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Post by RUBICON19 on Jun 27, 2005 23:25:35 GMT -5
6/27/05 POWERFlat db press 110 x 6 110 x 6 110 x 6 Incl db press 95 x 6 95 x 6 95 x 6 Decl. db press 100 x 6 100 x 6 bar curl 115 x 6 115 x 6 Alt. db curl 45 x 6 45 x 6 Hammer db curl 50 x 5 45 x 6 ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by masterschamp on Jun 28, 2005 5:36:28 GMT -5
P/RR/S !! POWER WEEK
Go for it, my friend!!
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Post by RUBICON19 on Jun 28, 2005 12:57:21 GMT -5
P/RR/S !! POWER WEEK Go for it, my friend!! YES! As promised to Fx.... ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by RUBICON19 on Jun 29, 2005 9:45:18 GMT -5
6/28/05 POWER
Squat 315 x 6 315 x 6 315 x 6
Leg press 16 Plates x 6 16 Plates x 6 16 Plates x 6
Single leg ext. 100 x 6 115 x 6
Lying leg curl 130 x 6 130 x 6 130 x 4
Stiff's 315 x 6 315 x 6
Standing calf 295 x 8 (Stack) 295 x 8 295 x 8
Seated calf 190 x 8 190 x 8
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Post by RUBICON19 on Jun 30, 2005 12:58:59 GMT -5
6/29/05 POWER
Decl abs w/ weight
L1 + 25 x 8 L1 + 25 x 8 L1 + 25 x 8
Hang abs w / weight
25 x 8 30 x 8 30 x 8
Stair master 20 min level 9 random
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Post by RUBICON19 on Jul 2, 2005 9:53:26 GMT -5
7/1/05 POWERDeads 315 x 6 315 x 6 315 x 6 Bent row 185 x 6 205 x 6 chin +30 x 6 +30 x 6 Seat cable row 210 x 6 220 x 6 Diet is taking a toll. WEAK!!!! + rushed. The gym closes at 9 on Friday and I had clients until 8:30!!! UUHhhgggg! ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by TNA on Jul 5, 2005 17:56:41 GMT -5
Keep with it buddy!!
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Post by RUBICON19 on Jul 5, 2005 22:36:14 GMT -5
7/2/05 POWER
Decl abs
L1 + 30 x 8 L1 + 30 x 8 L1 + 30 x 8
Hang abs
20 x 10 20 x 9 15 x 10
Stair master 20 min. L 9 Random
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Post by RUBICON19 on Jul 5, 2005 22:39:30 GMT -5
7/5/05 RR
Incl db press 105 x 8 105 x 6 95 x 8
Flat bench 225 x 9 205 x 10 205 x 10
DB flye 55 x 12 55 x 12
Preacher curl 90 x 8 90 x 8
Cable curl 95 x 10 115 x 10
Conc. curl 25 x 12 25 x 12
Stair master 20 min. L 10 Interval
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Post by RUBICON19 on Jul 8, 2005 13:18:28 GMT -5
7/6/05 RR
Leg ext. 225 x 10 225 x 10
Hammer squat 360 x 10 320 x 12 320 x 10
Leg press 11 plates x 15 11 plates x 15 11 plates x 12
Leg curl 120 x 8 120 x 6
Stiff's 245 x 10 245 x 10
Seated leg curl 150 x 12 150 x 12
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Post by RUBICON19 on Jul 8, 2005 13:20:57 GMT -5
7/7/05 RR
Seated db press 90 x 6 80 x 7
Bext laterals 55 x 10 55 x 10 50 x 10
Cable side lats 25 x 12 25 x 12
Dip w/ weight 100 x 8 100 x 8 100 x 8
push down 80 x 10 80 x 10
Tri machine 70 x 12 70 x 12
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Post by RUBICON19 on Jul 11, 2005 12:08:09 GMT -5
7/8/05 RR
Close grip chin w/ weight +40 X 8 +40 X 6
WG BM T bar row 135 x 10 135 x 10
DB row 80 x 12 80 x 12
Pull over machine 120 x 15 120 x 15
DB shrug 100 x 10 120 x 10
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Post by RUBICON19 on Jul 11, 2005 12:17:22 GMT -5
7/9/05
Mixed abs at home
Hang abs 3 x failure Decl abs 3 x failure Leg raise on bench 2 x failure
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Post by RUBICON19 on Jul 12, 2005 14:01:09 GMT -5
7/11/05 SHOCK
Cable cross 90 x 12 90 x 10 SSW/ Incl smith press 180 x 4 140 x 10
Incl flye 60 x 10 SSW/ Dip BW x 10
Machine press 290 x 4 Drop 200 x 8 Drop 160 x 7
EZ bar curl 110 x 12 SSW/ CG pull down 160 x 10
Preacher 90 x 10 SSW/ Reverse curl 50 x 10
High Cable curls 60 x 8 Drop 35 x 8
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Post by RUBICON19 on Jul 13, 2005 13:42:01 GMT -5
7/12/05 SHOCK
Leg ext 250 x 10 250 x 8 SSW/ Hammer squat 270 x 10 270 x 8
Leg ext 230 x 10 SSW/ Leg press 10 plts x 10
DB lunge 70 x 10 40 x 5 crash and burn
Lying leg curl 110 x 10 110 x 8 SSW/ Hypers + 30 x 10 + 30 x 10
Seated leg curl 175 x 10 Drop 130 x 10
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Post by 1705total on Jul 13, 2005 19:33:31 GMT -5
Some impressive poundages!!!
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Post by RUBICON19 on Jul 13, 2005 22:02:54 GMT -5
Some impressive poundages!!! Thanks, but they are actually quit a bit off. Weak from dieting. Thanks anyway. They shall go up again.
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Post by RUBICON19 on Jul 14, 2005 22:50:17 GMT -5
7/13/05 SHOCK
Leg press calf 10 plates x 12 10 plates x 12 SSW/ Seat calf 135 x 12 135 x 12
Stand calf 295 x 10 Drop 190 x 8 Drop 100 x 8
2 Giant set:
Hang abs decl abs cable abs leg raise
Tread 30 mins speed 3.5 incl. 4.0
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Post by RUBICON19 on Jul 14, 2005 22:54:33 GMT -5
7/14/05 SHOCK
Side lats 30 x 10 30 x 10 SSW/ Hammer overhead press 140 x 10 140 x 8
Rear delt on BM mach. 100 x 12 100 x 10 SSW/ WG upright row 95 x 10 95 x 10
Cable front raise 35 x 8 Drop 25 x 8 Drop 15 x 8
Tri push down on lat pull down 90 x 10 SSW/ smith CG press 140 x 10
Reverse push down 95 x 12 SSW/ Incl EZ bar tri ext 70 x 10
Dip machine 300 x 10 Drop 200 x 10
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Post by RUBICON19 on Jul 16, 2005 10:28:45 GMT -5
7/15/05 SHOCK
Pullover machine 140 x 10 140 x 8 SSW/ Hammer pull down 160 x 10 160 x 7
Stiff arm pull down 105 x 12 105 x 12 SSW/ Undergrip BB row 135 x 10 135 x 10
CG seat cable row 220 x 6 Drop 180 x 6 Drop 140 x 6
Smith shrug 180 x 12 180 x 12 SSW/ CG upright cable row 95 x 10 95 x 10
Stair master 20 mins random level 10
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