10
770 x 4 ----> just gassed out at this point. James helped on #5

Alternating Barbell Lunges
Nice change of pace and different pull on lunges. Liking the continual unilateral focus.
95 x 10/leg
125 x 10/leg
145 x 10/leg

Hyperextensions
2-second hold at top
BW x 10
10 lbs x 10
10 lbs x 10
- SUPERSET -
Weighted Situps
Hard crunch at top and slow negative working the abs.
BW x 10
10 lbs x 10
10 lbs x 10

[rich55]

PULLING TIME!!

Felt stronger than last time and mixed it up just a little. Matt jumped in with Clint and I as he preps for the Novice division at next April's Buckeye Classic. Big James is doing his own thing this week as he winds down and relaxes to kick butt at the INBF Naturalmania Nationals this weekend.

Bent-Over DB Rows
Both arms at the same time.
60 x 8
70 x 8
80 x 8
90 x 8
95 x 6 + 2 after a few breaths

Knee High Rack Deadlifts
225 x 8
365 x 8
465 x 8
545 x 3 ---> these kicked my butt, but it was my first crack at weight this big

Alternating Standing DB Curls
35 x 8
45 x 8
50 x 8
50 x 6
- SUPERSET -
Wide Overhand Seated Rows
180 x 8
200 x 8
210 x 8
220 x 6

Wide-Grip Pullups
BW x 8
BW x 6
BW x 5
- SUPERSET -
Behind Back Barbell Shrugs
185 x 10
235 x 10
275 x 10

1-Arm Hammer Low Rows
135/side x 6
180/side x 6 ---> not too bad
205/side x 6 ------> little sloppy but much stronger
- SUPERSET -
Hammer Incline Curls
35 x 10
40 x 7
40 x 7

EZ Reverse Curls
85 x 10
90 x 6

Across Chest Hammers
40 x 6
40 x 6


WHAT'S COOKING?

3/4 c oats
1/2 banana & 1/2 c mango
1 T green phyto foods
1 scoop Vanilla Caramel Gourmet and 3/4 scoop High5 Banana
1 t flax oil

1 c organic low fat yogurt
1 c Kashi go lean crunch
1 scoop High5 strawberry
1/2 c strawberries
10 crushed almonds

2 scoops Golden Gains apple pie shake

1 c barilla plus pasta
6 oz chicken
1/2 c sauce
mushrooms, green peppers, sun dried tomatoes & squash
1 slice ezekiel bread with spray butter & garlic powder

6 oz steak
8 oz sweet potato
broccoli
peach greek yogurt

2 whole eggs
4 oz roast beef
1 oz hot pepper cheese
1 whole wheat wrap
green pepper, onion, spinach & mushroom
1 c organic skim milk

1.5 scoops MaxPro
Handful of almonds

Supplements
Orange Triad multi
Flaxseed oil and Omega3 fish oil
Super Enzymes
Green Magnitude creatine
Purple Wraath
ALCAR
MaxGlutamine
Purple Intrain
Golden Gains

[bull.dogz]

Do you cut out the fruit when it's close to comp time?

[rich55]

Do you cut out the fruit when it's close to comp time?

Most fruit. I stick to small amounts of berries depending on where I'm at with things. They have less carbs, but little amounts of fructose aren't bad b/c it goes to the liver and prevents breakdown of protein for energy.


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

MIXING UP PUSH:

After several weeks of push workouts, I decided to mix things up with some band work, more upper chest emphasis and an overall change of pace. Matt and Thomas (this is where they jump in to post ) joined Clint and I as they prep for next year's Buckeye Classic.

Flat Bench w/ Red Bands 5RM
This adds about 70 lbs or so of tension at the top doubled and attached to DB's on the ground.
95 x 10 w/o bands
95 x 5
135 x 5
165 x 5
185 x 5
205 x 3 ---> miss, not too shabby of a start
205 x 2

Incline DB Press
60 x 8
75 x 8
85 x 8
95 x 6
95 x 5

DB Pullovers
Strong flex at top on the chest.
65 x 10
80 x 10
85 x 10
90 x 5

Incline DB Flys
55 x 10
60 x 10
65 x 6

Decline DB Skullcrushers
Keeping these in to not stop progress.
35 x 10
40 x 5
35 x 9 ----> busting out my 2.5 plate mates next time for microloading
- SUPERSET -
Seated DB Laterals
Nice and controlled with elbows up and hands at sides.
25 x 10
25 x 10
30 x 8

Overhead EZ Bar Extensions
Nice change of pace and pull on triceps on these.
55 x 10
65 x 10
75 x 9
- SUPERSET -
Seated Rope Face Pulls
70 x 10
80 x 10
90 x 12

Triceps Dips
Leaning back to get a hard pull on the tris.
BW x 16
BW x 11

[rich55]

TODAY'S FEEDING:

1 pear, 1 scoop MaxPro & 1 scoop MaxPro before feeding the baby

2 whole eggs, 4 whites, 3 slices turkey bacon, 1 c oatmeal, some strawberries and a little honey

1 c low fat yogurt, 1 c kashi cereal, 1 scoop High5, almonds & strawberries

Hit a new cajun place around the corner from the gym. Bourbon chicken over rice and a small sample of some sausage and beans. After emphasizing my need for much food, I ended up with all this for $5:



8 oz 93/7 lean beef
8 oz sweet potato
Broccoli

2 whole eggs & 6 whites
4 oz turkey
Tomato, onion, spinach, mushroom and some cheese
3 Omega3 fish oil caps

And I'm probably going to down some cottage cheese, berries and PB before bed

And of course don't forget about my Orange Triad multi.

[poopies]

That bourbon chicken looks delicious! Wow!!

[bull.dogz]

That bourbon chicken looks delicious! Wow!!

X2 And that's pretty cheap!!

[rich55]

That bourbon chicken looks delicious! Wow!!

OH, IT WAS!!

X2 And that's pretty cheap!!

And even better was the good band for the buck!!!


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

LEGS, LEGS & MORE LEGS!!!

Every single client I trained today just so happened to be training legs including Matt and I. From 1pm to 6:30pm nothing but LEGS haha.

Squats
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 4 ---> Missed on #5 with a little spot

Hammer Leg Press
About 8 inches between feet with feet down low.
270 x 10
360 x 10
450 x 10 ----> MUCH lighter than last time
500 x 6 ----------> REAL tough

Standing 1-Leg Curl Machine
65 x 10
70 x 10
75 x 8
- SUPERSET -
Hanging Leg Raises
Feet out real high w/ controlled negative.
BW x 10
BW x 10
BW x 10

Good Mornings
Bending knees to pull through the hams hard. Just getting a feel for these.
95 x 10
115 x 10
135 x 10

Alternating Barbell Lunges
95 x 10
145 x 10
165 x 8

45 Degree Calf Raises
360 x 10
360 x 8
360 x 7

And then one set of Standing Calf Machine toes out...DONE!! Overall I'm pretty pleased with the strength gains on my ancillary movements and I stuck 365 pretty well for not having touched it for a while.

[rich55]

mmmmmmmm, looks good! Just might have to check that one out personally!
Love that kinda cooking from the south, especially after having lived in Mississippi for 3 years.
Sure is making me hungry!!

Haha, boy was it good! I may have to get some next week again.


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

PULL & PUSH TO END THE WEEK:

This has been a VERY busy week of training clients picking up a half dozen new clients and putting together a training program for the Ohio State competitive cheer team. Despite fatigue from lots of training and lack of sleep helping with nightly feedings, my strength had a nice boost this week. Pull yesterday:

Bent-Over DB Rows
65 x 8
75 x 8
85 x 8
95 x 8
100 x 7
100 x 6 + 2

T-Bar Corner Barbell Rows
90 x 8
135 x 8
145 x 7
145 x 6

Standing DB Curls
35 x 8
45 x 8
55 x 4
50 x 8 + 2
- SUPERSET -
Wide Overhand Seated Rows
190 x 8
200 x 8
200 x 8
210 x 7

Weighted Wide-Grip Pullups
10 lbs x 6
10 lbs x 5
BW x 6

Incline Hammer Curls
35 x 10
40 x 8
40 x 6

DB Partial Pull to Standing Shrug
90 x 10
100 x 10
110 x 10
- SUPERSET -
EZ-Bar Reverse Curls
90 x 8
90 x 6

Across Chest Hammer Curls
40 x 8
40 x 6

Middle back and bis are FEELING this workout today as planned. Solid push day today:

Flat Bench w/ Red Bands
95 x 10 w/o bands
95 x 5
135 x 5
175 x 5
205 x 4
225 x 2 ----> little touch on #2. Better.

Incline DB Press
65 x 8
80 x 8
95 x 6
95 x 5

DB Pullovers
85 x 10
90 x 8
90 x 6

Incline DB Flys
60 x 10
65 x 8
65 x 7

Decline DB Skullcrushers
40 x 6
37.5 x 7
37.5 x 6
- SUPERSET -
Seated Rope Face Pulls
80 x 10
100 x 10
120 x 10

Seated EZ Bar Overhead Extensions
65 x 10
75 x 10
80 x 7
- SUPERSET -
Seated DB Laterals
25 x 10
30 x 9
27.5 x 12

Weighted Triceps Dips
25 x 13
25 x 9

Tris are already feeling SMASHED from this workout as well as my upper chest.

[rich55]

PUSHING ON THROUGH

I haven't posted this week, but I assure you that I've been training hard. I've been slammed this week with so many irons in the fire and am just wore out. I actually took Wednesday afternoon off and pushed my workout back a day to rest. I think the baby is wearing me out more than mommy haha. The last two days have been a push and being solo has not helped. Clint is straight-up slacking and James has been in contest prep mode the last two weeks. I push on through:

Some highlights from this week:

Squats- Nailed 365 for 6 clean, low reps

Bent-Over DB Rows- 100's in each hand x 6 with full static squeeze and stretch

Flat Bench with Red Bands- 205 x 5 with about 70 lbs of band tension at the top

Incline DB Presses- 65 x 8, 80 x 8, 95 x 6, 100 x 3, 80 x 8, 65 x 9 and then hit the 55's after incline flys. Got ticked off for not getting more than last time, so I just went back down and needless to say my chest is feeling it.

Hammer Leg Press- 500 x 7

EZ-Bar Reverse Curls- 95 x 7

The last few workout have ended with me just annihilating myself hurriedly. Despite my tired state, I have caused some severe muscle soreness all over my entire body. I'm looking forward to blasting pull again tomorrow and push again on Monday.

Body weight has stayed steady at 183 lbs the last two weeks, but my strength is still going up so all is good. I had one weigh-in at a water-logged 186 a few weeks ago. I'm still eating my face off, but I think my body has adjusted to my offseason eating. It may be time for some Blue Gene!!!

[rich55]

This week has again been crazy busy as we are making big strides to get a new business venture off the ground soon. I basically cleared my schedule yesterday to make some things happen. But, I will more than make up for it tomorrow as I train 13 clients.

MONDAY'S PUSH DAY:

Flat Bench w/ Red Bands
Adds about 70 lbs or so at the top.
45 x 10
95 x 5
135 x 5
185 x 5
215 x 4 ---> little tap on #4

Incline DB Press
65 x 8
80 x 8
95 x 7
100 x 4

After this point, I started to cruise due to my hectic schedule.

Flat DB Press
100 x 4 ---> drop to 60 x 6
100 x 4 -----> drop to 60 x 5

DB Pullovers
80 x 10
80 x 8
80 x 7
- SUPERSET -
Incline DB Flys
55 x 7
50 x 8
50 x 7
----> totally not used to same muscle supersets. Knocked 10-15 lbs off of each.

Decline DB Skullcrushers
37.5 x 7
37.5 x 5
35 x 10
- SUPERSET -
DB Lateral Raises
30 x 10
30 x 10
30 x 8

Overhead EZ Bar Extensions
75 x 10
80 x 10
85 x 7
- SUPERSET -
Seated Cable Rope Face Pulls
110 x 10
130 x 10
130 x 9

Weighted Triceps Dips
25 lbs x 10
25 lbs x 7


45 MINUTE LEGS TODAY:

45 minutes was all I had between baby appointment, clients and church.

Squats
135 x 10
225 x 5
295 x 5
334 x 5
385 x 4 ----> nailed all 4 w/o a spotter. Next time I'm getting 5. 405 x 5 here I come!!

Hammer Leg Press
270 x 10
360 x 10
450 x 10
360 x 14
- SUPERSET -
Good Mornings
Focusing heavily on hamstring pull. Felt better on lower back earlier in the workout.
95 x 10
135 x 10
155 x 10

Alternating Barbell Lunges
95 x 10/each leg
135 x 10/each leg ----> short trip to the water fountain and came right back for 3rd set
135 x 7/each leg

1-Leg Machine Curls
85 x 6, drop to 65 x 6, drop to 50 x 7 ----> DONE!!!

[rich55]

RUSHED BI'S & BACK:

I had a very busy day today with 13 clients and had less than hour to knock this one out. Wanted to hit bi's fresh and rushed through the back portion with some back supersets which I'm totally not used to. Next time, I'm knocking this one out hard and heavy.

Alternating DB Curls
35 x 8
45 x 8
52.5 x 8 ---> had to slow down after 6, but got it
55 x 4 ------> my next challenge

Barbell Curls
Went through these very fast paced.
65 x 10
85 x 10
90 x 6

Across Chest Hammers
42.5 x 6
42.5 x 6

Concentration Curls
30 x 10
30 x 8
----> wanted to mix it up, but will most likely go back to preachers. Those just hurt so good on the bis.

Straight-Arm Pulldowns
These just pre-exhausted and TRASHED my lats.
100 x 15
120 x 15
130 x 11
130 x 9
- SUPERSET -
Bent-Over DB Rows
BIG difference when filled with lactic acid and fatigue.
60 x 8
65 x 7
65 x 7
65 x 6

Simultaneous Low Rows
90 x 10
90 x 9
90 x 8
- SUPERSET -
Close-Grip T-Bar Rows
90 x 7
90 x 6
90 x 6
----> then went back to 1-Arm Low Rows back and forth for 2 more sets...

...and then went back to wide grip T-Bars for 2 more set and had to jump for my next client.

WEIGHT CHECK: Bodyweight had been stable at 183 the last two weeks, but I just bumped up to 184 lbs. Smashed tons of grub all night due to a nieces birthday and all the food I packed to eat throughout my long day of work.

RANDOM THOUGHT: Also, been looking at scouting out some powerlifting meets this month for next year....hmmm??

[dogsofgold]

Hey Rich! Two things...

1. How far in advance are you scheduling training right now? I want to get on your schedule at some point for one of your famous leg bashings!

2. Any new pics of little Ava? Would love to see how she's been growing

[rich55]

Hey Rich! Two things...

1. How far in advance are you scheduling training right now? I want to get on your schedule at some point for one of your famous leg bashings!

2. Any new pics of little Ava? Would love to see how she's been growing

Awesome! One week is still okay, but availability is a little tighter. I will work on #2. Just took some good ones

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POWER: MY OWN SPIN ON WESTSIDE

Mon - Lower Body Heavy
Tue - Upper Body Light (speed)
Wed - Off
Thu - Lower Body Light (speed)
Fri - Push Heavy
Sat - Pull Heavy
Sun - Off

I competed at my most shredded ever at 157 lbs. I had typically competed the last two years between 160-162. But, I certainly added much hardness and detail all over in my pro debut. My offseason weight was typically 180-185. What's the point?

I'm aiming for 190-195 in hopes of coming in closer to the 165 mark in 2 years. That's a lofty goal for a natural, but I'm aiming high. I've not eaten big and let go for an extended offseason since when I first started in 2003-2004. Factor in more knowledge and some dedicated time to heavy weights and with God's will it will be done!

James McGuire (aka Worldgymfreak) will be right with me every step of the way as he makes his way to stage next year to get that WNBF card!

YESTERDAY'S LOWER BODY HEAVY DAY:

We are easing into this twice per week split and will kick up the intensity a little each week as we adapt. Prior frequency was every 4-5 days with moderate volume. Only had 45 minutes to blast this one out:

Barbell Squats
Nice & low as usual.
135 x 10
225 x 5
295 x 5
345 x 5
385 x 5 ----> #5 squeeked up but it was all me

Good Mornings
Bending at waist/knees and pushing though the heals hard to pull in my hams more.
95 x 10
135 x 10
165 x 10 ----> feeling better each week

Alternating Barbell Lunges
Nice change of pace and iso-lateral focus from the walking DB version.
95 x 10
135 x 10
155 x 10

Machine Lying Leg Curls
Haven't done these in a while. Want to beat up the hams a bit more since I'm so quad strong.
100 x 10
110 x 10
115 x 6

Passed on calves and abs due to time constraints of 9 clients on Monday and baby requirements. Hitting them hard on Thursday!

TODAY'S LIGHT UPPER BODY DAY:

Again, only about 50 minutes to crank this one out. I was up last night feeding our little girl Ava, had some business stuff in the afternoon and clients at night.

Speed Bench
Varying normal, close & wide grips at up to 55% of estimated max (~300). Slow eccentric and most powerful, yet controlled concentric possible.
135 for 3 sets x 3
165 for 5 sets x 3

Hammer Incline Press
Something different for the incline angle.
90/side x 10
115/side x 10
135/side x 10
140/side x 6 all me + 1 with a little help from James

Wide-Grip Pullups
Nice and controlled with a little 5 x 5 method
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 -----> adding 10 lb next week
- SUPERSET -
Straight-Bar Skullcrushers
65 x 10
75 x 10
85 x 10

Seated Cable Rows w/ Medium Semi-Sup Grip
Always switching up grips on back. Tearing up rhomboids for thickness here on this one.
160 x 8
180 x 8
200 x 8

EZ Preacher Curls
65 x 10
75 x 10
85 x 10
- SUPERSET -
Ball Slams
8 lb medicine ball for nice explosive shoulder work with overhead pull. Slamming as hard as possible.
3 sets x 15