|
|
Post by Tim Wescott on Jan 8, 2007 22:06:30 GMT -5
Great setup,wish I had one like it here.
Judging by your avatar pic,you put on mucho size Rich......been a long time since I saw any of your pics.
I think the last time I saw them,they were from your first contest.
|
|
|
|
Post by Tim Wescott on Jan 8, 2007 22:08:53 GMT -5
That total amount lifted is a side effect of the program I use to track my workouts (my gym also happens to be my office, so my computer is right there). The program measures the "intensity" of your workout by comparing total poundage lifted to the time it took to complete the workout. I try to beat the intensity of my last workout each time, either by picking up the pace or increasing the poundage - if I can! Anyway, the program also generates a text version of the workout, which is handy for posting on online journals, and it includes the total poundage in the text. As for the Jamaican Blue ... damned if I know! I joined your board to find out! Sounds like a good progressive way to train. as far as the coffee,I started this board in the hopes that someone would know why it costs so damn much,but so far,no one has helped a bit!  |
|
|
|
Post by Rich on Jan 8, 2007 22:11:09 GMT -5
Great setup,wish I had one like it here. Judging by your avatar pic,you put on mucho size Rich......been a long time since I saw any of your pics. I think the last time I saw them,they were from your first contest. Thanks Tim. I was very small at my show, that's for sure. But I had SUCH a great time. I dieted down for another show a year later, but I hadn't changed noticeably, so I bailed on the show. That was when I decided to spend some years bulking, and compete when I am 40 (which will be in April of 2009), not before. In my avatar pic I think I am weighing 195. Last week I weighed in at 214, which sounds more impressive than it is - I am carrying a LOT of fat. I am eagerly awaiting stepping on stage in 2 years - I can't wait to see the changes in contest shape! |
|
|
|
Post by RUBICON19 on Jan 8, 2007 22:12:22 GMT -5
Well its from Jamacia, so I will assume its got an extra little something in it. Thats my guess  Nice workouts Rich |
|
|
|
Post by Hoopie on Jan 8, 2007 22:39:36 GMT -5
Awesome looking workouts Rich!! Keep it up my friend and great to have you here posting!
|
|
|
|
Post by Rich on Jan 10, 2007 8:54:55 GMT -5
2007/01/10
Biceps, Triceps
Exercise : Standing Combo Bar Curls (Total lifted: 3,330 lbs)
· (w/u) 55 lbs X 12
· (w/u) 55 lbs X 10
· (w/u) 85 lbs X 4
· 110 lbs X 6
· 110 lbs X 6
· 115 lbs X 4
Exercise : Standing Dumbell Curls (Total lifted: 1,400 lbs)
· 50 lbs X 8 ... 4 each arm
· 50 lbs X 10 ... 5 each arm
· 50 lbs X 10 ... 5 each arm
Exercise : Flat Headbangers (Total lifted: 2,545 lbs)
· (w/u) 55 lbs X 12
· (w/u) 75 lbs X 8
· 115 lbs X 9
· 125 lbs X 2 ... too heavy. damn.
Exercise : Leverage Close Grip BP (Total lifted: 4,460 lbs)
· 180 lbs X 10
· 200 lbs X 7
· 210 lbs X 6
Exercise : Leverage Pressdowns (Total lifted: 820 lbs)
· 80 lbs X 6
· 85 lbs X 4
OK. Not great. But I've been training at night - it's my first morning workout in a long time.
|
|
|
|
Post by Rich on Jan 12, 2007 9:56:22 GMT -5
2007/01/12
Back
Exercise : Leverage Lat Pull (Total lifted: 9,240 lbs)
· (w/u) 110 lbs X 12
· (w/u) 110 lbs X 10
· (w/u) 160 lbs X 6
· (w/u) 210 lbs X 3
· (w/u) 230 lbs X 1
· 250 lbs X 7
· 250 lbs X 7
· 250 lbs X 6
Exercise : Deadlift (Total lifted: 4,335 lbs)
· (w/u) 335 lbs X 1 ... woah. better warmup a bit.
· (w/u) 225 lbs X 5
· 315 lbs X 6
· 335 lbs X 2 ... Damn. Not today.
· 315 lbs X 1 ... Not a DL day. Lower back gave out at the bottom.
Was going to go on, but decided to be smart for a change. My back is ok now. 2 more sets, who knows?
|
|
|
|
Post by Tim Wescott on Jan 12, 2007 12:29:33 GMT -5
A good workout,and a smart workout Rich!! Always wise to listen to the bodys feedback. |
|
|
|
Post by GerryT on Jan 12, 2007 12:34:22 GMT -5
Very good workouts, Rich. And that is a terrific gym set up. Much luck!
|
|
|
|
Post by masterschamp on Jan 12, 2007 13:22:12 GMT -5
Well its from Jamacia, so I will assume its got an extra little something in it. Thats my guess Nice workouts Rich Yah,Mon!!! |
|
|
|
Post by masterschamp on Jan 12, 2007 13:23:08 GMT -5
Great looking workouts, Rich. Keep pushing it,bro!
Keith
|
|
|
|
Post by Rich on Jan 15, 2007 17:41:27 GMT -5
2007/01/15
Chest
Exercise : Flat Barbell Bench Press (Total lifted: 6,585 lbs)
· (w/u) 95 lbs X 12
· (w/u) 95 lbs X 10
· (w/u) 135 lbs X 6
· (w/u) 185 lbs X 3
· (w/u) 205 lbs X 1
· 225 lbs X 6 ... ANOTHER Post-injury PB!!!!!
· 225 lbs X 4
· 225 lbs X 3 ... Damn. Really wanted 4. Slowest rep ever on #3 though!
Exercise : Incline Dumbell Press (Total lifted: 1,105 lbs)
· 85 lbs X 5
· 85 lbs X 4
· 85 lbs X 4
Exercise : Flat Flyes (Total lifted: 270 lbs)
· 45 lbs X 6 ... superset with
Exercise : Flat Dumbell Press (Total lifted: 90 lbs)
· 45 lbs X 2
Exercise : Flat Flyes (Total lifted: 270 lbs)
· 45 lbs X 6 ... superset with
Exercise : Flat Dumbell Press (Total lifted: 180 lbs)
· 45 lbs X 4 ... better!
Exercise : Flat Flyes (Total lifted: 180 lbs)
· 45 lbs X 4 ... superset with
Exercise : Flat Dumbell Press (Total lifted: 90 lbs)
· 45 lbs X 2
Felt GREAT! Sometimes I think I should add volume but I tell myself that's not the plan right now.
|
|
|
|
Post by Tim Wescott on Jan 15, 2007 18:36:45 GMT -5
Hey,if you`re progressing,why change things?
Nice PR!! #arockon6ha#
|
|
|
|
Post by Rich on Jan 21, 2007 10:24:16 GMT -5
2007/01/21
Quads, Hams
Exercise : Barbell Squat (Total lifted: 8,260 lbs)
· (w/u) 95 lbs X 12
· (w/u) 95 lbs X 10
· (w/u) 135 lbs X 6
· (w/u) 185 lbs X 3
· (w/u) 225 lbs X 1
· 275 lbs X 7
· 295 lbs X 5 ... Haven't touched this weight in a loooong time.
· 295 lbs X 4
Exercise : Leverage Front Squat (Total lifted: 6,340 lbs)
· 340 lbs X 7 ... PB
· 360 lbs X 5 ... PB!!
· 360 lbs X 6 ... PB!!!!!
Exercise : Lying Leg Curls (Total lifted: 325 lbs)
· 65 lbs X 5
Good, but I ran out of time before I was done (had to tutor). I wanted 2 more sets.
|
|
|
|
Post by Hoopie on Jan 22, 2007 0:33:16 GMT -5
Sweet leg workout Rich!!
|
|
|
|
Post by masterschamp on Jan 22, 2007 8:36:33 GMT -5
Way to hammer those legs, Rich...great job, bro!!
Keith
|
|
|
|
Post by Intensity on Jan 22, 2007 11:22:05 GMT -5
Nice workouts Rich… and superbe poundage on the barbell squats!
So we'll only see you on stage in 2009? Too bad, knowing you are in Toronto and have competed with the WNSO I was already thinking about you and me competing at the same event!
Mo
|
|
|
|
Post by Rich on Jan 22, 2007 19:30:06 GMT -5
Nice workouts Rich… and superbe poundage on the barbell squats! So we'll only see you on stage in 2009? Too bad, knowing you are in Toronto and have competed with the WNSO I was already thinking about you and me competing at the same event! Mo It would be very cool to have someone I know backstage, that's for sure! I'll definitely be out to see you compete though. My friend Alex (also a WNSO competitor) and I usually go to 1 or 2 shows every year. Only the prejudging though. Night shows tend to go way too long, and cost too much to attend. |
|
|
|
Post by Tim Wescott on Jan 23, 2007 16:36:07 GMT -5
Bodybuilding shows...........long? I`ve been in some that went on to 1:00 AM......insanity! |
|
|
|
Post by Rich on Jan 28, 2007 13:19:42 GMT -5
After a week off due to back injury ....
2007/01/28
Biceps, Triceps
Exercise : Standing Combo Bar Curls (Total lifted: 3,970 lbs)
· (w/u) 55 lbs X 12
· (w/u) 55 lbs X 10
· (w/u) 75 lbs X 4
· 110 lbs X 6
· 115 lbs X 5
· 120 lbs X 3 ... drop to
· 105 lbs X 5 ... drop to
· 85 lbs X 4
Exercise : Standing Dumbell Curls (Total lifted: 1,330 lbs)
· 55 lbs X 6 ... 3 each arm
· 50 lbs X 10 ... 5 each arm
· 50 lbs X 10 ... 5 each arm
Exercise : Close-Grip Bench Press (Total lifted: 5,845 lbs)
· (w/u) 135 lbs X 10
· (w/u) 135 lbs X 10
· 185 lbs X 6
· 185 lbs X 6
· 185 lbs X 5
Exercise : Leverage Pressdowns (Total lifted: 1,360 lbs)
· 85 lbs X 5
· 85 lbs X 6
· 85 lbs X 5
Exercise : 1-Arm Dumbell Extension (Total lifted: 840 lbs)
· 35 lbs X 10 ... 5 each arm
· 35 lbs X 14 ... 7 each arm
Pretty good.
|
|
