Had a VERY busy weekend including a Family Force 5 concert, trip to Cedar Point and wedding. I am feeling beat. Trained legs at the old Blake's in Sandusky, OH after being at Cedar Point all day. No spot, just the new gal watching me thinking I am killing myself haha.

LEGS 6/13:

Squats 315 x 10 x 9 x 7
Hack Squats 230 x 15ish, 250 x 12ish, 270 x 10ish ---> was just blasting these out
Walking DB Lunges 2 SUPER long down and back trips with 25's
Air Squats at end till I didn't come up
Lying Leg Curls 110 x 18ish, 120 x 12ish x 10ish, drop to 70, drop to 30

Holy crap. I have not been this sore in a while. Stairs are almost impossible...seriously. Good thing for railings. The place where my buddy's wedding was had tons of them and it was torture.

CHEST & BIS:

A1- Flat DB Press 95 x 12 x 10 x 8
A2- Standing DB Curls 40 x 13 x 11 x 8 alternating last set
B1- Incline Hammer Press 115 x 14, 120 x 11 x 11
B2- Barbell Curls 80 x 13, 85 x 11 x 10
C1- Incline Cable Flys 50 x 16, 55 x 13 x 12
C2- Flat Bench 135 x 15, 155 x 10 x 10
Spider DB Curls 25 x 10 x 10

I was DEAD for this workout after not much sleep and way too much running around. I don't really ever have to force workouts, but this one was. I had to give myself frequent pep talks to make it through.

Took some pix on Sunday. I am pleased with my conditioning at the 14-week out mark. But I need to bring up the arms, chest and upper body in general. Legs are looking nasty and the back is showing a little more detail. Delts are better too. Back to my weak points...

My cals are still high enough (3400) to make some improvements. Better yet I will be ramping my weak point days up to 3600 (twice weekly) and bringing the other days down to 3300. I will be hitting my arms more frequently (every 3-5 days) and ferociously as well. I am getting up early tomorrow morning to blast arms and coming back later to hit shoulders. Saturday, I am going in early at 7:15 am to train arms with Davies before I leave town for the weekend. Oh, it is on!!!

Sitting roughly 180 maybe (weigh in tomorrow) cold in these pix. Flexing my legs was extremely tough after hitting legs two days before.







BACK DAY 6/16:

Had to get some steam rolling today as both Greg and I were dragging a little. We got things rolling and had a good one though.

Wide-Grip Pullups BW x 12, 5lbs added x 8 x 6
A1- Straight-Arm Pulldowns 120 x 15, 130 x 13 x 12
A2- Close-Grip Pulldowns 160 x 10, 170 x 8 x 7
Seated Cable Rows 190 x 12 x 11 x 11
Bent-Over Smith Rows 155 x 13, 155 x 12, 165 x 10
Bent-Over DB Laterals 32.5 x 15, 35 x 12 x 10

Looking good Rich! Keep at it man, you'll hit your goals.

You have some of the widest lats I've ever seen on anyone.

lookin deez bro, especially for 14 weeks out. Go get that pro card!

you should grow a beard jeff bagwell style before you get on stage

Thanks fellas. Will, nice words about the lats. I've been hating on them recently, haha.

CC, I shaved the good ole beard off in March man. You missed it. Not really Bagwell style though. I am growing the do out though if that counts for anything.

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DOUBLE DUTY TUESDAY 6/17:
Man on a mission here. Had a great day! My day went a little something like this:

800am- Woke & slam shake 3/4 c oats, 2.5 scoops protein with flax, 2 Orange Triad

845- Pop Blue Up, White Blood, Lean Green, Green Magnitude and hit the road (5 min drive)

900-945- Strapped on ipod & stretched. Then, downed half of my 60g CarboMax, 10g MaxGlutamine & 2 scoops Purple Wraath. ARM SMASHING!!

A1- Lying DB Extensions 36.25 x 13, 37.5 x 11 x 9
A2- Standing DB Curls 41.25 x 14, 42.5 x 11 x 8
B1- Overhead Rope Extensions 85 x 15, 90 x 14 x 13
B2- Barbell Curls 85 x 13, 90 x 10 x 8
C1- Dips BW x 18ish x 16ish
C2- Alternating Hammer Curls 35 x 11 x 10

Slammed Golden FinisH and 2 Orange Triad after.

1100-100- Napped

100- 8 oz 92/8 beef, 1 large sweet potato, broccoli, 2 super epa, 2 MaxCLA, 4 mass aminos

100-200- Worked on some emails
200-300- Hung out at Max Muscle and picked up some supps. Slammed more Green Mag & Lean Green.

315-415- Shoulders & Cardio!! 2 scoops Purple Wraath & 10g MaxGlutamine. Weighed in at 181 lbs. Waist down 1/4 inch to 30.5.

A1- Seated DB Laterals 30 x 15, 13 x 11
A2- Standing DB Upright Rows 30 x 17 x 14 x 12
Arnold DB Press 65 x 9 x 7 x 6
B1- Standing DB Shrugs 125 x 15, 130 x 12 x 10
B2- Barbell Plate Front Raises 25 x 15, 30 x 15, 35 x 13
Seated Machine Press 110 x 11 x 9 x 8, drop to 70 x 8
20 minutes walking on incline after 3.8mph at 7.5 incline

3 more scoops Golden FinisH & 2 Orange Triad.

500- 2 rice cakes and IsoXtreme whey. Trained a regular bro & new guy on back & bis.

600- Pounded 8 oz lean strip steak, 1 c brown rice, broccoli, 2 super epa & mass aminos. Smashed Sue's legs ---> 10.5 wks till North Americans!!

700- Client no show (she gets billed). Chatted with Greg & James who had to smash weights later cuz of work.

800- Total body workout with a new regular couple trying to get in shape

900- Pounded can tuna, 1 slice whole wheat bread, 1 whole egg, 1 white & broccoli, 2 MaxCLA. Then trained a regular on chest & bis.

1000-1100 Go home and chat with the woman.

1130- Drink a shake with 1 TB natural PB. Post up a days work. Crash.

Off day today. Shoulders and arms are VERY sore! NICE!! Legs are still sore from 5 days ago. Hopefully they are good to go tomorrow, jeez.

Also, feeling hungry today due to the 2-a-day and cardio yesterday. That is a good thing. Burn fat, baby burn!!

DAMN! you looking diesel bro!


it definitely looks like you've been smashing those arms, they definitely look bigger than last time i saw them.

lats are enormous as always.

BACHELOR PARTY BODYBUILDING:

The bachelor party weekend was a ton of fun. Trained arms at 7am before we left at another Metro Fitness gym. Sunday I trained back and did some cardio at a place in Johnson City, TN called the Muscle Factory. It got the job done, but it wasn't the greatest place.

Our house on the lake had two kitchens so I was all set with eating. We hit up the grocery store when we arrived and I picked up a case of H20, while they hit up the liquor store.

I wasn't that active (besides jet skiing) and trained in the mornings, so I made some adjustments to my diet and had to with our schedule. I basically ate contest clean all weekend with good carbs early and none later. Lots of grilling and omelets...good stuff!

After a 6 hour drive yesterday I decided to push my shoulder day back one day as I was just beat tired and not feeling well. Today, I am blasting shoulder & cardio. Still tired, but I plan to get another good night of rest this evening.

CONDITIONING UPDATE:

I am definitely leaner as my waist is almost 30 inches. My legs are shedding some noticeable bodyfat too as I am starting to get some room in my jeans.

Did a relatively light day on shoulders today since I'm hitting chest in two days. Threw in some calves and polished it off with some cardio. VERY little rest between sets.

A1- Seated DB Laterals 30 x 15 x 12 x 10
A2- Standing DB Upright Rows 30 x 13 x 12 x 9
Seated DB Press 65 x 15, 70 x 11 x 9
Standing DB Shrugs 130 x 14 x 12 x 11
B1- Seated Calves 145 x 15 x 11 x 10
B2- Donkey Calves 180 x 11, 190 x 11 x 9
20 minutes on elliptical after

Friday I leave for NYC to watch good ole James do battle for his WNBF pro card at the INBF Natural Hercules Championships. I think I found a decent place to smash called Underground Fitness, which is less than a half mile away from the show. He went and had some t-shirts made for his entourage which are pretty cool.

mmmm never heard of underground fitness.

well if anything we can go wherever is closer. but we would have to call to check for a one day price.


i have a gym membership that is downtown but will take more than 30 minutes to get to (NYC is waaay too big for my liking )


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those are some solid numbers btw!
good to know bodybuilding doesnt prevent you from having fun.

Finally felt 100% after the long weekend. Just in time for me to have a very productive chest and arm workout!! I am training arms whenever I feel recovered. I hadn't trained them since Saturday, so they were certainly feeling ready to smash. Greg and I kept up a good pace and knocked this long one out in only 75 minutes.

Incline DB Press 90 x 12 x 10 x 8
Incline DB Flys 55 x 13 x 12 x 11, Press again at end for 13
Machine Chest Squeezes 100 x 14 x 13 x 13
Decline Bench 185 x 12, 225 x 8 x 7
A1- Cable Crossovers 60 x 14, 65 x 11
A2- Pushups x 12 x 10 slow holding stretch at bottom
B1- EZ Skullcrushers 95 x 12 x 10 x 9
B2- EZ Bar Curls 95 x 10 x 9 x 8
C1- Alternating Hammer DB Curls 35 x 12, 37.5 x 8 x 8
C2- Overhead Rope Extensions 90 x 15, 95 x 13 x 12

I added more carbs during and after training. I have been eating a little less carbohydrates and calories the last 5 days down closer to 3000, so today I bumped the cals up higher.

Off to NYC to watch James kick some butt!!

Hey Mr.COCKBLOCK

that workout was intense. the whole upper back is sore as hell today lol.
great workout.



im still mad!

btw how was the trip home? hope you guys got home safely.