Monday 4/21/2008

Chest & Bis

New chest and biceps day, Rich threw in some new stuff.



Incline Bench 205 x 5, 215 x 5 x 5 x 5 x 5

Incline DB Flys 45 x 15, 45 1/2 x 15 x 13

Medicine Ball Pushups x 12 x 10 x 7 ---> slow negatives, holding stretch at bottom

Decline DB Press 85 x 9 x 9 x 8

Machine Chest Squeezes 90 x 15, 100 x 15 x 15, machine flys after last set x 10

Barbell Curls 95 x 8 x 7 ----> arms were waisted after chest work

EZ Reverse Curls 75 x 8, 65 x 10

Incline Hammer Curls 30 x 12 x 12 drop to 20's for alternating db curls burn out

So today is a off day and less than 10 weeks out now. I'm 172 pds and feel full and lean.

4/23/2008

Back Day and what a day it was....

Weighted Close-Grip Chins 20 x 5, 25 x 5, 30 x 5 x 5 x 5

Wide Grip Pulldowns 160 x 10, 170 x 10 x10

Cable Lat Squeezes 80 x 15, 85 x 15 x 15

Hammer Low Rows 160 x 10 x 10

Middle Back Machine Rows 100 x 12, 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 7

Here I am just 9 weeks out and this is the Bad Boy show off them all. June 28, 2008– Natural Hercules International Bodybuilding & Fitness Championships. A Pro Card will be givin to the overall. I was a little scared about changing up my protein up from Beverly to Max Muscle. Sooo I had a talk with my training partner/trainer rich_55. I knew what worked for me in the past and wanted to stay with it. I thought here is a company thats willing to take a risk on me and Max Muscle well they have been really good to me and they have good tasting proteins . Jeff your the man and I have not forgot about you either Clint lol Ur the man too. Owners of Max Muscle in Columbus Ohio. Now that I been on Max Muscle for over 6 months now, I have seen GREAT Results. In the Past Rich and Jeff put a workout video together and used me as the guest in the video, So it will be available soon on richbodyfit.com or at Max Muscle in Columbus Ohio. I will soon be training in the next few months. I'm excited. The point of this story is this...... Just a few yrs ago I did not think I was going to do anything with my life and then I joined the gym and met some great positive people. I have learned if you put your mind to it, You can do anything. Thanks to all the people that has stood by my side and pushed me. You all know who you are......

4/24/2008

Delts and Tri's

Military Press 175 x 5 x 5 x 5 x 5 x 7

Lateral Raise Machine 80 x 15 x 14 x 10

Upright Cable Rows 150 x 15, 160 x 14 x 14

Hammer Behind Neck Press 80 x 10, 90 x 8, 100 x 7

Standing DB Laterals (fast & pulsing) 12 x 15, 15 x 20 x 15 then burn out with 10


Close Grip Bench 205 x 10 x 10 x 8

Reverse Pushdowns 110 x 12, 120 x 12 x 10

Pushdowns 110 x 10ish x 10ish x 8ish

Dip Machine 180 x 20, 230 x 12 x 10

Onward and upward my good friend!

Intense ! I can dig it !!

4/26/2008

Leg Day



Squats 325 x 5 x 5 x 5 x 5 x 5

Low Stance Leg Press 320 x 110, 340 x 10, 290 x 20ish

Leg Extensions 140 x 10, 160 x 10, walking lunges around the gym after

Lying Leg Curls 90 x 12, 95 x 11, 100 x 10, drop to 60 x 10

4/27/2008

CHEST & BIS


Incline Bench 225 x 5 x 5 x 5 x 4 x 4

Incline DB Flys 45 x 15, 50 x 15, 50.5 x 14

Med ball Pushups x 10 x 10 x 9 slow reps

Hammer Wide Chest 135 x 9, 145 x 8 x 8

Machine Chest Squeezes 100 x 15 x 15

Machine Flys 100 x 10 x 10

Standing EZ Curls 70 x 10, 75 x 8 x 8

Reverse EZ Curls 60 x 10 x 10

Incline Hammer Curls 30 x 15 x 15 ---> standing burn out alternating curls after last set with 20's

Standing Calf Machine 180 x 15, 190 x 15 x 13

Incline calf Machine 270 x 15, 320 x 15, 360 x 12

Calf burnouts with no weights

Cardio Day/ Day off 4/28/2008

Today I ran for 25 mins and it was great. I'm 9 weeks out till my show and I weighed in at 170 . Now my diet is still 3100 calories, Yes 3100 lol. Now my cardio is ony 2 times a week. How is this possible, I have no clue but its working like the past two years and Im lean and have abs. I have 1 cheat meal a week and I keep it under control . I dont go all out. I like to eat some pasta to carb up and maybe some breads. I pose every sunday to keep my form good and to find the best possible pose to show the best of me. I will start to practice here at home 3 times a week for 20 mins at a time. I like to watch this video of Bob Cicherillo. It's not just about having a sculpted body. You need to know how to pose for the highest marks! If you can't pose, then why even compete. Tomorrow is back day . Cant Wait

Back Day 4/29/2008


Close-Grip Weighted Chins 35 x 5 x 5 x 5 x 5 x 5

Wide-Grip Pulldowns 170 x 9, 180 x 9, 190 x 8

Cable Lat Squeezes 85 x 15, 100 x 15, 110 x 15, 120 x 12

Hammer Low Rows 160 x 15, 180 x 10

Wide-Grip Row Machine 90 x 13, 100 x 10

Barbell Deadlift to Shrugs 225 x 10, 315 x 8, 335 x 7

Reverse Hypers BW x 20 x 20

4/30/2008
Delts and Tris

Military Press 175 x 5 x 5 x 5 x 5 x 6

Lateral Raise Machine 80 x 12 x 10 x 10

Upright DB Rows 30 x 20 x 20 x 20

Hammer Behind Neck Press 85 x 10, 95 x 8, 105 x 4

Close grip bb press 205 x 8 x 8 x 6

Dip Machine 270 x 10, 280 x 0, 290 x 9

Reverse Pushdowns 120 x 10 x 10

Pushdowns 120 x 8 x 6, drop to 85 burnout

Day1: Legs
Day2: Chest & Bis
Day3: Off
Day4: Back
Day5: Delts & Tris
Day6: Off

5/2/2008

Squats 315 x 5 x 5 x 5 x 5 x 5

Leg Extensions 140 x 10, 160 x 10, 180 x 9, 190 x 9

Low Stance Leg Press 6 plates for 15 x 12 x 12

Lying Leg Curls 1oo x 12, 110 x 10x 7, drop to 70 x 10

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CHEST & BIS 5/3:

Incline Bench 225 x 5 x 5 x 5 x 4, 235 x 3


Incline DB Flys 50 x 15, 52.5 x 15, 55 x 15
super set these 2
Med Ball Negative Pushups 10 x 10 x 8


Hammer Wide Chest 145 x 9, 155 x 7, 165 x 4

Machine Flys 100 x 15, 110 x 15

Incline Machine Press 100 x 10, 120 x 7

EZ Bar Curls 75 x 11, 80 x 10 x 8

Reverse EZ Bar Curls 75 x 8, 85 x 7

Incline Hammers 32.5 x 13, 33.75 x 10, standing curls after with 20's till I couldn't budge

Standing Calves 280 x 15, 300 x 12 x 10
Seated press Calves 6 plates, toes out x 12 toes in x 10, toes forward x 8 Thhis is a super set and will burn your calves for 2 sets.

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BACK 5/5:

Close-Grip Weighted Chins 40 x 5 x 5 x 5 x 5 x 5

Wide Grip Pulldowns 180 x 10, 190 x 8, 200 x 7

Cable Lat Squeezes 100 x 12, 110 x 12 x 10

Hammer Lows Rows on each side 135 x 10, 145 x 8

Wide-Grip Machine Rows 100 x 12, 110 x 12 x 12

Standing DB Shrugs 120 x 15, 125 x 15, 130 x 12

KILLER training today man!!! I wanted to do some close-grip bench SO bad seeing you guys blast out that weight. Oh well, my tris are toasted just the same. Keep it up!

5/6/2008 Delts & Tris


Military Press 185 x 5 x 5, 190 x 5 x 5 x 6

Lateral Raise Machine 80 x 15, 85 x 12 x 10

Upright Rows 150 x 15 x 15 x 15

Hammer Behind Neck Press 90 x 10, 100 x 9, 115 x 6

Close Grip Bench 205 x 9, 215 x 8, 225 x 6

Dip Machine 290 x 11, 300 x 8, 320 x 6

Reverse Pushdowns 120 x 12, 130 x 10

Regular Pushdowns 120 x 8, 130 x 6, drop to 80 x 10

Ok, Now Rich took me off cardio, lol yes . I'm a little over 7 weeks out for my show and I'm geting super ripped. I need to stay full and not loose muscle. I weighed in at 172 today on my digital scale here at home. Its hard not to do any cardio lol I need to run and play lol. Now I take the Purple Wraath before and during my workout and we train insane. The diet is great and the gains keep coming, So watch out Manhattan, World Gym Freak is coming from the BUCKEYE CITY. 614

Leg Day 5/8/2008

WHAT A GREAT LEG DAY IT WAS


Squats 325 x 5 x 5 x 5 x 5 x 6

SLDL 225 x 10, 225 x 10, 245 x 10

Wide Hack Squats 180 x 15, 225 x 10, 275 x 10

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

There I fixed it lol (SLDL 225 x 10, 275 x 10, 295 x 10) Was a wrong post here is the right weight ( SLDL 225 x 10, 225 x 10, 245 x 10 Thanks for pointing that out Rich