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Post by RUBICON19 on Oct 19, 2006 13:42:10 GMT -5
Thanks Kyle
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Post by mrky03 on Oct 19, 2006 13:49:00 GMT -5
Lotta rack work!
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Post by RUBICON19 on Oct 20, 2006 6:18:32 GMT -5
Joel. I love the rack work. Cant believe I stayed away this long
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Post by mrbeefy on Oct 20, 2006 6:25:14 GMT -5
Nice Sets!
I love the rack too. Since I'm only 5'2", many machines, etc, are just not ergonomically correct to hit the muscles right. But I make make adjustment in the rack.
It's also a psychological thing. I step in the rack, and it's like stepping into the UFC Octagon. I'm ready to rumble!
Keep it up buddy! Looking great!
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Post by RUBICON19 on Oct 20, 2006 12:35:49 GMT -5
Nice Sets! I love the rack too. Since I'm only 5'2", many machines, etc, are just not ergonomically correct to hit the muscles right. But I make make adjustment in the rack. It's also a psychological thing. I step in the rack, and it's like stepping into the UFC Octagon. I'm ready to rumble! Keep it up buddy! Looking great! I feel like I am in a strongman event!!!
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Post by RUBICON19 on Oct 20, 2006 21:58:17 GMT -5
10/19/06
Deads 365 x 6 365 x 6 365 x 6
Rack deads 315 x 6 315 x 6 315 x 6
BB shrug 365 x 6 365 x 6 365 x 6
Pretty weak today. My back was still sore from doing stiff's on Tuesday. + Haven't done deads in a few weeks..
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Post by mrky03 on Oct 22, 2006 8:57:58 GMT -5
I hear ya Randy! My legs were so sore on my back day this week that I could barely get a decent workout!
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Post by RUBICON19 on Oct 23, 2006 13:54:17 GMT -5
10/23/06
Tuff sledd'n today. I am starting to diet today. I know, it is VERY early, but the bulking thing is doing nothing for me. I am not planning on playing Santa Claus at the mall so....... Off with the fat. I was at a show all day Sat. and it inspired me to get going. 24 weeks til April. Its really not that long until the next season begins...
Incl db press Took about 2 seconds in the bottom stretch 100 x 9 on these and flat db presses! OUCH! 100 x 8 100 x 7
Flat db press
90 x 10 80 x 10 70 x 12
Low incl. flye 45 x 15 45 x 15
Cable cross 50 x 20 50 x 20
Preacher curl Stayed light and went very slow. Oh the BURN! 70 x 9 70 x 9
Incl db curl 30 x 12 30 x 10
Concentration curl 25 x 15
Cable curl (High) 35 x 20
Tread, 15 Minutes, Random, Level 10, Speed 3.7, 142 Cals
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Post by mrky03 on Oct 23, 2006 17:58:44 GMT -5
Nice workout Randy! Burns doen't it? These freakin reps killed me today! Totally not used to them yet! Leg day tomorrow, I'm thinking extensions, hacks and squats for quads or maybe one legged leg presses. Its hard for me not to work squats in on leg day! What do you think?
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Post by TNA on Oct 23, 2006 18:04:23 GMT -5
Awesome workout Randy!
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Post by Tim Wescott on Oct 23, 2006 18:43:32 GMT -5
STRONG!!!!!!!!!!!!!!!!! #arockon6ha#
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Post by RUBICON19 on Oct 23, 2006 19:20:45 GMT -5
Nice workout Randy! Burns doen't it? These freakin reps killed me today! Totally not used to them yet! Leg day tomorrow, I'm thinking extensions, hacks and squats for quads or maybe one legged leg presses. Its hard for me not to work squats in on leg day! What do you think? I feel the same Joel. Hard to drop those squats. I am thinking Leg ext 2 x 16-20 Hammer squat 3 x 7-9 Lunge 2-3 x 10-12 Leg press 2 x 13-15 DB stiffs 2 x 7-9 leg curl 2 x 10-12 Seated leg curl 1 x 13-15 Hypers 1 x 16-20
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Post by RUBICON19 on Oct 23, 2006 19:21:41 GMT -5
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Post by RUBICON19 on Oct 23, 2006 20:08:36 GMT -5
STRONG!!!!!!!!!!!!!!!!! #arockon6ha# Thanks Tim
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Post by RUBICON19 on Oct 24, 2006 12:36:19 GMT -5
10/24/06
Okay. Today was a lighter, but brutal training session. My legs are going to be junk for a few days!!
Leg ext 130 x 20 145 x 20
Smith squat w/ feet close 180 x 9 230 x 9 230 x 9
Lunge 95 x 12 95 x 12
Leg press 10 Plates x 15 10 Plates x 15
Leg curl 120 x 9 120 x 9
DB stiff's 75 x 12 85 x 12
Glute raise machine 62.5 x 15 75 x 15
Hypers 25 x 20
Tread. 15 minutes, Random, Level 10, Speed 3.7, Cals 131
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Post by RUBICON19 on Oct 24, 2006 12:43:05 GMT -5
10/24/06
1) Protein pancakes, Honey, 1 tblspn flax, 1 cup grapefruit juice
2) 6 oz sweet potato, 6 oz chicken, asaragus
3) 1 can pinapple, protein pancakes, honey (POST WORKOUT)
4) Same as 2
5) same as 2
6) same as 2
7) 6 oz top round, 6 oz sweet potato, veggies
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Post by mrky03 on Oct 24, 2006 18:08:11 GMT -5
Awesome leg day Randy! It feels totally different than what I used to! I think my joints are going to thank me for it later!
Wow you're really cutting back on the cal's! Looks like a good clean diet plan though.
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Post by RUBICON19 on Oct 24, 2006 19:53:18 GMT -5
Awesome leg day Randy! It feels totally different than what I used to! I think my joints are going to thank me for it later! Wow you're really cutting back on the cal's! Looks like a good clean diet plan though. Thanks Joel. Cals are at about 3000
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Post by RUBICON19 on Oct 25, 2006 11:00:40 GMT -5
10/25/06
Boy, I am BEAT!! Feels like I got hit by a truck. That leg workout really did a # on me...
Leg press calf 12 plates x 9 12 plates x 9
Standing calf 205 x 12 220 x 12
Seated calf 135 x 15
Cybex rotary calf 190 x 20
Mixed Abs.
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Post by Tim Wescott on Oct 25, 2006 11:10:01 GMT -5
Scary Leg Presses Randy !! #woot4ho# #woot4ho# #woot4ho#
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