Back into the Swing of Things

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Much the same story as yesterday.. Except today, I pushed myself for an extra lap.

Tuesday, August 2, 2011
Workout Summary
Name: UK Park Workout
Start: 05:50 End: 06:30
Duration: 40 Minutes
Jogging x 1
25 Minutes Empty Stomach AM Cardio

Notes: Very light jog around my local park. x2 circuits. Upon waking I took x3 CLA, x2 FatBurners, x5g BCAAs, x1 500mg L-Carnitine, 3g glutamine.
Hanging Knee Lifts x 3
Sets Abdomen
1: 0 lbs x 30 Normal reps Superset
2: 0 lbs x 30 Normal reps Superset
3: 0 lbs x 30 Normal reps Superset

Notes: Hanging from a childrens climbing ladder at the park
V Crunch x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps Superset
2: 0 lbs x 50 Normal reps Superset
3: 0 lbs x 50 Normal reps Superset

Notes: Legs locked under a park bench and rotated my arms – extended from side to side
Crunch x 3
Sets Abdomen
1: 0 lbs x 30 Normal reps Superset
2: 0 lbs x 30 Normal reps Superset
3: 0 lbs x 30 Normal reps Superset

Notes: Performed on one of those childrens spring tables – my feet locked under the handlebars allowing for great contractions upon crunching abs.

Afternoon leg workout to be posted later this evening.
..And here it is:

Tuesday, August 2, 2011
Workout Summary
Name: Abs & Legs Superset
Start: 15:25 End: 16:30
Duration: 1 Hour 5 Minutes
Decline Leg Lifts x 3
Sets Abdomen
1: 0 lbs x 30 Normal reps Superset
2: 0 lbs x 30 Normal reps Superset
3: 0 lbs x 30 Normal reps Superset
High Cable Side Bends x 3
Sets Abdomen
1: 60 lbs x 20 Normal reps Superset
2: 60 lbs x 30 Normal reps Superset
3: 60 lbs x 30 Normal reps Superset

Notes: 30 reps performed each side
Plate Side Bends x 3
Sets Abdomen
1: 45 lbs x 20 Normal reps Superset
2: 45 lbs x 20 Normal reps Superset
3: 45 lbs x 20 Normal reps Superset

Notes: 20 reps performed each side
High Cable Pulldown x 3
Sets Abdomen
1: 90 lbs x 30 Normal reps Superset
2: 100 lbs x 30 Normal reps Superset
3: 110 lbs x 30 Normal reps Superset

 

 

 

 

 

 

 

 

 

Leg Extension x 4
Sets Legs – Upper
1: 65 KG x 20 Normal reps Warmup
2: 80 KG x 20 Normal reps Superset
3: 100 KG x 20 Normal reps Superset
4: 110 KG x 15 Normal reps Superset

Notes: Each set superset with lying hamstring curls
Lying Hamstring Curl x 4
Sets Legs – Upper
1: 42 KG x 20 Normal reps Warmup
2: 54 KG x 20 Normal reps Superset
3: 62 KG x 15 Normal reps Superset
4: 62 KG x 15 Normal reps Superset
Hack Squat x 3
Sets Legs – Upper
1: 270 lbs x 20 Normal reps Superset
2: 330 lbs x 14 Normal reps Superset
3: 400 lbs x 15 Normal reps Superset

Notes: Each set superset with stiff-legged deadlifts
Stiff-Legged Deadlift x 3
Sets Legs – Upper
1: 95 lbs x 15 Normal reps Superset
2: 140 lbs x 12 Normal reps Superset
3: 140 lbs x 12 Normal reps Superset
Leg Extension x 2
Sets Legs – Upper
1: 70 KG x 20 Normal reps To Failure
2: 70 KG x 20 Normal reps To Failure
Seated Leg Curl x 2
Sets Legs – Upper
1: 45 KG x 20 Normal reps To Failure
2: 60 KG x 20 Normal reps To Failure
Leg Sled x 4
Sets Legs – Lower
1: 100 KG x 30 Normal reps
2: 150 KG x 25 Normal reps
3: 190 KG x 20 Normal reps
4: 190 KG x 20 Normal reps

I’ve also just received one of the latest cooking shows that we filmed in the studio and wanted to post it to share with you these Stuffed Turkey Burger:

Early Morning Park Workout

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I woke up really early today, due to my bodyclock still being on LA time. Seeing as though no gyms were open at this time, I decided to get back into the swing of things at my local park.

Monday, August 1, 2011
Workout Summary
Name: UK Park Workout
Start: 05:00 End: 05:40
Duration: 40 Minutes
Jogging x 1
20 Minutes Empty Stomach AM Cardio

Notes: Very light jog – more like a brisk walk. No gym was open at this time and I woke early after arriving from LA last yesterday. Jogged lightly around my local park
Hanging Knee Lifts x 3
Sets Abdomen
1: 0 lbs x 30 Normal reps Superset
2: 0 lbs x 30 Normal reps Superset
3: 0 lbs x 30 Normal reps Superset

Notes: Performed as part of a circuit – hanging from the top rail of a childrens play area
V Crunch x 3
Sets Abdomen
1: 0 lbs x 40 Normal reps Superset
2: 0 lbs x 40 Normal reps Superset
3: 0 lbs x 40 Normal reps Superset

Notes: Performed with legs wrapped around a bench table leg as I leant back and rotated my upper body from side to side with arms out straight.
Crunch x 3
Sets Abdomen
1: 0 lbs x 30 Normal reps Superset
2: 0 lbs x 30 Normal reps Superset
3: 0 lbs x 30 Normal reps Superset

Notes: Legs hooked under a childs play horse on a spring – increasing the difficulty of instability when performing crunches.

Monday, August 1, 2011
Workout Summary
Name: Chest
Start: 18:15 End: 18:55
Duration: 40 Minutes
Incline Dumbbell Press x 5
Sets Chest
1: Not Completed Warmup
2: 16 KG x 20 Normal reps Warmup
3: 30 KG x 12 Normal reps
4: 36 KG x 8 Normal reps
5: 36 KG x 8 Normal reps
Decline Smith Machine Press x 5
Sets Chest
1: 60 KG x 12 Normal reps
2: 60 KG x 7 Normal reps
3: 80 KG x 8 Normal reps
4: 60 KG x 10 Normal reps
5: 60 KG x 9 Normal reps
Decline Dumbbell Flyes x 3
Sets Chest
1: 24 KG x 10 Normal reps
2: 24 KG x 10 Normal reps
3: 24 KG x 9 Normal reps
Dumbbell Flyes x 2
Sets Chest
1: 24 KG x 10 Normal reps
2: 18 KG x 15 Normal reps
Cable Flyes x 3
Sets Chest
1: 15 KG x 15 Normal reps
2: 15 KG x 15 Normal reps
3: 10 KG x 20 Normal reps
Notes
Trained at my local fitness club today. All weights were Technogym – which has a different feeling than the usual machines I use. Also still feeling the stresses from my 10 hour flight yesterday. Looking pumped though.

LA to London – Again

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Today, or rather late Saturday, but if you’re counting UK timezone, it was actually very early Sunday morning that I flew back to London, I took my usual meals with me on to the plane in my 6packbag without any problems going through security. As long as there weren’t any liquids in my bas, food is fine. I also had to take a holdall of supplements through with me as there was no available room left in my suitcase, and again this was fine. You may get your bag checked by security, as I found out that the machine sees all powders the same, so they have to check manually. If you do remove any of the supplements from their original packaging, just be sure to add the label onto the bag/container that you’re carrying it in, so that they can distinguish what it is.

 

 

Legs Superset

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Saturday, July 30, 2011
Workout Summary
Name: Legs & Calves
Start: 12:30 End: 13:30
Duration: 1 Hour
Barbell Squat x 6
Sets Legs – Upper
1: 85 lbs x 20 Normal reps Warmup
2: 135 lbs x 20 Normal reps Warmup
3: 185 lbs x 12 Normal reps
4: 225 lbs x 10 Normal reps
5: 275 lbs x 8 Normal reps
6: 275 lbs x 6 Normal reps

Notes: Squats are not getting hard due to lack of overall strength
Lying Hamstring Curl x 4
Sets Legs – Upper
1: 125 lbs x 15 Normal reps Superset
2: 140 lbs x 12 Normal reps Superset
3: 155 lbs x 10 Normal reps Superset
4: 155 lbs x 10 Normal reps Superset

Notes: Worksets superset with leg extensions
Leg Extension x 4
Sets Legs – Upper
1: 110 lbs x 15 Normal reps Superset
2: 230 lbs x 15 Normal reps
3: 250 lbs x 12 Normal reps
4: 250 lbs x 12 Normal reps
Wide Stance Leg Press x 3
Sets Legs – Upper
1: 410 lbs x 12 Normal reps Superset
2: 460 lbs x 12 Normal reps Superset
3: 510 lbs x 12 Normal reps Superset

Notes: Workset superset with smith machine stiff legged deadlifts
Smith Machine Stiff Legged Deadlift x 3
Sets Legs – Upper
1: 160 lbs x 12 Normal reps Superset
2: 180 lbs x 12 Normal reps Superset
3: 190 lbs x 12 Normal reps Superset
Lying Hamstring Curl x 2
Sets Legs – Upper
1: 145 lbs x 20 Normal reps Superset
2: 160 lbs x 20 Normal reps Superset

Notes: Workset superset with leg extension
Leg Extension x 2
Sets Legs – Upper
1: 130 lbs x 20 Normal reps Superset
2: 170 lbs x 20 Normal reps Superset
Seated Calf Raise x 4
Sets Legs – Lower
1: 90 lbs x 20 Normal reps
2: 115 lbs x 30 Normal reps
3: 135 lbs x 20 Normal reps
4: 135 lbs x 20 Normal reps

Notes: Switched up calves by hitting seated calves first.
Calf Rotation Machine x 4
Sets Legs – Lower
1: 150 lbs x 30 Normal reps
2: 170 lbs x 20 Normal reps
3: 170 lbs x 20 Normal reps
4: 190 lbs x 20 Normal reps

Back & Bi’s

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Friday, July 29, 2011
Workout Summary
Name: Back & Short Arms
Start: 20:10 End: 21:00
Duration: 50 Minutes
Lat Pulldown x 5
Sets Back
1: 70 lbs x 25 Normal reps Warmup
2: 100 lbs x 15 Normal reps Warmup
3: 160 lbs x 10 Normal reps
4: 180 lbs x 10 Normal reps
5: 180 lbs x 10 Normal reps

Notes: Squeezing hard in the upper back. Hence using lighter weights.
Close Grip Underhand Lat Pulldown x 5
Sets Back
1: 135 lbs x 15 Normal reps
2: 185 lbs x 12 Normal reps
3: 195 lbs x 12 Normal reps
4: 205 lbs x 10 Normal reps
5: 135 lbs x 15 Normal reps

Notes: No energy left and feeling depleted but looking cut
2 Handle Seated Row x 4
Sets Back
1: 160 lbs x 12 Normal reps
2: 160 lbs x 12 Normal reps
3: 180 lbs x 10 Normal reps
4: 180 lbs x 10 Normal reps
Straight Bar Pulldown x 4
Sets Back
1: 50 lbs x 15 Normal reps
2: 57.5 lbs x 12 Normal reps
3: 65 lbs x 12 Normal reps
4: 42.5 lbs x 15 Normal reps
Dumbbell Curl x 4
Sets Arms – Biceps
1: 35 lbs x 15 Normal reps Superset
2: 40 lbs x 12 Normal reps Superset
3: 40 lbs x 12 Normal reps Superset
4: 40 lbs x 10 Normal reps Superset

Notes: Reps performed on alternative arms. Left – right – left – right. Reps listed were for only one arm. 15 reps equals 30 in total. Worksets superset with low rope curl
Low Cable Rope Curl x 4
Sets Arms – Biceps
1: 50 lbs x 12 Normal reps Superset
2: 50 lbs x 12 Normal reps Superset
3: 50 lbs x 10 Normal reps Superset
4: Not Completed

 

 

 

 

 

 

 

 

 

www.robrichesfitness.com

Arm Workout

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Thursday, July 28, 2011
Workout Summary
Name: Triceps & Biceps
Start: 09:30 End: 10:20
Duration: 50 Minutes
Cable Pulldown x 6
Sets Arms – Triceps
1: 30 lbs x 30 Normal reps Warmup
2: 35 lbs x 25 Normal reps Warmup
3: 50 lbs x 20 Normal reps
4: 65 lbs x 15 Normal reps
5: 65 lbs x 16 Normal reps
6: 72.5 lbs x 10 Normal reps

Notes: I used a long bar with my fingers spread wide to really hit my outer tricep heads. Machine was lifefitness and the weights felt as though they were set up with different pulley systems
Overhead Extension x 4
Sets Arms – Triceps
1: 60 lbs x 15 Normal reps
2: 80 lbs x 10 Normal reps
3: 70 lbs x 10 Normal reps
4: 60 lbs x 10 Normal reps

Notes: I used a short EZ curl bar and performed these seated. Really hit the long tricep heads hard!
Reverse Bar Pulldown x 2
Sets Arms – Triceps
1: 50 lbs x 16 Normal reps
2: 57.5 lbs x 15 Normal reps

Notes: Started off on this exercise but soon switched to the next exercise to get the most out of my triceps before moving to biceps
Single Arm Cross Body Rope Pulldown x 3
Sets Arms – Triceps
1: 16 lbs x 12 Normal reps
2: 20 lbs x 12 Normal reps
3: 22.5 lbs x 12 Normal reps

Notes: Kneeling on floor performing a reverse – hammer curl – like movement, but pulling the rope down from high pulley position.
Kneeling Overhead Rope Extension x 3
Sets Arms – Triceps
1: 42.5 lbs x 15 Normal reps
2: 42.5 lbs x 12 Normal reps
3: 42.5 lbs x 20 Normal reps

Notes: My elbows were resting on a step up block allowing for a short but isolated extension.
Close Grip EZ Bar Curl x 4
Sets Arms – Biceps
1: 60 lbs x 20 Normal reps Warmup
2: 70 lbs x 15 Normal reps
3: 80 lbs x 12 Normal reps
4: 70 lbs x 15 Normal reps

Notes: Arms looking jacked after this set. Better pumps without reaching failure from heavier weights.
Arm Curl x 4
Sets Arms – Biceps
1: 95 lbs x 12 Normal reps
2: 110 lbs x 12 Normal reps
3: 125 lbs x 12 Normal reps
4: 125 lbs x 12 Normal reps

Notes: LifeFitness machine
Low Cable Rope Curl x 4
Sets Arms – Biceps
1: 42.5 lbs x 15 Normal reps
2: 50 lbs x 15 Normal reps
3: 50 lbs x 15 Normal reps
4: 35 lbs x 15 Normal reps To Failure

Notes: Arms feeling tight and great pump.
Notes

 

 

 

 

 

 

 

 

 

 

Thursday, July 28, 2011
Workout Summary
Name: Evening Cardio
Start: 22:00 End: 23:00
Duration: 1 Hour
Treadmill x 1
1 Hour Late Night Cardio

Notes: Treadmil set at 6-9% at a speed of 2.6mph.
Notes

Maximum Fitness Photoshoot

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It felt great to get back in front of the camera today, and really see the hard work in the gym over the previous months pay off.

I shot with Cory Sorenson, who is truly one of the top fitness photographers, and one who I had been wanting to shoot with for a while now. The magazine had contacted me the week before and asked if I would be their model for a shoulder workout that had been written. (Once you’ve shot for a magazine, they will usually call on you for future shoots because they know what you’re like to work with and how the images come out). I really hadn’t changed anything different from my diet or training than if today was just a normal day like any other, except that I was not coming into the final 4 weeks of my contest prepartation.

 

Below are a few stills taken from the day, or screen shots from some of the video that was captured during the shoot, and that I am editing this weekend to have up on my website by the end of next week.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ll be adding more about ‘how to get published’ and ‘becoming a fitness model’ after my upcoming sports model workshops in both London and Los Angeles.

 

Morning Cardio

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These are the gluten free oats that I eat in the morning, along with my Hydrowhey shake. Currently I’m having just 50g of these oats, cooked in water on low heat on the stove, I add a little bit of stevia extract (a natural sweetener), plus a teaspoon of natural raw almond butter (for my fats).
You can see my full daily nutrition breakdown on robriches.com under the ‘nutrition’ tab.

And this is the raw almond butter I’m currently using in my morning oats and night time casein meal during my contest prep (currently 5 weeks out). I’ll use 1 teaspoon. It’s raw, meaning all the nutritional benefits and good fats are still there, as roasting (which is what most nut butters are), can destroy these, or certainly decrease the health benefits.

I got this from Trader Joes (California), and sometimes make my own raw almond butter at Whole Foods. I’m pretty sure you can buy something similar from Holland & Barratt (UK), and online. Just make sure that all you see on the ingredients is ‘raw almonds’. Nothing else is needed. So salt, no palm oil,
no sugar, and certainly no hydogenated fats!
Keep it clean… Just like your training!

Workout Summary
Name: Morning Cardio
Start: 06:20 End: 07:10
Duration: 50 Minutes
Eliptical x 1
30 Minutes Empty Stomach AM Cardio
Lying Swiss Ball Leg Lift x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps
2: 0 lbs x 50 Normal reps
3: 0 lbs x 50 Normal reps
Notes: Each of these sets was performed as a circuit with the rest or the ab exercises.

Lying Side Bends x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps
2: 0 lbs x 50 Normal reps
3: 0 lbs x 50 Normal reps
Notes: 50 performed on each side.

Frog-Legged Prayer Crunch x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps
2: 0 lbs x 50 Normal reps
3: 0 lbs x 50 Normal reps

 As you can see, my daily carbs are low! (pic minus my morning oats, and post workout glycomaize). You can find out the types, amounts, and ratios of these meals on my website -  http://robriches.ning.com/pages/contest-prep-meal-plan

Legs Superset

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Tuesday, July 26, 2011
Workout Summary
Name: Morning Cardio
Start: 14:20 End: 15:10
Duration: 50 Minutes
Eliptical x 1
30 Minutes Empty Stomach AM Cardio
Lying Swiss Ball Leg Lift x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps
2: 0 lbs x 50 Normal reps
3: 0 lbs x 50 Normal reps

Notes: Each of these sets was performed as a circuit with the rest or the ab exercises.
Lying Side Bends x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps
2: 0 lbs x 50 Normal reps
3: 0 lbs x 50 Normal reps

Notes: 50 performed on each side.
Frog-Legged Prayer Crunch x 3
Sets Abdomen
1: 0 lbs x 50 Normal reps
2: 0 lbs x 50 Normal reps
3: 0 lbs x 50 Normal reps
Smith Machine Stiff Legged Deadlift x 4
Sets Legs – Upper
1: 180 lbs x 10 Normal reps Superset
2: 180 lbs x 12 Normal reps Superset
3: 200 lbs x 10 Normal reps Superset
4: 200 lbs x 10 Normal reps Superset

Notes: This exercise really hits the hamstrings
Leg Sled x 4
Sets Legs – Lower
1: 270 lbs x 30 Normal reps Superset
2: 360 lbs x 30 Normal reps Superset
3: 450 lbs x 20 Normal reps Superset
4: 450 lbs x 20 Normal reps Superset

Notes: By keeping the legs fairly locked out and going through a full range of motion I really feel the calves being worked hard.
Seated Calf Raise x 4
Sets Legs – Lower
1: 90 lbs x 30 Normal reps Superset
2: 115 lbs x 20 Normal reps Superset
3: 125 lbs x 20 Normal reps Superset
4: 125 lbs x 20 Normal reps Superset

Notes: Calves feeling pumped! And vascular!
Notes
Short but intense leg workout. My strength was down somewhat my conditioning was showing.

Tuesday, July 26, 2011
Workout Summary
Name: Legs Superset Series
Start: 18:10 End: 18:55
Duration: 45 Minutes
Lying Hamstring Curl x 6
Sets Legs – Upper
1: 65 lbs x 20 Normal reps Warmup
2: 80 lbs x 20 Normal reps Warmup
3: 110 lbs x 15 Normal reps Superset
4: 140 lbs x 12 Normal reps Superset
5: 140 lbs x 12 Normal reps Superset
6: 155 lbs x 8 Normal reps Superset

Notes: Hamstrings feel strong after starting off on them. Each set was superset with leg extensions.
Leg Extension x 6
Sets Legs – Upper
1: 85 lbs x 20 Normal reps Warmup
2: 85 lbs x 20 Normal reps Warmup
3: 110 lbs x 15 Normal reps Superset
4: 170 lbs x 15 Normal reps Superset
5: 210 lbs x 15 Normal reps Superset
6: 250 lbs x 12 Normal reps Superset

Notes: Quads starting to show further separation. Feels strong after supersetting these with hamstrings. Good to focus on these without having depleted on compound movements first.
Wide Stance Leg Press x 4
Sets Legs – Upper
1: 270 lbs x 15 Normal reps Superset
2: 360 lbs x 15 Normal reps Superset
3: 450 lbs x 12 Normal reps Superset
4: 500 lbs x 12 Normal reps Superset

Notes: Leg press bench set at lowest angle and foot position angled high up and wide to hit more the inner thighs and sweeping quad separation.

Back & Cardio

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Monday, July 25, 2011

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Workout Summary

Name: Back

Start: 18:30 End: 19:10

Duration: 40 Minutes

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ISO Lateral High Row x 6

Sets Back

1: 40 lbs x 20 Normal reps Warmup
2: 40 lbs x 15 Normal reps Warmup
3: 80 lbs x 12 Normal reps
4: 90 lbs x 10 Normal reps
5: 100 lbs x 8 Normal reps
6: 60 lbs x 15 Normal reps

Notes: Starting off with some low-weight and higher volume sets really starts the workout off with a great pump.

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ISO Lateral Low Row x 4

Sets Back

1: 70 lbs x 12 Normal reps
2: 90 lbs x 12 Normal reps
3: 100 lbs x 10 Normal reps
4: 70 lbs x 20 Normal reps

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Machine V-Bar Row x 3

Sets Back

1: 115 lbs x 10 Normal reps
2: 115 lbs x 10 Normal reps
3: 75 lbs x 15 Normal reps

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Close Grip Underhand Lat Pulldown x 4

Sets Back

1: 150 lbs x 12 Normal reps
2: 165 lbs x 12 Normal reps
3: 180 lbs x 12 Normal reps
4: 135 lbs x 20 Normal reps To Failure

Monday, July 25, 2011

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Workout Summary

Name: Late Night Cardio

Start: 22:00 End: 23:00

Duration: 1 Hour

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Treadmill x 1

1 Hour Late Night Cardio

Notes: Worked up incline to level 10 and speed kept around 2.8 mph. Long strides to work hamstrings and glutes harder.

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