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Post by Rich on Sept 7, 2008 9:51:29 GMT -5
New school year, time for a fresh journal!
September 7, 2008
Delts
Exercise: Leverage Seated Press
· 20 X 12 ... (w/u)
· 20 X 10 ... (w/u)
· 50 X 6 ... (w/u)
· 110 X 4 ... (w/u) ... .
Exercises: Seated Dumbell Laterals/Leverage Seated Press
· 35/110 X 10/10
· 35/110 X 10/7
Exercises: Bent Dumbell Laterals/Upright Rows
· 55/95 X 10/8
· 55/95 X 10/7
Exercise: Plate Front Raise -> Extended Set
· 45*->25->10 X 8*->7->7 ... *pb! ... PB - heaviest weight for more than 4 reps!->Yikes @ the burn.
S: This workout is nothing but pure delt pump.
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Post by fit on Sept 7, 2008 9:58:07 GMT -5
Rich- I envy the progress you've made over the years. Thanks for keeping a journal.
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Post by Roger on Sept 7, 2008 17:04:04 GMT -5
Good one Rich
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Post by Rich on Sept 12, 2008 9:44:10 GMT -5
September 12, 2008
Biceps
Exercise: Standing Combo Bar Curls
· 55 X 12 ... (w/u)
· 55 X 10 ... (w/u)
· 65 X 6 ... (w/u)
· 85 X 3 ... (w/u)
Exercises: Standing Combo Bar Curls/Close Grip Chins
· 105/0 X 10/3
Exercises: Leverage Preacher Curls/Reverse Combo Bar Curls
· 40/65 X 7/7 ... .
Exercise: Standing Dumbell Curls -> Extended Set
· 35->10 X 6->6
S: Had to squeeze this in.
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Post by Rich on Sept 14, 2008 17:10:01 GMT -5
September 14, 2008
Quads, Hams
Exercise: Leg Extensions
· 45 X 12 ... (w/u)
· 45 X 10 ... (w/u)
· 90 X 6 ... (w/u)
· 135 X 4 ... (w/u)
Exercises: Leg Extensions/Leverage Front Squat
· 135/180 X 9/10
· 135/270 X 10/8
· 135/25 X 10/10
· 135/25 X 10/8
Exercise: Dumbell Lunges -> Extended Set
· 35->10 X 8->6
Exercises: Lying Leg Curls/Toes-Pointed Hyperextensions
· 45/25* X 10/10* ... *pb!
· 45/25 X 10/9
S: Good.
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Post by mrky03 on Sept 16, 2008 18:07:13 GMT -5
Good stuff Rich! How's the diet?
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Post by Rich on Sept 16, 2008 20:48:41 GMT -5
Good stuff Rich! How's the diet? Thanks Joel. Diet ... I'll be really honest here, it has been complete shyte. For a long time. I'm as strong as I've ever been, and packing more muscle mass than ever, but I am also carrying more fat than I have in years - maybe more than I ever have. Well, I said I would compete again at the age of 40 (I competed once in 2003, at the age of 35). I'll be 40 in April of 2009. If I meant what I said when I made that commitment to myself ... well it's crunch time. So I have set some short-term and long-term goals with respect to fat loss. I seem to have forgotten everything I knew with respect to diet. Not the "what to eat" part. That's easy. What I seem to have forgotten is how to LIVE it. When I dieted for my show I did not cheat EVEN ONCE. Not so much as a grape entered my system unless it was proscribed. And for the most part it wasn't even that hard. But I've forgotten how to do that. Years of eating whatever whenever have messed with my psyche. So I'm finding it very difficult to stick to my diet plan. I wish the old Rich would surface so I could use him. But wishing won't make it so. Sorry for the long-winded post. It's just funny you asked, since I've really been thinking a lot about it lately, and trying to formulate a plan. EDIT: I just remembered I had an online journal that I kept for the entire show prep. If anyone is really bored and wants to read it (it's long and honest), you can find it here: www.coldquads.com/journals/fame2003journal.html |
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Post by mrky03 on Sept 17, 2008 17:46:04 GMT -5
I'll check that out later. But you are right after I won the NPC Ky. in 2003 I didn't compete again until 2006, during that time between I got really fat! I posted pics before I began my contest prep that year. My advice is if you're seriously going to compete would be to start getting your diet in order ASAP! It will pay off down the line. This is my 3'rd year in a row to get into shape and its much easier to do if you're within striking distance of your contest weight. You know all you have to do is ask around here to get all the help or input that you might need! Like the Nike commericial says, JUST DO IT!!! ;D
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Post by Roger on Sept 21, 2008 8:39:54 GMT -5
Agree with Joel on this Rich. I said I was going to compete at 40. I did not do a show until I was 51 because I did not want to do the strict diet. Now I regret all the years I wasted. JUST DO IT !!!!!!!!!
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Post by Rich on Oct 13, 2008 21:13:52 GMT -5
October 13, 2008
Chest
Exercise: Flat Barbell Bench Press
· 95 X 12 ... (w/u)
· 95 X 10 ... (w/u)
· 135 X 6 ... (w/u)
· 185 X 3 ... (w/u)
· 225 X 1 ... (w/u)
· 245 X 4
· 245 X 4
· 245 X 4
Exercise: Incline Dumbell Press
· 85 X 5
· 85 X 5
· 85 X 5
Exercise: Incline Flyes
· 50 X 8
· 50 X 5
This was a good comeback workout.
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Post by mrky03 on Oct 14, 2008 20:06:18 GMT -5
Keep it going Rich!
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Post by Rich on Nov 23, 2008 16:48:45 GMT -5
There have been quite a few workouts that I did not log. I was just trying to come in and train without thinking about anything else. It was good, but I do better when I log my workouts - it keeps me always trying to improve. So I am back in the logging mode!
November 23, 2008
Biceps, Triceps, Chest
Exercise: Standing Combo Bar Curls
· 55 X 12 ... (w/u)
· 55 X 10 ... (w/u)
· 75 X 6 ... (w/u)
· 95 X 8
· 105 X 6
· 105 X 6
Exercise: Standing Dumbell Curls
· 45 X 4
· 35 X 7
Exercise: Cable Curls -> Extended Set
· 50->40->30->20 X 8->5->5->7 ... (w/u)
Exercise: Close-Grip Bench Press
· 135 X 10 ... (w/u)
· 185 X 6 ... (w/u)
· 225 X 5
· 225 X 4
Exercise: Bar Pressdown
· 50 X 9
· 60 X 7
Exercise: Bar Pressdown -> Extended Set
· 70->60->50->40 X 5->3->3->4
Good one.
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Post by Roger on Nov 24, 2008 6:55:07 GMT -5
Welcome back Rich,Good One
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Post by Rich on Nov 25, 2008 16:17:31 GMT -5
November 25, 2008
Chest
Exercise: Flat Barbell Bench Press
· 135 X 12 ... (w/u)
· 135 X 10 ... (w/u)
· 185 X 6 ... (w/u)
· 225 X 6
· 245 X 4
· 225 X 6
Exercise: Incline Dumbell Press
· 90 X 5
· 90 X 5
Exercise: Low Cable Flyes
· 20 X 8
Exercise: Low Cable Flyes -> Extended Set
· 30->20->10 X 6->5->6
Decent!
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Post by mrky03 on Nov 25, 2008 17:34:56 GMT -5
Nice avatar! Oh and good workout too!
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Post by fit on Nov 30, 2008 12:36:35 GMT -5
New gym equip looks to be treating you well. Nice workouts.
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Post by Rich on Dec 3, 2008 7:39:20 GMT -5
December 2, 2008
Chest
Exercise: Flat Barbell Bench Press
· 135 X 11 ... (w/u)
· 135 X 10 ... (w/u)
· 185 X 6 ... (w/u)
· 245 X 5
· 245 X 5
· 250 X 3 ... Ahh well.
Exercise: Incline Dumbell Press
· 100 X 1 ... fu*k.
· 90 X 5
· 90 X 6 ... last one with a lot of spot
Exercise: Low Cable Flyes
· 30 X 6
Exercise: Low Cable Flyes -> Extended Set
· 30->20->10 X 6->5->6
Good! Too bad about the failed set of inclines with 100s though.
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Post by mrky03 on Dec 3, 2008 17:54:30 GMT -5
We do the best we can! Don't sweat it Rich!
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Post by Roger on Dec 5, 2008 12:23:40 GMT -5
Good one Rich
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Post by Rich on Dec 12, 2008 7:40:15 GMT -5
December 11, 2008
Quads, Hams, Calves
Exercise: Barbell Squat
· 45 X 12 ... (w/u)
· 95 X 10 ... (w/u)
· 95 X 6 ... (w/u)
· 135 X 10
· 135 X 10
· 155 X 10
· 185 X 10
· 225 X 10
Exercise: Smith Squats
· 135 X 12
· 185 X 6
· 225 X 4
Exercise: Stiff-Leg Deadlifts
· 95 X 7 ... (w/u)
· 135 X 10
· 225 X 7
Exercise: Smith Calf Raises
· 135 X 17
· 225 X 12
Also unloaded the entire db rack, moved the rack and reloaded it during rest periods!
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