Wednesday, July 8, 2009
Tuesday, July 7, 2009
Morning Cardio/Abs Blast & Chest & Triceps & Gold's Gym, Venice
Woke up on time today. I was determined to. I made a promise to myself before going to sleep that I would be up and out of bed and get down to the gym to ensure I stay on track. It's so easy to hit that snooze button, and grab another 30+ minutes of sleep, but then that not only pushes my whole eating schedule back (by more than 30 minutes!), but also mean's I'm then rushing to get my morning workout in, and more likely to miss my final few sets, so it's important to stick to your schedule with as fewer deviations as possible if you want to succeed at your goal. Trust me - the pay off far outshines those moments of weakness or cravings, that it you can just get past them, will soon leave you, and you'll be all the more happier that you managed to stay on track!
Ok, so today I opted for 40-minutes of steady pace cardio on the upright bike. (I sometimes alternate 20 minutes on the bike, and 20 minutes brisk walking on an incline treadmill, but recently have been reading up on many of my old nutrition notes, books, and journals to refresh my knowledge and understanding of nutrition and how everything responds to certain stimuli. I mean, at this level, you really need to be aware that if you do this, that might happen, or if this isn't happening, then if you do that, you'll change the balance and see greater results - if you get what I mean. Only when you have a solid understanding of nutrition, kinseology, and a little experience I find helps, can you then start to really see the type of changes that I know we all wish for when were putting in the countless hours of training, and dedication and commitment to the lifestyle that must entail.
I'll soon be compiling many of my notes into several topic-repated articles available for all to see on my website - www.robrichesfitness.com as well as eventually writing my book on progressive cycles and core nutrition, which I am getting close too each month. Once the competition is over, I will have a lot more time to dedicate to other projects that I am working on.
After 40-minutes of pretty intense cardio (level 12-14 @ 70+ RPM), I was determined to do my monster set of Abs (which is actually a reworked circuit of the ones that the great Frank Zane - an idol of mine, and with a good-will message from another one of my inspirations - Shawn Phillips I was determined to finish the 1,020 reps without unnecessary rests bewteen sets. If you haven't already - I urge you to read his book: ABSolution - a must for anyone wanting to achieve lean, tight abs, showing full definition and separation across the entire abdominal region. I've read it back to front, many times, and it continues to be a source of reference for me when I'm brining my abs back to their full competitive glory!
For the purpose of future blogs, I'm going to call this particular ab circuit as "Abs Circuit A", so that when I do them again, I can just refer to this page of my blog without having to write the full set each time.
I'll try and post a few pics shortly!
Superset 1:
Hanging Knee Crunches - 50:50:50
Cable Crunches - 50:50:50 (using 50-65lbs on the weight stack)
Superset 2:
Lying Leg Raises (of a bench) - 50:50:50
Crunches (25lb plate on chest) - 50:50:50
Superset 3: (triset)
Seated Twists (small barbbell across neck, arms out-stretched) - 50:50:50
Single Arm Cable Twists - 30*:30*:30* (*30 performed on each side)
Hyper-Extensions (Holding 25lb plate) - 30:30:30
Although my abs by now were feeling super tight, and somewhat fatigues, I was surprised to feel like I still had some energy left. A sign that I was conditioning my abs, as I can remember only a few weeks ago, when just one superset of 50 reps each seemed like that was all I can do. My advice to you is do whatever you can the best that you can do, and keep track of it. Each time you do it again, try and add 5-10 more reps on, and soon enough you'll be up there in the higher rep range. But remember - it's not just about the reps. As Shawn writes in his book - ABSolution, there are many factors that contribute towards a getting a solid six pack, and variation is perhaps your best weapon for fighting fat and chisiling those abs! Keep records, and when your progress slows, its time to change variables, and continue with your success! All you have to have is belief in yourself. The rest is in your hands!
By the way, I'll also be posting a full log sheet of my newly revised nutrition plan(s) over the following days, so stay tuned for those.
That wasn't the end of my training for the day though! No, I was heading back down the gym by 3pm to meet with my friend - a sexy hot new up'n'coming fitness model I'm helping to train (who really motivates me to train hard, plus she actually follows the same routine as I do, just a little lighter. After all, muscle is muscle, and if you want a certain muscle to grow, there's only real way to train - and thats heavy!).
We worked out Chest and Triceps, and as usual, you can see my training split at my Bodyspace.
Here's a quick overview though, and again, I'll try and post a few pics of the exercises soon enough so that you can see what I am talking about, as I know many of the same exercises have different names and slightly different areas of focus.
Bench Press: 4 x 12-6 reps
Incline Machine Press: 3 x 10-6 reps
Weighted Dips: 4 x 15-10 reps
Incline Dumbbell Flys: 2 x 9-6 reps
Dumbbell Pullovers: 2 x 8-10 reps
Lying French Press: 3 x 10-6 reps
Overhead Dumbbell Press: 2 x 9-6 reps
Tricep Pushdowns: 2 x 10 reps
Chest and arms felt as though they were on fire by the end of it. 9 out of 10 for the workout!
Stay tuned for tomorrow when I'm back at the gym early morning for cardio and abs - again, plus legs back at Gold's Gym. I'll be filming this workout, so make sure you don't miss it!
Stay strong and healthy.
Rob
Ok, so today I opted for 40-minutes of steady pace cardio on the upright bike. (I sometimes alternate 20 minutes on the bike, and 20 minutes brisk walking on an incline treadmill, but recently have been reading up on many of my old nutrition notes, books, and journals to refresh my knowledge and understanding of nutrition and how everything responds to certain stimuli. I mean, at this level, you really need to be aware that if you do this, that might happen, or if this isn't happening, then if you do that, you'll change the balance and see greater results - if you get what I mean. Only when you have a solid understanding of nutrition, kinseology, and a little experience I find helps, can you then start to really see the type of changes that I know we all wish for when were putting in the countless hours of training, and dedication and commitment to the lifestyle that must entail.
I'll soon be compiling many of my notes into several topic-repated articles available for all to see on my website - www.robrichesfitness.com as well as eventually writing my book on progressive cycles and core nutrition, which I am getting close too each month. Once the competition is over, I will have a lot more time to dedicate to other projects that I am working on.
After 40-minutes of pretty intense cardio (level 12-14 @ 70+ RPM), I was determined to do my monster set of Abs (which is actually a reworked circuit of the ones that the great Frank Zane - an idol of mine, and with a good-will message from another one of my inspirations - Shawn Phillips I was determined to finish the 1,020 reps without unnecessary rests bewteen sets. If you haven't already - I urge you to read his book: ABSolution - a must for anyone wanting to achieve lean, tight abs, showing full definition and separation across the entire abdominal region. I've read it back to front, many times, and it continues to be a source of reference for me when I'm brining my abs back to their full competitive glory!
For the purpose of future blogs, I'm going to call this particular ab circuit as "Abs Circuit A", so that when I do them again, I can just refer to this page of my blog without having to write the full set each time.
I'll try and post a few pics shortly!
Superset 1:
Hanging Knee Crunches - 50:50:50
Cable Crunches - 50:50:50 (using 50-65lbs on the weight stack)
Superset 2:
Lying Leg Raises (of a bench) - 50:50:50
Crunches (25lb plate on chest) - 50:50:50
Superset 3: (triset)
Seated Twists (small barbbell across neck, arms out-stretched) - 50:50:50
Single Arm Cable Twists - 30*:30*:30* (*30 performed on each side)
Hyper-Extensions (Holding 25lb plate) - 30:30:30
Although my abs by now were feeling super tight, and somewhat fatigues, I was surprised to feel like I still had some energy left. A sign that I was conditioning my abs, as I can remember only a few weeks ago, when just one superset of 50 reps each seemed like that was all I can do. My advice to you is do whatever you can the best that you can do, and keep track of it. Each time you do it again, try and add 5-10 more reps on, and soon enough you'll be up there in the higher rep range. But remember - it's not just about the reps. As Shawn writes in his book - ABSolution, there are many factors that contribute towards a getting a solid six pack, and variation is perhaps your best weapon for fighting fat and chisiling those abs! Keep records, and when your progress slows, its time to change variables, and continue with your success! All you have to have is belief in yourself. The rest is in your hands!
By the way, I'll also be posting a full log sheet of my newly revised nutrition plan(s) over the following days, so stay tuned for those.
That wasn't the end of my training for the day though! No, I was heading back down the gym by 3pm to meet with my friend - a sexy hot new up'n'coming fitness model I'm helping to train (who really motivates me to train hard, plus she actually follows the same routine as I do, just a little lighter. After all, muscle is muscle, and if you want a certain muscle to grow, there's only real way to train - and thats heavy!).
We worked out Chest and Triceps, and as usual, you can see my training split at my Bodyspace.
Here's a quick overview though, and again, I'll try and post a few pics of the exercises soon enough so that you can see what I am talking about, as I know many of the same exercises have different names and slightly different areas of focus.
Bench Press: 4 x 12-6 reps
Incline Machine Press: 3 x 10-6 reps
Weighted Dips: 4 x 15-10 reps
Incline Dumbbell Flys: 2 x 9-6 reps
Dumbbell Pullovers: 2 x 8-10 reps
Lying French Press: 3 x 10-6 reps
Overhead Dumbbell Press: 2 x 9-6 reps
Tricep Pushdowns: 2 x 10 reps
Chest and arms felt as though they were on fire by the end of it. 9 out of 10 for the workout!
Stay tuned for tomorrow when I'm back at the gym early morning for cardio and abs - again, plus legs back at Gold's Gym. I'll be filming this workout, so make sure you don't miss it!
Stay strong and healthy.
Rob
Monday, July 6, 2009
Morning Cardio + Evening Calves + Forearms
I had all the intention of waking early this morning - I'm talking 5.30am, so that I could get down the gym and back for my morning cardio/abs blast and be back home by 7-7.30 for my first meal of my new nutrition plan, so that I could start the week of on track, but for some reason, I slept through my alarm and didn't wake until 6.30 am which meant it was already past 7 am when I got to the gym, and nearly 8.30 am by the time I got back home to eat - at least an hour past my first scheduled meal, which consequently forced me to push all my other meal times back a little, and to try and get them all in for the day, which has left me feeling a little rushed throughout the day.
But more about my new nutrition plan later, as I will be posting an overview on my fitness site - www.robrichesfitness.com once I have developed a further 2 entire new food days, but remember - if you are following my exercises and nutrition plans, don't expect the same results that I am planning for, as there are many different factors that aside from just 'what I eat' and 'what I do', plus, I have been doing this for many years now, so my body is perhaps far more accustomed to these changes, and therefore will adapt quicker than likely those who are not as experienced or conditioned. I will be posting how I worked everything out, although much of what I do is based on me knowing how my body responds to changes, so even if you were following everything excactly word-for-word, you still may not see the results you want.
You can follow me on twitter, and see many of the meals that I am eating, including the nutrition ratio breakdowns.
Ok, morning cardio - same as yesterday. 30 minutes of short 20-second interval sprints, followed by just 1 set each of my usual ab circuit - as I was conscious of time, and wanted to get back home to eat!!
Usual day - editing (a really cool program I shot at the 75th Muscle Beach Physique Show in Venice, with Ms. Fitness America - Sherry Goggin hosting. Soon to be seen on LAMuscle.TV and quite possibly Sky TV), plus my new meal plans every 2.5-3 hours, which can be seen on my twitter site.
Today was my small muscle group day - Calves & Forearms, which allow me to really hit them both very hard, with maximal intenisty, instead of trying to hit them after a full workset on a large group such as chest, back, or legs.
Again, you can see a full breakdown of my exercises, sets, reps and weights on my Bodyspace site, but I have also posted an overview of my workout below.
Standing Calf Raises: 4 x 15-12 reps (New personal best set)
Seated Calf Raise: 3 x 12-10 reps
Donkey Calf Raises: 3 x 10-12 reps (New personal best set)
Decline Donkey Calf Raises: 3 x 10-12 reps
Rotary Calf Press: 3 x 15-12 reps
Reverse Grip Preacher Curl: 3 x 15-8 reps
Supinated Barbell Wrist Curl: 3 x 15 reps.
2 new personal bests! Not a bad workout at all, although once home, I had to apply a heat pack to my lower back as the stress from the 1/2 deadlifts had caused it to become slightly inflammed - a sign that I had created a lot of micro-tears in my lower lumbar, and with adequate rest, recovery and good nutrition, I can expect some good gains over the following months in size in my lower back.
Ok, early-ish night for me today, as i've gotta be up early to do it all over again tomorrow.
Stay tuned..
But more about my new nutrition plan later, as I will be posting an overview on my fitness site - www.robrichesfitness.com once I have developed a further 2 entire new food days, but remember - if you are following my exercises and nutrition plans, don't expect the same results that I am planning for, as there are many different factors that aside from just 'what I eat' and 'what I do', plus, I have been doing this for many years now, so my body is perhaps far more accustomed to these changes, and therefore will adapt quicker than likely those who are not as experienced or conditioned. I will be posting how I worked everything out, although much of what I do is based on me knowing how my body responds to changes, so even if you were following everything excactly word-for-word, you still may not see the results you want.
You can follow me on twitter, and see many of the meals that I am eating, including the nutrition ratio breakdowns.
Ok, morning cardio - same as yesterday. 30 minutes of short 20-second interval sprints, followed by just 1 set each of my usual ab circuit - as I was conscious of time, and wanted to get back home to eat!!
Usual day - editing (a really cool program I shot at the 75th Muscle Beach Physique Show in Venice, with Ms. Fitness America - Sherry Goggin hosting. Soon to be seen on LAMuscle.TV and quite possibly Sky TV), plus my new meal plans every 2.5-3 hours, which can be seen on my twitter site.
Today was my small muscle group day - Calves & Forearms, which allow me to really hit them both very hard, with maximal intenisty, instead of trying to hit them after a full workset on a large group such as chest, back, or legs.
Again, you can see a full breakdown of my exercises, sets, reps and weights on my Bodyspace site, but I have also posted an overview of my workout below.
Standing Calf Raises: 4 x 15-12 reps (New personal best set)
Seated Calf Raise: 3 x 12-10 reps
Donkey Calf Raises: 3 x 10-12 reps (New personal best set)
Decline Donkey Calf Raises: 3 x 10-12 reps
Rotary Calf Press: 3 x 15-12 reps
Reverse Grip Preacher Curl: 3 x 15-8 reps
Supinated Barbell Wrist Curl: 3 x 15 reps.
2 new personal bests! Not a bad workout at all, although once home, I had to apply a heat pack to my lower back as the stress from the 1/2 deadlifts had caused it to become slightly inflammed - a sign that I had created a lot of micro-tears in my lower lumbar, and with adequate rest, recovery and good nutrition, I can expect some good gains over the following months in size in my lower back.
Ok, early-ish night for me today, as i've gotta be up early to do it all over again tomorrow.
Stay tuned..
Sunday, July 5, 2009
Lower Back & Hamstrings at Gold's Gym, Venice, CA
Again, I was debating after waking up this morning, whether to take another day off from the gym, as my body was still feeling sore and somewhat tight! Another sign that with good rest and nutrition, I could expect to see some gains, even though I'm now 10 weeks out from the WBFF World Finals. In fact, after eating my oatmeal and egg whites, I went back to sleep for another 2 hours. After waking at around 10.30 am I was feeling a little more my normal self, and decided that I was just tired and not suffering from the past workouts - although they could still be felt, believe me!
After showing, and my 2nd meal (canned sardines mixed with a Tbspn of Salsa and 1 tspn of hot sauce, all on a slice of dark toasted rye bread) I put together my supplement stack that I've created for weight training when dieting into my pill box so that I could take when I am half way to the gym for maximum results, as the drive from my home into Venice is about 40 minutes, but can take over an hour if traffic is bad, and once in the gym, the supplements will have faded from providing optimal results.
You can find a full list of my supplements and which ones I take and when on my new fitness website - www.robrichesfitness.com although to give you a quick overview of them, they consisted of:
N-Acetyl L-Tyrosine
Co-Enzyme Q10
N-Acetyly L-Glutamine
BCAA's
Norateen Hollywood Body
On the way to the gym I knew I was in for a good workout. I was training with a good friend of mine, Dave Catudal, who has competed in a few similar shows that I have, plus we share much the same attitude to training - do it right, or go home. Also, after a days rest, and with lower back and hamstrings on todays muscle menu - both muscle groups being 'Pull Muscles', in which I seem to be far stronger comparatively than with push exercises, I knew that I would be achieveing some new personal bests, and because of that very approach before even stepping into the gym - I did. In fact, I not only achieved some personal bests, but I smashed them by at least 15%!!
You can view the full breakdown of all my exercises, sets, reps and weights at my Bodyspace by clicking here.
After a relatively short workout (compared to most where I usually have more exercises involved, but was so caught up with talking to different people in the gym, and allowing longer rest times bewteen sets given the heavier weights I was attempting), I walked out of the gym expecting to feel very sore in my lower back and hamstrings, but couldn't wait until a few more sessions like over the following weeks, and to be standing on stage a good 5-8 lbs heavier than I ever have been previously, with my condition peaking at somewhere between 4-6%. I knew I was doing everything I possibly could to ensure I gave myself the best chance of winning the world title at the WBFF World Championships!
My work had been done for today.
Thats all for now folks, but stay tuned for even more intense workouts this week, as I attempt to train with different people who motivate and inspire me, at different gyms around LA to keep my motivation high.
After showing, and my 2nd meal (canned sardines mixed with a Tbspn of Salsa and 1 tspn of hot sauce, all on a slice of dark toasted rye bread) I put together my supplement stack that I've created for weight training when dieting into my pill box so that I could take when I am half way to the gym for maximum results, as the drive from my home into Venice is about 40 minutes, but can take over an hour if traffic is bad, and once in the gym, the supplements will have faded from providing optimal results.
You can find a full list of my supplements and which ones I take and when on my new fitness website - www.robrichesfitness.com although to give you a quick overview of them, they consisted of:
N-Acetyl L-Tyrosine
Co-Enzyme Q10
N-Acetyly L-Glutamine
BCAA's
Norateen Hollywood Body
On the way to the gym I knew I was in for a good workout. I was training with a good friend of mine, Dave Catudal, who has competed in a few similar shows that I have, plus we share much the same attitude to training - do it right, or go home. Also, after a days rest, and with lower back and hamstrings on todays muscle menu - both muscle groups being 'Pull Muscles', in which I seem to be far stronger comparatively than with push exercises, I knew that I would be achieveing some new personal bests, and because of that very approach before even stepping into the gym - I did. In fact, I not only achieved some personal bests, but I smashed them by at least 15%!!
You can view the full breakdown of all my exercises, sets, reps and weights at my Bodyspace by clicking here.
After a relatively short workout (compared to most where I usually have more exercises involved, but was so caught up with talking to different people in the gym, and allowing longer rest times bewteen sets given the heavier weights I was attempting), I walked out of the gym expecting to feel very sore in my lower back and hamstrings, but couldn't wait until a few more sessions like over the following weeks, and to be standing on stage a good 5-8 lbs heavier than I ever have been previously, with my condition peaking at somewhere between 4-6%. I knew I was doing everything I possibly could to ensure I gave myself the best chance of winning the world title at the WBFF World Championships!
My work had been done for today.
Thats all for now folks, but stay tuned for even more intense workouts this week, as I attempt to train with different people who motivate and inspire me, at different gyms around LA to keep my motivation high.
Saturday, July 4, 2009
Morning Cardio - Abs (New Split)
When I woke this morning, I knew I had performed well in the gym the past few days, as my body was unusually sore, which on one side was good sign that I was on the right track for the competition which was now 10 weeks away today, but on the other side, I really felt like I could have done with a few more hours in bed. Although, had I off done that, I would not have only missed out on my morning cardio/abs blast, but it would have also pushed my whole days nutrition into chaos, so with my eyes still only half open, and my body feeling like what I can only imagine it being like after being hit by a car, my auto pilot kicked in, and somehow managed to get to from my bed to the gym, all before the clock hit 7 am.
I had already taken my usual stack of fat-burning and muscle-protecting supplements, which can all be found on my fitness website: www.robrichesfitness.com along with all my competition prep and forth coming projects.
Once at the gym, I decided that I wouldn't - or rather couldn't, manage intervale sprints on the bike, but also didn't want to do steady pace for 40-minutes plus, as then by the time I got through Abs, and got back home, it would be pushing for 9 am and would have caused me to have to compact all my daily meals closer together, or consume more in fewer meals - either I don't like doing, as this will not only slow my metabolsim, but could also spike my insulin high enough to cause my body to start to hoard extra calories into fat cells for fear of a drop again as I go back to fewer calories in smaller meals the following day.
I decied to do shorter intervals which would only last for about 20 seconds each interval, and then allow an uncapped time for recovery, allowing as long as I felt I needed before cranking up the interval and going into another sprint.
Therefore my morning cardio today looked something like this:
3 min warm up on upright bike, level 5 at 65rpm.
Then I cranked up the intensity to level 9 (normally I am at level 12 for intervals), dropped my shoulders, and keeping my toes only on the pedals to allow for faster revolutions, I hit 20 seconds at 135 rpm (again, normally my rpm during intervals doesn't creep up much past 100). After just 20 seconds my HR was racing, and I could already start to feel the lactic acid build up in my legs.
My recovery took about 30 seconds, but after a few more of those, I found it took as long as 60 seconds to get back down to a point where I felt I could give it my all again for 20 - 25 seconds.
I was purely working on my phosphate energy system, and so 20 seconds was about all I could manage of all-out-effort sprints - Which is about the time it take for some of the fastest men on earth to complete the 200m. The longest distance that most can run at full energy!
I talk alot about the different energy systems, and which ones are best for fat-loss, dieting, and during competition when trying to preserve as much muscle as possible whilst also trying to burn those final few pounds, or by then, even just 1 pound, of body fat, that coud make the difference between placing first of second, in my competition DVD called Turning Pro, which you can order exclusively from my online store.
After 30 minutes, and I guess, somewhere of 12-15 x 20 second sprints with varying times of recovery, I was done. I mean I was really done. My heart rate was pounding, I was sweating from head to toe, and I really felt like I had had a great fat-burning cardio session.
Time to move on for Abs.
Even though I had a great cardio session, I was still feeling exhausted from my previous days training, but couldn't leave without doing at least some abs, so I decided to cut the final sets out of my usual 1000+ rep ab routine that I've been doing lately, and have been seeing some impressive results!
As usual, all exercises are performed as a superset, completing one exercise then moving straight on to the next with no rest, and then allwoing a minute for recovery before repeating the same super-setted exercise 2 more times, except today I would only do each superset twice.
Superset 1
Decline Fixed Leg Hip Raises: 50:50
Ab Crucnhes (Shoulders of ground with 25lb plate on chest): 50:50
Superset 2:
Hanging Knee Crunches (using Aboriginals): 50:50
Cable Crunches (45lbs on cable stack): 50:50
Superset 3 (Performed as Tri-Set):
Seated Bar Twists: 50:50
Single Arm Cable Crunches (45lbs on cable stack) 30:30
Hyper-Extensions (holding a 25lb plate to chest): 30:30
Total reps: 680
I actually left the gym feeling pretty good considering that just over an hour ago, I was debating whether I should even go to the gym or not. Proof that even if your not feeling 100% up for it (unless you actually are sick, in which I say rest, rest, rest!), modifying your workout by switching up the exercises, the intenisty, and/or the time training, can make the difference between benefiting from the workout, or just wasting your time at the gym.
Now I've got my weights workout to look forward to later today!!
God give me strength!
I had already taken my usual stack of fat-burning and muscle-protecting supplements, which can all be found on my fitness website: www.robrichesfitness.com along with all my competition prep and forth coming projects.
Once at the gym, I decided that I wouldn't - or rather couldn't, manage intervale sprints on the bike, but also didn't want to do steady pace for 40-minutes plus, as then by the time I got through Abs, and got back home, it would be pushing for 9 am and would have caused me to have to compact all my daily meals closer together, or consume more in fewer meals - either I don't like doing, as this will not only slow my metabolsim, but could also spike my insulin high enough to cause my body to start to hoard extra calories into fat cells for fear of a drop again as I go back to fewer calories in smaller meals the following day.
I decied to do shorter intervals which would only last for about 20 seconds each interval, and then allow an uncapped time for recovery, allowing as long as I felt I needed before cranking up the interval and going into another sprint.
Therefore my morning cardio today looked something like this:
3 min warm up on upright bike, level 5 at 65rpm.
Then I cranked up the intensity to level 9 (normally I am at level 12 for intervals), dropped my shoulders, and keeping my toes only on the pedals to allow for faster revolutions, I hit 20 seconds at 135 rpm (again, normally my rpm during intervals doesn't creep up much past 100). After just 20 seconds my HR was racing, and I could already start to feel the lactic acid build up in my legs.
My recovery took about 30 seconds, but after a few more of those, I found it took as long as 60 seconds to get back down to a point where I felt I could give it my all again for 20 - 25 seconds.
I was purely working on my phosphate energy system, and so 20 seconds was about all I could manage of all-out-effort sprints - Which is about the time it take for some of the fastest men on earth to complete the 200m. The longest distance that most can run at full energy!
I talk alot about the different energy systems, and which ones are best for fat-loss, dieting, and during competition when trying to preserve as much muscle as possible whilst also trying to burn those final few pounds, or by then, even just 1 pound, of body fat, that coud make the difference between placing first of second, in my competition DVD called Turning Pro, which you can order exclusively from my online store.
After 30 minutes, and I guess, somewhere of 12-15 x 20 second sprints with varying times of recovery, I was done. I mean I was really done. My heart rate was pounding, I was sweating from head to toe, and I really felt like I had had a great fat-burning cardio session.
Time to move on for Abs.
Even though I had a great cardio session, I was still feeling exhausted from my previous days training, but couldn't leave without doing at least some abs, so I decided to cut the final sets out of my usual 1000+ rep ab routine that I've been doing lately, and have been seeing some impressive results!
As usual, all exercises are performed as a superset, completing one exercise then moving straight on to the next with no rest, and then allwoing a minute for recovery before repeating the same super-setted exercise 2 more times, except today I would only do each superset twice.
Superset 1
Decline Fixed Leg Hip Raises: 50:50
Ab Crucnhes (Shoulders of ground with 25lb plate on chest): 50:50
Superset 2:
Hanging Knee Crunches (using Aboriginals): 50:50
Cable Crunches (45lbs on cable stack): 50:50
Superset 3 (Performed as Tri-Set):
Seated Bar Twists: 50:50
Single Arm Cable Crunches (45lbs on cable stack) 30:30
Hyper-Extensions (holding a 25lb plate to chest): 30:30
Total reps: 680
I actually left the gym feeling pretty good considering that just over an hour ago, I was debating whether I should even go to the gym or not. Proof that even if your not feeling 100% up for it (unless you actually are sick, in which I say rest, rest, rest!), modifying your workout by switching up the exercises, the intenisty, and/or the time training, can make the difference between benefiting from the workout, or just wasting your time at the gym.
Now I've got my weights workout to look forward to later today!!
God give me strength!
Friday, July 3, 2009
Shoulders and Biceps @ Gold's Gym, Hollywood
Today I workout with my good Buddy, Dave Catudal at the Gold's gym that he works at in North Hollywood. I always love training with Dave as we both have the same mentality when it comes to 'all or nothing' so we always push each other and motivate each other to often more than we can when we train alone. Plus, Gold's Hollywood is a different gym than I am used to training in, and so that also kept my motivation high, and helped get me through my workout, which are now becoming increasingly more difficult - as I push for every last muscle fiber to be taxed before ending my workout, as every session really does count now that it's down to the final 10 weeks.
For the full breakdown of my workout - check out my Bodyspace link here.
Made some great gains this workout, and lifting with someone different (on the same page as I am when it comes to training), and switching up the locations every now and then can really help towards pushing your workouts, and therefore your progress into an entirely new level.
For full updates on my training progress, check out my fitness website: www.robrichesfitness.com
For the full breakdown of my workout - check out my Bodyspace link here.
Made some great gains this workout, and lifting with someone different (on the same page as I am when it comes to training), and switching up the locations every now and then can really help towards pushing your workouts, and therefore your progress into an entirely new level.
For full updates on my training progress, check out my fitness website: www.robrichesfitness.com
Thursday, July 2, 2009
Back @ Gold's Gym, Venice
The race is on! I'm telling you, I am back on track, no, in fact, I'm on a whole new track.
I dont remember ever being this focused for a competition, and with 10 weeks left, and my 6 (or more like 8) pack starting to become clearly visible, I'm now more motivated than ever!!
I'll be posting a few new pics soon!
I met with my friend today at Gold's Gym in Venice. No, we're not dating or anything, we just both share the same passion for fitness, and as she's looking to do her first competition in August, we are helping each other stay highly motivated.
Today's focus group was Back - the Lats and middle-upper back to be more precise, as I felt after a heavy quads session the day before, any lower back work such as deadlifts and hyperextensions would somewhat aggravate my legs, and impact their recovery.
You can see the full breakdown of my exercises, sets, reps and weights on my Bodyspace, as well as all my other previous workouts to date (I've only recently started using it again overthe last 2 weeks, but I'll try and keep it updated as often as I train).
Today was a fairly quick workout - mainly because my friend had to drive back to babysit her nephew, and I had to get back home to finish some more editing.
After a couple of light warm up sets on the Lat Pulldown machine, I strapped up (wrist straps), and loaded up the stack. After just 2 sets, I was lifting the heaviest weight I can remember doing - 240lbs, with control and good form for each rep, finishing off with a couple of underhand pulldowns with even more weight - 260lbs.
After feeling a great pump in my back, I moved onto Bent Over Rows, and once again, loaded up the weight for a couple of overhand sets, followed by 2 more sets of close-grip underhand rows. Using straps on each set to ensure my hands would not be the weak link in the chain, and force me to rack the weight before my back had fully fatigued.
By now, my gym vest was feeling tight on my body, as my lats had flared out and delts and traps were pumped full of blood. I decided to make full use of this pumped effect, and knock out some heavy sets of machine pulldowns (Iso Lateral - Fixed angle pulldown) and managed - with a little help from my friend who was spotting, to pull down 300lbs for 8 solid reps. If you'd have seen her spotting, it would have put a smile on your face, as there I was, nearly 190lbs pulling down 300lbs, with my friend weighing little over 100lbs (she's built well, and is by no means skinny), holding onto the top of the bar with al her might! I swear, had I of let go quickly, it would have flung her half way across the gym!!
I finished off with seated cable pulls, using two handles attached to the cable (so that both arms were pulling an equal weight, and not compensating for the weaker side by using a fixed grip or bar). Again, I went heavy-ish, and loaded the stack up to 210, with a solid 10 reps. I still feel as though I could have done more though! One of the many benefits of keeping records each time you lift - so that you can make necessary changes to each workout, and look back and see when you hit a plateau, what can be changed or modified!!
Although it wasn't a very long workout, and only 4 different exercises in total, I actually felt better that I lifted as heavy as I could for as long as I could, then got out of there before I started to become catabolic, and waste my time trying to do more exercises when I should be refuelling, and letting my body start the recovery process.
As soon as we were out of there, I took my supplements (5g L-Glutamine, 5g BCAA's, a further 2 Norateen Hollywood Body, and had an Orange, Carrot, Lemon and Ginger smoothie, plus a few cubes of Papaya fruit - great source of anti-oxidants, fiber and free-radical fighting properties, followed by about 6oz of chicken on the drive home. Not my usual post-workout meal, but sometimes you just need to make the most of what you have available to you, and when I'm with friends, I'll always try and accomodate them first, rather than grab a protein shake, and leave them feeling like they shouldnt be eating anything! Just make sure that what you do eat is within your daily nutrition plan. Once you know your numbers, its easy to modify and be able to continue a successful training plan no matter where you are.
For more updates and everything health and fitness - join up a free fitness account at www.robrichesfitness.com
I dont remember ever being this focused for a competition, and with 10 weeks left, and my 6 (or more like 8) pack starting to become clearly visible, I'm now more motivated than ever!!
I'll be posting a few new pics soon!
I met with my friend today at Gold's Gym in Venice. No, we're not dating or anything, we just both share the same passion for fitness, and as she's looking to do her first competition in August, we are helping each other stay highly motivated.
Today's focus group was Back - the Lats and middle-upper back to be more precise, as I felt after a heavy quads session the day before, any lower back work such as deadlifts and hyperextensions would somewhat aggravate my legs, and impact their recovery.
You can see the full breakdown of my exercises, sets, reps and weights on my Bodyspace, as well as all my other previous workouts to date (I've only recently started using it again overthe last 2 weeks, but I'll try and keep it updated as often as I train).
Today was a fairly quick workout - mainly because my friend had to drive back to babysit her nephew, and I had to get back home to finish some more editing.
After a couple of light warm up sets on the Lat Pulldown machine, I strapped up (wrist straps), and loaded up the stack. After just 2 sets, I was lifting the heaviest weight I can remember doing - 240lbs, with control and good form for each rep, finishing off with a couple of underhand pulldowns with even more weight - 260lbs.
After feeling a great pump in my back, I moved onto Bent Over Rows, and once again, loaded up the weight for a couple of overhand sets, followed by 2 more sets of close-grip underhand rows. Using straps on each set to ensure my hands would not be the weak link in the chain, and force me to rack the weight before my back had fully fatigued.
By now, my gym vest was feeling tight on my body, as my lats had flared out and delts and traps were pumped full of blood. I decided to make full use of this pumped effect, and knock out some heavy sets of machine pulldowns (Iso Lateral - Fixed angle pulldown) and managed - with a little help from my friend who was spotting, to pull down 300lbs for 8 solid reps. If you'd have seen her spotting, it would have put a smile on your face, as there I was, nearly 190lbs pulling down 300lbs, with my friend weighing little over 100lbs (she's built well, and is by no means skinny), holding onto the top of the bar with al her might! I swear, had I of let go quickly, it would have flung her half way across the gym!!
I finished off with seated cable pulls, using two handles attached to the cable (so that both arms were pulling an equal weight, and not compensating for the weaker side by using a fixed grip or bar). Again, I went heavy-ish, and loaded the stack up to 210, with a solid 10 reps. I still feel as though I could have done more though! One of the many benefits of keeping records each time you lift - so that you can make necessary changes to each workout, and look back and see when you hit a plateau, what can be changed or modified!!
Although it wasn't a very long workout, and only 4 different exercises in total, I actually felt better that I lifted as heavy as I could for as long as I could, then got out of there before I started to become catabolic, and waste my time trying to do more exercises when I should be refuelling, and letting my body start the recovery process.
As soon as we were out of there, I took my supplements (5g L-Glutamine, 5g BCAA's, a further 2 Norateen Hollywood Body, and had an Orange, Carrot, Lemon and Ginger smoothie, plus a few cubes of Papaya fruit - great source of anti-oxidants, fiber and free-radical fighting properties, followed by about 6oz of chicken on the drive home. Not my usual post-workout meal, but sometimes you just need to make the most of what you have available to you, and when I'm with friends, I'll always try and accomodate them first, rather than grab a protein shake, and leave them feeling like they shouldnt be eating anything! Just make sure that what you do eat is within your daily nutrition plan. Once you know your numbers, its easy to modify and be able to continue a successful training plan no matter where you are.
For more updates and everything health and fitness - join up a free fitness account at www.robrichesfitness.com
Subscribe to:
Posts (Atom)