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

[rich55]

GREAT WEEK SO FAR, BACK PAIN CAN'T STOP ME!

Updates will be sporadic from now through September as we get ready to open our new gym. It's official, Beyond Limits Training has signed it's lease for a new commercial gym facility at 4300+ SF. The crazy thing is that in 23 days we move! But, I must praise God for giving us this amazing opportunity and it's insane how it has all come together. We are in the thick of equipment/supply orders, construction and all during the busy season of fall.

LEGS & BACK TWEAK:
And this time during our second opening, our training is not slacking one bit! James is aiming to win the lightweight Naturalmania WNBF pro card, Terrell has set his sights on winning the lightweight Cardinal Classic, and I'm a year out from earning a WNBF top 5 medal at the Mid-America Pro. On to legs...

Squats
Just felt AWESOME! 315 is starting to feel light.
45 x 10
135 x 10
225 x 8
315 x 8
385 x 8 ----> PR at this weight!

Straight-Leg Deadlifts Ascending Sets
Warmed up then one giant ascending set upward with NO REST. Just enough time to add plates.
135 x 10
225 x 6
275 x 6
305 x 6
335 x 6

Giant Sets!!!
Needless to say this was the culprit of the back pain. Weights weren't heavy but my supporting hips and glutes pulled tight on the leg presses and no-go on the back!

Walking DB Lunge: BW, 45, 65, 75
High Stance Leg Press: 450, 630, 720, 770 ----> and made it to #6 with care and it wasn't happy
Leg Extensions: 115, 160, 190
Walking DB Lunge: BW, 45, 65

Rested, ibuprofen, heat, liniment, ibuprofen, liniment and back for some chest & bis:

CHEST & BIS:

This workout felt AWESOME besides some humbling on the chain presses. Workout Grade: A

Flat Bench with Chains
65 lbs of added chain but a link or two stays on the ground. Weights don't include chain.
45 x 10
135 x 8
175 x 6
205 x 3 ---> easy
245 x 1 -----> kinda surprised by the stall on #2. Work to do!
185 x 9
135 x 14

Incline DB Press
Shoulders didn't warm up till the 3rd set, then they felt GREAT despite the difficulty from all the chain presses.
55 x 10
85 x 10
95 x 8
95 x 7
- SUPERSET -
Fat Grip Barbell Curls
50 x 10
70 x 10
90 x 10
100 x 6

Incline Hammer Curls
35 x 10
40 x 8
40 x 8 + 2 alternating after 20 seconds rest
- TRIPLE SET -
Seated Cable Flys
37.5 for 3 sets of 10 for 2 second contraction
- TRIPLE SET -
DB Pullovers
50 x 10
65 x 10
90 x 10 ----> easy

EZ Reverse Curls
70 x 15
75 x 11
- SUPERSET -
Behind Back Barbell Wrist Curls
95 x 15
105 x 12

[rich55]

ONE WEEK CLOSER TO GO TIME!

Well, we have a little over 2 weeks till we transition over to our new location for Beyond Limits Training. I just put a little update on my website at www.richbodyfit.com on the home page. Past week has been INSANE! Ordered rubber mats, mirrors and dumbbells shipped, ordered adjustable benches today with too long of a lead time, working on insurance transition, marketing stuff is in process.....

Could keep going there, but you get the point. Lifting has been rock solid. Back is better, thank God! I babied on back day and was feeling 90% by week end. Pushed back legs to Monday and have since opted for a new split since my training partners are 6 & 7 weeks out from their shows. After a GREAT Hoover Dam Fitness Camp, we hit bis calves and forearms:

Fat Grip Barbell Curls
50 x 10
70 x 10
90 x 10
100 x 7

Standing Alternating DB Curls
35 x 10
45 x 8
50 x 6 + 2 after a few breaths

Seated DB Zottman Curls
30 x 10
35 x 10
40 x 7

EZ Reverse Curls
75 x 15
75 x 11

Behind Back Wrist Curls
105 x 15
105 x 11

Seated Calf Raises
100 x 15
150 x 12
150 x 10

Leg Press Calf Raises
450 x 20
540 x 20
590 x 14

Oh, and hit quads today with no back discomfort. In short....

Squatted 395 x 4 and worked up to Low Leg Press with 630 supersetted with Leg Extensions with 230.

[rich55]

NEW SPLIT & CHEST DAY:

Well, it was decided today at my suggestion that we change our split to the following:

MON- QUADS
TUE- CHEST
WED- OFF
THU- BACK & HAMS
FRI- SHOULDERS
SAT- ARMS

The rationale was to give both James and Terrell adequate focus on everything due to our crazy schedules including calves, arms, posing. Basically, the stuff that is tough to get in when moving a gym. Also, this will allow dual focus to the legs each week and allow us to have decent workouts on Saturday after Hoover Dam. Arms is doable, but something like Back can be tough and not as productive. Come October, it's POWER baby!!!

Today's chest work:

Flat Bench with Chains
65 lbs of chain with a few links staying on the ground. Weights without chain. 245 smoked me last week for a one count, so went back to 235. I was REAL close to getting a 3rd rep.
45 x 15
135 x 8
205 x 4
235 x 2 ----> took a small tap on 3
235 x 1

Incline DB Press
Doesn't feel heavy, but tris just seem to go on #7. I'll keep blasting away!
60 x 10
85 x 8
100 x 6
100 x 6

Semi-Supinated DB Presses
Really a dynamic, chest pump, long head tri kinda move. Definitely pulls on the anterior delt as well.
60 x 20
65 x 20
70 x 14

Seated Cable Flys
2-second squeeze really just focusing on the isometric on my DAP
32.5 x 10
37.5 x 10
37.5 x 10
- SUPERSET -
DB Pullovers
70 x 10
85 x 10
95 x 10

And why not just do a little triceps work. Handed the selection to James and put my finish on it with a superset.

Slight Incline DB OH Extensions
60 x 10
70 x 10
80 x 9
- SUPERSET -
Dips
BW x 10
BW x 10
BW x 14

[rich55]

STILL GETTING AFTER IT WITH THE MOVE COMING UP!

We have just 4 days till the move to a new gym nearly 3 times the size of the old! This past week I put in about 100 hours with additional painting and construction work. This Thursday is the big move as we prep for a September 1 open.

BUT, that doesn't mean that I stop hitting the gym hard! I hit it four times this week and in some cases did 70% of normal volume, but made sure to focus on big compound movements. This past week in summary:

Bench with Chains: 235 + 65 lbs of chain x 2
Incline DB Press: 100's x 7
DB Skullcrushers: 40's x 10
Squats: 395 x 4
Deadlifts: 425 x 4
DB Bent-Over Rows: 90's for 8 two sets
Barbell Shrugs Behind Back: 325 x 8

Decent work for lack of sleep, too much work and eating off schedule. Come September 1 it's on! And we have some new toys to play with. There are a whole slew of competitors and potential competitors getting ready to join the new gym. This will be one of the best places to train!

[bull.dogz]

Congrats on the bigger and better gym!!!

How's the baby?

[pu12en12g]

WOW ! Congrats on opening your own gym rich !!!

[rich55]

Congrats on the bigger and better gym!!!

How's the baby?

Thanks! We survived the gym and the new pad is AWESOME! Baby Ava just turned one and is hyper active beauty who is SO much fun. Just put some new pix on facebook.

WOW ! Congrats on opening your own gym rich !!!

Thanks PT! Stay tuned brotha!! Road trip for the Arnold? CL should make it happen. Heck, we could do something REAL cool! Brainstorming is in process. Forget about the Expo. I'm talking natty seminar with the best natties.

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

NEW BEYOND LIMITS GYM & NEW GOALS!

When you have to log back in, then you know it's been too long since you've been here. Well, we have moved our 1800 SF training studio into a 4300+SF full commercial gym. In basically 3 weeks we did 90% of all construction, painting, etc while working at the old space and then moved and settled back in. We are still working to finalize final details for photography next week, but my schedule is getting back to normal...whatever that may be.

New Toys at our Disposal:
Good military bench, preacher bench, hammer shoulder press, hammer MTS biceps, hammer MTS triceps, full Life Fitness crossover unit, chest-supported row, a larger classroom for posing/classes and indoor space for tires and ropes. My wish list for the NEAR future includes a box, glute ham bench, prowler, more chains, etc, etc.

Current Assessment:
After a week off and some inconsistency here and there, I have maintained strength about 95-100%. BUT, i have lost some fullness, size and/or body fat during the process. Really hard to tell, but I know I must be bigger. I was doing TONS of manual labor for several weeks with less food than usual and dropped from 188 to 183. Strength is still there on most things with some of weaker areas suffering just a tad after a good week plus back after it.

Now for the New Goals:
This past year of offseason, I have sat a higher body weight than before between 187-190 on average. At first I was fat and then recomped back up slowly to the same weight of better quality. I am leaner, but now would like to really pack it on between now and year end to get back up around 190.

Really though the numbers that will matter between now and spring are my squat, bench and deadlift. Yup, I am going to be doing some power lifting straight up with my Westside hybrid split. And with Max Effort days are going to be some serious 1-3 RM lifting. I will mix in a little bodybuilding here and there, cuz after all I am a bodybuilder.

Yeah, so I've done this twice before for 10-12 weeks cycles and mixed into existing training. BUT, the difference here is the added accountability of measured 1RM's at the start, middle and end with progress pictures to boot! That's right. I'm down to 11 months till I set foot back on the WNBF stage, so drastic times call for drastic measures.

So, all of this will kick off at the beginning of October once my training partners James McGuire and Terrell Campbell finish competing and hopefully with a WNBF pro card for Mr. James at last. We've got a good group of people training at the new gym and it just keeps growing!

LAST TWO WORKOUT HIGHLIGHTS:

Squat: 395 x 4
Front Squat to Ground: 255 x 3
Wide-Grip Pullups: 45 x 6, 55 x 4
1-Arm Chain Rows: 139 x 8, 151 x 6

Now, to just finish off a solid week with a little shoulder and tri emphasized push workout. Really missing deadlifts since the move, but the core/glutes are taxed.

[bull.dogz]

Thanks! We survived the gym and the new pad is AWESOME! Baby Ava just turned one and is hyper active beauty who is SO much fun. Just put some new pix on facebook.

We're not facebook friends.

[rich55]

We're not facebook friends.

Well, let's make that happen then. Searching facebook. I need more CL facebook connections.

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DEADLIFT DAY, LIGHT LEGS 9/13:

Really just wanted to focus on getting back into the deadlift after a month break since our move. Didn't want to go too hard, for a heavy squat day on Thursday.

Deadlifts
Sumo style
135 x 10
225 x 8
315 x 5
365 x 3
405 x 3

Dynamic Box Squats Below Parallel
About an inch or two below parallel deloading. Minute rest between sets.
135 x 2
175 x 2
205 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

Ball Crunches
3 sets of 12-15

Seated Calf Raises
3 sets of 10-15 with 100-150. Been about two months since I've done calves. Bows head in shame.

NOTES:
That's it. Just wanted to do some deads, box squats and stuff I haven't done in a while (namely abs & calves}. Had a great shoulder and tri day on Friday before taking a long weekend in Nashville. Hit 245 x 3 on CBBP and 255 x 1, then did 185 for 18 on CGBP board 21's. Rest of the workout was awesome leaving me sore all weekend. Time for a great week!

[bull.dogz]

http://www.facebook.com/home.php?ref=home#!/bulldogz

[rich55]

http://www.facebook.com/home.php?ref=home#!/bulldogz

Cool, let's be friends.



Today Got Away, But Tomorrow Won't

Good ole James left today for the INBF Naturalmania Nationals this Saturday in NYC! He is looking SICK and is certainly the front-runner in the lightweight class after finishing 2nd at the Hercules in 2008 and 2nd at the Naturalmania last year to the overall winner. He is due and looks his best. We will be praying hard for him!

BUT, with James gone my workload increases. Especially with several little cosmetic things sitting around the gym not yet done that have started to drive me nuts. Plus, business is going great and keeping us busy with sign-ups, new clients and about a dozen clients doing fall shows.

Chest day got cut short due to trying to bolt down the squat rack to the platform and the platform to concrete while doing an interview and training. Yeah, so I did a back to the basics chest and biceps day in 45 minutes.

Benchpress
Haven't done traditional benches, but figured why not with the upcoming power phase. Nothing to write home about for sure.
45 x 10
135 x 8
185 x 5
225 x 5
245 x 3
265 x 2

Incline Bench
135 x 10
185 x 8
205 x 6
225 x 3

Barbell Curls
45 x 15
65 x 10
85 x 10
105 x 7

Dips
BW x 10
45 x 8
70 x 8
95 x 5

EZ Close Grip Preacher Curls
50 x 10
60 x 10
70 x 14

Was going to train back today, but Terrell was running late (training partner), so I started doing administrative stuff and then had to make a trip to Nutrition X and Lowes. Meal timing was off and I just kept doing a few things around the gym to make some of our lunchtime ladies a little happier.

So, planning to do some back tomorrow and then legs a bit later.

[rich55]

Pics of new gym!!!

Totally agree that I need to get some up. Honestly though if I take them, they take a huge chunk of the room out because I need a wide range lens. Having a photographer come out very soon.

So I logged out, took a look at your post, and now I had to log back in because dang!... it seems you are raising the bar here very quickly with the squats.

Nice!

You say dang, yet you hit 425 for 4. You suck! Haha BTW, I seriously wrote all your numbers on our new board. Impressive stuff and we have many starting offseason prep very soon. I will send a pic to you and I'm sure you'll get a laugh. Was pretty pleased with 405. Next up 415.


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

BACK & SHOULDERS

This week has been rough with sleep and stress, but trying to keep pushing. We have a few final humps to get over project-wise with the new gym and then it's good to go. Started tired, but then got after it. Volume lower than typical, but switching gears very soon to power so no matter.

Barbell Corner T-Bar Rows
Really like to focus on connection on these with hard squeeze and stretch. Not counting bar.
70 x 10
115 x 10
155 x 10
180 x 8
225 x 3 ---> sloppy. Terrell's call. Will do 205 first next time.

Military Press
Love the new addition.
45 x 10
95 x 10
145 x 8
185 x 6
195 x 3
- SUPERSET -
Wide-Grip Pullups
BW x 10
25 x 8
45 x 6
55 x 5 --> with a little help on 5

Barbell Front Shrugs
185 x 10
275 x 10
325 x 5 ---> Really need to shrug more often, just no good on this one
- TRISET -
Straight Arm Pulldowns with rope
47.5 x 15
57.5 x 15
67.5 x 11
Did some extra medium and low pulley rows after last set to failure.
- TRISET -
Bent-Over DB Laterals
20 x 10
30 x 10
35 x 10
Did some extra rows at the end for feel and finish

ARMS tomorrow!! Oh, and quick review of leg day:

Squats- 405 x 3

Did more, but that was the highlight.

[rich55]

GETTING HUNGRY FOR GAINS / PRO WNBF UPDATE:

It was hard for me to go from ME Legs to DE Upper Body after what I saw happen at the WNBF U.S. Cup on Saturday. Francisco, Tyler English, Joe Farese, Lael Sauter, Diamond Harding, Josh Penkin, etc, etc. kicking butt in the top 6. I've got some SERIOUS work to do here. The lineups are just getting deeper and deeper, bigger and bigger. Top 5 from last weekend:



I was pretty pleased with my ME leg workout as a baseline max for my squat (squatted 435 x 1), but there is nothing too exciting about a lighter volume day when it's the first of it's kind. Not to mention my workout was cut short about 15 minutes as I had some important administrative work to get done that was time sensitive.

DE UPPER BODY:

Speed Bench
Less than a minute rest between sets regular, close & wide grips varied.
45 x 10
95 x 3
135 x 3
135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
165 x 3
165 x 3
165 x 3

Military Press
45 x 10
95 x 8
135 x 8
185 x 6
185 x 6

Semi-Supinated DB Presses
60 x 20
65 x 20
70 x 21 ---> and not one more in the tank
- SUPERSET -
Chest Supported Wide Rows
70 x 8
115 x 8
145 x 8

Decline DB Skulls
30 x 8
35 x 8
35 x 8
40 x 2, 35 x 4 ---> big difference
- SUPERSET -
Preacher EZ Close-Grip Curls
60 x 8
70 x 8
80 x 8
80 x 8

My Thoughts: B- Low volume need more back & bis and will pummel them a big harder on my next upper day this week. BUT, I had to cut it short, so I could make something BIG happen....

Wait for it....

IT'S OFFICIAL...

THE PRO MEN'S TOURNAMENT OF CHAMPIONS

...has landed at the 2011 INBF/WNBF Natural Buckeye Classic on April 16! $4,000 to the Pro Men's top 5 to take place at the Greater Columbus Convention Center. The contract is inked and we are now moving forward into a big weekend to kick off promoting at the Cardinal Classic in Youngstown, Ohio. www.NaturalBuckeyeClassic.com

We have 7 from Beyond Limits Training competing across the open, masters, novice, bodybuilding and figure classes. I will be judging and promoting our good sport of natural bodybuilding! With the busy weekend, I will be doing an entire ME upper body workout Friday and will carve an entire 90 minutes out for a brutal day to leave me feeling some DOMS across the weekend. Tomorrow is DE Legs!

[rich55]

NICE @ making it official

Oh, an I might end up having to catch up a little bit with Trevor on Sunday at your gym with a serious back attack. Should be good.

Go for it. Your keycard is good to go.

Great Job Rich. Congrate on the new additions to your show. (WNBF Pro class's and INBF Wheelchair National Championship)
Its all coming together.

Thanks, Rich! Yes, we are SUPER excited to begin promoting full speed.


DE LEG DAY:

Solid DE leg day. With only 50 minutes to knock it out, I got it done! Really a fundamentals day as I recap.

Below Parallel Speed Box Squats
45 x 8
135 x 5
185 x 2
185 x 2
205 x 2
205 x 2
225 x 2
225 x 2
235 x 2
235 x 2

High Platform Speed Deads
Want to pull a decent 3RM next Monday and thought these may help. About 3-4" up. A bit high, but all I had to work with. Wanted to do a little more weight than usual on these to better prep. ME deads is my next test I'm working up to.
135 x 8
225 x 2
225 x 2
275 x 2
275 x 2
315 x 2
315 x 2

Single Leg Split Squats
25 lb DB's x 10/leg
45 lb DB's x 10/leg
65 lb DB's x 10/leg
- SUPERSET -
Seated Leg Curls
115 x 10
145 x 10
175 x 10

WORKOUT GRADE = A Pleased for a DE day.

Hitting upper body hard and heavy tomorrow and then off to the Cardinal Classic!

[rich55]

TEAM BEYOND LIMITS TEARS IT UP!

The end of my week did not end as expected with some abbreviated training much to my dismay. But, I have put that all behind me after prepping 7 people for the Cardinal this past weekend. And the results:

- 6 first place finishes
- Novice Overall & Masters Overall titles
- 2 WNBF Pro Cards
- 2nd place, 3rd place and 5th place

Yeah, wow. I've never seen anything like it before at any show by anyone and it left me humbled and thankful. Especially after James taking his WNBF Pro Card last weekend! Congrats to our team and there are plenty of pictures out on facebook.

The past 2 months of moving my gym, construction and prepping people has been a strain. But, I push forward. Here is the only photo I need to see before my final set of deadlifts. Thanks Francisco for the motivation and prioritization.




ME DEADLIFT DAY:

Deads
135 x 10
225 x 8
275 x 5
325 x 3
365 x 3
385 x 3
405 x 3
425 x 3

High Stance Leg Press
Very good control. Need to stick with these for a little while.
450 x 15
630 x 10
810 x 10

Banded Glute Ham Hybrid
Elevated our nice hyper bench up 10 inches and took a light band around our neck and anchored at the bottom to perform some glute hams.
BW x 10 plus light band
BW x 10 plus light band
10 lbs at chest x 10 plus light band

Leg Extensions
Wanted some isolated quad work. Felt easy even with 2-count hold at top.
115 x 10
160 x 10
205 x 10
235 x 10

My Grade & Thoughts: A

Gave me confidence rolling into tomorrow's upper body day. Going to put a little hurt on my back and tris on my DE upper body day tomorrow. Still working towards my bench and deadlift max and progress pictures in 2 weeks. Squat was 435 x 1 with just a belt. Numbers won't be great, but just a starting point.