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Post by RUBICON19 on Jun 25, 2011 11:58:39 GMT -5
6/25/11
EZbar curl
70 x 12
90 x 10
100 x 10
105 x 8
CG board press
135 x 11
225 x 10
245 x 6
245 x 5
Incl DB curl
25 x 15
30 x 11
30 x 8 Drop-25 x 4
Over head DB ext
80 x 15
90 x 12
95 x 10
Conc curl
25/20 x 7 sets of 8-12 (no rest arm to arm)
Tricep pushdown w strap
? X 7 sets of 8-12 (U go I go)
Walk run w/ Lili 3.5 miles
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Post by RUBICON19 on Jun 25, 2011 12:45:00 GMT -5
Yoke came in this week!!!
Texas Squat Bar is on its way!!!!
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Post by Tim Wescott on Jun 26, 2011 15:47:00 GMT -5
Nice training Randy,keep pushing bud!! Yoke,Texas Squat Bar..........fill me in I`m out of the powerlifting loop !!  |
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Post by RUBICON19 on Jun 27, 2011 12:12:27 GMT -5
6/27/11
5/3/1 (5/3/1+)
Bench
220 x 5
245 x 3
275 x 3*
Incl Bench
225 x 6
235 x 4
235 x 4
Low Incl DB press
115 x 6
115 x 6
Hammer press w/ Orange bands
110 x 6
130 x 6
SPARTAN RACE CONDITIONING!
Sledge hammer smashes on tire 10LBer x 30
Incl treadmill carrying 50LB dummy on shoulders. Speed 3.0. Incl 12 13 14 15 15. 2 mins each
Decl crunch w/ med ball toss 6LBer x 12
Burpee w/ 6LB med ball x 10
Plate V's 25LBer x 30
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Post by RUBICON19 on Jun 27, 2011 14:07:37 GMT -5
Nice training Randy,keep pushing bud!! Yoke,Texas Squat Bar..........fill me in I`m out of the powerlifting loop !! Texas squat bar is a competition squat bar. The Yoke is for Strongman |
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Post by RUBICON19 on Jun 27, 2011 20:18:15 GMT -5
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Post by RUBICON19 on Jun 28, 2011 12:50:44 GMT -5
6/28/11
BW 217
5/3/1 (5/3/1+)
Squat
330 x 5
375 x 3
420 x 2*
Leg press
16 plates x 6
18 plates x 6
20 plates x 4
Strive leg curl
90 x 6
100 x 6
110 x 6
Leg press calf
18 plates x 10
20 plates x 10
Cardio and/or condition still to come
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Post by RUBICON19 on Jun 28, 2011 13:40:24 GMT -5
6/28/11 continued
Treadmill
Minute Intervals
20 mins
Speeds 5.0,5.5,6.0,6.5,7.0 (7.5,8.0)
Cals 331
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Post by Tim Wescott on Jun 28, 2011 19:44:47 GMT -5
Damn good numbers Randy!! Props brother!  |
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Post by RUBICON19 on Jun 29, 2011 14:17:49 GMT -5
Thanks Tim!! Was really trying to build up some good strength this year
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Post by RUBICON19 on Jun 29, 2011 14:37:49 GMT -5
Ask yourself "What are ypu going to do today?" More importantly "How are you going to do it!?" The BEST Motivation |
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Post by RUBICON19 on Jun 30, 2011 11:11:22 GMT -5
6/30/11
BW 216
5/3/1 (5/3/1+)
Steel log press
125 x 5
140 x 3
155 x 4*
DE bench w/ red bands
165 x 3 3 3 3 3 3
Seated Mil press
185 x 6
185 x 4
185 x 4
DB side lats
40 x 6
45 x 6
Eliptical x 2 min warm up
Eliptical x 3 HITs 45/15
Battle rope x 3 HITs 45/15
Eliptical x 3 HITs 45/15
Battle rope x 3 HITs 45/15
Eliptical x 3 HITs 45/15
Eliptical x 2 min cool down
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Post by RUBICON19 on Jun 30, 2011 18:52:26 GMT -5
Bonus PM chest workout
About 10-15 mind
Incl DB press
80 x 12
85 x 10
Low Incl DB flye
40 x 12
45 x 12
Incl cable flye
7 x 12
7 x 12 + X reps
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Post by RUBICON19 on Jul 1, 2011 13:15:59 GMT -5
7/1/11
BW 218
5/3/1 (5/3/1+)
Just stayed with persribed reps today. Lil beat.
Deads
370 x 5
415 x 3
465 x 1
Wide chin (Fat Bars)
BW x 12 10 8
DB pullover
95 x 12
V Bar pulldown
165 x 12
180 x 8 RP x 4
Hammer one arm row
180 x 12
180 x 12
BB shrug
315 x 12
365 x 12
Cable rear delts
30 x 12
35 x 12
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Post by RUBICON19 on Jul 1, 2011 18:46:35 GMT -5
7/1/11 Continued
Lilianna is 11 months old today. Man, time FLIES!!
Ez bar curl
110 x 12
110 x 8 RP x 2
CG board press
225 x 10
225 x 8
Incl DB curl
35 x 12
40 x 8 Drop- 35 x 4
Overhead DB ext
95 x 12
95 x 12
Conc. Curl
30 x 12
35 x 8 RP 3
Tricep pushdown
150 x 12
165 x 12
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Post by RUBICON19 on Jul 2, 2011 8:45:26 GMT -5
7/2/11 Ran outside pushining Lili in the Bob  3.5 miles'ish Now off to get 11 month photos and hit up TRH!!! |
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Post by RUBICON19 on Jul 2, 2011 16:36:33 GMT -5
7/2/11 Continued
Just finished up an hour skate on the Lexington bike path with Jen and Lili. Lost a front wheel, so cut it short
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Post by RUBICON19 on Jul 2, 2011 18:15:43 GMT -5
90% lean burger sliced in half. Fill with 1 TBLspn Natty PB. Top with 1 omega 3 egg. YUM!  |
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Post by RUBICON19 on Jul 4, 2011 10:45:51 GMT -5
7/4/11
5/3/1 (DELOAD)
Flat bench
115 x 5
145 x 5
175 x 5
Flat DB press
105 x 10
110 x 8
115 x 6
Wide chins (FAT bars)
BW x 10
BW + 20 x 6
BW x 8
Flat DB flye
50 x 12
55 x 10
DB pullover
100 x 12
Hammer press w/ orange bands
+ 50 x 12
+ 50 x 10 RP 2
V bar pulldown
180 x 12
195 x 12
BB shrug
315 x 12
365 x 12
Close grip cable upright row
120 x 12
135 x 12
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Post by masterschamp on Jul 4, 2011 22:46:46 GMT -5
Randy,
Congratulations on becoming a father....you have hundreds of miles ahead of you, and I promise it will be the most meaningful journey of your life. Great training.
Keith
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