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Post by RUBICON19 on Oct 16, 2006 12:45:06 GMT -5
10/16/06 All new exercises in a new order deserves a new journal. So, HERE WE GO!!! WATCHOUTNOW!!
Flat bench press 245 x 6 245 x 6 245 x 6
Incl bench 185 x 6 205 x 5 205 x 5
Decl. Bench 245 x 6 245 x 6
BB curl 105 x 6 105 x 6
Alt db curl 45 x 6 50 x 6
DB hammer curl 40 x 6 45 x 6
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Post by mrky03 on Oct 16, 2006 17:37:54 GMT -5
Hmmm, looks interesting! Lets crank it up Randy!
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Post by Tim Wescott on Oct 16, 2006 21:13:20 GMT -5
Watchoutnow!!
P/RR/S again bro?
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Post by RUBICON19 on Oct 17, 2006 7:00:01 GMT -5
Watchoutnow!! P/RR/S again bro? Yeah. With a twist. I really got alot out of training each BP 2X per week and I still highly recomend it. I am also a fan of switching things up (3 week rotation) within the parimeters of progression. What I noticed is great growth in my lagging body parts with the 2 x per week training. Much less soreness than 1 x per week, but with my strong body parts, it didnt seem to make a difference. I liked not having sore legs for a whole week, but if doing them 2 x per week was of no use other than that, than I would rather deal with the soreness and hit them once in order to give my body better rest. Now. I am going to try to go about 6 weeks hitting everything 1 x per week. After that I will specialize on one weak body part for about 3-4 weeks straight by hitting it 2 x per week. I would have to assume this would help with recovery and let that BP grow the best. Have to wait and see!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by RUBICON19 on Oct 17, 2006 12:23:30 GMT -5
10/17/06 Squat 365 x 6 365 x 6 365 x 6 Bottom Rack squats (I think I am going to be very SORE!!) ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) 225 x 6 245 x 6 Stiff leg deads 315 x 6 325 x 6 335 x 6
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Post by Tim Wescott on Oct 17, 2006 12:48:58 GMT -5
Nice squats Randy!! What are bottom rack squats? ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by Tim Wescott on Oct 17, 2006 12:52:36 GMT -5
Watchoutnow!! P/RR/S again bro? Yeah. With a twist. I really got alot out of training each BP 2X per week and I still highly recomend it. I am also a fan of switching things up (3 week rotation) within the parimeters of progression. What I noticed is great growth in my lagging body parts with the 2 x per week training. Much less soreness than 1 x per week, but with my strong body parts, it didnt seem to make a difference. I liked not having sore legs for a whole week, but if doing them 2 x per week was of no use other than that, than I would rather deal with the soreness and hit them once in order to give my body better rest. Now. I am going to try to go about 6 weeks hitting everything 1 x per week. After that I will specialize on one weak body part for about 3-4 weeks straight by hitting it 2 x per week. I would have to assume this would help with recovery and let that BP grow the best. Have to wait and see!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Sounds like a good plan bro!! I`m liking this twice a week for each bodypart....getting a lot stronger and looking much bigger already. My abs are disappearing fast,but I can always get them back.........................I hope!!! ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by RUBICON19 on Oct 17, 2006 14:16:01 GMT -5
Tim. Bottom rack squats are done in a power rack. You set the pins very low. You have to crouch down into a ass to the grass position to get under the bar, then you squat from the bottom up, blasting out of the hole. You go back down and rest the bar on the rack for a sec. and then blast back up again. BRUTAL!!
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Post by RUBICON19 on Oct 17, 2006 14:16:38 GMT -5
Yeah. With a twist. I really got alot out of training each BP 2X per week and I still highly recomend it. I am also a fan of switching things up (3 week rotation) within the parimeters of progression. What I noticed is great growth in my lagging body parts with the 2 x per week training. Much less soreness than 1 x per week, but with my strong body parts, it didnt seem to make a difference. I liked not having sore legs for a whole week, but if doing them 2 x per week was of no use other than that, than I would rather deal with the soreness and hit them once in order to give my body better rest. Now. I am going to try to go about 6 weeks hitting everything 1 x per week. After that I will specialize on one weak body part for about 3-4 weeks straight by hitting it 2 x per week. I would have to assume this would help with recovery and let that BP grow the best. Have to wait and see!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Sounds like a good plan bro!! I`m liking this twice a week for each bodypart....getting a lot stronger and looking much bigger already. My abs are disappearing fast,but I can always get them back.........................I hope!!! ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Great stuff Tim. Keep it up.
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Post by mrky03 on Oct 17, 2006 15:16:16 GMT -5
Ouch! Never heard of bottom rack squats either! Sounds like fun!
I've read all the material on P/RR/S and am pretty much sold on the concept. Now I just have to put it into action! Sounds like you have some good ideas on it though. I need to bring up some weak points this year, particularly my hamstrings and outer sweep to my quads.
Whats your diet look like currently?
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Post by RUBICON19 on Oct 17, 2006 18:24:37 GMT -5
Ouch! Never heard of bottom rack squats either! Sounds like fun! I've read all the material on P/RR/S and am pretty much sold on the concept. Now I just have to put it into action! Sounds like you have some good ideas on it though. I need to bring up some weak points this year, particularly my hamstrings and outer sweep to my quads. Whats your diet look like currently? OH boy Joel. My diet is all over the place. Mainly good foods, but I cant figure out how many carbs I need. Drives me nuts. I have been fluctuating between 200-400 grams per day. Protein ia at about 300-400 and fat is around 50-100 grams per day. I am thinking of trying to keep cals high, but add HIT cardio to my days. YOU? As for the rack squats. GREAT exercise. Really helps teach people how to squat properly as well as adds much strength to your regular squat. Nails the Ham's too. Its just like Rack bench press or Rack shoulder press.. You guys have to try these sometime. Garauntee you will love them
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Post by mrky03 on Oct 17, 2006 18:34:59 GMT -5
I will! I gotta bring up my legs! My wife says that was a major difference for my placing at the show!
I'm going to do HIT cardio at least 3 days a week. Trying to wrap most of my carbs around my workouts. Kinda like they recommend on the ast-ss.com website. I think you need enough carbs to replenish your glycogen stores without taking in too many to get fat.
What are you getting most of your protein from? Do you use alot of supplements?
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Post by RUBICON19 on Oct 17, 2006 19:03:53 GMT -5
I am going anti Supp's.... They drive me nuts. This one, That one, The other one is better. Blahhhh, Blahhh, Blahhh... I think my new goal will be to put all the money away that I dont spend on supp's.. I may change my mind, but I doubt it. I was just recently trying to get to the bottom of this whole Waxy Maize thing and just ended up more confused than I began with, so I will do it with food. Even PWO. I have been doing 1 cup grape juice on the way out of the gym and then my protein pancakes when I get home..
I too plan to do some serious HIT cardio. That way I think we can eat more..
The Rack squats will Def. help with the legs. Do you have access to a power rack?
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Post by RUBICON19 on Oct 17, 2006 20:53:44 GMT -5
Tomorrows projected diet
1) Protein pancakes, Honey, Nuts, Grapefruit juice
2) 6 oz chicken, Broccoli, 6 oz sweet potato
3) POST WORKOUT, 1 cup grape juice, 15 minutes later- protein pancakes
4) 6 oz chicken, spinach, 1 cup brown rice
5) 1 grain bagel, 12 egg whites, couple yolks, light cheese
6) 6 oz lean ground beef, 1 cup pasta or brown rice, sauce
7) Top round steak, Mixed veggies, Maybe potato
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Post by RUBICON19 on Oct 18, 2006 10:29:49 GMT -5
10/18/06
Standing calf 295 x 10 295 x 10 295 x 10
Leg press calf 12 Plates x 10 14 Plates x 10
BB wrist curls 60 x 10 70 x 10 80 x 10
Decl abs L2 x 12 L2 x 12 L2 x 12
Cable rope crunch 120 x 12 130 x 12
Tread 15 mintes, Random, Speed 3.5, Level 8, 111 Cals
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Post by Tim Wescott on Oct 18, 2006 11:50:14 GMT -5
Nice "easy" day Randy!!
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Post by RUBICON19 on Oct 18, 2006 14:07:00 GMT -5
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Post by RUBICON19 on Oct 18, 2006 20:55:09 GMT -5
Lets add a BIG order of Pad Thai to that menu
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Post by RUBICON19 on Oct 19, 2006 12:20:37 GMT -5
10/19/06
Mil press behind 155 x 6 155 x 6 155 x 6
Rack press 135 x 6 135 x 6 135 x 6
Wide upright row 135 x 6 135 x 6
Close grip bench 205 x 6 225 x 6 225 x 6
Close grip rack pres 185 x 6 205 x 6
Tread 15 Minutes, Random, Speed 3.7, Level 9, 124 Cals
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Post by hossjob on Oct 19, 2006 13:15:14 GMT -5
Atta boy. Nice session bro! Looking good - and cardio even? Nice.
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