Bigger & Better Things: Rich's WNBF Journey to 2011

[rich55]

Originally Posted by cawiau

It is about time I got my a$$ in here... good luck bro and sick avi

Thanks man! Trying to beef up in here haha.

Originally Posted by RooRooTJ

Looks like you got a hell of a schedule going on there Rich. I dont know how you do it while still keeping Family and God first. Hell of a job

Yes, it is tough and I work on it each and every day. God helps me through it all that's why keeping Him first is so important.

Originally Posted by lady.carolyn

Rich, thanks so much for the leading example you are! I'm still fighting to transition everything in, so nothing is left wanting. I sure had a whole lot of free time while I wasn't working. I didn't know how good I had it, until I tried to fit everything in that I want and need to do. I may need to find a way to get my cardio in while still in town. It's a fight to get it in when I finally get home.

Really looking forward to your updated web site. And, really excited about your business that you are beginning. Please keep me posted on that future event. Let me know when your article hits the magazine. You know'll I want to read it for sure.

Please greet Angie for me, and a snuggle for Ava! Haven't seen a photo in awhile to know, but I bet she's really grown! Looking forward to my workout on Tuesday!

Transitions are difficult, but you'll get your footing. Website will have the same format, but with all new content. Business stuff is going well, but keeping me real busy. Pix are on the way

Originally Posted by extremenergy3

You are one strong man! And a very busy one!!! You know how to do all that html stuff? Did you major in web design in college lol

Thanks man! Dreamweaver is a beautiful thing. My designer took me through a crash course and I read a basic book a while back. Really just learning on the fly.

[rich55]

NO PLATEAUS, KEEP ON PUSHING:

Strength gains are not rapid at this point. But, my strength is improving to some degree across the board. If my strength stays the same on one exercise, but up on another; then that is progress. I'm writing this to not only encourage myself, but also to let others know that patience and a keen sense of self-evaluation is needed in bodybuilding. Heck in life for that matter. Keep on pushing.

HEAVY LEG DAY ON MONDAY:

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 3 ----> same as last week, but the speed on #3 was better. Getting 4 next week!

Good mornings
Pulling hard through the hams. Feeling my lower back on these today, but all good
95 x 10
135 x 10
185 x 10 -----> PR weight for 10 reps

Alternating Barbell Lunges
95 x 10
145 x 10
175 x 10 ---> PR weight for 10 reps

21's Leg Press Calf Raises
7 toes in, 7 toes out, 7 straight
230 x 21
250 x 20
250 x 20
- SUPERSET -
Weighted Situps
Slow negatives and hard crunch at top.
BW x 10
10 lb plate x 10
10 lb plate x 10


LIGHT UPPER BODY TONIGHT:

Had daddy day care today working on business stuff throughout much of the day at home and then went in to train from 6-9pm and lift afterwards. Better later then never. I ran out of time at the end, but ran into a Westside powerlifter I know that noticed me doing some speed benching. He has a 650 bench with shirt. I listened. The more I have trained, the more I realize I can learn.

Speed Bench
Felt good. Josh (above PL'er) suggested keeping it light on speed day focusing heavily on shoulders, tris and back all bench-focused. Good info on the speed and emphasis, but must keep the bodybuilding needs in focus as well.
135 x 3 normal
135 x 3 wide
185 x 3 close
185 x 3 normal
225 x 2 normal
225 x 2 normal
225 x 2 close

Weighted Wide-Grip Pullups 5 x 5 style
Assisted set x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5
15 lbs x 5

Hammer Incline Press
90/side x 8
135/side x 8
150/side x 8
155/side x 6

Seated Cable Rows
180 x 8
200 x 8
220 x 8 ---> #7 & 8 were a little short on the pull back

Barbell Skullcrushers
Josh was showing me some a variation to pull hard at the elbow insertion to add more tri thickness. JM style bringing it to the neck. May have to try those here soon.
65 x 10
85 x 10
95 x 10 ----> 9 & 10 tough but got it

EZ Close-Grip Preachers
65 x 10
85 x 10
90 x 6

Finished up with 2 sets of ball slams back to back with supinated overhead db presses and curls between. I will try to get more in next week when I have more time.

[The_Animal11]

ive been looking for this log! finally found it!


say hello to my next split! hope ya dont mind me stealin it! just gotta survive 1 more week of squatting inferno lol

[scient13]

Just find how to shape your body like this

[cawiau]

Thanks for providing more motivation for me to hit the gym

[rich55]

Originally Posted by The_Animal11

ive been looking for this log! finally found it!


say hello to my next split! hope ya dont mind me stealin it! just gotta survive 1 more week of squatting inferno lol

MATT!!! I was wondering when you were going to pop in No prob. I didn't patent it, so it's all yours. I was actually asked to write an article on it for NB&F magazine. The editor is a powerlifter and dug it.

Originally Posted by cawiau

Thanks for providing more motivation for me to hit the gym

No prob

[rich55]

SPEED LEG DAY:

This got me feeling that little twinge in the head that leads to nausea. Apparently I was working hard. Not enough volume for the full effect, but certainly productive.

Speed Box/Band Squats
Heavy bands with well over 100 pounds at the top. Unloading while staying tight and then exploding up as fast as possible.
45 x 6
45 x 6
135 x 2
135 x 2
185 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Sumo Extra Low Deadlifts
Loading 25's to pull extra low.
145 x 15
215 x 15
275 x 10
325 x 10

1.5 Smith Squats
All the way down, half way up, back down, then up. That's one rep.
135 x 8
225 x 8
275 x 8 ----> climbing up and feeling better the more I do them

Lying Leg Curls
100 x 10
110 x 10
110 x 10

TODAY'S EATING & SUPPS

I haven't been counting, but just wanted to do a tally today. 3720 cals, 335 carb, 327 pro, 126 fat. I figure my eating is typically 3500-4500 calories based on my tally.

Meal 1
3/4 c oatmeal
1 scoop Goumet
3/4 scoop MaxPro
1 T greens
1/2 banana
1 T peanut butter

Meal 2
1.25 c low fat yogurt
1 scoop High5
1/2 c berries
1/8 c walnuts
1 c kashi go lean crunch

Pre and During Workout
1 scoop Purple Wraath & Green Mag
2 scoops Purple Intrain

Postworkout - Meal 3
Golden Gains

Meal 4
1 c barilla plus pasta
1/4 c fredo
8 oz chicken
1 t olive oil

Meal 5
410 cal protein bar

Meal 6
2 slice ezekiel bread
2 fish oil caps
1 string cheese
2 whole eggs
1 T ranch

Meal 7
1 c cottage cheese
handful of blueberries
3/4 scoop MaxPro
1 T peanut butter

OTHER SUPPLEMENTS
Orange Triad
Glutamine
Blue Gene

[The_Animal11]

rich when you're planning this out, how do you determine what weights to start with on exercises and how quickly you are trying to add weight?

do you just go with what you were doin before and start from there, goin balls to the wall each time or is there some sort of progression that goes with it? seems like a silly question as i type it since i know how ya train, but just wanna make sure.

oh, also, how long do ya go before changing exercises?

[lady.carolyn]

Originally Posted by The_Animal11

rich when you're planning this out, how do you determine what weights to start with on exercises and how quickly you are trying to add weight?

do you just go with what you were doin before and start from there, goin balls to the wall each time or is there some sort of progression that goes with it? seems like a silly question as i type it since i know how ya train, but just wanna make sure.

oh, also, how long do ya go before changing exercises?

Matt, for you having trained with Rich for so long, it certainly makes me feel better to know that you still need to ask questions! Sometimes I feel like I probably frustrate Rich with all my questions, but that's how I learn. I just found it humorous and refreshing all in one that for your level of accomplishment, questions are still in order. Thanks for putting it out there.

[The_Animal11]

Originally Posted by lady.carolyn

Matt, for you having trained with Rich for so long, it certainly makes me feel better to know that you still need to ask questions! Sometimes I feel like I probably frustrate Rich with all my questions, but that's how I learn. I just found it humorous and refreshing all in one that for your level of accomplishment, questions are still in order. Thanks for putting it out there.

There's always more to learn! If I ever get to the point where I feel like I have all the answers, either slap some sense into me for being ridiculous or be thankful cuz i'm in heaven talkin to God!

Even rich goes to people more knowledgable than him for answers sometimes, it's like Tom Hanks character says in private Ryan, "I complain all the time, just never to you guys, I complain to MY superior officer, who complains to his superior officer" no ones got it perfect and there's always something to learn! That's what's so fun ab this sport!

[rich55]

Originally Posted by The_Animal11

rich when you're planning this out, how do you determine what weights to start with on exercises and how quickly you are trying to add weight?

do you just go with what you were doin before and start from there, goin balls to the wall each time or is there some sort of progression that goes with it? seems like a silly question as i type it since i know how ya train, but just wanna make sure.

oh, also, how long do ya go before changing exercises?

It depends. Speed days are based on estimated % of max 55, then 65, then 75 etc, but really just focusing on speed. Heavy days I'm picking a number of reps and max weight to beat. 8RM, 5RM, 3RM etc. Time under tension or 5 x 5 for example has always worked well on wide-grip pullups for me and clients. So, again a variety of techniques. I keep it simple and leave room for instinct as well. These serves me better. I change exercises when they stop working for me, but change in general progression every 3-4 weeks. Ya dig?

Originally Posted by lady.carolyn

Matt, for you having trained with Rich for so long, it certainly makes me feel better to know that you still need to ask questions! Sometimes I feel like I probably frustrate Rich with all my questions, but that's how I learn. I just found it humorous and refreshing all in one that for your level of accomplishment, questions are still in order. Thanks for putting it out there.

The more you learn, the more questions you have.

Originally Posted by The_Animal11

There's always more to learn! If I ever get to the point where I feel like I have all the answers, either slap some sense into me for being ridiculous or be thankful cuz i'm in heaven talkin to God!

Even rich goes to people more knowledgable than him for answers sometimes, it's like Tom Hanks character says in private Ryan, "I complain all the time, just never to you guys, I complain to MY superior officer, who complains to his superior officer" no ones got it perfect and there's always something to learn! That's what's so fun ab this sport!

Amen! And yes, I am still learning myself. The fun part is I'm experimenting with my application of techniques all day long.

[rich55]

PUSHING & PULLING HEAVY

I had an AWESOME two days of training to wrap up the week. James, Matt and I hit push hard on Friday and I hit pull solo on Saturday. My entire upper body is really sore! To top it off I weighed in at 187 lbs on Saturday.

After our intense push workout on Friday, my wife and I cooked a homemade Mexican dinner filled with chicken, tortillas, black beans, guacamole and lots of toppings. I treated myself to some red velvet cake to boot. When I weighed in at 187 on Saturday, I kept the eating extravaganza going to take advantage of my body's need for more food to grow.

PUSH TIME!! Little more volume....

Flat Bench w/ Bands
Red bands doubled totalling about 70 or so pounds at the top. Going to board presses next week.
45 x 10
95 x 5
135 x 5
185 x 5
225 x 2 ---> got stomped on this one. Going to boards for a while and will come back to tear this one up.
225 x 1
225 x 7 without bands ---> removing bands makes this feel totally weird and hard

Flat DB Press
65 x 8
85 x 8
100 x 7
105 x 4
85 x 9

Cable Crossovers
60 x 10
65 x 10
70 x 10
- SUPERSET -
Incline Bench
135 x 10
135 x 8
135 x 7
---> threw this in to crush the chest after some heavy pressing. It worked!

Leaning DB Laterals
25 x 10
30 x 10
35 x 10 ---> real tough but got it
- SUPERSET -
Pushups on Medicine Balls
Nice finisher that stresses that front delts via stabilization
BW x 10
BW x 10
BW x 11

Standing DB Laterals
30 x 10
35 x 10
35 x 11
- SUPERSET -
Overhead EZ Extensions
75 x 10
85 x 10
95 x 6

DB Kickbacks
30 x 15
30 x 15
30 x 15
25 x 15



PULLING!!! Again, little more volume....

Alternating Hammer DB Curls
35 x 8
45 x 8
55 x 6
60 x 5
60 x 4
40 x 7 ----> simultaneous immediately after last alternating set
40 x 5 ------> simultaneous

Barbell Curls
65 x 10
85 x 8
95 x 6
100 x 4

Low Incline Curls
30 x 7
25 x 7

Barbell T-Bar Corner Rows
90 x 10
115 x 8
135 x 8
160 x 6
170 x 6
180 x 4 + 2 after a few breaths
135 x 8 ---> drop set
90 x 7 -----> and another drop set

Straight-Arm Pulldowns
120 x 15
130 x 12
130 x 11
- SUPERSET -
Bent-Over DB Rows
50 x 8
55 x 8
60 x 8

Face Pulls
130 x 10
140 x 10
140 x 9
- SUPERSET -
Standing DB Shrugs
80 x 10
90 x 10
90 x 8

[The_Animal11]

Originally Posted by rich55

It depends. Speed days are based on estimated % of max 55, then 65, then 75 etc, but really just focusing on speed. Heavy days I'm picking a number of reps and max weight to beat. 8RM, 5RM, 3RM etc. Time under tension or 5 x 5 for example has always worked well on wide-grip pullups for me and clients. So, again a variety of techniques. I keep it simple and leave room for instinct as well. These serves me better. I change exercises when they stop working for me, but change in general progression every 3-4 weeks. Ya dig?


Amen! And yes, I am still learning myself. The fun part is I'm experimenting with my application of techniques all day long.

totally dig! and def agree on experimenting being the fun part.

also im gunna start comin in here and reading through your workouts to give me some motivation to lift bigger. youve got some crraazzyyy strength. and you now weigh the same as me... cant get my calories high enough! haha

oh and one more thing: I'm comin to Arnold!!

[rich55]

Originally Posted by The_Animal11

totally dig! and def agree on experimenting being the fun part.

also im gunna start comin in here and reading through your workouts to give me some motivation to lift bigger. youve got some crraazzyyy strength. and you now weigh the same as me... cant get my calories high enough! haha

oh and one more thing: I'm comin to Arnold!!

AWESOME!!! Looking forward to seeing you over the Arnold. Where are you staying? We definitely have to schedule some lifting sessions Oh, yeah!

Strength is getting there. I'm definitely a little stronger than I've ever been. Now, it's time to get MUCH stronger and bigger. Adding some dirty calories in there will help you. I do it a few times during the week. I will have to put up some pictures of last week's eating. Good stuff!

[Matt593]

My chest kept on cramping up later on friday night when I was out Haha, I dont think that is something a normal person would smile about.

[The_Animal11]

Originally Posted by rich55

AWESOME!!! Looking forward to seeing you over the Arnold. Where are you staying? We definitely have to schedule some lifting sessions Oh, yeah!

Strength is getting there. I'm definitely a little stronger than I've ever been. Now, it's time to get MUCH stronger and bigger. Adding some dirty calories in there will help you. I do it a few times during the week. I will have to put up some pictures of last week's eating. Good stuff!

I dunno where i'm staying yet, I've just been going back and forth ab whether or not i'd be able to sacrifice the weekends studying, and I decided that i can! So basically, I've secured the ticket as my Christmas present. And yeah, if we don't get a workout in while I'm there I will be pretty upset!

Haha I have a hard time adding dirty calories cuz i don't have time and money to go eat!

[rich55]

Originally Posted by Matt593

My chest kept on cramping up later on friday night when I was out Haha, I dont think that is something a normal person would smile about.

We aren't normal man. But, who want to be normal. That makes all three of us whose chest was crushed

Originally Posted by The_Animal11

I dunno where i'm staying yet, I've just been going back and forth ab whether or not i'd be able to sacrifice the weekends studying, and I decided that i can! So basically, I've secured the ticket as my Christmas present. And yeah, if we don't get a workout in while I'm there I will be pretty upset!

Haha I have a hard time adding dirty calories cuz i don't have time and money to go eat!

That's a cool Christmas present! You don't have to go out to eat to get some dirty calories. Heck, I've been enjoying taco night and chicken alfredo almost regularly.

[rich55]

BIG LEGS!!!

PR's galore. Weights are starting to get big, oh yeah!!

Squats
135 x 10
225 x 5
295 x 5
345 x 5
395 x 5 ---> yup, got ALL 5!! Next up 405

Good Mornings
135 x 10
165 x 10
195 x 10 ---> PR

Alternating Barbell Lunges
135 x 10
165 x 10
185 x 10 ----> PR on these lunges

Angled Calf Raises
360 x 9
360 x 9
320 x 10
270 x 11

Heck, James and I agreed that we probably could have went home after we both PR'ed on our squats. Supplemental work is essential.


SPEED UPPER BODY

Speed Flat Bench
Explosive as possible. Varying normal, wide & close grip each set
45 x 10
135 x 3
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3

Weighted Wide-Grip Pullups
Assistance x 5
20 lbs x 5
20 x 5
20 x 5
20 x 5
20 x 5

Hammer Incline Press
90/side x 8
135/side x 8
160/side x 8

Seated Cable Rows
170 x 8
200 x 8
230 x 8 ----> #7 & 8 little sloppy

Straight Bar Skullcrushers
75 x 10
95 x 10
100 x 6

Close-Grip EZ Preacher Curls
75 x 10
85 x 10
90 x 5

Alternating Front Raises
35 x 10
35 x 10
- SUPERSET -
Bent-Over DB Laterals
25 x 10
30 x 10

[The_Animal11]

Originally Posted by rich55

We aren't normal man. But, who want to be normal. That makes all three of us whose chest was crushed




That's a cool Christmas present! You don't have to go out to eat to get some dirty calories. Heck, I've been enjoying taco night and chicken alfredo almost regularly.

agreed to not wanting to be normal AND the cool christmas present. I guess thats true about the dirty cooking... it just KILLS me to do it! haha

also, on speed days, are you goin anywhere near failure or are you stayin pretty clear? some of those weights look like theyd be pretty easy for you but some look more difficult.

[rich55]

Originally Posted by The_Animal11

also, on speed days, are you goin anywhere near failure or are you stayin pretty clear? some of those weights look like theyd be pretty easy for you but some look more difficult.

Again depends. The exercises deemed for speed such as speed bench are nowhere near failure but instead light, so that I can push it extremely fast and explosive. On my upper body day my volume is low, so that I can crush it later in the week. I am killing it though on the exercises and sets that I am doing.

Lower body days it really just depends on how I'm feeling. For example this week, I really just wanted to focus on speed and prep lightly for a 405 squat next week.


SPEED LEG DAY

James was absent on this one, so no band squats. I was feeling off and really just wanted to focus on speed, so that I could tackle 405 next Monday on squats.

Below Parallel Box Speed Squats
To improve my explosion from the bottom.
45 x 10
95 x 10
135 x 2
135 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Speed Deadlifts
After doing these with 25's extra low, it felt like the smallest range of motion. I felt like I could throw 225 across the gym
135 x 2
135 x 2
185 x 2
185 x 2
225 x 2
225 x 2

Hammer Leg Press w/ Bands
Wanted to focus on the lockout and setup needed no assistance, so I double my red bands for about 60-70 lbs of extra tension at top of this already pendulum type press.
180 x 10
270 x 10
360 x 10

Reverse Hypers
BW x 15
30 x 10
50 x 10
- SUPERSET -
Twisting Ball Crunches
BW x 10/side
BW x 8/side

[rich55]

SURPRISED BY MY OWN STRENGTH

This week straight up wore me down. I walked into the gym on Friday afternoon after taking care of Ava during business planning and conference calls that day. I was sleep deprived and it showed, but after I got my blood flowing by training clients I was ready to push some weights.

I combined both my push and pull heavy days into one big heavy upper body day. This way I could spend the entire day today with the wife and enjoy the Buckeyes game. I crushed it! Started with some power and then ended with some bodybuilding moves and rest pauses to crush it.

3-Board Press
New addition. No bouncing, but rather a little unload on the board with a heavy drive back up. Hit the wall with the bands and will work this a while before going to a 2-board.
45 x 10
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3 ----> surprised by how easy this one was
305 x 3 ------> nailed it. Tough, but not bad as I didn't even take a spot. And upon further reference a PR!!

Flat DB Press
65 x 8
85 x 8
100 x 8 ----> even slowed down on the negatives to keep my form strict and got it
105 x 6
105 x 5
- SLOW SUPERSET -
Barbell Corner T-Bar Style Rows
Big difference without biceps first.
90 x 10
135 x 8
180 x 6 ---> rocked it, PR!
195 x 6 -----> And to crush my PR
195 x 4 + 1 after a few breaths

Cable Crossovers
65 x 10
70 x 10
75 x 7 + 3 after a few breaths
- SUPERSET -
Incline Bench
135 x 10
155 x 10
155 x 7 + 3 after 30 seconds

Straight-Arm Pulldowns
120 x 15
130 x 15
140 x 11
- SUPERSET -
Bent-Over DB Rows
60 x 8
70 x 8
70 x 6 + 3 after few breaths

Alternating Hammer Curls
35 x 8
45 x 8
50 x 6
- SUPERSET -
Rope Pulldowns
85 x 10
95 x 10
100 x 10

Overhead Rope Extensions
85 x 10
85 x 10
- SUPERSET -
Standing DB Curls
35 x 10
40 x 7

Seated DB Shrug to DB Lateral Push (Alternating)
Haven't done these in a while. Awesome finisher for shoulders.
50 x 10
50 x 10

After this workout, I felt thick as a brick up top. I've probably received a half dozen comments that I look bigger than 190 when I tell them I'm aiming for that weight goal. Getting close, but not quite. I most likely won't stop till I hit 195. Power is going strong and I haven't gotten too fat yet.

[The_Animal11]

holy giant workout batman!!

glad ya got to enjoy the day with angie today.

smash that 405 man!!

[extremenergy3]

Nice superset with the DB presses and T-bar rows. I always found it hard to keep two pieces of equipment when supersetting like that. I used to super set flat barbell bench with barbell rows cuz I could just go from one to the other quickly and only use one barbell at one time.

You are really strong btw lol

[Matt593]

So I did GHR's about an hour ago for the first time ever because the RPAC has a GHR machine thing and a friend was there to show me how...my hamstrings hurrrt lol. Nice. I should definitely go to the RPAC more often on leg days.

Looks like your training is going well. Heavy squats are up next I see? 405= New Territory huh? Go get em!

[The_Animal11]

Originally Posted by Matt593

So I did GHR's about an hour ago for the first time ever because the RPAC has a GHR machine thing and a friend was there to show me how...my hamstrings hurrrt lol. Nice. I should definitely go to the RPAC more often on leg days.

Looks like your training is going well. Heavy squats are up next I see? 405= New Territory huh? Go get em!

that hyper station at RPAC is awesome. before I started training at metro that thing was used in my workouts at least once a week!

[Matt593]

Originally Posted by The_Animal11

that hyper station at RPAC is awesome. before I started training at metro that thing was used in my workouts at least once a week!

Yeah it is, I'm pretty sure it will become a staple for my leg daysss.

[rich55]

Originally Posted by Matt593

So I did GHR's about an hour ago for the first time ever because the RPAC has a GHR machine thing and a friend was there to show me how...my hamstrings hurrrt lol. Nice. I should definitely go to the RPAC more often on leg days.

Looks like your training is going well. Heavy squats are up next I see? 405= New Territory huh? Go get em!

GHR's are brutal when you first do them. Love that bench. Training is going awesome! Making a few changes to keep things moving and loving it. 405.....


BATTLE WITH 405

I haven't touched 405 on squats in years and before it wasn't pretty. Yesterday, was my first day in the battle for 405. And, as if heavy squats weren't enough, let's throw in some 405 deadlifts too

Squats
I liked this progression and warm-up much better.
135 x 10
225 x 8
275 x 5
315 x 5
365 x 3 --> James commented on how incredibly low I hit these. It felt easy.
405 x 3 ---> stuck a little on 3 but pushed through it

Sumo Deadlifts
Want to get back into deadlifting. So I will be throwing these in every once in a while. Not too shabby for not having touched much over 315 on a normal dead in a while.
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 ----> first pull was a little tough. These will get better.

Alternating Barbell Lunges
95 x 10/leg
145 x 10/leg
185 x 10/leg ----> tough, but still progressing

Reverse Hypers
BW x 15
30 x 10
60 x 10

[rich55]

LIGHT UPPER BODY

Speed bench day with lower volume, but hard on the rest. The last portion of my workout was a weak point discovery process. Good stuff!

Speed Bench
Rotating regular, wide and close grip as explosively as possible.
45 x 10
135 x 3
135 x 3
135 x 3
165 x 3
165 x 3
165 x 3
195 x 3 --> slowed a bit, so called it a day on these

Weighted Wide-Grip Pullups
Assisted Set x 6
25 lbs x 5
25 x 5
25 x 5
25 x 5
25 x 5 ---> barely got 5, but got it

Hammer Incline Press
90/side x 8
135/side x 8
160/side x 7

Seated Cable Rows
180 x 8
210 x 8
240 x 5

JM Press
First day at these. LOVE THEM! Found a definite weak point.
65 x 10
75 x 8
75 x 8

Seated Twisting DB Curls
Playing around here and totally dug these! Supinate hard at the top, hold and pronate, keep holding and supinate back down. Oh, the burn.
25 x 10
30 x 10
30 x 9

Lying Front Raises
Again another weak point. Even the front raises were tough at the end. Tilted my bench up 15 degrees.
20 x 10
20 x 10
20 x 10
- SUPERSET -
Lying Lateral Raises
20 x 10
20 x 7
20 x 5

[lady.carolyn]

..........as always you are a shining example of hard work! Thanks for your encouragement in my legs workout this past Tuesday. Just so you know, I was never tempted to bail on you. However, I really did appreciate the encouragement and the continued push! All together it kept me going, and I'm reaping the benefits! You are the best!!!!

[The_Animal11]

Beastly leg workout man! Just insane.