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Post by RUBICON19 on Apr 1, 2006 18:20:47 GMT -5
4/1/06
CHEST / INTENSITY
Incl cable flye 45 x 10 45 x 10 45 x 8 SSW/ Incl smith press 125 x 7 120 x 6 110 x 6
Cable cross 65 x 10 65 x 10 65 x 8 SSW/ Decl bench 135 x 10 135 x 10 135 x 10
BM flye 130 x 7 Drop - 85 x 6 Drop - 70 x 6
130 x 6 Drop - 85 x 6 Drop - 70 x 6
BACK / VOLUME
Chins BW x 8 BW x 7 BW x 6
Seated cable row 160 x 10 170 x 10 180 x 10
Hammer pulldown 140 x 12 140 x 10 140 x 10
Pullover machine 90 x 18 80 x 18
TRAPS / POWER
BB shrug 315 x 5 365 x 5 405 x 5
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Post by Intensity on Apr 2, 2006 8:49:49 GMT -5
I always like your journal's titles... never thought of working in publicity ;D You seem focus and highly motivated since a couple of weeks... keep going Randy... and show us what you have in this journal!!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by RUBICON19 on Apr 3, 2006 13:56:08 GMT -5
4/3/06
DELTS / INTENSITY
Upright row (Did drop sets here) 115 x 8 115 x 6 115 x 6 SSW/ Behind neck press 135 x 8 135 x 7 135 x 6
TRISET BB front raise 50 x 10 50 x 10 50 x 10 DB side lats 30 x 8 25 x 8 25 x 8 Bent rear delts 40 x 8 35 x 8 35 x 8
BI's / VOLUME
EZ bar curl 80 x 8 90 x 8 100 x 8
Preacher curl 70 x 10 70 x 10 70 x 10
Incl db curl 30 x 12 30 x 10 25 x 10
Conc. curl 15 x 20 15 x 20
TRI's / POWER
Close Grip Rack press 205 x 3 rest 10 second 205 x 3 " " " 205 x 3 " " "
215 x 2 " " " 215 x 2 " " " 215 x 2 " " "
225 x 1 rest 10 seconds between all sets 225 x 1 225 x 1 225 x 1 225 x 1 225 x 1
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Post by RUBICON19 on Apr 4, 2006 15:36:12 GMT -5
4/4/06
Squat 315 x 10 315 x 10 315 x 10
DB lunges 55 x 10 55 x 9 55 x 8
Leg ext 210 x 12 210 x 12 210 x 11
Leg curl 120 x 10 120 x 10 120 x 8
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Post by RUBICON19 on Apr 5, 2006 14:56:05 GMT -5
4/5/06
Flat bench 260 x 4 250 x 5 250 x 5
Incl bench 185 x 8 185 x 6 155 x 10
DB flye 50 x 12 50 x 12
Incl cable flye 45 x 12 45 x 12
Cable cross 65 x 12 65 x 12
Mil press behind 135 x 5 135 x 5 135 x 5
DB side lats 25 x 10 35 x 10
Cable side lats 20 x 12 20 x 12
CG bench 205 x 5 205 x 5
Overhead DB ext 85 x 10 85 x 10
Push down 75 x 12 85 x 12
Tread. 20 minutes, Incl 3, Speed 3.5, Cals. 156
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Post by RUBICON19 on Apr 6, 2006 13:40:43 GMT -5
4/6/06
Chins BW x 10 BW x 8 +
EZ bar pullover 70 x 10 80 x 10+
Hammer pulldown 140 x 10 140 x 10+
Pulldown behind 150 x 10 160 x 10+
Hammer row R 90 x 10, L 90 x 10 R 135 x 10+, L 135 x 10+
DB shrug 110 x 10 110 x 10+
Cable rear lats 25 x 12 30 x 12+
Alt db curl 35 x 10 35 x 10+
Incl db curl 30 x 10 30 x 10+
Conc. curl 25 x 12+
DB Hammer curl 35 x 12+
Wrist curl 50 x 12
Reverse wrist curl 30 x 12
Super decl crunch BW x 15 BW x 15
Stair Master 15 minutes, Random, Level 10, Cals 208
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Post by Intensity on Apr 7, 2006 9:14:49 GMT -5
Randy, what does 10+ means? A kind of 10 reps + some partial reps or something like that?
Good job on those workouts… as usual!
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Post by RUBICON19 on Apr 7, 2006 14:19:32 GMT -5
You got it , MO. 10 + partials..
And Thanks
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Post by RUBICON19 on Apr 7, 2006 20:26:29 GMT -5
4/7/04 I am loving this. Cant get enough!!!!!!!!!!
Squat 135 x 20 185 x 15 225 x 12 275 x 10 315 x 8 365 x 6
Leg press 10 plates x 20 12 plates x 20 14 Plates x 20 16 Plates x 20
Leg ext 4 sets of 15 w/ 100lbs
Leg curl 80 x 20 90 x 15 100 x 12 100 x 8
Standing calf 4 sets + drop sets
Seated calf 4 sets + Drop set
Hanging abs
I havnt felt this good in years!!!!!!!! ;D
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Post by TNA on Apr 7, 2006 21:22:36 GMT -5
Looking great Randy! Excellent weight on those leg presses. #bbravosmiley8hh#
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Post by Tim Wescott on Apr 7, 2006 21:34:21 GMT -5
Great leg day Randy!! #arockon6ha#
I agree with Terry..........crazy leg presses!! #bnotworthysmiley5cb#
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Post by RUBICON19 on Apr 8, 2006 10:28:24 GMT -5
Thanks guys. The wheels come easy. Its the rest that needs more work. That was a FUN workout. I am going to shoot for 1000 lbs x 20 on leg press. Now thats what I call FUN!!!!!!
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Post by RUBICON19 on Apr 8, 2006 19:04:45 GMT -5
Okay guys. I am not keeping a log for now. Volume is too high and I am going by instincts. I dont want anything in my way. I will try to post some stuff.
Today 3/8/06
Bench 135 x 15 185 x 12 225 x 10 245 x 8 135 x 15
Incl Hammer press 90 x 15 140 x 12 160 x 10 180 x 6 200 x 6, drop - 110 x 6
Incl db flye 30 x 15 35 x 12 40 x 10 45 x 8
Flat flye 30 x 15 35 x 12 40 x 10 45 x 8
Cable cross 4 x 15,12,10,10 drop
Low- high cable 4 x 12
Middle cable 4 x 15,12,10,10 drop
Chest squeeze's 10 x 15 15 x 12
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Post by Intensity on Apr 10, 2006 10:51:23 GMT -5
At least Randy… keep giving us the highlights of your progression! It would also be great to have more details on the overall idea of your new training approach… and maybe diet?
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Post by Tim Wescott on Apr 10, 2006 11:11:36 GMT -5
Yeah Randy,I really enjoy this thread!!
#awtf6mm#
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Post by RUBICON19 on Apr 10, 2006 12:43:24 GMT -5
What I mean is that I am not keeping a writen log. I will give whatever details I can think of here though.
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Post by RUBICON19 on Apr 10, 2006 12:55:48 GMT -5
4/10/06 AM
DB side lats 25 x 10 25 x 10 25 x 10 25 x 10 SSW/ Bradford press ala TIM 70 x 10 70 x 10 70 x 10 70 x 10
Arnold press 35 x 12 40 x 10 45 x 8 50 x 6
DB front raise 20 x 12 x 3 sets SSW/ BM rear delts 85-95 x 12 x 3 sets
Cable side lats 15 x 20 20 x 15 25 x 15
Cable rear lats 20 x 15 25 x 12 30 x 10 30 x 10 Drop - 20 x 10
Cybex rear delts 4 plates x 20 6 plates x 20 8 plates x 20 10 plates x 20
Machine press 50 x 20 70 x 15 90 x 12
Smith shrug 90 x 20 180 x 15 200 x 12 180 x 15
Smith shrug behind 90 x 15 140 x 12-15 140 x 12-15
DB shrug 3 sets of 21's
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Post by RUBICON19 on Apr 10, 2006 12:58:31 GMT -5
As for diet. I had increased cals a bit. I was blowing off the thought of competing this season due to the progress I was making. Today I got a bet from a buddy of mine at the gym. He wants a race to 4%, so I guess its on.
My current diet is
Carbs about 350-400 grams Protein 300 grams Fats 60-90 grams
I am going to cut the carbs and increase the fat still keeping cals roughly around 3000 for starters.
GAME ON!!!
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Post by RUBICON19 on Apr 10, 2006 14:57:39 GMT -5
oh yeah. Forgot about Sunday.
Lat pulldown 5 x 6-15 Hammer pulldown 4 x 8-15 T bar row 4 x 6-12 CG pulldown 4 x 8-15 DB row 4 x 6-12 Machine row 3 x 15-20
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Post by Tim Wescott on Apr 10, 2006 15:16:47 GMT -5
As for diet. I had increased cals a bit. I was blowing off the thought of competing this season due to the progress I was making. Today I got a bet from a buddy of mine at the gym. He wants a race to 4%, so I guess its on. My current diet is Carbs about 350-400 grams Protein 300 grams Fats 60-90 grams I am going to cut the carbs and increase the fat still keeping cals roughly around 3000 for starters. GAME ON!!! Cool.............I love when someone issues a challenge!! #bconfetti2sq#
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