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Post by RUBICON19 on Jun 19, 2007 20:39:01 GMT -5
Scratmeister signed on under Mrssully: Rubes, When are you going to take this serious, PRIORITIES! PRIORITIES! PRIORITIES! #bflexsmiley1vs# I want action figures too. PRORITIES!!!!! Is right. Get your Scratass into the gym and make up everything you MISSED!!! Oh. And Happy B day!
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Post by Tim Wescott on Jun 20, 2007 6:50:26 GMT -5
Sign me up for the action figures too !LOL
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Post by RUBICON19 on Jun 20, 2007 13:14:35 GMT -5
6/20/07
Kind of an easier leg day today. I have to train legs w/ Mo on Monday so thats not much recovery time.
Leg ext 250 x 12,5,3 RP 255 x 10,3,2 RP 260 x 8,2, Drop x 4, drop x 4, HOLD 10 seconds
Leg press 6 Plates x 15 8 Plates x 12 (1+1/4 reps) 10 Plates x 10 (1+1/4 reps) 12 Plates x 10 (1+1/4 reps) + RP x 4, RP x 1 14 Plates x 8,4,1 RP 16 Plates x 6, drop - 14 Plates x 4, drop - 12 Plates x 4, drop - 10 Plates x 4, drop - 8 Plates x 6
Lying leg curl 80 x 12 100 x 10 120 x 10,4,2 RP 130 x 8,3,2 RP 140 x 6,2, drop x 4, drop x 4
Hypers BW x 12 +35 x 10, drop - BW x 10 +35 x 10, drop - BW x 10 +35 x 10, drop - BW x 10
Seated calf 45 x 20 90 x 12 135 x 12,6,4 RP 180 x 12,4,3 RP 180 x 12, drop x 6, drop x 6
Superset W/ Med ball twist 4 x 20 reps each side
Stand calf SSW/ Rotary calf 295 x 10 / 250 x 10 295 x 10 / 290 x 10 295x 10 / 330 x 10
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Post by chanman83 on Jun 20, 2007 13:19:59 GMT -5
Your just prepareing yourself for....PAIN!!! Canadian style!
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Post by RUBICON19 on Jun 20, 2007 13:34:54 GMT -5
Your just prepareing yourself for....PAIN!!! Canadian style! YUP. Just loosening up! Its gonna be sick. We will be training at a TRUE HARDCORE gym thats about 40 minutes away from me. FUN STUFF!!
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Post by RUBICON19 on Jun 20, 2007 20:40:35 GMT -5
6/20/07
2:00 PM walked Jule about 4 miles
8:30 PM Ran Jule about 2 miles
Last BW check 189.9 Prob be 188 by the end of the week.
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Post by TNA on Jun 20, 2007 21:31:28 GMT -5
Sweet wheel workout Randy!!
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Post by RUBICON19 on Jun 20, 2007 21:42:51 GMT -5
Sweet wheel workout Randy!! Thanks T. Took it a bit easy though!
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Post by RUBICON19 on Jun 21, 2007 13:41:13 GMT -5
6/21/07
Crappy workout today.. Wasn't feeling it. Weak and feeble
Smith Mil press in front 185 x 10,3,2 RP 205 x 6,3,2 RP 225 x 4,1,1 RP
Smith Mil press behind 135 x 10,4,2 RP 145 x 8,3,2 RP 155 x 6,2,1 RP
Cybex side lats (I HATE MACHINES!) 90 x 12,4,2 RP 110 x 10,3,2 RP 130 x 6, drop x 4, drop x 4, drop x 4
DB side lats Up and down the river 2 x
Alternated w/
DB front raise Up and down the river 2 x
Flite shrug 90 x 20 140 x 15 160 x 12,4,3 RP 180 x 10,4,3 RP 180 x 10,4,3 RP
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Post by gti steve on Jun 21, 2007 13:51:34 GMT -5
what is a flite shrug?
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Post by RUBICON19 on Jun 21, 2007 13:54:56 GMT -5
The name of the manufacturer is FLITE. Its actually a Chest press. Kind of like Hammer Strength equip. I just straddle the bench and use the handles to do shrugs with
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Post by gti steve on Jun 21, 2007 14:01:37 GMT -5
Oh okay. similar to this
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Post by RUBICON19 on Jun 21, 2007 14:03:31 GMT -5
Oh okay. similar to this Sort of. The arms move indipendently going from wider to closer as you lift. Natural kind of arc
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Post by gti steve on Jun 21, 2007 14:05:34 GMT -5
Oh okay. Sounds interesting. I have been trying my shrugs on the Hammer Strength Base Squat machine. Hits them hard. similar to this guy, except its not 8 plates! #akicksballs2hu# youtube.com/watch?v=s832P7PzrGY
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Post by RUBICON19 on Jun 21, 2007 15:14:51 GMT -5
Oh okay. Sounds interesting. I have been trying my shrugs on the Hammer Strength Base Squat machine. Hits them hard. similar to this guy, except its not 8 plates! #akicksballs2hu# youtube.com/watch?v=s832P7PzrGYCOOL
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Post by mrky03 on Jun 21, 2007 19:43:29 GMT -5
Good workouts Randy! It will be awesome reading about the dynamic duo (Randy and Mo) taking it to the limit RAMO style!
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Post by RUBICON19 on Jun 22, 2007 18:10:20 GMT -5
Just did some abs today. Very low carb day!! UHHGGG!!!
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Post by chanman83 on Jun 22, 2007 19:22:31 GMT -5
hahah whats LOWWWW carbs? hahah
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Post by RUBICON19 on Jun 23, 2007 7:51:44 GMT -5
6/23/07
Got up before evryone and ran 5 miles w/ Jule. + went and did 6 sprints. Wanted to get it done early.
Stay tuned. Mo and I will be tearing up Metro Fitness today. BIG BI's and TRI's!!!!!!!
#antbicepcurlsmdclr9dn# #antbicepcurlsmdclr9dn#
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Post by RUBICON19 on Jun 26, 2007 16:32:18 GMT -5
Saturdays and Mondays workouts will be detailed in the Mo and Randy thread in the general section.
Today 6/26/07 was chest day!
BM flye 85 x 15 100 x 12 115 x 8 130 x 6 160 x 12,5,3 RP 175 x 10,3,2 RP 190 x 6,3, drop x 4, drop x negs + hold 205 x 4,2,drop x 4, drop x negs, drop x 1+1/4 reps + hold
Incl smith press 185 x 10,3,2 RP 205 x 7,2,1 RP 225 x 4,1,1, drop x 4, drop x 4,RP 1/4 bottoms, RP 1/4 tops
Cable cross 60 x 12,4,3 RP 70 x 10,3,drop x 4 85 x 6,2, drop x 3, drop x 3 all with HOLDS
Decl HS press 6 Plates x 10,3,2 RP 6 Plates + 2 25's x 8,3,2 RP 8 Plates x 6,3,2,drop x 3, drop x 3 SQUEEZE!!!
Right to 30 LB chest stretch
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