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

[rich55]

SPEED LEG DAY:

This got me feeling that little twinge in the head that leads to nausea. Apparently I was working hard. Not enough volume for the full effect, but certainly productive.

Speed Box/Band Squats
Heavy bands with well over 100 pounds at the top. Unloading while staying tight and then exploding up as fast as possible.
45 x 6
45 x 6
135 x 2
135 x 2
185 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Sumo Extra Low Deadlifts
Loading 25's to pull extra low.
145 x 15
215 x 15
275 x 10
325 x 10

1.5 Smith Squats
All the way down, half way up, back down, then up. That's one rep.
135 x 8
225 x 8
275 x 8 ----> climbing up and feeling better the more I do them

Lying Leg Curls
100 x 10
110 x 10
110 x 10

TODAY'S EATING & SUPPS

I haven't been counting, but just wanted to do a tally today. 3720 cals, 335 carb, 327 pro, 126 fat. I figure my eating is typically 3500-4500 calories based on my tally.

Meal 1
3/4 c oatmeal
1 scoop Goumet
3/4 scoop MaxPro
1 T greens
1/2 banana
1 T peanut butter

Meal 2
1.25 c low fat yogurt
1 scoop High5
1/2 c berries
1/8 c walnuts
1 c kashi go lean crunch

Pre and During Workout
1 scoop Purple Wraath & Green Mag
2 scoops Purple Intrain

Postworkout - Meal 3
Golden Gains

Meal 4
1 c barilla plus pasta
1/4 c fredo
8 oz chicken
1 t olive oil

Meal 5
410 cal protein bar

Meal 6
2 slice ezekiel bread
2 fish oil caps
1 string cheese
2 whole eggs
1 T ranch

Meal 7
1 c cottage cheese
handful of blueberries
3/4 scoop MaxPro
1 T peanut butter

OTHER SUPPLEMENTS
Orange Triad
Glutamine
Blue Gene

[rich55]

Sounds like you are truly blessed Rich...now if you would kindly post a new baby picture please.

Haha, I'm getting it from all angles here on this.



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

NO PLATEAUS, KEEP ON PUSHING:

Strength gains are not rapid at this point. But, my strength is improving to some degree across the board. If my strength stays the same on one exercise, but up on another; then that is progress. I'm writing this to not only encourage myself, but also to let others know that patience and a keen sense of self-evaluation is needed in bodybuilding. Heck in life for that matter. Keep on pushing.

HEAVY LEG DAY ON MONDAY:

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 3 ----> same as last week, but the speed on #3 was better. Getting 4 next week!

Good mornings
Pulling hard through the hams. Feeling my lower back on these today, but all good
95 x 10
135 x 10
185 x 10 -----> PR weight for 10 reps

Alternating Barbell Lunges
95 x 10
145 x 10
175 x 10 ---> PR weight for 10 reps

21's Leg Press Calf Raises
7 toes in, 7 toes out, 7 straight
230 x 21
250 x 20
250 x 20
- SUPERSET -
Weighted Situps
Slow negatives and hard crunch at top.
BW x 10
10 lb plate x 10
10 lb plate x 10


LIGHT UPPER BODY TONIGHT:

Had daddy day care today working on business stuff throughout much of the day at home and then went in to train from 6-9pm and lift afterwards. Better later then never. I ran out of time at the end, but ran into a Westside powerlifter I know that noticed me doing some speed benching. He has a 650 bench with shirt. I listened. The more I have trained, the more I realize I can learn.

Speed Bench
Felt good. Josh (above PL'er) suggested keeping it light on speed day focusing heavily on shoulders, tris and back all bench-focused. Good info on the speed and emphasis, but must keep the bodybuilding needs in focus as well.
135 x 3 normal
135 x 3 wide
185 x 3 close
185 x 3 normal
225 x 2 normal
225 x 2 normal
225 x 2 close

Weighted Wide-Grip Pullups 5 x 5 style
Assisted set x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5

Hammer Incline Press
90/side x 8
135/side x 8
150/side x 8
155/side x 6

Seated Cable Rows
180 x 8
200 x 8
220 x 8 ---> #7 & 8 were a little short on the pull back

Barbell Skullcrushers
Josh was showing me some a variation to pull hard at the elbow insertion to add more tri thickness. JM style bringing it to the neck. May have to try those here soon.
65 x 10
85 x 10
95 x 10 ----> 9 & 10 tough but got it

EZ Close-Grip Preachers
65 x 10
85 x 10
90 x 6

Finished up with 2 sets of ball slams back to back with supinated overhead db presses and curls between. I will try to get more in next week when I have more time.

[bull.dogz]

Sounds like you are truly blessed Rich...now if you would kindly post a new baby picture please.

[rich55]

BUSY, BUSY BUT STILL GETTING AFTER IT!!

Busy, busy is an understatement. My training business is slamming. I'm helping out now more with little Ava since Angie has gone back to work including morning feedings, dropping her off at the sitter and "daddy day care days" twice per week. I am aiming to have my website updated by November 1 while doing all the HTML updates myself. I am starting my own business soon, which is demanding lots of time. Oh, and we are making plans now for the Buckeye Classic next spring.

But, I'm still training hard and getting stronger. My body weight has stabilized the past two weeks around 184-185. I'm still eating plenty. Here are some quick highlights of the rest of last week:

THU - LEGS LIGHT:

Speed Box & Band Squats- 185 and big blue bands for 2 explosive reps x 8 sets
Low Sumo Deadlifts- 295 for 10 with 25's loaded to the ground after several sets of 15 and 10 for mega burn and speed

FRI - PUSH HEAVY

Was solo on this one at Pickerington, so mixed it up a touch. My entire chest, shoulders & tris were crushed.

Flat Bench with Bands- 215 plus red bands x 4 clean. #4 was not as much work and I got two inches up on #5. Better on this tough one.
Flat DB Presses- 70 x 8, 85 x 8, 100 x 6, 105 x 4, 85 x 9 ---> not too shabby after band work

I hit the very cool incline plate loaded press that has a fly like feel. Nice and tough after all that ^^^

SAT - PULL HEAVY

BEAT up my bis! Hammer DB Curls, Standing DB Curls, Barbell Curls, 1-Arm Preacher Curls. Need to crush more back next time, but I was short on time with clients.

Alternating Hammer DB Curls- 35 x 8, 45 x 6, 50 x 6, 55 x 6, 60 x 3
Barbell T-Bar Corner Rows- 90 x 8, 135 x 8, 160 x 6, 170 x 5, 180 x 4



Oh, and I'll be writing an article on Westside Training in one of the upcoming issues of Natural Bodybuilding & Fitness magazine. Yeah buddy!!! POWER!!!!

[rich55]

LEGS - HEAVY DAY

Overall a good day. I was able to take a little more time with a full hour or so. Added a 4th set of lunges, but still keeping the volume low with legs again on Thursday.

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 3 ----> first stab at this weight, not bad

Good Mornings
Pulling hard through the hams.
95 x 10
135 x 10
175 x 10

Alternating Barbell Lunges
95 x 10/leg
145 x 10/leg
165 x 10/leg
165 x 10/leg

Donkey Calf Raises
360 x 11
360 x 9
360 x 7
- SUPERSET -
Twisting Crunches on Ball
3 sets of 16

[rich55]

PULL TIME!!!

I really wanted to thoroughly beat up my biceps today. As usual, I was limited on time with clients, posing a few people and some administrative stuff.

Alternating DB Curls
35 x 8
45 x 8
55 x 5
55 x 4
- drop to 35 x 10 simultaneously and then a minute later 37.5 x 6

Pace really picked up after drop set on biceps.

Barbell Curls
65 x 10
85 x 8
95 x 5 ---> pace had me burnt out

1-Arm Preacher DB Curls
30 x 5 each arm -----> haha on how spent
30 x 5 each arm

Barbell T-Bar Corner Rows
These feel awesome fresh.
90 x 8
115 x 8
135 x 8
160 x 6
170 x 5 + 2 after a few breaths

1-Arm DB Rows
80 x 6
100 x 6
120 x 6
120 x 5

[b]Straight-Arm Pulldowns[b]
100 x 15
120 x 12
120 x 11
- SUPERSET -
Standing DB Shrugs
80 x 10
100 x 7
90 x 10

High Pulley Face Pulls
100 x 10
120 x 10
120 x 10

[rich55]

LIGHT LOWER BODY

We will be easing into our light days by progressing up each week. This one will get fun.

Box Squats w/ Blue Bands
For speed and explosiveness. Adds about 100 pounds at the top.
95 for 3 sets of 3 reps and then 135 for 5 sets of 3 reps.

Low Sumo Deadlifts
Use 25's to take it low and pull hard on the hams.
145 x 15
195 x 15
245 x 10

1.5 Smith Squats
Gave James 3 moves to choose from and he picked this one. Good call! All the way down, half way up, back down and up. That's one rep.
135 x 8
185 x 8
225 x 8

Leg Press Calf Raises 21 Style
7 with toes in, 7 with toes out and 7 with toes straight.
180 x 21
200 x 21
220 x 21
240 x 21

NOTE ON DIET:

Eating every 2.5 hours or less with plenty of protein, carbs and not shying away from fats. The last two days I didn't eat as much as I'd like, but the calories were at least in excess of 3500.

SUPPLEMENTS:

Orange Triad
Flaxseed Oil
Omega3 Fish Oil
Green Magnitude
Purple Wraath
Blue Gene -----> just added this. Here comes the strength!
Purple Intrain
Golden Gains

[rich55]

Hey Rich! Two things...

1. How far in advance are you scheduling training right now? I want to get on your schedule at some point for one of your famous leg bashings!

2. Any new pics of little Ava? Would love to see how she's been growing

Awesome! One week is still okay, but availability is a little tighter. I will work on #2. Just took some good ones

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

POWER: MY OWN SPIN ON WESTSIDE

Mon - Lower Body Heavy
Tue - Upper Body Light (speed)
Wed - Off
Thu - Lower Body Light (speed)
Fri - Push Heavy
Sat - Pull Heavy
Sun - Off

I competed at my most shredded ever at 157 lbs. I had typically competed the last two years between 160-162. But, I certainly added much hardness and detail all over in my pro debut. My offseason weight was typically 180-185. What's the point?

I'm aiming for 190-195 in hopes of coming in closer to the 165 mark in 2 years. That's a lofty goal for a natural, but I'm aiming high. I've not eaten big and let go for an extended offseason since when I first started in 2003-2004. Factor in more knowledge and some dedicated time to heavy weights and with God's will it will be done!

James McGuire (aka Worldgymfreak) will be right with me every step of the way as he makes his way to stage next year to get that WNBF card!

YESTERDAY'S LOWER BODY HEAVY DAY:

We are easing into this twice per week split and will kick up the intensity a little each week as we adapt. Prior frequency was every 4-5 days with moderate volume. Only had 45 minutes to blast this one out:

Barbell Squats
Nice & low as usual.
135 x 10
225 x 5
295 x 5
345 x 5
385 x 5 ----> #5 squeeked up but it was all me

Good Mornings
Bending at waist/knees and pushing though the heals hard to pull in my hams more.
95 x 10
135 x 10
165 x 10 ----> feeling better each week

Alternating Barbell Lunges
Nice change of pace and iso-lateral focus from the walking DB version.
95 x 10
135 x 10
155 x 10

Machine Lying Leg Curls
Haven't done these in a while. Want to beat up the hams a bit more since I'm so quad strong.
100 x 10
110 x 10
115 x 6

Passed on calves and abs due to time constraints of 9 clients on Monday and baby requirements. Hitting them hard on Thursday!

TODAY'S LIGHT UPPER BODY DAY:

Again, only about 50 minutes to crank this one out. I was up last night feeding our little girl Ava, had some business stuff in the afternoon and clients at night.

Speed Bench
Varying normal, close & wide grips at up to 55% of estimated max (~300). Slow eccentric and most powerful, yet controlled concentric possible.
135 for 3 sets x 3
165 for 5 sets x 3

Hammer Incline Press
Something different for the incline angle.
90/side x 10
115/side x 10
135/side x 10
140/side x 6 all me + 1 with a little help from James

Wide-Grip Pullups
Nice and controlled with a little 5 x 5 method
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 -----> adding 10 lb next week
- SUPERSET -
Straight-Bar Skullcrushers
65 x 10
75 x 10
85 x 10

Seated Cable Rows w/ Medium Semi-Sup Grip
Always switching up grips on back. Tearing up rhomboids for thickness here on this one.
160 x 8
180 x 8
200 x 8

EZ Preacher Curls
65 x 10
75 x 10
85 x 10
- SUPERSET -
Ball Slams
8 lb medicine ball for nice explosive shoulder work with overhead pull. Slamming as hard as possible.
3 sets x 15

[dogsofgold]

Hey Rich! Two things...

1. How far in advance are you scheduling training right now? I want to get on your schedule at some point for one of your famous leg bashings!

2. Any new pics of little Ava? Would love to see how she's been growing

[rich55]

RUSHED BI'S & BACK:

I had a very busy day today with 13 clients and had less than hour to knock this one out. Wanted to hit bi's fresh and rushed through the back portion with some back supersets which I'm totally not used to. Next time, I'm knocking this one out hard and heavy.

Alternating DB Curls
35 x 8
45 x 8
52.5 x 8 ---> had to slow down after 6, but got it
55 x 4 ------> my next challenge

Barbell Curls
Went through these very fast paced.
65 x 10
85 x 10
90 x 6

Across Chest Hammers
42.5 x 6
42.5 x 6

Concentration Curls
30 x 10
30 x 8
----> wanted to mix it up, but will most likely go back to preachers. Those just hurt so good on the bis.

Straight-Arm Pulldowns
These just pre-exhausted and TRASHED my lats.
100 x 15
120 x 15
130 x 11
130 x 9
- SUPERSET -
Bent-Over DB Rows
BIG difference when filled with lactic acid and fatigue.
60 x 8
65 x 7
65 x 7
65 x 6

Simultaneous Low Rows
90 x 10
90 x 9
90 x 8
- SUPERSET -
Close-Grip T-Bar Rows
90 x 7
90 x 6
90 x 6
----> then went back to 1-Arm Low Rows back and forth for 2 more sets...

...and then went back to wide grip T-Bars for 2 more set and had to jump for my next client.

WEIGHT CHECK: Bodyweight had been stable at 183 the last two weeks, but I just bumped up to 184 lbs. Smashed tons of grub all night due to a nieces birthday and all the food I packed to eat throughout my long day of work.

RANDOM THOUGHT: Also, been looking at scouting out some powerlifting meets this month for next year....hmmm??

[rich55]

This week has again been crazy busy as we are making big strides to get a new business venture off the ground soon. I basically cleared my schedule yesterday to make some things happen. But, I will more than make up for it tomorrow as I train 13 clients.

MONDAY'S PUSH DAY:

Flat Bench w/ Red Bands
Adds about 70 lbs or so at the top.
45 x 10
95 x 5
135 x 5
185 x 5
215 x 4 ---> little tap on #4

Incline DB Press
65 x 8
80 x 8
95 x 7
100 x 4

After this point, I started to cruise due to my hectic schedule.

Flat DB Press
100 x 4 ---> drop to 60 x 6
100 x 4 -----> drop to 60 x 5

DB Pullovers
80 x 10
80 x 8
80 x 7
- SUPERSET -
Incline DB Flys
55 x 7
50 x 8
50 x 7
----> totally not used to same muscle supersets. Knocked 10-15 lbs off of each.

Decline DB Skullcrushers
37.5 x 7
37.5 x 5
35 x 10
- SUPERSET -
DB Lateral Raises
30 x 10
30 x 10
30 x 8

Overhead EZ Bar Extensions
75 x 10
80 x 10
85 x 7
- SUPERSET -
Seated Cable Rope Face Pulls
110 x 10
130 x 10
130 x 9

Weighted Triceps Dips
25 lbs x 10
25 lbs x 7


45 MINUTE LEGS TODAY:

45 minutes was all I had between baby appointment, clients and church.

Squats
135 x 10
225 x 5
295 x 5
334 x 5
385 x 4 ----> nailed all 4 w/o a spotter. Next time I'm getting 5. 405 x 5 here I come!!

Hammer Leg Press
270 x 10
360 x 10
450 x 10
360 x 14
- SUPERSET -
Good Mornings
Focusing heavily on hamstring pull. Felt better on lower back earlier in the workout.
95 x 10
135 x 10
155 x 10

Alternating Barbell Lunges
95 x 10/each leg
135 x 10/each leg ----> short trip to the water fountain and came right back for 3rd set
135 x 7/each leg

1-Leg Machine Curls
85 x 6, drop to 65 x 6, drop to 50 x 7 ----> DONE!!!

[rich55]

PUSHING ON THROUGH

I haven't posted this week, but I assure you that I've been training hard. I've been slammed this week with so many irons in the fire and am just wore out. I actually took Wednesday afternoon off and pushed my workout back a day to rest. I think the baby is wearing me out more than mommy haha. The last two days have been a push and being solo has not helped. Clint is straight-up slacking and James has been in contest prep mode the last two weeks. I push on through:

Some highlights from this week:

Squats- Nailed 365 for 6 clean, low reps

Bent-Over DB Rows- 100's in each hand x 6 with full static squeeze and stretch

Flat Bench with Red Bands- 205 x 5 with about 70 lbs of band tension at the top

Incline DB Presses- 65 x 8, 80 x 8, 95 x 6, 100 x 3, 80 x 8, 65 x 9 and then hit the 55's after incline flys. Got ticked off for not getting more than last time, so I just went back down and needless to say my chest is feeling it.

Hammer Leg Press- 500 x 7

EZ-Bar Reverse Curls- 95 x 7

The last few workout have ended with me just annihilating myself hurriedly. Despite my tired state, I have caused some severe muscle soreness all over my entire body. I'm looking forward to blasting pull again tomorrow and push again on Monday.

Body weight has stayed steady at 183 lbs the last two weeks, but my strength is still going up so all is good. I had one weigh-in at a water-logged 186 a few weeks ago. I'm still eating my face off, but I think my body has adjusted to my offseason eating. It may be time for some Blue Gene!!!

[rich55]

mmmmmmmm, looks good! Just might have to check that one out personally!
Love that kinda cooking from the south, especially after having lived in Mississippi for 3 years.
Sure is making me hungry!!

Haha, boy was it good! I may have to get some next week again.


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

PULL & PUSH TO END THE WEEK:

This has been a VERY busy week of training clients picking up a half dozen new clients and putting together a training program for the Ohio State competitive cheer team. Despite fatigue from lots of training and lack of sleep helping with nightly feedings, my strength had a nice boost this week. Pull yesterday:

Bent-Over DB Rows
65 x 8
75 x 8
85 x 8
95 x 8
100 x 7
100 x 6 + 2

T-Bar Corner Barbell Rows
90 x 8
135 x 8
145 x 7
145 x 6

Standing DB Curls
35 x 8
45 x 8
55 x 4
50 x 8 + 2
- SUPERSET -
Wide Overhand Seated Rows
190 x 8
200 x 8
200 x 8
210 x 7

Weighted Wide-Grip Pullups
10 lbs x 6
10 lbs x 5
BW x 6

Incline Hammer Curls
35 x 10
40 x 8
40 x 6

DB Partial Pull to Standing Shrug
90 x 10
100 x 10
110 x 10
- SUPERSET -
EZ-Bar Reverse Curls
90 x 8
90 x 6

Across Chest Hammer Curls
40 x 8
40 x 6

Middle back and bis are FEELING this workout today as planned. Solid push day today:

Flat Bench w/ Red Bands
95 x 10 w/o bands
95 x 5
135 x 5
175 x 5
205 x 4
225 x 2 ----> little touch on #2. Better.

Incline DB Press
65 x 8
80 x 8
95 x 6
95 x 5

DB Pullovers
85 x 10
90 x 8
90 x 6

Incline DB Flys
60 x 10
65 x 8
65 x 7

Decline DB Skullcrushers
40 x 6
37.5 x 7
37.5 x 6
- SUPERSET -
Seated Rope Face Pulls
80 x 10
100 x 10
120 x 10

Seated EZ Bar Overhead Extensions
65 x 10
75 x 10
80 x 7
- SUPERSET -
Seated DB Laterals
25 x 10
30 x 9
27.5 x 12

Weighted Triceps Dips
25 x 13
25 x 9

Tris are already feeling SMASHED from this workout as well as my upper chest.

[rich55]

That bourbon chicken looks delicious! Wow!!

OH, IT WAS!!

X2 And that's pretty cheap!!

And even better was the good band for the buck!!!


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

LEGS, LEGS & MORE LEGS!!!

Every single client I trained today just so happened to be training legs including Matt and I. From 1pm to 6:30pm nothing but LEGS haha.

Squats
135 x 8
185 x 8
225 x 8
275 x 8
315 x 8
365 x 4 ---> Missed on #5 with a little spot

Hammer Leg Press
About 8 inches between feet with feet down low.
270 x 10
360 x 10
450 x 10 ----> MUCH lighter than last time
500 x 6 ----------> REAL tough

Standing 1-Leg Curl Machine
65 x 10
70 x 10
75 x 8
- SUPERSET -
Hanging Leg Raises
Feet out real high w/ controlled negative.
BW x 10
BW x 10
BW x 10

Good Mornings
Bending knees to pull through the hams hard. Just getting a feel for these.
95 x 10
115 x 10
135 x 10

Alternating Barbell Lunges
95 x 10
145 x 10
165 x 8

45 Degree Calf Raises
360 x 10
360 x 8
360 x 7

And then one set of Standing Calf Machine toes out...DONE!! Overall I'm pretty pleased with the strength gains on my ancillary movements and I stuck 365 pretty well for not having touched it for a while.

[bull.dogz]

That bourbon chicken looks delicious! Wow!!

X2 And that's pretty cheap!!