Wednesday, October 20, 2010
Tuesday, October 19, 2010
Tuesday, May 18, 2010
Although I'm 5 months out from stepping on stage at the WBFF World Fitness Championships in Toronto in, I've already started training with the final date of September 18th in mind.
Over the next 2 months or so I will be training heavy with low reps (5 - 7), focusing on negative, or eccentric lifts to really overload the muscles, forcing them to grow.
Today I trained shoulders with my friend Jeremy (who used to play the son of David Hasselhoff, Hobie, on Baywatch for 11 years), who also favors heavy training, mixed in with powerlifting and explosive exercises. It should be an interesting two months to see how my body changes, as I'm already close to my all-time strongest, and yet am still lean enough at around 9% bf with my abs showing.
We trained at the Equinox gym on Sunset Blvd in Hollywood (not my usual gym), where many celebs go to workout, or be seen. I didn't really notice any even if there were as I'm so into my workouts normally that most of the time I couldn't even describe 10 people who were in the gym at the same time as me.
It was a well-eqiuped gym, and provided everything we needed for out heavy shoulder routine.
Here is the routine that we did.
Seated Dumbbell Press:
12 x 45lbs,
10 x 55lbs,
6 x 65lbs (Used as a warm-up exercise before going heavy on the following exercises).
Seated Military Barbell Press: (Behind the neck):
8 x 135
6 x 145
5 x 155 (spotted)
4 x 185 (negatives)
Seated Military Barbell Press: (Front Chest):
9 x 135
4 x 155 (negatives)
7 x 145
Seated Rear Cable Fly:
10 x 30 (each arm)
10 x 35
8 x 35
Standing Lateral Raises:
10 x 35
10 x 35
8 x 40
Standing Bicep Curls (EZ Bar):
10 x 75 (warm up)
8 x 105
6 x 105 (slow eccentric lifts)
4 x 115 (negatives)
Standing Alt. Dumbbell Curls:
6 x 45
6 x 45
My delts were pumped after this workout, and my biceps were full and hard. Next time I'll try and take a few pics of the exercises that I do, although it's a bit difficult in a gym like Equinox to take any video or photo.
During the time that I am writing this I am uploading a heavy chest workout that I did with Tyler Sarry, a fellow fitness model and trainer from Canada. You can check it out on my YouTube channel: www.youtube.com/rjriches
I'll be flying to London tomorrow so may not get a chance to post anything, although I'll use my phone to take pictures of any of the meals that I take with me on the plane to show you what I eat (before a photoshoot) when travelling.
For workout DVD's, personalized nutrition and training programs, and the latest in workout clothing, check out my store at www.robrichesstore.com
Friday, February 5, 2010
I have a scattered schedule, but for those of have contacted me about private training, I will try and accommodate you the best I can. All sessions will once again be at the new Hook's Fitness center shown in the image. Training and nutrition packages available.
Tuesday 2nd March
Thursday, February 4, 2010
Thursday, January 21, 2010
I’ve been following pretty much the same workout routine for the past few months now, and whilst I’ve been making some pretty good gains consistently, I’ve been finding myself in the mood for a different style of training recently. Still wanting an intense pump from lifting, and to focus on conditioning over muscle growth, I decided to put together a workout routine that worked muscle combo’s, such as the back and bicep’s, which are worked both as primary and secondary muscle groups depending on which exercise is being performed.
This workout below is intended to be performed with exercises A. and B. supersetted, with minimum time between stations, and no more than 2 minutes rest between supersets.
The exercise combo’s are listed below, but if you want the full workout plan, ready for you to follow and enter in your weights and reps per workout (a total of 6 workout slots are already designed for you), you can download it for free on my members site.
For each pyramid work set, you should aim to increase the weight by a minimum of 5%, and drop your rep range by 2. Ideally you should select just the right weight for your rep range so that you don’t reach failure until the final set.
Only increase your weights per set if you achieve your rep-range within a 1+/- range for that weight. For example if your first work-set is 12 reps lifting a 50lb weight, and you only achieve 10 reps, then increasing your weight for fewer sets will only fatigue you further without causing further micro-tears to your fibers, equaling in muscle-repair and growth. The test for whether you should be increasing your weights per set is that you can complete the same weight for the next rep-range within 30 seconds. If you can’t, stick with the same weight even though you are reducing your reps per set until you can increase the weights and still complete the reps within a 1+/- range.
Seated Lateral Pulldown (In Front of Chest): 3 x 20/15/12
Bent Over Bar Bell Row (Overhand Wide Grip): 3 x 20/15/12
Bent Over Dumbbell Rows: 3 x 15/12/10
Reverse EZ-Bar Push Up*: 3 x 15/12/10
Inverted Underhand Pull ups**: 3 x As many as you can.
Seated Low-Row Cable Pull: 3 x 15/12/10
Seated Preacher Cable Curls: 3 x 15/12/10
Overhand Grip EZ Curl: 3 x 15/12/10
Alternative Dumbbell Curl: 3 x 12/10/8 (Per arm)
High Cable Pulley: 3 x 15/12/10
A quick note on nutrition:- As I trained quite late in the night on this occasion, I didn't want to consume much in the way of carbohydrates, even though I felt depleted after my intense workout, I am cutting down on body weight for an underwear shoot that I am the new face and body for that is launching throughout the USA in February (The brand is called ES Underwear). So I cooked a simple meal of white fish with greens, that is high in lean protein, virtually fat free, and contains plenty of alkaline-rich vegetables.
It's really simple to cook. I normally buy a bag of frozen Talapia and allow half to thaw in the fridge over night. Once thawed, I I place each fillet in a sheet of baking foil, and sprinkle generously with red fish spice, some mixed herbs, and a squirt of lemon juice. I then folded up the two shorter edges, rolling the longer ones together like you would the top of a brown paper bag. (You can also lay several stems of asparagus on the top of the fish before you roll up the foil, so as to cook the asparagus at the same time).
Place on a cooking tray and cook at 350f in the oven for 14 minutes, and serve immediately for the best taste, although if you cook several at a time, you should allow them to cool before putting them in a tupawear container or zip-lock back, and keeping in the fridge.
For the green veg, I steamed these over a hot pan with a little salt added, until just firm to the touch, and once on the plate, topped off with diced organic tomatoes that were heated in a pan on low heat.
Supplement wise, I've really cut back on many that I was taking when I was pre-contest, if anything just to see how this affected me, and the one thing that I can say is that I do feel a difference in my ability to recover and length of time that I can go all out in the gym. One thing I have started doing more recently in drinking alkalinized water, and taking a digestive enzyme with each solid meal. For more info about these supplements, check out my recommendations on my fitness site: www.robrichesfitness.com
For individual workout programs and nutritional plans, contact me at email@example.com
Until next time, stay focused and continue to make progress in each of your workouts, no matter how small they may be!
All then best,