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Post by RUBICON19 on Apr 27, 2006 14:11:57 GMT -5
4/27/06
Deads 365 x 5 365 x 5 365 x 5
Leg press 17 plates x 17
One leg ext 70 x 12 80 x 12 80 x 12
One leg curl 60 x 12 60 x 10 60 x 8
Leg press calf 8 plates x 15 8 plates x 15 8 plates x 15
Standing DB calf 10 x 18 10 x 15 10 x 15
Adductor 120 x 12 120 x 12 120 x 12 SUPERSET W/ Abductor 120 x 12 120 x 12 120 x 12
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Post by TNA on Apr 27, 2006 20:14:27 GMT -5
Another nice one Randy!! #smileyapplause3ec#
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Post by RUBICON19 on Apr 28, 2006 14:21:15 GMT -5
Thanks "T"
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Post by Intensity on Apr 28, 2006 14:31:00 GMT -5
4/26/06 TRI SET:FLITE flat bench110 x 10 110 x 10 110 x 8 Incl DB flye45 x 8 45 x 8 45 x 6 Decl. Bench135 x 6 135 x 5 135 x 4 SUPERSET:Incl FLITE press180 x 8 180 x 8 180 x 6 Cable cross50 x 10 50 x 10 50 x 10 SUPERSET:DB side lats30 x 10 30 x 10 30 x 10 FLITE shoulder press90 x 10 90 x 10 90 x 10 TRI SET:BB front raise40 x 10 40 x 10 40 x 10 DB side lats25 x 8 20 x 10 20 x 7, Drop - 15 x 3 DB rear delts25 x 10 25 x 10 25 x 10 SUPERSET:Lying cable ext85 x 12 105 x 10 105 x 10 Rope pushdown65 x 10 75 x 6 65 x 6, Drop - 55 x 4 SUPERSET:BM overhead ext80 x 12 80 x 10 Bench dipBW x 15 BW x 15 That's it…. I confirm…. It's official: I'M SCARED! Randy, i've always considered myself as someone extremely intense (in the gym ![;)](//storage.proboards.com/forum/images/smiley/wink.png) )… but i very like to do one of those crazy training with you… i think we could have fun ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Hey Randy… my first legs and chest workouts with the every 4 days split were terrible… i'll give this split another try this week but...
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Post by RUBICON19 on Apr 28, 2006 14:35:18 GMT -5
Keep me posted Mo....
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Post by RUBICON19 on Apr 28, 2006 18:34:31 GMT -5
4/28/06
Wide pulldown 200 x 10 210 x 10 220 x 10
Seated cable row 210 x 10 220 x 8 220 x 9
Close grip "V" bar pulldown 200 x 8 200 x 8 200 x 7
Flite shrug 180 x 10 180 x 10 180 x 10
Cable rear delt 25 x 12 30 x 12 30 x 12
Preacher curl 80 x 10 80 x 10 80 x 10
Conc curl 30 x 10 30 x 10 30 x 10
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Post by Tim Wescott on Apr 28, 2006 18:37:05 GMT -5
Another good one goes into the record books!! #thumbsupsmileyanim9lp#
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Post by mrky03 on Apr 28, 2006 18:57:51 GMT -5
Intensity for immensity! #bpressingsmiley9yk#
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Post by RUBICON19 on Apr 28, 2006 19:26:05 GMT -5
Intensity for immensity! #bpressingsmiley9yk# I like that one!!! ;D
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Post by RUBICON19 on Apr 28, 2006 19:28:07 GMT -5
Cals still @ 3000. Fat keeps pealing off, so I wont drop them just yet.
Break down is:
Protein 375 grams Fat 133 grams Carbs 75 grams
Also still no real cardio plan yet. Just walking the dog 4 miles per day
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Post by TNA on Apr 28, 2006 20:18:50 GMT -5
Good stuff Randy!!#smileycool2ks# Any idea what the BF% is at?
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Post by RUBICON19 on Apr 29, 2006 10:32:43 GMT -5
Good stuff Randy!!#smileycool2ks# Any idea what the BF% is at? ummmmm.. 6-8%
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Post by RUBICON19 on Apr 29, 2006 18:36:55 GMT -5
4/29/06
Incl bench 185 x 10 185 x 8 185 x 7
Flat db press 100 x 8 90 x 10 90 x 10
Incl cable flye 50 x 12 50 x 10 50 x 12
Cable cross 65 x 12 65 x 12 65 x 12
Seated db press 70 x 6 50 x 12 50 x 12
Cable side lats 20 x 12 20 x 12 20 x 12 20 x 10 20 x 10 15 x 12
Decl ez bar ext 90 x 10 90 x 10 90 x 10
One arm cable pushdown 35 x 12 35 x 12 35 x 12
PATHETIC day!!!!!!!! Very weak as you can see. I attribute it to my crazy chest day on Weds. TOO much.
I will be carbing up tonight AND tomorrow. 7 meals. 53grams carbs ea., 20grams fat ea., about 10 grams pro ea.
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Post by Intensity on Apr 30, 2006 9:21:47 GMT -5
Dont worry Randy... 99% of those workouts seem solid... you'll have your revenge on the next chest session! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) ps: 6-8%... Randy, seriously, you are the "PICS PICS PICS" Godfather so you really need to send me pics via email... i'll do the posting job for you! PICS PICS PICS!
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Post by RUBICON19 on Apr 30, 2006 9:58:29 GMT -5
Dont worry Randy... 99% of those workouts seem solid... you'll have your revenge on the next chest session! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) ps: 6-8%... Randy, seriously, you are the "PICS PICS PICS" Godfather so you really need to send me pics via email... i'll do the posting job for you! PICS PICS PICS! I need to take some first. We forgot the camera yesterday. I like to keep you in suspense... ;D
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Post by RUBICON19 on May 1, 2006 14:57:44 GMT -5
5/1/06
Squats 320 x 10 320 x 10 320 x 10
DB lunges 60 x 10 60 x 10 60 x 8
Leg ext 210 x 12 210 x 12 210 x 12
Leg curl 110 x 12 110 x 12 110 x 9
Stiff legs 250 x 10 250 x 10 250 x 10
Standing calf 220 x 15 220 x 15 220 x 15
Seated calf 150 x 15 150 x 15 150 x 15
Good workout even with my food hangover.... ;D
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Post by RUBICON19 on May 1, 2006 15:22:13 GMT -5
Well. It may actually happen. I may shoot for a show on July 29th. ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by mrky03 on May 1, 2006 16:01:32 GMT -5
Good deal, you know we're gonna want to see pics!
Great workout!
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Post by TNA on May 1, 2006 18:18:54 GMT -5
Well. It may actually happen. I may shoot for a show on July 29th. ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Way to go Randy!! W/O looks awesome once again.
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Post by Tim Wescott on May 1, 2006 19:18:33 GMT -5
Good one bro..........have fun walking tomorrow!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) What show ya` thinking about?
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