Oct 26, 2009 5:25pm

Hi. Thanks for the note. Workouts are going well. Restarting diet for last competition of the year next month. 4 weeks to go. Nice update pics there. I can see the arms improving though the hard work.

Oct 25, 2009 8:29pm

Sounds great man..I hope you have or had a good one.. Steve

Oct 21, 2009 8:33am

Hey Richard! Workouts are going great, thanks! How are things going for you?

Oct 20, 2009 5:23am

Thanks!

Oct 19, 2009 2:14pm

Thanks Richard!Have a GREAT week!

Oct 2, 2009 5:35pm

Thanks!! And thanks for stopping in!

Sep 29, 2009 10:28pm

Big Rich! Thanks man!..Still workin on it! Hope all is well!

Sep 28, 2009 7:23pm

thanks for the comment and workouts are going great!!!

Sep 27, 2009 8:22am

thats what my scale reads just finished a bulk 3 weeks ago now leaning out again!! i did loose the abs but packed on some good size

Sep 25, 2009 9:17pm

Thanks alot my friend that really means alot to me. I have total confidence in my outcome knowing I have such great people like yourself standing behind me! Your doing good man, keep pushing yourself hard to realize your goals. God bless!

Sep 25, 2009 9:02am

My nutrition is about to get much simlper. It's all good! Have a nice weekend. Juliet

Sep 24, 2009 10:29pm

I'm doing ok. Trying to eat cleaner and shed some more weight. Gets hard sometimes because a lot of friends/family just eat whatever they want.

Sep 24, 2009 2:22am

Hey Richard. How's your training going? Progress pics look great!

Sep 19, 2009 6:30pm

Yep just got back from Maui! fully rested and ready to hit it again..You know I have lived in AK my whole life and have yet to make it to Juneau! Gotta make that a priority sometime. You still rockin' it?!?

Sep 19, 2009 10:56am

hey, well i only work my abs when im cutting but i know that ur abs just like anything else on your body and how it's made up is based on your genetics. but otherwise i never bother doing them

Sep 18, 2009 8:50am

just noticed u left a picture comment thank u very much !! keep up the awesome job on ur end my friend!!

Sep 13, 2009 11:18pm

Thanks alot i appreciate it! it means alot to me having your support! If it wasnt for you all than i would have never had the courage to do it thank you very much!! -Elijah

Sep 11, 2009 8:49am

No problem man! Lyrics from a song that motivates me: Well a son's gonna rise in a mile In a mile You'll be feeling fine In a mile you will see After me You'll be out of the dark, yeah You'll get your shot. I take from it that no matter how long the road is ahead, you'll get through it!

Sep 10, 2009 7:29pm

Thanks for the bday wish man, sorry the reply is late..I need in gym pics for the new site..Spread the word..Steve

Sep 10, 2009 6:29pm

brother stay at it man, think about it, you can only get better from where you are now if you stay the course! you're gonna be one big mofo someday, never forget that!! stay at it and give it hell!! -justin.