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Post by RUBICON19 on Dec 1, 2007 11:48:46 GMT -5
Sick as a dog the last couple days. Took one look at the deadlift platform last night and said, NO WAY!!! So, I just did a RAMO style chest workout. Not great, but not too bad. SORE today! OUCH!
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Post by RUBICON19 on Dec 1, 2007 18:28:55 GMT -5
12/1/07
Lat pulldown 180 x 21 RP 200 x 14 RP 230 x 10 RP 250 x 5, Drop x 5, Drop x 5
T bar row 135 x 20 RP 180 x 11 RP 205 x 6, Drop x 4, Drop x 4
FM CG pulldown/Row 160 x 19 RP 180 x 12 RP 200 x 6, Drop x 4, Drop x 6 1/4 reps, Drop x 6
Smith shrug 275 x 20 RP 295 x 20 RP 315 x 18 RP 335 x 15 RP
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Post by Roger on Dec 2, 2007 8:43:47 GMT -5
Good one Randy, Looks like you must be feeling better.
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Post by RUBICON19 on Dec 2, 2007 18:10:59 GMT -5
Good one Randy, Looks like you must be feeling better. I was still sick. Didnt want to do deads so I just threw together a back workout..
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Post by RUBICON19 on Dec 3, 2007 14:29:27 GMT -5
12/3/07
Flat bench 245 x 5 265 x 4 275 x 3
Incl bench 185 x 17 RP 205 x 11 RP 225 x 7 RP, Drop - 135 x 10 1/4 reps
Flye machine 90 x 12 100 x 10 110 x 18 RP 110 x 15 RP 110 x 10 RP, Drop x 7 RP
Smith mil press 135 x 16 RP 155 x 12 RP 165 x 8 RP 165 x 7 RP. Drop x 8 RP
DB side lats Drop sets 35 x 12, 30 x 6, 25 x 6 40 x 8, 35 x 5, 30 x 4 45 x 6, 35 x 6, 25 x 6
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Dec 3, 2007 14:41:37 GMT -5
nice incline drp set man, kill it!
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Post by RUBICON19 on Dec 3, 2007 14:44:26 GMT -5
nice incline drp set man, kill it! Thanks BAGS! I am killi'n it best I can
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Post by Tim Wescott on Dec 3, 2007 15:31:21 GMT -5
Great training Randy!!
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Post by mrky03 on Dec 3, 2007 17:46:52 GMT -5
Crankin it back up RAMO style!
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Post by Roger on Dec 3, 2007 18:52:37 GMT -5
Good job Randy
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Post by RUBICON19 on Dec 3, 2007 22:04:45 GMT -5
Crankin it back up RAMO style! You know it Joel!
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Post by RUBICON19 on Dec 3, 2007 22:05:17 GMT -5
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Post by RUBICON19 on Dec 5, 2007 13:38:17 GMT -5
12/4/07 Tri Phase 3. Did everything very slow and controlled today. Change of pace from my prevoious POWER run..
Leg press 600 x 10 690 x 10
Stiffs (Big Stretch off box..) 315 x 8 315 x 6
Smith calf 315 x 10 365 x 10
Incl bench (Chest still sore from Monday) 185 x 10 205 x 8
Lat pulldown 180 x 10 190 x 8
DB side lats (From hips, very strict) 25 x 10 30 x 10
Trap bar shrug 315 x 10 365 x 10
Lying tri ext 90 x 10 100 x 8
DB curl (Still nursing the forearm, but gave it a whirl) 30 x 10 30 x 10 __________________
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Post by RUBICON19 on Dec 5, 2007 15:07:22 GMT -5
12/4/07
1) Protein pancakes
2) 6 oz chicken + 2 Tblspn NAB + Asparagus
3) 2 scoops whey + 18 Almonds (post workout)
4) 6 oz chicken + 2 Tblspn NAB + Spinach
5) 1 can tuna + 18 Almonds + 1 can green beans
6) 6 oz sword fish + Asparagus + olive oil
7) TBA
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Post by Tim Wescott on Dec 6, 2007 18:01:11 GMT -5
Nice training and good diet bro.
How ya` feeling?
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Post by RUBICON19 on Dec 6, 2007 20:34:33 GMT -5
Nice training and good diet bro. How ya` feeling? Thanks Tim. Still sick. Its been a whole week!!! Wasnt even hungry today. Uhhgggg!!
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Post by Hoopie on Dec 6, 2007 23:17:32 GMT -5
For being sick your workouts were still killer. Get well my friend!
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Post by fit on Dec 7, 2007 7:10:26 GMT -5
Sick too??? Damn bro- GET WELL!
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Post by RUBICON19 on Dec 7, 2007 14:33:25 GMT -5
12/7/07
Leg ext 200 x 12 200 x 12
HS calf 8 Plates x 12 8 Plates x 12
Low Incl DB press 80 x 12 100 x 10
Rack deads 315 x 12 335 x 12
Seated DB press 65 x 12 65 x 12
Incl DB shrug 80 x 12 80 x 12
Reverse curl 60 x 12 60 x 12
Overhead DB ext 80 x 12 80 x 12
Hang abs x 15 x 15
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Post by Tim Wescott on Dec 7, 2007 16:54:45 GMT -5
Animalistic!! #arockon6ha#
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