thanks for the help rick. any suggestion on prventing the runs on glycergrow tried increased water intake and eating solid food 45 minutes prior no help. besides this strenght and pump stacked with green magnitude and plasma jet have been good.

Yes was a Great workout delts & tris . We crushed it . Not bad for less then 8 weeks out and still going hard.

Oh we BEAT UP on our legs today! A big thanks to my boy Sean for jumping in impromptu style to mix things up with James and myself. We just happened to be squatting while he was doing straight-legs. We decided to switch racks and then train the rest of our workout together. It was KILLER!

Squats 355 x 5 x 5 x 4, 365 x 3 x 3
SLDL 225 x 10, 275 x 10, 295 x 10
Wide Hack Squats 180 x 15, 230 x 8, 250 x 5
High Moderate Stance Leg Press 6 plates x 30ish, 8 plates x 20ish, 8.5 plates x 15ish
Lying Leg Curls 80 x 20ish, 90 x 15ish

The leg presses killed me and made it so I almost would fall on the occasional step as my legs would give. I may have even pumped out close to 40. Having Sean, the light-heavy, lead off pumped me up to hang and get more if possible.

My right knee has been bugging me and felt off before starting, but as I got going it felt fine. Strange. Of course this had to come up now that my wrist is feeling better. Cissus and Orange Triad are being dosed to help with plenty of EFA's.

Tomorrow is chest & bis. I will step on the scale as well.

Weighed in at 183 lbs today (up 2 lbs in 1.5 weeks). Gains are going well as we continue to smash bigger weights. Today's workout rocked!! My chest and bis felt like they were going to explode.

Incline Bench 235 x 4 x 4, 245 x 2 x 2, 165 x 16
A1- Incline DB Flys 55 x 15, 57.5 x 15, 60 x 13 ---> took 30 seconds btw. Oh the pump!
A2- Flat DB Press 55 x 10, 57.5 x 8, 60 x 6
B1- Fly Machine 110 x 15, 120 x 12
B2- Incline Machine Press 105 x 11, 125 x 7
EZ Bar Curls 75 x 13, 80 x 7 x 6 ---> SUPER strict
C1- Reverse EZ Bar Curls 85 x 9, 75 x 8
C2- Alternating Hammer DB Curls 25 x ??, 27.5 ---> curled till my arms couldn't move

In true gaining fashion:

Pre and During Workout: 2 scoops Purple Wraath, 10 g glutamine, 60 g WMS, ~20 g gatorade
Immediately PWO: 3 scoops Golden FinisH
45 minutes PWO: 2 scoops Max IsoXtreme & 2 rice cakes
2 hrs PWO: Tons of whole wheat pasta, lean ground beef, sauce & veggies
Few hours later: BBQ chicken burrito with double chicken

Off day today. Spent it working the Max Muscle booth at the NPC Mike Francois classic. Great show, amazing competitors and very motivating. Can't wait to hit up the gym for back tomorrow. It is on! No clients competing at this one, but a few gymmates who we cheered on.

Legs are beat up sore today and my chest and bis are feeling it too. Food smashing continues with less than 3 weeks to grow...

MEAL 1:
2 scoops Max Gourmet
1 scoop Max High5
3/4 c oats
1/2 banana
1 T green phyto foods
3 Orange Triad & 2 super epa

MEAL 2:
1 large sweet potato
8 oz lean beef

MEAL 3:
1 scoop Max Gourmet
1 scoop Max High5
1 T natty PB
1/2 c oats
4 strawberries

MEAL 4:
2 grilled chicken sandwiches from Wendy's
Small chili
3 Orange Triad

MEAL 5:
2 slices 100% wheat bread
1 can tuna
1 whole egg & 1 white
1 T light mayo

MEAL 6:
8 oz steak
Green beans
Cottage cheese out of the container till pleased
2 super epa

OTHER SUPPS:
Super enzymes
Ultra 40
Cissus
ActivaTe Extreme ----> Working like a charm!
White Blood ----> Just arrived so I will pop a few before sleeping

rich is that cissus for joints? My elbows are giving me extreme pain when working triceps. I'm taking shark cartilage but it doesnt seem to be helping. If that supplement is for joints how do you like it?

DELTS & TRIS 5/12:

Hard and heavy training was a blast with big Greg! We smashed em and improved on most. I did one-arm extensions at the end to self-spot as my partner had to run.

Military Press 195 x 5 x 5 x 4, 205 x 3 x 3
Lateral Raise Machine 95 x 15, 100 x 12 x 10
A1- Upright DB Rows 45 x 15, 47.5 x 13, 50 x 12
A2- Hammer Behind Neck Press 95 x 11, 105 x 7, 115 x 5
Lying DB Extensions 35 x 11 x 10 x 8
Dip Machine 300 x 9, 310 x 8 x 7
B1- 1-Arm Rev Pushdowns 45 x 12 x 10
B2- 1-Arm Pushdowns 45 x ? x ?

LEGS 5/14:

Squats 355 x 5 x 5 x 5 x 5 x 4
SLDL 315 x 11 x 11
Wide Hacks 180 x 15, 230 x 10, 270 x 6
High/Wide Leg Press 4 plates x 20, 4.5 plates x 15, 5 plates x 12
Lying Leg Curls 100 x 13, 110 x 8

It hurts to walk even now just several hours later. Had a newcomer in our group and we all just got medieval. I took the elevator down to the locker room one floor to prevent falling down the stairs.

Had a killer workout with Greg. James and I are off on our schedules right now since he started his new job. We will hit up back this weekend and certainly legs next week together.

Incline Bench 235 x 5 x 4 x 3, 245 x 2, 255 x 1 ---> reaching method with Greg spotting one forced on the last 3 sets
A1- Incline DB Flys 55 x 15, 60 x 13, 62.5 x 11
A2- Flat DB Press 55 x 14, 60 x 9, 62.5 x 6
B1- Fly Machine 110 x 16, 120 x 12
B2- Incline Machine 110 x 12, 130 x 8, rested a few minutes & just did 150 x 10 at end
EZ Bar Curls 80 x 10 x 7 x 6 ---> super strict & slow
C1- Reverse EZ Curls 75 x 11 x 8
C2- Alternating Hammer DB Curls 30 x 9 x 7----> till my biceps couldn't move any more

Super pumped at the end through the entire chest, shoulders & biceps. I hit a few quick shots in the locker room. Most muscular shot looked crazy! Back detail seems to have improved glancing back at some new looking stuff popping out back there, haha.

Gonna hit my calves tomorrow. I will be working backstage Saturday at the INBF Tri-State contest in Dayton. James and I will be hitting back somewhere while we are there.

My weekend was busy as I headed to Dayton to attend the INBF Tri-State contest. It was the first year of the event and therefore a smaller show. I primarily attended the event to network and make contacts for my show that I will be promoting next May (also INBF). I spoke to the judges, promoters, expediter, athletes generating good interest and support. Much time will be spent the next 12 months to ensure this event will be a success. I am psyched!!

While in Dayton on Saturday we smashed back at this place called Neo Limits. Lots of volume and different movements to mix it up with all the new toys. Didn't really track weights as it was a new place. Just piled it on.

Wide-Grip Pulldowns 3 x 8-10
A1- Medium Grip Pullups 3 x 8-12
A2- Bent-Over Machine Rows 3 x 8-12
Lying Rows 3 x 8-12
T-Bar Style DB Rows 3 x 15-25
B1- Low Lat Pulldown 2 x 6-12
B2- Row Machine 2 x 6-12

...and I ran out back machines at this point, haha. It was fun trying some different stuff.
At the end we hit up a real donkey calf machine for 6 sets up to 400 lbs btw 10-25 reps pyramiding down. Fun, fun!!

Smashed 2 chicken sandwiches and a chili from Wendy's again a little while after downing my postworkout Golden FinisH. Yum!!

Yesterday was shoulders & tris with 3 other fellas:

Military Press 195 x 5 x 5 x 5 x 4, 205 x 3
Seated DB Laterals 25 x 15, 27.5 x 15 x 13
A1- Upright DB Rows 40 x 15, 42.5 x 15, 45 x 13
A2- Hammer Behind Neck Press 100 x 9, 110 x 7, 115 x 5
B1- DB Push Press 40 x 20, 50 x 15, 60 x 11
B2- DB Shrugs 130 x 14 x 13 x 11
Dip Machine 270 x 15, 300 x 12, 320 x 7
C1- Lying DB Extensions 35 x 11 x 10
C2- Bench Dips BW x 20 x 15 ----> holy crap that provided a crazy pump!

Later that evening was my real treat: A Donato's medium hawaiian pizza with chicken. Hey, only 2 weeks till I begin dieting and I actually leaned out this past week from eating clean!

I'm trying to stick to a stricter diet right now. I have a hard as hell time finding time to prepare all that food. If I were to eat like you do, it seems like I'd be spending half the day in the kitchen. I'm just curious how you get it done everyday?

I see you worked out at Neo Limits. Thats actually where I work out at. Which one did you go to? Also, I just may have to make my first show the one you plan on doing in Columbus next May. I think it would be pretty cool. It is all natural right? I don't want to go up against steroided up freaks.

Chest & Bis 5/21:

Greg and I embarked on a killer training session yesterday mid-afternoon. Laying off the White Flood for a while so I popped some Dialene and Drive samples I had in stock. Wow, was I psyched up!!

Incline Bench 235 x 5 x 5 x 3, 245 x 3, 255 x 2 ----> some help on the last reps of the last 3 sets, but felt good
A1-Incline DB Flys 60 x 15, 65 x 13 x 11
A2- Flat DB Press 60 x 8, 65 x 7 x 5
B1- Fly Machine 120 x 15 x 13 x 11
B2- Incline Machine 120, 130, 130 for ???
EZ Bar Curls 80 x 11, 85 x 7 x 5
C1- Reverse Curls 75 x 13 x 9
C2- Alt Hammer Curls 30 x 7 x

My chest was crushed and mega sore today. Tonight, I went out with a few gym coworkers and pounded a burger, wings and a few beers.

PRECONTEST UPDATE:

My diet begins in 1.5 weeks on next Sunday, June 1. This will give me 16 weeks, which will be more than enough time to be at my all time best. Cannot wait!!!

OTHER NEWS:

I will be judging the OCB Circle City Championships next weekend in Indianapolis. I typically have had no interest to judge due to conflict of interest, but here it's a non-issue and the opportunity has presented itself. I will also make an announcement for my show next year as I will be cross-promoting with this show next May.

rich, whats ur BF right now?

u gunna post all your cutting details?

if u need help i'm there for u noob