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Post by RUBICON19 on Apr 19, 2006 13:57:36 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! ABSOLUTELY, MO!!!! I am really loving this training.
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Post by RUBICON19 on Apr 19, 2006 14:01:07 GMT -5
4/19/06
Flat bench 255 x 5 255 x 5 255 x 5
Incl smith 180 x 6 180 x 6, Drop-90 x 10
Flat db press 100 x 10 100 x 8, RP x 3
Low incline flye 50 x 12 60 x 7, RP x 3
Cable cross 65 x 12 70 x 12 ++
Mil press behind 135 x 7 145 x 4, Drop-95 x 10
DB side lats 25 x 12+ 25 x 12+
Close grip bench 185 x 9 185 x 7, Drop-135 x 6+
DB ext 80 x 12 100 x 6, Drop-70 x 6
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Post by RUBICON19 on Apr 20, 2006 14:49:48 GMT -5
4/20/06
Hang abs 1 x 15 2 x 15 3 x 15 SSW/ Tower hang abs 1 x 12 2 x 12 3 x 12
Decl twist crunch 1 x 12 2 x 12 SSW/ Rope crunch 100 x 15 150 x 12
Stair master 16 minutes, level 9 Random. 208 cals
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Post by TNA on Apr 20, 2006 15:51:14 GMT -5
Keep on rockin Randy!!! Looking great brother! #arockon6ha#
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Post by RUBICON19 on Apr 21, 2006 19:22:45 GMT -5
4/21/06
Wide chins w/ weight + 30 x 5 + 30 x 5 + 30 x 5
DB row 100 x 10 100 x 10 100 x 10
Close grip chins (Arched) BW x 10 BW x 10 BW x 10
Cable rows 200 x 10 200 x 10 200 x 10
EZ bar curl 100 x 10 100 x 10 100 x 10
Alt db curl 40 x 10 40 x 10 40 x 10
Great workout! Felt good.
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Post by mrky03 on Apr 21, 2006 19:47:28 GMT -5
Don't you just love heavy back day? Good workout, nice weight!
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Post by RUBICON19 on Apr 21, 2006 22:46:04 GMT -5
Don't you just love heavy back day? Good workout, nice weight! Hell, ya
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Post by RUBICON19 on Apr 23, 2006 10:12:36 GMT -5
4/22/06
Flat bench 255 x 8 255 x 6 235 x 7
Incl bench 185 x 8 185 x 8 185 x 8
Decl bench 245 x 6 225 x 8 225 x 8
Mil press behind 135 x 8 135 x 8 135 x 8
CG bench 185 x 8 185 x 8 185 x 8
Stairs 16 minutes, Level 10, Random, 229 cals
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Post by Tim Wescott on Apr 23, 2006 10:18:36 GMT -5
A serious basic pressing type workout!
Good one!! #arockon6ha#
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Post by RUBICON19 on Apr 23, 2006 15:26:41 GMT -5
DIET SAMPLE, SAT 4/22/06
1) 12 EGG WHITES + 2 YELLOWS FRIED IN SMART BALANCE + LOW FAT FETTA CHEESE + 1 GRAPEFRUIT
2) 6 OZ CHICKEN + SPINACH W/ SMART BALANCE
3) 2 SCOOPS WHEY + 1 CUP YOGURT + BERRY GREENS + 1 TBLSPN FLAX
4) OAT + FIBER PITA PIZZA W/ 6 OZ CHICKEN + LIGHT CHEESE + MUSHROOMS
5) 1 GRAPEFRUIT + 1 TBLSPN NATTY PB
6) 2 SCOOPS WHEY + 2 TBLSPNS NATYY PB
7) 6 OZ CHICKEN + EGGPLANT
8) SUGAR FREE JELLO + LIGHT COOLWHIP + 1-2 TBLPSN NATTY PB
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Post by TNA on Apr 23, 2006 20:01:56 GMT -5
Good diet Randy! I especially like your use of the Feta Cheese and Natty PB in the diet.
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Post by RUBICON19 on Apr 24, 2006 12:18:29 GMT -5
Good diet Randy! I especially like your use of the Feta Cheese and Natty PB in the diet. Doesnt even feel like dieting.. ;D
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Post by RUBICON19 on Apr 24, 2006 21:48:03 GMT -5
4/24/06
Squat 365 x 5 365 x 5 365 x 5
DB lunge 55 x 10 55 x 10 55 x 10
Leg ext 205 x 12 205 x 12 205 x 12
Leg curl 100 x 10 110 x 10 120 x 10
Stiff legs 225 x 10 250 x 10 315 x 10
Standing calf 220 x 15 220 x 15 220 x 13
Seated calf 140 x 15 140 x 15 140 x 15
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Post by RUBICON19 on Apr 25, 2006 12:39:47 GMT -5
4/25/06
Wide chin w/ weight + 35 x 5 + 35 x 5 + 35 x 5
DB row 105 x 8 105 x 8 105 x 8
Close grip chin w/ weight + 10 x 10 + 10 x 10 + 10 x 10
Cable row 210 x 10 210 x 10 210 x 10
DB rear delts 35 x 10 35 x 10 35 x 10
EZ bar curl 105 x 10 105 x 10 105 x 10
Incl db curl 35 x 10 35 x 10 35 x 10
Stair master, 20 minutes, Random, Level 11. Cals = 292
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Post by mrky03 on Apr 25, 2006 16:22:32 GMT -5
Keep it going! We just started using the smart balance in our house. Its tough getting everybody else to eat better!
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Post by TNA on Apr 25, 2006 18:13:22 GMT -5
Another good one Randy! #smileyapplause3ec#
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Post by chanman83 on Apr 26, 2006 8:19:14 GMT -5
4/25/06 Wide chin w/ weight + 35 x 5 + 35 x 5 + 35 x 5 Very nice! I used to SUCK so bad at these but I started to work on them and now I can do 25s for like 8 which is nice. Also I started to see it in my back more. Nice back workout man!
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Post by RUBICON19 on Apr 26, 2006 9:28:28 GMT -5
4/25/06 Wide chin w/ weight + 35 x 5 + 35 x 5 + 35 x 5 Very nice! I used to SUCK so bad at these but I started to work on them and now I can do 25s for like 8 which is nice. Also I started to see it in my back more. Nice back workout man! Thanks guys. Chan. They work great. (chins w/ weight) I was up to a 60 lb DB a while ago, but took some time from the exercise. I think its harder now, due to the new bar I am hanging off of. Its curved at the ends opossed to straight.
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Post by RUBICON19 on Apr 26, 2006 13:08:22 GMT -5
4/26/06
TRI SET:
FLITE flat bench 110 x 10 110 x 10 110 x 8 Incl DB flye 45 x 8 45 x 8 45 x 6 Decl. Bench 135 x 6 135 x 5 135 x 4
SUPERSET:
Incl FLITE press 180 x 8 180 x 8 180 x 6 Cable cross 50 x 10 50 x 10 50 x 10
SUPERSET:
DB side lats 30 x 10 30 x 10 30 x 10 FLITE shoulder press 90 x 10 90 x 10 90 x 10
TRI SET:
BB front raise 40 x 10 40 x 10 40 x 10 DB side lats 25 x 8 20 x 10 20 x 7, Drop - 15 x 3 DB rear delts 25 x 10 25 x 10 25 x 10
SUPERSET:
Lying cable ext 85 x 12 105 x 10 105 x 10 Rope pushdown 65 x 10 75 x 6 65 x 6, Drop - 55 x 4
SUPERSET:
BM overhead ext 80 x 12 80 x 10 Bench dip BW x 15 BW x 15
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Post by Tim Wescott on Apr 26, 2006 13:49:05 GMT -5
Yup......that type of training is torturous...I love it!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Impressive leg and back days also!! #arockon6ha#
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