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real name
Kevin Richards
age
23
gender
Male
location
Shrewsbury, MA, US
gym
Centre City Gym & Fitness Center
occupation
Fitness Manager
Overall Goal
///
Compete
Become a natural pro
Progress & Goals
BEFORE
Sep 7, 2008
CURRENT
Aug 25, 2012
169.8 Lbs.
LEAN BODY MASS
6.2 Lbs.
BODY FAT
CURRENT WEIGHT
176
Lbs.
Oct 6, 2012
CURRENT BODY FAT
3.5
%
Oct 6, 2012
PROGRESS HISTORY
Lbs.
2008-09-07,2008-11-12,2008-12-07,2009-01-22,2009-02-23,2009-03-23,2009-03-28,2009-04-12,2009-04-26,2009-05-10,2009-05-16,2009-06-07,2009-06-21,2009-06-28,2009-07-12,2009-08-01,2009-08-16,2009-08-30,2009-09-05,2009-09-26,2009-10-16,2009-12-29,2010-01-10,2010-02-07,2010-02-15,2010-02-21,2010-02-28,2010-03-07,2010-03-14,2010-03-21,2010-03-28,2010-04-10,2010-04-17,2010-05-02,2010-05-08,2010-05-16,2010-06-07,2010-09-28,2011-03-22,2012-07-24,2012-08-27,2012-09-24,2012-10-06
187,192,193,191,195,191,187,185,184,182,180,176,182.5,184.6,189,192,194,198.6,196.2,200,200,198,198,194,192,188,187,189,191,188,188,190,188,183,182.5,182,178,194,186.5,192,182,177.5,176
%
2008-09-07,2008-11-12,2008-12-07,2009-01-22,2009-02-23,2009-03-23,2009-04-12,2009-04-26,2009-05-10,2009-06-07,2009-06-21,2009-06-28,2009-07-12,2009-08-01,2009-08-30,2009-09-26,2009-10-16,2009-12-29,2010-01-10,2010-02-07,2010-02-15,2010-02-21,2010-02-28,2010-03-07,2010-03-14,2010-03-21,2010-03-28,2010-04-10,2010-04-17,2010-05-02,2010-05-08,2010-05-16,2010-06-07,2010-09-28,2011-03-22,2012-07-24,2012-08-27,2012-09-24,2012-10-06
9,9,9,8.5,9.5,9,7.5,7,6,5,6,6,7,8.5,9,10,10,9.8,11.3,9.7,9.2,8.5,7.3,7.3,6.8,6.1,5.8,6.1,5.7,4.7,4.5,4.5,4,7.2,4.2,8,5.2,4,3.5
Lbs.
2008-09-07,2008-11-12,2008-12-07,2009-01-22,2009-02-23,2009-03-23,2009-03-28,2009-04-12,2009-04-26,2009-05-10,2009-05-16,2009-06-07,2009-06-21,2009-06-28,2009-07-12,2009-08-01,2009-08-16,2009-08-30,2009-09-05,2009-09-26,2009-10-16,2009-12-29,2010-01-10,2010-02-07,2010-02-15,2010-02-21,2010-02-28,2010-03-07,2010-03-14,2010-03-21,2010-03-28,2010-04-10,2010-04-17,2010-05-02,2010-05-08,2010-05-16,2010-06-07,2010-09-28,2011-03-22,2012-07-24,2012-08-27,2012-09-24,2012-10-06
170.2,174.7,175.6,174.8,176.5,173.8,170.2,171.1,171.1,171.1,169.2,167.2,171.6,173.5,175.8,175.7,177.5,180.7,178.5,180,180,178.6,175.6,175.2,174.3,172,173.3,175.2,178,176.5,177.1,178.4,177.3,174.4,174.3,173.8,170.9,180,178.7,176.6,172.5,170.4,169.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I've been asked a couple times for my workouts, especially my back one, so here is my current schedule
Monday: Whatever they have me do for the study
Tuesday: Chest, tri's, abs, cardio
Incline Bench (8, 6, 5, 20)
Flat Bench (8, 6, 5, 15-20)
Dips (3x12, failure)
Cable Crossover (15, 12, 10, 20)
Rope Triceps Pressdowns (3x8, 20)
Cable Crunches (2x30, 1x18)
Reverse Crunches (3xfailure)
Cardio (whatever i feel like doing, usually light)
Wendsday a.m.: Army PT
Wendsday p.m.: Back, bi's
Power Cleans (3x8, 5)
Wide Grip Pull-ups (However many sets it takes to
reach 50)
Cable/Compound Rows (8, 6, 5, 15-20)
Bent Over Rows (8, 6, 5, 20)
E-Z Bar Curls (2x12, 2x8)
Thursday: Legs
Romanian Deadlifts (8, 6, 6, 4)
Leg Press; varied foot positions (8, 6, 6, 4)
Leg Curls (15, 12, 10, 20)
Leg Extensions (15, 12, 12, 10, 20) [Extra set]
Standing Calf Raises (2x12, 10, 25)
Seated Calf Raises (2x12, 10, 25)
Friday a.m.: Army PT
Friday p.m.: Shoulders, traps, abs
Dumbell Military Presses (8, 6, 4, 20)
Tri-set raises (triple super-set side, bent side,
and front raises) (3x10)
Arnold Presses (3x8, 15-20)
Front Shrugs (10, 6)
Back Shrugs (10, 6)
Abs (repeat Tuesday)
Saturday: Bi's, tri's, abs, HIIT
Incline dumbell curls (8, 6, 5, 20)
Overhead Triceps Press (8, 6, 5, 20)
Concentration Curls (8, 6, 5, 20)
Close-grip Bench (8, 6, 5, 20)
Hammer Curls (8, 6, 5, 20)
Kick Backs (8, 6, 5, 20)
Ab Ripper (my bodyweight ab routine)
15 min. HIIT
For a complete customized schedule for you, e-mail me at:
kevin.richards@uconn.edu
Website: www.webstarts.com/nononsensefitness
Monday: Whatever they have me do for the study
Tuesday: Chest, tri's, abs, cardio
Incline Bench (8, 6, 5, 20)
Flat Bench (8, 6, 5, 15-20)
Dips (3x12, failure)
Cable Crossover (15, 12, 10, 20)
Rope Triceps Pressdowns (3x8, 20)
Cable Crunches (2x30, 1x18)
Reverse Crunches (3xfailure)
Cardio (whatever i feel like doing, usually light)
Wendsday a.m.: Army PT
Wendsday p.m.: Back, bi's
Power Cleans (3x8, 5)
Wide Grip Pull-ups (However many sets it takes to
reach 50)
Cable/Compound Rows (8, 6, 5, 15-20)
Bent Over Rows (8, 6, 5, 20)
E-Z Bar Curls (2x12, 2x8)
Thursday: Legs
Romanian Deadlifts (8, 6, 6, 4)
Leg Press; varied foot positions (8, 6, 6, 4)
Leg Curls (15, 12, 10, 20)
Leg Extensions (15, 12, 12, 10, 20) [Extra set]
Standing Calf Raises (2x12, 10, 25)
Seated Calf Raises (2x12, 10, 25)
Friday a.m.: Army PT
Friday p.m.: Shoulders, traps, abs
Dumbell Military Presses (8, 6, 4, 20)
Tri-set raises (triple super-set side, bent side,
and front raises) (3x10)
Arnold Presses (3x8, 15-20)
Front Shrugs (10, 6)
Back Shrugs (10, 6)
Abs (repeat Tuesday)
Saturday: Bi's, tri's, abs, HIIT
Incline dumbell curls (8, 6, 5, 20)
Overhead Triceps Press (8, 6, 5, 20)
Concentration Curls (8, 6, 5, 20)
Close-grip Bench (8, 6, 5, 20)
Hammer Curls (8, 6, 5, 20)
Kick Backs (8, 6, 5, 20)
Ab Ripper (my bodyweight ab routine)
15 min. HIIT
For a complete customized schedule for you, e-mail me at:
kevin.richards@uconn.edu
Website: www.webstarts.com/nononsensefitness
My Nutrition Program View My Full Nutrition Program
Cdt_Richards has not added any program information.
My Supplement Program View My Full Supplement Program
Cdt_Richards has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I actually try to enjoy and have fun with what I'm doing. I love seeing improvements.
Cdt_Richards rated Controlled Labs PROnom 23
as a
Nov 27, 2012
|
Review: This is a phenominal protein powder from Controlled Labs! I have been waiting for these guys to come out with a straight up protein for a while now, and just as with their other products, taste is among the best out there! Also, very clean as far as a sustained released powder goes, this is a winner!
Cdt_Richards rated Optimum Platinum PRE-
as a
Oct 16, 2012
|
Review: Overall, this is a very effective PWO. I really enjoyed the very clean, consistant energy it provided, free of jitters or anxiousness. Not the strongest energy or pump ever, but all around very solid. I approve, just be sure to add some creatine to get a better pump!
Cdt_Richards updated his weight from 177.5 Lbs. to 176 Lbs., a 1.5 Lb. loss in 12 days.
Oct 6, 2012 | Like
Visitor Comments
love002
hello
I am miss Celia ,i saw
your profile today at reviews.bodybuilding.com
i like it please contact me
for more details,about me
Email;( celialove33@yahoo.co.uk )
Dec 11, 2012 4:32am
kendafriend
Thanks Bro. Stay Focused On Your Goals & Keep God First! You'll Get There.
-Ken
Dec 2, 2012 2:33am
JonBB
You're welcome, Kevin. It is disappointing when you're looking for a win and miss it. Still, all your pics should be in an Anatomy 101 Text. Keep going strong and continued success!
Jon
Nov 13, 2012 6:56pm
JonBB
Hi Kevin- how's it going? How did you do in your last Comp? The 4 progress pics are incredible- you're shredded to the bone!!! The cuts and muscle separation are unreal- that's hard work, not news to you. I think the side tri is the best (if there is a best)- way to go. Keep up the great work!
Jon
Nov 12, 2012 12:55pm
JonBB
You're welcome, Kevin and thanks for the add. I'll keep my eye open to see you win!
Jon
Aug 27, 2012 12:48pm
JonBB
Hi Kevin- impressive BDB! Good set of guns, your traps, back and lats are totally ripped. Great striations thru your Christmas tree and can't beat the symmetry- nice work. Good luck prepping for your Comps!
Jon
Aug 27, 2012 11:12am
BrandonM.B
Fantastic work, streamlined and shredded but still awesome fullness in those pecs and delts, and good balance between upper and lower body! All the best with your training, and getting that pro card!
Aug 30, 2011 10:34am
iliftpesos
Yea bro I'm steppin up on stage with the big dudes finally. Good luck at your show you are looking sick in your avi. Hopefully we can step on stage together at Never Surrender or atleast meet up. Stay at it man I'll see you around.
Mar 24, 2011 4:10pm
iliftpesos
hey man saw your update great job .. picture is lookin great too .. definitely gotta catch up and get a training session in
Jun 18, 2010 10:53pm
EliasF90
Hey man, its eli, you just sent me a new workout plan. I uploaded some pics of me right now...its not impressive, as you'l see I have slacked a lot with my diet and training.
May 16, 2010 8:04pm
snowfreak
looking very lean... keep up the good work because it will always pay off in the end.
Apr 23, 2010 7:45pm
Cdt_Richards is now friends with toughman17.