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

[rich55]

LEGS ARE SMOKED!

If one body part was to carry me on that WNBF stage down in Texas in 21 weeks that would be my legs. So, I take great pride in training my legs ultra hard. I must give it to my training partners Nate Dunning and Terrell Campbell for pushing me through this one today. Nate has been nipping at my heals for 6 months now and has certainly helped pushed me and Terrell is just insane. James has been on the DL for over a week now, but is getting back into it.

Squats
45 x 10
135 x 10
225 x 8
275 x 5
315 x 5
365 x 5
415 x 5
315 x 20

CRUSHED! But, better than last week.

Glute Ham Raises
These were quite brutal after all that.
BW x 8
10 lbs x 8
20 lbs x 7 ---> and done

Leg Extensions
Good, strong contractions at the top on these as usual
115 x 15
175 x 10
205 x 10
235 x 12

Done. Really, I didn't have any lunging or leg pressing left in the tank. I wanted to save the possibility for deadlifting from the ground maybe on Thursday, but we will see. Hope to crush my chest into oblivion tomorrow as well.

Oh, and I have vids of the squatting, but it will be released in a full gym compilation of our members this week titled, "Just a Normal Week at Beyond Limits Training."

[rich55]

GROUP CHEST DAY:

Well James got back in the swing and as we were starting chest, Adam and Seth were getting ready to start chest as well. They started with bench and us dumbbells, but it turned into one great mix-up with also another upcoming fall figure competitor/client doing some bench and dumbbell work with us. Very pleased with the effort especially after legs on Monday. Going to be tired tomorrow!

Flat DB Press
60 x 10
80 x 10
100 x 8
120 x 4
120 x 3
100 x 12
80 x 21

Flat Bench with Chains
Plus about 60 lbs of chain at the top.
95 x 10
135 x 10
185 x 6
215 x 4
225 x 1 ---> went down REAL slow and paused to convey TUT to a few

Incline DB Flys
50 x 10
65 x 10
75 x 8
80 x 5

Pushups on Medicine Balls
Real focused on getting deep and firing hard out of the hole for 3 sets of 10-15 to finish

[rich55]

CRAZY DAY, BUT CRUSHED SOME ARMS!

Today, was definitely crazy. It was an overall tough day, but amidst it all I did crush my arms. Couple news flashes:

- James and I just did an interview today on NBB Radio about Beyond Limits during the Arnold and the Buckeye Classic/Tournament of Champions. It will be up next week some time.
- Also, the Tournament of Champions is heating up! Entries are rolling in slowly as show registration always goes, but we've had many top pros very interested with a Pro winner from last year already in.

And today's training without weights cuz I'm beat:

Alternating DB Hammer Curls 10, 8, 8, 6, 4, 15
Triceps Pushdowns 15, 15, 15, 12, 10, 15
Fat Grip Barbell Curls 10, 10, 10, 7
Barbell Skullcrushers 10, 10, 10, 6, 15
1-Arm DB Spider Curls 10, 8
Overhead Cable Extensions 10, 10, 8
Reverse Wrist Curls 15, 12, 10
Behind Back Wrist Curls 15
Seated Calf Raises 15, 8, 8, 12

Just noticed how crushed my forearms feel as I typed. Ouch! My thought today:

I feel like an honorary WNBF Pro, because I have yet to take home any hardware on a Pro stage.

My back is getting a beatdown tomorrow!!

[rich55]

IN FULL CONTEST PREP SWING!

Just looked and saw my last post in here was 20 days ago. Wow! The whirlwind leading into the Arnold has left me in a tailspin, but I'm still prepping hard!!

ARNOLD REPORT AT BEYOND LIMITS TRAINING:

I prepped and manned the gym much of the Arnold Weekend with my own highlights including meeting a ton of natural pros who came through our doors. I really enjoyed hitting legs with Robert Peacock, Toni West and a whole slew of people. Having "Superhuman" Neumann from NBB Radio in was cool to hype up some of the spring shows. We did an interview just before the Arnold on there talking about the weekend and inaugural WNBF Pro Men's Tournament of Champions:

http://naturalbodybuildingradio.com/...-to-the-arnold

We also crushed some chest on Saturday with Ray Love-Palomar. I really enjoyed smashing some iron with my old friend Matt Stolz aka The_Animal11. Meeting Brian Whitacre and Kurt Weidner was quite cool and humbling due to their incredible size. Kurt later messaged me,

"Thanks again for allowing us to use your gym for a workout Saturday! I love the atmosphere! What a great place! You're doing a great thing for the organization and the sport by promoting this upcoming show."

That was quite an honor coming from an accomplished veteran in the sport. Seeing Rob Moran carry around his incredible upper body has left me crushing my arms in the gym since then haha. All in all a great weekend and one of the busiest weeks following in preparing clients for spring shows/preparing for the Buckeye Classic. All this is trying to do more around the house and diet

MY PREP IN SHORT:

Going GREAT!! I'm down just under 182 from 191 and strength is still great. I'm trying to work on the basic power movements, going heavy, increasing volume and more complete annihilation. Each week I feel myself slim down and I literally crush it in the gym to fill it back out again. I was feeling quite full and noticeably leaner today. A little time in the tanning bad throughout this weekend and some man-scaping and I should take some progress pictures.

Carbs are still pretty high above 400 g on most days, but I do play with them on lower work days. I've also been cheating once per week as long as I make progress. 17 weeks out this coming weekend from the WNBF Southern Natural Championships!

Squats: 440 x 1
Deads: 455 x 1 last week
Bench: 275 x 1 ----> pretty weak after getting back after the bench just last week after my shoulder issues a little while back

Dipped 90 x 8 controlled and 115 x 3, Wide-Grip Pullups 45 x 5 real controlled, Military Press 190 x 5, 205 x 2, Curled some 50's super strict for 5 alternating maintaining supination throughout. Barbell Skullcrushers were down a touch hitting 100 x 6. All in all feeling pretty good!

CONTROLLED LABS VIDS COMING SOON!

Oh, and we will be filming some Controlled Labs product vids at Beyond Limits Training here in April. Lookout!

To quote "Superhuman" Neumann after the Arnold on the following show:

"This Rich Lauro, that guy can train! I see all these guys working out hard. Rich is getting ready for a show. He worked harder than any of them did. He took it to absolute failure. He just fell to the floor."

LET'S DO THIS!

[bull.dogz]

That's so awesome Rich! Sounds like you've been having a blast!!

[rich55]

That's so awesome Rich! Sounds like you've been having a blast!!

Yes, I am. Hard work though. Thanks Laurie!




QUICK UPDATE: LEANER & GOING FOR STRENGTH THIS WEEK

Last week is gone in a blink of an eye and I feel like I'd give it a 90% grade giving all the effort possible. I gave it my all, but would have liked my strength to have been better pressing and squatting. I missed at 280 on bench and 445 on squat. Sad on the benching, but I always feel that lockout weakens as I diet. I'm now 10 lbs lighter to 181 and have dropped 1.5 inches off my waist in 7 weeks. I'm happy with that progression and pace.

Gotta keep the strength up and improve a bit on bench after the shoulder twinge a few months back, so I did some speed and CGB work Saturday. This week, I'm revising my old Westside Hybrid and it may just be this week who knows.

MON- DYNAMIC LOWER - Box Squats, SLDL's, Low/Wide Leg Press
TUE- UPPER BODY - Heavy Bench, Shrugs, Straight-Arm Pulls, Military Press, Laterals, Arms, Heavy Rope Swings
WED - OFF
THU - HEAVY LEGS - Squats, Lunges, GHR's, Prowler
FRI - PUSH - Speed Bench, Pound my chest & tris to oblivion
SAT- PULL - Pound my back & bis to oblivion

[rich55]

DYNAMIC LEG DAY - BOX SQUATS:

It's been a few weeks since I've done box squats and a few months since I've done straight-legs, so mixed it up since I'm doing more volume at the end of the week. Passed on leg presses due to tight lower back in exchange for leg extensions.

Dynamic Box Squats
45 x 10
135 x 8
185 x 5
225 x 5
275 x 2
315 x 2
335 x 2
355 x 2 ------> better speed than usual
375 x 2 ----> #2 slowed WAY down

Straight Leg Deads
Went lighter to start since I haven't done these in time. Did slow negatives and even pauses at the bottom.
135 x 10
225 x 8
315 x 8
- SUPERSET -
Standing Smith Calves
185 x 10
225 x 10
275 x 8
275 x 7
225 x 12

Leg Extensions
Certainly a lot more definition in my legs since the last time I did these
115 x 15
160 x 15
205 x 15
240 x 8 ----> vastus medialis was SUPER tight. Will crush these again next week.

Other: Seated Calf Raises, Decline Situps and Decline Reverse Crunches

MY THOUGHTS:

Very pleased with this workout and looking forward to hitting legs again later in the week. I really look forward to seeing what my legs look like in July. My quad sweep is improved and hamstrings much improved. I am psyched for upper body tomorrow!

[rich55]

UPPER BODY DAY:

Yeah, so I've determined more split training is better for my compulsive more, more, more mentality precontest. Hit 305 on the 2-Board Press, Rowed some 90's Prone in a bench super controlled for 4 reps and rocked the 75's x 8. Hit 185 x 6 on Military and 205 x 3. Want more arms for sure this week.

I cleaned up today with some Smith Behind Back Shrugs, Wrist Curls, Behind Back Wrist Curls and 30-second DB Shrugs with nothing but chalk. Did some Prone Rear Delt Laterals as well. Upper back, rear delts and forearms. Heck I might even hit some more bis tomorrow before doing legs. We'll see. Just rolling with it and still eating plenty to respond.

Weight is still sitting at 182, which kind of freaks me out but I keep getting slowly leaner. Friday is always my deadline for waist, mirror and scale checks. Legs are hardening up and waist is coming down too. It just tells me I may be closer to 165 come go time.

[rich55]

Some progress pix. Legs are actually sitting quite lean versus 8 weeks ago despite what you can't see in the pix. Cross-striations are coming up the quad sweep nicely. 16 weeks to go and much work to do. These pix are motivation.

Training this week was decent. Back work great, legs good, arms good, chest decent and slacked on the shoulders a little despite the heavy Military's. Did plenty of calf and forearm work, which is good. Was rushed today on chest due to 18 or so in posing class, but still feel like I did some damage.

[rich55]

PRETTY SOLID BACK DAY:

I was crazy busy from 10pm-1am and from 7am-6pm, then I had a break. Exhausted I knew I had to get it in. That's when I say a prayer and turn it on! Only had 50 minutes to knock it out and was kinda dizzy due to a little less carbs in the tank. The only reason I'm typing right now versus sleeping is because I've been working on a t-shirt design and now I'm waiting for my Blue Growth and Reduction PM to digest before eating.

Deadlifts
Not too shabby for not doing regular deads in a few weeks. I'm going for more reps at 405 next week
135 x 10
225 x 8
315 x 5
365 x 5
405 x 10

Prone Incline DB Rows
55 x 10
70 x 8
80 x 7
90 x 4
90 x 3

[b]Wide-Grip Pullups[b]
4 sets max reps nice and slow focusing on left side. 12-6 reps bodyweight.

Plate Loaded Prone Rows
Middle Back, middle back. Switched up grip to target lower lats.
90 x 8
115 x 6
115 x 6
90 x 7

Close-Grip Pulldowns
120 x 10
140 x 8
160 x 6
160 x 6

[rich55]

QUICK UPDATE: IT'S ALMOST BUCKEYE CLASSIC TIME!

I'm surviving. Dozens and dozens of emails, texts, phone calls per day on top of training clients, wrapping up show details and prepping myself but it's all coming together for the biggest INBF Natural Buckeye Classic yet! Also, we are introducing the WNBF Tournament of Champions with a lineup 11 deep of some WNBF Pro Champs! Check out www.NaturalBuckeyeClassic.com if you want to see a great show. We have over 100 in so far before any crossovers.

My training is going decent. Workouts are strength focused with a couple big movements to preserve strength and some ancillary work. Smoked my chest this week, quads pretty good and the rest has been tough. I'm leaning out for sure and looking forward to getting past the Buckeye for the final 13 weeks to kill it 150%.



Oh and Controlled Labs will represent next Saturday!

[rich55]

BUCKEYE CLASSIC & WNBF TOURNAMENT OF CHAMPIONS DONE. TIME TO KILL IT!

108 competitors before crossovers from 17 states loaded with one of the toughest lineups I've seen and featuring an incredible WNBF pro lineup....YEAH I'M MOTIVATED! Heck, everyone at Beyond Limits is motivated. I was thinking to myself, I'd have to scrap to be added to the first callout. The good news is that tremendous effort is behind me. I'm sitting at the same point in leanness 2 years ago. 29.5 inch waist and my legs are leaner if anything. And, I'm sitting 178 vs. 171 two years ago. I certainly don't feel that much bigger, but who remembers two years ago haha.

Strength is decent, but not great. I'm holding steady and fighting to maintain. The best part about this week is getting back to normal volume. It is has paid off with tremendous soreness. I've got 12 weeks to go. My goal is to take some pictures at the 10 week out point. From there I will start practice posing. The final push begins with more frequent updates!

[rich55]

GREAT START TO THE WEEK!

Crushed back yesterday and had a good chest day today. Hanging onto strength while shedding a layer of fat up top. Last week I felt more fall of the legs and midsection. With that being said I had to pound it hard and as heavy as possible the last two days to improve fullness. I'm sitting at 177 down a pound from last week vs. 170 last prep two years ago at the same leanness if not better. I just reviewed some of my pictures and training from last year....and it is quite different. I'm going to keep digging deep on strength and push on forward. Pictures this weekend for sure.

Back yesterday:

Deadlifts
May push heavier on these next week if it feels good!
135 x 10
225 x 8
315 x 5
365 x 5
405 x 12 ---> 405 PR. Nice! Kinda dizzy.

Weighted Wide-Grip Pullups
BW x 10
25 x 8
45 x 5
50 x 4

1-Arm DB High Rows
Elevated high on 45 degree incline bench with slow TUT focusing on lower lats.
75 x 8/arm
95 x 8/arm
110 x 6/arm
120 x 6/arm

Standing DB Shrugs
Pumping and squeezing these out hard at top.
65 x 20
85 x 20
110 x 16

Plate Loaded Prone Rows
90 x 8
115 x 8
135 x 8
150 x 5

Alternating DB Curls Supinated Throughout
Why not just do a biceps movement at the end. Would have done more if time permitted.
35 x 10/arm
45 x 10/arm
50 x 6/arm
30's simultaneous x 14 or so inside


Chest & Shoulders:

Volume wasn't where I wanted it, but I feel sore in my chest. Maybe a little more shoulders on Friday or Saturday I'm enjoying the floating schedule.

Incline Bench
45 x 10
135 x 10
185 x 8
205 x 5
225 x 3 ---> took tap on #4
235 x 1 -----> took tap on #2

Flat DB Press
65 x 10
85 x 10
100 x 8
110 x 5
110 x 4

Arnold DB Press
45 x 10
60 x 8
70 x 8
80 x 4

Incline DB Flys
55 x 10
65 x 9
75 x 6

DB Lateral Raises
30 x 10
35 x 10
40 x 8
40 x 8, drop to 30 x 6

Close-Grip Pushups
20, 20, 15

Might hit some calves tomorrow and forearms. Need to clean up some neglected items from the past few weeks.

[rich55]

LEANING OUT & LEGS!

I was interested to see how today's leg workout would go, but there is nothing like a brutal leg workout to bring me closer to God haha! I've leaned out quite a bit this week, but the strength was not affected.

Squats
405 felt good, but I hadn't hit a 315 rep set in 6 weeks and it was rough. Hams were firing, so I just went low and worked it a bit more.
45 x 10
135 x 10
225 x 8
275 x 5
315 x 5
365 x 5
405 x 3
315 x 14

High Stance Leg Press
Haven't done much leg pressing recently and wanted to work them back in place of straight-legs after the sumo deads on Monday.
450 x 15 ---> legs are pretty lit up from squats haha
630 x 10
810 x 8 ----> good enough work to keep my lower back feeling good and keep my hams from cramping haha

Leg Extensions
115 x 10
175 x 10
205 x 12
- SUPERSET -
Seated Leg Curls
100 x 10
145 x 10
175 x 9

Next week I will be throwing in some GHR's and lunges after leg pressing and see what's left. Did calves and forearms yesterday. Chest & Bis Tomorrow.

[rich55]

PROGRESS PICTURES & GREAT BACK DAY - 11 WKS OUT:

A few of our lights conveniently went out at the gym and are being replaced, which made for some bad lighting. I'm right where I was two years ago at this time and at 176 lbs. Legs and back are much improved with improvements throughout the rest of my upper body as well. Legs are totally blurred in these shots from a brutal leg day two days prior. I'm already feeling sharper since these pix.







I had an excellent week in the gym last week and this week is off to a great start!

BACK DAY!

Deadlifts
I had not pulled more than 405 in maybe two months. Not too shabby. Pulling more next week!
135 x 10
225 x 8
315 x 5
365 x 3
405 x 3
445 x 5

Wide-Grip Pullups
BW x 10
25 lbs x 8
45 x 5
50 x 4
BW x 8

1-Arm T-Bar Row
Facing horizontal into our plate loaded row for a different pull on lower lats and mid back.
45 x 8/arm
70 x 8/arm
90 x 6/arm
105 x 5/arm

Straight-Arm Pulldowns
67.5 x 15
72.5 x 12
72.5 x 11
- SUPERSET -
High Pulley Face Pulls
57.5 x 10
67.5 x 10
72.5 x 8
-----> after last set dropped the pulley down and burned out with some rows

AWESOME! And I'm in world of good hurt today haha.