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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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| QUOTE (SFW_SFW @ Nov 13 2007, 05:44 PM) | that makes sense. haha thought ud hit them a little more than that though.
how much do you reccomend the averave guy hits them? dont plan on competing any time soon, but i do get them with the squats and deads. My bottom 2 abs are the problem. |
Yeah, I usually hit them once a week and that is my typical recommendation if your core gets worked alot during such compound movements. The bottom 2 are the problem for most as you have to be really lean to see them. Diet is 75% of that battle. ------------- And speaking of diet. Here is what I am starting tomorrow. It is similar to what I've been doing, which seems to be working well so I'm sticking with it. I'm adding about 300 calories up to roughly 3600 to keep the postcontest gains coming along. Following weak point training I put easily put down over 4000. Last Friday marked 7 weeks since I competed and I had gained 7 lbs up to 174 lbs with my waist still measuring well below 30". MORE CALORIESMeal 13/4 c oats 1/2 banana 1.5 scoops Max Gourmet Protein1 scoop MaxPro 2 super epa Meal 28 oz lean beef (96/4) 1 whole egg 1 large apple Meal 38 oz chicken 1 whole egg 1 T Newman's dressing 1 large sweet potato 1 c broccoli/green beans Meal 41 scoop Max Gourmet and 1 scoop MaxPro 1 c strawberries Pre and During Workout60 g waxy maize starch, Purple Wraath and MaxGlutamine Postworkout60 g waxy maize starch 3 scoops Max IsoXtreme whey Meal 78 oz lean steak 1 slice whole wheat/sprouted bread 1 c broccoli/grean beans 2 super epaMeal 83/4 c cottage cheese 1 scoop MaxPro 1 T natty PB Supplements (not listed above)Orange TriadGreen MagnitudeWhite FloodGlycerGrowBlue UpUltra 40CissusALCAR ZMAEnzymesTypical Weak Point Meal 7  8 oz lean beef 1 c whole wheat pasta 1/2 c spag sauce1/2 c sliced squash and mushrooms 1 T parmesan/romano cheese
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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Survived the Holiday Weekend....GO BUCKS!!Weighed in at 175 lbs last Friday marking 8 lbs in 8 weeks. Slow and steady wins the race! I headed into the gym at 9 am on Saturday morning to hit back before the big game. We TORE it up!! Our back workout was killer and then smashed some mac and cheese with extra chicken during our beating on Michigan!! GO BUCKS!!! It was all down hill after the game. Alcohol consumption was steady and long into the night on this holiday weekend in Columbus. The town was going crazy and I had to join in!!! Sunday was brutal. I drank a shake with liver detox and Orange Triad in the morning, then went back to sleep till noon. Protein powder and oatmeal and then slept a little more. Slammed a Subway club double meat after coffee with a friend and then slept some more, haha.  At 7pm it was Delts and Tris time and I was feeling better after rehydrating and sleeping. I didn't hold back one bit and went after my weak points smashing them hard. More weight and/or more reps on each exercise!!! In the end, I was lying on the floor trying to keep my Purple Wraath, waxy maize and MaxGlutamine down. I barely succeeded and had to sip on my postworkout shake over an hour to keep it down.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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CRAZY LEGS!Today, James and I had another client I train work in with us since we were all doing legs today, so I made sure to make it a good one! And, I am just sick when it comes leg training anyway. This was brutal... Squats 305 x 13, 315 x 10 x 9 - add an extra forced rep on the last 2 sets A1- Leg Extensions 150 x 15, 160 x 11 - breathing reps A2- Walking DB Lunges 35, 40 - twice the distance on the 2nd set as the 1st 1-Leg Machine Curls 55 x 15, 60 x 11 - plus 2 forced on last set High Stance Leg Press 560 x 14 x 12 - breathing reps Once I began leg presses, nausea started to begin. I had to go sit down on the curb outside to get some cool, fresh air and keep my food down. My Purple Wraath isn't gonna do me any good in the trash can, haha.  It took about 20 minutes after my waxy maize starch and Iso Xtreme whey, before I felt better. An hour later I slammed an emergency protein bar, as I started to feel a little dip in blood sugar. I will slam some cottage cheese, steak and green beans as my last meal here in a few.
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Enjoying Life and Growing!
Group: Advanced Members
Posts: 3635
Member No.: 15387
Joined: 18-January 04
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My back workout today was solid. I was adjusting to heavier weight on most exercises after moving up last week, and really was just focused on working my muscles as hard as possible. Since it had been 3 days since I hit my bis (extra day off), I through in some light work at the end. Deadlifts 405 x 11 x 7 Hypers 20 x 9, drop set to BW x 7 Close-Grip Pulldowns 190 x 11 x 10 x 8 Row Machine 130 x 11 x 10 x 9 1-Arm DB Rows 115 x 10 x 10 Standing DB Shrugs 120 x 15, 125 x 10 Bent-Over Laterals (Drop Set) 30 x 14, 20 x 11, 10 x 15 Across-Chest Hammer Curls 30 x 15, 31.25 x 12 Tomorrow, we will be shooting our last day of gym work for the Maximum Fitness DVD, leaving just the intro and portion on nutrition. Afterwards, I will be training delts and tris with the Ohio State lifting club, which should be a blast!! My goal is to not be able to move my triceps by the end. They are gonna get a BEATING!!
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I do not focus on them as much in the offseason due to all the work my core gets anyway with squats, deads, db rows, etc. 
My bad. 
