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Post by Hoopie on Jan 24, 2007 23:40:33 GMT -5
Looks like rubes was hitting pschyco mode in the gym today! Talk about volume, i dont know what your back did to you to piss you off, however i dont think it will do it again.. Spectacular w/o Rubes!
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Post by RUBICON19 on Jan 25, 2007 8:13:20 GMT -5
Looks like rubes was hitting pschyco mode in the gym today! Talk about volume, i dont know what your back did to you to piss you off, however i dont think it will do it again.. Spectacular w/o Rubes! It kept following me around. Get annoying sometimes. Maybe I got rid of it..
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Post by RUBICON19 on Jan 25, 2007 14:44:32 GMT -5
1/25/07
Very light delt day. I am spent from the last two days. BW is down 10lbs from the beggining of my diet. I ma sitting at about 205.6 today.
Seated db press 40 x 15 40 x 15 40 x 15 45 x 15
DB front raise 12 x 15 15 x 15 15 x 15 15 x 15
DB side lats 15 x 15 15 x 15 15 x 15 15 x 15
Standing calf raise 205 x 15 205 x 15 205 x 15 205 x 15
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Post by mrky03 on Jan 25, 2007 20:17:30 GMT -5
Randy says "I want to pump you up"! #bbenchpress4zy#
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Post by RUBICON19 on Jan 26, 2007 21:18:15 GMT -5
1/26/07
Preacher curl 90 x 9 90 x 9 90 x 9
Incl db curl 30 x 12 30 x 12
Conc. curl 20 x 15
Dip w/ weight 90 x 9 90 x 9 90 x 9
Overhead DB ext 90 x 12 95 x 12
Rope push down 75 x 15 75 x 15
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Post by mrky03 on Jan 27, 2007 9:59:29 GMT -5
Nice POF workout Randy!
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Post by RUBICON19 on Jan 27, 2007 10:39:28 GMT -5
I like POF style for rep week
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Post by Tim Wescott on Jan 27, 2007 10:42:20 GMT -5
Another good one, once again brother!!
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Post by RUBICON19 on Jan 27, 2007 10:48:12 GMT -5
Thanks Tim
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Post by RUBICON19 on Jan 27, 2007 10:49:10 GMT -5
DIET
Still the same. Physique is tightening up nicely on 3000 cals. I wont change it or add any cardio for now.
P 310 F 130 C 130
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Post by Tim Wescott on Jan 27, 2007 10:53:14 GMT -5
Wish I could eat that much fat and carbs!! I`m getting lean,but my calories are way down,and I`m scared to count them! Not losing any size yet though.....gotta` keep cardios intensity in check this early out or my sticklike legs will get even smaller !
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Post by RUBICON19 on Jan 27, 2007 14:06:41 GMT -5
Wish I could eat that much fat and carbs!! I`m getting lean,but my calories are way down,and I`m scared to count them! Not losing any size yet though.....gotta` keep cardios intensity in check this early out or my sticklike legs will get even smaller ! You would be very surprised at how much more you can eat with the right micro's
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Post by mrbeefy on Jan 29, 2007 8:23:28 GMT -5
rub....
I was doing 3500 cals a day about 18 mos ago....only one protein shake, all the rest was natural food.....
It was tough to eat all those cals for me! I remember sitting at the table at breakfast, with a mouth full of food stuffed in my cheeks....and my wife jsut kept telling me..."chew and swallow...chew and swallow!"
Frank
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Post by RUBICON19 on Jan 29, 2007 13:52:00 GMT -5
rub.... I was doing 3500 cals a day about 18 mos ago....only one protein shake, all the rest was natural food..... It was tough to eat all those cals for me! I remember sitting at the table at breakfast, with a mouth full of food stuffed in my cheeks....and my wife jsut kept telling me..."chew and swallow...chew and swallow!" Frank Good stuff!
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Post by GerryT on Jan 29, 2007 14:04:01 GMT -5
Way to go, Randy!! (as always)
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Post by RUBICON19 on Jan 29, 2007 14:12:22 GMT -5
Way to go, Randy!! (as always) Thanks for checking in Gerrrrr..... ;D
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Post by RUBICON19 on Jan 29, 2007 21:18:12 GMT -5
1/29/07
Short on time tonight. Great workout anyway. Diet same 3000 cals.
Hammer "V" squat RP sets 410 x 7,4,2 450 x 4,2,1
Leg ext 1+1/4 rep RP sets 175 x 10,5,3 185 x 8,4,3
Leg curl RP sets 130 x 10,,3 140 x 8,4, Drop - 100 x 4
No time for calves. Tomorrow
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Post by RUBICON19 on Jan 29, 2007 21:27:43 GMT -5
Here ya go Timbo:
Meals
1) 5 egg whites + 1/4 cup fat free feta + 1 whole egg + 1 cup spinach + 5 slices turkey bacon + 1 grapefruit
2) 2 scoops whey + 24 almonds + 2 cups green beans
3) 6 oz chicken + 1.5 cups broccoli + 24 almonds
4) 6 oz lean beef + 1.5 cups broccoli + 24 almonds + 1 grapefruit
5) 2 scoops whey + 24 almonds + 1.5 cups green beans
6) 6 oz lean beef + veggies + oil
7) Blend pro shake + 1 tblspn flax or Udos oil
Every third night I carb up with Oats+ honey + Raisins + sweet potato + Pb + butter (Usually on Wed because I cheat on Sunday nights as you know)
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Post by Hoopie on Jan 29, 2007 22:14:19 GMT -5
DIET Still the same. Physique is tightening up nicely on 3000 cals. I wont change it or add any cardio for now. P 310 F 130 C 130 Show off!!!!! #akicksballs2hu#
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Post by RUBICON19 on Jan 29, 2007 22:21:09 GMT -5
DIET Still the same. Physique is tightening up nicely on 3000 cals. I wont change it or add any cardio for now. P 310 F 130 C 130 Show off!!!!! #akicksballs2hu# I couldnt eat 3000 cals in any other micro nutrient breakdown other than this. I would just get fatter. I can eat ALOT more cals with my high fat diet, while still leaning up.
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