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Post by TNA on Aug 14, 2007 20:16:11 GMT -5
Amazing workout Randy! I love chest/bi workouts! Stay focused and keep "hanging and banging"with RAMO...brotherrrrrrrrr!
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Post by RUBICON19 on Aug 14, 2007 20:19:55 GMT -5
Amazing workout Randy! I love chest/bi workouts! Stay focused and keep "hanging and banging"with RAMO...brotherrrrrrrrr! ALWAYS!
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Post by RUBICON19 on Aug 17, 2007 5:13:20 GMT -5
8/16/07
Standing overhead BB press 115 x 10,4,3 RP 135 x 7,3,2 RP 145 x 4,2,1 RP 95 x 15,5,3 RP
Cable Free Motion side lats 35 x 12,6,4 RP 40 x 10,4,2 RP 45 x 8,3, Drop x 4, Drop x 4
Free motion cable overhead press 60 x 18, drop x 7, RP x 5 = 30
Delt stretch
Strive Tricep ext Did 1 RP set in every position listed, so 5 RP sets total (OUCH!) BRUTAL machine!!
Tricep push down ?? x a 30 rep RP/Drop set
45 lb DB Tri stretch
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Post by TNA on Aug 17, 2007 7:25:12 GMT -5
Fantastic Randy!
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Post by Intensity on Aug 17, 2007 14:28:44 GMT -5
8/16/07 Standing overhead BB press 115 x 10,4,3 RP 135 x 7,3,2 RP 145 x 4,2,1 RP 95 x 15,5,3 RP Cable Free Motion side lats 35 x 12,6,4 RP 40 x 10,4,2 RP 45 x 8,3, Drop x 4, Drop x 4 Free motion cable overhead press 60 x 18, drop x 7, RP x 5 = 30 Delt stretch Strive Tricep ext Did 1 RP set in every position listed, so 5 RP sets total (OUCH!) BRUTAL machine!! Tricep push down ?? x a 30 rep RP/Drop set 45 lb DB Tri stretch Sometimes "less" is better than more... Sometimes "easier" is better than harder… NO WAY! From what I've learned in the gym, INTENSITY is the key… that's why I just like to see this in a training journal! Awesome Randy!
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Post by RUBICON19 on Aug 17, 2007 15:05:31 GMT -5
Thanks Mo!!!!
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Post by RUBICON19 on Aug 18, 2007 0:38:38 GMT -5
8/17/07
Free motion cable lat pulldown 140 x 10,4,2 RP 160 x 8,4,2 RP 180 x 6,2, Drop x 4, Drop x 4 200 x 5,2, drop x 4, Drop x 4 All done with static holds at the end
Hammer Strength Low Row (Alternating R-L creating a RP) 180 x 15,8,6 RP BURN! 230 x 10,8,4 RP 270 x 8,4,3 RP
Wide V bar pulldown (SLOW with 2 second contractions) 140 x 12,5,3 RP 170 x 7,3, Drop x 4, Drop x 3, Drop x 8 1/4 reps + 1 looong HOLD!
Lat stretch x 60 seconds
DB shrugs 65 x 15 90 x 15 110 x 12 120 x 12 130 x 12 130 x 12
Seated cable shrug 100 x 12 120 x 12 130 x 12 140 x 12
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Post by mrky03 on Aug 18, 2007 6:33:14 GMT -5
#arockon6ha#
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Post by RUBICON19 on Aug 18, 2007 7:46:05 GMT -5
#arockon6ha# #arockon6ha# Double that. This was another top 10 workout!! Felt everything right where I wanted to! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Aug 18, 2007 13:02:24 GMT -5
8/18/07 Walked Jule 4 miles + 10 sprints ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by RUBICON19 on Aug 19, 2007 11:29:29 GMT -5
8/19/07 Walked Jule about 1 mile + 15 sprints ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by RUBICON19 on Aug 20, 2007 13:35:25 GMT -5
8/20/07 Incl Smith press 205 x 10,4,2 RP 225 x 6,2,2 RP 235 x 4,1 RP, Drop - 185 x 4, Drop - 135 x 4 + 1/4 bottoms x 8 135 x 10 1+1/4 reps + 8 top 1/4 reps Leverage press (Slow + squeezing like MAD) 140 x 10,4,3 RP 150 x 7,3,2 RP 160 x 6,3,1 RP LOW incl DB flye 50 x 8, Drop - 35 x 5 50 x 7, Drop - 35 x 4 FM cable press/Flye 60 x 12, Drop - 30 x 28 Right to: 35 LB DB chest stretch EZ bar curl 90 x 12,4,3 RP 95 x 10,4,2 RP 100 x 8,3,2 RP Alt DB curl 65 x 6,3 RP, Drop - 35 x 4,2 RP 65 x 4,2 RP, Drop - 35 x 3,2 RP FM cable seated curl 30 x 30 Right to: Bicep stretch ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by mrky03 on Aug 20, 2007 16:29:15 GMT -5
#bbravosmiley8hh# Go for it Randy!
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Post by Tim Wescott on Aug 20, 2007 16:55:54 GMT -5
Another good one goes into the books my brother!! #bowdown3ht#
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Post by RUBICON19 on Aug 20, 2007 20:53:21 GMT -5
#bbravosmiley8hh# Go for it Randy! Head first!
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Post by RUBICON19 on Aug 20, 2007 20:54:00 GMT -5
Another good one goes into the books my brother!! #bowdown3ht# Thanks Tim
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Post by TNA on Aug 21, 2007 9:48:57 GMT -5
Chalk up another great one Randy!!!
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Post by RUBICON19 on Aug 21, 2007 22:03:36 GMT -5
8/21/07 Leg ext 280 x 10,4,2 RP 280 x 8,4,2 RP 280 x6,2, Drop x 4, Drop x 4 Vertical leg press (never use before) 180 x 12,5,4 RP 230 x 12,4,4 RP 270 x 12,4,3 RP Leg curl 120 x 12,5,3 RP 130 x 10,4,2 RP 140 x 8,3, Drop x 4, drop x 4 Glute/Ham raise 5 x 5 w/ BW Quad stretch x 60 seconds Ham stretch x 60 seconds Seated HS calf 270 x 15,10,7 RP 320 x 12,6,4 RP 360 x 10,5,3 RP + 20 second stretch ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by chanman83 on Aug 22, 2007 11:53:22 GMT -5
8/21/07 Leg ext 280 x 10,4,2 RP 280 x 8,4,2 RP 280 x6,2, Drop x 4, Drop x 4 Vertical leg press (never use before) 180 x 12,5,4 RP 230 x 12,4,4 RP 270 x 12,4,3 RP Leg curl 120 x 12,5,3 RP 130 x 10,4,2 RP 140 x 8,3, Drop x 4, drop x 4 Glute/Ham raise 5 x 5 w/ BW Quad stretch x 60 seconds Ham stretch x 60 seconds Seated HS calf 270 x 15,10,7 RP 320 x 12,6,4 RP 360 x 10,5,3 RP + 20 second stretch ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) haven't hopped in here in a while but damn Randy your doing well!
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Post by TNA on Aug 22, 2007 14:12:01 GMT -5
8/21/07 Leg ext 280 x 10,4,2 RP 280 x 8,4,2 RP 280 x6,2, Drop x 4, Drop x 4 Vertical leg press (never use before) 180 x 12,5,4 RP 230 x 12,4,4 RP 270 x 12,4,3 RP Leg curl 120 x 12,5,3 RP 130 x 10,4,2 RP 140 x 8,3, Drop x 4, drop x 4 Glute/Ham raise 5 x 5 w/ BW Quad stretch x 60 seconds Ham stretch x 60 seconds Seated HS calf 270 x 15,10,7 RP 320 x 12,6,4 RP 360 x 10,5,3 RP + 20 second stretch ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Now THAT'S a leg workout!!! ;D
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