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Post by hossjob on Aug 15, 2006 10:52:49 GMT -5
Diet today: P 375 grams C 75 grams F 135 grams Much better. Stable energy and no stomach issues. Rubicon, those 135 grams of fat, is that TOTAL, as including what comes in foods like brown rice, beef, chicken, etc.. or are all those 135 grams from EFA's (flax, pb, almonds, etc..)
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Post by RUBICON19 on Aug 15, 2006 11:05:34 GMT -5
Nah. Thats total.. I have lowered a bit in yet another attempt to increase my carbs... This DC stuff realy rev's your metabolism.
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Post by mrky03 on Aug 15, 2006 16:40:31 GMT -5
Randy, those weights are climbing already! Do you like those reverse grip bench presses? I never really used them.
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Post by RUBICON19 on Aug 15, 2006 16:42:23 GMT -5
Randy, those weights are climbing already! Do you like those reverse grip bench presses? I never really used them. Just started when I started doing DC. I do realy like them. Tuff to get used to at first, but i can see how they will progress into a powerful exercise.
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Post by RUBICON19 on Aug 16, 2006 12:25:58 GMT -5
8/16/06 Alt. DB curl 60's x 14 RP Pin wheel's 35 x 14 Bi stretch x 70 Stiff leg deads 320 x 12 335 x 8 Leg press 18 plates x 8 12 plates x 20 Leg press calf 7 Plates x 12 DC Quad stretch x 60 Ham stretch x 60,60 Felt like I was going to toss my cookies through this whole workout. Tuff Sledd'n.... Got through it though. My Pre workout drink was to close to my workout ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by TNA on Aug 16, 2006 15:35:08 GMT -5
Sweet workout Randy!
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Post by RUBICON19 on Aug 16, 2006 15:40:20 GMT -5
Thanks "T"... Finally recovering over here..
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Post by mrky03 on Aug 16, 2006 16:26:19 GMT -5
Totally AWESOME!!!!
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Post by chanman83 on Aug 17, 2006 21:41:41 GMT -5
DEF see major strength in your workouts!!! Very nice leg workout!!! you rule!! I can't wait to see you on stage again next year. Those guys better watch out.
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Post by Hoopie on Aug 17, 2006 23:31:40 GMT -5
Banging good w/o Rubes! Sweet job! How are you planning your fat intake? Such as what kinds and how much per day?
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Post by RUBICON19 on Aug 18, 2006 5:29:30 GMT -5
HOOP's. My fat intake basically makes up whatever cals are left over after Protein and Carbs.. The lower the carbs the higher the fat.
If I have chicken I add a tblspn of almond butter. If its a pro shake I may add 2 tblspns natty pb... I guess its about 16 grams per meal. Except for carb meals, where I keep it low. I figure my body will be so fat addapted that when its time to shredd I can just take away a little bit of fat at a time and my body will be eating my own BF like there is no tomorrow.. This is all in an attempt to stay very lean this year while putting on a good amount of muscle.
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Post by RUBICON19 on Aug 18, 2006 5:30:30 GMT -5
"T", Joel, Chan.... Thanks alot guys..
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Post by mrky03 on Aug 18, 2006 12:39:28 GMT -5
Sounds like a plan Randy! I'm going to revamp my nutritional strategies after this show. I am never going to allow myself to get as fat as I did this past year again!
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Post by RUBICON19 on Aug 18, 2006 14:06:51 GMT -5
8/18/06
Incl bench 205 x 13 RP +
Chest stretch 50 x 60
Cybex delt press 220 x 17 RP +
Delt stretch x 65
Dip w/ weight 100 x 14 RP
Tri stretch 55 x 60
Hammer pulldown 220 x 14 RP +
Seated cable row 235 x 8 260 x 6
Hang stretch 60 x 50
Stretch x 60
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Post by RUBICON19 on Aug 20, 2006 21:56:21 GMT -5
Making some big changes this week. I am going to incorperate a bit of everything I did this past couple year's into my new routine. It will rotate something like P/RR/S, but with a bit more frequency. It will include many things that I have learned from DC training as well as hunderds of more ideas I have cluttering this head of mine. It will be a mutt I guess.. I am just bored. This happens often. The biggest reason is that I feel that my conditioning is slipping. I want it back. I will post todays workout tomorrow.
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Post by mrky03 on Aug 21, 2006 18:08:03 GMT -5
I love reading your posts Randy! You always keep it interesting!!
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Post by RUBICON19 on Aug 21, 2006 18:30:22 GMT -5
I love reading your posts Randy! You always keep it interesting!! I try!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Aug 21, 2006 18:32:28 GMT -5
8/20/06
Flat bench 245 x 6 245 x 6 245 x 5
Incl bench 205 x 4 205 x 4
Decl bench 225 x 6 225 x 6
CHEST STRETCH
BB curl 115 x 6 120 x 6 125 x 6
Alt db curl 50 x 6 55 x 6
DB hammer curl 45 x 6 50 x 6
BI STRETCH
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Post by RUBICON19 on Aug 21, 2006 18:34:57 GMT -5
8/21/06
Mil press behind 135 x 8 145 x 6 155 x 4
DB side lats leaning on incl bench (OUCH) 15 x 12
Smith upright row 70 x 12
DELT STRETCH
Close grip bench 185 x 8 205 x 8 225 x 6 245 x 3
Overhead db ext 80 x 12
TRICEP STRETCH
Walk Jule 5 miles
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Post by TNA on Aug 21, 2006 19:33:49 GMT -5
Absolutely brutal Randy! Nice one brother!!
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