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 RICH'S MISSION: NATURAL PRO CARD 2008 |  |
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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| QUOTE (opfor101 @ Apr 15 2008, 11:40 PM) | | those are some awesome numbers your lifting, i'm jealous! |
Thanks. We will be lifting heavier next week for a little while. I just need to throw around some big weights and pack down some food before beginning my prep in almost 6 weeks. I'm still sitting at a very lean 180 lbs. _________________________ Leg day yesterday was a blast. Me & 4 others left nothing behind. James, Greg, Michael (who hasn't smashed with us in a while) and Jesse (230 lb new guy). After one set Jesse wasn't sure if he jumped in on the right day, haha. The superset rotation worked well with the large group and we all fed off each other. A1- Walking DB Lunges (down & back) BW, 25, 30, 40 A2- Leg Extensions (for 10's) 90, 140, 180, 180 B1- High Stance Leg Press (for up to 20) 450, 540, 630 B2- SLDL (for 10ish) 135, 275, 275 That may not seem like alot, but the intensity was medieval and all of us felt nauseous. I laid on the locker floor for 30 minutes ghostly pale afterwards sipping my Golden FinisH. Smashing a couple rice cakes helped too. Smashed down a double chicken and tofu bbq burrito a little later too!!!  Today I'm off and tomorrow is back.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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BACK BLASTIN' TODAY: Today rocked as we blasted out more weight on every exercise. James' back is looking badass and Greg is starting to get some more detail in his massive lats. Couldn't see my back, but it felt pumped as hell haha. Nothing but gains ahead! A1- Straight-Arm Pulldowns 100 x 15, 110 x 15, 130 x 15, 140 x 12 A2- 1-Arm Freestyle DB Rows 60 x 6, 100 x 6, 120 x 6, 125 x 6 B1- Cable Lat Squeezes 95 x 12, 100 x 12, 110 x 11 B2- Wide-Grip Pulldowns 130 x 8, 140 x 7 x 6 DB T-Bar style Rows 120 x 15, 125 x 15, 130 x 12 Seated Cable Rows 170 x 12, 190 x 7, 210 x 5 Bent-Over Rear Delt Rows 30 x 15, 35 x 15, 40 x 11 Standing Machine Shrugs 360 x 15, 380 x 13 x 9 Seated Alternating DB Curls 30 x 10, 35 x 10, 40 x 8, 20 x 12 no alternating Bis suck so I decided to throw a little in at the end since it had been 3 days. Trained a bunch of peeps then got my calves in later.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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FRIDAY NIGHT FUN FOR A MEATHEAD: Trained peeps from 2 till 8pm, then it was time for my fun. Delts and tris with the fellas. We took our good ole time and switched some things up as part of our heavier training. Rep ranges will be a mix of low and high reps. Military Press 175 x 5, 185 x 5 x 5 x 5 x 7 Lateral Raise Machine 80 x 15, 85 x 15, 90 x 13 A1- Upright Cable Rows 130 x 15, 140 x 15, 150 x 13 A2- Hammer Behind Neck Press 70 x 9, 80 x 8, 90 x 5 Close-Grip Bench 205 x 7 x 6 x 5 ----> slow negatives Dip Machine 270 x 10 x 11 Reverse-Grip Pushdowns 110 x 11 x 10, drop to regular pushdowns 85 x 11 A few times during my training, I would get a burst of hostile strength. This is my last push to put on some good size and I am gonna be KILLING it. Mudvayne's Dig helped a few times during the workout, haha. We closed down the gym and smashed some bison burgers and chili after at Ted's. The grub rocked!!
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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LEG DAY: Some changes today as we started a new program. After a while my legs just seemed to go numb. Squats weren't too shabby after taking a little time off. Squats 315 x 5, 325 x 5, 335 x 5 x 5 x 5 Low/Narrow Stance Leg Press 410 x 11, 450 x 11, 470 x 9 Leg Extensions 140 x 10, 160 x 11 x 9 ----> walking lunges after for lap around the gym Lying Leg Curls 100 x 11, 110 x 10 x 9, drop to 70 x 10 Shoeless Standing Calves 180 x 13, 190 x 11 x 10 Donkey Calves 290 x 11 x 10 x 10, ground raises toes out for 2 sets Added ActivaTe Xtreme today to help induce some mass gains. I tested the beta of the original version with some success a while back. Combined with lifting heavier and more cals should work well to help me get up to lean a 185 lbs.
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In Dear Father We Trust
Group: Advanced Members
Posts: 4226
Member No.: 126472
Joined: 31-August 06
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| QUOTE (rich_55 @ Apr 20 2008, 10:59 PM) | | I mean to me cuz that's all I can be. |
but goodskie cant possibly see what he means to me..... err.... oops  i meant And I am, whatever you say I am If I wasn't, then why would I say I am? thats more like it! 
Opfor+Mary Jane (married since 12.1.07) 
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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| QUOTE (JW32Hoops @ Apr 20 2008, 08:08 PM) | | QUOTE (rich_55 @ Apr 20 2008, 08:01 PM) | | lifting heavier and more cals should work well to help me get up to lean a 185 lbs. |
ETG, you know it better than anyone. Helluva workout broseph.
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Yup, I'm putting it down and trying to channel all my energy and intensity into each training session like its the last. I'm lucky to have a few great training partners to help me kick my own ass. Gotta keep smashing forward! Smashed a tuna sandwich earlier with 2 whole eggs and mayo on whole wheat. Getting ready to bash a bunch of cottage cheese, protein powder, PB and cherries mixed together before crashing.  Next weeks' workout will be better.
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In Dear Father We Trust
Group: Advanced Members
Posts: 4226
Member No.: 126472
Joined: 31-August 06
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| QUOTE (rich_55 @ Apr 20 2008, 11:04 PM) | | QUOTE (JW32Hoops @ Apr 20 2008, 08:08 PM) | | QUOTE (rich_55 @ Apr 20 2008, 08:01 PM) | | lifting heavier and more cals should work well to help me get up to lean a 185 lbs. |
ETG, you know it better than anyone. Helluva workout broseph.
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Yup, I'm putting it down and trying to channel all my energy and intensity into each training session like its the last. I'm lucky to have a few great training partners to help me kick my own ass. Gotta keep smashing forward! Smashed a tuna sandwich earlier with 2 whole eggs and mayo on whole wheat. Getting ready to bash a bunch of cottage cheese, protein powder, PB and cherries mixed together before crashing. Next weeks' workout will be better. |
what was with the layoff from the squats?
just felt like switching up?
Opfor+Mary Jane (married since 12.1.07)
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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New chest and biceps day, woot, woot!! Threw in some new stuff, but kept some oldies I've been diggin.
CHEST & BIS 4/21:
Incline Bench 205 x 5, 215 x 5 x 5 x 5 x 5
A1- Incline DB Flys 45 x 15, 50 x 15, 52.5 x 13
A2- Medicine Ball Pushups x 8 x 7 x 6 ---> slow negatives, holding stretch at bottom
Decline DB Press 85 x 9, 90 x 8 x 7
Machine Chest Squeezes 90 x 15, 100 x 13 x 11, machine flys after last set x 10
Barbell Curls 105 x 6, 95 x 7 ----> arms were waisted after chest work
EZ Reverse Curls 75 x 11, 85 x 9
Incline Hammer Curls 30 x 13 x 13, drop to 20's for alternating db curls
By the end, I couldn't even get a full squeeze on biceps with the 20's haha. Pump was sick! Good day, but I am gonna tweak a bit next time.
Off tomorrow and a little back group bashing on Wednesday.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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A NEW BACK DAY: Oh yeah, some new stuff! I was feeling creative today as I brainstormed ways to make are backs bigger. Greg, James and I were joined by another ironhead I train, Paul. Paul hung pretty darn well and we certainly brought it. Weighted Close-Grip Chins 20 x 5, 25 x 5, 30 x 5 x 6 A1- Wide Grip Pulldowns 160 x 9, 170 x 8, 180 x 6 A2- Cable Lat Squeezes 80 x 12, 85 x 10 x 10 Hammer Low Rows 160 x 8 x 8 Middle Back Machine Rows 100 x 13, drop to 70 x 10 ---> squatted and leaned into row machine with wide grip. Rocked! Barbell Deadlift and Shrug 225 x 10, 275 x 10, 315 x 9 I am starting to feel a little thicker already after only one week of the new program and food smashing. Pleasantly surprised how quick that happened, but I will certainly be pushing forward full throttle to make some gains!! On a professional note, my PT business grew 25% in just the first 2 weeks full-time. My goal is to get 2 new touches of interest each day in the gym. My marketing and sales efforts are in high gear.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3633
Member No.: 15387
Joined: 18-January 04
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| QUOTE (JW32Hoops @ Apr 23 2008, 09:33 PM) | | Good to hear the biz is picking up so quickly. Looks like a killer back workout too brah...keep smashing them calories and you'll thicken up for sure. How the arms comin along? |
Thanks, man. Gotta keep pushing forward! Ah, the arms... They still suck. I smash the hell out of them, but they grow the least. I was looking for some insight when I saw the trainer, Davies. He simply said they're beach muscles and that he had the guys train them on the weekends. Here is how I see it: TRIS: My triceps have some new found detail in them that should look nicely when all shredded. Working on thickening them up though. A definite weak point. BIS & FOREARMS: My bis and forearms have not improved much...at this point. I smash on!! Have added a little volume and focusing on M2M connection. DELTS: Much thicker and still maintaining nice striations BACK: Strong point. Can't see much back there. Pix looked similar. CHEST: Little better, but this past week I noticed more fullness. This workout is heavy upper chest, which should do the trick! Have learned to pose my side chest differently for the better too. QUADS: Still deeply separated and slightly vascular at times, which should look crazy when dieted down HAMS: Lots of new detail on the inside part of the hammies, which should look REAL cool when shredded. I can almost grab on to a part of it like its a ridge, haha. ABS: Don't train them much directly in the offseason. Still there a bit. Abs are made in my kitchen precontest style.
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