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Post by RUBICON19 on Oct 27, 2006 21:13:53 GMT -5
10/27/06
BB row 185 x 15 185 x 15 190 x 12 190 x 12
DB row 65 x 15 70 x 15 75 x 13 75 x 12
Stiff arm pulldown 60 x 15 65 x 15 65 x 12 65 x 12
Wide pulldown 130 x 15 140 x 15 140 x 12 140 x 12
DB shrug 70 x 15 80 x 15 90 x 15 100 x 15
Hypers BW x 15 10 x 15 15 x 15 20 x 15
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Post by mrky03 on Oct 28, 2006 6:44:47 GMT -5
Good rep range week Randy! On to Shock week! I don't know about you but every bodypart has felt sore for the last two weeks! This workout keeps your body guessing doesn't it?
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Post by Tim Wescott on Oct 28, 2006 11:19:18 GMT -5
Good one my brother!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by RUBICON19 on Oct 28, 2006 13:27:48 GMT -5
Good rep range week Randy! On to Shock week! I don't know about you but every bodypart has felt sore for the last two weeks! This workout keeps your body guessing doesn't it? I may stick with higher reps for next week too..
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Post by RUBICON19 on Oct 28, 2006 13:28:14 GMT -5
Good one my brother!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Thanks Tim
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Post by RUBICON19 on Oct 30, 2006 15:15:46 GMT -5
10/28/06
BB curl 65 x 15 70 x 15 75 x 15 80 x 15
Superset with
Push downs 70 x 15 80 x 15 90 x 15 100 x 13
Preacher curl 60 x 15 65 x 13 65 x 12 65 x 10
SS W/
Skull crushers 70 x 15 80 x 15 90 x 12 90 x 10
DB hammer curl 25 x 15 x 4
SS W/
Dips BW x 15 x 4
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Post by RUBICON19 on Oct 30, 2006 15:17:37 GMT -5
10/30/06
Incl bench 135 x 15 155 x 12 x 3
Flat bench 135 x 15 155 x 14 160 x 13 160 x 12
DB flye 35 x 15 40 x 15 45 x 15 50 x 15
Push up BW x 25
hang abs x 20 x 20 x 15 x 12
Decl crunch x 10 x 8 x 6
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Post by mrky03 on Oct 30, 2006 17:20:11 GMT -5
I noticed that you're doing a lot more volume than usual. Good workout!
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Post by RUBICON19 on Oct 30, 2006 21:01:41 GMT -5
I noticed that you're doing a lot more volume than usual. Good workout! Conditioning..
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Post by TNA on Oct 31, 2006 17:54:43 GMT -5
Great job Randy! Great high volume reps!!! #arockon6ha#
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Post by Tim Wescott on Oct 31, 2006 20:16:35 GMT -5
I bet you got a hell of a chest pump from that Randy.
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Post by RUBICON19 on Oct 31, 2006 21:19:25 GMT -5
10/31/06 LEGS/SHOCKLeg ext 230 x 10 230 x 12 SSW/Hammer squat 360 x 6 360 x 6 Machine Leg press 160 x 8 160 x 8 SSW/Leg ext 140 x 8 140 x 8 DB lunge 55 x 8 Drop - 40 x 5 Drop - 30 x 5 Lying leg curl 130 x 10 130 x 10 SSW/Hypers w/ weight 20 x 12 20 x 12 Glute raise 87 x 10 D - 75 x 10 D - 62 x 10 100 x 10 D - 87 x 10 D - 75 x 10 BRUTAL!!!!!! ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png)
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Post by Hoopie on Nov 1, 2006 0:00:28 GMT -5
Now thats a leg w/o that causes you to crawl out of the gym when done. Great one Rubes! Hell i almost puked reading it.
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Post by hossjob on Nov 1, 2006 12:38:04 GMT -5
Damn - look at t hem high reps! The impressive thing is that you are keeping your weights freaking high too! DAMN!
How's the diet changes coming Randy? I'm going to be sending you an email probably tonight from my home account battersbox@yahoo.com so don't delete my man!
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Post by RUBICON19 on Nov 1, 2006 12:48:12 GMT -5
Damn - look at t hem high reps! The impressive thing is that you are keeping your weights freaking high too! DAMN! How's the diet changes coming Randy? I'm going to be sending you an email probably tonight from my home account battersbox@yahoo.com so don't delete my man! Sounds good
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Post by RUBICON19 on Nov 1, 2006 12:50:14 GMT -5
Now thats a leg w/o that causes you to crawl out of the gym when done. Great one Rubes! Hell i almost puked reading it. Thats funny, because there was an open magazine on the floor infront of me while doing the leg curl/ hypers supersets and there was an add face up foe Midori. I came so close to puking. #pukeb9vn#
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Post by RUBICON19 on Nov 1, 2006 12:53:43 GMT -5
11/1/06
Leg press calf 12 plates x 12 12 plates x 12 SSW/ Seated calf 90 x 12 90 x 12
Standing calf 295 x 10 Drop - 205 x 10 Drop - 145 x 10
295 x 10 D - 205 x 9 D - 145 x 8
EZ bar reverse curl 60 x 12 60 x 12 SSW/ Rev wrist curl on preacher 20 x 12 20 x 12
Wrist curl behind back 85 x 12 D - 65 x 12 D - 45 x 12
Tri set abs
Stair Master, 16 minutes, Level 6, Random, 174 Cals
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Post by mrky03 on Nov 1, 2006 17:47:07 GMT -5
Awesome Shock training! Its damned brutal isn't it! Reminds me of the old Mentzer workouts x 10!!!
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Post by RUBICON19 on Nov 2, 2006 12:19:24 GMT -5
Awesome Shock training! Its damned brutal isn't it! Reminds me of the old Mentzer workouts x 10!!! Gotta love it
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Post by RUBICON19 on Nov 2, 2006 12:24:24 GMT -5
11/2/06
Cybex side lats 90 x 12 90 x 12 SSW/ Hammer press 180 x 10 180 x 10
Body master delt press 180 x 10 180 x 10 SSW/ Cable front raise 35 x 10 35 x 8, Drop - 25 x 6
Machine press 100 x 8 D - 70 x 5 D - 70 x 5
100 x 8 D - 70 x 5 D - 70 x 5
Tri push down w/ rope 50 x 12 50 x 12 SSW/ Hammer dip 180 x 10 180 x 10
Close grip machine press 170 x 10 SSW/ Over head rope ext 70 x 8
1 arm cable push down 55 x 6 D - 45 x 4 D - 35 x 4
SOLID workout. I am flying high
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