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Post by TNA on Apr 10, 2006 17:06:15 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!!! Sounds great Randy! Best of luck brother. IT'S ON!!! #dreambig0ta#
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Post by RUBICON19 on Apr 10, 2006 17:52:58 GMT -5
Still in limbo about this cutting thing. I am make such great progress that I am unsure if I want to cut cals. One side says "YES" the other says "NO" Dunno? ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by RUBICON19 on Apr 10, 2006 19:06:11 GMT -5
4/10/06 PM
Alt db curl 20 x 20 25 x 15 30 x 12 35 x 10 40 x 8 SSW/ CG bench 135 x 20 155 x 15 175 x 12 185 x 10 195 x 8
Incl db curl 15 x 20 20 x 15 25 x 12 30 x 10 SSW/ French press 60 x 20 70 x 15 90 x 12 90 x 10
Lying db ext. 20 x 15 25 x 12 30 x 10 35 x 8 SSW/ Reverse curl 30 x 15 40 x 12 50 x 10 50 x 10
Conc curl 25 x 12 25 x 12 25 x 12
Over head one arm db ext 15 x 15 20 x 12 20 x 12
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Post by RUBICON19 on Apr 11, 2006 6:31:33 GMT -5
DIET
1) Protein pancakes : 1/2 cup oats, 1/2 cup low fat cott. cheese, 6 egg whites + 1 yellow. 1 tblspn Udo's oil 1 banana sugar free syrup
2) 6.5 oz sweet potato 5 oz chicken brocc. 1/2 oz walnuts
3) same as (2)
4) post workout 1/2 cup oats 2 scoops whey 1 + 3/4 tblspn natty PB
5) same as (2+3)
6) post workout (same as 4)
7) LARGE salad with beans 5 oz fish or chicken oil dressing Maybe fruit
OR
Same as (2+3+5)
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Post by Lux on Apr 11, 2006 12:17:42 GMT -5
Now thats a tough choice!! Race to be ripped, or focus on becoming a monster through your new enthusiasm?
Whenever i get a decision that is too tough to handle, i always turn to the scientific approach . . . . . toss a coin ;D
I personally would be tempted to tear into this training and squeeze every last ounce of gain from it before i reissued the challenge of 4% . . . . but thats only because i'm the size of a ninja ;D
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Post by RUBICON19 on Apr 11, 2006 14:04:50 GMT -5
Now thats a tough choice!! Race to be ripped, or focus on becoming a monster through your new enthusiasm? Whenever i get a decision that is too tough to handle, i always turn to the scientific approach . . . . . toss a coin ;D I personally would be tempted to tear into this training and squeeze every last ounce of gain from it before i reissued the challenge of 4% . . . . but thats only because i'm the size of a ninja ;D LOL. I have seen some pretty big Ninja's!!!
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Post by RUBICON19 on Apr 11, 2006 14:06:48 GMT -5
4/11/06 AM
Squat 135 x 15 225 x 12 275 x 10 315 x 8 365 x 6 225 x 20
DB walking lunge 25 x 12 steps each leg 35 x 12 40 x 12 45 x 12
Step ups 20 x 15 25 x 15 30 x 15 35 x 15
Leg ext 100 x 15 110 x 15 120 x 15 130 x 15
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Post by TNA on Apr 11, 2006 19:24:11 GMT -5
Randy, once again, a very nice leg workout. Just a question for you. How low do you go in your squats? Ass to the floor or parallel?
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Post by RUBICON19 on Apr 11, 2006 20:57:14 GMT -5
Paralell or just a bit below. I dont see any need for the ass to the floor thing. As long as I break paralell. I hate the half assers.
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Post by RUBICON19 on Apr 12, 2006 13:02:04 GMT -5
4/12/06
Incl bench 185 x 10 185 x 10 185 x 9
Flat db press 100 x 10 100 x 8 100 x 8
DB flye 50 x 12 50 x 12 50 x 12
Mil press behind 115 x 10 115 x 10 115 x 10
Seated db side lats 20 x 12 20 x 12 20 x 12
CG bench 185 x 8 165 x 10 165 x 10
Push down 85 x 12 85 x 12 85 x 12
Decl abs BW x 15 BW x 15 BW x 12
Weak from training shoulders and arms on Tuesday, but all in all a great workout.
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Post by TNA on Apr 12, 2006 17:00:38 GMT -5
Paralell or just a bit below. I dont see any need for the ass to the floor thing. As long as I break paralell. I hate the half assers. Okay, so you're like me. I see some guys at the gym going ass to the floor and the first thought running through my mind is their knees must be mush! I know mine can't handle ass to the floor because of my football days.
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Post by RUBICON19 on Apr 12, 2006 19:37:26 GMT -5
I hear ya. I dont know why they do that. NO POINT!!! Have you ever seen a power lifter at an event go ass to the floor? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by RUBICON19 on Apr 13, 2006 14:10:31 GMT -5
4/13/06
Chins BW x 10 BW x 10 BW x 10
DB row 80 x 10 85 x 10 90 x 10
Hammer pulldown 140 x 12 150 x 12 160 x 12
DB shrug 100 x 10 110 x 10 120 x 10
Bent over laterals 25 x 12 25 x 12 25 x 12
Scott preacher curls 60 x 10 70 x 10 70 x 10
Incl db curl 30 x 12 30 x 12 30 x 12
Hang abs 15 15 15
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Post by RUBICON19 on Apr 14, 2006 19:54:26 GMT -5
4/13/06
Squat 135 x 15 225 x 12 275 x 10 315 x 8 365 x 6 325 x 12 Super set W/ Leg ext 150 x 12
Deads 135 x 12 225 x 10 315 x 8 365 x 6 315 x 12 SSW/ Hypers 50 x 12
Standing calf 160 x 12 175 x 10 190 x 8 205 x 6 190 x 12 SSW/ Seated calf 90 x 12
Hang abs 5 x 12 W/ last one SSW/ X bench crunch x 12
This was the MOST BRUTAL workout that I have done in a long time!!!!!! HOLY "S"
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Post by mrky03 on Apr 14, 2006 22:31:39 GMT -5
Awesome workout man! I just checked out your journal, you're progressing well!
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Post by masterschamp on Apr 15, 2006 11:40:46 GMT -5
THAT'S what I'm talkin about!!!
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Post by RUBICON19 on Apr 17, 2006 16:20:57 GMT -5
4/17/06
Chins + 10 x 10 + 20 x 6, Drop-BW x 4+
EZ bar pullover 90 x 12 110 x 7, Drop-90 x 6
Hammer pulldown 150 x 12 170 x 8, Drop-150 x 5+
Hammer row 140 x 12 ea. 165 x 8, Drop-140 x 5+
DB shrug 115 x 10 115 x 10
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Post by RUBICON19 on Apr 18, 2006 12:35:50 GMT -5
4/18/06
Squat 315 x 10 315 x 10 315 x 10
Leg ext 250 x 12 260 x 8, Drop-170 x 6 +
DB lunge 50 x 12
Hack squat (Non lock) 270 x 12
Leg curl 120 x 10 150 x 6, Drop-100 x 6 +
Stiff legs 225 x 10 250 x 10 +
Hypers BW x 20 +
Stand calf 205 x 15 205 x 15 205 x 15
Seated calf 135 x 15 135 x 15
+ = Partials
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Post by mrky03 on Apr 18, 2006 16:40:58 GMT -5
Good solid training! looking good!
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Post by Intensity on Apr 19, 2006 11:48:36 GMT -5
Good job Randy! I particularly like your last 2 sessions... drop sets are my favorite sets! It would be great to train together someday! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Maybe a day or two before Disney!
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