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 RICH'S MISSION: NATURAL PRO CARD 2008 |  |
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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Today was brutal. My last cardio session was last night at 9pm, preceded by 2 hard rounds of posing. So, this morning was a little sluggish. 40 minutes of cardio first thing in the morning, then I hit a back workout in the afternoon with Greg, Constance and Jenn. Good times! A1- 1-Arm DB Rows 95 x 12 x 12, 105 x 12 A2- T-Bar Style DB Rows 95 x 10 x 8, 105 x 8 Medium-Grip Pullups BW x 10 x 8 x 7 B1- Straight-Arm Pulldowns 100 x 13 x 12 x 10 B2- Bent-Over Medium Grip Cable Rows 100 x 15 x 15, 110 x 13 Wide-Grip Pulldowns 150 x 12 Standing Calves, Donkey Calves Ground Raises tri-set Another 25 minutes of cardio after. THEN, I did 2 brutal rounds of posing again later in the evening. My muscles were cramping, I was sweating profusely and I just had nothing left. No amount of Purple Wraath could help me. Much needed rest tonight and then tomorrow I am doing morning cardio, followed by a full day of refeeding as planned.  Shoulders and arms up next!
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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Morning cardio was rough as I was certainly depleted. I can also tell I am due for an off day, which I am taking tomorrow. BUT, today was a carb day, woohoo! I had a very busy day of training and had to pack 5 meals to take with me as I was out from 9:30am to 10:00pm. Blasted my shoulder and arms today!! Less than a minute rest between sets, so I knocked this out in just over an hour dripping sweat. Yes, all of this. I trained like a madman with very little rest. It even looks crazy typed up. Lying Front Raises 15 lbs x 15 x 15 x 14 Lying Rear Delt Rows 30 x 15 x 13 x 12 A1- Seated Shrugs 35 x 10 x 10 x 10 A2- Seated DB Lateral Pushes 35 x 10 x 10 x 10 Seated DB Press Variation 35 x 15, 40 x 14, 45 x 12 C1- Front DB Glass Raises 15 x 15 x 15 x 15 C2- DB Underhand Laterals 15 x 12 x 10 x 10 C3- DB Laterals 15 x 8 x 6 x 6 D1- DB Shrugs 75 x 20, 80 x 16, 85 x 13 D2- Lying DB Kickbacks 25 x 15 x 15 x 15 E1- Close-Grip Cable Curls 85 x 12, 90 x 12, 95 x 9 E2- Alternating DB Skullcrushers 20 x 7 x 6 x 6 F1- Seated DB Curls w/ Hard Twist 25 x 10 x 9 x 9 F2- Close-Grip Bench Pushups x 20 x 18 x 16 1-Arm Reverse Pushdowns 35 x 13 x 11 x 10 G2- Reverse Zottmans 20 x 8 x 6 G3- Hammers 20 x 8ish x 8ish Dip Machine 2 sets with different grips I felt very full after this workout. 2 LARGE meals of carbs before certainly helped. Tomorrow, I am driving to Nashville with the woman, her roommate and sister to spend the weekend with her family. I am psyched! Do not worry, I will be hitting a nearby World's early Saturday for legs and a Gold's some time on Sunday. Monday is a cardio only day and I may just have to resort to some jogging. I will be doing some jet skiing on Saturday after a leg day too. That should be interesting. Packing the cooler, yet again!! Have a happy Labor Day weekend!!
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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| QUOTE (opfor101 @ Aug 28 2008, 11:52 PM) | Your workouts are intense as usual 
Thanks for filling me in about Elise lol.
So shes actually competing huh?
Well I should go and talk to her. lol |
Yeah, she is doing the modeling division only though. You may need to turn 18 first. Just keeping it real. ----------------------- LABOR DAY WEEKEND IN NASHVILLEMy weekend was spent traveling and meeting my girl's family down in Nashville where they live. It was a wonderful weekend in whole and my regimen remained in tact throughout. Fortunately there was a World Gym less than 5 minutes from their house and I had precooked and packed my food for the 3 days. FRIDAY 9/29 OFF: Dropped my carbs a little and spread out my meals to 3 hours apart following Thursday's refeed. The result was mucho hunger! I lived. The drive was 6 hours long and we arrived after midnight. SATURDAY 9/30 AM LEGS & CARDIO: I trained legs with my woman's roomie (current client who gets after it) and my woman's younger brother (who is aspiring to get fit). Knowing that we all had a full day of activities, we hit the gym early. I slammed 4 oz of sweet potato and scoop of High5 protein upon waking, then 30 minutes later slammed some White Flood and Green Magnitude. They were both dragging, so I gave them a scoop and they LOVED IT! Two more CL fans!! A1- Leg Extension Machine 4 x 10-15 A2- Lying Leg Curls 4 x 10-15 B1- High Stance Leg Press 3 x 15-20 B2- Sumo DB Deadlifts 3 x 10 each hand Walking DB Lunges for half lengths around indoor track 3 trips + 1 drop set trip back at end 30 minutes of walking on incline at end ----> Killer. Had to fight the spinning and nausea during the first 15 minutes The evening was pretty active as we walked around a Opry Mills area and shopped. Later, we tossed around the football, so I got a few sprints in that caused me to break a sweat. I brought my plastic container of protein powder and little bit of oats to dinner at the Aquarium, haha. CHEST & CARDIO 9/31: After church, we all rolled back to her parent's house with quite a gathering of people. Food dishes of amazing homemade mexican food and desserts began rolling in. At that time, I left to hit the gym for a quick 30 minutes of chest and 30 minutes of elliptical: A1- Incline DB Flys 3 x 10-15 A2- Incline DB Squeeze Presses 3 x 8-10 B1- DB Pullovers 4 x 12-15 B2- Flat DB Press 4 x 8-10 Incline Smith Presses 3 x 10ish for 2 second holds at bottom C1- Peck Deck Machine 3 x 10-15 C2- Pushups on Fist 3 x 6-10 (steep decline 1st, slight decline 2nd, flat 3rd) 30 minutes of elliptical after. This machine got my legs up higher and burned more calories (~350) while keeping my heart rate in the 65-70% range. I treated myself to a 8 oz filet and asparagus for dinner (no butter or oil) with the family at the Chop House. Delicious! :dinner: Later that evening, we all walked around downtown Nashville for a few hours. I caught the tail end of a Peter Frampton concert on the riverfront for free. VERY cool! AM CARDIO & PM POSING 9/1: Rolled out of bed first thing and headed back to the World Gym for 45 minutes of morning cardio doing some walking on an incline and that pretty cool elliptical again. Burned around 500 calories with nothing but Purple Wraath and MaxGlutamine in the tank. Burn fat, BURN!!! REDuction was obviously popped with a little Drive too. I am refeeding tomorrow, so I dropped the carbs LOW today. About 45 g for breakfast postcardio and nothing but veggies the rest of the day. I certainly felt depleted during the travel. Walking into gas stations was hard! I had a big salad at the Texas Roadhouse on the way home in Kentucky with extra chicken, a little egg, tons of lettuce, tomatoes, onions & a small touch of low fat ranch. We didn't get back in from Nashville till 10:30pm. In my depleted state and experience major leg soreness, I decided to get my heart rate up a little with some posing. I went through 3 flat rounds of posing for 15 minutes and then finished up with a 15 minutes of crunches and ab circuit work. Treated myself to a cup of cottage cheese, 3/4 scoop of strawberry High5, few strawberries, fish oil and MaxCLA afterward. That totaled about 425 calories and 16 g of carbs. I am hitting 45 minutes of AM cardio tomorrow, refeeding, smashing back & arms and then refeeding some more. The rest of the week will include many 2-a-day cardio sessions.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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AM CARDIO & PM BACK/ARMS 9/2: I was really depleted for my morning session of cardio as it took everything I had to finish the 45 minutes of walking on an incline & elliptical yesterday. BUT, the rest of the day was spent refeeding. Meal 1 tasted good, but just kept me from crashing. Meal 2 and I felt SO much better. Then, I downed some White Flood, Green Magnitude and Drive and headed to smash back and arms. I no longer care about going heavy or tracking weights. I am just going to train as hard as possible to failure and keep my heart rate jacked up. Today, I did tri-sets of tris, bis and back. I tried to save my lower back on this one as it is starting to feel better. Finished this in 45 minutes: A1- Lying DB Kickbacks 4 x 10-15 A2- Close-Grip Cable Curls 4 x 10-15 A3- Wide-Grip Pullups/Close-Grip Pullups 2 x 8-12 each grip B1- Lying DB Extensions Alternating 3 x 10 B2- Seated DB Curls 3 x 12 B3- Wide-Grip Pulldowns 3 x 10-15 C1- Dip Machine 3 x 10-15 C2- Reverse EZ Curls 3 x 10-15 C3- Hammer Low Rows 3 x 8-10 (same time to target middle back) C4- Straight-Arm Pulldowns 3 x 10-15 D1- Rope Pulldowns 2 x 10-15 D2- Across Chest Hammer DB Curls 2 x 10-15 D3- Wide-Grip Seated Rows 2 x 10-15 + 1 drop set at end Close-Grip Bench Pushups 1 x 20 After two meals of carbs plus this workout, man did I fill out! It felt and looked incredible. 17 DAYS OUT!!!Now, I am counting days. I just scheduled in my plan of attack for the next 17 days with basically 12 working days left. This includes the following: - 45 minutes of AM cardio daily - 30 minutes of PM cardio following weights - Tanning every 4 days, then every 3 days. - Refeeds every 5 days including one more on Arms (Sun 9/7) and one more on Chest & Arms (Fri 9/12) - Posing 3 times per week VERY hard I have scheduled my tanning appointment with Sundara. I am using Jan Tana high-definition professional color, glaze & vaskulizer. Pro Tan's sunless tanning lotion will be used the last week with the tanning bed for my base preceded by exfoliation. All these supplies are on hand already. Really, the only thing I have yet to do is send in my registration tomorrow and buy some white strips. Yes, I drink coffee and my teeth need it. DIET CHANGES: Calories are down to 2350 and carbs are down to 135. Fats around 50 with most of that being fish oils, CLA & some almonds at night. I am dosing fish oil 4 times per day and CLA 3 times per day. I am probably taking down 30-40 g of MaxGlutamine on empty stomach and 4-5 scoops of Purple Wraath per day. Pix are coming after this weekend!
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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CARDIO & SHOULDERS 9/3: Jammed out 45 minutes of cardio in the morning yesterday and rolled back in later for a quick shoulder blasting (<30 mins) and 30 more minutes of cardio. A1- Lying DB Front Raises 3 x 15 A2- Rear Delt DB Rows 3 x 8-12 B1- Seated DB Shrugs 3 x 10 B2- Lateral DB Pushes 3 x 10 Seated DB Press 3 x 8-12 Standing DB Shrugs 3 x 10-15 C1- Front Glass DB Raises 3 x 12-15 C2- Underhand DB Laterals 3 x 10-12 C3- Standing DB Laterals 3 x 6-10 (alternating at end) On a personal note, I was baptized last night. My entire spiritual journey has been fantastic and I look forward to my new beginning. Plus, it is always good to know you're on the winning team going into such a big competition. CARDIO & POSING 9/4: Still tired after 8 hours of sleep, but I had to get up for 40 more minutes of AM cardio. My days have been CRAZY busy with training in addition to my own prep since before the Nashville trip. That is a good thing though! Posed for 15 minutes through 3 rounds of posing and then did 30 minutes of cardio. After I finished training at 9pm, I had James take me through one round of poses to take a look at me. He said that I will be on the money and am REAL close. The work continues!!
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Gearless and still Fearless!
Group: Advanced Members
Posts: 2167
Member No.: 97904
Joined: 5-January 06
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| QUOTE (rich_55 @ Aug 20 2008, 10:21 PM) |
On an interesting note, I ended up falling for a girl who I used to work with for 3 years. We were always friends, but I never asked her out...till I quit the bank. 5 months later, we are in love and talking marriage. She is the greatest and SUPER supportive in everything I do! |
I did the same thing less than 3 months ago...dropped almost 10k on a fatty custom made ring and proposed. She is totally supportive of everything i do. Shes the best thing that ever happened to me. Hope urs is the one! BTW lookin grreat (for natty lol)...
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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| QUOTE (PotentiallyFatal @ Sep 5 2008, 03:59 PM) | | QUOTE (rich_55 @ Aug 20 2008, 10:21 PM) |
On an interesting note, I ended up falling for a girl who I used to work with for 3 years. We were always friends, but I never asked her out...till I quit the bank. 5 months later, we are in love and talking marriage. She is the greatest and SUPER supportive in everything I do! |
I did the same thing less than 3 months ago...dropped almost 10k on a fatty custom made ring and proposed. She is totally supportive of everything i do. Shes the best thing that ever happened to me. Hope urs is the one! BTW lookin grreat (for natty lol)... |
AWESOME PF!! Congrats, that is terrific. She is my rock and has made everything so much better.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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11 DAYS OUT!!!I am already the best conditioned I have ever been, BUT I still have 6 more days of work to do to be on point for the Naturalmania and my shot at a WNBF pro card. My weight is down to 166 lbs and my waist is down to 28.25". I took some pictures yesterday and hope to have them back from the girlfriend here soon to post up. Double cardio sessions continue!! The weekend was a busy one again as I traveled to Cinci to hang with my girl's family again. I blasted legs with the fellas on Friday 9/5: A1- Leg Extensions 4 x 10-15 (2-second holds) A2- Lying Leg Curls 4 x 10-15 B1- Front Squat Machine 3 x 8-15 B2- Walking Lunges 3 trips down & back C1- High/Wide Stance Leg Press 3 x 10-20 C2- Sumo DB Deads 3 x 10 per hand (20 total) D1- Standing Calves 3 x 10-15 D2- Donkey Calves 3 x 8-12 D3- Ground Raises Toes Out 3 x 10-15 Smashed chest in the morning on 9/6 solo before leaving town: A1- Flat DB Flys 3 x 8-15 A2- Flat DB Squeeze Press 3 x 6-10 Machine Chest Squeezes 3 x 10-15 Incline Bench 3 x 10-15 B1- Alternating Incline DB Press 3 x 8-12 B2- High Crossovers 3 x 10-15 Decline Fist Pushups, Fist Pushups, Regular Pushups 1 x MAX Hit cardio on Sunday morning 9/7 on the brother's elliptical. Refed, and then smashed arms back in Columbus: A1- Lying EZ Extensions 3 x 10-15 A2- EZ Close-Grip Press 3 x 12-15 A3- Barbell Curls 3 x 10-15 B1- Rope Pulldowns 3 x 10-15 B2- Close-Grip Cable Curls 3 x 10-15 C1- Alternating Lying DB Extensions 3 x 6-10 C2- Seated Curls 3 x 10-15 D1- Reverse Curls 3 x 10-12 D2- Across Chest Hammer Curls 3 x 10-12 E1- Lying DB Kickbacks 2 x 15 E2- Bench Dips 2 x 15-20 F1- Reverse Wrist Curls 2 x 10-15 F2- Behind Back Wrist Curls 2 x 15-20 Good ole back today 9/8: A1- Wide-Grip Pullups 4 x 6-12 A2- T-Bar Style DB Rows 4 x 10-15 Hammer Low Rows 3 x 10-12 B1- Medium-Grip Seated Cable Rows 3 x 8-12 B2- Close-Grip Pulldowns 3 x 8-12 Wide-Grip Machine Rows (leaning forward) 3 x 10-15
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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Here are a few pix from last Sunday at 13 days out:    This pictures were taken at 166 lbs with my goal of weighing in this Saturday at 164 lbs at one week out. I have already hardened up a little more since these pix as I am seeing even better quad separation and oblique definition. Between now and then, more 2-a-days! Yes, I am only 10 days out now and will be training hard through Monday to come in as peeled as possible. Peak week plans will be posted soon. Lots of posing too! I have picked my song and have most of my poses picked out, but will begin practicing it regularly. Posing will be done every other day, and I will be attending posing class on Saturday too. SHOULDERS, POSING & CARDIO: 45 minutes of morning cardio Afternoon shoulder blasting: A1- Lying Front DB Raises 3 x 10-15 A2- Seated DB Laterals 3 x 10-15 B1- Seated DB Shrugs 3 x 10 B2- Seated DB Lateral Pushes 3 x 10 C1- Seated DB Presses 3 x 8-14 C2- Standing DB Shrugs 3 x 10-12 D1- Front DB Glass Raises 3 x 10-15 D2- Lateral Underhand DB Raises 3 x 10-15 15 minutes of posing after 30 minutes of cardio after that Posed for 10 minutes later in the evening
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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DOUBLE CARDIO & ABS 9/10: 45 minutes of AM cardio and then went back in for a quick ab workout and 45 minutes of abs later in the afternoon. MY PEAKING PLANCarb-up begins on Wednesday. I will stay active sight-seeing in NYC and do some light work. Not worries on making weight as I will come in just a few pounds under the 150-165 limit. Tanning bed every other day from now through Wednesday with sunless tanning lotion through on Mon, Wed & Thurs. Jan Tana Hi-Definition color is being applied via Sundara tanning salon on Friday night. THURSDAY: Training- Double cardio, posing and heavy legs Carbs- More earlier before legs, none after postworkoutFRIDAY: Training- AM cardio, then refeed and train chest and arms heavy Carbs- 300 g refeed as usual SATURDAY: Training- Posing class only (intense) Carbs- Cutting carbs again following SUNDAY: Training- Double cardio and heavy back Carbs- Typical (~135) Water- 3 gallons (versus usual 1.5-2) Other- Spread out Orange Triad dosing, normal salt intake MONDAY: Training- Double cardio & heavy posing Carbs- Slightly lower than usual Water- 3 gallons TUESDAY: Training- Light shoulders, tris & walking Carbs- Low Water- 3 gallons WEDNESDAY: Training- Light chest & bis, posing Carbs- Typical refeed Water- 3 gallons THURSDAY: Training- Decent posing session to stay on it and force carbs in Carbs- Refeed a little more Salt- None added with potassium rich foodsWater- 2 gallons FRIDAY: Training- Little pump workout to force carbs in Carbs- And a little more Salt- None added with potassium rich foodsWater- 1.25 gallons SATURDAY: Showtime!! No added sodium, but my breakfast and pre-stage will have a little more. Plenty of potassium rich foods and carbs. Pancakes, rice cakes, cinnamon-raisin swirl PB, bananas, lean beef and sweet potatoes are the highlights. Oh, and the apple pie Big100 bar. Water will be sipped freely. Green Magnitude, Purple Wraath & White Blood prestage.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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MULTIPLE WORKOUTS 9/11:Today was a tough day, but a good day. I survived and by the end of the day I was noticing more definition in my triceps, glutes, hamstrings & obliques. Every 2 days I seem to notice changes and I am excited for the MUCH improved package I will be bringing to the stage! Here is a look at my diet and training today. Day 4 of lower carbs, so I was dragging. Morning cardio and then refeed tomorrow. AM Supps: REDuction AM, Drive, green tea, ALCAR, Purple Wraath & MaxGlutamine 8 AM CARDIO: 45 minutes split between walking on incline & elliptical Meal 1: 1/2 c oatmeal, 1 T green supp, 1/4 c blueberries, 1 scoop Strawberry High5, Max Gourmet protein, 2 super epa, 2 CLA, 3 Orange TriadMeal 2: 8 oz 96/4 lean beef, 1 c broccoli, 2 super epa2:30 PM LEGS & CARDIOI trained just a little lighter today to focus on form, but it was still PLENTY hard. I prefer to stay healthy, save my knees and be able to do my needed cardio 110%. 75 minutes of daily cardio and regular posing has been tough. My calves are even feeling it. Pre/During Workout Supps:White Flood, Green Magnitude, Drive, green tea, ALCAR, Purple Wraath & MaxGlutamine A1- Leg Extension Machine w/ holds 3 x 10-15, drop set for 10 at end A2- Seated Leg Curls 3 x 10-15, drop set for 12 at end B1- SL DB Deadlifts 3 x 15 -----> back feeling better, but went lighter & was SUPER strict B2- Standing 1-Leg Curls 3 x 10-12 C1- Hack Squats 3 x 15 ----> very strict C2- Abductor Machine 3 x 15 Alternating DB Lunges 3 x 10 per leg, 1 set of squats to ground at end Standing Calve Machine/Ground Raises 2 x 10-15 each Postworkout: Vanadyl, Chromium, 1 chocolate crunch rice cake (so good), Golden FinisH, 3 Orange TriadMeal 4: 6 oz sweet potato, 1 can tuna, 1 c green beans, 2 CLA, 2 super epa9PM POSING: 20 minutes of hard posing w/ 1 scoop Purple Wraath, MaxGlutamine & ALCAR in the tank Meal 5 Post-Pose: 8 egg whites, 1 c strained 4% cottage cheese, spinach, onions, mushroom, red pepper, 2 super epaMeal 6: 1.5 scoops High5, 1 T almond butter, 2 CLAPre-Bed Supps: REDuction PM, White Blood & ALCAR
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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I am getting leaner nearly every day at this point with such little body fat remaining. Today, I have noticed additional abdominal definition as my waist is shrinking down to 28". Better yet, my glutes and hamstrings are coming though much better on side and back shots. I weighed in at 164 lbs today on target (down 2 lbs since last week). I expect to drop another 1-1.5 lbs of body fat before chilling. That will put me right on the mark!! AM CARDIO & PM CHEST/ARMS 9/12: 50 minutes of AM cardio Refeed day!!! Then, I blasted chest and arms in less than an hour hustling: A1- Incline Bench 3 x 8-12 A2- Barbell Curls 3 x 8-12 B1- Flat DB Flys 3 x 10-15 B2- Flat DB Squeeze Presses 3 x 4-6 B3- Close-Grip Cable Curls 3 x 8-12 C1- DB Pullovers 3 x 10-15 C2- Seated DB Curls 3 x 8-12 D1- Machine Chest Squeezes 3 x 10-15 D2- Standing DB Hammer Curls 3 x 8-12 E1- Incline Semi-Sup DB Press 3 x 8-15 E2- High Cable Crossovers 3 x 10-12 Decline Pushups on Fists at end 1 x 8 Rope Pulldowns 3 x 10-15 F1- EZ Skullcrushers 3 x 8-12 F2- EZ Close Bench 3 x 8-12 E1- Lying DB Kickbacks 3 x 10-15 E2- Bench Dips 3 x 8-12 Tonight, I am working on my routine. Tomorrow, I hanging with the woman and she is rolling with me to get my hair did and to posing class. Then, the OSU vs. USC game. GO BUCKS!!!Rolling on 1 week out!!!
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