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

[rich55]

18 weeks of dieting=super shredded

you're gonna look siick

That is the plan man! Eating up till then though. If there is any doubt, I will eat more.

Speaking of...I just slammed a big double chicken burrito with chips and salsa following my chest, delts & tri training. Of course, I put down some Golden FinisH first. Love that stuff!

POWER CHEST, DELTS & TRIS 2/20:

Incline Bench
135 x 5
185 x 5
215 x 5
235 x 4 ----> one more than last week, forced #5 w/ a spot
245 x 2 ------> number 2 inched up, but I got it. Forced #3.

Floor Benchpress
185 x 3
225 x 3
265 x 1 ----> just taxed from the extra incline work

Hammer Wide Chest
135/side x 7
170/side x 7
190/side x 7 + 1 after two big breaths

Incline Machine Press
I felt like blasting the upper chest some more, so why not?
100 x 7
140 x 7
170 x 10ish
205 x 4 ----> the whole stack + 5 lbs cuz that was what James did

Lying Front Raises
25 x 10
25 x 10
25 x 10
- SUPERSET -
Standing DB Laterals
35 x 10
35 x 7
35 x 6 ----> this superset was awesome and tough!

Lying DB Extensions
Slow & controlled as usual
37.5 x 8 ----> wrist didn't like it that much
30 x 11 ---> SUPER slow
30 x 10
- SUPERSETTED the last 2 sets -
Bench Dips
45 lbs on lap x 13
45 lbs on lap x 12, drop to BW x ??

[rich55]

MEGA LEGS 2/23:

Clint, James and I got after it today with some heavy (aka mega) legs. Oh yeah!

Squats
135 x 5
225 x 5
295 x 5
335 x 5 ---> got it nicely
365 x 2 -----> been a long while and wanted to see what it felt like. Failed on #3.

Heavy Walking DB Lunges
Heavy means we only take a trip down our gym about 12-14 steps each leg. I did 70's last week. Instead of going heavier, we made a trip back all the way.
BW down
35 down
55 down
70 down & back. 4 steps back and I was dying. Every 2-3 steps I had to gasp for air and gather strength to finish.

Hammer Seated Leg Curls
90 x 8
115 x 8
135 x 7
140 x 4 ---> forced out 2 more

Weighted Hyperextensions
Holding for 2-count at top
25 lbs x 10
25 lbs x 10
25 lbs x 9
- SUPERSET -
45-degree Calf Raises
2-second at top nice & slow.
320 x 8
370 x 8 ---> felt easy, so I wanted to push
420 x 5

[rich55]

All of us are feeling it after this workout throughout the entire legs. Glutes and hams are tore up. We finished our last of the prior 3-4 weeks of training with our power back day yesterday and then blasted out a new chest day today.

The newly added preworkout White Flood and Blue Up rocks! White Flood still maintains as my personal preworkout fav.

POWER BIS & BACK 2/24:

Close-Grip EZ Preacher Curls
65 x 8
85 x 8
95 x 6
95 x 4

Seated DB Zottman Curls
37.5 x 8
37.5 x 6 ----> took a breath and alternated 2 more out
37.5 x 6 -----> took a breath and alternated 2 more out again

Standing Hammer Curls
40 x 8
45 x 5

Weighted Close-Grip Chins
BW x 5
25 x 5
45 x 5
55 x 3 + 2 w/ a spot
BW x 8 + 1 ----------> this killed

Bent-Over Underhand Smith Rows
185 x 5
205 x 5
225 x 3 ---> sloppy, back was just spent
- TRISET -
Hammer Wide Pulldowns
115/side x 8
115/side x 8
135/side x 5
- TRISET -
Hammer Shrugs
360 x 8
410 x 8
430 x 6

Oh, and new push stuff. Sorry Clown, no Flat DB's. On to something new! Killer pump & burn. Felt strong too! All around awesome.

NEW HYPERTROPHY CHEST, DELTS & TRIS

Hammer Incline Press
90/side x 10
115/side x 10
135/side x 14 + 1 w/ spot
145/side x 7 + 3 w/ spot and little rest pause
145/side x 7 + 3 w/ spot and little rest pause

Slight Incline Smith Benchpress
A unique ~20 degree angle and guidance that was much needed after what we just did.
185 x 8
205 x 8
225 x 5 + 2 w/ a spot

Machine Chest Squeezes
Making cleavage with maximum contraction flipping around the handles facing into a fly machine. Best I can explain.
100 x 15
110 x 12
110 x 10 ----> hurts through the middle so good
- SUPERSET -
Neutral/Wide-Grip Pushups on DB's
Nice and slow with killer stretch at bottom
BW x 14
BW x 12
BW x 11 ------> hurts out wide so good

Alternating Front/Lateral DB Raises
Front, side, front, side for 10 each way.
20 x 10 each way
20 x 10 each way
20 x 10 each way
- RIGHT INTO -
DB Lateral Pushes
Chest up pushing arms out to feel medial and posterior heads of delts fire.
20 x 15, 1 minute break then 30 x 15

Lying DB Kickbacks
Holding contraction through long head at top. Very little rest between sets.
30 x 15
30 x 13
30 x 10....rest pause & 3 more

Hammer Dip Machine
Pumping out quickly with control contracting tris at bottom hard
180 x 15
230 x 14
230 x 12 -----> tris were in pain!

[rich55]

I have another blessing to announce...


ANGIE IS PREGNANT!!

That is right. In our first month of "trying", SUCCESS!!! She is now 11 weeks along and hanging in there as that first tough trimester ends here soon.

It is safe to say that after August 2, I will be taking a little time off from stage (not from training) to be an awesome daddy and start our family. I am so very excited! April is the Buckeye Classic, August is the WNBF Mid-American Pro and then in September Rich becomes a father!! Big things is right as PT said!

[bull.dogz]

CONGRATULATIONS!!!!!!




That is awesome news!

[rich55]

Thank you, thank you Bull!


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

NEW LEG WAR 2/27:

New hypertrophy leg day. Kept leg presses and varied the hacks, but all new stuff otherwise. It was brutal again. We kept the group of 5 moving with 2 stations. Michael who is getting ready for the Buckeye Classic jumped in with us. James is getting back into full swing posting up crazy rep sets, haha. He is talking about coming back to finally win his pro card at the INBF Mid-American. We will see.

Front Squats
ALL the way down with good control.
95 x 8
135 x 8
185 x 8 ---> getting tough
205 x 8 -----> #8 was tough, felt mostly in my core
155 x 12 -------> lightened up to crush the quads more

Low & Narrow Leg Presses
360 x 15
410 x 15
460 x 13 -----> oh, the burn!

Really Narrow Hack Squats
140 x 10
160 x 15
- SUPERSET -
Reverse Hack Squats
Burying my forehead into the neck support and standing forward with wider stance.
140 x 10
160 x 10 ---> lots of yelling from the fellas to finish reps 8-10, brutal

I nearly tossed after the 15-rep set of the narrow hacks. Heck, we all felt sick but we did it. A little 20-second break and I finished the superset. Everyone began to scatter, but we had to do some hamstrings.

Seated Machine Leg Curls
115 x 12
115 x 12
115 x 10 ----> 8-10 and my hammies just wouldn't come back for full contraction

[rich55]

HYPER BIS & BACK 2/28:

Seated DB Curls
Nice and controlled both arms at the same time.
30 x 10
35 x 10
40 x 6 + 2 alternating
40 x 5 + 2 alternating

EZ Reverse Curls
75 x 10
75 x 10
85 x 8
- SUPERSET -
EZ Close-Grip Preacher Curls
65 x 10
65 x 8
Finished w/ the hammer preacher version for a drop set

Wide-Grip Pullups
Slow and controlled. Very tough with no bis to help, but not bad at all.
BW x 8
BW x 8
BW x 6 ---> failed. 3 sets of 8 coming next week

Bent-Over Underhand Bar Rows
Bent-over parallel to ground and squeezing at the top.
135 x 8
135 x 8
145 x 8
145 x 8 + 3 after a few breaths
165 x 9 + 3 after a few breaths -----> at this point it turned into a row-off btw James, Matt and I

Cable Lat Squeezes
100 x 15
100 x 13
100 x 12
- SUPERSET -
Close-Grip Pulldowns
140 x 8
140 x 8
150 x 6 ----> real tough after all the previous work

Lying Rear Delt Raises
25 x 12
25 x 10 ----> just spent

[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!

[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

[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]

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

[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:

[bull.dogz]

Beautiful couple, I love the picture.

[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.

[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.