Joe Rich's Contest Prep Thread

[Jrich54338]

Hello Everyone,
Over the past year's I have always had a passion for working out. 2003 was the first time I ever stepped up on stage and got a taste of what Bodybuilding was all about. After that show I knew what need to be done some serious muscle gain, but I went about things the wrong way. Every night before bed it was a a whole medium pizza, and some type of sweet. I did this 2 more times. I now know that the key to success in this sport is to keep a clean off-season diet. It took me a good 5 years to realize this but know I got my head on straight. Over the next 2-3 years I plan on training and busting my ass for The Mr Buffalo Show. Around here that is the crown jewel of all shows. I plan on throwing everyting and anything at my body to force and will it to grow. Diet changes, different workout programs,supplement stacks. Everything and anything will be considered for optimal growth and success. This past show was a real eye opener, it showed me that dieting for 24+ weeks was still not enough. I was happy with the outcome but I know I wasnt lean enough. The next time I jump on stage there will be no questions who is going to take 1st place in my weight class. Calves have always been a weak point of mine, I have recently started to track down how many minutes a week I train them for. I figure it's going to take the priority principle, and a good 250+ hours of thrashing them over the next 3 years. Oh yeah and I almost forgot I want a Pro Card as well, I know I might not be ready for one in 3 years or 5 years or even 10 years but eventually I will obtain one through hard work and determination. Thanks everyone for the read its gonna be a bumpy ride but I plain to make my dreams come true. "No Sacrifice, No Victory"

[semper27]

Joe... You have already taken great strides towards accomplishing what you set forth!!! You have the attitude and mindset to achieve anything. Now turn that dream in to reality and make it happen. I'm subscribed.... now GET IT DONE!

[Jrich54338]

Originally Posted by semper27

Joe... You have already taken great strides towards accomplishing what you set forth!!! You have the attitude and mindset to achieve anything. Now turn that dream in to reality and make it happen. I'm subscribed.... now GET IT DONE!

Semp,
After seeing the size you put on your Legs, I think its time to turn to Layne's style of training. Oh and Im sure HIIT cardio would do wonders as well.

[Jrich54338]

10/26/07 (34 Minutes)
Donkey Raises
4 Sets 10,10,30,30
Leg Press Raises
4 Sets 10,10,30,30

10/28/07 (32 Minutes)
Front Toe Raises
3 Sets 25+
Smith Machine Strip
5 Sets 6,6,6

11/1/07 (23 Minutes)
Standing Raises
5 Sets 8,10,12,15,25
Seated Raises
5 Sets 8,10,12,15,25

11/5/07 (25 Minutes)
Smith Machine Raises
4 Sets 6,6,6,6
Front Toe Raises
4 Sets Til Failure

11/8/07(38 Minutes)
Standing Smith
5 Sets 6-8 reps
Donkey
3 Sets til Failure
Seated
3 Sets til Failure

11/12/07(25 Minutes)
Random Calf Work

11/20/07(30 Minutes)
Smith Machine Raises From Floor
10 Sets 4-6 reps

[Jrich54338]

9360 Minutes
-207 Minutes
------------
9153 Minutes

I figured scince I always either skip my calves or train them at the end of a workout for 5 Minutes this will be a good way to keep up on them and never ignore them like I have in the past. 9360 minutes is approx equal to 250 hours. My calves were a weak point that everyone pointed out to me at my last contest, now I plan to make them a strong point.

[Agostage]

Joe you barely took a break! That's dedication man, I bet this'll be another 5 start thread. Looking forward to it. Good luck!

[Jrich54338]

Originally Posted by Agostage

Joe you barely took a break! That's dedication man, I bet this'll be another 5 start thread. Looking forward to it. Good luck!

Ago,
Im starting this thread almost as a training log/journal. Not ready for the stage just yet, I want to do one but I know its best to take care of my weak points first then jump back on stage like a freight train.

[jth16]

Ill definately be following this. I always look back to your contest prep thread for motivation. Can't wait to see what happens in the next 6 months.
Keep it up bud.

-Jordan

[Flynn]

Cannot add to what the others have said but I'm in for the ride Joe .

[Jrich54338]

Originally Posted by Flynn

Cannot add to what the others have said but I'm in for the ride Joe .

Flynn,
Thanks Buddy, It felt good a bunch of us competing around the same time. Now if I can only achieve those Hamstrings that I see in your avatar pic, I will be good to go.

[Flynn]

Originally Posted by Jrich54338

Flynn,
Thanks Buddy, It felt good a bunch of us competing around the same time. Now if I can only achieve those Hamstrings that I see in your avatar pic, I will be good to go.

Hey Joe,

It did feel good to feed off of each other's energy. I followed your lead during both contests and really enjoyed the moment...lots of smiling and laughing. As for the hammies, I kept this picture on my work and home desktop so I had a daily reminder of what I wanted/needed to achieve. Actually, I think I have (had) better hamstrings - j/k! Rear Double Bi:

[Jrich54338]

Flynn,
I also agree on the energy part, deags, liftjunkie,sporto,Gianni, and you Flynn. We all fed off of each other. That Bodybuilder's pic has incredible, Hamstrings, and one wide ass back, but who the hell is it

[Agostage]

Originally Posted by Jrich54338

Ago,
Im starting this thread almost as a training log/journal. Not ready for the stage just yet, I want to do one but I know its best to take care of my weak points first then jump back on stage like a freight train.

Ah, okay.

[Jrich54338]

Originally Posted by Agostage

Ah, okay.

sorry to disappoint

[Agostage]

Originally Posted by Jrich54338

sorry to disappoint

Lol, not disappointed, actually glad because otherwise I'd feel guilty for not following suit! You'd be making me look bad

[Jrich54338]

Originally Posted by jth16

Ill definately be following this. I always look back to your contest prep thread for motivation. Can't wait to see what happens in the next 6 months.
Keep it up bud.

-Jordan

Jordan,
Im glad I was or still am able to serve as some motivatin. You writing this fuels my fire to come back with a better package next time, scine I never gave this bodybuilding thing 100% or even 80% I plan to bring a whole new package for next time. I want to make people do a double take when Im all said and done. Keep lifting hard.

[Jrich54338]

Just got Back in the gym today. Had a wicked sore throat/sinus infection. I can still feel it but I needed to lift some type of weights. Overall it was a good Pump. Felt good to finally be ack after this short lay-off.

3 Sets Incline Db's
10 reps

2 Sets Dips
12 Reps

3 Sets Pec Dec
15 Reps

3 Sets Standing Db Press
8-10 Reps

3 Sets Db Curls
10 Reps

3 Sets Lat Pulldowns
15 Reps

3 Sets Tricep Pushdowns
15 Reps

[liftjunkie06]

nice to see you kicking some ass. Hope you get well soon. Don't worry about taking time off if you need it. Can't wait to see where you are in a few months

[Jrich54338]

Lift,
Thanks Buddy. My Knees are in pain right now. Taking it slow for now. High reps light weight. Actually by doing this high rep for legs I was the most sore I have ever been the day after so im thinking this could benefit me. Hope all is well. You Looked great.

[ChokeOnStrength]

Yo J,

You try any Cissus/Elastamine supplementation yet?

I find it really does wonders for me.

I ran out a few days ago, and am waiting for my next batch in the mail. But as far as not being on it right now, I am actually feeling a few things in my knees... and left elbow. Thusly, it works. Haha. Cause I wasn't feelin this when I was on it. I'm thinkin it's worth tryin man.

[Jrich54338]

Choke,
I am actually taking both right now, 2 pills of each right in the morning, and before bed. Knees are still not right every time I bend them stright like a leg extension I hear a click. Thanks for the concern I guess I will just have to ease my way back into things, this wont stop me though I want to jump back on stage bigger and better.

[glendring]

Hey, with your determination I'm sure you will get your pro card Joe.

And good luck with building those monster calves.

What do you know about carb loading and water depletion before a show? My knowledge on this subject is very limited and I need some advice if you can help me please?

I'm 12 days out and sat at 7% BF at 160lbs.

Best Regards

Glen

[Jrich54338]

Originally Posted by glendring

Hey, with your determination I'm sure you will get your pro card Joe.

And good luck with building those monster calves.

What do you know about carb loading and water depletion before a show? My knowledge on this subject is very limited and I need some advice if you can help me please?

I'm 12 days out and sat at 7% BF at 160lbs.

Best Regards

Glen

Glen,
Are you working with a trainer, or taking all this into your own hands???

[glendring]

On my own. I've dieted down to 160lbs and 7% BF but I just need to be a little more shredded?

How do you remove your body hair too? Do you shave, wax, cream etc?

All pre-contest informayion from someone with experience will be greatly received please Joe?

Glen

[Jrich54338]

Originally Posted by glendring

On my own. I've dieted down to 160lbs and 7% BF but I just need to be a little more shredded?

How do you remove your body hair too? Do you shave, wax, cream etc?

All pre-contest informayion from someone with experience will be greatly received please Joe?

Glen

Never ever ever eliminate water, or sodium. The last week you can bring down the amount of sodium and water taken in but never elimate, you will come in flat as a board. Layne's thread is very useful. I know he doesnt follow the 15 day out thing anymore, but its better then nothing and has worked for so many people.

As far as shaving start now, so you dont get rash's. Get as much from the front and back as you can. Have someone get the rest. Shaving cream and a Mach 3 always worked for me.

Also get yourself some dream tan as well as pro tan, you can never be to dark on stage. I hope this helps.

[Jrich54338]

Yesterday Leg Day: Tried to go as heavy as I could without flaring up the knee joints.

Leg Press 180lbs 10-12 Reps
2 sets Feet Close
2 sets Feet Out

Leg Abbductor 90lbs 6-8 Reps
3 sets

Leg Adductor 130 lbs 6-8 Reps
3 sets

Stiff Leg Db Deadlifts 80's 6-8 Reps
3 sets

Lying Leg Curl 100lbs 6 Reps
3 sets

Stand Calf Raises 110lbs 6 Reps
4 sets

Donkey Calf's 110lbs 6 Reps
4 Sets

Smith Machine Raises 180lbs 6-8 Reps
4 Sets

[glendring]

Thanks for the advice. I didn't know about eliminating water. I'll let you know how I get on......and good luck with all of your goals too.

Glen

[semper27]

Keep after it Joe! Your knee issue will be better in no time. Keep your head high and stay POSITIVE! You soon will be pushin up some heavy iron!

[Agostage]

So do you have some hot ladies on your back while doing those Donkey calf raises ?

[liftjunkie06]

Originally Posted by Agostage

So do you have some hot ladies on your back while doing those Donkey calf raises ?

Yeah I'd take that over Franco Columbo or Arnold.