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

[poopies]

That bourbon chicken looks delicious! Wow!!

[rich55]

TODAY'S FEEDING:

1 pear, 1 scoop MaxPro & 1 scoop MaxPro before feeding the baby

2 whole eggs, 4 whites, 3 slices turkey bacon, 1 c oatmeal, some strawberries and a little honey

1 c low fat yogurt, 1 c kashi cereal, 1 scoop High5, almonds & strawberries

Hit a new cajun place around the corner from the gym. Bourbon chicken over rice and a small sample of some sausage and beans. After emphasizing my need for much food, I ended up with all this for $5:



8 oz 93/7 lean beef
8 oz sweet potato
Broccoli

2 whole eggs & 6 whites
4 oz turkey
Tomato, onion, spinach, mushroom and some cheese
3 Omega3 fish oil caps

And I'm probably going to down some cottage cheese, berries and PB before bed

And of course don't forget about my Orange Triad multi.

[rich55]

Do you cut out the fruit when it's close to comp time?

Most fruit. I stick to small amounts of berries depending on where I'm at with things. They have less carbs, but little amounts of fructose aren't bad b/c it goes to the liver and prevents breakdown of protein for energy.


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

MIXING UP PUSH:

After several weeks of push workouts, I decided to mix things up with some band work, more upper chest emphasis and an overall change of pace. Matt and Thomas (this is where they jump in to post ) joined Clint and I as they prep for next year's Buckeye Classic.

Flat Bench w/ Red Bands 5RM
This adds about 70 lbs or so of tension at the top doubled and attached to DB's on the ground.
95 x 10 w/o bands
95 x 5
135 x 5
165 x 5
185 x 5
205 x 3 ---> miss, not too shabby of a start
205 x 2

Incline DB Press
60 x 8
75 x 8
85 x 8
95 x 6
95 x 5

DB Pullovers
Strong flex at top on the chest.
65 x 10
80 x 10
85 x 10
90 x 5

Incline DB Flys
55 x 10
60 x 10
65 x 6

Decline DB Skullcrushers
Keeping these in to not stop progress.
35 x 10
40 x 5
35 x 9 ----> busting out my 2.5 plate mates next time for microloading
- SUPERSET -
Seated DB Laterals
Nice and controlled with elbows up and hands at sides.
25 x 10
25 x 10
30 x 8

Overhead EZ Bar Extensions
Nice change of pace and pull on triceps on these.
55 x 10
65 x 10
75 x 9
- SUPERSET -
Seated Rope Face Pulls
70 x 10
80 x 10
90 x 12

Triceps Dips
Leaning back to get a hard pull on the tris.
BW x 16
BW x 11

[bull.dogz]

Do you cut out the fruit when it's close to comp time?

[rich55]

PULLING TIME!!

Felt stronger than last time and mixed it up just a little. Matt jumped in with Clint and I as he preps for the Novice division at next April's Buckeye Classic. Big James is doing his own thing this week as he winds down and relaxes to kick butt at the INBF Naturalmania Nationals this weekend.

Bent-Over DB Rows
Both arms at the same time.
60 x 8
70 x 8
80 x 8
90 x 8
95 x 6 + 2 after a few breaths

Knee High Rack Deadlifts
225 x 8
365 x 8
465 x 8
545 x 3 ---> these kicked my butt, but it was my first crack at weight this big

Alternating Standing DB Curls
35 x 8
45 x 8
50 x 8
50 x 6
- SUPERSET -
Wide Overhand Seated Rows
180 x 8
200 x 8
210 x 8
220 x 6

Wide-Grip Pullups
BW x 8
BW x 6
BW x 5
- SUPERSET -
Behind Back Barbell Shrugs
185 x 10
235 x 10
275 x 10

1-Arm Hammer Low Rows
135/side x 6
180/side x 6 ---> not too bad
205/side x 6 ------> little sloppy but much stronger
- SUPERSET -
Hammer Incline Curls
35 x 10
40 x 7
40 x 7

EZ Reverse Curls
85 x 10
90 x 6

Across Chest Hammers
40 x 6
40 x 6


WHAT'S COOKING?

3/4 c oats
1/2 banana & 1/2 c mango
1 T green phyto foods
1 scoop Vanilla Caramel Gourmet and 3/4 scoop High5 Banana
1 t flax oil

1 c organic low fat yogurt
1 c Kashi go lean crunch
1 scoop High5 strawberry
1/2 c strawberries
10 crushed almonds

2 scoops Golden Gains apple pie shake

1 c barilla plus pasta
6 oz chicken
1/2 c sauce
mushrooms, green peppers, sun dried tomatoes & squash
1 slice ezekiel bread with spray butter & garlic powder

6 oz steak
8 oz sweet potato
broccoli
peach greek yogurt

2 whole eggs
4 oz roast beef
1 oz hot pepper cheese
1 whole wheat wrap
green pepper, onion, spinach & mushroom
1 c organic skim milk

1.5 scoops MaxPro
Handful of almonds

Supplements
Orange Triad multi
Flaxseed oil and Omega3 fish oil
Super Enzymes
Green Magnitude creatine
Purple Wraath
ALCAR
MaxGlutamine
Purple Intrain
Golden Gains

[rich55]

BREAKING LEG PR'S:

My strength today was up again as I set some very good PR's on legs. Body weight check = 186 lbs. Dang! I've never been higher than 187 and I can honestly say that I'm comfortable going to 195 at the pace of my strength gains.

Squats
135 x 8
205 x 8
265 x 8
315 x 8 -------> felt light
355 x 8 -----> nailed it for a PR! Great form nice and low

Straight-Leg Deadlifts
185 x 8
275 x 8
345 x 8 ----> slowed down to get good, slow stretch on hams and still nailed this PR

High Stance Leg Press
450 x 10
590 x 10
680 x 10
770 x 4 ----> just gassed out at this point. James helped on #5

Alternating Barbell Lunges
Nice change of pace and different pull on lunges. Liking the continual unilateral focus.
95 x 10/leg
125 x 10/leg
145 x 10/leg

Hyperextensions
2-second hold at top
BW x 10
10 lbs x 10
10 lbs x 10
- SUPERSET -
Weighted Situps
Hard crunch at top and slow negative working the abs.
BW x 10
10 lbs x 10
10 lbs x 10

[rich55]

What a cutie!! Good thing there's some white flood to give you some energy!!

Reading about your rash made me itchy too.

Thanks so much. Seriously, gotta love caffeine right about now. I figure if I keep eating that helps too. Hey, it is offseason. And, yes I'm itchy right now too. Seems to be getting a little better though.


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

PUSH & A LITTLE BIS:

Yesterday's push workout was great overall. Incline was less than successful, but I made up for it on the back end with good gains.

Incline Bench
95 x 10
135 x 8
165 x 8
195 x 8
225 x 4
225 x 3

Close-Grip Bench
135 x 8
185 x 8
225 x 5 ----> much better

Slight Incline DB Press
65 x 8
85 x 8
100 x 6 ---> and better again
100 x 4

Hammer Wide Chest
115/side x 8
145/side x 8
170/side x 6 + 1 after a few breaths

Fly Machine
130 x 10
140 x 8
140 x 7

Decline DB Skullcrushers
These are feeling much stronger.
35 x 10
35 x 10
35 x 9
- SUPERSET -
3-Way Shoulder Raises
10 lb plates x 20 front/bent-over/side for 3 sets

Overhead Rope Extensions
110 x 10
110 x 7, dropped to 85 x 7 cuz I ran out of time

Felt strong and thick. Today, I felt like my biceps recovered from the time-constrained low volume two day ago and since I'm not hitting them till Monday again I through some in.

Alternating Standing DB Curls
35 x 8/side
40 x 8
45 x 8
50 x 6
50 x 5

EZ Preacher Curls
Close-Grip with full stretch nice and slow.
80 x 8
85 x 7
85 x 6

EZ Reverse Curls
85 x 10
85 x 7

Reverse EZ Wrist Curls
35 x 12
35 x 12
- SUPERSET -
Behind Back Barbell Wrist Curls
95 x 12
95 x 12

And really just felt the need to do a little more...

Across Chest Hammer Curls
Nice and strict.
35 x 10
40 x 6

[bull.dogz]

What a cutie!! Good thing there's some white flood to give you some energy!!

Reading about your rash made me itchy too.

[rich55]

SLEEP DEPRIVATION & POISON IVY CAN'T HOLD ME BACK!!

I battled being blind during carb depletion during contest prep, so you can bet that 4 hours of sleep due to baby feeding won't hold me back...or even the most severe case of poison ivy I've ever seen. Yes, my yard work landed me with a terrible rash all over my arms, legs and midsection. I gave it a few days and then just took the shot and prescription meds kill this major nuisance. I must say that training legs heavy during summer in pants and long sleeves is not fun.

LEGS 9/8:

I was pleasantly surprised at my leg strength today despite baby feedings at 1 and 4 am to help mom get some sleep and then starting a very long day at 7am. Squished my workout between clients, so I had to make it quick and wanted to save my core a bit for rack deads today. Light on the volume, but no worries it worked!

Squats
Still REAL low.
135 x 8
205 x 8
245 x 8
295 x 8
345 x 8 ------> heavy, but I got it!!! A PR awaits

Hammer Leg Press
Low and slightly closer than shoulder width stance.
3 plates/side x 10
4 plates/side x 10
5 plates/side x 10 ----> PR on this machine! #'s 7-10 were real tough

Walking DB Lunges
Leg after leg with no stopping.
BW x 11 steps/leg
55's x 11 steps/leg
85's x 11 steps/leg

Standing 1-Leg Curl Machine
60 x 10/leg
70 x 10/leg
75 x 9/leg
- SUPERSET -
45 Degree Calf Raises
360 x 11
360 x 9
360 x 8


BACK 9/9:

The pace was pretty fast knocking it out in 45 minutes due to time constraints.

Bent-Over DB Rows
Both arms simultaneously squeezing hard at the top.
60's x 8
70's x 8
80's x 8
90's x 6 + 2 after a few breaths setting them down

Rack Deads
Knee high, unloading on the rack.
225 x 8
365 x 8
455 x 8 ----> almost feels light now
525 x 5 ------> PR!

Wide Overhand Seated Rows
180 x 8
200 x 8
210 x 8 --> 7 & 8 could have been more strict

Pullups
Strict with full stretch & squeeze. 2 sets wide & 2 sets close. Hard this late in the workout, but they'll get better.
BW x 5
BW x 4
BW x 7 ----> switched back to close
BW x 5

Standing DB Curls
Alternating & strict. Gotta work on these despite pace & prior pull work.
35 x 8
40 x 8
45 x 7

Preacher EZ Curls
Close-grip with full stretch down. Pace wore on me but felt good.
75 x 8
80 x 7
80 x 5
- SUPERSET -
Standing DB Shrugs
110 x 10
115 x 10
115 x 9

Oh, and here is a pic that James took during our last leg workout. Glad to see I'm not looking too chubby yet haha. Just slammed an ample portion of cottage cheese, natty peanut butter, chocolate MaxPro and blueberries mixed together. GROWING TIME!

And perhaps my favorite pic of our little girl. She by the way grew 8 oz in 10 days!! She is eating to grow too hehe.

[rich55]

Little behind logging here, but do not worry training is going strong. I've been busy with some business opportunities in addition to getting back into the swing with clients and the little one. We have had family in all week and today I knocked out 5 hours of yard work with my dad. Busy, busy!

We blasted out legs on Thursday hard and heavy, pull yesterday and push today. I was a little tired today hitting chest maintaining on most lifts with my tri portion feeling great. Now is a deserved two days of from training as I'm just totally beat. Some highlights:

Squats 335 x 8
Straight-Leg Deads 335 x 8
High Stance Leg Press 720 x 10
Bent-Over DB Rows 80 x 8
1-Arm Hammer Low Rows 180/side x 6
Seated DB Zottman Curls 50 x 6
Incline Bench 225 x 4
Close-Grip Bench 215 x 7
Slight Incline DB Press 100 x 5

I've made some small changes to the training. I just bought some of own personal bands for benching since our gym's were stolen and am now looking into some chains for squats. OH YEAH, time to grow!!!! I'm up 2 lbs since last week to 182 lbs.

[rich55]

PUSHING STRONG

Yesterday's push workout ROCKED!! Strength was again up and I'm starting to near PR's Oh yeah!!!

Incline Bench
95 x 10
135 x 8
185 x 8
215 x 8
225 x 4 -----> can't wait to try this fresh next time

Slight Incline DB Press
65 x 8
80 x 8
95 x 8 ---> Nailed it!!
100 x 5

Hammer Wide Chest
115/side x 8
135/side x 8
160/side x 7

Fly Machine
120 x 10
130 x 10
140 x 8

Decline DB Skullcrushers
35 x 10 ----> MUCH better
35 x 8
35 x 7
- SUPERSET -
3-Way Plate Raises
10 lbs x 20 x 20 x 20
10 lbs x 20 x 20 x 20 -----> just brutal burn
-- crunched on time with clients so only 2 sets --

Rope Overhead Extensions
100 x 10
110 x 5
100 x 7


SUPPLEMENTS
Orange Triad
Green Magnitude
Purple Wraath
ALCAR
Purple Intrain
Golden Gains
Insuload
Super Enzymes
Omega3 fish oil
Flaxseed Oil

Off today. Legs tomorrow!

[rich55]

Strong workout bro

Thanks Carl! Yup, getting MUCH stronger. Check it out:


PULLING SOME WEIGHT!!!

Back in the fold today with James and Clint. Felt real strong!!

Bent-Over Barbell Rows
Shoulder-width, overhand grip for full stretch and squeeze.
95 x 10
135 x 8
165 x 8
195 x 8
205 x 6 + 2 after a little rest pause

Knee High Rack Deads
225 x 8
315 x 8
405 x 8
495 x 8 -------> HEAVY, but got it!

Seated Zottman Curls
30 x 8
40 x 8
50 x 6
50 x 4

Weighted Close-Grip Chins
Strict with good stretch, squeeze and slow eccentric.
BW x 8
25 lbs x 8
35 lbs x 4
25 lbs x 6

Wide-Grip Pulldowns
170 x 8
180 x 8
190 x 8

EZ Preacher Curls
75 x 8
80 x 8
85 x 6
- SUPERSET -
Behind Back Barbell Shrugs
2-second squeeze at top
185 x 10
235 x 10
295 x 10 ---> lil sloppy

EZ Reverse Curls
80 x 10
85 x 8
85 x 5

Feeling this workout already!! Eating to grow this evening

[rich55]

GETTING BIGGER & STRONGER

The last two workouts have been awesome! I checked the scale today and I'm already back up 180 lbs. Strength and thickness is up, so I am not worried about the body fat. I'm not stopping till I reach 190. Heck, maybe 195 at this pace. I'm jumping back in with the fellas next week. This week I was extremely crunched on time to limit time away from home.

PUSH 8/28:

First full push workout since the baby break. Strength was improved, but endurance is still improving.

Incline Bench
95 x 10
135 x 8
185 x 8
215 x 7

Close-Grip Bench
135 x 8
175 x 8
205 x 8

Slight Incline DB Press
65 x 8
80 x 8
95 x 5
95 x 4

Fly Machine
120 x 10
130 x 8
130 x 7

Hammer Wide Chest
115/side x 8
135/side x 8
160/side x 6

Decline DB Extensions
35 x 7
35 x 5
30 x 10
- SUPERSET -
3-Way Shoulder Raises
Front, bent-over, then lateral hands at sides.
10 lb plate x 20 x 20 x 20 each way
10 lb plate x 20 x 20 x 20 each way

Overhead Rope Extensions
100 x 9
100 x 8
100 x 6



LEGS 8/29:

Felt REAL strong today!!! Holding back a touch still, but much better.

Barbell Squats
135 x 8
185 x 8
235 x 8
285 x 8
325 x 8 ----> rock solid REAL low

Straight-Leg Deadlifts
185 x 8
265 x 8
315 x 8

High Stance Leg Presses
4 plates/side x 10
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Walking DB Lunges
Continuous strides throughout set one leg after the other.
BW x 11 steps/leg
35's x 11 steps/leg
55's x 11 steps/leg
75's x 11 steps/leg

Angled Calf Raises
320 x 12
340 x 10
340 x 8
- TRISET -
with Hyperextensions and Situps

[rich55]

MANNING UP

The first week our little Ava's life has been incredible. Every little step along the way has been just beautiful and truly miraculous. This past week I stayed the full entire 4 days in the hospital after birth taking care of my girls and am still leading much of effort around the house as Angie recovers and gets back on her feet. That is truly "manning up".

TRAINING:

I have got back into the swing with my workouts lifting just Monday, Wednesday and tomorrow Friday. I combined Push and Legs on Monday, Pull and Core on Wednesday and will hit a full Push day tomorrow. After a week off my crazy legs still managed to...

Squats 315 x 8 ---> nice and low
Straight-Leg Deads 295 x 10 ------> very good control
High Stance Leg Presses 7 plates/side x 8

After 5 days of little mobility at all, I was sucking wind pretty fierce even with a slow pace. Leg strength was fine and my upper body strength was down just a touch. Sticking with same training as I feel there is still room for improvement there since I was just getting in the groove.

DIET:

Diet has been back in rhythm much better. I ate like a champ at the hospital packing a big full cooler of food and slamming back plenty of goodies, but it left me feeling a bit soft for my liking following weeks of binging. Sunday through today has been pretty clean with only 2 meals of Hunan King Chinese and a little peanut butter candy from the mother-in-law. Eating is pretty instinctive at this point. Wednesday's eats:

9am- apple, scoop MaxPro & flaxseed oil then back to bed after feeding Ava
Noon- giant stack of buckwheat pan***** (mixed with egg, cottage chz, lowfat buttermilk, canola oil, honey), natural PB & simply fruit jelly, 4 egg whites
2:30pm- very big bowl of low fat yogurt, kashi cereal, walnuts, scoop High5 and some peaches and strawberries
4:30pm- PURPLE INTRAIN & Pull workout
5:45pm PWO- scoop MaxPro, 2 rice ***** & banana --> missing my Golden Gains which are at my other gym location locker
7:00pm- giant sized portion of Chicken with Cashews over rice with some Crab Rangoon
10:00pm- lean beef hamburger with a bit of hot pepper cheese, lots of tomato, lettuce, red onion, spicy mustard, ketchup on a sprouted grain english muffin
12:30am- cottage cheese, scoop High5, little bit of strawberry and pineapple, 3 Omega3 fish oil caps
~3:00am- 1st Ava morning feed - Daddy slammed ----> scoop High5 and spoonful almond butter
~6:00am- 2nd Ava morning feed - Daddy grabbed ---> a plum and big few bites of cottage cheese

SUPPLEMENTS:

- Orange Triad
- Flaxseed Oil
- Omega3 Fish Oil
- Green Magnitude
- Purple Wraath
- Purple Intrain
- Insuload
- R-ALA & ALCAR

[rich55]

She is sooo adorable!!!

So are mommy and baby home? She doesn't even look like a premi. Congrats again!!

Edit: I notice a slight attitude in that 4th picture....does she get that from you?

Thanks so much! She is!! Yup, we were in the hospital for 4 days and got out on Sunday. She is well-proportioned The attitude comes from her red-headed, fiery mother haha.

Nice man. Congrats. And way to sport the CL beanie! New baby on board. You may need to get a ton of WF and toothpicks for your eye lids.

Thanks! Yeah not much geling in the hospital so CL beanie all the way. Seriously, good thing I've been off this week from work. She does sleep well when she does, so things could be worse.

Nice, very nice! She's a cutie, must take after her mom!

Congrats!

Yes she does take after her very attractive mother!!