I was fired up to train legs today. Focus is on bringing up weak points and making my strong points even better. Freaky wheels will help me in September...

Squats 285 x 15, 305 x 9, 325 x 6
SLDL 315 x 15 x 11, 275 x 11
1-Leg Machine Curls 60 x 11 x 10
High Wide Stance Leg Press 10 plates x 20, 10.5 plates x 11
Leg Extensions on Machine 100 x 15 x 12, 80 x 13

Legs were on fire the whole workout! Nausea kicked in at the end sending me down for a postworkout nap, haha. Another outstanding workout. Looking forward to smashing chest super hard tomorrow and may throw in some biceps too.

SUPPLEMENTS:

Pretty much in full swing here minus lots of stims. Will be adding Reduction in at 8 weeks out & White Flood at 4 weeks out.

Orange Triad
Green Magnitude
White Blood
Purple Wraath
GlycerGrow
Golden FinisH
ActivaTe Extreme
Lean Green
Acetyl L-Carnitine
Ultra 40
Super EPA
Max CLA
Max Glutamine

CRUSHED my chest, bis & forearms yesterday. I am quite sore already from training. James was off and Greg had a doctor appointment, but fortunately a guy I train who competes showed up in the nick of time and just happened to be training chest.

Incline DB Press 90 x 12, 95 x 8 x 7
Incline DB Flys 55 x 15, 60 x 13 x 11, press x 13 at end
Machine Chest Squeezes 100 x 14 x 13 x 13
Hammer Wide Chest 115 x 13 x 12, 90 x 13 x 12 with rest pauses
EZ Bar Curls 90 x 11 x 9, 70 x 10
Alternating Hammer DB Curls 37.5 x 11 x 9, 25 x 11
Rope Hammer Inside Curls 50 x 15, 55 x 12 x 11
Wrist Rolls 20 down up for 2 sets, 10 down & up followed by some 3 sets of wrist curls

Today is an off day. I am hosting a little get together on the rooftop of my pad to watch the downtown Red, White & Boom fireworks. I have marinated a bunch of steak for kabobs with plenty of veggies. Sippin on some H20 and maybe if I am feeling crazy I will have a diet Dew.

how was the red white and boom.....i was SFW during it but my rents watched it on the tube

Hey cc, the Boom was good. My building is close downtown, but not super close. I actually enjoyed watching Pickerington's fireworks better on the 4th as we were really close.

The past 2 days were spent chillin with my girl and friends. Good times! My training continued through the weekend though.

BACK 7/3:

James, Greg & blasted out a good back day. Half way through the workout, James decided that he wants to do the NANBF Mid-American ProAm on August 2 to battle for the WNBF pro card awarded to the overall winner.

Wide-Grip Pullups BW x 12, 10 x 8
Close-Grip Pullups BW x 10 x 8
1-Arm DB Rows 105 x 11, 110 x 11, 120 x 10
Wide-Grip Seated Rows 160 x 13, 170 x 12 x 11
Straight-Arm Pulldowns 110 x 13 x 10, drop to 70 x 12
20 minutes on elliptical

SHOULDERS & CALVES 7/4:

James & blasted out another good one today. He told me that my upper body was looking large today. Shoulders are definitely improved.

Seated DB Press 80 x 11 x 9, 65 x 14
Seated DB Laterals 30 x 16, 31.25 x 11, 25 x 16
Machine Presses 110 x 14, 115 x 11 x 10
A1- Barbell Front Raises 35 x 15 x 15 x 15
A2- DB Shrugs 130 x 11 x 11 x 10
Standing Calves 160 x 16 x 13 x 11 x 9
Donkey Calves 180 x 14, 200 x 11 x 9, standing raises after last set

Tomorrow, bring on ARMS!!! I am gonna get in a little light morning jog too, which should be interesting since I haven't jogged in a LONG time. I'm sitting at 178 lbs with a 30" waist. My goal is to be down under 30" by Wednesday.

nice are you jogging distance to the convention center and nation wide? or more closer to OSU

Less than a mile from Nationwide. I am on the south side or german village side of downtown.

sounds like a sweet location with a lot of stuff to do

Rich, I didn't see ZMA in your supp list. You ever take it?

CC- Yeah, it is a great location. I've lived downtown for a little over two years now. Close to everything including work.

Roids- I used to take ZMA. But, between Orange Triad and my love for red meat I get plenty of zinc. Too much zinc can have an equal opposite reaction...i.e. lower test levels.

I see. ZMA is supposed to help you get a restfull sleep. But, it has the opposite effect on me. I've tried it several times and it actually keeps me awake.

Yeah, it is said that the magnesium promotes relaxation. Live and learn.

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I woke up at 8am today to go for my first jog in months. The knees and quads felt it a little, but certainly nothing bad. I may throw i some morning jogs here and there since the weather is nice. Woke up and pounded some stims and then drank a shake with 30 g Iso-Xteme whey, a few strawberries totaling maybe 10 g of carbs & a scoop of Green Magnitude. Then jogged for 20 minutes with maybe 5 minutes of walking total at beginning and end.

Had an excellent arm blasting today with James later at 3pm.

A1- EZ Skullcrushers 100 x 11 x 9, 75 x 17
A2- EZ Bar Curls 100 x 11 x 10 x 10
B1- Overhead 1-arm DB Extensions 30 x 15, 31.25 x 13 x 12
B2- Alternating DB Curls 35 x 13 x 12, 37.5 x 10
C1- Hammer Rope Cable Curls 55 x 15, 60 x 15, 65 x 14
C2- V-Bar Pushdowns 130 x 13 x 12 x 11

Shoulder and calves are REALLY sore today. Good stuff right there! FYI, I had my cheat meal of 2 gyros, fries and funnel cake during the fireworks on Friday. Blasted back hard then slammed! I modified my second to last meal today deliciously for a low carb/high fat meal. Mixed the following:

1 can tuna
1 whole egg & 1 white scrambled with salt & pepper
1 c chopped broccoli, cauliflower, carrots & celery (leftovers from veggie tray)
1 T ranch dressing

LEGS 7/7:

My usual training partners were MIA, but Matt from Max Muscle jumped in to train with me. We killed it! Wasn't feeling great to start, but I pushed through it. REALLY sore from this one. Tomorrow should be interesting.

Squats 295 x 13, 315 x 8, 335 x 5
Squat Pauses 185 x 11ish
SLDL 315 x 16, 335 x 11
1-Leg Machine Curls 60 x 14 x 12
High/Wide Stance Leg Press 11 plates x 20, 12 plates x 13
Leg Extensions 110 x 16 x 13, 90 x 13

CHEST 7/8:

Incline DB Press 95 x 8 x 7 x 6 ---> new weight = kinda rough
Incline DB Flys 60 x 14 x 12 x 11, DB Press x 11ish
Machine Chest Squeezes 100 x 15, 105 x 12 x 11
Hammer Wide Chest 115 x 13, 135 x 10, 115 x 12, 90 x 14

Tomorrow, I am just hitting up some cardio. I will be taking an entire off day on Saturday.

Hey Rich, for leg development, do you think it's better to go higher reps (10-20) or lower reps (4-10)?

That is a good question Will. For hamstring development definitely higher reps. It is harder to "feel" the hammies work and doing a few more reps certainly helps with those muscles.

Quads respond more to a mix of both. Alternating back and forth between heavy and light periodically is good. I throw in heavier phases less frequently b/c they are harder on the body. However, when I go heavier I will also shock them with some blood-filling higher reps sets in excess of 10 towards the end.

Regardless, if you are not feeling the muscles as hard as possible, then they will not respond. Don't worry about the weight so much as the feel.

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Rocked out 25 minutes of walking on an incline this morning for 25 minutes at 8.0 incline and 3.8 mph. Nothing but some Purple Wraath, Green Magnitude and MaxGlutamine in the stomach. The rest of the day I was STARVING.

Some extreme dedication in here Rich! Keep up the good work!

Lucky bastard lol.. But no doubt you've earned you sponsorships!

Haha, thanks 0311! I am very thankful for my sponsorships. 10 weeks till go time! Gotta keep pushing forward.

Well, weighed in at 177 lbs today with an AM waist measure of 29.75". Down 1 lb and 1/4 inch in a week, which is great. I checked some of my stats from last year and I'm sitting 2 lbs heavier than the last time my waist was that little. And, it measures where I was at 6 weeks out last year at the 10 week out mark. That is progress.

No room for complacency. Hardcore weight smashing continues:

BACK & CALVES 7/10:

Pulldowns 180 x 12, 190 x 8 wide, 170 x 10, 160 x 11 close
1-Arm DB Rows 110 x 10, 120 x 9, 130 x 8
Wide-Grip Seated Rows 170 x 12 x 11 x 11
Overhand Close Rows 80 x 17 x 12
Cable Lat Squeezes 100 x 13 x 11, drop to 70 x 9
Standing Calf Raises 160 x 17, 170 x 12 x 10
Donkey Calf Raises 270 x 9 x 8, drop to 180 x 8, to ground raises x 12

This workout rocked and I enjoyed the little overhand close rows I came up with towards the end there. I stood squatting into the same seated row machine but instead facing downward, which hit my upper middle back nicely.

I am going to go for a morning jog tomorrow since it is supposed to be nice. And, then I blast shoulders & arms and enjoy a cheat meal with the woman.

Alright, so here are some pix taken on Sunday at 10 weeks out. I am pleased with my conditioning and interested to see what new found striations will be peaking through come show time.