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

[rich55]

HEAVY UPPER BODY

Primary focus on this one was 3-board press and flat DB presses. After that I kinda lost my focus after smashing my iPhone. Ughh!!! Getting ready to celebrate the one year anniversary with Angie! Oh yeah. Combined push and pull to take today off and spend it with the Mrs. I have just enough time to log and watch the Buckeyes win, while she does her hair haha.

3-Board Press
45 x 10 w/o board
135 x 3
185 x 3
225 x 3
285 x 3
325 x 3 -----> tough, but I nailed it!!

Flat DB Press
70 x 8
90 x 8
110 x 8 ---> got all 8
115 x 4

Me vs. 110's:

http://www.youtube.com/watch?v=qq3TkihE0Fk

Me and James vs. 115's:

http://www.youtube.com/watch?v=6nkDFDF--SI

Someone PM me how to imbed. When I paste the imbed formulas it doesn't work.

So, when I took the 115's to my lap I smashed my iPhone, which put me in a very bad mood. The rest of the workout was quite forced, but I finished. My mind really wasn't in it. I don't even really want to think about the rest of the workout, but rather save it for a better week next week. I am sore though my chest, back, shoulders and arms so mission accomplished.

Heavy squats are coming Monday and will be throwing in some straight-leg deads again.

[MinMaxMuscle]

The embed formula works (assuming you used the one provided by youtube).

[MinMaxMuscle]

[rich55]

Thanks Min!!! Gimme a ring these week (except Thurs or Fri) if you get a chance.

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

HEAVY LEG DAY

Felt good going in, but kinda weary squatting 405 with no version of regular squats last week. I focused on heavy deads last week and took an extra day to rest. With that said not too shabby. Threw straight-leg deads back in to help with the tolerance of big weight on my back. And I now on a walking lunge mission too.

Squats
135 x 10
225 x 8
275 x 5
315 x 4
365 x 3
405 x 2 ---> missed on 3

Straight-Leg Deads
Felt good. Just getting going on these.
135 x 8
225 x 8
275 x 8
325 x 8 ---> slowed a bit on 6 but pulled through

Walking DB Lunges
Trip down lunging lane at Metro is about 11 steps/leg
BW x 11/leg
40 x 11
60 x 11
85 x 11

Reverse Hypers
BW x 10
50 x 10
80 x 10
- SUPERSET -
Angled Calf Raises
380 x 10
380 x 8
380 x 7

Weighted Situps
10 lb plate behind head for 3 sets of 10 with slow negatives

[jiritt0]

keep it up! I want to study up on westside (and tons of others) when I have money to purchase the books/dvds...only thing holding me back is lack of funds due to the fact I have no set FT job

I'm taking a little break from tues-sun over the holiday, and goign to get some testing in next week.. my CNS has to be zapped from training so hard the past few months straight ! not too much it will be nice to have zero soreness for a few days


hope you had a good anniversry -- I just had a 3yr with my girl, and I plan to propose soon got the ring a few days ago, but the timing i had hoped for isnt going to pan out, so im thinking of a new way to do it!

[rich55]

LIGHT UPPER BODY DAY:

I keep forgetting to bring my camera. But, James and I had a great upper body workout yesterday. Light in terms of bench work and overall volume.

Speed Bench
Explosive as possible. Varying normal, wide and close-grips. Pausing at bottom.
45 x 10
135 x 3
135 x 3
135 x 3
185 x 3
185 x 3
185 x 3
225 x 3

Weighted Wide-Grip Pullups
Assistance x 5
BW X 5
45 x 5 ---> little touch on 5 to get all the way up
45 x 4
BW x 7 -----> real slow and strict
- SUPERSET -
Close-Grip Incline Bench
135 x 8
165 x 8
195 x 8

Hammer Low Rows
Simultaneous with grip up top.
90/side x 8
105/side x 8
120/side x 8
- SUPERSET -
Explosive Pop Pushups
Normal pushup down, jumping real high to close grip hold and back to pushup down to repeat. 2 pads stacked were about 6" high that I had to jump onto.
BW x 10
Onto 1 pad x 10
Onto 2 pads x 14

JM Presses
Bar to chin pushing elbows forward.
45 x 10
75 x 10
95 x 6
- SUPERSET -
Double Twisting Seated DB Curls
Supinate, pronate, supinate.
30 x 10
35 x 10
40 x 10

Had to run. Will do my shoulder emphasis this weekend. Everyone have a HAPPY THANKSGIVING!!!! Safe travels & God Bless!

[rich55]

keep it up! I want to study up on westside (and tons of others) when I have money to purchase the books/dvds...only thing holding me back is lack of funds due to the fact I have no set FT job

I'm taking a little break from tues-sun over the holiday, and goign to get some testing in next week.. my CNS has to be zapped from training so hard the past few months straight ! not too much it will be nice to have zero soreness for a few days


hope you had a good anniversry -- I just had a 3yr with my girl, and I plan to propose soon got the ring a few days ago, but the timing i had hoped for isnt going to pan out, so im thinking of a new way to do it!

Tons to learn applicable to every type of trainee. They put quite a bit of info on their websites and youtube. Time off is always good. I'm wondering when I will do the same.

We most certainly did! CONGRATS on making the ring. Marriage is the best thing that has happened to me. It's hard work, but there is nothing as rewarding.

[rich55]

THANKSGIVING BREAK & TRAINING:

Well we are finally settled back in after making the trip up north to my parents for 3 days. Angie, Ava and I had a good time and I surely stuffed back some food. I managed to get in my push and pull workouts as scheduled but did miss my dynamic leg day again. Family is more important...and my upper body needs the most work.

I ate, ate and ate this past weekend and got a pretty good push workout in at the Sheffield World Gym down the road from my parents. I then hit a good pull workout last night after getting back into town. I'm feeling some incredible soreness that I haven't felt in a few weeks up top. My entire upper body is trashed. Good thing legs is tomorrow. Quick highlights of my training:

Flat Bench 285 x 2 ---> missed on 3
Incline DB Flies 70's x 9
Bent-Over Bar Rows 225 x 7 (see vid below) & 235 x 4
Alternating Hammer Curls 55 x 6 pretty darn strict

Other Notables:
This week should be more on schedule, but I have a very busy week with the new business venture as we are about 4.5 weeks till rollout. Stay tuned Packing my camera for heavy legs tomorrow. Will step on the scale too to see what I'm up to.

Now for the vid. Full stretch and full squeeze has helped me build some good lat width over the years and now I must keep doing the same for better thickness. If you can't feel it real good, then it's probably not working as it should. Getting better, but still plenty of work to do.

[rich55]

Max Effort Leg Day:

In an effort to conquer 405 x 5 on squats, I have switched to some band/box squats. New phase for new gains. Thanks Tommy for the motivation on lunges

Heavy Band Squats on Box
About 120 lbs of added tension at the top.
45 x 10
95 x 8
135 x 5
185 x 3
225 x 2
265 x 2
295 x 2
315 x 2 ----> PR

Hack Squats
Using my standard squat stance.
90 x 8
140 x 8
180 x 8
230 x 8
270 x 8

Straight-Leg Deads
I like to push hard through my heals on these to maximize the stretch on my hams which require a bit of bend in the knees.
135 x 8
275 x 8
345 x 8 ---> tied a PR

Walking DB Lunges
BW x 10/leg
55's x 10/leg
90's x 10/leg -----> tied a PR

Will hit calves, abs and supplemental lower back work hard on Thursday's DE leg day. And now for some vids....

Band/Box Squats:



Straight-Leg Deads w/ James' shenanigans:



Walking DB Lunges:

[bull.dogz]

Going for the fuzzy look huh?

[rich55]

Going for the fuzzy look huh?

Haha, yup! Winter beard in effect. The wifey digs it.


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

DYNAMIC EFFORT UPPER BODY

REALLY dead today, but I squeezed it in! Unlike yesterday, I didn't really have anything to squeeze out. Good thing it was speed day. I will crush my ME effort days hard this weekend for push and pull.

Speed Bench
Pleased with my explosiveness today. Varying normal, wide and close grips as usual.
45 x 10
95 x 3
135 x 3
135 x 3
135 x 3
185 x 3
185 x 3
185 x 3

Weighted Wide-Grip Pull-ups
Assistance x 5
BW x 5
25 x 5
45 x 4
25 x 4
BW x 4 extra strict

Close-Grip Incline Bench
135 x 8
175 x 8
205 x 6

Hammer Low Rows
Simultaneous and overhand. Middle back is surprisingly slow from straight-legs and lunges.
90/side x 8
115/side x 6
115/side x 6

Explosive Pop Pushups
3 sets of 10 working up to 10" jump for close-grip hold

Seated Double Twist Curls
Energy is running out at this point.
35 x 10
40 x 9
40 x 7

Cable Pushdowns
Standard V-Bar for contraction. Nice to comeback to an old lift with insane strength.
120 x 10
150 x 10
160 x 8 ---> gassing out


NOTES: Interviewed some trainers today and during trial training an athletic-based trainer was surprised at my explosiveness relative to other bodybuilders. POWER!!!!

Much needed off day tomorrow with tons of business stuff to do. WEIGHED IN AT 189 YESTERDAY! PR!!

[rich55]

ENDING A CRAZY WEEK!

My week began with some bad sleep deprivation and a kinda zombie like feeling as I went through my days. But, I got a little rest and manned up training hard all 5 days. The only days that felt lack-luster were my speed days, which is really okay.

We are just a few weeks away from making our big announcement to debut next month. With that said, I've been just slammed each and every week. We also had a Christmas party this weekend down in Cincinnati. I ended the week the best way possible...in church praising God. I literally feel 100 lbs lighter knowing that the heavy load I'm burdening is not my load to carry. We had an awesome service tonight with a dozen or so of the best preachers and pastors around topped off with Jason Crabb's singing. Now, I can get ready for another big week with a renewed mind.

Oh, and just some highlights doing work:

2-Board Press- 305 x 3
Flat DB Press- 115's for 2 sets of 4
DB Lateral Raises- 40's x 10 and 45's x 7
Alternating Hammer Curls- 60's x 6 and 65's x 3
Bent-Over Bar Rows- 235 x 5

Good news is that my arms were crushed after Friday and Saturday's training push & pull training. Chest was pretty darn sore too

[dogsofgold]

Haha, yup! Winter beard in effect. The wifey digs it.


-------------------------
WEIGHED IN AT 189 YESTERDAY! PR!!

I don't know how she stands that. Denny decided to grow one a couple weeks ago and I made him shave it off. That mess is WAY too prickly!!

And CONGRATS on 189

[rich55]

I don't know how she stands that. Denny decided to grow one a couple weeks ago and I made him shave it off. That mess is WAY too prickly!!

And CONGRATS on 189

Haha, I keep it trim and try not to scratch her with it. I will be shaving off in the new year to keep a clean cut look for the new business. Will probably have to hit the tanning bed a bit as well. Gotta look the part.

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


TAKING A LITTLE BREAK & NEW SPLIT:

After 3.5 months straight training since Ava's birth, I was in need of a break. Working on the new biz, busy with Ava, life...Angie and I are feeling it! I got tired of being tired this week. I had been trying to figure out when to take a break, so an impromptu break from this past Sunday till Thursday is in effect. I'd rather train through my 4-day Christmas vacation to justify the massive eating I will be doing.

Oh, and much as I like my current split, I need simplicity with the craziness going on right now. I need something rotational and if I have to push it back a day it will not effect the rest of the days. So, LEGS, PUSH, PULL it is! I will be doing a little bit of power, bodybuilding and speed in each day. I've cycled off of Blue Gene and will be using Blue Up stim-free and White Flood to get me jacked up preworkout despite sleep deprivation. Speaking off sleep. Off to bed I go.

[dogsofgold]

Haha, I keep it trim and try not to scratch her with it. I will be shaving off in the new year to keep a clean cut look for the new business. Will probably have to hit the tanning bed a bit as well. Gotta look the part.

I'm looking forward to finding out what the new business venture is! Oh and I'm definitely going to need some tanning too come March/April. I'm probably going to frighten people with my blinding paleness the first few times at posing practice, bwaha.