Rich's New Beginning: WNBF Pro Stage in 2009!

[rich55]

Originally Posted by Quelly

Rich, with your legs looking like that already, they are going to be the leanest they have ever been at your pro debut, and with your wheels that's gonna be SCARY, as always great taper, and I have to say I think you're gonna do well

how are you liking the pullthroughs?

Agreed! The wheels will look their best ever. My sweeps are starting to look crazy. All those leg days training to extreme nausea is paying off, haha.

Oh, and I am loving the pullthroughs! Thanks for the recommendation. I think I am going to add a bent-over row variation as a superset to increase the burn on the lower back and glutes. It hurts, but I want it to hurt more. I want to see my training partner just fall over at the end.

Originally Posted by FATHER FLEX

LL Cool R!

Or better yet Cool LL R! Cool Legs and Lats Rich! Crazy bro! Symmetry round was made for you.

Haha, thanks Berto! Saw you in Eric's vids. BEASTLY!! Would love to smash weights with you fellas some day. Keep it up!

[rich55]

HAPPY EASTER!!

On this great Easter day, we celebrate the resurrection of our saviour Jesus Christ. In years past I did not truly no what this meant, but on this holy day I am thankful to be blessed with my salvation.

Jesus said in Luke 15:7, "I say that likewise joy shall be in heaven over one sinner that repenteth, more than over ninety and nine just persons, which need no repentance."

Forget about your preconceived religious notions and think about this...

God does not what us to be perfect. God knows that we are not perfect. He simply wants a relationship with us. He sent Jesus, his only son, to the cross to redeem us from our sins as a result of our imperfections. Don't think that you have to be perfect to be a Christian. You simply have to accept Him into your heart and ask for forgiveness.

God's greatest request of us as stated by Jesus in Matthew 22:38 are, "Thou shalt love the Lord thy God with all thy heart, and with all they soul, and with all thy mind. This is the first and great commandment. The second is like unto it, Thou shalt love thy neighbor as thyself."

Just simply take a minute and think about how you want to spend the rest of your life and better yet eternity. Yes that is deep, but it is an unavoidable truth we all face or will face. God give us the choice. I have made mine. Have you made yours?

There is only one way to the Father in heaven and that is the Son. Jesus endured horrible beatings, lashings, carried his cross for almost 2 kilometers, was crucified and drained of all his blood. He sacrificed his life for you. And yet, we can't get past ourselves, our flaws, our imperfections, our inability to strive for righteousness and continue to deny His existence. Think about it.

Today, is the day the Jesus was resurrected to heaven next to the Father. We celebrate today this sacrifice and resurrection. Happy Easter to all and God Bless!

[The_Animal11]

couldn't have said it any better Rich.

and strong first post in 4 days! whatcha been up to?

[rich55]

Originally Posted by The_Animal11

couldn't have said it any better Rich.

and strong first post in 4 days! whatcha been up to?

Yeah, I have been totally slacking on the log here, but certainly not slacking. The Buckeye Classic has been keeping me totally busy with a few hours of work almost each day. This weekend I have been focusing more on the better things in life such as God and the wife.

PROGRESS REPORT:

I am dropping fat fast! I weighed in at 175 lbs on Friday with a waist measure of 30". That was only after breakfast and is probably a little light. Leg separation is surprising at this stage of the game.

This past week of training resulted in better lifts and training across the board. Insane upper body training is a focus this week to keep up with my legs. Full logs this week and I will be taking some pictures this next weekend.

[Turkish1530]

Hey rich just wanted to say whats up and happy easter......it's a shame i didn't get to meet you at the Natural Ohio, i know u said u were gonna be there.......what did u think about the show?! and how has everything been going?!

[suineg_g]

Originally Posted by rich55

HAPPY EASTER!!

On this great Easter day, we celebrate the resurrection of our saviour Jesus Christ. In years past I did not truly no what this meant, but on this holy day I am thankful to be blessed with my salvation.

Jesus said in Luke 15:7, "I say that likewise joy shall be in heaven over one sinner that repenteth, more than over ninety and nine just persons, which need no repentance."

Forget about your preconceived religious notions and think about this...

God does not what us to be perfect. God knows that we are not perfect. He simply wants a relationship with us. He sent Jesus, his only son, to the cross to redeem us from our sins as a result of our imperfections. Don't think that you have to be perfect to be a Christian. You simply have to accept Him into your heart and ask for forgiveness.

God's greatest request of us as stated by Jesus in Matthew 22:38 are, "Thou shalt love the Lord thy God with all thy heart, and with all they soul, and with all thy mind. This is the first and great commandment. The second is like unto it, Thou shalt love thy neighbor as thyself."

Just simply take a minute and think about how you want to spend the rest of your life and better yet eternity. Yes that is deep, but it is an unavoidable truth we all face or will face. God give us the choice. I have made mine. Have you made yours?

There is only one way to the Father in heaven and that is the Son. Jesus endured horrible beatings, lashings, carried his cross for almost 2 kilometers, was crucified and drained of all his blood. He sacrificed his life for you. And yet, we can't get past ourselves, our flaws, our imperfections, our inability to strive for righteousness and continue to deny His existence. Think about it.

Today, is the day the Jesus was resurrected to heaven next to the Father. We celebrate today this sacrifice and resurrection. Happy Easter to all and God Bless!

All the best with your Pro Debut and welcome to the club

[RooRooTJ]

Good to see you back on here brotha. Hope you had a good Easter.

[rich55]

Originally Posted by Turkish1530

Hey rich just wanted to say whats up and happy easter......it's a shame i didn't get to meet you at the Natural Ohio, i know u said u were gonna be there.......what did u think about the show?! and how has everything been going?!

Hey David, yeah there was a lot going on up there that there were quite a few people I missed. You did awesome! The show was large, competitive and judged a little too fast. You were very close in taking the light heavies. With a little more legs, you will be hard to beat. Go after that natty pro card next.

Everything is going well. Just getting things ready for the Buckeye Classic in 12 days. It is lots of work in the home stretch, but things are certainly heating up. The bodybuilding is going to have stiff competition.

Originally Posted by suineg_g

All the best with your Pro Debut and welcome to the club

Thanks Dail! You have VERY impressive conditioning, symmetry and size. I would shutter to see you on stage.

Originally Posted by RooRooTJ

Good to see you back on here brotha. Hope you had a good Easter.

I was lurking, but just didn't have time to post. My Easter was awesome! I hope all is going well and that you are peaking nicely for the Buckeye.

12 DAYS TILL THE INAUGURAL INBF NATURAL BUCKEYE CLASSIC!!

[rich55]

Killer Chest Day 4/13:

This was a good workout and I particularly liked the new finish. Chest was incredibly pumped at the end.

Incline Bench w/ Green Bands
45 x 5
95 x 5
135 x 5
155 x 5
175 x 2 + 2 w/ a little help on #3 and big help on #4

Incline Bench
185 x 10
205 x 7 + 1 w/spot
205 x 5 + 1 w/spot ---> nice and slow negatives

Flat DB Flys
This superset is just brutal!
60 x 10
60 x 9
60 x 9
- SUPERSET -
Flat DB Press
60 x 10 ---> taking many breaths to finish
60 x 5
60 x 4

DB Pullovers
65 x 12
70 x 11
70 x 10

Dips
BW x 10
BW x 9
BW x 6
- SUPERSET -
Pushups
BW x 10
BW x 8
BW x 6 against a bench

[rich55]

I keep slacking on my journal entries due to the craziness of getting the Buckeye Classic ready, which is just 9 days away. No worries, I am not slacking on my diet and training one bit!!

I still plan on taking pictures tomorrow. I am leaning out quite fast with 3200 calories on my normal days and maybe 2500 on off/cardio only days.

BACK & HAMS 4/14:

Bent-Over (All the Way) Bar Rows
135 x 8
165 x 8
185 x 8
205 x 6 + 2 after a few breaths
205 x 4 + 2 after a few breaths

Straight-Arm Pulldowns
120 x 12
130 x 12
140 x 10 + 1 w/spot
140 x 9 + 2 w/spot
- SUPERSET -
T-Bar Style DB Rows
100 x 10
110 x 10
110 x 9
110 x 7

Pulldowns Facing Up with Medium Grip
130 x 10
130 x 9
130 x 8 + 2 w/spot
- SUPERSET -
1-Leg Machine Curls
65 x 10
70 x 10
75 x 9

Hammer Low Rows for Rhomboids w/ Both Hands
90/side x 10
100/side x 8
90/side x 9
- TRISET -
1-Arm Low Pulley Cable Rows
100 x 10
100 x 10
100 x 10
- TRISET -
Lying Leg Curls
110 x 12
110 x 7
70 x 14

I was a sweaty, dead-tired mess after that one.

SMASHING ARMS 4/16:
Feeling MUCH leaner during this workout. Arms got a sick pump!

Straight-Bar Skullcrushers
Nice and slow negatives for big stretch hurts so good!
75 x 8
85 x 8
95 x 5 + 2 w/spot
95 x 4 + 2 w/spot
- SUPERSET -
Alternating & Standing DB Curls
30 x 10
40 x 10
45 x 10
50 x 5 -----> little broken blood vessel on my ring finger made this hurt

Incline Hammer Curls
30 x 10
35 x 10
35 x 13 -----> moving on up!
- SUPERSET -
High Pulley Rope Overhead Extensions
110 x 12
110 x 11
110 x 10

1-Arm Reverse Pushdowns
40 x 12
40 x 9
40 x 8
- SUPERSET -
Strict V-Bar Cable Pushdowns
70 x 9
70 x 8
60 x 11

Cable Rope Hammer Curls to Inside
95 x 12
100 x 9
100 x 8
- SUPERSET -
Inside Cable Curls Front Double Style
60 x 9
55 x 7
45 x 7

DB Forearm Rockers
15 lbs x 15 each way for flexor and extensor contraction
20 x 10 each way

[escholar05]

Leaning out nicely at 3200 cal...you make me sick.

[rich55]

Originally Posted by escholar05

Leaning out nicely at 3200 cal...you make me sick.

Hey, 5 years of clean eating and a very active lifestyle enables my already ectomorphic metabolism to shed some weight quick. It won't be that easy going all the way in.

[Quelly]

Originally Posted by rich55

Hey, 5 years of clean eating and a very active lifestyle enables my already ectomorphic metabolism to shed some weight quick. It won't be that easy going all the way in.

enjoy the beginning though right?
I know my carbs started at 250 5/days a week and 375 2/days a week, didn't even feel like a diet!....now they are 100g less lol

[rich55]

Originally Posted by Quelly

enjoy the beginning though right?
I know my carbs started at 250 5/days a week and 375 2/days a week, didn't even feel like a diet!....now they are 100g less lol

Yeah, we will see. I just dropped another 2 lbs and am down to 173 lbs. I am only 10 lbs off of where I competed last year and I have 15 weeks!! Wow.


PULLED MY BACK:
Thursday, I just did 20 or so minutes of elliptical and Friday was a bummer. I pulled my lower back just taking a knee and leaning over at my house. So, I kept my cals lower and took the day off. Stuff, happens and unfortunately this has happened quite a bit over the years. I have tight hips, hams, glutes and lower back despite frequent stretching.

I will be doing some hypers/reverse hypers, crunches and knee raises to do some strengthening once I feel better in a week.

FELT BETTER, BLASTING ON:
It is getting better and Saturday I hit shoulder hard taking tension off my lower back and threw in some kickbacks and across chest hammer to get some blood in the arms. It was a very fast workout just to train hard and get the blood pumping. After training 7 clients and posing another 7 on a Saturday, I just wanted to train hard and leave. Then, I spent 3 hours shopping for stuff for the Buckeye just 7 days away!!

Due to my rapid fat loss, I enjoyed my weekly cheat with a whole bbq chicken pizza and some ice cream. The flavor of ice cream was Buckeye Classic, haha. How fitting!

I took today off as usual and am using this day to rest my back more. Tomorrow, I will train chest at noon and lower back friendly legs later in the day.

[rich55]

Today was definitely a hectic day. I spent this morning and afternoon taking care of my pregnant wife who wasn't feeling well. She is doing okay and our babies little heart beat was pitter pattering away so all is well! Yeah!! Angie just needs to rest up tomorrow and take a day off from work.

I missed my workout with the fellas earlier in the afternoon and due to my lower back pull, I had to make up some workouts on my own.

3:30PM, CHEST:
I had about 50 minutes of free time, so I knocked it out in 35 minutes. The pace was INSANE and so was the pump!

Flat Bench 5RM
135 x 5
185 x 5
225 x 5
245 x 5 ---> got it, just getting started

Incline Bench
135 x 10 ----> pace is making this burn already
185 x 8
185 x 6 + 1 w/spot

Dips
BW x 8
BW x 7
BW x 5 + 2 after a few breaths
- SUPERSET -
Pushups
BW x 8
BW x 6
Incline Bar x 8

Flat DB Flys
Went light on these and really just focused on flexing my chest and bringing my pinkies together at the top.
40 x 10
40 x 9
40 x 8
- SUPERSET -
Flat DB Press
40 x 6
40 x 5
40 x 4

8PM, BACK-FRIENDLY LEGS:

I slammed my oats, Max Triple Whey, banana and Orange Triad and then two hours later I ate some extra lean ground beef, brown rice and green beans. Add more Purple Wraath & MaxGlutamine and blastoff to round 2 for the day! Took only 40 minutes.

Leg Extensions for 2-second Holds
100 x 10
115 x 10
130 x 10
145 x 10
160 x 9 + 3 after a few big breaths
- SUPERSET -
Walking DB Lunges (Down Only)
Yes, only down...I pre-exhausted with leg extensions.
BW x down
30's x down
40's x down
50's x down ---> slowed but kept going
60's x down -----> had to stop on these to breathe to finish

Lateral Squats w/ DB between Legs
BW x 10/side
45 x 10/side
65 x 10/side
75 x 10/side

Lying Leg Curls
Taking these slow really burns. Never ceases to amaze me!
100 x 12
105 x 8
105 x 6 + 2 after few breaths
- SUPERSET -
Standing Calf Machine
200 x 12
200 x 9
160 x 15

Single Leg Curl Machine
60 x 10
50 x 12

PROGRESS PICTURES:
Sick wife, pulled back, upcoming Buckeye Classic, but I said I would get pictures up at 15 weeks and here are some pictures. This is post chest. Pictures were taken from a higher vantage point and didn't do justice to the wheels (do I really need to justify the wheels, haha). But, you can obviously see the cuts coming through already.

[Whomper107]

Damn Rich, very impressive - particularly the legs (of course ), and your delts look great in that back double. Solid posing as well. Keep up the good work, you have more than enough time to be stage ready by your contest.

[FATHER FLEX]

Legs are going to be contest ready in a few days!

[Inklined]

Pics are looking sick bro...... i been meaning to ask you your thoughts on the WNBF and how they treat there athletes.. there has been some things recently that has came to light that just doesn't look to the best interest of the athlete....

[RooRooTJ]

Damn lookin sick, you could probably place in your own show haha. BTW what happened to the beard?

[stayfit2008]

Pics look great Rich,..I saw your NPC Natural Ohio pics 2007 the other day, you really have great proportions and conditioning,..if that is what you plan to bring in 2009 you are made in the shade! Sorry I cant make the Buckeye. finances/family and body and mind are keeping me back right now! I hope you have a great show! from the looks of all the hub bub about it,..It's gonna rock only second to the Arnold! I'll prepare for it next year tho!!

[yohanceyellock]

WOW! And I thought your legs were sick to begin with! Awesome progress man! Keep it up!!

[rich55]

Originally Posted by Whomper107

Da** Rich, very impressive - particularly the legs (of course ), and your delts look great in that back double. Solid posing as well. Keep up the good work, you have more than enough time to be stage ready by your contest.

Thanks Whomper!! Posing wasn't bad for not having done it in a while. Yeah, I think I will be ready.

Originally Posted by FATHER FLEX

Legs are going to be contest ready in a few days!

Haha, that made me laugh. I could enter my quads in the Buckeye this weekend, but my glutes and hams not so much.

Originally Posted by Inklined

Pics are looking sick bro...... i been meaning to ask you your thoughts on the WNBF and how they treat there athletes.. there has been some things recently that has came to light that just doesn't look to the best interest of the athlete....

Great question. The INBF/WNBF has always treated me and the other competitors I have trained very well. Rules are rules. Each WNBF pro signs a contract and the rules are very clearly stated. 90% of the natty pro bodybuilders don't have Flex or Muscle and Fitness knocking at their door, because it really is apples and oranges.

I don't compete for coverage, I compete to be challenged and the WNBF represents the greatest natural challenge. The character and friendliness of the heads of the organization, judges and promoters were the icing on the cake for me to become a WNBF pro and INBF promoter.

Originally Posted by RooRooTJ

Da** lookin sick, you could probably place in your own show haha. BTW what happened to the beard?

Mid-American Pro is up next for me my friend! I had to shave my beard of for some commercial for my gym. Big boss man made me do it.

Originally Posted by stayfit2008

Pics look great Rich,..I saw your NPC Natural Ohio pics 2007 the other day, you really have great proportions and conditioning,..if that is what you plan to bring in 2009 you are made in the shade! Sorry I cant make the Buckeye. finances/family and body and mind are keeping me back right now! I hope you have a great show! from the looks of all the hub bub about it,..It's gonna rock only second to the Arnold! I'll prepare for it next year tho!!

I looked good at the Natural Ohio, but I certainly outdid that effort last fall with much better conditioning and size. At this rate, I will be better conditioned and bigger yet again so keep a lookout.

After your win Chris, I would call it a wrap as well. BTW, I'm not sure if I said congrats!! That was a good way to go out. I will say that the Buckeye will be the best well run, promoted first-time show seen in a while. Mark your calendar for next year, because it will be bigger and better!

Originally Posted by yohanceyellock

WOW! And I thought your legs were sick to begin with! Awesome progress man! Keep it up!!

Thanks Yo! That is a big compliment coming from you big man. I will see you this Thursday right. Did I send you directions?

[rich55]

Different Kind of BACK DAY 4/21:

My lower back is still not healed, so I needed to mix up my workout today to accommodate. There are a few things I had been wanting to try. I sit here typing with the good kind of uncomfortable soreness that makes me wonder what soreness comes tomorrow. Loved this workout:

Underhand High Pulley Rows
Squeezing on my lower lats, particularly the lower portion.
90 x 10
110 x 10
120 x 10
120 x 10
130 x 7

Wide-Grip Pullups
Aiming for extreme stretch on the widest part of my lats. Nice & slow.
BW x 7
BW x 6
BW x 5

Hammer Glass High Row
I saw Glass doing these at my gym and wanted to try. Grabbed up top on the metal with both hands. Crushed the lower lats and middle back in a totally different way than ever before.
105/side x 10
105/side x 9
105/side x 9
105/side x 8

1-Arm Rows on T-Bar
Angled to the side and grabbed onto the bar overhand. Felt a different kind of stretch through my rhomboids and lats.
45 x 10
55 x 10
65 x 10
75 x 7

Hammer Low Rows w/ Hands High
Emphasizing rhomboids and upper back.
70/side x 10
70/side x 9
70/side x 9
70/side x 8

Seated Hammer Shrugs
140 x 12
140 x 12 ----> called it quits to keep the lower back happy

[FATHER FLEX]

One thing about doing seated movements, that people don't realize is that they actually place much more stress on your lumbar area. For example if you are pressing standing up, the loads one way or another is being spread among all your joints. On a seated press its your lumbar area that takes a big hit.

Same goes for shrugs of course.

[yohanceyellock]

Yes I have them, Ill be there Thursday morning.

[rich55]

Originally Posted by FATHER FLEX

One thing about doing seated movements, that people don't realize is that they actually place much more stress on your lumbar area. For example if you are pressing standing up, the loads one way or another is being spread among all your joints. On a seated press its your lumbar area that takes a big hit.

Same goes for shrugs of course.

Totally agree. The seated shrugs are more isolated though resulting in less poundage.

Originally Posted by yohanceyellock

Yes I have them, Ill be there Thursday morning.

That was fun Yo! Yo and I made our radio debut on RadioU's morning riot show to spread the word about the Buckeye. Psyched for Saturday!!!

[RooRooTJ]

Originally Posted by rich55

That was fun Yo! Yo and I made our radio debut on RadioU's morning riot show to spread the word about the Buckeye. Psyched for Saturday!!!

That makes two of us brotha. Cant wait for the show. See you on Saturday. I know it is gonna be great.

[rich55]

Originally Posted by RooRooTJ

That makes two of us brotha. Cant wait for the show. See you on Saturday. I know it is gonna be great.

Definitely, best of luck to you Justin! I will see you on Saturday bright and early if not Saturday.

[rich55]

Things have been simply crazy this week with the pregnancy stuff going on and the Buckeye Classic coming up tomorrow! CAN'T WAIT!!!

ARMS 4/22:

This week I elected to train solo due to my crazy schedule and lack of time. Regardless, every workout has been awesome! This pump was insane and I noticed that I am looking much leaner. Being this lean and full is a new thing for me. Waist is down to 29.5".

Close-Grip Bench
135 x 6
185 x 6
205 x 6
225 x 3 + 1 w/spot
- TRISET -
V-Bar Cable Pushdowns
90 x 10
110 x 10
120 x 10
120 x 10
- TRISET -
Alternating Hammer Curls
35 x 8
45 x 8
50 x 6
50 x 6

Across Chest Hammer Curls
Very controlled focusing on peak contraction.
30 x 10
35 x 8
35 x 7
- SUPERSET -
DB Kickbacks
Very controlled focusing on fully contracting tris. 10 kicking out + 5 straight back.
25 x 15
30 x 15
30 x 15

Barbell Curls
Wider Grip and again very controlled.
65 x 10
65 x 9

Triceps Extension Machine
Focusing on very deep, slow stretch and strong contraction on tris as well.
50 x 10
55 x 8
55 x 7

[escholar05]

Workouts are looking good sir. Lookin forward to seeing what kind of show you put on this weekend. Check your email, and I put up a new video in my log.