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

[rich55]

MAX EFFORT CHEST, BACK & ARMS:

I will focus on logging my upper body max effort days, but just a quick recap of my dynamic leg day:

Box Squat- Worked up to 315 with very good speed
GHR's- 20 lbs x 8, BW x 13
Straight Leg Deads- 335 x 8
Weighted Decline Situp & Prowler Sprints to finish

And yes, I was down for an hour afterwards.


Max Effort Chest:

Flat Bench
Historically, I haven't worked bench much due to shoulder strain and weak tris. But no more. I am seeing my entire upper body come up with proper training.
45 x 10
135 x 10
185 x 5
225 x 3
245 x 3
265 x 3
280 x 2
290 x 1 ---> PR, nicked the bench twice coming up and still pushed it up. Gotta get a better flat bench.
295 x miss

Flat DB Press
60 x 10
80 x 8
100 x 8
110 x 5

Had only 5 minutes left to bang out chest, so a hurtful move was selected...

Incline DB Squeeze Presses to Flys
Pushing dumbbells together hard and flexing the whole way up then flying. Ouch!!!
40 x 10 and 40 x 10
45 x 10 and 45 x 8
45 x 12, rest 20 seconds, 45 x 7

Not used to lactic acid accumulated by those moves. Keeper! Short and sweet chest workout.

Back & Arms:

Only 60 minutes to get this done and really wanted to save my core after Thursday's training, so no bent-over movements.

Barbell Curls
45 x 10
65 x 10
85 x 8
105 x 6
120 x 5 ---> PR, took a spot on 6
- SUPERSET -
Straight Bar Skullcrushers
JM Presses dramatically improved this move
45 x 10
65 x 10
85 x 10
105 x 10 ----> took several breaths and much effort to get this, PR
110 x 5

Wide-Grip Pullups
No help from my bis here, so not too shabby.
BW x 10
25 x 8
45 x 6
70 x 3 + 1 w/spot, dropped to BW x 7

Cable Pushdowns
57.5 x 10
65 x 10
72.5 x 8 + 2 after a few breaths, back was burning haha
72.5 x 10 taking a bit more time btw sets
- Superset -
Hanging Rows
BW x 10
BW x 8
BW x 7
BW x 7

Everything is starting to burn at this point...chest, back, arms and panting pretty hard

Hammer Curls to Across Chest Hammers Alternating
Hammer Curl one arm, then the other, Across Chest Hammer one arm then the other
40 x 8 each arm each way
45 x 8 each arm each way
50 x 5 each arm each way

Across Chest Hammers
60 x 6
70 x 6

Smith Machine Shrugs
2-second squeeze at top.
185 x 10
275 x 10
325 x 10
345 x 7

Band Pull Aparts
Micro band doubled
15, 15, 12 ouch

[farmerson12]

The Prowler is such a bittersweet invention! One of my favorite pieces of equipment. How have you been man?

[rich55]

The Prowler is such a bittersweet invention! One of my favorite pieces of equipment. How have you been man?

Yes it is! Brutal piece of equipment. I've been great. Family is good, business is good and training keeps going up. How about yourself?



ANOTHER SNAPSHOT OF THE PAST FEW DAYS:

We had a great Thanksgiving and the past week has been rock solid. Squats have hit plateau, but upper body strength continues to rise. Time to switch the leg training up deadlifts!

Benchpress- 275 x 3, 295 x 1
Flat DB Press- 110's x 6
Barbell Curls- 125 x 3
Straight-Bar Skulls- 105 x 10
Squats- 445 miss
Glute Ham Raises- 25 x 8
Incline Bench- 240 x 3
Plate Loaded Prone Rows-160 x 6
Smith Shrugs in Front-- 365 x 6
EZ Reverse Curls- 90 x 11

I'm sitting around 187 right now and am at my leanest at this body weight.

[rich55]

QUICK UDPATE:

Last week I hit plateaus on most of my big movements. My strength maintained. So, this week will see some changes in training. I'm due for a little break, but will wait till our vacation in January. The goal for this week is more sleep and more food. So, off to drink a shake and get some Z's.

Many new business things in the works including a powerlifting, strongman/woman, Beyond Fit games of sorts next summer! Gotta blow it up!!

Deadlifts tomorrow!

[bull.dogz]

Oh, interesting!!! Can't wait to see what you've got going.

[rich55]

6 MONTHS TILL SHOWTIME!

The title says it all as I prepare for the WNBF Pro Men's Southern Natural Championships in Austin, Texas! I have 26 weeks and in just 2 weeks the first phase of my "diet" begins. I've slacked off with this journal for good reason, but as my attention to detail improves going in so will this journal. I've had a few things going on including moving a Beyond Limits Training into a 4300 SF facility in September, growing that gym, getting things ready for the INBF Natural Buckeye Classic in April, prepping people for spring shows and creating our Strength Games in August just to name a few. All this while trying to be the best man of God, husband and father possible.

Progress Report:

I just returned on Saturday from vacation and taking some needed time off before beginning prep. My body feels good minus a little nagging shoulder impingement caused initially by deadlifting. It was most recently affected by stabilizing on some isolated curls strangely enough, but these things happen and I will survive. It has caused me to back off just a touch on my pressing and causes some instinctive training from time to time to work around it. Blah, blah, now the real report....

ME NOW VS. ME IN 2008

My weight has been at it's highest around 188-190 and certainly my leanest. In previous offseasons I hovered at around 180-185. My good legs are much better all around and sometimes scare me when I look at them...seriously. My hamstrings are dropping nicely, I can feel the detail in them and my glutes are much thicker. Lats are wider and back is thicker, but both need to come up even more especially upper back and rhomboid thickness. Triceps are a little thicker and biceps a smidge. My chest feels more full and it's kind of hard to tell about the delts. Point is that my legs are looking real good and my upper body needs pounding, but what is new.

My strength is PR'ed across the board from pullups to rows, deadlifts to squats, curls to skullcruchers, db presses to benchpress. I plan on keeping the focus on good hard heavy training, while throwing in some more excruciating stuff here and there. I grew my current PL total from 1175 to 1200 from October to December as well:

Squat = 435 to 435 (no change)
Bench = 285 to 295 (+10)
Deadlift = 455 to 470 (+15)

I'm trying to focus too much on those numbers right now, but more on quality lean mass. But hard and heavy gets it done. We've worked the deads for some time now with good success and now I'm going to work more squats, rack deads, occasional pulls off the ground and bench if the shoulder allows.

Precontest Plan:

6 months out and as much clean food as I can tolerate. No cheating, but just lots of clean food. I don't plan on doing any cardio to start, but look forward to messing around with our strongman tools and other torturous toys we have at Beyond Limits as spring comes near. I plan on using Strongman Saturdays going into our Strength Games for cardio. It will certainly add a thickness benefit and burn some cals. I will devise my diet and supplement plan this week. The most important thing I can do is have a great week in the gym back. 90% strength is fine by me after chilling at Universal Studios in Florida this past week. Let's do it!

[bull.dogz]

And so it begins!!

[bull.dogz]

And so it begins!!

[rich55]

And so it begins!!

Yup, yup!!!

REALLY Lame Update:

Two weeks with no full leg training and 10 days of squatting. I opted for upper body workouts Monday and Saturday last week targeting weak points. Went back to regular squats. 135 x 10, 225 x8, 315 x 1.....hamstring cramp haha.

I have to laugh b/c it's lame. Did some lighter leg extensions for 10-15 reps not even touching 200 to finish b/c any hammy involvement was a no-go. Staying smart. Top it off, i had some stomach issues postworkout. So, I may do some legs on Thursday again to regain my man card. Chest tomorrow.

[rich55]

GETTING BACK AFTER CHEST:

Decent workout today with not too much volume as I'm just getting back after it and trying to watch the shoulder.

Benchpress
45 x 12
135 x 8
185 x 6
225 x 5
255 x 3
275 x 2 ---> took a spot on 3
285 x 1

Incline DB Press
Not really trying to beast the weight on these, but trying to slow down the negative and pause at the bottom to get the most out of my chest. Felt great, despite the difficulty for me to keep it light.
55 x 10
75 x 10
90 x 7
90 x 6

DB Pullovers
Hardest squeeze on the chest at the top as humanly possible.
70 x 10
85 x 10
100 x 10

Rope Extensions & Kneeling Overhead Rope Extensions
Didn't really track the weight as I just went as heavy as possible on the first move and focus on the squeeze on the second. 7 sets in total for some extra triceps work.

Tried to finish up with cable flys, plyo pushups and my shoulder just wasn't feeling it. Guess it prefers heavy, jeez. Off day tomorrow and then deads, back and a quad move to finish. Has me thinking about psyching myself up already.

[rich55]

CRUSHED BACK LAST WEEK & KILLED LEGS TODAY!

Wrapped up an insanely busy schedule last week and started off with another busy day today, BUT the training has been great! Back day AWESOME:

Rack Deadlifts
Started only a few inches up off the ground and then moved to just below the knee. Rough getting back after it, but real good. 2 weeks with no deads or heavy squats = ouch.
135 x 10
225 x 8
315 x 6
405 x 3
435 x 3
405 x 3 ---> raised to just below knee
405 x 10 ----> had to push big Nate

Wide-Grip Lat Pulldowns
Heavy stack for full stretch and static squeeze as always.
120 x 10
140 x 10
160 x 10
170 x 8
170 x 7

1-Arm DB Rows
Not too shabby for 2 months and no 1-arm row. Added a 19 lb chain to the 120.
80 x 8/arm
100 x 8/arm
120 x 8/arm
139 x 8/arm

Plate Loaded Prone Rows
70 x 8
90 x 8
115 x 7
- SUPERSET -
Band Pull Aparts
Micro doubled for 3 sets x 12

Spent. I was REALLY sore for 3 days along my entire back and I wasn't alone. Same plan for this week. Hit 85's on Arnold Presses for 6 on shoulder day, Hammer Curled 60's x 6 strict and pushdowns for 92.5 x 8 controlled (~185 on normal stack). Solid, but LEGS today:

Squats
First hard squat day in 17 days and hit a PR. Wow.
45 x 10
135 x 10
225 x 8
315 x 5
365 x 5 ----> felt light
405 x 5 ------> 405 rep PR!!

Glute Ham Raises
This took some adjusting getting back into.
BW x 8
10 lbs x 8
20 lbs x 6 ----> enough of those today

Walking DB Lunges
Need to count these out, but some of said 15/leg from one end of the gym to the other.
BW, 45's, 70's -----> 80's next week

Leg Extensions
Knees have to get used to these again.
115 x 15
175 x 10
205 x 10 ---> not too tough but easing into them

[rich55]

TIME TO CHANGE UP CHEST

It's important to know when to change up your training. After working my bench back up to a 270 x 3 and 275 x 2 following the shoulder tweak, I've stalled. Strength is 95% on chest presses right now, but chest size is improved. Stabilization at shoulder joint and triceps strength need improved. I have a few ideas for next week, but I have to be careful as my shoulder continues to recover. Anterior soreness has turned into posterior tightness.

Bench
45 x 10
135 x 8
185 x 6
225 x 4
255 x 3
275 x 2
225 x 8

Incline DB Presses
SLOW negatives with pause at the bottom to get the most out of my chest possible.
60 x 10
80 x 10
90 x 6
90 x 5

DB Pullovers
65 x 10
90 x 10
110 x 5

Neutral Grip DB Presses
55 x 20
65 x 20
80 x 10

Kinda had to speed up the end of the workout with a few competitive clients sessions approaching. They pushed big weight, winded and one tossed. Decent day.

[rich55]

Overall a GREAT week in the gym. Chest was crushed, did some extra arms on Wednesday with lower volume, CRUSHED back on Thursday, same for shoulders on Friday and felt just incredible with ARMS today. This may have been one of my best week's of training that I can remember recently. Thank God! The timing is perfect as I roll into my first week of my "diet."

And I hit 191.4 yesterday on the scale yesterday. I added back Blue Gene this week and my chewing regiment puts into effect quickly. First phase of my diet is more of a lean gaining/hardening phase. With 3850 calories on training days with 520 g of carbs and 3250 on off days. This is just a bit more than now, but entirely clean. In one week, I will take some progress pictures. Let's do this! Cheers to another incredible week in the gym with a full log of my training.

24 weeks till the WNBF Natural Southern Championships!

I will be bringing a much different version of myself to stage.

[bull.dogz]

Dont' think I can bring myself to chew my BG yet.

[rich55]

Dont' think I can bring myself to chew my BG yet.

I love it! Totally works. One of my clients who is an insane female bodybuilder who has natty pro potential sent me a text saying, "Extreme results, demand extreme measures!" Hehe.

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

DAY 1 OF 24 WEEKS - LEGS!

An hour in the kitchen prepping 3800+ calories is not fun with a little one running around. Today was definitely a challenge eating that much clean food, but it should get better. I probably finished 3300 calories to keep myself from puking during legs and as a result of nausea from the training. I didn't stuff down meal 2, but it really didn't help that much as I was still tasting steak. Gym administrative work pushed back meal 2 too close to training time.

Squats
I will probably do an extra warm-up next week. Hips were pretty stiff, but I was kinda in a hurry. Real good control and depth on 415.
45 x 10
135 x 8
225 x 6
315 x 5
365 x 5
415 x 4 ---> PR at that weight

Glute Ham Raises
BW x 8
15 x 8
25 x 8
30 x 4

Walking DB Lunges
Counted them up. 17-18 steps per leg from one end of the gym to the other.
BW
50's
80's ---> moving on up!

Leg Extensions
2-second hold at top.
115 x 15
175 x 10
235 x 12

Leg day motivation: This guy ---> Francisco Montealegre



Mutant quad sweep.