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

[rich55]

BI'S AND BACK BLASTING (HYPER) 3/17:

Seated DB Curls
30 x 10
35 x 10
40 x 10
45 x 6
35 x 12

EZ Reverse Curls
80 x 10
80 x 9
80 x 8
- SUPERSET -
EZ Close-Grip Preacher Curls
Much spotting help on this one for the reps listed below.
65 x 9
65 x 6
65 x 6, drop to 45 x 12

Wide-Grip Pullups
BW x 9
BW x 6 + 1 w/ spot
34 lbs assistance x 11 -----> extra slow, strict on these ones
34 lbs assistance x 8

Bent-Over (all the way over) Bar Rows
Back was still trashed from deadlifts Friday on this one.
155 x 8
175 x 6
135 x 11

Reverse Medium Grip Pulldowns
Laid a pad down on the pulldown bench faced up laying on the pad & pulled down to blast lower lats.
120 x 12
130 x 8
120 x 10
- TRISET -
Cable Lat Squeezes Much harder after those ^^^
120 x 9
110 x 8
100 x 8
- TRISET -
Close-Grip Pulldowns
150 x 9
140 x 7
140 x 7

[rich55]

Extreme glute, back and ham soreness has been in effect since those deadlifts. I think the delayed back soreness increased following the suspension of 315 x 20.

HYPERTROPHY PUSH 3/14:

There were 4 of us training just blasting out weight yesterday. I felt MUCH stronger than the previous day when I was solo with short breaks.

Hammer Incline Press
90/side x 10
135/side x 10
145/side x 11
150/side x 8 + 2 forced after rest pause

20 degree Smith Bench
185 x 10
205 x 10
225 x 6

Flat DB Press
70 x 10
75 x 9
80 x 8

Machine Chest Squeezes
110 x 13
110 x 11
110 x 10
- SUPERSET-
Neutral Grip DB's on Pushups w/ Hard Stretch
Nice and slow on the negative, holding a stretch at the bottom.
BW x 6
BW x 6
BW x 4 + 2 w/ rest

Front to Side Alternating DB Raises
25 x 10
25 x 10
25 x 6 + 2-3 more w/ spot from James
- RIGHT INTO -
Lateral DB Pushes
25 x 15
35 x 15
40 x 12 ----> tiny range of motion at end

Close-Grip Pushups
Grabbing onto end of bench and keeping tension on tris
BW x 10
BW x 10
BW x 12 ---> to failure
- SUPERSET -
Lying DB Extensions
35 x 8 ---> little overzealous on this controlled move
30 x 10
30 x 8 + 2 w/ a few breaths

Hammer Dip Machine
Little more rapid fire to keep it on tris and contracting hard at the bottom
230 x 15
250 x 12
250 x 9 + 2 after a rest pause w/ spot and motivation from James

[rich55]

QUICK, BUT EFFICIENT LEG DAY:

My lower back was feeling tender the past few days, so I decided against trying to beat 405 lbs on my deadlift for a 3RM. Instead, why not try to conquer 315 lbs....

Deadlifts
135 x 10
225 x 10
315 x 20, yes 20! ----> I took a few breaths at the top holding on to finish, but didn't slow till after 15
315 x 13 -----> nauseous already

Front Squat Machine w/ Blue Bands
100 x 8
190 x 8
280 x 8 ---> still light
370 x 8 ------> hammered it out much better than the previous effort w/ 30 lbs less

Lying Leg Curl Machine
90 x 8
110 x 8
130 x 6

Seated Calf Machine
130 x 15
130 x 12
130 x 11
- SUPERSET -
Standing Calf Machine
180 x 8
180 x 7
180 x 7

[rich55]

INTENSE BI'S & BACK 3/12:

I gave Matt the biceps and back GIANT SET physical challenge, which motivated me to do something similar at the end.

Barbell Curls
45 x 6
65 x 6
85 x 6
105 x 6
115 x 4.5 + 1 ---> got a little spot on the 5th and forced another out. Felt better

Alternating Hammer Curls
45 x 8
50 x 6
50 x 4 + 2
--drop set time---
35 x 8
25 x 8 both arms simultaneously inward

Hammer Wide Pulldowns
100/side x 8
110/side x 8
115/side x 7 + 2 half reps at end
- SUPERSET -
Alternating Hammer High Rows
Keeping stretch on rested side to burn lats and mid-back.
115/side x 8
115/side x 6 + 2 after a few breaths
115/side x 7 + 3 after a few breaths ---> dug REAL deep, excruciating!

GIANT SET TIME!!! 3 trips through:

Wide Machine Rows
140 x 8
145 x 9
145 x 7 + 1.5 after a few breaths
- RIGHT INTO -
Hammer Low Rows for Rhomboids
70 x 10
80 x 7
70 x 9
- RIGHT INTO -
T-Bar Style DB Rows
Real controlled stretch and squeeze on middle back and even lower lats.
85 x 12
85 x 12 ----> tough
85 x 10 + 2 ----> just numb
- RIGHT INTO -
Seated Hammer Shrugs
140 x 12
140 x 12
160 x 12

BUCKEYE CLASSIC UPDATE:

I have been quite busy lately working on tasks for the Natural Buckeye Classic. I am getting super excited as everything begins to come together. We just dropped a ton of cash on trophies, but our 27" overall Niels Andersen trophies are just SWEET! Those in the Midwest need to do this show if getting ready for a spring event, otherwise just come in check it out.

www.NaturalBuckeyeClassic.com

Posing classes are heating up due to the Buckeye and Francois shows around the corner. I will have 5-7 bodybuilders there this weekend and another 2-4 figure gals. They are every Saturday at 1pm at the downtown Metro Fitness if you are near Central Ohio.

[rich55]

POWER PUSH 2/10:

VERY solid push day today. This just turned into a battle of strength now that James is serious about the INBF Mid-American. A little WNBF pro card dangling like a carrot will provide motivation if you've been so close.

Flat Bench w/ Bands 3RM
Red bands doubled.
95 x 5
135 x 3
165 x 3
195 x 3
225 x 2.75 ----> James tapped it a little and said it was all me. He still tapped it.
245 x fail

Incline DB Press
65 x 5
85 x 5
105 x 3 + 1 forced
105 x 2 + 2 forced

Weighted Dips
BW x 7
45 x 7
90 x 6 ----> go hard or go home

Shoulder Stability Presses
Shoulder width grip with bands dangling weights at ends. Love this!
165 x 9 + 1 forced
165 x 7 + 1 forced
175 x 5 + 1 forced

Standing DB Laterals
Bringing DB's in front for a little more power up. Squeeze at top and controlled negative.
35 x 10
35 x 10
40 x 6 + 2 w/ a few breaths
- SUPERSET -
Rope Pulldowns
95 x 10 ---> easy
100 x 10 ----> not bad
110 x 8 took a breath and pushed a few more straight down ---> PR!!!

[rich55]

For the both of you! I sure don't miss the morning sickness. Poor thing, hope she feels better soon.

Me too!!! I don't like seeing her suffer.

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


2-A-DAY FUN 2/9:

Had a busy weekend with family and wifey festivities, so I made up for it with two workouts today. Why not share my eating as well...

Breakfast
1 c oats
1 scoop Gourmet & 3/4 scoop MaxPro protein
2 t flax oil
1/4 c blueberries
1 T green phyto foods
2 Orange Triad

Meal 2
1 c Kashi cereal
Handful of cherries & almonds
1 c low-fat yogurt
1 scoop High5 Protein
2 Ultra 40

Pre/During Workout
2 Blue Up
2 scoops White Flood
1 scoop Green Magnitude...then...
2 scoops Purple Wraath
2 T gatorade powder
50 g CarboMax

BI'S & BACK!!!!

Seated DB Curls
Nice & slow with both arms at same time. Good squeeze at top.
30 x 10
35 x 10
40 x 10
40 x 6 + 2 w/spot

EZ Reverse Curls
Had to use the preloaded bar on this one.
70 x 10
75 x 10
75 x 8
- SUPERSET -
Close-Grip Preacher Curls
65 x 8
65 x 4 + 1 w/ spot ----> got REALLY hard on the 2nd superset
45 x 11 ----> kept it strict and hurt like no other
55 x 9 --------> at end to just kill it!

Wide-Grip Pullups
Nice and controlled as usual.
BW x 8 ----> rough
BW x 6
34 lbs assistance x 10
34 lbs assistance x 8

Bent-Over (all-the-way over) Underhand Rows
I contract my back on the top of these.
135 x 8
155 x 8
175 x 6 + 2 w/ few breaths
175 x 6 +2.5 w/ few breaths

Cable Lat Squeezes
High pulley w/ single handles simultaneously contracting lats inward.
110 x 12
120 x 10
120 x 8
- SUPERSET -
Close-Grip Pulldowns
150 x 6
140 x 8
140 x 9

Bi's got a killer pump and the back is starting to feel this one as well.

Postworkout
Biscuit w/ T of honey
3 scoops Golden FinisH
2 Orange Triad
2 Ultra 40

Another Meal
2 slices ezekiel bread
2 whole eggs
4 oz turkey
1 c green beans
1 t flax oil
1 c skim milk ---> have a glass every great once in a while
2 Ultra 40

Pre/During Workout
2 Blue Up
1 scoops White Flood
1 scoop Green Magnitude...then...
2 scoops Purple Wraath
2 T gatorade powder
50 g CarboMax

LEGGGGGGGS!!!

Front Squats
95 x 10
135 x 8
185 x 8
225 x 7 ----> not too shabby, core still getting used to these
185 x 11 -----> nice & slow, pausing at the bottom

Low Shoulder Width Stance Leg Press
410 x 10
450 x 10
500 x 11 ---> kept squeezing out more on these w/ good control

Hack Squats to Reverse Hack Squats
140 x 10/10
180 x 16/11 ----> got nauseous mid-set

Seated Leg Curl Machine
120 x 12
120 x 10
90 x 15 took a breather then 5 more ----> wow, this got the hammies cramping

Laid down on the ground a few times during this one. James and I killed it! Gave good ole Matt a few spots on his push workout between sets.

Postworkout
1 thick slice of organic spelt bread topped w/ a T of honey
3 scoops Golden FinisH
2 Orange Triad
2 Ultra 40

Pre-Bed Meal
1 c 4% cottage cheese
3/4 scoop MaxPro
1/2 c rounded oats
2 t flax oil
2 t natural PB
500 mg Vitamin C

Added it up and it looks like I put back ~520 g of carbs today, haha.

[bull.dogz]

Training update:

It is growing season for just a few more weeks

For the both of you! I sure don't miss the morning sickness. Poor thing, hope she feels better soon.

[rich55]

Training update:

I took the last 2 days off to spend time with the wife's family. Saturday morning was a very sick morning for the wife, so I took care of her. Chest, shoulders and tris feel very sore and swole after the Friday workout. I did eat a TON of food. It is growing season for just a few more weeks

Tomorrow, I am training bis & back at 2pm and then hitting legs at 7:30pm. Make-up time! Power chest on Tuesday.

[rich55]

Beautiful couple, I love the picture.

Thanks Bull!



ARNOLD AND A PUSH WORKOUT:

We hit up the Arnold for about 3 hours today. I had a mission:

- Hang up Buckeye Classic Flyers throughout the expo
- Shout out to the Max Muscle fellas at their booth
- Thanked Sandy of Beverly for sponsoring the Buckeye. Chatted with Joe and Jeremiah.
- Chatted with my tanning company for the Buckeye
- Talked to Jeff from Applied Nutraceuticals and Shawn who will now be sponsoring the Buckeye
- Swung by the Beast booth to say hit to Holly (aka FigureH1) who trains at my gym and Theresa who apparently made the first callout in her class at the Amateur
- Chatted with Kyle a Natty Pro from ALRI whose buddy will be doing the Buckeye
- Chatted with Cory from MusclePharm who is promoting the ONBF show the week after the Buckeye. 3 of his guys are doing the Buckeye and a few of my guys are doing the ONBF show.

See a theme. Promote, promote! This show is gonna ROCK!

I then trained a client and headed in for a solo push workout. But, on my way in I saw Justin (aka RooRoo). I took him through some poses and made some adjustments to his poses to make him look bigger. On to the workout:

Hammer Incline Press
90/side x 10
115/side x 10
140/side x 13
145/side x 6 + 2 w/rest pause
145/side x 6 + 2 w/ a spot

Slight Incline Smith Bench
185 x 10
205 x 8
205 x 7
225 x 3 + 2 w/spot from RooRoo

Flat DB Press ---> wanted more with all the gymsanity hugeness around me
70 x 10 ---> fading, felt light but the pushing is getting harder at the end
70 x 9 ------> hard
70 x 8 --------> done

Machine Chest Squeezes
110 x 12
110 x 9 + 1.5 w/ rest pause
110 x 8 + 1.5 w/ rest pause
- SUPERSET -
Semi-Sup Pushups on DB's
Slow and controlled for killer chest stretch.
BW x 11
BW x 9
BW x 7 ----> chest is seriously done, took a few breaths to finish

Alternating Front to Lateral DB Raises
20 x 10 each way
20 x 10 each way
20 x 10 each way ---> had to take a few breaths
20 x 8 each way

Lateral DB Pushes
20 immediately after the above set x 15
30 x 15
35 x 13
40 x 10

Lying DB Kickbacks
30 x 15
30 x 12
30 x 9
- SUPERSET -
Close-Grip Bench Pushups
Grabbing end of bench and keeping elbows in tight to keep it on the tris.
BW x 9
BW x 8
BW x 6

Hammer Dip Machine
Constant tension on tris and mega contraction at bottom.
230 x 13
230 x 10
230 x 9

My tris are already feeling this one and I don't know what to think of the tightness through my chest and shoulders.....oh yeah, I think I am growing. Finished this in a little over an hour.

[bull.dogz]

Beautiful couple, I love the picture.

[rich55]

ARNOLD TIME!!!

With everything going on, it certainly snuck up on me this year. Heck I live right in downtown Columbus, so everything happens in my own backyard and my gym is the gym every one trains at as well. I have no idea why I decided to take clients tonight, because the gym was just CRAZY! Seriously, I felt like the expo was at my gym.

No booth is holding me down the entire weekend. James is working the Max Muscle booth happily. I will come and go as I please My plan:

- Go to the expo with Angie and chat with friends and companies
- Promote the Buckeye Classic
- Watch a little IFBB women's prejudging
- Try to hit my push workout minus the gym insanity
- Maybe watch a little of the amateur finals on Saturday after legs
- Watch the men's IFBB webcasts = best seat in the house that way
- Maybe show the father and brother-in-laws some strongman stuff

I will be there with my lovely wife and probably a few meathead friend so of mine, so just come up and say hi. Seriously. My wife and I:

[rich55]

Do you ever have off days? Days you just don't feel like going in or training? You're always so gung ho!

Sometimes I do not feel 100% and I just have to force it out. Ever since I started competing though, I just have such a lofty goal in front of me that there is not room for complacency. I always pick a bigger show or goal and go after it. Every time I step into the gym, I am looking to do better than the last time I was in there.



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

BIS & BACK 2/4:

This was supposed to be a power day for back, but extreme lower back soreness was in effect following yesterday's deadlifting. Heavy biceps for sure, but we just killed our backs hammer strength style.

Barbell Curls
45 x 6
65 x 6
85 x 6
105 x 6
115 x 4 -----> fail

Alternating Hammer Curls
45 x 8
50 x 6 + 1 w/spot
50 x 4 + 2 w/spot
drop to 35 x 6
drop to 20 x 12 both arms at the same time

Hammer Wide Pulldowns
90/side x 8
100/side x 8
110/side x 6ish
- SUPERSET -
Alternating Hammer High Rows
Keeping chest up and constant tension on lower lats and back.
115/side x 8
125/side x 6
125/side x 4 ---> just dying with extreme lat burn

Wide Machine Rows
130 x 8
140 x 8
140 x 8.5
- SUPERSET -
Hammer Low Row Rhomboid Squeeze
Both arms at same time to hammer rhomboids.
65/side x 10
65/side x 10
65/side x 8 + a few extra at end alternating

[bull.dogz]

Do you ever have off days? Days you just don't feel like going in or training? You're always so gung ho!

[rich55]

NEW POWER LEG DAY 2/4:

Deadlifts 3RM
Shoulder width stance to pull more from the hams.
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 ---> first was real tough but got it

Front Squat Machine w/ Bands
Hooked up heavy blue bands to DB's on the ground. Nice and low for deep stretch.
NW x 8
100 x 8
200 x 8
290 x 8 ---> tough
340 x 8 -----> had to take a breath at the top to finish. Quads/hips are still a lil sore.

Lying Leg Curl Machine
80 x 8
100 x 8
110 x 8 ---> tough, but got it

Reverse Hypers
30 x 10
50 x 10
60 x 10

Seated Calf Raises
125 x 15
125 x 10
125 x 10
- TRISET -
Standing Calf Machine
160 x 8
160 x 7 + 3 after a few breaths
160 x 7 + 4 after a few breaths
- TRISET -
3-way Crunches
3 sets w/ 10 lb plate behind head

[rich55]

NEW POWER PUSH DAY 3/2:

Oh, yeah!! Gotta love new heavy chest days. James, Greg and Clint were on hand for this one. James has decided on doing the INBF Mid-American Amateur to win his pro card. If he keeps training with tenacity and consistency that he has been the last few weeks, then he will finally get it.

Flat Band Benchpress 3RM
Red bands doubled and attached to big DB's on the ground.
45 x 5
135 x 3
165 x 3
185 x 3
205 x 3
225 x 2 ---> failed hard on #3. Only got this once on 12/11

Incline DB Press 5RM
60 x 5
80 x 5
100 x 5 ---> tough
105 x 2 -----> failed on #3 barely.

Weighted Dips
BW x 7
45 x 7
55 x 7
70 x 7

Shoulder Stability Presses
Flat benchpress shoulder-width grip with green bands doubled over bar and 35 lbs dangling on each side. Poundage includes the dangle:
145 x 10
165 x 7
165 x 7

Standing DB Laterals
35 x 10
35 x 10
35 x 8 ---> done
- SUPERSET -
Rope Pulldowns
90 x 10
95 x 9
95 x 8

The last few sets felt like bands should have been attached still. Totally weird haha. VERY good start!