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

[stayfit2008]

Rich,..dont ever stop posting your workouts,..They are really informative and different from the norm. I enjoy reading them! Thanks!

[The_Animal11]

Originally Posted by bwelch1985

Awesome power day Rich! What kind of progression system are you using on these lifts?

thats what i forgot to ask today! lol we just gunna push the envelope every time or are we gunna cycle a little bit?

[rich55]

Originally Posted by bwelch1985

Awesome power day Rich! What kind of progression system are you using on these lifts?

Originally Posted by The_Animal11

thats what i forgot to ask today! lol we just gunna push the envelope every time or are we gunna cycle a little bit?

Thanks Bwelch! I am keeping with the methods used during my EFS-based powerlifting with of course my only little twists.

The plan for the next 3-4 weeks is to attack this routine and....

LIFT BIGGER WEIGHTS!

Pretty simple. PR's on the power day and more weight and/or reps on the hypertrophy days.

I have some exercises in mind for the next phase, but really I wanted to get away from band training for a brief bit and work on a few particular lifts. What I do in 3-4 weeks will be determined by how this phase goes.

[rich55]

Originally Posted by stayfit2008

Rich,..dont ever stop posting your workouts,..They are really informative and different from the norm. I enjoy reading them! Thanks!

Thanks bro! I appreciate it. I'm glad they are useful. Keep training as hard as possible and stick to that diet!!

[rich55]

POWER LEG DAY 2/5:

Back felt pretty darn good today. I had not squatted in over 2 weeks, so I was pretty pleased with this start. Legs were still a little sore from the last day. Today wasn't extremely heavy in terms of volume, but we're just getting started with this new split and our killer hypertrophy day is coming up soon.

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 --> kinda tough, but was really watching my back

Walking DB Lunges
Just a trip down our gym (roughly 10-12 steps. We usually do down & backs so this was heavier.
BW
30's
50's
60's

Hammer Seated Leg Curls
Good control and hamstring squeeze
90 x 9
105 x 9
115 x 9 ----> last few reps REAL tough, but form was solid

45 Degree Calf Raises
Nice & slow
270 x 8
320 x 8
370 x 7
- SUPERSET -
Hyperextensions
Simply bodyweight to get some blood in the lower back. Feels SO much better now! 2-second holds at top.
BW x 10
BW x 10
BW x 10

[rich55]

MORNING BI & BACK SESSION 2/6:

We got in the gym early today to knock out a power biceps & back routine. Feel is so important for these muscle groups, so we got heavy but not too heavy.

Close-Grip EZ Preacher Curls
45 x 9
65 x 9
85 x 8
85 x 7

Seated Zottman DB Curls
35 x 9
35 x 7
35 x 7

Weighted Close-Grip Chins
Bis blasted at this point, making it a little more difficult.
BW x 5
15 lbs x 5
25 lbs x 5
45 lbs x 4.5 -----> Matt made me step it up a little on this one, haha

We were running short on time, so turned the remaining lifts into a tri-set.

Bent-Over Smith Rows
Overhand Medium Grip staying as bent-over as possible. Have to stand on a black box to get a full stretch.
135 x 5
185 x 5
205 x 5 ----> sloppy
185 x 6 -------> took a few breaths and got one more
- SUPERSET -
Hammer Shrug Machine
Holding at top for strong squeeze.
270 x 8
320 x 8
370 x 7
- SUPERSET -
Hammer Behind Neck Pulldowns
Focusing hard on lat stretch and then pulling elbows in hard for best contraction possible.
90/side x 8
100/side x 8
110/side x 8

I will be taking off the next 2 days and then getting back after it on Monday. My goal is to get pix taken first thing next week.

[rich55]

The few days of rest was much needed. Although, I could have used a few hours more sleep last night. Columbia Gas was over past midnight working on a little gas leak, ugh!

And the bright and early 9 am chest workout was a little slow to start as a result. But once we got going, it was all good! We ran a little short on time, so next week we will use more volume.

Hypertrophy Chest, Delts & Tris 2/10:

Flat DB Press
65 x 10
85 x 10
100 x 7
100 x 5
85 x 9

Incline DB Flys
50 x 15
55 x 13
55 x 10
- SUPERSET -
Incline Hammer Press
70/side x 10
75/side x 8
75/side x 7

Dips
Slow negatives & good stretch on chest at bottom
BW x 13
25 lbs x 8

Upright Smith Rows
100 x 15
105 x 11
105 x 10
- SUPERSET -
DB Lateral Raises
25 x 10
25 x 10
25 x 10

Decline Straight Bar Skullcrushers
70 x 12
75 x 10
75 x ??
- SUPERSET -
Lying DB Kickbacks
20 x 10
20 x 12

PROGRESS PHOTOS W/ 7 WEEKS LEFT OF OFFSEASON

I finally made some time to grab a few pictures after the workout. I will try to get a few more this week. Probably weighing somewhere between 175-178. I haven't been too focused on body weight, but rather trying to get better while staying decently lean. Keep in mind, I just finished a 9 am workout and ripped off my Controlled Labs skully, haha.

[Quelly]

looking good rich, chest looking a little thicker than I remember it, traps too...definitely staying at a great offseason lean....oh and mountain man ftw!

[stayfit2008]

Super Rich! You are blessed with some killer wheels!

[Lando33]

everything is coming along nicely. The legs look great as usual and yo definitly have added some chest thickness!

[bwelch1985]

Looking great Rich! As mentioned above chest and trap thickness has definately improved and your legs are just simply top notch.

not sure if this is an improvement per say...but you've got some really good hamstrings in the side relaxed..they pop out very nicely.

I'd say your number one focus should be triceps and rear delts...the only things I see that appear to be lagging...but like i said..you're looking great...especially considering how deep in the offseason you are!

[RooRooTJ]

Damn Rich. everythings looks great. Cant wait to see it when it all comes together at the first pro show.

[FATHER FLEX]

Agree plenty of thickness up top! Specially your chest area! Offseason beards are the shhh!

[The_Animal11]

haha rich how did you get those pictures without me knowin about it?? you musta either been really fast or really sneaky! lookin great though. still got those threaded quads... i'm almost there!

[rich55]

Originally Posted by Quelly

looking good rich, chest looking a little thicker than I remember it, traps too...definitely staying at a great offseason lean....oh and mountain man ftw!

Thanks Eric! Yes, the chest has come up a bit. Even the wife has noticed. And yes, she digs the beard haha.

Originally Posted by stayfit2008

Super Rich! You are blessed with some killer wheels!

Thanks Stayfit, I am blessed with good leg genetics yes, but I train harder than anybody I have met when it comes to legs.

Originally Posted by Lando33

everything is coming along nicely. The legs look great as usual and yo definitly have added some chest thickness!

Rob is in the house! What's up man?

Originally Posted by bwelch1985

Looking great Rich! As mentioned above chest and trap thickness has definately improved and your legs are just simply top notch.

not sure if this is an improvement per say...but you've got some really good hamstrings in the side relaxed..they pop out very nicely.

I'd say your number one focus should be triceps and rear delts...the only things I see that appear to be lagging...but like i said..you're looking great...especially considering how deep in the offseason you are!

Hammies are up a little too. I hope to get a few back shots tomorrow too. I will be working like a madman to bring up the arms and add more thickness up top.

Originally Posted by RooRooTJ

Da** Rich. everythings looks great. Cant wait to see it when it all comes together at the first pro show.

Yeah buddy, August 1st will be here REAL soon!!

Originally Posted by FATHER FLEX

Agree plenty of thickness up top! Specially your chest area! Offseason beards are the shhh!

Thickness it the #1 goal right now. I have good width, but I must do better on the side shots. Thanks Berto!

Originally Posted by The_Animal11

haha rich how did you get those pictures without me knowin about it?? you musta either been really fast or really sneaky! lookin great though. still got those threaded quads... i'm almost there!

I'm sneaky like that bro. Great leg training today man! That was right where it needs to be....close to puking! Haha.

[rich55]

How do you get killer wheels? Train them KILLER hard like you're going to war. That is what Matt and I did today.

KILLER LEGS 2/11:

Seated Calf Raises
Slow & controlled with holds at top.
115 x 15
120 x 13
120 x 11
- SUPERSET -
Standing Calf Machine
180 x 10
180 x 9
180 x 8 ----> a brutal superset

Leg Extensions
Holding at top for peak contraction, slow & controlled.
100 x 10
130 x 10
150 x 15
160 x 13
160 x 13 ---> had to take a few breaths after 9 mini rest-pause style

Low/Narrow Leg Presses
This superset is BRUTAL considering that I was already wobbly after the leg extensions.
360 x 15
380 x 15 ---> kicked into high gear on this one
400 x 15 ------> some how, some way I got this
- SUPERSET -
Wide & Deep Hack Squats
140 x 10
150 x 10
160 x 10 -----> took many breaths between reps to get to #10

Standing Single Leg Curls Machine
50 x 15/leg
60 x 11
60 x 10

Straight-Leg DB DL's
At this very shaky moment, I was fighting off puking and didn't think it would be possible to lift a heavy barbell for DL's.
65 x 10
85 x 13 ----> back was feeling tight, I was toast so I stopped short of 15. Next time 95's x 15!!

[awbasa]

Do you do any cardio? If so what does it consist of?

[Turkish1530]

Whats up new to the site, just wanted to say that you look phenonmal in your pics and I can't believe your legs, they look awesome....even in the offseason! Keep on trucking man and i checked out a few training sessions, brutal workouts man

[bwelch1985]

Originally Posted by awbasa

Do you do any cardio? If so what does it consist of?

I'm curious about this as well....also, do you train abs very often...I don't recall you logging a whole lot of ab work (but I could be wrong)

[Inklined]

pics looking great rich. how heavy is your weight from contest stats'???

[user787877877]

Subbed!, damn you stayed lean in the off season. Looking great. Legs are insane.

[rich55]

Originally Posted by awbasa

Do you do any cardio? If so what does it consist of?

Originally Posted by bwelch1985

I'm curious about this as well....also, do you train abs very often...I don't recall you logging a whole lot of ab work (but I could be wrong)

Not during offseason gaining phases. I do it when I am cutting only, BUT I give my body the appropriate amount of calories.

Abs, here and there offseason. Precontest I hit them a little more. Abs are made in the kitchen. My core gets plenty of tension.

[rich55]

Originally Posted by Turkish1530

Whats up new to the site, just wanted to say that you look phenonmal in your pics and I can't believe your legs, they look awesome....even in the offseason! Keep on trucking man and i checked out a few training sessions, brutal workouts man

Hey man! I just popped into your thread a few minutes ago to say what's up. Muscle maturity continues to improve each time around in carving out more detail. August will be here before I know it, so I must keep it lean. Brutal is the only way!

Originally Posted by Inklined

pics looking great rich. how heavy is your weight from contest stats'???

Funny you ask. I just weighed in today at....174 lbs. Only 10 lbs off of my previous contest weight. I haven't worried about gaining weight, but more quality muscle knowing that I need to be pealed for my pro debut.

Originally Posted by clownbaby1

Subbed!, da** you stayed lean in the off season. Looking great. Legs are insane.

Thanks man! I am training for first as always. We take leg training very seriously! See above ^^^^

[rich55]

Another brutal day of training today. After killing legs yesterday, we had have a brutal biceps & back smashing. Matt and I took in stride after yesterday assault, but James and Clint had to fight off puking midway through (they slacked & missed legs).

I have began to incorporate a little more prayer into my workouts, which is helping. The pro debut is coming around the corner and I'm trying to grow in my faith more. With God all things are possible.

BRUTAL BI'S & BACK 2/11:

Alternating DB Curls
35 x 10
40 x 15
42.5 x 10
42.5 x 8

Barbell Curls
75 x 15
85 x 10
85 x 9



Across Chest Hammer DB Curls
Strong contractions!!
30 x 10
30 x 10
30 x 10 ----> self-spotted the last few reps on these last few sets



Wide-Grip Pulldowns
150 x 12
160 x 12
170 x 10
170 x 8



Seated Cable Rows
160 x 12
170 x 11
180 x 8


- SUPERSET -
1-Arm DB Rows
70 x 8
80 x 8
90 x 8


Medium Grip Chins
BW x 8
BW x 6


- SUPERSET -
Standing DB Shrugs
130 x 10
130 x 8 ----> nothing left to give

[rich55]

And a few back pictures afterwards as well:

[The_Animal11]

Originally Posted by rich55

haha whoops, look at that lean in the background mirror! musta been one of the last reps of THAT set...

[Quelly]

dude youve got a RIDICULOUSLY small waist....that's awesome....nice offseason work man! lean and bigger

[FATHER FLEX]

The taper!

[rich55]

Originally Posted by The_Animal11

haha whoops, look at that lean in the background mirror! musta been one of the last reps of THAT set...

Didn't even see that, haha. Slacker!

Originally Posted by Quelly

dude youve got a RIDICULOUSLY small waist....that's awesome....nice offseason work man! lean and bigger

Thanks Eric! Yeah, I am blessed with a small waist. This offseason has certainly been productive. I have stayed focused and determined on having a good pro debut.

Training harder, training smarter, keeping away the junk and eating to grow!!

Originally Posted by FATHER FLEX

The taper!

I gotta hang with you and the rest of the WNBF big dog!

[rich55]

Friday and Saturday workouts were solid. Our training groups have been large and including tons of push between us. Heck Saturday, we had James, Greg, Matt, Clint, Anner and myself all training legs.

CHEST, DELTS & TRIS POWER 2/13:

Incline Bench
135 x 5
185 x 5
215 x 5
235 x 3 ----> little disappointed on this

Floor Benchpress
225 x 3
245 x 3
265 x 2.5 ----> WILL get #3 on these next week!

Hammer Wide Chest
135/side x 7
160/side x 7
190/side x 5 ----> took a breath and forced out #6 & #7

Lying Front DB Raises
20 x 10
25 x 10
25 x 10

Hammer Military Press
70/side x 7
90/side x 7
115/side x 7 -----> real tough, but got it!

Lying DB Extensions
35 x 8
37.5 x 5
35 x 7
- FOLLOWED BY -
Bench Dips BW x 20 immediately after last set of extensions

Tris were sore after this workout, which was the goal. Next chest workout on Tuesday we are training hypertrophy style and piling on the volume.

LEGS 2/14

Legs were still quite sore from this workout, but I still was able to push a little more than last week. Next week, it's on!!

Squats
135 x 5
225 x 5
275 x 5
325 x 5 ----> better than last week, but this will keep climbing

Walking DB Lunges
BW down (~12-15 steps each leg down the length of the gym)
35 lbs down
55 lbs down
70 lbs down + 2 extra steps to front desk

Seated Hammer Leg Curls
90 x 8
115 x 8
125 x 8
135 x 6

45 Degree Calf Raises
320 x 8
370 x 8
390 x 6
- SUPERSET -
Hyperextensions
25 lbs x 10
25 lbs x 10
25 lbs x 8