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

[rich55]

MORNING BI & BACK SESSION 2/6:

We got in the gym early today to knock out a power biceps & back routine. Feel is so important for these muscle groups, so we got heavy but not too heavy.

Close-Grip EZ Preacher Curls
45 x 9
65 x 9
85 x 8
85 x 7

Seated Zottman DB Curls
35 x 9
35 x 7
35 x 7

Weighted Close-Grip Chins
Bis blasted at this point, making it a little more difficult.
BW x 5
15 lbs x 5
25 lbs x 5
45 lbs x 4.5 -----> Matt made me step it up a little on this one, haha

We were running short on time, so turned the remaining lifts into a tri-set.

Bent-Over Smith Rows
Overhand Medium Grip staying as bent-over as possible. Have to stand on a black box to get a full stretch.
135 x 5
185 x 5
205 x 5 ----> sloppy
185 x 6 -------> took a few breaths and got one more
- SUPERSET -
Hammer Shrug Machine
Holding at top for strong squeeze.
270 x 8
320 x 8
370 x 7
- SUPERSET -
Hammer Behind Neck Pulldowns
Focusing hard on lat stretch and then pulling elbows in hard for best contraction possible.
90/side x 8
100/side x 8
110/side x 8

I will be taking off the next 2 days and then getting back after it on Monday. My goal is to get pix taken first thing next week.

[rich55]

The few days of rest was much needed. Although, I could have used a few hours more sleep last night. Columbia Gas was over past midnight working on a little gas leak, ugh!

And the bright and early 9 am chest workout was a little slow to start as a result. But once we got going, it was all good! We ran a little short on time, so next week we will use more volume.

Hypertrophy Chest, Delts & Tris 2/10:

Flat DB Press
65 x 10
85 x 10
100 x 7
100 x 5
85 x 9

Incline DB Flys
50 x 15
55 x 13
55 x 10
- SUPERSET -
Incline Hammer Press
70/side x 10
75/side x 8
75/side x 7

Dips
Slow negatives & good stretch on chest at bottom
BW x 13
25 lbs x 8

Upright Smith Rows
100 x 15
105 x 11
105 x 10
- SUPERSET -
DB Lateral Raises
25 x 10
25 x 10
25 x 10

Decline Straight Bar Skullcrushers
70 x 12
75 x 10
75 x ??
- SUPERSET -
Lying DB Kickbacks
20 x 10
20 x 12

[U]PROGRESS PHOTOS W/ 7 WEEKS LEFT OF OFFSEASON[U]

I finally made some time to grab a few pictures after the workout. I will try to get a few more this week. Probably weighing somewhere between 175-178. I haven't been too focused on body weight, but rather trying to get better while staying decently lean. Keep in mind, I just finished a 9 am workout and ripped off my Controlled Labs skully, haha.

[rich55]

How do you get killer wheels? Train them KILLER hard like you're going to war. That is what Matt and I did today.

KILLER LEGS 2/11:

Seated Calf Raises
Slow & controlled with holds at top.
115 x 15
120 x 13
120 x 11
- SUPERSET -
Standing Calf Machine
180 x 10
180 x 9
180 x 8 ----> a brutal superset

Leg Extensions
Holding at top for peak contraction, slow & controlled.
100 x 10
130 x 10
150 x 15
160 x 13
160 x 13 ---> had to take a few breaths after 9 mini rest-pause style

Low/Narrow Leg Presses
This superset is BRUTAL considering that I was already wobbly after the leg extensions.
360 x 15
380 x 15 ---> kicked into high gear on this one
400 x 15 ------> some how, some way I got this
- SUPERSET -
Wide & Deep Hack Squats
140 x 10
150 x 10
160 x 10 -----> took many breaths between reps to get to #10

Standing Single Leg Curls Machine
50 x 15/leg
60 x 11
60 x 10

Straight-Leg DB DL's
At this very shaky moment, I was fighting off puking and didn't think it would be possible to lift a heavy barbell for DL's.
65 x 10
85 x 13 ----> back was feeling tight, I was toast so I stopped short of 15. Next time 95's x 15!!

[bull.dogz]

Looking good Mr. Fuzzies!!

[rich55]

Looking good Mr. Fuzzies!!

Haha, the wife dig the beard, so the beard I grow.

[rich55]

Another brutal day of training today. After killing legs yesterday, we had have a brutal biceps & back smashing. Matt and I took in stride after yesterday assault, but James and Clint had to fight off puking midway through (they slacked & missed legs).

I have began to incorporate a little more prayer into my workouts, which is helping. The pro debut is coming around the corner and I'm trying to grow in my faith more. With God all things are possible.

BRUTAL BI'S & BACK 2/11:

Alternating Hammer Curls
35 x 10
40 x 15
42.5 x 10
42.5 x 8

Barbell Curls
75 x 15
85 x 10
85 x 9



Across Chest Hammer DB Curls
Strong contractions!!
30 x 10
30 x 10
30 x 10 ----> self-spotted the last few reps on these last few sets



Wide-Grip Pulldowns
150 x 12
160 x 12
170 x 10
170 x 8



Seated Cable Rows
160 x 12
170 x 11
180 x 8


- SUPERSET -
1-Arm DB Rows
70 x 8
80 x 8
90 x 8


Medium Grip Chins
BW x 8
BW x 6


- SUPERSET -
Standing DB Shrugs
130 x 10
130 x 8 ----> nothing left to give

[icetrauma]

I love a good bashing of the legs. It took me 6 days of recovery to get to walking straight again. Any pic updates? Log is lookin awesome. Keep up the good work.

[rich55]

I love a good bashing of the legs. It took me 6 days of recovery to get to walking straight again. Any pic updates? Log is lookin awesome. Keep up the good work.

ME TOO!!! Haha, here are a few back shots taken after that back workout. Thanks bro!





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

Friday and Saturday workouts were solid. Our training groups have been large and including tons of push between us. Heck Saturday, we had James, Greg, Matt, Clint, Anner and myself all training legs.

CHEST, DELTS & TRIS POWER 2/13:

Incline Bench
135 x 5
185 x 5
215 x 5
235 x 3 ----> little disappointed on this

Floor Benchpress
225 x 3
245 x 3
265 x 2.5 ----> WILL get #3 on these next week!

Hammer Wide Chest
135/side x 7
160/side x 7
190/side x 5 ----> took a breath and forced out #6 & #7

Lying Front DB Raises
20 x 10
25 x 10
25 x 10

Hammer Military Press
70/side x 7
90/side x 7
115/side x 7 -----> real tough, but got it!

Lying DB Extensions
35 x 8
37.5 x 5
35 x 7
- FOLLOWED BY -
Bench Dips BW x 20 immediately after last set of extensions

Tris were sore after this workout, which was the goal. Next chest workout on Tuesday we are training hypertrophy style and piling on the volume.

LEGS 2/14

Legs were still quite sore from this workout, but I still was able to push a little more than last week. Next week, it's on!!

Squats
135 x 5
225 x 5
275 x 5
325 x 5 ----> better than last week, but this will keep climbing

Walking DB Lunges
BW down (~12-15 steps each leg down the length of the gym)
35 lbs down
55 lbs down
70 lbs down + 2 extra steps to front desk

Seated Hammer Leg Curls
90 x 8
115 x 8
125 x 8
135 x 6

45 Degree Calf Raises
320 x 8
370 x 8
390 x 6
- SUPERSET -
Hyperextensions
25 lbs x 10
25 lbs x 10
25 lbs x 8

[rich55]

BIS & BACK 2/16:

Why bi's before back?

1. You can train bis 110%.
2. You take away biceps from helping with back.
3. Bicepsless back will actually increase your feel and allow you to better isolate your back.

Clint and I hit it hard today. I was stronger than last week on EVERYTHING! Added just a little more to the workout.

EZ Preacher Curls

55 x 8
75 x 8
85 x 8
90 x 6
90 x 5

Seated DB Zottman Curls
35 x 8
35 x 8
37.5 x 6

Standing Hammer Curls
35 x 8
40 x 6

Weighted Close-Grip Chins
BW x 5
25 lbs x 5
45 lbs x 5
50 lbs x 4 ---> fail

Bent-Over Smith Rows
Overhand/medium grip
135 x 5
185 x 5
205 x 5 ---> MUCH better form at this weight
225 x 3 -----> sloppy, took a breath and pulled out a rough #4 & #5
135 x 17 ------> went to underhand grip and repped this out

Hammer Pulldowns
Focusing on overstretching and squeezing lats as hard as possible.
100/side x 8
110/side x 8
120/side x 8 ---> real tough, took my time between #6, 7 & 8
- SUPERSET -
Hammer Standing Shrugs
320 x 8
370 x 8
410 x 6 ----> gotta be a PR! Still holding at top for 2-count.

[rich55]

TORE UP CHEST, DELTS & TRIS:

Last week we did this day at 9am and had to cut it a little shorter than I would liked. Not today! We planned for plenty of time and hit at noon with a little more energy. Stronger on everything again!

Flat DB Press
65 x 10
85 x 10
100 x 9 ----> Going for 10+ next week!
100 x 5
100 x 6

Incline DB Flys
55 x 15
60 x 10
60 x 9
- SUPERSET -
Incline Hammer Press
75/side x 10
80/side x 7
80/side x 7

Weighted Dips
25 lbs x 11
35 lbs x 8
45 lbs x 6
- IMMEDIATELY FOLLOWED BY -
Fly Machine
100 x 10, drop set to 60 x 11

Upright Smith Rows
115 x 13
115 x 11
115 x 10
- SUPERSET -
Standing DB Laterals
30 x 11
30 x 10
30 x 10

Decline Straight-Bar Skullcrushers
This 80 lb bar is strangely MUCH heavier than the 70 lb bar. Nearly impossible 2 workouts ago.
80 x 8
80 x 6
Lying DB Kickbacks
25 x 18
- TRISET -
Decline Skullcrushers
70 x 8
- AND BACK TO -
Lying DB Kickbacks

Seated Machine Extensions
55 x 13
55 x 11
55 x 9 ----> Nothing left

[jiritt0]

BIS & BACK 2/16:

Why bi's before back?

1. You can train bis 110%.

just a thought -- that is impossible. you can never give more than 100%..

in the discussions of sport/exercise psychology, requesting someone to give more than 100% is basically asking them for failure.

though, typically you wont give it this much thought, if you sit down and really think about it, you cant give more than 100% so it makes perfectly logical sense. I understand its a BS term thrown around to improve motivation and perserverance, but physiologically it makes no sense at all



think about it ! - - knowledge is power


good work training holmes, i love the intense program you've got going on

[rich55]

WAR ON LEGS 2/18:

War is what it felt like with me as captain. Greg and I prepared our preworkout shakes of Purple Wraath with butterflies knowing the gruesome potential that lied ahead. Matt and I nearly tossed last week and you betcha that I made Greg well aware of this fact going in. It was in my head as well, but it motivated me.

Machine Leg Extensions
100 x 10
135 x 10
165 x 15 ---> little burn
175 x 14 ------> huge burn (took a breath after 11)
175 x 12 --------> mega burn (took a breath after 9)

Low/Narrow Stance Leg Press
360 x 15
410 x 15
410 x 14 ---> dug real deep on this excruciating set
- SUPERSET -
Wide Hack Squats
140 x 10
160 x 10
180 x 10 ----> had to take a breath after #6 & #8, but got it!

Standing 1-Leg Machine Curls
This is where everyone starts getting queezy...I mean everyone.
60 x 15
65 x 12
65 x 10

Straight-Leg DB DL's
Fighting to puke and very wobbly, we concurred with 1 light set and 1 heavy set to end it
70 x 10
90 x 15 -----> as promised last week, took a few breaths to finish

[rich55]

just a thought -- that is impossible. you can never give more than 100%..

in the discussions of sport/exercise psychology, requesting someone to give more than 100% is basically asking them for failure.

though, typically you wont give it this much thought, if you sit down and really think about it, you cant give more than 100% so it makes perfectly logical sense. I understand its a BS term thrown around to improve motivation and perserverance, but physiologically it makes no sense at all



think about it ! - - knowledge is power


good work training holmes, i love the intense program you've got going on

I fully understand your point, but I disagree from a training perspective.

The scale is the key here. Some before I train them give 100% from their own physically and mentally-limited environment (scale). To their credit, they couldn't perform another repetition or they would fail. Physically impossible.

BUT, with a trainer who pushes beyond such limitations with breathing techniques, spotting through forced reps, rest pauses, etc that 110% potential comes out.

You could in theory refute that statement and just say such training grows the relative scale, but heck I just say it goes from 100% to 110%.

[jiritt0]

i see where you are coming from.. but from a theories standpoint, how can you give over 100%?? Even if it is a forced rep (etc) you are still going to use everything in you which stops at 100% of your effort.. what does it look like if you give 101%?107%?110%?

Where does that extra 10% come from?? how do we give everything we possibly can, and then 10% more???

if your giving 10% more over everything you possibly can, is your everything possible really giving it everything you can (100%)??? or is it giving 90% so you can give that extra 10%?

This is a topic that my professor likes to bring up alot, and I find it interesting since I hope to dive into coaching after graduation -- looking back I can remember being beaten over and over with the idea of giving 110%, 120% etc. from coaches during practices and games..


Training def. does grow the scale as you say -- my 100% now is better than my 100% when I was 17.. but that builds off of potential -- what is unknown in the present but can be conceptualized by yourself or others for your future, however short or long term

typically potential is seen in a good light and something you can build for (such as increasing your 100% all out effort through the psycho-physio behaviors) rather than something you settle for (like assuming your 100% effort is unchangable)

[rich55]

Just a little note: 5 weeks till cutting begins!! Giving myself 18 weeks to get super shredded. Eating up till then.

Massive Group Back Bashing 2/20:

My evening was kinda crunched with clients, so I had to throw a few hard training clients in with our already big group. The list:

James- INBF champ
Greg- debuting at the INBF Buckeye Classic in 9 weeks
Matt- debuting at the INBA Southeastern State in 4 weeks
Clint- aiming for next spring
Ben- aiming for next spring
Michael- threw out the idea of competing...once
Me- Trainer

With all these guys, we managed to keep moving through this hypertrophy biceps and back day with 2-4 stations going at a time and supersets. The pace & intensity got to James as he tossed in the trash can at the very end.

Alternating DB Curls
35 x 10
45 x 11
45 x 8
45 x 6 + 3 w/help and a little rest-pause

Barbell Curls
85 x 13
85 x 9
85 x 8

Across Chest DB Hammer Curls
35 x 8 + 2 self-spotted
35 x 7 + 3 self spotted
- SUPERSET -
Preloaded EZ Curls Bar
60 x 10
60 x 7

Wide-Grip Pulldowns
160 x 12
170 x 11
180 x 9 ---> forced out a few extra with a spot

Seated Cable Rows
180 x 12
190 x 10
190 x 9
- SUPERSET -
1-Arm DB Rows
90 x 8
90 x 8
100 x 8 ---> taking a breath between 7 & 8

Chins
BW x 8
BW x 6
- SUPERSET -
Standing DB Shrugs
130 x 11
130 x 10 ----> running out of gas

Alternating Hammer High Rows
Holding stretch on middle back/lower lats during alternating.
115/side x 7 each
115/side x 9 each